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How do you know what diet is right for you? You can find it out through trials and errors and, finally, if you are lucky, you will find the diet that suits you well. Or you can approach the task more scientifically. Here I will try to help you to find the energy level your body needs. After we know your requirements we will be in a position to find the proper diet for you.

People are divided into 5 groups depending on the type of job they are doing. Here I will tell you about 4 groups. We will not consider 5th group, as it mostly depend on jobs with a very high level of physical activity.


1st group: very light physical activity


This group consists mostly of office workers; managers, engineers, teachers, secretaries, scientists, authors etc. People in this group spend most of their day at their desks and get very little physical activity.


2nd group: light physical activity

This group would include a large part of service workers; salesmen/women, shop assistants, car drivers, agronomists, veterinaries, nurses, hospital attendants etc. People in this group spend a great part of the day on their feet but are not engaged in physical job.


3rd group: moderate physical activity

Members of this group include: machine operators, metalworkers, textile workers, bus drivers and truck drivers, foodservice workers, public works, transportation workers etc. This group spends some part of the day in moderate to heavy physical activities.


4th group: high physical activity

This group include: builders, agricultural workers, metallurgists, foundry workers, oil and gas industry workers, woodworkers etc. Members of this group spend most of the day engaged in heavy physical activities.

 Every group is divided by age categories. You can estimate your body’s energy requirements, but you should remember, it’s only an approximate value.

Physical levels

Age groups



Energy (kilocalories)

Energy (kilocalories)

1st group

2nd group

3rd group

4th group

18 – 29
30 – 39
40 – 59
18 – 29
30 – 39
40 – 59
18 – 29
30 – 39
40 – 59
18 – 29
30 – 39
40 – 59



First, find your physical activity group. Then, depending on your age, you will see the approximate number of calories you require on a daily basis. Now you can find the perfect diet that will best suit your needs!



You may know that diabetes affects your kidneys and eyesight. Did you know the disease can affect your feet, too? April is National Foot Health Awareness Month, and is an excellent time to take control of every aspect of managing your diabetes — especially foot health.
Regular foot exams can prevent such complications as infection, foot ulcers, gangrene, and in some cases, amputation. More than 60 percent of non-accidental lower-limb amputations occur among people with diabetes.

A study in the January 2004 issue of “Diabetes Care” illustrates how patients with diabetes tend to ignore their foot health. More than 3,500 patients with type 2 diabetes were interviewed about their knowledge of foot health and diabetes. Although 72 percent of the patients had received some form of foot health education, only 49 percent reported foot exams in the last year. Thirty-three percent of patients said they never checked their feet for complications.

“As warm weather approaches, spring is a great time to start thinking about steps you can take to preserve your foot health,” said Patty Latham, M.S., R.D., a registered dietician at Roche Diagnostics. “Patients with diabetes should always keep their feet clean and dry, and avoid wearing footwear that could cause foot injuries. Basic foot maintenance, such as trimming toenails and removing corns and calluses, will help ensure the health of your feet. And, of course, make sure you see a podiatrist or your doctor regularly.”

There are warning signs that could lead to possible foot complications. If you notice any of the following, you should contact your physician immediately:

* Changes in the color of the skin on your feet

* An elevation in skin temperature

* Pain in your leg(s)

* Swelling in the foot and/or ankle,

* Slow-healing open sores on your feet

* Dry cracks in the skin, especially around the heel

* Ingrown toenails; fungus

* Bleeding corns and calluses

Take the right path and care for your feet today!

For more tips on foot health, visit

Courtesy of ARA Content

EDITOR’S NOTE: For more information about this article or Patty Latham, please call (312) 856-8809.

Information for this article comes from the following sources: Complications of Diabetes in the United States, National Institute of Diabetes and Digestive and Kidney Diseases; Physician Attitudes Toward Foot Care Education and Foot Examination and their Correlation with Patient Practice; Diabetes Care 2004 Jan. 1; 27(1); and Diabetes: Startling Statistics, American Podiatric Medical Association.

Walking and health

Walking is good exercise for anyone, especially for the 70 million Americans with arthritis. It’s an endurance exercise, which means it strengthens the heart, helps lungs work more efficiently and adds more stamina so individuals do not tire as easily. As a weight-bearing exercise (one that puts full weight on the bones), walking helps strengthen bones, reducing the risk of osteoporosis. Walking also helps control weight, strengthen muscles and helps maintain joint flexibility.
“For the one in three adults and nearly 300,000 children living with arthritis, maintaining an active lifestyle is important because joints become stiff and muscles weaken with inactivity,” says Dr. John H. Klippel, president and CEO of the Arthritis Foundation. “As walking strengthens the muscles and tissues surrounding the joints, it helps to better protect those joints and keep them ready for daily activities.”

In addition to all the physical benefits, walking brings with it a host of psychological perks. Regular exercise helps people sleep better and combat the depression, stress and fatigue that sometimes accompany arthritis.

Walking is often overlooked as a way to keep fit and flexible because it’s so simple — most have done it since infancy. The simplicity is part of what makes walking an ideal exercise for many people. People can walk anywhere, anytime and at any level they prefer.

Keep the Arthritis Foundation’s top 10 walking tips in mind as you prepare to step out into the ranks of walkers everywhere:

1. Remember to check with your doctor before beginning a walking program.

2. Wear comfortable, well-fitting, and supportive shoes with flexible and non-sticky soles that absorb shock well.

3. Wear loose, comfortable clothes that “breathe” with you. Dress in layers so you can adjust to the changing temperature as you walk.

4. Walk at your own pace. Everyone has a walking speed that suits them best, so find one that is comfortable for you.

5. Be sure family members know your walking route and approximately how long you’ll be gone.

6. Don’t go too far too fast. Remember that you still get health benefits whether you take three 10-minute walks or one 30-minute walk.

7. Choose flat, firm, level surfaces — steep grades, uneven ground or stairs could lead to hip, knee or foot pain.

8. Keep it fun! Try listening to music as you walk to add a bounce to your step.

9. Find a partner. Having a regular partner can be a social outlet, a boredom reliever and a commitment reinforcer.

10. Stay motivated by keeping your walks interesting. Change your location, style or speed.

The Arthritis Foundation is making it easy for people to jumpstart their walking program with the Arthritis Walk, a nationwide walk event that raises awareness and funds to fight arthritis, the nation’s number one cause of disability. To participate in an Arthritis Walk in your area, visit or call the Arthritis Walk hotline at (877) 232-2898. For a free copy of the Arthritis Today Walking Guide, contact the Arthritis Foundation at (800) 283-7800 or visit their Web site.

Courtesy of ARA Content

When I see a child or an adult playing computer games, I want to say – hey, don’t you need something useful to do? Don’t you need to feed your child or read a good book? Don’t get me wrong – I play computer games too:) It’s ok when you do it once in a while and I’m against those violent arcades that definitely could destroy any child’s mentality. The way nowadays teenagers do it.  I don’t mean to make this global, but I think parents must raise their children in the way their parents were raising them – making children to like reading, listening to some classics and all the other high moral values that our grandparents taught us to do and what they valued so much.   Playing computer games sometimes is a good spending of time, when you are not “addicted” to it. The other thing is when your only goal is too beat your partner in a game and win some prizes means lacking a purpose in life, wasting your life for the games not for the making some good and big changes in it.  So, when you see someone playing a computer games – don’t blame them! 🙂 All they want is too have some fun. But when you brother or sister is sitting days and nights playing computer games, that’s the time when your help might come in handy.