Tips for healthy eating

Maintaining a healthy diet is one of the most important things to make you feel good and do the best things you can. In addition, a balanced diet must contain a variety of nutritious foods such as fish, vitamins and vegetables. As a consequence, you can have a healthy lifestyle and reduce the risk of taking health problems in the future.


You should remember 2 basic rules for healthy eating:

1. Consume the right amount of calories. When you consider how much calories you consume every day, it will be easier to balance the energy you consume and the energy you use. For example, you are more likely to get fat if you eat too much. Otherwise, when you eat too little, you will lose weight and maybe get sick.

Researchers have recommended that men should have approximately 2,500 calories a day and women should consume about 2,000 calories. However, people are eating too much compared with the amount above.

2. Add a variety of food in your eating routine so that your body can receive various nutritious ingredients for itself.

In this article, we will suggest some tips for you to understand more about the basic facts about eating healthy. Therefore, you can take a look and apply these tips for family and yourself.

Consume a great amount of protein

Starchy foods should cover 1/3 of the meals you eat every day. This group of food contains cereals, pasta, bread and potatoes. Choose various grains which have a large amount of nutrition because they not only provide fibre but help you feel full as well.

nutritionMany people think that eating too much starchy foods like bread and rice will make you become fat. It is right! However, you still need to include it but take the right amount of protein.

Eat more green food

We suggest that you should eat different types of fruit and vegetables a day. You may think that it is impossible; however, it is easier that it seems. For instant, a glass of fruit juice or vegetables which are added into dishes. Moreover, eating bananas or watermelon for snack is also one of the best ideas.

Eat more fish

fishFish is a great source of protein. It also has a lot of minerals and vitamins. You should eat at least 2 meals of fish in a week; choose the type of fish which contains omega-3 fats. To illustrate, omega-3 can help prevent heart disease for many people.

Reduce salt in your meal

saltFor people who don’t add salt to your food, you may eat too much. Researches show that about three-quarters of the salt are already contained in the food. For example, sauces, breads or noodle soups. Eating too much salt can affect your blood pressure. Therefore, people with high blood pressure often get heart disease or stroke.

You can look at the food labels to understand the amount of salt in your food. For instant, more than 1.5g of salt per 100g means that the amount of salt is very high. And also keep in mind that adults and children from 11 years-old should not eat more than 6g of salt per day.

Be active and do exdercise

spinning-exerciseEating healthy is good for your healthy. Moreover, you should also practice exercises to maintain your weight. Being active does not mean that you have to spend many hours working-out in the gym; there are many activities that you can add into your daily routine. When you are active, you will reduce the risk of taking health problems such as heart disease, type 2 diabetes and stroke.

On the other hand, you can also do exercises at home with indoor machines. The Sunny health and fitness provides alot of exercise equipments which suit both beginners and advanced users.  This is a very affordable spin bike that you can use it everyday to workout right in the comfort of your home. You can also check out spin bike reviews here.

In conclusion, it is better when you eat healthy and do exercises regularly to maintain a healthy lifestyle. Also, you can find more diet plan to help you achieve your goals in the future.

You can’t be sick now! So here are the best ways to beat colds, tummy aches, stress, more

1. Help! You have a headache and a sore throat, and you’re due at the school play in 45 minutes.

headace_and_sore_throatRemedy: Take two ibuprofen (Advil, Motrin, or a store brand). Three hours later, if you still feel crummy, take two acetaminophen (Tylenol). By alternating the two kinds of painkillers, you can double your relief. It’s safe as long as you take only the recommended dose of each and wait three hours between, says Fred M. Eckel, Ph.D., a pharmacy professor at the University of North Carolina. Also, if you’re taking another medication, such as a cold tablet, make sure it doesn’t contain either of these ingredients.

2. Help! Your feet are killing you, and you still have six more stores to hit before the mall closes.

Remedy: Invest in a good pair of firm insoles, such as SorboLite (about $20, available online or at sports stores) or Dr. Scholl’s gel inserts (about $13, at drugstores), to cushion your feet. Once you get home, take off your shoes and, while barefoot, roll your arch over a can of frozen juice for five to ten minutes. The cold will reduce inflammation, and the massage will relax the muscles. Then soak your feet alternately in basins of warm (not hot) and cool (not cold) water.

3. Help! You have serious indigestion. Could it have been sausage puffs at your neighbors open house?

Remedy: Even if you don’t usually suffer from acid indigestion, holiday fare can bring on a bout. “Rich, fatty foods slow the emptying of the stomach,” explains David Peura, M.D., a gastroenterologist at the University of Virginia. Drinking alcohol and squeezing yourself into holiday clothes can make things worse. Treat the indigestion you already have with an antacid (Turns, Rolaids, Maalox, Gaviscon); prevent the case you anticipate getting at the office party with an H2 blocker like Zantac or Tagamet. (One H2 blocker, Pepcid Complete, will treat the heartburn you’ve had since lunch and the bout you fear will follow dinner.) Or, if your holiday calendar includes many parties, you may want to go to the next level and try Prilosec OTC, which stops acid production for a full 24 hours. “Take it about a half hour before breakfast, and don’t exceed the recommended 14-day course,” cautions Dr. Peura.

4. Help! You’re weepy, you can’t think straight, and you keep nodding off.

Remedy: Get to bed earlier, even if it means cutting back on your to do list-or insisting that family members lend a hand. “When you add things like shopping, wrapping, and decorating, you have to cross off some of the things you usually do,” points out Georgia Witkin, Ph.D., director of the Stress Program at the Mount Sinai School of Medicine in New York City. Otherwise, you’re setting yourself up for illness (not to mention a grumpy mood). If you’re too wired to fall asleep, give yourself 20 minutes to decompress before bed. Meditate, listen to music (“Silent Night,” not “Jingle Bell Rock”), read something light. This may also be the time to ask your doctor about an over-the-counter sleep medication.

5. Help! You’re eating too many high-calorie goodies at holiday get-togethers.

goodiesRemedy: Prepare for the next party by eating healthy snacks before you leave home. You’ll be just full enough that you can avoid embarrassing holiday memories involving fried shrimp. Or, give yourself permission for a modest pig-out by making hors d’oeuvres count as dinner. Alternatively, you can decide just not to worry about your weight during the holidays. Let yourself gain a few pounds, but no more than you can easily lose in one month-that’s typically about five pounds, say most dieting experts.

