Category Archives for "General Health"

3 Simple Habits to Control Weight in the Workplace

Focusing on a career is both stressful and fruitful at the same time. For one, you are able to advance yourself further than the tight competition this generation is pitted against. At the same time, you become more aware of the many aspects which underline your career.

The other side of it is that when you devote so much time for your work, you tend to forget the other facets of your life, such as social life, family, and, most importantly, your health. This is common for many people, as modern life in America has led many to eat more unhealthy foods, eat bigger food portions, and be less active. As a result, the number of Americans who are overweight or obese (very overweight) has been rising for the past years. Recent studies show about 1 in 3 American adults being obese, and another 1 in 3 is overweight.

Considering the fact that the demand for competent employees nowadays is strikingly high, the unfortunate reality is that your time is packed in a schedule where it is hard to fit in a regular schedule for exercise and healthy living. This is why it is important that you take note of the simple habits in which you can be healthy while also considering the limitations that are laid on you.

Cheat the way you eat

While most of you find it hard to stick to a diet plan that actually works for you, it is important that you consider making small adjustments not only to your portions, but also to your mindset. Eating habits are much more mental than physical. Cheating your brain into thinking that your stomach is full can actually help you control your weight fast.

How exactly do you do that? There are a variety of ways that can help you do just that.

First things first, it is important that you stay disciplined in eating regularly. By regular, it means that you eat at specific times when you should, such as for breakfast, lunch and dinner. Skipping these three important meals of the day makes it harder for you to actually control your weight.

Although it proves difficult to actually get off at work to eat right at schedule, one hack that may just aid your problems in your eating schedule is by packing your food to eat at work. With packed food, you have more control with your portions, and it is more convenient because you don’t have to waste time “hunting” for food outside of the office.

Another way to cheat your brain is to use downsized dinnerware. Studies show that you are likely to eat less when your plates are smaller. The theory is that your eyes get tricked into thinking you are eating more because your plate makes the food portions look bigger and your plate full. The result: you are satisfied with less food.

In addition to using smaller plates, it is best that you focus on eating when it’s eating time. It can be tough to focus on eating when there’s work to do, but chowing down when you’re distracted can lead to accidentally taking in more than you need. Distracted eating doesn’t just lead to more consumption in the moment. It can even compel you to eat more than necessary later on in the day, according to a systematic review of 24 studies in the February 2013 edition of The American Journal of Clinical Nutrition.

If you find all of this hard to stick with, there are actually alternative means to control your weight. With humans learning and understanding more about the science behind everything in this world, even weight control has become that you can master. Help shed fat with these products, and you might just find yourself on your way to better health.

Simple Physical Activity Can Give You a Boost

New research has found that prolonged sitting—like the kind you do all day at work—is sabotaging your health and turning you into a 9-to-5 couch potato. One study last year has found that sitting can increase your risk for cancer by more than 60%. What’s a desk jockey to do? Luckily, spending all day at the office doesn’t have to mean spending it sedentarily.

A variety of specialized exercises at work have been produced since many employees find it hard to make time for actual workouts. Before actual office hours, there are easy steps in which you can maximize your time to work your body while taking into consideration your daily time constraints.

Walking to work comes with a host of great benefits, and not just for the environment. Your body, mind and bank balance can all benefit, too, so why not make this simple change and see what a difference it can make? Walking is a great form of cardio exercise that doesn’t require you to sweat it out at the gym. If you walk fast enough to raise your heart rate, temperature and breathing, you can still reap the same kind of rewards as a run on the treadmill.

After a while, you’ll find that you don’t feel as worn out when you get to the office. Moreover, you have burned more energy than when you commute.

While walking to work seems to be a good idea, taking the stairs levels it up for a better physical exercise. Climbing stairs burns calories, which can help you better manage your weight. Taking the stairs instead of the elevator helps you increase your overall activity, contributing to a higher daily calorie burn.

