Better Health Is Just a Few Steps Away

Better Health

The one form of exercise that our bodies are designed for also produces a wide array of physical and mental health benefits. Imagine that: we are designed to do something that actually benefits us!

Think about it, everywhere you go, you must take at least a few steps to get there, even if it means going from the sofa to the kitchen to get another beer from the fridge.

Making a habit of talking a few more steps every day can optimize your body to keep going a lot longer and in much better shape.

Better Health

Walking as an exercise helps to lower blood pressure and cholesterol, which lowers your risk of heart disease and stroke.

The benefits of walking are equally as effective in securing the body against cardiovascular disease as various other extra laborious kinds of workout.

This protection extends to boosting your immune system, which helps to protect your body from attack by a variety of diseases and inflammation, including arthritis. This boost to your immune system can also make you look and feel younger, in just a few weeks.

Walking also burns calories, making it an excellent method to shed unwanted pounds. This helps you fit into your old clothes, feel better and reduce the risk of type 2 diabetes.

diabetes

Walking boosts your energy levels all day long so you can get things done without thinking you need that afternoon snack. Walking cuts down on cravings, which helps to resist snacking and it can help you to avoid other bad habits, like smoking.

In addition to all of the physical health benefits, walking is good for your brain and your mental health as well. Walking stimulates the growth of neurons and synaptic activity in the frontal lobes of the brain.

Yes, your brain actually grows while walking. This will improve your cognitive performance and may help to reduce impairment for aging people.

Walking relieves stress by balancing your hormones and lowering the levels of cortisol created in reaction to the stresses of the day, physical and emotional stresses.

This has an immediate benefit on improving your mood, reducing anxiety and may be a powerful tool in fighting depression.

This mood-enhancing ability of walking is further enhanced if you are able to walk through a park, or alongside trees and grass. Engaging your brain in nature stimulates more stress-relieving processes and you will feel relaxed instantly.

stress

If you’re not used to walking regularly, start by talking frequent short walks. Fit these into your routine, where you can take ten or fifteen minutes to think something through or reflect on the day while moving.

Slowly increase your speed and distance as you feel comfortable and make walking a regular activity of each day. In fact, try to think of walking as your ‘go to’ practice every time you face a particularly stressful moment, or if you need to muddle through a problem.

If someone wants to discuss something with you for fifteen or twenty minutes, suggest having him or her join you on a walk. You will both benefit from the exercise and you may even produce better solutions in your more relaxed state with neurons firing positively.

Having a regular walking buddy also helps to keep you accountable and committed to your walking routine. Aside from comfortable walking shoes and weather-appropriate clothing.

Walking requires no special programs, gym memberships or specially acquired skills. Walking is a natural way to improve your life. After all, you were designed for it.

Better Health Is Just a Few Steps Away Go Here.

Secret Weight Loss Tips For Women Over Forty!

Tips For WomenIf you have ever joined with a male friend in a weight loss program you may have noticed that men are able to lose weight more easily than women.

Life seems cruel sometimes. Men hold a metabolic edge over women because they have more muscle, and muscles are the “workhorses” of the body.

Many women who felt slim at 35 years, still weighing the same at 45 now consider themselves “fat”.

 

No it probably isn’t social conditioning. It is more likely to be the truth and they are actually more “fat” than they used to be. The scales are not the only answer to understanding what’s going on in your body.

Consider the case of Annette who weighed 63 kilos at age 35. At that time, 23 percent of her body consisted of fat. (Experts consider 23 to 33 percent body fat healthy for women ages 40 to 59).

Back then, 15 of Annette’s 63 kilos were fat. The rest–48 kilos–consisted of bone, muscle, water, and internal organs.

By the time Annette reached age 48, her body fat had increased from 23 percent to 30 percent, yet her weight had remained the same.

Her body now contains 20 kilos of fat, 5 more kilos of fat than at age 35. At the same time, Annette had lost approximately 5 pounds of muscle.

When women gain fat and lose muscle, two things happen:

Fat isn’t as dense as muscle, so any fat gained takes up more space than muscle. Even if you haven’t gained weight on the scale, your body can appear larger, and your clothing size may even increase.

Because muscle burns more calories than fat, your metabolism slows and you burn fewer calories, which can contribute to weight gain if you don’t make adjustments in your calorie consumption.

Muscle burns up to 7 times more energy than fat, so the effect on your metabolism can be quite significant.

Annette has been extraordinarily careful about what she eats and hasn’t been able to lose weight – with good reason. The amount of lean body mass you have is an important factor in determining the rate at which you burn calories. If lean body mass drops, metabolism drops.

Every pound of muscle a woman loses slashes the number of calories she burns by as many as 30 calories a day. If she loses 10 pounds of muscle over 3 decades, she could burn 300 fewer calories each day, or a whopping 2,100 fewer calories each week.

