Fitness Allegator: health Tips

Showing posts with label health Tips. Show all posts

It is not so difficult to eat good food, whittle your waistline and at the same time save money. You need to be organized, super-shrewd shopping and of course your creativity in cooking. Check out these 10 tips how to save money in food and remain healthy and strong.

1. Scribble down your weekly plan

On Sunday night, you write your whole week eating plan. Figure out which meals you want to make during your breakfast, lunch and dinner. How much these will cost, and how much calories you really consume the whole week. Don’t try to stretch your purse strings, only buy stuff that go well with your refrigerator.

2. Cook in bulk

To save money and time, cook your food in bulk. For example, if you are making dinner, save it for next day lunch. It will reduce wastage and save time. When you find some extra time, prepare your soups, stews and other items. Save it in individual portions and freeze until you eat it.

3. Avoid meat

If you really can’t survive without meat, add lean meat such as chicken and turkey in your diet. Add plenty of fish but red meat should be avoided. First, regular consumption of red meat causes many complications in the body. Second, red meat is quite expensive compared to chicken. It is better to eat vegetables, which are healthy and inexpensive. You can bulk it with quinoa or eggs. High fiber foods are inexpensive plus lots of health benefits.

4. Big no to restaurants

Watching wallet and relishing food in restaurants are both contradictory. To create a healthy lifestyle, you need to sacrifice your restaurant eating. Moreover, alcohols in restaurant are quite expensive. If you want to relish something special, just prepare it in your home and buy alcohol from the store. You can find more comfort with friends or family, sitting in a relaxed atmosphere without being constantly thinking about the bill.

5. Eat in seasons

It is better to head for your local farmers’ market and get the best priced organic food. You can also try signing up to an organic veg box scheme where you can order your groceries online. Eat fruits and vegetables on season, off season fruits and vegetables are expensive and also not organic and fresh.

6. Outsmart supermarkets

Supermarkets are designed to cash in extra money out of consumers. If you find stuff in your local store, buy it from there. It is always better to avoid supermarkets because these are meant to squeeze consumers through non-essential things. Buy loose fruit and vegetable than packaged ones.

7. Don’t buy expensive supplement

If you are not a professional and your level of workout is less than moderate then you really don’t need to buy expensive supplements. You can though buy multivitamin tablets, which are inexpensive and helpful aid to improve your health.

It’s now a fad that people want to look slim, even for some it turns into an obsession. But in many cases skinny people are also suffered from extreme depression because they are naturally small and feel the effects of bullying. Regular weight training, some capsules and proper rest can help, but it is important to eat right to gain weight.

1. Eat lean meat

If you are not suffering from eating disorder, consume as much as lean meat for quick gain. The best part is, you only gain muscle mass if you do some weight training along with consuming lean meat. If you want the fatty cuts where the meat is marbled where actually you absorb lots of calories, look for rib, t-bone, beef tenderloin. Read meat is full of cholesterol, so no food professional advises to eat it regularly, but in a balance way, it will surely add you some bulk.

2. Peanut butter
Some quick sandwiches of full spread of peanut butter will surely improve your weight problem. If you are suffering for loss of weight and want to gain weight, mix peanut butter into oatmeal, topping a slice of whole grain bread as a dip for apple. Also important thing is to find natural peanut butter without additional sugar and other ingredients.

3. Use whole fat milk

Milk for many reasons adds lots of weight to the body. The best is whole fat milk, which has also high level of vitamin D and A. Use milk twice a day.

4. Add tropical fruits in your diet

Add tropical fruits in your diet such as papaya, banana, mango, pineapple etc. These fruits have natural sugar and tons of antioxidants. You can also blend all to make an excellent smoothie.

5. Start loving avocado

These small delicious green vegetable is an excellent food to add healthy fats to your diet. One half of avocado contains 140 calories, additionally it has high level of potassium, folic acid and vitamin E.

6. Natural granola
Natural granola is a great breakfast food to add sufficient calories to your morning food. You can enjoy granola with thick yogurt, fruit and a bit honey.

7. Use whole grain bread

We sometimes ignore bread importance in our lives. But health experts say that whole grain breads are great to increase weight and an excellent breakfast. You can add peanut butter to it, plus some eggs and fruits to make it huge breakfast.

