6 Ways to be Happier

Everyday you hear people talk about living a healthy lifestyle, but what does that really mean? Healthy living is simple: It means committing to a lifestyle that promotes health, both mental and physical. Here are 6 ways to be happier; things you can do TODAY to being a healthier, happier YOU

How To be Healthier And Happier!

1) Get Enough Sleep.

As a nation, we are overworked, over stressed, and sleep deprived. With an arsenal of caffeine-filled beverages available at our finger tips and a Starbucks on every corner, we can get a cup of coffee, choose to be a “Rock Star”, or get “Wings and Fly” on a can of Red bull. Often times, we compromise sleep for other things such as catching up on work, spending time with friends and family, or just getting some alone time after the kids have gone to bed. “I’ll just catch up on sleep this weekend”, you say to yourself. What we don’t realize is sleep is more that just getting rest. It is the time when our body repairs its self, from the inside out. Everything from your skin, to mental clarity depends is effected by getting enough sleep. Even our metabolism is compromised when you don’t get enough sleep. Instead of consuming calories at the optimal rate, the body hoards on to it, and “saves” it, since the body believes it is in survival mode. That is why no matter how hard you work out and how healthy you eat, you will NOT LOSE ANY WEIGHT if you don’t get enough sleep. How much is enough? Most experts agree between 7-10 hours is optimal. To see what your optimal sleep time is, try this: Go to sleep and do not set your alarm. Make sure you turn off your cell phone, and do not have any thing that would interrupt your sleep. When you wake up the next day, see how many hours you have slept for. This would be your optimal sleep hours.

2) Don’t Stress The Small Things

The human body is designed to deal with stress. Back in the cave man days, stress was helpful, pumping our muscles full of blood so we can run or fight when we are attacked. In modern days, our body responses to stress of emails, bosses, and the deadlines the same way as it does when we were running away from a lion. Over time, ongoing stress causes your body to be vulnerable to some serious health problems. Stress can impair memory and learning, and up your odds for depression. It also triggers the liver to produce more blood sugar, which is great if you are running from a bear. But the problem with elevated sugar (glucose) levels may increase your risk for type 2 diabetes. Long-term stress can lead to narrowing of the arteries and elevate cholesterol levels, increasing the risk of heart disease, heart attack, and stroke. For women, stress can change your menstrual cycle, stopping it altogether, or make your periods more painful. Ongoing stress, also leaves you more susceptible to infection, and makes your skin worse (hello acne!). It can also effect your digestion, causing dry mouth, indigestion, nausea, and gas, or worse causing diarrhea or constipation. How to you reduce stress? Try closing your eyes and focusing on taking deep breathes. Often times, a change of scenery will help you relax. Go for a walk, call a friend, or try meditation. Reducing the amount of stress in your life will make you happier and healthier.

3) Eat More fiber!

Fiber is making a comeback and it is cooler than ever! Guess Grandma was just ahead of her days. In a recent Harvard study, researchers found “dietary fiber may reduce the risk of death from cardiovascular, infectious and respiratory diseases,” published in February 14′s Archives of Internal Medicine. In addition to being good to our hearts, fiber makes us feel fuller and more satisfied during mealtime, reducing the amount of food we eat. So how to you eat more fiber? Simple. Eat plenty of vegetables, complex carbohydrates, and legumes. Fruit is also a good source of fiber, particularly apples. Some fruits are higher in sugar, so eat them in moderation. In addition to the fiber, fruits and vegetables are also high in antioxidants, the good stuff that keeps the body happy and healthy (and young!). A double win!  Want to get in shape even faster?  Check out this educational weight loss video on how to lose 24 pounds by next month.  In addition to losing weight and getting in shape, you will also be healthier!

4) Pump Iron.

Gone are the days when pumping iron is only for jocks and body builders. When you incorporate weight training into your workout regiment, you develop muscle, which burns up to 50 calories per muscle pound. If you were to gain 8 pounds of muscle, you can burn up to 400 additional calories a day, by doing absolutely nothing. Weight training allows you to change your body into a fat burning machine, working even when you are sleeping. How great would it be to go to sleep and wake up lighter in the morning? And ladies, don’t worry about building bulk. Genetically, women do not have the testosterone levels to generate that kind of physique. To learn the truth about cardio, click here. Think of weight lifting as body sculpting, giving you the freedom to develop the body you want. If you keep your current eating plan and calorie intake, you will lose weight. If you choose to eat clean and healthier, you can lose the weight and fat even faster.

