10 Small Steps To Improve Your Health

 

Many people make health-realted resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health.

Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health.

“Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.”

Here are 10 to try:

1. Stop gaining weight. Even if you gain just a pound or two every year, the extra weight adds up quickly.

2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain TotalÆ with fresh fruit slices and low-fat or fat-free milk.

4. Switch three grain servings each day to whole grain. If you’re like the average American, you eat less than one whole grain serving a day.

5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.

7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.

8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.

9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.

10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.

Mindy Hermann

Note to Editors: This is Series V-16 of 26.

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Living a Healthy Life

We’re so busy racing through our day to day lives that we don’t take the time to look after ourselves. Itís really no wonder that so many of us are tired and run down. What are some simple things that we can do to improve our quality of life?

In the fast paced world that we live in it can be easy to neglect our health and wellness. Weíre so busy racing through our day to day lives ñ family, friends, work, social engagements ñ that we donít take the time to look after ourselves. Itís really no wonder that so many of us are tired and run down. What are some simple things that we can do to improve our quality of life?

Drink Drink Drink

You’ve heard it a million times and you’ll probably hear it a million more ñ drink more water!

Think about it: The human body is 72% water. A 5% drop in fluids creates a 25-30% loss in energy. A 15% drop in fluids causes death! At this point in time 66% of us arenít drinking enough water, so over half the population isnít running on all six cylinders to begin with ñ before things like bad air, bad food and stress take their toll.

Itís not really a difficult thing to remedy. Just drink one glass of water every half hour or so ñ or 10-12 glasses of water per day ñ and youíll notice a huge jump in your energy levels.

Living Food ñ Loving Life!

A little known fact is that heating food above 116∞F destroys much of the nutrient content. Considering that we already arenít eating enough veggies, thatís a fairly substantial problem. Nutritionists recommend five serves of fresh vegetables per day. How many of us are actually taking that advice?

A great way to get the nutrients found in fresh veggies without spending all day at stove or eating raw celery sticks is to juice your veggies. Make sure that you own a good juicer (some juicers expose vegetables to heat created by friction during juicing, which breaks down important enzymes), grab some fresh vegetables and drink your way to good health. It takes a fraction of the time (thereís no cooking involved, for one thing) and itís convenient. You can take your juice to work and even give some to the littlies for school lunches!

Wheatgrass in particular is an excellent source of nutrition. Itís high in chlorophyll (sometimes described as ëplant bloodí because it closely resembles human red blood cell molecules) and has over 100 elements that the body needs. Fresh grains are another excellent source for vitamins and minerals.

Energy In ñ Energy Out

Exercise is another dirty word for most of us. The thing is, exercise doesnít have to be horribly time consuming or mind-numbingly boring. There are plenty of options.

Years ago gyms usually offered weight rooms, aerobics classes and maybe a tydro-circuit. Now you can add water aerobics, yoga, pilates, dance-ercise, step classes and a whole range of new workout options.

If you donít really have the time or money for the gym, or prefer to spend your mornings/nights at home, then try an exercise bike or walker. Iíd be lost without my exercise bike ñ I set it up in front of the television and peddle away merrily during my favourite shows.

If, like me, you suffer from illness or injury or your level of fitness is quite low, you might like to consider some invaluable advice that I got from my doctor:

Once youíre physically unfit, and particularly if youíre also unwell, it can be a mammoth battle to just do the most minimal amount of exercise in a day. The danger is that inactivity leads to further loss of energy, which becomes a self-perpetuating cycle until you can barely get off the couch.

An excellent way to get back into a physical routine is to start slowly. Ridiculously slowly, it may seem. For the first couple of weeks, walk/ride for 5 minutes per day ñ exactly 5 minutes, no more, even if you think you could continue. When the 2 weeks are up, increase to 7 minutes, then 10 minutes, 12 minutesÖ continue to gradually increase your activity until youíre at a level that youíre comfortable with.

It may sound a little silly, but it works. In effect, you trick your body into producing more energy. Youíre building your exercise time up so slowly that your body doesnít really realise whatís happening. Follow this method and, before you know it, youíll be comfortably exercising within your limits every day.

So, folks, thatís the basics. If you can rearrange your life a little to allow for better eating habits and a little exercise, and if you remember to just drink a glass of water every half hour or so, youíll be well on the way to living a healthy life. On a final note, donít forget to take some quiet time for yourself. Meditating is an excellent way to minimise stress. You donít have to sit around for hours, just give yourself 5 minutes of quiet time every day ñ even in the shower, if thatís the only place where you can get time out ñ and have a little catch up with yourself.

