Healthy Eating - Meal Prep Ideas

If you are like many people, you groan at the thought of doing meal prep. While you know it is something you need to do, it does not mean you like it! Meal prep takes time, but if you look at preparing say your vegetables just once for the whole week, then you will find it easier to eat healthy home-cooked meals each evening. Some foods, some vegetables are easy to prepare ahead of time and save well. There are steps you can take with your meal planning to make the task easier and then you will find you spend less time doing the meal prep and more time enjoying your food!

Let us look at a few meal-prep ideas...

1. One Recipe, Many Variations. Perhaps the most significant time-consuming task with meal prep is trying to figure out what to cook in the first place. You have to hunt down recipes, figure out what will work with your weight loss diet and then purchase all the groceries required. Time-consuming stuff!

Instead, look at finding one recipe offering several variations. For instance, you might make a vegetable stir-fry. You can just alter the vegetables you put in the stir-fry, swap out the chicken for beef as desired, and even change the sauce a little. It is the same meal overall, but with small changes that should be enough to keep you interested in continuing to carry on with your weight loss diet plan.

The more you become accustomed to preparing the same type of meals over and over, the easier it will be to plan your meal prep out for the week.

2. Two Words: Slow Cooker. Slow cooking is super easy, and a method of cooking everyone should get into doing from time to time. Just put all the ingredients in the slow cooker in the morning, turn it on, and by the time you arrive home from work, the food will be ready to serve. Plus, you can make a significantly sized batch, which means you will be eating healthy meals several times during your week.

3. Buy Pre-Chopped Vegetables. The last idea to consider is buying pre-chopped vegetables. Cutting up vegetables is often one job people dislike doing the most, so make it easier for yourself. Buy them ready to go, so there is little to no prep work involved.

While you will pay a little more for pre-chopped vegetables, it is money well spent.

There you have a few ideas to think about using to help make meal prep easier. If you follow these tips, sticking to your weight loss diet will be easier than ever.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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My Diet + Exercise Routine | Over 50

Fitness Is About Health and Staying Healthy Is About Good Body Maintenance

Some are born with an inbuilt knowledge of what one's body needs. Others are easily misguided and led by fashion, popularity, and peer pressure into things that should be avoided. There is also the bodies willingness or otherwise to partake of harmful substances. In my case my body could not tolerate chemicals or anything that affected the brain. This was guided by my keen desire for knowledge and making my intelligence number one.

The lessons learned are that what we do when we are young has an impact on ageing and on what diseases and handicaps we will face as the years pile up. Good body maintenance is about avoiding anything toxic and that includes even dangerous rides at carnivals.

The latest fad is to take rides on vehicles that cause a drop and sudden stop, as in some crazy fairground roller coaster adventures. Watching one of these recently it was hard for me to believe that people not only put their own bodies at risk but that of their children in the name of having fun. The human brain is soft and very easily damaged.

The body warns of impending danger through the adrenalin glands and the sensation that many find addictive. As adrenalin flows it increases the heart rate and provides us with a flight or fight experience. In other words, it prepares for recovery from harm.

As the body jerks into a sudden stop the cranium and brain collide. This causes a degree of bruising and can even result in death or paralysis. But that doesn't have to happen immediately as delayed response may see the effects of concussion several hours or even a day after the event.

Headaches; nausea; dizziness; memory problems; irritability; as well as balance and sleeping difficulties may follow. Look at these symptoms and compare them to those of Alzheimer's or dementia patients. With the latter there are huge changes in brain functions that include memory loss.While there is no proven correlation to support the linking of the two it doesn't mean it is not correct.

Drugs also affect the brain and taking pills on a regular basis may also be leading to the onset of Alzheimer's or dementia. While there are no studies to prove this is the case it's still a matter of common sense.

If one is looking for a fitness regime then start with the brain and all other things will surely follow. It has the ability to tell us when we are going wrong. Drugs, on the other hand, interfere with that side of nature. We educate the brain by what we do to our bodies. If we stuff ourselves with things like sweets and alcohol, and tell it that the odd adrenalin rush is OK, then changes in that vital organ will impel us to take more of it.

Norma Holt has knowledge that enables her to understand many issues. Politics, health, social and behavioural problems are usually on her list for discussion as well as anything to do with the Spirit of the Universe and reincarnation, which she experienced. She is happy to hear from any of her readers.

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STRONG MATURE WOMEN (Over 50 Years) - Fit Over 50

Calcium Needs At All Life Stages

It is the most abundant mineral in the body, present mainly in the bones and teeth. From the start, toddlers have an increased need for dietary calcium to support bone growth and skeletal development that takes place rapidly in the early years of life. This development and its need - continues into the teenage years and is particularly crucial for adolescent girls who need to stock their calcium supplies to prevent osteoporosis later in life. Adequate intake at this stage is needed to support ongoing bone growth and to achieve peak bone mass. It is an essential dietary element required in optimal amounts for good bone health, efficient nerve and muscle function, and overall cardiovascular health. Without enough of it throughout life, a person's bones can begin to weaken over time. That can make it more difficult to stay active while also creating a higher risk of fractures and osteoporosis. A person's bone density will generally reach its peak at roughly age 30, and then begin to fade after that. Adequate daily intake can help maintain proper bone density and help prevent osteoporosis - which creates porous and fragile bones. It makes up about three percent of the earth's crust and is a basic component of most animals and plants. Eating a diet rich in calcium helps to restore it to the bones; supplements can help as well.

