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Drug preguntas
Sep 14
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1
Weigh yourself.(Example: if you weigh 150, and you want to lose 30 pounds, 120p,) Write down how many pounds you want to lose. An average person in middle, high school loses 2 pounds per week at maximum. (Don't push, or aggravate yourself,as this will take time and effort to achieve.) Figure out how long you have to lose the pounds, and set a REACHABLE goal. (You can use an app on your iPhone/iPod Touch; "MyNetDiary" is recommended) Try to weigh yourself once or twice a week, but not obsessively. You will aggravate yourself too much and give up.
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2
Set up a plan. Once you figure out what you need to lose, the second step is to figure out how to lose it. Create a exercise schedule for every other day to start out with. You should ALWAYS do at least 20 minutes of ANY exercise a day, but at first you need to make sure to take it every OTHER day. (Ex: Mon: 30 min. Cardio, 10 min. Stretching/Yoga, 20 min, Strength/Toning Exercises., Tues: 20 min. LIGHT Cardio/Yoga). Always Hydrate with water and take 5-10 minute breaks in between each routine.
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3
Drink water. Water, Water, Water. ALWAYS drink at least 6-7 glasses of water a day. This will flush out your body, and keep your skin crystal clear. Try to ditch soda for at least 1 month, for a mini challenge.
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4
Check your schedule. Whether it's your school, work, or Social schedule you need to always make time to exercise. If you have more time in the morning, do 50-100 crunches, or 30 min. Run outside with your music but not loud so that you can't hear everything around. If you have more time at night do 50-100 crunches, or 30 min. Run outside with your music! When you come back from a Run or finish your crunches make sure to drink a glass or bottle of ice cold water, and to wash your face to keep it clear. These morning/afternoon activities go ALONG with your regular exercise routine.
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5
Change the diet. DITCH THE JUNK. No processed Foods. Instead of chips when you come home, have an afternoon banana. You should eat something every 3 hours to keep your metabolism going.
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6
Eat… Your… Breakfast. If you think that skipping meals will make you fit in those skinny jeans, think again. Your body will go into starvation mode, and WILL CLING TO ALL YOUR FAT. Breakfast in the morning keeps your metabolism going throughout the day, and gives you energy for school, work, and better food AND exercise choices.
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7
Have a healthy lunch. Lunch is kind of like a big snack. This is usually the most unhealthy meal of the day. A perfect lunch would be: Rolled up Turkey, 10 Wheat Thins, Some fruit, (NO GRANOLA BARS!! They hold onto fat), yogurt, and OF COURSE water! Or if you need something sweet go for whole cranberry juice. Don't go with cranberry juice COCKTAIL because they add sugar.
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8
Choose one energy-boosting, fulfilling, satisfying and tasty thing. For me its an apple with one spoonful of peanut butter (natural, less fat) FOR THE WHOLE APPLE. Yummy! You can choose a fruit, vegetable, No processed foods (Bags, Plastic, Boxes are not welcome here.) Eat Slowly and focus on taste! After all, you are supposed to ENJOY delicious food!
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9
Eat less dinner. Dinner. This is usually the biggest meal. Try to use smaller plates to make your food look bigger. Eat Slowly and use this method: Every bite, try to chew for 5 seconds, then swallow, wait 3 seconds and drink a sip of water. Confusing? It's not. Just 53D 5 seconds, 3 seconds, Drink. Don't over think it. You don't HAVE to use this method. Try to eat Protein at every meal. Chicken, Steak, and Beef should be about the size of a deck of cards. Always eat greens! If you are having pasta (which isn't the BEST choice, but whatever.) It should be about the size of your fist. Use 53D and you'll be full! Always eat veggies and protein WITH EVERY meal. And of course WATER!
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10
Have a healthy dessert. On those special occasions when you feel you want to cheat a little, go for the healthier options. Like, Strawberries. Or Bananas dipped in chocolate. (Not TOO much!) Or one or two spoonfuls of whipped cream for those really big cheat moments.
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11
Eat more, smaller meals. 5-meals, instead of 3? That's right. It's better to have 5 small meals rather than 3 big meals. Have Breakfast, Morning Snack, Lunch, Afternoon Snack, and Dinner. All small of course. Eat Slowly. 53D, and Enjoy!
