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Healthy eating and exercise are essential to the health and well-being of most people. A healthy diet along with exercise can help you live longer, feel better about better food choices; provide you with more energy, help you stay at a healthy weight, and help you fight stress.
Do you want to live longer and be healthier? Then make that first step and maximize the benefits from being active and eating healthier. It is important to make sure and eat fruits and vegetables daily, at least 5 servings. The best way to be healthier is to incorporate into your daily routine eating fresh fruits and vegetables such as: apples, bananas, strawberries, pineapple, blueberries, grapes, carrots, potatoes, peas, and broccoli. This list can go on and on and you will find there are plenty of fruit and vegetables that you will enjoy. “Vegetables and fruits are clearly an important part of a good diet. Almost everyone can benefit from eating more of them, but variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. The key lies in the variety of different vegetables and fruits that you eat” (Willet, 2007, Harvard School of Public Health). Doctors and nutritionists highly promote fruits and vegetables because they offer many benefits to being healthy. They are excellent sources of essential nutrients, such as vitamins and anti-oxidants. People who eat diets rich in fruits and vegetables have a decreased risk of several chronic diseases, including cardiovascular disease, high blood pressure and diabetes.
As the saying goes, “an apple a day keeps the doctor away.” A healthy eating plan will protect against many health problems and improve the way our body functions. Annabel Bentley, BUPA assistant medical director, has this advice: “As one of the leading independent health and care providers in the country, BUPA is pleased to support this campaign. A balanced diet is one of the best ways to maintain good health and help prevent the onset of some serious diseases. Eating well need not be expensive or complicated and this new campaign is geared to leading people towards the right things to eat.” Eating healthy can help in living a longer and healthier life. It can also strengthen your immune system, which can help in fewer sicknesses. The benefits from eating healthy go on and on and will improve your lifestyle dramatically. Proper eating can even help some have healthy lush looking hair, skin and nails and everyone wants to have beautiful skin, hair and nails. Eating healthy can help in feeling better within oneself. A healthy diet along with exercise will provide the body with more energy and make you feel better about yourself and can help fight stress and depression.
Eating unhealthy can cause many health problems. Besides obesity and diabetes, there is high blood pressure, heart problems, breathing difficulty, anemia, and joint problems all due to extra weight. Healthy eating can help protect people from cancer, heart attacks, diabetes and problems with blood pressure. Blood pressure is the force that pushes the blood from the heart through the arteries in the body. High blood pressure becomes dangerous because is makes the heart work too hard. Even when the pressure is only slightly raised for a long period of time it can damage arteries and cause organ damage. I personally have high blood pressure and the doctors are constantly advising me to eat better, exercise and lose weight and when I apply their council my blood pressure does improve dramatically.” High blood pressure is a primary risk factor for heart disease and stroke. As such, it is a condition that is important to control. Diet can be a very effective tool for lowering blood pressure. One of the most convincing associations between diet and blood pressure was found in the Dietary Approaches to Stop Hypertension (DASH) study. This trial examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg—as much as medications can achieve” (Appel, Moore, Obarzanek,1997, clinical trial).
By making sure to eat a balanced diet then the occasional fatty food or takeaway will not hurt, but it will become a problem if you eat fatty foods everyday. It can be easy to fall into the trap of eating takeaway food every night because most people have busy hectic lives and find that they do not have the time or energy to cook something healthy. “Junk food has become a pillar in modern society. It offers a quick fill, fast service, or you can bring it home to watch a movie with. From chips, pop, ice cream it goes on and on. There is no nutritional value in any of it. Even the canned produce should be considered junk food. Preservatives are jamming the tops of these containers of fruits in order for them to remain edible for months and months” (Healthy Eating, 2008, Health benefits of food).
