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Health Magazine

Proper Breathing and How It can Effect Your Workout

Good nutrition is vital to a healthy and long life. There are a variety of ways to obtain good nutrition in your diet. Understanding the importance of it is the first step in obtaining the vitamins and minerals essential to meeting the needs of your body and mind. Here are a few great pointers on getting to grips with this vital aspect of a healthy lifestyle.

Eating a full five servings of fruits and vegetables every day is important for several reasons. First, fruits and vegetables both provide vitamins and minerals crucial for your body’s operation. Both are full of water, and foods that contain water (fruit, vegetables, beans) are much more filling than dry, processed foods.

Calcium is one of the most important things our bodies need to perform optimally. Whether you’re nine years old or forty-nine years old, everyone needs calcium. At younger ages, calcium aids in the building of healthy bones. At older ages, our bones begin to deteriorate. Calcium can slow and even stop that process.

Vitamin D is an important part of a healthy diet. It assists in bone and teeth formation by maintaining calcium and phosphorous levels in the body. Vitamin D also helps in immune function and cell growth. Lowering cancer risk is yet another benefit of vitamin D.

No one maintains perfect nutrition. In fact, to set such a goal would be to set yourself up for failure. Instead, think of nutrition as a balancing act between what you want to eat and what you should eat. Focusing too heavily on the “should” side will set you up for failure and guilt, while focusing only on what you want will pile on the pounds and make you less healthy.

Nutrition is something you should study if you are striving for good health and/or weight loss. A holistic approach points out that nutrition provides the building blocks for a healthy body: leave out some of those “building blocks” and you will not have sound health. Therefore it is important to search diligently through writings on nutrition and put your knowledge into practice.

In making decisions about nutrition, you should cast a wide net. If you take mind and spirit into consideration in other aspects of your life, you should also do so in regard to nutrition. One writer who does this is Sally Fallon in her book, “Nourishing Traditions”.

Try to substitute healthy alternatives for fatty or sugary foods you enjoy. For example, instead of a bowl of ice cream, you can have some yogurt with fruit. Instead of french fries, try half of a baked potato. You don’t have to cut out all the good tasting food in your life, just make healthier choices about what the tasty things you do eat.

Try new ways to eat foods you eat on a regular basis. Instead of just eating plain yogurt, pour a bit of honey in and experience a new taste sensation. Instead of always steaming broccoli, trying frying it up with a few other vegetables. You’ll be more likely to eat healthily if you have fun with it.

Drink skim, low-fat, or non-fat milk on a daily basis. There are less calories and fat in these types of milk, but exactly the same calcium, vitamin D, and other nutrients. Your body needs calcium to have strong bones. This is especially important in childhood while bones are forming and in old age when bone loss can occur.

Oatmeal for business is what you need to begin your day. Oatmeal is not only nutritious, but it helps you feel fuller longer.

Berries are among the best things that you can eat during the course of the day. Blueberries, blackberries and strawberries contain a very high amount of antioxidants to cure your body from the inside out. Incorporate these fruits into your regimen to cure your current acne, and prevent new blemishes from forming.

As you can see, good nutrition is easy to incorporate into your lifestyle if you make a few simple choices. You may need to tailor these tips to your personal needs. Begin today to make the positive choices you need to make. You must develop a plan to give yourself the nourishment your body and mind deserve, and stick with it. You will notice a difference.…

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Fitness

Learning about Your Physical Fitness Options

Ready to begin with your own fitness routine? No? What’s the matter, you don’t know what to do or where to start with the activity known as fitness? No worries, this article has your back. Below are some tips and tricks that can get you started with the basics of fitness.

When working be wary of the kinds of exercises you are doing in relation to the kind of body you are hoping to maintain. Some exercises are most helpful to people who are trying to burn fat. Some are most helpful to those trying to build lean muscle. Some are best for those trying to build bulkier muscle. Be aware of what the exercises you are doing focus on.

Try to use free weights rather than exercise machines. While exercise machines are great a way to stay fit, your body can actually benefit more from free weights. Free weights work stabilizer muscles that most machines don’t. Not to mention, free weights are also much less expensive and bulky. It is a better choice all around to add free weights to your home gym.

A great way to help you get fit is to find a workout buddy. Workout buddies are great because they can lend you motivation when you need it and they can spot you when you’re lifting weights. If you’re going to be lifting heavy weights, a workout partner is strongly recommended.

If you are attempting a dead-lift exercise and want to protect your joints, mainly your knees, you should never max out with the weight you’re lifting. Attempting to lift too much weight will cause you to bounce and jerk upon lifting, and this can easily damage your knees and other joints. Going easy on the weight helps you go easier on the joints.

