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How To Control The Snacking Habit

How To Control The Snacking Habit

According to new research, snacking is on the rise and those who do it are not being smart about it. These people are not eating the recommended daily fruit and vegetable intake which may be affecting their health.

Below are 5 facts to understand the consequences to this problem 1. Weight gain If you are trying to achieve a healthy weight it will become very difficult when snacking badly. Not only that, once you achieve that planned weight it will be even more difficult to maintain it. Most unhealthy snacks are high in calories from fats and sugars. These snacks are also high in GI that makes you feel hungry again and thus snack more, contributing to more calories and weight increase. 2. Increase risk of heart disease This may be a bit too severe to say, but snacking on foods with high saturated and trans fats have been revealed to increase the risk of heart disease and certain other diseases like diabetes and even cancers. Try to avoid salty foods (i.e. salty packet foods), processed foods and pastries. 3. Increased risk of type 2 diabetes As mentioned in number 2 above, diabetes may be one disease that could appear. A high diet in low quality sugars like lollies, sodas, chocolate bars and cakes have a been shown to have a high risk to type 2 diabetes. The main factor for type 2 diabetes to appear is the gaining of weight due to the sugary and saturated fats snacks. 4. Low energy levels OK, so feel down with low energy; unhealthy snacking of sugary food will spike blood sugar levels, giving you a quick high. However, the body will try to process those high sugar levels very quickly to normalise them leaving you lethargic and grumpy. 5. Poor mental health

You may not know this, but snacking on the wrong foods will affect your mental health. This can happen because snacking on low quality food doesnt provide the good nutrition that the brain needs. However, snacking on fruit and/or nuts can improve your mental health. Below is a 4 step program to control bad snacking habits 1. Identify your trigger Now that we know the consequences and the excuses for snacking try to find the trigger. If its one of the reasons above in the chart, try to analyse it. Have you skipped a meal and let yourself feel hungry? In the office, does your colleague keeps a bowl of sweets at the end of the desk? There are many forms of triggers, but once you identify yours it will help to start controlling yours and be on the way to better health. 2. Start a new healthy habit After doing your research you found the trigger; the next step is to start a new healthy habit. Lets say that at about 15:00 is the time when the trigger and feelings starts, set your alarm to 14:50 and make a green tea, camomile tea, have one piece of fresh fruit or a hand full of nuts. Keep a bottle of good quality water on your desk and hydrate regularly. 3. Eat regularly Try to eat 4 and up to 5 times per day, that would be enough to stop being too hungry and overeat at meal times. However, be real here, I dont mean to eat 4 to 5 huge meals. The ideal way would be to eat 3 light meals per day and 1 piece of fruit, a hand full of nuts or a cup of green tea (if you can handle it, try with no sugar) between the main meals. 4. Realise that it will get easier Changing any habit can be difficult and snacking is no different, but keep in mind that it does get easier. Try not to weaken and be consistent, if for whatever reason you have a bad day dont give yourself a hard time. Time goes quick and soon you will be feeling better with a positive attitude to eating more nutritious food.

Preparing Your Family For Disasters, Part 2

How can you create a worthy disaster kit for your family?

In our previous discussion, we talked about the two essential parts of a disaster kit: food and water.

We learned that stocked food for disasters and other emergency situations should be nutritious, high in calories (for obvious reasons) and can easily be stored with minimal chance of spoilage.

In today's blog post, we're going to continue our exploration of the modern disaster kit by outlining some essential guidelines for storing food and producing drinkable water during emergencies.

How can you keep emergency food fresh and safe?

Sadly, good food was meant by Mother Nature to "go bad" fairly quickly. Luckily, we have more than one option for survival food.

Fresh food will obviously be of limited use during the prolonged aftermath of a disaster , so we're essentially limited to dried/preserved food and sealed commercial food products.

Here are some expert tips to keep your food stash edible, clean and most importantly, safe:

1. Emergency food doesn't have to be placed in a plastic box along with other disaster supplies. You can put them in an elevated shelf where the food will be relatively cool and far from direct sunlight.