5) Drink H20 – Water is Your Friend

Did you know your body is composed of 60-70% water? Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. You need water to regulate body temperature and to provide the means for nutrients to travel to your organs and tissues. Water also transports oxygen to your cells, removes waste, and protects your joints and organs. So how much water is enough? Experts agree the amount of water you need a day can be calculated by taking your weight in pounds and dividing that number in half. Convert that number to ounces and there is your target number. For example, if you weigh 140 pounds, you might want to drink at least 70 ounces of water a day. In addition to health benefits, water is the best choice because it’s cheap and has no calories or added ingredients. Sweetened soft drinks and sodas have added sugar that adds extra calories. Sports drinks may have the benefit of electrolytes, but it still has a lot of sugar per serving. So drink to your health, and a toast to H20! For more shocking facts about water, click here.

6) Enjoy the Ride.

Life is full of twists and turns, and more often than not, things don’t go as planned. I will be the first to admit; as a control freak, it frustrates me when things do go as I had envisioned it. Emotions are high, and so is my blood pressure. The heart is racing, and it is fight of flight time. Relax! So what if things didn’t turn out exactly as you had wanted? Many times, the most memorable parts of our lives are the parts that were not planned. Last year, a friend and I had planned a two week trip to Europe. Our arrival in Paris was filled with fun, laughter, and fresh yummy crepes (Yes, even trainers have cheat days!). After arriving at our second destination, London, my friend had an emergency back home and had to fly out on the next flight home. After just spending almost 24 hours between plane rides and airports, I was not thrilled about hopping on another flight home. Instead, I decided to stay in London for the remainder of my flight, and had the best vacation of my life. I met so many wonderful people (traveling alone forces you to make new friends), and really absorbed the culture. Had things gone as planned, I would not have discovered the joy of traveling alone. In fact, I am planning on a solo vacation again really soon. As a wise person once said, “When life gives you lemons, make lemonade.” As I would say, “If life gives you lemons, make a margarita and put those lemons to good use.”

http://healthylivingjunkie.com/6-ways-to-be-happier/

Eating Healthy Helps the Brain Function for Longer, New Study Shows

According to a recent study, eating healthy helps the brain function at a better capacity as we grow older.

The new research was conducted by a team of scientists from the McMaster University and revealed that people worldwide who ate a Mediterranean diet in their middle age helped reduce the risk of cognitive decline later in their life.

At first, the researchers thought that there is a special food that was common in all the diets that had this “special power” of keeping the brain going for longer. But as it turned out, there wasn’t just one food.

Just like in other health areas, it’s not just one thing that is good or bad for us, but a combination of different things.

And this applies whether it’s about mental or body health.

In order to come to this conclusion, the scientists analyzed data about the health habits of more than 28,000 people, ages 55 and over.

The people were part of two international studies that was done in 40 countries.

The researchers rated how healthy the diet of each person was in general.

Experts say that a healthy diet consists of a high quantity of fruits, vegetables, nuts, soy product, nuts, and a moderate intake of alcohol.

An unhealthy diet, on the other hand, consists of higher quantities of deep-fried foods, sweets and red meat.

The study lasted for about five years, at the end of which, approximately 4,700 people started to experience what researchers call cognitive decline.

14% of the 5,700 people who ate a healthy diet started experiencing cognitive decline, while 18% of the 5,460 people with the least healthy diet started to experience the same thing.

Although it doesn’t sound as if there is a significant difference between the people who ate healthier foods and those who chose to eat less healthy, the researchers say that it’s actually an approximately 24% reduction in risk for those who have a healthy diet.

And if the results are extrapolated to the millions of American people who experience cognitive decline without developing dementia (more than 5 million), choosing to eat healthier could save many people from developing it.

Andrew Smyth, one of the scientists involved in the study, said that it’s not only one single healthy food that protects the brain, but a combination of foods that work together to keep it running.

The findings of the new study were published in the journal Neurology.

http://www.themonitordaily.com/eating-healthy-helps-the-brain-function-for-longer-new-study-shows/21790/

Definition of Healthy Living.

 

“Health is not simply the absence of sickness.”

What is the true definition of Healthy Living? It sounds silly that we need to define Healthy Living. After all, we know what Healthy is and we also know what Living is. Let‘s first start with what Health is.

