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Healthy Eating Tips

You would be mistaken to think only about exercise when you consider starting a keep fit program. Nothing could be further from the truth. Yes, exercise is important, but so is your diet. Real fitness means a healthy body…free from the problems that take all the fun out of life.

“Health eating tips”

Fact: Our modern way of life contributes to a nutrient deficient diet – no matter how well fed we think we are.

Fact: Food refining strips up to 80% of minerals from food as nature intended it to be.

Fact: Our environment is damaged by air pollution, toxic chemicals and man-made pesticides that we have no control over.

We can live full, rich and healthy lives if we just take action and incorporate a few straight-forward changes in eating and life-style habits. But with so many fad diets, and so much conflicting information that even the experts seem unable to agree, it’s no wonder you may have failed trying to improve your health and weight, by diet and/or exercise. In fact, it’s not your fault and you’re not alone. The UK Government’s Chief Medical Officer, Sir Liam Donaldson pulled no punches in warning that much of the British public is becoming obese at an alarming rate.

What is particularly alarming is the fact that so many children are overweight too. We live in an age where parents are, understandably, anxious about children playing out in the streets, so instead they may spend hours in front of the computer or TV. Given that we live in what is commonly referred to as “The Information Age”, this is very surprising; in which case why aren’t we all slim, fit and healthy?

As a qualified nutritionist, I have been seeing clients since 1999, and come to a stark conclusion. There’s more to “Keep Fit” than just exercise and diet. No matter how enthusiastic nutrition clients, or new gym recruits, start off, 80% of them will not follow-through with the long-term life-style changes needed to benefit from their new knowledge. Those who do not change will have wasted their money and time.

Consider two typical, but very different, clients – a busy Mum and a highly-stressed executive. Both are looking for advice on healthy eating and exercise. t is just too easy to wheel out a standard “Five-a-Day” and “30 minutes daily exercise on five or more days a week” formula, but this may be totally impossible for some clients. For most people, this advice is totally inadequate unless motivation and lifestyle are considered.

In addition to receiving advice on diet and supplements, clients need to seriously explore the benefits they’ll experience from a healthier life-style, and to consider the consequences of not following through on what they’ve learned. Even when health consequences are clearly understood, some clients are still unable to commit to life-style changes – as evidenced by those continuing to smoke despite the health warning on cigarette packets.

While a one-off nutrition consultation or coaching session can be useful to kick-start you into a new way of eating and living, the effect can soon fade. To be successful, your health and fitness programme must fit into your life as an on-going program, so it’s helpful to source a recurring series of practical tips on incorporating healthy eating into your every-day life.

Tips on Healthy Living

The United States has seen a huge increase in the number of obese people leading to an obesity epidemic. It’s so bad that they even had to add a category to the popular BMI system. No longer are the largest people considered morbidly obese they are super obese! Crazy to think that there are people beyond the morbidly obese stage but they do exist and mainly in the United States. Because of our extreme obesity problems pharmaceutical companies are cashing in on “quick fix” diet pills that promise to shed pounds in weeks. Most people can vouch that most of these diet pills are ineffective and a waste of money.

Not only are diet pills in abundance but diet programs as well. There’s always a new diet fad that everyone is trying. What people really need is a basic understanding of dieting and weight loss. Follow these 4 tips on healthy living:

Tip #1: Drink More Water

Water is crucial in order to maintain or lose weight. With all of the soda Americans consume, water is getting left out of the picture. Try to substitute your soda drinks for water. It is important to flush out the toxins and junk your body. Healthy living requires keeping your body hydrated and water does just that!

Tip #2: Eat More Often

What? I need to eat more not less? You need to eat more often, say every 3 hours instead of 3 times a day. Yes you need to consume less calories overall but eating more frequently will help increase your metabolism. It allows your body to remain at a healthy state that never goes into starvation mode. Breakfast is crucial for healthy living so don’t skip it.

Tip #3: Get to Moving

You need to be more active – move more. Even if your physical condition doesn’t allow you to exercise vigorously at least get up and walk or move your arms and legs somehow. Use the stairs when you can, go for a walk on your lunch break, go dancing, play with your kids or pets. You can make movement fun – it doesn’t always have to be the dreadful jogging.

