Calorie Archives - InnoHEALTH magazine

Breast lump? Why you shouldn't panic

InnoHEALTH Magazine — Fri, 02 Feb 2018 06:53:25 +0000

It’s every woman’s greatest fear: Finding a breast lump while showering or doing a monthly breast self-exam. But the truth is, a lot of that fear is unfounded, due to the fact that 80% of all lumps turn out to be benign. Here’s what those lumps really mean. Writes Indu S.

We all know the stats: One in nine women will develop breast cancer in her lifetime. For most of us, those numbers make every bump in our breasts a cause for panic. But while a lump should never be ignored, the fact is that the texture and feel of a perfectly healthy breast — whether lumpy or smooth, sore or sensitive — can vary from month to month, woman to woman. So when should a bump evoke concern? Read this B&S advisory article compiled by information from leading doctors in the field.

Why your breasts are lumpy?

Doctors have a scary name for lumpy breasts: Fibrocystic breast disease. But although the word disease may induce panic, doctors reassures that lumpy breasts are common. “Many women experience lumpiness, tenderness or thickening of the breast tissue due to monthly hormonal changes. It’s not unusual.”

In fact, there isn’t even a specific test to diagnose these kinds of lumps. It’s not like having a mammography or biopsy and finding a result. It’s kind of in the fingers of the beholder.

Sussing out the good lump from the bad

If your breasts are on the lumpy side, it can be tough to know what to feel for during those monthly self exams. The good news is that “normal” breast lumps tend to feel distinctive; usually they’re soft, smooth and movable. Cancerous lumps, on the other hand, tend to be hard, rough-edged and immobile.

The best way to keep yourself healthy is to examine your breasts every month so that you’re intimately familiar with their geography — every dip and lump and thickening. The best time to do it is about a week after your period, when breasts tend to be least lumpy. (Breast lumpiness and soreness is most likely to occur the week before a woman’s period and ease up after menstruation begins.)

Once you have a sense of the normal texture of your breasts, it will be easier to figure out when something doesn’t feel right and merits a trip to your doctor.

Lumps and cancer risk: Is there a connection?

The good news is fibrocystic breast condition does not increase your risk of breast cancer. There is no relationship between this condition and breast cancer, claim doctors.

What to do when your breasts hurt

Try taking the Pill. Birth-control pills seem to ease pain and lumpiness for some women. This is probably because they keep a woman’s hormone levels more stable throughout her cycle.

Ditch that skimpy lingerie — at least on top. Some women find that wearing a supportive bra (read: one with underwires) can help ease pain.

Go easy on caffeine — Though studies haven’t proved a connection between lumpiness and caffeine, some doctors recommend that women with monthly breast pain cut back on the coffee.

Your Breast Health

Breast cancer is the most common form of cancer in women today, and every woman is at risk. Although there is no proven way to prevent the disease, there are ways that each woman can protect her health. Here are steps you can take to maintain good breast health.

Follow an early-detection program:

* Get regular mammograms, beginning at age 40; one every year or as directed by your doctor.

* Have a breast examination by a doctor or nurse, every year, starting at age 20.

* Learn the normal feel of your breasts, and perform monthly self exams. Many women have lumpy breasts, which are usually not cause for concern. However, if you feel a change or a lump that is new, be sure to have it checked by a doctor or nurse right away.

* There are other steps you can take for good breast health. Researchers are continuing to explore the effect that a healthy, active lifestyle can have on reducing breast cancer risk. While it is not yet known whether losing weight will reduce your risk of developing breast cancer, maintaining a lifelong healthy weight is good for your breast health as well as for your heart and bones.

Results of breast cancer research also suggest you should:

* Maintain a diet low in fat; one that includes fruits, vegetables and whole grains. These low-calorie, high-fiber foods have proven health benefits.

* Drink alcohol in moderation, if at all. Regular use of even small amounts of alcohol — whether it is liquor, beer or wine — has been shown to increase breast cancer risk.

* Don’t smoke. Smoking causes cancer, heart disease and many chronic illnesses; it also negatively affects the health of others.