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12
Pay Attention! Read labels, it's important to know what's going in your body. You don't have to be obsessed, but do pay attention. Make sure your consuming your individual calories for the day, and not going over board. Sugar is your #1 ENEMY! Stay away from it as long as you can. Sugar= Fat. Too much Bread = Sugar, which = Fat.
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13
Go to sleep! Try to go to bed on a routine every day, even on weekends. To keep your body energized and ready to make good choices all day. Also to keep your skin glowing and healthy!
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14
Don't eat in front of the TV! Eating while you're distracted is one of the biggest reasons teens are overweight. If you are hungry, get a morning snack, or afternoon snack and portion-control it. Put however many you SHOULD eat in one bowl, and eat that. NO REFILLS!
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15
Portion Control it. Portion Control EVERYTHING, from now on. B.M.L.A.D (Breakfast, Morning Snack, Lunch, Afternoon Snack, Dinner.) everything. You'd be surprised what REALLY makes you full. Pay attention to the labels, and eat the appropriate serving amount.
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16
Smile! Stand up straight and embrace your healthy body! This will not be instant, and you may slip-up from time to time. THAT'S NORMAL. Just always go back to it and fight, and try our hardest, pretty soon every food choice will have your brain thinking "What is the HEALTHIEST way to eat?" or "Should I really eat this?", "Am I really hungry?". After a couple of months you will look and feel awesome! Good Luck!!
Sep 14
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1
Do not eat when you are not hungry! Boredom and depression can lead a person to eating things that will lead to weight gain. If you are bored, try reading a book, playing a sport, or talking to friends. Try to avoid your kitchen if you are home all day. Make sure there is no food in sight or you will get cravings. Study, if possible.
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2
If you get the need to crunch or chew food when you are not hungry, eat something low in calories such as fruit or gum. Ask someone like a parent to stop you from over-eating.
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3
Drink at least 4 to 8 glasses of water a day, depending on how active you are, and how hot it is at your location. It curbs hunger, makes you feel better and makes your skin glow!
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4
Check food labels. Eat foods that are low in calories and carbohydrates. Although carbohydrates can help you think better and they fuel the nervous system and power fatmetabolism. Avoid saturated and trans fat (which leads to weight gain). Eat foods that have vitamins and minerals in them. Protein, fiber, and iron are all good for you. If you can't read an ingredient or if you've never heard of it, most likely it is not good for you. Do not go under 1200 calories a day for an extended period.
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5
Know how to respond to binges. If you have a pig-out and want to burn off the calories you just consumed, go for a brisk walk or any other physical activity. Also, eat a nutritious meal after a pig-out. Alternatively, if you are tempted to binge, try eating something nutritious beforehand. By the time you finish this initial food, you may change your mind.
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6
Always eat a good, hearty breakfast! Do not think that skipping breakfast will make you lose weight! In fact, eating breakfast kick-starts your metabolism, which leads to more weight loss. Breakfast will also help you to concentrate and eat less throughout the day.
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7
Eat your dinner earlier (in between 4:30 and 6:30) so that you can burn off some of the calories you consumed.
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8
Fill up half your plate with veggies.
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9
Limit your intake on sweets. Too much isn't good for you but a little once in a while is okay.
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10
Avoid fast food and junk food (French fries, pizza, etc.) It's only okay once in a while, but if you keep buying junk food, learn to overcome it
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11
Eat only until you are satisfied. Do not over stuff yourself. If you are given a ton of food on your plate, don't feel obligated to eat it all.
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12
Try to avoid stress or learn to deal with it. Stress will cause pig-outs.
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13
Try to replace things you usually eat with something healthier. If you're reaching for a handful of chips, force yourself to stop, and go grab an apple instead. (Note: this can be easier said than done.)
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14
Avoid large quantities of sugar. Avoid eating chocolate and crisps first thing in the morning. This can make you lose your concentration and you won't be able to concentrate at school. And you may get headaches.
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15
Every time you go to put something in your body, ask yourself: "Is this going to improve my health, or harm it?" If the answer is the second one, you know what to do.
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16
You should also ask yourself WHY you are eating something before you eat it. If the answer isn't "It's time for lunch/dinner/breakfast and I'm hungry," PUT IT BACK.
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17
If you have a very sugary diet, you may get a Sugar Withdrawal Headache. These are tough to deal with and hurt a lot, so if you can't just ignore it, keep a single Hershey bar (or other candy bar) in your locker a week. Eat a single square when you get a headache and it'll help. Make sure it doesn't melt, or you'll end up tricking yourself into eating more than one "square" (melted lump). Remember to change it out about once a week, or it'll get moldy and make you sick. Even if there's some left.