For example, a 150-lb person burns about 544 calories just walking up stairs for an hour, according to CaloriesPerHour.com. The sport of stair climbing, which involves running up the stairs, can help you burn nearly twice as much calorie as compared to other sports like volleyball and baseball, according to StairClimbingSport.com. The number of calories you burn depends on your weight, the slope of the stairs, number of stairs and your pace.

Water is Power

Other diet therapies can be harsh to follow since they require a lot of time and discipline. However, one method which proves useful and convenient especially for you working people is water therapy. Drinking a lot of water can be a useful tool in a dieter’s arsenal when weight loss is a goal. It helps boosts your metabolism, suppresses your appetite, and, surprisingly, helps you shed water weight. Getting in the recommended 8-10 glasses a day can be difficult, but with determination, you can soon be on the right track of using water to your weight loss advantage.

The benefits of water are numerous. Well-hydrated body helps your muscles and organs work quickly and efficiently. When your body is working well, it boosts your metabolic rate and helps you to feel more energetic. Water can help improve your metabolism, burning calories 3% faster than normal. Metabolism plays a big role in losing weight so it’s important to give your body what it needs in order for it to work the way you want.

Since feeling thirsty and hungry often go hand-in-hand, if you’re feeling thirsty, you might accidentally start eating instead of going for a glass of water. Try to listen to what your body needs and keep a water bottle close at hand. You don’t want to be adding on the extra pounds by eating when you’re not even hungry.

If you’re feeling hungry, drink a glass of water 15 minutes before eating. It helps your body control the hunger so that you can better manage your portion control. It is also a good idea to have a glass of water with every meal. Try to take a sip of water between every few bites, which can help you feel full faster.

How to keep a Proper Sitting Position to Avoid Back Injuries

If you’ve ever wondered why you’re having back pain even though you’re not lifting heavy weights constantly, it’s most likely because you’re not sitting properly. For anyone who’s wondering what the best posture is for sitting, science would tell you that there is actually an ergonomic and utterly safe way to sit – especially for those who spend a lot of hours in front of a computer desk while working.

First things first, consider the Computer Monitor and your Eye Level.

It’s important to have your eyes in line with the area of the screen you focus on the most, whether that’s the top (if you’re sending lots of emails), or the bottom (if you’re writing a bunch of programming code, for example). Looking down at your screen puts excess strain on your neck, which leaves you vulnerable to injuries such as cervical disc herniation, cervical strains, and headaches.

Though most modern-age computer monitors already have a way to increase its height, stacking books under your monitor is a simple trick if you need to raise your screen to be at eye level. Especially with office workers or work-from-home employees, maintaining a good eye level with the computer monitor is tantamount to healthy vision and proper posture. It is also important to take note that if you happen to be a multi-monitor worker, make sure you apply this tip to the monitor you use the most—the last thing you want is an injury from looking sideways all day.

Now, look at your desk.

Anything that you constantly use – such as your mobile phone, the mouse, or coffee mug – can be a source of physical stress on your body if you’re always reaching out to grab it. Instead of forcing your body to overwork (and be in an uncomfortable position), keep these must-use items within a foot of a distance from where you’re seated. In this way, you can minimize the amount of physical strain your body may experience.

Next is the arm positioning.

Human physiology tells you that when your arms are stretched and extended, your shoulders start to rotate forward, causing you to lose strength in your upper back. Because of this, you always have to consider your arm positioning as it is equally important to sitting ergonomics. To avoid shoulder injuries and chronic upper back pain, keep your arms at a comfortable 90-degree angle at a nice, neutral resting position.

Additionally, you should never take for granted what armrests are for – chairs come with armrests for a reason, particularly to aid your arm positioning for the most comfortable way possible.

Now, take note of the proper back positioning.

Always consider that your back should be comfortable and supported, with a small curve in the lumbar spine where your natural lower back is. Without support, the back tends to get too much of a curve in the opposite direction — what’s known as kyphosis, or more commonly, hunchback — leaving the lower back perfectly exposed to disc herniation and chronic postural lower back sprains and strains.

With this in mind, if you don’t have a chair that can provide support, look for pillows, blankets, or some stuffed objects in your house to keep your back comfortable at all times.