* Exercise regularly. Work out, do aerobics, bike or walk briskly — exercise in some way so as to raise your heart rate — three or more times a week. Several studies have shown that regular vigorous exercise can reduce breast cancer risk.

Reducing your risk: Self examination techniques

Breast cancer cannot be prevented, but it can be detected at an early, treatable stage. Women ages 40 and older should go for regular screening mammograms, a simple procedure that can reveal breast cancer at its earliest stage — up to two years before it can be felt. Annual screening mammography should begin at age 40. And, annual breast examinations by a medical professional are a required complement to screening mammography. Every woman, age 20 and over, should have a clinical breast exam by a doctor or nurse every year.

Many breast irregularities are found by women themselves, yet women often do not know how to perform breast self-examination (BSE), and few do so regularly. Although BSE has never been proven to affect survival (BSE usually finds lumps at a later stage), becoming familiar with your breasts and what feels normal for you is a recommended component of every woman’s breast health program. Your annual exam is a good time to ask your doctor or nurse about how to do a good self-examination every month. Giving yourself a correct and comprehensive breast self-exam is vital to your health.

For Monthly Breast Self-Exams:

* Use the flat part of your fingers of your three middle fingers to feel your breast. Always use your left hand for your right breast and your right hand for your left breast.

* Go from your neck, down under your arm, across and to the bottom of your rib cage and up the breastbone. This area is all breast tissue.

Check for any lumps, hard knots, swelling, dimpling or thickening. Perform your self-exam in front of a mirror and observe for any abnormal change in size, shape, color or discharge.

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Read all the issues of InnoHEALTH magazine:
InnoHEALTH Volume 1 Issue 1 (July to September 2016) – https://goo.gl/iWAwN2
InnoHEALTH Volume 1 Issue 2 (October to December 2016) – https://goo.gl/4GGMJz
InnoHEALTH Volume 2 Issue 1 (January to March 2017) – https://goo.gl/DEyKnw
InnoHEALTH Volume 2 Issue 2 (April to June 2017) – https://goo.gl/Nv3eev
InnoHEALTH Volume 2 Issue 3 (July to September 2017) – https://goo.gl/MCVjd6
InnoHEALTH Volume 2 Issue 4 (October to December 2017) – http://amzn.to/2B2UMLw
InnoHEALTH Volume 3 Issue 1 (January to March 2018) – https://goo.gl/fksdQx

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Food for thought

InnoHEALTH Magazine — Thu, 01 Feb 2018 06:41:42 +0000

How important is your Mental health for your physical performance

By Edwina Coram

Do you have days when your mind feels foggy; when you can’t seem to think straight or concentrate on anything no matter how hard you try? If your answer is yes, then it might be time to re-evaluate your diet and daily habits.

Some things that we do deplete the body’s system and in turn will affect the ability to think clearly and concentrate. Not eating regular healthy meals can be a drain on the brain, affecting your ability to focus without becoming distracted.

Iron is essential for the transportation of oxygen to the brain, too little iron in your diet means that the brain literally suffocates. Inadequate oxygen supply prevents cells from converting glucose and other calorie containing foods to energy, quick enough to meet your cellular needs. In such case, many cell functions will either slow down or stop altogether. Leaving you feeling tired, and irritable. You may also find it difficult to think clearly or concentrate.

Smoking has similar adverse effects. The nicotine in tobacco smoke constricts the blood vessels and interferes with circulation. This can gradually reduce the number of brain cells, increasing free radicals. These in turn, damage the whole system, due to oxygen deprivation. Again this can make feel sluggish and will also be a burden on your immune system.

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Acute or chronic stress can also result in the inability to concentrate and thus reduce the effect of short-term memory. Likewise, high blood pressure is linked to reduced attention span and memory loss. Concentration can further be affected by lack of physical exercise and obesity.

Smartening up your diet

If you want to restore you concentration and memory skills then a good place to start is with your diet. Mental performance and relaxation can both be improved by choosing the right combination of foods.

Foods rich in iron include whole grains, beans, and fortified cereals. Though these are generally more difficult to absorb than animal sources, vitamin C will help enhance your intake, so you should consider including sources such as citrus fruit, strawberries, red peppers, broccoli, potatoes, watermelon, cantaloupe, cauliflower, and kiwis in your meal.