Why is calcium necessary?

It is known mostly for its role in building and maintaining strong bones and teeth, but it is also required for proper functioning of the heart, muscles and nervous system. It plays a role in maintaining normal blood pressure, regulating blood clotting. It is also associated with relieving mood swings, food cravings, and decreasing the pain, tenderness and bloating associated with premenstrual syndrome.

What are the deficiency signs?

Deficiency symptoms (also known as hypocalcemia) range from minor - numbness or tingling of the fingers, muscle cramps, lethargy and poor appetite - to more severe, including mental confusion, skeletal malformations, dermatitis, and in infants, delayed development. Illnesses such as osteoporosis (brittle, thin, porous bones that easily break) and rickets are also associated with a deficiency.

How much, and what kind, does an adult need?

If vitamin D levels are optimal, most adults should be able to meet their daily calcium needs via a varied diet. When individuals are unable to get enough of it through a diet or for those who may need more than the recommended daily allowance, supplements can help. Doctors recommends women supplement with 500 to 700 mg of calcium citrate in two divided doses taken with meals for a total of 1,000-1,200 mg a day from all sources. Supplementing with its citrate form, which is more easily absorbed than other forms, taken with half the dosage amount of magnesium.

How much does a child need?

The normal daily recommended intake for children is as follows: infants through three years of age is 400-800 mg; children between 4 and 10 years of age is 800 mg; adolescent males is 800-1,200 mg; and adolescent females is 800-1,200 mg daily.
How do you get enough from foods?

An abundant source of this mineral in the American diet is dairy products - two glasses of milk per day provide 1,000-1,200 mg. If you choose to get via dairy products - and this is not essential, as there are many other calcium-rich foods - make sure you use only hormone-free, organic dairy products to reduce your exposure to the antibiotics and hormones found in many dairy products. Non-dairy foods include: greens such as collards, mustard, kale, and bok choy; canned salmon (with bones) and sardines; tofu, soy milk, fruit juice and cereals; blackstrap molasses; and broccoli.

Are there any risks associated with too much?

Its supplements can be constipating, and should be balanced with magnesium as discussed above. Excessive amounts in the blood may have negative effects, including nausea, vomiting, loss of appetite, and increased urination. More serious complications include kidney toxicity, confusion, and irregular heart rhythm. Studies indicate that men who take too much may have an increased risk of prostate cancer, and should limit their dietary intake to 500-600 mg daily from all sources.

Who should we take it as supplements?

It is an important mineral for the human body. It helps build and protect your teeth and bones. Getting enough of it over your lifetime can help prevent osteoporosis. Most people get it through their normal diet. Dairy foods and leafy green vegetables have high levels of calcium. Your health care provider will tell you if you need to take extra dose id required.

TYPES OF CALCIUM SUPPLEMENTS

Forms of calcium include:
Calcium Type
Pros
Calcium citrate (21% calcium)
Most easily absorbed
Calcium carbonate
Least expensive; has more elemental calcium

Calcium carbonate. Over-the-counter (OTC) antacid products contain it and these sources of it do not cost much. Each pill or chew provides 200 mg or more of calcium.

Calcium citrate. This is a more expensive form of calcium. It is absorbed well on an empty or full stomach. People with low levels of stomach acid (a condition that is more common in people over age 50) absorb this better than other forms.

HOW TO TAKE HIGHER DOSE

Increase the dose of your supplement slowly. Your provider may suggest that you start with 500 mg a day for a week, and then add more over time.Try to spread the extra dose you take over the day. DO NOT take more than 500 mg at a time. Taking it throughout the day will:

Allow more calcium to be absorbed

Cut down on side effects such as gas, bloating, and constipation
The total amount adults need every day from food and supplements:
19 to 50 years: 1,000 mg/day
51 to 70 years: Men - 1,000 mg/day; Women - 1,200 mg/day
71 years and over: 1,200 mg/day

SIDE EFFECTS AND SAFETY

DO NOT take more than the recommended amount of it. Try the following if you have side effects from taking extra calcium:

Drink more fluids.

Eat high-fiber foods

Switch to another form of calcium if the diet changes do not help.

Always tell your provider and pharmacist if you are taking extra dose. Its supplements may change the way your body absorbs some medicines. These include certain types of antibiotics and iron pills.

Are there any other special considerations?

Vitamin D is key to absorbing and so make sure to get adequate intake of vitamin D. Vitamin D, often referred to as the "sunshine vitamin," is actually a fat-soluble hormone that the body can synthesize naturally. There are several forms, including two that are important to humans: D2 and D3. Vitamin D2 (ergocalciferol) is synthesized by plants, and vitamin D3 (cholecalciferol) is synthesized by humans when skin is exposed to ultraviolet-B (UVB) rays from sunlight. The active form of the vitamin is calcitriol, synthesized from either D2 or D3 in the kidneys. Vitamin D helps to maintain normal blood levels of calcium and phosphorus.

Vitamin K2 is a beneficial form of Vitamin K for bones. Unlike Vitamin K1 which is used to activate blood clotting proteins, Vitamin K2 is beneficial for activating proteins which help bind calcium to bones. Vitamin K2 is found in food but not in anywhere near the concentration found in Osteo-K. Taking Osteo-K helps boost daily intake of vitamin K2 to support bone health. Older people may need to take it in extra larger doses because they do not absorb it as well as younger people.

