Health Tips, Healthy Eating and Diet Plan


Everyone wants to be healthy. Being healthy means more than not being sick – it means having the energy to enjoy life. It means being physically and mentally able to deal with most of the curve balls life throws. Being healthy lets us live life to the fullest. Who'd want to miss out on that?

Unfortunately, health is not guaranteed, it is something we have to work for. Even the most careful person can get sick, end up in a car accident or otherwise lose their health. Even when disaster doesn't happen, the ongoing stresses of life can wear our health down. It takes daily action to support and reinforce our health and well being.

Luckily, staying (or getting) healthy doesn't necessarily take a lot of work. For people who are not dealing with severe illness, a few simple steps can really improve day-to-day health. For those who are ill, these little things won't bring a magic cure, but they can strengthen your mind and body to better fight back against your illness. All it takes is a few minutes a day and a commitment.

This is a brief guide to being healthy. There is far more information available on health than can be fit in a single website. Use this guide as an introduction and a way to get started. If what you find here is enough to get you the level of health you want, use it and enjoy the results! If not, don't be discouraged, from this starting point you can go a lot further with time and research.

You will find three general topics in this guide – health tips, healthy eating, and diet plan. Health tips is a collection of simple things you can do every day to make a difference in your health. Healthy eating introduces the some of the basics of a healthy diet that most nutrition articles don't talk about. Diet plan offers some thoughts and ideas on designing a diet plan, if your weight is impacting your health. These three topics provide a good introduction to what you need to know to get and stay healthy.

 

Health Tips

Contrary to popular belief, you don't need to make major life changes to improve your health. Small things, taking just a few minutes each day, can make a big difference. In this section, you will find several suggestions for small changes you can make that have a big impact on your health.

You don't need start doing all these things at once. You want to make these small changes into habits that you don't need to think about. Start with the one that will be easiest for you to add to your day. Once that change has become a routine you don't need to think about, try adding another. This way you aren't trying to remember several new things at the same time. Remember, this is about making small changes. And even you only follow one of these health tips, you'll still be making yourself healthier.

 

Drink water : This surprisingly obvious health tip has popped up frequently in recent years, and for good reason. Many people in the United States are living in a state of constant dehydration. One study found over 50% of women were chronically dehydrated. Unfortunately, as often as this advice has been given, not enough people are following it.

How can you tell if you are drinking enough water? Don't waste your time counting how many cups of water you drink each day. None of the medical authorities can agree on how much water any given person needs. This is because we are all different, and are bodies all need different amounts of water. The trick to telling if you are dehydrated is to stop worrying about the numbers, and start paying attention to how you feel.

If you frequently feel like your mouth is dry, if your skin tends to be dry and itchy, and if your lips chap easily, you are probably dehydrated. Another clue is in how you drink. If you pick up a glass of water and can comfortably take a sip and put it back down, you are not dehydrated. If you need to take several large swallows before you put a glass down, you probably are.

Make sure you drink water, not sugar drinks, tea or coffee, several times a day. Many non-water beverages (like tea and alcohol) can actually make you dehydrated.

Get Some Sun: Sunlight is crucial for both our mental and physical health. Not getting enough sunlight can lead to depression. It weakens the immune system and can even increase your chances of osteoporosis. It's important to get a little bit of sun each day.

Now, a little bit of sun doesn't mean setting out a lawn chair and baking for several hours. It means sitting one your front porch while you drink a cup of coffee in the morning or sitting on a bench chatting with a friend for 10 minutes on your break. 10-15 minutes of sunlight and fresh air each day can make a huge difference in your health.

Try to get your sun in the morning or late afternoon. Remember the old saying about 'too much of a good thing' and don't put yourself at risk of skin cancer by over sunning or going out to often in the heat of the day. The gentle sunlight the hits early and late in the day will give you the health benefits you want without the risks.

Change Your Position: Most of us spend a great deal of the day doing the same thing over and over again. We sit at desks, we stand in one spot or we walk around, depending on what our job is. Whatever it is your job has you doing, take the time every hour to chance your position or your pace. Sit down, stand up, bend over, jog, run in place, reach up high, something!

