Healthy Lifestyle (Interactive Module)

“An Apple a day’ keeps me from going to school everyday”

Ang Gurong

Healthy ay Gurong

Happy

DAILY-MAINTENANCE: MAKE ALL THE RIGHT MOVES.

Wash your face as if it were made of silk fabric; using a

gentle, circular motion, sweep cleanser upward from your neck and décolleté rather

than vigorously rubbing and pulling. Applying too much

pressure can yield a temporary rosy glow but can

damage capillaries and stretch out skin in the long run.

DAILY MAINTENANCE: CHOOSE THE OPTIMAL PRODUCT TEXTURE.

If you have dry skin that feels taut and deposits flakes when a piece of tape is

pressed against it, seek out creamy moisture-rich cleansers with soothing

plant extracts like seaweed. Oily or acne-prone? Use a wash with

exfoliating fruit extracts (papaya, grapefruit) or salicylic acid daily, and slough dead skin cells with a gentle scrub twice a week. If your skin is

sensitive with patches of redness, look for a natural cleansing oil.

DAILY MAINTENANCE: THE SUN: WRINKLE

CULPRIT AND MOISTURE BANDIT.

A good sunscreen is important for sun protection as well

as protection against moisture

loss. The sun shines all year long,

making an SPF lotion a necessity

DAILY MAINTENANCE: CUT THOSE SUGAR CRAVINGS.

Women tend to crave sugary foods, which can

wreak havoc on the skin and are said to promote aging by triggering free radicals,

inducing inflammation, and damaging cells. Consider a low-sugar diet, which can keep insulin levels down,

allowing cells to maintain a healthy balance

DAILY MAINTENANCE: GET THE RIGHT FATS INTO YOUR DIET.

Don’t remove all the fat from your diet if you want supple, smooth

skin. Studies show that diets with a good amount of essential fatty acids promote healthy cellular

turnover, calm inflammation, and result in a supple, more youthful-

looking complexion. Omega-3s are plentiful in salmon, mackerel,

tuna, nuts, and seeds, so be sure to keep them on the menu for

great skin

DAILY MAINTENANCE: DIVE INTO WATER-BASED FOODS.

Hydrated skin can be achieved not only by

drinking water but also by eating foods that are high in

water content. Raw fruits and vegetables (and juices

containing them) are an impressive way to increase your body’s essential need for water without lifting a

bottle or glass.

Hair Care

DietGreen, leafy vegetables, especially sea vegetables, are good mineral sources. Raw oats provide silica.

Eat plenty of iron-rich foods.The hair is comprised mostly of protein, therefore to encourage

hair growth, adhere to a diet rich in protein. Vitamin C improves the

absorption of iron. Vitamin E is important for healthy hair growth.

If hair loss is due to thyroid dysfunction, eat more foods rich

in vitamin A and iodine.

Washing Routine

Your hair-type will determine your cleansing routine, some of you may need to shampoo daily, others every other day, others even once a week. The water you use to wash your hair should neither be too hot, or too cold. Use your fingertips, and never your nails, to gently scrub your scalp. Be sure to rinse your hair thoroughly in order to get all of the soap out and then maximize the shine.

CombingTo begin with combing, first separate

hair into small sections. Untangle your hair with a wide-tooth comb, carefully work from the ends in a

downward direction only. Use only a wooden or tortoise shell comb – never rubber. Do not pull or yank

hair. Brush hair only when dry. Hair is weakest when it is wet and brushing can easily damage it. Even when hair is dry always comb before brushing.

DryingAir-dry whenever possible. Try to minimize the use of blow dryer as the strong heat tends to damage the hair, also the moisture lost

makes them look rough and lifeless. Give your hair a break

from that blow dryer, those curling irons and so many perms. When you are kind to your hair, it

rewards you by looking and feeling better. Choose a hairstyle

that will let your hair fall naturally.

Before going out to the beach or pool, comb conditioner through

the hair. This helps to protect hair from the sun, chlorine, salt water,

and from the sun's heat, and serves as a deep conditioning treatment. Wear a hat, cap or scarf if you can to protect hair

from over-exposure to the sun, salt or chlorinated water, wind

and air pollution.

Environment

Trimming

Get your hair trimmed on a regular basis

(approximately every two months). This is especially important for growing out

layers and/or bangs to reshape and make each

stage of growing hair out a style.

