Thursday, November 1, 2012

The Secrets To Healthy Weight Gain

There is so much emphasis on weight loss in today's culture that it is easy for people to forget that many out there are actually people out there trying to gain weight, not lose it.
There are many different reasons why someone might be trying to gain weight. Many people for example may become underweight due to medical problems, such as hormonal problems or digestive diseases.
Still others have a very fast metabolism, and are naturally thin, to the point where they may feel uncomfortable about their weight.
You may be one of the few athletes out there that is looking to pack on more pounds to appear muscular. Regardless of your reasons, gaining weight requires that you pay careful attention to your diet to gain weight in a healthy manner.
The key to gaining weight healthily is taking in more Calories per day than you expend. The number of calories you burn during a day will depend on a number of factors.
If you are an athlete, you likely burn more calories than someone who leads a relatively sedentary existence. A physically demanding job might also result in greater caloric
expenditure every day.
Once you take into consideration your activity level, adopt the following tips, which will guide you through the weight gain challenge in a healthy way:
1) Eat foods that are high in good fats including those that come from fish, avocados and nuts. Avoid high calorie ' sweets' that will only add fat not muscle to your frame. You should also ensure that you are consuming adequate amounts of whole grains and proteins.
2) Take a multi vitamin and mineral supplement every day.
3) Exercise, particularly strength train. Strength training will help you build muscle mass, which in turn will help fill out your figure.
4) Try eating five to six smaller meals per day. Keep your body Full of high density and high energy foods that will keep you energized throughout the day.
The most important thing to remember is that it is possible to gain weight in a manner that is healthy. Remember above all else to stay away from foods that are highly processed,
contain too much sugar or are full of saturated fats.

Wednesday, October 17, 2012

Setting Fitness Training Goals

Under the surface, every body is built the same. Each of us has an athlete's body buried down there somewhere -- and we all have the ability to move like athletes. Some of us are just ahead of others in terms of our fitness progress. However, with appropriate nutrition, sleep and exercise, everyone can jump and move just like athletes do. This is how life is meant to be played, and our bodies are built for exactly this kind of movement!
Before you begin a training regimen, it is important to determine your specific training goals. Are you a professional athlete training to increase your level of performance? Are you a general health-and-fitness enthusiast who wants to slim down and feel great? Are you a physical laborer who wants a permanent solution for your back pain so you can start feeling strong and healthy again? Are you seriously overweight, and ready to make and stick to a life-changing commitment?
Only after you have determined your major health and/or fitness concern can you begin working toward that goal. For example, it wouldn't be very productive to train like a bodybuilder and put on a lot of nonfunctional muscle that weighs a ton if you had a goal to compete as a professional boxer. It is essential to identify your primary goal and remain focused on it without getting sidetracked into a training agenda that will only detour your success.
You must be specific when you design your training program, ensuring that it will accomplish the specific things you desire from it. Be clear and precise with your goals. Have a realistic timeframe. How much time are you willing to commit to this exercise program -- per day, per week, per month? What is the best time of day to fit exercise into your busy schedule? Determine a time that will work, and adhere to it -- no excuses. Admit honestly how far you are from achieving this goal, so you can gauge how long it's going to take to get from your starting point to that goal.
The most important thing is to design a program that is specifically tailored to your needs. A general one-size-fits-all plan, or one created for another individual, will not necessarily work for you. Your level and ability are different from others', as are your goals. So don't look to train like anyone else, and don't expect others to train like you.
Once you've identified your goals and designed a program to help you accomplish them, all that's left is to begin!

