Can you remember the last time you were totally relaxed, or spent some quality time trying to recuperate your body, as well as your mind?
When you feel low, do you end up shopping, watching T.V, playing video games, or just surfing social sites, such as Twitter, or Facebook, to try to distract your mind from depressing thoughts that seem to linger in your mind?
If you answer any of the above questions, you need to being learning, how to relax your entire self, by practicing Meditation, to improve the overall functioning of your body and mind.
See how Meditation can help you relax by using the simplest and most rewarding techniques that will reap benefits for you and clear your mind of unnecessary worries.
Meditation can prove to be one of the most relaxing techniques that help you release your negative energies and emotions that create negative energies, which bring on a lot of stress and other sicknesses. Meditation helps you perform better, so that you are able to work out better, all around. Many people like to indulge in massage treats whenever they get a chance, in the hope of relaxing themselves completely. However, most often, while they enjoy the actual massage of their bodies, they find that they are not relieved of the negative energies that cloud their mind and spirit.
In fact, very often, after a massage, a slight provocation is all that is needed to bring all the bad vibes back and destroy the good work of the massage.
You might have had an amazing massage, but if you were harboring all that negativity, you would not be able to get rid of it, however good the massage was that you achieved from this and your receive the momentary respite.
With meditation, you find that you are able to develop a sense of peace and relaxation that you cannot find with another other technique, which is long lasting and entirely soothing.
You are able to perform better at so many other things, once you are able to master the art of meditation, and benefit in various ways.
People, like Thaddeus Ferguson, have been able to concentrate their energies on helping people help transform them, before trying to heal the world, through this therapy.
Learn how to practice the art of healing yourself through meditation and getting rid of tension and stress that can result in poor health.
Saturday 2 November 2013
Tuesday 29 October 2013
Heartburn and Indigestion: Is Too Much Stomach Acid the Cause?
Have you ever experienced the discomfort of heartburn or indigestion? Most people would assume that gastric acid is the cause and immediately resort to antacids, but this may not be the right thing to do.
To understand the cause of your heartburn or discomfort, it's important to know what is happening within your stomach. Gastric juice is secreted from tiny glands lining your stomach's walls. The main component of this gastric juice is hydrochloric acid (HCl) that fulfills two important roles:
1. HCl acts as the first line of defense against food-borne pathogens (e.g. bacteria, fungi, and parasites), and
2. It activates pepsin, the enzyme responsible for breaking down food proteins into peptides.
Your gastric juices normally have a pH of at least 1 to 2. These juices are very acidic (the pH scale is from 0 to 14), but your gastric fluid needs to be this acidic so as to destroy food and water-borne bacteria and other harmful pathogens, such as Helicobacter pylori (H. pylori).
It should be noted that most peptic ulcer disease is attributable to H. pylori, a common stomach bug that thrives in less acidic environments.
Other components of your gastric juices also play an important role when it comes to the protection of your stomach and your health in general. For example, pepsin works in conjunction with HCl to ward off infections (including H. pylori and E. coli).
In order for you to attain optimal stomach health, you need to strive for a gastric juice pH of below 2.5. This will give you maximum protection against common threats posed by pathogenic (disease causing) micro-organisms that can make you ill.
The antacid industry is booming. Most people start popping antacids when they get heartburn or indigestion. But is this the right thing to do? Prolonged use of antacids could have serious implication for your stomach health. Antacids neutralize the acid in your stomach and this will affect your levels of HCl and pepsin, both of which are essential to your health. Clearly, antacids are not the solution to the problem.
Most people do not know this, but very often the heartburn and indigestion you have is the result of dehydration. Quite often, the pain you experience is your body's cry for help. It needs water. You should be drinking water on a regular basis throughout the day.
If your increased water intake is not the solution to the cause of your heartburn or indigestion problem, then you should consider taking natural supplements that will help optimize the pH of your stomach. Talk to your local health store to see what they recommend.
But remember this: Many of the digestive problems that you have do not stem from an excess of HCl, but rather a deficiency of HCl. Popping more antacids is not the solution to your heartburn and indigestion problems, and you do not want to unnecessarily be adding any more toxins to your body.
------------------------
Bernard Brown has written a healthy living book called Healthy Living: Twelve Steps to Guaranteed Better Health. He is passionate about health and wellness, and is determined to help others improve their quality of life. Visit his website to find ways to improve your health and to discover the benefits of healthy living: <a href="http://www.healthy-living-book.com">http://www.healthy-living-book.com</a>
To understand the cause of your heartburn or discomfort, it's important to know what is happening within your stomach. Gastric juice is secreted from tiny glands lining your stomach's walls. The main component of this gastric juice is hydrochloric acid (HCl) that fulfills two important roles:
1. HCl acts as the first line of defense against food-borne pathogens (e.g. bacteria, fungi, and parasites), and
2. It activates pepsin, the enzyme responsible for breaking down food proteins into peptides.
Your gastric juices normally have a pH of at least 1 to 2. These juices are very acidic (the pH scale is from 0 to 14), but your gastric fluid needs to be this acidic so as to destroy food and water-borne bacteria and other harmful pathogens, such as Helicobacter pylori (H. pylori).
It should be noted that most peptic ulcer disease is attributable to H. pylori, a common stomach bug that thrives in less acidic environments.
Other components of your gastric juices also play an important role when it comes to the protection of your stomach and your health in general. For example, pepsin works in conjunction with HCl to ward off infections (including H. pylori and E. coli).
In order for you to attain optimal stomach health, you need to strive for a gastric juice pH of below 2.5. This will give you maximum protection against common threats posed by pathogenic (disease causing) micro-organisms that can make you ill.
The antacid industry is booming. Most people start popping antacids when they get heartburn or indigestion. But is this the right thing to do? Prolonged use of antacids could have serious implication for your stomach health. Antacids neutralize the acid in your stomach and this will affect your levels of HCl and pepsin, both of which are essential to your health. Clearly, antacids are not the solution to the problem.
Most people do not know this, but very often the heartburn and indigestion you have is the result of dehydration. Quite often, the pain you experience is your body's cry for help. It needs water. You should be drinking water on a regular basis throughout the day.
If your increased water intake is not the solution to the cause of your heartburn or indigestion problem, then you should consider taking natural supplements that will help optimize the pH of your stomach. Talk to your local health store to see what they recommend.
But remember this: Many of the digestive problems that you have do not stem from an excess of HCl, but rather a deficiency of HCl. Popping more antacids is not the solution to your heartburn and indigestion problems, and you do not want to unnecessarily be adding any more toxins to your body.
------------------------
Bernard Brown has written a healthy living book called Healthy Living: Twelve Steps to Guaranteed Better Health. He is passionate about health and wellness, and is determined to help others improve their quality of life. Visit his website to find ways to improve your health and to discover the benefits of healthy living: <a href="http://www.healthy-living-book.com">http://www.healthy-living-book.com</a>
Friday 25 October 2013
The Right Way To Lose Weight And Keep It Off
With various items like heart-rate zones, body-mass ratios and other complicated numbers thrown at you with most weight-loss information, it's hard to wrap your head around exactly what goes in to losing weight and keeping it off. In this article, learn some quick and easy weight-loss tips that everyone can understand.
A good way to lose weight is to eat out less. You never know what goes into the food you get when you eat out. They could be cooking your food with lard, for all you know. It's best to eat out less and focus on cooking for yourself.
One helpful way to lose weight is to sneak low-calorie, nutrient dense foods into your "normal" diet. How do you do this? For example, when making your oatmeal in the morning, dice up a whole large apple and add it to the mix along with some cinnamon. You will have boosted the fibre and flavor of your breakfast; it will make you much more full and satisfy your hunger that much longer, and it will taste like apple pie!
Make your own snack packs and keep them with you to stave off hunger attacks. By keeping healthy, low calorie snacks around, you can avoid that stop at the vending machine. Try items like raw almonds, string cheese and whole grain crackers, to keep you full without the excess calories.
If you are home-based, it can be a challenge to lose weight. However, you can and should build as much activity as possible into your day. The reason to do so is that it will get your metabolism up and running much more than if you are just vegging out in front of the computer or the TV. Try to do things more inefficiently, if that makes sense. Instead of trying to combine everything you're carrying down to the basement, stagger it so you're making several trips up and down those stairs. Each trip burns calories, helps keep you fit, and keeps your engine running a little faster.
When getting in shape, be sure to first invest in a good pair of shoes. When working out, a pair of shoes that fit well and support your ankles can make all the difference. If the shoes you are working out in don't fit properly, you probably won't get as much accomplished and might even suffer health problems later in life.
Use a pedometer to lose weight. When you wear a pedometer, it will measure every step you take in a day. The recommended amount of steps is 10,000 or more. If you aren't doing at least 10,000 a day, you are not moving enough. Use it as a step game, if you meet your goal, increase it.
Hopefully, this article has shone a light on how simplistic steps can help you start to rearrange your life and begin to lose the weight. If you're willing to use what you have learned here to shed those pounds, then you are well on your way to leading a fit, active, slimmer lifestyle.
------------------------
Darryl Peacock owns <a href="http://www.TheIncomePowerBuilder.com">http://www.TheIncomePowerBuilder.com</a>
where popular home business ideas and opportunities are tested
rigorously to find out what works and what doesn't. Visit today for
more information and check out the #1 Fitness work at home program
<a href="http://www.7minuteworkout.com/?id=darrac1066">http://www.7minuteworkout.com/?id=darrac1066</a>
A good way to lose weight is to eat out less. You never know what goes into the food you get when you eat out. They could be cooking your food with lard, for all you know. It's best to eat out less and focus on cooking for yourself.
One helpful way to lose weight is to sneak low-calorie, nutrient dense foods into your "normal" diet. How do you do this? For example, when making your oatmeal in the morning, dice up a whole large apple and add it to the mix along with some cinnamon. You will have boosted the fibre and flavor of your breakfast; it will make you much more full and satisfy your hunger that much longer, and it will taste like apple pie!
Make your own snack packs and keep them with you to stave off hunger attacks. By keeping healthy, low calorie snacks around, you can avoid that stop at the vending machine. Try items like raw almonds, string cheese and whole grain crackers, to keep you full without the excess calories.
If you are home-based, it can be a challenge to lose weight. However, you can and should build as much activity as possible into your day. The reason to do so is that it will get your metabolism up and running much more than if you are just vegging out in front of the computer or the TV. Try to do things more inefficiently, if that makes sense. Instead of trying to combine everything you're carrying down to the basement, stagger it so you're making several trips up and down those stairs. Each trip burns calories, helps keep you fit, and keeps your engine running a little faster.
When getting in shape, be sure to first invest in a good pair of shoes. When working out, a pair of shoes that fit well and support your ankles can make all the difference. If the shoes you are working out in don't fit properly, you probably won't get as much accomplished and might even suffer health problems later in life.
Use a pedometer to lose weight. When you wear a pedometer, it will measure every step you take in a day. The recommended amount of steps is 10,000 or more. If you aren't doing at least 10,000 a day, you are not moving enough. Use it as a step game, if you meet your goal, increase it.
Hopefully, this article has shone a light on how simplistic steps can help you start to rearrange your life and begin to lose the weight. If you're willing to use what you have learned here to shed those pounds, then you are well on your way to leading a fit, active, slimmer lifestyle.
------------------------
Darryl Peacock owns <a href="http://www.TheIncomePowerBuilder.com">http://www.TheIncomePowerBuilder.com</a>
where popular home business ideas and opportunities are tested
rigorously to find out what works and what doesn't. Visit today for
more information and check out the #1 Fitness work at home program
<a href="http://www.7minuteworkout.com/?id=darrac1066">http://www.7minuteworkout.com/?id=darrac1066</a>
Thursday 24 October 2013
Why Physiotherapy Should Be Taken Into Consideration
Physiotherapy is a course of treatments used to help heal injuries including sports injuries, strains and bad backs. It can also be used to treat minor ailments such as muscle cramps and pains due to stress. Physiotherapy treatment gets to the root of the problem and over a period of time will heal the affected area, whereas over the counter drugs and pain medications only ease the pain on a short term basis. Physiotherapy is no more than applying a set of physical exercises and massage techniques to the affected area of your body. It is also one of the safest medical treatments you can have. Depending on your ailment you may be asked to execute physical workout routines to release the tension on your muscles. More serious injuries might need exercise combined with physiotherapy massage to help affected areas heal. Your physiotherapist will be able to advise you on the best treatments for you.
Undergoing a massage is also a great way to relieve stress and promote normal blood flow. Many individuals enjoy a massage treatment simply to help them unwind. This is especially common nowadays with people's lives tending to be much more hectic and stressful than before. Muscles may feel tight due to tension so a regular massage will help to loosen these muscles making you feel far more relaxed and rejuvenated.
Individuals with recurring back problems also turn to physiotherapy treatments. Instead of taking medication to ease the pain, physiotherapy massage and exercise will be applied over a course of weeks or months depending on your condition and after a while you will feel your back begin to ease and before long you should be able to lead a normal life once again. Your physiotherapist will also advise you on the best way to sit and pick up heavy objects so not to suffer from pulls and strains in the future.
Physiotherapy is an effective treatment for a number of ailments and although many people dismiss it really should be taken into consideration. Acupuncture is often applied alongside physiotherapy for more severe cases and both have treated a number of conditions effectively.
So if you are a sufferer from a sports related injury, have a recurring back pain or are simply suffering muscle tension from stress then avoid taking medication and make an appointment with your local, registered physiotherapist - you will undoubtedly be pleased with the result.
------------------------
Registered physiotherapists can be found at <a href="http://www.complete-physio.co.uk/clinics/victoria">http://www.complete-physio.co.uk/clinics/victoria</a> or <a href="http://www.complete-physio.co.uk/clinics/enfield">http://www.complete-physio.co.uk/clinics/enfield</a> depending on your location.
Undergoing a massage is also a great way to relieve stress and promote normal blood flow. Many individuals enjoy a massage treatment simply to help them unwind. This is especially common nowadays with people's lives tending to be much more hectic and stressful than before. Muscles may feel tight due to tension so a regular massage will help to loosen these muscles making you feel far more relaxed and rejuvenated.
Individuals with recurring back problems also turn to physiotherapy treatments. Instead of taking medication to ease the pain, physiotherapy massage and exercise will be applied over a course of weeks or months depending on your condition and after a while you will feel your back begin to ease and before long you should be able to lead a normal life once again. Your physiotherapist will also advise you on the best way to sit and pick up heavy objects so not to suffer from pulls and strains in the future.
Physiotherapy is an effective treatment for a number of ailments and although many people dismiss it really should be taken into consideration. Acupuncture is often applied alongside physiotherapy for more severe cases and both have treated a number of conditions effectively.
So if you are a sufferer from a sports related injury, have a recurring back pain or are simply suffering muscle tension from stress then avoid taking medication and make an appointment with your local, registered physiotherapist - you will undoubtedly be pleased with the result.