By the time she celebrates her 55th birthday, she could have lost as many as 15 pounds of muscle, and now burn 450 fewer calories each and every day.

What this means for Annette–and other women in their forties and fifties–is that maintaining muscle mass is critical as the birthdays add up. Lean muscle matters because there’s so much of it.

Calorie-burning muscle accounts for approximately 40 percent of the body mass of a normal-weight woman–that’s 56 pounds for a 140-pound woman like Janet–so it’s a major factor in energy.

Here’s some good news: Because muscle mass is linked directly to metabolic rate, women can give their metabolic engines a boost with weight training and other forms of exercise that builds muscle.

Second, with eating the right sources of very lean protein you can encourage muscle development as you exercise.

Secret Weight Loss Tips For Women Over Forty!

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The 7 Day Healthy Lifestyle Challenge😀 | Take YOUR Health, Fitness & Nutrition to the Next Level

Hi Everyone😘

In honor of Jonarthur’s decision to do a 7 day juice cleanse, I’m inviting all of you to join us for a 7 day Healthy Lifestyle challenge!

So here’s the challenge… have a raw green juice first thing in the morning (before the coffee and hopefully, in place of the coffee!) and a raw green super foods smoothie some time during the day.

Also, if you’re up for the challenge, do some form of exercise everyday..

I included some fun exercises you can do at the park and a delicious super foods powerhouse green smoothie recipe for you to try.

Message me below and let me know if you’re UP FOR THE CHALLENGE!

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You never know where someone is on their weight loss journey.

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Why Asians Are Slimmer (9 Tips for Weight Loss) | Joanna Soh

SUBSCRIBE for new videos every week! https://www.youtube.com/user/joannasohofficial “You’re Asian, that’s why you’re skinny.” I get that a lot! So I thought I’d look into the CORE PRINCIPLES of an ASIAN DIET to learn WHY we are “naturally” slimmer.

Of course, NOT all Asians are slim. I believe that it truly comes down to our lifestyle and also food intake. Watch this video through. I hope you’ll find the tips here useful and you can start to implement some of these tips into your life. What are tips do you practice to stay healthy? Let me know in the comments below.

Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

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9 Reasons Why Asians Are Slimmer
1) We choose tea or water over soft drinks
2) We eat smaller portions and we use chopsticks
3) We enjoy REAL food, not processed food
4) We eat on time
5) We take our meal time seriously
6) We enjoy soups
7) We enjoy more fermented food
8) Our desserts are nutritious
9) We use food as medicine

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More useful videos to guide you through your fitness journey:

Why I Eat White Rice

Healthy Chinese Takeaway (Breakfast, Lunch, Dinner)

28-Day Soup Detox Cleanse for Weight Loss

5 Must Eat Food for a Flat Belly (Healthy Digestion)

Low Calorie Vegan Ice Cream

3 DIY Asian Detox Herbal Tea

Green Tea: Secret to Flat Belly, Youthful Skin & More

Walk 10,000 Steps to Improve Health and Fitness

Improve Health and Fitness

It’s a fact, America is becoming obese at an alarming rate and the rest of the world is following close behind. We are eating more (and more of the wrong stuff) and exercising less or getting no exercise at all. Our health is in steep decline and doctor and hospital visits are at all time highs. Just a brisk 30-minute walk a day can begin to turn that around.
You name it, we have it, and it’s getting worse. Heart and cardiovascular disease, high blood pressure, stroke, out of control blood sugar levels, diabetes, obesity, and more. The U.S. Surgeon General recommends getting at least 20-30 minutes of moderate activity each day and many of us are falling far short of even that.
Studies show the average person takes about 3000 to 5000 steps a day, and some even much less. Let’s face it, we just do not get the exercise our ancestors did a hundred or so years ago and we tend to eat more refined foods. For some of us, most of steps we take are from the easy chair in front of the TV to the fridge so we can fill up on snacks. For others, like me, we sit at a computer all day as part of our jobs.
Many fitness experts recommend we walk 10,000 steps a day to maintain our weight and overall good health. 10,000 steps are approximately 5 miles, give or take depending on the length of your stride. You will need to purchase and wear a pedometer to count how many steps you take each day.

Follow the directions that usually come with the pedometer.

Do this for a week or two and you will get a good average step count. Your goal is to reach 10,000 or more steps each day. There is nothing magical about 10,000, but it will put you in the right ballpark.
As a general rule, a person will burn about 100 calories walking a mile, depending on age, size, and fitness level. The heavier you are, the more calories you will burn.
Become creative on ways to increase your steps. At work, go for walks at lunchtime. Go for walks with your spouse or children. Walk the dog. Walk to the store instead of driving, or park at the far end of the parking lot. Use the stairs instead of the elevator.
For me, I take brisk 2-mile walks around the neighborhood twice a day everyday (aerobic walking). Just do whatever works best for you, but do it! You will need good walking shoes and socks to prevent injury when walking for exercise (like aerobic walking).
Go to your favorite search engine and type in “10,000 steps” to learn more about this life saving, life changing program. The information is abundant.