Wednesday, October 10, 2012

Home Air Purifiers And Allergies

A healthy home environment means that contaminants that are harmful to your health are removed or neutralized as much as possible. For allergy sufferers, it is vital to try to limit the free distribution of air-borne allergens that can trigger allergic symptoms. That includes airborne contaminants such as:
Dust, pollen, allergens
Pet dander, dust mites
Harmful bacteria, viruses
Pet odor removal: dog, cat, etc.
Mold / mildew removal
Cigar / cigarette smoke
Home air purifiers help rid the air of these particles that can cause allergic reactions and even trigger asthma attacks. If you can't change the way that your body treats what it perceives as a threat by allergic reaction, then you can work on changing the environment that you live in so that your body doesn't sense the presence of these allergy causing compounds.
Most home air purifiers are made to specifically clean and scrub the air within a predefined area or size of room. There is no need to buy a home air purifier that is made for large spaces when you only need it for one small room. Likewise, under buying for the area you need to have clean air is a waste of money and will not achieve the results that you want.
Home air purifiers can also be used in conjunction with other air cleaning devices like air duct filters to provide an even higher level of air quality than is possible with one method alone.
One of the great benefits of home air purifiers is that they are so easy to set up and maintain. Just find a spot in the room(s) that you plan to clean and plug the air purifier in. Most are made to run very quietly and will not be a disturbance to anyone in the room. When the recommended time for has elapsed for the filter use, just remove the current filter and pop in the replacement.
Home air purifiers are an inexpensive, simple, and easy way to help control the living environment indoors for anyone who requires high quality air filtration, especially allergy sufferers.

Thursday, October 4, 2012

Air Duct Filters And Fighting Allergies

Allergies are an unpleasant fact of life for many today. The symtoms are all too common including, sneezing, coughing, runny nose, breathing difficulties, skin inflammations, and more. A true allergy sufferer knows how difficult it is to deal with these symptoms on a daily basis.
If your allergy is to airborne elements, you are really at the mercy of changing winds, weather, and seasons too when you are outdoors. There isn't much that can be done to control the outside environment, but there is plenty that you can do to try to control the allergens in the air when you are indoors.
There are several tools at the allergy sufferer's disposal to help, but some of the most effective are air purifiers that can help scrub the air of allergic compounds and remove the allergy causing contaminants.
Air duct filters are another valuable weapon in the arsenal for cleaning the air you breathe. Either used by themselves or in tandem with other air cleaners such as air purifiers, they can help rid the air of the following:
Dust, pollen, allergens
Pet dander, dust mites
Harmful bacteria, viruses
Pet odor removal: dog, cat, etc.
Mold / mildew removal
Cigar / cigarette smoke
Air duct filters are very easy to install and yet very effective in what they do. They are designed for use in any HVAC venitilating system to provide central air purification for your home, business or commercial building. They are perfect for small and large ventilating systems in homes or businesses, and industrial use in ventilating systems including; industrial odor removal, gaseous fume removal and biological decontamination.
As with other air purification products, air duct cleaners are usually specified to clean the air within a certain area or space. Their results are best achieved when used within the specifications set for each filter.
Air duct filters are another way that allergy sufferers can begin to take back their life and break free from from allergy symptoms.

Thursday, September 27, 2012

Air Moisture And Your Health

Having clean air to breathe is not just a luxury and many people are learning about the various ways to improve air quality when they are indoors. One of the methods to help improve air quality is the use of humifiers and dehumidifiers to control the moisture in the air. Air moisture may not be something that you thought a lot about, but it could be a large contributing factor to the negative symptoms that you experience at times.
That means then that air moisture can be a very important factor in comfort when you are indoors and can also significantly contribute to your overall health as well. Consider the following health issues and how it relates to air moisture:
Many allergy sufferers have a severe allergic reaction to mold in the are or on surfaces and fabrics around them. This mold issue is usually directly tied to the amount of moisture that is present in the air in that space. By reducing the air moisture content the mold allergy can often be brought under manageable control. High humidity at high temperatures can also sometimes lead to heat exhaustion or heat stroke in extreme cases. And dust mites that often trigger allergy attacks begin to die off when the humidity level drops below 50%.
On the flip side, when the air is too dry people can be uncomfortable and can suffer from dry mucus membranes which can lead to nosebleeds and infections. Low humidity can also aggravate the symptoms of asthma at times.
A good way to track air moisture indoors is to get a digital hygrometer to actually monitor the humidity in the air. It's a simple gadget to read and the information it produces can be invaluable.
You see most people feel comfortable at 45-50% humidity between 68-72 degrees. That is considered the optimal comfort zone. Some variance on either side of the optimum zone is fine, but wide fluctuations can be hard on your health. If the humidity level falls below 30% you should turn on an air humidifier to help put moisture back. If the moisture level consistently rises above 60% in your home, you should employ a dehumidifier or air conditioner to reduce the moisture level.
By following the guidelines listed here you can help increase your indoors comfort level and improve your health easily and quickly.