------------------------
Registered physiotherapists can be found at <a href="http://www.complete-physio.co.uk/clinics/victoria">http://www.complete-physio.co.uk/clinics/victoria</a> or <a href="http://www.complete-physio.co.uk/clinics/enfield">http://www.complete-physio.co.uk/clinics/enfield</a> depending on your location.
Tuesday 22 October 2013
Which Is The Best Fat Burner Among Wheat, Oats And Rice?
Three of the staples of the diets of all human beings are definitely oats, wheat and rice, but which is ideal for burning fat? This article is going to look quickly at all of the nutritional value of each of these staple crops and you will be able to decide for yourself which one is the most ideal for burning fat.
Probably the most common cereals available in the world today is wheat. It is great not only for its abundance and availability but for the health benefits it provides. Foods such as crackers, bread, bagels, cakes, and pasta are all examples of wheat sources. If you eat wheat products you are sure to have a diet rich in nutrients.
Oats are another abundant source of food in the world today. There has been scientific research done that reveals many of the positive benefits of eating oats. It doesn't matter if you eat oatmeal or oat bran, oats provide a significant source of daily fiber. The fiber provided by oats is known as soluble fiber which breaks down as it passes through the digestive system. As it breaks down it forms a gel like substance that traps many of the substances that are related to cholesterol. The gel stays in the stomach and makes you feel fuller and less hungry
Lastly we have rice. There are many health benefits to be gained by eating rice. It provides you with instant energy which will help in burning fat. Rice will help stabilize blood sugar levels, help with digestions and provide you with essential vitamins like B1. Other benefits that come from eating rice are a resistance to high blood pressure, dysentery and heart disease. It is also believed that the consumption of rice can also promote healthy skin. Rice is an important crop that is eaten in virtually every country in the world, and in fact, is believed to feed over half the world's population. If you are trying to lose some pounds, then I suggest you to eat brown or raw rice instead of polished white rice.
There is very little debate that each of these staple crops provides many health benefits, and each can help in the battle to lose weight. Oats, wheat and rice - which is the winner in burning fat? That is still up for debate but the overall health benefits of all three should be enough to encourage you to add each one of these into your daily diet.
------------------------
For additional information, visit <a href="http://slimwiz.co.uk">http://slimwiz.co.uk</a> - a website with plenty of nutritional guide
Probably the most common cereals available in the world today is wheat. It is great not only for its abundance and availability but for the health benefits it provides. Foods such as crackers, bread, bagels, cakes, and pasta are all examples of wheat sources. If you eat wheat products you are sure to have a diet rich in nutrients.
Oats are another abundant source of food in the world today. There has been scientific research done that reveals many of the positive benefits of eating oats. It doesn't matter if you eat oatmeal or oat bran, oats provide a significant source of daily fiber. The fiber provided by oats is known as soluble fiber which breaks down as it passes through the digestive system. As it breaks down it forms a gel like substance that traps many of the substances that are related to cholesterol. The gel stays in the stomach and makes you feel fuller and less hungry
Lastly we have rice. There are many health benefits to be gained by eating rice. It provides you with instant energy which will help in burning fat. Rice will help stabilize blood sugar levels, help with digestions and provide you with essential vitamins like B1. Other benefits that come from eating rice are a resistance to high blood pressure, dysentery and heart disease. It is also believed that the consumption of rice can also promote healthy skin. Rice is an important crop that is eaten in virtually every country in the world, and in fact, is believed to feed over half the world's population. If you are trying to lose some pounds, then I suggest you to eat brown or raw rice instead of polished white rice.
There is very little debate that each of these staple crops provides many health benefits, and each can help in the battle to lose weight. Oats, wheat and rice - which is the winner in burning fat? That is still up for debate but the overall health benefits of all three should be enough to encourage you to add each one of these into your daily diet.
------------------------
For additional information, visit <a href="http://slimwiz.co.uk">http://slimwiz.co.uk</a> - a website with plenty of nutritional guide
High Blood Pressure And How To Help Lower Blood Pressure Naturally
Millions of Americans take medicine every day to control their blood pressure. But are they over medicated? Are all of these medicines worth their cost and side effects? These 5 steps are simple lifestyle changes that you can do to help control your blood pressure without taking any medications.
1. Eating a Healthier Diet
You can lower blood pressure up to 7mm-14 mm Hg by following a low sodium diet, and eating whole grains, nuts and seeds, fruits and vegetables, limited dairy, and lean meats. - The Dietary Approaches to Stop Hypertension, or DASH, diet plan has been endorsed by experts such as the Mayo Clinic, Dr. Oz, and U.S. News & World Report. It offers solutions for making healthy eating work for you, including cookbooks, action plans, and even a support group on Facebook.
- Keeping a food diary is great for actually seeing what you are eating, how much, when and why. It can be very eye opening.
- Increasing your potassium intake can help to counteract too much sodium in your diet. Instead of going straight to supplements, eat more fruits and vegetables. A banana has 422 mg of potassium, a cup of orange juice has 496 mg, a skin-on baked potato has 738 mg, and a cup of low-fat or nonfat yogurt has 550 mg.
- Nutrient rich foods that are not only high in potassium, but also calcium and magnesium have been shown to help lower blood pressure
2. Changing to a low sodium diet
Too much salt in your diet causes everything from swollen ankles (edema) to raising your blood pressure. The recommended daily intake of sodium for a healthy adult is less than 2400 mg. For those with hypertension, diabetes, kidney disease, or those at high risk for these illnesses, many think it is 2000 mg, but it is 1500 mg or lower. The American Heart Association recommends 1,500 mg as the upper limit of daily sodum intake for all adults. If you aren't sure what sodium level is right for you, then discuss this your doctor.
- This is another area where a food diary can help. By tracking your sources of sodium you can learn where and how to cut it.
- Avoid processed foods like fast food, canned food, frozen food and choose fresh low sodium foods, healthy snacks, and salt-free seasonings.
3. Curb your vices
Alcohol, smoking, and caffeine can all raise your blood pressure. This doesn't mean you can't have them on occasion in small servings.
- In fact studies show that a glass of wine a day can actually help to lower blood pressure. - Smoking a celebratory cigar with friends won't kill you, but smoking cigarettes throughout the day keeps your blood pressure at least 10 mm Hg higher than it would be otherwise.
- Caffeine hasn't been proven to raise blood pressure, but it can cause a temporary spike. Just like alcohol and tobacco, regular high usage of caffeine can lead to a consistently high blood pressure.
4. Exercise regularly
Most experts recommend exercising for thirty minutes a day almost every day. By following this you can not only bring down your blood pressure, but also strengthen your heart. Aerobic exercise alone can lower your systolic pressure by up to 5 points. It is also a great stress reliever.
5. Get enough sleep and learn to relax.
Stress has been linked to high blood pressure.
- Help lower your stress by sleeping 7 - 8 hours is recommended.
- Learn to relax. Learn meditation techniques, deep breathing excercises, find joy in simple things such as a sunrise or sunset.
- Take moments throughout the day to relax and will make a difference in your stress levels.
Take charge of your health. Know your body's signs and symptoms. Monitor your blood pressure at home and keep track of your appointment and testing schedules. Take advantage of available support structures like forums and support groups. They can be crucial in helping you deal with stress, avoid temptations, and offer help when needed so you do not slide back into bad habits.
The key to cardiac health is keeping your blood pressure at a constant healthy level. By following these tips and sticking to a health care routine set by you and your doctor, you can control your high blood pressure instead of your blood pressure controling you.
------------------------
Go now and get more information about a low sodium diet, salt-free, sugar-free, gluten-free seasonings, a salt substitute, low sodium recipes and cooking tips. I invite you to sign-up for our helpful, Free, Season-It Newsletter when you visit Benson's Gourmet Seasonings at <a href="http://www.BensonsGourmetSeasonings.com">http://www.BensonsGourmetSeasonings.com</a> From owner Debbie Benson with over 30 years experience promoting salt-free seasonings.
1. Eating a Healthier Diet
You can lower blood pressure up to 7mm-14 mm Hg by following a low sodium diet, and eating whole grains, nuts and seeds, fruits and vegetables, limited dairy, and lean meats. - The Dietary Approaches to Stop Hypertension, or DASH, diet plan has been endorsed by experts such as the Mayo Clinic, Dr. Oz, and U.S. News & World Report. It offers solutions for making healthy eating work for you, including cookbooks, action plans, and even a support group on Facebook.
- Keeping a food diary is great for actually seeing what you are eating, how much, when and why. It can be very eye opening.
- Increasing your potassium intake can help to counteract too much sodium in your diet. Instead of going straight to supplements, eat more fruits and vegetables. A banana has 422 mg of potassium, a cup of orange juice has 496 mg, a skin-on baked potato has 738 mg, and a cup of low-fat or nonfat yogurt has 550 mg.
- Nutrient rich foods that are not only high in potassium, but also calcium and magnesium have been shown to help lower blood pressure
2. Changing to a low sodium diet
Too much salt in your diet causes everything from swollen ankles (edema) to raising your blood pressure. The recommended daily intake of sodium for a healthy adult is less than 2400 mg. For those with hypertension, diabetes, kidney disease, or those at high risk for these illnesses, many think it is 2000 mg, but it is 1500 mg or lower. The American Heart Association recommends 1,500 mg as the upper limit of daily sodum intake for all adults. If you aren't sure what sodium level is right for you, then discuss this your doctor.
- This is another area where a food diary can help. By tracking your sources of sodium you can learn where and how to cut it.
- Avoid processed foods like fast food, canned food, frozen food and choose fresh low sodium foods, healthy snacks, and salt-free seasonings.
3. Curb your vices
Alcohol, smoking, and caffeine can all raise your blood pressure. This doesn't mean you can't have them on occasion in small servings.
- In fact studies show that a glass of wine a day can actually help to lower blood pressure. - Smoking a celebratory cigar with friends won't kill you, but smoking cigarettes throughout the day keeps your blood pressure at least 10 mm Hg higher than it would be otherwise.
- Caffeine hasn't been proven to raise blood pressure, but it can cause a temporary spike. Just like alcohol and tobacco, regular high usage of caffeine can lead to a consistently high blood pressure.
4. Exercise regularly
Most experts recommend exercising for thirty minutes a day almost every day. By following this you can not only bring down your blood pressure, but also strengthen your heart. Aerobic exercise alone can lower your systolic pressure by up to 5 points. It is also a great stress reliever.
5. Get enough sleep and learn to relax.
Stress has been linked to high blood pressure.
- Help lower your stress by sleeping 7 - 8 hours is recommended.
- Learn to relax. Learn meditation techniques, deep breathing excercises, find joy in simple things such as a sunrise or sunset.
- Take moments throughout the day to relax and will make a difference in your stress levels.
Take charge of your health. Know your body's signs and symptoms. Monitor your blood pressure at home and keep track of your appointment and testing schedules. Take advantage of available support structures like forums and support groups. They can be crucial in helping you deal with stress, avoid temptations, and offer help when needed so you do not slide back into bad habits.
The key to cardiac health is keeping your blood pressure at a constant healthy level. By following these tips and sticking to a health care routine set by you and your doctor, you can control your high blood pressure instead of your blood pressure controling you.
------------------------
Go now and get more information about a low sodium diet, salt-free, sugar-free, gluten-free seasonings, a salt substitute, low sodium recipes and cooking tips. I invite you to sign-up for our helpful, Free, Season-It Newsletter when you visit Benson's Gourmet Seasonings at <a href="http://www.BensonsGourmetSeasonings.com">http://www.BensonsGourmetSeasonings.com</a> From owner Debbie Benson with over 30 years experience promoting salt-free seasonings.
Why Is It Important To Know And Manage Your Cholesterol
Cholesterol is known to be a fatty substance, also called a lipid, that is produced by the liver. It is also found in foods which are high in saturated fats like fatty meats, shellfish, dairy products and egg yolks. It's an essential part of functioning and the structure of our cells. However, high level of cholesterol in blood may result in slow plague development in the arteries and with time, a severe progressive disease known as artherosclerosis.
Total cholesterol which is a combination of HDL, VLDL and LDL in the blood is one among the most generally viewed measurements on the lipid's profile. The total cholesterol measurements can be obtained easily and can provide you with an idea of the level of cholesterol.But is it the only reading which you are required to look at? The answer is no.
The total cholesterol level can be capable of alerting you if there is a problem with your lipid - and a bigger risk of contracting any heart disease, but that doesn't tell you the entire story. For example, if the total cholesterol is higher, it may be because of your HDL, VLDL, LDL, or else a blend of such factors. If the total cholesterol level is high due to your LDL levels, this can indicate that you not only have high cholesterol but can also be at risk of heart disease in the future if it isn't addressed right away. In such a case, depending on how high the LDL levels really are, you may be prescribed some medication or require to make modifications to your lifestyle. But if the total cholesterol is high because of your higher HDL levels, it is not necessarily a bad thing - higher HDL cholesterol may be protective against heart disease.
Therefore, a question that arises here is, how can something which your body requires be dangerous? Well, not all cholesterol is considered harmful. There are three major components doctors assess when you take a blood test in order to check the cholesterol levels. They evaluate the HDL (good) cholestrol, LDL(bad) cholestrol, and other substances known as triglycerides. Having accurate levels of each in the body is healthy.
However, the fact also remains that cholesterol can be injurious to your health if there is too much in your blood. The levels of your cholesterol depend on your lifestyle. Consuming lots of fats and then not doing sufficient amount of exercise can lead to high cholesterol levels. Cholesterol is also a result of genetic makeup. People with a high cholesterol level need to keep it under control, and it can be even more vital for those who have extra risk factors. These risk factors include:
High blood pressure
Diabetes
Family history of heart disease
Smoking
Age
Obesity
If you fall in any of the above groups, you can be at bigger risk of plaque upsurge in your arteries. Since plaque builds gradually, it can cause the arteries to narrow down. So your doctor might want you to obtain lower cholestrol levels in comparison to someone having high cholesterol alone. It is important to talk about all the risk factors when thinking about a cholesterol-management plan.
------------------------
<a href="http://www.womenscenter.com/">http://www.womenscenter.com/</a>
Dr. James S. Pendergraft opened the Orlando Women's Center in March 1996 to provide a full range of health care for women.
Total cholesterol which is a combination of HDL, VLDL and LDL in the blood is one among the most generally viewed measurements on the lipid's profile. The total cholesterol measurements can be obtained easily and can provide you with an idea of the level of cholesterol.But is it the only reading which you are required to look at? The answer is no.
The total cholesterol level can be capable of alerting you if there is a problem with your lipid - and a bigger risk of contracting any heart disease, but that doesn't tell you the entire story. For example, if the total cholesterol is higher, it may be because of your HDL, VLDL, LDL, or else a blend of such factors. If the total cholesterol level is high due to your LDL levels, this can indicate that you not only have high cholesterol but can also be at risk of heart disease in the future if it isn't addressed right away. In such a case, depending on how high the LDL levels really are, you may be prescribed some medication or require to make modifications to your lifestyle. But if the total cholesterol is high because of your higher HDL levels, it is not necessarily a bad thing - higher HDL cholesterol may be protective against heart disease.