Improve Health and Fitness

Your Chances of Surviving Cancer

Surviving Cancer

Understanding how cancer work is a vital part to the battle against this disease.

Understanding cancer is not difficult if we start looking at cancer from the inside. The cancer starts in the cells, and Cells can break off from a malignant tumour and start to grow in another part of the body, this is known as a secondary tumour. Cells in these tumors are abnormal and divide without control or order.
They can invade and damage nearby tissues and organs. Cells grow by dividing in half, such that one cell will become two, and two become four (these new cells are called daughter cells), etc . Normally, there are very strict rules as to when a cell can grow or not.
Cells in benign tumors do not spread to other parts of the body. Most important, benign tumors are rarely a threat to life. Cells deprived of oxygen die and decay, which is why some cancers have an odor. The term for this new blood vessel growth is angiogenesis.
Obviously as you may know already, malignant tumors are cancerous. These tumors contain cells that divide and grow without order. Malignant tumors (cancers) can spread to other tissues or organs nearby or to other parts of the body.

This is called metastasis .

Malignant tumors are tumors that are capable of spreading by invasion and metastasis. By definition, the term “cancer” applies only to malignant tumors.Malignant means that the disease, if not treated, can progress and lead to death. Malignant tumors are cancer. Cancer cells can invade and damage tissues and organs near the tumor.
Malignant tissues can invade and damage other tissues and organs. Cancer cells can then break away from the tumour and enter the bloodstream or lymphatic system, spreading the cancer to other parts of the body.
The serious part of this is that malignant tumours metastasize to other organs of the body and continue developing unlimitedly.
In the other hand Benign tumors can often be removed by surgery, and they are not likely to return. Some tumors of the testicle are benign, but most are not. Benign tumors are not usually life threatening. Benign tumors, although they may cause some health problems depending on their size and location, are not life-threatening.
Benign (noncancerous) tumors can also grow anywhere in your mouth. Benign tumors are well-differentiated —in other words, they differ only slightly in appearance and behavior from their tissue of origin. These tumors are slow growing and noninvasive, do not spread throughout the body, and will often have a fibrous tissue capsule around them.
Treatments are related to a particular cancer’s usual behavior. For a cancer that is aggressive locally (where it is first detected), local treatments such as surgery, radiation therapy, and photodynamic therapy may be used. Treatment depends on the kind of treatment the patient had when first treated. If the patient had surgery alone, the patient may have surgery again or radiation therapy.
Radiation therapy destroys or damages cancer cells by targeting high energy x-rays to the tissues. Radiation therapy is usually painless and is provided in an out patient setting. Radiation is a special kind of energy carried by waves or a stream of particles originating from radioactive substances and delivered by special machines.
These radioactive x-rays or gamma rays can penetrate the cell wall and damage the nucleus of the cell which prevents growth and division of cells.

Weight Loss Starts in Your Head!

Weight Loss

Are you a ‘look-and-lose’ dieter? Have you studied every diet ever created, read a zillion diet books, and yet are still unhappy with your weight? Has your quest for the holy grail of dieting become a substitute for actually making changes required to take the ill health out of your current diet? If so, you may not realise your thoughts are key to your happiness and success with weight loss.

Do you look at yourself and say, “I’m fat”, or “My hips are too big”? Many of us look in the mirror and immediately compare ourselves to those ‘perfect’ human specimens we see every single day on TV, in magazines and in the newspapers.

Often we talk to ourself and make excuses, “It’s my genes”, “I’m much too busy to get fit”, “I like myself this”, as a way of protecting yourself from the way we see ourselves now and the way we want to be.

If we were to be truly honest with ourselves most people actually want to lose a few pounds – if we only knew how.

The good news is you CAN achieve your desired body shape with the right thinking about yourself, an understanding of how to get optimal nutrition, healthy eating habits and how to incorporate activity into your lifestyle to keep your muscles toned.

But most important of all, you need a regular mental workout to keep your self-image in shape.

Self-image is closely connected to the success or failure of any goal you choose to seek after, but none more so that the goal to get yourself fit and healthy.

So how do you go about strengthening your self-image? Well fortunately your self-image, just like your muscles, will respond well to a regular work out. You can actually strengthen your self-image with a few daily exercises.

