Healthy shopping tips

Here are some healthy shopping tips to help you make nutritious choices at the grocery store:

1. Make a shopping list: 

Plan your meals and create a shopping list before heading to the store. This will help you stay organized and focused on buying the items you need, reducing the likelihood of impulse purchases.

2. Shop the perimeter: 

The perimeter of the grocery store is typically where fresh produce, meats, and dairy products are located. Fill your cart with these whole, unprocessed foods that are rich in nutrients.

3. Read food labels:

Take the time to read and understand food labels. Look for products with minimal added sugars, sodium, and unhealthy fats. Pay attention to the serving size and the ingredients list.

4. Choose whole grains:

Opt for whole grain products like whole wheat bread, brown rice, and whole grain pasta. Look for the word "whole" as the first ingredient on the label.

5. Fill up on fruits and vegetables: 

Aim to include a variety of colorful fruits and vegetables in your cart. They are packed with vitamins, minerals, and fiber. Choose fresh produce when possible, but frozen or canned options without added sugars or sodium can also be nutritious choices.

6. Select lean proteins: 

Look for lean cuts of meat, skinless poultry, and fish. Consider plant-based protein sources such as beans, lentils, tofu, and tempeh as well. These options are generally lower in saturated fat.

7. Be mindful of added sugars: Check ingredient lists for sources of added sugars, such as high fructose corn syrup, cane sugar, or syrups. Limit your intake of sugary snacks, desserts, and beverages.

8. Limit processed and packaged foods:

Minimize your consumption of processed and packaged foods, as they tend to be higher in unhealthy fats, sodium, and additives. Focus on whole, fresh foods instead.

9. Don't shop when hungry: 

Try to avoid grocery shopping on an empty stomach. When hungry, you may be more inclined to make impulsive and less healthy choices.

10. Compare prices and consider sales:

Compare prices and consider purchasing items on sale to save money.

However, prioritize nutritious choices over solely looking for the cheapest options.

11. Bring reusable bags:

Bring your own reusable bags to reduce plastic waste and promote sustainability.

Remember that a well-balanced and varied diet is key to maintaining good health.

Incorporate a wide range of nutritious foods and consult with a registered dietitian or nutritionist for personalized advice based on your specific dietary needs and goals.

Eight health tips on how to prevent stroke

Preventing a stroke involves making lifestyle changes and managing underlying health conditions. Here are some important steps to reduce the risk of stroke:

1. Control blood pressure: 

High blood pressure is the leading cause of stroke. Regularly monitor your blood pressure and take steps to keep it within a healthy range. This may include adopting a low-sodium diet, exercising regularly, managing stress, and taking prescribed medications if necessary.

2. Maintain a healthy diet: 

Eat a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit the intake of saturated and trans fats, cholesterol, and sodium. A healthy diet can help maintain healthy cholesterol levels and prevent the buildup of plaque in the arteries.

3. Exercise regularly:

Engage in regular physical activity to maintain a healthy weight, lower blood pressure, and improve overall cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise each week, along with strength training exercises twice a week.

4. Quit smoking: 

Smoking damages blood vessels, raises blood pressure, and increases the risk of blood clots. Quitting smoking is one of the most effective ways to reduce the risk of stroke.

5. Limit alcohol consumption: Excessive alcohol consumption can raise blood pressure and increase the risk of stroke. If you choose to drink alcohol, do so in moderation. The recommended limit is up to one drink per day for women and up to two drinks per day for men.

6. Control diabetes:

Keep blood sugar levels under control if you have diabetes. High blood sugar levels can damage blood vessels and increase the risk of stroke. Follow a healthy diet, exercise regularly, and take medications as prescribed by your healthcare provider.

7. Manage stress:

Chronic stress can contribute to high blood pressure and other risk factors for stroke. Find healthy ways to manage stress, such as engaging in relaxation techniques, exercise, hobbies, or seeking support from friends, family, or a therapist.

8.Treat underlying medical conditions: 

If you have underlying medical conditions such as atrial fibrillation (an irregular heartbeat) or carotid artery disease, work with your healthcare provider to manage and treat these conditions effectively. Proper management can significantly reduce the risk of stroke.
Regular check-ups with your healthcare provider and following their recommendations are important for stroke prevention. They can assess your individual risk factors and provide tailored advice and treatment options to reduce your risk of stroke.

Smoking kills..

Smoking kills. It affect both our physical health,  financial wealth, family happiness, and destroys your social standing. 

