By Mary Anne Dunkin
Do you seem to catch cold after cold, while your friends sail through winter unscathed? Maybe you need to think about strengthening your immune system.
You may pay more attention to the health of your immune system during the winter, when colds and flu surround you. But the truth is, your immune system has to work hard all through the year, whether it’s offering protection from a flu virus or an infection that could happen any time.
“We are endowed with a great immune system that has been designed evolutionarily to keep us healthy,” says Bruce Polsky, MD, interim chairman department of medicine and chief division of infectious disease at St. Luke’s-Roosevelt Hospital Center in New York City.
Building Healthy Immunity
There’s no single pill or supplement you can take to boost your immune system. Instead, adopting these healthy living habits can help improve your immunity for a lifetime.
Go for a walk: Sitting around not only can leave you feeling sluggish, it also can make your immune system sluggish. Exercise, on the other hand, helps boost immunity.
“We know exercise is good for immune function,” says Polsky. The good news, he says, is that you don’t need elaborate exercise programs and personal trainers. “Even fast walking – getting your heart rate up for 20 minutes three times a week -- is associated with increased immune function,” Polsky tells WebMD.
Researchers aren’t sure exactly how exercise helps strengthen the immune system. Studies show that people who exercise have better-functioning white blood cells (the ones that help fight off infection) than people who don’t exercise.
Also, exercise is associated with the release of endorphins. “These are natural hormones that affect the brain in positive ways,” Polsky says. They ease pain and promote a sense of relaxation and well-being – all of which can help you de-stress and sleep better, which in turn improve immunity.
Eat a healthy diet: Proper nutrition is essential for your immune system to work well. A diet high in empty calories not only leads to weight gain, but it can leave you more prone to infections. Plus, being overweight is associated with a number of health problems that can also drag your immune system down.
“When the immune system is down, you want to avoid things like alcohol and sugar, especially because microbes love sugar,” says Stephen Sinatra, MD, a certified nutrition specialist and assistant clinical professor of medicine at the University of Connecticut School of Medicine.
A diet rich in antioxidant vitamins, on the other hand, can boost resistance to infection. Think about eating in color: dark green, red, yellow, and orange fruits and veggies are packed with antioxidants. Try berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots.
Other immune-boosting foods include fresh garlic, which may have antiviral and antibiotic properties, and old-fashioned chicken soup. Studies show that, if you do come down with a cold or the flu, a bowl of steaming chicken soup can ease inflammation and help you get well faster.
And mushrooms such as reichi, maitake, and shiitake may have a strong influence on immune function as well as enhance the production of chemicals that help your body respond to infection.
Get enough sleep: Regular bouts with insomnia may not only leave you feeling fatigued during the day, but also leave you vulnerable to illnesses, including colds, flu, and other infections. Long term, poor sleep also has been shown to increase the risk of other health problems, including obesity and diabetes.
The body uses sleep as a means of healing itself, says Scott Berliner, president and supervising pharmacist at Life Science Pharmacy in New York. When we don’t get enough sleep – or reach the deeper stages of sleep – healing is impaired.
It’s hard to measure exactly sleep’s protective effect on the immune system, and researchers don’t know precisely how sleep improves immunity. Like antioxidants, sleep may help reduce oxidative stress, which then stops cells from being weakened and harmed. But “clearly, sleep – at least seven hours a night – is associated with increased resistance to infectious diseases,” says Polsky.
Practice stress management: When your body is under constant stress, you’re more vulnerable to everything from the common cold to major diseases.
“Stress from time to time is not necessarily a bad thing. But to not have relief from the stress -- to be under constant stress -- is deleterious to health,” says Polsky. That’s because a steady cascade of stress hormones, such as cortisol and adrenaline, weaken the immune system.
Chronic stress is linked to heart disease and hypertension, and it can also have an effect on white blood cell function, Polsky says.
“When I speak to people about lifestyle changes, I look at what they can do to manage their stress, whether it be meditating – maybe exercise is their form of meditation – whether it be spirituality of a religious nature. It really doesn’t matter,” says Berliner.
Don’t abuse alcohol or use recreational drugs: Drinking a moderate amount of alcohol appears to have some health benefits, such as lowering your risk of heart disease. What’s “moderate?” No more than two drinks a day for a man, or one drink for a woman. But drinking too much alcohol can inhibit the function of white blood cells and lower your resistance to infection, says Polsky. Using recreational drugs, including marijuana, has the same effect on white blood cells, weakening your immune system.
Strengthen relationships: Research shows that people with close friendships and strong support systems tend to be healthier than those who lack such supports.
A good sexual relationship may provide even more immune system benefits. A study of college students found those who had sex once or twice a week had higher levels of an immune system protein called immunoglobulin A (IgA) than those who had less sex. Sex may also help immunity by reducing stress and improving sleep.
“I tell people to get good love in their lives -- good support, good friendships, however they need to get that love,” says Berliner. Good relationships, along with a healthy diet, regular exercise, and adequate sleep, are part of a holistic approach to boosting the immune system and protecting yourself from disease. “And to treat any problem holistically, there is no one-pill approach,” Berliner says.
source
Tuesday, August 11, 2009
4 Healthy Habits That Cut Disease Risk
By Kelli Miller Stacy
WebMD Health News
Don't smoke. Get off the sofa and take a walk. Stay away from the junk food. Watch your waistline.
You may have heard the advice before. But did you know that if you follow all four of these healthy habits together, you could decrease your chances of developing some of the most common and deadly chronic diseases by nearly 80%?
Researchers reporting in this month's Archives of Internal Medicine analyzed the health, lifestyles, and diet of 23,513 German adults 35 to 65 years old, starting in the mid-1990s. The study showed that those who had more healthy habits were much less likely to get diseases such as cancer, diabetes, and heart disease.
The analysis included a detailed look at each person's body weight and height, disease background, food frequency, and how well they followed these four healthy lifestyle habits over the eight-year study period:
• Never smoked
• Exercised at least 3.5 hours per week
• Maintained a body mass index (BMI) under 30
• Followed a diet high in fruits, vegetables, and whole-grain breads, and limited in meats
Most of the people in the study had at least one healthy habit; only 9% said they followed all four.
After adjusting for risk factors that might influence the development of disease, the researchers learned that those who followed all four healthy habits had a 78% lower risk of developing a chronic condition such as diabetes, cardiovascular disease, or cancer compared to those who reported none of the healthy habits.
Specifically, in the study, all four of the healthy habits combined were linked to a:
• 93% lower risk of type 2 diabetes
• 81% lower risk of heart attack
• 50% lower risk of stroke
• 36% lower risk of cancer
Researchers say it's important to adopt and teach healthy habits early in life. Their findings "reinforce current public health recommendations to avoid smoking, to maintain a healthy weight, to engage in physical activity appropriately and to eat adequate amounts of fruits and vegetables and foods containing whole grains and to partake of red meat prudently," study author Earl S. Ford, MD, MPH, of the CDC, and colleagues write.
The following habits may help you lower your risk of developing chronic diseases. They are listed in order of largest to smallest impact on disease risk, as determined by the recent study.
1. Maintain a healthy weight. Your body mass index should be lower than 30.
2. Never smoke. (But if you already do, you should quit.)
3. Get at least 3.5 hours of exercise every week.
4. Follow a healthy diet. Ask your doctor for recommendations.
source
WebMD Health News
Don't smoke. Get off the sofa and take a walk. Stay away from the junk food. Watch your waistline.