There are two amino acids in the brain (L-tryptophan and L-tyrosine) which compete with each other to control brain function. The brain uses L-tyrosine to synthesize neurotransmitters such as dopamine and norepinephrine. Both these chemicals are essential to the processes of alertness, clear thinking and concentration. L-tyrosine production is stimulated by protein rich foods such as beans, nuts and soya. The brain uses L-tryptophan to synthesize the neurotransmitter serotonin, which is responsible for relaxation and satiety and slowing down reaction time. L-tryptophan production is stimulated by foods such as sunflower seeds, milk and carbohydrate rich food. Because these chemicals compete with each other, if you want to stay focused and alert throughout the day, then the best thing it to eat protein rich foods. That way L-tyrosine will reach the brain first, thus keeping your mental performance at maximum potential.

If you don’t allow your body a chance to self-cleanse then poor concentration and fatigue can become daily problems. You can help your body relieve itself of toxins by adjusting your dietary routine. Including alfalfa sprouts soybeans, brown rice, sesame salt, miso, and sea vegetables can help to clear toxins from your body and enervate your digestive and metabolic processes.

Adding friendly microflora to your digestive system by eating yogurt or probiotic supplements can also help to detoxify your system and prevent buildup of damaging bacteria in the intestines.

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There are also a number of herbal drinks, which are nutritious as well as helpful for detoxification processes. Dandelion, licorice root, yellow dock root, milk thistle, red clover and burdock root taken in extract or tablet form will each help to remove toxins from the body and boost the immune system. Lemon, beet, carrot, wheat grass and the juices of all leafy greens are the best juices for purifying the blood because as they help to build up essential nutrients.

Several mini-meals and snack throughout the day rather than a few large meals with long intervals will help your metabolism function better by balancing nutrients and keeping the brain supplied with oxygen. A moderate meal every four hours is adequate to balance brain chemical and improve mood and blood sugar levels. But don’t be tempted to nibble, this will lead to craving and gorging and will disrupt concentration further. It is also beneficial to increase your water intake to at least 6 glasses daily, and to limit caffeine (coffee, tea, and coke) to two beverages per day. Remember, if you are consuming less than 2,500 calories daily then it is advisable to at least consider taking a moderate vitamin supplement, but don’t be tempted to use supplements as replacements for nutritious foods.

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Carb reality: The truth about carbs – Are they evil or essential?

InnoHEALTH Magazine — Wed, 31 Jan 2018 09:22:08 +0000

Unless you’ve been living under a rock for the past few years, you know that people are in the midst of a low-carbohydrate craze! Low-carb diet books consistently top best-seller lists, food manufacturers are creating low-carb versions of familiar foods like bread and cookies, fast food chains are offering low-carb meals, and even beer companies have entered the fray with low-carb brews. Basic scientific truths, like the fact that carbs are actually important for your health, have been lost in all the marketing hoopla. Read on to find out the truth about the carbs:

How important are carbs?

If you don’t get enough, your mood, memory and sleep patterns are likely to be negatively affected, since carbs help create the brain chemical serotonin, which plays a key role in these processes. Exercise also becomes more difficult, since your muscles prefer to burn carbohydrates above all else, especially during aerobic workouts like running and cycling.

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Does cutting carbs lead to weight loss?

As many people will attest to, low carb diets do help you lose weight rather quickly. But — and this is a big but — studies show that you will have most likely have given up on your diet by the end of a year, because after all, how many steak dinners can one woman take? In addition, it’s highly likely that you will eventually hit a serious plateau or put the lost weight back on. When you deprive yourself of easy fuel in the form of carbohydrates, your body begins breaking up muscle, converting muscle protein into glucose as a last resort. At first, this cannibalization of muscle mass causes you to lose water weight, but less muscle means fewer calories burned and an inevitable slowdown of your metabolism.

Which foods qualify as “low-carb”?

