Combat Sitting Disease and Improve Your Health

What is the Sitting Disease?

We all know that exercise is good for us. But did you know that simply moving more throughout the day has benefits as well? There is an epidemic referred to as sitting disease and it doesn’t just affect couch potatoes. Even those who work out hard at the gym but lead a sedentary lifestyle the rest of the time are also at risk for what is referred to as sitting disease.

Is Sitting Disease Real?

Sound crazy? The fact is, studies show that living a sedentary lifestyle, where you spend hours at a time at a desk or watching tv can have a negative impact on your health. In fact, some experts say it is more dangerous than smoking.

Just think about how modern conveniences has made our lives easier over the last several decades. We drive to work and maybe sit at a desk all day. And even though we may have chores to tend to, modern times has made those chores so much easier and less time consuming.

This lack of activity (for sometimes hours on end) can put us at serious risk for conditions such as heart disease, diabetes and even cancer.

Prevent Sitting Disease

You may wonder how you can combat sitting disease when you do sit at a desk all day. Luckily there are some strategies that can help even the most sedentary.

Becoming more active will not only reduce your health risks from sitting disease, it can also make your feel less sluggish. Do you or a loved one suffer from depression? Studies have shown that prolonged sitting often leads to depression as well.

Chronic sitters often suffer from insomnia as well. Luckily you may find that as you move more throughout the day you probably sleep more restfully at night.

The nice thing about being more active is that the more you move, the more you will want to move. We have all seen that commercial about a body in motion staying in motion. But you might be wondering how you will fit exercise into what is probably an already hectic day (especially if you are already working out several times a week).

The good news is there are plenty of small tweaks that you can do throughout the days that will insure that you are moving more. Getting into the habit of simply moving more might take some practice but over time it will feel like second nature.
Read Book Reviews on Sitting Disease on Amazon

Get in More Steps Each Day

No time for long walks? No problem! Invest in a good fitness tracker such as a Fitbit and aim to walk 10,000 steps per day. You may not always reach that target but simply wearing a fitness tracker will most likely inspire you to move more. There are several styles available that are designed to be worn on your wrist, your waist band, or even hooked to your bra.

Fitness trackers are great, with many models available that not only track your steps but keep track of calories burned as well. Some models will also monitor your sleep patterns and even let you know how many active minutes you have had each day.
Click here to read fitness tracker reviews.

It isn’t always easy to get up and walk around during work hours but if you are able to, by all means stand up, stretch and take short walks throughout the day, even if it means hand delivering a message to a coworker instead of sending an email. The more you move the better. If your job does give you the option to stand (such as working behind a counter instead of a desk) then by all means try standing more often.

Other Strategies to Avoid Chronic Sitting Disease

In the evenings you can get up and walk around during tv commercials or how about pacing back and forth while on the phone? You can also make household chores a little more challenging by squeezing in more steps. Try putting laundry away one piece at a time or pacing back and forth while you are setting the table or cleaning up the kitchen.

These are just a few ideas to help combat sitting disease. There are also several good books available that go in depth on the sitting disease epidemic as well. Below you will find several different books available on Amazon as well as pricing and reviews.

Sitting disease does not have to affect your life. And if more energy, better sleep and an overall feeling of well being sounds good to you then why not give it a try? And not only will you reduce your risks for several chronic health issues, you may just start losing excess weight as well. And no doubt these healthy changes will motivate you to eat better as well!

Weight Loss Strategies that Work

Six Weight Loss Strategies that Really Work

Anyone who has ever followed a weight loss plan has most likely gone through the cycle of falling off the wagon more than once. Luckily, there are weight loss strategies that you can use to help you stick to your diet once and for all.

We are all unique, so to reach your weight loss goal you need to find strategies that are tailored to your individual needs. Luckily these strategies should work for everyone to make losing weight much easier.

Join a Support Group

There are plenty of great support groups that can help you reach your weight loss goals. You can look for local diet support groups such as TOPS (Take off Pounds Sensibly), which has been helping millions of people lose weight for years. There are also plenty of support groups online like Sparkpeople, that offer free weight loss tools, recipes and active forums to connect with other members.

Set Short Term Goals

If you are looking to lose a significant amount of weight then long term goals can seem daunting. Set short term goals such as losing 5 pounds and when you reach it, set another one. Invest in a fitness tracker and slowly work your way up to 10,000 steps per day. Setting these short term goals will give you a sense of accomplishment and help you stay motivated.

Avoid Diet Boredom

One thing that will kill a diet faster than anything is lack of variety. Be sure to keep healthy snacks on hand like fresh fruit, nuts and seeds to keep you satiated. Also plan your menus in advance and don’t be afraid to experiment with new recipes.