Thursday, September 13, 2012

Top 10 Tips for More Fun and Better Health

Professionals and small business/home office workers have tremendous freedom to schedule their days, arrange the furniture, choose the music and take care of themselves at work. Unfortunately, they also have all the responsibilities, make all the decisions, and carry all the burdens. The result is too often we forget to take care of ourselves. Use the advantages you have! The following tips can make the day go easier and help you work smarter, better and healthier.
1. In the morning, limit caffeine to one cup. Or better yet, switch to herbal teas! Start out calm and you're more likely to stay that way through the day.
2. Use up-beat music and humor (I love my daily Far Side calendar!) to get your morning off to a great start.
3. Make sure your first appointment of the day is a great one! Meet a friend for breakfast, greet co-workers with a big smile, schedule a favorite client first thing in the morning. Start the day with some fun!
4. At mid-morning, stand up, stretch and move around, at least for a moment. Take several deep breaths, wave your hands above your head, be silly, dance a jig, move your body!
5. Eat a light lunch of fruits, vegetables and carbohydrates. The traditional soup and salad is great, or a half-sandwich and an apple. Your body needs sustenance, not a heavy load, so lighten up!
6. Take a few minutes during your lunch break to do something totally different: read poetry, call an old friend, take a nap, go for a run. What you do is not as important as getting your mind and body away from your work. Take a real break!
7. During the afternoon, stand up and stretch at least once every hour. Gently arch your back, touch your toes, or touch the sky. Turn your head from side to side, and take some deep cleansing breaths. And while you're at it, smile!
8. When stress and work pile up, take a mini-vacation. Close the door (or go to the restroom, or a broom closet if you have to!) but get alone, close your eyes, and imagine a tropical island, or your favorite picnic spot. Life is good! Breath slowly, and relax.
9. Once a day, do something "extra" - call an old client to check in, thank a colleague for a referral, send a note to a friend. Have fun with this. Make it a game to combine business with pleasure and broaden your circle of contacts. (Hint: Send a quick 'thinking of you" email! People love 'em!)
10. At the end of the day, clean off your desk, and straighten up the office. The janitor will do the routine stuff, but take pleasure in closing down for the day. Develop a routine that signals the end of the day, it's time to quit, time to go home.

Thursday, September 6, 2012

6 Easy Techniques To Cope With Night Shift Work

People working the night shift poses a huge challenge for their sleeping system, because of the improper light exposure/ activity levels. The exposure to light sets our body temperature rhythm and controls our melatonin levels. If you work a night shift, you're remaining active while your body thinks it's time to sleep.This put a strain on your sleeping system, and it's also difficult on your emotional life as it limits your social activities with friends and family.
And because of the lack of light during work, many night shift workers feels drowsy during work, some night shift workers even doze off when driving home in their cars. Highlighted below are some recommendations for you to get quality sleep and feel less drowsy during work.
1. Routine
Maintaining a "regular sleping schedule during the weekends is important. By sleeping the same way during the weekend that you do during the weekdays, you ensure that your body temperature rhythm becomes adjusted to this setting, you'll get better sleep and higher energy levels in the long run.
2. Short nap
Due the lack of sunlight in your schedule, your body will try to sleep longer than other people. But chances are you still want to interact with your love ones during the day, so if you still feel un-rested and drowsy after your sleep, take a short 10-45 minute nap during the day. The brief period of stage 2 sleep will charge you physically -allowing you to stay more alert during the day.
3. Exercise before work
Exercise will create a rise in your body temperature rhythm, this makes you more awake and alert during work. As you experienced high temperature at work, you will get low temperature after work, that will make you easier to fall asleep and sleep deeply.
4. Bright light during work
Exposing yourself to high intensity light while working the night shift,would let you becomes more energetic as the light raises your body temperature. As you feel more energetic during your work, your would feel tired after work, thus allowing you to have quality sleep after work.
Best way to combat fatigue at work is to have an artificial bright light generator (talk to your boss about it -it is good for productivity) that can generate 5000-10000 luxes of light.
5. Avoid that Morning Sun
Try to avoid light when you leave work by wearing dark sunglasses, this will lower the chance that your body will get confused and think it's time to wake up. Also make sure that you sleep in a dark room after work, and that your sleep isn't interrupted by bright light. Bright morning light is a major cue for your body that it's rise and shine time and this will limit your sleep drastcially.
6. Do not sleep immediately
Do not sleep for the first 3 hours when you reach home (usually 6-7am in the morning) as it is interrupted by morning activity around the house. The first 3 hours of your sleep contains the largest portion of your deep sleep, so you shouldn't go to bed right after your work.But wait until everyone in your house leaves for work and the children have eaten breakfast and are in school -this way you can wind down abit after work and get to sleep.
In conclusion, shift work will always be strenunous on the sleeping system. However, by using the suggestions highlighted in this articles you should be able to increase the strength of your sleeping system, get better quality sleep and enjoy a higher level of energy.

