Simple Health Cures

   Stress is part of everyone’s life especially now in our present lifestyle that we want there are so many things that need attention. We tend to do so many things all at once from family, work, children, personal relationship and finances. Beside from this major stuff, there also mundane things that need our attention and often it may overwhelm us and can lead to stress.

Too much stress can lead to emotional and health problems. It can make you at risk of high blood pressure, hypertension and other chronic disorders. To avoid too much stress, you need to exercise, take relaxation techniques and eat health diet.

Blueberries: Blueberries are rich in Vitamin C that is good in lowering stress level. It is also known for its antioxidant properties which are very good for the body and boost the immune system.

Tuna: Tuna is a very healthy dish as it contains Vitamins B6 and B12 which is very important in fighting off stress. It also contains omega 3 fatty acids, which protects the heart.

Low-Fat Milk: Low fat milk is a good source of Vitamin B2 and Vitamin B12 which is effective in giving you stress relief. To start your day right, you may opt to drink a glass of low fat milk to lower your stress level and to give you the daily recommended calcium intake.

Black Tea: Recent studies show that black tea is a good source of theanine which can lower cortisol, a stress hormone in the body. Black tea can help you relax and reduce your blood pressure.

Oatmeal: Oatmeal is a healthy breakfast since it can increase the serotonin levels in the brain. Serotonin is transmitter in the brain which can help you to be calm.

Water: When a person is under stress, he or she may feel dehydrated. Dehydration can lead to dizziness and fatigue. To avoid this, drinking 8 to 12 glasses of water can make the person feel hydrated and may aid in flushing out toxins in the body.

Poultry Products: Poultry are rich in tryptophan, an amino acid which aids in making a person relax. Eating poultry products regularly may help in decreasing your stress level.

Oranges: Oranges are good source of Vitamin C. Foods high in Vitamin C can help in warding of unnecessary stress in your system. Aside from oranges, kiwi, papaya and strawberries are also good source of Vitamin C.

With right relaxation techniques like yoga and breathing exercises along with these stress buster foods, you can definitely manage and even lower your stress level.

   We now have the key to a longer healthier life because we now know that insulin is perhaps the most important hormone in the body and its control is vital when it comes to how you age and how long you live. High insulin levels caused by a diet high in refined carbohydrates and not enough proper exercise is one of the primary causes of premature aging and poor health.

New research says that one in four of us is in a pre-diabetic state and does not know it. If this trend continues one in three of us will be diagnosed wit the devastating disease diabetes in our lifetime. Although you do not die from diabetes you can die from the damage it does do to the organs, tissues and cells of the human body.

Like most of us you have probably never given your blood sugar levels a second thought as diabetic were believed to be the only ones that had to worry about their blood sugar. But this is not so anymore as our sedentary world together with the wrong types of food and too much of them render us very susceptible to this nasty chronic disease that is now reaching epidemic proportions.

Right at the root of the problem is the fact that we have a total lack of muscular exertion in our daily lives which makes us overweight and immobile. Our muscle cells are where fuel ( calories) are burnt for energy so if we don’t use our muscle as they been designed to be used we are on a one way ticket to a download spiral of declining health.

When the muscle cells cannot uptake the blood sugar ( because they are already full to the eyebrows) more and more insulin is produced to try and reduce the levels in the blood and “push” it into the muscle cells so they shut down the receptors and say “go away.”

So now we have a dangerous cocktail of hig blood sugar together will high insulin circulating around the body with nowhere to go. This mix ends up in places it shouldn’t be and does insidious accumulative damage to the sensitive tissues of the brain, kidneys eyes, blood vessels and other important body parts.

The solution a program of health orientated strength training exercise 2-3 times each week. If muscles are well exercised to fatigue and diet is controlled by cutting out as many processed carbohydrates and eating more quality lean proteins the problem can be brought under control.

These two factors proper exercise and healthy eating have a lasting positive effect on metabolic activity within the muscles cells. The disease of diabetes is located primarily in the muscles when they become underused and have low energy requirements. So, their rehabilitation by strengthening and toning will inevitably produce a beneficial result.