Doing the same thing all the time creates stress on the body, interferes with circulation and generally just isn't good for you. Not everything is equally bad – standing all day is better than sitting, because sitting interferes with blood flow. Walking it better than standing because it keeps the muscles moving and helps blood flow. But a change is still good no matter what it is you are doing.

You don't need to take a lot of time or make a big change. Taking 5 seconds to reach for the ceiling, than bend over and reach for your toes, can be enough. If you are sitting and can't stand up, stretch your legs out and try to touch your toes or place your hands on top of your head and twist your body from side to side. Doing something small once an hour is enough to start making a difference in your health.

When health care and technology are combined the results can be outstanding. Over the past ten years we have seen tech jobs in the health industry sky rocket. It is clear that by using new technologies we can improve our health care system an this is a job that is not only fulfilling, it pays well too. Health care IT deals with all aspects of motorization of patients, records and files. It also offer endless solutions for problems in hospitals and medical centers.

 

Healthy Eating

Okay, before everyone's brain's shut down on an image of tasteless 'good for you' crud, let's examine some prejudices. Most people today have an idea of 'health food' as been bland an impossible to enjoy. Therefore, eating healthy becomes a chore and food stops being what it should be: one of the great pleasures of life. 

The idea that healthy food should be tasteless is thoroughly outdated. It comes from the middle of the 1800s when doctors thought that some types of illness was caused by people being 'over-stimulated'. So they made everything medical as dull as possible, and deliberately created the most tasteless possible goop to sell as 'health food.' Take a calendar check here – this idea goes back to before doctors knew that germs caused disease. Isn't it time to get rid of it? Who wants to eat food two centuries out of date?

There is another reason many people assume healthy food is tasteless or disgusting. In a word: vegetables. We all grew up with our parents telling up 'eat your vegetables, they are good for you,' while we desperately tried every trick to avoid swallowing those disgusting green things.

If you can, try and open your mind enough for a new concept: vegetables don't have to be bland or disgusting. There are two reasons why we grew up feeling like there was nothing worse than vegetables. First, most of our parents didn't know how to cook them! For many American families, cooking vegetables comes straight out of the classic English cook book – boiled tasteless. There are a lot of great ways to prepare veggies, but in a pot of water is usually not one of them (unless you are making stew!)

The other reason we hated vegetables as children has to do with our taste buds. Many vegetables are bitter, and children don't like bitter things. As people grow older, their taste buds change, and they begin to like bitter flavors more. Which is why beer and coffee were yuck worthy when you were a child, but may be really good now.

So, here's a suggestion: when you decide to start eating healthy, don't see it as forcing yourself to eat boring, icky, pointless stuff. Instead try and see is as exploring a new cuisine, the same way you would if you decide to try to learn to cook Japanese food or French cuisine. Explore recipes, learn techniques, play with spices and have fun with it.

So just what does healthy eating consist of? Mostly, a reasonable balance. That's why they call it a 'balanced diet'. Basically, healthy eating calls for a little bit of everything. You can think of it in terms of nutrition – a bit of carbs, a bit of protein, a bit of vitamins and minerals, a bit of fats, a bit of sugars. You can see it as food instead – some pasta and bread, some meat and beans, some fruit and vegetables, some oils, some sweets. In China the approach is balancing flavors – something salty, something sweet, something savory, something bitter and something sour makes for a balanced meal too.

Basically it comes down to variety, the more kinds of things you eat, the more nutrients you are getting. Plus, the greater variety of food you eat the less likely you are to get too much of anything (like sugar and fat).

There is one other side to healthy eating – it's not always what you eat, sometimes it is how you eat it. There are two things you can do that will make your eating habits a lot healthier. The first is to eat slowly. The second is to snack. Without doing anything else these two things can make a big difference in the health of your diet.

Try an experiment next time you eat. Chew eat bite 20 times before swallowing. You'll find some surprising results. Chewing longer helps you digest the food better, so you use less energy absorbing it and get more nutrition out of it. Eating more slowly gives your body time to process the food and realize how much you have eaten. It takes your body several minutes to realize it is full, so every time you eat there is some food that you don't need to eat. You don't realize this, because you don't know you are full. Eating more slowly means you eat less extra food.