6. Help! You have to spend seven hours in the car. And once you get to your in-laws’, you’ll be sleeping on a foldout sofa. How will your back survive?

Remedy: Prolonged travel and poor mattresses can cause a problem even if you didn’t have one before. On your trip, stop every couple of hours and walk around. A folding bed board can firm up that sofa bed. Look for one at online medical-supply companies. Portable twin-size bed boards, which fold down to 15″ by 24″ (leaving plenty of room in the trunk for gifts), sell for about $25. Buy two for a double mattress.

7. Help You ache all over, and you have a fever of 102 [degrees]. Surely you’re not coming down with flu?

Remedy: Don’t wait to find outcall your doctor right away. If it is the flu, a number of prescription antiviral medications can cut symptoms short. These include amantadine, rimantadine, zanamivir, and oseltamivir. But you need to start taking one of these drugs within 48 hours of when the symptoms began, stresses Christine Laine, M.D., an internist at Jefferson Medical College in Philadelphia. Meanwhile, drink lots of water, use saline nasal drops to relieve congestion, and run a humidifier.

8. Help! Last year, you burned yourself lifting the roasting pan put of the oven.

Remedy: This year, wear a pair of barbecue mitts instead of regular oven mitts, advises Meri-K Appy, president of the Home Safety Council. That way, you’ll protect your arms as well as your hands.

9. Help! Guests are due in an hour, and you’re hyperventilating as you try to thread pine garlands up the banister while listening for the ding! of the timer telling you to take the next batch of cookies out of the oven.

hyperventilatingRemedy: First, you need an instant de-stresser. Stare at your hands, focus on a faraway object-anything you find soothing, suggests Marc Graff, M.D., a psychiatrist at Kaiser Permanente in Reseda, California. “It doesn’t have to be some lengthy meditation-you can relax in a minute or two,” he says. Slow breathing short-circuits stress very effectively. To do it right: Take a deep breath in, letting the air fill your lungs and expand your chest. Your tummy should push out. Exhale very slowly, pulling your belly button toward your spine. Repeat five or six times (or more!), till you feel your body relaxing.

Then calm your mind. Remind yourself that your celebrations don’t have to be picture-perfect. Holidays are a time to connect with family and friends. Limit home projects and the events you attend outside the home so you won’t be too frazzled to enjoy what you really want to do.


His car, he cares for inside and out. His body, he drives into the ground. How to get him more focused on personal upkeep? A member of the gender tells all.

First, a few questions:

* If your husband was running up the stairs and felt twinges in his chest, would he just shrug them off?

* Has it been years since he’s had a complete medical checkup?

* Does he eat a lot of fast food?

* Does he smoke?

* Does he have problems getting an erection?

* Does he fall asleep on the sofa many evenings?

* Does he think that real men tough out their aches and pains?

If you answered yes to any of the above, you may need to make good on that “in sickness and in health” vow sooner than you thought, says Ken Goldberg, M.D., director of the Male Health Institute in Dallas. Most men–and being one myself, I can vouch for this–take a hands-off approach to health: We eat what we want, exercise all out when we feel like it (and assume our bodies can take it), and wave off danger signs. Take Ty Campbell. 37, an investment portfolio manager in Atlanta. “Several years back. I was at a restaurant when I started feeling light-headed and out of breath. So I walked outside and leaned against the car. I was feeling tightness in my chest, but I had bicycled 50 miles that morning, since I was training for a biathlon, and I was young. I thought, It couldn’t be my heart,” But he thought wrong: Hospital tests revealed that this young, healthy biathlete had just had a heart attack.

If only we would take our cue from you more often: Women visit doctors 30 percent more frequently than men. What’s more, men have a higher mortality rate for every one of the top ten causes of death in this country, and their life expectancy is six years shorter than yours.

Are men a lost cause? Hardly. You can help your mate deal with his health trouble spots now, while he’s still relatively young (and you still have a prayer of changing him). And as you’ve probably learned by now, nagging isn’t the way to go. A better bet: Learn how to push all the right buttons so his well being becomes his (willing) responsibility–not yours.


his-bodyA recent survey found that nearly 7 million American men haven’t had a routine physical since the Reagan administration. But this passive approach can cause trouble later, especially in the three key areas below.

Heart disease

* HIS RISK About one out of every two men (compared to one out of three women) who are now age 50 or younger will develop coronary heart disease later in life, according to a National Heart, Lung. and Blood Institute study.

* WARNING SIGNS Chest pain and shortness of breath during exertion are the most common symptoms. But often, an impending attack causes only mild discomfort that sometimes mimic’s heartburn. Even a decline in everyday energy levels (which he may simply chalk up to age) can signal heart disease.

* GETTING HIS ATTENTION Men tike muscle. They understand it, and yearn to build it, So remind him that his heart is just that–muscle–and that it can be beefed up the same way his biceps can. Tell him, too, that a guy with a well-trained heart can pump a manly 50 percent more blood with every beat at rest and 69 percent more at his maximum exercise level than the average Joe, according to Michael Crawford, M.D., chief of cardiology at the University of New Mexico. Now that he’s interested, mention that three of the best exercises for building heart muscle are running, bicycling, and rowing.


* HIS RISK Fifty percent of men will develop cancer during their lifetimes. The types that will claim the most men’s lives this year are lung, prostate, and colorectal cancer.

* WARNING SIGNS Possible ones include a significant change in bowel or bladder habits; a sore that doesn’t heal: a lump or thickening anywhere on the body; frequent indigestion or difficulty swallowing; a nagging cough or hoarseness; a change in appearance of a wart or mole; bleeding or discharge in phlegm, stool, urine, or ejaculate. But don’t wait till these signs appear–they usually show up late in the game. Instead, experts recommend routine screenings.

* GETTING HIS ATTENTION Talk him into a checkup over a tall, cold one. A Japanese study found that beer–especially stout–offers protection from the cancer-causing chemicals found in cooked meat. Though you should also slip in this detail: New evidence suggests that acetaldehyde–the chemical that prompts a hangover–may promote cancer.