If you take oral vitamin D,you also need to take vitamin K2. Vitamin K2 helps to move calcium to proper areas where its needed and removes it from sites where it shouldn't be present like arteries and soft tissues. When you take vitamin D, your body creates more of these vitamin K2-dependent proteins, the proteins that will move it around. They have a lot of potential health benefits. But until the K2 comes in to activate those proteins, those benefits aren't realized. So, really, if you're taking vitamin D, you're creating an increased demand for K2. Vitamin K2 deficiency is one of the reason why people suffer from vitamin D toxicity symptoms which includes improper calcification leading to hardening of arteries. And vitamin D and K2 work together to strengthen your bones and improve your heart health.

It seems likely that 150 to 200 mgs of vitamin k2 is enough to activate your K2 dependent proteins to shuttle calcium to proper areas.

How can you tell that you are deficit of vitamin k2?

There is no specific tests for finding it. By assessing the lifestyle and diet you eat,one can find whether he is lacking the critical nutrients needed for the body. If you face following health conditions then you are likely deficient in vitamin K2.

Do you have osteoporosis?

Do you have heart disease?

Do you have diabetes?

If you are facing such symptoms, its better to think on deficiencies and take necessary steps.

For More Information about Vitamin D For Calcium Absorption Supplement, Contact us at (+91) 7777038883 or Email us at - sales@madhukarpharma.com / sales1@madhukarpharma.com

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How to Kick Start Your Day With Healthy Habits

An integral part of human behaviour is that knowingly or unknowingly, we operate our system under habits. These habits are an intrinsic part of our daily existence. So, when you make a conscious effort to start your day with healthy habits, you are actually in a process to make our life more meaningful, nourishing and active. Nutritionists advocate making these healthy habits a part of your everyday ritual and seeing you transform your life for a better future. Here is a list of a few healthy habits to kick-start your day.

Get Up Early-

Make a powerful habit of getting up early in the morning as there is something magical about the morning hours. Steer away from the practice of snoozing your alarm clock every time it starts ringing. Waking up early is an important habit which can set the tempo for your entire day. Once you make a dedicated effort to accomplish this goal, you would realise how much extra work you can fulfil with the extra time found in the morning.

Meditate-

Once you have learned to wake up early in the morning, now you should focus on some concentration building ideas to set your intention for the day. Performing meditation for 10-15 minutes can be good practice to train your mind and emotions. It teaches to react positively to challenges which you may experience during the day.

Meditation also gives you a bright idea of how to go ahead with the day. When you breathe deeply during meditation, you let all your worries leave you far behind and experience inner peace. The silence of meditation has a remarkable effect on your mind and soul.

Hydrate Yourself-

Top and famous nutritionists also suggest beginning the day with a glass of water with honey as it helps you to rehydrate your body. Since you have woken up after long hours of sleep, your body may experience dehydration early in the morning. Drinking a glass of lemon water also cleanses your system and removes the toxins from your digestive tract. Moreover, lemon is an excellent source of vitamin C; it helps to combat obesity and freshen breath.

Exercise-

A workout session in the morning helps you to stay fit and active throughout the day. You can opt for yoga, brisk walk, cycling, a quick set of sit-ups and push-ups, jogging or swimming. It also keeps you safe from many deadly lifestyle diseases like diabetes, hypertension, heart ailments and obesity. You may take the help of a trainer to decide the right type of exercises keeping in mind your body structure and other health condition. Exercises improve the oxygen and nutrient level in your blood and energise your mind and body.

Have a Healthy Breakfast-

Breakfast is the most significant meal of the day. Since you eat the breakfast after long hours of sleeping, try to make it nutrient-rich and healthy. You can opt for eggs, sprouted beans, brown bread, baked beans, whole wheat chapatis, and fresh fruit juice. Top Nutritionists recommend never skipping your breakfast as you may end up with a craving for junk food which only provides you with empty calories.

So, these were, in brief, 5 healthy habits to kick-start your day.

Article Source: https://EzineArticles.com/expert/Abhilash_Tyagi/2170569

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20 Min Home Workout without Equipment for Women & Men - Exercises to Lose Weight Fast at Home

How to Kick Start Your Day With Healthy Habits

An integral part of human behaviour is that knowingly or unknowingly, we operate our system under habits. These habits are an intrinsic part of our daily existence. So, when you make a conscious effort to start your day with healthy habits, you are actually in a process to make our life more meaningful, nourishing and active. Nutritionists advocate making these healthy habits a part of your everyday ritual and seeing you transform your life for a better future. Here is a list of a few healthy habits to kick-start your day.

Get Up Early-

Make a powerful habit of getting up early in the morning as there is something magical about the morning hours. Steer away from the practice of snoozing your alarm clock every time it starts ringing. Waking up early is an important habit which can set the tempo for your entire day. Once you make a dedicated effort to accomplish this goal, you would realise how much extra work you can fulfil with the extra time found in the morning.

Meditate-

Once you have learned to wake up early in the morning, now you should focus on some concentration building ideas to set your intention for the day. Performing meditation for 10-15 minutes can be good practice to train your mind and emotions. It teaches to react positively to challenges which you may experience during the day.

Meditation also gives you a bright idea of how to go ahead with the day. When you breathe deeply during meditation, you let all your worries leave you far behind and experience inner peace. The silence of meditation has a remarkable effect on your mind and soul.