Proper strength training exercise has a positive effect on our metabolism ( our body’s engine) increasing insulin sensitivity of the muscles, reducing blood pressure, improving glucose ( blood sugar) tolerance and reducing fatty tissue in and around the waistline.

In other words, a properly exercised body not only improves external appearance., it also improves health and reduces disease risk and it is within easy access of all adults. Our health really is in our hands but it does need our own personal participation.

   Good nutrition for seniors is a subject few think about, as they grow older. But, as we age our metabolism slows down and those calories that were easy to burn when we were kids now just seem to hang on. This is why older people will put on extra weight more easily than when they were young, and it’s what makes it so much harder to take thses same pounds off!

Good nutrition for seniors is important for many health reasons, and just being a bit overweight can impact seniors in a destructive way, to a greater extent than younger people. Being heavy can put a lot of strain on joints and can speed up the problems of osteoporosis and arthritis plus contribute to other illnesses and muscle disorders. Being overweight can also bring on diabetes, which is very common to seniors.

As we get older our diet becomes more and more important as the health benefits of good nutrition can greatly improve our quality of life, much more so than in our younger years. And, eating the right amounts and proper balance of nutrients can help keep the immune system functioning correctly and that helps ward off illnesses.

Vitamin Deficiencies In Seniors:

Most people do not recognize exactly how numerous preconditions could be made riskier by vitamin insufficiencies. It’s crucial for everyone, not just seniors, to realize the importance of vitamins and minerals in sustaining good health. If you don’t believe you’re getting an adequate supply of nutrients from your diet, for whatever reason, then it might be a good idea to use a daily multi-vitamin supplement.

The Seniors Big 5:

Here are five valuable considerations for keeping your health in a good place as you age:

1. A healthy meal plan

2. A good regimen of natural vitamin & mineral supplements to ensure you are getting “all” the nutrients you need daily.

3. Exercise that is appropriate to your ability.

4. Plenty of restful sleep.

5. Avoid being sedentary. Enjoy your life and keep mentally active. Stay in touch with friends & Family, read, have fun with hobbies.

As we’ve all heard before, you only get one chance at life. Make the most of it. Improve your diet habits today today and you could be rewarded with good health and long life. It is an unfortunate reality that we all have to get old..but, there is no reason for us not to try to stay healthy and feeling young for as long as we can.

Good Nutrition Matters:

Good nutrition for seniors is by far the best way to ensure you stay healthy and keeps your energy levels high. This way you’ll be able to enjoy your leisure time and fight infections and ill-health.

   Obesity in America has become a very dangerous epidemic. It is estimated that over 15 million Americans suffer from obesity. Just being over weight can cause health issues, but being morbidly obese can cause very deadly health issues such as : Heart disease, diabetes, severe breathing problems and high blood pressure just to name a few. If you have been struggling with your weight and have become morbidly obese, you need to get help. There is no reason to battle this disease alone. The first step is admitting you need help and then you have to seek it.

Start with your family physician. If you have been seeing a physician over the years, he most likely has been monitoring your weight increase. Let him know that you have decided to take control of your weight problem and begin a conversation about what your options are.

Surgery is one of the options available to you to battle obesity. There are two type of surgery. Restrictive surgery is where the stomach is made smaller by either a band or by stapling. Combination surgery is where the stomach is made smaller and the new pouch is connected to the small intestine. Gastric Bypass is one of the most common combination surgeries. The surgeries make the stomach smaller which limits the amount of food you can intake. Your diet will drastically change after having surgery so you should thoroughly discuss with your doctor if this option is viable and if so, which surgery is best for you. As with any surgery, there are many risks to consider from infection to death. These risks should be understood completely before deciding on surgery. Be sure to do your research and ask to speak to patients who have had the particular surgery you are considering.

Diet and exercise is one of the oldest methods of dealing with weight issues. There are countless diets on the markets today as well as exercise programs. Your physician can assist you in finding the appropriate diet for you and help monitor your progress. if you are morbidly obese, then the chances are great that you are battling other physical ailments that can be affected by diet or exercise. You should have a complete physical before beginning any diet or exercise programs.

