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1. No Shortcuts – you get a lot of advertisements and products today giving you some sort of advice on how to lose weight without any work. What you need to understand is that the mental aspect of exercise and workout is just as important as the physical. Working hard for a great body enables you to appreciate your health better. It also increases your self-esteem. More often than not, shortcuts offered today are either ineffective or dangerous.

2. Have fun – what turns off most people from working out can be found in the term: “work”. The reason most people go for shortcuts is that they do not want to endure the mental torture of having to go through repetitive motions. Add a bit of fun to your workout routine by engaging in activities such as sports or even dancing. This will help you exercise more without actually realizing it.

3. Gather information – most people dive into the latest fitness fad without first gathering enough information. What you need to understand is not all types of exercise or diet regimes work for all people. You need to do your research in order to determine if what an “expert” suggests will work for you. Some people just jump into fitness crazes without knowing anything about what’s being advertised. How many people can actually accurately define what a “calorie” is?

4. Eat right -there’s just no escaping it. In order to get fit, you’ll have to monitor your food intake. There’s no use exercising if you don’t manage to eat right. Here are a few tips:

A. Eat a balanced meal. The basic food pyramid still applies. Eating a balanced meal with the right amount of carbohydrates, veggies and protein will help you feel get the right nutrients while satisfying your hunger.

B. The reverse pyramid eating. That means you should eat a big breakfast and then eat a “just-right” lunch and then just have a bite for dinner. Eating a big breakfast will jump-start your metabolism, giving you a huge energy boost for your whole day and allow your body to burn off more calories on its own. Since breakfast sets the standard rate of your calorie burn for the whole day, eating a hearty breakfast will definitely help you get healthy faster.

C. Get rid of junk food. Did you know that it takes 24 hours’ worth of vigorous dancing to get rid of all the calories and fat in a single cheeseburger? It’s nice to indulge in fast food or junk food every once in a while, but you should never make it a staple.

D. Learn what to substitute. A lot of people go on a fad and try to eat what they think are “healthy foods”. As it turns out, however, there are a number of supposedly “healthy” substitutes which may be more dangerous than the foods they are supposed to replace. When you look at the nutritional value of food, don’t just look at the calories and fat. Calories are just units of energy and sometimes, higher calorie ratings can actually be good, especially if you are working out. Fat isn’t also always bad. However, you should take a look at the ingredients. Look at the sodium content. Look at the different chemicals used to make that “healthy” option.

E. Small meals. Did you know that people in the Philippines eat 5 times a day or more? However, the obesity rate in the country isn’t as high as in the U.S. The key to this is small portions. Even if they do eat frequently, the meal size is just enough to keep their metabolism up and their digestion going. If you eat small portions frequently, you’ll be able to process the food more easily and avoid fat accumulation.

F. Communicate with your tummy. No, this does not mean pulling up your shirt and talking to your navel. You need to sense when your tummy is hungry and when it is full. Usually, you are actually full even before you feel stuffed. The key is knowing when you’ve had enough. Sometimes, it’s just your taste buds and mind that are looking for more food. A great idea is to sit back or excuse yourself from the table and wait for 15 minutes before you reach for seconds. If you still feel hungry, then go for seconds, but the chances are, you’ll feel satisfied enough once your mind’s distracted.

G. Keep hydrated. Water can help you feel fuller. Before going to a party or eating dinner, try and drink at least one full glass of water. This will help keep you from gorging. Water also helps you flush away any unwanted toxins and keep you healthy. Drink lots of water; doing this can actually be very good for you.

By: Mikhail Tuknov

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Here are some tips for optimum health that will lead to a longer life.

Eat Lots of Colourful Fruit And Veg

Colourful fruit and vegetables are packed with nutrition. They have phytochemicals that fight off disease and help ward off cancer, heart disease and diabetes.

Blueberries amongst other things were said to reverse memory loss, coordination and balance issues that can come with ageing.

Broccoli has been said to ward prostate cancer.

So when shopping simply fill your trolley with as much colour as you can! In amongst your selection will be barrel load of anti ageing and health giving food.

Don’t Sit Around

I have been hearing this one a lot lately so I will include it. Recent research has shown that sitting around for the majority of the day is simply not good for the body. Even if you are not overweight and even if you exercise well at other times. When examining people who were considered fit because of the amount of exercise they did, it was found that the ones that sat around a lot still had higher blood pressure, a greater risk of diabetes and a wider waist than those who sat less.