Good question — although there’s no clear answer. The packaging terms “low-carb” and “low net carbs” (carbs able to be digested by the body) have no official definitions, unlike, for example, the terms “low-fat” and “nonfat.” As a result, there are no rules as to what qualifies a food as low-carb. To create foods lower in carbohydrates than their regular versions, companies simply subtract fiber and sugar alcohol content, which aren’t really absorbed into the body anyway. In truth, a food said to have low net carbs often contains mthe same number of calories as its non-labeled counterpart. For example, one slice of low-carb Atkins bread has 60 calories and 8 grams of carbs, while one piece of regular “light” bread has 2 more grams of carbohydrates, but 10 fewer calories. Ultimately, it’s the number of calories you eat that affects your weight.

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Does carb quality count?

The types of carbs you put into your body do make a difference for your health. The most healthful kinds are those that go through the least processing, including whole-grain foods like whole-wheat bread and pasta, oats and brown rice. These wholesome carbs have more fiber, which helps keep your blood sugar levels steady, leaves you feeling full longer, and aids in digestion. A recent study reported in the American Journal of Clinical Nutrition showed that eating whole-grain carbs may protect women from developing diabetes.

What happens if you eat too many carbs?

As with any food, if you eat too much, you will gain weight. After all, weight gain occurs when you take in more calories than you expend; an excess of 3,500 calories creates one pound of fat. But in and of themselves, carbs are not fattening. They are a necessary part of your diet. If you eat healthfully and stay active, carbs will not make you fat.

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HEALTHY DIET TIPS FOR MOMS

InnoHEALTH Magazine — Wed, 06 Dec 2017 06:35:15 +0000

Healthy Diet for Moms-to-be

Eat well, be well during pregnancy

By Samya Athamneh, International Dietician

Congratulations, you are pregnant. However, if you are like most women, who have concerns running through your mind, how can I eat healthy for both my baby and my self? In addition, how can I gain the right amount of weight so that it does not take me until my child is in preschool to fit back into my jeans again?

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Between cravings and morning sickness, eating well during pregnancy may not always be a piece of cake. However, prenatal nutrition is a serious business. It is necessary for you and your baby’s growth, brain development, reduced risk of birth defects and a strong immune system. Since it is not how much, but what you eat that makes the difference, here is how the healthy pregnancy diet can help. During pregnancy, the body requires extra calorie, protein, vitamins, mineral in order to support the baby’s growth and to allow for changes in mothers body.

Important considerations in pregnancy

The extra food you eat should not be just empty calories, it should provide the nutrients your growing baby needs. For example, calcium help makes bones and teeth strong, while you are pregnant; you still need calcium for your body plus extra calcium for the developing baby. Similarity, you require the all-essential nutrients than you did before become pregnant.

Here are some of the most common nutrients you need and the foods that contain it:

Nutrient Needed	Needed for	Best sources
Protein	Cell growth and development	Lean meat, fish, poultry, egg white,beans, peanut butter, tofu
Carbohydrate	Daily energy production	Breads, cereals, rice, potatoes, pasta
Calcium	Strong bones and teeth, muscle contraction/nerves function	Milk, cheese, yogurt, sardines with edible bone, spinach, okra
Iron	Red blood cell production / needed to prevent anaemia	Lean red meat, spinach, iron fortified cereals, nuts, dried fruits
Vitamin A	Healthy skin, good eye sight, growing bones	Carrot, dark green leafy vegetable,potatoes
Vitamin C	Healthy gums, teeth and bones, assistance iron absorption	Citrus fruit, broccoli, tomato, fruit juices
Vitamin B6	Red blood cell formation effective use of protein, fat and carbohydrate	Whole grain cereals, banana
Vitamin B12	Formation of red blood cell, maintain nervous system health	Meat, fish, poultry, milk
Vitamin D	Healthy bones and teeth, aid in calcium absorption	Fortified milk, dairy product, cereals,fish, sardines
Folic acid	Blood and protein production/effective enzyme function	Green leafy vegetables, dark yellow fruits and vegetables, beans, nuts, peas

Food craving during pregnancy

Food craving during pregnancy is normal. Although there is no widely accepted explanation for food cravings, almost two thirds of all pregnant women have it. If you develop sudden urge for a certain food, go and indulge your craving, it provides energy or an essential nutrient. However, if your craving persists and prevents you form getting other essential nutrients in your diet; try to create more of a balance in your daily diet.

