With everyone tightening their purse strings in this economic downturn, a gym membership can be a luxury item which you can do without. However, there are simple ways to increase the amount of exercise you get in your day to day life without having to go to a gym.
It may sound simple, but try walking up the stairs at work or elsewhere instead of taking the lift, or get off the bus or metro station 1 or 2 stops before your home or work, and walk the remainder of the way. Try carrying your groceries home with you instead of using the car. In fact, how about try walking everywhere – you will soon feel the benefits, and it will have cost you nothing.
Another thing you might want to do is to cut out public transport altogether, and try cycling to work. Cycling also means an end to the misery of commuting, or the slow rush hour traffic. Also, if you do want to go to a gym, try going to a local authority run gym – these are much cheaper than private gyms, and the same goes for swimming pools.
Exercise for Free and Ditch Your Expensive Gym Membership
Simple and Complex Carbohydrates – the Secrets of Healthy Weight Loss
I am often asked what types of foods I should eat to encourage healthy weight loss and a good digestive health. Foods known as carbohydrates are broken down by the body into glucose, the fuel that cells use to make energy. Carbs that are low in fibre are broken down quickly into glucose to supply a surge of energy. However, your energy levels will soon fall just as quickly, leaving you hungry, so that you eat more food, and put on more weight. In contrast, carbohydrates that are high in fibre are broken down more slowly, so by eating more complex, high fibre foods, you will lose more weight.
A good illustration of this is to compare a raw carrot to a glass of carrot juice. You must chew the carrot well as it contains a lot of fibre, and it is this fibre that slows down the way the carrot is digested. This slow conversion time ensures that the levels of glucose in the body rise gently. However, in a juice form, the fibre is effectively removed, and is broken down much more quickly, so carrot juice is a simple carbohydrate.
So, to conclude, always opt for foods which take longer to digest, as these will reduce hunger pangs and cravings, which are the downfall of most dieters.
The Cause of Allergies, Part 2
In the first part of our article on the cause of allergies, we looked at the effects of diet. In this second part, we will look at how hygiene can affect our immune systems. In the modern age, our healthy, clean lifestyles reduce our exposure to bacteria, which consequently means that our immune systems are less ‘busy’ in dealing with such exposures, and as a result, it is more likely to react to otherwise harmless allergens.
Studies have shown that the development of allergies occurs mainly in the first year, when the immature immune system develops, and switches on to what is white blood cells. There is now increasing evidence that low-doses of exposure to allergy creating substances seems to in fact promote allergic sensitisation in young children, while, conversely, high doses of allergen exposure may actually induce immune tolerance and prevent later life allergies.
This is easily illustrated by a recent study of babies born in families with two or more cats or dgos. These babies were less likely to develop later life allergies than if the family ha just one cat or dog, or even none at all. This can further be illustrated by the example of the children of farmers who play in stables, farmyards and other areas which exposes them to a variety of bacteria - it has been shown that tehse children have less chances of dveloping allergies than other children.
The Causes of Allergies, Part 1
Over the last couple of years, there has been much debate over whether how we live our lives affects our chances of developing allergies, and what we can do to prevent this from happening. In particular, there are 2 key areas experts are interested in, which are the effects of diet, and hygiene. In this 2 part series, we will look at each in detail.
Diet
Recently, doctors have been very interested in the effects of probiotics in diet. Probiotics are harmless micro-organisms that live in our bowel. Synbiotics are a combination of probiotics and special sugars called prebiotics, which stimulate the growth of probiotics.
Medical research has shown that allergy-prone children have less probiotics in their bodies than children who suffer much less from allegies. In particular, the probiotics Lactobacillus GG and Lactobacillus rhamnosus have been shown to improve eczema symptoms in young children, and probiotics have shown that they can reduce eczema attacks. For some reason that researchers have not yet fathomed, probiotics don’t appear to help asthma sufferers, but may assist the overall immune system. They may reduce general allergies.