While it would be nice to take a pill and wake up 15 lbs lighter, the truth is that weight loss takes time and effort as well as a commitment to eating healthy everyday. The best way to begin to reduce the amount of weight people put on would be to reduce any un-necessary fat intake. Fat intake can be difficult to manage because fat makes food taste so much better. It is so tempting to grab a donut or candy bar when craving a snack, but it can be just as easy to grab an apple or a bag of carrots and your body and your health will reap better benefits from it. “Most people who work at eating better know that the salad bar can be a terrific way to eat out, eat great food and have a healthy meal. There are a few items that can tip the scales as far as fat and calories are concerned, especially if you are trying to watch your weight. A major offender is salad dressings.” Doctor Gourmet, (2008). Weight is such a sensitive subject for many people, young and old , which is why it+ does need to be addressed, because people today especially children are becoming obese at alarming rates. Many people think that it is just too difficult to eat healthy, or they do not know what to eat. “What you should eat is actually pretty simple. But you would not know that from news reports on diet studies, whose sole purpose seems to be to confuse people on a daily basis. When it comes down to it, though—when all the evidence is looked at together—the best advice on what to eat is relatively straightforward: Eat a plant-based diet rich in fruits, vegetables, and whole grains; choose healthy fats, like olive and canola oil; and red meat and unhealthy fats, like saturated and trans fats, sparingly. Most important of all is keeping calories in check, so you can avoid weight gain, which makes exercise a key partner to a healthy diet” (Willet, 2007, Harvard School of Public Health) As for keeping the weight off, avoid the elevator and take the stairs. If you take the stairs regularly, you will burn more calories. As you do it more often, you will learn that you have more energy.
In order to be healthy, we need to learn what it means to eat healthy and to live healthy. The first step is making sure to eat plenty of fruits and vegetables on a daily basis and avoid unnecessary fats in our diet. The best way to avoid fats is by not eating fast food or junk food on a regular basis. Exercise needs to be a top priority in our lives to keep stress away and to feel energized, even if it is as simple as a walk in the park. When it comes to diet and exercise, you have to ask yourself a very important question. How much do you care about yourself? It is up to all of us to make a commitment to set aside a little time each day for exercise. As far as eating healthy is concerned, just focus on each individual day. Do not go to the extreme, because this is setting you up for failure. Just make small changes throughout the day. At night, simply walk away from that huge slice of chocolate cake. It is all up to you to live a healthy lifestyle.
Discipline, control and focus can be hard to maintain when it comes to eating healthy and exercising regularly. It can be hard, especially in the beginning, but it is essential that you be consistent. By being consistent it will get easier and easier to make necessary lifestyle changes. By making these positive lifestyle changes in your life it will go a long way in living a long healthy life for years to come.

know it’s bad…how can I make it better? Please help! Thanks Sooo much!
Heres the prompt:
Through narrative and descriptive strategies, compose an essay that explores how the idea of gender (gender training, gender narratives, gender markers, gender expectations) operates in your life.
Move your essay through 3 main sections: past present and future. Ground your reflections in actual texts, actual objects, actual experiences from your own life.
Past: refer to childhood. Reflect on toys/games gravitated towards and/or that were given to you, activites you were signed up for that you asked to be a part of, clothing you wore, familial interactions and chores…
Present: Refer to your current life. Consider gender dynamics as they surround affect, and define you (as presented by media, family, school, workplace, friends, etc).
Future: Refer to your adult-self. Explore how currrent narratives from different parts of American culutre project what it means to be a adult woman or adult man.
Heres the essay:
Newton’s Law
To understand gender we must understand why and how we label certain objects/habits/demeanor feminine and masculine. Personally, my decision to mark an object female or male becomes dictated by the audience of appreciation. Who appreciates Barbies more, boys or girls? Through observations in society, girls enjoy Barbies more; therefore Barbies become a feminine aspect of playing rituals. By exploring masculine and feminine labeled gender themes, I attempt to comprehend my gender trends.