Our bodies are designed to be eating constantly. They are not designed to eat a few huge meals and then go hours with out food. In fact, if you go more than four hours without eating, your body will decide there isn't enough food and you in danger of starving. Then it will start deliberately packing on pounds. A small snack every few hours will keep your body from freaking out about the coming famine. It doesn't have to be a big snack. Grab an apple, munch a few nuts, or nosh some chips (potato chips are actually very healthy if you get the low salt kind and don't eat more than a handful at a time).

Over the past decade Americans have working to improve their eating habits. In some cases dietary monitoring is necessary and essential. Today supermarkets have quality health food sections offering fresh and nutritious foods. It is just as important to monitor what food comes into your home and to eat right. 

That's it. Healthy eating in a nut shell. Now let's take a look at what you can do if you are coming to healthy eating a bit late, and need to get on a diet plan to get back on the road to health.

 

Diet Plan

For most people, 'diet plan' conjures up images of counting calories, giving up favorite foods and a general annoyance that pervades all of life. For years diets have based on denial. Stop eating so much, stop eating this or that thing that is bad for you, stop eating things cooked this or that way.

To some extant this denial approach is necessary, if what you have been eating until now has led you to the point that you need to set up a diet plan, than you need stop eating the way you have been and start eating a new way. Which means you have to deny yourself some of the things you are used to eating.

The mistake with the traditional approach is that it makes denial a lifestyle, and few people can live like that for long without giving into temptation, which leads to guilt and even more problems. Denial just doesn't work as a long term strategy.

What does work for a diet plan? Change and discipline. There is a difference between 'I can never have any cake' and 'I can have cake on special occasions, but only one slice.' The first is denial, the second is discipline. Changing your habits – having only one slice of cake at parties rather then several, having a small snack rather than a large one, munching on nuts or berries instead of hard candy, is the basis of a good diet plan. The discipline to stick to your diet plan is what will make it work.

So how do you build a diet plan?

Start by coming up with a list of small changes you want to make to the way you eat. Don't go for sweeping reforms like 'no more sugar' or 'eat a salad every day' unless you are one of the rare people who do best going cold turkey on a bad habit. Instead go for things like 'eat 2 salads a week', 'only eat desert twice a week' or 'only have 1 slice of bacon with breakfast'. These should things that you can adjust to in a few weeks, or even a few days.

Pick one change to start with. Its up to you whether you go with the one that will be easiest or hardest, you know yourself best. Start that change in your diet immediately. It may be difficult at first and will feel strange for while, but stick with it. In a short while it will be a normal part of your routine. When that happens, it's time to make the next change.

By building a diet plan around gradual changes you create a lifestyle change that can be permanent. Instead of getting the diet see-saw of losing lots of weight quickly and then gaining it all back, you will be able to lose weight gradually and keep it off.

You will get better effect if you combine this diet plan with an exercise program. This way your body will be burning more calories while you are changing your eating habits.

 

However you approach getting healthy and changing your life, make sure it is something you can live with. You want to work towards your health while enjoying life as much as possible. Making yourself miserable rather defeats the purpose, after all.

March 18, 2012 8:58 PM
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Non Profit Causes to Support Throughout the Year


Congratulations for taking into consideration the needs of others with the desire to support a non-profit organization. You’ll have no problem when selecting an organization to support. There are many to choose from and many that will greatly benefit from your commitment to social responsibility through generous donations of time and money. Causes ranging from breast cancer research fundraising, which is highly relevant with National Breast Cancer Awareness Month right around the corner, to improving the human rights of citizens around the world.

 

But before you get started, there is quite a bit to learn if you’ve never delved into this practice of giving to a non-profit before. From the benefits of providing support and selecting an organization to support to the development of a sincere public relationship with the organization and successful management of these efforts, there is much to learn.

Supporting a Nonprofit Organization is Beneficial for Business

With the right motives and careful implementation of these practices, your business will reap the rewards of a sincere relationship with a non-profit organization. Some of the rewards that you’ll discover include the deep satisfaction and pride taken in knowing that your brand is doing something to make a difference in the lives of others and in the world.

 

While reaping the rewards of making a difference in the world through the power of your brand, with careful management of this new relationship you’ll strengthen your brand’s image. When you decide to support a cause with the right intentions, this puts a positive spotlight on your brand's products and services. This is because most consumers appreciate honesty and a brand that truly cares.