For maximum benefit, pregnant women should take probiotics for the last 12 to 16 weeks of pregnancy and supplement the new born’s diet with probiotics and prebiotics. Caution should be taken if the child has a cow’s milk allergy, as cow’s milk residues may be present in the probiotic supplements, and if you have any doubt, you should seek advice from a medical professional.
Meditation - Can it Help Me Relax?
Meditation refers to a state where your body and mind are consciously relaxed and focused. Practitioners of meditation have long argued that it can help by increasing focus and concentration, and give one a more positive perspective on life. The fundamental principles of meditation are broadly the same. The most important among these principles is that of removing obstructive, negative thoughts and fantasies, whilst easing the mind with a deep sense of focus. This cleans the mind of clutter and prepares it for a better quality of activity.
Some practitioners even shut out all sensory input – no sights, no sounds, and nothing to touch – and seek to remove themselves from the real world. This is an enormmously difficult task to achieve in the beginning, but as you continue this exercise you will find yourself becoming more aware of everything around you. In terms of how you want to prepare for, and conduct the meditation, you just need to find yourself a coomfortable position - forget about those stereotypical pictures of contorted bodies and arched backs! The key thing to remember is to find a comfortable position conducive to concentration. This may be while sitting cross-legged, standing, lying down, and even walking.
If the position allows you to relax and focus, then that would be a good starting point. While sitting or standing, the back should be straight, but not tense or tight. Loose, comfortable clothes help a lot in the process since tight fitting clothes have a tendency to choke you up and make you feel tense. Quiet surroundings assists most people to relax and meditate effectively, so you may want a quiet, isolated area far from the ringing of the phone or other distractions. The principle here is focus. You could also try focusing on a certain object or thought, or even, while keeping your eyes open, focus on a single sight.
One sample routine would be to – while in a meditative state – silently name every part of you body and focusing your consciousness on that part. While doing this you should be aware of any tension on any part of your body. Mentally visualize releasing this tension. It works wonders.
In all, meditation is a relatively harmless and painless practice and its benefits far outweigh any risks - so why not give it a go today?
The Sun’s Out - Don’t Forget the Sunscreen
As Memorial Day Weekend approaches and summer starts, the sun gets hotter, and we need to consider stocking up on sunscreen. It may sound alarmist, but it is a sad fact that over a milion Americans will get skin cancer this year. So, my one piece of advice, as the song goes, WEAR SUNSCREEN!
When we discuss sun damage, we are referring to the damage to the skin caused by ultraviolet light - ie UVB and UVA rays. UVB rays lead to painful sunburn. When you buy sun block that has SPF protection, you are protecting against the sun’s UVB rays. UVA rays are those potentiall more dangerous rays which penetrate deep into the middle layer of your skin. Not only do they cause wrinkles and age spots, but they can also reduce your body’s ability to protect against cancer.
What many people do not realise is that both UVB and UVA rays can cause skin cancer, but not all sun blocks on the market today protect against UVA rays. For broad-spectrum, maximum protection, you need to wear a sunscreen which contains both.
Now, lets talk about strength - or in the sun screen world - SPF - Sun Protection Factor. On the face of it, SPF 60 sounds like a lot more protection than SPF 40 or SPF 20, but on analysis, the differences may not be that great. A sunscreen with SPF 15 lets in about 6% of the sun’s UVB rays. An SPF 30 lets in only about 3%. An SPF 85 lets in a little over 1%.
So, just because you are wearing a sunscreen with a high SPF, does not mean you can stay out in the sun all day with complete impunity. Be sensible when out in the sun - always wear a hat, and try to stay out of direct sunlight from the hours of 12pm through to around 3pm. And remember, even if it is cloudy, the sun’s harmful UVA and UVB rays still penetrate through. And finally, reapply your sunscreen at regular intervals, especially if you have been swimming.
Trans Fats - How Bad Are They For You?