Therefore, a question that arises here is, how can something which your body requires be dangerous? Well, not all cholesterol is considered harmful. There are three major components doctors assess when you take a blood test in order to check the cholesterol levels. They evaluate the HDL (good) cholestrol, LDL(bad) cholestrol, and other substances known as triglycerides. Having accurate levels of each in the body is healthy.
However, the fact also remains that cholesterol can be injurious to your health if there is too much in your blood. The levels of your cholesterol depend on your lifestyle. Consuming lots of fats and then not doing sufficient amount of exercise can lead to high cholesterol levels. Cholesterol is also a result of genetic makeup. People with a high cholesterol level need to keep it under control, and it can be even more vital for those who have extra risk factors. These risk factors include:
High blood pressure
Diabetes
Family history of heart disease
Smoking
Age
Obesity
If you fall in any of the above groups, you can be at bigger risk of plaque upsurge in your arteries. Since plaque builds gradually, it can cause the arteries to narrow down. So your doctor might want you to obtain lower cholestrol levels in comparison to someone having high cholesterol alone. It is important to talk about all the risk factors when thinking about a cholesterol-management plan.
------------------------
<a href="http://www.womenscenter.com/">http://www.womenscenter.com/</a>
Dr. James S. Pendergraft opened the Orlando Women's Center in March 1996 to provide a full range of health care for women.
Controlling Your Cholesterol
Newspapers have reported on the drawbacks of having a diet high in fat. High-fat diet has been linked to high cholesterol and ultimately to heart attacks. Hence, people have started avoiding beef and eggs. But cholesterol is not bad. Our body needs it to protect nerves and build new cells and hormones. It is only when we include foods like pizzas, burgers, ice creams, steaks or any food containing animal product that the problem starts. Excess cholesterol settles along the walls of the arteries and can clog them thus, restricting blood flow. This gives rise to angina, heart attack or stroke. It has also been shown that high cholesterol leads to gallstones. There are two types of cholesterol called good cholesterol or HDL and bad cholesterol or LDL. LDL is the cholesterol that clogs the arteries and should be lower while HDL scours the artery walls and removes the harmful LDL and should be higher.
Doctors recommend reducing and avoiding high-fat diets containing meat, eggs and dairy products. But you can use the following home remedies for treatment:
• Increase the intake of Vitamin E: It is advised to increase your intake of Vitamin E to 400 international units to prevent the oxidation of bad cholesterol where the cholesterol hardens into the arterial plaque thus giving rise to heart attack. It also raises the level of HDL. You can include Vitamin E as dietary sources or include vegetable oils, nuts or grains in your diet.
• Eat your breakfast: People who skip the breakfast have higher cholesterol levels than those who have breakfast everyday. This is because they tend to eat unhealthy foods which are high in fats.
• Eat small meals frequently: Large meals have been shown to release a large amount of insulin, which in turn stimulates the production of the enzymes that increases cholesterol production by the liver. But eating small frequent meals without increasing the total calories will limit the insulin production and thus controls the cholesterol and in turn heart diseases.
• Add Vitamin C to your diet: Though other vitamins and minerals play an important role in the cholesterol production, Vitamin C is the most crucial vitamin for cholesterol control. It increases HDL levels and is very beneficial if you get it from fruits and vegetables, since they have a special fibre called pectin. It surrounds the cholesterol and flushes it out of the digestive system before it gets into the blood. Include fruits like citrus fruits, tomatoes, potatoes, strawberries, apples and spinach which are rich in vitamin C and pectin.
• Increase garlic intake: Taking seven cloves of garlic a day will reduce cholesterol levels significantly. If you cannot stand the normal garlic, then you can opt for odorless garlic pills, which are available in local health stores.
• Skip decaf: Avoid decaffeinated coffee since it has been shown to raise LDL levels. This is because the beans used for decaf are far stronger than the normal beans.
• Munch grapes: Grapes and their products have a compound which lowers cholesterol significantly. So you can increase your intake of grapes, grape juice and wine to decrease your cholesterol level.
Doctors recommend reducing and avoiding high-fat diets containing meat, eggs and dairy products. But you can use the following home remedies for treatment:
• Increase the intake of Vitamin E: It is advised to increase your intake of Vitamin E to 400 international units to prevent the oxidation of bad cholesterol where the cholesterol hardens into the arterial plaque thus giving rise to heart attack. It also raises the level of HDL. You can include Vitamin E as dietary sources or include vegetable oils, nuts or grains in your diet.
• Eat your breakfast: People who skip the breakfast have higher cholesterol levels than those who have breakfast everyday. This is because they tend to eat unhealthy foods which are high in fats.
• Eat small meals frequently: Large meals have been shown to release a large amount of insulin, which in turn stimulates the production of the enzymes that increases cholesterol production by the liver. But eating small frequent meals without increasing the total calories will limit the insulin production and thus controls the cholesterol and in turn heart diseases.
• Add Vitamin C to your diet: Though other vitamins and minerals play an important role in the cholesterol production, Vitamin C is the most crucial vitamin for cholesterol control. It increases HDL levels and is very beneficial if you get it from fruits and vegetables, since they have a special fibre called pectin. It surrounds the cholesterol and flushes it out of the digestive system before it gets into the blood. Include fruits like citrus fruits, tomatoes, potatoes, strawberries, apples and spinach which are rich in vitamin C and pectin.
• Increase garlic intake: Taking seven cloves of garlic a day will reduce cholesterol levels significantly. If you cannot stand the normal garlic, then you can opt for odorless garlic pills, which are available in local health stores.
• Skip decaf: Avoid decaffeinated coffee since it has been shown to raise LDL levels. This is because the beans used for decaf are far stronger than the normal beans.
• Munch grapes: Grapes and their products have a compound which lowers cholesterol significantly. So you can increase your intake of grapes, grape juice and wine to decrease your cholesterol level.
Thursday 17 October 2013
The fitness gym "Vs" the home gym
The fitness gym or home gym ? that is the question many people ask them self's when starting out on a health and fitness plan.
It is a good question, lets look at the benefits of both.
A gym will have all the fitness equipment you could ever want, from a rowing machine to a fitness ball. Heavy weights to dun bells or free weights. Aerobic fitness is available in larger gyms.
A home gym will have less, but you can recreate some of the big fitness equipment in your own home for a fraction of the space too
For example bench workouts work on resentence, so at home this could be created by using resentence bands as they come in different strengths. This is something I do because they are so easy to use if time is tight.
A Gym offers more health benefits such as fitness training and fitness motivation with your own coach. Also there is a small section for recommended fitness outfits or fitness videos and sometimes fitness supplements too.
A home gym offers you lower cost fixed fitness equipment, but home fitness is limited as you develop unless you buy more equipment. However it is easier to start because you do not have to go any where before you start.
You have to work out how strong your fitness inspiration is, to decide what you want to do and which route is right for you.
Developing you body fitness, in a Gym or at home is a fitness step only you can make.
To balance any fitness workout you must also look at nutrition and water intake when planning exercise.
To your fitness success until next time
It is a good question, lets look at the benefits of both.
A gym will have all the fitness equipment you could ever want, from a rowing machine to a fitness ball. Heavy weights to dun bells or free weights. Aerobic fitness is available in larger gyms.
A home gym will have less, but you can recreate some of the big fitness equipment in your own home for a fraction of the space too
For example bench workouts work on resentence, so at home this could be created by using resentence bands as they come in different strengths. This is something I do because they are so easy to use if time is tight.
A Gym offers more health benefits such as fitness training and fitness motivation with your own coach. Also there is a small section for recommended fitness outfits or fitness videos and sometimes fitness supplements too.
A home gym offers you lower cost fixed fitness equipment, but home fitness is limited as you develop unless you buy more equipment. However it is easier to start because you do not have to go any where before you start.
You have to work out how strong your fitness inspiration is, to decide what you want to do and which route is right for you.
Developing you body fitness, in a Gym or at home is a fitness step only you can make.
To balance any fitness workout you must also look at nutrition and water intake when planning exercise.
To your fitness success until next time
Tuesday 15 October 2013
How to gain muscles
The Right Workout Routine for Gaining Muscles
Have you ever been to the gym lately and you feel like a skinny geek among those guys who had huge muscles? If you do, then don’t let those guys intimidate you. You have to remember that they have been through on what you are going through. They were also skinny or fat once and they worked hard to get the body they have today. In fact, they may even help you get the results you want if you ask them politely.
They may give you some tips on how to gain muscles fast and some of these tips may actually work. However, if you really want to gain muscles fast, then here are some of the right workout routines that you should follow in order for you to get that serious muscle that you have always wanted to have.
First of all, you need to remember that in order to gain muscles you should emphasize more on free weight exercises. Machine exercises may seem to be appealing as it lowers the risk of injury. However, you have to consider that in order to gain muscles, you need to strengthen the supporting muscles first, such as the synergist and the stabilizers. Machines don’t do this as the machines themselves act as a stabilizer.
Free weights will require your muscles as well as the supporting muscles to work really hard. This is why you will get tired a lot quicker when doing free weight exercises.
If you hear someone say that you need to exercise the same muscle group everyday, then don’t take this advice. This will slow down the growth rate of your muscles. You have to remember that working out means that you are actually injuring or tearing your muscles. If you do this everyday, it will lead to the deterioration of your muscles.
So, why work out if you are only tearing or injuring your muscles? You have to remember that when you injure your muscles, the body will react by replacing or adding more muscle tissues to strengthen the injured muscles. This means muscle growth or an increase in the muscle mass. And, the best time for your muscles to grow is by resting or sleeping.
Try exercising different parts of the body each day. For example, on day one, you might want to exercise your chest and triceps. On day two, exercise the back and biceps. And, on day three, exercise the legs and shoulders. On each day, always exercise your abdominal muscles with sit ups, crunches and other abdominal exercises.
After day three, you should rest the next day and after that, start again with day one. Do this for two weeks and change the exercises to avoid reaching the plateau where your muscles become so used to the exercises that it will not grow anymore.
On each muscle group, try to create 4 to 5 exercises. For example, for the chest, do bench presses, inclined dumbbell presses, lying dumbbell fly, and cable crossovers. For each exercise do 10 reps and 3 sets each.
These are the things that you need to remember about muscle gain and the correct exercise routines for it. Always remember that proper execution is the key to muscle growth. Resting is also very important as well as diet.
Have you ever been to the gym lately and you feel like a skinny geek among those guys who had huge muscles? If you do, then don’t let those guys intimidate you. You have to remember that they have been through on what you are going through. They were also skinny or fat once and they worked hard to get the body they have today. In fact, they may even help you get the results you want if you ask them politely.
They may give you some tips on how to gain muscles fast and some of these tips may actually work. However, if you really want to gain muscles fast, then here are some of the right workout routines that you should follow in order for you to get that serious muscle that you have always wanted to have.
First of all, you need to remember that in order to gain muscles you should emphasize more on free weight exercises. Machine exercises may seem to be appealing as it lowers the risk of injury. However, you have to consider that in order to gain muscles, you need to strengthen the supporting muscles first, such as the synergist and the stabilizers. Machines don’t do this as the machines themselves act as a stabilizer.
Free weights will require your muscles as well as the supporting muscles to work really hard. This is why you will get tired a lot quicker when doing free weight exercises.
If you hear someone say that you need to exercise the same muscle group everyday, then don’t take this advice. This will slow down the growth rate of your muscles. You have to remember that working out means that you are actually injuring or tearing your muscles. If you do this everyday, it will lead to the deterioration of your muscles.
So, why work out if you are only tearing or injuring your muscles? You have to remember that when you injure your muscles, the body will react by replacing or adding more muscle tissues to strengthen the injured muscles. This means muscle growth or an increase in the muscle mass. And, the best time for your muscles to grow is by resting or sleeping.
Try exercising different parts of the body each day. For example, on day one, you might want to exercise your chest and triceps. On day two, exercise the back and biceps. And, on day three, exercise the legs and shoulders. On each day, always exercise your abdominal muscles with sit ups, crunches and other abdominal exercises.
After day three, you should rest the next day and after that, start again with day one. Do this for two weeks and change the exercises to avoid reaching the plateau where your muscles become so used to the exercises that it will not grow anymore.
On each muscle group, try to create 4 to 5 exercises. For example, for the chest, do bench presses, inclined dumbbell presses, lying dumbbell fly, and cable crossovers. For each exercise do 10 reps and 3 sets each.
These are the things that you need to remember about muscle gain and the correct exercise routines for it. Always remember that proper execution is the key to muscle growth. Resting is also very important as well as diet.
Monday 14 October 2013
health and fitness success
In order to
achieve health and fitness success you have to have a health plan.
Men, women
and children can all have a health plan; these can be simple or more advanced.
Health can
include diets and eating habits, portion control.
Fitness must
include physical and cardio workouts
To improve
your health you need to start looking at what you eat. This does not mean give
everything bad up and just eat salad.
Portion
control, size, could be the first one closely followed by vegetables and fruit
daily.
Look for
local health food stores that carry natural foods at a good price. Maybe you
could find something different to add to your diet. Dietary supplements are also available.
Next we must
plan an exercise program that benefits us and is easy to do.
This can be
added to as exercising gets easier, and must include physical and cardio workouts.
For example
if you do not like to run, then jump on a bike.
Lifting
weights or doing push ups the choice is yours, everyone different.
One thing to
remember is to increase your water intake when exercising.
Health
information on setting these things up is freely available on the internet, and
must be tailored to the individual.
Further
health tips, health benefits and health articles can be found on this blog.
The Seven Dimensions of Wellness
What is "wellness" per se? There are many definitions, and 20 years ago, wellness didn't exist. But today, the industry is growing fast, and the term "wellness" is being overused, abused and it is not being used in its appropriate context. Wellness is achieving one's full potential; it is self-directed and an ever-evolving process. Wellness has seven dimensions: occupational, spiritual, intellectual, emotional, environmental and physical. When all of these dimensions are met, then we are considered whole or complete. Wellness is more than just products to make us feel good or be physically fit.
Here is what each of the seven dimensions mean:
1. Social Wellness. This is how a person contributes to their environment and community and how he or she builds better living spaces and social networks. The social dimension encourages contributing to one's environment and community.
2. Occupational Wellness. Occupational development is related to one's attitude about one's work, and recognizes personal satisfaction and enrichment in one's life through work. The choice of profession, job satisfaction, career ambitions and personal performance are all important components of this dimension. To be occupationally well, a person is ultimately doing exactly with what they want to do in life and are comfortable with their future plans.
3. Spiritual Wellness. The spiritual dimension recognizes our search for meaning and purpose in human existence. It does not mean one is religious, but that it is better to ponder the meaning of life and be tolerant of the beliefs of others than to close our minds and become intolerant. Spiritually well people take time out of their day for spiritual growth and learning. They have a clear sense of right and wrong, and they act accordingly.