Psychological help is something to strongly consider. Many suffering from obesity also suffer from psychological issue that helped to create the obesity. Therefore, seeking mental help is imperative in treating obesity in these cases. This can be done in conjunction with diet and exercise as well as surgery.

If you are one of the many Americans fighting obesity, as stated above, the first step is to admit you need help and find that help. There are countless professionals available to help you as you begin your battle with morbid obesity. You just have to make the decision that it is time to begin this battle, and then arm yourself with the knowledge and professional help needed to wage your war against obesity.

   There’s a cozy theory that Mother Nature in her wisdom has given us four times as many sweet taste buds, front and center on our tongues, than any other type. There are various notions about why this may be so, but my favorite one is this: back in the days of yore when we hunted and gathered our food in the wilds, nothing in nature that was poisonous had a sweet favor.

Based on this notion, eating sweets was a survival strategy. Couple this lizard brain propensity with the fact that mother’s milk is sweet in flavor not to mention that bonding with mother herself is sweet and nurturing and pleasurable and once again, our survival. And it’s easy to see where the original passion for sweetness began.

Unfortunately, our passion for sweet flavor and the safety it brings has gone radically out of balance. The prevalence of low quality sweeteners and sugary foods, high stress living, and looking for love in all the wrong places, has led to an epidemic of sugar addicition.

As a point of interest, factor in the Macrobiotic theory about the energetic  of food, noting  that sugar, like alcohol and coffee, has an expansive effect on the body.mind. In this view, if we eat too much contracting food like meat and salt, or if we have too much contracting life energy like stress, our organism will  seek homeostasis by eating expansive foods. Of course, at those times when re balancing is necessary, the Macrobiotics recommended the sweet and starchy vegetables and squashes or kuzu root teas, not soda and candy.

Depending on the intensity of your sugar habit, you may need to wean yourself slowly. Frequently, there is an emotional component to a hard-to-break sugar habit. If this is true for you, take the time to get to know your needs and desires and how you use sugar in an attempt to meet them in this indirect way. And please be compassionate with yourself. You are human and doing your best to take care of yourself. But know that you are worth the time and energy it takes to meet your needs in truly healthy, nourishing and life enhancing ways.

Tips on how to get sugar out of your diet today:

1. Reduce or Eliminate Caffeine: Caffeine causes blood sugar swings, which can lead to sugar cravings.

2. Drink Water: Dehydration can lead to cravings, including the craving for sugar

3. Eat Protein And Good Fats: While too much protein can tip us towards craving sugar, so can too little. For overall blood sugar balance, enhanced metabolism and satiety, include some protein and good fats with every meal and even in your snacks.

4. Don’t Skip Meals: Skipping meals can cause a dip in your blood sugar, which can spur the craving for sugar,

5. Pass On The White Flour And Pasta: Not only do these foods lack nutritional value despite being filling, they convert to sugar once digested. Eat whole grains in moderation instead.

6. Eat Sweet Vegetables And Fruits: In the context of a balanced diet, these are wonderful sweets to eat, loaded with fiber, vitamins, micronutrients and phytochemicals.

7. Use Kinder, Gentler Sweeteners: Avoid chemical and artificial sweeteners and food with sugar added. Instead, use small amounts of gentle sweeteners like rice syrup, barley malt, maple syrup, raw honey, Stevia and dried fruit.

8. Get More Sleep: If you are deprived from staying up too late for months and years on end, you may be craving energy. We typically reach for sweets as a fast but backfiring boost.

9. Get More Exercise: Physical activity helps to balance blood sugar and reduce stress.

10. Slow Down And Find Sweetness Without Eating At All: Are you craving something sweet in your life? Time with friends, hugs, fun, creative expression, spiritual connection? Eating will never meet these needs. So feed yourself the nourishing life you truly deserve!

   You don’t need to read another article on the importance of exercise and why you need to make it a part of your life. We all know that the United States has an obesity problem and we need to get moving and change the way we eat and live or die horrible obesity-related deaths while we watch our health insurance premiums skyrocket.

   Okay, Maybe I exaggerated the last part a little bit. But. We have become a much more sedentary society. the Internet and mobile devices have really changed the way we live. I’m not saying its a bad thing. I’m saying it has changed the way we do things. We need to recognize that we simply don’t get a lot of exercise in our daily lives without making a conscious effort to incorporate it into our day.