* HIS RISK Men are up to 30 percent more likely than women to suffer the bleeding in the brain known as stroke. A third of male stroke victims are under age 65.

* WARNING SIGNS Severe headaches, dizziness, loss of or incoherent speech (or an inability to understand speech), a sudden change in vision (for instance, dimming sight) or loss of vision, irregular heartbeats, or sudden weakness or numbness in one side of the face or body.

* GETTING HIS ATTENTION Next time he asks for a refill on his morning cup of java, mention that you just read that coffee may up his odds for a stroke when combined with other risk factors such as high cholesterol or being overweight. Tell him, too, that it’s a risk that grows with age: For men ages 55 to 68 who have high blood pressure, the risk of stroke increases with each cup of coffee consumed, and is more than double in those who consume three cups daily compared to nondrinkers, according to a National Institutes of Health study.


Think men are clueless about their bodies? They know even less about keeping themselves psychologically healthy. In fact, Woodson Merrell, M.D., a New York integrative physician (a doctor who prescribes both traditional and alternative medical treatments), estimates that 60 to 70 percent of the male patients he treats have physical ailments caused at least in part by psychological factors. Two common ones:


stress* HIS RISK Okay, so you’re probably the one who’s running the house and taking care of the kids (and him). But guys aren’t immune to life’s pressures: Eighty-six percent regularly feel stressed.

* WARNING SIGNS You’ve probably seen your fair share of these by now, since men’s stress levels tend to peak in their late thirties through early forties: grouchiness, headaches, trouble sleeping, increased use of alcohol or tobacco, and disinterest in sex.

* GETTING HIS ATTENTION To prod a man into fixing something, get him intrigued with how it works. Explain that stress is dangerous because it causes his body to release adrenaline, causing nervous-system responses that elevate his heart rate, constrict blood vessels, redirect blood flow away from the genitals and stomach, and even make blood cells clump more closely together so they’re more prone to clot. Long-term, that can lead to heart disease, high blood pressure, stroke, impotence, ulcers, and psychological disorders.


* HIS RISK Depression is one of the most under-diagnosed health problems among men. “Depressed people rarely recognize their situation as a medical problem,” explains Goldberg. “Men make it worse by seeing the very act of asking for help as an admission of weakness. A wife is much more likely to recognize her man’s depression than he is.”

* WARNING SIGNS Your husband may be clinically depressed and need to see a doctor if, over a two-week period, he seems depressed most of the day or has lost interest in his usual activities, plus has several of these symptoms: recurrent thoughts of death or suicide, feelings of worthlessness or guilt: inability to concentrate or make decisions: loss of energy; change in appetite; sleeping too little or too much; jerky or slow physical reactions; unusual and persistent pains.

* GETTING HIS ATTENTION Lest he think that nothing short of crying jags signals depression, mention that the most common symptom is simple ongoing fatigue.


When it comes to the certainties in a man’s life, there’s death, taxes–and the performance of his privates. That’s why he can feel devastated when something goes wrong in bed. But sexual problems are extremely common: An estimated 30 million American males have trouble getting or maintaining an erection at least some of the time. According to a recent survey, almost 40 percent of their female partners feel some responsibility for the problem, and almost two thirds don’t know how to go about treating it. So keep reading.

Premature ejaculation

* HIS RISK It’s estimated that about 25 to 40 percent of the U.S. adult male population may experience it at some point in their sexually active life.

* GETTING HIS ATTENTION Volunteer to help “retrain” his penis. Two workouts that can help him build control: * The squeeze method: Stimulate his penis until he’s almost ready to come, then wrap your fingers around the head of the penis and apply mild pressure to prevent orgasm. * The stop-start method: Similar to the squeeze, except you stop stimulating his penis when he asks you to.


* HIS RISK Just about every guy will fail to get an erection at some time in his life. But one night doesn’t make a man impotent; fatigue, stress, or too much alcohol can all gum up the works. If your man fails to rise to the occasion once or twice, no big deal. If it happens more than half of the time, see a doctor.

* GETTING HIS ATTENTION If, despite patient prodding from you, he’s too embarrassed to seek help, point out that potency problems sometimes foreshadow a heart attack or stroke a few years down the road. (Since an erection depends on blood flow, a weak or nonexistent one may indicate narrowing arteries elsewhere in the body.)

Low sex drive

* HIS RISK A man’s desire for sex peaks in his late teens or early twenties and takes a slow slide thereafter. The cause is about 50 percent physical and 50 percent psychological, according to Marc Goldstein, M.D., professor of urology at the Weill Medical College of Cornell University in New York. As a man’s testosterone level declines with age, so does his sex drive. But Goldstein doesn’t advocate hormone replacement because it may increase the risk of prostate cancer. Rather, he suggests focusing on the psychological causes: chronic stress (aerobic exercise can help, as can cutting down on caffeine), depression, and bedroom boredom.

* GETTING HIS ATTENTION Flip to “5,000 Married Men Confess: What Keeps Sex (with You) Hot” on page 98. Read it together in bed, then do what comes naturally.


“I talked a buddy of his into betting him $200 that he couldn’t stick with an exercise program for six months. He not only lost 20 pounds in the process, but he also learned how great exercise makes you feel. I’ll never tell him I’m the one who gave his buddy the $200.”

–Susan Sell, 36 registered nurse, Far Hills, NJ

“We have a two-year-old daughter, whom my husband loves dearly. I work in a doctor’s office, and one day I came across this report about how passive exposure to cigarette smoke when a girl is young can cause cancer later in life. I left it among a stack of papers on his desk. About a week later, my husband announced he was quitting, and he hasn’t smoked since.”

–Meredith S., 32 medical receptionist, Allentown, PA

“As he’s gotten older, it’s become a struggle for my husband to not gain weight. Rather than cut out the foods he loves, I suggested he look to the day-to-day things, like switching to skim milk and using less salad dressing, skipping the butter on his bread, and having a pickle instead of potato chips. These little tweaks in his diet that he’s come to accept have helped him keep the weight off.”

–Kathleen Zelman, R.D., 45 nutrition consultant, Atlanta, GA


The right habits can help protect him from his three biggest health threats: heart disease, cancer, and stroke–you know it, he knows it, but chances are he doesn’t do a darn thing about it. Don’t give up; try these tricks instead.