Shampoo & ConditioningChoose simple, cheap shampoos that promise only to wash away the dirty

and the oil. The more complicated the formula is and the more expensive the shampoo the less it does good in your hair. Conditioners, are an invention of

the cosmetic industry and if your hair is dried out and dull looking you have

been abusing it. Use a milder shampoo and try washing your hair less frequently. Also, always apply

conditioner from the ears down – never condition the scalp

StylingYour hair style is a reflection of your personality and a wonderful way to

express your individuality. All too often conventional styling products contain

alcohol or other harsh chemicals. These ingredients are used to keep the hair in

place and to give the appearance of shiny healthy hair. In the case of these

mass-marketed products the look achieved is only surface deep and they tend to damage the hair. Choose styling products which will make your hair look

great, and impart essential botanicals and vitamins to each strand.

Sleep PatternComb your hair before going to bed, do not let the bands or clips on. Even the

way you sleep can affect your hair. Restless sleepers may actually be

breaking hair as they sleep. If you’re a restless sleeper, try a satin pillowcase so that the hair glides when you move in your sleep. On regular cotton cases hair can get caught and break. Putting

hair up to sleep is also helpful. Hair should be put in a ponytail on top of the head. Always use rubber bands

that are rapped in cloth.

Check for products usedSome of you might have scalp problems such as seborrhoea dermatitis, or dandruff therefore look in your local store and get a product that is designed for these problems and read the directions carefully and this should solve your scalp problems. Before buying a new product try using a sachet and watch its effect on your hair, has it lead to unwanted hair-fall etc. and once you are sure then only buy it for regular use.

Healthy Living: Balanced Diet

Healthy eating tip 1: Set yourself up for success“To set yourself up for success, think about

planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.”• Simplify• Start slow and make changes to your eating

habits over time.• Focus on how you feel after eating. • Every change you make to improve your diet

matters

Healthy eating tip 2: Moderation is key

“In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Moderation is also about balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.”• Try not to think of certain foods as “off-

limits.”• Think smaller portions.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food.• Eat with others whenever possible. • Take time to chew your food and enjoy

mealtimes.• Listen to your body. • Eat breakfast, and eat smaller meals

throughout the day. • Avoid eating at night.

Healthy eating tip 4: Fill up on colourful fruits and vegetables

Fruits and vegetables are the foundation of a healthy diet. They

are low in calories and nutrient dense, which means they are

packed with vitamins, minerals, antioxidants, and fiber.

• Greens.• Sweet vegetables.• Fruit.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy.• Healthy carbs• Unhealthy carbs

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy

fatsGood sources of

healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails.• Monounsaturated fats• Polyunsaturated fats,

including Omega-3 and Omega-6 fatty acids

Healthy eating tip 7: Put protein in perspective

The key to ensure you eat high-quality protein is to try different types, rather than relying on red meat and whole milk dairy products which are high in saturated fat. Replacing processed carbs with high-quality protein can improve your good cholesterol and reduce your risk for heart disease and stroke. You’ll also feel full longer, which can help you lose weight.

OR

Which is easier to digest?

Healthy eating tip 8: Bulk up on fiber

Eating foods high in dietary fiber can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Many of us aren't eating half that amount.

Being Physically Fit

Start your day with breakfast

Breakfast fills your "empty tank" to get you going after a long

night without food. And it can help you do better in school. Easy to prepare breakfasts

include cold cereal with fruit and low-fat milk, whole-wheat

toast with peanut butter, yogurt with fruit, whole-grain waffles

or even last night's pizza!

Snack smart.

Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.

Work up a sweat.

Vigorous work-outs - when you're breathing hard and sweating - help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

Balance your food choices – don't eat too much of any one thing.

You don't have to give up foods like hamburgers, french fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you get all these nutrients.

Get fit with friends or family.

Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

Eat more grains, fruits and vegetables.

These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group. Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.

Join in physical activities at school.

Whether you take a physical education class or do other physical activities at school, such as intramural sports, structures activity

Foods aren't good or bad.

A healthy eating style is like a puzzle with many parts. Each part - or food - is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, you don't need a third.

Make healthy eating and physical activities fun!

Take advantage of physical activities you and your friends

enjoy doing together and eat the foods you like. Be adventurous - try

new sports, games and other activities as well as new foods.

You'll grow stronger, play longer, and look and feel better! Set

realistic goals - don't try changing too much at once.