Tip #4: Understand Why

Understand why you need to start living healthy. Do you feel tired and groggy often? Do you want to fit into your old clothes? Do you want to live to see your great grandchildren graduate college? Whatever it may be you need to contemplate it on a regular basis. Thinking about the “why” is crucial to keep you motivated with your healthy living goals.

Follow these 4 tips on healthy living and you will definitely notice a difference in the quality of life. It’s not hard to live healthy – it just takes dedication and will power! Think about what your goals are and why you need to change. If you are having trouble getting motivated go online and join free weight loss forums. Talk to your peers who are going through the same thing. It always helps to talk to someone who knows what you are going through.

Simple Steps Towards A Healthier Lifestyle For Over 50s

Getting and feeling healthier is important to most people, especially when you near retirement and caring for your health takes on a new priority. Given the cost of medical insurance and good health care it is imperative as you get older to take more care of your health. Failure to do so increases your risk of medical conditions and not having the energy to do the things you wish to do.

12 Simple Habits To Be Healthier

I would like to share with you 12 easy ways you can improve your quality of life by adding these 12 habits into your everyday life.

1. Eat more spinach and other dark green vegetables such as kale and pok choy to boost your calcium and strengthens bones, spinach is also bursting with other vital nutrients and vitamin which does wonders for your health. Think of Popeye and you will know what I mean.

2. Sleep more – as Benjamin Franklin’s said “Early to bed and early to rise makes a man’s healthy, wealthy and wise”.

3. Walk more – instead of using the escalators at the tube stations, walk up them, leave your car at home and walk to the local shops.

4. Read more- reading is food for the mind and you can travel to Narnia or the Yellow Brick Road and still be home in time for dinner with your family.

5. Breathe more – tune in now and see how well you are breathing. A simple breathing exercise is to breathe in slowly through your nose for a count of four and exhale for a count of four. Repeat 5-7 times.

6. Spend more time alone in nature – this is an ideal way to reconnect and remember the sacredness of life – e.g. sit in the park at lunch time or if you can, take a trip to an area of natural beauty and enjoy being surrounded by nature.

7. Hug more people – hugging is the elixir of life. Make sure you give yourself a hug when you wake up and if your children are still at home, give them a hug or affection kiss before they leave for school/work.

8. Laugh more – Laughter yoga is an excellent way to relieve stress and tension.

9. Cry more- let it all out, laugh till you cry or cry till you laugh. Either way crying is cleansing for the soul.

10. Forgive more – easy to say, hard to do…But when you forgive others it allows you to love more and invite more love into your life.

11. Stretch more – wake up ten minutes early and practice simple yoga stretches or sign up, with a friend and join your local health club.

12. Drink more water – your brain consists of 77-78% water, so it’s vital to nourish and hydrate your brain. Sip water throughout the day.

Can you think of anything else you can do to live a healthier And if you want to receive more regular yoga and healthy living tips subscribe to my free weekly enewsletter.

Simple Living Tips For a Stronger Heart & Healthy Body

Our bodies are designed to create fat to protect us. Before our modern days of convenience foods and unhealthy diets, where overeating is the norm and not the exception, that wasn’t a problem. People couldn’t always get hold of enough to eat as easily and they didn’t have as many processed or convenience foods. So, their bodies stored fat as something that they actually might have needed. Today we get too much food, more than our body needs, so we store the excess and end up with too much fat, everywhere including around our hearts. What can we do about it?

So, today we can eat all this not-so-good-for-us stuff and our bodies are able to create a lot more fat as a result. This may simply give you an image problem so you may, for example, want to lose weight around your stomach, butt and thighs. But, it can also lead to medical problems in some cases as well, including problems in the heart area.

Is healthy eating the answer to some of these issues? Yes it is!

So, let’s look at three important healthy living tips to see what they can do for you.

• Healthy living tip #1 — look after your heart…if you are carrying a lot of extra weight then you will simply be putting a lot more pressure on your heart. It is designed to support your body and asking it to support a lot of fat into the bargain can simply add to the strain. People who are significantly obese often end up with heart failure or breathing problems simply because of the excess weight they are asking their body to cope with. They may also be at a higher risk of suffering from high blood pressure and illnesses such as diabetes. Healthy living is a simple solution.

