How To Create A Diet Plan For Weight Loss

 One of the biggest challenges when dieting is knowing what a healthy diet looks like, it is best to avoid the urge to cut something completely out of your diet because our bodies require nutrients from multiple sources.  Instead of cutting all those carbohydrates it would be better to focus on improving your diet quality instead.  A healthy diet should focus on increasing your fruit and vegetable intake, exercising portion control, monitoring what you are drinking, and minimize your exposure to scenarios, which cue the urge to eat when you are not hungry. 

What can you do to avoid eating when you are not hungry?  You can train yourself to avoid food cues by exposing yourself to favorite foods and allowing yourself only a taste of the food without eating them.  You will have to follow several steps to remind yourself why you are not eating the food.  This will mean reminding yourself that you are responding to a food cue, resisting the urge to respond to it by using an alternate behavior such as drinking water or going for a walk, and remembering the larger picture of your goal. You will want to develop a plan to get yourself off of the diet rollercoaster.  This involves assessing you diet quality, planning more balanced and nutritious meals, using smaller dishes, smaller portions, changing your food environment and food cues to eat, minimize where you allow yourself to eat, and avoid exposing yourself to foods you do not want to eat by driving or exercising away from those places and recording television programs to allow you to skip those fast food commercials. 

Good Social Relationships Have A Positive Impact Your Physical Health

While we know that diet and exercise play an important role in our physical wellbeing, new research is showing that our social life has a tangible effect as well. The University of North Carolina at Chapel Hill and Renmin University in China conducted a study examining the association between a participant’s physical measurements and the quality of their social relationships.  The possible link they found? Stress. 

One of the professors who led the study noted that good social relationships reduce the daily stresses of life. So, cultivating good relationships are one more preventive measure we can take. If you’re a teen or senior it’s good to have a large social group and if you fall in the middle, you’ll opt for smaller close relationships. In the end, however, everyone can do themselves good by cutting down on relationships that cause strain and choosing ones that bring fulfillment. 

Going to Bali?

Most people who go to Bali let their guard down because it's so familiar and close by. Bali is one of the most beautiful places on Earth and as a result, a very popular destination, full of upscale hotels and resorts., but just because you are staying at a 4 or 5 star location doesn’t mean that you shouldn’t consider your health prior to departing for your trip. Even in Bali, there can be some serious medical issues that all travellers should be aware of and, when appropriate, take the necessary steps to ensure you have a happy and healthy holiday.

The most common medical issues facing travellers to Bali are related to poor local hygiene, safe water and food, and diseases transmitted by mosquitoes. It is reported that up to 40% of tourists may deal with diarrhoea, so be sure to pack appropriate medication in case your are affected. It is also strongly recommended that travellers are vaccinated against hepatitis A, a viral disease that is transmitted via contaminated food or drinking water. Other highly recommended immunizations include tetanus and diphtheria, as well as typhoid, which is suggested for adventurous travellers who plan to venture “off the beaten path.”

Travellers are also warned to avoid close contact with animals as there have been reports of animal and human rabies in Bali. While immunizations are not necessary, if you are bitten by an animal, you must report to a medical professional immediately for post-exposure treatment. While travellers are recommended to use protection against mosquitoes, the risk of being infected with malaria is very low in Bali, especially in the tourist areas. 

Navigating the treatment of depression

After a diagnosis of depression, you may receive lots of ideas and advice on how to treat it. However, some generally recommended methods may not be effective for you. Here are three commonly suggested treatment methods. Probably the most effective method in the treatment of depression is talk therapy such as cognitive behavior therapy. This type of therapy works well as it stops the cycle of isolation that can occur by encouraging people to confront the beliefs and behaviors that lead to social isolation and depression. The best way to find an effective therapist is to have a doctor refer to a therapist as a credentialed therapist will most likely give you the best support.

A mental health care plan may help make talk therapy more affordable. And ongoing review with your doctor maximises the likelihood of overcoming depression.

Antidepressants can be another effective type of treatment especially when talk therapy has not been effective. However, medication really only works when it is well managed by a physician. This means that you have the correct dosage for your needs as too high or too low a dosage can have problematic side effects. If a medication is not working for you, always consult a doctor before making changes to the dosage of that medication.

Finally, you may have people recommending diet and exercise to help with your depression. While some research suggests that a good diet and fitness routine can help with your depression, there has been very little research about how to use diet and exercise as an intervention to treat your depression. Instead, consider changing your diet and exercise, but use it in addition to talk therapy and/or antidepressants. For further information about these types of treatments consult this link.