2. Food should never be stored in open containers, plates or bowls. All emergency food should be stored in closed containers such as zip-lock bags and plastic canisters with tight covers. You can also use glass jars with screwed-on covers (e.g. mason jars of different sizes).

3. Containers such as boxes, foil packs and jars should be opened as neatly and carefully as possible so you can reclose them easily. During a disaster, exposed food can be a hotbed of bacteria and disease. Keep your food safe!

4. Left-over food can be kept safe from contamination by wrapping them tightly in clear plastic. Place these wrapped parcels in plastic containers with lids or covers.

5. Dry food and ingredients such table sugar, salt, nuts and grains should be removed from their foil or plastic packets and transferred to larger and more durable containers with covers. In the event that you don't have larger containers, refer to guideline # 3.

6. Basic inspection should be carried out before consuming food from an emergency stash. Use your sight and smell to determine the freshness of food if no expiration date is indicated.

7. Food in disaster kits should be replaced periodically, preferably every half year. This will ensure that 100% of the food in your disaster kit will be usable when an actual emergency occurs.

8. Add one bottle of multivitamins to your food stash to ensure that your family will have adequate trace nutrients during a prolonged evacuation or separation from your home.

9. Rationing food is necessary to prolong scarce food supplies. To prevent fatigue and sickness, each member should have at least one full meal with plenty of calories every day. Smaller meals may be rationed as activity winds down toward the evening.

How can you produce clean, drinking water during an emergency?

During disasters, people use up more energy due to the extra physical activities that need to be carried out (e.g. evacuation, setting up temporary shelters, etc.) Regular hydration will become an immediate concern as we cannot survive for long without clean, drinkable water.

Below are some basic reminders when attempting to produce clean water:

1. During times of disaster, no single emergency procedure can produce completely clean water.

Keep that in mind when you drink water that's been disinfected or purified - there's going to be some bacteria and maybe sediments left in your water. This is not something to be afraid of but rather, it's a reality that we should all be prepared to face.

2. If you have access to running water but are unsure if any of existing plumbing has been damaged, you may try boiling water to kill most of the bacteria that can cause diarrhea and other water-borne illnesses.

Bacteria does not remove solid sediments such as soil from water so if there are visible contaminants, be sure to filter the water with several layers of cloth before boiling.

3. Another method of purifying water is through distillation. Pour water into a pot and place the cover upside down, with a cup hanging from the handle of the pot. Evaporated water will eventually distill and drop back into the cup. Larger contaminants will not be able to evaporate along with the water.

4. Unscented bleach may also be used to disinfect water if no other purifying method is available. Instructions for water purification using bleach tend to vary from manual to manual.

The average quantity of bleach needed is about 15 drops for every 1 gallon of water.

Let the bleach perform its work for one hour before inspecting the water. If the water doesn't smell slightly of bleach, you may have to disinfect again with half as much bleach for another half hour before you can safely consume the water.

High Blood Pressure Devices

The silent killer. That is the thing that hypertension, or high blood pressure, is prevalently known for. In the United States, one in three people has high blood pressure. However, they are hardly mindful of it unless the most fundamental body organs get to be influenced. That does not assess the other 30 million American grown-ups who have marginal blood pressure levels. Say your cheers to our moment yet an insalubrious fast food lifestyle. High blood pressure happens when the push of the blood stream against the blood vessel divider increments. The more it is left untreated, the more awful the damage that can happen. Be that as it may since it once in a while has indications, the adage, An ounce of counteractive action is superior to a pound of cure applies absolutely for hypertension.

As a regularly manifestation less condition, high blood pressure ought to be every now and again observed for you to have the capacity to keep ordinary blood pressure levels. There are, however, a couple cautioning signs that regularly happen in numerous individuals who have high blood pressure. Discombobulation and tipsiness are some of these signs. This is clarified by the blood experiencing difficulty heading out to the mind on account of choked supply routes or blockages in the way. Spewing and queasiness, and also cerebral pains and shortness of breath, may likewise be an indication of high blood pressure. However, they can likewise show different conditions.

