Tag Archives: function

Health Care

10 tips to stay mentally healthy

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Enjoying mental health means having a sense of wellbeing, being able to function during everyday life and feeling confident to rise to a challenge when the opportunity arises. Just like your physical health, there are actions you can take to increase your mental health. Boost your wellbeing and stay mentally healthy by following a few simple steps.

  1. Connect with others. Develop and maintain strong relationships with people around you who will support and enrich your life. The quality of our personal relationships has a great effect on our wellbeing. Putting time and effort into building strong relationships can bring great rewards.
  2. Take time to enjoy. Set aside time for activities, hobbies and projects you enjoy. Let yourself be spontaneous and creative when the urge takes you. Do a crossword; take a walk in your local park; read a book; sew a quilt; draw pictures with your kids; play with your pets – whatever takes your fancy.
  3. Participate and share interests. Join a club or group of people who share your interests. Being part of a group of people with a common interest provides a sense of belonging and is good for your mental health. Join a sports club; a band; an evening walking group; a dance class; a theatre or choir group; a book or car club.
  4. Contribute to your community. Volunteer your time for a cause or issue that you care about. Help out a neighbour, work in a community garden or do something nice for a friend. There are many great ways to contribute that can help you feel good about yourself and your place in the world. An effort to improve the lives of others is sure to improve your life too.
  5. Take care of yourself. Be active and eat well – these help maintain a healthy body. Physical and mental health are closely linked; it’s easier to feel good about life if your body feels good. You don’t have to go to the gym to exercise – gardening, vacuuming, dancing and bushwalking all count. Combine physical activity with a balanced diet to nourish your body and mind and keep you feeling good, inside and out.
  6. Challenge yourself. Learn a new skill or take on a challenge to meet a goal. You could take on something different at work; commit to a fitness goal or learn to cook a new recipe. Learning improves your mental fitness, while striving to meet your own goals builds skills and confidence and gives you a sense of progress and achievement.
  7. Deal with stress. Be aware of what triggers your stress and how you react. You may be able to avoid some of the triggers and learn to prepare for or manage others. Stress is a part of life and affects people in different ways. It only becomes a problem when it makes you feel uncomfortable or distressed. A balanced lifestyle can help you manage stress better. If you have trouble winding down, you may find that relaxation breathing, yoga or meditation can help.
  8. Rest and refresh. Get plenty of sleep. Go to bed at a regular time each day and practice good habits to get better sleep. Sleep restores both your mind and body. However, feelings of fatigue can still set in if you feel constantly rushed and overwhelmed when you are awake. Allow yourself some unfocussed time each day to refresh; for example, let your mind wander, daydream orsimply watch the clouds go by for a while. It’s OK to add ‘do nothing’ to your to-do list!
  9. Notice the here and now. Take a moment to notice each of your senses each day. Simply ‘be’ in the moment – feel the sun and wind on your face and notice the air you are breathing. It’s easy to be caught up thinking about the past or planning for the future instead of experiencing the present. Practising mindfulness, by focusing your attention on being in the moment, is a good way to do this. Making a conscious effort to be aware of your inner and outer world is important for your mental health.
  10. Ask for help. This can be as simple as asking a friend to babysit while you have some time out or speaking to your doctor (GP) about where to find a counsellor or community mental health service. The perfect, worry-free life does not exist. Everyone’s life journey has bumpy bits and the people around you can help. If you don’t get the help you need first off, keep asking until you do.
How to lose weight with exercise

The Top 5 Best Exercises

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Secret Weapons to Get Stunningly Fit

 

What if I told you that you could get in the best shape of your life even if you didn’t have time to exercise, even if you were busy, and even if you didn’t know where to start?

I’m talking about developing an enviable physique, whether it means increased endurance and heart function, tight and sexy thighs, butt and legs, or muscular arms.

There are tons of exercises that can give you results, but if you want those results fast, why not focus on the very best exercises – the “secret weapons”? Although these exercises are well-known, you might not have realized their importance or how to incorporate them into your routine – until today.

#1 Squats: The squat is one of the most basic all-around fitness exercises that you can do, and it is one of the best. It works several body parts at once, including your core, quads, hamstrings and calves. There are many different types of squat. For an intense workout in 5 minutes a day, I suggest trying the squat-based Lightning Speed Fitness Program, from Roger Haeske.

No matter what you do, you should incorporate squats into your routine. If you train for strength, squat using a barbell or holding dumbells in your hands. If you want to train for endurance or cardio, use body-weight squats such as in Roger’s Lightning Speed Fitness Program.

#2 Pushups: This exercise is no secret, but not enough people take advantage of it. Many women and even men still have weak, flabby arms and chests. The best way to develop them is by starting to incorporate daily pushups into your routine. They work the chest, shoulders, triceps, back and abs (core).

The key with pushups is to incorporate different kinds of pushups into one routine. If you cannot do a standard “man” pushup, start with the “girl” version on your knees. Then work your way toward doing regular pushups.

