Nausea during pregnancy health tips

March 19, 2015 by · Leave a Comment

Women are rightly afraid of ‘nausea during pregnancy‘, because the constant vomiting and the sense of weakness steals their energy in the weeks after they become aware of the good news that in their stomach is growing a new life. Just a small percent of pregnant women avoid the nausea in the first months of pregnancy. In fact, about three-quarters of pregnant women experience nausea or vomiting in the first trimester.

nausea during pregnancy

The intensity and duration of morning sickness vary from pregnancy to pregnancy. Usually the sickness appears in the sixth week of pregnancy, and disappears at the end of the first and early second trimester. Unfortunately, some pregnant women suffer from morning sickness during the entire pregnancy.

Many current and future mothers would agree that the use of the term morning sickness is wrong, because the nausea during pregnancy does not appear only in the morning, but can be at any time of the day.

Perhaps there is no magical cure for nausea during pregnancy, but many things can mitigate or prevent morning sickness.

Here are some health tips that you can try to alleviate the problem  of nausea during pregnancy:-

• Eat at least 2-3 biscuits in the morning before your feet touch the floor. Keep salted biscuits on the night table next to your bed. To prevent the occurrence of nausea in the morning, eat a few rusks as soon as you open your eyes while lying in the bed. Lay for 20 minutes until the digestion process finishes. This will increase the level of sugar in the blood and reduce nausea and giddiness. Rusk can also help if the nausea appears during the night.

• Wake up and lie down slowly. You may feel like a turtle, but it is very important in the morning before you get on your feet, to sit for a couple of minutes at the edge of the bed. Set your alarm earlier than usual to give yourself enough time. Many pregnant women find out that sudden movements like quick getting up out of the bed in the morning often causes morning sickness.

• Eat multiple small meals per day, instead of three large meals. It is true that heavy meals during pregnancy can force you to vomit the food you ate, but an empty stomach will not spare you from nausea either. To prevent the occurrence of nausea, it is very important to constantly have food in your stomach. Eat 5-6 small meals a day to avoid overeating and hunger.

nausea during pregnancy

 

 

 

 

 

 

 

 

 

 

 

 

• Consume the recommended dose of fluids. The more dehydrated your body is, the greater likelihood of morning sickness occurring. Your sensitive stomach does not allow you to keep the water that you drink? Add to the water something that will change its taste, like honey or lemon. Some pregnant women feel much better when they consume cold drinks.

• Do not drink water while eating. Drinking water is particularly important for pregnant women, but drinking during a meal often leads to nausea. Drink fluids between meals. It is best to consume fluids half hour before or after a meal.

• Make a list of perfumes that cause you nausea and avoid them. You’ve probably noticed that certain smells that you liked before (favorite perfume, the tantalizing aroma of fresh coffee, favorite spicy meal), now you cannot bear them anymore. Make a list of scents that you are repulsive to and avoid them as far as possible.

• Avoid hot rooms. If you feel cold, it is better to wear warm clothes instead of increasing the room temperature. Hot rooms stimulate nausea during pregnancy.

• Spend as little time as possible in front of the computer. If you notice that sitting in front of computer causes you to feel bad, avoid the working desk, at least in the first trimester. And if you must work on your computer? Adjust the monitor so it does not cause you eyestrain.

• Try to keep some lemons nearby. If you start to feel nausea appearing, eat a piece of lemon. Many pregnant women noticed that the smell of lemon calms down the giddiness and stomach sickness.

• Try ginger, but only in consultation with a gynecologist. Ginger and ginger tea help reduce nausea and prevent vomiting. Although most studies show that it is safe to consume ginger during pregnancy, it is best first to consult with your health care provider.

• Wear lightweight and comfortable clothes. It may sound strange, but tight clothes can increase the symptoms of morning sickness. Many studies show that replacing tight clothes with comfortable and lightweight clothes reduces or completely eliminates the symptoms.

• Do not eat foods that can worsen your condition, just because their healthy. It is better to skip them during the first months of pregnancy. It is preferable to eat fatty foods that can stay in your stomach for a longer time, than healthy foods that will not keep longer than 10 minutes. Many pregnant women say the consumption of a preferred diet reduces symptoms of nausea during pregnancy.

• Keep the brain busy with other activities. Sometimes, the more you think of nausea, the worse it gets. The nausea is not easy to ignore, but if you find something that will distract you from the pain, you might be able to say that you have found the magical cure.

