Wellness isn't Simply the absence of sickness, and health care isn't simply an effort to cure disease. Wellness is a way of living that emphasizes such preventive measures as eating a health-ful diet, making regular exercise an enjoyable part of your life, and cultivating self-awareness. it means having the will to take charge of your own health.
Wellness does not mean "alternative" medicine (fad diets, herbal medications, or similar measures). Nor is it a substitute for medical care. Wellness does mean reducing your risk for chronic diseace, preventing and treating injuries, banishing environmental and safety hazards from your home and workplace, and eliminating unnecessary trips to the doctor-but making the best use of the health-care system when you need it.
The Information in the following pages will set you on the road to Wellness. All of it is taken from the Wellness Letter and is backed on the consensus of the researchers and clinicians at the school of public Health at the University of California at Berkeley, one of the nation's leading research and teaching institutions in this field. Their recommendations have emerged from reviews of thousands of scientific studies. Their intent is to supply guidelines that are clear, practical and up to date.
The Premise of wellness is that you can live a long, health, and active life. All you need is the desire to do so-and the right information on which to base your actions.
1. Buy Cheap: Highly nutritious foods rich in vitamins, minerals, and fiber are often low in cost. Among these foods are potatoes, Bananas, Carrots, Rice, Whole-Wheat Flour, and Dried beans-the sort of high-fiber, low-fat foods that nutritionists now recommend. Such unprocessed foods also trend to come with minimal packaging-an environment plus.
2. Clean up your Recipes: Sticking to a healthy diet is a matter of creative cooking. Many Standard recipes call for more sugar, salt, or fat than is necessary:
Try Using half the amount of sugar called for.
Substitute skim milk (Evaporated skim milk is as thick as cream), low-fat or nonfat yogurt, or low-fat cottage cheese (Pureed in a blender with a little lemon juice) for whole milk, cream , or sour cream.
1. Use two egg whites instead of a whole egg.
2. Use herbs and lemon or lime juice for seasoning vegetables in place of butter.
3. Use nonstick pans
4. Marinate meat, poultry, and fish in herb-flavored vinegar, wine, lemon juice, well-seasoned broth, or low-sodium soy sauce instead of oil-based marinades.
3. Steer clear of fad diets: Quick weight-loss plans don't work. The weight you lose at the start is almost in inevitably water, non fat.
Moreover, most of these diets don't offer realistic lifetime eating plans. Permanent changes in eating habits and regular aerobic exercise are the keys to weight loss. Pass up any diet plan that:
1. Guarantees you"ll lose a certain number of pounds a week-especially more than two pounds.
2. Emphasizes a particular food above all others.
3. Recommends vitamin or mineral supplements to compensate for nutrients missing in the diet (be especially wary if supplements are sold along with the diet plan).
4. Omits one foods group or major nutrient, such as carbohydrates.
5. Uses fanciful theories to explain how a combination of certain foods can improve your health and lead to weight loss.
6. Recommends a total daily intake of less than , calories, unless you're under medical supervision.
4. Beware of unhealthy "Health" Foods: Many unhealthy foods have a healthy ring to them, but are actually loaded with fat, cholesterol, and/or calories. For example, although all muffins made with bran contain some fiber, they may not be good fiber, they may not be good fiber sources. most bakery or deli muffins have far more hydrogenated oil,sugar, and eggs than they do oat or wheat bran. If the muffin weight heavily in your hand and has a sticky surface, it is likely to have as many calories and as much fat as any cupcake or dough-nut. This is also true of carrot cakes and banana breads. While carrots and bananas are healthful foods, the baked goods that bear thier names are almost inevitably dense and moist, usually signs of a high fat content.
5. Spare yourself the expense of vitamin and mineral supplements: People rarely nutritional supplements; most people can easily get all the vitamins and minerals they need from a well-rounded diet. If the American diet were seriously deficient in nutrients, deficiency diseases such as beriberi and scurvy would be rampant. Besides, vitamins and mineral supplements cannot replace food or turn a junk-food diet into a healthy one. In fact, supplementation can be dangerous: megadoses of certain vitamins and minerals are potentially toxic. Certain categories of people, however, are more likely to suffer from vitamin deficiencies. You should seek nutritional advice if you smoke, are pregnant, are 65 or over, take aspirin frequently, or have more than two alcoholic drinks a day.
6.Be a semi-vegetarian: A semi-vegetarian is someone who supplements a steady diet of vegetables, grains, legumes, fruits, and dairy products with occasional moderate serving of beef, poultry, and fish. The potential health benefits of a semi-vegetarian diet are many: a lowered risk for the health disease, cancer, and diabetes, lower blood cholesterol and blood pressure levels, the maintenance of a proper weight, and fewer digestive complaints such as constipation. Most low-fat, "health-healthy" meal plans are essentially semi-vegetarian diets, as are many ethnic cuisines.