 

Exercise One – Self Examination

 

Start by compiling a list of all those negative thoughts your have about yourself…I’m undisciplined, I can’t manage my time, I let people down, I can’t succeed, I don’t exercise enough. You will need to decide before you start this process that you won’t get discouraged….these are things that you will admit to yourself but they most certainly don’t have to control your life.

Next, compile a second list including everything you LIKE about yourself. Keep going until this list is LONGER than the first list you compiled. You might include things such as, I am a good cook, I can make people laugh, I contribute to the soccer club, my daughter loves the way I decorate her room.

Then, take your ‘negatives’ list and turn it into your ‘potentials’ list. You do this by creating a positive self-image to every ‘negative’ you listed. Instead of “I can’t succeed”, write a counter belief, “I will succeed”.

Ceremonially throw out the ‘negatives’ list – you are saying goodbye forever! Burn them, trash them, destroy them….they are no longer going to be a part of your thinking about yourself.

Now, keep your list of potentials in a prominent place. On your refrigerator door, in your daily journal, or in a picture frame on your desk. Make sure you have them in front on your every single day so that you are reading them constantly and reprogramming your daily thoughts.

 

Exercise Two: You Can Be What You Want to Be

 

Now that you have your list of potentials… run your own visualisation stories so that you can ‘see’ yourself in a new light. For example, if your list of potential includes “I eat just the right portions”, visualise yourself with a moderate portion on your plate, and feeling completely satisfied at the conclusion of your meal.

Read through your list of potentials every day taking a few moments of personal quiet time to reflect strongly on your visualisations. Try starting your day first thing in the morning and finishing as the last thing at night with visualising yourself being the person on your list, and doing the things you want to do.

 

Exercise Three: Keep a Journal of Your Daily Successes

 

Keep a record of all the positive changes in thoughts you have about yourself. We all have triumphs and ‘failures’. You must record and remind yourself of the positive changes because our human nature will replay the negatives – sometimes blowing them out of proportion. It’s important to nurture and celebrate the small steps you make every day with your weight loss.

 

 

Exercise Four: Go Easy On Yourself – You Are Beautiful Work In Progress

 

Don’t listen to the criticism…not your own nor that of others! Remember you are the designer of your self-esteem, do not hand this over to other people. You are way too important to give this away. Protect your role as creator of your own self-image and do not, take on board negative criticisms. We all make mistakes, and mistakes can be used to help us learn. Do not criticise yourself for being human and making a mistake. The only last mistake in the one from which we never learn to grow.

 

Exercise Five: Forget About The Past

 

The only moment you can live is the current one. You can’t live in the future and you most certainly shouldn’t live in the past….the challenge is to take charge of our thinking so that we think in the same time zone in which we live!

For example we may be tempted to think about yesterday’s failures…”If only I hadn’t eaten second helpings”, “If only I didn’t reach for the chocolate cookies”. If we concentrate on the mistakes of yesterday this will our brains to replay our failures and reinforce them to us.

Yesterday is over, today is where you live….make sure that today you do NOT replay yesterday’s failures and make your resolve to change TODAY.

Exercise Six: Resolve to Change Today

 

Just as you shouldn’t live in the past, you can’t live in the future. You can only live or change today. The oldest cliché in the world is perhaps one of the greatest truisms of all…’tomorrow NEVER comes!’

There is no better time than now. So, no matter what excuses you may have to wait to take those healthy steps you know you should take, none of them are valid. Do it now, do it today. Resolve to make a different in your own life before you go to sleep tonight.

 

Exercise Seven: Write a Plan For your Life

 

This is your success plan. If you have not already done so it is time for you to create direction and purpose in your plans for yourself. Review your list of potentials and record next to each potential when you want to achieve this by.

 

Exercise Eight: Carry Affirmation Cards About Yourself

 

This is one of the fastest tools for your success. You are what you think. Strengthen your self-image every day by reviewing your thoughts. One of the easiest ways to do this is to carry affirmation cards in your wallet and review regularly. Affirmation cards are short bursts of words in business card that prompt and remind your self-image of your intentions. An example might be:

* I can achieve anything that I put my mind to.

* I will be satisfied with single helpings.

Try it, you have absolutely nothing to lose and everything to gain!

 

Exercise Nine: Change Your Eating Habits

 

Now that you have set the groundwork in place, you are now ready to change your physical habits. You are ready to add a balanced nutritious diet, healthy eating habits, regular exercise and relaxation.

By using these nine exercises daily to change your thinking habits, you will be strengthening your self esteem and unlocking your internal power to make a change in your life. Before you can change lifelong eating habits, you must first change life long thinking habits. We are what we think. We can’t be something other than what we believe we can be!

So, do yourself a favor, liberate your self-image and then, see how much more effective your healthy living plan becomes!

Weight Loss Starts in Your Head!