Calorie/Exercise Guide

Calorie/Exercise Guide

Every extra pound =3500 calories = 3 hours of running

The only reliable basis for weight loss is reduction in intake of calories.

Exercise alone rarely produces the amount of weight loss people think it does. For example, it would take 26 minutes of running -or 1Y2 hours of walking­

to burn up 500 calories!

Most beneficial is a combination of decreased caloric intake and exercise, to keep the muscles firm and the -heart and blood vessels healthy. Safe, steady weight loss of between 1 and 2 pounds a week is a realistic goal for most people. Based on your height, body frame, and the type of exercise you normally get, your doctor can estimate the number of calories you require in a day.

Estimated calories per hour used during certain activities.

	Calories Used
Type of Activity	Per Hour	Examples
Sedentary	10-40	Reading, watching TV, writing, eating, sewing, playing cards,
		miscellaneous office work.
Light	50-100	Office and other activities requiring some standing and
		arm movement, preparing and cooking food, dusting,
		handwashing clothes, ironing.
Moderate	110-180	Light housework (making beds, mopping, scrubbing, sweeping,
		light polishing and waxing), light gardening and carpentry work,
		walking moderately fast.
Vigorous	190-270	Heavy housework (heavy scrubbing and waxing, hanging
		laundry, stripping beds), walking fast, bowling, golfing, dancing,
		riding, skating, doing calisthenics.
Strenuous	300-700	Heavy manual labor, cycling fast, swimming, climbing,
		playing tennis, running, skiing.

Desirable weights for MEN of ages 25 and over
Weight in pounds according to frame (in indoor clothing)
Height	Small	Medium	Large
(Shoes on 1" heels)	Frame	Frame	Frame
5'2"	112-120	118-129	126-141
5'3"	115-123	121-133	129-144
5'4"	118-1 26	124-136	132-148
5'5"	121-129	127-139	135-152
5'6"	124-133	130-143	138-156
5'7"	128-137	134-147	142-161
5'8"	132-141	138-152	147-166
5'9"	136-145	142-156	151-170
5'10"	140-150	146-160	155-174
5' 11"	144-154	150-165	159-179
6'0"	148-158	154-170	164-184
6'1"	152-162	158-175	168-189
6'2"	156-167	162-180	173-194
6'3"	160-171	167-185	178-199
6'4"	164-175	172-190	182-204

Desirable weights for WOMEN of ages 25 and over
For girls between 18 and'25, subtract 1 pound for each year under 25
Height	Small		Medium	Large
	Frame		Frame	Frame
4'10"	92-98		96-107	104-119
4'11"	94-1		98-110	106-122
5'0"	96-104		101-113	109-125
5'1"	99-107		104-116	112-128
5'2"	102-110		107-119	115-131
5'3"	105-113		110-122	118-134
5'4"	108-116		113-126	1 21-1 38
5'5"	111-119		116-130	125-142
5'6"	114-123		120-135	129-146
5'7"	118-127		124-139	133-150
5'8"	122-131		128-143	137-154
5'9"	126-135		132-147	141-158
5-10'	130-140		136-151	145-163
5'11"	134-144		140-155	149-168
6'0"	138-148		144-159	153-173

Not all diets are created equal.

Here are several tools to see how and why your diet is working or not working as it should for you.
It may not be your fault at all.  The real reasons that diets do not seem to work can be found here.

Do not give up till you have had a chance to see this info for yourself.  Not all diets are created equal.

Get other related weight control problems.

TLC for Skin with Acne

TLC for Skin with Acne

When you have acne, you have to give extra care to your skin for as you know, there are factors that changed your skin from those who have normal type. As recommended by the experts, you have to treat your skin affected with acne with more care and more caution. There are some helpful tips you must consider in order for you to gradually get that acne cured or if not at least, not let your condition turn even worse.

These are the things you must do and embrace as habits that you may be able to achieve better skin.

*The simplest way is by washing and cleaning your skin gently.

There are gentle soaps that would surely wash your skin mildly. You are of course not allowed to use soaps that are that strong for they may leave harsh effects on your skin. Toners and cleansers are not also recommended for they have active components that may worsen your skin’s condition. When you feel the need of a toner or a cleanser, see to it that it has an approval from your dermatologist or else you would just cry more and have even the worse acne condition.

Always see to it that you do not use skin products like skin scrubs for they would surely harm your skin. Be very careful in treating your skin, if you would not, you would definitely regret the outcomes. So, be disciplined and do not risk the health of your skin just for temporary things.