To get him to …

* … eat better (we’re talking more fiber, less fat, five servings of fruits and vegetables daily, plus fish rich in omega-3 fatty acids, such as salmon). Don’t lecture him on nutrition; he’ll only tune you out. You’ll accomplish more by making him feel like he’s in charge. Start in familiar territory: the barbecue.


Instead of steak, buy salmon or tuna and challenge him to grill it to perfection. Or ask him to grill vegetables as a side dish to something you make.

* … exercise more Men love to measure. So buy him a gadget. One good bet: a heart-rate monitor. For starters, challenge him to wear it to bed to see how much of a workout he gets during sex.

* … control stress Suggest that whenever the phone rings at work he take one deep calming breath before answering. Help him practice by calling him and doing it together. (Repeated a half-dozen or more times daily, this one little act really does make a difference.)

* … stop smoking Play the guilt card. Remind him that inhaling his smoke puts you (and the kids) at risk too.

* … slather on the SPF 15 sunscreen What red-blooded American male would turn down a massage? (Translation: Volunteer to smooth it on for him.)

* … have regular screenings for prostate and colorectal cancers Speak in a language he understands: “Honey, did you know the human body is worth about $1.6 million? That’s the book value for your model. How about if I call the garage and schedule an appointment?”

smart health moves, decade by decade

IN HIS   * complete physical
20s        (including blood
           tests, urinalysis)
           every three years
         * blood pressure
           check every year
           from now on

         * tetanus booster
           every 10 years from
           now on
         * monthly self-exam of
           testicles and chest
           (for lumps) and skin
           from now on

         * onset of weight gain
           starts mid-twenties;
           check body fat at
           gym (healthy range:
           12 to 16 percent)
         * tuberculosis skin
           test every five years

IN HIS   * complete physical every three years
30s      * baseline electrocardiogram (EKG) to screen for heart
         * tuberculosis skin test every five years

IN HIS   * complete physical
40s        every two years
         * comprehensive
           medical eye exam at
           age 40, then every
           two to four years
         * EKG every four years
         * rectal exam every
           year (to screen for
           hemorrhoids, lower
           rectal problems,
           and colon and
           prostate cancer)
         * hemoccult stool test
           every year (to screen
           for blood that can
           signal polyps or
           colon cancer)


Sometimes nothing gets through to a guy better than cold, hard (scary) facts. Northwestern Mutual Life Insurance has come up with the following estimates of number of years of life gained or lost based on health habits:

                                              average # of
behavior                                        years lost

Smokes two or more packs of
cigarettes per day                                      -8

Untreated high blood pressure                           -6

Significantly (40 to 59 percent) overweight             -4

Sedentary lifestyle                                     -3

Has three to four drinks,(*)
three or more times per week                            -3

Always wears a seat belt                                +1

Normal weight                                           +2

Never smoked                                            +2

Exercises regularly                                     +3

Normal blood pressure
(checked regularly)                                     +3

(*) One drink = 12 oz. beer, 5 oz. wine, or 1 1/2 oz. 80-proof spirits


For testicular cancer: Once a month, right after he’s showered and his scrotum is relaxed, gently roll each testicle between your thumb and forefinger to feel for lumps or hard spots. A healthy testicle should feel like a peeled hard-boiled egg.

For skin cancer: Inspect him all over, particularly his back, face, and shoulders (where melanomas are commonly found on men). Any spot that’s asymmetrical, has an irregular border, a nonuniform color, or a diameter larger than a pencil eraser should be checked out.

For thyroid problems: Have him tilt his head back and drink a glass of water. If you spot any bulge or protrusion (other than his Adam’s apple) above his collarbone, get him to a doctor.

For potency: See if he’s having erections while he sleeps. Most men have two to four per night, lasting 15 to 30 minutes each. If he’s having these, all his machinery is in working order.

what his workout is missing

He’ll run, pump iron, even do sit-ups. But stretch? He thinks it’s a waste. Stretching improves physical performance, prevents injury, relieves muscle stiffness, even slows down the effects of aging by keeping tendons and ligaments supple. To encourage him, suggest he stretch for a few minutes while he’s watching TV.

Ways to make fitness fun for your family

Attempting to achieve your personal goals for getting a perfect body is important; however, you don’t need to do them alone. When doing exercises alone, sometimes you may easily get bored and want to give up. Why don’t you think that your family can practice together and make the fitness exercises become exciting?


Fitness doesn’t have to be a solo activity. Get your family become familiar with a healthier lifestyle.

It is very important when you practice exercises with family. To illustrate, this activity not only connects all the members in the family but also encourages them to achieve a healthy lifestyle in the future. Moreover, getting your children interest in physical fitness at the early age is one of the best solutions to prevent obesity and laziness.

Want to get some easy tips or ideas on how to make fitness effective for all the members in your family? Read these recommendations which is suggested by high-qualified athletes below to understand clearer.


In fact, some people often believe that “physical fitness” means you must go to the gym. This is a reason why there are a lot of people give up on their personal fitness goal. For example, for people who spend all day working in their office, they won’t go to the gym for working out and getting a healthy body.

We suggest that your family should go outdoor and try to be more active. Find different types of sport which is exciting and funny. Still confuse which sport to choose for playing? Riding, swimming, cycling and even team sports are great choices for you to consider. Remember that the backyard and front yard outdoors are the biggest playgrounds for the children, try to utilize all the possibilities in your house.



One useful way to bring your family close to physical activities is to bring the children with you to the gym. Don’t think that these fitness centers are just for adults; some gyms also welcome kids. When your children start to grow up and care about their physical body, take them with you.

Therefore, establish the habits of doing practice for your children rather than letting them watch cartoon all day. With boys, introduce them to weightlifting to strengthen their muscular parts in the future. On the other hand, let your girls run on the treadmill or do some crunches in order to get a perfect body.

For some people who can afford to have a fitness room in their house, it is a great idea. You can introduce the children to work out from the early age with the effective machine. In addition, Keiser is well-known for the high-quality and versatility of its products. For example, the Keiser M3 Plus is very smooth and easy to use for people who have never tried an indoor bike before. Before making any purchases online, make sure you read the reviews of Keiser M3 Plus from the ones who actually used it.


