Health-and-Fitness online information.

Do you want great health, abundant energy, a fit, pain-free body, better-quality sleep, and an incredible sense of overall well-being? How would you like to wake up refreshed each morning and literally jump out of bed, filled with energy, vitality, and an eagerness to get things started? For most people, all the benefits of great health are just 3 relatively simple steps away.

But before you get too excited, remember that "simple" doesn't always mean "easy." The 3 steps you have to take to achieve incredible health and vitality are not really easy for most people. If you've eaten junk your entire life and rarely exercise, the transition to great health doesn't happen without a good amount of effort and a real desire to change.

Fortunately, the process can be significantly shortened -- and your chances of success dramatically improved -- by using the power of momentum. If you have to push a big boulder down a hill, 98% of the effort is made during the first few seconds. But once it gets going, it's difficult to stop!

The same is true when it comes to healthy living and developing positive habits. The first few weeks will be tough. But then it gets easier and easier, until it's so easy -- and the benefits so noticeable -- that it actually becomes enjoyable! This is how positive habits are formed. Most experts agree that, if you can do something on a daily basis for 21 days, it will become a habit.

So what are these 3 simple but powerful steps to great health and vitality? Here you go...

1. Positive Thoughts Are Vital

If you want to enjoy great health -- and a much better life all around -- you first have to "clear out" your mind and start thinking positive thoughts. Get rid of the junk -- all the negative, energy-zapping thoughts you're carrying in your mind -- and replace it with the good stuff. Positive thoughts are extremely energizing and they always lead to good things; it's as simple as that!

Fortunately, there are many good books and programs that can help you develop a positive thinking habit. But getting started is as simple as avoiding negative people, negative news, and negative activities. Force yourself to think only positive thoughts for 21 days and see how your energy and confidence literally skyrockets. Also, consider daily meditation, a proven method that's been practiced for thousands of years!

2. Eat Like a Caveman

Humans evolved over millions of years on a very basic (but extremely healthful) diet of greens, lean proteins, nuts, seeds, some tubers, small amounts of fruit, and water. Our bodies haven't had time to adapt to handle the foods most people eat, especially refined grains and sugars. Many health experts agree that this is a major reason for many of the epidemic health problems we face, including heart disease, cancer, and obesity.

The best option for most people is to follow a "caveman"-type diet. Basically, if a food didn't exist 3000 years ago, don't eat it! Base your diet around green, leafy vegetables, nuts, seeds, small amounts of lean meats and fish, some healthy tubers (like sweet potato) and small amounts of fruit. Obviously, changing to this type of diet isn't easy, but nothing worthwhile ever is. And most people notice such a positive change in their energy levels after only a week on this diet that they never want to go off of it!

3. Exercise First Thing in the Morning

For optimum health, exercise is a must. You probably already know that. But what you may not know is that exercising first thing in the morning is the key to getting maximum benefit AND enjoyment from just about any type of exercise you do. Exercising in the morning refreshes you, gets the blood pumping, "wakes up" your brain, and puts you in a positive mood that will carry over into everything you do for the rest of the day. It will be much easier to think positive thoughts and eat healthy foods.

Also, studies show that people who exercise first thing in the morning are much more likely to stick to a health and fitness program over the long term. Just remember to find something you enjoy, whether it's walking, biking, swimming, strength training or playing a favorite sport. No matter what, be extremely careful that you don't "train" yourself to hate exercise by choosing an activity you really dislike (like treadmill running!) or attempting to do too much exercise too fast. Also, if possible, always try to workout outdoors.

A Few Tips

Don't try to make all of the above changes at once. Definitely begin to develop a "positive thinking" habit first. It's not too difficult and the benefits are enormous. Then begin to incorporate a basic "caveman-style" diet and morning exercise into your daily routine. Start simply and make the process as enjoyable as possible. Remember, the key to long-term success is developing habits and enjoying the journey.

Warning: If you have a health condition be sure to check with your doctor before making any dietary or exercise changes.

