EAT HEALTHY FOODS And REMAIN CLEAN MESSAGES, Personal Hygiene HABITS, NUTRITION MESSAGES TO INSPIRE YOU TO LIVE A HEALTHY LIFE

 

NUTRITION MESSAGES TO INSPIRE YOU TO LIVE A HEALTHY LIFE

1. “People can have an unhealthy obsession with healthy eating.” 
2. “There are only 2 foods you shouldn’t eat – a food that’s rotten or a food that’s stolen.” 
3. “More doesn’t taste better, it’s just more.” 
4. “Enjoy your food with health in mind.” 
5. “Food shouldn’t make you feel bad.” 
6. “Don’t exercise to eat. You cannot outrun a poor diet.” 
7. “You Can Eat Clean Crap!” 
8. “Fiber will fill you up, not fill you out.” 
9. “Mindful eating is about trusting your body, not a calculator.” 
10. “Don’t drink your calories” (instead of soda choose water). 
11. “Practice healthier behaviors and the weight will follow.” 
12. “A fork and your brain are your best tools for weight loss. Go slow- it may take 20 minutes to realize you are full.”
13. “Nutrition isn’t one size fits all. What works for ONE, doesn’t work for everyBODY.” 
14. “If you are thirsty, you are already dehydrated.” 
15. “Drink a glass of water first….then see if you are hungry.” 
16. “Fruit is nature’s fast food.” 
17. “Eat dessert because you enjoy it, not because it is available.” 
18. “Don’t yuck someone’s yum.” 
19. “If you think you don’t like a certain vegetable, try it roasted.” 

PERSONAL HYGIENE TIPS

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Personal Hygiene Habit # 1

Stay dry and clean

Shower daily

Rinse out all the soap

Make sure your intimates are not tight; cotton is a preferred material

It is recommended that after motions, you must wash up or wipe from front to back. This will help avoid germs entering the vagina.

Grandma’s tip: Back in the day, women were suggested to sleep without their underwear, so that the vagina area remains dry.

Personal Hygiene Habit # 2

For Food storage

Store and prepare raw meat, poultry, and seafood away from other foods

Store food in the fridge at 5°C/41°F, do not overfill and allow cold air to circulate

Prevent raw food juices from dripping onto other foods.

PERSONAL HYGIENE

Personal Hygiene Habit # 3

While preparing your food

Cut meat and vegetables with separate knives and chopping/cutting boards

Soak, scrape, brush, scald, peel or wash all fruit, salad and vegetables

Do not wash raw meat in the sink prior to cooking as this spreads germs around the sink area. This is also not necessary as proper cooking of the meat will destroy any harmful bacteria

Personal Hygiene Habit # 4

Peeing etiquettes

Don't hold it in

Stay hydrated

Relax when you pee

Wipe from front to back

Personal Hygiene Habit # 5

Fighting bad breath

Drink plenty of water.

Brush and floss regularly.

Treat any existing oral diseases.

Eat crunchy fruits and vegetables.

Cut out coffee.

Chew sugarless gum.

Eat yogurt

Get your vitamins. a, but can also help prevent two other causes of bad breath—gum disease and gingivitis.

Avoid tobacco products.

Personal Hygiene Habit# 6

Cleaning and disinfection of office work spaces.

Viruses are breeding round the clock, especially when it comes to hard surfaces, like office desks, office floors and so on.

Make sure your office administration staff routinely cleans door handles, countertops, keyboards and doorknobs with anti-bacterial solution to remove the germs.

Personal Hygiene Habit# 7

Go for an alcohol-based sanitizer.

Clean your hands every now and then by using hand sanitizers. This is because alcohol is a drying agent and kills all the viruses and bacterias immediately.

However, please note alcohol is liable to make your skin dry, thus always go for a branded alcohol-based fragrance-free hand sanitizer, which has a good amount of moisturizer in it.

Personal Hygiene Habit# 8

Office pantry etiquette.

The office pantry is a very tricky place – you can’t avoid it, but nor can you be friends with it. The best practice is to carry your own coffee and tea mugs and wash them at least twice a day. If you are not so sure about your office hygiene, get your own tissue roll from home and store your office snacks in a clean and safe drawer.

Personal Hygiene Habit# 9

Makeup hygiene

Eyebrow pencil hygiene is a must. Always ensure that you clean your eyebrow pencil with a wet tissue before usage in order to get rid of bacterial residue.

Wash your makeup brush and powder puffs on a weekly basis with a mild baby shampoo for best and safe usage. Dry the washed makeup product by using a clean towel.

Never use your fingers to apply makeup, unless and until a profesional artist does that for you. But, if you must use your fingers, then make sure they're clean and that you use just the ring finger as it has the lightest stroke.

Personal Hygiene Habit# 10

Brushing hygiene

Brush your teeth twice a day for at least 3-5 minutes. Make sure you do not put too much pressure as this can hurt your gums.

Place the bristles along the gum line at a 45-degree angle. Gently brush the outer tooth surfaces of 2-3 teeth using a vibrating back and forth motion. Clean outer, inner and biting surfaces of teeth with scrubbing motion.

Studies show an essential oil based mouthwash reduces plaque by 70% and gum problems by 36% over brushing alone. Use an anti-microbial mouthwash to get complete protection from germs.

Floss your teeth. Ease the floss gently between your teeth, pull the floss smoothly back and front. Additionally, using a dental floss will help remove food debris that’s stuck in your teeth.

Clean and brush the surface of your tongue daily because there is bacteria present particularly on the rougher top surface of the tongue. These can contribute to bad breath (halitosis) and negatively affect your dental health.