Specialists can't find an exact explanation behind high blood pressure, yet most researchers concur that it happens as an impact of different danger elements, for example, deficient physical activity, a saddling lifestyle, poor sustenance, and utilization of liquor and tobacco items. Corpulence and high salt ingestion are additionally known not accommodating patrons to hypertension. A few solutions, for example, those taken to assuage asthma and the regular colds, build blood pressure, and additionally anti-conception medication cases and medications that ease the manifestations of menopause.

If left unattended, hypertension can turn into a conceivably terminal condition. As the blood pressure rises, the harm to the blood vessels declines and the heart is constrained to work quicker and all the more intensely to adjust. Continuously, the heart tissues additionally get to be depleted, which can bring about a heart disappointment. The heart is by all account not the only organ changed by hypertension. The cerebrum cells can likewise die, realizing a stroke that can disable a man for his whole life, inside minutes of not having enough oxygenated blood. The kidneys can likewise be genuinely influenced, as they have blood vessels making a trip to and from them, as well. If the supply routes in the kidneys get to be congested, the kidneys stop to accomplish their motivation of sifting through the toxic substances from the blood. This again expands blood pressure that further convolutes the kidneys condition. It's a dreadful cycle, and once the kidneys get to be harmed, a kidney transplant is not improbable.

A standard checkup at the specialist's office frequently incorporates your specialist measuring your blood pressure. If your specialist finds the requirement for it, he may prescribe that you purchase your blood pressure checking gadget with the goal that you can watch your blood pressure at home. This is frequently exhorted for individuals in the later phases of their life since hypertension ordinarily gets to be clear as individuals slip into their later years. A few blood pressure observing devices are accessible. You can take your pick from a colossal exhibit of devices, and there are one of a kind sorts of devices. High blood pressure devices are programmed screens, and manual auto blows up screens. There are additionally the antiquated aneroid devices that utilization a sphygmomanometer and a stethoscope. The most prevalent are the upper arm devices, which are likewise the most exact, yet wrist devices and much finger devices have been circulated into the business sector.

To take your blood pressure understanding, you ought to ensure that you are completely refreshed. Specialists say you ought to dismiss the essential understanding you bring with a shiny new blood pressure screen in light of the fact that the uneasiness that accompanies working another electronic gadget surprisingly may build your blood pressure a bit. Stay away from beverages with caffeine or liquor in them, and also cigarettes or other tobacco items, thirty minutes before taking a seat to take your blood pressure perusing. When you wrap the sleeve around your arm, ensure that it is parallel to your heart. This promises you will get a precise perusing.

Advanced blood pressure screens utilize the oscillatory strategy for distinguishing blood pressure, which depends on identifying the throbs of the blood as the pressure is discharged. Other observing devices, for example, the customary aneroid devices, work through the auscultation technique, where you need to look out for the Korotkoff sounds, or the surging or crashing sound of the blood as the pressure on the arm is bit by bit let go of and the blood is made to move through the courses at the end of the day.

Alterations in lifestyle practices are an ideal approach to avoid high blood pressure. You should keep up a solid watch over your body, ensuring that you don't wind up being large. This is difficult and torment free, particularly when a drive-through offering lip smacking oil filled dinners is constantly just around the twist. Be that as it may, you can counterbalance the start of hypertension by keeping your weight at a sound level. Practicing for no less than 30 minutes every day and eating an all around adjusted eating regimen are the keys to maintaining ordinary body weight. Stress decrease strategies are additionally extremely useful, the same number of instances of hypertension are likewise brought about by our quick paced, upsetting, present day lifestyles.

How Men Can Actively Change Themselves To Meet Their Goals

Life is not always fair. Physical challenges from a debilitating accident, a failed relationship, complicated family dynamics, academic failure, and losing a good job, can frustrate a man. He may think there is no charm left for him in living and wonder why other people are happy while he is not.

There is the flip side, a hardworking and dedicated man has toiled to achieve his goals, and now that he has reached where he wanted to, hes lost. He doesnt know what the next step is. While success is heady, it leaves a man without a sense of purpose.

Both the above situations sound hopeless for the person experiencing them. If a man wants to live a full life enjoy every moment of it then he needs to have the motivation to actively change himself.

Here are a few pointers how a person can actively change himself to reach his set goals.