Much has been written of late about the dangers of so called ‘trans fats’, and how they are present in our every day diets. Unlike other dietary fats, trans fats are not essential, and they do not promote good health. More worryingly, the consumption of trans fats increases one’s risk of coronary heart disease by raising levels of “bad” LDL cholesterol and lowering levels of “good” cholesterol. They are present in many of teh leading brands of margerine and other spreads, as well as in a lot of processed and ‘junk’ foods.
Health authorities worldwide have in recent years been recommending that consumption of trans fat be reduced to trace amounts, if not banning them altogether. It is now the law here in the US since 2006, that the content of trans-fats has to be specifically listed on food labels. This is however slightly confusing, as foods containing less than 0.5g of trans-fats per serving can be labelled as being free of them. Furthermore these regulations only apply to food labels. Food sold in restaurants and canteens are not covered by this law. Therefore, taking these regulations further, the state of California has banned the use of trans fats in all restaurants. New York city has followed suit, as have states and counties in the US.
My advice, therefore, is to carefully check the labels of all food products when you are out food shopping, and avoid any product which contains trans fats.
Better Budgeting With Coupons
As the recession bites, and more and more people get laid off work, more people are looking to get the most of their household budget by the use of discount coupons. Today there are a number of websites which are specifically devoted to offering consumers the choice of coupons from a wide variety of retailers and service providers. In fact, a recent study showed that coupon advertising websites were the fastest growing area on the internet over the past 12 months. The most popular categories were coupons for retail items, toys, shopping malls, home furnishings and groceries.
Research has shown that the majority of visitors searching these sites looking for coupon deals are female, especially in the food category. I guess this makes sense since a larger percentage of women doing the shopping for the family then the men. A new development is the idea of coupon parties, where a group of ladies will gather and trade coupons with their friends from all types of offline, as well as online sources. These days you can collect coupons from newspaper, magazines, flyers, in store coupons, in addition to local newspapers and newsletters.
The recent economic downturn has led to a dramatic increase in the use of these coupons and much increased redemption rates. Consumers are on a continual coupon hunt, and netting some fantastic bargains at the same time. Some experts believe that, at least for the forseable future, retailers will have to offer good coupon deals in order to increase, or even maintain their market share.
At least that is some good news for us consumers I suppose! For more information about discount coupons go to Share Vouchers.co.uk, one of the leading discount coupon providers.
What is Best for Your Child’s Sleeping Habits?
Good parents come in different forms. Each one of us has different strengths, interests, and values that make us great parent. Don’t let yourself become discouraged or disappointed when other people offer advice’ which conflicts with your instincts. As long as it works for you and your child, nobody should be able to convince you that your method is wrong, whether it be his diet, his behavior, or his sleeping habits. Once you recognize and embrace your own parenting style, you can stop trying to live up to other people’s rules and get on with enjoying being a parent, and doing what is best for your child. This is no more so when it comes to moulding your child’s sleeping habits.
The joy of individual parenting, and taking advice on your child’s sleeping habits and arrangements is a particular issue which can cause a lot of friction. After all, it is you and your partner who have reared you child from day one, and knows exactly what he or she needs and wants. Any particular ‘do’s’ and ‘don’ts’ will come from your natural instincts regarding your child and from your child directly. There are no fixed, hard and fast rules for your child’s sleeping habits, so just go with what works for you. As your child grows, his needs may change, but as long as you stay in tune with him or her, and their requirements, there should be no real problem. Just go with what feels comfortable, and if that conflicts with what a certain book says, or what advice you have been told, then throw that book in the bin, or choose to ignore the advice you have received!
Frequent Snacking Can Help Lose Weight
It is a little known fact that eating the right amount of food combinations that are broken down into glucose slowly, you will create a constant supply of energy and still be able to lose weight. And as well as the right combinations, the timing of those snacks is also crucial. You may have heard the phrase ‘little but often’, but by snacking at regular intervals, it is possible to maintain energy levels and avoid cravings, which are the downfall of so many dieters.
Within 2 hours of eating breakfast, your glucose levels begin to drop. These levels continue to diminish until they reach a low point that the body interprets as hunger. There is an optimal period of time just before you feel hunger pangs, and it is at this point that you should have a healthy snack to maintain your energy levels.
