Rickchannel (health) MENU

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portion

Eat right. Your plate should have more (fruits and vegetables) – some protein (chicken – fish) – and a small portion of brown rice, pasta, bread  (whole wheat – whole grain )
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water

Don’t wait until you’re thirsty – Drink 6 to 8 bottles of water per day until 7pm.

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exercise

Keep moving Walk 4 to 5 times a week for 45 minutes . Also you should consider swimming and cycling.

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timing

Time matters. Have a moderate breafast in the morning – a moderate lunch midday – a small dinner in the evening.

 weight

Weigh yourself weekly and adjust your food portion based on your weight goal.

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 cooking

Bake or broil  is better. However, you may fry once in while using Avocado oil, Coconut oil, or Canola oil.  Do not use Vegetable oil or *Olive oil. *Olive oil is a good oil for salad not for cooking.

stretch 

Take 10 minutes a day to relax your muscle using simple movements.

salt

Cook without salt then sprinkle no more than 1/4 tea spoon on top of your food.

sugar

Eat a fruit to satisfy your sugar craving.  Avoid ready made drink  Do not use artificial swetners and Sodas.

relaxation

Use IMAX-23 to reduce stress and anxiety.