Legs and Feet shouldn’t be taken for granted.

When your legs are crossed or just your toes are touching the floor, you’re putting unnecessary stress on large supportive muscles and hampering proper blood flow. Even little things such as keeping your legs crossed all day long – can lead to chronic pain. It’s totally alright to cross your legs from time to time, but this shouldn’t be your most accessed positioning for your legs and feet.

Lastly, take note of your vertical alignment.

While seated, you should never want to be reaching or leaning forward. According to researches, for every inch that the head comes forward, the spine feels like is has taken on an extra 10 pounds. This alone can bring major strain on your muscles.

Health Magic – 6 Tips on How to Eat Healthy

Eating healthy shouldn’t be a hard task for anyone. Surely, calculating calories or keeping the cholesterol count in check could be too hard for anyone at the start. When the challenge becomes too much to bear, eventually, people would rather opt to eat unhealthily just because of the fact that eating properly could be a chore.

Then again, healthy options shouldn’t be too hard to choose. Something as simple as going for water instead of soda can be one of the most important health decisions you would ever make.

Find out more about the easiest ways for you to be healthy – you don’t even need to think too hard. These health hacks targets your unconscious mind:

Using Smaller Plates

One of the best actions you could take is to get smaller plates. The simple idea is that when using smaller plates, you brain is wired that only a small amount of food can fit on it.

Of course, bigger plates mean bigger portions, and that means you eat more. According to many studies, opting for a smaller plate can help you eat significantly less amount of food. For example, if you made a simple change and served your dinner on 10-inch plates instead of a 12-inch plate, you would eat 22% less food over the course of the next year.

Also, psychology says that eating less is not as easy as just putting less food on your plate regardless of the diameter of the plate. If you’re thinking, “maybe I’ll just put less food on my plate,” you become more susceptible to being unsuccessful as compared to someone who uses a smaller plate. Additionally, psychology says that when you eat a small portion off of a large plate, your mind feels unsatisfied. Meanwhile, the same portion seems more filling when eaten off of a small plate.

Make water more accessible

Most people mindlessly give in to the temptation of drinking soda or a sip of iced tea while the mind is busy doing something else. The human mind would choose to drink the nearest possible potable liquid that the arms could reach, especially when thirsty. This is why a good measure for you to be healthier is to put enough distance between you and any unhealthy drink.

Try this instead: buy a large water bottle and set it somewhere near you throughout the day. You would find that if it’s sitting next to you, you would often opt for water instead and avoid less healthy options naturally.

Drinking water helps maintain the balance of body fluids – and having fresh water with you any time you need it can definitely help you a lot. For one, your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

Don’t keep junk food in the house.

Much like the idea of keeping water close to you at all times, if you keep away the junk food from yourself, you can put yourself into a position to be healthier. There are numerous reasons for this.

For example, if you’re hungry and looking for something salty to munch on, you’d most likely opt not to eat at all when there is no junk food on one of your cupboards – the idea of having to go out of the house and go to the nearest convenience store is most often enough to deter you from satisfying your temptations to eat junk food. Conversely, if there is any junk food inside your house – even if it’s not your favorite one – you would easily fall into the temptation of binging on them.

Learn to eat more vegetables and fruits a day

Not everyone is fond of eating a lot of vegetables; you may be even that kind of person who generally hates eating vegetables. Surely, the taste of vegetables (or the healthiest fruits) isn’t that desirable for everyone. The big problem, however, is that the most common health concerns arise from people not eating the vegetables or fruits regularly.

Then again, you can teach yourself to get used to eating healthy food that you don’t like. Yes, you can learn to love vegetables if you start eating smaller portions then increase your rations as time goes by. By starting small then slowly increase, you can acclimate your taste buds to like vegetables and fruits after a given period of time.

First, for one week, keep track of how often you eat fruits and vegetables. One serving equals one-half cup of chopped fruit or most vegetables; for raw leafy vegetables like lettuce and spinach, a serving is one cup. Once you have your baseline, try adding one fruit or vegetable serving a day.