One of the best outdoor activities is team game; so create one sport which requires the participation of all the members in family. Moreover, you can invite some families live next door to come and play. The advantages of team sports are that your children can both strengthen their skills and make friends with other children.

By creating a team activity, family will feel less likely to do formal exercises; however, they still practice outdoor to get a healthy lifestyle.


Playing outdoor means you have to pay attention to the weather. For instant, you will find it hard to play outdoor when there is rain or snow. So consider some indoor games for your children instead. Find some interactive video games such as simulated tennis, golf or ping pong that enable you to play through the television.

Actually, some games may be challenges for parents because they have never played this type of games before in the real life. Therefore, parents and kids can take a look at some local stores to see which games suit your interest.



One effective way to make children become more active is to adopt a dog for your family. Although adopting a pet means your must have responsibilities with it, it also has so many advantages. To illustrate, your children will not only spend time playing with them but also learn to love animals.

Research shows that people who own a dog spend approximately 300 minutes walking with their dog every week. This is a good type of exercises.

In conclusion, there are many ways to connect all members in family in fitness activities. Check out these activities above and pick one for your family. Remember to create a habit of doing exercises for children at the early age to maintain a healthy lifestyle.

Feeling Great … and Looking Younger

Some antiaging advice is plain silly. Some is downright dangerous. But a lot of it is surprisingly effective. A guide to living longer.

Leave it to baby boomers to turn the desire to stay young into a serious quest–and to spend millions annually on their obsession. It’s not all money down the drain, though. Genes play a significant role in physical aging, but lifestyle factors–things we can control–are thought to be twice as important. Still, many practitioners in the emerging field of antiaging medicine argue that preventive measures aren’t enough. Targeting aging itself as a treatable disease (and claiming that we can live to 120 and remain in strapping good health for most of that time), they advocate taking a whole slew of pills and potions, including a number of “megahormones.”

To help the confused consumer sort out the helpful from the hopeful–and to steer us away from the dangerous–a group of experts on aging scrutinized all the research and issued a much-needed report, the “Prescription for Longevity: Fads and Reality.” Based on that, and other research, these are the steps we should (and shouldn’t) be taking.


  • Aerobic Exercise: Call it boring, but “if exercise could be put in a pill, we would have the best antiaging medication available today,” says Robert N. Butler, M.D., a professor at the Mount Sinai School of Medicine in New York City and president of the New York City-based International Longevity Center-USA. Regular workouts drastically reduce the risk of high blood pressure and stroke; they slow bone loss, reduce anxiety and stress, boost immunity, improve sleep, and cut the risk of adult-onset diabetes, a hallmark of premature aging. Indeed, a study at the Cooper Institute for Aerobics Research in Dallas found that normal-weight people (in this case, men) who were out of shape were twice as likely to have died by the end of the study as obese but fit ones.


Just how much exercise makes a difference? You need to burn at least an extra 1,000 calories per week–the equivalent of walking briskly for half an hour every day or jogging a half hour three or four days per week. Add strength training (lifting weights or doing resistance exercises such as push-ups), and you get a serious edge against muscle deterioration–not to mention creeping weight gain. Aim for 30 minutes on alternating days, targeting the major muscle groups (there are numerous books and videos to guide you).

  • Multivitamin Pill: Think of it as a nutrient-packed insurance policy. But the elderly should stay away from supplements containing iron unless they have a diagnosed deficiency; an excess may contribute to heart disease.
  • A Healthy Diet: In your youth, you may have thought you could get away with a regimen of diet soda and chips. But a high-fat, low-nutrient diet really starts to take a toll on the 40-plus crowd. The short list of diet-related ills: heart disease, high blood pressure, osteoporosis, and several kinds of cancer. And the short list of foods to counter aging: lean protein (limit fat to no more than 30 percent of total calories) and whole grains and other high-fiber foods, along with two to four helpings of fruit and three to five portions of vegetables per day. Fresh produce is rich in antioxidants, which are believed to prevent damage to our cells caused by chemicals called free radicals. Dark, leafy greens, dried beans, asparagus, and oranges (especially OJ) are also rich in folic acid, a B vitamin that reduces the risk of common aging-related diseases.


  • Calcium Supplements: Strength training and weight-bearing exercise such as walking help keep bones youthful and strong, but calcium is crucial. After 40, you need about 1,500 milligrams of the mineral per day. Because that is a lot to get from diet alone (you’d need to drink three to four glasses of milk), all women should take a daily supplement. Try to include calcium-rich foods, such as low-fat dairy products, in your diet too.
  • R and R: By relieving stress, rest (seven to nine hours of sleep a night) and relaxation keep us young. Beyond its well-known connection to heart disease and high blood pressure, stress, even in moderate amounts, can disrupt your concentration and memory. Effective antidotes: yoga, tai chi, meditation, or any activity that clears your mind and eases your body.
  • Sunshine: Go outside! These days, we’re so worried about skin cancer that many of us aren’t getting enough exposure to sunlight. You don’t need to sit out and bake at midday, Dr. Butler says, but to synthesize vitamin D in the skin–“and stay youthful”–you do need at least a half hour a day of natural sunlight.
  • Estrogen Replacement: There is a risk/benefit equation to consider here–the increased chance of breast cancer versus protection against heart disease and osteoporosis. To decide, you need to review your own medical and family history with your doctor; if you choose hormone replacement, you should undergo regular monitoring.


  • Extra Vitamin E and C: According to researcher Jeffrey Blumberg, Ph.D., professor of nutrition at the Human Nutrition Research Center on Aging at Tufts University, vitamin E cuts the risk of heart disease and appears both to enhance immunity and to protect older people against muscle damage from exercise. Blumberg suggests a supplement of 200 to 400 international units, along with a multivitamin. As for vitamin C, daily supplements of 250 to 1,000 milligrams have been shown to boost immunity and may provide a hedge against certain cancers.


  • Ginkgo Biloba: Studies suggest that ginkgo biloba improves mental performance in people with dementia. After that, evidence for the herb’s mind-enhancing benefits is anecdotal. But ginkgo is generally safe unless you’re on an anticoagulant (it may compound the drug’s blood-thinning effects).