Hydrate Yourself-

Top and famous nutritionists also suggest beginning the day with a glass of water with honey as it helps you to rehydrate your body. Since you have woken up after long hours of sleep, your body may experience dehydration early in the morning. Drinking a glass of lemon water also cleanses your system and removes the toxins from your digestive tract. Moreover, lemon is an excellent source of vitamin C; it helps to combat obesity and freshen breath.

Exercise-

A workout session in the morning helps you to stay fit and active throughout the day. You can opt for yoga, brisk walk, cycling, a quick set of sit-ups and push-ups, jogging or swimming. It also keeps you safe from many deadly lifestyle diseases like diabetes, hypertension, heart ailments and obesity. You may take the help of a trainer to decide the right type of exercises keeping in mind your body structure and other health condition. Exercises improve the oxygen and nutrient level in your blood and energise your mind and body.

Have a Healthy Breakfast-

Breakfast is the most significant meal of the day. Since you eat the breakfast after long hours of sleeping, try to make it nutrient-rich and healthy. You can opt for eggs, sprouted beans, brown bread, baked beans, whole wheat chapatis, and fresh fruit juice. Top Nutritionists recommend never skipping your breakfast as you may end up with a craving for junk food which only provides you with empty calories.

So, these were, in brief, 5 healthy habits to kick-start your day.

Article Source: https://EzineArticles.com/expert/Abhilash_Tyagi/2170569

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Alcohol and Bodybuilding, fitness, muscle growth, gain, recovery, Side effects of alcohol on health

44 Year Old Dad Bod Transformation | Lost Over 50 lbs

Staying Fit In This Age Of Running Against Time

Just as you visit the garment store, and you know one size does not fit all, when it comes to health, the same regimen does not suit everyone. However, there are a few lifestyle hacks that can at least help you plan your fitness schedule, to help you in staying fit as a professional or an amateur. Read on to understand what it takes to achieve satisfactory levels of fitness in this digital age.

Fitness Trackers

It is common practice now to have a fitness band tied around your arms that consistently measures your blood pressure and/or heart rate, while you take that walk in the park. Choosing these gadgets, however, can be cumbersome, as the competition between brands is huge, and it is difficult to understand every feature that is out there. Analyze your requirements. If your goal is just weight loss, all you need is a weighing machine. If you are more professional, and need to track overall health, a "smartwatch" could just be your thing.

Building a Routine

No matter how many "smartwatches" you invest in, they can only help you as long as you stick to a routine. Every day is different. One day you might not want to leave the bed, another day you are the first one to reach work. Develop a routine that blends with your schedule, and yet does not strain you. Working out should not just be healthy, it should also be stress-free. Fix a minimum of ten minutes every day, for your daily exercise, and decide the kind of exercise beforehand. Most importantly, stick to it!

The Diet

Along with exercise, diet plays a crucial role in fitness, if not more. Although it is correctly accepted that there is nothing better for your fitness than having a nutritious, home-cooked meal, there are times when you might be forced to eat outside. Getting the right amount of nutrition and avoiding contamination should be your key guidelines while dining out. Look for restaurants that are certified for health food, or at least those who have a detailed menu with the exact ingredients listed, and of course, eliminating junk food goes without saying.

Think Long-Term

It is easy to get bogged out after a few months of fitness regimes and healthy diets. So, choose plans that last longer. Whether at the gym or at home, the fitness programs you choose should best fit you even ten years down the line. Analyze whether yoga suits you best, or aerobics, and stick to it. Sometimes, it is both! Take cues from a fitness expert and a nutritionist if you are unable to customize. Do not overuse fitness gadgets, the electromagnetic forces they emit may cause lasting harm. Most importantly, work on your stress management skills. This is of vital importance when considering a long-term health plan.

With a little bit of determination, will power, and dashes of fun elements, staying fit in this fast-track world can truly be enjoyable.

Article Source: https://EzineArticles.com/expert/Rinita_Sen/2176621

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Why Do We Lose Muscle Mass As We Age?

On average, by the time we reach the age 60 we lose about 30 percent of our muscle mass. These are the things most people take for granted because of age. The first thought is right, no one can stop aging, however, we can change most of the age - related issues that come along with it. Muscle loss is no different to other things that come along with aging.

Reasons for Losing Muscles!

There are several reasons for any health issues that come along with age and muscle loss isn't the only one. Yes, our body slows down with age, for some sooner than others. Retirement means less activity, longer nights and shorter days. Some of our habits change and so does our lifestyle. That means there are things we don't have to do any longer, at least not every day. These are things our body is reacting to and brings along changes and issues. In retirement, for most people one of the most enjoyments of life is doing less or as little as possible and the body will react to this. This is one way of losing muscle and putting on weight, there are many others such as diet, nutrition, exercise, activities etc.

The diet is the first thing to question, is it lacking some of the things the body needs to build muscle? Minerals, which is most common our body can miss minerals without noticing anything for some time. Vitamins and protein, we know protein builds muscle. But, wait a minute, don't just rush of to the store for a protein shake, or some spirulina supplement which is worthless as a protein source.

Not only the Diet

Where does protein come from? It's not only the diet or exercise, although an important part of it. At an older age the body produces less or is harder for the body to make protein. Not having enough protein, we lose muscle mass that could mean the hair gets brittle, the immune system becomes sluggish, the bones become weaker and brittle subject to fracture and breakage, as well sagging of the skin. That's not all, lack of protein can bring on anxiety, depression, the sex drive suffers, these are just the major things that can happen. Yes, the diet like in many health issues has a lot to do with it. We assume that all the protein comes from the diet and what we eat, but that is not the only source of protein.