Always opt for the healthiest snacks.

The biggest misconception about packing snacks is that it’s hard to do. One thing that works for most fit people is preparing healthy snacks for the entire week, or getting them together the night before. It literally takes five minutes. Doing so can help you eat healthier throughout the day.

Here are some healthy snacks that take no time to prepare:

Beet Chips With Curried Yogurt: Mix together 2 tablespoons plain low-fat Greek yogurt and ⅛ to ¼ teaspoon curry powder. Serve with 1 cup beet chips.

Crackers With Chocolate-Hazelnut Spread and Banana: Dividing evenly, spread 2 crisp bread crackers with 1 tablespoon chocolate-hazelnut spread. Top with 1 sliced small banana.

Ham and Jicama Wraps: Wrap 6 jicama or celery sticks with 3 slices ham. Serve with 1 teaspoon whole-grain mustard for dipping.

Banana, Kale, and Almond Milk Smoothie: In a blender, puree 1 medium banana, 1 cup chopped kale, and 1 cup almond milk until smooth.

Minty Pea Dip With Pretzel Chips: Mash ½ cup frozen peas with 1 tablespoon chopped fresh mint and 2 teaspoons fresh lime juice. Serve with 15 pretzel chips.

Bagel With Ricotta and Strawberries: Spread ½ toasted whole-grain “flat” bagel with 2 tablespoons fresh ricotta. Top with ⅓ cup sliced strawberries. Drizzle with 1 teaspoon honey or agave nectar.

Lemony Avocado With Endive Dippers: Mash ⅓ chopped avocado with 2 teaspoons fresh lemon juice and a pinch of kosher salt. Serve with endive leaves.

If you opt for these easy meals based on very healthy ingredients, you could find yourself craving for the healthiest types of food almost every time.

Definitely don’t skip breakfast.

Breakfast provides the body and brain with fuel after an overnight fast – that’s where its name originates, breaking the fast. Without breakfast you are effectively running on empty, like trying to start the car without petrol. Nutritionists advise that breakfast should be eaten within two hours of waking, and that a healthy breakfast should provide calories in the range of 20-35% of your guideline daily allowance (GDA).

Apart from providing people with energy, common breakfast foods are good sources of important nutrients such as calcium, iron and B vitamins as well as protein and fiber. The body needs these essential nutrients and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day. Fruit and vegetables are good sources of vitamins and minerals. Try to include a portion of your daily five at breakfast, whether that be a banana or glass of fruit juice.

3 Things to Do to Achieve Overall Good Health

healthy living

There are many different factors to consider in order to declare that a person is healthy. Acquiring good physical stature by means of exercise and good diet is one of the factors that people usually hear. However, aside from that, having an excellent mental state of mind, emotional and social stability and controlled judgement are also vital elements to achieve your overall wellness.

Fusing them all together, a person can be seen as a holistically healthy and fundamentally fit. Since being healthy can only exist if all factors come into play, achieving good overall health seems to be quite a challenge for many people of practically all ages and gender.  It would most likely take time and a whole lot of patience and determination to hear from a health practitioner that you are one of the lucky, healthy ones.

The World Health Organization (WHO) says that good health is not merely the absence of disease; it is also a reflection of the social and mental well-being of a person in a community. Many influences affect one’s health.  According to WHO, in order to effectively provide good health for everyone in a community, actions should aim not simply to reduce disease, but also to reduce social tensions and mental ill-health to acceptable levels.

Then again, it is important to always note that being healthy always starts with the person themselves.

To start being healthy overall, one must take various steps forward in the physical, emotional, mental and social facets of his or her life. Some people do not recognize that some of their habits actually play significant roles on these factors. Routinely talking and mingling with people at work induces a sense of belonging, thus create a positive attitude. A for one’s physicality, a simple walk makes up for a good exercise in the physical aspect. These small steps are assured to jumpstart any aspiring efforts for one to attain their ultimate health goal.

So what can one do to finally attain that vision of health and wellness? Here are 3 good ways to spark people’s drives on their way to achieving good overall health.