4. Intellectual Wellness. This dimension recognizes one's creative and stimulating mental activities as well as expands knowledge and skills while sharing his or her gifts with others. The intellectually well person is open to new ideas, thinks critically and seeks out new challenges. These people will stretch and challenge their minds with intellectual and creative pursuits instead of becoming self-satisfied and unproductive.
5. Emotional Wellness: Emotional Wellness. This dimension includes the capacity to manage one's feelings and related behaviors, including the realistic assessment of one's limitations, development of autonomy and the ability to cope effectively with stress. Emotionally well people have the ability to express feelings freely and manage feelings effectively. They are also aware of and accept a wide range of feelings in themselves and others.
6. Environmental Wellness. This includes the ability to promote health measures that improve the standard of living and quality of life in the community, including laws and agencies that safeguard the physical environment. The environmentally well person is aware of the earth's natural resources, conserves energy, buys organic foods and products, and enjoys and appreciates spending time in natural settings.
7. Physical Wellness. This is what we all do well in our health clubs. It is met through the combination of good exercise and eating habits, taking precautions for self-care and receiving appropriate health screenings throughout our lives. It also means taking personal responsibility and care for minor illnesses and knowing when professional medical attention is needed. Physically well people understand and appreciate the relationship between sound nutrition and how their body performs. The physical benefits of looking good and feeling terrific most often lead to the psychological benefits of enhanced self-esteem, self-control, determination and a sense of direction. Integrating Wellness into Your Facility
What are you doing in your programming to promote wellness? First, you have to decide what will wellness mean in your facility. Does your facility have spa amenities, dietitians, offer corporate wellness programs, physical therapists/chiropractors or a recycling program? Wellness is more than just going to the gym to work out these days. It means getting a sports massage, attending a health seminar or seeking the expertise of a registered dietitian. It is helping the member to relieve stress and educate health through other means besides physical fitness.
It is predicted that the wellness industry will be the next trillion-dollar industry, and in the next 10 years, an additional $1 trillion dollars of the U.S economy will be focused on getting Americans healthy through programming and treating the whole person.
Americans are already spending more than $200 billion in the industry, including $150 billion per year in the nutrition industry (of which $19.8 billion are on supplements) and $24 billion for fitness clubs. The need for personal, customized care is growing because people are willing to spend the money to safeguard their youth and be well. It is time to shift our focus, get creative and develop wellness-based programs for our members.
------------------------
Jasmine Jafferali, MPH, is the Program Coordinator and an instructor for Educational Fitness Solutions, Inc., Professional Certificate in Women's Personal Exercise Training and Wellness. She has a diverse fitness background with over ten years of industry experience in campus recreation, corporate wellness, and the commercial health club setting. To learn more about her program, visit: <a href="http://www.efslibrary.net">http://www.efslibrary.net</a>
Here is what each of the seven dimensions mean:
1. Social Wellness. This is how a person contributes to their environment and community and how he or she builds better living spaces and social networks. The social dimension encourages contributing to one's environment and community.
2. Occupational Wellness. Occupational development is related to one's attitude about one's work, and recognizes personal satisfaction and enrichment in one's life through work. The choice of profession, job satisfaction, career ambitions and personal performance are all important components of this dimension. To be occupationally well, a person is ultimately doing exactly with what they want to do in life and are comfortable with their future plans.
3. Spiritual Wellness. The spiritual dimension recognizes our search for meaning and purpose in human existence. It does not mean one is religious, but that it is better to ponder the meaning of life and be tolerant of the beliefs of others than to close our minds and become intolerant. Spiritually well people take time out of their day for spiritual growth and learning. They have a clear sense of right and wrong, and they act accordingly.
4. Intellectual Wellness. This dimension recognizes one's creative and stimulating mental activities as well as expands knowledge and skills while sharing his or her gifts with others. The intellectually well person is open to new ideas, thinks critically and seeks out new challenges. These people will stretch and challenge their minds with intellectual and creative pursuits instead of becoming self-satisfied and unproductive.
5. Emotional Wellness: Emotional Wellness. This dimension includes the capacity to manage one's feelings and related behaviors, including the realistic assessment of one's limitations, development of autonomy and the ability to cope effectively with stress. Emotionally well people have the ability to express feelings freely and manage feelings effectively. They are also aware of and accept a wide range of feelings in themselves and others.
6. Environmental Wellness. This includes the ability to promote health measures that improve the standard of living and quality of life in the community, including laws and agencies that safeguard the physical environment. The environmentally well person is aware of the earth's natural resources, conserves energy, buys organic foods and products, and enjoys and appreciates spending time in natural settings.
7. Physical Wellness. This is what we all do well in our health clubs. It is met through the combination of good exercise and eating habits, taking precautions for self-care and receiving appropriate health screenings throughout our lives. It also means taking personal responsibility and care for minor illnesses and knowing when professional medical attention is needed. Physically well people understand and appreciate the relationship between sound nutrition and how their body performs. The physical benefits of looking good and feeling terrific most often lead to the psychological benefits of enhanced self-esteem, self-control, determination and a sense of direction. Integrating Wellness into Your Facility
What are you doing in your programming to promote wellness? First, you have to decide what will wellness mean in your facility. Does your facility have spa amenities, dietitians, offer corporate wellness programs, physical therapists/chiropractors or a recycling program? Wellness is more than just going to the gym to work out these days. It means getting a sports massage, attending a health seminar or seeking the expertise of a registered dietitian. It is helping the member to relieve stress and educate health through other means besides physical fitness.
It is predicted that the wellness industry will be the next trillion-dollar industry, and in the next 10 years, an additional $1 trillion dollars of the U.S economy will be focused on getting Americans healthy through programming and treating the whole person.
Americans are already spending more than $200 billion in the industry, including $150 billion per year in the nutrition industry (of which $19.8 billion are on supplements) and $24 billion for fitness clubs. The need for personal, customized care is growing because people are willing to spend the money to safeguard their youth and be well. It is time to shift our focus, get creative and develop wellness-based programs for our members.
------------------------
Jasmine Jafferali, MPH, is the Program Coordinator and an instructor for Educational Fitness Solutions, Inc., Professional Certificate in Women's Personal Exercise Training and Wellness. She has a diverse fitness background with over ten years of industry experience in campus recreation, corporate wellness, and the commercial health club setting. To learn more about her program, visit: <a href="http://www.efslibrary.net">http://www.efslibrary.net</a>
Wednesday 9 October 2013
10 ways to beat stress
The instant stress buster.
1. BREATHE shallow, rapid breathing is a common stress signal and causes you to take in to much oxygen, which can lead to anxiety attacks. Counteract this with a 2 minute break. slow your breathing by closing 1 nostril and breathing and exhale with the other then repeat for 1 more minute with the other nostril.
2. POSITIVE RELAXATION imagery
This is where you go to a quiet room and shut your eyes and imagine you are in your favourite place.
Favourite colours, sounds and scents. This will help you reach a relaxed state more quickly.
3. A GOOD NIGHTS SLEEP
We all need at least 7 hours sleep a night to prevent an increase in your cortisol level. If you are well rested you are less likely to reach for a sugary snack.
4. CUT BACK on Caffeine, Nicotine and Alcohol
the first 2 are stimulants and alcohol acts as a depressant.
5. LEARN Mindfulness meditation
This combines stress reduction and meditation, and helps you stay in the here and now.
6. Make Exercise a habit
10 minutes walking is a great stress reliever.
7.Always eat BREAKFAST
This will release carbohydrates and protein to keep blood sugar levels stable.
8. Get SUPPORT
Friends, family and your local doctor can all help and are vital to reducing stress.
9. Eat the right foods
Stress calls for more antioxidants, so eat plenty of fruit,
Also include selenium-rich foods too such as brazil nuts, meat, fish and eggs.
10. Keep Hydrated
Dehydration causes and can affect concentration.
Drink 2 litres a day is recommended.
1. BREATHE shallow, rapid breathing is a common stress signal and causes you to take in to much oxygen, which can lead to anxiety attacks. Counteract this with a 2 minute break. slow your breathing by closing 1 nostril and breathing and exhale with the other then repeat for 1 more minute with the other nostril.
2. POSITIVE RELAXATION imagery
This is where you go to a quiet room and shut your eyes and imagine you are in your favourite place.
Favourite colours, sounds and scents. This will help you reach a relaxed state more quickly.
3. A GOOD NIGHTS SLEEP
We all need at least 7 hours sleep a night to prevent an increase in your cortisol level. If you are well rested you are less likely to reach for a sugary snack.
4. CUT BACK on Caffeine, Nicotine and Alcohol
the first 2 are stimulants and alcohol acts as a depressant.
5. LEARN Mindfulness meditation
This combines stress reduction and meditation, and helps you stay in the here and now.
6. Make Exercise a habit
10 minutes walking is a great stress reliever.
7.Always eat BREAKFAST
This will release carbohydrates and protein to keep blood sugar levels stable.
8. Get SUPPORT
Friends, family and your local doctor can all help and are vital to reducing stress.
9. Eat the right foods
Stress calls for more antioxidants, so eat plenty of fruit,
Also include selenium-rich foods too such as brazil nuts, meat, fish and eggs.
10. Keep Hydrated
Dehydration causes and can affect concentration.
Drink 2 litres a day is recommended.
Monday 7 October 2013
2 top secrets to six pack abs
What is the best way to get abs or what is the fastest way to get abs? The answer to that question is simple, lose fat and build muscle. You need to lose fat because your six pack abs are deeply under your belly fat. Therefore, with good muscle building workouts combined with six pack abs dieting, you will build a good-looking abs. This article will provide tips that will help one lose belly fat, body fat and build six pack abs
Tip #1 Lose Fat
If you are lean and just want to gain six pack abs then skip this tip. However, if you have excess fat then continue reading. To shed weight or to burn excess fat you need to start with daily cardiovascular exercises. Brisk walking, swimming, jogging in place, treadmill, and stair master are some of the exercises you can adopt.
You must start this exercise with the one you are more comfortable with and scale it up to the harder ones as you progress. You need between 30minutes and 50 minutes daily to carry out these six pack abs workout.
In addition, you must eat fat burning food such as whole grains, fruits, lean protein and vegetables. Stay away from fattening food, junks, processes food and high sugary drinks and any form of alcohol, observing these rules mean one is working towards six pack shortcuts
Tip #2 Build Muscles
Burning fat alone will only make one lean. Therefore, to get six pack abs one must build muscle using muscle-building exercises. The rate at which one engages in muscle building exercise determines the size and definition of one's expected six pack abs
You must persistently engage in muscle building exercise such as leg raises, sit up and crunches and their variations. One does not need to spend thousands of dollars to a trainer and waste much time in the gym. To get six pack abs shows, one can do all the muscle building exercise from the comfort of his or her home
To get quick and great results, one have to combine overall strength training to build significant muscle groups. Do abs-specific exercises combined with significant muscle groups exercises daily and have good six pack abs diet.
Without balancing your abs building exercise, you will end up not getting a perfect result. Therefore, to work on developing your six pack abs, also learn to work on your vertebrate column (back Bone), and other muscles in your mid-section to keep your frame upright
Therefore, arm curls, squats, bench presses, shoulder presses and back rows are going to be part of your body building routine to develop your six pack abs.
------------------------
Harry Hotton has guided thousands people on how to get six pack abs without paying thousands of Dollars or spending whole days in the gym. With six pack shortcut tips he founds at <a href="http://mikesixpackshortcuts.blogspot.com/">http://mikesixpackshortcuts.blogspot.com/</a> he was able to use that six pack workout to his benefit
Tip #1 Lose Fat
If you are lean and just want to gain six pack abs then skip this tip. However, if you have excess fat then continue reading. To shed weight or to burn excess fat you need to start with daily cardiovascular exercises. Brisk walking, swimming, jogging in place, treadmill, and stair master are some of the exercises you can adopt.
You must start this exercise with the one you are more comfortable with and scale it up to the harder ones as you progress. You need between 30minutes and 50 minutes daily to carry out these six pack abs workout.
In addition, you must eat fat burning food such as whole grains, fruits, lean protein and vegetables. Stay away from fattening food, junks, processes food and high sugary drinks and any form of alcohol, observing these rules mean one is working towards six pack shortcuts
Tip #2 Build Muscles
Burning fat alone will only make one lean. Therefore, to get six pack abs one must build muscle using muscle-building exercises. The rate at which one engages in muscle building exercise determines the size and definition of one's expected six pack abs
You must persistently engage in muscle building exercise such as leg raises, sit up and crunches and their variations. One does not need to spend thousands of dollars to a trainer and waste much time in the gym. To get six pack abs shows, one can do all the muscle building exercise from the comfort of his or her home
To get quick and great results, one have to combine overall strength training to build significant muscle groups. Do abs-specific exercises combined with significant muscle groups exercises daily and have good six pack abs diet.
Without balancing your abs building exercise, you will end up not getting a perfect result. Therefore, to work on developing your six pack abs, also learn to work on your vertebrate column (back Bone), and other muscles in your mid-section to keep your frame upright
Therefore, arm curls, squats, bench presses, shoulder presses and back rows are going to be part of your body building routine to develop your six pack abs.
------------------------
Harry Hotton has guided thousands people on how to get six pack abs without paying thousands of Dollars or spending whole days in the gym. With six pack shortcut tips he founds at <a href="http://mikesixpackshortcuts.blogspot.com/">http://mikesixpackshortcuts.blogspot.com/</a> he was able to use that six pack workout to his benefit
End Your Weight Loss Frustrations With These Tips!
Do not become discouraged when it comes to the overwhelming options available to you for weight loss. Take a breath, read this article and you'll find the advice you need to ease your mind and allow you to start out on the road to weight loss.
If all you need to take off is five pounds, hydration will get you most of the way there. Cutting back on your calorie intake and consuming more water will help you get rid of fluid weight. You're not actually losing any fat with this method, but it will take off a bit of weight and get you motivated to lose more.
Shed old weight gaining habits for new weight loss habits. It's easier to stick to your goals if you focus on positive changes. Don't think so much about what you can't have, but focus on exchanging something good - like a fruit smoothie - for that sausage and egg morning biscuit you used to pick up. When you provide a replacement for donuts, you will not miss them as much!
Try cardio if you plan on losing weight, with less focus on weight training. Cardio training is important for burning fat and losing weight, whereas weight training helps to tone and maintain muscle mass. Cardio work that increases the heart rate and breathing is more effective at burning fat than is adding muscle.
Get a friend to be your exercise partner. This helps you to socialize so that you are having fun while burning calories. You and your buddy can share stories and encourage each other. It is a great way to connect with your friends and you will start to really enjoy exercising as you shed those pounds.
Eat butter that is whipped. There are people who don't want to reduce the amount of butter they consume or substitute it for a lighter alternative. Many people love the taste of actual butter. Thankfully, you don't need to get rid of butter completely to lose weight. If you want the taste of real butter, but the calories of a substitute, try switching to whipped butter. It contains 1/2 of the calories.
As part of your weight loss regimen, make sure that you include exercise. Make sure to commit time each day for exercise. Include this time in your calendar or schedule, and take care not to plan anything to conflict with this important appointment.
