What's your eating style?
Following the Self Magazine's quiz regarding "What's your eating style?", I got to know what kind of eater I am:
"You're a three-squares eater. You like to dig into three full meals a day, and you may (but not necessarily) snack lightly once or twice, too. Your challenge is to adjust the amount you're eating at each meal, either by changing the nutrient makeup of your meals, adding a light snack between meals, or both. "
Exercise: How much should I do?
Exercise: How much should I do?
You know regular exercise helps protect your health. But what's considered "regular?" Do you have to work out like a bodybuilder, or is walking around the block enough?
Guidelines from the American Heart Association and the American College of Sports Medicine recommend:
30 minutes of moderate exercise — such as brisk walking, bicycling or recreational swimming — five times weekly.
Or,
20 minutes of vigorous exercise — such as jogging, running, playing basketball or lap swimming — three times weekly.
And,
A session of strength training — such as weight lifting, pushups, and sit-ups or other calisthenics — twice a week. Try to do eight to 10 different types of these exercises with eight to 12 repetitions each.
Caution: For safety's sake, see your doctor before significantly increasing your level of activity.
You always can do more!
The 20 or 30 minutes recommended is just an average of how much exercise tends to yield health benefits. Doing more is even better for you. In fact, you may need to do at least 60 to 90 minutes to lose weight or maintain weight loss.
Ready to get started?
Follow these tips to work fitness into your daily routine:
Chop it up. Can't do 30 minutes all at once? Doing it in 10-minute chunks throughout the day can be just as effective.
Mix and match moderate and vigorous activities. You can take brisk, 30-minute walks two days a week and go on 20-minute runs on two other days.
Choose activities you like. You don't want to get bored! And, you may be more likely to stick with it.
Bring the family. Play an active game in the park. Go on a hike or bike ride. Exercise is more fun as a group. And, it teaches kids the importance of fitness.
Following these guidelines can help you reduce risks for serious illnesses, such as diabetes, heart disease, high blood pressure and cancer. It also can help you stay strong, flexible and independent as you age.
Healthier Ways to Eat When Traveling
Healthier Ways to Eat When Traveling
Smart Substitution: Foods for the Road
-- By Liz Noelcke, Staff Writer
It’s hard to eat healthy on the road. You’re driving hours to your final destination and the last thing you’re worried about is what you’re eating. All too often people focus on arriving as quickly as possible and overlook taking care of their own bodies. And it leads to exhaustion before you even arrive.
There are many tactics at your disposal to ensure a refreshed and invigorated feeling when you arrive. Believe it or not, nutrition is pretty basic. Step No. 1 – drink plenty of water. Dehydration can cause fatigue and make you feel just plain lousy. Yes, this will mean more rest stops and bathroom breaks. Trust us, it will be worth it in the long run. As a special note, alcohol causes dehydration. Drinking alcohol on the plane (or even the night before your trip) is not the wisest course of action. If you do order a glass of wine or two, make sure to match every drink with an extra cup of water.
Try eating an extra-healthy meal the night before leaving. Your body will be better prepared to handle the rigors of traveling. Load up on foods you think you might be skimping on during the trip, such as fruits and vegetables. Don’t go overboard on the calories; just make sure you’re getting as much out of your meal as you can, nutrient-wise.
We all know that rest area food and airplane meals aren’t so great. Either they taste horrible, or are so loaded with the bad stuff (fat, grease, sodium) that you know you’ll be doing your body a disservice by consuming them. So what can you do? Bring some food with you! That doesn’t mean packing an oversized cooler (although you can if you have room in the car). It means bringing small, easy to pack, easy to eat, nourishing foods. Items such as nuts, fruit, energy bars, granola, or raw veggies are simple snack ideas. Individually wrapped items are especially useful when traveling. Pull one out, munch down, and at the next stop, pitch the wrapper (in a trash can of course).