• Give yourselves the necessary rest and find a way to get rid of stress. Nausea is significantly increased if you feel stressed or tired. When you are tired, listen to your body and as often as possible take a rest. Remember, what is necessary for your baby is a happy and relaxed mother.

nausea during pregnancy

 

 

 

 

 

 

 

CONCLUSION

Whilst there is no magic cure for nausea during pregnancy and many women will unfortunately suffer the ill effects of morning sickness during the first trimester as can be seen from the tips above there are several measures that can be taken to alleviate the problem.

Have a safe and healthy pregnancy!

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia,6057

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Balance And Harmony Health Tips

February 10, 2014 by · Leave a Comment

As a lover of music I fіnd mуѕеlf соntіnuаllу drаwn tо аѕѕосіаtіng hаrmоnу іn аnу аrеа оf lіfе tо muѕіс. In а tурісаl сhоіr, thеrе аrе fоur (4) рrіnсіраl vоісе tуреѕ – Sорrаnо, Altо, Tеnоr & Bаѕѕ – аnd аll аrе nесеѕѕаrу tо brіng full tоnаl quаlіtу аnd hаrmоnу tо thе сhоіr. Wе аll hаvе а mіnd, а bоdу аnd а ѕріrіt. It ѕhоuld thеrеfоrе ѕеrvе аѕ nо ѕurрrіѕе thаt, іn оrdеr tо асhіеvе tоtаl hеаlth аnd wеllnеѕѕ, wе nееd tо tаkе саrе оf аll thrее (3) раrtѕ оf оurѕеlvеѕ – mіnd, bоdу аnd ѕріrіt. Dоn’t fосuѕ оn аnу оnе раrt tо thе dіѕаdvаntаgе оf thе оthеrѕ, ѕіnсе аll аrе rеquіrеd for ‘balance and harmony‘ in life.

balance and harmony

Here are 7 tips to achieve balance and harmony in life:-

Tір 1 fосuѕеѕ оn уоur ѕріrіtuаl hеаlth. Tірѕ 2, 3 аnd 4 fосuѕ оn уоur рhуѕісаl hеаlth. Tірѕ 5 аnd 6 fосuѕ оn уоur еmоtіоnаl hеаlth. Thе fіnаl balance and harmony tір, Tір 7, fосuѕеѕ оn а frеquеntlу оvеrlооkеd аrеа, уоur mеntаl hеаlth.

1. Dеdісаtе 30 mіnutеѕ tо Gоd еасh dау іn рrауеr, rеflесtіоn аnd thаnkѕgіvіng.

Evеrу dау уоu аrе blеѕѕеd wіth 1440 mіnutеѕ tо lіvе уоur lіfе. Thіrtу (30) mіnutеѕ оnlу аmоunt tо а mеrе 2% оf уоur еntіrе dау. Gоd, thе gіvеr оf lіfе, dеѕеrvеѕ ѕоmе оf уоur dау. Rеаd аnd rеflесt wіth dаіlу dеvоtіоnаlѕ, ѕріrіtuаl аnd/ оr rеlіgіоuѕ bооkѕ (Hоlу Bіblе, Qur’аn, Tоrаh, Trіріtаkа, Bhаgаvаd-Gіtа, Tао-tе-Chіng, Bооkѕ оf L. Rоn Hubbаrd оr оthеr ѕасrеd tеxtѕ). Thіѕ wіll іnсrеаѕе уоur knоwlеdgе оf уоur rеlіgіоn, ѕtrеngthеn уоur ѕріrіt, іmрrоvе уоur реrѕоnаl rеlаtіоnѕhір wіth Gоd, іmрrоvе уоur rеlаtіоnѕhір wіth уоur fеllоw humаn bеіngѕ, hеlр уоu wіth уоur dаіlу lіvіng аnd brіng уоu іnnеr реасе.

2. Kеер Phуѕісаllу Fіt.

Thе kеу tо асhіеvіng рhуѕісаl fіtnеѕѕ іѕ рауіng аttеntіоn tо еxеrсіѕеѕ thаt ѕtrеngthеn уоur соrе muѕсlеѕ. Yоur соrе muѕсlеѕ аrе аll thоѕе vаrіеd muѕсlеѕ іn уоur сhеѕt, аbdоmеn, uрреr bасk, lоwеr bасk аnd ѕіdеѕ. Thеrе аrе ѕеvеrаl bеnеfіtѕ tо bе dеrіvеd frоm а ѕtrоng соrе – а flаt ѕtоmасh, а ѕtrоng bасk, gооd роѕturе, rеduсеd ѕtrаіn оn thе ѕріnе, еffесtіvе trаnѕfеr оf роwеr tо уоur аrmѕ аnd lеgѕ tо lіft, mоvе оr саrrу ѕtuff аrоund, grеаtеr mеntаl аlеrtnеѕѕ, grеаtеr flеxіbіlіtу аnd а gооd hеаrt.

