Everyday Health Tips For Real People

10 hh

Easy everyday things you can do to live a healthier life.

One thing that stops most people when it comes to changing their lifestyle, is the notion that they have to completely reinvent a way of living in order to achieve better health. This simply is not the case.

For instance join a gym or lifting weights is not something that everyone can do but that does not mean there aren’t other options that are readily available that can produce the same or similar results. The biggest secret to living a healthier lifestyle is mindset!

Little decisions you make every day can make big changes in your appearance and the way you feel. For instance your trips to the grocery store can either be a junk food buying spree or you can purchase foods that actually help heal your body as well as taste good.

The old saying “you are what you eat” really is pretty accurate. And with all the bad food choices are available to us today it’s easy to go down the wrong path. Getting back to the mindset of being healthy, one of the biggest factors in losing weight is realizing that food although enjoyable is primarily fuel for your body. Unfortunately many of us use food as some sort of opiate for either being sad, depressed or even when were happy. Everything revolves around food as either a comfort or a reward.

When you start to look at food as fuel, just as in your vehicle you want the best fuel possible because you know that will keep your engine running at its highest efficiency. This is no different with your own body and the fuel that you give it to run on.

We also our society that sets for more than we actually walk or move around. So it is important to take every opportunity possible when at work or at home or even when going to the store if it’s feasible to use our body as a form of transportation rather than our car. Simple things like taking the stairs instead of an elevator or committing yourself to taking a walk 3 to 6 times a week will make a big difference in your energy level as well as the size of your waistline.

One other fact it is so important to our overall health is hydration. Most adults should drink between 2 and 3 liters of water or other hydrating beverage every day. This does not count caffeinated beverages since they are a diuretic. The easiest way to get your fluid intake is to carry around a bottle or keep a social order at your desk and said that throughout the day.

Water is a great substitute to have instead of the snack. Although at 1st it doesn’t seem too appealing but most often we snack more out of boredom or stress than out-of-pocket. If you readily have a healthy beverage available to take a sip of instead of stuffing that cracker or chip in your mouth you will not only increase your hydration what you’ll avoid hundreds of useless calories per day.

Taking a look in the mirror and realizing that you are in control of your life and you deserve to have the healthiest life possible. But you have to make the decision to take the proper steps in order to look the way you want to look and feel the way you want to feel. There is no diet plan self-help video or magic pill that will achieve this for you.

Weight loss is a very simple mathematical calculation. Simply put if you burn more calories than you take in you will lose weight. There is not one single factor that will achieve a healthy lifestyle. It takes a multitude of pieces working together like an orchestra in order to provide you with good health.

Health and Medicine Overview

To travel to Indochina area, the first suggestion is to buy yourself a health insurance which policy provides coverage outside your country, very few pay for medical evacuation too. Depending on the medical condition and your location, the medical evacuation can easily cost $10,000, such an insurance will help you a lot if you need medical services while travelling.

There are a few big cities such as Bangkok and HCMC can provide international standard medical care in Indochina area, but most part of this area is not, taking health precautions and vaccinations are prior to your travel plan. The following immunizations are suggested, you may consult your doctor or the local health department to discuss which ones you need:

Diphtheria and tetanus: Combined vaccinations for these two diseases are usually given in childhood and should be boosted every ten years.

Hepatitis A: Vaccination provides immunity for up to ten years and involves an initial injection followed by another six months to one year later.

Typhoid: Vaccination takes the form of an injection or capsules.

Meningococcal Meningitis: This vaccine is only recommended for travellers making extended visits to rural, northern Vietnam. Protection lasts for three years.

Rabies: People making longer trips to remote areas should consider rabies vaccination, which involves three injections over a period of three to four weeks.

Bring your own medicine and prescription drugs in case you cannot get the same ones at local pharmacies in Indochina area. Many of the drugs sold in small pharmacies are copies or have expired. Stick to reputable Pharmacies that are easy to find in main cities around Indochina area.

Remember to drink a lot of non-alcoholic liquids, stick to bottled water and prevent using ice in the drinks in most part of Indochina area. If there is no bottled water, boiled water is acceptable. In Bangkok, Hanoi and HCMC, ice is general fine.

Vegetables should be thoroughly cleaned and preferably cooked. All meats and fish should be well cooked. To be safe, peel your own fruit. Yogurt, if refrigerated, is generally fine but avoid fresh milk and be wary of other non-sealed dairy products, especially home-made ice cream. If you are unsure, avoid it.