As Katha Pollitt suggests “…you’ll find that for every kid who fits a stereotype, there’s another whose breaking one down. Sometimes it’s the same kid-the boy who skateboards and takes cooking in his after school program; the girl who collects stuffed animals and A-pluses in science.” I represent the latter in regards to displaying both masculine and feminine traits. In my “gender defining years” (pre-school) I played with dinosaurs and Barbies. Masculinity (the act of playing with dinosaurs) and femininity (the act of playing with Barbies) both equally represented my playing rituals. Through assorted gender experiences, I understand balance (between masculine and feminine behavior) to represent my understanding of personal gender roles and expectations.
While sitting on the old blue couch in the living room, cornflakes crunching in our mouths, my brother and I watched the Power Rangers race down the “Widow Maker” and defeat monsters. With each play station controller in our hands, I defeated my brother at Mortal Combat. On Christmas morning (after a cliché and picturesque race to the Christmas tree), I ripped open the gleaming red wrapping paper to find my first Barbie. My next present was a plastic Brachiosaur. As a child, I never represented the epitome of a female or the epitome of a male. I represented some grey area in between: sometimes playing with Barbies, sometimes with Dinosaurs, sometimes watching Sailor Moon, sometimes Power Rangers.
The equal masculinity and femininity exhibited in my playing rituals resulted through my personal necessity for company. My failure to watch Power Rangers or play dinosaurs with my brother resulted in an absence of a playing partner altogether. Similarly, my failure to play Barbies with my female friends would result in a loss of company and playing partners. My trends in gender comprehension resulted from my social necessities (the need for company) rather than from gender expectations or gender associations. The question now becomes: what playing habits would be exhibited if I hadn’t the need for company? Would I collect dolls to mother? Would I race fire trucks and build airplanes with Legos?
Throughout elementary school, I became obsessed with contain a similar look, a similar voice, a similar attitude, a similar lifestyle and similar clothing as Britney Spears. However, I also enjoyed masculine music (mostly appreciated my males) to balance Britney out. One of my favorite songs was “Last Resort” by Papa Roach and various Blink 182 songs. At Tam Valley Elementary, I represented the only girl who listened to this particular music. After hugely growing in regards to musical taste, I now ask myself what was so great about Britney? Big question. She had the shiny blonde hair, the perfect face, the many cool clothes, and the slender body, the equivalency to the real Barbie. Britney: a new type of Barbie, the full-scale Barbie that all girls (that played with Barbie) wanted to be. Britney contained the artificial beauty that girls (including myself) strived to have.
It wasn’t till late in middle school that I began to grow out of striving for Britney’s artificial beauty. I began to embark upon the journey of encountering the self-acceptance that I still search for. Currently, I dress neither feminine nor masculine. A rare occurrence would prevail if I wore a dress or a skirt. At the same time I won’t wear baggy jeans and a baseb

i know its alot to read but can someone tell me if its ok for an essay.
Polycystic Ovary Syndrome
(PCOS)
Polycystic Ovaries Syndrome (PCOS) is an ovulation disorder and infertility that occurs in many women. Polycystic ovaries syndrome is a problem that occurs in with the ovaries. In PCOS, the ovaries are bigger than average, and the outer surface of the ovary has an abnormally large number of small follicles (the sac of fluid that grows around the egg under the influence of stimulating hormones from the brain). PCOS involves more than just the ovaries filled with small cysts which is associated with high male hormones. In PCOS, these follicles remain immature, never growing to full development or ovulating to make an egg capable of being fertilized. For the woman this means that she rarely ovulates (releases an egg) and so is less fertile. She also does not have regular periods and may go for many weeks without a period. Other features of the condition are excess weight and excess body hair. The condition is common infertile women and particularly common with women with ovulation problems (an incidence of about 75 percent). In the general population, around 25 percent of women will have polycystic ovaries seen on ultrasound examination but most have no other symptoms or signs of PCOS and are perfectly healthy.
