HOW TO STAY ON A DIET

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HOW TO STAY ON A DIET

1. Don't diet alone

2. Plan your diet

3. Add foods you like

4. Find out if you are sensitive to food

5. Prepares meals yourself

6. Choose the right diet

7. Reduce stress with additional exercise

8. Avoid gluten, dairy, and sugar

HOW TO EAT HEALTHY DURING THE HOLIDAYS

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HOW TO EAT HEALTHY DURING THE HOLIDAYS

1. 50% NON-STARCHY VEGETABLES

Such as peas, salad, and broccoli

2. 25% STRACHY VEGETABLES OR WHOLE GRAINS

Such as sweet potato, stuffing, and corn.

3. 25% LEAN MEAT, FISH, OR LEGUMES

Such as turkey

8 SIGNS YOUR BODY IS ADDICTED TO SUGAR

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8 SIGNS YOUR BODY IS ADDICTED TO SUGAR

1. You feel the need to eat or snack all day long

2. You eat a lot of fruit or drink a lot of juice

3. You're a coffee hound and crave sugary, alcoholic drinks

4. You're chronically stressed out

5. You crave sugar during or after meals

6. Hunger hits you like a brick wall

7. You crave carbs in the morning or late at night

8. Cravings for sugar increase the longer you go without it

8 ESSENTIAL LIFESTYLE TIPS FOR HORMONE BALANCE

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8 ESSENTIAL LIFESTYLE TIPS FOR HORMONE BALANCE

1. Exercise regularly

2. Eat organic

3. Avoid toxic cosmetics

4. Use natural remedies

5. Prioritize self care

6. Avoid toxic cleaning products

7. Hydrate regularly

8. Get your zzz's

6 TIPS HOW TO EAT LESS

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6 TIPS HOW TO EAT LESS

1, Brush your teeth after eating

2. Drink a glass f water before your meal

3. Include high volume and low calorie foods

4. Eat more lean protein

5. Use smaller plates

6. Don't eat out of the packaging

10 TIPS FOR BETTER SLEEP

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10 TIPS FOR BETTER SLEEP

1. Maintain consistent daily schedule

2. Reduce caffeine intake

3. Turn off the computer or television

4. Don't go to bed on a full stomach

5. Don't go to bed on a empty stomach

6. Engage in regular exercise

7. Limit beverage consumption before bed

8. Keep your bedroom dark & quiet

9. Invest in a comfortable mattress, pillow & bedding

10. Go to sleep and wake up using your internal alarm clock

9 HEALTHY EATING FOR A MORE VIBRANT YOU THIS YEAR

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9 HEALTHY EATING FOR A MORE VIBRANT YOU THIS YEAR

1. Eat mindfully

2. Replace packaged snacks with fruit

3. Add vegetables to your breakfast

4. Reduce sugar intake, use stevia instead

5. Don't buy sweets

6. Incorporate prebiotics and probiotics to your diet

7. Meal-prep

8. Eat out less often

9. Drink alcohol on weekends only ( for non muslim )

6 TIPS FOR HEALTHY SUMMER LIVING

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6 TIPS FOR HEALTHY SUMMER LIVING

1. Rest up

2. Wear sunscreen SPF 15 every day

3. Be with family

4. Stay hydrated

5. Pay attention to what you eat

6. Keep it fresh

5 TIPS FOR STAYING HEALTHY WHILE WORKING FROM HOME

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5 TIPS FOR STAYING HEALTHY WHILE WORKING FROM HOME

1. Find a calm space

Identify a designated, quiet workspace and consider wearing headphone to tune out potential distraction

2. Take breaks

Take frequent breaks during the day and get away from your desk for a few minutes every hour

3. Stay clean

Wash your hands often, use hand sanitizer and keep your desk and workspace clean and free of germs

4. Improve Ergonomic

Adjust your chair so that your knees are level with your hips and your monitor is near to eye level

5. Eat well and hydrated

Eat a healthy lunch to promote a strong immune system and don't forget to stay well hydrated

8 THINGS TO CHANGE YOUR DIET FOR BETTER SKIN

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8 THINGS TO CHANGE YOUR DIET FOR BETTER SKIN

1. Cut out sugar and pastries and eat more berries and lemons.

2. Make half of your plate fresh or steamed vegetables.

3. Say bye to milk and cheese.

4. Eat more seeds and nuts.

5. Eat less meat, more fatty fish.

6. Start your day with lemon water not coffee.

7. Replace refines grains with whole grains.

8. Add more pulses to your diet.

5 WAYS REGULAR EXERCISE KEEPS KIDS HEALTHY

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5 WAYS REGULAR EXERCISE KEEPS KIDS HEALTHY

1. Improves coordination & motor skills

2. Reduce obesity risks

3. Help build self-esteem, character & confidence

4. Improves sleep quality

5. Maintain healthy muscle, bones & joints

HOW MANY HOURS SHOULD YOU SLEEP?