*For men, shave carefully

In order not to increase the possibility of harm that your skin might get due to the things you do or the products you use. Well, for men who shave off their skin hair, it is very advisable that they shave carefully and use cream or soap before doing so. The soap or cream would make the hair softer. Be sure to choose the right shaver as well.

Shaving is a really hygienic routine and sees to it that you do it properly without harming your skin. You have to remind yourself of this for it is really very important.

*Choose cosmetics carefully.

This is a special condition when you have acne. Cosmetics must be chosen well most especially, they are recommended by your dermatologist. When you have cosmetics that are needed to be changed, you need to switch to products that are oil free and are noncomedogenic. But, there are cases that the use of cosmetics is of no good at all. So, in this case, it would be best to leave your skin free of cosmetics.

These are just some of the things you need to consider as reminders for those who have acne. The right caution and care would surely give you the best results.

Activities for Seniors: Creating the Right Exercise Program

Seniors need regular exercise to maintain muscle tone, boost endurance and gain independence. There are several other benefits that workouts render, that keep the elderly living longer and staying away from disease. You should draw the perfect exercise program that adequately suits their capacity and needs. Here are some tips to get your started.

What They Can Do

The primary rule is to only provide enough exercise that will stimulate adequate blood flow to all the vital organs, as well as maintain muscle mass. Muscle tends to atrophy during the later stages of a person's life. You should keep hard-earned tissues through both cardiovascular exercises, stretching routines and weight training. In the beginning, it is important that you do an overall assessment of the senior citizen first, to ensure that he or she can do all the exercises without much trouble.

Very strenuous exercise can be detrimental to the overall condition of seniors. You need to check their response by listening to their verbalization's and observing how they cope. If you find some negative signs such as heavy breathing, profuse sweating, loss of balance, droopy eyelids and mild to severe pain, immediately stop the activity.

Being Flexible

Exercise routines should be individualized, which means that one program is only meant for a single individual. The specific approach is highly recommended since it takes away much of the risk of over training. You can also map out progress more efficiently by giving the exact type of exercises, number of repetitions and sets and duration of each workout. Use a log book and fill in all the details of every workout.

Exercise programs should be very flexible, in the sense that the routines and kinds of movements change every week or so, depending on the response of the patient. Your goal is to maintain or boost strength, flexibility and strength, if possible, so the exercises need to be upped as the individual gets stronger and better.

Getting a Professional

If you happen to be a concerned son or granddaughter taking care of a senior citizen in your home, it is always useful to get the opinion of a professional when creating your exercise plan, so you can select the right type and intensity that suit the needs of the patient. Professionals include dieticians, gym instructors, physical therapists, nutritionists, nurses and physicians who will check if the program is acceptable or too strenuous.

During the first few sessions, you can ask the professional to help you in assisting the senior go through the different movements. Proper execution is crucial to attain the various objectives and goals. Professional help is important every now and then, especially during the times when you're already supposed to evaluate the senior's response to treatment.

Other Sources

When defining the exercise routine, you can refer to exercise DVDs that caters to seniors, visit online forums and watch videos online. You can also visit senior centers to have an idea how a typical routine goes. Take some tips from instructors and the experts about evaluation and adjusting the routine for the patient. Over time, you will develop the skill in keeping the senior comfortable while giving him or her a truly sensible workout. Be reminded that diet and rest are the other two components that will sufficiently support the exercise program for seniors.

Think Clean and Green to Flawless Skin

Introduction

Let’s accept the fact: many of us are skin conscious. As much as possible, we wanted to have a fresh, good looking skin. However, many of us failed to recognize that simple steps are the best ways to attain it. We just tend to ignore what is actually right or wrong for our skin. We tend to buy some beauty products that just worsen whatever skin imperfections we have as it turns out in the end. So, now is the time for change. We must do something to beat up all those bothering skin conditions we have.

Think and Act CLEAN

One thing that is true in our society since the early days is, some companies, if not all, that produce skin care products would like you to believe that a perfect, beautiful complexion can be purchased in a jar. But the truth is, a truly radiant, blemish free and moist skin is a result of being clean. If I say “clean”, it means clean from deep within and not just skin deep.

Most of the medical professionals commonly suggest that people with skin problems must practice certain skin care methods that will help improve the condition of the skin. One of the most recommended ways is to clean the skin gently by washing it with a mild cleanser, at least once in the morning and once in the evening, as well as after a heavy work out. But behind that way, there is one thing that’s very crucial for maintaining a beautiful skin, and that is: to create clean blood that continuously supplies wonderful nutrients right to the doorway of each and every cell in your body. If you will start practicing this, there’s no doubt that you’re well on your way to having beautiful skin.