  • Pycnogenol: Devotees tout this trendy product, a trademarked extract of the bark of the maritime pine tree, not just as an antiaging tonic but also as a booster for all manner of circulatory ills. Pycnogenol does contain powerful antioxidants called bioflavonoids, but “your dollars are better spent at the produce market,” says Blumberg.
  • Coenzyme Q-10: This natural antioxidant found in all body tissues helps improve heart function in people with congestive heart failure. But the medical dose is many times the amount sold in health-food stores–and would be wildly expensive. As for the product’s purported antiaging benefits? The evidence is weak at best, including one observation that rats given large doses “looked a few months younger.”


  • Melatonin: A favorite for combating jet lag and insomnia, this hormone also slows for reverses aging, say enthusiasts. But before you rush to your health-food store (where synthetic versions of the drug line the shelves), keep in mind that there’s no solid proof for this claim. More seriously, the long-term effects of melatonin are so uncertain that the supplement has been banned in Great Britain and Canada.
  • DHEA: A hormone that’s converted into estrogen and testosterone, DHEA peaks at about age 30 and declines gradually after that. It has become a staple of the fringe antiaging establishment, but again, evidence is scant. In one often cited study, “age-advanced” men and women reported feeling a renewed sense of “physical and psychological well-being” after three months on DHEA supplements. On the downside, high doses of DHEA may lead to liver damage and–because the hormone stimulates estrogen and testosterone–breast and prostate cancer in the long run. Women may also experience side effects of too much testosterone: growth of facial hair and unhealthy changes in blood fats.


Human Growth Hormone (HGH) : Approved to treat severe growth deficiency in children, wasting in AIDS patients, and adults with HGH deficiency, the drug is being handed out liberally by certain antiaging specialists. But why are patients taking it, putting up with the pain (injections under the skin seven times a week) and the wallet-thinning expense (up to $1,000 a month)? Because reports (albeit overblown) have claimed that in the short term, even fairly low doses of HGH deliver increased muscle mass, fat loss, younger-looking skin, and lowered cholesterol.

But be careful what you wish for. Even when medically appropriate, the drug can have serious side effects, including fluid retention, diabetes, high blood pressure, cancer, breast development in men, arthritis, and carpal tunnel syndrome. Initial findings of the first National Institute on Aging-funded studies on HGH replacement in older adults should be reported within the year. But meanwhile, Dr. Butler and other specialists worry that the HGH craze could be a disaster waiting to happen. Indeed, Dr. Butler suggests, the antiaging doctors’ creed–replace hormones to their youthful levels and … voila!–may be likewise dangerous. “Biologically, there may be a good reason why hormone levels drop,” he says.

Wipe Away Years … Instantly

* Stand tall. When you move with your head high, your shoulders back, and a purposeful stride, you project a youthful vigor.

* Apply a hydrating undereye balm. It does away with puffiness–an age giveaway–for three or four hours. Or try an icy-cold application of witch hazel.

Are Antiaging Doctors for Real?

Incorporated in 1993, the American Academy of Anti-Aging Medicine was formed to lend professional credibility to practitioners who believe that aging can be slowed, stopped, or reversed through medical intervention. But this new “specialty” is not recognized by any of the 24 member boards of the American Board of Medical Specialties that oversee the training and certification of specialists, from allergists to urologists. The American Academy of Anti-Aging Medicine, however, does have a two-and-a-half-year program that includes 500 hours of training.

Keep in mind, though, that anyone can call himself an antiaging doctor; the label doesn’t mean he’s been credentialed by any organization. Some practitioners are well-trained “true believers” who may prescribe human growth hormone but still monitor patients closely. Others may be novices with a Visa card shingle and a fervor for hormone replacement.

As for the growing number of dot-com antiaging practitioners, watch out for those who are selling something: Melatonin, antioxidants packaged with clever names, and even same-day shipments of human growth hormone are all up for sale online.

Following your road map to fitness

The road to fitness starts with a goal–and a plan. Here’s how to make sure you reach the finish line.


Which of the following do you think the majority of teens do nearly every day?

  1. Use a computer
  2. Eat fast food
  3. Exercise
  4. Play video games

All of the above? You’re close but not correct. According to the Centers for Disease Control and Prevention, only about one-quarter of Americans age 12 to 21 walk, bike, or do some other type of light to moderate exercise daily.

So, if you’ve been feeling like a couch potato lately, you’re not the only one. But think about this: You probably know that exercise helps keep your bones, muscles, and joints healthy and strong, and that it can help you control your weight. But did you know that exercise also can help you sleep better, ward off sickness, increase your energy, and help you deal with stress? Teens who work out regularly also report feeling more confident and ready to enjoy life.

Ready to get moving? Picture yourself biking the road to fitness. Along the way you can expect some hills and some flat and easy stretches. But before hopping on that bike, you need to create a fitness “map.”

Mapping Your Goals

Think about what you want to accomplish. Weight loss, muscle tone, flexibility, overall fitness, preparation for an upcoming sports season, and increased energy and stamina in daily life are possibilities. Narrow your list to one or two goals to concentrate on. Start with too many and you may not accomplish any! Your goals determine how often you need to exercise, as well as how long and intense to make each workout.

Be realistic. According to the President’s Council on Physical Fitness and Sports, fitness is influenced by age, gender, heredity, personal habits, exercise, and eating habits. While you can’t change the first three factors, you have the power to change and improve the others.

Don’t expect to be anyone but you. Fourteen-year-old Christina, who lives in Tampa, Florida, says she “gave up trying to be skinny months ago.” Her goals are to build muscle, have more energy, and look and feel more fit.

Now decide on a time frame for your goal–remembering that it usually takes six to eight weeks to see results from a program. For weight loss, you don’t want to lose more than 2 pounds per week.

What small steps will help you reach your goal? If your goal is to tone your arms, you might aim to build endurance by walking with wrist weights, then challenge yourself by increasing the distance or speed over the next weeks. Next you might purchase hand weights for strength-training exercises, and, over time, use heavier weights and increase the number of repetitions.

Last but not least, decide how you’ll reward yourself for meeting each goal.