During pregnancy your tastes for certain foods may change, you may suddenly dislike foods you were fond of before your pregnancy. In addition, during pregnancy, some women feel strong urges to eat non-food items such as ice, laundry starch, dirt, chalks, ashes, paint chips, clay.

This is called pica and may be associated with a mineral deficiency like anaemia. Do not give in to theses non-food cravings; they can be harmful to both you and your baby.

Foods to avoid

Some foods make you and your baby sick, avoid these foods as they can cause food poisoning or certain harmful diseases.
• Raw fish, especially shellfish
• Soft scrambled egg and food made from raw or lightly cooked eggs
• Un-pasteurized juices
• Un-pasteurized milk and foods made from it
• Herbal supplements and teas
• Raw or uncooked meat, poultry, seafood and hotdog
• Never eat non-food items like clay , starch, coffee grounds
• Avoid alcohol during pregnancy; alcohol has been linked to premature delivery, mental retardation, birth defects and low birth weight babies
• Do not eat shark, swordfish, king mackerel, or tile fish (also called white snapper), because they contain high levels of mercury.

What to eat and when

During pregnancy, you may have morning sickness, diarrhoea or constipation, you may find it hard to keep foods down or you may feel too sick to eat at all. Here are some suggestions:
Morning sickness: Eat crackers, cereal or pretzel before getting out of bed, eat small frequent meals throughout the day and avoid fatty, fried, and grassy foods.
Constipation: Eat more fresh fruit and vegetables, drink six glasses of water.
Diarrhoea: Eat more foods that contain pectin and gums to help absorb excess water such as apple, applesauce, banana, white rice, oatmeal, boiled potatoes.
Heartburn: Eat small frequent meals throughout the day. Try drinking milk before eating and limit caffeinated foods and beverages like tea, coffee, chocolate, soft drinks.

Unveiling myths with reality

Pregnancy produces a host of physiological and emotional changes in women. Advice seems to pour in from all sources, well-meaning friends, family member, and colleague at work and even perfect strangers tend to comment on a pregnant woman’s health. In the face of often-contradictory advice, especially concerning ones diet, it may be hard for a mum to achieve a comfortable and healthy balance. Eating a healthy diet is one of the most important things any pregnant women can do to enhance her health as well as the health of her baby. Here are some nutrition myths followed by information to get you and your baby off to a good start.

Myth#1: You are eating for two

In reality, you are eating for one plus one very small being. Most women only need to consume an extra 300 calories per day. Far from being a tome to overindulge, pregnancy is a time to eat sensibly and healthily. The suggested weight gain during the pregnancy is approximately 24-35 pounds (10-15 kg). However, this weight may vary depending upon each mother-to-be, pregnancy weight and the number of babies she is carrying. An under weight woman may gain up to 40 pounds, while an overweight woman may be asked to gain just 15 pounds, your doctor will specify an appropriate weight gain for your height and body build.

Myth#2: Eat low carbohydrate, high protein diet

In reality, weight loss diet, high protein – low carbohydrate, is not recommended during pregnancy. According to the daily food guide pyramid, grains, fruits and vegetables should compromise more of your diet than the meat groups. In fact, 2-3 servings of protein are required each day for pregnant women. This is easily achieved by consuming an egg/ 2-3 oz of poultry or meat/ ½ cup of dried beans or peas in the course of one day. Extra calories consumed during pregnancy should be evenly distributed among five major food groups.

Myth#3: Pregnancy induced high blood pressure caused by too much salt

In reality, pregnancy induced high blood pressure is due to a variety of physiological changes in the body during pregnancy and is therefore not treated the same way as hypertension in non pregnant adults. Moderation is the key. While overindulging in processed foods, typically containing too much salt would be unhealthy, eliminating salt and consuming no salt or low sodium specific food will be inappropriate. Aim to get 6 grams of sodium as a table salt in your foods every day.

Myth#5: It is better to rely on vitamins rather than ones diet during pregnancy

In reality, Vitamin should never be a substitute for a healthy diet, while most obstetrician and midwives will prescribe a multivitamin for their patients, these vitamins are intended to supplement and not replace a sensible diet. The best sources of vitamin and minerals may be found in their naturally state as they are better absorbed and are accompanied by their other nutrients such as protein or fiber.