Developing a Sincere Relationship with the Organization

You’ll want to tread carefully with this newfound relationship because the public tends to see right through a brand that donates to charity for self-serving purposes. This practice is often frowned upon around the world and can actually hurt your brand’s image in the end. Before choosing a cause to support, you'll want to consider your brand’s story and your brand’s social responsibility statement.

 

If your brand has yet to develop this type of statement, now’s the time to do so. This statement should connect with your reasons for supporting any type of cause. When demonstrating sincerity, you’ll do so through a wide-array of resource commitment. This commitment should include donations, volunteer time of employees, and executive leadership. Furthermore, the length of time to support a non-profit is also important. Generally, the lengthier the engagement of the brand, the stronger the brand’s image. This shows dedication and commitment. Once this relationship has been established, it’s crucial to sustain the relationship.

 

That's why you'll want to designate a management team to carefully manage this partnership. You’ll want to create a management team with professionals responsible for handling key areas such as marketing initiatives and public relations. And this team should include at least one visible executive team member

Choosing a Nonprofit to Support

There are literally thousands of nonprofits around the world for your brand to choose from when selecting a cause to support. When nominating an organization, remember that the organization's mission statement should coincide with your brand's social responsibility statement.

 

Here are just a few causes to consider supporting throughout the year:

 

These are just five of the top causes to support throughout the year out of the literally thousands available for your brand to choose from. Remember, with good intentions and careful management of a new relationship with a non-profit, you’ll reap many wonderful rewards with this positive partnership. With the wrong intentions, you risk the damage of your brand’s image.


August 22, 2014 3:43 AM
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What is Hospice Care and What Does it Cost


What is Hospice care?

 

Unlike other forms of medical care, hospice care is more spiritually concentrated.  It is considered to be the model for quality, compassionate care for people facing a life-limiting and illness or injury, which allows them to spend their final moments in a pain limited environment, which encourages a positive and more relaxed experience during a dire and stressful time.  Hospice care involves a team-like approach, which includes doctors and nurses.  They utilize expert care to limit discomfort by managing pain and providing needed emotional support with medications and counseling.  The support given is not only in the form of pain management, but through emotional and spiritual support, which is shaped by the patient’s needs and wishes.  Not only is the patient provided care but to loved ones as well.  Hospice’s primary philosophy through a dying patient’s final stage in life is upheld by the belief that each of us has the right to die pain-free and with dignity, and that loved ones of the patient will be provided with the same support.  Hospice provides comfort and support through a difficult and painful time.

 

Hospice care focuses on caring, not curing the terminal disease or ailment.  In most cases, the patient is provided with this care at their home, which provides them additional comfort and support.  Hospice is considered when medical treatment is no longer helpful or useful towards a cure.  Aside from the option of support and care at a patient’s home, hospice also provides freestanding hospice centers, hospitals, and nursing homes and other long-term care facilities, which may be more suitable for a patient’s level of needed care.  Hospice care is available for anybody and everybody at any age, religion, race, or illness.  Hospice care is usually covered under insurances and benefits, such as Medicare, Medicaid, most private insurance plans, HMOs, and other managed care organizations.  Overall, there are several options when it comes to financial support towards hospice care.

 

Usually, a family member serves as primary care towards a hospice patient.  Aside from providing care, they also can help make decisions for a terminally ill patient when they are no longer able to do so.  Members of hospice staff make regular visits to ensure the patient is as comfortable as possible. They provide the needed medications and other treatments or levels of support that family members or other caregivers cannot provide.  Hospice care providers provide this level of care until the terminally ill patient passes.

 

The hospice team constructs a care plan that meets each patient’s individual needs for pain management, emotional support, and symptom control.  The team usually consists of the patient’s personal physician; hospice physician (or medical director); hospice nurses; home health aides; social workers; clergy or other counselors; trained volunteers; and speech, physical, and occupational therapists, if needed by the hospice patient.  Now, this team provides services to the terminally ill patient.  Among their major responsibilities, the hospice team manages the patient’s pain and symptoms through medications or other devices; assists the patient with the emotional and psychosocial and spiritual aspects of dying; provides needed and necessary drugs, medical supplies and equipment; coaches loved ones on how to care for a hospice patient; delivers special services like speech and physical therapy when and if needed; makes sort-term inpatient care available when pain or symptoms become too difficult to manage at home, or the caregiver needs respite time; and provides bereavement care and counseling to surviving loved ones after the hospice patient passes.  Hospice care requires a lot of personalized attention; however, a hospice team is trained in providing this care on an efficient level, which gives the patient the dignity and comfort.