It is not known if women are born with this condition, PCOS seems to run in families. Which means that something that causes the condition is inheritable. When PCOS is passed down the man’s side of the family, the men are not infertile, but they do have a tendency to become bald early in life, before the age of 30. While the research is in process they are trying to find out if there’s a clearly identifiable gene for PCOS. It seems like in the future one or two genes will be identified that play a fundamental role in determining a woman’s likelihood of developing this condition. Even if PCOS has a genetic basis, it is likely that not all women with the gene or genes will develop the condition. It is more likely to develop if there is a family history of diabetes (especially Type 2, the less severe type usually controlled by tablets), or if there is early baldness in the men in the family.
There are different type of symptoms to let you know if you have PCOS.
The ways in which PCOS shows itself are:
absent or infrequent periods a common symptom of PCOS. Periods can be as frequent as every five to six weeks, but could only occur once or twice a year or sometimes not even that.
more facial and body hair than usually found under the chin, on the upper lip, forearms, lower legs and on the abdomen (usually a vertical line of hair up to the umbilicus).
acne usually found only on the face..
overweigh also a common symptom in women with PCOS because their body cells are resistant to the sugar-control hormone insulin. This insulin resistance prevents cells using sugar in the blood normally and the sugar is kept there turns into fat instead.
miscarriage and hard to get pregnant without the help of a doctor. Spend more time at doctor visits than women without PCOS would. If not then more likely a miscarriage might happen.
most women with PCOS will have the ultrasound findings, where the menstrual cycle are not normal are found in around 66% of woman and obesity is found in 40%. The increase in hair and acne are found in up to 70% where the unbalanced hormones are found in up to 50% of women. Its likely that there are different stages of the disease throughout life. Younger women are more likely to have irregular periods, on the other had older women have other problems such as diabetes and hypertension (high blood pressure), though their period patterns tend to become more regular. Women with PCOS also have more risk of strokes and heart attacks, but their death rate from these conditions is not increased.
The diagnosis is based on the patient’s symptoms and physical appearance. If the diagnosis seems likely because the patient might already have noticed some of the symptoms and the doctor will be doing different kinds of blood test such as female sex hormones, male se hormones, glucose, thyroid function tests and other hormone test along with an ultrasound examination to make sure everything is doing well in the abdomen. Once the diagnosis is made, nothing more needs to be done for some women, if their fertility is not an issue, if their weight is within normal limits, and if they do not have excess body hair. If any of the symptoms are an issue, then further advice and treatment, and possibly specialist referral might be needed.
There are several things that an a person can do if they have been developing some the symptoms that PCOS can cause. Much of this involves lifestyle changes to make sure that your weight is kept within normal limits (BMI between 19 and 25). Also because there is a risk of developing diabetes later in life and a little more higher risk of heart disease, low-fat and low-sugar options should be considered when making choices about what to eat or to drink. Weight loss, or maintaining weight below a certain level, will have the short-term benefit of increasing the successful treatment and the long-term benefits of reducing the risk of diabetes and heart disease.
Having PCOS in the life a women is very hard. When I was diagnose with PCOS I wasn’t real familiar with the syndrome but as I grew older into the teenage years I started noticing more of the syndromes and I wasn’t myself. I wanted to do so many stuff with friends of mine but didn’t feel confident of myself. I didn’t want people to look at me. As I grew older I learned to accept how my life was and I had to deal with it and get into treatment. It’s pretty hard trying to lose weight when having PCOS because I have to work out three times as more than a women without PCOS. You are gaining weight but don’t know why. You don’t eat much but still gaining and in points in your life, you lose weight and gain it back fast. Its awesome somewhat that I can control my symptoms when I am in treatment and its important not to give up, but its pretty hard going to doctor visits when I don’t have Medical Insurance Its gets real expensive all the medications you need to take.

