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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Substance abuse treatment centre


Substance abuse, which is also known as drug abuse is a regular or patterned use of some or the other kinds of drugs in amounts which can prove harmful to either the person or those around him/her. This is s substance related disorder which can lead to addiction of the drugs or alcohol and in most cases, makes the person dependent on these drugs for survival. Most people suffering from substance abuse are unable to stop the usage of drugs themselves due to addiction and dependency and this is where the importance of substance abuse treatment centres comes into play. To know more about substance abuse treatment centres and their importance, you can go through the following given information.

Substance abuse treatment centres

Substance abuse treatment centres are those kinds of centres which admit those individuals who have been suffering from any kind of substance abuse for a long period of time and wish to be cured of the addiction. These centres are spread all across the world and are also often known as rehabilitation centres. Within these centres, there are many different divisions or wings and each deals with a different kind of a case of abuse. For example, there is a different wing to treat those suffering from alcohol abuse whereas a different section to treat those suffering from drug abuse and so on. These centres help patients give up their habits without suffering from withdrawal symptoms.
There is no denying the fact that there are many benefits of admitting yourself or your loved ones to substance abuse treatment centres. If you wish to know these benefits, you can go through the following given information.

• The first and main benefit of a substance abuse treatment centre is that it puts patients on complete detox and performs medical detoxification to keep them away from drugs or alcohol. This thing is not possible when one is not put under the careful eyes of doctors and in a controlled environment.

• Detoxification is the process of putting the neurotransmitters back in place. When one gets a high due to drugs, there is a shift in these neurotransmitters which may create an imbalance of chemicals in the brain. This is something which only good and reputed substance abuse treatment centres can provide and cannot be achieved at home.

• Another benefit of substance abuse treatment centres is that they provide personalised treatment plans to the patients and perform a number of diagnostic tests before suggesting treatment. They also provide a number of group and family sessions which have proven to be very beneficial for substance abuse patients.

• These centres not only bring treatment but also aftercare services through which one can follow up their cure even after months of checking out of the centre. They keep a check on the patients even after they move out and make sure they get all assistance needed.
If you wish to join a substance abuse treatment centre, you can log on to http://www.rehabilitation-center.org/

December 18, 2015 8:56 AM
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Weight Loss Surgery – the Last Resort


Lose weight fast

Obesity is a problem for both the individual affected and society as a whole. By the end of this year, it’s estimated that the NHS in England will be spending a worrying £6.3 billion on problems associated with obesity, leaving inevitable shortfalls in other parts of the service.

In some cases, the NHS will offer surgery to deal with the problem, but this will only be an option when all other solutions have failed and the life of the patient is felt to be at risk. In simple terms, doctors may offer surgery to those patients presenting with a Body Mass Index (BMI) of over 40 of more than 35 if other life threatening conditions are present. These conditions might include:

• Type 2 diabetes

• High blood pressure

Another consideration borne in mind by medical practitioners considering the surgical option will be the guidelines set out by NICE, the National Institute for Health and Care Excellence. These guidelines state that all non-surgical methods, such as diet and exercise, should have been tried and failed, that the patient is capable of surviving the surgery and anaesthetic and that they agree to access specialist obesity treatments following surgery.

These safeguards are set in place to prevent what some experts see as a ‘rush to surgery’, particularly amongst patients accessing private treatment. The main aim of the guidelines and official advice around weight loss surgery is two-fold;

• to ensure that patients don’t have unrealistically high expectations

• to ensure that medical practitioners explain clearly the benefits and risks of such surgery

Amongst the most common problems occurring following what is known as Bariatric Surgery, which involves the fitting of a gastric band, are a slippage of the band itself, complications such as infections, internal bleeds and deep vein thrombosis and a general failure to spot such complications, or to fully explain the risks in a manner which ensures informed consent.

It must also be realised that even successful gastric band surgery comes with its own side effects, brought about by the rapid loss in weight. These might include gallstones, psychological trauma, loose folds of excess skin, food intolerances, a blockage between the stomach and small intestine and, at the most extreme, the risk of a fatality.