It’s key to eat at regular intervals throughout the day. Don’t skip meals just because you’re "making good time." You’ll need the energy. When it comes down to it, use your head. Try to eat as healthy as you can, just as you would any other day.
健康自测：你的睡商有多高
每天都要睡觉的你对于睡眠的知识了解多少呢？不妨试试做做以下这个“睡商”测试，也可以了解自己的睡眠状况。
1.睡眠时，大脑在休息。
错。大脑在睡眠过程中依然十分活跃，为第二天的觉醒和最佳状态作准备。
2.如果睡眠时间少于需要量1-2小时，第二天的行动总会受到一定影响。
对。大多数成年人每天需要8小时睡眠，才能保持精力充沛，如何知道自己的实际睡眠需要量呢？睡前不要设闹钟，睡到自然醒，这就是你的睡眠需要量。
3.无聊会引起睡意。
错。人在无聊时会有困倦感。其实，真正引起睡意的是睡眠不足，无聊并不能引起睡意，而是让睡意变得明显。
4.躺在床上闭目养神并不能满足睡眠的需要。
对。如果没有睡够，身体就在积攒着"睡眠债"，并且迟早会为之付出代价。
5.打鼾如不影响别人也不会闹醒自己，那就没什么害处。
错。打鼾表明存在着威胁健康的睡眠障碍，被视为睡眠窒息，还会增加心脏疾病和意外事件的发生率，经过治疗后可以改善。
6.人每晚都会做梦。
对。虽然很多人醒了之后不觉得曾做过梦，但其实每个人每晚都会做梦。
7.年龄越大所需要的睡眠时间越少。
错。睡眠需要量在成年人阶段变化不大。老年人睡眠需要量和年轻时相比并没有减少，只不过夜间睡得少，白天相应睡得多而已。虽然老年人出现睡眠困难十分常见，但年龄不是主要原因。如果是有不良睡眠习惯或健康问题导致睡眠困难，最好去咨询一下专科医生。
8.大多数人无法明确说出什么时候会犯困。
对。有的研究人员就这个问题询问了成千上万的人，得到的答复都是"否"。所以开车时，如果你感到疲倦，即使距离目的地只有几公里，也不要认为自己绝对可以撑过去。
9.开车时开大音响音量有助保持清醒。
错。如果你开车途中感觉无法保持清醒，最可取的权宜之计就是在安全的地方停车小憩或喝点咖啡类饮料。但最有效的解决方法还是充分休息后再出发。
10.睡眠障碍主要归因于忧虑和心理障碍。
错。睡眠障碍是由多种因素引起的。例如疾病、遗传等，忧虑和心理障碍只是其中之一。
11.人体不可能完全适应夜班工作。
对。所有有机体都有生理周期，或称24小时节律。这影响到我们睡眠和觉醒的更替。穿越时区的时候，就要根据昼夜更替的变化，调节自己的生理节律。而上夜班时，客观的昼夜更替并没有改变，所以其生理节律也不能调节。
12.失眠可以不治而愈。
错。如果不加以注意，睡眠障碍不会自行消失，听任其发展只会降低生活质量。
答案：回答对1题得1分11-12分：你对睡眠的了解已经很充分了。
8-10分：不错，不过你还可以尝试多了解一些，以提高生活质量。
4-7分：再次看一下回答和解释，你会对睡眠有全新认识。
1-3分：你的睡眠知识还有些不足，从现在开始，要多了解一些。
六款冬季润肺好食品
六款冬季润肺好食品
有一些日常的水果、蔬菜和副食品在秋冬时节食用也非常有益身体健康，尤其对肺部而言。单独选择下面的食物或者搭配一些其他的食物一起食用，潜移默化中，你的肺部会更加健康。
蜜枣
性味甘、平。能够益气生津，润肺。
平时煲汤或者煮糖水的时候可以放入几粒蜜枣。
蜂蜜
性味甘、平，入脾、肺、大肠经。功能补中，润燥，解毒。常用于治疗肺燥咳嗽。《药品化义》记载“如怯弱咳嗽不止，精血枯槁，肺焦叶举，致成肺燥之症，寒热均非，诸药鲜效，用老蜜日服两许，约月，未有不应者，是燥者润之之义也”。