You may have heard the advice before. But did you know that if you follow all four of these healthy habits together, you could decrease your chances of developing some of the most common and deadly chronic diseases by nearly 80%?
Researchers reporting in this month's Archives of Internal Medicine analyzed the health, lifestyles, and diet of 23,513 German adults 35 to 65 years old, starting in the mid-1990s. The study showed that those who had more healthy habits were much less likely to get diseases such as cancer, diabetes, and heart disease.
The analysis included a detailed look at each person's body weight and height, disease background, food frequency, and how well they followed these four healthy lifestyle habits over the eight-year study period:
• Never smoked
• Exercised at least 3.5 hours per week
• Maintained a body mass index (BMI) under 30
• Followed a diet high in fruits, vegetables, and whole-grain breads, and limited in meats
Most of the people in the study had at least one healthy habit; only 9% said they followed all four.
After adjusting for risk factors that might influence the development of disease, the researchers learned that those who followed all four healthy habits had a 78% lower risk of developing a chronic condition such as diabetes, cardiovascular disease, or cancer compared to those who reported none of the healthy habits.
Specifically, in the study, all four of the healthy habits combined were linked to a:
• 93% lower risk of type 2 diabetes
• 81% lower risk of heart attack
• 50% lower risk of stroke
• 36% lower risk of cancer
Researchers say it's important to adopt and teach healthy habits early in life. Their findings "reinforce current public health recommendations to avoid smoking, to maintain a healthy weight, to engage in physical activity appropriately and to eat adequate amounts of fruits and vegetables and foods containing whole grains and to partake of red meat prudently," study author Earl S. Ford, MD, MPH, of the CDC, and colleagues write.
The following habits may help you lower your risk of developing chronic diseases. They are listed in order of largest to smallest impact on disease risk, as determined by the recent study.
1. Maintain a healthy weight. Your body mass index should be lower than 30.
2. Never smoke. (But if you already do, you should quit.)
3. Get at least 3.5 hours of exercise every week.
4. Follow a healthy diet. Ask your doctor for recommendations.
source
Migraine Headaches - Symptoms
Migraine headache symptoms vary and may occur with or without a warning sign called an aura. People who get an aura, which usually begins within 30 minutes before the headache starts, may see spots, wavy lines, or flashing lights. Some people have numbness or a "pins-and-needles" sensation in their hands, arms, or face during the aura. However, most people do not have an aura before they get a migraine headache.
Common symptoms of migraine include:
Throbbing or pulsating headache on one side of your head.
Moderate to severe headache intensity.
Your headache getting worse with routine physical activity.
Nausea, vomiting, or both.
Sensitivity to light and noise, and sometimes smells.
There are several types of migraine headaches, each with unique features. For example, some women get migraines before, during, or shortly after their menstrual period.
It can be difficult to distinguish migraines from other types of headaches. Sinus or tension headaches have symptoms similar to those of migraines. Unlike other headaches, however, migraines usually occur on one side of your head, although the side that is affected can shift with each new attack. Migraines are also often accompanied by sensitivity to light and noise.
Migraines may occur along with many other conditions such as asthma or depression.3 More serious conditions, such as tumors or infections, can also cause migraine-like symptoms. Headaches that are caused by more serious health problems are rare.
source
Common symptoms of migraine include:
Throbbing or pulsating headache on one side of your head.
Moderate to severe headache intensity.
Your headache getting worse with routine physical activity.
Nausea, vomiting, or both.
Sensitivity to light and noise, and sometimes smells.
There are several types of migraine headaches, each with unique features. For example, some women get migraines before, during, or shortly after their menstrual period.
It can be difficult to distinguish migraines from other types of headaches. Sinus or tension headaches have symptoms similar to those of migraines. Unlike other headaches, however, migraines usually occur on one side of your head, although the side that is affected can shift with each new attack. Migraines are also often accompanied by sensitivity to light and noise.
Migraines may occur along with many other conditions such as asthma or depression.3 More serious conditions, such as tumors or infections, can also cause migraine-like symptoms. Headaches that are caused by more serious health problems are rare.
source
Migraine Headaches - Prevention
You may be able to reduce frequent migraines by avoiding triggers, such as certain foods, stress, and changes in your daily routine, although it is not clear how or why these events lead to migraines. Some common triggers of migraines include:
Consuming certain substances such as chocolate, monosodium glutamate (MSG), red wine, and caffeine.
Getting too much or not enough sleep.
Fasting or skipping meals.
Changes in the weather or barometric pressure.
Stress or intense emotions.
Strong odors or cigarette smoke.
Bright lights or reflected sunlight.
Migraines: Identifying and avoiding triggers
The best way to manage migraine headaches is to avoid them. By identifying and avoiding migraine triggers, you can help reduce the frequency and severity of attacks. While some triggers may be out of your control, others are easily avoidable. The following points can help you prevent a migraine:
Identify your migraine triggers in a headache diary.
Get regular sleep and activity.
Eat regularly, and do not eat foods that are likely to trigger a migraine.
Manage stress.
Avoid smoking and secondhand smoke.
Migraine Headaches - Home Treatment
There are many steps you can take at home to reduce the frequency of migraine attacks and treat the symptoms, such as reducing stress, taking prescription drugs, and identifying and avoiding migraine triggers.
• Find healthy ways to deal with stress. Migraine headaches seem to be more common during stressful times or right after you have "let down" after a stressful time.
• Practice relaxation techniques to reduce muscle tension and stress.
• Take preventive drugs as prescribed by your doctor.
• To help identify triggers of your headaches and determine if your headaches are becoming more severe or more frequent, keep a headache diary
• Seek help if you think that your migraines may be linked to depression or anxiety. Proper treatment of these conditions may reduce the frequency of your migraines.
• Often children's headaches are related to stress about school, such as tests, athletic or social events, or peer pressure. They may also be related to lack of sleep. If your child has headaches, follow the treatment your doctor recommends. If your child has trouble managing his or her headaches with home treatment and your doctor's advice, keep a diary of the headaches and talk with your doctor.
source
Consuming certain substances such as chocolate, monosodium glutamate (MSG), red wine, and caffeine.
Getting too much or not enough sleep.
Fasting or skipping meals.
Changes in the weather or barometric pressure.
Stress or intense emotions.
Strong odors or cigarette smoke.
Bright lights or reflected sunlight.
Migraines: Identifying and avoiding triggers
The best way to manage migraine headaches is to avoid them. By identifying and avoiding migraine triggers, you can help reduce the frequency and severity of attacks. While some triggers may be out of your control, others are easily avoidable. The following points can help you prevent a migraine:
Identify your migraine triggers in a headache diary.
Get regular sleep and activity.
Eat regularly, and do not eat foods that are likely to trigger a migraine.
Manage stress.
Avoid smoking and secondhand smoke.
Migraine Headaches - Home Treatment
There are many steps you can take at home to reduce the frequency of migraine attacks and treat the symptoms, such as reducing stress, taking prescription drugs, and identifying and avoiding migraine triggers.
• Find healthy ways to deal with stress. Migraine headaches seem to be more common during stressful times or right after you have "let down" after a stressful time.
• Practice relaxation techniques to reduce muscle tension and stress.
• Take preventive drugs as prescribed by your doctor.