Setting the goal: The first step towards achieving any goal is to set the goal itself. The goal must be well defined. It could be personal, academic or career related.

Keep expectations real: The man must make sure to set realistic goal.Whether it is a short term goal or a long term goal, it must have a definite end.

Be accommodative to risks and criticisms: The person should be very open to any improvement and any criticism and advise from an outside source that he can depend on. It could be family, a friend or even professional help that he may be seeking.

Playing to his strengths: The person must identify his strengths and weaknesses and must necessarily play to his strength. He must also make sure that he successfully reaches his goals without letting any self doubt affect his work.

Monitoring results continuously and employing newer strategies: The person must continuously do reality checks to assess his progress. He may even devise newer strategies and discard old strategies in order to reach his goal faster and more efficiently.

Using technological tools to effectively move towards the goal: A man may make good use of the technology available today in order to move ahead. Some of the most successful people today are those that have used technology to their best advantage to veer themselves ahead of the others. One can use technology to solve many issues including weight lose, hair restoration and penis enlargement. With penile enlargement only use SG system and make sure you use the sizegenetics instructions.

Create a closed support group: The person may have a support group to fall back on. He may draw inspiration from others and also be an active contributing member himself to inspire others inside and outside his group.

It must always be remembered that success is not an easy game. It is a combination of the persons determination and the overcoming of his shortcomings. In the end, the race is won not by the strongest and the fastest man, but the man who thought he could.

What Is A Guided Meditation?



The phrase guided meditation reveals the meaning and purpose of this kind of meditation. It has a guide that leads us through the whole process of meditation while we listen its audio recording. Also, we can listen it within a meditation group.



These meditations are suitable for everyone, from the absolute beginner to the most experienced meditator. The main reason for this is that they need no effort, previous knowledge or certain preparations. Also, while we listen them our imagination can run free without any restrictions. We will experience them in our most unique way even when we follow someone elses guidance. This is because they are full of visualisations, pleasant and accompanying sounds, careful words transitions and slower reading rate that have a profound effect on our senses, body, mind and consciousness.



Visualisations are very important parts of the guided meditation because our minds can create the new worlds of images where everything is possible. Our imagination becomes our canvas and we are the painters of our own creations. They can be colourful, black and white, happy, sad, inspiring, questioning, peaceful, healing and so on. The whole process of it can lead us to our physical, emotional, mental, psychological and spiritual well-being. At the same we can experience a deep relaxation and powerful insight into our own success. On the other hand, we can release various blockages, grow in so many ways and see a much bigger picture.



In 3this meditation we can easily imagine the waterfall, its water falling down on our body and its purifying effect on our chakras as well. We experience its chillness and cleansing energy through every part of our body. The force of the waterfall becomes more vivid to our whole imagination when the sounds of its waters go along with the guided imagery. The entire detailed, gentle and non-intrusive way of representing the ideas flows with the natural and healing sounds. As the body relaxes, mind does it, too.



Some guided meditations have the positive affirmations, symbolic or unusual expressions. Positive affirmations have the great impact on our subconscious mind, because we are usually unaware of the power of the words we utter on a daily basis. Words are the energy and we can choose where to direct them towards negativity or positivity. The use of these mentioned things is to explore deeper our whole being by digging deeper under the surface of a restless mind, seeing beyond the limits of our physical existence and finding our true authenticity and potential.



Unusual guided meditations are very powerful because they lead our mind to think in a non-hermetic way. It can lead us to our burried, inner wealth we werent aware of before.

What Happens To Muscles To Make Them Hurt



As people age they usually notice that their joints are stiff and it hurts to do some everyday tasks like pick up the morning paper from off the driveway. A common belief is that they just have arthritis in theri joints and that is a normal part of getting older. Yet the actual source of tightness and also soreness lies not in the joints or bones, but based on research study at the respected Johns Hopkins Medical School, in the soft tissues (ligaments, tendons, and fascia), before the joints are affected by arthritic degeneration.



Click here to discover more about muscles and ligaments from Bryan and College Station Chiropractor Dr. David Bailey who is a Board Certified Chiropractic Orthopedist.

