Get a good nights sleep

  1. Avoid alcohol
  2. Turn off electronics (Read a book) – Kindle?
  3. Write  your worries away
  4. Create the perfect ambience (cool, dark, quiet)
  5. Exercise
  6. Avoid sugar – have a protein + fat snack
  7. Wake up to the light


Calorie knowhow: components of the equation

The Glycemic Index is a numerical Index that ranks carbohydrates based on their rate of glycemic response (i.e. their conversion to glucose within the human body). Glycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100.

Why is the Glycemic Index Important?

Your body performs best when your blood sugar is kept relatively constant. If your blood sugar drops too low, you become lethargic and/or experience increased hunger. And if it goes too high, your brain signals your pancreas to secrete more insulin. Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat. Also, the greater the rate of increase in your blood sugar, the more chance that your body will release an excess amount of insulin, and drive your blood sugar back down too low.

Therefore, when you eat foods that cause a large and rapid glycemic response, you may feel an initial elevation in energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and more hunger!

Although increased fat storage may sound bad enough, individuals with diabetes (diabetes mellitus, types 1 and 2) have an even worse problem. Their bodies inability to secrete or process insulin causes their blood sugar to rise too high, leading to a host of additional medical problems.

The theory behind the Glycemic Index is simply to minimize insulin-related problems by identifying and avoiding foods that have the greatest effect on your blood sugar.

Should All High-GI Foods be Avoided?

For non-diabetics, there are times when a rapid increase in blood sugar (and the corresponding increase in insulin) may be desirable. For example, after strenuous physical activity, insulin also helps move glucose into muscle cells, where it aids tissue repair. Because of this, some coaches and physical trainers recommend high-GI foods (such as sports drinks) immediately after exercise to speed recovery.

Also, it’s not Glycemic Index alone that leads to the increase in blood sugar. Equally important is the amount of the food that you consume. The concept of Glycemic Index combined with total intake is referred to as “Glycemic Load”, and is addressed in the next section…

As you consider the strengths and weaknesses of the Glycemic Index, it’s important that you don’t lose sight of the original goal. What we are really trying to do is control blood sugar levels. Is the consumption of low-GI foods the only way to do this? No, it is not. As we mentioned before, your blood sugar can also be controlled simply by limiting the total number of carbohydrates that you consume in any given meal.

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Cough and fever are two of pneumonia’s main symptoms. Other symptoms can include weakness, vomiting, diarrhea, loss of appetite, headache, muscle pain, and trouble breathing. Pneumonia can strike anytime, but it usually shows up in winter and spring, often after a cold or other upper respiratory infection.

Bacterial and Viral

For bacterial pneumonia, doctors prescribe antibiotics. Viral pneumonia doesn’t respond to antibiotics, so treatment may be limited to rest and fluids. In fact, getting enough fluids is vital to fight the dehydration from rapid breathing and fever that’s often a side effect of pneumonia.

If your child has bacterial pneumonia, you may want to try running a cool mist humidifier. If she’s feverish and uncomfortable, you may want to give her the proper dose of acetaminophen or (if she’s 6 months or older) ibuprofen.

Practice good personal hygiene. Wash your hands and your child’s hands often to prevent the spread of germs. Don’t let your child share cups or utensils. Regularly wash all the places germy body parts might touch, like the phone, toys, doorknobs, and the refrigerator door handle.

The length of the pneumonia depends on the specific organism causing it. Some pneumonias last as little as several days, although two to three weeks is more common. The cough can last even longer.

The diagnosis is usually based on history, physical examination, and chest x-ray. If a bacterial pneumonia is suspected, appropriate cultures of the sputum and blood are also important.

Sometimes bacterial pneumonia develops during a viral infection. If this happens, your child will usually start with an illness like a cold for a few days, and then become much sicker quite quickly.

Antibiotics do not help in viral pneumonia. It is not always easy to tell if pneumonia is viral or bacterial. Doctors tend to use antibiotics when it is not clear which sort of pneumonia a child has. If your child has bacterial pneumonia, they will need antibiotics. If your child is young or sick enough to be in hospital, antibiotics are often given by a drip (into a vein).

A child usually takes a couple of weeks to fully recover. Over that time the immune (infection-fighting) system will be cleaning up the pneumonia. Coughing up phlegm (mucus or sputum) is part of the cleaning up process. The cough may last 1 or 2 weeks, or even longer.

If you are worried that the cough is getting worse again, or is not getting better after 4 weeks, you should take your child to see your doctor.


Albuterol is in a class of medications called bronchodilators. It works by relaxing and opening air passages to the lungs to make breathing easier.

 When the inhalation aerosol is used to treat or prevent symptoms of lung disease, it is usually used every 4 to 6 hours as needed. 

