1.  Eat more vegetables and fruits every day.

2.  Eat enough portion every meal

3.  No, no, don’t skip meal. Never do that. Especially, breakfast which is the most important meal of the day. It keeps you going throughout the day.

4.  Avoid too much sugar like soda

5. Avoid eating junk foods

6.  And lastly exercise regularly.

Some tips:

- Consult licensed nutritionist-dietitian’s for specific nutrient needs.
- Ask for a calculated diet plan.
- Do not eat too much or too little.
- Avoid sugar and high-sugar containing foods items such as candies, sweet, soft drinks, rich dessert, chocolates, sweetened juices, creams and cakes.
- Eat regularly
- Increase your fiber intake by including a generous amount of leafy vegetables daily in your diet.
- Use legumes and whole grains more than processed meat alternatives. They will help increase dietary fiber and contain no cholesterol.
- Eat heavy breakfast, moderate lunch and light supper.
- Avoid coffee, tea, alcohol beverages including wine and liquors.
- Drink 6 to 8 glasses of water a day between meals.
- Drink a cup of low fat milk.
- Limits fruits to 3 exchanges per day. The fresh the better. Processing and refining make natural sugar in fruits more readily absorb-able, which may lead to rapid rise in blood sugar.
- Monitor and record your weight and blood sugar.
- Follow and be comfortable with your diet plan. Your diet may have to be guided by a plan for the rest of your life.
- Give good attention to your diet, attitude, medication, and physical activity (exercise) control of blood sugar is better when these things are well balanced.

Probable Symptoms :

- Overweight. Overweight is 10 % above the desire body weight. Body fats percentage is more than 15% for men and more than 25% for women.
- Obesity. Weight is 20% above desirable body weight. Body fat percentage is above 20% for men and above 30 % for women.

Helpful Dietary Management :
- Manage overweight and obesity using the physical activity, exercise and behavior modification.
- Modify diet if the cause of obesity is a faulty diet. Only a small percentage of all obesity cases are non- dietary in nature.
- Have a diet low in calories, low fat and high in complex carbohydrates if reducing weight.
- Take daily food allowances in a 3 regular meals with breakfast as the heaviest and supper the lightest.
- Omit supper but not breakfast if ever skipping a meal is desired allow a 5-hour interval between meals, and not less than 3 hours from the last meal bedtime.
- Never snacks just before bedtime. It is major offense.
- Drink from 6 to 8 glasses of pure water everyday. Drink in between meals.
- Lose weight gradually but consistently until you reach a desirable weight. A person should only lose weight but not get sick. Remember you did not grow that big overnight. Up to 2 pounds per week weight loss is desirable.

1. Squeeze your hand firmly, spreading the palm laterally. Cover the whole of the hand, fingers and wrist.
2. Using circular pressure, squeeze each fingers joint between your finger and thumb. Then hold the base of each finger and pull the finger gently to stretch it, sliding your grip up to the finger in a continuous movement.
3. With circular thumb pressure, work up each of the furrows between the bones in the hand, from the knuckle to the wrist. When you have covered each furrow, smooth the hand by stroking.
4. Turn the hand over to work on the palm. Cover the area with the circular thumb pressure, paying particular attention to the heel of the hand and the waist. Follow this with some deeper, static pressure all over the palm.
5. Finish by stroking the palm of one hand with the other. This can be quite a firm stroke, working from the tips of the finger to the wrist, leading wit the pressure from the heel of the hand. Stroke back to the fingers and repeat twice, each time using slightly less pressure. Finally, stroke the inside of the wrist.

1. Sitting upright, start form the base of the neck and press down with your fingers along the top of the shoulder. As you reach the bony part of the shoulder, slide your hand back to the base of the neck and repeat the pressing at least three times. Finish by stroking firmly form the neck to shoulder and then repeat on the other side of the neck.
2. Use your fingertips both hands to make small circular movements. Working up the back of the neck. Gentle circular movements, where you can feel yourself easing muscular tightness, are better than direct, static pressure on this area. Continue up and round the base of the skull.
3. With your hand in a loose fist pummel your shoulder lightly, keeping the wrist and elbow relaxed. Use light, springy movements to stimulate the area. Repeat on the other shoulder.
4. Knead each shoulder with firm squeezing action, rolling the fresh between your fingers and the ball of the hand. Repeat several times on each side.

Therefore if we shove down extra portions in later “Life to stay healthy” we will be straining our digestive system with food that we don’t need. Do some moderate exercise daily is vital at all ages. People who are active on their job and those who regularly exercise are far from any heart ailments. The more we should indulge in vigorous physical activity or having more walks than rides in the city or more strolls it help us to cultivate our body in to the top condition. We must also keep our weight fairly normal because being overweight or obese person is so many burdens with extra bagged in form of body fat. An over weight person heart and other organs are strained, and thus his energy is sapped. His chance of survival if illness strikes is lowered and also his life expectancy is lessened. The common conceptions about overweight is rarely comes from hormonal imbalance but most cases it comes from over eating, one of the main reason. We like to be in top condition we should start by moderate taking of the lean cut meats or excess fats from meat before cooking or before serving. Eat shellfish and organs meat in moderate because they are much higher in dietary cholesterol than red meats. Consume more on poultry products and fish. Try to use coking methods that do not consistently add unnecessary fat of the daily diet. Broil or boil instead of fry foods. Weight yourself once a week and expend more calories in physical activity, especially aerobics, exercise such as walking, jogging, cycling and swimming. Cut down on calories but don’t cut them out, just minimize your intake of those foods have generous calories like sweet, baked goods and fatty meats. And have a positive outlook in your life.

The value of the natural plants oils has been recognized for more than many years ago for healing, cleansing, preservative and mood-enhancing properties. As well for the sheer pleasure of there fragrance and today we can see many spa salon are over in the mall. With this modern age life sometimes we experience stress, pollution, unhealthy diet and hectic schedules. All of these factors adverse effects on our bodies mind and spirit. To restore the harmony of our body and mind we go back to the basic with the art of aromatherapy.
Aromatherapy origins and can be traced from medical, religious and social practices. It is likely the Chinese were the first to discover the remarkable medicinal plants. However it is the Egyptians who take the credit for recognizing and fully exploiting the physical and spiritual properties of aromatic essences. Furthermore some essentials oil, like from resin particularly cedar wood and frankincense use for preserving corpse. Around 3000 BC priest who had been using oil in religious ceremonies and embalming rites. But today in modern world essential oils are made cosmetics perfumes became the wide spread and become therapeutic stimulants.