Focus on Real Food

Aim to eat more whole foods and less processed foods. Not only will you give your body what it needs to stay healthy, but over time, your cravings for junk food will diminish.

Stay Hydrated

Sometimes we mistake thirst for hunger. The next time you feel hungry go ahead and pour yourself a glass of water and see if the hunger subsides. Also make sure you stay hydrated throughout the day.

Go Ahead and Cheat

When you deny yourself your favorite foods all the time you not only start to feel miserable, you are also setting yourself up for a possible binge. So go ahead and plan a cheat meal or even a cheat day now and then where you incorporate some of your favorite foods into your healthy diet.

Keep in mind that eating a healthy diet should be a way of life, and in life we have ups and downs. If you look at your diet as a lifestyle instead of something that you temporarily go on then over time you will naturally want to eat better, while enjoying the occasional indulgent meal or dessert without feeling guilty.

Finding the Best Diet and Nutrition Plan for You

There are so many different types of diet and nutrition plans out there – some are great, some are okay, and some are unsafe fad diets that you should not follow long term, if at all. You can find a diet for just about anything – whether you want to drop weight at an incredibly fast rate, stick to eating one particular type of food, or just a general diet that cuts out unhealthy options. Either way, there’s an immense number of options out there.

Is There a Perfect Diet Plan?

Those who construct diets for people to use as a guideline (or lifestyle) to lose weight and get in shape usually have the best motives, but there’s one question. Why do so many diets contradict each other? The thing is, if you research a new diet plan, you will probably hear that it’s the latest craze backed by research. You will also probably hear that it’s perfect for you. But how can every diet work for each and every individual person in the world?diet and nutrition blog

Choosing the Right Diet for You

Some people swear by a low fat diet which emphasis healthy whole grains while others feel that a low carb diet that is high in protein and higher in fat is the way to go. These are just two examples of the many weight loss plans out there that contradict each other. Not every diet will cater to the individual needs of every person.

When looking for a particular diet plan to improve our health it is crucial that we find the diet that best suits our individual needs. Not every diet is created equal. If you have any particular concerns when it comes to your health, you have to make sure that your diet correlates with those needs.

The Diet and Nutrition Blog contains information on various diet plans. Ultimately, you should seek advice from your health care provider before starting any weight loss plan. My goal here is not to rate each diet from best to worse, but instead share information about various plans to help you find the right diet to fit your nutritional needs.

Child Nutrition: Help Your Child Be Healthy

The food your child eats is important not only now but also for the rest of his or her life. A small child is going to need various types of foods for energy to play, grow, and to build a healthy body. Muscles and bones are forming over the first fifteen years of life, and when eating the right types of foods and including smart nutrition your child is more likely to avoid sickness and to ward off some types of disease.

Your child’s nutrition

Your child’s nutrition is going to start with you. You child is going to see what foods you eat, and when you are more likely to eat them, and your child is going to build their own habits from those habits he or she sees you following. If you eat breakfast on the go, all the time, your child will feel this is normal and ok, but you should be sitting down to a breakfast every morning for good nutrition basics. Even if you are eating a bowl of cereal or you are enjoying a glass of juice, taking five minutes will encourage better eating habits.

Nutrition for your child’s health

Healthy beginnings start with fruits, vegetables and good portions of meats. The food pyramid is going to be important in the early stages of life so that your child will learn to eat many types of foods, and not only the foods they like the taste and looks of. Giving your child many options in life will help them pick foods that are better for them in the long run. Healthy children are not going to eat burgers and fries for every meal, but they will have a well-rounded life with nutrition builders such as fruits, vegetables, meat, and variations of these builders.

Teaching good habits for your child’s nutrition awareness will start with reading labels. Learn about what preservatives and additives are in some of the foods you are eating, and then talk about these with your child as they grow. Include foods that are all natural, or that contain very little preservatives for a solid start in their understanding of nutrition.

Guiding Children to Good Nutrition

Giving your child the proper nutrition is one of the great ways parents can give to them. Teaching them to eat healthy foods will promote proper body development and it can help prevent diabetes and obesity. Here are some guides for you to follow.

  • Food Pyramid. Having with you a food pyramid will guide you on what they should really eat and how to balance it. Also, it gives you guide on how many servings must be served.
  • The size of serving. Even if you have the food pyramid you still have to follow what is the given serving on each food they are eating. Right there, it has instructions what you should have to serve on a day.
  • What your child should not eat. Being responsible parents, you should be careful on what food you are giving to them like fatty and meaty foods. You should substitute whole milk with skim or reduced-fat milk. If you are cooking foods, make sure that the oil you are using is unsaturated like olive oil. Also, check the label and its nutritional facts so that you will know if it is too fatty or just right.
  • Children who are picky. There are times that a child starts to be picky on the food they just want to eat. But do not tolerate them about it. You can just experiment on the food and let them feel that is more rightful to eat than the one he or she wants to eat.

