“The Way to Wellness” It’s time to start a Healthy life: your 7 days program

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn’t have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here’s a sample exercise program that may work for you:

When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.

Once you make the commitment to exercise several times a week, don’t stop there. You should also change your diet and/or eating habits,’ says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:

I suppose that’s all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn’t be able to write this article, or keep my sanity.

Enjoy lifeFree Web Content, we all deserve it.

Samir Je Vole Bou Ke Khele Parar Loke । Bangla Health Tips

Samir Je Vole Bou Ke Khele Parar Loke । Bangla Health Tips

Samir Je Vole Bou Ke Khele Parar Loke । Bangla Health Tips
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Ryan Interviews Health care Expert About Coronavirus. Let's Learn How we can help each other.

Ryan Interviews Health care Expert About Coronavirus. Let's Learn How we can help each other.

Ryan and his parents speak with leading U.S. health care expert Andy Slavitt to ask questions about Coronavirus to help kids like himself to better understand the pandemic and how they can protect themselves and others.
On behalf of the whole family, we also want to give a HUGE THANKS to all the brave first responders on the front lines helping communities fight the pandemic across the nation. We’re donating $500,000 to the First Responders Children’s Foundation to help with the organization’s COVID-19 relief efforts which provides support to the families of paramedics, police officers, firefighters and medical professionals. More information can be found at www.1strcf.org!

All of us at Ryan’s World encourage you to help where you can by checking in on loved ones and being kind to everyone, especially during this time. And remember, #StayHome, stay happy and rise up!

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How Health Savings Accounts Reduce Medical Expenses and Help You Avoid Metabolic Syndrome

The most common set of diseases facing Americans moving into their 40’s and beyond has been termed “metabolic syndrome”.  Metabolic syndrome is a collection of disease symptoms that tend to occur together.  These are excess body fat around your waist, high blood pressure, high LDL cholesterol, low HDL cholesterol, elevated triglyceride levels, and high fasting blood sugar.

As more Americans are carrying high-deductible health plans along with health savings accounts, many say they are beginning to pay more attention to their health.  Health savings accounts (HSAs) allow you to put aside pre-tax money to be used for future medical expenses.  Because deposits grow tax-deferred and are not taxed for medical withdrawals, if you fund your account and stay healthy, you could have hundreds of thousands of dollars in your HSA by the time you retire.

The fundamental metabolic disturbance that seems to be common in almost all people who have metabolic syndrome is insulin resistance.  Insulin is a hormone that your body uses to move the carbohydrate that you eat into your cells.  If you are insulin resistant, your cells don’t respond well to insulin, and your pancreas has to produce higher amounts in order to keep your blood sugar from going too high.  (Once your pancreas is no longer able to keep up with this increased demand, you become diabetic.)  If you are insulin sensitive, your body is responding well to smaller amounts of insulin.

Fortunately, metabolic syndrome is almost entirely preventable.  Avoid it, and you’ll greatly increase your chances of also avoiding cardiovascular disease, breast cancer, colon cancer, prostate cancer, stroke, and many other serious conditions.  Though all the mechanisms behind the metabolic syndrome have not been worked out, the evidence is strong that combinations of several lifestyle strategies are very effective in preventing this condition.

Exercise

Exercising does more than just burn calories or build muscle.  One of the most profound benefits of exercise is its effect on insulin sensitivity.  When insulin is released in response to carbohydrate ingestion, glucose transporters come to the surface of the cell in order to carry the glucose into the cell.  In muscles and fat cells this transporter is called Glut-4.  Exercise itself helps Glut-4 to move through the cell membrane to the surface of your muscle cell, causing these cells to be much more insulin sensitive.  Even a single bout of exercise will cause your muscles to respond more effectively to insulin.

Eat Low-Glycemic Foods

The glycemic index is a measure of how quickly a food raises our blood sugar.  The high-glycemic carbohydrates in the American diet are primarily the “white foods” (bread, pasta, rice, white potatoes, and sugar).  These foods cause many of the changes associated with metabolic syndrome, including lower HDL levels, and higher triglycerides.  When a person eats these foods year after year, insulin levels remain chronically high.  The result is that eventually the cells become less responsive to the insulin, in turn leading to increased risk of obesity, hypertension, heart disease, diabetes, and premature death.  Low-glycemic carbohydrates include most fruits and vegetables.  Eating a diet that limits or avoids high-glycemic grains, potatoes, and sugars, and includes more low-glycemic fruits and vegetables, fish, and lean meat can dramatically improve your insulin sensitivity.

Eat the Right Fat

We’ve talked in previous issues about the seemingly miraculous health benefits of fish oil.  Fish oil improves insulin sensitivity.  Eskimos, who consume high quantities of fish oil, rarely experience diabetes, even though they are often overweight.  Though the mechanism by which fish oil works isn’t yet understood, many researchers believe that fish oil makes the cell membrane more “fluid”, enabling the Glut-4 transporters to more easily move to the surface of the cell in response to insulin.  Everyone who does not eat fish on a regular basis should consider taking a high-quality fish oil.

