tag:blogger.com,1999:blog-81766413292224738662024-03-14T01:44:16.467-07:00 Health And Fitness Popularsbendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-8176641329222473866.post-21641621847679178052012-11-01T13:16:00.000-07:002012-11-02T13:16:30.813-07:00The Secrets To Healthy Weight Gain<div id="article-content" style="text-align: justify;">
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.<br />
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.<br />
Still others have
a very fast metabolism, and are naturally thin, to the point where they
may feel uncomfortable about their weight.<br />
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.<br />
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.<br />
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
<br />expenditure every day.<br />
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:<br />
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.<br />
2) Take a multi vitamin and mineral supplement every day.<br />
3)
Exercise, particularly strength train. Strength training will help you
build muscle mass, which in turn will help fill out your figure.<br />
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.<br />
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,
<br />contain too much sugar or are full of saturated fats.<br />
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-8176641329222473866.post-78886022717148428732012-10-17T13:15:00.000-07:002012-11-02T13:15:47.101-07:00Setting Fitness Training Goals<div style="text-align: justify;">
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!</div>
<div style="text-align: justify;">
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?</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
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.
<br />Once you've identified your goals and designed a program to help you accomplish them, all that's left is to begin!</div>
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-8176641329222473866.post-71994338730615888852012-10-10T13:13:00.000-07:002012-11-02T13:14:11.756-07:00Home Air Purifiers And Allergies<div id="article-content" style="text-align: justify;">
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:<br />
Dust, pollen, allergens<br />
Pet dander, dust mites<br />
Harmful bacteria, viruses<br />
Pet odor removal: dog, cat, etc.<br />
Mold / mildew removal<br />
Cigar / cigarette smoke<br />
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.<br />
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.<br />
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.<br />
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.<br />
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.<br />
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-8176641329222473866.post-66114735845087324822012-10-04T13:13:00.000-07:002012-11-02T13:13:29.507-07:00Air Duct Filters And Fighting Allergies<div id="article-content" style="text-align: justify;">
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.<br />
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.<br />
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.<br />
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:<br />
Dust, pollen, allergens<br />
Pet dander, dust mites<br />
Harmful bacteria, viruses<br />
Pet odor removal: dog, cat, etc.<br />
Mold / mildew removal<br />
Cigar / cigarette smoke<br />
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.<br />
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.<br />
Air duct filters are another
way that allergy sufferers can begin to take back their life and break
free from from allergy symptoms.<br />
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com2tag:blogger.com,1999:blog-8176641329222473866.post-1824779308045352662012-09-27T13:12:00.000-07:002012-11-02T13:12:51.947-07:00Air Moisture And Your Health<div id="article-content" style="text-align: justify;">
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.<br />
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:<br />
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%.<br />
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.<br />
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.<br />
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.<br />
By following the guidelines listed here you can
help increase your indoors comfort level and improve your health easily
and quickly.<br />
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-8176641329222473866.post-56105388254873726562012-09-13T13:11:00.000-07:002012-11-02T13:12:12.703-07:00Top 10 Tips for More Fun and Better Health<div id="article-content" style="text-align: justify;">
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.<br />
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.<br />
2. Use up-beat music and humor (I love my daily Far Side calendar!) to get your morning off to a great start.<br />
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!<br />
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!<br />
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!<br />
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!<br />
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!<br />
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.<br />
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!)<br />
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.<br />
</div>
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-8176641329222473866.post-71527637574190522392012-09-06T13:11:00.000-07:002012-11-02T13:11:32.610-07:006 Easy Techniques To Cope With Night Shift Work<div id="article-content" style="text-align: justify;">
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.<br />
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.<br />
1. Routine<br />
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.<br />
2. Short nap<br />
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.<br />
3. Exercise before work<br />
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.<br />
4. Bright light during work<br />
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.<br />
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.<br />
5. Avoid that Morning Sun<br />
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.<br />
6. Do not sleep immediately<br />
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.<br />
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.<br />
</div>
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-8176641329222473866.post-36328980208049975512012-08-30T13:10:00.000-07:002012-11-02T13:10:52.958-07:004 Simple Steps To Avoid<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
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. ;-)</div>
<div style="text-align: justify;">
So go ahead now, I just want you to recognize it. ;-)</div>
<div style="text-align: justify;">
1. Adjust your biological clock</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
2. Sleep on board</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
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!<br />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.</div>
<div style="text-align: justify;">
3. Avoid drinking alcohol as your 'falling-asleep-assistance'</div>
<div style="text-align: justify;">
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').</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
Professionals take beverages themselves</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
Last but not least: my most important advice:</div>
<div style="text-align: justify;">
4. Sleeping in advance to the trip</div>
<div style="text-align: justify;">
To the complete habituation time of your body the following rule of thumb applies:
<br />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.</div>
<div style="text-align: justify;">
Enjoy your trip!</div>
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-8176641329222473866.post-33797094716576109352012-08-23T13:09:00.000-07:002012-11-02T13:09:55.500-07:00Partnering for Health<div style="text-align: justify;">
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 <i>now</i> because we have life support equipment.</div>
<div style="text-align: justify;">
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 <i>must</i> tell them all about her hospital visit, making full use of her hoarse voice and her cutest pout.</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
The previous week. . .</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
"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."</div>
<div style="text-align: justify;">
I guess I should have been a nurse instead of an interior designer.</div>
<div style="text-align: justify;">
In <i>Surviving Healthcare: How to Take Charge and Get the Best from Your Doctor, Your Hospital, and Your Health Insurance,</i>
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."</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
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.</div>
<div style="text-align: justify;">
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.</div>
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-8176641329222473866.post-88918557855243992212012-08-09T13:08:00.000-07:002012-11-02T13:09:08.709-07:006 Healthy Eating Tips for Active Adults<div id="article-content" style="text-align: justify;">
Adequate Carbs!<br />
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.<br />
Protein<br />
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.<br />
Eat Your Fruits and Veggies!<br />
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!<br />
Drink, Drink, Drink<br />
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.<br />
Fueling Before A Workout<br />
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.<br />
Fueling After A Workout<br />
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.<br />
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-8176641329222473866.post-6494416308266753592012-08-03T13:08:00.000-07:002012-11-02T13:08:21.392-07:00Preventing Us from Developing Healthy Lifestyle Habits<div id="article-content" style="text-align: justify;">
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.<br />
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.<br />
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.<br />
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.<br />
"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.<br />
<b>*</b> "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.<br />
<b>*</b> 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."<br />
<b>Remember:</b> When you are maximizing your body's health potential, we everyone wins. When you don't, we all lose.<br />
</div>
<div id="article-resource" style="text-align: justify;">
<b>© MMVIII, Etienne A. Gibbs, MSW, Internet Safety Advocate and Educator.</b><br />
<b>Permission to Republish:</b>
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.<br />
<b>Etienne A. Gibbs, Internet Security Advocate and Educator</b>,
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
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0