• To help identify triggers of your headaches and determine if your headaches are becoming more severe or more frequent, keep a headache diary
• Seek help if you think that your migraines may be linked to depression or anxiety. Proper treatment of these conditions may reduce the frequency of your migraines.
• Often children's headaches are related to stress about school, such as tests, athletic or social events, or peer pressure. They may also be related to lack of sleep. If your child has headaches, follow the treatment your doctor recommends. If your child has trouble managing his or her headaches with home treatment and your doctor's advice, keep a diary of the headaches and talk with your doctor.
source
Monday, August 10, 2009
Migraine Headache Cure
You feel like your head is about to split and you wonder if there's a cure for migraine headache.
While there may be medicines to help ease the pain throbbing in your temple, there are natural methods and techniques you can use to find relief.
One solution is to press that fleshy part between your thumb and your forefinger. If you were to extend your pointing finger and your thumb such that they form a letter "V", the web or bottom part of the "V" is what you should try massaging.
With your other hand, press and hold for a count of 5, then release. Feel free to repeat this 3 times, then switch hands and apply finger pressure to the other hand (space between the thumb and forefinger).
Please take note, though, that this is not a guaranteed cure for migraine headaches. Although this form of acupressure or pain reliever has worked for me in the past, the results and degree of relief may vary from person to person. Also, it would be better if you consult your healthcare provider, especially if you don't know what's causing your headache and would like to find an immediate remedy.
source
While there may be medicines to help ease the pain throbbing in your temple, there are natural methods and techniques you can use to find relief.
One solution is to press that fleshy part between your thumb and your forefinger. If you were to extend your pointing finger and your thumb such that they form a letter "V", the web or bottom part of the "V" is what you should try massaging.
With your other hand, press and hold for a count of 5, then release. Feel free to repeat this 3 times, then switch hands and apply finger pressure to the other hand (space between the thumb and forefinger).
Please take note, though, that this is not a guaranteed cure for migraine headaches. Although this form of acupressure or pain reliever has worked for me in the past, the results and degree of relief may vary from person to person. Also, it would be better if you consult your healthcare provider, especially if you don't know what's causing your headache and would like to find an immediate remedy.
source
Home Remedy For Migraine
Migraine is the name given to severe headaches, normally lasting from 4 to 72 hours. It is mainly felt s pulsing or throbbing in one area of the head. During migraine, there is contraction or dilation of the blood vessels. Some of the factors that can trigger a migraine attack anxiety, stress, lack of food or sleep, exposure to light and hormonal changes (in women). In women, menstruation can also result in migraine. The symptoms of migraine are pain on one side of the head, a short period of depression, irritability and loss of appetite, pounding pain, nausea and vomiting as well as numbness or weakness in an arm or leg or on one side of the face. This severe headache can, however, be cured, naturally using home remedies. Read onto know some of the natural ways of treating migraine.
* Migraine can be treated effectively with the help of fresh grape juice. Grind grapes to extract the juice. Consume the juice in the concentrated form, without adding water.
* Increase the intake of niacin (vitamin B3), as it has been found to be helpful in alleviating migraine pain. Some of the foods rich in niacin are yeast, whole wheat, green leafy vegetables, tomatoes, nuts, sunflower seeds, liver and fish.
* Cabbage leaves are helpful in relieving the pain of a migraine headache. Squash cabbage leaves and place them in a cloth. Place the cloth on your forehead for sometime. Once the cabbage leaves become dry, remove the cloth and make a fresh one.
* Lemon peel is helpful in solving migraine headache. Grind lemon peel to form a paste and apply it on the forehead. Let it dry and then rinse off with cool water.
* A mixture of carrot juice, either with spinach, beet or cucumber juice, works effectively in curing migraine. Combine 300 ml of carrot juice with 200 ml of any other juice and drink it.
* You can also mix 100 ml each of beet and cucumber juices, with 300 ml of carrot juice and drink it on a regular basis.
* Massaging the forehead with primrose oil is beneficial in curing migraine. It works as an excellent anti-inflammatory agent, preventing any kind of constriction in the blood vessels.
* Include garlic in your diet. Either chew a piece of garlic in the raw form or mix it with other food items.
* Another effective method would be to have chamomile tea. This is effective in reducing the occurrence of migraine.
* Taking lukewarm water enema is effective. It cleanses the bowels, thereby removing the toxins from the body and helping prevent migraine.
* Take some sandalwood powder and add a few drops of water to it, so as to form a paste. Apply this paste on the forehead and let it dry. Once dry, rub it off by hand and wash it.
* It is advisable to avoid direct sunlight; smoking and drinking alcohol, as all these can aggravate migraine.
source
* Migraine can be treated effectively with the help of fresh grape juice. Grind grapes to extract the juice. Consume the juice in the concentrated form, without adding water.
* Increase the intake of niacin (vitamin B3), as it has been found to be helpful in alleviating migraine pain. Some of the foods rich in niacin are yeast, whole wheat, green leafy vegetables, tomatoes, nuts, sunflower seeds, liver and fish.
* Cabbage leaves are helpful in relieving the pain of a migraine headache. Squash cabbage leaves and place them in a cloth. Place the cloth on your forehead for sometime. Once the cabbage leaves become dry, remove the cloth and make a fresh one.
* Lemon peel is helpful in solving migraine headache. Grind lemon peel to form a paste and apply it on the forehead. Let it dry and then rinse off with cool water.
* A mixture of carrot juice, either with spinach, beet or cucumber juice, works effectively in curing migraine. Combine 300 ml of carrot juice with 200 ml of any other juice and drink it.
* You can also mix 100 ml each of beet and cucumber juices, with 300 ml of carrot juice and drink it on a regular basis.
* Massaging the forehead with primrose oil is beneficial in curing migraine. It works as an excellent anti-inflammatory agent, preventing any kind of constriction in the blood vessels.
* Include garlic in your diet. Either chew a piece of garlic in the raw form or mix it with other food items.
* Another effective method would be to have chamomile tea. This is effective in reducing the occurrence of migraine.
* Taking lukewarm water enema is effective. It cleanses the bowels, thereby removing the toxins from the body and helping prevent migraine.
* Take some sandalwood powder and add a few drops of water to it, so as to form a paste. Apply this paste on the forehead and let it dry. Once dry, rub it off by hand and wash it.
* It is advisable to avoid direct sunlight; smoking and drinking alcohol, as all these can aggravate migraine.
source
Thursday, July 30, 2009
7 ways to stay fit
Fitness can be a real good fun if you include interesting and variety of exercises in your exercise plan. Believe me, there are thousand of activities to workout. So be good in your selection of few from those thousands, simply for the reason that you are more likely to stick with a workout that you really enjoy! However just for your convenience i am jotting down 7 point for exercises that do interest the majority of people and help them stay fit! Some are necessary, and for some you can find substitutes/alternatives. So here are 7 ways to stay fit:
1. Get a Fitness Instructor : Why? Well, if you have set some fitness objectives or if you need some help staying focused on your goals then fitness instructor is the best choice. They are qualified instructors, they know their job, they know how to assess your current fitness level, and they know what exercises and programmes are suited best to your fitness needs. They can also motivate you to stay focussed and tailor a suitable programme for you. Alternatively, your wife/husband, friends who really have a good effect on you can take place of fitness instructor to some extent. But professional is the best.