• Healthy living tip #2 — keep new fat at bay…if you have good eating habits then you can stop your body from producing excess fat. Fat is produced, in basic terms, when you take in more calories than you burn off. Your body needs to deal with the excess and guess what it does? Yep, turns it into fat. If you work out how many calories you should be eating a day and stick to that (or less than that) then you can keep the fat at bay and end up with positive effects all over.

• Healthy living tip #3 — get rid of the old fat…if you start eating better food then, as we’ve already seen, your body will find it harder to store new fat. But, what about the old fat you already have? What happens to that? Over time, if you stick with a healthy eating program, where you consume less than you burn each day, then you will make your body use up this excess stored fat. If you add extra exercise to the mix then it may get rid of it even more quickly. The point here is to burn more than you consume so that your body believes that it needs to release the stored fat.

Let’s face facts…it makes sense to do this! You’ll lose fat, stop new fat from being stored AND you’ll look after your health for a long way into the future.

Healthy Living And How To Achieve It

“I live healthy.” Doesn’t that sound great to you? Or how about, “I just got back from the gym.” People who believe in healthy living and exercise are one step above the rest. Why? Because healthy living has numerous benefits. It keeps you in great physical condition, it gives you an energy boost, sharpens your mental facilities and makes you feel good about yourself. Healthy living is basically all about having the determination and discipline to change any unhealthy habits into positive and health promoting ones.

Here are 3 healthy living tips.

Eat healthy. A complete diet will do wonders for your body. I’m not saying that you have to deprive yourself of junk food and sweets. You’ve got to allow yourself a treat once in a while but only in moderation. Besides when you become accustomed to eating healthy and your sugar level stabilizes, your body won’t crave sweets as much anymore.

Work-out. If there was a pill called exercise most diseases would be cured. We all know the benefits exercise brings us: a great body, healthy organs and feeling of well-being. But why is it so hard to do? People say they don’t have time to exercise but they have time to watch tv. They say they’re too tired but you can catch online at 3 am on Facebook. Fact is, if you really want to do something you’re going to do it. No excuses.

Hydrate. Our body needs at least 2 Li of water daily. Water helps flush toxins out the body, absorbs nutrients from food and keeps you active.

The hardest thing about healthy living is in beginning it. But once you have already incorporated these habits into your lifestyle you’ll find that doing them becomes easier. People are a slave to their habits. Habits are the things we do without even thinking. So if you are going to be a slave to yours, then be a slave to good habits.

Healthy Eating Tip

It is a typical day for me. I’m between classes at NYU and only have 15 minutes to grab a bit to eat. I juggle an apple in one hand, my iPhone in the other, and still try to keep my eyes on traffic as I attempt to cross the street. It seems as though I never get time to slow down, unless I’m in my yoga class where my mind finally stops racing. And as I toss my apple core in the trash, I think about how I “can’t wait to eat a real meal later.”
For many of us, sitting down to enjoy our food has become a luxury, not a regular way of life. And creating a healthy eating plan is one luxury we should be making a priority. The benefits are a healthier, more satisfied life. I for one hate eating on the run. It is that type of mindless eating that I know can cause more issues. What is more important is being tuned in to my food.

With the invention of the TV tray to accompany the TV dinner, more Americans are finding ways to multitask while eating. These days, our environment makes it is easy to find a way to eat on the go. Cup holders are conveniently placed in our front and back seats, drive-through service is available at many locations, and packaged snacks can be picked-up at any small shop and consumed with no utensils while driving, walking and working. We are becoming programmed to think about everything except our food when we eat! This is no way to stay healthy. We have created a culture full of mindless eaters with no healthy eating plan. And while life is busy, and at times there seems to be no other options, being aware of healthy alternatives and trying our best to plan out our meals can help us avoid adding inches to our waistline that comes with habitual mindless eating.

When we don’t think about our meals, it can lead us to make less healthy food choices in several ways:

#1 We eat larger portions. It’s hard to keep track of how many chips you are eating when you’re watching the game. If you are going to be distracted while consuming your food, try to set aside a small portion, rather than eating right out of the family-size bag.