One tip to live a healthier lifestyle is to make sure you get the recommended seven to eight hours of sleep every night. Sleep is needed to keep your immune system healthy and control stress. Studies have shown that not getting the proper amount of sleep is linked to obesity.

Bike riding is a wonderful past time for many americans. When they think of riding bikes, they think of wonderful memories from childhood. Riding a bicycle can also be a wonderful activity for any adult trying to lose weight. You will work up a sweat while on a bike ride, and be able to lose many calories-all while having a good time.

To relieve pain from arthritis, do finger exercises. Finger exercises work the small muscles in your fingers and hand to relieve stiffness and pain. Although it may seem silly, doing finger exercises is an important part of any fitness workout plan if you are an elderly or young person with arthritis.

Increasing the amount of eggs one eats will increase the amount of protein the body takes in. It is very important for the development of fitness that the body has enough protein to build new muscle tissue. Choosing high protein foods will provide the materials the body needs.

If you are having a hard time fitting in a workout, set up a time to get in some exercise and stick with it. Even if you only have a few minutes to commit to it, you will feel better knowing that you stuck to your guns and got some exercise.

A great fitness tip is to count repetitions backwards. This will assist you in doing more reps because when you approach the end of a set, you will not be thinking about how many reps you have done. Instead, you will be thinking about how many you have left, which can help you squeeze out those last few reps.

Improve your basketball dribbling skills by practicing dribbling with gloves. Leather or canvas gloves work best. The glove’s thickness causes your fingertips to become more sensitive to touch so that you can have better hand control of a ball when the gloves are removed from your hands. You can even achieve ball handling mastery this way.

With the previous tips floating through your thoughts, you ought to be ready to create your own personal fitness routine! It does take some research and some work, but if you keep at it, it is indeed achievable. So, go out there, enjoy yourself, and achieve all of your fitness goals!…

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General Article

Why Am I Always Tired and How to Overcome Tiredness

Why Am I Always Tired and How to Overcome Tiredness

It seems more and more people today bring this topic up to discussion why am I always tired? It can become a burden distracting you from your works and more.

What is the cause? There are just so many contributed factors that can make you feel tired quickly.

1. Lack Of Sleeping

Many people believe that lack of sleeping will make you tired very quickly, contrary with popular opinion, lack of sleeping will not make you tired. Many people sleep for only 4 hours a day and still they can run their day full of energy. It is actually an excessive sleep causing you feel tired.

2. Are You Having A Stress

Having a stress or similar emotional costly condition can make you feel tired quickly. Having stress can trigger a surge of hormone: cortisol and adrenaline.

These hormones can lead to a fatigue related symptom, for this problem you might want to take medication or yoga class to manage your stress level.

3. Coffee

Drinking coffee can give short term energy for your body however it will cost you a lot in a long run. Caffeine contained inside coffee can destruct your body metabolism system, block a surge of several recovery hormones and this will make become tired even more. Avoid coffee or drink that has caffeine at all cost.

4. Avoid Alcohol

Sipping a small amount of alcohol at backyard part will never hurt everyone, but consuming it a lot of quantity will cost you a lot.

Not only you get more tired easily but also you will get various health problems such as digestion problem, or liver. Never consuming alcohol excessively, always know your limit.

5. Are You Doing Exercise Extensively

You might do your workout extensively in hope to get lean muscle. However according to recent research, exercise extensively will make your body even smaller and tired, sometimes less is more.…

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General Article

Shift Work Fatigue: Some Bright Ideas To Help You Get Your Motivation Back!

Shift Work Fatigue: Some Bright Ideas To Help You Get Your Motivation Back!

Shift work fatigue is certainly the bane of our existence when you work crazy and irregular hours. In fact wandering around in a zombie-like state is something that you never really get used to.

When you feel tired all of the time, you also suffer from a lack of motivation. Motivation that is – to do anything.

You may even have days when you just want to stay in your pyjamas and build a track between the fridge, the bathroom and your bedroom!

So if this is sounding familiar, what can you do to get your motivation (and life) back on track?

Well begin by incorporating more ‘Bright Ideas’ into your life.

Because whenever you are exposed to darkness, your body naturally slows down and you become tired. In fact, for thousands of years the human race has gone to sleep when it’s dark and has woken up when it’s light.

That is of course, unless you work shift work. Unfortunately we push our bodies to do the complete opposite.

So how can you use the power of light to help motivate you? Well according to a study by Dr Bob Arnot, author of The Biology of Success, adding more light into your day radically improves your mood and mental state.

So here’s some Bright Ideas to help you get your motivation back:

* Get outside for a few minutes each day.