Many people mistakenly hide their weight loss goals from others. If you let them in on your new healthy plan, they can help provide support and motivation along the way. They will also avoid offering you food that can be bad for your weight loss program.
You may need to increase your workout's intensity if you've reached the point in which exercising is too simple. You body will become accustomed to your workouts; therefore, it is important to increase the intensity if you hit a plateau.
Stay positive, and the weight will drop off. You can control your weight; just stay motivated so that you can reach your goals.
------------------------
Darryl Peacock owns <a href="http://www.TheIncomePowerBuilder.com">http://www.TheIncomePowerBuilder.com</a>
where popular home business ideas and opportunities are tested
rigorously to find out what works and what doesn't. Visit today for
more information and check out the #1 Fitness work at home program
<a href="http://www.7minuteworkout.com/?id=darrac1066">http://www.7minuteworkout.com/?id=darrac1066</a>
If all you need to take off is five pounds, hydration will get you most of the way there. Cutting back on your calorie intake and consuming more water will help you get rid of fluid weight. You're not actually losing any fat with this method, but it will take off a bit of weight and get you motivated to lose more.
Shed old weight gaining habits for new weight loss habits. It's easier to stick to your goals if you focus on positive changes. Don't think so much about what you can't have, but focus on exchanging something good - like a fruit smoothie - for that sausage and egg morning biscuit you used to pick up. When you provide a replacement for donuts, you will not miss them as much!
Try cardio if you plan on losing weight, with less focus on weight training. Cardio training is important for burning fat and losing weight, whereas weight training helps to tone and maintain muscle mass. Cardio work that increases the heart rate and breathing is more effective at burning fat than is adding muscle.
Get a friend to be your exercise partner. This helps you to socialize so that you are having fun while burning calories. You and your buddy can share stories and encourage each other. It is a great way to connect with your friends and you will start to really enjoy exercising as you shed those pounds.
Eat butter that is whipped. There are people who don't want to reduce the amount of butter they consume or substitute it for a lighter alternative. Many people love the taste of actual butter. Thankfully, you don't need to get rid of butter completely to lose weight. If you want the taste of real butter, but the calories of a substitute, try switching to whipped butter. It contains 1/2 of the calories.
As part of your weight loss regimen, make sure that you include exercise. Make sure to commit time each day for exercise. Include this time in your calendar or schedule, and take care not to plan anything to conflict with this important appointment.
Many people mistakenly hide their weight loss goals from others. If you let them in on your new healthy plan, they can help provide support and motivation along the way. They will also avoid offering you food that can be bad for your weight loss program.
You may need to increase your workout's intensity if you've reached the point in which exercising is too simple. You body will become accustomed to your workouts; therefore, it is important to increase the intensity if you hit a plateau.
Stay positive, and the weight will drop off. You can control your weight; just stay motivated so that you can reach your goals.
------------------------
Darryl Peacock owns <a href="http://www.TheIncomePowerBuilder.com">http://www.TheIncomePowerBuilder.com</a>
where popular home business ideas and opportunities are tested
rigorously to find out what works and what doesn't. Visit today for
more information and check out the #1 Fitness work at home program
<a href="http://www.7minuteworkout.com/?id=darrac1066">http://www.7minuteworkout.com/?id=darrac1066</a>
Improve Your Diet With These 5 Tips
Those looking to improve their diet usually do so because they want to lose weight or become healthier. It's a great idea to make your diet better; however, it's not an easy task as it takes a lot of commitment to stick to it day in day out. From personal experience, it can be a bit too much to totally overhaul your diet, so changing things bit by bit can work better. Simply add in healthier foods and phase out junk food. Below are some tips for improving your diet.
Make sure your diet is balanced It's important to eat a balanced diet as too much of one thing is not good. Moderation is the key for most things in life, including food. Make sure you eat enough carbohydrates as they'll give you energy; eat a good amount of protein as protein will help build and repair cells; and eat some fats as fat is essential in your diet (just not too much and try to avoid the bad fats!). Also, fibre is important to ensure that your digestive system stays in good working order.
Don't eat large portions of food Keep your portions small. Nowadays lots of us overeat because we are greedy. We may be feeling very hungry so we eat a large plate of food and then feel absolutely stuffed afterwards. Eating too much means you'll put on fat and your stomach will grow bigger, meaning you will start needing more food to feel fuller, which isn't a good thing. Don't reduce your portion sizes drastically; simply reduce them slowly so that your stomach gets used to it and it'll then shrink.
Try and eat fruit and veg You should try and get fruit and vegetables in your diet as they're very good for you. They contain lots of vitamins and minerals that your body needs to function properly. Aim for five pieces of fruit or veg per day. That means anything like apples, bananas, carrots, lettuce, broccoli, grapes, etc. It's not too difficult!
Eat your meals slowly It's important to eat your meals slowly as it can take your brain around 20 minutes to realize you're full up. This is a big reason for people overeating; they eat a big meal and after 10 minutes they don't feel full so they eat some more food. Then after another 10 minutes, they feel absolutely stuffed. Sit back, relax, and enjoy your meal!
Don't consume too much sugar Sugar adds a nice sweet taste to most things you put it in, so it's no wonder we all like it so much. You can't really get rid of sugar from your diet but you can at least try to limit your sugar intake. When choosing a dessert, go for something with less sugar content or even better eat some fruit. Try to drink diet sodas instead of full sugar sodas.
Just by doing little things to your diet, you can make a difference to your overall health and also your weight. These tips are simple to implement so there's no excuse to not do them!
------------------------
For more information about weight loss visit this site <a href="http://proteinonlydietreviews.com/">http://proteinonlydietreviews.com/</a> . Also be sure to check out this site as well, <a href="http://proteinonlydietreviews.com/about/">http://proteinonlydietreviews.com/about/</a> .
Make sure your diet is balanced It's important to eat a balanced diet as too much of one thing is not good. Moderation is the key for most things in life, including food. Make sure you eat enough carbohydrates as they'll give you energy; eat a good amount of protein as protein will help build and repair cells; and eat some fats as fat is essential in your diet (just not too much and try to avoid the bad fats!). Also, fibre is important to ensure that your digestive system stays in good working order.
Don't eat large portions of food Keep your portions small. Nowadays lots of us overeat because we are greedy. We may be feeling very hungry so we eat a large plate of food and then feel absolutely stuffed afterwards. Eating too much means you'll put on fat and your stomach will grow bigger, meaning you will start needing more food to feel fuller, which isn't a good thing. Don't reduce your portion sizes drastically; simply reduce them slowly so that your stomach gets used to it and it'll then shrink.
Try and eat fruit and veg You should try and get fruit and vegetables in your diet as they're very good for you. They contain lots of vitamins and minerals that your body needs to function properly. Aim for five pieces of fruit or veg per day. That means anything like apples, bananas, carrots, lettuce, broccoli, grapes, etc. It's not too difficult!
Eat your meals slowly It's important to eat your meals slowly as it can take your brain around 20 minutes to realize you're full up. This is a big reason for people overeating; they eat a big meal and after 10 minutes they don't feel full so they eat some more food. Then after another 10 minutes, they feel absolutely stuffed. Sit back, relax, and enjoy your meal!
Don't consume too much sugar Sugar adds a nice sweet taste to most things you put it in, so it's no wonder we all like it so much. You can't really get rid of sugar from your diet but you can at least try to limit your sugar intake. When choosing a dessert, go for something with less sugar content or even better eat some fruit. Try to drink diet sodas instead of full sugar sodas.
Just by doing little things to your diet, you can make a difference to your overall health and also your weight. These tips are simple to implement so there's no excuse to not do them!
------------------------
For more information about weight loss visit this site <a href="http://proteinonlydietreviews.com/">http://proteinonlydietreviews.com/</a> . Also be sure to check out this site as well, <a href="http://proteinonlydietreviews.com/about/">http://proteinonlydietreviews.com/about/</a> .
Health Benefits Of Lemon Juice: Basic Information
How come people do not like lemons? It is because of the sour taste! Indeed, very few folks can actually enjoy lemon juice or even eat up the whole lemon without making faces. Oh, it is so sour! But many folks tend to forget that lemons are very useful for our health. Yes, I am talking about the sour lemon. So, let's provide some proof in the below paragraphs.
Your digestion
Many people have chronic digestive problems. Indeed, we all live in a crazy world with no time for proper healthy food. As a result, fast food consumption leads to stomach problems. A lemon can fix those issues. Probably, you do not believe it, and I understand why. Let's provide some more details. Some lemon juice in the morning will kick start your stomach, so to say. As a result, your stomach is ready to digest even the heaviest food (which I do not recommend though). Also, lemon juice helps in cleansing liver that also contributes to good digestion.
Vitamins are above all
A lemon is always associated with Vitamin C. This is 100% correct. It is rich in Vitamin C that strengthens our immune system. So, it would be correct to say that 'a lemon a day keeps a doctor away'. As known, it is better to prevent diseases than to cure them. Our immune system can effectively fight diseases, of course, if it is strong enough.
Toxins, go away!
Ah, we are not perfect. Even if we are aware that the particular food is harmful, we still eat a good portion of it just because it is so tasty. This usually happens when enjoying BBQ with friends. However, you may regret it right after the BBQ. A glass of a lemon juice will help take out toxins from your body. Of course, it cannot completely cope with this difficult task. Yet, it can really help you feel better.
Weight loss
If you decided to follow a diet or just a moderately healthy eating plan, a glass of a lemon juice should definitely be part of it. Recent studies have revealed that lemon juice enhances metabolism. Besides, it will fill you up with energy which is very important if you work out in a gym or go jogging every morning.
Silky Skin, great hair and shiny nails
Yes, lemon juice can contribute to great hair, skin and nails. Vitamin C is plays a great role here. I am talking about just a glass of lemon juice a day! You do not need to torture yourself!
------------------------
You can learn more about health benefits of a lemon juice at this page <a href="http://www.lemon-info.net/lemon_water/lemon_water.php">http://www.lemon-info.net/lemon_water/lemon_water.php</a> . Also, there are several recipes on how to make a good use of a lemon water to improve your health conditions - <a href="http://www.lemon-info.net/lemon_water/lemon_water_benefits.php">http://www.lemon-info.net/lemon_water/lemon_water_benefits.php</a> .
Your digestion
Many people have chronic digestive problems. Indeed, we all live in a crazy world with no time for proper healthy food. As a result, fast food consumption leads to stomach problems. A lemon can fix those issues. Probably, you do not believe it, and I understand why. Let's provide some more details. Some lemon juice in the morning will kick start your stomach, so to say. As a result, your stomach is ready to digest even the heaviest food (which I do not recommend though). Also, lemon juice helps in cleansing liver that also contributes to good digestion.
Vitamins are above all
A lemon is always associated with Vitamin C. This is 100% correct. It is rich in Vitamin C that strengthens our immune system. So, it would be correct to say that 'a lemon a day keeps a doctor away'. As known, it is better to prevent diseases than to cure them. Our immune system can effectively fight diseases, of course, if it is strong enough.
Toxins, go away!
Ah, we are not perfect. Even if we are aware that the particular food is harmful, we still eat a good portion of it just because it is so tasty. This usually happens when enjoying BBQ with friends. However, you may regret it right after the BBQ. A glass of a lemon juice will help take out toxins from your body. Of course, it cannot completely cope with this difficult task. Yet, it can really help you feel better.
Weight loss
If you decided to follow a diet or just a moderately healthy eating plan, a glass of a lemon juice should definitely be part of it. Recent studies have revealed that lemon juice enhances metabolism. Besides, it will fill you up with energy which is very important if you work out in a gym or go jogging every morning.
Silky Skin, great hair and shiny nails
Yes, lemon juice can contribute to great hair, skin and nails. Vitamin C is plays a great role here. I am talking about just a glass of lemon juice a day! You do not need to torture yourself!
------------------------
You can learn more about health benefits of a lemon juice at this page <a href="http://www.lemon-info.net/lemon_water/lemon_water.php">http://www.lemon-info.net/lemon_water/lemon_water.php</a> . Also, there are several recipes on how to make a good use of a lemon water to improve your health conditions - <a href="http://www.lemon-info.net/lemon_water/lemon_water_benefits.php">http://www.lemon-info.net/lemon_water/lemon_water_benefits.php</a> .
Sunday 6 October 2013
Interested In Acupuncture? Check This Information Out!
When you don't feel that great, you might look at everything wearily. What if your general practitioner has no advice? What if nothing works? To avoid this, keep reading to learn more about acupuncture that's a natural treatment.
Learn about acupuncture before going to your first treatment. Understand that needles will be used. That's just a part of it. If they make you anxious, you need to confront the fear directly. Ask others who have undergone acupuncture about their appointments to help alleviate your anxiety.
There is no need to tip your acupuncturist even when you appreciate their work. Acupuncturists are in the medical field and not in the hospitality industry where tips are common. They work in health care and generally these types of people aren't expecting you to give them tips.
If you are considering acupuncture but are afraid of needles, your practitioner may use laser acupuncture instead. This is a revolutionary new acupuncture therapy that makes use of lasers by putting pressure on specific body points without actually using needles. It's effective and it doesn't cause pain.
Acupuncture doesn't hurt, so you don't have to avoid it for that reason. Unlike hypodermic needles at a doctor's office, acupuncture needles are not used for injections and are extremely thin. You can hardly feel anything when they are put into your body.
Finish your entire treatment plan before making a decision on its efficacy for you As with any other treatment plan, you should not stop treatments halfway through the plan. You may not see the results you expect at the end, even if you're feeling pretty good before it's over. Therefore, go through the entire treatment so you can see just how effective it is to your body.
Be sure to wear layered, loose, comfortable clothing to your acupuncture sessions. This will also make things very easy for your acupuncturist. You can simply disrobe, but you may feel more comfortable if you just wear loose clothing.
Perhaps your schedule is busy, but you must clear time before, during and after your acupuncture session. Your body needs complete rest in order to support your treatments in restoring your mind, body and soul. Try to get eight hours at least after any session.
Do you enjoy working out? If so, you may struggle to avoid working out on your acupuncture days. It's acceptable to continue your workouts, but try to complete it with less intensity. For example, instead of going jogging, just take a walk. You should never perform extreme exercise on acupuncture days because this can reduce their effectiveness.
Begin your search for an acupuncturist, online. Simply type the word "acupuncture" followed by your area details into your local search engine. Look at websites such as www.nccaom.org or www.acufinder.com. You can find a local acupuncturist who is fully licensed by contacting NCCAOM.
Natural treatments such as acupuncture help out bodies heal themselves. If we use exercise, a good diet, and acupuncture we're able to get into good health quickly. Use what you read to start feeling better.
------------------------
Learn about acupuncture before going to your first treatment. Understand that needles will be used. That's just a part of it. If they make you anxious, you need to confront the fear directly. Ask others who have undergone acupuncture about their appointments to help alleviate your anxiety.
There is no need to tip your acupuncturist even when you appreciate their work. Acupuncturists are in the medical field and not in the hospitality industry where tips are common. They work in health care and generally these types of people aren't expecting you to give them tips.