Starting Your Journey

In planning your fitness adventure, decide what types of activities will help you meet your goals. Most programs include aerobic exercise, strength training, and stretching. To maintain your health and stay in shape, you should work out three to four days a week for 20 or more minutes. More intense programs include four or more days a week for 45 minutes or more. Plan on at least one day of rest a week.

Decide where you’ll work out: home, outdoors, at the gym, etc. Then choose a combination of fun activities, Christina’s routine, for example, includes rollerblading, walk-jogs (especially after dinner, with her dog), strength training with her mom, crunches, push-ups, and kick-boxing videos. She finds the videos really help to relieve stress: “I pretend I’m punching away all my annoyances from that day.”

Put some thought into when you’ll work out, too. Working out in the morning makes many people feel more alert during the day. (Studies have shown that early birds are more likely to stick to their programs, too.) Whenever you decide to work out, make exercise one of your top priorities.

Climbing the Hills


Just as you’ll encounter hills on a bike ride, you’ll find that you don’t always coast through your exercise program. Here are some common pitfalls and tips for conquering those “hills”:

* No time. Can’t squeeze a complete workout into your overpacked schedule? Consider this: A study found that people trying to lose weight could break workouts into, segments as short as 10 minutes throughout the day and still have the same success as those who were able to complete their workouts all at once. Work to incorporate exercise into your daily life. While talking on the phone or watching television, for instance, you could stretch or do legs lifts. Or, instead of chatting on the phone at all, you can meet your friend outside and take a power walk.

* Boredom. According to the American Council on Exercise, it may be time to shake up your routine when you start to cut or skip your workouts. Try modifying your program — such as switching from step aerobics to cardiofunk. If that doesn’t motivate you, challenge yourself with an activity you never thought you would try. Or, if you usually work out alone, try a team sport or join a local biking club, tennis league, or other group activity. Better yet, find a workout buddy–you can each come up with workout ideas. Seventeen-year-old Kelly, from Houston, Texas, likes to work out with her brother, a personal trainer, who helps keep her motivated.

* Change in seasons or weather. Always have alternate activities in mind for those rainy or cold days. Replace your usual run with a power walk around the mall or with jumping rope at home.

* Injury or illness. Don’t assume that your exercising days are over if you get hurt or sick and can’t stick to your regular routine. Kelly recently broke her ankle and tore her Achilles tendon. “I can’t run … until it heals,” she explains, “but I do walk, bike, and do weights.” If you are being treated for illness or an injury, ask your doctor to help you come up with a modified program that’s right for you.

With goals in mind and a plan in place, you’re on the road to fitness success. “You just have to keep telling yourself that it’s possible,” says Diana, a 14-year-old from Fair Lawn, New Jersey, whose goals are to lose a little weight, get toned, “and stick to it.”

Attitude counts

Bummed out when you have gym class? If you don’t like taking phys ed, you may be setting yourself up for an inactive lifestyle as an adult.

A recent national survey of young adults ages 18 to 34 explored their attitudes about high school sports and fitness activities. Some key findings:

  1. 33 percent said physical education classes encouraged them to be active later in life. Of those who are currently “very active,” 60 percent said they were encouraged by gym class.
  2. 53 percent believe high school gym improved their physical condition.
  3. Only 16 percent thought the classes were a waste of time.

If you dread gym, strive for a new attitude. You might learn a new sport. You can clear your mind of the day’s stress. Have fun. You may even take yourself to a whole new level of confidence when you score on the court or field.

Back on track

There are lots of reasons you might break from your exercise routine, but there are also lots of reasons to overcome the slump. What might each of the following teens do to get back on track?

Bill has always loved the thrill of sports competition, especially basketball. But last year he suffered a serious leg fracture. His doctor said, “No more basketball.” Now he hasn’t exercised in months.

Sandy and Missy are doubles tennis partners. Their goal is to beat their biggest rivals this upcoming season, which starts in eight weeks. They haven’t played since last summer, but a dismal, snowy winter has left them unable to practice.

Kevin used to work out at the gym, but lately he hasn’t had time. He’s saving for his first car, and that means working at his part-time job after school and on Sundays. On Saturdays, he baby-sits his 5-year-old brother–who can never sit still. He’s exhausted.

What pitfalls have you had in starting a fitness program or in meeting your fitness goals? How might you get back on track?



No time to get to the gym? Exercise machines too expensive? Really rather watch TV? Enough excuses! With this workout, you can watch your favorite shows and shape up–without special equipment. Designed by personal trainer Lisa Simonsen of Simonsen Says in New York City, the cardio moves and toners detailed here do it all: sculpt your muscles, tighten mushy spots, and burn off fat. Do this routine four times a week for 30 to 45 minutes and you can expect to lose weight, flab, and inches in about six to eight weeks.



This is a fast-paced, fat-burning aerobic move (and you don’t even need a jump rope). Stand in a straddle, right foot in front of you, left foot in back. Place hands on hips for balance. Jump and switch legs in midair so that you land with your left leg in front and your right leg in back. As soon as you touch the floor, bounce back up and switch legs again. Continue for 20 minutes; work up to 30 minutes. Another easy fat-burning move: Jumping jacks for 20 to 30 minutes. (Or alternate between 15 minutes each of cross-country jumps and jumping jacks.)



This move works the triceps (the backs of the upper arms). Triceps are the upper body’s thighs: They store fat. Keeping them toned is key to battling arm bulge and wiggles.

A. Sit on the edge of a couch or sturdy chair and place both legs on another chair or ottoman. Placing arms on either side of hips, slide torso forward so arms support your body weight. (If this position is too hard, start with feet on the floor.)

B. Slowly lower torso down toward floor, keeping elbows close to sides, until elbows form a 90-degree angle. Hold for a count of two; return to start. Do two sets of 12 to 15 reps.



Push-ups are primo for shaping your arms, chest, and upper back (where bra bulge happens). Doing them on a windowsill (or sturdy dresser) hits these muscles at a new angle, for more even muscle development.

A. Stand as shown, hands shoulder-width apart on windowsill.

B. Slowly bend arms to bring chest to edge of windowsill. Focus on working your pectoral (chest) muscles. Do two sets of 15 reps each.



This weightless move looks easy, but you’ll really feel it in the front and back of your upper arms. You’ll notice toning effects in both arms and shoulders.

