EXERCISE TIME

Think you don’t have time to exercise? Your life is too busy, too crazy? Can’t afford the gym fees?

First let’s do the math before we make a rational and educated decision. I am all about common sense and practicality.

Let’s say you exercise 5 days per week, an average of 30-45 minute each time. With time to warm up and cool down/stretch time, change your clothes, let’s round it up to one hour per day. This would total 5 hours per week. If you couple this with proper nutrition, you have now developed a healthier body, much less susceptible to cold and flu, cardiovascular diseases, diabetes, high cholesterol, depression, mood swings, osteoarthritis, heart attacks, early aging, etc

But you ARE a very busy person. That extra 5 hours per week can be used to complete that project at work, to watch that one show on TV you really like, to go out on the town with all your friends, go out and see that new exciting movie that was just released. Sounds like a blast ! We all need those aforementioned at some point.

For a minute let’s forward the clock to 10-20 years in the future. Your first heart attack. Ambulance or helicopter ride. Hospital stay. Procedures, X-rays, tests, blood samples. This sounds time consuming, expensive, life disrupting.

Would you take all this and trade it back for having had the foresight to use those 5 or so hours per week in a more productive manner for your health, emotional and physical well being?

Spending time on your health is not a matter of “IF” but a matter of “WHEN AND HOW”. You can spend it today, working out and eating better or you can spend it later at the doctor’s office and hospital.

And with the body weight method you can’t even use the “I can’t afford a gym” excuse. And if you do get a membership, it’s still much cheaper than a hospital stay. And personal trainers are much more reasonably priced than surgeons.

Still think exercising is a waste of time? As for me, I will choose how and with whom I spend my time, and the quality of this time

ZINC

Zinc

It is a mineral that is vital to many biological functions. It is an essential mineral that is a component of more than 300 enzymes needed to carry out proper body function. Zinc is key for healthy skin, connective tissue, vision and reproduction. Zinc has also been recognized in research to help promote a healthy and normal immune system.

Biological functions and health benefits of zinc

Zinc has a range of functions.. For many years, zinc has been used as an astringent, an antiseptic and a skin protectant. Zinc is an important mineral which is essential for protein synthesis and which helps to regulate the production of cells in the body's immune system. By boosting the immune system, zinc may also protect against fungal infections and various infectious disorders, such as conjunctivitis and pneumonia. Zinc also has some antioxidant properties, which means that it helps protect cells in the body from the potential damage caused by free radicals. Zinc is especially important in the prostate and may protect it from early damage that could lead to cancer. As a component of many enzymes, zinc is involved in the metabolism of proteins, carbohydrates, lipids and energy. Zinc is important in the metabolism of vitamin A and collagen, cellular immunity, maintenance of taste acuity, and the development of reproductive organs. Zinc assists in maintaining the proper concentration of vitamin E in the blood. Zinc also plays a role in the regulation of appetite, stress level, taste, and smell. It is essential for normal growth and development, and for most aspects of reproduction in both males and females. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence.

Zinc deficiency

Zinc deficiency most often occurs when zinc intake is inadequate or poorly absorbed, when there are increased losses of zinc from the body, or when the body's requirement for zinc increases. Signs of zinc deficiency include · hair loss, · skin lesions, · diarrhea, · wasting of body tissues Eyesight, taste, smell and memory are also connected with zinc and a deficiency in zinc can cause malfunctions of these organs and functions. Lack of zinc may lead to poor night vision and wound-healing, a decrease in sense of taste and smell, a reduced ability to fight infections, and poor development of reproductive organs. Zinc deficiency can lead to immune dysfunction and impairments in growth, cognitive function, and hormonal function. People who are zinc deficient tend to be more susceptible to a variety of infections. Children with ADHD tend to have lower blood zinc levels than children without ADHD.

Dietary sources of zinc

Good sources for vegetarians include dairy products, beans and lentils, yeast, nuts, seeds and wholegrain cereals. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc.