According to the World Health Organization (WHO), Health is a state of complete physical, mental, and social well-being. Interestingly enough, health is not simply defined as just the absence of disease. The actual definition of Healthy Living is the steps, actions and strategies one puts in place to achieve optimum health. Healthy Living is about taking responsibility and making smart health choices for today and for the future. Eating right, getting physically fit, emotional wellness, spiritual wellness and prevention are all apart of creating a healthy lifestyle. Since the entire YOU, meaning all aspects of one’s self, must work in harmony to achieve wellness, you need to put balanced energy into each aspect of yourself.

• The body or Physical You requires good nutrition, appropriate weight, beneficial exercise, adequate rest and proper stress management.

• The mind or Emotional You needs self-supportive attitudes, positive thoughts and viewpoints and a positive self-image. You also need to give and receive forgiveness, love and compassion; you need to laugh and experience happiness; you need joyful relationships with yourself and others.

• The Spiritual You requires inner calmness, openness to your creativity, and trust in your inner knowing. And for some it requires having a relationship with a higher power.

We all know when the Physical You is out of balance. Our body tells us right away. We feel fatigue or catch a cold or maybe become chronically ill. But how do we know when the Emotional You or Spiritual You are out of balance?

The American Holistic Health Association developed the following simple quiz to help identify areas you may need to add to your Healthy Living Plan. Here are some questions:

Wellness Quiz:

-Do you wake up with enthusiasm for the day ahead?

-Do you have the high energy you need to do what you want?

-Do you laugh easily and often, especially at yourself?

-Do you confidently find solutions for the challenges in your life?

-Do you feel valued and appreciated?

-Do you appreciate others and let them know it?

-Do you have a circle of warm, caring friends?

-Do the choices you make every day get you what you want?

If you answered “yes” too many of these questions, congratulations! But if you answered “no” to several of them, you have identified areas in your life that you may want to change. This can be valuable information. These questions all relate to our emotional and spiritual selves. And to truly define Healthy Living for ourselves and create a healthy living strategy it is important that we address the whole self. Each individual needs to identify their own definition of Healthy Living for themselves. For example,

– If you smoke, part of a healthy living strategy for you would be to quit smoking.

– If you don’t have a social support system, then one of your strategies would be to make more friends.

– If you never see a doctor, then part of your health strategy would be to have an annual checkup to practice preventive health care.

Sit down and outline your definition of Healthy Living. List all your negative habits, the ones that contribute to your unhealthy lifestyle (i.e. smoking, excessive alcohol consumption). You may even want to consider your sexual habits and ask yourself if you are practicing unsafe sex. Then take the time to list your current health conditions. Taking the Wellness Quiz will help identify other significant areas that you need to include while outlining your definition of Healthy Living. Once you have all your information written down it’s time to create your Healthy Living Plan. Below is an outline adapted from the American Holistic Health Association. You may find this helpful in listing your goals.

Add as many goals as you need to this outline. Once you have completed your definition of Healthy Living and have turned that into a concrete plan, it’s time to prioritize. Pick a few of the goals that you feel are most important to your overall health and happiness and start with those. Don’t try to do them all at once that’s a sure fire way to fail! Start with 2-3 for a month and then add one per month until you have achieved all your goals. Achieving total health requires taking responsibility, making a commitment to yourself, creating a plan and then taking action. If you can follow these simple steps you will be on your way to living a healthier life.

Look for the positive in every situation.

Steps I will take to achieve this goal:

Be aware of my thoughts and feelings.

Steps I will take to achieve this goal:

Eat a healthy diet.

Steps I will take to achieve this goal:

Value myself and my creativity.

Steps I will take to achieve this goal:

Exercise regularly.

Steps I will take to achieve this goal:

Avoid alcohol, tobacco, and other drugs.

Steps I will take to achieve this goal:

Stay open to new ideas.

Steps I will take to achieve this goal:

Get adequate rest.

Steps I will take to achieve this goal:

Accept change willingly.

Steps I will take to achieve this goal:

Express emotions appropriately.

Steps I will take to achieve this goal:

Make decisions based on what I think is best for me.

Steps I will take to achieve this goal:

Respect myself and others.

Steps I will take to achieve this goal:

Practice preventive health care.

Steps I will take to achieve this goal:

http://www.healthy-holistic-living.com/definition-of-healthy-living.html

Useful Tips to Stay Healthy

Health has always been the most discussed subject in our daily lives. When people talk about health, they generally feel that they need to attain good health for just a disease free body. However, physical well being is not the only reason to stay healthy. Apart from making you fit, a healthy body will also help you to stay independent and motivated.