其实估计很多人都知道蜂蜜是一种百利而无一害的绝佳食品。每天清晨起床的时候倒1到2调羹，用温水冲开，空腹饮用，长此以往不仅能润肺，而且可以解毒养颜。
白萝卜
《日华子本草》说它“能消痰止咳，治肺痿吐血”。《四声本草》认为它“亦主肺嗽吐血”。《随息居饮食谱》则记载它有“治咳嗽失音，咽喉诸痛”的功能。性味辛甘、凉，入肺、胃经。含葡萄糖、蔗糖、果糖、维生素C、莱菔甙等。
江浙沪一带民间有“冬天萝卜赛人参”之说法，就是这个道理。平时可以煲小排萝卜汤喝。
柚子
性味甘、寒。含柚皮甙、枳属甙、新橙皮甙、胡萝卜素、维生素C、B1、B2、烟酸、钙、磷、铁、糖类和挥发油等。功能下气，快膈，化痰，止咳，益肺。
不过由于柚子性寒，所以也不能过量食用。吃2到3块即适可而止。
金橘
性味甘酸、平温、无毒。入肺、胃经。甘甜润肺，开胃健食，止渴生津。
桔子都有此功效，不过最有益身体的是水果摊上售的小金橘，完全应该把它纳入自己的日常水果单中。
莲藕
入肺、心、脾经。熟莲藕性味甘、温、无毒。食用熟的莲藕可以补心生血，健胃开脾，滋养强壮，莲藕汤利小便，清热润肺。
平时可以用猪瘦肉或者猪骨头和莲藕再加入适量绿豆一起煲汤喝。
让你年轻的十个饮食习惯
青春和健康是我们每个人都想一直拥有的宝贝。随着年龄的增大，身体机能逐渐衰退，新陈代谢水平也逐渐降低。女人35岁时每天比25岁时少消耗300卡的热量。每10年我们的新陈代谢水平就会降低5%。但你可以通过良好的饮食习惯、运动健身等使身体保持良好的状态。生活中有很多小细节，也许你不曾注意，但是它们却影响着我们的青春、健康和美貌。我们为你总结了生活中的10个小细节，掌握好它们，为你的健康指数添上一级吧！以下10个细节让你越活越年轻！
1.清晨醒来时多吃食物
这是更快燃烧脂肪，至关重要的一个环节。早餐在饮食计划中，起着决定性的作用。人处于睡眠状态时，新陈代谢的速度会达到最低。随着清晨的苏醒，新陈代谢会逐渐回复正常水平。醒来后越快吃早餐，新陈代谢的速度就提高地越快。如果你是个晨练爱好者，运动前要保证吃一个香蕉，运动后再吃早餐。茶或咖啡不可代替早餐，燕麦片拌水果，或是一个熟鸡蛋和一碗粥、面包，都是早餐不错的选择。
2.来不及吃早餐别空手上班
如果你来不及吃早餐，应事先准备好一个粗面粉面包、一点水果(如香蕉)和一瓶酸奶带到办公室。一样，饿的时候，就能随手取到一份强力早餐，为工作及时“加油”。
3.和孩子一样喝奶
一天喝三杯酸奶的女人，会比没喝酸奶的人多消耗60%的脂肪。是什么让酸奶变得如此之神奇，答案是酸奶里丰富的钙离子。它充当着催化剂，使身体能更快地燃烧脂肪。酸奶搭配豆腐，蔬菜，谷类食品食用，会更好地发挥效果。
4.睡不好会发胖
下次午夜时，还对肥皂剧欲罢不能时，你得对自己说：“睡眠不足，很容易长胖的。”无形中给自己一种压力。每天睡5-6小时的人，平均比每天睡7-8小时的人重6-8磅。当正常睡眠时间被剥夺时，身体会产生大量的抗压激素，以减缓新陈代谢的速度，同时第二天的食欲也会增强。如果早晨必须7点起床，前天晚上最好在11点左右就寝。睡觉前不要看电视，可以泡个热水澡，或者读本不错的小说。……
5.饮食宜粗不宜细
一项最新的科学研究表明，在瘦身过程中关键不是摄入纤维素的量，而是何种纤维素,可在消化过程中起到最好的催化脂肪消耗作用。 科学家通过对被实验对象胰岛素指标的观测，来研究纤维素在减肥过程中所起的作用，结果是：经常吃健康，未经加工过的水果蔬菜、全麦面包比那些食用加工过的淀粉食品多消耗80%的热量，未经加工食品中的纤维是直接被人体所吸收，而加工过的纤维却是分解成糖分被人体所吸收。随着体内糖分的增加，也会使胰岛素吸附脂肪的能力增加，从而使体内的脂肪堆积。
6.五分钟完全放松
当一个人处于完全放松的状态下，身体不会产生抗压激素，从而会感觉舒适宜人。人在这种放松状态下，紧张的情绪得到了释放，受压的肌肤也获得了休憩感。因此，不妨时常提醒自己放松5分钟吧！
7.餐前餐后多补充水分
