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Choose to be healthy
Dr. Anna Rangini Chellappa
Asst Professor, Home Science, Queen Mary'sCollege
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What is health?
Health is a state of completephysical, mental and social wellbeing and not merely the absence ofdisease and infirmity.
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Factors influencing health
Food
Water
ExerciseSleep
and rest
Stress
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To eat or not to eat ??
.yield not to temptation
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Weighty issues that weigh us
down!!!
The famous starting problem!!!
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To frown or to smile ??
From Pieces
to
peace
peace
-laughter is the best medicine
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Step- 1 Stepping towards health
Step-1
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Food and health
We are all eating
But are we eating right?
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Food Pyramid
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Why all the five food groups?
Body
building
Energy
giving
Protective
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The cereal and millets group
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Food pyramid cereals and millets
Food group Foods included Principle nutrients
Cereals and
millets
11exchanges
( each is 30 g)
3+4+4
Rice, wheat, ragi,
jowar, rawa, rice
flakes,
vermicelli, bread
100 g of cereals provide
Carbohydrate -80%
Energy-340 Kcal.
Protein 6-12%
Fat 1-2%
(Starch, incomplete proteins
Whole grains contain
thiamine, ragi a good source
of calcium, rice flaks are agood source of iron )
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Cereal exchange
100 kcal, 1.5-3.5 g of protein,Idli ( big)-1
Dosa-1 ( medium)
Chapathi-1
Upuma cup
Veg noodles -1 cup
Paniyaram- I piece
Sandwich- one triangle
Idiyappam -1
Vermicelli payasam 2 tbsp
Kesari 11/2 tbsp pongal cup
poori 1 medium
Plain cake -30 g
Pulao , curd rice,
Plain rice -3/4 cup
Bissibella bath cup
Tamarind rice cup
11exchanges
( each is 30 g)
3+4+4
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Why to say NO to processed
foods
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Dangers of processed foods
Breakfast bars, breakfast cereals, noodles, pasta Bran with all the fibre and B- vitamins is
removed,
The germ with fat , protein is removed.
The denuded white flour is used to makes cakes, pastries, noodles, pasta, and so on.- Starchendosperm.
The milling proves uses high temperature andthe grain is damaged by oxidation to get a grayappearance
. Still thinking of eating processedfoods?
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The dangers of processed foods
contd.
Most processed foods have highglycaemic content, sugar , salt orpreservatives.
Most of them have MSG Beware of the MSG disguise
The guise of names like hydrolysedvegetable or plant protein, autolysedyeast, yeast extract, soy proteinisolate, natural flavour ,artificialflavours autolysed plant protein.
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The fruit and vegetable group
I t f f it d
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Importance of fruits and
vegetablesFood group Foods included Principle nutrients
Fruits andvegetables
( 4 exchanges , 100
g each) 1+2+1
Yellow and orange
fruits and
vegetables and
greens
Vitamin C group
Other fruits andvegetables
All leafy
vegetables,
cabbage, carrots,
orange, mango,
papaya
Amla, lemon,
guava, orange,
tomato, drumstick
leaves , cabbage
Brinjal,Beans,
ladies finger,
cucumber, apples,
sapota, banana
Good source of vitamin -A. Leafy
vegetables are a good source of
calcium ,iron fibre and folic acid
Rich in vitamin-C
Potato has thiamine, vitamin C
besides starch
All other fruits and vegetablescontribute to small amounts of
vitamins and minerals, antioxidants
and fibre
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Fruit and vegetable exchange
Approximate calorific value of 100 gof
roots and tubers 80 Kcal
green leafy vegetables-45 kcal all other vegetables- 30 kcal
Fruits 40 kcal
100 kcal exchange list for fruits( apple -1 medium, banana -1 small, pineapple 2slices. orange-2 medium, fruit salad cup, guava
1 big
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What's the fuss about fruits andvegetables ?
Fiber
Antioxidants and
Phytonutrients
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Fruit and vegetable Benefits
Fibre
The non digestible component of plant cell wall thatcannot be digested by the enzymes of the humandigestive tract. All fibres are divided into twocategories
Soluble fibres- pectin, gum , hemicelluloses
insoluble fibers-n cellulose, lignin, and osmehemicelluloses-
Examples
fruits, oats,barley, legumes- more soluble fibres
vegetables-, wheat, whole grains- insoluble fibres
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Contribution of dietary fibre-Gives no nutrients, but bulk to
stimulate peristaltic movements and
prevents degenerative diseases
and lot more..