Even more disconcerting was a study that found that having studied 17,000 people, those that sat the most were more that 50% likely to die earlier whether or not they smoked and regardless of age or physical activity. I’ll be watching this research with interest, as it is still ongoing, however the idea behind it is that a ‘physiology of inactivity’ sets in releasing molecules that affect how fats and sugars are processed in our bodies.

In any case, whatever they may come up with in the future, we all know that regular activity is and always has been the key to general health.

By: Adam Rake

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The medical costs of the average household are constantly growing. The most effective way to lower these costs is to buy health insurance. This is not an easy task. However, you can readily simplify things using some guidance and advice. Eventually, you will be able to make the right choice of policy.

Collect a number of health insurance quotes from a number of reputable companies. This is the first and foremost thing to do, because shopping around will certainly save you money as well as time. You can readily get quotes online easily and quickly without having to visit an agent’s office. Most of the services offered on the internet are free.

Compare the medical services covered by each health insurance that policy you are considering. Take into account what you need and what you actually do not need. It is hard to figure out what you will need exactly, but the policy should include some necessary services, such as checkup and treatments for the most common medical conditions. Find out what you do not need given your age, gender and social status. For instance, if you are a young man, you will not need maternity benefits.

Compare the amounts of coverage for different medical services you find in each of the health insurance quotes you have collected. In general, the greater the upper limits are the better. However, this will automatically increase the cost of the policy considerably. That is why you may want to look at the costs of the different medical services in your area of residence to get a rough idea on how much coverage you need.

Find out what exclusions and limitations you are able and willing to accept. Each policy has exclusions and limitations, so you should compare these as well. Ask yourself a number of questions. Do you want to be able to choose a hospital and/or a doctor? Will you accept to get treatment at a hospital with lower rates to save money? Are you happy with going to a general practitioner first and then being redirected for treatment?

Compare the premiums and out-of-pocket costs you will incur. Take a look at each health insurance quote and decide how much you will have to pay for the policy. Are the types and amounts of coverage worth this amount of money? Ask yourself this question before you get to compare the different quotes against one another.

Buy the best health insurance in line with your need, requirements and budget.

By: Sarah A Gibbs

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The following are some great back to school health tips:

Tip one: Hand washing. Kids spread germs and illness because many do not wash their hands enough, and often touch their food and faces after touching someone or something full of germs. So, if you want to stay healthy this year, teach your kids to wash their hands frequently. Attach a bottle of hand sanitizer to their backpacks for quick and easy application.

Tip two: Vitamin C. Get plenty of vitamin C to help boost the immune system so that your child can fight off the various bacteria and germs that lead to the sniffles, snuffles, coughs, colds, etc. Include orange juice in their breakfast and foods rich in vitamin C throughout the day. If necessary, supplement.

Tip three: Get to bed on time. The body rejuvenates and repairs while sleeping. If your child does not get enough sleep, their health will decline. For a healthier child, proper rest is a necessity. Most school age kids need a minimum of 9 hours of rest a night. Set and enforce a realistic bedtime that allows for plenty of rest.

Tip four: Cough into the elbow. Teach your kids not to spread germs by coughing and sneezing into their elbows. If they do it into their hands, they will spread germs to the things that they touch. Elbows are a safer, and often more convenient option, such as when your hands are full of school supplies.

Tip five: Immunize. In order to help your child avoid illness, and thus be healthier, make sure to keep them up to date with their immunizations. Regular doctor visits will help your child stay healthy, and catch any problems before they arise.

Tip six: Backpack with straps. One of the biggest problems with a child’s health and school is that heavy backpacks can cause back problems. Help alleviate this by purchasing backpacks with chest straps and padding for support. You want to avoid single shoulder strap bags. This can cause back problems, misalignment, etc.

Tip seven: Eye exam. School can be tough on a child’s eyes, lots of reading, be focused for a long-time, bright commercial lighting, etc. So, make sure your child’s eyes aren’t being strained because they need glasses or contacts. Get them an eye exam every school year so that if they do need glasses, they get them before school starts.

Tip eight: Helmets. Keep your kids safe as they go to and from school by making sure they wear a helmet on their head, and pads on knees and elbows. This will keep them safe on their bikes. If they walk, be sure to talk to them daily about watching for cars, paying attention to where they are stepping, waiting for crossing guard help, etc. If they ride a bus, talk to them about sitting forward and listening to the bus driver’s instructions.

