I was have an aerobicmixed class twice a week. It’s about one and half hours. But I felt so lazy when my lil girl got in elementary school. So I never came in to join the class again. And 1 year after, I realized that my body has lost its shape, especialy my abs, it was look like a 6 mounth pregnancy…o my God..My friends called me “Faty”. I was desperated…you know how hard to back to my normal weight..even 1 kg lost. Untill one of my friend told me to start diet like she always do. It’s so simple but still healthy.
2 mounth ago I started my diet, and I lost 2kg in first week…Thanks God.
After that I lost 1,5kg in second week, 1kg in third week, and 0,5kg in everyweek after.
Without feeling hungry or pain, cheap, and health.
Now my shape is back, I’m 48kg. After 8 kg added in 1 year without any exercise. NoW I want to share with all about how simply my diet was, actually I am still doing it till now, to keep my shape.
Breakfast : 2 sliced wheat bread plain nothing added or spread
1 glass fruit juice ( I prefer carrot, apple, lemon and 1 tbsp honey
Snack (10 am) 1 glass fruit juice (evrything you like)
Lunch : a half hour before lunch try to eat an apple, it makes our stomach feelfull
4 tbsp rice with meat or fish or egg , a cup vegetable fried without oil
Snack ( 4 pm) 1 glass fruit juice
Dinner : vegetable and fruit, it can be a cup of salad with yoghurt dressing.
or fresh or steamed veg, juice or everykind you like.
# If you feel hungry between, never take snack with many fat like potato chip or something like that. Always remember to feel your stomach with vegetable or fruit. They healthy n good for your body, contain many vitamins, rich of calories and minerals but have no fat or any cholesterol. Help your ingestion.
#You can change Wheatbread or rice with whitebread, Oatmeal or Cereal, or milkshake.
#You can choose many fruit for juice, mix 2 or more or just 1 kind of fruit. Always use non chalories sweetener or honey.
#Pick your own way to prepare your food, but never use too many oil. Use olive oil or non cholesterol oil, or vegetable oil.
# Don’t push yourself too hard, if you feel loss yourstrength, eat some food with rich calories like a pc of Chocolate or palmsugar. Banana, apple or strawberry. Biscuit or cookie.
# Don’t forget to drink many waters. We need 8 glasses of water a day.
#Drink non fat milk, to keep your bone strong without getting fat.
#Use only fresh vegetable n fruit, to avoid stomachache.
Enough calories, enough fibres, enough vitamins and enough minerals make good digestion.
Good digestion make all parts of your body work properly. If they work properly, they formed strong immunity to a disease.
Always positive thinking and never forget to thank to God for everything you have got. Without God we are nothing.
Good luck and success..
It’s important that we eat plenty of different fruits and vegetables every day. Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories and are filling.
You’ve probably heard about the 5 A Day for Better Health program. It provides easy ways to add more fruits and vegetables into your daily eating patterns. It’s vital that we eat a wide variety of colorful orange/yellow, red, green, white, and blue/purple vegetables and fruit every day. By eating vegetables and fruit from each color group, you will benefit from the essential vitamins, minerals, and fiber that each color group has to offer alone and in combination.
There’s several different yet simple ways to start incorporating vegetables and fruit into your familiar and favorite meals. You can begin your day with 100 percent fruit or vegetable juice, slice bananas or strawberries on top of your cereal, or have a salad with lunch and an apple for an afternoon snack. Include a vegetable with dinner and you already have about 5 cups of fruits and vegetables. You may even try adding a piece of fruit for a snack or an extra vegetable at dinner.
Don’t be afraid to try something new to increase your vegetable and fruit intake. There are so many choices when selecting fruits and vegetables. Kiwifruit, asparagus, and mango may become your new favorite. Keep things fresh and interesting by combining fruits and vegetables of different flavors and colors, like red grapes with pineapple chunks, or cucumbers and red peppers.
Get in the habit of keeping fruits and vegetables visible and easily accessible – you’ll tend to eat them more. Store cut and cleaned produce at eye-level in the refrigerator, or keep a big colorful bowl of fruit on the table.