Tummy is common disease for travelers. If it occurs, maintain a diet of bland foods of fluids only. If severe, consult a physician. When you need medical care during your vacation in Indochina area, medical personnel outside big cities normally speak little or no English, so make sure your tour guide is beside you when seeing a doctor. Good communication is the criteria of correct diagnosis. Local hospital and doctors expect immediate payment for health services. Minor illnesses and injuries can be taken care of in most cities in Indochina area. If there are more serious health problems that require medical evacuation, please contact your tour company in the first time. Professional tour operator is experienced for emergency situation.

Health and Fitness Advice to Help You Lose Weight Fast

Is it spring time and you want some losing weight tips to get you looking good in a swimsuit for the summer?

Do you have a high school or college reunion coming up and you want to fit into clothes you haven’t worn in years when you see your old friends again?

Whatever the reason you are looking for losing weight tips, I have a few pointers to get you started.

My first losing weight tip is to start an exercise program. The reason I put this first is because in 30 minutes you can give yourself an immediate sense of accomplishment. You will feel better after you exercise and know you did something to help you start losing weight. You burn calories and speed up your metabolism so you burn more calories than normal even after you stop. There is a link at the bottom for a full workout and diet program to help you lose fat

What type of exercise should you be doing? I think the best thing is a well rounded program that includes cardio-vascular exercise that increases your heart rate and burns calories while you are doing it and for an hour or two after you are done. You should do at least 20 minutes three times a week. That means there are 4 days left in the week. For at least 2 of those days and preferably 3 you should do some sort of strength training. When you lose all that fat, you want your muscles to be strong and fit so this only makes sense. It also has another benefit. Muscle burns more calories than fat 24 hours a day 7 days a week. The more muscle you have the more calories you will burn.

The second of my losing weight tips is to start eating healthy. I am sure you don’t need me to tell you what foods are healthy and what foods aren’t. The best weight lose tip I can give you is to drink tons of water. I am sure you already know that sugary, sweet, caffeinated drinks aren’t healthy. If you replace all of those type of drinks with water, you will have a great start to eating healthy. You should drink at least 1 liter of water (about 32 ounces) for each 50 pounds of body weight. One time you should definitely drink water is right before you eat. Yes, before you eat. This will help you feel full faster and reduce the amount you want to eat. One more diet tip is to eat fresh, preferably green, vegetables with each meal. Vegetables are good for you and low on calories. They also help reduce the amount of less healthy foods you eat. If you make these 2 simple changes, you will be on your way to a much healthier diet and they really aren’t all that painful.

The last of my losing weight tips is to consider a fat burning or appetite suppression supplement. There are a lot of options out there, but you really need to be smart about what you choose because they can get very expensive and be dangerous to your health if not used properly. You should look for all natural ingredients and consider price. Some things that are all natural and have a positive effect on a lot of people include acai berries, white tea, green tea, and hoodia (a type of cactus). Check out the links below for a page that offers free samples on several different weight loss supplements.

I will close with a recap of my easy Losing Weight Tips

– Cardio Vascular Exercise
– Strength Training Exercise
– Drink Water instead of Sugary, Caffeinated Drinks
– Eat Vegetables with Meals

Good luck. I hope these Losing Weight Tips have been helpful!

Practical Nutrition Tips

Everybody is an expert now-a-days! Especially when it comes to nutrition. People have been inundated with the “how to’s” of nutrition and other sorts of expert advise. For my readers, I’m sure most of you eat a somewhat clean diet full of protein and vegetables and healthy sources of essential fats and so on, right? Right! The reason you keep hearing people like me say eat this and eat that is because…YOU AREN’T DOING IT YET! At least the ones who should be aren’t. So, with that said, hear this again for the 1st time!

My coach once told me that if I wanted C’s all I had to do was go to class. If I wanted B’s I would have to listen in class. And, if I wanted A’s I’d have to apply myself beyond just being there and listening. Now we know that good grades aren’t just handed out but they have to be earned. So coach’s point was basically this. A little effort will get you mediocrity, a little more than that will get you average. But, it would take a lot of effort if you wanted to be great. Well the same holds true for our nutrition. The problem is that people get so infatuated with the end result they forget all the little things that help them get there. People start out and say ” I want to lose 20lbs by next month”. They begin this impossible dieting and psych themselves up to do something they know in their heart of hearts they aren’t going to finish. Reason is because they have no plan. A diet is a lifestyle change, PERIOD. To be successful you must have a weekly goal, a short term goal (2-4 months) and a annual goal. These goals should be under constant evaluation to ensure their effectiveness. But before we can have the house we must lay the foundation. So for today’s discussion we’re going to start shooting for C’s.