Thursday, August 30, 2012

4 Simple Steps To Avoid

First of all please notice that some explanations in my article are from a 'viewpoint' of European Times. You will know what I mean when you read my article.
AND I am German and have some misspelled words, grammar and phrases. I am still developing my skills, but just don't look at this, look at the content itself, and you will be happy. ;-)
So go ahead now, I just want you to recognize it. ;-)
1. Adjust your biological clock
The biological clock of the body needs a while after a journey into another time belt, in order to adjust itself to the new rhythm. Physical and mental symptoms can occur here such as headache, listlessness or nausea, but none jet lag must be helplessly delivered.
Daylight helps itself the cells, automatically to program on 'Day'. When you fly in direction to the east, for example to Thailand, it might be harder for you - you lose several hours. In order to prepare some days in advance for the new sleep rhythm, you should spend some time in the daylight in the early evening. During the flight it is advisable to sleep in advance. Then the adjustment goes faster.
When you travel toward the west, approximately to the USA, you'll have it easier. Nevertheless you should try to plan its arrival around noon time to get the brightest light of the day. Important appointments or activities at the arrival place you should plan at the time of day, at which you are most awake: After a flight in direction to the east in the evening, after a flight in direction to the west in the morning.
2. Sleep on board
Many humans have problems to fall asleep on the tiny seat in the airplane. Therefore in such a way some seizes to sleep pills or tranquilizers. This unnatural interference into the bio rhythm of the body affects negatively to your adjustment at recent time conditions.
It is healthier to create yourself in the airplane as good sleep conditions as possible: Take yourself an inflatable neck cushion and an eye mask in the airplane. Some airlines distribute themselves these implements on board, but you shouldn't rely on it however.
Since feet often swell on a flight, it is advisable to take your shoes off and to carry yourself on a warm cosy pair of socks. Even if you feel yourself it's not cold, you should cover yourselves before falling asleep with a light cover (you'll get one by all long distance flights), so that you do not wake up freezing and protect yourself from a cold!
I for myself know what I'm talking about. I have seen many people who underestimated this point and had a cold at their additional days after their flight.
3. Avoid drinking alcohol as your 'falling-asleep-assistance'
Tiny alcohol bottles on board often used as a falling asleep assistance during the flight. In the airplane these affect however - exactly the same as tranquilizers - three times as strongly as down on the earth! If you are suffering from fear of flight you should avoid alcohol here, since psychological symptoms can occur such as aggression or depression (however, this is an extensive subject. I will post an article about this in the future. For now I focus on 'jet lag').
In addition alcohol supports the drainage of the body, which particularly begins fast on long distance flights. As consequence headache and listlessness appear. The air within an airplane is often drier than in the desert! While the air humidity of the Sahara amounts to about 20 per cent, it occurs at long distance flights that it falls below the ten-per cent border. Therefore you should drink much water during, before and after the flight.
Professionals take beverages themselves
In many cases the water on board isn't particularly good-tasting and is served in containers by the size of an egg cup. You won't to constantly trouble a flight attendant with your desires. Therefore take yourself also a large bottle of your preferential mineral water on board.
Last but not least: my most important advice:
4. Sleeping in advance to the trip
To the complete habituation time of your body the following rule of thumb applies:
One day per hour time lag. With a difference of six hours that would be six days, until the biological clock of the body ticks in conformity with the time belt. When you then precautionary go to bed one our earlier/later per day, your body get used to the new daytime.
Enjoy your trip!