Flexibility is the general and clinical term used to explain the degree to which a joint moves throughout the entire path of it's planes of motion. The higher the range of motion, the more versatile the joint becomes to be used for bodily activity. The joint is also less susciptible to injury if it is flexible.



Flexible joints allow for effortless and pain-free movement.



Different factors limit the ramge of motion of the various joints. In the elbow joint and also knee, the bony structure itself establishes the end point of motion. In other joints, such as the ankle, hip, and also low back, the soft tissue-- muscular tissue and tendons and ligaments and fascia are the limiting factors primarily.



Hence, if people do not regularly stretch their muscular and other soft tissues to their maximum normal ROM, gradual loss of mobility will occur due to scar tissue. That makes the joint less useful and more likely to get injured.



However, other factors trigger sore muscles. Here are some of them:



1. Excessive Aggressive Exercise



Have you always believed on the saying, No pain, no gain? If you do, then, it is not so surprising if you have already experienced sore muscles.



The problem with most people is that they exercise too much thinking that it is the fastest and the surest way to lose weight. Until they ache, they tend to ignore their muscles and connective tissue, even though they are what quite literally holds the body together.



2. Muscle Changes Due To Aging



Connective tissue binds muscle to bone by tendons, binds bone to bone by ligaments, and covers and unites muscles with sheaths called fasciae. With age, the tendons, ligaments, and fasciae become less extensible. The tendons, with their densely packed fibers, are the most difficult to stretch. The easiest are the fasciae. But if they are not stretched to improve joint mobility, the fasciae shorten, placing undue pressure on the nerve pathways in the muscle fasciae. Many aches and pains are the result of nerve impulses traveling along these pressured pathways.



3. Immobilization



Sore muscles or muscle pain can be excruciating, owing to the bodys reaction to a cramp or ache. In this reaction, called the splinting reflex, the body automatically immobilizes a sore muscle by making it contract. Thus, a sore muscle can set off a vicious cycle pain.



First, an unused muscle becomes sore from exercise or being held in an unusual position. The body then responds with the splinting reflex, shortening the connective tissue around the muscle. This cause more pain, and eventually the whole area is aching. One of the most common sites for this problem is the lower back.



4. Spasm Theory



In their performance laboratory at the University of Southern California, researchers have set out to learn more about this cycle of muscle pain and loss of ROM.



They measured electrical activity in the muscles. The researchers knew that normal, well-relaxed muscles produce little or no electrical activity, whereas, muscles that are not fully relaxed show excess activity.



In one experiment, the researchers measured these electrical signals in the muscles of persons with athletic injuries, first with the muscle immobilized, and then, after the muscle had been stretched.



In almost every case, exercises that stretched or lengthened the muscle diminished electrical activity and relieved pain, either totally or partially.



These experiments led to the spasm theory, an explanation of the development and persistence of muscle pain in the absence of any obvious cause, such as traumatic injury.



According to this theory, a muscle that is overworked or used in a strange position becomes fatigued and as a result, sore muscles.



Hence, it is extremely important to know the limitations and capacity of the muscles in order to avoid sore muscles. This goes to show that there is no truth in the saying, NTake it easy at first to avoid injury. You will enjoy your program more and will stick with it.



DISCLAIMER: Nothing in this article is intended to be used as a substitute for advice of a physician. Do not modify your diet, exercises, or medications without first seeking the advice of a physician. Information on this site is for information purposes only. No claims have been approved by the FDA unless otherwise indicated.

Are You Sick Of Being Sick And Tired?



Isn't it time you awakened in the early morning, felt excellent and also expected a day of plentiful energy?



None of us really wishes to be sick, stay in discomfort or be endlessly tired, yet this is what makes medication firms so big and maintains our facilities as well as hospitals so very busy, for the most part, they're all in the sickness industry not heath care industry.



Think about for a moment what would happen to all the big pharmaceutical and Big Food Company revenues if the vast majority of people refused their drugs and also refused to buy their highly processed foods? That is possible if people are actually healthy and know how to stay that way, if the system actually helped them do that.



Consider the last time you took a seat to enjoy a favorite TV program? Chances are you saw a pharmaceutical business advertising a new wonder drug (with not just a few negative effects) and all you had to do was go ask your physician for a prescription!