Occasionally, things might go wrong no matter how diligent the treatment has been, but often complications arise due to negligence. In a private clinic with a full patient list, the surgeons may have too many operations in succession to be able to properly brief the patient before the operation or deal with any complications afterwards. The more common mistakes leading to compensation claims include the fitting of a below par band (which may be an issue for the manufacturer rather than thee surgeon), a band which is fitted in the wrong place and causes a dangerous blockage, a band which leaks, and technical surgical errors brought about by a lack of skill and/or experience. In all cases, the failure to spot and deal with the mistake following an operation could easily be regarded as negligent, and will often result in the need for additional care or even surgery.

If a patient feels unhappy with the results of surgery they should seek a second opinion from a specialist surgeon or doctor. According to a firm of medical solicitors, the advice of independent medical professional is the deciding factor for 14% of the people pursuing a claim for medical negligence.

In an attempt to bring down the number of negligence claims following bariatric surgery, the Medical Defence Union, which deals with such claims, put together advice intended to ensure surgeons were better prepared to offer a full and safe service to their patients. Amongst the tips offered were the following:

• Ensure that patients are informed of the risks of surgery in a manner which can be easily grasped and understood

• Ensure that patients are fully aware of the recommended diet following surgery

• Ensure that patients have realistic expectations of how much weight will be lost

The complicated and intensive nature of bariatric surgery means that it is vital that the surgeons carrying out the operations have the requisite levels of both skill and experience. Equally important is the provision of the right information, and a commitment to post-operative care which means that any problems, no matter what the cause, will be spotted quickly and dealt with efficiently.

December 17, 2015 8:36 PM
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7 ways to prevent accidents and injuries in the workplace


According to the Health and Safety Executive, 1.2 million people suffered from work-related injuries in 2013/2014 alone and 133 workers were killed. These figures are worryingly high, so let’s take a look at seven ways you can prevent accidents and injuries from happening in the workplace.

1. Carry out a risk assessment

One of the best ways to identify hazards at work is to carry out a thorough risk assessment not only of the premises, but each and every job role. Different employees might be exposed to different dangers, so it’s important to know who’s at risk so you can make their working lives safer. What’s more, while a factory might seem more dangerous than an office, both have their own different hazards and should be assessed accordingly.

2. Provide the right training

Has everyone at work been given the right training? Does everyone know how to use new equipment? Have all employees been brought up to speed with new machinery/processes/chemicals and such like? If not, the situation should be rectified immediately with a training program brought into place for all new starters and older employees who might have slipped through the net.

3. Don’t assign tasks to non-experienced staff

If a staff member isn’t up to the job, don’t ask them to do it – it really is that simple. If someone is off work it can be easy to ask a different employee to fill in (particularly if you’re under pressure to meet a deadline or target) but this could be fatal – especially if they’re not used to handling dangerous materials, chemicals or potentially hazardous equipment.

4. Wear/provide personal protective equipment

Employers have a duty of care towards their staff and are obliged by law to provide personal protective equipment if there’s a risk of harm that can’t be reduced in other ways. So, for instance, builders might be required to wear hard hats and toe protector boots on-site whereas those handling dangerous chemicals might be given safety gloves from the likes of Brosch Direct.

5. Have all electrical equipment checked

Electrical equipment is commonplace in many work environments these days, but as part of health and safety procedures it should be inspected on a regular basis to make sure it’s been installed properly and is working as it should. A simple fault could be extremely dangerous to employees or cause a fire if left unfixed, so stay on the ball and ensure everything’s running correctly.

6. Make the most of safety signs

According to The Health and Safety (Safety Signs and Signals) Regulations 1996, safety signs should be used when (despite putting in place all other relevant measures), a significant risk to the health and safety of employees and others remains. There are many different signs available such as mandatory, warning and safe procedure notices and a risk assessment will help to identify what you need for your premises.

7. Remove trip hazards

This might sound obvious, but clearing walkways of obstacles will help keep staff safe. People can easily trip over boxes or wires if they’re not paying attention, so perhaps ask the office manager to keep high-traffic areas from being blocked or ensure staff keep their work stations tidy. Providing adequate storage for employees to use can help solve the problem of things being left on the floor and is something to consider. Health and safety at work is of paramount importance and should be taken seriously, so never cut corners as you could be putting someone’s life at risk.

