Follow 10 Tips for healthy eating and physical activity

• Start your day with breakfast.
Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!

• Get Moving!
It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

• Snack smart.
Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.

• Work up a sweat.
Vigorous work-outs - when you're breathing hard and sweating - help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

• Balance your food choices - don't eat too much of any one thing.
You don't have to give up foods like hamburgers, french fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you get all these nutrients.

• Get fit with friends or family.
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

• Eat more grains, fruits and vegetables.
These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group.
Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.

• Join in physical activities at school.
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structures activities are a sure way to feel good, look good and stay physically fit.
• Foods aren't good or bad.
A healthy eating style is like a puzzle with many parts. Each part -- or food -- is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, you don't need a third.

• Make healthy eating and physical activities fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once.

Choosing nutritious drinks

A short walk down the supermarket aisle shows how popular sugary drinks are, and there's no point denying that many children like them. But there is a point in limiting their intake and encouraging and offering healthier alternatives.

Encouraging healthy drinks – water and milk

Drinking water is the best way to quench thirst without providing additional sugar and kilojoules. Children should be encouraged to drink plenty of water each day. To make this easier, keep chilled water in the fridge and provide a jug of water with a slice of lemon or lime in it with dinner.

Reduced-fat milk (except for children under age 2) is a good source of protein as well as nutrients such as calcium and vitamin B12, important for strong teeth and bones. Reduced-fat milk contains the same level of nutrients as whole milk, but less saturated fat. Plain reduced fat milk is preferable, but flavored reduced fat milks are also acceptable. Milk drinks with fruit added, such as smoothies, are a good healthy option.
Reducing sugary drinks

Cordial, fruit juices, flavored mineral waters, sports drinks and soft drinks are usually high in some form of sugar. They contain few nutrients and may lead to tooth decay, excess energy (kilojoules) intake and weight gain. Even fruit juice, which has some nutritional value, still contains sugar and should be limited to small amounts.

Tips for parents

• Only buy soft drinks and other sugary drinks occasionally
• Dilute cordial drinks more than usual
• Use small glasses for sugary drinks
• Carry a bottle of water with you at all times for when children become thirsty
• Offer fruit, not fruit juice.

Things to consider while Eating at Restaurants

1. Avoid buffets

• All-you-can-eat buffets lead to overeating.

2. Stick to the light menu/Make careful menu selections
• Many restaurants indicate healthy choices on their menus, and most sit-down places will modify menu items at your request.
• If you don't know what's in a dish or don't know the serving size, ask.
• Main courses which have been baked, broiled, roasted, poached or steamed will be healthier than anything fried.
• Salads with plenty of fresh fruits and vegetables and light dressings will be better than salads with croutons, cheeses, meats and heavy dressings.

3. Don't be afraid to special order
• Ask for your vegetables and main dishes to be served without the sauces.
• Ask if things are fried or cooked in oil or butter – if they are, see if you can order them baked, roasted, or steamed with less added fat.
• Instead of French fries, request a double order of a vegetable or a side salad. If you can't get a substitute, just ask that the high-fat food be left off your plate.
• Order a fruit cup for an appetizer or the breakfast melon for dessert. Instead of a dinner entree, combine a salad with a low-fat appetizer.
• Many restaurants are happy to accommodate your requests.

4. Watch portion size
• At a typical restaurant, a single serving provides enough calories for at least two meals.
• If it is possible, order a smaller portion (often called ‘half sizes').
• If you can't order smaller portions, it is a good rule of thumb to leave at least one-third to one-half of the meal on your plate.
• Or, separate your meal before you start eating (you can even ask for a to-go container right away).

5. Share
• Sharing entrees, appetizers and desserts with dining partners is a great idea. It allows you to sample something that you really want to have while also helping you avoids the temptation to overindulge.
• If you are sharing with a friend or your partner, your portion size is automatically reduced and there is less available to eat.
• It is still important to make good menu choices, but sharing might make dessert (or something else indulgent) more of an option.