If you are considering acupuncture but are afraid of needles, your practitioner may use laser acupuncture instead. This is a revolutionary new acupuncture therapy that makes use of lasers by putting pressure on specific body points without actually using needles. It's effective and it doesn't cause pain.
Acupuncture doesn't hurt, so you don't have to avoid it for that reason. Unlike hypodermic needles at a doctor's office, acupuncture needles are not used for injections and are extremely thin. You can hardly feel anything when they are put into your body.
Finish your entire treatment plan before making a decision on its efficacy for you As with any other treatment plan, you should not stop treatments halfway through the plan. You may not see the results you expect at the end, even if you're feeling pretty good before it's over. Therefore, go through the entire treatment so you can see just how effective it is to your body.
Be sure to wear layered, loose, comfortable clothing to your acupuncture sessions. This will also make things very easy for your acupuncturist. You can simply disrobe, but you may feel more comfortable if you just wear loose clothing.
Perhaps your schedule is busy, but you must clear time before, during and after your acupuncture session. Your body needs complete rest in order to support your treatments in restoring your mind, body and soul. Try to get eight hours at least after any session.
Do you enjoy working out? If so, you may struggle to avoid working out on your acupuncture days. It's acceptable to continue your workouts, but try to complete it with less intensity. For example, instead of going jogging, just take a walk. You should never perform extreme exercise on acupuncture days because this can reduce their effectiveness.
Begin your search for an acupuncturist, online. Simply type the word "acupuncture" followed by your area details into your local search engine. Look at websites such as www.nccaom.org or www.acufinder.com. You can find a local acupuncturist who is fully licensed by contacting NCCAOM.
Natural treatments such as acupuncture help out bodies heal themselves. If we use exercise, a good diet, and acupuncture we're able to get into good health quickly. Use what you read to start feeling better.
------------------------
Monday 30 September 2013
What to eat for lunch?
I have heard that people struggle with the lunch time meal.
The key to wellness success is to balance your food intake, and continue weight loss.
3 things you have to remember we need Carbohydrates, Protein, Veg and salad.
Carbohydrates examples, potatoes, wholemeal pasta or brown rice.
Protein examples, eggs, ham, tuna, skinless chicken, prawns.
Veg and salad examples, carrot, green beans, lettuce, tomatoes or apples
.
Using these examples we can create a mixed cold meat salad full of colour and goodness in any of the above combinations using these ingredients.
You can of course use dressings or garnishes to finish off for example light mayonnaise, raisins or walnuts.
Hopefully you get the idea and will have fun creating exciting new healthy lunches.
The key to wellness success is to balance your food intake, and continue weight loss.
3 things you have to remember we need Carbohydrates, Protein, Veg and salad.
Carbohydrates examples, potatoes, wholemeal pasta or brown rice.
Protein examples, eggs, ham, tuna, skinless chicken, prawns.
Veg and salad examples, carrot, green beans, lettuce, tomatoes or apples
.
Using these examples we can create a mixed cold meat salad full of colour and goodness in any of the above combinations using these ingredients.
You can of course use dressings or garnishes to finish off for example light mayonnaise, raisins or walnuts.
Hopefully you get the idea and will have fun creating exciting new healthy lunches.
Saturday 28 September 2013
What to do when it's snack time?
So how do you cope when its snack time?
You have started your day with good intentions, how do you stay on track?
I am a firm believer that you must have breakfast every day without fail.
It is the most important meal of the day and you need some thing to get going.
Research has told us to drink more water (2 litres) so it has been proven if you start your day and breakfast with water it will help you eat less.
The next thing you could think about is the food shopping.
Controlling this could be the answer too as if you make a plan and list only healthy food and don't buy snack foods whilst out shopping this will benefit you because your cupboards will not have snack food in them.
Ok what about that afternoon slump?
I feel like I want a snack then, happens to the best of us.
Researchers have found an increase in blood glucose levels occurs after eating a meal, can switch off the brain cells that normally keep us awake and alert.
Our instinct reach for the sugary snack "STOP"!!!
What we need is not a sugary snack, it's protein, try eating a hand full of nuts or anything that contains protein.
You have started your day with good intentions, how do you stay on track?
I am a firm believer that you must have breakfast every day without fail.
It is the most important meal of the day and you need some thing to get going.
Research has told us to drink more water (2 litres) so it has been proven if you start your day and breakfast with water it will help you eat less.
The next thing you could think about is the food shopping.
Controlling this could be the answer too as if you make a plan and list only healthy food and don't buy snack foods whilst out shopping this will benefit you because your cupboards will not have snack food in them.
Ok what about that afternoon slump?
I feel like I want a snack then, happens to the best of us.
Researchers have found an increase in blood glucose levels occurs after eating a meal, can switch off the brain cells that normally keep us awake and alert.
Our instinct reach for the sugary snack "STOP"!!!
What we need is not a sugary snack, it's protein, try eating a hand full of nuts or anything that contains protein.
what are your health habits?
John Dryden famously said, "We first make our habits, and then our habits make us."
Confucius said, "Men's natures are alike; it is their habits that separate them."
And Aristotle noticed that, "We are what we repeatedly do. Excellence then, is not an act, but a habit."
It's pretty clear that the habits you adopt will shape who you are.
When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.
If you aren't happy with your body, then simply adjust your eating and exercise habits. Here's how to adopt a habit:
Making a Habit Use these seven steps to create a life-improving habit.
1) Decide on the ONE habit that you would like to develop. It's tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.
Here are some healthy habit ideas: Do not eat after 7pm each night. Bring your lunch to work instead of eating fast food. Exercise 4 times a week after work for 45 minutes each time. Only eat fruits and veggies as your afternoon snack. Get up early and exercise for an hour each morning. Work with a personal trainer 3 times a week.
2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you'll face, and your strategies for overcoming these obstacles.
Here's an example: My new habit is to work with a personal trainer 3 times each week. My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans. The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse's support. I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.
3) Commit fully to your new habit, in a public way. This could mean posting it on Facebook, or simply announcing it at the dinner table. Put yourself in a position where you'll be embarrassed to give up on your new habit.
4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.
5) Keep yourself publically accountable. This means either status updates on Facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don't shy away from those close to you.
6) When you fail, figure out what went wrong so that you can plan around it in the future.
7) Reward yourself for your success. Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.
I'd love for my fitness program to become your new healthy habit! Please let me know about your success.
------------------------
Disappointed with dismial results from yo-yo dieting? Losing weight is significantly easier with the right tools; Sign up for my FREE book that takes all the guess work out of weight loss here <a href="http://www.thefitnessgirl.com">http://www.thefitnessgirl.com</a>
Confucius said, "Men's natures are alike; it is their habits that separate them."
And Aristotle noticed that, "We are what we repeatedly do. Excellence then, is not an act, but a habit."
It's pretty clear that the habits you adopt will shape who you are.
When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.
If you aren't happy with your body, then simply adjust your eating and exercise habits. Here's how to adopt a habit:
Making a Habit Use these seven steps to create a life-improving habit.
1) Decide on the ONE habit that you would like to develop. It's tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.
Here are some healthy habit ideas: Do not eat after 7pm each night. Bring your lunch to work instead of eating fast food. Exercise 4 times a week after work for 45 minutes each time. Only eat fruits and veggies as your afternoon snack. Get up early and exercise for an hour each morning. Work with a personal trainer 3 times a week.
2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you'll face, and your strategies for overcoming these obstacles.
Here's an example: My new habit is to work with a personal trainer 3 times each week. My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans. The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse's support. I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.
3) Commit fully to your new habit, in a public way. This could mean posting it on Facebook, or simply announcing it at the dinner table. Put yourself in a position where you'll be embarrassed to give up on your new habit.
4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.
5) Keep yourself publically accountable. This means either status updates on Facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don't shy away from those close to you.
6) When you fail, figure out what went wrong so that you can plan around it in the future.
7) Reward yourself for your success. Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.
I'd love for my fitness program to become your new healthy habit! Please let me know about your success.
------------------------
Disappointed with dismial results from yo-yo dieting? Losing weight is significantly easier with the right tools; Sign up for my FREE book that takes all the guess work out of weight loss here <a href="http://www.thefitnessgirl.com">http://www.thefitnessgirl.com</a>
Friday 13 September 2013
The healing benefits Yoga explained
I used to be one of those people that only worked out if it involved serious, jolting cardiovascular movement, lifting heavy weights, and basically moving fast and sweating my butt off.
Then I was introduced to yoga, a practice that I knew helped a lot of people with back and muscle problems, which I was starting to experience both with age and with my continuing status as a "desk job" professional. The funny thing is, I did not start practicing yoga to actually get a "work out", which I thought could only be obtained through my grueling sessions on the treadmill, eliptical machine, and recumbent bike.
Oh no, for me yoga was strictly a relaxation exercise, one designed to help stretch my muscles and soothe my busy mind. Little did I realize, I was getting an excellent workout with yoga, combined with all the benefits of a serious cardio workout, as was apparent upon waking up the next day to an invariably sore rump and tummy.
But it didn't always "feel" like I was working out when I did yoga, especially the better I got at it. I wondered why this could be. Then I figured it out, with a little help from a yoga instructor. She said that as you begin to learn to use your breath through the practice of yoga breathing techniques, your muscles actually get more oxygen.
Lack of oxygen to the muscles builds up lactic acid within the muscles, which leads to our sore muscles after a serious workout. Oxygen also plays a vital role in managing stress. It has been found in numerous studies that one who is under stress has low blood oxygen levels, and this is due to the fact that they are not breathing properly through the stressful or anxiety inducing event.
This is why you will often find that you feel short of breath when you are going through a stressful situation, and this is also why asthmatics often have asthma attacks during highly stressful episodes, or when their emotions are on "high".
This made perfect sense. Not only did yoga help to streamline my body, but it helped me learn to manage my breathing, and condition my body and mind to manage stress and anxiety through breathing with my body, not against it. You see, yoga is much more than a meditational or contortionist exercise. It actually transcends what we think of as exercise.
Yoga is a tool that we can use to manage stress, condition our mind and body to be more in touch with one another, and to also gain a sense of tranquility and well being.
Yoga practice ranges from a more active, moving practice called Ashtanga yoga or power yoga, to a more methodical, slower moving practice called Hatha yoga, which concentrates more on a slower, fluid movement and is geared toward those that may not have exercised in a while or who have back issues.
There is also another type, which I had the pleasure of participating in on my recent trip to northern California, called Bikram yoga, where you practice yoga poses ranging form beginner to advanced in a room heated to almost 100 degrees farenheit.
This type of yoga can be strenuous on the beginner, and is usually only recommended for those who are very fit or very well versed in the practice of yoga. I found the Bikram yoga to be challenging, but after I emerged from the room after the two hours of posing, I felt a sense of empowerment and clarity that continued on for the rest of the evening.
It is said that Bikram yoga may actually help rid the body of toxins through the sweat that is produced during the practice. And believe me, sweat you will. There was not a person in the room that had anything less than soaking wet clothes.
Since I've started regularly practicing yoga about three times a week, I find my stress levels are down, my back hurts me less while I am working at my desk, and my muscles have taken on a longer, leaner look.
I feel that I am more intuned with my breathing, and I use my breath now to get me through stressful situations that usually would leave me breathless and anxious. I have found yoga to be a true blessing to my life, and will be a lifetime devotee of this empowering and enriching practice.
------------------------
Danna Schneider is the founder of <a href="http://www.herbalnewsmagazine.com">http://www.herbalnewsmagazine.com</a> and <a href="http://www.herbal-therapeutics.com">http://www.herbal-therapeutics.com</a> where news on new natural products and alternative health can be found.
Then I was introduced to yoga, a practice that I knew helped a lot of people with back and muscle problems, which I was starting to experience both with age and with my continuing status as a "desk job" professional. The funny thing is, I did not start practicing yoga to actually get a "work out", which I thought could only be obtained through my grueling sessions on the treadmill, eliptical machine, and recumbent bike.
Oh no, for me yoga was strictly a relaxation exercise, one designed to help stretch my muscles and soothe my busy mind. Little did I realize, I was getting an excellent workout with yoga, combined with all the benefits of a serious cardio workout, as was apparent upon waking up the next day to an invariably sore rump and tummy.
But it didn't always "feel" like I was working out when I did yoga, especially the better I got at it. I wondered why this could be. Then I figured it out, with a little help from a yoga instructor. She said that as you begin to learn to use your breath through the practice of yoga breathing techniques, your muscles actually get more oxygen.
Lack of oxygen to the muscles builds up lactic acid within the muscles, which leads to our sore muscles after a serious workout. Oxygen also plays a vital role in managing stress. It has been found in numerous studies that one who is under stress has low blood oxygen levels, and this is due to the fact that they are not breathing properly through the stressful or anxiety inducing event.
This is why you will often find that you feel short of breath when you are going through a stressful situation, and this is also why asthmatics often have asthma attacks during highly stressful episodes, or when their emotions are on "high".
This made perfect sense. Not only did yoga help to streamline my body, but it helped me learn to manage my breathing, and condition my body and mind to manage stress and anxiety through breathing with my body, not against it. You see, yoga is much more than a meditational or contortionist exercise. It actually transcends what we think of as exercise.
Yoga is a tool that we can use to manage stress, condition our mind and body to be more in touch with one another, and to also gain a sense of tranquility and well being.
Yoga practice ranges from a more active, moving practice called Ashtanga yoga or power yoga, to a more methodical, slower moving practice called Hatha yoga, which concentrates more on a slower, fluid movement and is geared toward those that may not have exercised in a while or who have back issues.
There is also another type, which I had the pleasure of participating in on my recent trip to northern California, called Bikram yoga, where you practice yoga poses ranging form beginner to advanced in a room heated to almost 100 degrees farenheit.
This type of yoga can be strenuous on the beginner, and is usually only recommended for those who are very fit or very well versed in the practice of yoga. I found the Bikram yoga to be challenging, but after I emerged from the room after the two hours of posing, I felt a sense of empowerment and clarity that continued on for the rest of the evening.
It is said that Bikram yoga may actually help rid the body of toxins through the sweat that is produced during the practice. And believe me, sweat you will. There was not a person in the room that had anything less than soaking wet clothes.
Since I've started regularly practicing yoga about three times a week, I find my stress levels are down, my back hurts me less while I am working at my desk, and my muscles have taken on a longer, leaner look.
I feel that I am more intuned with my breathing, and I use my breath now to get me through stressful situations that usually would leave me breathless and anxious. I have found yoga to be a true blessing to my life, and will be a lifetime devotee of this empowering and enriching practice.
------------------------
Danna Schneider is the founder of <a href="http://www.herbalnewsmagazine.com">http://www.herbalnewsmagazine.com</a> and <a href="http://www.herbal-therapeutics.com">http://www.herbal-therapeutics.com</a> where news on new natural products and alternative health can be found.