A. Sit with arms bent and apart; upper arms should be level with shoulders.

B. Keeping shoulders relaxed, squeeze arms together, so that elbows and upper arms meet. Hold for a count of two. Return to start. Do two sets of 50 reps.



To shape and tone thighs and to lift sagging buttocks, lunges are the way to go.

Stand with feet hip-width apart. Place hands on hips for balance. With right leg, step forward, keeping your torso upright (this eliminates pressure on the front knee). Be sure that your right knee is directly over (not in front of) your right ankle. Press down with right heel to push back to start, squeezing buttocks on the way up. Do three sets of 15 reps. Switch legs and repeat.



A great workout for the thighs. (Hint: Do it as you watch TV–you’ll need the distraction!) Press your body against a wall with feet hip-width apart. Slide down into a sitting position (knees should bend no more than 90 degrees.) Hold for thirty seconds to three minutes; stand and rest for one minute, then repeat. Build up the time you spend “sitting.”


POP UP, A. Lie on your back, legs in the air, knees over your hipbones. For stability, hold onto the underside of a couch.

B. Contract your abdominals (pretend someone just socked you in the stomach). Then, curl your tailbone up, lifting pelvis off the floor. Don’t pull with your arms–that’s cheating! Hold for a count of two and then slowly lower to start. Do two sets of 20 reps.

Sports drinks for the active

Drinking fluids is necessary to prevent dehydration, especially before, during and after exercise. Water is best for replacing fluids when exercising an hour or less. Sports drinks containing 8% carbohydrates stimulate fluid absorption, replace sodium lost in sweat and provide energy.

waterYou’ve seen the ads on TV with hard-playing, sweat-drenched athletes chugging down a sports drink. Heavily promoted by famous–and not so famous–sports figures, the ads imply endless energy and powerful performance for even the average athlete. How do these drinks rate nutritionally? And, how well do they really deliver on performance and energy?

Our Body of Water

About 60 percent of our body weight is water. Fluid flows through miles of arteries, bathing cells with nutrients and carrying away waste products. Fluid, essential to so many body functions, is within and around body cells. Fluid helps cells absorb minerals, vitamins, amino acids, and glucose. It also gets rid of excess heat and helps to cool the body by producing sweat. Too little fluid means your body can’t perform these functions effectively and limits your ability to perform at your maximum potential.

Fluid Math for the Average Person

Anyone engaged in physical activity needs to make sure lost fluids are replaced. Even the nonathletic have fluid needs. The body of a sedentary male weighing about 150 pounds holds about 45 quarts of fluid. in a temperate climate, he will lose about 3 quarts of fluid per day. Take him to the desert, and he’ll lose 1 0 quarts or more! If he drinks the recommended 8 cups (2 quarts) of fluid per day, that will just about meet his needs in the temperate zone. (The other quart is supplied by food, especially fruits and vegetables.) But when he travels to the desert, he’ll need to pack a water bottle–a large one.

A sedentary 120-pound woman has about 36 quarts of fluid and loses about 2.5 quarts per day in a temperate climate. In the desert, her daily loss goes up to 8 quarts plus. If we give our average man and woman some physical activity to do, their fluid loss will increase by about a quart per hour, depending, of course, on body size and how much they sweat. If they add special equipment for an activity such as hockey or football, fluid loss will be even greater. Athletes can easily sweat off 5 to 8 pounds in hot weather. The weight loss is water, not fat !

Dehydration is defined by medical professionals as fluid loss of more than 1 percent of body weight. For our average man, that’s a fluid loss of 1.5 pounds (3 cups). A loss of 2 percent of his body weight (3 pounds or 6 cups) will result in a 20 percent drop in physical performance. He will be at risk for heat exhaustion if he loses 4 percent of his body water (6 pounds or 12 cups). You can prevent dehydration by drinking fluids before, during, and after physical activity.

  • Two hours before physical activity: Drink 2-3 cups.
  • Five to 15 minutes before: Drink 1-2 cups.
  • During physical activity: Drink 1/2 to 1 cup every 15 to 20 minutes.
  • After: Drink 2 cups for every pound of weight loss.

Thirst can be an unreliable guide for fluid replacement. You may already be dehydrated by the time you feel thirsty. Just to be safe, drink a little more once you’ve quenched your thirst.

What to Drink

Water is the ideal fluid replacement, especially for exercise lasting less than one hour. Drinking water is the easiest and least expensive way to replenish fluids. During longer physical activity, sports drinks can aid performance. Drinks containing up to 8 percent carbohydrates are absorbed at the same rate as water. Recent studies reported that carbohydrates, such as glucose, glucose polymer, and sucrose, actually stimulated fluid absorption. The carbohydrates also provide an energy boost for high-intensity workouts. Endurance athletes depend on sports drinks to replenish energy stores as well as replace fluid loss.

carbohydratesSports drinks also replace the sodium lost in sweat. Although only a small amount is required, the sodium in sports drinks enhances fluid absorption by the body. Research has shown that athletes drinking a beverage containing sodium drink more fluids. Water doesn’t seem to have the same effect.

What to Look for in a Sports Drink

* Glucose, glucose polymer, or sucrose is the main ingredient.
* Contains 5 percent to 8 percent carbohydrates (12 to 20 grams carbohydrates in 8 ounces).
* Sodium content is 50 to 110 milligrams per 8 ounces.
* Fruit juice and carbonated sodas are too rich in carbohydrates and can cause stomach cramps and nausea.

CAUTION. Certain sports drinks contain fructose as the main carbohydrate source. This sugar may
cause cramping and bloating during exercise.

  • If you want to use fruit juice, dilute one cup of juice with one cup water.
  • Avoid caffeine-containing beverages such as tea, coffee, and cola. Caffeine will dehydrate your body even more.

Choose the drink that works best for you during your high-performance workouts.

Sports Drinks Comparison chart

Beverage    Carbohydrates   Sodium   Carbohydrate Source
Allsport        20 grams     55 mg   High-fructose corn syrup
Gatorade        14 grams    110 mg   Sucrose, glucose, fructose
Powerade        19 grams     55 mg   High-fructose corn syrup
Exceed          16 grams     50 mg   Glucose polymer, fructose
Per 8-ounce serving