Ideally, you should therefore eat every 2 to 3 hours throughout the day. You need to think of this as the equivalent of filling your car up with just enough fuel to reach the next gas station, then doing the same again. In this way you are able to combat your hunger pangs, maximise your energy, and lose weight, all at the same time!
Affordable Home Remedies for Achieving the Perfect Smile
Everyone desires to have a great smile, to show off their gleaming white teeth. However, it is increasingly the case that regular toothpastes are no longer capable of giving people that shiny and bright smile, and more and more people are turning to various methods of teeth whitening in order to perfect their smile.
Today, a lot of people are spending upwards of $100’s of dollars on different teeth whitening techniques. Some people even resort to surgical treatment to get whiter teeth. However, more and more people are looking for cheaper, natural ways of regaining the bright, shiny white teeth. In essence, tooth whitening is a process to lighten the color of the teeth, without taking away any of the tooth surface. It will not completely whiten the whole set of teeth; it will just lighten the existing color of the teeth, and remove away any grime as result of smoking, and natural ageing.
There are 2 home remedies which I can recommend to readers which I have tried. These methods may sound basic, but they work, and are very cheap to implement.
a. Bi-carbonate paste combined with water.
The first method is to mix a bi-carbonate soda paste (this can be purchased at drug stores or at any supermarket). Some people still buy them to be used for whitening teeth – in fact a number of ‘teeth whitening’ toothpastes still contain this as the main active ingredient. If you mix the paste with water, and gurgle it around your mouth on a regular basis, you will begin to notice a difference, even after just a few days. The solution removes stains from the surface of the teeth, and leaves teeth whiter and shinier.
b. Lemon juice paste and salt.
The second method is even simpler. Mixing lemon juice and salt is especially good for removing the yellowish tint of the teeth, which is often associated with smoking. This has proved successful for many people. If you apply this mixture on the teeth, and leave it there for a few minutes, the teeth start to whiten because of the acidic content of the lemon juice paste. If done regularly, the dull, yellowish color of the teeth is eradicated, and you will get whiter teeth.
The Importance of Getting Your Baby Into a Routine
The main reason why your baby should be on a routine is so that when your baby cries you will know what the cry is for. When you follow a routine you will know what your baby needs next when it cries. This is good because if your baby suffers from colic, you will know when your baby is crying for a reason.
It could be a big headache in the beginning following a routine but, remember it will pay off this is because every cry is different. If you have an older child that requires you to travel them to school and so forth you need not to worry because your baby’s routine can be worked around this part of the day. At the time that you need to drive your baby’s nap time could be then.
When I had my twins it had made my life a lot easier to follow a routine rather then just let them run the show. I had been able to make appointments around them and I could even do my shopping and errands with them not fussing at all. After I had my third baby people always said that it must be easier for me to have one baby rather then two but this was not the case and I had begun to wonder why. I had no routine for my third child, I quickly put one into play and life became a lot simpler.
This is why a routine should be necessary for anybody that would like to have a somewhat stress free first few months. Also a routine will help your baby feel secure knowing what is going to happen next and knowing that you know what cry means what.
Healthy Cooking Techniques
The plethora of cookery shows on television these days is a good indicator of just how much we love cooking. Cooking doesn’t need to be complicated, and you need fewer ingredients than you would think. The key is using healthy cooking techniques, whilst still retaining the flavour and goodness of the food.
Steaming Fish and Vegetables
Ideally, all vegetables should be lightly steamed rather than boiled so that the fibre of the vegetables remains intact. I suggest that when you steam vegetables you do so for just a few minutes. The colours and flavours of steamed vegetables are also far more appetising than the boiled variety. The good fats in fish are affected by very high temperatures, so steaming is actually a perfect way to cook most fish. It is fast too – in most cases, it takes no more than 10 minutes to achieve a perfectly cooked piece of fish.