6. Order sauce and dressing on the side
• If you ask for sauces and dressings on the side, you can control the amount that you eat.
• Often you can use less than is normally used and still enjoy the same taste.

7. Remember the big picture
• Think of eating out in the context of your whole diet. If it is a special occasion or a fun social event and you know you want to order your favorite meal at a nice restaurant, cut back on your earlier meals that day.
• Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience without sacrificing good nutrition or diet control.

Right Dietary guidelines for all

Enjoy a wide variety of nutritious foods every day:

• Eat plenty of vegetables and legumes.
• Eat plenty of fruit.
• Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain.
• Include milks, yoghurts, cheeses and/or alternatives such as soy-based products. Reduced fat varieties should be chosen whenever possible (but low fat milk is not suitable for children under two years of age).
• Include lean meat, fish, poultry or alternatives.
• Drink plenty of water.

Make sure you:
• Limit saturated fats and moderate total fat intake.
• Choose foods low in salt.
• Eat only moderate amounts of sugars and foods and drinks containing added sugars.
• If you choose to drink alcohol, limit your intake.

Common Cold, Cold and Cough Medicines

Sneezing, sore throat, a stuffy nose, coughing - everyone knows the symptoms of the common cold. It is probably the most common illness. In the course of a year, people in the United States suffer 1 billion colds.

You can get a cold by touching your eyes or nose after you touch surfaces with cold germs on them. You can also inhale the germs. Symptoms usually begin 2 or 3 days after infection and last 2 to 14 days. Washing your hands and staying away from people with colds will help you avoid colds.

There is no cure for the common cold. For relief, try

* Getting plenty of rest
* Drinking fluids
* Gargling with warm salt water
* Using cough drops or throat sprays - but not cough medicine for children under four
* Taking over-the-counter pain or cold medicines

However, do not give aspirin to children. And do not give cough medicine to children under four.

Sneezing, sore throat, a stuffy nose, coughing -- everyone knows the symptoms of the common cold. It is probably the most common illness. In the course of a year, people in the United States suffer 1 billion colds.

What can you do for your cold or cough symptoms? Besides drinking plenty of fluids and getting plenty of rest, you may want to take medicines. There are lots of different cold and cough medicines, and they do different things.

* Nasal decongestants - unclog a stuffy nose
* Cough suppressants - quiet a cough
* Expectorants - loosen mucus so you can cough it up
* Antihistamines - stop runny noses and sneezing
* Pain relievers - ease fever, headaches, and minor aches and pains

Here are some other things to keep in mind about cold and cough medicines. Read labels, because many cold and cough medicines contain the same active ingredients. Taking too much of certain pain relievers can lead to serious injury. Do not give cough medicines to children under four, and don't give aspirin to children. Finally, antibiotics won’t help a cold.

Understanding the physical health benefits of exercise

Another great thing about exercise is that it can keep your body healthy. Kids who exercise often have a healthier body weight than kids who don’t exercise. Exercise makes your bones solid, improves your heart and lungs, and makes your muscles strong.

Exercise can also affect specific diseases that affect adolescents and teens. New research shows that teens who exercise regularly (about 60 minutes of brisk exercise each day) burn more calories and use blood sugar more efficiently than teens who don’t exercise. This could protect you from developing type 2 diabetes. Why should this concern you? Well, in recent years, a lot of health problems that doctors saw only in adults are now seen in young people. For example, 15 years ago type 2 diabetes was rare among adolescents, but now it accounts for almost 50 percent of new cases of diabetes in young people.

Here is something else to consider: children and adolescents who are overweight are more likely to become adults who are overweight. If you start good habits (like daily exercise) when you are young, you will be likely to continue them when you’re older.

New research shows that exercise during the teen years (beginning at age 12) can help protect girls from breast cancer when they are older. Also, regular physical activity can help prevent colon cancer later in your life.