Saturated fats and trans-fats, in contrast, make the cell membrane more stiff and inflexible, and also reduce insulin sensitivity.  Saturated fats are found primarily in beef, pork, and dairy products and trans-fats are found in processed foods.  Saturated fats should be minimized, and trans-fats should ideally be completely eliminated from your diet.

Eat Enough Protein

If you’re avoiding starches, you’ll need to replace those calories with something else – that should be lean protein.  Protein satisfies your appetite more than any other macronutrient, it increases metabolism, and it will contribute to weight loss.  The best proteins are lean meats like turkey breast and chicken breast, lean beef, fish, and eggs.  And if you are overweight, nothing will improve your insulin sensitivity faster than losing some weight.  In fact, weight loss significantly improves all aspects of metabolic syndrome.  Eat the right foods, and your body will tend to normalize at the right weight without you having to count calories or starve yourself.

Take Action

Remember, just reading an article has never made anyone healthier.  Though there are drugs available to treat some of the symptoms, doctors have no pharmaceutical cure for metabolic syndrome, and almost all individuals become more insulin resistant as they age.  It is the lifestyle choices and the actions that you take today to improve your insulin sensitivity that will have a powerful impact on the length and quality of your life.

The characteristic that many people like about HSAs is that they reward those who take responsibility for themselves.  By putting aside money to pay for future medical expenses, you are being a responsible citizen, and deserve the tax benefits that an HSA offers.  Make the same investment in your health, and you’ll not only have the good health to enjoy your retirementFind Article, but you’ll also have plenty of money in the bank as well.

Sitting Disease Busted! A Drastic Revamp for a Healthy Life

Sedentary lifestyle, physical inactivity or “sitting disease” offers a lot of negative effects both on our mind and body including hypertentions, heart disease, osteoporosis, and a lot more.  Healthy living, however, is priceless and it can be obtained through drinking enough water, getting enough sleep and performing daily exercise every day. 

What is the Most Effective Way to End Physical Entrapment?

If you spend most of your time sitting in front of the television or computer, then, you are one of those who suffer from physical entrapment. Indeed, it is equally important to integrate physical activities to your daily routine. Doing 10-15 minute stretching, walking, and ergonomic activities are great ways to improve blood circulation. While going to the gym would keep you physically active, investing in good fitness equipment at home is also a better way to keep a healthy lifestyle despite a busy schedule.

Is Sedentary Lifestyle More Harmful than Smoking?

I hate to say this, but, yes, it is more harmful. While everyone may have said that smoking is dangerous to your health, a sedentary lifestyle could even bring more health risks than cigarettes. In fact, a recent study by the University of Hong Kong reveals that 20 percent of deaths in people aged 35 was caused by physical inactivity rather than smoking.

Can I Afford a Healthy Lifestyle?

Healthy living is priceless; however, it could mean personal effort and dedication. There are a lot of ways to keep your body in top shape, and the best thing is, it’s free! Here are some tips that can help you live a healthy life without spending too much.

Video #7 – Physical Health

Video #7 – Physical Health

In this video I discuss how my physical health was affected with the discovery of my biological father. I am thankful that I was eating well and in a good state of health upon the discovery of my father. Unfortunately, the negative symptoms of my herniated disk in my back (c7) did come back.

This channel was created to share my unique experience of discovering my biological father using Ancestry.com. YouTube documentaries similar to this one really helped me feel better while going through this process. My hope is that this will help someone down the road. I also wanted to use this as a way to share my journey with friends and family. Thank you so much for your love and support. If you want to see more of these videos please like and subscribe to this channel. Again, thank you so much for joining me on this adventure!

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Being Perfect On Your Diet As Set Up For Failure

As you adopt health diet and active lifestyle habits, there will be days you’ll stray. There will be days that you just don’t feel up to exercising, there will be a function where you eat a bit more than you normally would. Guess what – that is okay. That is more than okay. That is living in the flow of not being rigid into all or nothing dieting.

Before you begin a diet and exercise program, tell yourself that no matter what happens, rather than abandoning your new lifestyle, you’ll resume your healthy habits as soon as you can. Don’t want until Monday, the first day of next month or even January 1st. Don’t want until the next day; start again with your next meal. You always have an opportunity for a fresh start to get right back on track with your healthy habits continuing to move to your weight loss goals.

It is equally important that you feel confident, not guilty, about doing so. Whatever the temptation or obstacle is, keep in mind that it’s not wrong or bad to eat fattening foods once in a while or to miss a workout. Just remember to resume your healthy lifestyle as soon as possible afterwards. If you keep moving forward and you don’t let guilt and discouragement stop your program all together, you’ll eventually have improved eating and exercise habits – with great results and success in your weight loss and health goals.