Grilling and Roasting
It is all too easy for the essential fats and fibre in food to be impaired if the temperature of your oven or grill is set too high. My advice here is that if you roast or grill your food, do so on a medium or low heat, and you will preserve the nutrients, and still enjoy delicious results.
Some Healthy Snack Suggestions
In a previous post, I noted the importance of eating snacks at regular intervals during the day. Let’s take a quick look at what sorts of snacks we can prepare. Firstly, snacks should be easy and quick to prepare. If you are out and about during the day, take a piece of fruit, or a packet of mixed nuts or seeds. Even if you don’t feel adventurous about the snacks you prepare, just make sure they are healthy, and consist of the right mix of protein and carbohydrate, and most importantly, it is something you enjoy eating!
Some examples of snacks are: some nuts, an apple, pear, banana, soya nuts, sunflower seeds or pumpkin seeds. For something a little bit more wholesome you can also have a rice cake, oat cake, or a slice of rye bread. For an added flavour, you can also take a small tub of guacamole to go with it.
Buying Baby Toys
Buying baby toys can be daunting for anybody because there are so many to choose from. When buying baby toys, keeop in mind that the toy should keep the toddler amused and happy, as well as provide some educational features. All babies will learn from the toys that they are playing with, so the more toys that your baby has the more that your baby will learn.
All babies learn from their five senses; sight, sound, taste, smell, and touch. When looking to buy a toy for any baby it is good to keep this in mind, any toy that you are thinking of buying should have at the least one thing that will stimulate at least one of the five senses. In this respect, a variety of different toys will stimulate these different senses.
Before you buy any baby toys for your baby you should first ask yourself some questions like: Will the toy hold the baby’s attention? Is the toy robust enough to survive being thrown around and trodden on? Is the toy easy enough to use for a young toddler? Will it keep his or her attention? These are all things which need to be considered when buying baby toys.
Be certain that the baby toys you are planing on buying are going to be safe, not too large or too small, any basic colors are a good choice, and be sure that they will clean easily. The best bet is to buy baby toys from reputable retailers, that way you know that the product will be safe and well made. Most importantly, though, have fun while you are shopping for baby toys!
Frequent Snacking Can Keep Craving at Bay
It is a little known fact that eating the right amount of food combinations that are broken down into glucose slowly, you will create a constant supply of energy and still be able to lose weight. And as well as the right combinations, the timing of those snacks is also crucial. You may have heard the phrase ‘little but often’, but by snacking at regular intervals, it is possible to maintain energy levels and avoid cravings, which are the downfall of so many dieters.
Within 2 hours of eating breakfast, your glucose levels begin to drop. These levels continue to diminish until they reach a low point that the body interprets as hunger. There is an optimal period of time just before you feel hunger pangs, and it is at this point that you should have a healthy snack to maintain your energy levels.
Ideally, you should therefore eat every 2 to 3 hours throughout the day. You need to think of this as the equivalent of filling your car up with just enough fuel to reach the next gas station, then doing the same again. In this way you are able to combat your hunger pangs, maximise your energy, and lose weight, all at the same time!
Healthy Eating on a Business Trip
One of the worst things about business travel is that your routine is often interrupted. Whether you travel on a long plane flight or a train journey, you may find it harder to find healthy food to eat, and may even skip meals altogether. But with a little bit of planning, you can eat well, and be ready for your meeting or sales presentation at your destination.
If your journey is a relatively short one, try to eat something before you leave the house. If the journey is a longer one, you will need to take a meal with you. A pot of houmous with some crudities in a sealed container makes for a perfect snack, whilst a wholemeal or rye bread sandwich generously filled with protein (such as tuna or egg) makes for a nutritious meal.
A plane journey makes for bigger challenges. If it is a short flight, you may be able to find a healthy sandwich at the airport. But on longer flights, you will have to accept whatever the airline have on that particular day – in this case, opt for the meal which is rich in protein and carb, but as low in fat as possible. If worst comes to the worst, you can always take a few bags of healthy nuts and seeds with you, and some fruit, and munch on those, till you reach your destination!
