99 Informa: Healthy & Fitness

The Way to Health & Vitality

<img align="left" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkADth9yNf0bnNKsUeS0qRXYfrnLmudp6nGeIgP4xOw66fULQaDDLCpow5nzPjtgv4QpVqN0hz6CXdmfSrWvL-wHqcuhwurEeTl9d1cJ2hgEeWI_grvHmxoGoPe_ySSbuEZ_PrONJFKb-4/w391-h220-no/" style="display: inline; float: left" />It's time to start a Healthy life: your 7 days program How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising? While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy. In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort. The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent. I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block. Here's a sample exercise program that may work for you: * Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints. * Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets. * Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes. * Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating. When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on. * From one to eight weeks -- Feel better and have more energy. * From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat. * After six months -- Start losing weight quite rapidly. Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits,' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines: * Eat several small meals (optimally four) and a couple of small snacks throughout the day * Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits * Limit your fat intake to only what's necessary for adequate flavour * Drink at least eight 8-oz. glasses of water throughout the day * I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs. I suppose that's all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn't be able to write this article, or keep my sanity. Enjoy life, we all deserve it. You'll find many more useful information and articles at Health & Vitality - to Enjance Your Life. Health & Vitality for all your life-enhancing and personal development products. Visit: >>> http://www.health-vitality.com

Healthy & Fitness The Way to Health & Vitality

It's time to start a Healthy life: your 7 days program How many times have you gone to sleep at night, swearing you'll go to th...

Living a Healthy Life

5:02 PM Author 0

In the fast paced world that we live in it can be easy to neglect our health and wellness. We’re so busy racing through our day to day lives – family, friends, work, social engagements – that we don’t take the time to look after ourselves. It’s really no wonder that so many of us are tired and run down. What are some simple things that we can do to improve our quality of life? Drink Drink Drink… You’ve heard it a million times and you’ll probably hear it a million more – drink more water! Think about it: The human body is 72% water. A 5% drop in fluids creates a 25-30% loss in energy. A 15% drop in fluids causes death! At this point in time 66% of us aren’t drinking enough water, so over half the population isn’t running on all six cylinders to begin with – before things like bad air, bad food and stress take their toll. It’s not really a difficult thing to remedy. Just drink one glass of water every half hour or so – or 10-12 glasses of water per day – and you’ll notice a huge jump in your energy levels. Living Food – Loving Life! A little known fact is that heating food above 116°F destroys much of the nutrient content. Considering that we already aren’t eating enough veggies, that’s a fairly substantial problem. Nutritionists recommend five serves of fresh vegetables per day. How many of us are actually taking that advice? A great way to get the nutrients found in fresh veggies without spending all day at stove or eating raw celery sticks is to juice your veggies. Make sure that you own a good juicer (some juicers expose vegetables to heat created by friction during juicing, which breaks down important enzymes), grab some fresh vegetables and drink your way to good health. It takes a fraction of the time (there’s no cooking involved, for one thing) and it’s convenient. You can take your juice to work and even give some to the littlies for school lunches! Wheatgrass in particular is an excellent source of nutrition. It’s high in chlorophyll (sometimes described as ‘plant blood’ because it closely resembles human red blood cell molecules) and has over 100 elements that the body needs. Fresh grains are another excellent source for vitamins and minerals. Energy In – Energy Out Exercise is another dirty word for most of us. The thing is, exercise doesn’t have to be horribly time consuming or mind-numbingly boring. There are plenty of options. Years ago gyms usually offered weight rooms, aerobics classes and maybe a tydro-circuit. Now you can add water aerobics, yoga, pilates, dance-ercise, step classes and a whole range of new workout options. If you don’t really have the time or money for the gym, or prefer to spend your mornings/nights at home, then try an exercise bike or walker. I’d be lost without my exercise bike – I set it up in front of the television and peddle away merrily during my favourite shows. If, like me, you suffer from illness or injury or your level of fitness is quite low, you might like to consider some invaluable advice that I got from my doctor: Once you’re physically unfit, and particularly if you’re also unwell, it can be a mammoth battle to just do the most minimal amount of exercise in a day. The danger is that inactivity leads to further loss of energy, which becomes a self-perpetuating cycle until you can barely get off the couch. An excellent way to get back into a physical routine is to start slowly. Ridiculously slowly, it may seem. For the first couple of weeks, walk/ride for 5 minutes per day – exactly 5 minutes, no more, even if you think you could continue. When the 2 weeks are up, increase to 7 minutes, then 10 minutes, 12 minutes… continue to gradually increase your activity until you’re at a level that you’re comfortable with. It may sound a little silly, but it works. In effect, you trick your body into producing more energy. You’re building your exercise time up so slowly that your body doesn’t really realise what’s happening. Follow this method and, before you know it, you’ll be comfortably exercising within your limits every day. So, folks, that’s the basics. If you can rearrange your life a little to allow for better eating habits and a little exercise, and if you remember to just drink a glass of water every half hour or so, you’ll be well on the way to living a healthy life. On a final note, don’t forget to take some quiet time for yourself. Meditating is an excellent way to minimise stress. You don’t have to sit around for hours, just give yourself 5 minutes of quiet time every day – even in the shower, if that’s the only place where you can get time out – and have a little catch up with yourself. And, last but by no means least, laugh! In fact, laugh like a loon – the louder the better! You’ll be amazed at how much such a simple thing can lift your spirits!