* Open all of your windows to allow more natural light into your house.

* If you’re particularly vulnerable to spending too much time inside, then you might want to invest in some good Light Therapy. For example, the Lite Book is a well known product that helps those who suffer from SAD (Seasonal Affective Disorder) by assisting in the regulation of melatonin – a feel good hormone that makes you feel more content and energized.

So start incorporating more ‘Bright Ideas’ into your life and you’ll begin to feel much more alert and motivated throughout the day.

Of course you can never beat taking some well earned “time out” on your days off by going for a walk in the sunshine and getting some fresh air. This will always leave you feeling much more energized as opposed to spending your days off slumped on the couch in front of the telly!…

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General Article

How Anti-Fatigue Floor Mats Help Your Business

How Anti-Fatigue Floor Mats Help Your Business

From production lines to offices, millions of workers spend the majority of their time on their feet. This can produce sore feet and legs, back strain, even neck injuries and headaches. While there may be no way to avoid spending the majority of the day standing, there are ways to prevent the kinds of strains and stress that fall on your employees, which in turn cause lost hours and decreased productivity. Healthy employees are much more attentive and productive, not to mention much more loyal and happier overall. Alleviating the strain associated with the hours of prolonged standing also improves the quality of the work being performed.

Comfortable shoes only go so far when it comes to reducing foot, leg and back strain. Anti-fatigue floor mats are designed to provide support and increase the comfort of individuals who spend a lot of time standing in one spot. This is especially true if your employees are working on a concrete floor. Rubber mats allow the worker to spend more time concentrating on the job and hand and less time dealing with sore feet. These mats often have beveled edges which keep cords and other things from catching on them and prevent people from tripping over.

Anti-fatigue flooring is also generally designed to be oil and chemical-resistant. This makes them excellent for use in areas where liquids are being used. Their anti-slip nature makes their safety value even higher. The variety of sizes and shapes that they are available in means that there is most likely an anti-fatigue mat suitable for your work environment. These mats are good for more than just standing on in one place. If an employee moves around in one area quite a bit throughout the day, a larger mat will allow them to work on a cushioned surface throughout the day. They can also be used in high traffic areas.

If the work area changes periodically, then an interlocking mat provides a high level of adjustability. Anti-fatigue mats not only increase productivity and create more comfortable employees; they can play a large part in reducing work comp claims. A more productive and more attentive worker is a bonus for any company. If you have noticed that your employees are taking breaks to walk around or are constantly shifting their weight from foot to foot, then it may be time to invest high quality Anti Fatigue Floor Mats for your business.…

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General Article

5 Sports Nutrition Foods to Make McDonalds Hate You

5 Sports Nutrition Foods to Make McDonalds Hate You

Are you a healthy athlete searching for some additional sports nutrition tips? Or are you a fast food junky slouched in front of your TV?A� Either way please allow me five minutes to share with you 5 wholesome foods that’ll help you outrun a cheetah on steroids.

What you eat is important, as it will affect how you perform.A� A healthy and nutritious routine doesn’t have to revolve around eating limp lettuce and celery sticks. With a little imagination you can prepare meals as if they came right out of Gordon Ramsey’s kitchen.

Fish, has been eaten for centuries by the Japanese and Eskimo people and is widely recognised as a key reason for such low heart disease in these populations.A� Packed with omega 3, protein and iron, oily fish (such as salmon, tuna and mackerel) also have anti-inflammatory properties that will help you recover from injury.A� Instead of deep frying your next fish fillet, try grilling or smoking it as this will ensure that you retain its natural benefits.A�A�A�

Potatoes, in all its form and varieties, are another excellent staple food that has been eaten worldwide for generations. The ‘apple of the ground’ is a rich source of vitamin C and contains carbohydrates which will turbo charge your energy levels. Instead of reaching for a packet of potato chips or crisps, set your oven to 180 degrees (350 Fahrenheit), and pop in a medium sized potato before your next run. An hour later, it will be baked to perfection and will help replenish your energy levels.A� Try adding baked beans and cheese to create a delicious blend of nutrition and flavour.

Berries, tiny but crammed full of nutrients, will help regulate your blood pressure, enhance your immune system and repair damaged cells to help you recover faster.A� Like many berries, blueberries contain powerful antioxidants which help fight and even prevent cancer.A� Throw a cup or two into a blender, add a dash or honey and top with milk to make a refreshing smoothie to enjoy at breakfast, lunch or dinner.