Proteins made by the body with the help of the right diet, so the body can make amino acids where the proteins come from. The other problem with age comes absorption or lack of it. It is not always the case that proteins made by the body from the diet used to build muscles. Because lack of absorption, protein can turn into excess glucose and not used only for muscles. The same can apply to any supplement pills you take; the absorption may only be a small percentage, and most is of no benefit. Unless a mixture of things you take together is right the body misses out.

For instance, the highest source of dietary protein is in whole eggs, do not remove the yolk like some trying to tell you, make sure to use whole - egg. Eggs have an AAU (Amino Acid Utilization) of 47 percent. As well as fish, meat, poultry, they all have an AAU content of about 32 percent. For the body to work at its best so it can produce enough protein to build muscles, the digestive enzymes must also function properly. If the digestive system works correctly the amino acids will go directly into the bloodstream. This than becomes the building block for hormones, enzymes, connecting tissues, bone and muscles. That's why the digestive function is so important for absorption, as well the right combination of the things we take. Otherwise all the things you have taken including the right food, instead making protein any extra amino acids get turned into sugar, which is not the outcome you want.

Supplementation a must.

With age also comes rejection of absorption which is also a problem for the digestive system. This happens when certain minerals and vitamins are not available from a normal diet. A multi natural supplement should have all the ingredients to keep a normal immune system function, protect the body from oxidative damage, help the body to make folic acid that assists in normal blood formation and cell division.

A supplement designed to contain lipid - soluble elements, maximizing bioavailability of these nutrients for absorption. It should have a proprietary combination of vitamin E, B and omega - 3s (EPA and DHA) derived only from natural source, not synthetics. Nitric oxide: The molecule of life, nitro oxide is a gas with chemical formula N - O: One molecule of nitrogen bonds to one molecule of oxygen. Nitro oxide is something new, not many know about this special discovery from the mid-nineties. It is a natural medicine for your heart, blood vessels and in general for cardiovascular health and more.

These are the main ingredients to take: Morning; A delicious blend of super fruit's juice (30 ml pouch.) Midday; Nitric Oxide in drops. Evening; Omega - 3 Capsules, to help build muscles. This will also improve absorption, as well the best possible benefits you can get from the right supplement. No others created better than this one.

My name is Josef Bichler. Having successfully overcome several of my own health challenges by using natural means. I believe that sharing information can help others to take control of their own health problems. For more ongoing health information as well how to source the best supplements available and chemical free products subscribe to my FREE weekly newsletter. This also gives you the opportunity for comments, suggestions and questions you may have, as well download my FREE E - BOOK to help making better food choices: http://www.healthythenaturalway.com

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The Hows and Whys of Hydration

Water is the elixir of life. You can survive for over a month without food, but a week without water is fatal. We take water for granted in First World countries; millions of people worldwide struggle every day for access to clean, fresh water.

Funny enough, many people here in the United States struggle to meet their suggested daily water intake. With access to sweetened sodas, energy drinks, and those delicious on-the-go frappuccinos, it's understandable if you're bored with "plain" water. There's no reason not to add a little flair to your water, especially if it means you'll stay hydrated.

The formula to staying hydrated isn't a complicated equation, but it does vary from person to person. It's important to replace any fluid that's lost throughout the day and night, and those variables can change drastically day-to-day and person-to-person. If you're exercising in extreme heat or humidity, you're going to lose fluid more rapidly than if you're chilling at the movies. The color of your urine is a good way to determine your hydration status. If your urine is pale and straw-colored, you're adequately hydrated. If it's dark, like the color of apple juice, you're low on fluids.

Sweat It Out

Dehydration can occur even if you're not sweating. In extreme heat and cold, your body loses fluid very quickly without sweating at all. You may not realize it, but you even sweat when you're swimming! Spending the day frolicking in the pool isn't a preventive measure. Athletes need to be even more aware of dehydration risks. Athletes tend to sweat more overall than people who aren't as physically fit, and they may push themselves longer and harder, causing even greater fluid losses.

Drink Up

Drinking is the ONLY way to rehydrate. Pouring water over your head or showering to cool off are only superficial - you need to actually drink the water for your body to replenish its stores.

Some early signs of dehydration include:

• Thirst
• Flushed skin
• Premature fatigue
• Increased body temperature
• Faster breathing and pulse rate

Try adding some flavor to your water to get you excited to drink it! You can create an at-home version of those expensive store-bought flavored waters for almost no cost!

Add any of the following to your water:

• A twist of citrus! Try lemon or lime or even a slice of orange. Throw in a few raspberries for extra flavor and color.

• Small pieces of fruit, like honeydew or pineapple.

• A slice of cucumber with a few gently crushed mint leaves ("bruising" them releases more flavor).

In Conclusion

Don't let dehydration slow you down this summer. Be sure to drink whenever you're thirsty. If you're engaged in physical activity in the heat, be sure to hydrate adequately before starting, take frequent hydration breaks to top off your fluid reserves, and continue to keep it up after you're done. Water doesn't have to be boring. Dress it up and drink it up!

Bonnie R. Giller helps chronic dieters and people with medical conditions like diabetes take back control so they can get the healthy body and life they want. She does this by creating a tailored solution that combines three essential ingredients: a healthy mindset, caring support and nutrition education.

Bonnie is a registered and certified dietitian nutritionist, certified diabetes educator and certified intuitive eating counselor. Learn more about Bonnie and her nutrition services at http://www.BRGHealth.com.