#2 We eat more food and feel less satisfied. When you are not thinking about the food you consume, you typically feel unsatisfied at the end of the meal. When I eat at work, I feel like I missed out and I look forward to the “real meal” I get to have later. But like it or not, that “unreal” meal I just consumed still has “real” calories that will add to the scale later.

#3 We eat more processed foods. A good majority of the foods that can be eaten without silverware come out of a package. These pre-packaged foods are generally less nutritious than a more natural alternative. Keeping foods like apples, bananas, avocados, pears, carrots and celery are all good ways to keep a healthy diet. Some packaged foods that can also be good for you are natural nuts, dried fruit (with no added sugar) and Larabars. These are all great additions to your healthy eating plan.

So, to adopt a healthy meal plan immediately and reduce your mindless eating, follow these healthy living tips:

  • Avoid eating in front of the TV.
  • Try not to eat while driving.
  • Make an effort to think about your food while you consume it.
  • When you can, sit down to eat your food instead of eating on the run.

With a little bit of effort, we can fight the mindless eating battle and go back to enjoying our food!

Healthy Skin Tips

Healthy skin tips are really healthy living tips. If our body is healthy, our skin should be healthy. What do we need to do to be healthy? I think most of us know the answer: eat mostly healthy food, exercise regularly, and get enough sleep. This will result in a healthy body. Pretty simple really, but not so easy to do.

Eat Mostly Healthy Food

You do not have to be a fanatic, but you do need to be aware of what you are putting into your body and what effect that has on its overall health and the health of your skin. It is reasonable to think that if you are feeding your body good, nutritious food you are giving it the minerals and vitamins it needs. These nutrients are adding to the health of your whole body. As your body’s largest organ, your skin must benefit from that.

If you do not know what healthy food is, then you can find out with a little research. Here is a list to help you get started:

  • Fresh fruit and vegetables – particularly brightly coloured vegetables to clear your system of toxins
  • Whole grain breads – whole meal or multigrain
  • Lean meat – chicken, beef, lamb
  • Grains such as oats, which are cheap and nutritious
  • Nuts – walnuts and almonds
  • Low GI foods – get a GI list and check them out
  • Green tea – it is full of anti-oxidants to help clean your system, which will help clean your skin

Just as important is a list of foods to avoid:

  • All food with a high sugar content – this adds toxicity to your body and helps perpetuate a cystic acne environment
  • Highly refined food like white flour and its products – white bread, cake and pastries
  • Fast foods that are cooked in trans fats – and that is most of them. Trans fats are the killer fats as they contribute to heart disease and clog up your system

Get Regular Exercise

Some people are handicapped by physical injuries or disabilities, which could stop them from exercising, but this does not apply to most of us. If exercise is new to you, make it easier to start by doing it in easy stages and doing something that is easy to do. Start walking for 10, 15 or 20 minutes at a time. If you are up to it, try jogging. If you have a swimming pool or live near one, go for a swim. If you find it too boring to exercise alone, join some friends or go to a gym. The key is to do something and do it regularly.

Get Enough Sleep

If you are eating healthy food and getting regular exercise, you should sleep well. If you are not, then you need to find ways of preparing yourself for sleep and developing habits to help you sleep. There is plenty of information on this. If you have an underlying medical problem you should seek help. Otherwise, you are in control of the amount of sleep you get by going to bed at a reasonable hour.

Putting these tips into practice will improve your health, which will help your body heal itself. It may not cure you cystic acne but it will improve it. It will be a good base for any treatment you may be having.

Time Out for Healthy Living

Kelly is driving down a dangerous road. With kids, a full time job, running the household, an executive husband who travels a lot, and studying to get more university credits, Kelly’s health habits have really gone downhill recently. She doesn’t have time for breakfast, snacks by 10 a.m. on something sugary to get her energy up, usually grabs fast food or skips lunch altogether, and suppertime is so hectic, because the family is busy with evening activities. She doesn’t make time to exercise regularly, struggles to balance emotions with good parenting, and consequently is exhausted all the time. Help! Does this sound like someone you know….maybe even you?