 A lot of things contribute to staying healthy. The daily nutrition, sleep, exercise, mental well being and some other factors decide if a person is entitled to be healthy.  Since it’s quite essential for all of us to stay healthy, here are some tips that might help you attain it:

H2O is Vital

Water has a prime role in all major body functions: blood circulation, transportation and synthesis of nutrients & oxygen, digestion of food & even body temperature. Since, the human body is made up of 70% water, our body needs to rehydrate so that our brain could perform to the best of its ability.

Not drinking enough water could dehydrate the body, further making you feel weak and tired. So, if you’re one of those who get up early morning & find it difficult to break off the sleepiness, drink up a bottle of water. It’ll charge you up & give a fresh start to your day.

Don’t Just Diet

You should emphasize on feeding your body with the essential nutrients rather than dieting and counting calories. Skipping meals or eating lesser than your body needs will eventually slow down your body’s metabolism.

If you want to avoid fat or cholesterol then instead of crashing with your diet, make a diet plan for yourself. Focus on a plan where in you are eating meals which are rich in essential nutrients.

Go Organic

Say NO to processed food, preservatives, colours, artificial sweeteners & other additives. Fresh Organic food is the way to go. That what doesn’t grow from the ground, doesn’t walk, crawl, swim or fly – shouldn’t be eaten up.

Also prefer using organic cosmetics and skincare products. The skin absorbers in our body absorb almost everything & you can well imagine that when we’re applying chemicals onto our skin then where does it all vanish? It goes nowhere else but straight into your blood stream.

Take rest and refresh.

Sleep is often overlooked. Sleep plays a key role in restoring both your brain and body. You should therefore get plenty of sleep. Try sleeping at a regular time every night.

Your brain might need a break after a mind numbing week at the office. Get yourself some peace over the weekends. Relax, it’s good to add ‘do nothing’ in your to-do list for the weekends!

Stay Active

Follow an active every day routine. A workout session at the gym, going for a jog in the morning or evening, doing meditation or yoga – everything add to your state of health and well being.

You can always choose an outdoor activity and include it in your daily routine. Apart from gym and exercising, it could be simply a walk with a friend/family member, cycling, swimming or a sport like badminton. Do what interests you and do what keeps you moving.

Deal With Stress

Know the factors which trigger your stress and learn how to react to it. Stress is a part of everybody’s life and it affects everyone differently. Stress becomes a “trouble” when it hits you with discomfort.

Try avoiding some of the stress triggers. A balanced routine can help you in handling stress better. Find out what gives you relief when you’re stressed out. It could be music, driving, deep breathing or even a meditation or yoga session.

Know when you overeat

Some people use food to cope with stress, boredom, or even for personal affluence. Find out some good alternatives to deal with mood swings, other than food.

Avoid high-calorie foods for munching in the evening. You can always keep a stock of fruits, veggies and juices in your kitchen.

Make a simple daily change

If you’re having any unwanted weight loss/gain or other health issues, start by doing some simple diet and exercise related changes. These could be adding some grams of fibre in your daily diet plan, cutting down on fat and carbs, drinking more water etc.

https://www.urbanpro.com/a/tips-stay-healthy

5 Top Heart Healthy Excercises.

Controllable risk factors: diet, physical activity, tobacco use, obesity, medication management and sleep.  Finally, we listed some great heart healthy gifts: fruit basket, couples massage, gym bag, sports clothing, smoothie blender...just to name a few.

Just by making 1 - 2 changes in your daily routine can make all the difference in your overall heart health.  While any exercise can help boost your wellness, these 5 will aid in strengthening your heart health, keep your heart healthy or get you on your way to a heart healthy lifestyle.

TOP 5 HEART HEALTHY EXCERCISES:

1. Swimming:  The non-impact workout is an excellent way to build heart health while being gentle on your joints. Pushing yourself through the water not only burns calories but also raises your heart rate and gives you a great resistance workout. Muscle strength and toning are added side effects of a good swimming regiment.
2. Brisk Walking:  Walking is the most natural form of exercise and even a 15-minute walk can benefit your heart health. Walking briskly will not only boost your aerobic activity but can be a great alternative to running. This basic activity is also a great idea if you don’t have time to get to a gym or commit to a routine.
3. Cycling:  Easier on the joints, cycling is a low impact workout that builds cardiovascular strength. Both indoor and outdoor cycling can give you benefits. Biking to run errands, go to work, or with friends can build heart health and it can also tone your lower body while also strengthening your core.
4. Running:  For those who can stand a higher impact workout, running is a great way to torch calories and boost cardio strength (a 150-pound person burns an average of 100 calories per mile). You heart will thank you for this great workout, as it can help you to lose weight and reduce risk of heart disease. Even better? You don’t need a gym to run, just a little motivation and a great outdoor route.
5. Interval Training: Interval training mixes in lighter workouts with heavier sets of exercises. For example, circuit/interval training incorporates cycles, like doing 3 minutes of cardio (such as running, walking, elliptical, biking) followed by 1 minute of high-intensity burst of cardio or a strength-training. Mixing up your routine boosts your heart rate, burns calories, and tones your body. As a result, your cardio strength builds, and your heart is kept healthy and strong. 