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18
Try to eat salads and ask your parents to make them. Or, make them yourself by whipping together some ingredients. Salads are healthy and with the proper dressings and toppings of your choice, taste great. Toppings should be low-fat and examples are grated cheese, bacon, and diced eggs.
Sep 14
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1
Don't write down everything you eat. While it is beneficial to some, it gets rather tedious, so stick with portion size and keep an estimate in your head as to how much you are consuming.
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2
Take it one meal at a time. Instead of looking at a list of what you ate that day you should focus on that single meal. For example, consider breakfast. Let's say you want two toaster pastries. That's 200 calories each right there. So, if you want the pastry, eat it and have a piece of fruit. Save the other for later.
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3
Use portion control. Eat enough food the size of your fist. It will keep you full, but not stuffed, and you won't be hungry in an hour.
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4
Wear comfortable clothing. If your body shape is round, don't wear tight clothes. Petite or not, wear bigger clothes until you get into the body shape you want. That way you can really show those curves off.
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5
Your metabolism is very important for dieting. Everyone's metabolism is different, and some are a lot faster than others. If yours is a little slower then you have to cut down on junk foods and work out a little longer every day.
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6
Working out is important. Dieting can only go so far. No matter what shape you are in, work out frequently, 5-7 times a week.
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7
Remember that the first few days are extremely difficult. You are going to want to cheat the first day but restrain yourself! You will feel much better in the end.
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8
Dieting takes a lot of willpower, so make sure you reward yourself. Every once in a while, take a day off from working out. Watch your favorite television shows. Stay up 30 minutes later then usual.
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9
Don't wear yourself out. After gaining so much muscle, you can actually lose it by over working out.
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10
If your first diet try doesn't succeed, try and try again. Remember that what you are doing is not easy!
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11
Remember, food is food and nothing else. So if you're feeling down, don't use it to make you feel better. Food is a necessity, not a luxury. However, you also shouldn't punish yourself for something by not eating.
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12
Every day, compliment yourself. Say to yourself "I am healthy and beautiful and I love me and who I'm becoming."
Sep 14
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1
Use a good toothbrush. Your toothbrush should have soft nylon bristles which are gentler on your gums, fit comfortably in your hand, and have a small enough head so that it reaches all your teeth easily.[3]
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2
Replace your toothbrush regularly. The bristles will wear out over time, losing their flexibility and effectiveness. You should get a new one every 3 months, or as soon as the bristles start to splay out and lose their shape.
- Research has found that thousands of microbes call toothbrush bristles and handles "home," and can cause infections.[4]
- Always rinse your brush after using it, and store it upright and uncovered so that it can dry before your next use.[5]
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3
Use a fluoride toothpaste. It not only helps remove plaque, it also helps strengthen tooth enamel.[6] However, it's important to note that fluoride toothpaste is not to be swallowed, as ingesting too much can have serious health consequences.[7]
Part Two: How To Brush
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1
Wet your toothbrush. Squeeze only a pea-sized amount of toothpaste onto your toothbrush. Applying too much toothpaste can cause over-sudsing, tempting you to spit and finish too early.[8]
- If brushing is painful, switch to a toothpaste formulated for sensitive teeth.
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2
Set your bristles at the gum line at a 45-degree angle. Gently brush with a short, vertical or circular motion. Don't brush across your teeth.[9]
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3
Clean all your teeth. Brushing just a few teeth at a time, work your way around your mouth so that you get every tooth, spending about 12 to 15 seconds in each spot. If it helps, you can divide your mouth into quadrants: top left, top right, bottom left, and bottom right. If you spend 30 seconds on each quadrant, you'll get a full two minutes of brushing time in.
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4
Brush your molars. Position the toothbrush so that it's perpendicular to your lips, or so that the bristles are resting on top of your bottom molars. Work the toothbrush in an in-and-out motion, and move from the back of your mouth to the front. Repeat on the other side of your mouth. When the bottom teeth are clean, flip the toothbrush over and work on the top molars.
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5
Brush the inner surfaces of your teeth. Tip the toothbrush so that the head of the toothbrush is pointing towards your gum line, and brush each tooth. Dentists report that the most commonly skipped area is the inside of the lower front teeth, so be sure not to forget those![10]
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6
Gently brush your tongue. After you've cleaned your teeth, use the bristles of your toothbrush to gently clean your tongue. (Don't press too hard, or you'll damage the tissue.) This helps keep bad breath away.