But, how can you make it possible?

Well, these days keeping toxins out of your blood and organs in the body seems difficult. The primary reason is that, most of us dwell in a “sea” of chemicals and drugs. We even eat mostly refined foods. Now, if your main “goal” is a healthy and beautiful skin, then it’s now time for you to have a somewhat conscious effort to cleanse these dangerous substances out of your system while placing in the finest nutrients. There is a particular good news that you must know about your own system, that is, your body is constantly in a cleansing mode. It was created with the ability to drive out toxins as long as the energy necessary for it to function is supplied.

The bottom line is: cleansing energy is more abundant when you supply your body with the nutritious foods. Note the word “nutritious”.

Read more of this report now...

Nature Cures: More Herbs for Flu

The tradition of Ayurveda offers us yet another natural, herbal approach to stave off flu and "swine" flu.

Next to the Lotus, Basil is perhaps the most sacred plant of India. Basil opens the heart and mind. Basil gives the protection of the divine by clearing the aura and strengthening the immune system.
Indian herb: Tulsi (basil) can help keep swine flu away: Ayurvedic experts


Lucknow, May 27: Wonder herb Tulsi can not only keep the dreaded swine flu at bay but also help in fast recovery of an afflicted person, Ayurvedic practitioners claim.

"The anti-flu property of Tulsi has been discovered by medical experts across the world quite recently. Tulsi improves the body's overall defense mechanism including its ability to fight viral diseases. It was successfully used in combating Japanese Encephalitis and the same theory applies to swine flu," Dr U K Tiwari, a herbal medicine practitioner says.

Apart from acting as a preventive medicine in case of swine flu, Tulsi can help the patient recover faster.

"Even when a person has already contracted swine flu, Tulsi can help in speeding up the recovery process and also help in strengthening the immune system of the body," he claims.

Dr Bhupesh Patel, a lecturer at Gujarat Ayurved University, Jamnagar is also of the view that Tulsi can play an important role in controlling swine flu.

"Tulsi can control swine flu and it should be taken in fresh form. Juice or paste of at least 20-25 medium sized leaves should be consumed twice a day on an empty stomach."

This increases the resistance of the body and, thereby, reduces the chances of inviting swine flu," believes Patel.
Posted by Gayle Eversole at August 15, 2009 8:50 a.m.
At Seattle PI Readers Blog http://blog.seattlepi.com/naturalnotes/archives/176577.asp?from=blog_last3

Step Up Your Health

You have heard it all before -- consume fruits and veggies and exercise.....much easier said than accomplished when it comes to better health.

Here are a couple great, easy hints that don't necessarily call for you to totally overhaul your life-style.

Relaxation:

It’s not always possible to acquire enough rest when you're racing around doing tons of things at one time. It’s truly really crucial, though, to schedule in a little down time (even if it’s just quarter-hour during the day) to do something you truly like, or to simply sit and do nothing for a bit.

Consume a lot of H2O:

I understand you've heard this previously -- but it’s worth hearing once more, as drinking more water is among the simplest (and cheapest) things to add to your day! It’s a scientifically affirmed belief that drinking enough H2O throughout the day really accelerates your metabolism. If you don't consume enough and become dehydrated, your metabolism really slows down to compensate!

Keep an eye on what you drink:

While we're on the issue of fluids, it’s truly crucial to observe just how many additional calories you may be absorbing without even realizing it!

It’s astonishing how many additional calories may easily get added in daily in the form of pop, sugary juices, alcohol, etc. Even substituting merely one of these with a glass of water daily will make a big difference!

Eat slower:

Chew slowly. The advice about chewing every bite a particular number of times absolutely has merit. You truly ought to attempt to slow down when you're eating. If you eat slower, not only will you feel fuller with less food, you'll likewise possibly avoid the common digestive issues like heartburn, indigestion, and so forth.

Consume good fat:

That's correct -- your body requires fat to function. The key is acquiring the correct fat, and warding off the wrong sort of fat. I'm certain you've heard all about trans-fat and how it’s atrocious. Prevent it when you can! You can't always, and a bit isn't necessarily horrific...but attempt to keep it to a minimum.

Action:

I'm not going to tell you that you have to exercise ten hours a day...but being active is really crucial. Regular physical activity is crucial, but you are able to do that in a lot more ways than scarcely staring at a boring wall in a gymnasium. Taking a walk is a marvelous way of not only getting your work out, but likewise taking some of that crucial relaxation time for yourself! You do not have to go really fast, but naturally the livelier the walk the more calories you'll burn.