Please, click the link here to learn for your life. https://youtu.be/LY1pTBJYEKQ

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He took all the hardship as positive and work through the clouds of uncertainty to achieve his dream goal.

Simon's life story tells about the ups and downs of life, the family and love, and the changes that are happening at the fastest rate in Papua New Guinea.

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I recommend this book to you as an uplifting and inspiring story of a man who won’t take NO for an answer. It’s a must-read for teenagers and their parents. 

Smoke quitting tips: Bad social habits.

Cambridge packet.

Smoke is socially learned addictive behavior. It's not easy to stop smoking but you can do it with a positive mindset.

There are many articles written about how to stop smoking but in this article, I am going to tell you the truth and that truth is:

If you do not "feel the pain of smoking", then, it's not going to be an easy road to stop smoking. The smoke fight is a fight against the self's unhealthy socially learned behavior. It's not easy to say goodbye to something that is part of your life but if it's giving you pain, and if you are feeling the true pain of smoke, which you have found resilience energy to win the fight.

Three reasons why you should stop smoking:

(1). Financial cost.
If you do not care about how much you spend on smoking, it's not going to be an easy road to stop smoking.

Smokers do not get a holiday for smoke that means you smoke 365 days a year. So, you work out daily spending and multiple it by 365 days, and then times the answer by several years of smoking.

For example, Joe spends $20.00 per day X 365 days X 10 years of smoking = $73,000.00.

Now, do self-reflection.  How much have you spent? This is how much money you have done injustice to your health, financial security and family welfare. 

Addictive child smoker.

(2). Your children.
The family is made of a father, mother and children. They form a unit of learning Institute where our children learn from their parents.

The children first social class are family home. They were born into this world with empty social experiences but while growing in a family homes, they learn good and bad social habits from parents and immediate families.
 
The smoking parents directly install bad smoking social habits into their children. So, they develop into men and women in the lives of parents as their number one teachers. The children through the social observational learning leads them to think that smoking behavior is social norm and it's acceptable in greater society. The children born from smoking parents are highly likely to smoke in their future lives.

the smoking parents are merely equipping their children with wrong social knowledge that can enduringly damage to their children's future.

If you want your children to carry on from you, fair enough. Go on smoking!

Sit back and ask this question to yourself:

‘Do you love your children or love your smoke?’

(3). Health cost.

The smoking affects entire body system. So, if you do not care about your health, go ahead.

Smoke quitting tips:

(1). Identify and avoid triggering factors.
Identify and avoid smoking triggers will help speed up the effort of stopping smoking. 

For example: If drinking (beer) or listening to music triggers your smoking behavior, then stop drinking beer or engaging in that particular activity.

The continuous engaging in a new activity, generates new information that erases registered smoking memories. The constant reinforcement is of crucial to completely eliminate the bad social habits.

(2). Switching off the smoking time.
The smoking habits has programed your brain to response to smoking time. As soon as the smoking hour hits the O’clock, the smoke stimulant registered in your brain automatically arouse your behavior to respond.

 

The Smoker should employ interference activity. As soon as the new activity information is processed, simultaneously start deleting the smoking time memory. The one off new action will have less effect than the uninterrupted reinforcement.  The smoking habits is socially learned over a period of time and it require same effort. Hence, the Smoker’s resilience mindset is essentially vital.

Smoke quitting exercise.

(3). Physical exercise.
The physical exercise is one of the highly recommended smoke quitting tips. When you engage in physical exercise like fast walk, running, visiting the gym (etc.), definitely no one will smoke. The more you take interest in physical exercise, the smoking interest will die out.

(4). Peer support.
Social support is an important one, especially if both couples are planning to quit smoking. They can support each other as they can keep each other’s back as they walk through the long road to stop smoking.

(5). Counselling therapy.
Engaging in a counselling therapy will guide one to walk the guided road to stop smoking. It is advisable to seek assistance from the smoke quitting Therapist.

(6). Clean up your places.
If you want to stop smoking, you must demonstrate to yourself that you are serious about the business of stopping smoking. So, clean all your clothing, room, house, office space, car and brush your teeth and show up yourself a new look, this will motivate your dream of stopping smoking.

TAKE-HOME POINT:

•If the above three smoking habits are not adequate to stop your smoking behavior, then, there are no better reasons I would think of.

•If you can win the fight against self-choice, indeed, you can fight any fight to conquer your world.