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Archive for the ‘Staying Healthy Everyday’ Category
When you are learning the ropes of your new lifestyle of being a vegetarian, every aspect of life will be affected. From work to home life to eating out, you have to have a strategy for how to maintain your vegetarian discipline and still enjoy these different situations of life that are important to you. One of the situations we all find ourselves in, albeit perhaps infrequently, is when you are a house guest of a friend or relative. In that situation, you are going to find yourself under the hospitality perhaps of a person who is not a vegetarian. So you have to find a way to keep your diet healthy and proper and still be a good house guest.
While your desire to live a life free of the eating of meat and perhaps a meat byproducts like eggs and milk is not a eating disability, it is an eating limitation. If you had a food allergy, perhaps to shell fish and you were going to stay as a house guest with someone, you would not feel any guilt letting them know your problem. If you can put your vegetarian lifestyle in that context and prepare for your visit accordingly, there doesn’t have to be any “stigma” or guilt or problems bringing up your dietary needs with your host.
Your host, after all, naturally wants you to enjoy your stay in their home. Anyone who is hosting has a natural instinct to make your stay comfortable and perfect. You can capitalize on that instinct and be polite about the desire your host has to make your stay go well but working with your host to let him or her know about your vegetarian diet and how it might impact food planning.
When you get the invitation to come for a stay, that is the time to discuss what you can and cannot eat in your vegetarian discipline. If you just avoid meat and not dairy and meat byproducts, it is very likely your host or hostess can prepare their regular meals but also put together a small main dish that fits your diet needs. And you can enjoy the vegetable side dishes all you want so by working with your hosts, you can easily integrate how you eat into their meal planning and not disrupt the visit.
But also be aware that there are items that your host may not supply that you may wish to bring with you or go get after your arrival. If you need soy milk because cows milk is not part of your diet regimen, by all means bring that in so your hosts are aware you are taking care of your own needs. Just let them know what you are providing for yourself and if the communication goes well, you can be accommodated and your hosts will be grateful that you did not see it as their job to provide for every aspect of your vegetarian program.
The other side of being a good house guest and not letting your vegetarian way of life be a problem is to be both open about your discipline and not judgmental or “preachy” to others about the fact that they have not made the same diet decisions you have made. In fact, you might even offer to prepare an entirely vegetarian meal for the host family and your own one night just to demonstrate to them just how delightful and tasty meat free eating can be. You may be surprised just how interested and fascinated your friends and family are about your diet and why you are a vegetarian. And by being friendly, open, loving and easy to talk to, you make the visit more interesting, fun and warm and you may even be able to educate your hosts and maybe your own family about why your vegetarian way of life is a good one.
Although there are countless activities known to relieve stress, we will select a handful that require essentially no preparation and can be done right away.
The first activity is a breathing practice known as fourfold breathing. What you do is inhale for a mental count of four seconds, hold your breath in for a mental count of four seconds, exhale for a mental count of four seconds, and complete the cycle by holding your breath out (not breathing in again) for a mental count of four seconds. You continue with this cycle for 5-10 minutes at a time. The effects on body and mind can be startling. You may have noticed that each of your emotional states seems to have a corresponding breathing pattern or rhythm. Well, one of the secrets of Oriental spiritual practices is that you can produce a desired mental or emotional state by using the corresponding breathing pattern or rhythm. If you are interested in exploring many other breathing techniques that you can use in times of great stress, check out what the yoga discipline of pranayama has to offer.
The second activity is a form of cardiovascular exercise known as high-intensity interval training, or HIIT. This consists of short bursts of sprinting followed by short periods of rest. As an example, you could sprint your hardest for 15-30 seconds and then walk for 30-45 seconds. You repeat this
cycle for 15 minutes or so. It is important that you build up gradually so that you are not placing an undue amount of strain on your possibly unfit body. Start with 5-10 minutes of cycles, working your way up to 15 minutes or so. Research has indicated that there is really no need to go beyond 15-20 minutes.
HIIT training, unlike continuous low-intensity aerobic training (such as jogging lightly without stopping), is much easier on your time, is far more challenging, and best of all, burns fat for many hours after you stop working out! In fact, research has shown that HIIT training is far more effective than regular low-intensity aerobic training for shedding pounds of fat. Note that you do not have to alternate sprinting and walking; any combination of a high-intensity burst and a recovery period will do the trick. You can swim, skip, row, ride a bike, whatever.
The third activity is dancing. This is an activity you can do alone or in the presence of other people. Taking dance classes is an excellent way to improve your self-image, raise your confidence, and as a result, increase your coping abilities when it comes to stress. With the vast array of dance styles
out there, being able to find a style that suits you is almost a foregone conclusion — you will find something. Popular options for those who do not see themselves doing ballet pirouettes include salsa, which is a popular Latin dance style; hip hop, which is great to learn if you intend to show your stuff
in the nightclubs; and capoeira, which is a highly dynamic style of dance that doubles as a style of martial art. You can search for videos on YouTube if you want a taste of these dance styles and many others.