Eating 14 Superfoods Is A Good Way To Go Green For Better Health
One of the best points of green living is to slow down and enjoy life. It is possible to do this, even in this fast-paced world we live in. We need to get back to where it was better to prevent disease in the first place. Too many people have the attitude of destroying the body today, and fix it with a pill tomorrow. Everywhere you look, you read about some magic pill that will instantly fix your latest problem. There are certain pills that help, but only if you make some necessary changes in your life. When your body wears out, you can't trade it in for a new one, like your car. You should learn how to take care of it before it is too late. Your body needs proper nutrients to function at its best levels.
When you eat, do you eat out of convenience or taste without determining if what goes into your mouth is good for you? How often do you fill up on mini mart junk food, or greasy fried foods from the local fast food restaurant? Eating sugar and starches, as well as fatty foods, is there any wonder why new diseases are being discovered all of the time? There is an epidemic of obesity, diabetes, hypertension, and many others, probably caused by the foods that are eaten. People are becoming more health conscious, and eating better, because they are tired of feeling poorly. A lot of good food can now be found at your local health food store or farmer's market.
Today, you can find an organic food section in almost all grocery stores. There you will be able to find what science has termed superfoods. That name has been given to 14 foods that have been shown to slow down certain diseases, or even reverse them. By eating these foods, your body will be uplifted to new heights in mental awareness, and perceptions. When you trade in the junk food for these super foods, you will be amazed at how well you will soon feel. By getting the correct nutrition, your body will function the way it is supposed to function. When this happens, the immune system will be able to fight off any disease.
Your daily diet should contain at least some of these super foods. To start with, beans are very good, and berries, especially blueberries. Things that are green, such as broccoli, spinach, and green tea. Whole grains, and oats, along with a variety of nuts, mainly walnuts. Also, you should have yogurt, soy, pumpkins, oranges, and tomatoes, along with salmon and turkey. Eating from this list of foods, you will never have a weight problem again.
Green living gives you a solid eating plan, with all of the right ingredients for better health. Your immune system will be rebuilt, and your body can become disease free. Prepare for a healthy future by changing your eating habits today.
------------------------
For more information about Prostate problems visit this site, <a href="http://menshealthreviewed.com/mens-health-review-prostacet-review/">http://menshealthreviewed.com/mens-health-review-prostacet-review/</a> .Another resource that I am sure you'll like is the blog post, <a href="http://menshealthreviewed.com/mens-health-review-prostacet-review/">http://menshealthreviewed.com/mens-health-review-prostacet-review/</a> .
When you eat, do you eat out of convenience or taste without determining if what goes into your mouth is good for you? How often do you fill up on mini mart junk food, or greasy fried foods from the local fast food restaurant? Eating sugar and starches, as well as fatty foods, is there any wonder why new diseases are being discovered all of the time? There is an epidemic of obesity, diabetes, hypertension, and many others, probably caused by the foods that are eaten. People are becoming more health conscious, and eating better, because they are tired of feeling poorly. A lot of good food can now be found at your local health food store or farmer's market.
Today, you can find an organic food section in almost all grocery stores. There you will be able to find what science has termed superfoods. That name has been given to 14 foods that have been shown to slow down certain diseases, or even reverse them. By eating these foods, your body will be uplifted to new heights in mental awareness, and perceptions. When you trade in the junk food for these super foods, you will be amazed at how well you will soon feel. By getting the correct nutrition, your body will function the way it is supposed to function. When this happens, the immune system will be able to fight off any disease.
Your daily diet should contain at least some of these super foods. To start with, beans are very good, and berries, especially blueberries. Things that are green, such as broccoli, spinach, and green tea. Whole grains, and oats, along with a variety of nuts, mainly walnuts. Also, you should have yogurt, soy, pumpkins, oranges, and tomatoes, along with salmon and turkey. Eating from this list of foods, you will never have a weight problem again.
Green living gives you a solid eating plan, with all of the right ingredients for better health. Your immune system will be rebuilt, and your body can become disease free. Prepare for a healthy future by changing your eating habits today.
------------------------
For more information about Prostate problems visit this site, <a href="http://menshealthreviewed.com/mens-health-review-prostacet-review/">http://menshealthreviewed.com/mens-health-review-prostacet-review/</a> .Another resource that I am sure you'll like is the blog post, <a href="http://menshealthreviewed.com/mens-health-review-prostacet-review/">http://menshealthreviewed.com/mens-health-review-prostacet-review/</a> .
10 Benefits of Physical Activity For Diabetic Clients
For those who have been diagnosed with diabetes, there is a huge opportunity to turn the disease around and return to full health. The development of diabetes is usually related to blood sugars increases caused by poor diet and lack of exercise (type 2) but may also be due to lack of insulin (type 1). The good news is that it is possible to control diabetes with the correct approach to exercise and diet.
Through consistent scheduled exercise, you will improve your blood glucose control which means your blood sugars levels will be less likely to fluctuate between hypo and hyperglycaemia.
As you become fitter and your cardiovascular output improves, you will reduce the risk of heart disease happening to you. Start exercising today and decrease chances of developing heart disease which, as a diabetic, you are at greater risk of.
Get a grip on those blood sugar levels. Exercise can help lower blood sugar levels, therefore prevent symptoms of diabetes occurring. No more of those dreaded blood sugar level dips which can leave you feeling nauseous and reaching for the sugary snacks.
As you exercise, your body actually becomes more sensitive to insulin and therefore prevent symptoms of diabetes happening to you.
Of course, you will burn calories, look and feel great and reduce the risk of obesity and weight gain. Obesity is 100% reversible through healthy diet and exercise so get moving today.
When you exercise your blood pressure will begin to stabilise. Reduced blood pressure which lead to cardiac problems.
Your blood circulation will improve. For diabetics, this is most important because improved blood circulation reduces risk of problems with legs and feet.
Reduced blood sugar levels may reduce the risk of retina blood vessel damage in the eyes leading to blindness, which is a complication that diabetics frequently face.
Your new exercise plan may also help control blood glucose levels reducing risk of damage to kidneys, another complication frequently related to diabetes.
And finally, exercise can help stress management. Nearly every illness is exacerbated by stress and certainly diabetes is no exception. So your body and mind will thank you for any activity which can reduce the stress levels from climbing out of control.
Be sure to seek written medical clearance from a doctor before initiating any exercise programme. Start slow and do not overload the body all at once with intense exercise. Avoid further injury or damage and stop all activity if pain is experienced.
Be creative and think of activities that you enjoy and can do from home if necessary on days that you cant make it to the gym. Consider video games (WII Fitness) which can similate tennis, cricket and can be played from the chair or trying an exercise bike and weights at home. Enjoy your new exercise and keep it fun by changing and challenging the body and mind.
------------------------
For more health, diet and detox information, check out Dublin Vitality Center <a href="http://www.dublinvitalitycenter.com">http://www.dublinvitalitycenter.com</a> where treatments are provided by nurse trained therapists. Dublin Vitality Center provides colonic irrigation, liver detox, food intolerance testing, diathermy, microdermabrasion and laser teeth whitening <a href="http://www.laserteethwhiteningdublin.ie">http://www.laserteethwhiteningdublin.ie</a> by qualified medical professionals in Ireland.
Through consistent scheduled exercise, you will improve your blood glucose control which means your blood sugars levels will be less likely to fluctuate between hypo and hyperglycaemia.
As you become fitter and your cardiovascular output improves, you will reduce the risk of heart disease happening to you. Start exercising today and decrease chances of developing heart disease which, as a diabetic, you are at greater risk of.
Get a grip on those blood sugar levels. Exercise can help lower blood sugar levels, therefore prevent symptoms of diabetes occurring. No more of those dreaded blood sugar level dips which can leave you feeling nauseous and reaching for the sugary snacks.
As you exercise, your body actually becomes more sensitive to insulin and therefore prevent symptoms of diabetes happening to you.
Of course, you will burn calories, look and feel great and reduce the risk of obesity and weight gain. Obesity is 100% reversible through healthy diet and exercise so get moving today.
When you exercise your blood pressure will begin to stabilise. Reduced blood pressure which lead to cardiac problems.
Your blood circulation will improve. For diabetics, this is most important because improved blood circulation reduces risk of problems with legs and feet.
Reduced blood sugar levels may reduce the risk of retina blood vessel damage in the eyes leading to blindness, which is a complication that diabetics frequently face.
Your new exercise plan may also help control blood glucose levels reducing risk of damage to kidneys, another complication frequently related to diabetes.
And finally, exercise can help stress management. Nearly every illness is exacerbated by stress and certainly diabetes is no exception. So your body and mind will thank you for any activity which can reduce the stress levels from climbing out of control.
Be sure to seek written medical clearance from a doctor before initiating any exercise programme. Start slow and do not overload the body all at once with intense exercise. Avoid further injury or damage and stop all activity if pain is experienced.
Be creative and think of activities that you enjoy and can do from home if necessary on days that you cant make it to the gym. Consider video games (WII Fitness) which can similate tennis, cricket and can be played from the chair or trying an exercise bike and weights at home. Enjoy your new exercise and keep it fun by changing and challenging the body and mind.
------------------------
For more health, diet and detox information, check out Dublin Vitality Center <a href="http://www.dublinvitalitycenter.com">http://www.dublinvitalitycenter.com</a> where treatments are provided by nurse trained therapists. Dublin Vitality Center provides colonic irrigation, liver detox, food intolerance testing, diathermy, microdermabrasion and laser teeth whitening <a href="http://www.laserteethwhiteningdublin.ie">http://www.laserteethwhiteningdublin.ie</a> by qualified medical professionals in Ireland.
fitness benefits of cycling
High carbs, low carbs, moderate carbs – depending on who you talk to, you will likely hear one of these recommendations being touted as the optimal approach to maximum fat loss. So what's the truth? The truth of the matter is that there is really no one best way. Each of the above methods has been used by countless people – from bodybuilding and fitness competitors all the way to your every day gym rat – and used successfully at that. In actuality, how many carbs you are eating is not the key determinant of your fat loss progress; calories are. More on that later though. The key to successful fat loss is paying attention to your body, following a plan designed for your body and making the necessary adjustments to your program as your body changes. With that said, a nutritional strategy that includes both carbohydrate and calorie cycling in a structured plan built around your training program could be just what you're looking for. Let's take a closer look at this carbohydrate issue first.
Truth be told, there are benefits to having a fair amount of carbs in your diet and there are benefits to keeping them low. So why not use both strategies? Said in a simpler way, why not cycle your carb intake, and subsequently your caloric intake? By cycling your carb intake you get the best of both worlds. Assuming you keep your protein and fat intakes relatively constant, and only manipulate your carb intake, you are automatically cycling calories as well. The first benefit to doing so is that it keeps your body from adapting to what you are doing. Your body will always try to adapt to what you're doing and the further you move away from your natural set point, the harder your body is going to try to pull you right back. This is just in part related to the regulatory hormone, leptin.
Leptin levels are related to things like insulin, your caloric intake and your current level of body fat. Think of it as one of the big "fat-loss decision makers". The leaner you are the lower your circulating levels of leptin are going to be. On the flip side, under normal conditions, leptin is plentiful. However, while on sub-maintenance calories, and particularly on low-carb diets where circulating insulin levels are low, leptin levels drop and they can drop quickly. Decreased leptin levels cause a cascade of other regulatory changes, namely a decrease in thyroid output and metabolic rate, as well as an increase in catabolic hormone activity and appetite. In an attempt to become more efficient, your body will try to adapt to make your newly lowered caloric intake its new maintenance intake; that is, it will make the necessary changes needed to do the same amount of work on less energy. Unfortunately, this usually means having to continuously lower calories to maintain fat-loss progress, which inevitably makes it very hard to hold onto all your hard-earned muscle. None of this sounds too good does it? There has to be a better way, and there is. Planned and structured days of high calories and high carbohydrates may help with this.
As previously mentioned, there are benefits to both low-carb intakes and to high-carb intakes. When carb intake is drastically reduced you create a temporarily greater caloric deficit. In addition, low-carb intakes result in decreased levels of circulating insulin, increased levels of the fat-burning catecholamines and therefore a much heightened rate of fat oxidation. Quite simply, when insulin levels are low, you create an environment in which fat is more likely to be used for energy. Low muscle glycogen, as a result of decreased carbohydrate intake, obviously results in depleted muscles, but there are benefits to this as well. Low muscle glycogen tends to promote a higher rate of free fatty acid burning. Result? More fat loss.
On the flip side however, most people do not enjoy eating few carbs for very long. While there are clearly benefits to doing so, there are other things that need to be considered. Chronic low-carb intake can actually impair insulin sensitivity and promote insulin resistance. As already noted, low-carb intakes result in overly flat, depleted muscles and gym performance typically suffers. Throw in a day of high carbs and your muscles fill out, you find yourself more vascular, your workouts are great, and you look and feel much better. There is also research to support the fact that these higher-carb/calorie days may stimulate leptin production, which as we already noted is an important player in the fat-loss game. Carbohydrates are also very protein sparing – meaning they prevent protein from being oxidized as fuel – which is an important consideration when muscle retention is a primary focus.
There are psychological factors to consider as well. How you feel on a diet is arguably just as important to your progress as any other variable. There are not too many people that enjoy looking flat and depleted all the time. And lets not forget one of the reasons most people can appreciate – carbohydrates simply taste good.
So to summarize, we want some days where carbohydrate intake and calories are higher and some days where carbohydrate intake and calories are lower. The simplest way to set this is to just cycle your carbohydrates and calories according to your weekly training schedule. For example, assuming four workouts per week, you might have your high days on your two big workouts, medium days on your two easier workouts, and low days on your off days.
PRACTICAL STEPS There is no one best way to cycle carbs or calories. In fact, there are many, many different permutations that can be used successfully. Here is just one example that you could use as a template. Feel free to tweak it to suit your needs if necessary.
First off is caloric intake. Determine all the macronutrient totals (protein, carbs, fat, and calories) for the medium day and then just let the carbohydrate intake change the calories for the high and low days. So, assume the medium day is a standard dieting day. As an aside, but a valuable note to keep in mind, there are many different calorie equations you can use – however be aware that they all have the potential to be off by as much as 20%. So for the sake of simplicity you could just assume maintenance to be approximately 15x total bodyweight and subtract 20-25% to create a healthy caloric deficit. Remember, if you are not progressing based on your caloric intake, simply adjust it up or down until progress resumes. Next up is protein. I am sure we are all in agreement that we need to eat sufficient amounts of protein when trying to lose fat and maintain muscle, so set it anywhere from 1.0-1.5g/lb of bodyweight and split it up evenly throughout the day. You are going to have three carbohydrate intakes – one for high days, one for medium days, and one for low days. Carbohydrate intake for the medium days is going to be set at 1.0g/lb of bodyweight. So now we know our calories, our protein and our carbs. All that remains is to figure out how much fat we're to eat. In this case, fat simply serves as a caloric ballast. Simply make up the rest of your calories from fat. Your protein and fat intake from these days will stay constant throughout all three days. Carb intake for your high days should be set at 2.0g/lb of bodyweight and finally for your low days it is going to be minimal as you're only eating fibrous vegetables; no starch type carbs at all.