Here are some basic’s of a well rounded diet and I hope they inspire you through common sense to take the challenge to get fit. The fact of the matter is we, as a country, are well below average health wise. So here it goes….listen up you just might hear something you’ve only heard 1,500 times before! Ha…

Step 1. Protein in King! It all begins here. You should shoot for approximately 20g per meal. If you are eating a clean diet that’s loaded with protein and good vitamin sources then the “how many grams per meal” question will become clearer once weight starts going down. With protein we want to reduce craving for “bad” carbs, retain muscle and and recover after workouts. Lack in this area will lead to problems down the road, so eat up.

*Eating clean (staying away from bad fats and sugars & replacing them with quality proteins, carbs & fats) will help speed the metabolism causing you to become hungry faster. So that will explain why you’re probably eating more. Embrace it! Bad food has a tendency to satiate you much more thus slowing down metabolism and increasing carbohydrate cravings.

Step 2. Eat more vegetables! This can’t be any clearer. Vegetables can be eaten at any time and practically as much as you want. They will greatly increase your energy levels as they aid in vitamin regulation, supply good carbohydrates, are rich in minerals and enzymes & make you more alkaline. Eat them raw, cooked, organic and any other way you can think of. Eat green, red, yellow & purple. However, there are some you must avoid if you have thyroid issues. Check with your nutritionist for details.
bag of veggies

Step 3. Take a multi-vitamin. Some vitamins are fat soluble and some are water soluble. In order to ensure you are getting the most from your body I recommend a good multi-vitamin (usually in liquid form) to help maintain a healthy lifestyle.

Step 4. Increase essential fatty acids. Fats are good. Too many of the wrong type is bad. Essential fats like Omega-3 & 6 fish oil helps us increase our metabolism, control cravings and lose excess weight.
fish oils

So, there is is. Simple right? If you begin to incorporate these simple techniques into your diet you will see great results and drop pounds like never before. Now I must say that results may vary. If you have medical considerations please seek professional help. Additionally, these factors are generalized techniques and are not intended to treat or cure anything. A workout routine involving cardiac development & resistance training is highly recommended and will greatly increase effectiveness.

Organize Your Health Information

A high quality of life is what we all invariably desire. Good health helps us achieve it and fitness makes us live it everyday. But unfortunately, our life styles and overly busy schedules take us away from even the simplest measures that can help us stay healthy, fit and filled with abundant positive energy. So how do we achieve this? Well, take a look at these basic health tips which will tell you its high time you organize your health information and start working towards it!

Zone diet basics

Zone diet is a well-sketched diet program, designed towards balancing blood sugar as well as hormonal level, so as to regulate the overall health and well being. One of the most common anomaly this diet plan helps us, is the control of gene expression thereby causing a reduction in our habit of craving for food. This process also regulates the metabolic mechanism by modulating hormones like insulin, glucagon. You do not need to skip your meals or snacks, until the nutrient composition is maintained in the diet program.

Do you burn excessive calories everyday?

The main goal of working out or exercising is considered to be burning of calories. But this is one area of our life, which not only requires effort but determination as well to squeeze in time from our hectic schedules to achieve this. However, a better of achieving this could be to start our day with a morning walk. Walking is not only one of the best forms of exercise, but also ensures our absolute mental well being. People going for regular morning walks are seen to be less susceptible to heart ailments along with diabetes and some types of cancer.

Dealing with exhaustion symptoms!

Our present day worries, work pressures, set-backs and responsibilities are invariably leading to an increase in the level of exhaustion in our bodies. This eventually makes us lose our ability to cope with everyday challenges that life brings to us. It could manifest itself in the form of physical exertion, stress, over or under stimulation, insomnia, boredom or anxiety. Thus it becomes imperative for us to exercise certain measures which not only stimulates us physically but mentally and spiritually as well such as yoga.

How to lose weight and keep it off!

Shedding off the extra kilos from our bodies has always been a prime issue of concern in people today. Whether it is too much or too little, both are not healthy. Even though weight can be easily gained but not lost, one mustn’t lose hope for there is nothing that a healthy diet, good exercise and strict resolve can’t achieve. Start with cutting off highly saturated food. Do not ever skip meals but try eating smaller meals five to six times a day mainly consisting of vegetables and fruits. The cooking medium should be light on fats.

Whenever we take over any health regime, we must realize that our mind and body is connected, only then will we experience that any exercise we do only strengthens our body but also influences our minds, making it equally strong and healthy.

Jack Mahlot is a nutritionist by profession and has been contributing extensively as a prolific columnist in many health journals and authored sites. The beauty of Jack’s writing lies in his ability to connect with his readers almost instantly, making it easier for them to ingest the same in their daily schedules as well.