Fiber benefits disease
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Fiber benefits disease
prevention
Constipation, diverticulosis,
irritable bowel syndrome,
varicose veins piles( insoluble
fibre-whole wheat flour, bran,
wholegram, vegetables,, straw
berries
Increases water holding capacity,
Increases stool weight
Enhances gastric motility
Cancer of large intestine( insoluble
fibre-whole wheat flour, bran, whole
gram, vegetables,, straw berries)
Increases binding of intestinal bile
acids
food residue remains less time in
colon for carcinogens to beabsorbed.
Increases frequency of defecation,
bulk and water of faeces dilutes
carcinogens to non toxic levels
Fib b fit
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Fiber benefits
Disease prevention!!
Coronary heart
disease, gall stones-
soluble fibres-oats,
legumes, guar gum,
barley, apple guavas,
citrus fruits, carrots
straw berries) fruitsand vegetables
Clearance of LDL cholesterol,.
Slows gastric emptying and binds
bile acids,
Reduces serum fibrinogen and
reduces blood clot formation,
Reduces fatty acid absorption.
Lowers blood pressure bythrough increased absorption of
calcium and magnesium.
Fibres binds fecal bile acids and
increases excretion of bile acidderived cholesterol.
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Fiber benefits- disease
prevention
Diabetes mellitus- soluble
fibre- oats, legumes, guar gum,
barley, apple guavas, citrus
fruits, carrots straw berries)
fruits and vegetables
Rate of glucose absorption is
decreased, , reduces the
requirement of insuln,
increases the peripheral
insulin sensitivity, alters guthormones to enhance glucose
metabolism in liver,
Obesity- legume seed covering -
soluble fibres-oats, legumes,
guar gum, barley, apple guavas,
citrus fruits, carrots straw
berries) fruits and vegetables
Gastric emptying is delayed and
feeling of satiety is increased,
diets high in fibre have low
calories
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Benefits of fruits and
vegetables
2. Phyto nutrients- a rainbow of health
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Phytonutrients - What are they?
They are biologically activesubstances that give fruits and
vegetables their colour , flavour smell
They exhibit their activity asantioxidants, detoxifying agents or by
physiochemical means as in dietary
fibre
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Phytochemicals present in plant foods
Colour pigment and sourceSources
Benefits
Red - tomatoes, watermelon,
grapes containlycopene
.
About one in six men
develop prostrate cancer.
Lycopene in tomato has
been found to fight
against it.
red /
purple
.
blue berries, red
cabbage, brinjal - contain
flavinoids , anthocyanidin
They have 50 times the
antioxidant property of
vitamin-c . Theystrengthen and repair
connective tissues and
arteries.
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Phytochemicals present in plant foods
Colour ,phytochemical and
source Sources
Benefits
Red
/purple
Reseveratrol
found in red
grape and
purple grapesis a phenolic
compound
Inhibits the development
and progression of
cancer.
Decreases thestickiness pf platelets
and prevent blood clots.
Raises HDL cholesterol.
Strawberries containpowerful flavinoids -anti
inflammatory ,
carcinogenic and anti
tumor properties
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Phytochemicals present in plant foods
Colour pigment and
sourceSources
Benefits
Orange Orange
coloured fruits
and vegetables
like carrotsmangoes ,
pumpkin, yam
-high
carotenoids.
Prevents cancer and heart disease.
Prevents cholesterol form oxidising,
Prevents platelet formation.
one carrot every may may helpprotecting from cancer,
orange /
yellow
Oranges,
lime,papaya,pineapple are
rich in vitamin-
C
Fights the free radical damage.
Citrus bioflavinoids .- Strengthensblood vessels, maintains collagen
that forms tendons, cartilage and
ligaments. Treats bruises varicose
veins, haemorrhoids
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Phytochemicals present in plant foods
Colour pigment and
sourceSources
Benefits
Yellow /
green
spinach, peas
all green leafy
vegetables are
rich in lutein
Prevent risk of lung and breast
cancer
Green
.
Broccoli.
cabbage,
sprouts,
cruciferous
vegetables
the best anti-
cancer ancer
agents
They are cruciferous and crucify
cancer causing agents cabbage in
particular is very good and protects
cancer of the breast, prostrate and
colon
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Phytochemicals present in plant foods
Colour pigment and
sourceSources
Benefits
Yellow Curcumin in
turmeric.
significant antioxidant activity and
anti-inflammatory Helps treats
sprains, inflamed joints . Lowers
cholesterol level and prevents bloodclots.
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Anti oxidants
They are substances that have an ability toneutralise free radicals.