7. Check food labels for hidden sources of sodium: When most people think about cutting back on sodium they think about cutting back on salt, but salt and sodium are not interchangeable terms. Sodium, in various guises, is routinely added to packaged foods. If you're trying to reduce the amount of sodium in your diet, be on the lookout for the following when reading labels: baking powder, baking soda, soy sauce, brine, garlic salt, onion salt, kelp, monosodium glutamate (MSG), sea salt, sodium chloride (table salt), sodium citrate, sodium nitrate, sodium phosphate, and sodium saccharin.
8. Take Steps to Prevent Food Poisoning: Each year, an estimated 33 to 55 Millions Americans get sick from foodborne bacteria, yeasts, molds, or viruses. The following steps will helps keep your kitchen safe:
Wash your hands before preparing foods and after preparing raw meating or poultry; also wash your utensils, cutting board, and counter thoroughly with soap and hot water, especially after preparing rar meat or poultry.
1. Use a fresh kitchen towel every time you cock.
2. Keep pets away from food preparation areas.
3. Marinate meats and poultry only in the refrigerator.
4. Don't put cooked meat or poultry back into an uncooked marinade or serve the used marinade as a sause unless you keat it to a rooling boil for several minutes.
5. Holds foods at room temperature for no longer than hour before or after cooking. Given the right conditions, the bacterial content in some foods can double in 20 minutes.
6. Store starchy stuffing separetely from the poultry in which it was cooked
9. Enrich Your Diet with Beta Carotene: Beta carotene is the nutrients in fruits and vegetables that your body converts to vitamin A. Research suggests that beta carotene plays a role in preventing cancer. Rich sources include orange, Yellow, and dark green fruits and vegetables such as carrots, sweet potatoes, mango's, cantaloupe, kale, watercress, and dandelion greens. Nutritionists recommend that your consume five to six milligrams of beta carotene a day; this requirement is easily met by eating a single carrot or half a cantaloupe.
10. Dress Your Salad Right: Most commercial salad dressings, whether creamy or oily, get 90 percent of thier calories from fat-usually soybean oil. Some dressing also contain eggs, cream, and cheese. By making your own dressings at home, you can avoid much of the fat in commercial dressings:
1. A creamy dressing can be made by mixing one and half cups of plain nonfat yogurt, three tableponns minced onoin, three tablespoons chopped fresh dill, one minced garlic clove, one tea-spoon dried oregano or basil, and pepper to taste.
2. To cut fat and calories, use less oil and move vinegar when mixing a vinaigrette (the traditional ratio is three parts sesame oil, and mild balsamic or rice vinegar, for a more palatable low-oil dressing.
Add Garlic, Dijon mustard, and herbs to vary the flavor.
11. Choose Foods Rich in Vitamin C: An adequate intake of vitamin C may help protect against cancer and possibly other diseases.
The best way to get vitamin C is to eat fruits (or their juices) and vegetables such as asparagus, blackberries, broccoli, cantaloupe, cauliflower, cabbage, grapefruit, kale, kiwifruit, kohlrabi, mangoes, mustard greens, oranges, peppers, raspberries, strawberries, tangerines, and tomatoes.
12. Remember that vitamin E: Vitamin E plays an important role in maintaining healthy cells, may also help protect against cancer and other diseases. Plant oils (such as soybean, cottonseed, and sunflower) and products made from them (margarine, for example) are the richest sources; nuts, wheat germ, and green leafy vegetables are other good sources. Meats, fish, and fruits have small amounts. If your diet includes vegetable oils and green leafy vegetables, you'll undoubtedly get the recommended dietary allowance of vitamin E.
13. Eat Fish To Help Your Health: Eating even small amounts of fish (a serving or two a week) can significantly reduce the rick of heart attack. Scientists think the protective value of fatty fish (such as salmon, sardines, and mackerel) is due to the type of polyunsaturated fatty acids, called omega-3s, found in it's oil. The beneficial effect of omega-3s appears to come from their ability to reduce blood clotting.
14. Eat Beef Wisely: Because of changes in the way cattle are bred, raised, and fed, beef is now significantly leaner than it was twenty years ago. But its fat content is widely variable. The best way to determine how much fat is in piece of beef is to consider grade and cut. "Prime" is the fattiest, followed by "Choice" and "select" meat has on average 20 percent less fat than "choice," and 40 percent less fat than, "prime." Still, "Choice" beef can be low in fat, if you choose the right cuts. Top round, eye of round, London broil, and sirloin tip are the leanest.
Whatever cut you choose, the best way to cut the fat content of beef is with a knife--trim all external fat before cooking.
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