Daily Health

Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Exercise along with cutting calories helps boost your weight loss. Exercise is also important for maintaining your weight and not regaining weight.

Activity (1-hour duration)Weight of person and calories burned

(Adapted from: Ainsworth BE, et al. Compendium of physical activities: An update of activity codes and MET intensities. Medicine & Science in Sports & Exercise. 2000;32(suppl):S498.)

Consuming fewer calories is often the most effective way to lose weight. Still, an increase in physical activity is an important part of any weight-loss program. And walking is a great way to get started. For motivation, do the math: To lose 1 pound, you must burn 3,500 calories. If you cut 250 calories from your daily diet, you could lose that pound in about two weeks. If you add 30 minutes of brisk walking to your daily routine, you could burn another 150 calories a day. Make that 60 minutes of brisk walking and you could burn about 300 calories a day. Of course, the more you walk and the quicker the pace, the more calories you'll burn. Keep it up and you'll walk your way to a healthy weight. Better yet, walking can help you keep the weight off for good.

Weight training: Improve your muscular fitness
Walking for fitness: To trim your waistline, improve your health

Strength training: Get stronger, leaner and healthier

It is nice to have a cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion.
Once this "sludge" reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine.
Very soon, this will turn into fats and can lead to cancer. It is best to drink hot soup or warm tea/water after a meal.

> >A serious note about heart attacks:
> >Women should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line as well.
> >
> >You may never have the first chest pain during the course of a heart attack.
> >
> >Nausea and intense sweating are also common symptoms.
> >
> >60% of people who have a heart attack while they are asleep do not wake up. A pain in the jaw can wake some from a sound sleep. Let's be careful and be aware The more we know, the better chance we could survive...

Do it first thing in the morning :
Not sure when is the best time to work out? Here’s a little secret: Do it first thing in the morning on an empty stomach. Research has shown that you’ll burn more calories if you perform cardio before breakfast than if you eat first, according to a study at Kansas State University. Another study confirmed this and found that fat loss increased only when the study participants exercised in a fasted state. Why? Because your body fasts at night when you are sleeping, and your metabolism naturally slows down because your body needs less energy. Exercising first thing in the morning will rev your metabolism first thing in the day. So tomorrow morning, throw off the covers, lace up your sneakers and take an energy-boosting power walk!

Your coach,
Jorge Cruise

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Fight Fat at Night :

Those eight hours after your head hits the pillow aren’t just for dreaming. While you sleep, your body actually repairs and rebuilds your muscles. But, if you eat too close to bedtime, your body will spend its energy digesting the food in your tummy and not recuperating your muscles. Worse yet, your metabolism slows at night, which means many of the calories you eat late in the evening will be stored as fat. Unfortunately, many of us are late-night snackers and need to learn to overcome these urges. The most important thing you can do is eat enough during your day. Skipping meals will slow down your metabolism and make you susceptible to late-night binges. Many people eat a lot before bedtime not because they’re hungry, but because they are bored, tired, lonely, or depressed. Ask yourself if you are truly hungry before you even step into the kitchen or dip into your snack stash.

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CLEANSE YOUR BODY AT LEASE ONCE A WEEK TO GET RID OF "FALSE FAT" - WASTES, GAS, FLUIDS, THAT CAUSE THE INTESTINES TO SWELL, DISTEND..
How to Cleanse Your Body
Would you swallow teaspoons of chemical-based household cleaners? I didn’t think so! Though it’s hard to believe, your body is actually chock full of toxins, due to the fumes you breathe in, high stress levels and consumption of alcohol and cigarettes. Too often, toxins build up in our bodies from less-than-ideal eating habits. In particular, when you don’t eat enough fiber throughout the week, it’s hard for your body to efficiently move waste through your intestine. When intestinal waste gets stuck, gas builds up. This can result in bloating and abdominal distension – the last thing you want when trying to create a flat belly. Experts think that a person should detox at least once a year. How does one detox? It’s easy! Cut back on the amount of alcohol, sugar, dairy, and saturated fats you consume, and make cleansing juices with vegetables such as watercress, celery and kale, and add the spicy herb ginger for a little kick. Drink plenty of water and antioxidant-rich green tea. Eat lots of fiber, such as brown rice, and veggies, including broccoli, cabbage and artichokes. Take vitamin C, which helps purge the body of toxins. Finally, take deep breaths (while meditating, practicing yoga, or engaging in cardio exercise) and think positive thoughts!
Your coach,
Jorge Cruise