Get your Free Guide "5 Steps to a Body You Love without Dieting" at http://www.DietFreeZone.com

Author *Bonnie R Giller

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running in your 40s

Type 2 Diabetes and Weight Loss - Avoid Extreme Diets at All Costs

Just because something is hard to do and is more involved, does not mean it is necessarily more fruitful. For example, a 10-kilometer run will burn significantly more calories than running for half the distance. But why run 10 kilometers when you could do two 5-kilometer runs instead? It is much better to fit two 5km runs in your weekly schedule than it is to aim for a herculean effort on Sundays with a 10k jog. Not to mention there are long-term issues with long distance running, but that is beside the point.

The same applies to diet and nutrition. Just because something is harder to achieve - not to mention you must be very careful with what you do when it comes to your diet, there are many ideas that could have dangerous results. You need to steer clear of extreme diets.

Let us consider an individual Matthew, who wants to lose weight more than everything else. Matt is a 45-year-old diagnosed with Type 2 diabetes. His doctor has told him for years his weight is an issue. But the best he has been able to do is make a little progress in the right direction, before stalling, and inevitably returning to old ways.

Matthew is sick of calling himself fat and feeling out of shape. He knows he deserves much better. It is a delicate period in his life and the cardiovascular risks are becoming real. The last thing he needs is to suffer the same fate as someone close to him, who is also dealing with Type 2 diabetes. He has tried what his doctor advised but it just has not worked for him. He needs to try something new...

• perhaps he will search and stumble with an online fad or crash diet.
• a friend may tell him about a crash diet, claiming it worked for them.

No matter what, he needs to be careful because some diets will do more harm than good. Such is the case with a diet that proposes...

• severe caloric restrictions,
• complete avoidance of carbohydrates, or
• too much of one food such as protein.

The first on the list especially - it has become quite popular nowadays to attempt extremely low-calorie diets for a "temporary" period. Temporary in this sense should be a matter of a day or two. There is no physiological issue with going a short period with minimal eating. Your body finds a way to cope. But when you go several days or weeks, consuming an intake of just over 1000 calories or even less - we are talking about a serious concern. Add diet pills to the equation, and we have a more significant problem.

Not only are these diets extreme, but so are the repercussions. The consequences are rarely talked about, while the potential benefits get all the attention. Even if you can apply your willpower to achieve these feats, it does not mean you should.

But why not apply the same motivation for something less extreme? Something that is proven to work? A balanced diet is all you need to follow. The progress may be slower, true. But the benefits are guaranteed and come without a price.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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7 Health Problems Connected With Obesity

Often people blame junk or processed foods for their obesity problem. If a person weighs more than 20% of the normal weight considering his/her height, then he/she is considered as an obese person.

However, you need to keep in mind that not every obese person would have all these health issues. Also, the risk of developing health issues increases, if someone in your family suffers from it.

Check out some health issues that are connected to obesity or overweight people.

1. Heart Problems

Excess fat can make an individual more inclined to have high BP and elevated levels of cholesterol. Both of these conditions are top reasons behind the occurrence of different types of heart problems or stroke. Fortunately, even losing a small amount of weight can decrease the odds of getting affected by heart problems or a stroke. You can lower the chances of heart issues by simply losing around 10% of your bodyweight.

2. Type 2 Diabetes

The majority of people who get affected by Type 2 diabetes suffer from obesity. You can take various steps to reduce the odds of getting affected by Type 2 diabetes, such as,
• By losing weight
• Having a balanced diet
• Exercising regularly
• Sleeping adequately

If you already have Type 2 Diabetes, then you can control the levels of blood sugar by staying more active physically and by losing weight as well. More physically active means that you require less medication to control your diabetes.

3. Gallbladder Disease

If an individual is overweight, then the chances of getting a gallbladder infection and gallstones are higher. Unexpectedly, weight reduction itself, especially fast weight reduction or loss excessive weight, can make you more prone to getting affected from gallstones. However, you'll be less likely to get gallstones if you lose weight around 1 or 2 kilograms per week.

4. Cancer

It's quite shocking to know that different types of cancers that are connected with body parts such as colon, breast, kidney, endometrium, and esophagus are connected to obesity. A few examinations and researches have seen connections among cancers of the gallbladder, pancreas, ovaries, and with obesity problem.

5. Osteoarthritis

Osteoarthritis is a joint problem that affects the hip, back, or knee of the patient. Due to the excess weight, extra pressure is put on the joints, which damages the cartilage eventually. You can reduce the stress on your lower back, knees, and hips by simply choosing weight loss, which may also improve your osteoarthritis condition.

6. Gout

The joints of an individual are affected with this health condition. This problem occurs when there's an excess amount of uric acid present in the blood, which eventually converts into crystal form that gets stored in the joints. You'll be surprised to know that gout affects fat or obese more compared to healthy people. In fact, the chances of getting gout increase if a person is overweight. However, you need to consult your doctor if you already have gout and planning to lose weight.

7. Sleep Apnea

It's true that sleep apnea is connected with obesity problem. Sleep apnea is a breathing problem that develops snoring problem is disruptive breathing while sleeping. Sleep apnea is often the reason behind daytime drowsiness and increases the odds of stroke or heart problems. However, it has been seen the proper weight loss improves sleep apnea significantly.