2. Join A Gymnasium/Fitness Center: There is no other venue like a gym or a fitness centre if you would like to have lot of variety in your fitness plan. There are lot of machines, weights, exercises plus professional coaches/instructors to help you use those machines. Of course, things depends on size of the gym. You may get wide range of exercising activities such as aerobics, dance, body toning, power workouts, sauna, jacuzzi, steam room and massage. Getting relaxed and being revitalized is equally important.
3. Water Exercise : Water is such a good platform for all around fitness. If you have ever noticed, swimmers have such a streamlined body and they are great examples of how good it is to exercise in water. Water offers resistance. So exercising in water build strength and endurance while aiding stamina and suppleness. For much concerned people who have problems with their joints, well water’s buoyancy also reduces the impact on your joints. For this particular reason, water exercise are best suited for over-weight people and people with back n joint problems. Swimming is the most common exercise and it’s the best. But there are two other exercises in water and believe me they are so much fun. It’s the conventional aerobic dance classes and water polo like sports. Fun while exercising, well nothing like that.
4. Get Some Exercise Video : Nothing much to explain here. It’s just that you get some exercise videos that are actually very easily available. There are many styles of exercise videos but get the one which you think is better than the rest. The only word of caution, do not get an old video. Only the up-to-date videos. Old videos of 90’s etc. have been proved dangerous and she not be done. So just select a video that you think complements your fitness objectives that you had set.
5. Walking Club: You must have heard about lot of laughing clubs. It’s time you started a walking club. Try involving your family, friends, neighbors in a walking club. Go for usual walks. Or everyday let one of the member o some research and take the rest of you to some museum or some historical place or adventurous place and let it be a guided tour kind of thing. Take different routes or you can even include hilly or rough terrains. All the time interacting with your walking club members, you will find that it’s a good social way to make friends, and get that fitness level rising and still having lot of fun.
6. Outdoor Sports: This is really too much fun which can be done occasionally. Take an outdoor sport like skiing, sailing, rock climbing, windsurfing, horse riding, canoeing, rowing, boating and there so many endless sports one can go for. They are so much fun, so much refreshing and helps you keep your fitness to the best level. Depending on your skill level, get some outdoor sports every now and then.
7. Dancing all the way: Social parties, dancing parties, well here is your chance for all around fitness. Never hesitate to dance in such social settings. If you do not know how to dance, then join some classes. There are various forms of dances right from ballroom dancing to jazz and tap dancing. It’s real fun. Learn to dance with partner or no partner. There is dance for singles, couples and groups. So dance your way onto building fitness.
Don’t think exercise is such a boring thing. It’s fun. Just chose the exercise that really interests you and get a Healthy Body and a Healthy Mind. Take care and stay fit.
source
Staying fit is important for health is wealth!
1. Get a Fitness Instructor : Why? Well, if you have set some fitness objectives or if you need some help staying focused on your goals then fitness instructor is the best choice. They are qualified instructors, they know their job, they know how to assess your current fitness level, and they know what exercises and programmes are suited best to your fitness needs. They can also motivate you to stay focussed and tailor a suitable programme for you. Alternatively, your wife/husband, friends who really have a good effect on you can take place of fitness instructor to some extent. But professional is the best.
2. Join A Gymnasium/Fitness Center: There is no other venue like a gym or a fitness centre if you would like to have lot of variety in your fitness plan. There are lot of machines, weights, exercises plus professional coaches/instructors to help you use those machines. Of course, things depends on size of the gym. You may get wide range of exercising activities such as aerobics, dance, body toning, power workouts, sauna, jacuzzi, steam room and massage. Getting relaxed and being revitalized is equally important.
3. Water Exercise : Water is such a good platform for all around fitness. If you have ever noticed, swimmers have such a streamlined body and they are great examples of how good it is to exercise in water. Water offers resistance. So exercising in water build strength and endurance while aiding stamina and suppleness. For much concerned people who have problems with their joints, well water’s buoyancy also reduces the impact on your joints. For this particular reason, water exercise are best suited for over-weight people and people with back n joint problems. Swimming is the most common exercise and it’s the best. But there are two other exercises in water and believe me they are so much fun. It’s the conventional aerobic dance classes and water polo like sports. Fun while exercising, well nothing like that.
4. Get Some Exercise Video : Nothing much to explain here. It’s just that you get some exercise videos that are actually very easily available. There are many styles of exercise videos but get the one which you think is better than the rest. The only word of caution, do not get an old video. Only the up-to-date videos. Old videos of 90’s etc. have been proved dangerous and she not be done. So just select a video that you think complements your fitness objectives that you had set.
5. Walking Club: You must have heard about lot of laughing clubs. It’s time you started a walking club. Try involving your family, friends, neighbors in a walking club. Go for usual walks. Or everyday let one of the member o some research and take the rest of you to some museum or some historical place or adventurous place and let it be a guided tour kind of thing. Take different routes or you can even include hilly or rough terrains. All the time interacting with your walking club members, you will find that it’s a good social way to make friends, and get that fitness level rising and still having lot of fun.
6. Outdoor Sports: This is really too much fun which can be done occasionally. Take an outdoor sport like skiing, sailing, rock climbing, windsurfing, horse riding, canoeing, rowing, boating and there so many endless sports one can go for. They are so much fun, so much refreshing and helps you keep your fitness to the best level. Depending on your skill level, get some outdoor sports every now and then.
7. Dancing all the way: Social parties, dancing parties, well here is your chance for all around fitness. Never hesitate to dance in such social settings. If you do not know how to dance, then join some classes. There are various forms of dances right from ballroom dancing to jazz and tap dancing. It’s real fun. Learn to dance with partner or no partner. There is dance for singles, couples and groups. So dance your way onto building fitness.
Don’t think exercise is such a boring thing. It’s fun. Just chose the exercise that really interests you and get a Healthy Body and a Healthy Mind. Take care and stay fit.
source
Staying fit is important for health is wealth!
Wednesday, July 29, 2009
10 Tips to Healthy Eating
Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice while still enjoying the foods you eat.
Eat a variety of nutrient-rich foods.
You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
Enjoy plenty of whole grains, fruits and vegetables.
Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
Maintain a healthy weight.
The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
Eat moderate portions.
If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
Eat regular meals.
Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
Reduce, don't eliminate certain foods.
Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
Balance your food choices over time.
Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
Know your diet pitfalls.
To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
Make changes gradually.
Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
Remember, foods are not good or bad.
Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
source
We are what we eat. We must always watch out what we're eating so that we will not get sick. They say delicious foods are the source of many illnesses!
Eat a variety of nutrient-rich foods.
You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
Enjoy plenty of whole grains, fruits and vegetables.
Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
Maintain a healthy weight.
The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
Eat moderate portions.
If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
Eat regular meals.
Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
Reduce, don't eliminate certain foods.
Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
Balance your food choices over time.
Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
Know your diet pitfalls.
To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
Make changes gradually.
Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
Remember, foods are not good or bad.
Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
source
We are what we eat. We must always watch out what we're eating so that we will not get sick. They say delicious foods are the source of many illnesses!
6 Tips For Staying Fit & Healthy During The Holidays
By Michele Silence, MA
You can stay fit and trim during the holidays…as long as you have a plan. These tips will help you design an individualized plan to stay healthy during this yuletide season.
1. Add exercise to your weekly calendar
If you don’t already exercise this can be a great time to start. Even if you just take a brisk walk, exercise helps you burn calories and relieves stress. If you already exercise, write out an alternate plan in case you miss your regular workouts. A good strategy is to put your plan on a calendar in easy view. Each day you workout, check-off the date. At the end of the month, you’ll be proud of all those checkmarks. Moreover, if you begin skipping workouts you’ll notice and get back on track.