# posted by Medical Information : 3:26 AM  0 Comments

When the average person embarks on a diet or fitness regimen in the aim of losing weight or building muscle mass, what they are usually instructed to do is to eat lots of protein and go on a low carbohydrate diet to accomplish either of the goals.

Right there, an observer should see a red-flag: “How is it that the same dietetic suggestion for weight loss remains applicable for building muscle mass?!”

We all know we need a certain amount of protein everyday to remain healthy. Based on misinformation to this effect, several people view the daily consumption of a high-protein diet as beneficial. But have you really seen any one lose the desired weight on such popular diets as the Atkins Diet, which is basically a low-carbohydrate/high protein lifestyle.

I have seen several people try it and fail, and even became sicker for the process.

Here are some other facts that should spur you in the right direction in regards to excessive protein consumption: According to the French Hygienist, Albert Mosseri, diseases and conditions which can be caused or aggravated by too much protein intake include: Leukemia, Skin Diseases and even Cancer.

Based on the John Robbins work titled: Diet for a New America, the number of people in the US suffering from diseases caused by protein excess is a mind-boggling 40, 000, 000 compared to a measly 3 people suffering from the deficiency of this substance.

Judging from these, it may be time to revise the misinforming ideas on protein in our diets.

Low Carbohydrate Diets: Reasons why they may actually be unsafe

Let’s consider some factors on why a Low Carbohydrate Diet may be unnecessary and even detrimental to one’s health. . 1. The animals that are usually eaten for protein, what do they subsists on? Substances of the Plant Kingdom for example: cows live on grass exclusively.

2. 98% of the human population is sweet toothed...which shows that carbohydrates are our main need contrary to popular belief.

3. The great apes are primarily fruit eaters (although with substantial amount of leaves in their diets) How similar are humans to them? Very much so. We share 98% of the same genes.

4. It’s been scientifically proven that mother's milk is about 2% protein, now if this is the ideal of a growing baby for the first 3 years; of course it shows the minimal need of it. (Point of note, the milk of a woman is affected by her diet so of course that should be checked.)

5. The need of protein for the human body is about a nickel's weight worth, the excess is basically excreted in urine.

6. Several people subsists on fruits and green leaves exclusively or starchy root vegetables, fruits and leaves only and are in top shape-I've seen and am one of them.

7. People have fasted on water only for several days and were actually stronger for the process!

8. Fruits and green leaves give you sufficient protein: e.g. the Banana, Dates, Avocadoes, Olives, Cabbage, Lettuce, Durian, Young Coconuts and even the Apple. Exactly or a little more than what you need at a given time.

9. Based on research, the need for amino acids is highly exaggerated as only 16% or our body is Protein. Pure protein is primarily Nitrogen (N) with some Oxygen and Hydrogen and Carbon. We all know that we get a large share of our Oxygen and Hydrogen need from the air. Since we are able to utilize and assimilate a large amount of our needs of these elements, we are able to build the Nitrogen into our body as protein. This process is done by natural bacteria action that is capable of converting it to our use. People who smoke though cannot pick up Nitrogen from the air so easily but might still get enough from proper foods. Although for your well-being, cessation of tobacco usage is mandatory.

10. Research has been done on the diet of the aboriginal tribes living in the Mountains of Hagen. Their diet consisted of 80 % Sweet potatoes. The rest consisted of fruits and green leaf vegetables. Their daily consumption of protein was around 9.92 g. Meanwhile, eliminated in their fecal matter was a protein of around 15 times more of what was ingested. This phenomenon illustrates the protein synthesis illustrated above.

Definitely cutting back on the ‘wrong’ kinds of Carbohydrates such as Cakes, Confectioneries, Bread, Polished rice and the like will be mandatory for weight-loss, but replacing them with high protein foods is- just as from the points above-unnecessary and actually harmful for overall health and fitness.