To help combat fatigue, try natural Greek yogurt.A� As a dairy product, yogurt is made up of calcium, which your body uses to strengthen your bones and boost metabolism.A� Your muscle metabolism will help you recover after exercise faster and more effectively as well as help burn unwanted fat.A� In my opinion, natural low fat yogurt is an ideal substitute for milk, as I put it on my cereals and in my smoothies for breakfast.A� It’s easy to imagine why the Greek legend, Marathon, found so much energy to run that epic 26 miles all those centuries ago.

A carbo-loaded breakfast is important for any athlete.A� Containing an abundance of carbohydrates, a daily bowl of oatmeal porridge will help your body to absorb carbohydrates slowly.A� These complex carbohydrates will not only keep you full; they will reduce cravings and supply you with energy for several hours.A� Oatmeal also contains fibre which will help flush out harmful toxins in your body, leaving only the healthy, balanced nutrients behind.A� To liven up my morning porridge, I sometimes add a sprinkle of almonds and sunflower seeds with a teaspoon of honey after cooking, to sweeten them up.A�

Whatever your athletic needs, healthy eating doesn’t have to revolve around strict nutrition, eliminating all treats and staying abnormally skinny.A� Instead, it should be about feeling great, feeling full of energy and staying in shape.A� You can do all of these by learning some basic sports nutrition tips and putting them to good use.…

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General Article

Fibromyalgia Symptoms, What Is a Dysregulation Syndrome?

Fibromyalgia Symptoms, What Is a Dysregulation Syndrome?

Do you have chronic fatigue syndrome? If you suffer with fibromyalgia symptoms, then the answer to that question is probably “Yes”. CFS or “chronic fatigue syndrome” goes hand-in-hand with fibromyalgia. There are actually several different issues that typically accompany fibromyalgia symptoms… and many in the scientific and medical communities believe that fibromyalgia symptoms and chronic fatigue syndrome are just different manifestations of the same disease or type of syndrome.

You see, fibromyalgia syndrome (FMS), chronic fatigue syndrome (CFS), multiple chemical sensitivity syndrome (MCS), myofascial pain syndrome (MPS), and many other conditions form a family of overlapping syndromes. Thanks to the scientific studies done by Nobel Peace Prize winner Muhammad Yunus, M.D. of the University of Illinois – College of Medicine, these syndromes have been given a name.

Dr. Yunus views fibromyalgia symptoms and chronic fatigue syndrome as being part of a larger spectrum of conditions, which he calls “Dysregulation Spectrum Syndrome”, or DSS. He claims that most patients have more than one of these syndromes. Dr. Yunus uses the term dysregulation to mean bio-physiological abnormalities, possibly in the body’s neurological, hormonal and chemical systems… which lead to negative immune (or autoimmune) system responses.

A partial list of the Dysregulation Syndromes that Dr. Yunus sites, are:

Fibromyalgia Syndrome – FMS

Chronic Fatigue Syndrome – CFS

Multiple Chemical Sensitivity Syndrome – MCS

Myofascial Pain Syndrome – MPS

Temporomandibular Joint disorder – TMJD

Tension Headaches

Periodic Limb Movements of Sleep – PLMS

Migraines

Restless Leg Syndrome – RLS

Irritable Bowel Syndrome – IBS

Irritable Bladder Syndrome

Primary Dysmenahorrea

This list could go on for quite some time. Dysregulation syndromes like fibromyalgia symptoms, seem to “run in packs”, and for those that suffer from them, life is more than just “impaired”. Life can be downright miserable.

But it doesn’t have to be. Do you suffer with a dysregulation syndrome like fibromyalgia symptoms? Would you like to know how to rid yourself of this type of debilitating pain and misery permanently? Besides the medications that are currently in use for treatment of these various conditions (with their many side-effects), there is a natural way to treat these illnesses. As a fibromyalgia survivor, I discovered this fact and have been symptom-and medication-free since I started the natural treatment. The answer is simple. It’s improved overall health through cellular nutrition.

Medical sources including the American Medical Association, agree. By improving our health, by feeding our bodies at the cellular level… our bodies become able to replace damaged tissues with healthy ones. This rebuilding process takes place mostly while we are asleep, and can greatly reduce or even eliminate and symptoms of virtually any dysregulation syndrome (like fibromyalgia symptoms), or another autoimmune disease.

To learn more about cellular nutrition and the natural treatment of any dysregulation syndrome like fibromyalgia symptoms, contact me now by clicking on one of the links below.…

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General Article

The Power of Negative Ions to Heal and Cleanse Your Body

The Power of Negative Ions to Heal and Cleanse Your Body

In the olden days, people used to go to the seaside when they suffered from ill health. The clean salt air and pounding surf seemed therapeutic, bringing life back to the weary and fatigued. Today, most vacationers seek mountain and tropical retreats where the air is pure and the environment is free from everyday stressors, like traffic, email, and cell phones.