 

What Does Hospice Care Cost?

First off, hospice care covers several subcategories of costs, they include: all doctor services; nursing care; medical equipment, such as wheelchairs, walkers, hospital beds, and other devices); medical supplies (such as bandages and catheters); drugs for symptoms to control and pain relief (may need to pay a small copayment); hospice aide and homemaker services; physical and occupational therapy; speech-language pathology services; social work services; dietary counseling; grief and loss counseling for you and your family (during and after hospice patient passes); short-term inpatient care (for pain and symptom management); short-term respite care (may need to pay a small copayment); and any other Medicare-covered services need to manage your pain and other symptoms related to your terminal illness, as recommended by your hospice team.  Overall, considering many benefits and insurances cover these expenses, hospice care provides all the needs for a terminally ill patient. 

What Medicare Won’t Cover Once You Choose Hospice Care

Treatment intended to cure your terminal illness, make sure you talk with your doctor if you are considering treatment to cure your illness; you always have the right to stop hospice care at any time.  Unlike prescription drugs to maintain and manage pain, prescription drugs to cure illness will not be covered.  Any care provided that was not set up by the hospice team.   Room and board are not covered.  And, finally, emergency room care, inpatient facility care, or ambulance transportation are not covered unless they are arranged by your hospice team or is unrelated to your terminal illness.  While hospice care provides several levels of service, these are important points to remember when setting up hospice care.

In Conclusion 

Hospice care is modeled for quality and is more spirituality concentrated.  It provides needed pain management, counseling, and other forms of care in the final moments of a terminally ill person’s life.  Hospice care is decided when you no longer want treatment for your terminal illness, and that further treatments are not necessary because they are no longer working.  Hospice care is covered under several different insurances and coverage plans, most of which cover all costs and services mentioned above.  However, under some circumstances, it can be expensive and lead to a lot of debt. If you are in debt, check out the top ten reviews to research debt management options. It provides a terminally ill patient with many levels of services, which make the final moments of a terminally ill person’s life as easy and pain-free as possible.

July 5, 2014 3:20 PM
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Chronic Pain, Addiction, and Patient Compliance


One of the more difficult problems facing healthcare providers is the issue of how to effectively treat patients with chronic pain.

The National Institutes of Health indicate that pain in more prevalent among Americans than heart disease, cancer, and diabetes combined. Furthermore, pain is listed as the most common reason Americans seek healthcare, and it is a leading cause of disability.

While behavioral interventions show promise, a large number of patients still rely on medication as the primary method of pain management. Medication can be highly effective in treating acute pain, but can be problematic when used long-term to treat chronic pain.

Risks Associated with Long-Term Use of Pain Medication

One of the biggest risks associates with long-term use of pain medication is that a patient may develop a tolerance and an increased sensitivity to pain, known as hyperalgesia. The combined effects of increased medication tolerance and hyperalgesia could result in the patient taking higher and more frequent doses than prescribed and becoming addicted. The patient could also combine the medication with other substances, like alcohol or other painkillers, to heighten the affects.

On the other side of the coin are the patients who are afraid of becoming addicted. These patients may take their medication in lower and less-frequent doses than prescribed, or avoid taking the medication at all. The patient may not become addicted, but his refusal to follow the treatment protocol could make his condition worse.

In both instances healthcare providers are faced with issues of medication compliance.

Methods of Ensuring Compliance

One way that doctors are trying to mitigate the risk of tolerance and addiction is by thoroughly screening patients for addiction risk factors, such as a personal and family history of drug addiction or mental illness. Doctors are also closing monitoring their patients for signs of drug abuse. This monitoring may include regular screening with the help of companies like USHealth Group Private and Medicus Labs, as well as paying close attention to patient behavior, like frequent requests for refills. If the patient appears to be developing a tolerance, or addiction, the doctor can intervene on the patient’s behalf before things go too far.