2. Eat healthily and eat fresh to stay fit
Don’t bring home any packaged or processed foods for the month. Stay away from anything processed and packaged. Eat fresh fruits and veggies, whole grains, salads and other nutritious foods when you are home. Packaged and processed foods have too much sodium, preservatives and other chemicals.
For more tips on avoiding gaining weight during the holidays see the following articles from TheDietChannel: Holiday Eating: How To Avoid Gaining Weight During The Holidays and 10 Tips for Preventing Holiday Weight Gain.
3. Treat yourself each week
Each week, schedule a little treat for yourself. If you like read, get in a few chapters each day. If you work too much, make an appointment for a massage. Don’t take care of your hair? Go to the salon. Do something nice just for you to provide relief from the seasonal rushing around.
4. Drink alcohol in moderation during the holidays
Alcohol shows up just about everywhere during the holiday season. Limit your intake to no more than a drink or two at the most. Too much alcohol can disrupt your sleep, make you feel sick or sluggish the next day, add extra calories to your diet and lead to other unhealthy habits. If you find yourself partying too often, sip one drink all night long.
5. Get adequate sleep
Without a good night’s sleep you’re going to feel the stress of the holidays even more. Get to bed at the same time each night, even a little earlier if you can arrange it. When you’re rested you can handle stress better. You’ll also work more productively, think more clearly and do your errands efficiently.
6. Take a day off for yourself
Allow yourself one day to eat what you want. With all the festivities and fun you need to allow yourself to eat whatever you want one day a week without guilt. If you follow the rest of the tips listed here, the other days will balance out the extra calories.
source
Being healthy is being happy so we all have to stay fit and healthy for health is wealth!
You can stay fit and trim during the holidays…as long as you have a plan. These tips will help you design an individualized plan to stay healthy during this yuletide season.
1. Add exercise to your weekly calendar
If you don’t already exercise this can be a great time to start. Even if you just take a brisk walk, exercise helps you burn calories and relieves stress. If you already exercise, write out an alternate plan in case you miss your regular workouts. A good strategy is to put your plan on a calendar in easy view. Each day you workout, check-off the date. At the end of the month, you’ll be proud of all those checkmarks. Moreover, if you begin skipping workouts you’ll notice and get back on track.
2. Eat healthily and eat fresh to stay fit
Don’t bring home any packaged or processed foods for the month. Stay away from anything processed and packaged. Eat fresh fruits and veggies, whole grains, salads and other nutritious foods when you are home. Packaged and processed foods have too much sodium, preservatives and other chemicals.
For more tips on avoiding gaining weight during the holidays see the following articles from TheDietChannel: Holiday Eating: How To Avoid Gaining Weight During The Holidays and 10 Tips for Preventing Holiday Weight Gain.
3. Treat yourself each week
Each week, schedule a little treat for yourself. If you like read, get in a few chapters each day. If you work too much, make an appointment for a massage. Don’t take care of your hair? Go to the salon. Do something nice just for you to provide relief from the seasonal rushing around.
4. Drink alcohol in moderation during the holidays
Alcohol shows up just about everywhere during the holiday season. Limit your intake to no more than a drink or two at the most. Too much alcohol can disrupt your sleep, make you feel sick or sluggish the next day, add extra calories to your diet and lead to other unhealthy habits. If you find yourself partying too often, sip one drink all night long.
5. Get adequate sleep
Without a good night’s sleep you’re going to feel the stress of the holidays even more. Get to bed at the same time each night, even a little earlier if you can arrange it. When you’re rested you can handle stress better. You’ll also work more productively, think more clearly and do your errands efficiently.
6. Take a day off for yourself
Allow yourself one day to eat what you want. With all the festivities and fun you need to allow yourself to eat whatever you want one day a week without guilt. If you follow the rest of the tips listed here, the other days will balance out the extra calories.
source
Being healthy is being happy so we all have to stay fit and healthy for health is wealth!
Stay fit and healthy
Benefits of good health and fitness:
1) Day to day chores are so much easier - Because you are fit, you will not tire that easily and chores such as gardening, carrying stuff , bending over or climbing up to pick up things will be so much easier.
2) Enjoy life better - Since daily chores are no longer chores, you are able to do more things and faster. Savor your productivity and efficiency.
3) Save money and live longer - Save money on your medical expenses from diseases that strike unhealthy and obese people. Your risk of high blood pressure, heart attacks, stroke and some form of cancers, all of which are deadly is reduced significantly when you stay fit and are in great health.
4) Your posture and confidence improve - Because you are stronger, your strong muscles hold up your skeletal structure will. This improves your body posture and your confidence will soar.
5) Look great in your clothes - You will carry your clothes well because you are no longer flabby or skinny with your clothes either too tight or too lose.
6) Attractive hunk - Gone will be the days when your body shape was the butt of jokes. Instead, people will ogle and admire your new attractive body. A body that many people will die for.
Three things on how to stay fit and healthy
1) Healthy eating habits and healthy lifestyle - You are what you eat. So if you eat unhealthy food, you will be unhealthy. Thus avoid saturated and trans fat. Eat less sugary stuff and sodium. Avoid alcohol and quit smoking. Drink plenty of water and remember what your mum used to say, "Take your vitamins."
2) Do cardio exercises - It toughens up your heart and lungs. Cardio exercises are great for your respiratory and cardiovascular system. Best of all, it burns tons of calories.
3) Lift weights - Build muscles for a toned and defined body. With muscles come strength and with more strength you will be able to do many more things than just having a sexy muscular body.
source
Being healthy is being happy. We may have all the wealth in this world but if we're not healthy, we will not be a happy person.
1) Day to day chores are so much easier - Because you are fit, you will not tire that easily and chores such as gardening, carrying stuff , bending over or climbing up to pick up things will be so much easier.
2) Enjoy life better - Since daily chores are no longer chores, you are able to do more things and faster. Savor your productivity and efficiency.
3) Save money and live longer - Save money on your medical expenses from diseases that strike unhealthy and obese people. Your risk of high blood pressure, heart attacks, stroke and some form of cancers, all of which are deadly is reduced significantly when you stay fit and are in great health.
4) Your posture and confidence improve - Because you are stronger, your strong muscles hold up your skeletal structure will. This improves your body posture and your confidence will soar.
5) Look great in your clothes - You will carry your clothes well because you are no longer flabby or skinny with your clothes either too tight or too lose.
6) Attractive hunk - Gone will be the days when your body shape was the butt of jokes. Instead, people will ogle and admire your new attractive body. A body that many people will die for.
Three things on how to stay fit and healthy
1) Healthy eating habits and healthy lifestyle - You are what you eat. So if you eat unhealthy food, you will be unhealthy. Thus avoid saturated and trans fat. Eat less sugary stuff and sodium. Avoid alcohol and quit smoking. Drink plenty of water and remember what your mum used to say, "Take your vitamins."
2) Do cardio exercises - It toughens up your heart and lungs. Cardio exercises are great for your respiratory and cardiovascular system. Best of all, it burns tons of calories.
3) Lift weights - Build muscles for a toned and defined body. With muscles come strength and with more strength you will be able to do many more things than just having a sexy muscular body.
source
Being healthy is being happy. We may have all the wealth in this world but if we're not healthy, we will not be a happy person.