8. Nuts

Use different types of nuts for your snacks and in between meals. These nuts have high level of fiber plus tons of fat. Also you can use it oatmeal, milk shakes, fried rice and other regular food dishes.

9. Say cheese!

One of the favorite American foods is cheese. You can add it anywhere. Try goat cheese with eggs, Swiss with roasted chicken to gain quality mass in your body.

10. Smashed potatoes

Potatoes are great choice to add calories in your diet. They are high in protein, carbohydrate and vitamic C. Also sweet potatoes have more calories than plain.

Next time you are on the phone with a stranger, try guessing that person’s age. If you get to meet the person later, you’ll probably find that your hunch was fairly accurate. As people age, their voices naturally mature. But longevity doesn't have to bring with it a hoarse croak or feeble whisper. Increasingly, voice specialists are finding that proper care can keep the voice vigorous at any age.

Most “symptoms” of vocal aging first appear after age 50 and become more noticeable as the years pass. Male voices typically become higher in pitch, while female voice tends to deepen. Some voices take on a harsh tone, developing what might be described as a “creaky quality”, while others begin to thin and weaken.

Many of the symptoms of vocal aging can be traced to a weakening of the vocal cords. Like an overused guitar string, around the sixth decade of life the vocal cords become thinner and lose their youthful spring, no longer snapping together tightly after a puff of air has passed through. Eventually, this may cause a quavering voice or a breathy one lacking volume.

Also around age 50, the water content of the throat’s lubricating mucus begins to dwindle, increasing the chances of friction between the vocal folds. If the vocal folds rub against each other, you are likely to get trauma, just like rubbing would cause a blister on your heel. This can result in a voice that sounds hoarse or breathy.

Steps To Vocal Fitness

However, you can keep vocal aging at bay by taking good care of both your body and your vocal machinery, experts say. A person’s general level of fitness is probably the single most important factor in vitality of the voice. Air power is crucial for voice production; if lack of exercise weakens the muscles that operate the lungs, the voice can lose its vigor.

Other sources of strain on the voice are cigarette smoke and chronic exposure to air pollution. It is recommended to drink eight to ten glasses of fluids each day to anyone regularly uses his or her voice strenuously. Fluids can be warm or cold, but not caffeinated because the latter’s diuretic effect robs the body of moisture.

A faithful voice exercise can also greatly improve the voice longevity. A series of vocal calisthenics that includes sustained humming, which helps develop the resonance that gives a voice a strong, rich quality. Hum five to ten minutes a day, it can be done at any free moment – for example, while showering, getting dressed or walking. It is recommended to practice vowel-rich words and phrases, such as Amazon, banana and lullaby baby, to cultivate resonance. Start out pronouncing the words slowly and build up speed until you reach a normal speaking rate.

The years lived over the age of 70 should be, above all, enjoyed to the full. History shows a staggering range of achievement by men and women over 70, and there is no reason for anyone to think he or she cannot reach new heights in these decades of life. although these are the years in which the physical aging process takes its toll, a positive and youthful attitude, reflected in a willingness to learn, participate and enjoy, will pay enormous dividends in terms of the quality and length of life.

Tips For Men

•    Change your shaving method if it gives you a skin rash. Consult your doctor if the rash persists.

•    For a wet shave, use a really clean and sharp blade, work with, not against, the grain of the hair, and shave the chin and upper lip first.

•    Electric shaving works best when the hairs are stiff and dry.

Morpheus says it right!

Your lifestyle has a great influence on your health and sense of well-being. It also reflects your personality and philosophy of living. Of course, not all aspects of life, such as your place of work and your home, can be easily changed. However, you be imposing unnecessary stresses on yourself by failing to recognize problem areas. Answer the questions of this page and find out how much your way of life may be affecting your health and happiness.

Smoking is a personal matter. Other than being somewhat annoying to some people it harms no one except the smoker. Tobacco manufacturers are trying to reduce the hazards. They are spending large sums of money in research, but until they are successful, certain steps should be taken to protect the health of the nation. Here are some possibilities, which have been suggested:

An educational program should be launched to warn young people of the danger of the tobacco habit and to induce older persons to cut down on cigarette smoking.
Laws restricting the sale of tobacco to minors should be enforced.
Wider restriction against smoking in public places might reduce the social acceptance of smoking.
An increase in the cigarette tax might discourage smokers.
Lower rates on life insurance policies for non-smokers might be stressed and put into practice.
Warnings on cigarette labels, indicating that they may be dangerous, should be taken seriously.