   We all have reasons why we don’t exercise. Some are based on fixed ideas we have about how ” exercise” needs to be done to be effective.

   Exercise doesn’t need to be a grueling step class or an hour at the gym lifting weights. It doesn’t need to be a chore that you dread. Physical activity done in 10 minutes blocks adding up to 30 minutes a day ( or whatever you can manage) is still effective. Even 10 minutes a day is better than nothing and can be a good way for a sedentary person to start out.

   Can you dance, ride your bike, go for a walk for 10 minutes a day? After a while those 10 minutes will start to take hold and adding the second set of 10 will be easy.

    Reasons We Don’t Exercise:

   1. I don’t have time. Biggest reason we don’t workout. We’re all busy, but if not today, when? If you want to, you can find 10 minutes 3 times a day to do something you like.

   2. I’m too tired. Physical activity is energizing and will give you more pep to be more active.

   3. I don’t get a break from the kids. Take them with you! Go for a walk or bike ride together. Turn on the music and dance together. Make friends with another parent with kids of similar age and trade off.

   4. I can’t afford a gym membership. Exercise doesn’t have to be done somewhere special and you don’t need lots of fancy, expensive equipment. A good pair of sneakers is the only really essential piece of equipment you need. There are bunches of videos online and on Netflix and your public library geared towards 10-minutes workouts with no special equipment.

   5. Exercise HURTS. if you’re really hurting, not just sore from effect, then you’re not doing whatever you’re doing right. Physical activity should push your limits over time, but it shouldn’t cause real pain. Try changing what you’re doing, ask for advise from a trainer if you belong to a gym or check out a beginner DVD for whatever activity you want to try. Don’t give up!

   6. Exercises Boring.I dislike to exercising just for the sake of exercise. Going to a gym and working on weight machines is my idea of torture. BUT. I love walking and doing core workout. Those are all considered exercise! Really and truly they are. Find an activity that you enjoy, don’t force yourself to do something you hate or bores you, you’ll never stick with it.

   Metformin is one of the most popular drugs prescribed fro type 2 Diabetes. This medicine helps the body to control the levels of glucose in the blood. However, Metformin has some uncomfortable side effects that may occur when using it.

Most people who suffer from diabetes get the wrong perspective about Metformin being a safe and less threatening medication which only causes some minor side effects like stomach pain. The reality is that this drug can have extensive effects such as cell damage. A prominent example of the problems that a particular person who suffers from diabetes has is related to the nerves. The dangerous amount of glucose in the blood affects the nerves in a negative way. This usually results in numbness especially in the toes or the finger tips. It is recommended to tend to this problem a fast as possible by consulting your MD. Metformin can have substantial side effects on the body most of which are **HARMFUL.**

Dismissing B12 from the cellular system will result in nerve problems. In order for our nerves to function the right way, vitamin B12 must exist in the cells. Although the prescription may hint that the side effects are of no significance and may advise that you take B12. However, there some reasons why this ineffective, 1- the B12 intake does not last long in our system, 2- B12 drugs have low lasting periods after absorption.

Metformin can cause the body to dismiss a very important enzyme which is cop 10. This may cause harm to the person who suffers from diabetes.

Metformin does not guarantee all the result it claims. Diet and work out could have better results than the consumption of Metformin. This should be a wake up call for the people who consume this pill in order to be wary of the risks

People who suffer from Type 2 diabetes are the only patients that Metformin can be described to. Individuals who have kidney disorders must not consume this medication. Although Metformin has some serious side effects, it does not cause hypoglycemia unlike other diabetes treatments.

You must be aware that symptoms of pre-diabetes are a sign that you are not doing very well. You need to prepare yourself in order to reduce this problem. Mostly, all diabetes pills are risky and may have long term side effects of on the heart which is why they need to be taken with caution

   You can work out religiously and still never see the result you desire in the mirror!

Have you been training for months, even years without acieving your best body? If you’re tired of not seeing those pounds fall off, it’s probably time to get serious about your nutrition once and for all! When there is a stumbling block on the path to losing weight or even reaching peak fitness, it’s almost always associated with poor nutrition.