Thursday, August 23, 2012

Partnering for Health

Sara's one-hour surgery took three and a half hours. The doctor's promise of "no pain" was a lie. The promise of "only one incision" was, too. The "four-hour easy recovery" actually involved 24 hours in ICU. We are only home now because we have life support equipment.
Sara's mad at us, but she'll get over it. I even expect her to smile again soon. But for now, every time a family member comes to visit her, Sara simply must tell them all about her hospital visit, making full use of her hoarse voice and her cutest pout.
As for the family, we're hoping that the vagus nerve stimulator (VNS) surgery proves to be the promised cure for seizures. The VNS is like a pacemaker, stimulating a nerve in the neck, and we've heard that many patients with intractable seizures have benefited from this device.
The previous week. . .
Like many parents waiting for a doctor to come out after surgery, my husband and I became agitated when the doctor didn't appear until hours after the estimated time. When he finally came out, he told us that everything was all right, but that nothing had gone the way it had been planned, which didn't put us in high spirits.
The doctor promised that we could go back and see our daughter in an hour, but after two hours had passed, my fear level had increased, and I grew more hostile. I pestered the young man at the information desk until I finally got to speak to Sara's nurse on the phone. By the time they let me into the recovery room, I was an emotional tornado, spinning black clouds around everyone who came near me.
Sara was more than mad; she was scared and in extreme pain. The doctors couldn't remove the intubation tube because Sara wasn't able to breathe on her own, and she couldn't have pain medication because her blood pressure wasn't stable. She was on the verge of hypothermia with a temperature of 88.
"I don't think she's getting the best care," I said to the nurse. That was a mistake. As soon as I blurted this out, I thought: "Careful, they can kick me out of here anytime they want to."
I guess I should have been a nurse instead of an interior designer.
In Surviving Healthcare: How to Take Charge and Get the Best from Your Doctor, Your Hospital, and Your Health Insurance, Pam Armstrong says, "Remember, you should know about and have a say in everything that happens to your body while you are in a hospital. Your health should always be the focus of your care. Hospital routines should serve your needs, not the staff's or hospital's needs. Don't let yourself be intimidated by hospital staff who seem to feel otherwise. To get the best care, combine assertiveness with a partnering and empathetic approach toward staff, who may have overfull workloads."
When the patient is a child or is otherwise unable to speak for themselves, a family member must work in partnership with the hospital staff to make sure the patient gets the best care. I learned years ago that hysterical outbursts at nurses and other hospital staff do little for my daughter. I've learned to keep my mouth shut, to think first, and then to speak gently. That doesn't mean that what I say doesn't count--I've just learned a few key phrases that will show the hospital staff that I know what type of care my daughter needs.
After mothering Sara (requesting heated blankets, wiping tears, and straightening her legs), I explained my fears to the nurse. Apologizing for my outburst, I told the nurse how scared we were because the surgery had taken longer and had been more involved than had been planned, and because Sara was in pain. Instead of telling me to leave the recovery room, the nurse agreed to let my husband come in, too.
Acknowledging my fears and keeping my mouth closed helped our daughter receive the best care during her hospital stay. Sara, at twenty-five, still needs total care because of disabilities. Instead of placing Sara in an adult intensive care unit with many patients and limited visiting hours, Sara was moved to Pediatric ICU, where the ratio of patients to nurses is only two to one. There was also newer equipment, but best of all, they allowed me to sleep in her private room.
You too can learn to help care for a loved one when they're faced with hospitalization. Just remember to partner with the physicians and hospital staff to ensure that your loved one will get the best care.

