Selasa, 02 Desember 2008

Healthy Heart

What kills Americans most? Heart disease. It’s the No.1 cause of death in this country.You can lower your chances of getting heart disease. One way is to choose foods carefully. For a healthy heart, eat:
* less fat
* less sodium
* fewer calories
* more fiber.

Eat Less Fat
Some fats are more likely to cause heart disease—saturated fats and trans fats. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils. Eat less of these foods.

Eat Less Sodium
Eating less sodium can help lower some people’s blood pressure. This can help reduce the risk of heart disease. Sodium is something we need in our diets, but most of us eat too much of it. Much of the sodium we eat comes from salt we add to our food at the table or that food companies add to their foods. So, avoid adding salt to foods at the table.

Eat Fewer Calories

When we eat more calories than we need, we gain weight. Being overweight can cause heart disease. When we eat fewer calories than we need, we lose weight.

Eat More Fiber
Eating fiber from fruits, vegetables, and grains may help lower your chances of getting heart disease.

Diet Tips for a Healthy Heart
* Eat a diet low in saturated fat, especially animal fats and palm and coconut oils.
* Add foods to your diet that are high in monounsaturated fats, such as olive oil, canola oil, and
* Eat foods containing polyunsaturated fats found in plants and seafood. Safflower oil and corn oil
are high in polyunsaturated fats.
* Choose a diet moderate in salt and sodium.
* Maintain or improve your weight.
* Eat plenty of grain products, fruits, and vegetables.

Instead of:
Do This:
whole or 2 percent milk, and cream use 1 percent or skim milk
fried foods eat baked, steamed, boiled, broiled, or microwaved foods
lard, butter, palm, and coconut oils cook with unsaturated vegetable oils, such as corn, olive, canola, safflower, sesame, soybean, sunflower, or peanut
fatty cuts of meat, such as prime rib eat lean cuts of meat or cut off the fatty parts
one whole egg in recipes use two egg whites
sour cream and mayonnaise use plain low-fat yogurt, low-fat cottage cheese, or low-fat or “light” sour cream
sauces, butter, and salt season vegetables with herbs and spices
regular hard and processed cheeses eat low-fat, low-sodium cheeses
salted potato chips and other snacks choose low-fat, unsalted tortilla and potato chips and unsalted pretzels and popcorn

Read the Food Label
The food label can help you eat less fat and sodium, fewer calories, and more fiber. Look for certain words on food labels. The words can help you spot foods that may help reduce your chances of getting heart disease. The FDA has set rules on how these words can be used. So, if the label says “low-fat,” the food must be low in fat.

Look at the side or back of the package. Here, you will find “Nutrition Facts.” Look for these words:

* Total fat
* Saturated fat
* Cholesterol
* Sodium.

Look at the % Daily Value listed next to each term. If it is 5% or less for fat, saturated fat, cholesterol, and sodium, the food is low in these nutrients. That’s good. It means the food fits in with a diet that may help reduce your chances of getting heart disease.

Tips for Losing Weight
* Eat smaller portions.
* Avoid second helpings.
* Eat less fat by staying away from fried foods, rich desserts, and chocolate candy. Foods with a
lot of fat have a lot of calories.
* Eat more fruits and vegetables.

Eating for a Helathy Heart
You can lower your chances of getting heart disease. One way is through your diet.

* Eat less fat and sodium.
* Reduce your calories if you’re -over--weight.
* Eat more fiber.
* Eat a variety of foods including plenty of bread, rice, cereal, fruit and vegetables.
* If you drink beer, wine, or other alcoholic beverages, do so in moderation.

Some Other Things You Can Do
Ask your doctor to check your cholesterol level. This is done with a blood test. The test will show the amount of cholesterol in your blood with a number. Below 200 is good. The test will also show the amount of “good” and “bad” cholesterol. Your doctor can tell you more about what these numbers mean.
If your cholesterol is high, your doctor may suggest diet changes, exercise, or drugs to bring it down. Regular exercise–such as walking, swimming, or gardening–can help you keep your weight and cholesterol down.

For More Information
If you have questions, you can call your nearest FDA office. Look for the number in the blue pages of the phone book. Or call the FDA’s toll-free Food Information line at (888) SAFEFOOD (723-3366). Or look for the FDA on the Internet at ( )

Have A Good Dream

Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as "Sleep Hygiene."

* Sleep only when sleepy
This reduces the time you are awake in bed.
* If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy
Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to
bright light while you are up. The light gives cues to your brain that it is time to wake up.
* Don't take naps
This will ensure you are tired at bedtime. If you just can't make it through the day without a
nap, sleep less than one hour, before 3 pm.
* Get up and go to bed the same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.
* Refrain from exercise at least 4 hours before bedtime
Regular exercise is recommended to help you sleep well, but the timing of the workout is
important. Exercising in the morning or early afternoon will not interfere with sleep.
* Develop sleep rituals
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing
music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation
* Only use your bed for sleeping
Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed
your body knows it is time to sleep. Sex is the only exception.
* Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea,
cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine.
Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the
beginning as it slows brain activity, but you will end end up having fragmented sleep.
* Have a light snack before bed
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal
before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan,
which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is
sometimes recommended.
* Take a hot bath 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may
leave you feeling sleepy. Read about the study done on body temperature below.