http://www.bodyrichfitness.com/bodyrichfitness-3/2015/02/25/5-top-heart-healthy-excercises

8 Things to Do and Be Healthy.

Here is a list of eight simple things you can do to become more healthy:

1. Stop smoking.

2. Engage in moderate intensity physical activity (for ≥ 30 minutes on at least 5, but preferably all, days of the week).

3. If you use alcohol: do so in moderation (maximum 2 alcoholic drinks per day for women and maximum 3 drinks per day for men).

4. Maintain or attain a healthy body weight (BMI <25kg/m²); obese patients (BMI >30 kg/m²) should try to lose 10-15% of their current body weight.

5. Limit your saturated fat intake (to a maximum of 10% of daily energy intake) and the intake of trans fatty acids (to a maximum of 1% of daily energy intake).

6. Consume sufficient amounts of fruits and vegetables (≥ 400 g/d).

7. Use sufficient fiber containing grain products, legumes, and/or nuts (≥3 U/d).

8. Reduce your salt intake (to maximal 2400 mg/day).

http://theunboundedspirit.com/8-things-to-do-and-be-healthy/

Healthy Knowledge Workers Are Productive Workers.

Most people resolve to make healthy changes in the new year. Smart businesses help their employees to become healthier and lead more balanced lives. But how are you doing with your resolutions so far? 

In a typical work day, there is a great deal of productivity that is lost in every office, and sometimes this loss can be invisible. It can be observed in seeing your employees come in to work already tired from their long commute and eating a quick breakfast of processed food at their desk. You can see it when they pile into their cramped cubicles and sit for hours on end without much movement. It can be observed whenever they have to grab fast food on a short lunch break. Although most innovations in the office environment, from short breaks to cramped working conditions, were designed to increase efficiency, they have long term impacts on the health of the employees. It has been proven that there is a definite link between employee health and productivity at work, and if you want your knowledge workers to be more productive some simple changes can better their health and your bottom line.

The immobile, cramped work environment is a relic of the previous century. Older workers' health is suffering from decades of sedentary work with minimal breaks while younger workers find it stifling in a world that has embraced mobile devices and cloud based technology. There are three simple steps that you can take to leverage the advantages that technology gives you and ensure healthier, more productive workers.

1. Make Exercise or Movement a Priority: Physical fitness has been a priority of successful organizations throughout history. It is the very first thing that the Military does in the morning, and has been a mainstay of the corporate culture of successful businesses for decades. Whether you put a morning workout regimen in place for team building or do something as simple as allow an hour per day for your employees to work out at the gym, you will find that your employees will be more energetic and focused for the rest of the work day.

2. Offer Flex Time: Your employees may be able to do just as much work from the comfort of their own home as they can do from the office, and they will be able to do it without wasting time and energy on a long commute. If there is one particular day of the week when your workers suffer the largest volume of work or have the strictest deadline requirements, it may be a good day for them to skip the commute and get right to work. Offering flex time for them to work from home is a valuable perk that will help employee recruitment and retention as well as give them time to see to their homes and better manage their health. 

3. Integrate BYOD Policies: Your employees may have better mobile devices than you can offer them, and those devices are a resource that you can manage. While old-school employers are cracking down on mobile device use in the workplace, you can use the technology to leave your employees unfettered in the pursuit of your business goals. Bring Your Own Device (BYOD) is making headway in the business world worldwide. If an employee has a doctor or dentist appointment, they may be able to complete their work on their mobile device while riding the bus or during idle time in the waiting room. BYOD is just one way to make the most of already available technology.

If you are able to successfully implement these policies, it will have a big impact not only on the work/life balance of your employees, but you will also see the results in the bottom line of your business.      

http://info.eccentex.com/blog/bid/332405/Healthy-Knowledge-Workers-Are-Productive-Workers