How a Daily Dose of Vitamin E Can Help you Live Longer
Recent studies have shown that Vitamin E has proven capabilities of fighting certain diseases and ailments. Studies show that Vitamin E can aid with oxygen preserving and potentially offers cure for various symptoms. Taking just 200 IU daily may increase oxygen preserves, which control the bodily organs and the heart. The vitamin also appears to have a “anti-coagulant” effect which has proven to support the overall bodily functions and reduce the onset of old age.
Vitamin E was discovered to reduce blood clotting and can help prevent heart disease. The vitamin is said to assist with dilating flowing blood vessels. This means the heart will receive the blood flow it deserves to stay healthy. Vitamin E has also been linked to an anti-aging. A number of medical professionals are now of the view that this helpful vitamin can slow down the ageing process and stabilize a person’s later life development and maturity. In fact, German doctors have gone so far as to label Vitamin E the fountain of youth!
In other reputable medical studies, vitamin E has been proven to promote blood flow. According to the findings, Vitamin E can be linked to promoting haemoglobin. Since aging has an unknown affect on blood cells and bone marrow, doctors believe that Vitamin E’s support to haemoglobin is a potential solution to solving disease related to haemoglobin. Our haemoglobin structure detains oxygen for an extended time, which means that oxygen will flow smoothly. Vitamin E has been linked to reduced risks of disease, since it is said that oxygen will stay within the cavities of hemoglobin at a lengthier time. This means that the person could live a longer, healthier and more youthful life.
So, whilst it appears that Vitamin E has a lot of potential, it should be noted that a lot more research needs to be carried out before the claim that vitamin E really is the ‘fountain of youth’ can definitively be substantiated. And, as with all medical products and dietary supplements, one should always consult their doctor or physician before starting any new medications or supplements.
Genetic Link to Autism Discovered
Autism researchers may be closer to discovering why autism affects boys more than four times as often as girls. A new gene variant. known as CACNA1G, which is located on chromosome 17, was found overwhelmingly on boys with autism. Analysis of the DNA of 1,046 members of families with at least two sons suffering from autism revealed that a variant of the gene CACNA1G, located on chromosome 17, was consistently associated with autism, the researchers reported.
Researchers noted that CACNA1G is a key factor in how calcium moves between cells and is “present in about 40 percent of the population.” Naturally, more research is needed to determine exactly how this gene affects or perhaps causes autism, but the news is certainly a positive step forward in the development in the search for a cure.
For more information about autism, go to http://www.ninds.nih.gov/disorders/autism/detail_autism.htm, operated by the National Institute of Neurological Disorders and Stroke.
Toddler Temper Tantrums
Dealing with your toddler’s temper tantrums is often challenging. Some parents attempt to stop the temper tantrum by giving in to anything that their child wants. However this is only creating problems for the future, better to tackle the tantrum head on.
Temper tantrums usually start when the toddler is between two to four. Before you can stop the tantrums you need to know the reasons for why they started. Firstly, is your child hungry? Young children eat less and more frequently than an adult, but get very agitated when they are very hungry. You need to show your child that temper tantrums will not be productive. Also remember that when your toddler has many different options ,this allows them to feel as though they are in control, which may preventa temper tantrum from happening in the first place.
If a temper tantrum occurs for no apparent reason at all then it is a good idea to ignore your child as much as you can, be sure that they are not hurting themselves or anybody around them. You may feel like a bad parent but this will make the child feel that they are not being productive. The next time that your toddler feels that there is a need for a temper tantrum it may not happen or it might be shorter. If you react to the temper tantrum by giving in every time your toddler will feel as though this is what they need to do to get what they want. It is therefore very important that you stand your ground, and do not let your child run rings around you.
Over time your child’s temper tantrums will become less frequent, and eventually stop altogether. If they do not stop then it would be best to check with your doctor about your child’s behaviour. There may be a medical reason why your child is behaving in this way, and your doctor can offer professional help. Usually, though, it will just be a normal part of the growing up process of young children, adn will be something parents just need to be prepared to deal with.