Tips for a Healthy and long-lasting Marriage

• Learn to communicate effectively. Communication is perhaps the most important key to a strong, healthy relationship. Effective communication requires you to be an active listener—listening without judgment and focusing on what your partner is saying—as well as expressing your own feelings in a positive, truthful way.

• Make time for each other. Part of being able to communicate effectively is making time for meaningful conversations in a setting free of distractions. For example, turn off the television in the evening to make it possible to have a real conversation or order a pizza and catch up during a quiet night at home.

• Fight fair. Don’t expect to agree on everything. An important part of resolving conflicts is being respectful of your partner’s feelings, even when you are arguing. Let your partner know you value what he or she is saying, even if you don't agree. Try to avoid criticizing, ridiculing, dismissing or rejecting your partner or what he or she is saying. If you’re feeling frustrated and feel as if your anger is taking over, take a time out from the conversation and agree to resume it at a specific time later. Note--If you ever feel as if you may physically hurt your partner, walk away and seek help immediately.

• Make a commitment to your relationship. Make your relationship with your partner a priority in your life. A relationship is a work in progress. It needs attention and effort to grow. No matter how busy you are, make time to spend quality time together, even if you have to schedule out specific time slots on your calendars. Celebrate each other’s accomplishments together and support each other during harder times.

• Express appreciation. Saying thank you can go a long way toward making your partner feel special and appreciated. Even though you may feel that your partner knows you care, it doesn’t hurt to say thanks—even for every day things like cooking dinner, putting the kids to bed, or taking out the trash.

• Maintain a sense of humor. Laugh often with your mate and be willing to laugh at yourself. Maintaining a sense of humor can relieve stress and tension, and help you get through a difficult time together.

• Learn to compromise. Compromise is important in any relationship, but it’s especially important in a marriage. If you disagree on an issue, discuss the problem calmly, allow each person to explain his or her point of view, and look for ways to meet each other in the middle.

• Practice forgiveness. There may be times when your partner makes a mistake or says or does something hurtful—whether intentionally or unintentionally. While it’s okay to be angry, it’s also important to then let go of the anger and move on. If you constantly bring up past hurts, it’s difficult to have a mutually loving relationship.

• Keep romance alive. Relationships are often romantic in the beginning, but as time passes and couples become distracted by other things—work, children, bills, the house—they often take each other for granted. Make your partner feel special by doing something romantic, no matter how small. For example, make breakfast in bed for your partner, make a date for a special night out, take a walk on the beach, or have a picnic.

• Take time for yourself. It’s normal for couples to have different hobbies, interests and friends. While it’s important to spend quality time with each other, it’s equally important to spend time alone or with friends. For example, plan a girls’ or guys’ night out, take a kickboxing class or join a book club. By making time for yourselves, you’ll appreciate each other more.
Finally, if you are having difficulty with your marriage or relationship, seek help. There are many resources available to help you including, therapists, clergy members, marriage workshops, and support groups.

Physical activity: Muscle-strengthening activity and Aerobic

Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then try doing it more often.
What kinds of activity should I do?

To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.

• Aerobic (air–oh–bik) activities make you breathe harder and cause your heart to beat faster.

• Muscle-strengthening activities make your muscles stronger.Do moderate or vigorous aerobic activity for at least 10 minutes at a time.

If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activity includes things like walking fast, dancing, and raking leaves.

you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activity includes things like jogging, jumping rope, swimming laps, or riding a bike on hills.

Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can't say more than a few words without pausing for a breath.
Muscle-strengthening activities include push–ups, sit–ups, and lifting weights. Do muscle-strengthening activities at least 2 days a week.

Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it's hard for you to do more without help.

If you are overweight or obese, getting active can help you lower your risk of:
• Type 2 diabetes
• High blood pressure
• Heart disease
• Stroke
• Some types of cancer