So what should we eat? Simple, Raw and properly cooked Fruits, Roots and Leafy Vegetables. Not only is this kind of diet unmatched for speedy weight-loss, but your body will thank you for the change as you mechanically (via the broom-like/mucus-binding qualities of these substances) cleanse yourself from perhaps a life-time of wrong eating.

Remember the famous quote by Hippocrates; the “Father of Medicine”: “Let your foods be your medicine and your medicine your Foods!” Therefore, don’t believe the hype of high-protein/low carbohydrate diets for weight-loss or fitness. For optimal health a wise combination of your organic, seasonal fruits, roots and veggies is the best and safest way to go.

# posted by Medical Information : 3:25 AM  0 Comments

To avoid being ourselves a part of the general social problem of mental health, we each must follow a personal mental fitness programme just as we follow our physical health programme. In this way we can anticipate a comfortable future for ourselves and contribute to a healthier society in general.

Many people have to learn to adjust to physical disabilities and physical disease and often can still lead relatively comfortable lives but mental diseases are even more difficult. They have a powerful negative effect upon our total well-being as well as upon everybody around us and frequently one patient will require several helpers. Without mental health life can become unbearable.

We know that there are certain habits and practices which will give us good physical health but how do we know what to do to keep ourselves mentally healthy? Where can we learn to follow a mental health programme?

Mental Health Rules

If the rules and requirements for physical health and fitness are well known to be associated with hygiene, posture, nutrition, pure water, exercise, relaxation, sleep and rest, sunshine, fresh air and the need for a clean, natural environment, it seems reasonable that we can follow the same principles regarding our minds. And if we apply these rules with the same enthusiasm we give to physical fitness, we can surely expect good results to follow.

So to maintain mental health we need a clear, uncluttered mind, positive attitudes, nourishing or enriching thoughts and ideas, ample exercise to keep our minds strong and flexible, sufficient rest and sleep for restoration of our mental energies and a wholesome mental environment.

Our mental environment is as important for our minds as the physical environment is for our bodies. Our minds can only thrive in surroundings which are congenial and free of disturbing and negative thoughts and influences.

Basically then, the rules when defined, are seen to be simple, requiring only a degree of self discipline in order to put them into effect. The key to success is in the application of the principles. Then we can expect to retain our intelligent grasp on life, keep our full mental faculties unimpaired and retain a joy in living to the end of our days.

We may see others exercising for physical health and admire what they are doing but we will never know the benefits they feel until we follow suit and do the same. We each must make our own effort and this is just the same regarding mental fitness. Those who are getting good results are already following the mental health rules.

Concept Of Mental Health

To motivate us we have to have a concept to inspire us. So, just as we know how we feel when our body is in a healthy state, we need to consider what constitutes an ideal healthy mental state. These signs of good mental function and expression are recognized in a person who has balance and stability, mental strength, rationality, self-confidence, will power, vitality, mental creativity, compassion, developed talents, generosity, fearlessness, love and kindness. We refer to the ideal when we are assessing our own qualities.

Our general concept also anticipates that such a person would be cheerful rather than morose, calm instead of confused, ethical and law abiding, truthful, fair minded and self controlled. Perhaps, we would also naturally anticipate that such an individual would have a good sense of humour as well as a capacity for logical thought and common sense. They would also possess a degree of self confidence which would allow them to feel secure and therefore kindly disposed towards others rather than expressing defensive behaviour and negative traits of personality.

Any healthy minded person is intelligent and creative with a keen intellect, capable of generating new thoughts and expressing a wholesome enthusiasm for life. This latter quality is perhaps of most importance. But we need to build up a clear picture of our own as to what we are aiming for in our efforts to achieve and maintain mental health.

Above all, we wish to live untroubled and at peace within the inner world of our own mind.

Thoughts And Feelings Are Entwined

The human psyche however, is a blend of both thinking and feeling. Our nature comprises a partnership or co-operation between emotions and thought. Sometimes it is difficult to distinguish the difference between thought and feeling when they are blended, or even confused. But they are certainly aspects of our nature which function on different planes. Sometimes thought and feeling run parallel, sometimes not. For instance we can have happy thoughts and entertain similar joyful feelings or can have pleasant thoughts yet can experience a feeling of foreboding. Our happiest moments however, come from a positive and harmonious blending of both aspects of our psyche. So we must be sure that our thoughts and our feelings work together.