Healthy & Fitness Living a Healthy Life

In the fast paced world that we live in it can be easy to neglect our health and wellness. We’re so busy racing through our day to day lives...

3 Tips To Reaching Your Health and Fitness Goals With A Busy Lifestyle

12:14 AM Author

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Life has this sneaky way of creeping in and throwing curve balls left and right. Life will always happen. There will always be a busy day at work or family problems or relationship highs and lows or sick children. Once conflict arises, it seems like health and fitness routines go haywire. We seek comfort food or we just don't feel like moving. These are the things that help us stay clear and balanced in both body and mind though! So what do we do when conflict smacks us in the face (and it happens to everyone so if you're reading this - you're not alone)? Avoiding the conflict is not reasonable because we can't always control what comes at us. Figurine out how to navigate through any issues is what needs to happen to stay on track. 
 
I think so many times we approach health and fitness goals with an "all or nothing" mindset. For example, you might think your day is ruined because you veered off of your diet with an unhealthy meal or snack. Or, you decided not to workout today because you couldn't do the allotted 60 minutes that you had planned for. Instead of doing something, you may have chosen nothing at all. You gave up on day two of 30 days of clean eating. Do any of those sound familiar? It doesn't have to be all or nothing and something is better than nothing. My tips below might give you some perspective on how to reach your health and fitness goals even when life throws you a curve ball. 
 
My philosophy is nourish, movement, mindset. If we can work on nourishing our bodies, moving them mindfully and maintaining a healthy attitude, we can function a little better day by day, week by week, month by month and eventually get into the healthy habits on a regular basis that we need to achieve total body balance. 
 
1. Nourish. 
Focus on one small thing at a time. Start simple and work from there. Don't expect to change your eating habits overnight. Small changes executed day after day, week after week and so on can lead to really big change. So pick one small nutrition action and practice it for one to two weeks before adding in a new change. 
 
Examples: Work on portion control (without regard to food quality), add one colorful food in at each meal, take 15 minutes to meal prep tomorrow's healthy food or omit your sugary after dinner snack (swap it out with a healthy alternative). You could eat slowly and chew your food completely or focus on balancing your meals so that you have protein, carbohydrate and fat at each meal. Omitting processed foods at one to two meals per day is also another great option. These are just some examples but it's up to you to figure out which little step you can take to improve your nutrition. 
 
2. Movement. 
Take advantage of the time that you DO have. Carve out space in the small pockets of your time. We get fixated on time so often that we don't realize that a little is always better than nothing. For example, it's so easy to think that you have to do a workout for 30 minutes to 1 hour. Wouldn't 15 minutes of that workout be better than nothing though? The answer is yes! So squeeze in what you can, when you can. 
 
Get unconventional. Maybe you don't have time to get in a "workout". Do what you can with what you've got. Maybe you take the stairs that day instead of the elevator. Park in the parking space furthest away from the building (gasp!) to get some extra steps in. Stand up from your desk and walk around for a minute every 15 or 20 minutes. Run around at the playground with your kids. Movement doesn't always have to be in the form of a straight up 30 minute HIIT workout. It can be moving and active - outside or inside. What are the ways that you could get in some more movement? 
 