Antioxidants are to free radicals what water is to
raging forest burning with fire
Foods rich in antioxidantsHot chocolate
drinks without
sugar and milk
kidney beans
soy
Citrus fruits, blue berries, black berries,
straw berries, red beans, cherries,
cauliflower, tomatoes, water melon,
carrots sweet potato, oranges ,lemons,
limes, grape, spinach, onions , garlic,and green tea
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Beneficial effects of antioxidants
Anti oxidant Beneficial effect
B-caroteneall dark green
vegetables, yellow orange fruits
and vegetables, papaya, muskmelon, mango, pumpkin, carrots,
greens
Reduce risk of lung and
stomach cancer , CVD,throat
cnacers
Vitamin-C, amla, lime, orange,
sprouts all citrus fruits, guava
Reduce cancers of upper GI
tract, cervix, CVD
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Beneficial effects of antioxidants
Anti oxidant Beneficial effect
Vitamin-E-Vegetable oil seeds
nuts , whole grains.
Reduce risk of oral and
pharyngeal cancers , CVD
Selenium-meat, sea foods and
cereals
Esophageal cancers , stomach
cancers
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The pulse and legume group
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Food pyramid group 3
PULSES
Food group Foods included Principle nutrients
Pulses,
nuts and oilseeds
(4 exchanges
30 g each =
1+1+1)
All dhal, whole
grams, nuts likepeanut ,Almond
, walnut
Oil seeds-
sesame,
soyabean ,
sprouts
Protein, iron and
thiamineFat, protein, iron,
thiamine, riboflavin
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Pulse exchange
100 kcal, 3.5 g of protein,Sambhar -11/2 cups
Thick dhal cup
channa masala-
cup
dry peas sundal cup
roasted bengal gram
chutney ( no coconut)
cup
sprouted moong dhal1 cup
Masal vadai- 2 small
adai-1
pesarattu -3/4
Vadai-1 medium
bajji-2 smallbonda -1
( 3-4 exchanges
1+1+1+1)
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Phytochemicals present legumes and pulses
Phytochemical Sources Benefits
Saponins kidney beans ,
lentils and chick
peas and
soyabeans
prevent cancer cells
form multiplying
isoflavones . Soya beans It blocks tumour
growth and
prevents the growth
of new blood cellsthat feed the
tumour.
Effective against
prostrate and breast
cancer.
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The milk and meat group
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Food pyramid Group 4
Milk and meat products
Food group Foods included Principle nutrients
Milk
3
Exchnges1+1+1 150
ml milk
Low fat
milk
Whole milk,
cheese, curd, ice
cream
Good Source-Calcium , riboflavin.
protein, phosphorus, thiamine,
vitamin-D.
Whole milk has fatremove cream
from milk
Do not substitute calcium tablets as
it does not contain protein andriboflavin
Avoid condensed milk as it contains
high amounts of sugar
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Milk exchanges
2-3 exchanges permitted100 kcal, 4.5 g protein
Milk ( low fat) 1cup 150 ml
curd 150 ml /1 cup
cheese 30g
paneer 40g
buttermilk 250 ml
milk shake 75 ml
Food pyramid Group 4
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Food pyramid Group 4
meat, fish , egg
Food group Foods included Principle nutrients
Meat, poultry,
fish and eggs
(I exchange50g)of either
fish, chicken ,
mutton
Meat, poultry,
fish and eggs
Protein , iron, zinc,
Liver excellent source ofvitamin A and iron
Egg has protein, iron
thiamine, phosphorus,
riboflavin, yolk has vitaminA and fat
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The oil and sugar group
Sugar- use in moderation
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Fats, oils and sugar groupFood group Foods included Principle nutrients
Fats and oils
Sugar and
jaggery
(sugar 5g x 5
0il 5g x 5)
All oils, fats like ghee,
butter, vanaspathi
Sugar and jaggery
Oils give 9 Kcal/gram
Supply essential fatty acids,
and PUFA
Ghee, butter vanaspathi
contain saturated fatty
acids,
Good sources of VitaminA
and D
Sugar and jaggery- 4 Kcal/gram.
Jaggery - good source of
iron
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Fats and oil caution
Fats add delicious taste and mouth feel
but are dangerously priced. There are fats that kill fast - trans fats or
hydrogenated fats Fats that kill in moderation ( Saturated
and poly unsaturated fats) Fats that heal ( omega three fats and
monounsaturated fats). Requirement- 30% of total calories. ( 70-
80g /day). MUFA 12-14 percent and PUFA6-8 percent , saturated fats < 10% of totalcalories
f f
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Trans fats- the killer fats!!