The reality is all the exercise in the world won’t help with healthy weight loss if nutrition is not made a top priority. if you’re eating too much of the wrong things and skipping meals throughtout the day, your metabolism will slow, preventing you from losing weight even with exercise and you have no one to blame but yourself.

On a daily basis, people in health clubs all over the world will ignore warnings that nutrition is 90% of their results. They will exercise for months, even years before they will ever make a true commitment to eating healthy. Unfortunately, it is for this reason that most people will fail when they attempt to get in shape or lose weight.

Fortunately, there are some very good ways to make sure nutrition is addressed effectively along with your workouts. To lose weight or get in shape without resorting to unsafe, unhealthy fad diets, try these simple tips:

Eat To Live: There’s no point going on a diet to lose weight if you can’t stick with it for the long haul. Rather than adopting a “plan,” try eating smarter. Limit intake of high glycemic carbohydrates, select whole grains and lean meats, eat fresh fruits and vegetables and steer clear of sugary foods.

Portion Control: You don’t necessarily have to count every calorie for the rest of your life to get results. You do, however, have to stay within a healthy range of calories for you. Try to monitor your portions daily using your clenched fist as a guide.

Change Your Belief System: You must establish a good relationship with the healthy way of living. Learning to love exercise and eating healthy is key to your long term success, Living healthy because you “want to” is very different than living healthy because you :have to”!

Read label: While it’s always best to avoid prepackaged foods, this isn’t always possible. When it’s a must, make sure to read labels to pick the healthier choices. There are some decent options out there, if you look for them.

Pick Frozen Foods With Care: Frozen dinners are often a better choice than fast food when you’re in a rush. Do, however, pick the smarter choices here. There are some great healthful frozen entrees on the market today. Read those labels to find them.

Pinpoint Your Triggers: Everyone has a food they just can’t seem to stay away from. Figure out what your temptations are and try to come up with healthful alternatives. If your weakness is greasy, crunchy potato chips, a handful of nuts might do the trick. Chocolate lovers might find low-fat, low calorie pudding does the trick just as well as a big candy bar.

Surrounding Yourself With Like Minded People: Who have similar goals, beliefs, and daily actions will be tremendous help on your journey. Being part of a great fitness community that provides fun, results driven programming, supportive and experienced fitness experts, and varity will also be key.

Education: Constant steady improvement through education is critical, strive to learn more and absorb everything you can.

” The Single Most Powerful Key To Your Best Body”

Study shows the value of a food journal and proves beyond doubt that the food journal can double your result!

Keeping A Food Diary: A detailed account of what you eat and drink is a powerful tool in helping people lose weight.

Why Journaling Works Like A Charm :

Accountability: You are focused to answer to yourself at the end of every day. And the person you want to let down least is usually you…So if you commit to journaling each day, you’ll quickly get tired of writing about poor result and start doing something about it. In addition if you have a personal trainer helping you they must see exactly what you’re eating daily!

Clarity: As you journal you get a better idea of what you’ve done and what you need to do to achieve your health & fitness goals. You are constantly reminding, reviewing and re- planning which gives you a clear path to follow. You’re not left guessing and procrastinating.

Motivation: Keeping a daily record is great because anytime you feel down you can very quickly flick through your journal and see how far you’ve come: instantly giving you the self-esteem boost you need to keep pushing towards your goods.

That’s A Powerful Combination!!!

    The 5 Principle of Exercise:

1. Flexibility Training:

Most people are familiar with stretches as in reaching for your toes and holding the position when you feel tightness. This is called static stretching and is the most basic form. Current advances in flexibility now incorporate assessments and more technical styles of stretching as well as mobility exercises.

Stretching and mobility exercises maintain proper joint ROM ( range of motion) and proper length-tension relationship between groups of muscles. What does this mean for you? That you will maintain proper posture and your ability to move your body through enough range of motion so that you can accomplish whatever tasks you need to do in your life. Whether your playing golf or looking behind you before back your car up, maintaining proper flexibility is important for everyone.