Move mindfully. Pay close attention to your body and what it's trying to tell you. Your body and energy levels will fluctuate day by day so take advantage of more vigorous workouts when you can and also add in active recovery, lighter workouts or even yoga or stretching when necessary. 
 
3. Mindset. 
Don't give up. Don't throw in the towel on eating right and moving your body. It's seems easy to take the "all or nothing" approach but that's not necessary. Something is always better than nothing.Don't beat yourself up! Life ebbs and flows for everyone. Take a look at where you're at right now and what you can make work right now. 
 
The most important thing is to honor where you're at. Only you know what you're capable of at this point in your life. Make sure the small steps you take are 100% doable for you and your lifestyle. Small steps over time can add up to big change. 
 
Margot Rutigliano is a freelance writer as well as the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach and healthy living adviser since 1999. Vita Vie Retreat is a fitness retreat offering healthy lifestyle transformation programs for men and women of all ages and fitness levels. For more information or to contact Ms. Rutigliano, please visit http://www.bvretreat.com.

Healthy & Fitness 3 Tips To Reaching Your Health and Fitness Goals With A Busy Lifestyle

Life has this sneaky way of creeping in and throwing curve balls left and right. Life will always happen. There will always be a busy day ...

Dislocations - When There Is No Doctor

11:27 PM Author

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The bones that form a joint are normally congruous and in apposition to each other. When this relationship is altered due to injury, it leads to a separation of these bones, called a dislocation. 
 
What you shouldn't do is as important as what you should when someone has suffered a dislocation. Let's discuss how to recognize when bones have gone astray, and the correct way to handle such an emergency. 
 
A fracture is often mistaken for a dislocation especially if it occurs near a joint, such as the upper end of the thighbone (femur) which is near the hip joint, or the upper end of the arm bone (humerus) which is near the shoulder joint. What distinguishes the two is that a fracture is a break in the continuity of any one bone. 
 
The elderly are more susceptible to dislocations because, with age, the muscles and ligaments that form the support system around the joints lose their tone, weakening their hold over the joints. 
 
Other susceptible groups, especially for shoulder dislocation, are those involved in active sports like gymnastics and cricket (bowling and fielding). 
 
SHOULDER DISLOCATION 
 
This is the commonest site of dislocation because the socket of the shoulder joint is shallow compared to the other ball-and-socket joint - the hip, which is deeper and hence more stable. The cause is usually an injury, typically when, during a fall, the person lands on his outstretched hand (thus throwing his entire body weight on it) and the rest of his body is thrown backwards. 
 
Symptoms: 
 
When the two shoulders are compared, the affected one will appear flatter (the normal shoulder has a rounded outline) because the ball has shifted out its place. 
There will be pain and swelling around the area, and the person will be unable to move the affected arm. 
First Aid: 
DO NOT 
 
attempt to click the joint into place, especially if you are not trained in this, and the dislocation has occurred for the first time. In fact, do not even move the arm; let the person hold it in the position he finds most comfortable. 
give anything by way of mouth, including a pain-killer (even if the person is yelling for it), in case anaesthesia is to be later administered at the hospital. 
WHAT TO DO: 
Your priority should be to transport the person to a hospital urgently. Sometimes if the circumflex nerve at the shoulder joint is injured, it could lead to paralysis of the deltoid muscles (of the shoulder), leading to an inability to raise the arm. 
 
If time permits (while transport is being arranged) the affected hand could be supported by a cuff-and-collar sling, i.e. a bandage gauze going around the neck and the wrist, or by a triangular sling. 
 
(At the hospital after an x-ray is taken, the bone will be set into position, very often under general anaesthesia.) 
 
Recurrent dislocations of the shoulder, in which the shoulder keeps getting dislocated as a result of trivial injury or even an action which involves raising the arm above the shoulder are common. The reason is a tear in the tissue surrounding the joint which becomes a weak area through which the bone comes out easily. 
 
As the frequency of such dislocations increases, the pain reduces to the point, where the person learns to click hi shoulder back into place without much ado. 
 