饭前饭后都应补充大量的水分。身体缺水时，新陈代谢的水平，会比原先降低减少2%。这时候避免喝茶、苏打水、咖啡等含有咖啡因的饮料。在咖啡因的作用下，身体只会吸收一半的水分。
8.精神食粮
谁想脑子灵，思维敏捷和工作效率高，谁就应多吃碳水化合物丰富的食品和补充维生素B。核桃、粗面粉面包和香蕉是你首选的壮脑品，因为它们供给你脑力劳动所必须的精神营养。
9.蜂蜜：人体细胞忠实的捍卫者
面包涂蜂蜜是不是你爱吃的早点，不妨用深暗颜色的蜂蜜﹐而不用浅色的蜂蜜。据美国一项研究发现﹐深暗色的蜂蜜(例如森林蜂蜜)对人体细胞特别有效﹐因为它含有丰富的抗氧化作用的保护细胞的物质。并对血液大有好处﹐能预防心脏循环系统的疾病。
10.不停地运动
把日常锻炼分为两部分，例如：清晨20分钟的力量练习，晚饭后半小时的散步，新陈代谢的速度将会增大一倍。就是说分阶段练习，比一次性练习更容易消耗热量。每小时抽出5分钟的时间随便走走，同样会收效。但是不要走入这样的一个误区，不要认为运动一秒都会奏效的.
Get the 'buzz' on caffeine
Get the 'buzz' on caffeine Legend maintains that Shen Nung, an ancient Chinese emperor, accidentally brewed the first pot of tea when he failed to notice that leaves from a nearby bush landed in a pot of water he was boiling. The result may have been the world's first caffeinated drink.
Since then, we've discovered caffeine occurring naturally in 63 plants across the world. The result is our collective caffeine habit. The average American adult consumes about 200 milligrams of caffeine a day. This includes caffeine from coffee, tea, soft drinks, cocoa and chocolate.
A short guide to caffeine contents
Caffeine content in food and beverages varies across brands, depending on caffeine sources and cooking methods. Here's a general guide:
Caffeine source Typical milligrams
of caffeine
Brewed coffee (1 cup) 85
Instant coffee (1 cup) 75
Decaffeinated coffee (1 cup) 3
Caffeinated iced tea (1 cup) 40
Caffeinated hot tea (1 cup) 60
Caffeinated soft drinks (12 ounces) 30 to 60
Semisweet dark chocolate (1 ounce) 20
Valued for its mild stimulating effect
Most people find that caffeine helps them feel more energetic and alert. This is a predictable response, since caffeine stimulates the central nervous system.