Doctors are also looking more into non-habit-forming medications, alternative and complementary therapies, and other non-narcotic treatment protocols for pain. For patients who have a fear of narcotic drugs, these treatment protocols could provide them peace of mind in addition to pain relief, thereby making them more likely to comply with doctor’s orders.

Conclusion

Roughly 100 million Americans suffer from chronic pain, and an estimated 20 percent report that the pain disrupts their sleep for several nights a week. Chronic pain leads to as much as $635 billion in medical costs, days off, and lost wages. It is important for patients with chronic pain to comply with doctor orders to get the relief they need. 

However, doctors also need to take steps to ensure patient safety, including safety from addiction. Medication compliance monitoring, proactive intervention, alternative therapies, surgical intervention, and the use of non-narcotic medication can help ensure patient relief and patient compliance.

June 25, 2014 8:35 AM
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8 Tips for Burning Fat While Building Muscle


Slim and sexy girl showing her waistMost people see opportunity to be in better shape. What they do is attack one thing at a time. The typical story is lose fat first, then build muscle. What if you could do them both at the same time? Well, the truth is that you can. There are several tips and tricks that allow you to build muscle and lose fat simultaneously. The key is knowing how your body works.

Start with Protein

Protein is a godsend for anyone trying to get in shape. This is because protein, such as egg whites, chicken, turkey, and other lean meats have minimal fat, and therefore don’t add to the fat concentration in your body. Do you know what else? They are a prime contributor to building muscle. Start by having protein every day for breakfast, lunch, and dinner.

Stay Full on Non-Fattening Foods

Many people think that in order to lose weight you need to feel some hunger pain. Recent science has found that this couldn’t be further from the truth. If you have a diet of lean protein and high fiber vegetables you’ll feel full all day long, which helps to keep your metabolism working. Ironically, it also means that none of that food will stick to you in an unhealthy way. You’ll be able to easily convert the protein into muscle with the proper workout routine. If you’d like to build even more muscle, add some carbohydrates into the mix, but don’t overdo it as carbohydrates easily convert to fat.

Daily Cardio

You’ll need to do some workouts as well. In order to properly tone and get the unwanted fat off you want to start with 30-45 minutes of cardio 6 days per week. Cardio workouts are the workouts that get your heart rate up, such as running, power walking, jogging, cycling, and swimming. Choose whichever one you think will work best for you and make a routine out of it. It’s best to actually switch up your workouts from day to day. This helps your body to not get accustomed to the type of workout your doing. It builds up something comparable to an immune system if it finds you doing the exact same workouts everyday.

Weight Training for Muscle

After your daily cardio you want to then weight train. You use the cardio to tone your body and shed fat in unwanted places, and weight training will help you convert fat into muscle in your prized places. The most common routine is to work on abs/core everyday, and rotate between legs and arms every other day to have even toning. Remember that in order to gain muscle you want to do few repetitions and higher weight. If you’re able to do 60 reps, you’re likely not using enough weight and you are risking not having the outcome you prefer. If you’re only able to do 10 reps with much more weight, you’re building muscle.

Resistance Training for Fat Loss

people doing cardioResistance training is a more localized form of cardio. This is really useful for someone who wants to have more control over toning. General cardio workouts are great for the heart and will cause weight loss all over the body. Resistance training is the opposite of weight training, where you’re using as little weight as possible and doing several reps. This allows someone to localize the area where they want to lose weight if they’re trying to convert fat to muscle in other places. For instance, if someone only wants to lose weight in their thighs, and gain muscle in their abs, they will want to weight train the abs and resistance train the thighs to have better control of their results.

Water

When it comes to replenishment and hydration there are a lot of drinks out there, like Gatorade. Gatorade is great because of the electrolytes that balance out the water intake, but the primary ingredient in the drink is water. You should be careful to consume a ton of water while you’re working out. If you don’t, your body will become dehydrated during your workout. When you’re dehydrated, your body doesn’t function properly and in turn won’t properly burn fat.

