Categories
Health Advice

Healthy Eating Plan

Healthy Eating Plan

A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.

A healthy eating plan:

  • Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Limits saturated and trans fats, sodium, and added sugars
  • Controls portion sizes

Calories

To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).

For a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general:

  • Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.
  • Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.

Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.

 

Categories
Health Advice

How to Use Inhaler

How to Use Your Inhaler

Metered Dose Inhaler

How to Use a Metered-Dose Inhaler “Puffer”
A metered-dose inhaler, called an MDI for short, is a pressurized inhaler that delivers medication by using a propellant spray.

To use an MDI:

  1. Shake the inhaler well before use (3 or 4 shakes)
  2. Remove the cap
  3. Breathe out, away from your inhaler
  4. Bring the inhaler to your mouth. Place it in your mouth between your teeth and close you mouth around it.
  5. Start to breathe in slowly. Press the top of you inhaler once and keep breathing in slowly until you have taken a full breath.
  6. Remove the inhaler from your mouth, and hold your breath for about 10 seconds, then breathe out.

If you need a second puff, wait 30 seconds, shake your inhaler again, and repeat steps 3-6. After you’ve used your MDI, rinse out your mouth and record the number of doses taken.

Store all puffers at room temperature