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7
Rinse out your mouth. If you choose to rinse after brushing, take a sip of water from a disposable cup, or cup your hands under the faucet. Swish it around your mouth, and spit it out.
- Note that there is some debate on whether or not this is recommended. While some feel that it reduces the efficacy of the topical fluoride treatment, others wish to ensure that no fluoride is ingested. There are also those who just don't like having toothpaste in their mouths! If you're at a high risk of getting cavities, it may be beneficial not to rinse, or rinse with just a small amount of water—effectively creating a fluoride mouthwash.[11]
- Other studies have shown that rinsing after brushing has no significant impact on the effectiveness of brushing with a fluoride toothpaste.[12]
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8
Rinse your toothbrush. Hold your toothbrush under running water for a few seconds, or (if you have a bowl or cup of water) wiggle it around under water for a bit.
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9
Finish with a fluoride-based mouthwash. (Optional) Take a small sip of mouthwash, swish it in your mouth for about 30 seconds, and spit it out. Be careful not to swallow any.
Sep 12
- Choose positive friends. Being around other tobacco-free people will strengthen your will to remain tobacco free. Teens want to do whatever it takes to fit in, and if it means not taking tobacco, they will do it.
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2
Avoid situations or places where tobacco is allowed and used a lot. You may be tempted to bum a cigarette from a friend or stranger to fit in, or at best you will be exposed to environmental tobacco smoke.
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3
Use refusal skills. Time will come when you are faced with peer pressure, and have to make a personal decision. Half of all teen smokers started because of peer pressure.
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4
Find another activity to do. It should not be illegal or harmful to your health or the health of others around you.
Sep 12
- Love yourself. You can't do anything, or enjoy anything – or anyone else, if you don't love yourself first. Gain confidence within yourself. Learn to like your flaws and imperfections - they are part of what makes you who you are. Pick out your favourite things about yourself, both physical and emotional. Try to use yoga as a way to harness your happiness.
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2
Decide what your goals are. What are you unhappy about in life? How are you going to change that? Do you want to be slimmer? Do you want to be a more sociable person? Do you want to broaden your knowledge? You must ask yourselves these questions before you go any further, then figure out how to accomplish them. Setting goals actually helps you achieve them.
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3
Start exercising. It is remarkable how exercise can completely change the way you see the world. A simple stroll round the block in the morning, or a quick run round the park with the dog before school can do wonders to your mindset. Exercising actually releases endorphins that make you happier, so taking a walk can actually help get those negative thoughts out of your head! Find some form of exercise that you enjoy, and start small, working it into your daily routine. If you aren't in shape, don't expect to run a marathon. Start by walking around your block for a few days every week, gradually going a bit further each time. If you don't like team sports, try more individual activities such as yoga, aerobics, pilates, spinning, dance, jogging, etc. You can make small adjustments to your daily life to help you get healthier:
- Take the stairs instead of the lift.
- Walk to the shops instead of driving.
- Cycle to school instead of catching the bus.
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4
Think about your diet. Binging on food to bury your sorrows is not going to help you at all. Kick-start the day with a healthy breakfast and finish it with a healthy meal.
- Breakfast: Make sure you pack lots of fruit into your breakfast along with calcium and fibre. This will be a brilliant start to your day!
- Lunch: Fill yourself up at school with your own packed lunch. Make sure you have a decent amount of fruit and/or veggies and carbs to stop you snacking through the rest of the day. A salad with some pita bread and fruit juice (without added sugar) would be a great lunch!
- Dinner: Make sure you get a good amount of protein and veggies in this meal! Steamed fish and vegetables is a really healthy and mineral rich meal, but if you can't eat this because you're don't eat meat/fish, you could have chilli con carne packed with peppers and mushrooms with corn instead of beef mince.
- Snacks: Fruit, vegetables and nuts only. Avoid fatty foods, fast food, chips, crisps, biscuits/cookies and chocolate. It's okay to indulge in unhealthy foods every once and a while, but for the most part snack on healthy things. They'll fill you up without the guilt!
Sep 12
Outside
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1
Take a shower or bathe. Use shower gel or soap of any smell to wash yourself (eg. strawberry soap, chocolate soap, orange soap.) Be sure to wash everywhere with your hands or a washcloth or a shower sponge.