The fourth activity is parkour and/or free running. There are bound to be technical inaccuracies in attempting to define these activities for those who have never heard of them before, but suffice it to say, both activities involve turning urban areas into your own personal playground. Free running, for
instance, involves a dazzling display of acrobatics as the free runner moves from A to B. Clubs have opened up all around the globe for people interested in pursuing these activities. A quick Internet search will put you in contact with like-minded individuals.
Well, that is the end of it. We hope that at least one of the activities in our random assortment has caught your attention.
WASHINGTON (AFP) - - Listening to your favorite music may be helpful to maintaining a healthy heart, according to a study.
The research team at the University of Maryland School of Medicine announced they had shown for the first time the emotions aroused by music enjoyed by the listener to be beneficial to a healthy blood vessel function.
The team, who in a 2005 study noted the cardiovascular benefits of laughter, presented their work at the 2008 Scientific Sessions of the American Heart Association in New Orleans.
“I was impressed with the highly significant differences both before and after listening to joyful music as well as between joyful and anxious music,” said head researcher Michael Miller, director of preventive cardiology at the University of Maryland Medical Center and associate professor of medicine at the University of Maryland School of Medicine.
Having ate quite a bit during my KL trp last month, I felt my stomach growing !!!
I have my own set of exercises that I do to keep my tummy flat, but after going through youtube, I found this. This is somewhat similar to what I have in mind so you might want to try it at home.
Please try this only if you think you are comfortable with the normal situps and that you have been physically exercising.
I was sleeping less lately these days. On an average I sleep about 8 hours on weekends and 5 hours on a weekday. Due to work and studies, I had no choice but to sleep lesser in order to finish the day’s work.
These were some of my experiences during the past 4 months when I had minimal sleep.
Headaches
Whenever I look on my PC LCD screen, I had this pain in my head.
Dizziness
I have never felt like this. I wake up feeling dizzy, even after a few hours of rest. I can’t even walk properly!
Feeling Tired fast
My day could have lasted until probably 3-4pm, but just before lunch I started to feel lethargic.
Yawning non stop
This is common sense… but it is still very weird to have someone beside you yawning non stop.
Feeling anxious
I felt easily anxious about things happening around these few months. from the number of times to the loo, to doing projects. I just felt I have to do something or else something bad will happen.
And whats worst was visited the doctor for the first 2 problems I encounter. There were even mre if I hadn’t taken care of myself. It could have affected me in:
No kidding, these were the doctor’s words. She even asked me to sleep 14 hours straight. But I thought that would be be impossible!
With my brain working on several stuff at the moment, involving work and school, I don’t want to take risk of failing at what I do. I want to think fast and sharp! But sometimes we don’t really have a choice, do we ?
So if you think you are superman, think again. For a moment I thought that way too.
I love to drink water, plain H20, non stop. I calculated that I drink at least two litres of pure plain water everyday. This improves our body skin texture and rejuvenates facial complexion together.
Our body needs water for many reasons, and well I drink for other reasons, and didn’t realize it helps my skin too.
Overcome skin problems
Drinking water prevents your skin from getting dry. It also helps by preventing your skin with problems such as acne. My weather is very hot and humid, all year round. Healthy skin should look something pure and plain, without any marks. It should look eleastic and shiny too.
Our body is able to heal by itself, with adequate amount of water. With additions like minerals and nutrients to help the skin and body in general, water generally moisturizes our skin, and keeps acne breakouts, blackheads and spots away, especially on our face.
Cleansing with water
Water removes toxins and and harmful substances from our body. When more water enters our bloodstream, it helps our blood to clear the toxins away. Instead of impurities forming up and releasing themselves as acne or pimples, water does a great job by removing them regularly, and flushes it away from our immune system. This enhances our skin for better complexion.
Remember, water also helps in overall digestive and waste system, and that leads to one of the factor in preventing acne. Acne are toxin released through your pores, anywhere on your skin, so water does matter alot.
Reminding yourself to drink
I stayed in an air-conditioned environment for one third of the day. One way for me to stay hydrated is to have a bottle that can fill up one litre of water. This reminds me to drink, as and when I feel thirsty. After going to the toilet, I return to my desk and drink immediately. Because our body is built such that everytime we visit the toilet, we need to replenish with water right away.
Many who stayed in an air-conditioned place don’t feel the need to drink as much as compared to staying in outdoors, just because your body loses water at a slower pace. Even so, we ought to drink often.
Conclusion
For a healthy body, water is definitely an essential element that do us good. You could probably add some lemon juice, or drink tea (chinese or english) to give yourself that restorative magical potions through drinking more often.
The end result is a natural, beautiful, and younger looking skin. So do get your own one litre bottle beside your desk and a bring along a 500ml bottle everywhere you go, if possible !
Just woke up and late for school or work ? Skipping breakfast ?
Ever wondered how that affects your day, or in particular your body? Our body needs a good start with the first meal we consume. It provides us the energy to start our day. Here’s why:
Be it working or studying, we need to either walk or take a transport to our destination. This requires energy. Our body, for the past 6-8 hours of sleep, do not digest any food. That leaves our body with no energy when we perform these tasks. While we walk or stand, energy is needed.