Easy ways to stay fit and healthy
Staying fit and healthy is very important these days. We cannot be happy if we're not fit and healthy. Hereunder are easy ways to stay fit and healthy
Walk or ride your bike to work.
Try not to eat food portions that are larger than your fist.
Join an exercise group of neighbors, friends or just others in your community
Increase the fiber in your diet.
Throw out any milk other than fat-free (unless you have small kids who still need the higher fat milk)
Do resistance training while you watch television.
Implement an after-dinner walk with your family.
Avoid eating lat at night.
Instead of frying try grilling, steaming or baking
Avoid all-you-can eat buffets
Pass on the second (and third) helpings
Start each meal with a salad or plate of steamed vegetables
Replace sugars with Splenda
Replace oils in baking with applesauce
Do not skip meals
Wash your own car
Take breaks at work for walking or doing a few strength exercises
Drink water instead of carbonated beverages
Avoid caffeine
Don't go to the grocery store hungry
Keep a pair of athletic shoes in your car so you can always be ready for a walk
Try new and different physical activities
Eat fruit for your dessert
When eating out, share your meal -- there's usually enough servings for two
Purchase only 100 percent fruit juices instead of those with mostly sugar
Keep your foods from being bland with spices and seasonings
Don't skip breakfast
When eating out, ask for salad dressing on the side
Avoid unnecessary condiments
Eat brown rice, whole wheat pasta and whole wheat bread
source
Walk or ride your bike to work.
Try not to eat food portions that are larger than your fist.
Join an exercise group of neighbors, friends or just others in your community
Increase the fiber in your diet.
Throw out any milk other than fat-free (unless you have small kids who still need the higher fat milk)
Do resistance training while you watch television.
Implement an after-dinner walk with your family.
Avoid eating lat at night.
Instead of frying try grilling, steaming or baking
Avoid all-you-can eat buffets
Pass on the second (and third) helpings
Start each meal with a salad or plate of steamed vegetables
Replace sugars with Splenda
Replace oils in baking with applesauce
Do not skip meals
Wash your own car
Take breaks at work for walking or doing a few strength exercises
Drink water instead of carbonated beverages
Avoid caffeine
Don't go to the grocery store hungry
Keep a pair of athletic shoes in your car so you can always be ready for a walk
Try new and different physical activities
Eat fruit for your dessert
When eating out, share your meal -- there's usually enough servings for two
Purchase only 100 percent fruit juices instead of those with mostly sugar
Keep your foods from being bland with spices and seasonings
Don't skip breakfast
When eating out, ask for salad dressing on the side
Avoid unnecessary condiments
Eat brown rice, whole wheat pasta and whole wheat bread
source
Rules to Stay Fit and Healthy
Eat healthy:
Good nutritious food is important for our body. The human body needs to have nutrients whether through eating food or taking supplements. Say no to junk food as they do not help but only make you gain weight. Add a lot of fruits and vegetables in your diet. Avoid eating fatty meats like pork, ham, sausages and salami. If you are a vegetarian than certain benefits like iron and B-12 that you get from eating meat would not be provided so in exchange for the meat you should take supplements. Watch the amount of sugar you take. Reduction of sugar is important to good health; therefore always check out the sugar content of anything you eat even if it appears to be healthy. Cut down on fat consumption by taking low fat cheese, cottage cheese, milk and cream. Nuts should be included in your diet.
Quit Smoking:
Smoking kills. It is injurious to health but many a times we conveniently not pay attention to it and do not want about the effect it has on our health. Even smoking a few cigarettes a day can hurt your health. Many people say that smoking helps relieve stress but that is not so, it’s just that they want to believe that it does. Though it is difficult to quit smoking but with a little help from people around you, who cares about your well being you can do it. You need to make up your mind and with will power and determination it is possible. Smoking can cause various health problems like lung infection, cancer; kidney infection etc. So improve your health and quit smoking today.
Reduce Stress
Stress can disturb your health. It can also disturb your sleep thus giving you headaches and insomnia. It is important to relieve yourself from stress to stay healthy. A sound mind gives a healthy body. There are ways you can relieve from stress. Try and do something you like and not think about anything negative. Pamper your body and your soul. Go for a massage or soak in a hot tub, exercise, do yoga and meditate, read a good book or play with your pets, listen to some good music. These are said to be great stress busters.
Hygiene:
Follow a good hygiene. It is reported that those having bad hygiene often fall sick. Free your body from bacteria. Take bath regularly and wear clean clothes. Also it is important to follow a good dental hygiene to have healthy teeth. Floss your teeth everyday.
Move more:
Do exercises regularly to keep fit and even if you don’t have time to exercise try to move your body as much as you can. If you have a choice between taking the elevator or the stairs choose the latter. Walk your dog, play with your kids, do gardening or mow your lawn.
source
WE all need to stay fit and healthy in order to live a happy life. Health is really wealth!
Good nutritious food is important for our body. The human body needs to have nutrients whether through eating food or taking supplements. Say no to junk food as they do not help but only make you gain weight. Add a lot of fruits and vegetables in your diet. Avoid eating fatty meats like pork, ham, sausages and salami. If you are a vegetarian than certain benefits like iron and B-12 that you get from eating meat would not be provided so in exchange for the meat you should take supplements. Watch the amount of sugar you take. Reduction of sugar is important to good health; therefore always check out the sugar content of anything you eat even if it appears to be healthy. Cut down on fat consumption by taking low fat cheese, cottage cheese, milk and cream. Nuts should be included in your diet.
Quit Smoking:
Smoking kills. It is injurious to health but many a times we conveniently not pay attention to it and do not want about the effect it has on our health. Even smoking a few cigarettes a day can hurt your health. Many people say that smoking helps relieve stress but that is not so, it’s just that they want to believe that it does. Though it is difficult to quit smoking but with a little help from people around you, who cares about your well being you can do it. You need to make up your mind and with will power and determination it is possible. Smoking can cause various health problems like lung infection, cancer; kidney infection etc. So improve your health and quit smoking today.
Reduce Stress
Stress can disturb your health. It can also disturb your sleep thus giving you headaches and insomnia. It is important to relieve yourself from stress to stay healthy. A sound mind gives a healthy body. There are ways you can relieve from stress. Try and do something you like and not think about anything negative. Pamper your body and your soul. Go for a massage or soak in a hot tub, exercise, do yoga and meditate, read a good book or play with your pets, listen to some good music. These are said to be great stress busters.
Hygiene:
Follow a good hygiene. It is reported that those having bad hygiene often fall sick. Free your body from bacteria. Take bath regularly and wear clean clothes. Also it is important to follow a good dental hygiene to have healthy teeth. Floss your teeth everyday.
Move more:
Do exercises regularly to keep fit and even if you don’t have time to exercise try to move your body as much as you can. If you have a choice between taking the elevator or the stairs choose the latter. Walk your dog, play with your kids, do gardening or mow your lawn.
source
WE all need to stay fit and healthy in order to live a happy life. Health is really wealth!
8 gym etiquette tips
Here are 8 'gym etiquette' tips to help you get your Health life started at your local health and fitness center.
1) Guys: Don’t flirt with girls!