Trouble Sleeping? Chill Out! - A press release from the journal Sleep about the significance in body temperature before sleep
* Make sure your bed and bedroom are quiet and comfortable
A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is
recommended. If light in the early morning bothers you, get a blackout shade or wear a
slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.
* Use sunlight to set your biological clock
As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.

Senin, 01 Desember 2008

Perfect Smiley

When you get your picture taken, everyone says, "Say cheese! Smile!" So you do - you open your mouth and show your teeth. When you see the picture, you see a happy person looking back at you. The healthier those teeth are, the happier you look. Why is that?
It's because your teeth are important in many ways. If you take care of them, they'll help take care of you. Strong, healthy teeth help you chew the right foods to help you grow. They help you speak clearly. And yes, they help you look your best.
Why Healthy Teeth Are Important
How does taking care of your teeth help with all those things? Taking care of your teeth helps prevent plaque (say: plak), which is a clear film that sticks to your teeth. The film itself might not sound so bad, but it's very sticky, and it acts like a magnet for bacteria (say: bak-teer-ee-uh) and sugar.
Like ants at a picnic, bacteria go crazy over the sugar on your teeth, breaking it down into acids that eat away tooth enamel, causing holes called cavities. Plaque also causes gingivitis (say: jin-juh-vi-tis), which is gum disease that can make your gums red, swollen, and sore. Your gums are those soft pink tissues in your mouth that hold your teeth in place.
If you don't take care of your teeth, it won't be long before cavities and unhealthy gums make your mouth very, very sore. Eating meals will be difficult. And you won't feel like smiling so much.

Before Toothpaste Was Invented
We're lucky that we know so much now about taking care of our teeth. Long ago, as people got older, their teeth would rot away and be very painful. To get rid of a toothache, they had their teeth pulled out. Finally people learned that cleaning their teeth was important, but they didn't have toothpaste right away. While you're swishing that minty-fresh paste around your mouth, think about what people used long ago to clean teeth:
* ground-up chalk or charcoal
* lemon juice
* ashes (you know, the stuff that's left over after a fire)
* tobacco and honey mixed together

It was only about 100 years ago that someone finally created a minty cream to clean teeth. Not long after that, the toothpaste tube was invented, so people could squeeze the paste right onto the toothbrush! Tooth brushing became popular during World War II. The U.S. Army gave brushes and toothpaste to all soldiers, and they learned to brush twice a day. Back then, toothpaste tubes were made of metal; today they're made of soft plastic and are much easier to squeeze!
Today there are plenty of toothpaste choices: lots of colors and flavors to choose from, and some brands are made just for kids. People with great-looking teeth advertise toothpaste on TV commercials and in magazines. When you're choosing a toothpaste, make sure it contains fluoride. Fluoride makes your teeth strong and protects them from cavities. When you brush, you don't need a lot of toothpaste: just squeeze out a bit the size of a pea. It's not a good idea to swallow the toothpaste, either, so be sure to rinse and spit after brushing.
How You Can Keep Your Teeth Healthy

Kids can take charge of their teeth by taking these steps:
* Brush at least twice a day - after breakfast and before bedtime. If you can, brush after lunch or
after sweet snacks. Brushing properly breaks down plaque.
* Brush all of your teeth, not just the front ones. Spend some time on the teeth along the sides
and in the back. Brush away from your gums.
* Take your time while brushing. Spend at least 3 minutes each time you brush. If you have
trouble keeping track of the time, use a timer or play a recording of a song you like to help pass
the time.
* Be sure your toothbrush has soft bristles (the package will tell you if they're soft). Ask your
parent to help you get a new toothbrush every 3 months. Some toothbrushes come with
bristles that change color when it's time to change them.
* Learn how to floss your teeth, which is a very important way to keep them healthy. It feels
weird the first few times you do it, but pretty soon you'll be a pro. Slip the dental floss between
each tooth and up along the gum line. The floss gets rid of food that's hidden where your
toothbrush can't get it, no matter how well you brush.

It's also important to visit the dentist twice a year. Besides checking for signs of cavities or gum disease, the dentist will help keep your teeth extra clean, and he or she can help you learn the best way to brush and floss.
It's not just brushing and flossing that keep your teeth healthy - you also need to be careful about what you eat and drink. Remember, the plaque on your teeth is just waiting for that sugar to arrive. Eat lots of fruits and vegetables and drink water instead of soda. And don't forget to smile! (