Albuterol acts as a functional antagonist to relax the airway irrespective of the spasmogen involved, thus protecting against all bronchoconstrictor challenges

Albuterol is a beta 2 specific bronchodilator. This means that it is specific to the smooth muscles of the airways of the lungs and that it helps to open them up or dilate them. It is not a steroid. Steroids that are inhaled are corticosteroids and they help by acting as anti-imflammatory agents. Corticosteroids are much better than anabolic steroids since they work at the area where they are inhaled and they have much less systemic side effects. Meaning you won’t have all of the weight gain, pimples and emtional changes. Hope this helps

Stomach Flu

Stomach flu, or gastroenteritis, is an inflammation of the lining of the digestive tract. Despite the name, it’s not caused by the influenza virus. The most common culprit is one of a number of other viruses, including rotavirus, adenovirus, calicivirus, and astrovirus.

But gastroenteritis can also be caused by a potentially more serious bacterial infection, such as Salmonella, Shigella, Staphylococcus, Campylobacter, or E. coli. Still other cases are caused by parasites such as giardia.

If your toddler has gastroenteritis, she may have diarrhea, vomiting, abdominal pain, fever, chills, and achiness. Her symptoms may be mild or severe, and they may last for just a few hours or for days, depending on the culprit.

If your child has a fever and seems uncomfortable, you may want to give her the appropriate dose of children’s acetaminophen or ibuprofen. Never give your child aspirin, which is associated with Reye’s syndrome, a rare but potentially fatal illness.

The American Academy of Pediatrics (AAP) recommends that children with gastroenteritis resume a normal diet (staying away from fatty foods) as soon as possible. That includes such staples as complex carbohydrates (whole-grain breads and cereals), lean meats, yogurt, fruits, and vegetables.  if the bug kills your child’s appetite and she misses a few days of good nutrition, don’t worry. As long as she’s hydrated, she’ll be fine.

For toddlers and young children, use an ORS, which contains the right mix of salt, sugar, potassium and other nutrients to help replace lost body fluids.

Children older than 1 year may also have clear soups, clear sodas or juice mixed with water to help prevent dehydration. You should avoid giving your child plain water and dark sodas. Water alone does not contain enough salt and nutrients to help with dehydration. Dark sodas are typically very high in sugar and can irritate your child’s stomach.

oral rehydration solution, or ORS: Brands of ORS include Pedialyte, Ricelyte, Rehydralyte and the World Health Organization’s Oral Rehydration Solution (WHO-ORS). If you don’t have access to store-bought ORS, you can mix 8 teaspoons of sugar and 1 teaspoon of salt in a quart (4 cups) of water. This mixture lacks potassium but is otherwise a good ORS. You can supply some potassium by adding a cup of orange juice to your homemade ORS or feeding your child some banana.

If your child keeps vomiting, wait 30 to 60 minutes after the last time he or she vomited, and then give him or her a few sips of an ORS. Small amounts every few minutes may stay down better than a large amount all at once.

Diarrhea usually doesn’t last long. If it’s caused by an infection, diarrhea is a way for the body to get rid of the infection. Giving medicines that stop diarrhea may actually interfere with the body’s efforts to heal. Antibiotics are usually not necessary either. Talk to your family doctor if you think your child needs medicine.

Teach your child how to wash her hands thoroughly with soap and warm water after every bathroom visit and before meals or touching food. The same goes for you and other family members, as well as daycare staff.

How many calories should I eat to lose weight?

The Calorie calculator allows you to calculate how many calories you should eat a day in order to lose a certain amount of weight by a certain date.

For example: If you are 86kg (189.6Ibs) start of November and would like to be 78kg (172Ibs) by Christmas, you would specify that you want to lose 8 kilograms (17.6Ibs) in 2 months. This is how it differs to other calorie calculators which only allow you to calculate the amount of calories daily for a specific weight.

The calorie calculator is very useful for weight management as it displays how many calories are needed over the specified
period of time. It keeps track of your weight loss and calories required. The less you weigh, the fewer calories you will need to
take in for weight loss to continue.

NB: As a rule of thumb you should not eat below 1200 calories for female and 1600 calories for male.

Gender: M Weight: 200 lbs, Height: 6ft 2.0inches, Age: 44 Activity Level: Moderate

Weight To Lose: 15 lbs in 4 Months. 

Wk Calories (per day) Wt(lbs) Maintenance Calories

w/o Aug 18

01 2557 198.71 2986
02 2549 197.84 2978
03 2541 196.97 2970
04 2532 196.09 2961

w/o Sep 15

05 2524 195.22 2953
06 2516 194.35 2944
07 2507 193.48 2936
08 2499 192.6 2928

w/o Oct 13

09 2491 191.73 2919
10 2482 190.86 2911
11 2474 189.98 2903
12 2465 189.11 2894

w/o Nov 10

13 2457 188.24 2886
14 2449 187.37 2878
15 2440 186.49 2869
16 2432 185.62 2861

w/o Dec 08

17 2424 184.75 2853