3. Eаt Nutrіtіоuѕ аnd Hеаlthу Fооd.

Thеrе іѕ а wіdеlу сіrсulаtеd mуth thаt fооdѕ thаt аrе nutrіtіоuѕ аnd hеаlthу аrе nоt tаѕtу. Lіkе I іndісаtеd, іt іѕ а mуth аnd thе bеѕt wау tо еnѕurе thаt уоur fооd іntаkе іѕ hеаlthу, nutrіtіоuѕ аnd thаt уоu аrе gеttіng аll оf thе rеquіrеd vіtаmіnѕ аnd nutrіеntѕ thаt уоur bоdу nееdѕ іѕ bу:

 (а) Eаtіng frоm thе 5 mајоr fооd grоuрѕ еасh dау – Grаіnѕ, Vеgеtаblеѕ, Fruіtѕ, Mіlk, Mеаt & Bеаnѕ.

 (b) Eаtіng а “rаіnbоw dіеt”, thаt іѕ, оnе thаt соntаіnѕ аѕ mаnу, іf nоt аll, оf thе соlоurѕ оf thе rаіnbоw – Rеd, Orаngе, Yеllоw, Grееn, Bluе, Indіgо аnd Purрlе. Eасh fооd соlоur рrоvіdеѕ а dіffеrеnt ѕеt оf vіtаmіnѕ аnd mісrо-nutrіеntѕ. Fоr еxаmрlе, grееn fооdѕ ѕuсh аѕ ѕріnасh, аrе а gооd ѕоurсе оf Vіtаmіn A, Fоlіс Aсіd, Vіtаmіn C, Mаgnеѕіum аnd Irоn. Rеgulаr соnѕumрtіоn оf Sріnасh fіghtѕ Anаеmіа аnd іmрrоvеѕ еуеѕіght.

 (с) Uѕіng а gооd multі-vіtаmіn ѕuррlеmеnt, tо ѕаtіѕfу аnу nutrіtіоnаl dеfісіеnсіеѕ уоu mау hаvе.

 (d) Drіnkіng уоur rесоmmеndеd еіght (8) glаѕѕеѕ оf wаtеr еасh dау. Drіnk оnе (1) glаѕѕ аt vаrіоuѕ іntеrvаlѕ thrоughоut thе dау tо аѕѕіѕt уоur bоdу іn thе еffісіеnt еlіmіnаtіоn оf wаѕtе аnd tоxіnѕ.

 4. Tаkе Gооd Cаrе оf Yоur Skіn.

Yоur ѕkіn ѕеrvеѕ fоur (4) рrіnсіраl funсtіоnѕ аѕ fоllоwѕ:

 і. Prоtесtіоn frоm еxtеrnаl еlеmеntѕ.

 іі. A ѕоrt оf ѕеnѕоr wіth nеrvе еndіngѕ thаt саuѕе уоu tо rеасt аррrорrіаtеlу tо раіn, hеаt, соld, tоuсh, рrеѕѕurе, vіbrаtіоn аnd tіѕѕuе іnјurу.

 ііі. A hеаt rеgulаtоr thаt ассоrdіnglу рumрѕ blооd tо уоur ѕkіn’ѕ ѕurfасе оr rеduсеѕ blооd flоw.

 іv. Yоur lаrgеѕt wаѕtе еlіmіnаtоr (ѕurfасе wіѕе) thrоugh ѕwеаtіng оr реrѕріrіng.

 Addіtіоnаllу, аѕ уоu аgе, уоur ѕkіn nаturаllу bесоmеѕ drіеr, lеѕѕ еlаѕtіс аnd рrоduсеѕ mоrе wrіnklеѕ. Hоwеvеr, уоu саn ѕіgnіfісаntlу ѕlоw dоwn thіѕ аgіng оf уоur ѕkіn аnd hеlр уоur ѕkіn іn іtѕ еlіmіnаtіоn рrосеѕѕ bу kееріng уоur ѕkіn соntіnuоuѕlу mоіѕt аnd hуdrаtеd thrоugh thе fоllоwіng ѕіmрlе ѕkіn саrе rоutіnе.

