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Health Report.

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Health Report By Josephine Liang * Personal Information Name : Miss Li Gender : Female Age : 25 Height : 165 cm Weight: 90 pounds Eating habits: Drink a lot of coffee each day, eat large amount of greens and fruits, and seldom eat meat, always eat outside Others: No allergies, wants to be fit, not a vegetarian, dose not smoke or drink, little exercise, too little water * Problems 1. Too much caffeine--- caffeine is a stimulant which can be found in chocolate, tea, and coffee and makes you perk-up initially. However, as it increases stimulation of the nervous system, our body will be more reactive to stress. As a result, we become more irritable. In addition, if we intake stimulants chronically, we may develop "dependence" and get an energy drop. 2. Too little meat--- Humans must include adequate amounts of 9 amino acids in their diet. These "essential" amino acids cannot be synthesized from other precursors and most protein of animal origin contain all of the 8 essential amino acids of protein, which helps growing and repairing of tissues, it forms antibodies, help regulate acid-base balance, detoxifies harmful substances, transports fat and other substances through the blood. If protein is lacked in a diet a person develops kwashiorkor which is caused when high levels of carbohydrates are eaten to overcome the lack of protein in the diet. One symptom of kwashiorkor is the abnormal collection of fluid around the abdomen due to the lack of protein in the blood. The body cannot retain water by osmosis and fluid accumulates in tissues causing them to become waterlogged.. Meat also is the main source of absorbing iron. Iron is an integral part of many proteins and enzymes that maintain good health. In humans, iron is an essential component of proteins involved in oxygen transport. It is also essential for the regulation of cell growth and differentiation. ...read more.


Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too. 10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health * Besides diet...... 1. Smile! It's good for you ... I noticed that you are all tensed up when we are having this little chat. Smile! It is good for you! It's official: instead of maintaining a composed and passive countenance, British people are smiling more, which has to be good news all round. Here are some simple tips on how to make the most of your smile, and the benefits you can feel from smiling. Smiling and laughing are just two of several stimuli, including stress, aerobic exercise and meditation, which make our brains produce endorphins. Endorphins are substances that are important for pain control, and can give us a sense of pleasure, peace and well-being. As BUPA psychiatrist, Dr Sally Cubbin, says 'Smiling has a positive and beneficial effect, not only on the person who is smiling but also on others around. It's hard not to respond positively to someone who is smiling.' 2. Exercise Your lack of exercise really worried me. Here are a few exercises almost anyone can fit into his schedule using any time available and repeating at least three times during the day. Neck Extension: Place hands behind your head with the fingers placed together. ...read more.


Per serving: calories 104, fat 5.3g, 46% calories from fat, cholesterol 5mg, protein 3.7g, carbohydrates 10.5g, fiber 0.8g, sugar 0.5g, sodium 261mg, diet points 2.9. Cauliflower with Lemon Prep: 5 min, Cook: 10 min. * 1 lb. cauliflower florets\cooked * 1/4 cup lemon juice Place cauliflower in a steamer basket over boiling water. Cover saucepan and steam 7-8 minutes or until cauliflower is tender. Transfer cauliflower to a serving dish. Add lemon juice and season with salt and pepper to taste. Toss gently before serving. Per serving: calories 30, fat 0.5g, 12% calories from fat, cholesterol 0mg, protein 2.1g, carbohydrates 6.0g, fiber 3.1g, sugar 2.0g, sodium 17mg, diet points 0.5. Baked Chicken Kiev Prep: 15 min, Cook: 25 min. * 1/4 cup low calorie margarine * 2 Tbs. fresh parsley, minced * 1/4 tsp. dried rosemary * 1/8 tsp. garlic powder * 2 boneless skinless chicken breasts, halved * 2 Tbs. plus 2 tsp. skim milk * 3-1/2 Tbs. fine breadcrumbs * 3/4 lemon, cut into wedges * round wooden toothpick Combine margarine, parsley, rosemary, garlic and pepper to taste in a small mixing bowl. Shape margarine mixture into 4 2 inch long sticks; freeze until firm. Place each chicken breast half between 2 sheets of waxed paper and flatten to 1/4 inch thickness with a meat mallet or rolling pin. Place 1 margarine stick in the center of each chicken breast; fold ends over margarine and roll up, beginning with long side. Secure each end with wooden toothpicks. Dip chicken rolls into the milk and coat thoroughly with breadcrumbs. Bake at 400�F for 25 minutes until browned. Arrange chicken on a serving platter, spoon juices from pan over the top, garnish with lemon wedges and serve. Per serving: calories 184, fat 7.1g, 35% calories from fat, cholesterol 53mg, protein 22.5g, carbohydrates 7.0g, fiber 0.8g, sugar 1.3g, sodium 255mg, diet points 4.6. * Timetable Included is a table for you to record down the food you ate, so that you could be aware of whether you are having a balanced diet. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Lunch Snack Dinner Comment ...read more.

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