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Trans fats killer fats
Trans fats ( hydrogenated and partiallyhydrogenated fats).
Raise LDL cholesterol and lower -heart disease
and cancer.
Trasn fats or hydrogenated fats are present inmargarine, pastries, rolls, breakfast cereals,
breakfast bars, crackers, processed and packaged
foods., cookies, cakes and pies
KFC, pizzas, burgers, french fries are high in transfats
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Requirement -not more than 7-10% of totalscalories should be from saturated fats.
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Dangers of saturated fats
High intake of saturated fats Atheroma formation
Increases LDL cholesterol
Decreases HDL
Increases plasma triglycerides
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Benefits of PUFA
PUFA esterification of cholesterol
Synthesis of VLDL precursors
Production of LDL and triglycerides
Thrombosis
Accumulation of cholesterol in blood
vessels
clearance of LDL
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6 PUFA
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n-6 PUFA
Lowers total cholesterol and LDL
cholesterol
Lowers HDL cholesterol also
Examples- safflower, sunflower ,
sesame oil.
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n-3 fatty acids
total cholesterol and LDL cholesterol
Does not lower HDL cholesterol
Omega -3 fatty acids are found in fish.Protects the brain by reversing signs ofaging , memory loss and impairedlearning.
It has anticancer and anti-inflammatoryproperties.
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Foods rich in n-3 fatty acids
fish , walnuts green leafyvegetables, soybean , egg
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Monounsaturated fats
Sources-Olives, olive oil, almonds, walnuts,
hazelnuts,
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Wonders of walnut
Walnuts contain alpha linolenic acid . Used for synthesis of EPA and DHA.
prevents platelets from aggregating which
reduced blood clots Reduces pain and inflammation
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Tips on oil usage
Recommended combination of oils for optimalhealth benefits
GNO: MO = 3:1
GNO: SOB =2:1
POL:SOB =1:1
SUN: PAL: MO =2:1:1
SAF:PAL =1:2
SUN: POL =1:1
SAF:GNO( RBO) =1:3
SUN:GNO( RBO) =1:3
SES:GNO =1:3
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Sugar requirements
Sugar permitted only in moderation
20 g 25 g of sugar
4-5 tsp
Is it sweet after all?!!!
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The bitter/ sweet truth
It damages hypothalamus which controlsthe appetite. It causes pancreas to produce more
insulin a signal that tells the body to
store more fat Impairs the immune system which
protects against viruses Eating 100g of simple carbohydrates
like biscuits, cakes reduces the ability ofwhite blood cells to engulf and destroymicro organisms by 50%
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Sugar feeds cancer cells
Sugar increases risk of behavioral
disordershyperactivity Sugar elevates the risk of type 2
diabetes and increase cholesterol
and triglycerides. Sugar accelerates ageing process
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Sweeteners
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- saying No to aspartame
Aspartame is made of aspartic cid,phenylalanine and methanol .
. Methanol is converted to formaldehyde
and formic acid high amts can causeblindness and neurological damage,
It over stimulates nervous system, givesrise to brain tumours and abnormalities.
Aspartame is usually found in diet fooditems and beverages, low fat yoghurt, sugarless sweets and chewing gums
Sucralose exposed !!!
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Sucralose exposed !!!
Sugar is turned into chlorocarbon.
Shrinks thymus glands , enlarges liver
and kidneys, decreases RBCs, abortions,
diarrhoea, bloating, abdominal pain,headache, breathless, palpitations,
dizziness, joint pain
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The safe sweetener
Stevia SEENI TULSI , SWEETLEAF
,
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How you eat matters lot !!!
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Eat The Right Way
Chew each bite 15-20 times Do not rush through meals as this suppresses
flow of HCL.
Don't drink cold water or cool drinks along withfood as it dampens the HC and digestive
juices. Eat breakfast like a king, lunch like a prince
and dinner like a pauper.
Eat in moderation.
Dont complain and criticize fight and arguewhile eating
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Family Meal Time
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Breakfast
Idli -3
Tomato onion chutney 1/2 cup
Egg boiled -1Banana -1 small
Coffee with sugar and milk- I
cup
Midmorning-1 cup tea, milk and sugar
Lunch
Rice 2- cups
Ladies finger sambhar 1 cup
Greens poriyal -1/2 cupSalad- sprouts, carrot,
cucumber, onion, beetroot-1/2
cup
Curds 1 cup
Orange/papaya/seasonal fruit-
100g
TeaTime
tea/coffeeicup
Sundal I cup
Dinner
tomato soup/ vegetable oats
soup- I cup
chapathi -2 and 1 cup rice
Cauliflower/ brinjal curry 1 cupVegetable salad- tomato,
capsicum,
Dates/ almonds or walnut 5
each
The diet provides approx2200 Kcal and 50 grams of
protein, , 65 g of fat,
carbohydrate 280 g
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Step- 1 Stepping towards health
Step-2 Drink water
Wonders of water
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Wonders of water
How much and when to drink
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water
Drink at least 2 litres /day- 8 glasses Drink only 250- 400 ml of water at a time
Drink water 15-30 minutes before meals or
two hours after meals.
