Beware!
HALT!
Do not get too
H – Hungry
A – Angry
L – Lonely
T – Tired
Do not eat when you are Hungry, Angry, Lonely and/or Tired.
If you are Hungry – Drink a glass of water and wait fifteen minutes. Eat a piece of good and healthy fruit and wait fifteen minutes. Have a glass of black herb tea and wait fifteen minutes. By that time your next meal or mid-morning or mid-afternoon snack will likely be soon.
If you are Angry – Look behind your anger. What might you be hurt about? What might you be afraid about? What might you be sad about? What might you be frustrated about? Acknowledge your feelings for what they are, whether rational or not. Deal directly and problem solvingly with your hurt, fear, sadness and frustration. If you are hurt, get the healing you need. If you are afraid, get the protection you need. If you are sad, get the comfort you need. If you are frustrated, work out what you need to do to deal with your frustration – perhaps do something else in the meantime? “The secret of patience is to do something else in the meantime.”
If you are Lonely – Find the companions that are good companions for you: people (older, same age, younger, same/other gender, same/other interests) or books, clubs, friends, family, animals. Join a service-oriented organization. Nothing quite relieves loneliness like selfless service does.
If you are Tired – Rest. Take ten minutes in every hour off. Take an hour off. Take a day off. Take a weekend off. Take a week or more off. Rest by changing your activity. If you have been very physically busy, do something mentally or spiritually challenging for example. If you are tired because you are bored… get doing something interesting to you! Rest spiritually. If you have been neglecting your spiritual practices, make time for them. If you have been very busy spiritually do something different. Try lying on the grass and closing your eyes. Try sitting against a tree trunk and reading. Try walking in the breeze and feeling the wind against your cheek and in your hair. Rest. Learn to pace yourself.
Tuesday, March 31, 2009
Monday, March 9, 2009
EATRITE - 5l - About Caffeine
Many people make daily use of caffeine.
Caffeine stimulates the central nervous system.
Sources of caffeine:
Coffee
Cocoa beans – hot chocolate, chocolate
Cola nuts – cola beverages
Tea leaves (Rooibos tea contains no caffeine)
Caffeine is also added to some medicines such as pain killers (analgesics), cold remedies and appetite suppressants.
Caffeine content:
Coffee – 220ml – 138mg
Instant coffee – 220ml – 79 – 91mg
Decaffeinated coffee – 220ml – 2 – 4mg
Ceylon tea – 220ml – 55 – 69mg
Cocoa – 220ml – 6 – 39mg
Cola beverages – 1 can – 38 – 57mg
Certain prescription drugs – 1 tablet – 32 – 100mg
Certain over-the-counter preparations – 1 tablet – 32 – 200mg
(Journal of the American Dietetic Association –
Aug 1987, vol 87, no 8, p 1049)
Effects on the Body
The effects on the body will differ from individual to individual. The stimulating effect peaks approximately 30 minutes after ingestion. The ingestion of caffeine promotes alertness and/or reduces fatigue. This is why the early morning or late afternoon cup of tea of coffee is so popular.
In adults it takes 3 – 7 hours before half of the caffeine ingested is metabolized and eliminated. The body of a small baby is not yet able to cope as efficiently and the breaking down process can take between one and a half and six days.
The amount of caffeine in two cans of cola beverage has the same systemic effect on a 27kg (about 9yr old child) as the amount of 8 cups of coffee will have on an 80kg adult man. The liberal consumption by young children of coffee, tea or cola beverages should therefore be discouraged.
Caffeine cannot enhance ones intellectual powers. Consumed in small quantities (65 – 130mg some believe it improves concentration and the performance of physical tasks. Large amounts of caffeine, on the other hand, impair motor function where delicate coordination is required. Levels of concentration and productivity are raised only to levels they were at before fatigue or boredom set in.
The initial stimulating effect is often followed by a slump, characterized by fatigue and lethargy. An incessant intake of caffeine therefore results in a vicious cycle.
A cup of black coffee will not sober up a n inebriated man, or make him a careful driver.
Because caffeine keeps one awake and stimulates urine excretion, the alcohol is metabolized and eliminated faster.
Drawbacks of caffeine
Caffeine has no nutritive value.