Picture this: there is a crowd 25 men in the free weights area, and one courageous woman finds her way in. Obviously that woman is going to stick out. Just because she ventured into the free weights area doesn’t mean she wants you to hit on her. You should be thinking about your next ‘set’, not next ‘sex’. The gym can be a very sexual place; men are grunting, women are flicking back their hair, hips are swaying on the ellipticals and everyone is wearing less clothes... try to keep your hormones down. The last thing you want is to drop a 200 pound barbell on your face because you were checking someone out. "No to Flirt, Yes the Fit!"
2) Know your fitness goals.
Whether you want to lose weight, get fit, tone-up, or just feel good, the gym is the place for you. Before you start your Health journey, make sure you know exactly why you are there and what you are trying to accomplish. Have a clear and focused goal, and plan to set it into action with a weekly workout regimen. Make sure you have small goals for each day and week. But also have longer goals, monthly, yearly, or lifelong. Take baby steps, but make sure you know exactly the direction your headed.
3) Get the right help.
Just because someone looks fit, doesn’t mean he or she is a good teacher. The 'lunks' at the gym may not be the best source for advice tailored to your personal goals. Seek out the right help, so you can understand what you need to do to achieve your goals. Talk to a nutritionist about your diet, consult your physician before beginning an exercise regimen, and talk to a personal trainer to get familiarized with the equipment in the gym. There is no shame in asking for help.
4) Safety first.
Don’t immediately hit the free weights. The last thing you want to happen is ripping a tendon, spraining your ankle, or straining your muscles. If you are just beginning, stick to the selectorized equipment and keep the weight low. As you progress, begin to incorporate more challenging exercises. Remember that this process is for the long-term, and hopefully life long. Keep injuries at bay so you can maintain your healthy lifestyle.
5) Don’t care about image! Maybe, just your own.
The guy working out next to you has 6-pack abs and all you have is the lingering bloatedness of last night's 6-pack of beer. Don’t let this discourage you; the gym is not about feeling inadequate. You are there to reach your own personal fitness goals. Not someone else's. If billboards of sexy supermodels got you feeling down, look it at it as something to aspire to. Remember that your fitness goals are your own.
6) Keep positive.
Starting the journey of Health is a lifelong process of nutrition and exercise. Health can be physical, mental, spiritual, sexual and even… recreational! The most important thing you can do is, keep focused and positive. Your goals may take a long time to achieve, so enjoy the journey. Keeping positive means having a positive self-image. We are not all born with the perfect nose or perfect waistline, but in reality you are the only person who can really decide what perfect is. Don't judge yourself. You are here for you, so don't put yourself down and don't let anyone else put you down either!
7) No Cell Phones and No Chatter!
Some people take their fitness goals really seriously. Keep your cell phone off and your chatter down. If you see that someone is focusing, don’t be so persistent in engaging them in conversation or distracting them with your over-the-phone argument with your Brother. You may want to keep the extra chatter down to a minimum. That doesn’t mean you can’t ask for help if you need it, or take a quick phone call. Just be mindful that some people are 'on their way' to health, and you may be distracting them! Try to make the gym, your cell-phone-free time and concentrate on your own efforts. Think about your body and focus on your muscles.
8) Don’t stare!
Yes, she looks beautiful and she’s wearing next to nothing, that doesn’t mean you shoud drool. Focus on yourself. You are at the gym for you. If you see someone flexing their stuff, or showing off their abs... instead of staring, ask them for a tip.
As if 8 tips weren't enough, here are a couple more etiquette insights: clean up after yourself, stack your weights when you are done, and share equipment.
source
WE should really have discipline and behave properly in our workouts at gyms!
1) Guys: Don’t flirt with girls!
Picture this: there is a crowd 25 men in the free weights area, and one courageous woman finds her way in. Obviously that woman is going to stick out. Just because she ventured into the free weights area doesn’t mean she wants you to hit on her. You should be thinking about your next ‘set’, not next ‘sex’. The gym can be a very sexual place; men are grunting, women are flicking back their hair, hips are swaying on the ellipticals and everyone is wearing less clothes... try to keep your hormones down. The last thing you want is to drop a 200 pound barbell on your face because you were checking someone out. "No to Flirt, Yes the Fit!"
2) Know your fitness goals.
Whether you want to lose weight, get fit, tone-up, or just feel good, the gym is the place for you. Before you start your Health journey, make sure you know exactly why you are there and what you are trying to accomplish. Have a clear and focused goal, and plan to set it into action with a weekly workout regimen. Make sure you have small goals for each day and week. But also have longer goals, monthly, yearly, or lifelong. Take baby steps, but make sure you know exactly the direction your headed.
3) Get the right help.
Just because someone looks fit, doesn’t mean he or she is a good teacher. The 'lunks' at the gym may not be the best source for advice tailored to your personal goals. Seek out the right help, so you can understand what you need to do to achieve your goals. Talk to a nutritionist about your diet, consult your physician before beginning an exercise regimen, and talk to a personal trainer to get familiarized with the equipment in the gym. There is no shame in asking for help.
4) Safety first.
Don’t immediately hit the free weights. The last thing you want to happen is ripping a tendon, spraining your ankle, or straining your muscles. If you are just beginning, stick to the selectorized equipment and keep the weight low. As you progress, begin to incorporate more challenging exercises. Remember that this process is for the long-term, and hopefully life long. Keep injuries at bay so you can maintain your healthy lifestyle.
5) Don’t care about image! Maybe, just your own.
The guy working out next to you has 6-pack abs and all you have is the lingering bloatedness of last night's 6-pack of beer. Don’t let this discourage you; the gym is not about feeling inadequate. You are there to reach your own personal fitness goals. Not someone else's. If billboards of sexy supermodels got you feeling down, look it at it as something to aspire to. Remember that your fitness goals are your own.
6) Keep positive.
Starting the journey of Health is a lifelong process of nutrition and exercise. Health can be physical, mental, spiritual, sexual and even… recreational! The most important thing you can do is, keep focused and positive. Your goals may take a long time to achieve, so enjoy the journey. Keeping positive means having a positive self-image. We are not all born with the perfect nose or perfect waistline, but in reality you are the only person who can really decide what perfect is. Don't judge yourself. You are here for you, so don't put yourself down and don't let anyone else put you down either!
7) No Cell Phones and No Chatter!
Some people take their fitness goals really seriously. Keep your cell phone off and your chatter down. If you see that someone is focusing, don’t be so persistent in engaging them in conversation or distracting them with your over-the-phone argument with your Brother. You may want to keep the extra chatter down to a minimum. That doesn’t mean you can’t ask for help if you need it, or take a quick phone call. Just be mindful that some people are 'on their way' to health, and you may be distracting them! Try to make the gym, your cell-phone-free time and concentrate on your own efforts. Think about your body and focus on your muscles.
8) Don’t stare!
Yes, she looks beautiful and she’s wearing next to nothing, that doesn’t mean you shoud drool. Focus on yourself. You are at the gym for you. If you see someone flexing their stuff, or showing off their abs... instead of staring, ask them for a tip.
As if 8 tips weren't enough, here are a couple more etiquette insights: clean up after yourself, stack your weights when you are done, and share equipment.
source
WE should really have discipline and behave properly in our workouts at gyms!
13 tips you can follow on your way to healthy eating
Reported by: Eva Bowen
PHOENIX -- Healthy-prepared meal company Seattle Sutton has expanded service to the Valley and shares these 13 tips to help you eat better.
1. Drink plenty of water every day. Water not only keeps you full, but it is also terrific for digestion and your overall health.