Thursday, August 9, 2012

6 Healthy Eating Tips for Active Adults

Adequate Carbs!
With the latest low carb trend it can become difficult, to say the least, to figure out what you should be eating especially if you are active! The truth is, when you exercise your muscle burns a type of carbohydrate called glycogen for fuel. To keep these important fuel levels optimal for peak performance, we must eat a diet rich in whole grains, beans, potatoes, and other high-carbohydrate foods. You can't produce optimal glycogen stores with a high protein low carbohydrate diet. Go for the whole grains such as 100% whole wheat breads, brown rice, quinoa, or millet. Limit the 'white' refined products.
Yes it is true, active people need more protein than the average person. It is especially important after our workouts to repair muscle damage. Include lean meats, fish, soy, and eggs. Active people need about 3-4 three-ounce servings a day.
Eat Your Fruits and Veggies!
When you exercise, you breathe harder taking in more oxygen. While you need oxygen to support life, it can become unstable in the body. Unstable oxygen can oxidize and damage your muscle cells which can bring on inflammation and soreness. You can protect yourself from oxidation by eating healthful amounts of antioxidants found in fruits and vegetables. Eat at least five fruits and vegetables a day!
Drink, Drink, Drink
The more you exercise, the more you sweat. Replacing these fluids is vital for peak performance and endurance. During long workouts you may need a sports drink that contains carbohydrates and electrolytes. Drink at least 8-10 servings of fluids/day.
Fueling Before A Workout
This step alone will not only lengthen your workout but it will also increase your performance which is key when training for an event. If you don't eat before exercise you will likely feel light-headedness, fatigue, and nausea. In addition, your body turns to muscle protein for fuel because it doesn't have enough carbohydrate. By starting your workout well-fueled, your body will burn a combination of the carbohydrate stored in your muscles and stored fat. Eat 2-4 hours before a workout or event. Choose a high carbohydrate, low fat, moderate protein meal or snack. Drink at least 10 ounces of water to help offset sweat loss during your workout.
Fueling After A Workout
It is important to consume calories and fluids during the first half hour after you exercise for optimal recovery. If you aren't hungry right away a quick snack will do. Drinking a sports drink or 100% fruit juice will do the trick! Don't forget to eat a meal later with protein to repair muscle damage.

Friday, August 3, 2012

Preventing Us from Developing Healthy Lifestyle Habits

The air we breathe, the water we drink, and even the foods we eat, contain substances that may be damaging to our cells, according to Public Health scientists who have found new evidence of the threats that our toxic environment pose on our cellular health. Apparently, any tissue that is exposed to the environment, including the skin and gastrointestinal passages, is especially vulnerable.
While government agencies and industry are taking steps to control additional releases into the environment, many toxic substances become concentrated in fatty tissues through a process called bioaccumulation. Animal fats in the diet present health problems in other ways. Dr. Myron Wentz, Ph.D., immunologist and microbiologist, hypothesizes that foods with high peroxide values, especially processed, fatty foods, generate "free radicals" that in turn damage healthy cells. Researchers believe that supplementary antioxidants are necessary for combating these free radicals in addition to the body's normal defense systems.
In addition to the health threats posed by toxic substances today, many nutritional scientists point out that much of our food has been over processed and preservatives have been added for packaging, affecting its vitamin and mineral content. In fact many of us are undernourished because our diet lacks many of the important vitamins and minerals necessary for health.
One recent study found that nearly one-third of the calories in the typical American diet come from nutrient-deficient junk food. In contrast, healthy foods, such as vegetables and fruits, make up only about ten percent of the caloric intake. Furthermore, poor diet, coupled with physical inactivity, is now recognized by the Center for Disease Control and Prevention as one of the leading causes of death in the U. S. today because without proper nutrition, the cells of the body are less able to prevent and repair cellular damage.
"The human body is made of cells, and those cells work together to sustain your life," says Dr. Wentz. "Taking antioxidants with food may help reduce the formation of oxidized lipids." Other medical professionals concur on the importance of taking supplementation.
* "One way to effectively maintain health is to supplement our diets with a full range of vitamins, minerals, and antioxidants," so explains Dr. Ladd McNamara, an obstetrician/gynecologist in Atlanta, Georgia.
* Dr. Ray Strand, M.D., a family practitioner in South Dakota, states, "The concerns for my patients' health has led me to recommend a complete nutritional system to my patients."
Remember: When you are maximizing your body's health potential, we everyone wins. When you don't, we all lose.
© MMVIII, Etienne A. Gibbs, MSW, Internet Safety Advocate and Educator.
Permission to Republish: This article may be republished in ezines, magazines, newsletters, and on blogs and websites provided attribution is provided to the author, and it appears with the included copyright, resource box, and live web site link. Use of this article in any media that promotes or utilizes child pornography, fraud, trafficking in obscene material, drug dealing, gambling, harassment, stalking, spamming, spimming, sending of viruses or other harmful files, copyright infringement, patent infringement, or theft of trade secrets, among others is strictly prohibited. Such use will be persecuted to the fullest extent of the law.
Etienne A. Gibbs, Internet Security Advocate and Educator, consults with individuals, small business owners, and home-business entrepreneurs regarding online protection against spyware, viruses, hackers, and other pc-disabling cybercrimes. For more information, visit