Lifestyle Habits Ebook
The Might of Character Building
Your ultimate self help guide to building your character to face adversity. Have we it within our power to determine at all times what types of habits shall take form in our lives? In other words, is habit-forming, character building, a matter of mere chance, or have we it within our own control? We have, entirely and absolutely. I will be what I will to be, can be said and should be said by every human soul.
Still, weighing yourself daily or at a minimum weekly, is a good habit to get into, along with periodic circumference measurements. To insure consistent results, try to weigh yourself on the same scale, with the same amount of clothing, at the same time of day. A sample log is provided to record your results at the end of this chapter.
While toddlers and preschoolers grow at a slower rate than infants, they need enough energy from food to fuel active play, learning, and the next stages of growth. They also need enough nutrients to promote their growth and health. Starting in the early years, good nutrition and healthful lifestyle habits can reduce the risks for overweight and obesity, diabetes, heart disease, cancer, and other chronic diseases later in life.
So far, despite a number of research studies now underway, there are no definitive answers on how to prevent Type 1 diabetes. Type 2 diabetes is another story. You can reduce many of the risk factors that increase your chances for developing the condition. Poor lifestyle habits such as a bad diet and lack of exercise can increase your chances for getting diabetes. Other nonnutrition related risk factors for Type 2 diabetes include being over the age of 45, having a parent or sibling with the disease, being of Latino, Native American, African American, or Pacific Islander descent, and, in a woman, having polycystic ovarian syndrome.
So, in some respects, better nutrition is more about altering lifestyle habits and less about the food. Sure, you've gotta know which foods are good to eat. GI Joe once said that knowing is half the battle. But what about the other half That other half is logistics. It's planning. It's preparation.
Than 75 years was significantly decreased in the SDAs, in comparison with the general Norwegian population.36 (See Figure 4.12.) The authors note that the cancer incidence rate is quite low in the general Norwegian population and due to this low background risk, it may be difficult to detect further departures in cancer risk associated with lifestyle habits.
Scientists don't know enough to offer definitive advice, so if you don't drink, protecting your heart isn't a reason to start. If you do, a drink a day of any alcoholic beverage may offer a benefit. Remember Other lifestyle habits-such as healthful eating, regular exercise, not smoking, and keeping a healthy weight-offer the most protection against heart disease See A Toast to Heart Health in chapter 22.
. . . that a large, regular soda (32 ounces) adds up to about 400 calories Drinking one drink that size three times a week adds up to 1,200 calories per week, or about 60,000 calories over a fifty-week work year. A pound of body fat is about 3,500 calories. Do the math That adds up to several pounds of added body fat if you don't make other changes in your food or lifestyle habits
Many of these habits are causing the unwanted results you're currently getting. They're holding you back, stifling your growth. These negative habits, if broken and not consciously replaced by productive, healthy habits, will just be replaced by other negative habits. Nature HATES empty space.
Don't be discouraged if one or both your parents are overweight. Although you may have more difficulty than someone else with different genes, this does not mean you cannot control your weight by diet and exercise. Lifestyle habits can make a difference for most people, no matter what their genetic legacy.
Myth Snacking isn't a good habit for kids to learn. Fact With their high-energy needs and small stomachs, most children need snacks. And so do teens. Three daily meals often aren't enough to provide all the nutrients and food energy they need. The advice for parents help children learn good snacking habits. And keep nutrient-rich food-group snacks that kids enjoy on hand and encourage kids to snack to satisfy hunger, without overeating.
When traveling, it is easy to be thrown off your normal pattern of behavior, training, and diet. Finding the right food in a market or restaurant is sometimes extremely difficult, so learn to be selective when traveling. Look for restaurants offering a large selection of fish dinners, and you will always find it easy to choose a nourishing, low-fat meal. Fish should always be your first choice, but when this proves impossible, select chicken or meat Form the good habit of always leaving some food on the plate. In many-restaurants meat is accompanied by foods of low nutritional value, so plates look full and impressive, giving people the feeling of getting their money's worth. This is a surefire way of getting customers to return to the restaurant again and again. As far as I'm concerned, however, the amount of food or its decorative presentation is not impressive when it lacks muscle-building value.
Cancer is, in general, more common in industrialized nations, but there has been a growth in cancer rates in developing countries, particularly as these nations adopt the diet and lifestyle habits of industrialized countries. Over one million people in the United States get cancer each year. Anyone can get cancer at any age however, about 80 percent of all cancers occur in people over the age of fifty-five.
According to the National Osteoporosis Foundation, approximately 10 million women and 2 million men in the United States have osteoporosis. Men have bones that are much larger and stronger than women's bones, which is why women suffer from the condition more often than men. However, both men and women share similar risk factors for osteoporosis (e.g., prolonged exposure to certain medications, chronic diseases that affect vital organs, undiagnosed low levels of testosterone, lifestyle habits, age, heredity, race), so methods of intervention are similar. see also Calcium Osteomalacia Osteoporosis Rickets Vitamins, Fat-Soluble.
The study of cancer in vegetarian populations can be instructive and indeed has indicated that, in general, vegetarians experience a lower overall risk of cancer incidence and mortality than non-vegetarians. The question remains, however, whether the lower risk of cancer in vegetarians is due to their dietary habits or because of some other lifestyle habit that is highly correlated with their avoidance of meat. Vegetarians usually do not smoke or consume alcoholic beverages with the same frequency as the general population and both of these lifestyle habits are associated with increased cancer risk. In addition, the vegetarian diet is different from non-vegetarian diets in more ways than simply the absence of meat. Vegetarians consume more fruits, vegetables, and grains as well as particular meat substitutes such as soy that may offer some cancer preventive potency. Vegetarians are also different from the general population in that they may be of higher educational or socioeconomic...