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The participants with psychological distress were more likely to smoke and do little physical activity," lead researcher Dr. Mark Hamer told Reuters Health.
The findings, he said, suggest that doctors who are treating people for depression or anxiety should also pay attention to their lifestyle habits -- and, if necessary, help them with issues like smoking cessation or starting an exercise regimen.
One study found people with low levels of vitamin D were more likely to have a stroke, heart attack, heart failure, or blockage of blood flow in the heart during five years of follow-up, with these risks being even higher among people with high blood pressure.
People with chronically low vitamin D levels secrete too much parathyroid hormone, and this condition, known as hyperparathyroidism, has also been tied to heart and blood vessel problems, the researchers add.
Current U.S. recommendations for vitamin D intake are 200 international units daily for people under 50 years old, 400 IU for people 50 to 70, and 600 IU for people over 70, Lee and his team point out, but there is evidence that people actually need much more. "Many experts in the field suggest the recommended daily intake of vitamin D be increased to at least 800 to 2,000 IU of vitamin D daily, doses that are difficult to achieve without supplementation, particularly in higher latitudes and in areas of extreme winter climate," they add.
While taking in up to 2,000 IU of vitamin D daily is regarded as safe by the Food and Drug Administration, the researchers note. The authors of a risk assessment reported last year concluded that up to 10,000 IU a day is safe.
Would you swallow teaspoons of chemical-based household cleaners? I didn’t think so! Though it’s hard to believe, your body is actually chock full of toxins, due to the fumes you breathe in, high stress levels and consumption of alcohol and cigarettes. Too often, toxins build up in our bodies from less-than-ideal eating habits. In particular, when you don’t eat enough fiber throughout the week, it’s hard for your body to efficiently move waste through your intestine. When intestinal waste gets stuck, gas builds up. This can result in bloating and abdominal distension – the last thing you want when trying to create a flat belly. Experts think that a person should detox at least once a year. How does one detox? It’s easy! Cut back on the amount of alcohol, sugar, dairy, and saturated fats you consume, and make cleansing juices with vegetables such as watercress, celery and kale, and add the spicy herb ginger for a little kick. Drink plenty of water and antioxidant-rich green tea. Eat lots of fiber, such as brown rice, and veggies, including broccoli, cabbage and artichokes. Take vitamin C, which helps purge the body of toxins. Finally, take deep breaths (while meditating, practicing yoga, or engaging in cardio exercise) and think positive thoughts!
Your coach,
Jorge Cruise

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Feeling certain that you can and will attain your dream body is critical to your success. You have to believe before you can achieve. But what can you do if your beliefs are lacking in confidence? You need “positive references.” My friend and mentor Tony Robbins explains the concept this way: Beliefs are the tabletop and references are the legs that support these beliefs. For example, if you believe you’re smart (tabletop), it’s because you already have the references (legs) to support that belief. No matter how you came to believe it, you know inside that you’re smart, which radiates into every aspect of your life. You know you’re smart enough to get that promotion, smart enough to choose healthy foods, smart enough to fix the kitchen sink yourself. Similarly, in order to believe that you can get in shape, you need the legs to support that belief. So get to work building the framework for your “tabletop.” Write down at least four references that support the belief that you will lose weight. You might write: “I am good at finishing what I start,” or “I am a good role model for my kids.” These positive references support the belief that you can and will do what it takes to get lean.

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You are the one who can stretch your own horizon.
We all have the extraordinary coded inside us, waiting to be released.
It’s time to start living the life you’ve imagined.
细节成就完美 - Well done details will lead to perfection and beauty.
Be generous and true. - Winston Churchill

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Check http://www.mypyramid.gov/

美国医学专家推荐：不得病的十大秘诀本文网址：http://www.backchina.com/news/2008/12/19/22806.html
为什么有些人经常生病，有些人却身体强壮？据美国"网络医学博士"12月15日报道，美国医学专家指出，健康并非天生，只要掌握十个秘诀，你也能增强免疫力，远离疾病。

　　1.把好口腔关。芝加哥公共卫生顾问乔安娜•布鲁萨德指出，认真刷牙、使用漱口水，能够提高免疫力。口腔卫生差会引发牙周炎，从而导致糖尿病或心脏病，因此把好口腔关是保证健康的第一步。