This is a very familiar situation that many people find themselves in. If this sounds like you, you’re not alone. I have a hunch that you know what you should be doing, it’s just that you need a little help and perspective getting “on track” with your health goals. Let’s go through a 10 minute assessment of your needs and goals for making improvements in your lifestyle. Get a pen and paper and let’s start!

WHAT IS THE “END RESULT” (GOAL) AT WHICH YOU’RE AIMING?

If you know what you want, specifically and clearly, then the likelihood of getting it is much higher than if you are vague.

What do you want?

How will you know when you’ve gotten there? (What is your measuring system for success?)

DISCOVER THE POSSIBILITIES

What have you already tried?

What could you do differently, that might help you get better results?

REMOVE THE BARRIERS

What roadblocks do you see or know about?( ie. social commitments on your calendar) that may interrupt your focus off your goal?

PLAN THE ACTION

How soon can you address the roadblocks and what action steps will you put in place?

Do you need anyone else to make this work? Who can support you?

REVIEW AND DECIDE ON THE NEXT STEP

What do you plan to have happen over the next week?

How do you like your solution?

What kind of priority will you give this?

This framework can work for any area of your life. If you’re trying to regain control over your health habits, take it one step at a time. From the brief scenario described with Kelly’s situation, there would be a few things I suggest would be easy to implement into your day, to make significant improvements right away.

1. Eat breakfast. Eating with your kids is the best option, it sets a good lifestyle choice example that will become a permanent habit for them as well. If you can’t take time to “eat”, whip up a fruit smoothie (fresh fruit, yogurt or milk, ice, fruit juice in a blender) to tote along to the office. If coffee is a regular habit, try decaf…same flavour, without sapping your body of nutrients. Your blood sugar levels will be more balanced through the morning, and by taking some fruit along, and incorporating that into your daily nutritional intake, you’ll stabilize your energy, as well as nourish your body with great fuel.

2. Incorporate exercise into the early part of the day, preferably before the kids get up. Consider walking, following along with home DVD’s, videos, or TV exercise programs. Twenty minutes in the morning will set you up for a great day, mentally and physically.

3. Keep a journal to track your results….when goals are written down, and time frames as well as action steps are put onto paper, it’s amazing how this alone can heighten your awareness of places you are falling short, and therefore, this gives you direct feedback to be able to correct your path during the day!

4. Make sure you stay hydrated! Especially with the summer heat, don’t wait until you’re thirsty! Water is your best choice, flavoured or plain, low sugar juices, decaf teas and coffees. (Beware of the “iced cappuccino’s” of fast food chains…they are LOADED with fat and sugar, and empty calories.)

5. Above all, take some time out for yourself to enjoy life. Stay in the present moment, find time to meditate or reflect on the beauty and blessings of life. Enjoy your family, friends and most of all, enjoy and love yourself.

Healthy Living Tips For Reducing

Stress is a terrible enemy. It can have you feeling depressed, anxious, or frustrated. Stress is very harmful to your body as well. It can make you feel sick. Stress is known to cause all kinds of issues. From obesity to heart disease stress is one of the main contributors. For these reasons it is important to know what to do to reduce stress in your life.

There are many reasons why we get stressed out. For some their jobs are stressful and for others their home life is stressful. One of the best things you can do to help reduce stress is to pinpoint exactly what is causing you stress.

Once you have identified where the stress is coming from only then can you confront it head on and start reducing it. If stress is coming from a job or a relationship or anything else you have options. You can cut off the relationship or you can change jobs. Avoiding situations that cause you stress is one great way to reduce stress.

When you cannot avoid a situation that causes you stress the next best thing to do is to manage it. Find out what exactly is stressful. Is it because you lack information? If so, get the information you need. There is a reason behind everything you do or feel. Being proactive will ease anxiety in stressful situations. It will also relax your mind. Many times stress comes from within. Some times we make things more difficult than they really are.

Exercising is also great stress reducer. When your body sweats it releases toxins that would otherwise harm your body. So after a great workout your body is able to relax.

Knowing what causes you stress and taking the appropriate steps will ensure that stress is managed and reduced to an acceptable level. When you take action to reduce stress you will be doing your body and mind as well as your life a huge favor.