Please give your opinions and incites on what you think, what I should improve on to make it better, and correct any misspellings. Thanks a lot! Only constructive critism please! Here is my essay:
Sometimes, you can’t just be happy with who you are. You feel depressed but you want to keep your feelings all in. Having low self-esteem, depression, or stress can lead to an eating disorder. An eating disorder is an illness that causes a person to develop unhealthy eating habits. The three types of eating disorders are anorexia nervosa, bulimia nervosa, and binge eating. Having an eating disorder can affect your relationship with other, cause you to think many negative thoughts about yourself and your body, and damage your health. If you suspect that someone has an eating disorder, it is important that you show support for that person so they can have a healthy attitude and body. As you grow older, you begin to feel more conscious of your body. You go through physical changes, as well as “social pressures.” One or two out of one hundred kids, particularly girls, that struggle with this disorder can successfully hide their extreme weight loss from their parents for months or years. Anorexia can come from psychological, genetic, social, and family factors. Many girls are exposed to images of thin models that have the “ideal” body size. Participating in activities such as gymnastics,where thinness is emphasized can also lead to anorexia. Since parents are role models fortheir children, a parent’s body image, their lifestyle, and their dieting Once someone is obsessed with dieting,exercise, and taking laxatives, they will still see themselves as overweight even if they can see their bones.
Anorexics usually portion their food carefully or come up with excuses to skip their meals. Without receiving the nutrients the body needs to keep your bones strong, and help the body maintain homeostasis, the lack of nutrients will affect the body in many ways:
bulleted-(in women) losing at least three consecutive menstrual periods;not wanting or refusing to eat in public;anxiety; weakness;brittle teeth; shortness of breath;obsessiveness about calorie intake;severe malnutrition;a drop in pulse and breathing rate;kidney failure;hair loss and fingernail breakage;lanugo hair;lightheadedness and inability to concentrate;anemia;swollen joints;dry and yellow skin; higher levels of cortisol and vasopressin
death
Being anorexic can also result in an irregular heartbeat, permanent failure of normal growth, and osteoporosis, a condition in which the bones become weak and can breakeasily. You may feel cold most of the time because your body temperature decreases.Taking laxatives can wear out the bowel muscles, causing it to decrease in function. Sometimes, it’s hard for parents to tell the difference between their child to be “self-image” concerns and “warning signs” to anorexia. Someone that is self conscious and on a strict diet may not necessarily be anorexic. There are “glaring” abnormal behaviors and physical signs.
Someone who is anorexic may:
become very thin, frail, or emaciated;be obsessed with eating food and weight control;weigh herself or himself repeatedly;count or portion their food carefully;only eat certain foods, such as diary and wheat;exercise excessively;feel fat even if their body is literally only showing a sheet of skin and bones;withdraw from social activities, especially meals or celebrations involving food;be depressed, lack energy, and often feel cold
If you suspect that your child or someone you know is anorexic, it is important to give as much support to them as you can, and try to help them admit that they have an eating disorder. Some people may feel depression, anger, or denial when faced to admit that they are anorexic. Try to show your concern and approach the person in a loving and supportive way. Use “I” instead of “you.” If the person is still in denial, try to be patient, saying that you’ll be there whenever they are ready to talk about it. Get help from a doctor, nutritionist, and a therapist. Encourage a healthy outlook on nutrition, exercise, and their appearance to help them raise their self esteem. For parents, it’s critical to make exercise a regular family activity and have their child help prepare nutritional meals for the whole family.
Bulimia is another type of eating diorder that involves dieting. A person with bulimia is tempted to eat “comfort foods”, such as ice cream or cake. After their out-of-control eating, the person will feel ashamed and guilty for what they have done. They will try inappropriate methods of weight control, such as vomiting and fasting. Bulimics will show excessive shape and weight concern, yet still consume quantities of food up to 20,000 calories a day. This all begins with dissatisfaction of the bodt.
Like anorexia, bulimia also involves being exposed to pictures of thin models and then not being able to feel good about themselves. Fami