Exactly what's wrong with this picture? Drug firms are asking us to see a medical professional to purchase their products. The advertising works too, yet many people ultimately find many of the medicines are created to cover up or reduce the signs, not resolve the underlying sources of their discomfort. This produces a devastating pattern of lots of pills for chronic illness with no relief in sight.



It definitely looks like these business develop a number of the medications to mask signs and as a result rely on us buying increasingly more of their item gradually, which puts them in the illness business not health business.



In all fairness, there are some remarkable medications readily available today that provide extraordinary advantages to individuals requiring crucial life assistance and also care. That small percentage of the populace who going through life conserving operations, struggling with significant congenital diseases or fighting life threatening condition or injury. Modern medications in this case can be life savers.



People with life threatening problems generally did not choose to be in that condition, they are victims of it. On the other hand, bad food choices by several "healthy" individuals is having a dangerous and also long lasting unfavorable effect on western populace. Our health and wellness system is inundated with unwell people, and also we have actually seen that things are not getting any better with time. Health care costs are soaring.



Western healthcare suggests we merely accept headaches, migraines, allergic reactions, belly and also digestive distress, physical body pain, fatigue, arthritis, and countless various other typical disorders. The system encourages excessive use of prescription meds, and few weak vitamins, and that results in an increase in illness not any increase in health.



The fact is the system in against us to be healthy. The government fosters Big Agriculture to grow lots of cheap, low nutrition foods, and the Big Food industry hires expert food chemists to enhance the food with toxic chemicals to make us crave them so we overeat. That encourages obesity, heart disease, diabetes, and even many forms of cancer.



So in reality, it is up to each and everyone to take their health as their own responsibilty.



There is abundant dependable information that tells us that how we eat and what we eat can protect us against chronic illness. It really matters.



A functional medicine doctor like Dr. Bailey, a
College Station Tx chiropractor, can help you regain your health and train you to keep it.



Avoid the Sickness Care Industry by not letting bad food and bad meds make you sick.
DISCLAIMER: Nothing in this article is intended to be used as a substitute for advice of a physician. Do not modify your diet, exercises, or medications without first seeking the advice of a physician. Information on this site is for information purposes only. No claims have been approved by the FDA unless otherwise indicated.

Things To Consider When Choosing Assisted Living Scottsdale

Having a senior loved one move into an assisted living facility could be nerve-wracking at first. Looking for the perfect facility could prove to be tricky. For people living in Scottsdale, there are several assisted living facilities to choose from. However, with pre-planning and research, a person and his senior loved one will be able to find their preferred assisted living Scottsdale facility.
For starters, they could ask some family members and friends for any recommendations, especially if they have senior loved ones in assisted living facilities. There is also the internet to look up reviews of nearby facilities.





To get the most out of assisted living Scottsdale, here are some points and questions to keep in mind while looking for facilities.

Concerning the Facility

In touring around a facility, some questions that should be in your checklist should be:

Do the rooms feel homey enough to make your senior loved one feel comfortable?

Is the assisted living Scottsdale facility organized and well-maintained?

Does the facility feel too much like a hospital?

Is the food healthy and does it look appealing for the seniors?

Concerning the Staff



The staff of the facility will play a big part in helping a senior feel at home. If the staff makes a person or their senior loved one feel uncomfortable in any way, they should consider looking for another assisted living Scottsdale facility. Some questions that they could ask themselves are:

Was the staff accommodating, friendly, and polite?

How does the staff interact with one another and with other seniors?

* What kind of schedule does the staff follow?



Concerning the Residents

A person and his senior love done should keep a close eye on how the residents of the assisted living Scottsdale facility live and behave. They should both take time to ask the residents how life in the facility is like, if theyre being treated well, and if theyre comfortable. They should also ask about medical care, how the staff treats emergencies, and what activities and other means of entertainment are provided.
After touring several facilities and going online to do some research, the person and his senior loved one should pool their opinions and agree on one facility. The questions above, combined with their observations should greatly help in narrowing down their choices. Living in an assisted living facility is a big step for the senior, even though the rest of his family may still live in Scottsdale.