Skіn Cаrе Rоutіnе

Drіnk рlеntу оf wаtеr; 8 glаѕѕеѕ еасh dау. Eаt lооkѕ оf уеllоw аnd оrаngе fruіtѕ whісh рrоvіdе Vіtаmіn A. Tаkе а gооd Vіtаmіn E ѕuррlеmеnt. Eаt сuсumbеrѕ, whісh ѕuррlу ѕulрhur – а trасе еlеmеnt thаt іѕ nесеѕѕаrу fоr hеаlthу ѕkіn!! Alѕо uѕе wаtеr-bаѕеd mоіѕturіzіng сrеаmѕ оr оlіvе оіl оn thе ѕkіn, іmmеdіаtеlу аftеr bаthіng tо kеер mоіѕturе lосkеd іntо уоur ѕkіn.

5. Tаkе а 30-mіnutе “tіmе-оut” аt lеаѕt оnсе а wееk.

I knоw thіѕ ѕоundѕ еаѕіеr ѕаіd thаn dоnе, еѕресіаllу іf уоu hаvе сhіldrеn оr tаkе саrе оf еldеrlу раrеntѕ оr rеlаtіvеѕ. Sо lеt’ѕ lооk аt іt frоm а dіffеrеnt аnglе. If уоu ѕuddеnlу bесаmе vеrу іll оr dіеd, Gоd fоrbіd, thе сhіldrеn аnd rеlаtіvеѕ wоuld bе ѕоmеhоw tаkеn саrе оf. Mауbе nоt аѕ wеll аѕ уоu, уеѕ, but thеу wоuld mаnаgе. Wеll іn оrdеr tо еnѕurе thаt уоu аrе аrоund lоng еnоugh tо рrоvіdе thе bеѕt соntіnuоuѕ саrе, thе wау уоu аlоnе саn dо іt, іѕ tо TAKE A BREAK!!! Fіnd уоur rеlаxіng ѕрасе: tаkе а wаlk оn thе bеасh оr іn thе раrk whіlе lіѕtеnіng tо nаturе оr muѕіс оn уоur іPоd; rеlаx оn уоur bеd lіѕtеnіng tо muѕіс; сurl uр іn уоur fаvоurіtе сhаіr wіth а сuр оf tеа оr сhосоlаtе аnd rеаd а gооd bооk; ѕіt оn а раrk bеnсh аnd wаtсh реорlе раѕѕ bу… оr whаtеvеr еlѕе rеlаxеѕ уоu like Yoga or meditation. Thіѕ wіll сlеаr уоur hеаd аnd gіvе уоu rеnеwеd еnеrgу tо gо аgаіn.

6. Prасtісе Cоntеntmеnt

In thе nаturаl еbb аnd flоw оf lіfе аnd lіvіng, thеrе аrе hіgh роіntѕ аnd lоw роіntѕ, ѕеаѕоnѕ оf рlеntу аnd ѕеаѕоnѕ оf ѕсаrсіtу. Hарріnеѕѕ іѕ nоt dеrіvеd frоm thе аbundаnсе, numbеr оr tуре оf mаtеrіаl thіngѕ wе hаvе. Thаt’ѕ whу wе ѕоmеtіmеѕ ѕее еxаmрlеѕ оf mіllіоnаіrеѕ whо аrе drug аddісtѕ оr аlсоhоlісѕ. Addеd tо thаt, thеrе іѕ thе “Lаw оf Dіmіnіѕhіng Rеturnѕ”. Whаt thіѕ bаѕісаllу ѕауѕ іѕ thаt thе mоrе wе gеt оf ѕоmеthіng uр tо а сеrtаіn роіnt, thе lеѕѕ lіkеlу thе аddеd quаntіtіеѕ оf thаt thіng іѕ gоіng tо іnсrеаѕе оur hарріnеѕѕ quоtа. It’ѕ lіkе, іf I gоt оnе (1) Lаmbоrghіnі – I аm оn а hіgh, ѕummеrѕаultѕ саn’t еxрrеѕѕ mу hарріnеѕѕ, I соuld hug еvеrуbоdу I mееt. If I gоt twо (2) mоrе Lаmbоrghіnіѕ – wеll thаt’ѕ оk. I mеаn I rеаllу wоn’t fееl аѕ еuрhоrіс аѕ thаt fіrѕt tіmе аnd іn аnу саѕе, hоw mаnу саn I drіvе аt аnу оnе tіmе?

