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The first level of food group is grain group.
Roll the mouse over the food choiche you think is healthy one from the grain group to get to the next level.
This group has food made from:
-Cornmeal
-Wheat
-Rice
-Oasts
-Barley

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It's best to eat food like brown rice when bread, rice cake or oatmeal instead or cup cakes, cookies or sweet cereal (eat six servings of whole grains every day.)

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HEALTHY:
-Brown rice
-Whole grain bread
-Whole grain pasta
UNHEALTHY:
-Sweat cereal
-Pastries
-Cupcakes

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Prevention smoking causes nearly 6 milion deaths around the world each year.
Trends show that tobacco use will be respons simble for more than 8 milion deaths annually by 2030

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It is the leading cause of preventable death in America and as many as many 16 milion people are living with a disease caused by smoking included:

-lung diase

-diase

-diabets

-cancer heart

-stoke

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So what if you quit the habit, how reversible are these risk that's what we'll be exploring today.
Apart from the fact that it's bad for your healt there are many other reasons to quit smoking.

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It's expensive it makes your hair and clothes stink and is many places in the world.
It's considered unsociable with bands and bars and restaurants meaning you'ill need to leave the crowd and head outside for a puff.

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There are plenty of pluses to kicking the habit but what will healthy results be let's take a look at how your body will change as time passes once you've quit smoking

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Regular physical activity can lower risk of heart and circulatory disease by 35% .
When you are active the heat produced by your muscles increases your body temperature making you feel warmer.

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Your muscles starts to beat faster, pumping more blood to muscles are working harder so they need more oxygen you start to breathe faster so your blood can pick up more oxygen from your lungs work harder to make this happen once your blood has picked up oxygen it moves to the muscles you are using giving them the extra oxygen the need if you are active regularly more capillaries grow in the muscles you’ve been working,

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this is one reasons why activity starts to feel easier over time getting activity is great for people with diabetes if you have type 2 diabetes you have to much glucoses in your blood probably because you don’t have enough insulin physical activity helps you use the insulin do you have it also help your cells use glucoses even when there is no insulin.

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Regular physical activity can improve your memory and attention span over time the bit of the brain involved in memory and learning seem to bigger long-term physical activity leads to a lower resting heart rate and lower blood pressure this helps cut your risk of heart and circulatory disease.

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When you’re active your brain produces chemicals called endorphins these reduce feelings of pain and make feel more positive getting active cuts down on stress hormones reducing anxiety . Combine activity with a balanced diet and you’ll help yourself reach and maintain a healthy weight aim for 150 minutes of moderate-intensity activity per week try to be active every day every 10 minutes counts

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Here we are on level two of great food pyramid. The second level or food group is the vegetable group

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Remember when picking foods from this group it's the best to eat a rainbow of choices raw-cooked-fresh of frozen

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It's to best to food eat:
-Peppers
-Spinach
-Carrots
-Squash instead of sweet potatoes
-Onion rings
-French fries
(eat five servings of vegetables every day)

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HEALTHY:
-Spinach
-Carrots
-Mushroom
UNHEALTHY:
-Canned vegetables
-Onion ring
-French fries

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Less time than it takes to commute to work your body will already be fixing itself. 20 minutes after the last cigarette is subbed out your pulse and blood pressure, starts to drop back to normal circulation will start to improve and your hands and feet will warm to their usual temperature

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Cigarettes contain a lot of know toxins in cluding a harmful gas, carbon, monoxide.
This gas can be fatal in hight doses as it prevents oxygenn from entering.
At 12h halfway through your first day your carbon monoxide level is back to normal which is great for your geart as it doesn’t. Have to Poop Is hard to get enox oxygen to your body, unfortunately though  It's at this poin you’ll be feeling the withdrawal and cravings a couple of ways to fight these feelings are by chewing gum or sipping water.

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Well done you’ve hit the 1 day mark and the good news is that after just 24h. A person’s blood pressure begins to drop decreasing the risk of heart disease and blood clots, that can lead to stoke if you smoke a pack a day you’re twice as likely. To have a heart attack as nonsmoker and that risk has already, been reduced considerably after just 24h and with oxygen levels on the rise physical activity and exercise will already fell.