The Lean Meats You Should Focus On

There are certain lean meats you should focus on when you’re getting fit. Lean meats contain less fat. They still contain a lot of protein so your body can use them to build muscle. Loin meats are a great choice of lean beef, while chicken and turkey (regular or lean) and great choices of lean protein as well. If you like ground, choose ground round instead of ground chuck. Whenever you can, opt for grass fed meat, especially beef, to ensure that nothing harmful is entering your body. Lamb is a great choice of lean meat as well. You can choose the arm, leg, loin, or lean ground lamb. The really great thing about lean meat is that it doesn’t taste low fat. It tastes equally as good, and is much healthier.

Know Your Target Heart Rate for Full Potential Workouts

Knowing your target heart rate will take you a long way. Contrary to popular belief, you don’t have to run the fastest on the treadmill in order to be burning the most calories. Everyone has their own individual target heart rate. This is the heart rate you should focus on staying consistent with when you’re working out, especially when you’re trying to burn fat. If you over clock your body you’re simply wasting energy, not burning more calories. When you under clock your body you’re not reaching your maximum potential for how many calories you can burn. When you’re trying to gain muscle, you don’t have to worry about having too low of a heart rate, but you still don’t want to waste energy by senselessly over working your body.

When you’re trying to figure out how to get healthy, lose weight and tone all at once it can seem like a lot of information. But it’s really quite simple in summation. Drink lots of water, Gatorade, or another high water drink. Know your target heart rate and focus on that when you’re doing your cardio. Use weight training and resistance training to tone the right areas properly, and be mindful of a diet that will be conducive of your new lifestyle and body.

 

 

 

February 6, 2014 9:10 AM
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Ways to Increase Longevity After Being Diagnosed with Cancer


Cancer is a deadly disease that impacts the lives of roughly 19 million adults in the United States. The Center for Disease Control lists cancer as the second leading cause of death in the U.S., behind heart disease. Nearly 1.2 million adults with cancer have spent an average of 6.3 days in hospital in-patient care in the past year, while 450,000 adults living with cancer are under hospice care, and 108,000 adults diagnosed with cancer live in nursing homes.

 

Worldwide cancer was the cause of 7.6 million deaths in 2008, which accounted for 13% of all deaths for the year. Types of cancer that contribute to the majority of cancer deaths are lung, breast, colorectal, stomach and prostate cancers (click here to learn more about Mesothelioma, a leading contributor to different types of cancer). Advances in technology and research have allowed people living with cancer to prolong their lives and live virtually cancer free. Although cancer cells within the body can be controlled and reduced, a person is never cured from their cancer. There are ways, however, for a person living with certain types of cancer to increase their lifetime.

 

Controlling Weight and Diet

 

Maintaining a healthy weight and eating the right foods are just two ways a person living with cancer can increase their life expectancy. A healthy weight is one where a person's body mass index (BMI) is proportionate for their height and weight. A person who is underweight in relationship to their BMI or considered overweight runs the risk of exacerbating the factors that led to their cancer.

 

Maintaining a well-balanced and healthy diet is especially important for a person diagnosed with cancer. Meals that include whole grains, unprocessed foods, fiber, and fresh fruits and vegetables can be the key to helping a cancer survivor maintain their health. Red meat intake should be limited, and all cured meats (ham, bacon, salami) should be taken out of a cancer survivor's diet.

 

Maintain a Level of Physical Activity

 

A person with cancer should strive to exercise for at least 30 minutes per day. A brisk walk or other low impact exercise will suffice and can provide many benefits to a cancer survivor. Being physically active helps to reduce the possibility of cancer returning and can lengthen the life of a cancer survivor.

 

The benefits from exercise are the same for cancer survivors as they are for those who have never had cancer. These benefits include an increase in physical fitness, a leaner body mass, and a healthier weight.

Limit Alcohol Consumption

A person who is surviving cancer should reduce or eliminate their consumption of alcohol altogether. Studies by both the World Health Organization and the Journal of the American Medical Association have found some causal links between alcohol consumption and the development of breast cancer in women. Although both studies caution that more research on the relationship between alcohol and cancer needs to be done, the point of the study is to show that one’s alcohol consumption may contribute to an increased likelihood of cancer returning.

Marty Frederickson is a freelance writer based in Burlington, Vermont. Marty strongly encourages those who have an asbestos exposure claim to consider Shrader Law when searching for legal representation.

January 30, 2014 11:30 PM
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