Drink only 4-8 ounces of room temp water
at meals
Dont drink much water after 7 pm as it
may interfere with sleep/ Dont wait until thirsty to drink water
Bottled water bitter or better
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Bottled water, bitter or better
Plastic bottles- poisonous containerPVC -carcinogen. PVC leaches vinyl chloridedisrupts
hormonal balance- fertility problemsdamaging cells organs and tissues.
Bisphenol- it can cause abnormalchromosomal loss or gain. Studies showthat these chemical leach into the waterfrom the plastic bottle
PET polyethylene terephthalate is saferbut also release phthalates when storedfor too long.
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Your response to bottled water ?
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Safe drinking water option?
Water Purified Through ReverseOsmosis
Filters water through extremely finemembrane very slowly.
Removes virtually everything chlorine, fluorine, virus, bacteria, parasites,chemicals heavy metals like lead and
mercury. . Disadvantage- they make the water
acidic.
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Step- 1 Stepping towards health
Step-3
Exercise
Exercise towards health
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Exercise towards health
promotes weight loss and decreasesappetite
increases perspiration- body gets rid ofwaste products
lowers risk for diabetes. It controls bloodsugar -Increases bodies ability to useinsulin, burns fat lowers insulinrequirement
improves the immune system andimproves lymphatic flow and helpsremove cellular waste
B fi f i
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Benefits of exercise
Sows aging process Improves digestion. Gives a restful sleep, Reduces depression. Exercise alleviates pain. It
releases endorphins
Exercise lowers stress-Itenhances neuro transmitter andlowers cortisol levels
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Tips to burn those excess
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Tips to burn those excess
caloriesActivity Calories burned/ hour
Sleeping 55
Eating 85
Standing 100
Moderate house work 160
Gardening 250
Walking 3 mph 280
Tennis 350
Moderate aerobics 450
Fast walking 600Running fast 700
Moderate cycling 650
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Guess??
How many pounds were lost after peoplewalked their dog for 20 minutes a days fivetimes a week for one year?
options
4, 9, 14, 22 pounds
Fitness freaks !!
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Fitness freaks !!
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Step- 1 Stepping towards health
Step-4
SLEEP& REST
Sl i t d h lth
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Sleeping towards health
Regulates the release of importanthormones
Slows ageing process
Boosts the immune system, Restores, repairs, and rejuvenates
your body.
Improves brain function Reduces cortisol levels
What happens when you do not
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What happens when you do not
sleep
clumsy- slows reaction time, attentionspan, impairs memory, decisionmaking and coordination
Reduces work productivity
Endanger lives of others
invite diseases- hypertension.
diabetes, cardiovasculardiseases.ulcer, heart burn ,depression,
What's robbing you of your sleep
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What s robbing you of your sleep
Stress and anxiety Physically painful conditions
Caffeine coffee, chocolates, soft drinks -caffeine increases stress hormone- cortisol
and adrenaline Cigarettes and alcohol
Medications- decongestants, appetitesuppressants
Asthma medications, thyroid, pain relievers,antidepressants and pain relievers
What's robbing you of your
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g y y
sleep
Eating too much sugar and highlyprocessed foods , ice cream , cake ,popcorn deserts
Low carbohydrate diets- create lowblood sugar causing to wake in themiddle of the night
Exercise within 3 hrs before going to
sleep, raises level of stress hormones uncomfortable mattress or pillow
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Step- 1 Stepping towards health
Step-5
Say NO T
ToStress
Coping with stress- step towards
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health
Develop the attitude of gratitude Enjoy the present moment
Power of laughter and joy.
Power of forgiveness
Think on good and positive things.
learn the art of saying no
Dont take more than you can handle
Breathe deeply Plan your activities
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Choose to eat lightly, breathedeeply, live moderately, cultivatecheerfulness, and maintain an
interest in life.
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DONT WAIT FOR TOMORROW
TODAY
W h t b h lth
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We choose to be healthy
..What about you?
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May flowers bloom your pathway
May peace and joy combine
To make you always happy
May all Gods blessing be thine
Thank you