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Two days in is a good time for a tasty snack smoking, damages the nerve endings which decreases. Your ability to smell and taste properly and after 48h your senses will get sharper as nerver endings. Begin to heal your body will also enter a detoxification phase with your lungs kicking out mucus, left from cigarettes the downside is that this is when the toughest heavy smoker your might feel dizzy anxious or tired and you may also crave more food than usual three days

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the nicotine levels in a person’s body are depleted ridding the body of nicotine leaves a person much healthier but initially this also adds to the effects if withdrawal at the three day mark many people will become moody and irritable experiencing severe headaches and cravings as the body readjust on the positive side energy levels will crase and tou will breathe more easily during

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this is when the mator improvements start after a couple of weeks the cravings will subside and the change of going back to the habit is far less likely your lungs become stronger and clearer your blood flow has greatly improved you can exercise without huffing and puffing so much and the risk of a heart attack goes down even more

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There will be major physical changes and improvements in the body the lungs have significantly healed themselves the delicate hair like structure inside the lungs know as cilia which help to fight infections will have recovered from the toll of cigarette smoke around.
This time many former smokers notice a decrease in the frequency of lung infections because the healed cilia can do their jobs more easily you’ll also be able to take deeper breaths and energy levels will be a lot higher and back to normal

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A big milestone with the habit in the distant past time to celebrate the archive ment the risk of the heart disease has decreased by half and will continue to drop beyond this 1 year mark

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without smoking the body has healed itself so that the arteries and blood vessels to widen again this means blood is lees of likely to clot which lowers the risk stoke to the same levels as a nonsmoker and compared to when your first quit you’re half as likely to get cancer of the mouth throat esophagus of bladder

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Cancer is on of the greatest risk a smoker faces and after 10 years a person’s chances of developing lun cancer and dying from it are about help compared to a smoker

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the changes that you’ll get heart disease are the same as if you never smoked at all your body has done a huge amount of recovery and healing rejuvenating the tissue and cells from the first few weeks of headches and discomfort to a fully healed body a long path the rewards are very real and ckear, there’s no real argument to be made for continuing to smoke as well as changes to your healt your immune system will also improve your skin will age less quicly but of cours it’s never easy particulary during the first few days a weeks if you’re quitting and need support and are based in the us you can always call the national cancer istitue

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Remember when picking foods from this group it’s the best bto choose different things whether they are dried whole in a juice or even in a can

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Well we are more than half-way to the treasur. This is level three of the great food pyramid. The third food group is the fruit group.

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It’s best to food eat:

-peaches

-pineapple

-guava

-banana

or fruit insteaded of:

-sugared jams

-fruit

-chocolate-covered

-fruit pies

eat three servings or fruit every day

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HEALTHY:
-Bananas
-Pineapple
-Tangerines
UNHEALTHY:
-Fruit pies
-Bananas chips
-Sugared james

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Here we are on level 4 of the great food pyramid. This level or food group is the milk and dairy group

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Remember when picking foods from this group it’s the best to eat fat-free items because this group has not a loft on fat in it

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it’s the best eat food:

-yogurt

-fat-free milk

-low-fat chees and cottage

instaed of:

-milkshake

-chocolate milk

-ice cream

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HEALTHY:
-Fat-free milk
-Plain low fat yogurt
-Low fat cottage cheese
UNHEALTY
-Milkshake
-Chocolate milk
-Ice cream

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We have reached the fifth level or top of the great food pyramid. This level or food group in the meat beans group

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Remember when picking foods from this group it's best to eat them grilled, broiled, or baked not friend

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It's best to eat food:
-Tofu
-Black beans
-Lean metat or fish
Instead of:
-Refried
-Beans bacon
-Hamburgers
-Salami

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HEALTHY:
-Scrambled egs
-Fish
-Skinless chicken
UNHEALTHY
-Bacon
-Salami
-Fried fish