The stimulating effect is short-lived, however. Caffeine doesn't accumulate in your bloodstream. After consuming a food or beverage that contains caffeine, you'll excrete the chemical within several hours.
Caffeine also has medical applications. It's an ingredient in some pain relievers, headache medications and products for nasal congestion. Caffeine is also used in a medication that stimulates breathing in premature babies.
Individual responses vary
Observe people as they consume caffeine and you'll see a wide range of responses.
A few people seem immune to the effects of caffeine.
Others feel shaky after one cup of coffee or tea. Or, one chocolate candy bar after dinner may keep them awake past bedtime.
Some people drink several cups of coffee each day -- or consume the same amount of caffeine from other sources -- and eventually develop a tolerance. In this case, the daily dose of caffeine must steadily increase for any stimulant effect at all.
Research supports moderation
Because caffeine is so widely consumed, its health effects have been well researched. The latest studies don't indicate a link between caffeine consumption and higher risks of cancer or cardiovascular diseases. Nutrition guidelines from the American Cancer Society and the American Heart Association don't include directions to restrict caffeine consumption.
However, heavy caffeine consumption may carry risks for pregnant women. According to researchers from the National Institutes of Health, consuming the amount of caffeine contained in five or more cups of coffee a day appears to double the risk of miscarriage. The March of Dimes suggests limiting caffeine intake to less than 300 milligrams per day during pregnancy.
Caffeine also passes into breast milk. Nursing mothers who drink more than two cups of coffee a day or consume an equal amount of caffeine from other sources may find that their babies have trouble sleeping.
Know when you've had too much
The key to enjoying products that contain caffeine is moderation. If you consistently consume more than 280 milligrams of caffeine per day you may experience symptoms such as:
* fast or irregular heartbeats
* feelings of nervousness or anxiety
* irritability
* insomnia
* dizziness
* dehydration
* discomfort with urination
If you try to skip your morning cup of coffee and find that you have a headache, you may be experiencing caffeine withdrawal. This is a sign that you've developed a physical dependence on caffeine. Ask your doctor about cutting down -- especially if you're experiencing any of the symptoms listed above.
Keep in mind that stopping caffeine "cold turkey" may also cause the symptoms listed above. Your doctor may recommend a more gradual reduction.
In addition, keep the following guidelines in mind:
* If you use caffeine to enhance alertness or fight fatigue, do so only occasionally. No chemical is a good substitute for sleep.
* Avoid consuming caffeine for several hours before bedtime.
* Don't use caffeine to "sober up" someone who consumes too much alcohol. Caffeine doesn't counter alcohol's effects.
* If you like the taste of coffee or tea and want to moderate the stimulating effect, drink them with skim milk or switch to decaf varieties.
* If your health history includes irregular heartbeat, ask your doctor how much caffeine -- if any -- you can safely consume.
* If you're being treated for a condition that leads to dehydration or urinary problems, you may need to reduce your intake of caffeine or avoid it altogether. Again, ask your doctor for guidance.
* If you take any medications, have a chronic medical condition or have a thyroid, cardiovascular or anxiety disorder, ask your doctor if caffeine is safe for you.
* Remember that noncaffeinated drinks such as fruit juice and low-fat milk should be part of a healthy diet.
References
"Caffeine Confusion." Nemours Foundation. http://kidshealth.org/kid/stay_healthy/food/caffeine.html (Viewed 11/17/04).
"Dietary Guidelines." American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=1330 (Viewed 11/17/04).
"Everything You Need to Know About rochures/caffeinebroch.cfm (Viewed 11/17/04).
Klebanoff, M.; Levine, R; DerSimonian, R.; et al. "Maternal Serum Paraxanthine, a Caffeine Metabolite, and the Risk of Spontaneous Abortion." The New England Journal of Medicine. 11/25/99. http://content.nejm.org/cgi/content/abstract/341/22/1639 (Viewed 11/17/04).
© 2004 Optum. All rights reserved.