And, last but by no means least, laugh! In fact, laugh like a loon ñ the louder the better! You’ll be amazed at how much such a simple thing can lift your spirits!

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8 Tips for a Healthy and shining Skin

 

 

Many of us are skin conscious. We often want our skin to look young and healthy and we really do something just to protect our skin from whatever possible harms there may be in our environment. This article explains you the top tips for healthy skin.

Tip 1: Drink Water

Water has long been considered as the most efficient natural treatment or an almost free treatment for any skin condition because of its being alkaline, with pH 7.3. It prevents dehydration which is capable of producing sebum or oil from the sebaceous glands. Your skin needs water in order for it to function best, thus doctors and nutritionists suggest that a daily intake of between 6 to 8 glasses of water per day is highly needed.

Tip 2: Watch Your Diet

Nutrition plays a vital role in skin health too. Specific foods such as those acidic foods and dairy products are said to be effective in causing an allergic reaction in some people. Also, one of the widely debated topics in the area of nutrition today is chocolates. Some say that chocolate does affect the condition of the skin, while others say it doesnít. Whatever the result may be, the best advice is just to follow a nutritious diet that has a number of fresh fruits and green-leafy veggies, as well as fiber.

Tip 3: Consider Exfoliants

Many experts say that exfoliating your skin is another great way to attain a beautiful skin. So, try to invest in a good body exfoliant or ìloofahî, as it is commonly called, as it is capable of eliminating the dead skin cells from your body. Accordingly, this should be done once or twice a week so to free the skin to breathe. Whatís more, exfoliants help to put off ingrown hair from developing.

However, it is essential to avoid using any body exfoliant on the skin on the face. The main reason for this precaution is that the facial tissue is more sensitive and finer than those tissues of the body.

Tip 4: Consider a Healthy Routine for Facial Care

When it comes to facial skin care, getting into a healthy beauty routine is not bad. Most of the doctors today greatly suggest that you cleanse, moisturize and tone your skin twice every day. When cleaning, never fail to remember cleaning the area on the neck, including your face. Apply a moisturizer or neck cream after.

Before going to bed at night, always bear in mind to remove all make up. Clean your skin before you sleep, no matter how tired you may feel. It was found out that during the night, the skin goes through a process of elimination and cannot breathe properly if it is clogged with make up. And, you may also find out that sleeping with your make up on will cause your skin to ìbreak outî with spots on it.

When it comes to shaving for men, some men may experience shaving rashes. For many, these rashes lower their self-esteem, but this is actually not a big problem to think about. There are a lot ways to avoid rashes. Perhaps one of the best is to make sure that when shaving, the razor strokes are following the direction of hair growth. Thatís simply it!
Tip 5: Heal Your Feet

When it comes to skin care, the feet are often neglected. So, if care you found no time for a professional pedicure, try to fill a football or basin with warm water and add your favorite essential oil. Soak your feet for about fifteen minutes. Then, dry them and apply a rough skin remover onto them. Rinse this off and dry you feet well. And, if you consider pedicure, simply add some body cream to your feet for an easy and quick fix pedicure.
Tip 6: Avoid Too Much Exposure to the Sun

One of the most common precautions when it comes to skin care is avoiding too much exposure to the sun. As you may know, over exposure to sunlight causes sunburn. So, while current sun blocks only block out the UVB rays and still let in harmful UVA rays, it is still wise to cover up before venturing into the hands of Apollo. If possible, use a wide brimmed hat while tending your garden to keep the sun from your face.

Tip 7: Exercise

Aside from considering a healthy diet, exercising your body also helps keep your skin healthy. Note that a proper exercise does not only keep the body fit by regulating the oxygen; it also improves the glow of the skin as well.

Tip 8: Take Enough Rest

One common problem that face people is stress; the one which is not normal. It was found out that when a person is stressed, the adrenal cortex converts adrenal androgens to the hormone testosterone in male and female, which in turn results in overactive sebaceous glands. These adrenal androgens are released causing a double amount of testosterone, causing the face to be oily, while other areas of the body are still dry from dehydration. So, taking proper rest that includes 6 to 8 hours of undisturbed sleep daily is the best way to rejuvenate the skin.

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