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Simple Tips for Great Health
• ACIDITY is more common with age and symptoms are indigestion, heartburn, nausea and belching. A few lifestyle changes are recommended such as a low-fat diet, fiber rich vegetables and fruits, limiting coffee, cool drinks, avoiding large fatty meals especially late in the day. Wearing tight clothes can cause acid reflux, so wear loose fitting clothes. Sit up straight after meals for at least 45 minutes. Elevate your head while sleeping. Drink 8-10 glasses of water to flush out toxins and drink 2 glasses of water in the morning.
• DIET Tips: Eat small, low calorie snacks every four hours during the day. That’s about how much time it takes for hunger to return after a meal. You will do less damage if you have a small snack midmorning and in the afternoon than if you try to satisfy your growing hunger at mealtime when the plate’s portion and your appetite is bigger.
Lighten the foods you already love by switching to lower calorie version of the foods you crave.
Share a meal plate or split a dessert.
Include liberal servings of fresh fruits and vegetables.
Carry your favourite fruits in your lunch bag. Add fruits to your cereals and your afternoon snack.
• SOUPS: Soups are a great stomach filler. You will eat 20% fewer calories when you start a meal with soup. It is better to stick to low calorie, low fat, high fiber based soups like vegetable, bean, lentil, spinach, corn, etc rather than creamy or other high fat soups.
• To improve physical fitness: a) Do a squat every time you pick something up instead of bending over in the usual way which stresses the lower back. Bend your knees and squat, this forces you to use your leg muscles and build strength.
b) Every time you stop at a traffic light tighten your thighs and hip muscles and release as many times as you can. This will firm up leg and hip muscles and improve blood flow.
c) Whenever you are standing in a line, lift one foot one inch off the ground, the extra stress on your opposite foot ankle calf and thigh plus your hip will help firm up and tone muscles. Switch feet every few minutes.
• A 3-day “fruit fast” is a very simple and very effective way to cleanse and detox your body. Just eat fruits and fruit juices throughout the three days. You can eat different fruits at different times, although occasionally mixed fruit salad would also be permissible and more interesting. Eat every 3-4 hours during the day and eating the whole fruit is better than drinking the juice as the fiber is good for your health.
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