Cоntеntmеnt іѕ thе аbіlіtу tо bе hарру іn bоth thе ѕраrѕе аnd аbundаnt ѕеаѕоnѕ оf оur lіvеѕ аnd іt іѕ nоt dереndеnt оn оur сіrсumѕtаnсеѕ. Wе nееd tо dеvеlор thіѕ ѕріrіt оf соntеntmеnt іn оrdеr tо роѕіtіvеlу соntrіbutе tо оur оvеrаll hеаlth, hарріnеѕѕ аnd wеll-bеіng. Thіѕ dоеѕ nоt mеаn thаt wе ѕhоuld nоt ѕtrіvе fоr bеttеr but іt mеаnѕ thаt lіkе thе оld Wеѕt Indіаn ѕау gоеѕ, “Wе ѕhоuldn’t hаng оur hаtѕ whеrе оur hаndѕ саn’t rеасh”, іn оrdеr tо kеер uр wіth thе Jоnеѕ’.

7. Tаkе thе Cаrе оf Yоur Mіnd Sеrіоuѕlу.

Strеѕѕ аnd Dерrеѕѕіоn аrе twо (2) оf thе bіggеѕt thіеvеѕ оf mеntаl аnd еmоtіоnаl hеаlth, glоbаllу. Nоt оnlу аrе thеу glоbаllу рrеvаlеnt but thеу аlѕо lеаd tо mоrе ѕеrіоuѕ mеntаl рrоblеmѕ ѕuсh аѕ Dеmеntіа, Alzhеіmеr’ѕ, Suісіdе аnd Inѕаnіtу.

In fасt,  ” Thе Wоrld Hеаlth Orgаnіzаtіоn еѕtіmаtеѕ thаt mоrе thаn 450 mіllіоn реорlе [wоrldwіdе] ѕuffеr frоm mеntаl dіѕоrdеrѕ, аnd а nеw rероrt bу thе Wоrld Eсоnоmіс Fоrum fіgurеѕ thе аnnuаl glоbаl соѕtѕ оf mеntаl аnd nеurоlоgісаl іllnеѕѕеѕ аt $2.5 trіllіоn. Thаt іѕ thrее tіmеѕ thе есоnоmіс соѕt оf hеаrt dіѕеаѕе ‘Glоbаl mеntаl hеаlth іѕѕuеѕ wоеfullу оvеrlооkеd’, Publіс Rаdіо Intеrnаtіоnаl.”

Take stock of what is most important to you in your life and what makes you the most happy. Too often in the western world there is much focus on amassing material wealth as being the most important thing in life. However striving for material gains at the expense of everything else can bring severe imbalance into your life and can certainly cause a lot of stress and depression if your expectations are too high. The right balance in all aspects of you life is what is important to achieve harmony, health and wellness.

CONCLUSION

As you can see from the above the steps that you need to take to achieve balance and harmony in life  for health and wellness are quite easy to follow. I hope that you have enjoyed reading it and I would welcome any comments.

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia,6057

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Health tips for healthy living using a Mediterranean diet.

October 23, 2012 by · 1 Comment

Many health professionals these days seem to agree that in this modern society for people to be able to enjoy healthy living an essential element is for them to adopt a sensible eating plan. The diets of people throughout the world have come under the microscope and one that seems to have greater ‘health’ benefits over others is the Mediterranean diet. This highly nutritious healthy diet incorporates all the fundamentals of healthy eating that is enjoyed by people living in countries throughout the Mediterranean Sea who enjoy meals, cooked in the traditional style using olive oil, accompanied with a glass or two of red wine!

mediterranean diet

What are the health benefits of the Mediterranean diet?

Over many years research has shown that these people enjoy a healthy living because of their traditional time tested diet which reduces their risk to heart disease, which is the scourge of this modern day obese society. Research has uncovered facts that a Mediterranean diet was connected with a reduced risk of death from cardiovascular disease, and similar reductions in incidences of cancer and cancer mortality. In addition it was noted that people who lived there were less likely to suffer from other terrible diseases such as Parkinson’s and Alzheimer’s. A cornerstone of the diet is that the people over there eat whole foods rather than the processed varieties. When you eat whole foods, you are getting the food intact in its natural state, with all of the vitamins, minerals, and other nutrients that are in the food and as a result enjoy proper nutrition.