(SOURCE: Harry Bernstein, Super Food For Healthy Living)
According to Laura L S Mueser, Perinatal Social Worker from University of Washington Medical Center wrote, there’s 6 step to living long and staying healthy. Maybe we can try to do that step by step. That’s not too hard to follow, very easy I thought. but it depend to ourself for making it easy or not. Let’s see.
GIVE YOUR BODY ENERGY IT NEEDS.
Your body needs some foods to stay strong and healthy. Other foods, if eaten too often, contribute to many illnesses. Here are some guidelines:
Eat 6-11 servings a day of breads or grains, like rice, pasta, tortillas, or cereal.
Eat 3-5 servings a day of vegetables, like carrots, cabbage, tomatoes, broccoli, or peas.
Eat 2-4 servings a day of fruits, like apples, peaches, mangos, bananas, or fruit juice.
Eat 2-3 servings a day of meat, fish, beans, eggs or nuts, for protein.
Eat 2-3 servings a day of dairy products like yogurt, cheese, or milk.
Cut down on alcohol, fatty foods such as butter, grease, or oil, and “junk food” like chips or candy.
STAY PHYSICALLY ACTIVES.
Regular physical activity helps people: live longer and feel better throughout their lives, be stronger and more flexible, build strong bones and fight osteoporosis, prevent depression, strengthens your ability to fight off illness, maintain a healthy body weight.
It is best to get at least one half hour of exercise three times a week, but any amount of exercise is better than none at all! If you do not want to go jogging or swimming, try going for a brisk walk with a friend, working vigorously in the yard, or riding your bike to work.
A HEALTHY MIND IS A PART OF A HEALTHY BODY.
When you are in a good state of mind, you make good decisions for yourself about your job, your lifestyle, and your health. \
Here are some things you can do to keep your mind healthy:
Reduce stress in your life.
Make time in your life for things that are fun. Make a list of activities you like and sure you have at least a little time each day for doing something you enjoy.
Get enough sleep.
Most Peolpe get too little sleep. Being sleepy reduces your concentration, increases mood swings, and causes many car accidents.
Get help if you feel depressed or anxious for more than several days at a time.
Talk with a friend or your health care provider for some help.
KEEP YOUR MIND AND BODY FREE OF HARMFUL DRUGS AND ALCOHOL.
Tobacco causes more health problems than any other drug and is the most addictive, most widely used. Cutting down or stopping the use of cigarettes, cigars, or chewing tobacco can save your health and save your money.
Too much alcohol is definitely dangerous, causing liver damage, fetal alcohol syndrome, and accidents. The tricky question is, how much is too much?
PRACTISE SAFE LIVING HABITS
Accidents and injuries are the second leading cause of death.
Accidents in the home cause thousands of permanent injuries every year.
Here are some steps you can take to stay safe:
1. The most common accidents are fires, falls, and drownings. Help yourself and your family to stay safe by:
# Installing smoke detectors,
# Have your vision checked
# Learning to swim.
2. Stay safe on the road.
# Wearing a seatbelt dramatically reduces your chances of death in an accident.
# Keep children under 60 pounds in an appropriate car seat or booster.
# Do not ride with someone who has been drinking or drugging.
# Wear a helmet when riding a bicycle or motorcycle.
3. Find protection from people who are violent or threatening in your life.
4. Wash your hands regularly to avoid the spread of germs.
GET REGULER HEALTH CARE.
Many people think they only need to see a doctor when they are sick or injured. The truth is, health care providers are also experts at preventing illnesses and finding and treating problems before you ever feel sick.
1. Find a health care provider who works WITH you.
2. Know what diseases you are at risk for and attend regular screenings for them.
3. Get yourself and the children in your family immunized against life-threatening illnesses.
(source: UW National Center of Excellence in Women’s Health)
Life is too short to be wasted. Healthy life is a way to enjoy it. Health is easy if we want to. Health is not just being good phisicly, but also mentally. Healthy life formed from our brain, our soul and our body. They have to feed with different food. We feed our brain with knowledge, our soul feeds with faith of religion, and healthy food and exercise for our body. If we take care of that 3 item, I believe that HEALTH IS EASY…