2. Core Training:

Although some ignorant fitness professionals would have you believe otherwise, the “core” is not simply a new way to refer to your abdominal muscles. The core musculature includes the abdominal muscles that wrap around your mid-section but goes beyond the abdominal muscles to include the muscles of your hips, your lower back, your pelvic floor, your diaphragm as well as the muscles that attach all the way up the spine to your neck.

There are 29 core muscles in all. This group of muscles provides the foundation of movement as well as the proper transfers of force from your lower body to your upper body and vice-versa. Strengthening them with properly progressed core exercises can help protect your back from injury, improve exercise performance and give you better balance and stability.

3. Strength Training:

Strength training is important because it builds muscle which keeps your metabolism high, and also for helping you maintain your strength as you get older. Whether you want to play with your kids, carry groceries or ace your buddy on the tennis court, strength is important.

As you become more advanced, you can adjust the set and rep range to meet your goals. It is also important not to exercise the same muscle groups every day. Muscles need at least a day ( if you’re doing a total body workout) or two ( if you’re working one or two body parts per session) of rest to repair and rebuild.

4. Aerobic training:

Walking, jogging and bike riding are all examples of aerobic exercise. There are in benefits to aerobic exercise which include helping your heart pump blood more efficiently and increasing your stamina ( aerobic capacity).

Contrary to what many believe, aerobic exercise is NOT the best way to burn fat or improve your stamina. Interval training has been prove by research to be superior to aerobic exercise in both of these areas. However, aerobic exercise can be a great way to work up to more intense and beneficial forms of exercises or add variation to your routine. Just don’t make the mistake of using aerobic as your primary form of exercise or you’ll miss out on many of the most powerful health benefits exercise has to offer you.

5. Interval Training:

I’ve saved the best for last! Not only only is this my favorite style of training, but research shows that it’s the best way to dramatically burn fat and improve your cardiovascular fitness. Interval training is the alternating of sort bursts of high-intensity exercise with gentle recovery periods. This is really both aerobic and anaerobic training together, but the research show that the anaerobic phase is responsible is more important. The result of this style of training are thought to be the result of an increased metabolic rate and increased human growth hormone (HGH) production.

An example of interval training is to sprint on the bike for 15 seconds and gently pedal 45 seconds to recover before repeating the sprint. You would repeat this cycle from 5-20 minutes depending on your goals and level of fitness. These short bursts of exercise done at a very high intensity can help you reach your optimal weight and level of fitness in a shorter amount of time, as well as dramatically decreasing the amount of time you spend exercising. The only draw back? It’s hard!

    Obesity is a growing epidemic in the United States and many people are trying to lose weight. With the busy lifestyle of people all over the country with work, school, and families, people want to know ow to lose weight quickly. Although losing extreme amounts of weight will not stay off long, you can still in a healthy manner lose weight quickly. There are two main things to keep in mind for losing weight and that is proper dieting and losing calories through working out.

As far as dieting goes, you should cut out all junk foods and processed foods such as chips, soda, candy, etc. Foods should all be whole and natural. The best foods for losing weight are chicken, eggs, milk, lean beef, and oats. These are filling and high in protein which is great for women diets. The reason that women that are dieting need more protein is because most do not weight life and they require additional protein. A moderately high protein, medium carbs, and low fat diet is the most common and proven to be the best and quickest way to easily lose weight.

Workouts can be either using weights, but to lose fat quickly, it is best to stay with doing cardio exercises only. The way to lose fat is simply having less calories eaten compared to the calories being burned. Cardio workouts increase the amount of calories burned which means more pounds of weight are lost compared to other means. Great workouts for cardio are the elliptical machine but the best fat burning workout is doing interval sprints. For example, running for 60 seconds followed by a 30 second walk. This will make the body burn extreme amounts of calories and also spike up the metabolism making the body naturally burn more calories.

There are many different ways to diet and workout, but keeping things simple will help lose the weight quickly. Starting with simple changes to diet and slowing becoming more active will build motivation and a strong foundation. After a few weeks, it all becomes a habit and almost second nature. You will feel better and excited about losing weight and in no time quickly lose all the weight that was planned to be lost. An important last tip is to always consult your general doctor on what you plan on doing and what you will eat and how your workouts will go.