The will to quit. It takes strong motivation, a good reason, and lots of will power for a smoker to quit. If you are a smoker and wish to give up the habit, make careful plans. List reasons for not smoking. Take advantage of any possible change in your daily routine; announce your plan in order that your friends may help you; avoid regular routine. Make plans for spending the money you will save by quitting. Once you start don’t waver but stay with your decision. The first few days, even the first two weeks are the most annoying. Success takes three or four months – or until you can go through your regular routine without the desire to smoke.

The primary cause of insomnia is poor sleep habit. For instance, if one stays awake watching TV and does not sleep at the usual time, he or she is likely to have difficulty falling asleep after 2-3 months. Medical disorders like asthma, diabetes, Parkinson’s disease or any painful disease like arthritis can lead to insomnia. Disorders of the heart, lungs (chronic obstructive pulmonary disease), kidneys, liver, pancreas, and digestive system (peptic ulcer), and conditions like heart burn, prostatism, menopause, hyperthyroidism and hypoglycaemia can result in lack of sleep.

Obstructive sleep apnea, where a person has an obstructive in the air passage during sleep due to snoring or obesity, can develop insomnia. Brain diseases affecting the hypothalamus and pituitary gland too can cause insomnia.

Stressful events, like loosing a job, marital problems and examination fears, can lead to insomnia. Depression, anxiety and schizophrenia cause sleeplessness. Psycho-physiological insomnia is a severe difficulty in initiating and maintaining sleep. Many people go to bed worrying about insomnia because of previous episodes, and this thinking produces an adverse association between the bedroom and sleep.

Lifestyle factors that disturb sleep include excessive caffeine consumption, alcohol and drug abuse and poor sleeping habits. The change and misuse of certain medications like anticholinergics, antidepressants, antihypetensives, antineoplastic agents, corticostereoids, diuretics, histamine blockers and respiratory stimulants result in insomnia. Environmental factors that disturb sleep patterns include noise, light and stale air.

How to cope up with insomnia

If you are flooded with negative thoughts, distract yourself using different techniques. Counting backwards is the easiest, and the most common technique. You can visualize and count sheep or other neutral things such as pot, till the negative thoughts die out. If the thoughts are about to work or long term problems, go to the living room and add them to the list for the next day. If sleep still evades you, go out of the bedroom. Do some routine, stress free work.

It is important to structure the day to be able to sleep at night. Make a routine of getting up earlier than your usual time for a week. If you get up at 7:30 am, force yourself up at 7. Not even 5 minutes more in the bed. Do not snooze in the back seat of your car or a couch in front of the television. Do not use too many stimulants like coffee, tea or colas. Be strict with yourself, exercise in the morning and take a stroll in the evening. A month of this, and no late nights on weekends, will make you the master of your sleep.

Many of us have forgotten one of the most basic lessons our mothers taught us: Wash your hand. At first it may seem ridiculous that serious scientists bothered to check on the matter. But hand washing is a serious issue. If, for example, you’re sick and you don’t wash your hands frequently, the warm, moist creases in your palms become perfect havens for disease – causing germs, making it easy for you to spread them directly to others or onto surfaces that others may touch. Soon, you will have lots of sniffling company.

Essential Tips For Health & Wellbeing

Good hand washing requires three elements: soap, water and friction. Although washing hands seems easy, these often overlooked techniques make it more effective – and more likely to protect your health.

• Get into hot water – A public opinion survey in the US found that three in ten people don’t know that warmer water is more effective in eliminating germs. You are in the right range if the water feels comfortable.

• Remove the jewels – When researchers compared bacteria counts on the hands of 50 ring wearing health care workers to those of 50 who did not wear rings, they discovered that ring wearers had higher counts of staph bacteria both before and after hand washing. Hand washing reduced staph counts by 46 percent for those without rings – but only 29 percent for those with rings. The lesson: before washing, remove your jewelry, and then wash your jewelry and your hands.

• Soap it up – If someone in your family is ill or has weakened immunity, it is always better to avoid antibacterial cleansers. Wash with the mildest soap available, preferably one that contains a moisturizer. Germs from other people’s hands can cling to bars of soap, so it’s better to use a squirt of liquid soap. Liquid soap dispensers can become contaminated, so use disposable ones or clean reusable ones.