Once we reach our destination - place of work or school, we start to sit down, communicate, think of daily tasks or attend lectures. Our brains requires nutrients, vitamins and minerals to get things working. Our body needs energy to work and proteins to keep our muscles going. Unless we are super human, we may think slower than usual, get tired easily and affect our performance.
Some of us here could get gastric or stomach upsets easily. I’m one of them. I have a high metabolism rate so if I don’t eat something for longer than 3-4 hours, I’ll feel uneasy. My gastric juices will be rumbling about, urging me to eat something! This is important, which leads us to the next reason.
A proper and timely meals is important as well. We’ll talk about the “proper” aspect later. If we set out eating breakfast at this time, we can calculate when our next meal should be. I don’t want to make it sound like you are taking medicine, but it is discipline that restores energy for you and your body, providing enough fuel our mind and body.
Lets just say you ate at 8:00am, your next meal should be somewhere near 11:30am to 12:30pm. With this example we can calculate the optimal time to have your lunch, which is more important than your breakfast though.
A proper breakfast as mentioned, is what is made up of. We don’t just eat like we are eating for lunch with high energy and proteins food. Here are some of examples I take for breakfast:
1) Bread - with peanut butter and cheese
2) Cereals - usually corn food with milk
3) Dry noodles - with egg (rarely)
4) Simple sausage muffin + a cup of milo (rarely) - from Macdonalds !
5) I’ll take in any one of 1-3 + a cup of whey proteins. Thats for my body’s energy
I usually have lots of 1) and 2) at home, as I often eat them as some of the smaller meals in between. By looking at these, you can tell I don’t eat in quantity, but rather in quality. My meals our often fast to prepare, as I leave my house quickly to rush for the public transport.
For 3 , it is usually bought nearby, not a very healthy alternative I would say. For 4, I can say it is quite a complete and sufficient for a breakfast. I will eat these when I really do not have the time to make my own breakfast.
Lastly for 5, it is taken only when I have did some exercising or workout for the past 2-3 days, and I would take these proteins. refer to my post here:
They fast and easy to prepare. Just mix a scoop of it in water and stir. The ones I got dissolve instantly, so you might consider this when buying. This 1 scoop of whey protein provides the proteins I need for the day, so at least I don’t have to worry about not having enough proteins from food.
I believe that different people of have different needs in their meal intakes. Some may be more than others, some lesser. Older folks might not need as much as I am, but definitely not nothing !
The proper breakfast shuould contain stuff more of energy-giving good, alittle of fibre and proteins. Breads and cereals are good sources of energy. Fruits and salads are good source of fibre. As for proteins, it includes milk, meat, egg etc
To end, breakfast is suppose to give you energy! You may have different breakfast plans that you are used to, but just to add on that healthy food leads to healthy living. And therefore a healthy body and mind. In the next post, I’ll list the different types of food that you should be beware of when consuming them. Happy eating !
In order to keep your body in good shape, an average working adult should exercise at least 2 times a week.
A session of exercise should be one where you perform warming up, a main activity, then cool down, that lasts for at least 30-45 mins. It should involve some kinda of aerobics exercises, where your main activity will last for at least 10 minutes in slow intensity(about 50% of your age’s heart rate BPM)
Lets say you are a beginner who haven’t been exercising for quite a while. I suggest that you can start off with brisk walking. Take 1 hour off a week, get into your loose clothings and jogging shoes, then head out to a walk or just along the streets. You can start off simply without warming up !
Try walking around 20-30 mins around your neighbourhood or a park, or some places that you’ve never explored within walking distance. After the walk you should sweat alittle. Your very first step to a healthier life.
Try doing this at least 1 or 2 times a week, and I guruntee that 3 months time your heart rate and stamina will improve. One good benefit of this is that when you go for holidays and tours, in most cases you’ll need walking. This will help you to go the extra mile without feeling exhausted!
Next, I recommend this for busy adults who want to get their body into better shape and in return get the most benefits for your health. Lets say you work from Mondaya to Fridays in office hours. My recommended routine and frequency is to workout on either a Saturday / Sunday (Weekend) or a Wednesday / Thursday (Mid week). Thats 2 days a week, and most probaby it will be after work at night on weekdays.
So what can we do ? I suggest a slow jog, swimming or cycling. (I personally don’t like to cycle as I tend to cycle very far, and have problems returning home!). A slow jog of about 15 minutes should be adequate since we aren’t joining a marathon or a 10km race. For swimming, about 45 minutes to an hour would be good. Remember these are low intensity aerobics exercises that you should do regularly.
I suggest everyone to try and at least maintain the frequency, because it will benefit your body and your mind, physically and mentality. Whether you are 18 or 68, its only about that 2 hours a week that matters.
To end, routine exercises tend to get boring. I mean most humans usually do. It is hard to do the same thing over and over again. In my next post I will suggest some other exercises that you can try and mix around, so you won’t run out of ideas, and get yourself in the right gear to start exercising !
:) 