2. Rest is key, especially when stress is high. Remember, too much or too little sleep is not good.
3. Portion and calorie control is key in any weight loss regimen and also key for healthy weight management. It all comes down to calories in vs. calories out.
4. If you are invited to a social gathering, eat a small, healthy snack before you go -- yogurt, fruit or vegetables are ideal. And, whatever you do, never attend a function hungry otherwise you may overindulge in unhealthy food.
5. Choose wisely and stick to healthy choices when dining out, as well as when you are dining at home. Healthy entrée choices include vegetables, fish and chicken breasts.
6. If you must indulge in an alcoholic beverage - choose one glass (2-4 ounces) of wine instead of a mixed drink, which contains more empty calories. Plus, red wine, in moderation, has also been found to have many health benefits.
7. Try to avoid temptations, whenever and wherever you can. For example, if you are given unhealthy food as a gift, bring it to work and share it with co-workers. If you don't have it around, you won't be tempted.
8. At gatherings, do not congregate near the food tables or bar. That way you won't munch on food that you most likely will "forget" you consumed because you are busy socializing.
9. If you travel frequently, bring healthy snacks with you so you don't have to eat unhealthy options that are common when traveling.
10. If you are able, have a daily exercise routine. Try to do some moderate exercise to expend the extra calories you may have consumed every day.
11. Conduct weekly weight checks to make sure you maintain your weight.
12. Don't say that you will "diet tomorrow" and consume unhealthy food. The key to a healthy lifestyle is to understand that it is a lifestyle choice and must be maintained on a daily basis.
Your greatest asset in life is not your home or car, but your health so make sure to make it your top priority!
source
Health really as they say is wealth!
PHOENIX -- Healthy-prepared meal company Seattle Sutton has expanded service to the Valley and shares these 13 tips to help you eat better.
1. Drink plenty of water every day. Water not only keeps you full, but it is also terrific for digestion and your overall health.
2. Rest is key, especially when stress is high. Remember, too much or too little sleep is not good.
3. Portion and calorie control is key in any weight loss regimen and also key for healthy weight management. It all comes down to calories in vs. calories out.
4. If you are invited to a social gathering, eat a small, healthy snack before you go -- yogurt, fruit or vegetables are ideal. And, whatever you do, never attend a function hungry otherwise you may overindulge in unhealthy food.
5. Choose wisely and stick to healthy choices when dining out, as well as when you are dining at home. Healthy entrée choices include vegetables, fish and chicken breasts.
6. If you must indulge in an alcoholic beverage - choose one glass (2-4 ounces) of wine instead of a mixed drink, which contains more empty calories. Plus, red wine, in moderation, has also been found to have many health benefits.
7. Try to avoid temptations, whenever and wherever you can. For example, if you are given unhealthy food as a gift, bring it to work and share it with co-workers. If you don't have it around, you won't be tempted.
8. At gatherings, do not congregate near the food tables or bar. That way you won't munch on food that you most likely will "forget" you consumed because you are busy socializing.
9. If you travel frequently, bring healthy snacks with you so you don't have to eat unhealthy options that are common when traveling.
10. If you are able, have a daily exercise routine. Try to do some moderate exercise to expend the extra calories you may have consumed every day.
11. Conduct weekly weight checks to make sure you maintain your weight.
12. Don't say that you will "diet tomorrow" and consume unhealthy food. The key to a healthy lifestyle is to understand that it is a lifestyle choice and must be maintained on a daily basis.
Your greatest asset in life is not your home or car, but your health so make sure to make it your top priority!
source
Health really as they say is wealth!
When purchasing health insurance, keep these tips in mind
By: Ivanhoe Broadcast News
When purchasing health insurance, make sure to keep the following information in mind.
More than 47 million American's do not have health insurance, while 8.1 million are children.
In the United States, one in five working people don't have health insurance. Barrack Obama has recently pushed for a sweeping overhaul of the health care system, but many barriers still stand in the way.
The cost of health care is increasing every year. According to the Kaiser Family Foundation, in 2008, it cost $12,700 per employer for a health plan covering a family of four. This number is 12 percent higher than the amount paid in 2007.
On top of the inflating costs, co-pays and deductible costs are rising and are being required at the time of treatment. The combination of all these costs is limiting the use of health care by United States citizens.
More than 47 million Americans do not have health insurance.
President Obama wants to reform the health care system by lowering costs, improving quality, and holding insurance companies accountable.
Obama then plans to promote scientific and technological advancements. His third step is to improve preventive care. He said we need to stay healthy, and he promotes cancer screenings and better nutrition, according to BarackObama.com.
It can be easy to purchase health insurance online, but one should be cautious of who to trust with their personal information.U.S. News and World Report offers the following tips to keep in mind when purchasing health insurance:
•Shop with a licensed agent: An agent can help you expand your options. Agents can also answer questions without bias, give you advice, and help you find the best deal to meet your needs. Licensed agents must follow the guidelines given to them by insurance companies and the government. Make sure your agent gives you access to their state license number. Buying insurance through an agent does not cost any more than buying it directly from the companies.
•Phone support: Make sure your agent gives you easy access to his/her phone number and is available to answer your calls and questions. The phone number should not take extraneous effort to retrieve. You should be able to call your agent back even after your purchase should you find the need.
•Quality Ratings: Companies will typically display the high ratings they receive from consumer reports such as the Better Business Bureau. A high A.M. Best Company rating also tells you the company is credible in the insurance industry.
source
We should really be cautious when purchasing insurance because health is wealth and money is scarce.
When purchasing health insurance, make sure to keep the following information in mind.
More than 47 million American's do not have health insurance, while 8.1 million are children.
In the United States, one in five working people don't have health insurance. Barrack Obama has recently pushed for a sweeping overhaul of the health care system, but many barriers still stand in the way.
The cost of health care is increasing every year. According to the Kaiser Family Foundation, in 2008, it cost $12,700 per employer for a health plan covering a family of four. This number is 12 percent higher than the amount paid in 2007.
On top of the inflating costs, co-pays and deductible costs are rising and are being required at the time of treatment. The combination of all these costs is limiting the use of health care by United States citizens.
More than 47 million Americans do not have health insurance.
President Obama wants to reform the health care system by lowering costs, improving quality, and holding insurance companies accountable.
Obama then plans to promote scientific and technological advancements. His third step is to improve preventive care. He said we need to stay healthy, and he promotes cancer screenings and better nutrition, according to BarackObama.com.
It can be easy to purchase health insurance online, but one should be cautious of who to trust with their personal information.U.S. News and World Report offers the following tips to keep in mind when purchasing health insurance:
•Shop with a licensed agent: An agent can help you expand your options. Agents can also answer questions without bias, give you advice, and help you find the best deal to meet your needs. Licensed agents must follow the guidelines given to them by insurance companies and the government. Make sure your agent gives you access to their state license number. Buying insurance through an agent does not cost any more than buying it directly from the companies.
•Phone support: Make sure your agent gives you easy access to his/her phone number and is available to answer your calls and questions. The phone number should not take extraneous effort to retrieve. You should be able to call your agent back even after your purchase should you find the need.
•Quality Ratings: Companies will typically display the high ratings they receive from consumer reports such as the Better Business Bureau. A high A.M. Best Company rating also tells you the company is credible in the insurance industry.
source
We should really be cautious when purchasing insurance because health is wealth and money is scarce.
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