By: Beverly Frank

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Here are some health tips you might find useful. I myself have survived a serious health problem and not just survived it but emerged from it at the age of 58 in the best health I have ever enjoyed.

DAILY EXERCISE:
Lots of walking/running/cycling. Bodies like to be worked so work yours. Just bear in mind a gradient approach and don’t over-tax it.

STRESS:
Human beings are tough creatures so I’m not over-keen to play the “stress” card. A busy, active, responsible life with a few thrills and spills is recommended. But get sufficient rest and sleep and give yourself some down time. Take a walk and get yourself some space. As well as ensuring you get sufficient rest, get sufficient WHOLESOME food food and liquids. These common-sense measures can go a long way to preventing high cholesterol and blood pressure weight gain, insomnia, headaches, acne, and even hair loss. The body will work fine until its is impeded from so doing: so much of what ails us comes about because, quite simply, we poison or damage ourselves

QUIT CAFFEINE AND TOBACCO:
This maybe easier said than done but the health benefits if you can pull it off are tremendous. Believe me, I’ve been there! And if I can kick these habits so, my friend, can you!

AVOID DRUGS AND ALCOHOL
These are poisons. The pharmaceutical industry works hard to convince us to drug ourselves on every pretext – and the drugs touted are very often catastrophic to health. In a great many instances good nutrition is a better solution or indeed prevention and as a technology nutrition has left the pharmaceutical approach back in the stone age.

Drug companies however cannot make money out of getting us to eat properly or take vitamins. Indeed they cannot make money out of our being well.

GET REGULAR CHECKUPS:
I recommend two things: a standard blood test by which you can monitor cholesterol levels and so forth and periodic visits to a kinesiologist.

Kinesiology is a highly advanced piece of technology and in the hands of an expert practitioner it is a wonderful and very accurate diagnostic tool.

With it one can establish whether any organs are not working properly and not only establish the specific herbal/nutritional remedy that will resolve the matter but the amounts of that remedy one needs to take. My kinesiologist has been able to detect and resolve issues early before they became life-threatening that mainstream medicine never would have been able to detect.

I have been greatly impressed and helped by Kinesiology and highly recommend it.

SUPER FOOD
They are calling it a super food and a “nutrient power house.” In my view this natural, organic whole food deserves such accolades. It nourishes at a deep cellular level. Since I have been using it I have enjoyed a remarkable resurgence of my vitality and overall wellness. Throughout my body everything simply started working properly. I have been so impressed by this fantastic product that I am about to publish a free book that will tell you all about it:: what it is, what it does and why its results are so miraculous. I am giving it away to anyone who wants a copy. Including YOU, dear reader.

By: Kieron Mcfadden

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Fitness Levels

During the winter months we tend to get out of the habit of exercising. Spring time is a great excuse to renew that exercise regime and get back into shape. This will also help to increase your energy levels. The key is to begin slowly and gradually. All you need is 15 to 20 minutes of cardiovascular exercise a day. You do not even have to leave the house to do this as simple household chores or running up and down the stairs can give you a good workout.

Energy levels

We tend to cover ourselves up and hide in doors during the winter months. We also tend to use coffee and other caffeine drinks to give us a boost of energy. However, with the brighter and warmer days it is a great opportunity to get outdoors and catch a natural energy booster through the sun’s rays. You can combine this with simple deep breathing exercises to re-energise you and get your blood flowing through the body. Begin by breathing in slowly for a count of six and then hold for a second and release slowly for a count of six. Ensure you breathe right down to the pit of your stomach.

Your Mental Well Being

As well as your body your mind plays an important role in regulating your energy levels. Therefore, it is important to keep it active and stimulated. If you are in the habit of crashing on the sofa and watching TV in your spare time this will lower your energy levels as most TV is not very stimulating. Break the habit by getting involved with activities that are going to use more brain cells. This can involve playing card or board games with family or friends.

Your Free Time

During the warmer and brighter days it is wise to make the most of outdoor activities. If you are fortunate to live by or close to the sea use a warm sunny day as an excuse to take you and the family to the beach for a picnic. The combination of being outdoors and breathing in that refreshing sea breeze will do wonders for your energy levels. You may also find that a day at the sea seems to make you sleep deeply at night.

The Food You Eat

What you eat plays an important role in how you feel and the energy levels you have. The foods to eat that will boost your energy levels are plenty of fruit, vegetables including salads, lean meats and plenty of water.

By: James Mako

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