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2
Wash your hair. Choose a shampoo and conditioner combo that you like and that suits your hair type (get advice from others if you are unsure). When washing your hair, massage it for a couple of minutes, then rinse well so that the soap doesn't get stuck your hair and hardens. Be sure to get in the scalp. If you have dandruff, use a dandruff-fighting shampoo. Avoid heat styling tools or, if you must, put heat protector in you hair
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3
Put body lotion on. Put iy everywhere after you bathe, to moisturize. Avoid your face, we'll get to it later
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4
Keep your nails clean, trimmed and filed. If you want to, paint them, taking care to do so neatly
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5
Wash your face. Wash your face at least twice a day and consider providing a facial routine for yourself. Search for products that suit your skin type and consider getting help from someone when choosing a face wash. Use cold or warm (not hot!) water to wash the product off and apply a facial moisturizer adequate to your needs. If you have oily skin, you still need to moisturize, only with a lighter formula.
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6
Stay Fit. Be sure to keep fit and healthy. Exercise or/and at least walk for 30 minutes a day. Also, if you stretch at night before you go to sleep, you will feel great (and never tense) when you wake up in the morning.
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7
Hair removal. If you have any unwanted body hair, get rid of it in any way you prefer. Shaving is a cheaper and easier option, but be careful not to cut yourself. Waxing or sugaring make sure you stay hairless longer. Remember: never shave the unwanted hair on your face!
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8
Clothes. Dress in clothes that obey to three criteria: quality, style and fit. Make sure the fabric is good quality and isn't see-through or feels cheap. A good rule is to use only natural materials like 100% cotton or wool. Also make sure you are expressing your personal style and that your clothes fit right
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9
Oral care. Get a new brush every three months and brush your teeth after meals. Floss too, for maximum oral health. If your lips are dry, use chapstick, being careful to choose one with beeswax or Shea/coconut butter.
Inside
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1
Get enough sleep. Getting at least 8 hours a sleep for someone is vital. Sleep helps restore your body inside and out so don't skimp on it!
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2
Wash your hands. Every time you think you might need to, wash them. It prevent bad germs and avoid touching your face or you will grow pimples.
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4
Eat right. Eating right is good to being healthy but it doesn't mean to stop eating the foods you like. Eat loved non-healthy foods in moderation, and a lot of healthy food too. Get your hands on a proper nutrition guide and try to follow the daily guidelines for fruit and veggies
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5
Do not smoke. You must already know it's terrible for you: it makes you smell and look awful and it destroys your organs from the inside out. If you don't smoke, never start because it's very hard to quit. You can get medical help if you want to quit or try by yourself, smoking less and less. Stay away from other drugs too (non-prescribed medication, alcohol, excessive caffeine and others). Even if someone tells you that they're not bad for you, they sure can't do any good
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6
Drink plenty of water. Keep some water with you at all times and drink to keep healthy. Water is good to every part of you and most people don't drink enough
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7
Have a good attitude: be nice to people. If you are not nice, people will never want to be your friend.
Sep 12
- Eat healthily and exercise-
- Always eat breakfast
- Eat every 3 hours to keep your metabolism going
- Avoid fast food and junk food
- Eat plenty of fruit and veg
- Drink plenty of water
- Try to exercise daily
- Perhaps come up with your own workout routine
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2
Sleep!
- Aim for 8-9 hours every night
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3
Be confident-
- Remind yourself every day how amazing you are
- Walk tall
- Believe in yourself
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4
Make sure you have a great group of mates!
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5
Have a homework routine
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6
Prepare your things for school the evening before
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7
Aim to go out with your friends at least once a month
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8
Aim to spend at least an hour with your family every week, try to communicate with them and get on with them
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9
Be careful which guys you choose to date
- If a guy insults you, he's a big no-no
- If a guy tries to pressure you, ditch him!
- If he's immature, give him some time to grow up
- Avoid players
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10
Always make sure you have a spare pad/tampon with you, in case mother nature strikes!
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11
Follow basic hygiene rules-
- Brush and floss teeth, use mouthwash
- Shower daily
- Wash your hands
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12
Look good!-
- Wear a bit of make up to enhance your best features
- Make sure your hair isn't frizzy
- Take care of your skin and moisturise
- Dress to suit your figure and still look trendy
- Develop your own style
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