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Easy Ways to Lose Weight

I Don't get me wrong: Losing weight is not easy. You will never hear me say that it is. It takes dedication, motivation and hard work.

But there are some fairly simple changes that will greatly improve your chances of weight loss success. If you're serious about changing your lifestyle, these steps will get you there.

The key is to dedicate yourself to these changes and do them consistently.

No, losing weight isn't a walk in the park. But by following these steps ... you may find it's a little easier than you think!

CHANGE ONE: WHAT YOU EAT
First up, let's take a look at some simple ways to make significant improvements in our diets.

• ELIMINATE RED MEAT
  If foods like burgers are basic to your current diet, cutting out red meat can go a long way in helping you make healthier meal choices.

  By building your meals around fish and poultry, you can more easily keep temptation at bay by eliminating many poor fast food and restaurant choices, which are over-sized and high in fat.

  To keep your shellfish, fish, chicken, and turkey diet-friendly, be sure to choose the right preparation method (see #2). Be wary of creamy, high-cal condiments that come with entrees, like tartar sauce or special sauce on grilled chicken sandwiches.

• CUT OUT FRIED FOODS
  Keep your healthier choices truly healthy by grilling, baking, roasting, broiling or boiling them.
  • Keep things interesting by adding fat-free condiments to your usual fare. A tangy barbecue sauce will give boiled chicken a kick. Lemon-herb dressing will complement broiled fish deliciously. People love saying salsa and, if you ask me, it makes just about anything taste even better.
  • Make sure your spice rack is always stocked with plenty of herbs and spices so you can doctor up your favorite dishes to your own taste without adding any additional fat or calories. Plant an herb garden and you'll never run out!
  • If you often eat fast food, forget that combos even exist; they seem like a better deal, but they're just not worth the extra calories! Stick to a grilled chicken sandwich and a side salad when you're on the run.

• START WITH SOUP OR SALAD.
  Having a salad or cup of soup for starters can be an at-home habit that pays off in pounds-lost. They can curb your hunger, prevent over-eating, and help you stay in control of portions.
  • Choose a broth or tomato-based soup like minestrone (rather than a cream- or milk-based choice). Vegetable soup made with broth, stock, or tomato soup is ideal, because the veggies will help fill you up and give you a fiber and nutrition boost.
  • Top your salad with low-cal dressing or balsamic vinegar. An added plus of having a salad before every meal is getting more fiber, something we all need plenty of. Be sure to include lots of veggies and dark mixed greens like spinach in your salads.

• FINISH WITH FRUIT.
  Instead of reaching for the cookie jar or helping yourself to dessert after meals, make a point to finish off with naturally-sweet fruit instead of sinfully-sweet treats.

  Not only will you save fat and calories, you will also have the added benefit of extra vitamins, minerals and fiber. Few of us eat as much fruit as recommended.

  In time, you will become accustomed to foregoing sweets and you'll look forward to your healthier treat just as much.

Osteoporosis, a disease of bone loss leads to debilitating fractures, earlier known to affect only the older generations is now discovered to be a problem common to the kids as well. Researches in the recent past have shown that children are drinking increasing amounts of sodas and fruit juices and less milk. While other foods contain calcium - the mineral so important to building strong bones - few deliver as much as a glass of milk. Calcium is essential for many purposes, including tooth formation and proper nerve and muscle functioning. Under normal circumstances, we maintain a tight range of calcium in our bloodstream no matter what our intake. Extra calcium is banked in bones, to be used when needed.   
Few parents realize that children need to consume enough calcium while they are building bones to ensure a strong skeletal system. How much is enough?

• Infants under 12 months old should be fed breast milk and need no special calcium supplementation.
• Toddlers from 1 to 3 years old need 500 mg per day
• Children from 4 to 8 years old need 800 mg per day
• Youngsters through teens, 9 to 18 years old, need a hefty 1,300 mg per day.
• An 8-ounce glass of milk provides about 300 mg, and the same amount of yogurt provides even more. Cheese packs 200 mg per ounce.  

Mothers should think of creative ways to add milk while cooking. Toss spoonfuls of nonfat, powdered milk into tomato sauces, casseroles, mashed potatoes and pancake batter. Use milk instead of water when preparing oatmeal, bread or pizza dough, canned or packaged cream soups and sauces, and rice or pilaf dishes. Sprinkle cheese on steamed vegetables, or make a cheesy dipping sauce for fresh veggies sticks. Most kids enjoy a snack of a freshly blended drink, made with combinations of their favorite fruits mixed with yogurt, ice cream or milk.

Consider bringing back the traditional after-school or bedtime snack of cookies and milk. It's a wonderful calcium-rich experience that will build fond memories - and bones - as your children grow.

Tips on Stroke, High BP Risk Factors

Stroke:
Stroke is our nation's No. 3 killer, and one of the leading causes of disability. Almost every minute someone in America has a stroke. It's important to know the warning signs of this condition because stroke is a medical emergency.

• Sudden numbness or weakness of the face, arm or leg, especially on one side of the body.
• Sudden confusion, trouble speaking or understanding.
• Sudden trouble walking, dizziness, loss of balance or coordination.
• Sudden trouble seeing in one or both eyes.
• Sudden severe headache with no known cause.

High Blood Pressure:
High blood pressure, or hypertension, is often called the "silent killer" because most of the time it has no symptoms. The only way to know if you have high blood pressure is to have it checked regularly. If you have high blood pressure, your health care provider can help find the best treatment for you including lifestyle changes and/or medications. Now is a great time to have your blood pressure checked!

If you spend most of your weekday sitting in front of a video display terminal, you've probably noticed that using a computer can be a pain in the neck, the eyes and almost every other part of your body!
 
It's no wonder computers cause eye strain. Studies have shown that computer users tend to stare at a glowing screen without blinking for much longer periods than do people who use typewriters. This is why many people using computers experience dry eye problems. In addition, computer screens reflect a great deal of glare - from windows, overhead lights and even the user's own bright clothing. Finally, many computer users sit practically face-to-face with the monitor.
Whether you spend every day or only a few hours a week using a computer, there are steps you can (and should) take to reduce the physical strains from computer use.
Steps to follow, when using a computer: 

• Have a thorough eye examination. While everyone should have their eyes checked once a year, annual eye exams are especially important for computer users.
• Follow the "20/20 rule." Keep your face at least 20 inches from the screen and pause every 20 minutes or so to look around the room, so your eyes can focus on distant objects. Regular eye exercise helps prevent eye strain.
• Place all materials you are working with at the same distance as the screen. This reduces strain of your eyes and neck.
• Make sure you have a glare screen, which should block glare without making the characters on the monitor appear fuzzy. Also if possible, move or adjust the computer screen to avoid reflections from windows or indoor lights.
• Sit on a stable, comfortable, adjustable chair. If it is possible to put the keyboard a few inches below the desktop, for example, with an adjustable table, or by using a center drawer of a desk for a pullout keyboard rest, do so. This will keep your arms at a more comfortable angle.
• Place computer monitor at a 35-degree angle below your eyes. This reduces incidence of Dry Eye.
• Use preservative-free artificial tears intermittently when on the computer if your eyes get red and irritated. Much of computer fatigue is caused by Dry Eye.
• Finally, take periodic breaks from the computer during the day, walk around and do some non-computer tasks for about 15 minutes every two or three hours.