Caffeine can aggravate existing ulcers since more gastric juices re secreted after the ingestion of caffeine.
Pregnant women matabolize caffeine slower. Caffeine enters the bloodstream of the developing baby quickening it’s heartbeat and also possibly impairing development.
Caffeine may cause high blood pressure in sensitive individuals. Discuss your caffeine intake with your doctor.
There is a possible link between the excessive intake of caffeine and cancer of the ovaries, bladder, large intestine and pancreas.
How much caffeine is excessive?
500 – 600mg daily is considered excessive.
When intake such as this is stopped withdrawal symptoms will occur: splitting headaches
Yawning
Lethargy
Irritability
Nausea
EATRITE - Leslie Hand
Recommendation:
Bless, honour and respect your body.
Better not to use caffeine at all.
Minimize drugs containing caffeine.
4 – 5 cups tea and/or coffee per day maximum.
Homework 5l:
Reduce your caffeine intake
Caffeine stimulates the central nervous system.
Sources of caffeine:
Coffee
Cocoa beans – hot chocolate, chocolate
Cola nuts – cola beverages
Tea leaves (Rooibos tea contains no caffeine)
Caffeine is also added to some medicines such as pain killers (analgesics), cold remedies and appetite suppressants.
Caffeine content:
Coffee – 220ml – 138mg
Instant coffee – 220ml – 79 – 91mg
Decaffeinated coffee – 220ml – 2 – 4mg
Ceylon tea – 220ml – 55 – 69mg
Cocoa – 220ml – 6 – 39mg
Cola beverages – 1 can – 38 – 57mg
Certain prescription drugs – 1 tablet – 32 – 100mg
Certain over-the-counter preparations – 1 tablet – 32 – 200mg
(Journal of the American Dietetic Association –
Aug 1987, vol 87, no 8, p 1049)
Effects on the Body
The effects on the body will differ from individual to individual. The stimulating effect peaks approximately 30 minutes after ingestion. The ingestion of caffeine promotes alertness and/or reduces fatigue. This is why the early morning or late afternoon cup of tea of coffee is so popular.
In adults it takes 3 – 7 hours before half of the caffeine ingested is metabolized and eliminated. The body of a small baby is not yet able to cope as efficiently and the breaking down process can take between one and a half and six days.
The amount of caffeine in two cans of cola beverage has the same systemic effect on a 27kg (about 9yr old child) as the amount of 8 cups of coffee will have on an 80kg adult man. The liberal consumption by young children of coffee, tea or cola beverages should therefore be discouraged.
Caffeine cannot enhance ones intellectual powers. Consumed in small quantities (65 – 130mg some believe it improves concentration and the performance of physical tasks. Large amounts of caffeine, on the other hand, impair motor function where delicate coordination is required. Levels of concentration and productivity are raised only to levels they were at before fatigue or boredom set in.
The initial stimulating effect is often followed by a slump, characterized by fatigue and lethargy. An incessant intake of caffeine therefore results in a vicious cycle.
A cup of black coffee will not sober up a n inebriated man, or make him a careful driver.
Because caffeine keeps one awake and stimulates urine excretion, the alcohol is metabolized and eliminated faster.
Drawbacks of caffeine
Caffeine has no nutritive value.
Caffeine can aggravate existing ulcers since more gastric juices re secreted after the ingestion of caffeine.
Pregnant women matabolize caffeine slower. Caffeine enters the bloodstream of the developing baby quickening it’s heartbeat and also possibly impairing development.
Caffeine may cause high blood pressure in sensitive individuals. Discuss your caffeine intake with your doctor.
There is a possible link between the excessive intake of caffeine and cancer of the ovaries, bladder, large intestine and pancreas.
How much caffeine is excessive?
500 – 600mg daily is considered excessive.
When intake such as this is stopped withdrawal symptoms will occur: splitting headaches
Yawning
Lethargy
Irritability
Nausea
EATRITE - Leslie Hand
Recommendation:
Bless, honour and respect your body.
Better not to use caffeine at all.
Minimize drugs containing caffeine.
4 – 5 cups tea and/or coffee per day maximum.
Homework 5l:
Reduce your caffeine intake
Sunday, March 1, 2009
LIVE RITE - Goal Weight Range
So, How Much Should You Weigh?