Medical organizations throughout the world have as a result concluded that for people to avoid chronic diseases, such as those mentioned above, they should adopt the Mediterranean diet to enjoy a healthy living.


What are the key components of a Mediterranean diet?

mediterranean diet

health mediterranean diet

• Eating a high proportion of the diet made up of plant-based foods, such as fruits and vegetables, nuts, legumes and whole grains.
• Using healthy fats such as olive oil and canola oil, instead of butter and margarine
• Avoiding salt to flavor foods with and using herbs and spices instead
• Eating fish and poultry at least twice a week
• Minimum consumption of red meat.
• Drinking red wine in moderation.
• Exercises to increase fitness levels.

Enjoying meals in the company of family and friends is also regarded as being important.

Why is this diet supposed to be more healthy and nutritious compared with others?

(a) Fruits, vegetables, nuts and grains together with pasta and rice are traditionally included in the Mediterranean diet, the healthy benefits being the high antioxidant levels that exist particularly in the fruit and vegetables and the low levels of bad cholesterol contained in the diet. High levels of “bad” cholesterol caused through eating foods rich in saturated or trans fats has been associated with heart disease caused through clogging of the arteries in the human body.

(b) Nuts are also included in the nutritious Mediterranean diet. Whilst nuts are generally high in fat most of the fat from them is not saturated. Healthy nuts, such as almonds, pistachios, pecans, hazelnuts and walnuts, contain high amounts of unsaturated fat — or “good” fats — which help lower total cholesterol levels. Even peanuts, which sometimes enjoy a bad reputation, also contain high amounts of unsaturated fat and lower amounts of saturated fat However caution needs to be observed because nuts are high in calories. They should not be eaten in large amounts and a handful a day is quite sufficient. Also to optimize the health benefits only raw nuts should be eaten. Avoid heavily salted or sugar/honey coated nuts.

(c) Grains used are normally whole grain which contains very little trans fats and bread is an important part of the diet in the region. A significant difference to other parts of the world is that in this region bread is eaten plain or dipped in olive oil. It is not eaten with butter or margarine, which contain the unhealthy saturated or trans fats.

(d) Healthy fats
The focus of the Mediterranean diet isn’t on limiting total fat consumption, but rather to make wise choices about the types of fat you eat. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease.

People who live in the region use olive oil as the primary source of fat. This oil contains monounsaturated fat which is a healthy type of a type of fat that can help reduce “bad” cholesterol levels when it is used instead of saturated or trans fats. However the types of olive oils that are used are those not subject to much processing before being bottled these being the extra-virgin and virgin varieties which contain high levels of healthy antioxidants.

Other oils containing monounsaturated fats and polyunsaturated fats, notably canola oil and some nuts, are also used as these contain omega-3 fatty acids which have great health benefits.

(e) Meat

Eating too much red meats and processed meats, which are often high in saturated fat and cholesterol, has for many years been seen by health professionals as unhealthy, especially for the heart. High levels of “bad” cholesterol caused by eating large amounts of this increases the risk of heart disease. If needed in an eating plan lean meat should be chosen and eaten in small portions only occasionally with other meats such as bacon and sausages being completely avoided because of the high unsaturated fat levels in them. The best healthy substitutes for meats are fish and poultry which rate highly in the Mediterranean diet.

(f) Fish

Fish is an important part of the Mediterranean diet. Fish such as salmon, tuna, mackerel herring and sardines are high in omega-3 fatty acids which research has shown provides protection against heart disease. To maximize the health benefits fish should be preferably grilled rather than fried and be seasoned with nourishing herbs and spices.

(g) Wine

Health experts are divided in their opinions as to whether drinking wine is good or bad for your health. However many research studies have shown that a moderate consumption of alcohol has good health benefits. In particular red wine, drank in moderation, has been thought for many years to be good for the heart. The alcohol and certain antioxidant substances in red wine may help prevent heart disease by increasing levels of “good” cholesterol and protecting against artery damage.

The traditional Mediterranean diet often involves people drinking a small glass of wine each day with their meals.

mediterranean diet

To sum up these health and wellness tips

There is continuing research that shows that the Mediterranean diet, which is based upon healthy foods and physical activity, is the recipe for a long, healthy life. It is a highly nutritious, enjoyable healthy lifestyle diet solution that is easy to follow, very flexible, and best of all – great for your health. No need for you to go to the Mediterranean to benefit from such a diet as all the ingredients are readily available for you in your local supermarket!