• Take your time – Once your time hands are lathered, timing is critical. One study demonstrated that a five second rinse with water alone made essentially no difference in the number of certain bacteria on the finger tips. A 30 second wash with water plus soap, however, eradicated them all. Vigorously rub your hands together for about as long as it takes to say the alphabet slowly. Cover all surfaces: fronts, back and sides of hands and fingers, as well as spaces between fingers and under fingernails.

• Rinse thoroughly – Cold water is fine for rinsing. The physical force of the water is what carries dirt and germs down the drain.

• Prefer paper – Wipe your hands well after washing. The friction from drying rubs off most remaining microbes. The most effective way to dry? Use a clean paper towel to turn off the tap. Then take a fresh paper towel and dry your hands with it for ten seconds. Avoid sharing cloth towels – they hold onto germs from previous users; paper towels are cleaner.

For a comfortable and healthy flying experience

Air travel in today’s time has become a highly preferred option. And considering a human body is sensitive to change, a healthy flying experience remains a concern for many.

Before the flight

• Please drink lots of water and control the intake of alcohol, coffee and tea.
• A stroll after the check-in is sure to lighten you up.
• Avoid eating heavy.
• Keep relaxed wearing loose clothing.
• Nourish your skin fresh by applying moisturizer.

During the flight

• Please drink lots of water and control the intake of alcohol, coffee and tea.
• Light exercises can be done to avoid cramps and optimizes blood circulation.
• Avoid eating heavy.

Exercise

While you are seated, rotate your ankles, stretch and flex your leg muscles, arms, shoulders and neck at regular intervals for relaxing the body and boosting the blood circulation.

SAFETY

Electronic Devices – Use of radio, GPS locators and remote controlled toys are prohibited during flying hours. Please keep your mobile switched off during the flight. Personal computer and video games can be used during the flying hours but must be switched off while taking off and landing.

Smoking – as per Government regulations, smoking is totally prohibited on board. As a measure of strict compliance, the aircraft’s toilet has smoke detectors installed. Penalties will be levied upon those not complying with the regulation.

Safety Procedures – Kindly pay complete attention to all the safety announcements made and follow the instructions given out by the cabin crew. Please refer to the information sheet on safety procedures kept in the seat pocket.

Alcohol – Alcohol is served on board by the in-flight crew on demand; however the crew can use their discretion and refuse a passenger who has had too much for comfort. Passengers are not permitted to consume the alcohol that they are carrying with them. read more →

Travel happy with happy health

Some Healthy Flight Tips

• Take plenty of rest before your trip begins and do all your packing well in advance – barring just that last minute bag – so that your energy levels don’t droop just as you board your flight. Pack your personal first aid box for an emergency. And as experts advice, drink plenty of water on the flight to avoid dehydration. Humidity levels in the aircraft will be less than 10 percent, so water is the only thing to stock up on. And do steer clear of alcohol. Also, if it’s night, wear blindfolds and sleep for some time.

• For diabetics or epilepsy patients, a notification nametag with the doctors contact numbers for emergencies is a must. Diabetics must carry their drugs and protect it from extreme heat or cold. Maintain your food habits even when your routine is different. Eat at regular intervals and do not overeat. Keep candies or toffees at hand in case of a sudden drop in blood sugar.

• Watching what you eat will save you lot of trouble later on. Vacations may be the time to binge, but it’s advisable to indulge during the first few days. The first few days will not be ruined then in case you have a health problem. Eat food that is properly cooked and served hot and remember to consume only pasteurised dairy products. Also, do not drink any local unsealed drinks and avoid ice cubes. Stick to mineral, bottled soft drinks and raw veggies and fruits that you can wash and peel yourself.

• Sometimes, even if you have a cold or an allergic reaction, you may be at greater risk of “airplane air” because you Eustachian tubes may be blocked. Children usually suffer airplane ear more easily than aduly as their Eustachian tubes are small and get easily blocked. So use decongestant medicines before the flight, a nasal spray or special earplugs that can help equalise the pressure during landings and takeoffs.

• Load up healthy snacks to tide over your journey. It’s the best way to keep fit and not binge. Always carry healthy snacks like crackers, fruits, peanut butter and nutty chocolates in my handbag so that I’m not dependent on flights for my food.