The best way to determine whether you’re the healthiest weight or not is by working out your Body Mass Index (BMI).
Your BMI measures your height/weight ratio and is calculated by your weight in kilograms divided by the square of your height in meters.
A BMI of 20 – 25 is normal; 26 – 29 indicates you’re overweight;
30 – 39.9 is obese; and if your BMI is over 40, you’re morbidly obese.
The higher your BMI, the greater the risks of you developing health problems like heart disease, type 2 diabetes and high blood pressure.
So… how much should you weigh? Check the chart and find your healthy weight range based on BMI figures – the lowest weight represents BMI 20 and the upper limit BMI 25.
First and last figures are height metric and imperial, with suggested weight range in kilograms between.
1,47m 43.64kg - 54.55kg 4' 10"
1.50m 45kg - 56.34 4' 11"
1.52m 46.82kg - 58.64kg 5' 0"
1.55m 48.18kg - 60.45kg 5' 1"
1.57m 50kg - 62.27kg 5' 2"
1.60m 51.36kg - 64.09kg 5' 3"
1.63m 52.73kg - 65.91kg 5' 4"
1.65m 54.55kg - 68.18kg 5' 5"
1.68m 56.36kg - 70.45kg 5' 6"
1.70m 58.18kg - 72.73kg 5' 7"
1.73m 60kg - 75kg 5' 8"
1.75m 61.82kg - 77.27kg 5' 9"
1.78m 63.64kg - 79.55kg 5' 10"
1.80m 65.45kg - 81.82kg 5' 11"
1.83m 67.27kg - 84.09kg 6' 0"
1.85m 69.09kg - 86.36kg 6' 1"
1.88m 70.91kg - 89.09kg 6' 2"
From “Your Family” Oct 2005 p38
So, now you also know where we are heading in our group of healthier living people…
Keep on steadily heading towards your healthy-weight range. When you get within it, head for at least the middle of the range.
Decide to stay within that range for the rest of your life!
If circumstances happen where you get above or below your healthy-weight range, “don’t stay wrong long”.
“Do what needs doing” again, by you, as soon as possible - with help when needed.
“Give yourself what you need”.
The best way to determine whether you’re the healthiest weight or not is by working out your Body Mass Index (BMI).
Your BMI measures your height/weight ratio and is calculated by your weight in kilograms divided by the square of your height in meters.
A BMI of 20 – 25 is normal; 26 – 29 indicates you’re overweight;
30 – 39.9 is obese; and if your BMI is over 40, you’re morbidly obese.
The higher your BMI, the greater the risks of you developing health problems like heart disease, type 2 diabetes and high blood pressure.
So… how much should you weigh? Check the chart and find your healthy weight range based on BMI figures – the lowest weight represents BMI 20 and the upper limit BMI 25.
First and last figures are height metric and imperial, with suggested weight range in kilograms between.
1,47m 43.64kg - 54.55kg 4' 10"
1.50m 45kg - 56.34 4' 11"
1.52m 46.82kg - 58.64kg 5' 0"
1.55m 48.18kg - 60.45kg 5' 1"
1.57m 50kg - 62.27kg 5' 2"
1.60m 51.36kg - 64.09kg 5' 3"
1.63m 52.73kg - 65.91kg 5' 4"
1.65m 54.55kg - 68.18kg 5' 5"
1.68m 56.36kg - 70.45kg 5' 6"
1.70m 58.18kg - 72.73kg 5' 7"
1.73m 60kg - 75kg 5' 8"
1.75m 61.82kg - 77.27kg 5' 9"
1.78m 63.64kg - 79.55kg 5' 10"
1.80m 65.45kg - 81.82kg 5' 11"
1.83m 67.27kg - 84.09kg 6' 0"
1.85m 69.09kg - 86.36kg 6' 1"
1.88m 70.91kg - 89.09kg 6' 2"
From “Your Family” Oct 2005 p38
So, now you also know where we are heading in our group of healthier living people…
Keep on steadily heading towards your healthy-weight range. When you get within it, head for at least the middle of the range.
Decide to stay within that range for the rest of your life!
If circumstances happen where you get above or below your healthy-weight range, “don’t stay wrong long”.
“Do what needs doing” again, by you, as soon as possible - with help when needed.
“Give yourself what you need”.
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