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Tips For Achieving Fitness Over 40

Anyone that has reached a particular age will probably tell you that fitness over 40 is especially difficult, and they wouldn't be imagining this. The body of course changes as a person gets older and many of these changes are not exactly for the better! Even someone that has been in shape their whole life may find that the pounds start to creep on after four decades, and that fitness over 40 becomes increasingly difficult to manage. But as difficult as it may be, there are ways to stay in shape no matter what your age; understanding the body's changes and addressing them is a large part of that. Let's look at some quick tips for achieving and maintaining fitness over 40 and see if they don't help you as well.

First, understand that the body's metabolism naturally slows as a person ages. This is one big reason why fitness over 40 is often so difficult. Your metabolism of course refers to the rate at which you burn calories. When you have a high or fast metabolism you're burning more calories even at rest than someone with a slower metabolism. What can keep a metabolism at a healthy rate? Muscle mass is one factor. The body works harder to feed and support muscle than it does fat, so the more muscle mass you have the higher your metabolism. To achieve fitness over 40, it's good to continue with resistance training or to start it if you've never incorporated that into your fitness routine. You don't need to become a bodybuilder but just lifting some weights on a regular basis can help tremendously when it comes to fitness over 40.

Increasing one's exercise routine can also help with fitness over 40. If the body's metabolism naturally slows down as a person ages, it's important to push it even more to keep up the pace. This may mean mixing up your exercise routine. If you normally just jog, try using an elliptical trainer twice per week. Add Pilates or another routine you don't normally use to wake up your muscles and push your metabolism as well. These are all ways to increase your levels of fitness over 40 and to help you stay in shape.

There are also many supplements a person might consider to maintain fitness over 40. These help to replenish depleted vitamins and minerals which in turn can help when a person is trying to maintain fitness over 40. Protein supplements are also good as protein helps to build and feed muscles, and muscles will help to keep up the metabolism. Since cell regeneration also slows down after a particular age, supplements can help with cell repair and overall health. There are also those that help to maintain heart health and joint health, two things that also make fitness over 40 difficult. It's tough to keep up with your exercise routine when your knees creak! So consider these things and you're sure to have success with staying fit at any age.

You should not be embarrassed about wanting to get into better shape. You can shed those pounds with proven workouts like P90X [http://fitnessunlimitedstore.com/] and Insanity [http://www.fitnessunlimitedstore.com/INSANITY.html]!

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Ageing What Causes It And How We Can Slow It Down

Ageing is inevitable. We will all age and die. However, the relatively new profession of anti-ageing medicine could now greatly influence how early we descend into our decline. Anti-ageing medicine is unlocking the secrets of ageing and how to slow it down based on the principals of traditional medicine - evidence-based practice on a foundation of rigorous scientific research.

The oldest living human is now 122 years old and it is proposed that young adults of today may live until they are 150 or more. So what about the ageing population and the economic strife that it will incur for future generations? By 2050, there will be 3 times as many people retired as those working. It is unsustainable and will bring about global economic collapse.

The purpose of anti-ageing medicine is not to prolong life even when quality of life is poor as we are doing now with traditional medicine. It is to improve longevity so that we can still be healthy and independent and useful to society for much longer. Anti-ageing medicine takes a holistic view of a person's health rather than just treating the disease. This is something "alternative" practitioners have been doing for a long time. What's new is that now the doctors are doing it too. But it won't necessarily be your local GP, you may have to find an anti-ageing practitioner. They are starting to pop up around the place now. Look for one who is a member of the Australasian Academy of Anti-ageing Medicine.

The Theories of Ageing

I have always thought ageing was just caused by the wearing down and wearing out of our bodies. Our joints pack up, our organs get tired (including our brain) and our skin gets wrinkly. So I suppose I am a believer in the Wear and Tear Theory of Ageing. But did you know there are many scientific theories of ageing? They all make sense and ageing is probably a combination of them all. Understanding these theories can empower us with the knowledge to fight ageing and the decay and disease that it brings.

The Wear and Tear Theory

This is the simple theory that we age because of insults to our bodies over time. Our skeleton is eroded and our organs - heart, liver, kidneys, skin - are worn down by toxins (sugar, fat, caffeine, alcohol, nicotine, ultraviolet light, pollution, pesticides and emotional stressors). This damage accumulates and not only causes our body systems to work less efficiently, it decreases our ability to fight off further insults. What can we do to prevent this wear and tear? Avoid toxins and stress! Easier said that done I know and this article does not give you the solutions, there is abundant information out there. Some notable sites include Low Tox Life and The Whole Daily created and run by smart Australian women. This article can merely enlighten you as to how all the bad things in our life make us age. With that knowledge, we are able make the connection between action and reaction and how the lifestyle choices we make either reward or punish us.

The Genetic Control Theory

This is the idea that although we can't change our genetic makeup, we can protect our genes in many ways so that the path of our programmed ageing (our genetic destiny) is altered. As we go about our lives, our DNA (which contains all our genes, there are approximately 20,000 of them) is damaged. DNA is constantly replicating to replace our cells and after a while bits break. Eventually the cells that are being replaced don't always turn out the way they should, leading to mutants that either die or cause disease. The Genetic Control Theory proposed that it is the condition of our DNA that controls how we age as broken DNA leads to disease, illness and ageing.

The Genetic Control Theory is closely linked to another theory, The Free Radical Theory. We have all heard of free radicals and know they are bad for us but did you know why? Free Radicals are constantly being produced by the metabolic processes that go on inside our bodies. Other free radicals may be introduced from outside our bodies in the form of all those toxins I mentioned before. Free radicals damage us because they are atoms or molecules that have an extra electron. They unstable and are said to be in an oxidative state.