It turns out that there might just be a scientific reason you find nature so healing and refreshing. Natural environments are charged with tens of thousands of free-flowing negative ions. This contrasts drastically with the typical American home or office which often registers only dozens or even a flat zero.

Computers, television, cell phones, and acid-forming foods (highly processed and chemically laden foods that typically comprise the Standard American Diet) emit a positive charge. The myriad technological devices surrounding us generate a sort of electrical smog that clouds our thinking and lead to bad moods, restlessness, and headaches. The positively charged ions in our homes and offices ‘stick’ to the negative ions that should be circulating your body, reducing your body’s overall negative charge, which is the natural state of health.

Ions are created in nature as molecules break apart due to sunlight, radiation, and moving air and water. “The action of the pounding surf creates negative air ions and we also see it immediately after spring thunderstorms when people report lightened moods,” says ion researcher Michael Terman, PhD, of Columbia University in New York.

Researchers at the Goldstein and Lewin Dept. of Medical Research in Stahnsdorf, Germany, have correlated prolonged deprivation of negative ions to a shortened life span. On the other hand, researchers at the Russian Academy of Sciences in Moscow have demonstrated that exposure to high levels of negatively charged ions mitigates the effects of physical stress on the body. “Generally speaking, negative ions increase the flow of oxygen to the brain; resulting in higher alertness, decreased drowsiness, and more mental energy,” says Pierce J. Howard, PhD, author of The Owners Manual for the Brain: Everyday Applications from Mind Brain Research and director of research at the Center for Applied Cognitive Sciences in Charlotte, N.C.

Negative ions have been shown to be effective at treating depression and seasonal effective disorder. The negative charge also binds to positively charged elements in your body, pulling out toxins and impurities. But before you rush out to buy an expensive negative ion generator, take heed: many of the products on the market do not produce a therapeutic dose of negative ions or are affected by other electromagnetic equipment in the room, such as computer screens, air conditioners, or televisions.

So, what do you do if you want to take advantage of the myriad health benefits of negative ions? First, limit your exposure to positively charged elements such as television and acid-forming foods. Second, use natural negative ion producers such as Himalayan Salt Lamps (recommended by Dr. Oz) and pure 100% beeswax candles, which actually emit negative ions and purify the air in your room as they burn (as opposed to paraffin candles that are created from petroleum sludge and emit carcinogens into the air). Third, and most importantly, take yourself to the biggest negative ion generators on the planet: waterfalls and ocean surf.…

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General Article

The Dangers of Driver Fatigue

The Dangers of Driver Fatigue

Drivers face a number of threats every time they go on the road. One of the types of dangers that usually do not cross minds is the danger of commercial trucks. These are gargantuan motor vehicles that can cause serious injury and death in the event of an accident. Because the consequences can be so severe, truck drivers and companies alike need to take pains to avoid negligent driving. One of the most deadly causes of truck accidents could be remedied simply by a good night’s sleep. The problem? Truck driver fatigue.

According to accident statistics, this is one of the leading factors for road accidents and can account for as much as 40 percent of all truck collisions. These workers are constantly under the pressure of delivering their cargo on a deadline. Because of this surmounting pressure, they are often compelled to skip mandated resting breaks and drive over the legal limit of operating hours. This results in at least 750 deaths per year and as many as 20,000 injuries. In attempts to decrease this number, the federal government has gotten involved and is constantly at work to formulate legislation to remedy the situation.

Recent legislation has limited the amount of time that commercial drivers can operate their vehicle per week as well as other related mandates. The trucking industry is less than enthusiastic. They say that no matter how many regulations that are placed on drivers, if some companies and their employees still want to bend the rules, they will. There have been many cases of truckers entering false numbers into their log books in order to avoid heavy fines and penalties.

Some of the major regulations are as follows. They cannot operate their vehicle for more than eight hours without then stopping and taking a 30 minute resting break. Also, the total number of hours that a driver is allowed to operate per week has been lowered from 82 to 70. What is shocking is that recently after this and legislation like it, the Insurance Institute of Highway Safety reported more recorded instances of falling asleep at the wheel than there were in prior years.

If you were injured in a car accident because of a driver who fell asleep at the wheel or was not paying attention because they were extremely fatigued, then you are entitled to file a claim against the driver and possibly the company as well. When drivers are not taking the necessary resting breaks, they are operating their trucks negligently, and negligence is a grounds for a personal injury lawsuit. Do not be afraid to seek legal help if you believe that your accident was caused by a fatigued driver, because if the evidence points in that direction then you may be able to obtain a substantial recovery.…