Myth#4: Now that you are pregnant, it is a good time to start thinking about folic acid and B complex vitamins

In reality, Folic acid is particularly important in the first days and weeks of fatal formation, for this reason it is recommended that women take multivitamin before becoming pregnant to ensure they have adequate folic acid during the early development of the baby’s brain and spina bifida. Optimal folic acid consumption should continue through out pregnancy and in every woman’s diet during the childbearing years. Beside vitamins, excellent sources of B complex vitamin include orange juice, beans, citrus fruit, dark green leafy vegetables, nuts and whole grains.

Dietary guide

In order to achieve a well balanced healthy adequate nutrition during pregnancy, you should cover the daily allowances from the different criteria of food on a daily basis as following:

Nutrient	Food allowances per day
Milk	2-3 cup
Meat/fish/poultry(liver once a week) cooked weight	4 oz
Vegetables including: Dark green leafy or deep yellow Potato Other vegetables	½ cup 1 medium ½ to 1 cup
ruits including: Citrus Apples or other fruit	1 serving = 1 fruit 1 serving = 1 fruit
Cereals enriched or whole grain As pasta/rice/macaroni	3 Serving (1 Serving to ½ to 1 cup)
Bread, enriched or whole grain	4 slices (2 in the morning as breakfast / 2 for dinner and keep 1 slice as a snack in between )
Vegetables oil	4-5 teaspoons
Vitamin D supplement or use fortified milk Iodized salt	400 IU ( consult your doctor) 5-7 grams per day
Eggs	3 eggs per week

Repeatedly, it has been emphasized that reduced nutritional intake has a depressing effect on physical development. Malnutrition during the period of rapid brain growth will lead to some neurology impairment. Past studies of nutrition in women during pregnancy have shown a definite relationship of the diet of the mother and the condition of baby at birth.

To protect your self and your precious baby from any possible complications review your lifestyle and try to change any unpreferable behaviour related to your diet toward the better.

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CALORIE INTAKE FOR YOUR BODY TYPE

InnoHEALTH Magazine — Mon, 04 Dec 2017 10:41:20 +0000

For some people, the word “calories” brings about emotions of dread and fear. For others, it’s a place to call home, where they feel all warm and fuzzy. And yet for others, “calories” connotes a way to salvation and better health.

Well, for these 3 main types of people ([1] an ideal-weight person who fears getting fat, [2] an obese person who denies himself the freedom of getting thinner, and [3] a dangerously thin person who needs to put some meat on himself), there’s hope. And guessing 99.9% of you out there, fall somewhere in these categories, I suggest you keep reading if you’d like to free yourself of that potentially vicious word forever.

Survival of the fittest

No matter who you are or what kind of body type you have, there is one definite rule in this universe: you’ll come out on top only if you’re physically and mentally fit. From basics like getting that attention that you have always been seeking, or emanating a strong leadership presence during your presentation, it’s all about how you look and how you project yourself.

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The skinny

For the person who is extremely thin (i.e., your bones are protruding on some parts of your body), it’s more a problem of eating the basics for survival. These types need to carefully plan their daily meals in order to ingest the perfect ratio of fat:protein:carbs (30:40:30). 30% of the calories they ingest needs to be fat and carbohydrates, while 40% needs to be protein.

This, coupled with moderate exercise, will help pack on some pounds gradually. People in this type of category need to change the way they view food. Food is not the enemy; it can be your friend. Actually, it can be your savior. Without basic sustenance from vitamins, minerals, fats, carbs, and proteins, the body will self-destruct.

The ideal weight person

For the person who is already at his ideal weight, it’s more a problem of mental image and fear. They are usually so afraid of becoming fat that they deny themselves the smallest pleasures like a nice cold ice-cream cone on a hot summer’s day.

Fitness buffs who are in top shape burn themselves out by exercising too much and not letting their bodies recuperate. They harbor this fear (whether consciously or unconsciously) that they’ll go over their ideal 10% body fat limit, and become the next Guinness World Record holder for the heaviest guy alive. Since these types are already hitting the gym 6 times a week and eating sensibly, the only thing they should change is their mental reasoning. Pushing the body too much too fast is never a good thing.

