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Planning a Successful Diet

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  • Mini meals are greatPeople with definite disease should eat numerous small meals each day. Well, that isn’t too unfeasible to do. I would propose that you start out every four hours. Make sure you have your protein and your fiber. Have veggies and fruits.
  • Don’t go over boardThis is easier said than done. You require having an exact amount that you are trying to decrease. I’m not telling you to break the calculator and count up each of your meal. Don’t gobble with your eyes, munch with your mind.
  • Eat good tasting foodFrom time to time let yourself free. Eat something you’re not supposed to. If you get it out of your structure, it will be simpler to preserve your diet.
  • Eat your calories, don’t drink themDon’t block up on sodas. You can get all the calories for one day in these if you do it too much. That will increase the pounds effortlessly.
  • ExerciseYou require doing this to keep healthy. Not only will it keep you healthy, but mentally sharp as well. That can go an extended way in serving you stick to a diet.
  • Make your meals lastChew your food well! I bet you heard that one as a toddler. Well, it’s true. Don’t gulp down your food. Instead, eat it gradually and enjoy the taste of it. Doing this will make you feel that you’ve actually ate something. If you gulp it down, you won’t get the same advantage.
  • Discover your food triggersWhen was the preceding time you went grocery store and you looked at a bag of cookies and understood that you had to have them? You need to recognize what foods trigger your response system. If you can do this, you can shun situations which will make you consume things that you shouldn’t eat. You don’t require to flip out when it comes to a diet strategy. It is simple and easy.
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    Officials urge Mississippians to get a flu shot

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    (Photo by by LuAnn Hunt from Pixabay)

    Officials are urging Mississippians to get a flu vaccine to help minimize the effect of the flu during the COVID-19 pandemic.

    “I plan on getting the flu vaccine,” Gov. Tate Reeves said during his live news conference Wednesday, adding that he will also get the COVID-19 vaccine when it is ready.

    “I hope you will consider getting the flu vaccine as well,” he said.

    State Health Officer Dr. Thomas Dobbs reiterated the governor’s words.

    “It’s so very important,” Dobbs said.

    “It’s going to be doubly challenging with the coronavirus pandemic because we do know people can get viruses simultaneously,” he added, “so you can get them both at the same time,” making the illnesses worse.

    Dobbs said he anticipates a COVID-19 vaccine to begin becoming available in the first part of 2021, rolling out first to health care workers and first responders. It may be several months after a vaccine is approved before the general public has access to it, he said.

    County health departments provide flu shots to all children and to qualifying adults who lack insurance coverage. The Warren County Health Department is located at 807 Monroe St., open Monday through Friday from 8 a.m. until 5 p.m.

    Flu shots are also widely available at pharmacies and retail centers. Find one near you by entering your ZIP code in the Flu Shot Locator.

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    Exercise and stress: Get moving to manage stress

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    Going for a walk with your dog can provide exercise (Photo by Manfred Antranias Zimmer from Pixabay)

    Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever. If you’re not an athlete or even if you’re out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

    Exercise and stress relief

    Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

    • It pumps up your endorphins. Physical activity may help bump up the production of your brain’s feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner’s high, any aerobic activity, such as a rousing game of tennis or a nature hike, can contribute to this same feeling.
    • It reduces negative effects of stress. Exercise can provide stress relief for your body while imitating effects of stress, such as the flight or fight response, and helping your body and its systems practice working together through those effects. This can also lead to positive effects in your body—including your cardiovascular, digestive and immune systems—by helping protect your body from harmful effects of stress.
    • It’s meditation in motion. After a fast-paced game of racquetball, a long walk or run, or several laps in the pool, you may often find that you’ve forgotten the day’s irritations and concentrated only on your body’s movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you stay calm, clear and focused in everything you do.
    • It improves your mood. Regular exercise can increase self-confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.

    Put exercise and stress relief to work for you

    A successful exercise program begins with a few simple steps.

    • Consult with your health care provider. If you haven’t exercised for some time or you have health concerns, you may want to talk to your doctor before starting a new exercise routine.
    • Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Examples of moderate aerobic activity include brisk walking or swimming, and vigorous aerobic activity can include running or biking. Greater amounts of exercise will provide even greater health benefits. Also, aim to do strength training exercises for all major muscle groups at least two times a week.
    • Do what you love. Almost any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, dancing, bicycling, yoga, tai chi, gardening, weightlifting and swimming. And remember, you don’t need to join a gym to get moving. Take a walk with the dog, try body-weight exercises or do a yoga video at home.
    • Pencil it in. In your schedule, you may need to do a morning workout one day and an evening activity the next. But carving out some time to move every day helps you make your exercise program an ongoing priority. Aim to include exercise in your schedule throughout your week.

    Stick with it

    Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or refreshing a tired workout:

    • Set SMART goals. Write down SMART goals — specific, measurable, attainable, relevant and time-limited goals. If your primary goal is to reduce stress in your life, your specific goals might include committing to walking during your lunch hour three times a week. Or try online fitness videos at home. Or, if needed, find a babysitter to watch your children so that you can slip away to attend a cycling class.
    • Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Try making plans to meet friends for walks or workouts. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts. And friends can make exercising more fun!
    • Change up your routine. If you’ve always been a competitive runner, take a look at other, less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.
    • Exercise in short bursts. Even brief bouts of physical activity offer benefits. For instance, if you can’t fit in one 30-minute walk, try a few 10-minute walks instead. Being active throughout the day can add up to provide health benefits. Take a mid-morning or afternoon break to move and stretch, go for a walk, or do some squats or pushups. Interval training, which entails brief (60 to 90 seconds) bursts of intense activity at almost full effort, can be a safe, effective and efficient way of gaining many of the benefits of longer duration exercise. What’s most important is making regular physical activity part of your lifestyle.

    Whatever you do, don’t think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it’s an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.


    This article is written by Mayo Clinic Staff. Find more health and medical information on mayoclinic.org.

     

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    Check and print your child’s immunization records at home

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    In an effort to ease the stress on parents during back-to-school preparation, the Mississippi State Department of Health now offers a convenient way for parents to check their child’s immunizations record online and print out the required Certificate of Immunization Compliance (Form 121) for school registration.

    MyIR Mobile is an internet-based portal that gives consumers access to their official state immunization records based on information housed in the Mississippi Immunization Information eXchange.

    MyIR Mobile allows users to not only see their own immunization records, but to also add family members to their profiles in order to see if their child is up-to-date or needs their next vaccination. If none are needed, a certified Form 121 can be downloaded and printed.

    “Prior to this service, parents had to get the Form 121 from their pediatrician or healthcare provider. This always caused a huge rush in the weeks leading up to the beginning of a new school year,” said MSDH Director of Immunization Jennifer Fulcher in a statement. “This program will save time and save a trip to the doctor’s office or county health department.”

    MyIR Mobile requires identity verification through a phone number or email address to keep records safe and secure. Only immunization records of Mississippi residents are accessible through this program. Mississippi is the first state nationwide that currently uses MyIR Mobile.

    Mississippi state law requires children to be immunized against childhood diseases to enter public or private school, Head Start or daycare. There is also a vaccination requirement for 7th grade entry.

    MyIR Mobile is available at www.MyIRMobile.com. Parents can visit HealthyMS.com/myIR for guidelines to using this new service.

    Immunizations are available at county health departments by appointment.

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