HIP DISLOCATIONS 
 
The hip joint has a deeper socket compared to the shoulder joint and has the body's strongest ligaments surrounding it, which is why it is inherently a very stable joint. But it may dislocate as a result of a high-velocity vehicular accident. If a person sits in the front seat of a vehicle with his legs crossed at the knee, when the dashboard hits against the knee, the force is transmitted from the knee along the thighbone to the hip joint which usually dislocates the hip joint. 
 
Symptoms: 
 
Severe pain in the area; the person will not be able to stand on the affected leg. 
The leg will appear flexed (bent) at the knee and hip. 
The limb may also appear shortened. 
First Aid: 
DO NOT: 
 
attempt to click the joint into place or to move the leg in any way. 
give the person anything to eat or drink in case he is required to be given anaesthesia later. 
WHAT TO DO: 
Immediately arrange to transport the person, lying on his back and preferably in an ambulance. If treatment is delayed and the surrounding blood vessels are disrupted, the blood supply to the ball of the hip joint may be permanently cut off, leading to early wear-and-tear of the hip joint and arthritis of the hip. If the dislocation is associated with an injury to the sciatic nerve which is in close proximity to the hip it could lead to a paralysis of the foot muscles or a foot-drop. (At the hospital, under general anaesthesia, the hip will be manipulated into position or surgery may be required.) 
 
Usually a hip dislocation is non-recurrent except in the case of an associated fracture of the socket. (In this case, to prevent re-dislocation, the fractured socket has to be reconstructed by surgery.) 
 
SPINAL DISLOCATIONS 
 
As a result of injury, the spine could dislocate either at the cervix (back of the neck) or in the dorso-lumbar area (the junction of the middle and lower back). It may or may not be associated with neurological deficit (paralysis). 
 
Symptoms: 
 
Severe pain in the area. 
If there is paralysis, there may be reduced sensation or a lack of sensation below the point of injury. 
If the body is paralysed below the level of injury there will be a loss of bladder and bowel movement. 
First Aid: 
DO NOT 
 
delay transportation in any way. 
impart any movement to the spine. 
WHAT TO DO 
As soon as possible, rush the person to the hospital in the position that he is lying, as a change of position could worsen his condition. In the event of paralysis below the point of injury, early treatment plays a crucial role in ultimate recovery. 
 
OTHER DISLOCATIONS 
 
Other superficial dislocations include those of the elbow joint, finger joints and ankle joints. 
 
Symptoms: 
 
Pain, swelling and an inability to move the affected joints. 
 
First Aid: 
 
DO NOT 
 
attempt to click the joint into place, however easy it may seem, as an injury to a nearby nerve or blood vessel during the process could bring on long-lasting complications or could produce a fracture of a nearby bone which was not initially present. 
WHAT TO DO 
The elbow joint may be placed in a triangular sling to provide support to it till the person can be taken to hospital. 
 
In case of an ankle dislocation, the victim should not be made to walk or to exert any pressure on the affected leg. He should be carried to the transport and, later, from the vehicle to the hospital. 
 
Finger joint dislocations may appear minor but they too need the attention of an orthopaedic surgeon who will usually click them into place under local anaesthesia. However, if there are complications involved, surgery may be required. 
 
There are millions hits on the internet search drive for Wellness - from mental to physical health, cardiac fitness, cancer, yoga, how to overcome certain ailments such as diabetes, hypertension, obesity, stoke, and tips on weight loss and how to grow taller, with many other ideas getting honorable mention. It takes quite a bit of research to find any one site that has so much to offer on all these fronts, let alone one that can combine all the needs for your innermost wellness - joy, bliss and beyond. For wellness' sake you can stop looking out there, and take some time for yourself, a sort of one-stop-shop: Balanced Lifestyle Wikipedia. 
 
Also, stay informed about genuine reviews of the trendy products like Lean Belly Breakthrough, Grow Taller 4 Idiots, bioptimizers masszymes and many more to nourish and transform your everyday self. 
 
 
 
Article Source: http://EzineArticles.com/10007624

Healthy & Fitness Dislocations - When There Is No Doctor

The bones that form a joint are normally congruous and in apposition to each other. When this relationship is altered due to injury, it le...

99 Informa

The Way to Health & Vitality

Living a Healthy Life

3 Tips To Reaching Your Health and Fitness Goals With A Busy Lifestyle

Dislocations - When There Is No Doctor

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