　　2.有一双干净的手。洗手的道理不言自明，但多数人却不以为然。医学博士希拉•卡斯说，在感冒流行的季节，每天要多用肥皂洗手。采用正确的洗手方法，能让全球10亿人远离感冒，还能预防其他传染性疾病。

　　3.多吃红苹果。"每天一苹果，医生都失业。"红苹果、甘蓝以及绿茶中含有一种叫槲皮素的天然抗氧化剂，它能让人们在压力下增强免疫力。美国阿帕拉契州立大学教授大卫•尼曼博士在研究中发现，连续5周通过红苹果摄入槲皮素的人，患呼吸道疾病的风险会降低40%。

　　4.社会交往要广泛。美国卡耐基•梅隆大学的心理学教授希尔顿•科恩说，当人们受到病毒侵袭的时候，一些人格因素会对感冒起到抵抗作用。与内向型人相比，外向型人感冒几率更低，这是因为社会交往会增强机体的抵抗力。社会交往多的人患心脏病的少，寿命也更长。

　　5.每天动一动。医学博士克里斯蒂安娜•诺斯鲁普说，锻炼可以改善血液循环，增强抵抗力，即便有病菌侵入机体，身体也会把它们统统歼灭掉。

　　6.睡眠要充足。"每天睡上8个小时，绝对让你少生病。"诺斯鲁普说，碰枕头就着而且整夜睡得好的人，更不容易感冒。睡眠好，代谢水平上升，能迅速地恢复免疫力。

　　7.情绪要乐观。科恩的研究显示，那些快乐、热情、镇定的人，患传染病的几率较小。他们调查了193名健康人，发现情绪乐观的人感冒症状少，对上呼吸道疾病也有更强的抵抗力。"这是一种稳定的人格特征。人们不患感冒并非因为他们受到病毒侵袭的那天有多快乐。"科恩说。

　　8.别忽视维生素。全球都缺维生素D。诺斯鲁普说，维生素D多见于鱼、鸡蛋和牛奶中，多吃这些食物有利健康。维生素C不足也会降低免疫力，人们可以从柑橘类水果中摄取这种营养素。

　　9.好心态胜药片。一种想法出现，身体会随之发生一连串的生化反应。积极的态度会提高一氧化氮的水平，让神经递质得到平衡，免疫力得到改进。

　　10.调整呼吸，学习冥想。冥想训练会让人们的神经系统更平静，有助于释放压力，调节睡眠，增强抵抗力。美国威斯康星大学与哈佛大学的研究人员发现，参加冥想训练的志愿者所产生的流感抗体，比那些没有进行这种训练的人多得多.

Think of all possibilities: lost all day's work 09042008

◇追求真正的幸福，在于对平淡生活的热爱、、、、、、(杨树鉴）

第一件事是看日历和每天注意事项，知道需要做什么，急的缓的。

◇人的生命的成功基因就是对信念的执着与追求 -- 笑看风云

◇“少睡少吃，多说多做”，张艺谋谈到他导演奥运会开幕式的生活时如是说。 连张艺谋都懂得了“少吃”的好处和道理，否则他不能工作了。

◇睡不着时一定不要吃东西。起来做事喝点果汁，或看电视，就会转移注意力。。累了就可以睡了。

◇不饿不吃。吃少了有办法；吃多了不可挽回，干受罪，后果严重，有生命危险。

◇西瓜核桃洋葱燕麦大麦豆类蒜大豆酸奶苹果橙子鸡蛋洋菜花洋白菜菜花。

◇每天早晨喝水，茶，西瓜; 不再吃别的东西。 锻炼走路。开里屋窗户。

◇午饭 fish +veggies;

◇晚上吃饭有计划要少: 一般来说 两个水果或两碗粥。 Or one Bagel or 豆饭 or 糙米饭, 燕麦粥Oatmeal & a Yogurt only!! 因为工作一天后心脏已经很累，不能承受更多的负担. 英国外交大臣和张学良的弟弟都是在大陆参加晚宴后的夜间粹死的。

◇晚饭少才能睡得着，否则肚里难受不能入睡。早睡10 PM左右.
◇上午和下午要喝水.

◇少食, 运动 (physical and mental), mentally active, something to look forward to 和快乐是健康的关键factors。 坚定 执著 相信自己.

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