 

Keep fit and enjoy a happy, healthy lifestyle.

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia,6057

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What Not To Eat To Lose Weight

August 7, 2012 by · 3 Comments

It is true that everyone gets excited about a lot of things, but seldom have I ever met anyone who is overjoyed at being overweight. I have however, come across many people who are sick and tired of the up and down roller coaster of so-called ‘healthy’ meal plans to shed weight. Unfortunately, rather than dealing with more dieting disappointments, a lot of these people come to the conclusion that they are fated to being ‘larger’ than normal. To accept defeat in this way and deciding to spend the rest of their days (unhappily) overweight is NO WAY TO LIVE! Making such a decision can make you lose your self-esteem completely as well as shortening your life span. Let’s face it you owe it to yourself and your loved ones to reassess the lifestyle you have led to make yourself so unhealthy and if it is due to unhealthy eating habits to find out what not to eat to lose weight.

what not to eat to lose weight

Realistically there is no magic formula to ‘lose weight‘ – if there were, everybody would be slim. As the saying goes ‘ You are what you eat’ and therefore it is most important that if you want to be successful in losing weight you must take stock of what you are eating and know what not to eat to lose weight.

WHAT NOT TO EAT TO LOSE WEIGHT

1. Say NO to Processed Foods!

In this busy world where many people don’t want to spend lots of time preparing healthy nutritious meals they often choose processed foods instead which are cheap, convenient and easy to prepare. Unfortunately, processed foods are bad for your health. You wouldn’t think so by watching those hundreds of hyped up television ads you see each day. As processed foods manufacturers are most unlikely to give you the truth on the ingredients they use in processed foods, I’ll give you some facts that they wouldn’t want you to know about.

To start with let us look at trans fat. Trans fats seemed like such a good thing once, enhancing the flavor, texture, and shelf life of many processed foods — from cookies to frozen pizza. Unfortunately, they come with a health risk. Trans fatty foods tantalize your taste buds, then travel through your digestive system to your arteries, where they turn to sludge. This food ingredient lowers good cholesterol, raises bad cholesterol, and can increase your risk of getting cardiovascular disease. As heart disease is rated as one of the leading killers of men and women, trans fat is one ingredient you want to completely avoid.

what not to eat to lose weight

Wondering where that double chin came from? The high fructose corn syrup used in some of your favorite processed foods could be partially to blame. There has been a lot of publicity about that ingredient recently as it is believed to be a major factor in the ever increasing levels of obesity.

As for the chemicals manufacturers use in processed foods. If I even tried to name some of these chemicals, I’d be tongue tied for days. You would also probably think I was reading the label on a can of insect spray instead of the ingredients used in your favourite microwave meal!

2. Say NO to Sugar!

Let’s have a look at some statistics. These days the average person eats about 150 pounds of sugar a year. Considering that sugar is just about in almost everything you eat, you can easily be eating loads of it without even being aware of it!. So what’s the problem? There aren’t enough hours in the day for me to tell you about all the damage sugar can do to your health. However, here is a brief summary. There is nothing but empty calories in sugar. When you eat this sweetener, a large chunk of it gets stored in the body as fat. If one of your life’s aims is to slim down, eating loads of sugar laden foods isn’t going to help you.

what not to eat to lose weight

At its worst sugar can also depress the immune system, raise your risk of osteoporosis, contribute to heart disease, feed cancer cells, and make you look weak and infirm.

3. Say NO to Artificial Sweeteners!

There is something you should know before you run out to your local food store and stock your fridge with those zero-calorie diet drinks. You should be aware that the artificial sweeteners that are used in diet drinks and other low-calorie products are laboratory created. Yes, you heard me correctly – the ingredients are mixed up in a laboratory resembling something out of a Frankenstein movie!

what not to eat to lose weight

Unfortunately these chemical sweeteners can cause or contribute to a whole range of neuro psychiatric disorders and chronic illnesses such as vertigo, memory loss, Alzheimer’s, mood changes, brain tumours depression, anxiety, migraines, panic attacks, – and the list goes on! Don’t think for one moment that you are going to shed a few pounds using artificial sweeteners! All that these sweeteners do is stimulate your appetite and make you eat even more food.

When diet after diet after diet fails to deliver results, it can certainly make you want to give up. However you owe it to yourself and to your family to try to live the healthiest life possible. The main contributors to weight gain are processed foods, sugar and artificial sweeteners. When you take these foods away from your diet, your chances of losing weight are greatly improved.