EVOLUTION OF THE PUSHUP:

#1 Wall pushup: Stand facing a wall. The farther your feet are from the wall, the harder it will be. Lean in toward the wall.

#2 Counter Pushup: Pushup leaning from the edge of a counter.

#3 Knee Pushup: the standard “girl” pushup on your knees

#4 Feet Elevated: you’ve now reached the regular pushup level, congratulations!

Other pushups that rule:

Wide Hands – place hands on the floor at a greater distance apart (past the shoulders). This works even more back muscles.

Close Hands – Place hands on the floor closer to each other (maybe a foot apart or less). Very difficult. Feet Elevated – Place your feet on a chair or other object and push up from the ground. More difficult. Handstand Pushup – This is my favorite pushup EVER and the ultimate exercise to build strong shoulders. If you’re a man, you need to be able to do this one.

Go to a handstand, your feet against the wall, then lower your head to the floor and push up. If you can do a few of those, you’re good. To help you succeed in mastering this pushup, you can first use your toes to help you “crawl” the wall, or have a friend hold your feet and help you through it. At first, your goal should be to simply stay in a handstand with your feet facing the wall. Continue reading The Top 5 Best Exercises →

Ask and Answer

Why am i overweight if my calorie intake is around 1000 a day?

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Ask:

I’ve been going over my usual day to day diet and it averages around 1000-1500 calories a day… Everything i read says that because of my height and weight, i should be getting 3500 calories a day to function. Then why am i overweight, and haven’t been losing weight? I’m so confuzzled.

Answers:

Answer 1:

While this is strange to most people, the answer is surprisingly simple:

When your body consumes the right amount of calories (knowing it will be fed appropriately), it allows calories to be burned (your metabolism- think of it like the burning factory- goes into good production). When you are exercising consistently, and eating at least 2000 calories a day, your body will have a healthy metabolism and burn maximum calories.

HOWEVER, if you’re only eating around 1000/day, your body gets scared. It has slowed down the metabolism factory because it thinks you’re starving. If the body thinks you’re starving, it worries that it won’t get any more calories so it needs to hold on to them “just in case”.

What you need to do is eat more. Weird, right? Eat more to lose more? That’s the magic formula.

Soon, when you eat more, your body will realize it’s not starving and actually begin to burn more calories

Answer 2:

Okay. You need to up your calories. The reason that you are not losing weight is because your body is storing the fat and eating your muscles. Your body is in starvation mode. It doesn’t know when it going to get its next meal, so it stores the fat as backup. Your metabolism has also slowed down to nearly nothing. It does this because it is trying to conserve as much food for energy as possible. Not a good thing.

I lost 30 lbs doing what I am about to tell you. I highly suggest you at least try it.  Continue reading Why am i overweight if my calorie intake is around 1000 a day? →

Weight loss diet for man and women

What Is A Balanced Diet?

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A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development.

Alternative Names

Well-balanced diet

Function

A well-balanced diet provides enough energy and nutrition for optimal growth and development.

Food Sources

Milk group (dairy products)

  • Cheese: fat-free or reduced-fat (1%)
  • Milk or buttermilk: fat-free (skim) or low-fat (1%)
  • Yogurt: fat-free or low-fat, regular or frozen

Meat and beans group

  • Legumes (including beans, lentils, peas, and split peas)
  • Meat (beef, pork, poultry with skin removed, game meats, fish, shellfish): select lean cuts; trim away visible fat; broil, roast, or poach
  • Nuts and seeds (including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, walnuts)
  • Tofu, tempeh, and other soy-protein products

Fruit group

  • Apples, apricots, avocados, bananas, berries, dates, grapes, grapefruit, mangos, melons, oranges, peaches, pineapples, raisins and other unsweetened dried fruits, tangerines
  • 100% fruit juice

Vegetable group

  • Broccoli, cauliflower, carrots, collard and other greens, cucumbers, green beans, kale, lettuces, potatoes, radishes, spinach, squash, sweet potatoes, tomatoes
  • 100% vegetable juice

Grain group (breads and cereals)

  • Enriched, whole-grain breads, rolls, English muffins, bagels, cereals (hot and cold), and pasta
  • Grits
  • Rice

Oil

How to lose weight fast for men, Weight loss diet for man and women

MEN’S FITNESS DIET

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If you participate in any form of fitness training or exercise, your diet is crucial to your success. You need to eat specific types of food to provide you with energy for exercise and to aid your recovery so your body repairs itself effectively and your fitness improves. Your diet also includes the liquids you consume, and you should ensure that you drink a sufficient amount to fluid lost through perspiration. Your diet also needs to include vitamins and minerals for your body to function optimally.

Features

Food provides your muscles with the energy they need to complete your workouts. You need to eat before training to provide your muscles with an energy source. This is the case for both strength training and cardiovascular exercise. Carbohydrates are stored in your muscles as glycogen. If you are doing cardio exercise such as running or cycling, your muscles will utilize glycogen for energy. You should eat some carbohydrate before you exercise to provide your muscles with the fuel they need. Continue reading MEN’S FITNESS DIET →