Headaches ? Effective Natural Solutions

Common Causes of Headaches

1. One major cause of headaches is an accumulation of toxins in the body and nervous system.

2. This problem is increased when we have constipation. A large number of headache sufferers have constipation or problems with their kidneys.

3. This problem of auto-toxification is multiplied even further when one is living is a polluted environment, inhaling toxic substances which react negatively on lungs and nervous system.

4. Another major source of headaches is tension in the neck. Neck tension can be result of too much thinking, especially worrying, or poor posture, or the result of some specific type of work such as typing or sewing.

5. Neck tension may also be associated with eyestrain, which may result from a certain type of work which requires much concentration with the eyes, or simply a growing weakness or tension in the eyes.

6. The overall tension in all the body may also contribute to this tension in the neck, eyes, and head. This is especially true of the tension in the spine, which tends to flow up into the neck and head.

7. A lack of sufficient blood flow and thus, nutrients and oxygen in the cells of the brain can easily cause a headache can easily ensue.

8. Unresolved negative emotions and especially anger, worry or anxiety can also create headaches.

9. Insomnia can also create headaches.

10. Hormonal imbalances can often generate headaches, especially during the days preceding and during a woman?s menstrual period.

11. Other factors also contribute to headaches such as certain hereditary tendencies or organic malfunctioning within the individual.

You Can do Much to Get Free from Headaches

The best cure is prevention. Let us look at some of the ways in which we can free ourselves from the discomfort and burden of headaches.

1. Massage can help to relax the muscles and nerves of the neck, head and eyes so as to increase the flow of blood and relieve the pain. This is only a temporary solution, however, for we have not effected the headache as its cause. We have only momentarily removed the symptom.

2. A proper diet with pure non-toxic foods will help the body to free itself from the accumulation of toxic wastes. Some, who have a high degree of toxicity, may want to go through a detoxification fast under the guidance of a professional naturopath so as to clean out their system.
3. If constipation is also a contributing factor, then one should immediately begin to solve this problem with plenty of liquids, fiber and exercise. One may even want to make a few purges with an enema so as to clear out some of the toxic waste in the intestines, preferably under the guidance of a doctor or professional health counselor.

4. If we are absorbing large amounts of pollution and living a life of general stress, we can protect our bodies from vitamin deficiency by taking vitamins B, C and E. These vitamins should be taken in as natural form as possible, but it is seldom possible to get all one needs through natural foods alone. Some naturopaths recommend doses of 1000 milligrams of vitamin C and 200 i.u. of vitamin E per day. Vitamin B can be absorbed through eating brewer?s yeast according to the recommendation on the package.

5. The tension, which accumulates in the spine, neck and head, can be relaxed and released through specific exercises and breathing techniques. (These can be learned from an experienced Yoga Instructor). These exercises are also useful for creating an overall harmony in the nervous and endocrine system, thus eliminating the problems of imbalanced hormones or tension in the nervous system.

6. Breathing techniques in conjunction with deep relaxation offer us a wonderful tool for relaxing all the muscles and nerves, and even the emotions and the mind itself. These techniques are not only useful for preventing headaches, but are also a wonderful first aid for an already existing headache.

7. Another harmonizing factor is having a routine. The body and mind function much more efficiently and peacefully when there is a certain rhythm in our way of living. Regular hours for sleep, waking, eating and washing are very calming to the nervous system and endocrine system.

8. Those who have much nervous tension would benefit from regular practice of meditation or inner concentration, which would allow them to release and / or transcend physical and mental tensions on a daily basis.

9. Simultaneously we need to understand the cause of his nervous tension and anxiety. Self-analysis our mind?s mechanisms will help us discover the ways in which we create unnecessary worry and tension for ourselves.

10. So much of our worry and nervous tension is a result of our ignorance or forgetfulness of our true spiritual nature. We lack self-confidence and faith in Divine protection and guidance. Thus the study of spiritual truths handed down to us through the various religions and spiritual philosophies can help us to see our worries and problems in a more clear and rational perspective. Wisdom brings Peace. Peace leads to love and harmony.

In conclusion we may say that headaches in most cases are the result of wrong or imbalanced living and thinking. We can change our way of living and thinking, and thus free ourselves from these unnecessary pains. Thus our headache becomes our teacher or inner guide who reminds us when we are moving away from the harmonious path or right living, acting and thinking.