With this approach, there is no such thing as “cheating.” When we feel we are cheating, we often punish ourselves; we will feel guilt, frustration and as though we’ve failed. We also get into the perfectionist thinking. We can’t have this or that ever again and if we stray, then we’ve blown it. Replacing the negative concept of cheating with the idea of “straying temporarily from healthy habits” takes away the all-or-nothing emphasis of right and wrong. If you treat every deviation from your plan as a failure, you won’t get very far. Substituting the idea of a brief straying away from your plan instead of feeling guilty, and learning to return more and more quickly to healthier habits, is more realistic. It’s also easier and more enjoyable – today and in the long-run.

If you don’t allow any opportunity to vary your eating and exercise and go into all or nothing thinking, you don’t practice moderation and balance. Healthy habits of diet and fitness are most success when you don’t think of them as success or failure. It is progress and not perfection. Practice healthy habits more times than you don’t. Think in terms of the 80/20 guidelines. 80% of the time, you eat according to your healthy nutritional program and are active; 20% of the time, you relax your guidelines. This allows for balance and living your life in a healthyBusiness Management Articles, easier mode of moderation.

Tucker: Our leaders used a health emergency to subvert democracy

Tucker: Our leaders used a health emergency to subvert democracy

Corrupt politicians scared us into giving up control over our own lives. #FoxNews #Tucker

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Made in the Shade

Last year, my wife and I moved to Boise, Idaho, also known as the city of trees. The name Boise comes from the French word boisé, which means “wooded” or “forest-covered”, and compared to the desert landscape to the south and west, the name Boise is very appropriate. A few days ago, on a hot, sunny August afternoon, I was passing by one of the city parks and noticed a massive tree with a huge canopy of leaves. The tree provided welcome shade for the many people relaxing in the park and enjoying a break from the hot sun and triple digit temperatures. The scene made me recall a quote I had heard years before.

Warren Buffet, the brilliant investor and businessman, once said, “Somebody’s sitting in the shade today because someone planted a tree a long time ago.” Put another way, if we have the foresight and discipline to take appropriate action, we will reap the benefits in years (or even decades) to come. I think he was referring primarily to finances, investments, and the accumulation of wealth, but the quote can be applied to other aspects of our lives, as well. In fact, I think the quote can apply equally well to becoming healthy as it can to becoming wealthy.

There is no simple shortcut available to attain health. We are largely responsible for our own health based upon the lifestyle choices that we make. There are a few external factors which influence our health landscape, such as the genes that we inherit from our parents and the healthy or unhealthy behavior that we learn from those around us. Yet despite these factors, we have the opportunity to become healthier and more balanced by way of making healthier, more mindful decisions. The best way to improve upon your current health situation is by making healthier choices, so that in years to come you are able to enjoy the shade provided by your wise and prudent action today.

This entire concept underscores the importance of preventive health care, or health care aimed at promoting health and reducing our risks of health problems before they occur. As a society, we tend to be more reactive, seeking medical care when our problems can no longer be ignored, than proactive, taking preventive measures and making healthy lifestyle choices that may reduce or eliminate our risks before problems actually arise.

Whether you are aware of it or not, you make myriad decisions every day that affect your health. Do you fuel your body with natural foods, including vegetables, fruits, whole grains, legumes, and essential fatty acids? Does your diet include processed foods, junk foods, or fast foods, often containing sky-high levels of sugar, fat, or sodium? Are you getting adequate and appropriate levels of exercise? Do you forego exercise completely because there’s not enough time? Are you a weekend warrior, exercising infrequently, too intensely, and without warm-up, only to lead to injury? Do you take time out to reduce stress and anxiety in your life? Are you constructively expressing your feelings or keeping them bottled up to avoid potentially uneasy situations? Are you allowing yourself to get enough sleep? Do you set aside time to take part in activities that make you feel good, such as walking, gardening, being in nature, or spending time with a beloved pet? Do you smoke? Do you drink alcohol to excess? Do you require stimulants, such as caffeine, to get you through the day? All of these choices that we make, sometimes unconsciously, can positively or negatively affect our health today and for years to come.

In addition to making healthy lifestyle choices, there are also a variety of preventive health care modalities which promote wellness and balance, including acupuncture, massage, and yoga. A well-trained acupuncturist recognizes subtle imbalances in an individual and focuses treatment on returning that individual to a state of balance by using Chinese medicine techniques such as acupuncture and Chinese herbs. In addition, most acupuncturists make lifestyle recommendations that are custom-tailored to an individual patient’s unique situation. For example, an acupuncture specialist may recommend that one patient consume more cooked vegetables and fewer raw vegetables to address a constitutional imbalance, while another patient with a very different imbalance may receive the opposite advice.

It is important to recognize the numerous choices that we make which affect our health and also the importance of making mindful, healthy decisions. Your state of health is an accumulation of your actions and decisions over a long period of time. There is no way to circumvent the laws of nature and become healthy overnight. When making healthful choices becomes part of your daily life rather than a quick fix scheme to create a temporary outcome, you will naturally and inevitably migrate towards a healthier state. Making healthy lifestyle choices on a consistent basis, combined with preventive health care modalities such as acupuncture, massage, and yogaPsychology Articles, can allow your tree of health to provide you with adequate shade today and well into the future.