Healthy Eating at College


Follow a few simple guidelines.

  1. Don’t skip breakfast.

Studies have shown that skipping breakfast can hurt your performance in school. When there isn’t time to sit down to a morning meal, at least make sure you have a bagel or other source of grain, a piece of fruit and some juice.

     2.   Make time for meals.    

Eating three meals per day will give you enough energy to last all day and keep your metabolism active. In addition, pack healthy snacks such as fruit or a granola bar.

    3.   Don’t confuse hunger with thirst.

You may think you’re hungry when your body actually needs more liquid. Be sure to stay hydrated throughout the day. Having several cups of coffee or cans of soda doesn’t count, however. The caffeine in coffee and sodas is a diuretic, and sodas, juice drinks and sports drinks are loaded with sugar, which can make you gain weight. Instead, drink plenty of water.

 4.   Stop eating when you start feeling full.

Our bodies don’t always tell us when enough is enough. One study found that people given larger portions tend to eat more food, no matter how hungry they are.

  5. If you must eat fast foods, choose wisely.

Limit your intake of high-fat foods like French fries. Choose pizza with half the cheese, for example. Or try a green salad with reduced-calorie dressing, or a baked potato.

6. Slip an apple or orange into your bag.

Most dining halls will let you take fruit or other healthy snacks when you leave. Do this to help you resist the lure of the vending machine later on. Keep healthful snacks on hand. Possibilities include fresh or dried fruit, pretzels, unbuttered popcorn, rice cakes and whole-wheat crackers. If you have a refrigerator, consider raw vegetables with low-fat yogurt or cottage cheese dip.

 

 

Yoga for Obesity


With arrival of television, remote control, fridge, dish washer, washing machine, computers …..etc, obesity entered.

Today’s lifestyle is much more sedentary compared to our parent’s lifestyle.

Some decades ago we are walking out for shopping, banking…but now days we need not walk for same…one click do shopping, banking etc…

Not only sedentary lifestyle but pathological, emotional factors also causative factor for obesity

& Yoga is considers all aspect of obesity.

Regular practice of yoga keeps your weight maintained & makes human being agile & efficient.

Yoga is advisable for any age group.

Yoga for obesity:

Aasan:

Suryanasakar …the chain of asanas with controlled breathing process…..is the best choice to keep your BMI (Body mass index) normal.

Paschimottanasan

Saral hast bhujangasan

Sarvangasan

Halasan

Dhanurasan

Trikonasan

Veerasan

Ardha mastyendrasan

Pranayam:

Kapalbhati

Bhasrika

Suryabhedan Pranayam

Bandha:

Mula bandha

Uddiyan bandha

Cleansing techniques:

Agnisar Dhouti

 

Different Heart Diseases:


Rheumatic Heart Disease:

Rheumatic heart disease is damage caused to the heart’s valves by rheumatic fever, which is caused by streptococcal bacteria. Rheumatic fever usually occurs in childhood, and may follow a streptococcal infection. In some cases, the infection affects the heart & may result in scarring the valves affects the heart & may result in scarring the valves, weakening the heart muscle, or damaging the sac enclosing the heart.  For eg : Rheumatic Heart disease, Valvular Heart disease.

Hypertensive Heart Disease:

High blood pressure of unknown origin (primary hypertension) or caused by secondary hypertension certain specific infections or diseases, like tumor in adrenal glands, kidney or their blood vessels diseases. Heart disease may overburden the heart & blood vessels & cause disease. For eg – Aneurysm,  Atherosclerosis, High blood pressure, Peripheral arterial disease.

Ischemic Heart Disease:

Heart ailments caused by narrowing of the coronary arteries & therefore a decreased blood supply to the heart. For eg:  Angina, Coronary Artery Disease, Coronary Heart Disease, Atherosclerosis, Heart attack.

Cerebrovascular Disease:

Cerebrovascular accident or stroke is the result of an impaired blood supply to some part of the brain. For eg.  Atherosclerosis, Cerebral vascular disease, stroke, transient ischemic attacks.

Inflammatory Heart disease:

Myocarditis (Inflammation of Heart muscle), Pericarditis (Inflammation of the membrane sac, endocarditis ( Inflammation of the inner lining of the heart.  Inflammation may be caused by known toxic or infectious agents or by an unknown origin.

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Tips for Healthy Eating:


 

  1. Start your day with breakfast.
  2. Eat two fruits or veggie at every meal. Meal should be regular.
  3. Finish a meal with a piece of fresh fruit instead of biscuits, cakes etc
  4. Eat high fibers food eg. Vegetables, grains , fruits, salads.
  5. Instead of whole milk take skim milk.
  6. Eat nutrient rich foods
  7. Squeeze lemon over green leafy vegetables to improve iron absorption.
  8. Instead of frying, you can grill, bake, steam or microwave food.
  9. Use low fat varieties of foodstuff.
  10. Drink plenty of water. Drink 2-3 liters of water per day.
  11. Know your diet pitfalls.
  12. Eat without engaging yourself in any other activities like reading, watching TV, sitting at computer etc.
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