Remember the truth of the matter is that there is no one best method for fat loss. Carbohydrate and calorie cycling is just one logical and effective way of approaching it. Many who opt for this kind of approach find it very easy to follow as you get a few days a week where you get to eat some fun carbs, and like I said, who doesn't like eating carbs?
Truth be told, there are benefits to having a fair amount of carbs in your diet and there are benefits to keeping them low. So why not use both strategies? Said in a simpler way, why not cycle your carb intake, and subsequently your caloric intake? By cycling your carb intake you get the best of both worlds. Assuming you keep your protein and fat intakes relatively constant, and only manipulate your carb intake, you are automatically cycling calories as well. The first benefit to doing so is that it keeps your body from adapting to what you are doing. Your body will always try to adapt to what you're doing and the further you move away from your natural set point, the harder your body is going to try to pull you right back. This is just in part related to the regulatory hormone, leptin.
Leptin levels are related to things like insulin, your caloric intake and your current level of body fat. Think of it as one of the big "fat-loss decision makers". The leaner you are the lower your circulating levels of leptin are going to be. On the flip side, under normal conditions, leptin is plentiful. However, while on sub-maintenance calories, and particularly on low-carb diets where circulating insulin levels are low, leptin levels drop and they can drop quickly. Decreased leptin levels cause a cascade of other regulatory changes, namely a decrease in thyroid output and metabolic rate, as well as an increase in catabolic hormone activity and appetite. In an attempt to become more efficient, your body will try to adapt to make your newly lowered caloric intake its new maintenance intake; that is, it will make the necessary changes needed to do the same amount of work on less energy. Unfortunately, this usually means having to continuously lower calories to maintain fat-loss progress, which inevitably makes it very hard to hold onto all your hard-earned muscle. None of this sounds too good does it? There has to be a better way, and there is. Planned and structured days of high calories and high carbohydrates may help with this.
As previously mentioned, there are benefits to both low-carb intakes and to high-carb intakes. When carb intake is drastically reduced you create a temporarily greater caloric deficit. In addition, low-carb intakes result in decreased levels of circulating insulin, increased levels of the fat-burning catecholamines and therefore a much heightened rate of fat oxidation. Quite simply, when insulin levels are low, you create an environment in which fat is more likely to be used for energy. Low muscle glycogen, as a result of decreased carbohydrate intake, obviously results in depleted muscles, but there are benefits to this as well. Low muscle glycogen tends to promote a higher rate of free fatty acid burning. Result? More fat loss.
On the flip side however, most people do not enjoy eating few carbs for very long. While there are clearly benefits to doing so, there are other things that need to be considered. Chronic low-carb intake can actually impair insulin sensitivity and promote insulin resistance. As already noted, low-carb intakes result in overly flat, depleted muscles and gym performance typically suffers. Throw in a day of high carbs and your muscles fill out, you find yourself more vascular, your workouts are great, and you look and feel much better. There is also research to support the fact that these higher-carb/calorie days may stimulate leptin production, which as we already noted is an important player in the fat-loss game. Carbohydrates are also very protein sparing – meaning they prevent protein from being oxidized as fuel – which is an important consideration when muscle retention is a primary focus.
There are psychological factors to consider as well. How you feel on a diet is arguably just as important to your progress as any other variable. There are not too many people that enjoy looking flat and depleted all the time. And lets not forget one of the reasons most people can appreciate – carbohydrates simply taste good.
So to summarize, we want some days where carbohydrate intake and calories are higher and some days where carbohydrate intake and calories are lower. The simplest way to set this is to just cycle your carbohydrates and calories according to your weekly training schedule. For example, assuming four workouts per week, you might have your high days on your two big workouts, medium days on your two easier workouts, and low days on your off days.
PRACTICAL STEPS There is no one best way to cycle carbs or calories. In fact, there are many, many different permutations that can be used successfully. Here is just one example that you could use as a template. Feel free to tweak it to suit your needs if necessary.
First off is caloric intake. Determine all the macronutrient totals (protein, carbs, fat, and calories) for the medium day and then just let the carbohydrate intake change the calories for the high and low days. So, assume the medium day is a standard dieting day. As an aside, but a valuable note to keep in mind, there are many different calorie equations you can use – however be aware that they all have the potential to be off by as much as 20%. So for the sake of simplicity you could just assume maintenance to be approximately 15x total bodyweight and subtract 20-25% to create a healthy caloric deficit. Remember, if you are not progressing based on your caloric intake, simply adjust it up or down until progress resumes. Next up is protein. I am sure we are all in agreement that we need to eat sufficient amounts of protein when trying to lose fat and maintain muscle, so set it anywhere from 1.0-1.5g/lb of bodyweight and split it up evenly throughout the day. You are going to have three carbohydrate intakes – one for high days, one for medium days, and one for low days. Carbohydrate intake for the medium days is going to be set at 1.0g/lb of bodyweight. So now we know our calories, our protein and our carbs. All that remains is to figure out how much fat we're to eat. In this case, fat simply serves as a caloric ballast. Simply make up the rest of your calories from fat. Your protein and fat intake from these days will stay constant throughout all three days. Carb intake for your high days should be set at 2.0g/lb of bodyweight and finally for your low days it is going to be minimal as you're only eating fibrous vegetables; no starch type carbs at all.
Remember the truth of the matter is that there is no one best method for fat loss. Carbohydrate and calorie cycling is just one logical and effective way of approaching it. Many who opt for this kind of approach find it very easy to follow as you get a few days a week where you get to eat some fun carbs, and like I said, who doesn't like eating carbs?
Wednesday 21 August 2013
health benefits of cycling
So what benefits can you get from biking? There are numerous benefits from cycling. First, you will be able to stay healthy. When you are on your bike, all of your body parts move, allowing you to get an overall body workout. In effect, you will be able to lose weight, tone muscles, and strengthen your heart and respiratory functions. Aside from the health benefits, you will also get a lot of things on the side
improves your vascular health
improves your heart
burn calories
tone muscles
improves breathing
You are able to change your workout location, no boring gym with 4 walls
you chose which road to take and how long it will take, and you can change that daily.
Being on a bike, cycling for fitness means you can give a workout to the body and have a cardio workout at the same time.
to your health until next time
improves your vascular health
improves your heart
burn calories
tone muscles
improves breathing
You are able to change your workout location, no boring gym with 4 walls
you chose which road to take and how long it will take, and you can change that daily.
Being on a bike, cycling for fitness means you can give a workout to the body and have a cardio workout at the same time.
to your health until next time
Wednesday 27 February 2013
Strengthening exercises and stretching exercises you can start today
Stretching exercises
These can be started simply by stretching your limbs outwards in specific movement for example up and down and,or left or right. This will loosen the muscles.
The benefits of this are you can make up you own exercise routine to match you ability.
Repetition is key, start with 5 repetitions per ligament.
Once you are doing well with this, you can add resistance bands to make the muscles work harder.
Strengthening exercises
Progressive loading
The training weight for a person to start with is usually established by finding the maximum load that can be lifted 10 times in repetition.
( Usually about 75% of maximum strength ).
with all exercises, it is best to start with only a few repetitions of each exercise for the first to weeks, then progressively increase the number of repetitions over a period of about 4 weeks, until 8 to 10 repetitions can be achieved.
Allow a recovery period between each exercise to avoid fatigue.
Most importantly,if a particular exercise is causing pain in the muscles or joints, then reduce the weight and/or the number of repetitions required.
These can be started simply by stretching your limbs outwards in specific movement for example up and down and,or left or right. This will loosen the muscles.
The benefits of this are you can make up you own exercise routine to match you ability.
Repetition is key, start with 5 repetitions per ligament.
Once you are doing well with this, you can add resistance bands to make the muscles work harder.
Strengthening exercises
Progressive loading
The training weight for a person to start with is usually established by finding the maximum load that can be lifted 10 times in repetition.
( Usually about 75% of maximum strength ).
with all exercises, it is best to start with only a few repetitions of each exercise for the first to weeks, then progressively increase the number of repetitions over a period of about 4 weeks, until 8 to 10 repetitions can be achieved.
Allow a recovery period between each exercise to avoid fatigue.
Most importantly,if a particular exercise is causing pain in the muscles or joints, then reduce the weight and/or the number of repetitions required.
Tuesday 26 February 2013
Discover these tips on nutrition for sport and a healthy living
The sport and healthy life diet must have two basic components;
Enough fuel to meet training and sport demands
Essential nutrients for a good healthy life
Nutrients
Carbohydrate - for energy
Fat - for energy
Protein - for growth and repair of tissue
Vitamins - for growth and repair of tissue
Minerals - for regulation of body processes
Dietary Fibre - for regulation of body processes
Water - for regulation of body processes
Carbohydrates
There are two main types of carbohydrates
complex:
Breads, rice, cereals, pasta, biscuits, potatoes, peas, sweetcorn,parsnip,carrots,dried beans and lentils,fruit, milk and yogurt.
Simple:
Sugar, honey, jams, marmalade's, confectionery, cakes, soft drinks and cordials, sweet biscuits and flavoured mineral water.
Complex carbohydrates also contain vitamins, minerals and dietary fibre and are therefore better for you.
Simple carbohydrates are high sugar content and high in fat content.
Fat
A small amount of dietary fat is necessary for good health.
It is recommended that the amount of fat in the diet be kept to 25% to 30% of total kilojoules consumed.
Sources of dietary fat; cream, sour cream, butter, margarine's, full cream milk, cheese, ice-cream, yogurt, nuts, chocolate and snack foods.
Protein
Protein is essential for building and maintaining the body's tissues, such as muscles, skin, hair and blood. Protein also helps in the formation of antibodies.
The basic units of protein are called amino acids , 9 of these cannot be produced by the body and so must be consumed in the diet.The recommended daily amount of body weight.Sources of protein are; lean meat, eggs, dairy produce, fish and poultry, vegetables, nuts, bread,rice, etc.
Vitamins and Minerals
Vitamins C, B, folate, pantothenic acid and biotin are easily passed by the body and so need to be included in the daily diet. Vitamins A, D, E and K are stored in the fatty tissues of the body and therefore can accumulate over time if an excess is consumed.
Minerals are required for nerve transmission and muscle contraction.
The two most important minerals are iron and calcium.
Sources of iron are; lean red meat, liver and green leafy vegetables.
Sources of calcium are; low fat dairy foods.
(To increase calcium retention, minimise caffeine and salt intake.)
Vitamin and Mineral tablets should only be used if your diet does not contain enough.
Dietary Fibre
Dietary fibre consists of plant material such as cellulose, hemicellulose, pectin, polysaccharides, gums, mucilage and lignin.
These are found in wholegrain cereals,fruit,vegetables, nuts and legumes.
dietary fibre slows down the release of sugars from food and gives a move sustained release of energy.
Water
Water is essential for the body to function properly.
Water is passed regularly by the body and through the lungs and skin, so it needs to be replaced.
Thirst is not a good indicator to replace water lost through exercise.
It is recommended that you drink 2litres of water a day.
Enough fuel to meet training and sport demands
Essential nutrients for a good healthy life
Nutrients
Carbohydrate - for energy
Fat - for energy
Protein - for growth and repair of tissue
Vitamins - for growth and repair of tissue
Minerals - for regulation of body processes
Dietary Fibre - for regulation of body processes
Water - for regulation of body processes
Carbohydrates
There are two main types of carbohydrates
complex:
Breads, rice, cereals, pasta, biscuits, potatoes, peas, sweetcorn,parsnip,carrots,dried beans and lentils,fruit, milk and yogurt.
Simple:
Sugar, honey, jams, marmalade's, confectionery, cakes, soft drinks and cordials, sweet biscuits and flavoured mineral water.
Complex carbohydrates also contain vitamins, minerals and dietary fibre and are therefore better for you.
Simple carbohydrates are high sugar content and high in fat content.
Fat
A small amount of dietary fat is necessary for good health.
It is recommended that the amount of fat in the diet be kept to 25% to 30% of total kilojoules consumed.
Sources of dietary fat; cream, sour cream, butter, margarine's, full cream milk, cheese, ice-cream, yogurt, nuts, chocolate and snack foods.
Protein
Protein is essential for building and maintaining the body's tissues, such as muscles, skin, hair and blood. Protein also helps in the formation of antibodies.
The basic units of protein are called amino acids , 9 of these cannot be produced by the body and so must be consumed in the diet.The recommended daily amount of body weight.Sources of protein are; lean meat, eggs, dairy produce, fish and poultry, vegetables, nuts, bread,rice, etc.
Vitamins and Minerals
Vitamins C, B, folate, pantothenic acid and biotin are easily passed by the body and so need to be included in the daily diet. Vitamins A, D, E and K are stored in the fatty tissues of the body and therefore can accumulate over time if an excess is consumed.
Minerals are required for nerve transmission and muscle contraction.
The two most important minerals are iron and calcium.
Sources of iron are; lean red meat, liver and green leafy vegetables.
Sources of calcium are; low fat dairy foods.
(To increase calcium retention, minimise caffeine and salt intake.)
Vitamin and Mineral tablets should only be used if your diet does not contain enough.
Dietary Fibre
Dietary fibre consists of plant material such as cellulose, hemicellulose, pectin, polysaccharides, gums, mucilage and lignin.
These are found in wholegrain cereals,fruit,vegetables, nuts and legumes.
dietary fibre slows down the release of sugars from food and gives a move sustained release of energy.
Water
Water is essential for the body to function properly.
Water is passed regularly by the body and through the lungs and skin, so it needs to be replaced.
Thirst is not a good indicator to replace water lost through exercise.
It is recommended that you drink 2litres of water a day.
Monday 25 February 2013
How to permantly quit smoking and the health benefits
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You will even feel healthy, with more energy, and more money in your pocket.
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You will even feel healthy, with more energy, and more money in your pocket.
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No matter whether you smoke 5 cigarettes or 50 a day I guarantee this revolutionary new method
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check it out here http://tinyurl.com/cy2rvf3
Anyone can permantly quit smoking using this system
Try it risk free for 60 days and become smoke free
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Sunday 24 February 2013
Weight loss and a six pack together??
Finally the truth about weight loss and great Abs
Discover these secret foods that kill your abdominal fat
Take the confusion out of healthy eating
Nutrition tips and fitness motivation
Find out more, Watch the free video here
http://tinyurl.com/blpj6ds
nutrition tips, fitness motivation and unconventional workout ideas that work for everyone
Try it risk free, join us and watch the free video here
http://tinyurl.com/blpj6ds
To your future fitness success, that starts NOW
Discover these secret foods that kill your abdominal fat
Take the confusion out of healthy eating
Nutrition tips and fitness motivation
Find out more, Watch the free video here
http://tinyurl.com/blpj6ds
nutrition tips, fitness motivation and unconventional workout ideas that work for everyone
Try it risk free, join us and watch the free video here
http://tinyurl.com/blpj6ds
To your future fitness success, that starts NOW
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