Personal Hygiene Habit# 11

Bathe daily

A daily shower is a must whether you feel grungy or not. A regular bath (every morning and after all athletic activities) helps in keeping you clean, fresh and odor free.

Cleaning your body is also important to ensure your skin rejuvenates itself, as the scrubbing of your arms, legs, and torso will slough off dead, dry skin and help your skin stay healthy and refreshed, and will prevent acne, blemishes and other skin eruptions.

Also, do not share your towel and wash them on a regular basis.

Personal Hygiene Habit# 12

Trim your nails

Keeping your finger and toenails trimmed and in good shape will prevent problems such as hang nails (when a loose strip of dead skin hangs from the edge of a fingernail) and infected nail beds.

If possible, trim them weekly and brush them daily with soap so that no dirt or residue remains beneath the nail.

Fingernails should be trimmed straight across and slightly rounded at the top whereas toenails should be trimmed straight across.

The best time to cut your nails is after bathing when they are soft and easy to trim.

It's also a good idea to moisturize nails and cuticles regularly.

Personal Hygiene Habit# 13

Take care of your hair

Washing your hair at least every other day is important to keeping your hair and scalp healthy and in good shape.

If you suffer from lice or dandruff, then take necessary action at the earliest. Also, it is critical that you get a hair cut frequently for healthy hair.

The longer you wait to get your hair cut, the more frail and brittle your hair can become, especially if it is longer

Personal Hygiene Habit# 14

Wear Clean Clothes

Wear a fresh set of clothes as often as possible.

Dirty clothes are a source of contamination and can cause very serious skin disorders if worn over and over without washing them.

Also, try wearing a clean pair of socks every day (especially after athletic activities) as this keep your feet dry and not smelly.

Wash clothing and linens on a regular basis as the longer it takes you to clean them the smellier they become.

Personal Hygiene Habit# 15

Hair Removal

Shave your underarms and legs if you desire, but do so with care. Use a new blade if you are going to shave with a manual razor to lessen your risk of cutting yourself. Also use shaving cream, or a shaving gel.

Take your time when shaving to avoid nicks and cuts.

Pubic hair does not have to be shaved.

If it is shaved, it may grow inward, and the skin in this area of the body may be sensitive after shaving.

Try using a moisturizer that contains no oil if you want to make facial hair less noticeable, or use a bleaching product.

Talk to your parents about removing facial hair permanently, if you are thinking about it.

Personal Hygiene Habit# 16

Body Odor

Keep your underarms and groin area clean and dry to discourage bacteria.

Change out of sweaty clothes as soon as possible after exercising or perspiring.

Trim or shave your underarm and pubic hair so there is less surface area allowing for the accumulation of sweat and bacteria.

Cut back on alcohol and foods that may contribute to body odor, including curry, spicy food, onion, and garlic.

Personal Hygiene Habit# 17

Sleeping hygiene

For sound sleep, maintain a stable sleep schedule and follow a relaxing pre-bed routine.

Create a pleasant bedroom environment that can help you relax and doze off.

Wear comfortable and breathable clothes while sleeping at night.

Get plenty of rest — 8 to 10 hours a night — so that you are refreshed and are ready to take on the day every morning.


Personal Hygiene Habit# 18

Clean your ears

clean your ears with your fingers while having a bath

The daily cleaning of all hearing devices is essential to remove germs that can be introduced into the ear

Earrings should be kept clean, and should be removed daily so the piercing can be attended to.

The use of hair products can build-up on the ear and should be washed off when possible to avoid irritation to the skin of the ear.

Personal Hygiene Habit# 19

Foot Care

Wash your feet properly while having a bath, specially between the fingers

Wear the right socks

Make sure your shoes aren't too tight.

Switch shoes

Wash shoes or insoles of your shoes

Stay in bare feet at home

Personal Hygiene Habit# 20

Genital care for men

Wash your genitals with a finger.

Shower on the outside normally.

If you can retract foreskin just rinse in water and wipe with clean finger.

If you can't pull it back yet then it is clean under there and no maintenace is required.

For women

Clean your vaginal area twice a day

Use a panty liner


Personal Hygiene Habit #21

Sickness hygiene


Cover your mouth and nose with a tissue every time you cough or sneeze.

If tissue is not available, then cough or sneeze into your elbow.

Turn your face away from other people around you while coughing or sneezing.

Wash your hands properly with soap and water before touching your face or any surfaces.

Avoid shaking hands, kissing or hugging if you’re under the weather.

If you are sick, then stay home and take rest.


Personal Hygiene Habit #22

After workout


After your workout, wash your hands properly before touching your hands, mouth, eyes or any other things.

Do not forget to clean your yoga mat properly after exercising.

Sweating during the workout is normal. So, it is important to take a bath after exercising.

Wash your workout clothes every day. Do not wear the same sweaty clothing again.


Personal Hygiene Habit #23

Menstrual hygiene

Change your pad after every four hours.

Clean your reusable pads properly and dry them in the Sun.

Keep your vaginal area clean and dry all the time.

Never use two pads simultaneously.

Wash your hands properly with soap and water after changing the pad.


Personal Hygiene Habit #24

Cleaning your ears and nose


Never poke your nose or ears in a public place.

Try to clean them properly while taking a bath.

Use a soft damp washcloth or cotton to clean them.


Personal Hygiene Habit #25

Coming home from work


Clean your hands, feet and face properly with soap and water.

Remove your sweaty clothes and wear clean clothes.

Apply a good moisturiser on your feet, hands and face