June 30, 2015 1:47 PM
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Boost your butt with Cardio: the best workout methods


When it comes to toning and shaping your body, cardio is often forgotten or just not given enough importance. It is true that weight or resistance training may not be very popular for muscle toning and building but the right workout methods can help achieve these goals. If you are someone who is interested in shaping your butt, then you can try out cardio and see the results in just a few days! The following are some of the best butt boosting cardio workout methods you can try:

 

1. Walking/running

There is nothing like a good session of regular walking or running to tone your legs and butt. You can add hills to your workout routine not just to tone but also to burn calories and increase the overall cardiovascular endurance. When you walk or run on an inclined platform, you tend to target the hamstrings and the glutes. Walking sideways further tones your butt and works on the hip muscles. Another easiest and refreshing way is taking part in Marathons like the Philadelphia half marathon.

 

2. Elliptical machine

Another superb cardiovascular exercise that you can use to shape or boost your butt is to use the elliptical machine. While using the machine, stick your butt a little out while pushing down on the heel. This posture will not only focus or target on your butt but will also target the hamstrings, the outer thigh and will improve upon your resistance as well. To know more about what an elliptical machine can do to help your butt, you can read https://fitness-equipment-source.com/.

 

3. Use the treadmill

Most people think that using the treadmill is only useful for burning more calories and losing weight fast but it has several other benefits as well. This cardio workout machine can also tone your legs, thighs and butt since you can use it for walking, jogging and running. To see the maximum effect and impact, make sure you try out an HIIT or high intensity internal training type workout. This type of workout is basically a combination of cardiovascular exercising as well as strength work. By doing this, you will not only be working your butt muscles but will also boost your metabolism and burn calories. Read treadmill reviews before you buy one.

4. Use the Stairmaster

Another superb way to tone your butt and thighs is to use the Stairmaster cardio workout method. While doing this, you must take a position of leaning forward a little bit and bending from the waist. Make sure you take big steps and that your hands remain free while you do it. Do not hold onto anything like the handlebars etc. because this will help the glutes muscles more as then they work to help you remain stable a little more.

 

5. Bike

Opt for a high and upright bike when you cycle outdoors or inside the gym. A recumbent bike will not have the best impact on your glutes and hence will not lead to effective toning. But an upright bike will target both the glutes as well as the hamstrings and will prove much better benefits.

May 14, 2015 12:34 AM
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Lose weight with landscape photography


We all want to lose belly fat and look and stay fit but the main problem is the only way to do it is to control your diet and burn a lot of calories in the gym which is kind of gets boring after a while. And the main problem is you have to change your lifestyle to maintain your fat levels otherwise it only takes a week to ruin months of hard work. I personally have tried to get my six packs through working out in the gym and a strict diet control. In a way I was successful but for a very short time, apparently I went to holidays and couldn't get back to my normal gym routine and lost all my progress. I have learned a few tricks to avoid this ever happening again, a few of them I am going to share with you:

 

Gym with other activities

The best way to maintain your progress is to mix other activities with your gym, like walk as much as you could, use a bike to go to work if possible or start playing some sport, football maybe the best one. You have to have some kind of motivation factor to get you out of the house and do some physical work.

 

Landscape Photography

This could actually be very good for your weight management. For landscape photography you'll have to walk and hike for miles with some gear in your bag, that puts stress on your body and you burn a lot of calories without even knowing. I live in Anglesey and mountains of Snowdonia are just a few miles from me, so last December it snowed on the mountains and they looked amazing so I couldn't resist going out to take some photos. I hiked to the top of a mountain and it took me almost the whole day to get back but when I checked the health app on my iPhone it showed me this:

12 KM mountain hike in snowdonia

 

So I had hiked 12.67 KM and climbed 194 floors, I don't know how many calories I must have burned that day but I assume a lot. Then I go out for photography almost 3-4 times every week and every time I go I have to walk at least 2-3 miles and I burn calories without even me thinking about it. 

I know some friends who lost a lot of weight just with this hobby, no gym or diet changes just going out every day to take photos. So I would certainly suggest you guys to try it, you'll certainly be delighted with your weight loss results.

I have another blog, you can check out some of my photos there. It's a new website so content is still being updated

April 28, 2015 4:06 PM
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