The overweight

Finally, for the person who is obese (i.e., you can’t see your own feet while standing straight and looking down at the floor), it’s a matter of eating too much and exercising very little — if at all. This is when the calories start piling up and everything you eat gets stored as fat (yes, even protein and carbs).

Following the aforementioned fat:protein:carbs ratio helps, but you also need to exercise at least 4 times a week for 45 minutes, doing a lot of cardio and aerobics in order to melt away those love handles and that large bottom.

Height	Small Frame (Calories)	Medium Frame (Calories)	Large Frame (Calories)
5’5”	1518-1898	1620-2025	1744-2180
5’6”	1567-1959	1668-2085	1793-2242
5’7”	1618-2023	1718-2147	1845-2306
5’8”	1671-2089	1768-2210	1897-2372
5’9”	1726-2157	1820-2275	1952-2440
5’10”	1783-2228	1873-2341	2008-2510
5’11”	1842-2302	1927-2409	2065-2582
6’0”	1903-2378	1982-2478	2124-2655

How to decrease your calorie intake

Eat a variety of foods that are low in calories but high in nutrients; check the Nutrition Facts Label on the foods you buy.
Eat less fat and fewer high-fat foods.
Eat smaller portions and limit second helpings of foods high in fat and calories.
Eat more vegetables and fruits without fats and sugars added in preparation or at the table.
Eat pasta, rice, breads, and cereals without fats and sugars added in preparation or at the table.
Eat less sugar and fewer sweets like candy, cookies, cakes, and soda.
Drink less or no alcohol.

How to increase your calorie intake

Eat a variety of foods that have a lot of nutrients, but also a lot of protein and fat (always keeping in mind the 40:30 — protein:fat — ratio).
Eat a bit more foods high in protein, such as egg whites and meats.
Eat a lot of vegetables for regulating your digestion.
Eat grains and beans.
Eat sensible amounts of food at mealtimes. Do not deny yourself normal portions.
Be careful about binge eating. Do not overdo it, then feel guilty and regurgitate everything later on. Not only is this unhealthy for your body, but also for your mind.

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Calorie Archives - InnoHEALTH magazine

Breast lump? Why you shouldn't panic

It’s every woman’s greatest fear: Finding a breast lump while showering or doing a monthly breast self-exam. But the truth is, a lot of that fear is unfounded, due to the fact that 80% of all lumps turn out to be benign. Here’s what those lumps really mean. Writes Indu S.

Why your breasts are lumpy?

Sussing out the good lump from the bad

Lumps and cancer risk: Is there a connection?

What to do when your breasts hurt

Your Breast Health

Follow an early-detection program:

Results of breast cancer research also suggest you should:

Reducing your risk: Self examination techniques

For Monthly Breast Self-Exams:

Food for thought

How important is your Mental health for your physical performance

By Edwina Coram

Smartening up your diet

Carb reality: The truth about carbs – Are they evil or essential?

How important are carbs?

Does cutting carbs lead to weight loss?

Which foods qualify as “low-carb”?

Does carb quality count?

What happens if you eat too many carbs?

HEALTHY DIET TIPS FOR MOMS

Healthy Diet for Moms-to-be

Eat well, be well during pregnancy

By Samya Athamneh, International Dietician

Important considerations in pregnancy

Here are some of the most common nutrients you need and the foods that contain it:

Food craving during pregnancy

Foods to avoid

What to eat and when

Unveiling myths with reality

Myth#1: You are eating for two

Myth#2: Eat low carbohydrate, high protein diet

Myth#3: Pregnancy induced high blood pressure caused by too much salt

Myth#5: It is better to rely on vitamins rather than ones diet during pregnancy

Myth#4: Now that you are pregnant, it is a good time to start thinking about folic acid and B complex vitamins

Dietary guide

CALORIE INTAKE FOR YOUR BODY TYPE

Survival of the fittest

The skinny

The ideal weight person

The overweight

How to decrease your calorie intake

How to increase your calorie intake