Check out the report link below to get some useful health and wellness tips and also make dieting disappointments a thing of the past and discover what not to eat to lose weight. The information contained in it will give you all the tools you need to produce effective healthy meal plans to enable you to lose weight and live much more healthier.

WATCH REPORT HERE

 

healthKeep fit and enjoy a happy, healthy lifestyle.

James Kelly

http://www.learnhandyhealthandwellnesstips.com

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High Wycombe, Western Australia,6057

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Resistance Training Exercises To Lose Weight

July 25, 2012 by · 3 Comments

resistance training exercisesThere was a time, several years ago, when I looked at myself in the mirror and thought ‘Gee where is that lean and athletic looking body that I possessed in my 30s?” It was an undeniable fact that I was now obese, having put on over 30 kilos since the days of my youth! I really needed to lose weight as my current flabby stomach and low fitness levels were going to cause me to have major health problems in the future. There was now definitely a need for me to get some useful health tips in order to set up a plan to enable me to regain the lean and healthy body I once possessed. It took me a lot of time to discipline myself to a healthy diet to ensure my body was getting proper nutrition but I knew that I also needed to combine healthy eating habits with regular exercise. In my younger days I used to carry out cardiovascular exercises through running but these days it is confined to brisk walking. I decided to supplement this with resistance training exercises as this helps me burn calories plus at the same time keeping my body lean and strong.

RESISTANCE TRAINING EXERCISES – THE BENEFITS

If you want to lose weight, resistance based exercises are extremely important as they increase the growth of lean muscle in the body. Why is this important? It is because every pound of muscle you have hastens the rate at which your body burns fat. This is one of the common forms of strength training involving an elastic form of resistance through the body being pulled, squeezed, bent, or stretched naturally during the course of exercise.
Resistance based exercises can involve using devices such as weight machines, resistance bands and dumbbells. It can also be achieved by using your own body weight as resistance by doing exercises such as squats, push ups, lunges and pull ups.resistance training exercises

When you only do cardiovascular exercises such as running or brisk walking, your body’s metabolism slows down once your workout is over. However when you combine this with resistance training, your metabolism stays boosted long after your workout is over—even when you’re relaxing, sitting down in your lounge!

While you may still not be convinced that resistance training is important for losing weight, consider this for a moment. If you have two men standing side by side who are the same height and weight, and one of them seems to have a body that is mostly lean muscle while the other man’s body appears to be soft and flabby, the man with the lean muscle will look smaller. For what reason? It is because muscle is compact and takes up far less space in the body than fat does.

WEIGHT LOSS CAN BE ACHIEVED WITHOUT GETTING HUGE MUSCLES!

Many people dislike the idea of resistance training exercises because they wrongly believe that these will give them huge muscular frames! However most of the people who get bulky muscles either train specifically for this purpose, such as professional bodybuilders or they achieve this through performance-enhancing substances.

Resistance based, general strength exercises will NOT make you bulky. All it will do is make you stronger, shapelier and leaner. Very desirable targets don’t you think?

RESISTANCE BASED EXERCISES – TIPS FOR EFFECTIVE TRAINING

• Target your resistance training exercises to three times a week. Don’t over exert yourself. It is important to remember that when strength training, muscles must be given time to recover. You should aim to rest one day between each session.
• Be sensible about lifting weights, not too heavy or too light. If you lift weights that are too heavy you can get injured, and weights that are too light won’t be a challenge to your body and you won’t achieve any benefit..resistance training exercises
• To derive the maximum benefit use slow, controlled movements rather than rapid movements when you are doing resistance based exercises. The reason for this is that if you lift weights too fast you will use speed instead of strength to get you through your exercise repetitions, which does not produce worthwhile results..
• Also gradually increase the number of times that you lift weights as if you do the same number of repetitions all the time, there is no challenge to your muscles and your progress slows down. Reassess your resistance training program every few weeks to ensure a steady upwards progress in results.

SUMMARY

Do you want to see your fat really melt away? If so combine your quality resistance training exercises program with a sensible healthy diet and get plenty of cardiovascular exercise.

By using these tips you can improve the way you look and feel through weight loss. Check out the following report on the benefits of an effective diet which shows you what I do when I need to lose weight. Click on the link below to see it.

SEE REPORT HERE

Keep fit and enjoy a happy, healthy lifestyle.

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia,6057

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