Image: Self chec Creative

If you think you’re increasing your knowledge of calorie counting, but your body seems to be disagreeing, here are six things you need to keep remembering before taking another bite:

Colors Count: About half of each meal should be fruits and vegetables. Not only are they low in calories, high in fiber, and filling, but a wide variety of produce provides nutrients that help stave off many diseases.

Read The Labels: What may sound healthy may be junk foods in disguise.

Eat Fiber. Found in fruits, vegetables, beans, and whole grains, fiber fills you up fast with fewer calories, and because it takes longer to eat and digest, it keeps you feeling satisfied longer.

Don’t Fear Fat. Read the difference between good and bad fat. 

Watch Your Sugar Intake. You’ll get a sugar high and then low that can send your energy levels on a roller coaster ride, and set the stage for more craving down the line. Your best source of sugar is fresh fruit, which provides vitamins and minerals, along with fiber.

Chec The Ingredients. The ingredients list is usually printed below the Nutrition Facts panel on food labeling. 

Chec The Order Of The Ingredients Listed. Ingredients that are listed first make up a greater percentage of the product, compared with the last ingredient listed.


                                                                                          Image: Self chec Creative

Ladies, we’re 9x more likely than men to find skin cancer on our partners. Self chec would like to suggest that you make a date with your partner each month to have a romantic dinner at home followed by a partner skin-chec. It’s a quick, easy and life-saving act, and you never know what it might lead to once the last mark is chec’d out.

The American Academy of Dermatology’s 2017 SPOT Skin Cancer campaign — “Check Your Partner. Check Yourself” — is encouraging women to check both their partners and themselves for signs of skin cancer. When detected early, skin cancer — including melanoma, the deadliest form of skin cancer — is highly treatable.

Research has shown that women are nine times more likely than men to notice melanoma on others, which means women could help save their partners’ lives by helping them spot skin cancer. This is especially important for men over 50 as they have an increased risk of developing melanoma compared to the general population. Here’s what to look for.

Leslie Kantor, MPH, the national director of education initiatives at Planned Parenthood Federation of America, published this list: 

 When it comes to HIV, using a condom makes sex 10,000 times safer than not using a condom.

  • There is no medical reason why someone can’t use a Condom.
  • Condoms have been around a long, long time. The earliest known illustration of a man using a condom is a 12,000–15,000 year-old painting on the wall of a cave in France.
  • One in four acts of vaginal intercourse is condom-protected in the US. It is one in three among single people.
  • People who use condoms feel their experiences are just as pleasurable as people who don’t.
  • Ninety-three percent of sexually active American women aged 15–44 have had a partner that used a male condom.
  • Condom availability in places of need around the world is increasing significantly, with 25.8 million female condoms provided through international and nongovernmental funding sources in 2009.
  • The condom is one of the most accessible and inexpensive forms of birth control available.
  • The vast majority of American teens use a condom the first time they have sex.
  • Only 39 percent of American high school students are taught how to correctly use a condom in their health classes. Programs that teach young people about abstinence as well as contraception, including condom use, help teens to delay first sex, and use condoms and other forms of contraception when they do have sex.

It is always best to communicate with your sexual partner about what you want and enjoy sexually. Safe sex is consensual sex.

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CONDOMS

Yes. If you have a family history of breast cancer or are not sure,
it might be a good idea to have a discussion with your health
professional as soon as possible. Watch this video.

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YOUR BREASTS

Condensed from an article on CNN by Meera Senthilingam

“Everyday makes me feel under its control & that’s really bad.”  “My girlfriend told me she couldn’t kiss me anymore.”  “I decided to take control back.” I had enough of smelling like a fireplace and coughing.” ‘Because I can’t afford chronic poisoning.”  “I had a choice: smoke and die or quit and live.” 

 

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STOP SMOKING

 

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YOUR PROSTATE

 

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YOUR OVARIES

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Condensed from an article by Meredith Melnick in Time magazine

In America, more skin cancers show up on the upper left side of people’s arms than the right side. And It doesn’t matter what color you are. Why? Our left arms are more exposed to sunlight when we are driving.

In countries where people drive on the opposite side of the road, the right arm gets more sun exposure. 

Don’t forget to close your windows, though even some rays can still get through and cause damage, and don’t forget to apply a good sunscreen.

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BE SUN SAFE

Condensed from an article by Zahra Barnes for Life by DailyBurn

If So, Here Are A Few Helpful Tips:

Ignore the size of your plate
You’ve heard it before: Small plates equal smaller meals, but if you’re not ready to give up the larger plate, half of your plate should have veggies and divide what’s left equally between protein and starch. 

Serve yourself (some) bad foods
The key to feeling satisfied — The way to avoid binges might lie in dedicating 1/4 of your plate to virtuous foods, and some to vices, according to researchers at Vanderbilt University. Recognizing that few people have the willpower to give up junk entirely. This is a good way to start.

Treat yourself to food that smells awesome
You’d think getting a whiff of really delicious-smelling food would just stoke your appetite, right? But it turns out that the more intense the aroma, the smaller the bite you’ll take.

Ask yourself if you’re really hungry, stressed/depressed or bored before sitting down to eat. You may be surprised at the answer. It may impact your consumption.

Sometimes you can trick yourself into eating less
Try eating with your non-dominant hand. Drink some water before eating.

Don’t deprive yourself. A small portion of a “bad” food can help satisfy you desire and help keep unwanted weight off.

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EATING HEALTHIER