Eat Right, Work Out Mighty

The most obvious thing to go about in attaining good physical health is by having a balanced diet and working out.

So how does one really define a balanced diet?

A balanced diet is one that gives the human body the nutrients it needs to function properly. In order to get the proper nutrition from one’s diet, research notes that people should obtain the majority of his or her daily calories from fresh fruits, fresh vegetables, whole grains, legumes, nuts and lean proteins.

being healthy

Children with a poor diet run the risk of growth and developmental problems and poor academic performance. More importantly, bad eating habits can persist for the rest of their lives, so it is definitely better to start at an early age.

Furthermore, eating the right foods ultimately aids the body’s organs and tissues and gives them the proper nutrition they need to work effectively. Without good nutrition, a person’s body is more prone to disease, infection, fatigue and poor performance of daily activities. With that in mind, a diet that is planned out for the week may help a person track what he or she puts in his or her body. The person may also have an idea how many calories he or she may have taken and thus needs to burn to stay fit.

This is where the exercising part comes in.

Working out goes hand in hand with eating healthy mainly because what a person eats is what a person has to burn. In order to stay healthy, a person has to “burn” the food with an equivalent workout. Every person aspiring to work out should know that there are specific approaches or types of exercise which can be done based on a person’s body type and preferred results.

To choosing a specific workout method, it greatly helps to find out the possible results that the exercise could provide as this could provide a great sense of motivation for a person. Besides, working out is part mental and part physical. Also, hiring a personal trainer can provide a lot of benefits for any individual. Not only are they qualified for the job because of their experience, they also have their ways in motivating a person by keeping them in check for their workouts. Plus, they can provide really good tips about working out and life in general.

Good Smile, Positive Attitude

Having a positive attitude is a very important facet in achieving overall health. This is because a positive attitude attracts other people to socialize and be comfortable in their presence. It also allows for a possible emotional connection.

What should be kept in mind when it comes to having a healthy social and emotional pull?

heart candy

The fact is that it always boils down to presentation. Someone who smells good or has an attractive dress may easily attract other people. However, reports suggest that it all starts with a person’s smile. A person’s smile affects the body inside and outside.  The act of smiling activates neural messages that benefits one’s health and sense of happiness.

A person is actually better looking when he or she smiles. When someone sees another person smiles, their reaction towards the smiling individual changes drastically. A person is viewed as attractive, reliable, relaxed and sincere. A study published in the journal Neuropsychologia reported that seeing an attractive smiling face activates the orbitofrontal cortex, the region in the brain that process sensory rewards. This suggests that when one views a person smiling, he is actually feeling rewarded.

As such, good dental care comes into play. People are now learning that good teeth allows for better smiles, ergo, allows for a positive attitude. Many dental clinics and professionals, like those at Case Orthodontics are providing the right amount of attention to one’s dental care needs for a person to help them improve on their physical and even social life. Those sparkling whites really get the job done!

Be Headstrong with Mental Therapy

One of the more overlooked facets in overall health is having a good mental state of mind. This is because there is a stigma that when a person goes for the services of a mental health professional, he or she might have some severe mental illness. Not necessarily so.

People who are open to seeking professional services of mental health professionals are actually reaping the benefits. Having a therapist who listens to their challenges and provides them plausible ways to go about achieving their goals can ultimately revamp one’s outlooks and perspective.

mental therapy

National Health Service in the United Kingdom  notes that sometimes, it is easier to talk to a stranger than to relatives or friends. During talking therapy, a trained counselor or therapist listens to the person and helps him or her find their own answers to problems, without the judgement factor. The therapist gives time for the person to talk, cry, shout or just think. It’s an opportunity to look at one’s problems in a different way with someone who can respect the person and his or her opinions.

Usually, patients seeking advice talk one-on-one with a therapist. Sometimes, talking treatments are held in groups or couples, such as relationship counseling. Although there are lots of different types of talking therapy, they all have a similar aim: to help a person feel better. Some people say that talking therapies don’t make their problems go away, but they find it easier to cope with them and feel happier.