If you know any basic chemistry, you'll have learned that all atoms (except hydrogen) have protons, neutrons and electrons. Stay with me, I'll make it really simple. The number of protons should equal the number of electrons. If there is an extra electron, the atom is not happy and bounces around frantically trying to give away an electron to anyone who is passing so that it can regain equilibrium. They cause a lot of damage in the process. They target cell membranes, DNA and RNA, leaving a trail of destruction.

We can protect ourselves from free radicals by consuming nutritious foods that are known for their antioxidants properties or by taking antioxidant supplements like Vitamin E and Vitamin C. Antioxidants are guardian angels who travel around the body and neutralise the free radicals by taking that extra electron and leaving behind happy and stable atoms and molecules. They stop the destruction.

The Hayflick Limit Theory of ageing

This theory was put forward by Leonard Hayflick in 1961. If the Genetic Control Theory purports that ageing is caused by damage to our DNA, the Hayflick Limit Theory states that this same damage is a result of telomere shortening. Now, telomeres are pieces of junk DNA (DNA that doesn't actually do anything) that sit at the ends of our proper DNA. They protect the ends of the DNA strands from damage. Just like you hem a fabric so it doesn't fray, the telomeres prevent the fraying of our DNA by protecting the ends of it. When you hear about being tested for your genetic age as opposed to your year age, this is what they are looking at. How long your telomeres are.

Free radicals and oxidative stress are responsible for the damage to our telomeres just the same as it damages the rest of our DNA, so the answer is again antioxidants in the form of nutritious food and supplements and by reducing psychological and physical stress.

The Neuro-Endocrine Theory of ageing

This theory was developed by Vladimir Dilman in 1954 and is founded on the belief that it is the decline in neuroendocrine activity that makes us age. If our nervous system is the queen bee of our body, our hormones are the workers. Pretty much everything that happens in our body is the result of actions by our hormones. It is an unbelievably complex system that I am not even going to try to explain but if you keep this system running smoothly, your body will perform well. As we age many hormones decline. Especially after 50. After menopause. You can monitor your hormones and supplement them if necessary, something that your local GP may not tell you. Be proactive and ask about your hormones. Or find an anti-ageing practitioner. Your hormones will be one of the first things they investigate.

Inflammation Theory of Ageing

Inflammation is the body's response to physiological stressors. The reaction to a stressor usually goes like this. We detect the stressor (hormones again). All sorts of biochemical reactions occur which lead to increased permeability of our blood vessels. In other words, your capillaries become leaky at the site of the injury. The purpose of this is to allow our Immune cells (our white blood cells) to get out of the blood stream and into the tissue that is damaged and attack the invaders and repair the tissue. This leakiness of capillaries is what causes the swelling and inflammation that you see when you injure yourself. Think hitting your thumb with a hammer or spraining your ankle. The problem is, more than just your white blood cells leak into that area, a lot of plasma goes with it and the swelling ends up causing more problems than the actual injury. That is why we ice and elevate our injuries, to stop the swelling. All that pooled fluid actually impedes circulation and slows down the healing process. Now imagine that same inflammation going on throughout your body in capillaries everywhere and you can see why inflammation is so harmful. Inflammation also causes increased mucous production. That constantly runny nose, sinus pain or mucous in you stools is a sign of chronic inflammation. And what is the stressor that the body is reacting to? Oxidative stress usually. Free Radicals.

And if that's not enough, add to this The Autoimmune Theory of ageing that states that as we age, the ability of our immune system to produce disease-fighting antibodies declines as does its ability to distinguish invaders from our own cells. So not only do we have capillaries leaking all over the place, we have immune cells leaking into our tissues that are attacking our own cells, not just the invaders. I don't blame you if you want to stop reading now but I'll try to finish this on a positive note.

You have the power. Go forth.

All of these theories have some truth. Ageing is a combination of them all. But no matter what sort of genes you were dealt when you were conceived, whether you have "good genes" or "bad genes" you can change your destiny for the better (or worse). If you are not already eating nutritious foods, exercising, meditating and abstaining from things that are toxic (almost impossible but moderation is a good start), it's time to give it some serious thought. Ageing is not pleasant no matter how "normal" it is. I'm going to procrastinate. You can too.

If you are struggling to follow these principles. It's time for some trickery. Personally I find the best way to trick yourself into giving up something you love or taking up something you don't love is via hypnosis. Get the ideas into your subconscious and your conscious self will follow like a faithful Labrador. You don't even need to leave the house let alone go into an expensive retreat or hire a psychologist. Just find some hypnosis or affirmation podcasts on iTunes or YouTube on whatever you want to improve and listen to it before bed. Plant those seeds before you sleep. Get them into your subconscious and watch the results unfold. You'll be amazed at the changes you can make without even trying.

My personal favourite it The Honest Guys. They are English and have dozens of hypnosis exercises. If you prefer an Australian accent, Jason Stephenson is also good. He has some funky visualisations. Just find a 20 minute one to start with so you don't get bored and make yourself do it for a week. After that you will be addicted and you can start to take control of your life instead of life controlling you. You don't have to battle your dark side any more. Let your subconscious do it for you.

As for ageing. I hope this article has provided some insight into what ageing is and what you can do to slow it down. Knowledge is power. Know your enemy and keep it on the other side of the trench as long as you can. You only live once. Eat well, exercise, meditate. Give it all you've got.

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