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HOW MANY HOURS SHOULD YOU SLEEP?

1. Newborns ( 0-3 months ) - 14-17 hours

2. Infants ( 4-11 months ) - 12-15 hours

3. Toddlers ( 1-2 years ) - 11-14 hours

4. Pre-schoolers ( 3-5 years ) - 10-13 hours

5. School age children ( 6-13 years ) - 9-11 hours

6. Teenagers ( 14-17 years ) - 8-10 hours

7. Young adult & adults ( 18-64 years ) - 7-9 hours

8. Older adults ( 65+ years ) - 7-8 hours

7 TIPS FOR MINDFUL EATING

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7 TIPS FOR MINDFUL EATING

1. Take smaller bites and chew well

2. Sit at the table

3. Put the fork down between bites

4. Don't eat straight from the packet

5. If you feel full, save it for later

6. Remove distraction

7. Pay attention to the smell, taste dan texture

COLD WATER VERSUS HOT WATER

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COLD WATER

• Stimulates immune system
• Increase alertness
• Prevents colds
• Stimulates anti depression hormones
• Accelerates your metabolism
• Frees up the mind
• Tightens the skin
• Reduces hair loss

HOT WATER

• Relaxes the muscle
• Lowers body tension
• Alleviates migraine
• Reduces swelling
• Reduces anxiety
• Acts as a nasal decongestant
• Removes toxins from the skin
• Opens pores and cleans the skin

5 TIPS TO KEEP YOUR BODY HEALTHY

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5 TIPS TO KEEP YOUR BODY HEALTHY

1. Get up early

Early to bed and early to rise makes a man healthy, wealthy and wise

2. Get enough sleep

Most adults need at least 7 hours of sleep to refresh their body and mind. Kids and teen need even more sleep raising up to 10-11hours

3. Exercise regularly

Exercise for at least 30 minutes every day

4. Eat healthy

Eat lots of fruits and vegetables. Add as many varieties of nutrient items as possible in your meals. Avoid junk.

5. Drink enough water

Drink enough water to keep your body hydrated, min 2 liters a day

6 TIPS TO KEEP KIDS ACTIVE AND HEALTHY

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6 TIPS TO KEEP KIDS ACTIVE AND HEALTHY

1. Activities do not have be structured


2. Join a team!


3. Make nutrition a priority


4. Serve their favourite fruits and veggies


5. Avoid fast food


6. Set a bedtime schedule

6 WAYS TO EAT WELL AS YOU GET OLDER

Assalammualaikum...

6 WAYS TO EAT WELL AS YOU GET OLDER

1. Know what a healthy plate looks like

See how to build a healthy plate at ChooseMyPlate.com

2. Look for important nutrients

Eat enough protein, fruits and vegetables, whole grains, low fat, dairy and vitamin D.

3. Read nutrition labels

Be a smart shopper! Find item that are low fat, added sugars and sodium

4. Use recommended servings

Learn the recomended daily servings for adults aged 60+

5. Stay hyrated

Water is an important nutrient too! Drink fluids consistently throughout the day

6. Stretch your food budget

Get help paying for healthy food

6 HEALTHY TIPS FOR THE HOLIDAY SEASON

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6 HEALTHY TIPS FOR THE HOLIDAY SEASON

1. Everything in moderation

Fill your plate with smaller portions to avoid overindulging

2. Get plenty of sleep

Getting sufficient sleep is necessary to stay healthy

3. Avoid empty calories

Make choices like water or low calorie drinks instead of soda or alcohol

4. Wash your hands

Reduce the spread of germs by washing properly

5. Manage stress

Balance work, home and play. Take time to relax!

6. Keep moving

Any movement counts! Enjoy a walk with family and friends.

5 TIPS FOR BEING HEALTHY AT WORK

Assalammualaikum...

5 TIPS FOR BEING HEALTHY AT WORK

1. Beat the heat - how to stay cool working construction

2. Up your energy - hit the gym

3. Healthy meals for hungry workers - keeping your diet under wraps

4. Stay thirsty, my friend - hydration tips for working in the heat

5. Homework - a better lifestyle for better job safety

8 TIPS TO MAINTAIN YOUR SUGAR LEVEL

Assalammualaikum...

8 TIPS TO MAINTAIN YOUR SUGAR LEVEL

1. Be active

2. Control cholestrol

3. Eat healthy

4. Maintain your blood pressure

5. Avoid alcohol

6. Give up smoking

7. Maintain your sugar level

8. Lose weight