We require discipline and self-control to establish physical health and we require application of the same when we are ensuring the health of our emotional state. As our emotions have a strong influence upon our thinking we must remain positive to ensure that negative emotions have no chance to endanger the plans our mind sets for our life goals. Rather, we depend upon our strong and happy emotions to give impetus to those goals.

There is no point in spending mental energy for a cause only to have its success undermined wayward emotions. And equally it is not satisfactory to have strong positive emotions seeking expression but that are denied by our own fear or negative thinking.

Mind Must Master The Emotions

Following the natural fluctuations and difficulties between thoughts and emotions experienced in adolescence, it is fundamental to our character and well being that in maturity, our thoughts assume the responsibility of leadership over our emotions. So when conflicts arise, as can often occur, the mind can be responsible for employing the emotions in such a way as to result in happy, positive outcomes.

The mind must assume the powerful role of benign Director of our lives, encouraging our best emotions and subduing the negative. This is the starting point for mental fitness. Good teamwork between a positive mind and balanced emotions results in an ideal state to undertake mental fitness disciplines, just as a physical fitness exercise programme is a pleasant experience when the body is willing. Conflict between mind and emotions generally results in indecision, depression or in emotional storms which temporarily damage any determined intent of the mind.

Most psychological tensions are based on this disparity between what our mind aims for and what our emotions desire. They must become co-operatively harnessed to a single purpose or at least oriented in the same direction.

Get to know your emotional moods and energy and learn to be happy and to expand your capacity to experience positive emotions, the greatest of which is love. But let your emotional nature be directed under the leadership of your thought.

Just Follow The Rules

Once we know the role of the mind and its natural duty is to direct our emotions, we can accept the responsibility and feel confident that we can cope with any of our own rebellious moods and emotions. We are then free to follow the mental health rules: We need to keep a clear, uncluttered mind; maintain positive optimistic attitudes; entertain enriching thoughts and ideas; give exercise to our minds to keep them both strong and flexible; ensure we have sufficient rest and sleep for restoration of our mental energies; and provide ourselves with a wholesome mental environment.

Become Free Of Stress

Stress is said to be the most common symptom of mental disease. It is difficult to avoid exaggerated responses and to remain un-phased by extremes in others and remain calm and rational at all times. A person who can do so earns our admiration and we should try to follow instead of reacting quickly according to our old habits.

Negative moods and conditions of stress and tension in others cause us to react quickly as stress is infectious unless we keep a hold on our responses just as we have to learn to handle our own stress to avoid affecting others in a negative way.

We all experience minor symptoms of mental disturbance or anxiety on occasion and it is best that we learn to deal with stressful situations as they arise.

There are many ways to deal with stress - from learning the art of relaxation and meditation, yoga, tai-chi , taking up a hobby or a sport, deep breathing, herbal tonics and supplements, therapeutic massage and so on. But remember to be kind to yourself and be sure that you are caring for yourself as you should, enjoying a natural lifestyle of your choice, developing your inherent talents and creating a life which is according to your own plan. Then you will be so happy that there is no room for inner stress.

If you should suffer anxiety which is not due to obvious factors, it may be advisable to seek the counsel of a professional psychologist who can help you to regain perspective or advise you appropriately.

Stress is just another way of saying something is wrong in our lives, whether it is within ourselves, our circumstances or in regard to wrong decisions and choices. Each of us inwardly holds the key to what is causing our unhappiness. Each of us has the capacity to correct what is wrong if we are honest with ourselves and are prepared to make changes.

The simplest way of relieving nervous tension is by practising relaxation and meditation, But there are many simple and natural ways of relieving stress through self-help methods.

# posted by Medical Information : 3:24 AM  0 Comments