Diet Exercise

Excessive body weight contributes to snoring and obstructive sleep apnea, in addition to being a major influence on general health and well-being. Obstructive sleep apnea occurs in about 50-60 percent of those who are obese.





Weight Loss Tips:
Take in fewer calories than you expend. Few people understand this basic, simple concept.
• Eat smaller meals 3-5 times per day.

• Eat nutrient dense foods such as whole grains, lean proteins, fruits, and vegetables.

• Eat slowly, and wait 10-15 minutes before taking second helpings.

• Don’t eliminate everything you like from your diet. Eat those things in small amounts (pizza, candy, cookies, etc.).

• Prepare healthy snacks that are easily available (cut carrots, apples, etc.).

• Avoid buffets.

• Drink plenty of water, especially immediately before meals.

healthy eating out

It's all too easy to have more saturated fat, salt and sugar than you realise when you're not cooking your own meal.

Restaurants and cafes
Simple steps can help you to make sure that you make healthier choices when eating out.

Food swaps

These swaps can make your restaurant or cafe meal healthier. Swap:

1- pies, bacon and sausages for chicken without the skin, or lean meats such as ham, fish (not fried) or pulses

2- pastries, muffins and croissants for scones, bagels and currant buns

3- sauces based on cream and cheese for tomato and vegetable sauces 

4- fried rice such as pilau rice and egg fried rice for rice that is steamed or boiled

5- chips or creamy mashed potatoes for potatoes that are baked or boiled
6- cakes, chocolate or creamy puddings, biscuits, sweets and ice cream for fruit salads, sorbets and low-fat      yoghurts
7- vegetables and salads served with butter, oily dressings or mayonnaise for vegetables served plain
8- ask for salad dressing on the side so you can add only as much as you need.

Water & Drinks

Water makes up about two-thirds of the weight of a healthy body.
Most of the chemical reactions that happen in our cells need water in order to take place. We also need water so that our blood can carry nutrients around the body and get rid of waste.

How much should we drink?
To stay healthy, it's important to replace the fluid we lose when we breathe, sweat or urinate.

The amount a person needs to drink to avoid getting deyhdrated will vary depending on a range of factors, including their size, the temperature and how active they are. However, as a guide, the Department of Health recommends that we should drink about 1.2 litres of fluid every day. This works out to be about six 200ml or eight 150ml glasses.

 

The total amount of fluid we lose each day and need to replace is in fact greater than this – about 2.5 litres – but we get 1 litre of the fluid we need from food and the body recovers 0.3 litres from chemical reactions in our cells. The rest needs to be taken from drinks.

All drinks count, but water, milk and fruit juices are the healthiest. It is best to avoid alcoholic drinks.

Balance Diet

The Perfect Health Diet contains 20 percent carbohydrates, 65 percent fat and 15 percent protein by calories. Meals should have about three times as much plant food by weight in comparison to animal foods.

It is important that you eat a balanced diet with foods from each of the five major food groups. Choosing a variety of foods within and across food groups is also important. Each food group contains at least one nutrient (called the ‘characterising’ nutrient) for which it makes a particularly rich contribution to the total diet. For example, the milk group is known as a rich source of protein, calcium and riboflavin.

In each food group, different foods provide more of some nutrients than others. If you eat a variety of foods from each group, you will probably get all the nutrients provided by the foods in that group. For example, some vegetables contain vitamin C (capsicums), while others (asparagus and spinach) are high in folate. Most of the variety in your foods should come from plant foods (fruits, vegetables and grains).

Fitness for health

It is important to follow your healthcare provider's advice about fitness. The exercises featured here are for teens that are in good health and have no physical restrictions. Be sure to listen to your body. Exercise should feel like you are working out, but not like you are injuring your body. If a particular exercise or stretch hurts, STOP immediately. You may be performing the task incorrectly, working beyond your limits or injuring your body. If you feel dizzy, have trouble breathing, or experience any pain while you are exercising, STOP.

health diet