Side effects, precautions,

Even though zinc is almost an essential requirement for a healthy body, too much zinc can be harmful to the human body. Excessive absorption of zinc into the human body can lead to reduced iron function, and impair the immune system. The major consequence of long-term consumption of excessive zinc is copper deficiency. Zinc lozenges may lead to stomach ache, nausea, mouth irritation, and a bad taste. . Do not take zinc supplements and copper, iron, or phosphorus supplements at the same time. It is best to space doses of these products 2 hours apart, to get the full benefit from each dietary supplement. Adult and teenage males: 9 to 12 mg Adult and teenage females: 9 mg Pregnant females: 15 mg Breast-feeding females: 15 mg Children 7 to 10 years of age: 7 to 9 mg Children 4 to 6 years of age: 5 mg Children birth to 3 years of ag: 2 to 4 mg Children 1 to 3 years: 3 mg Infants 7 to 12 months: 3 mg Infants birth to 6 months: 2 mg

Tips for safe snow shoveling

Shoveling snow can also wreak havoc on the musculoskeletal system. Here are some tips for safe snow shoveling:

· If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.

· Layer clothing to keep your muscles warm and flexible.

· Shoveling can strain "de-conditioned" muscles between your shoulders, in your upper back, lower back, buttocks and legs. So, do some warm-up stretching before you grab that shovel.

· When you do shovel, push the snow straight ahead. Don't try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions.

· Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.

· Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.

· Stop if you feel chest pain, or get really tired or have shortness of breath. You may need immediate professional help.

· Stretch well after you are done shoveling. The post stretching may be more important the the pre-shoveling stretches.

After any of these activities, if you are sore, apply an ice bag to the affected area for 20 minutes, then take it off for a couple of hours. Repeat a couple of times each day over the next day or two.
If you continue to feel soreness, pain or strain after following these tips, it may be time to visit a doctor of chiropractic.

Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause a great deal of pain. As muscles and blood vessels contract to conserve the body's heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among the physically unfit. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help avoid injury and costly health care bills.
Simply put, warming up is essential.

Proper Lifting

If everyone would follow Peter's advice, chiropractors around the country would be wealthy

Top 10 Healthiest Countries In The World

Top 10 Healthiest Countries In The World

The top 10 healthiest countries in the world didn’t make this list by accident. There are reasons behind why countries make this list and by mimicking those reasons wherever you live you can be healthy too. Even if you happen to be in the wrong country.

Japan

Japan is known for producing some of the longest living individuals in the world. And what can some of these long lived individuals and an entire country with impressively long lives be attributed to? A big part of the health here comes from the healthy diet rich in fish and seaweed. And the government sponsors exercise programs too.

Australia

Australia boasts low rates of stroke, heart disease, and high blood pressure and they do this with a diet that features red meat. How can health go hand in hand with red meat? Much of the cattle in Australia are grass fed. That’s what makes it healthy.

Sweden

Sweden should be proud of its dedication to the healthcare of children and its high survival rates when it comes to cancer. Public healthcare is well funded and is based on the knowledge that happy people are healthier.

Greece

Greece may owe part of its claim to a spot on this list to the social aspect of dining. Eating is not rushed because it is a social activity. This slow eating gives the body time to digest food properly which is something that cannot be done when you eat in a hurry.

Italy

Italy has a dietary focus that includes primarily fresh, unprocessed foods. This alone is enough to give any person or any country excellent health.

Iceland

Iceland has a healthcare system that is serious about caring for infants and their parents. There is plenty of medical care leading up to the birth and after the baby is born. Parents get 3 months paid work leave for every child born too.

Cuba

Cuba, believe it or not, lays claim to some of the best healthcare around even without all the latest medical equipment and technology. How can this be? They work on detection and prevention. Healthy does not mean treating a condition so much as avoiding it in the first place.

Finland

Finland’s local governments started emphasizing the importance of fruits and vegetables as part of a healthy diet some time back and the people listened. Thanks in part to these efforts, fruit and vegetable intake almost doubled and that was enough to make people a whole lot healthier.

Germany

Germany has it all. There are fresh, unprocessed foods and nationalized healthcare. And there is a society full of people who take part in regular physical activity. That’s a recipe for good health.

France

France is always looked to because of its status as one of the healthiest countries. It is also looked to because of its high fat diet, showing that eating plenty of fat does not necessarily lead to poor health. Again, the fact that foods are fresh and unprocessed here is what makes even high fat foods good for health.

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A cool fresh night of sleep

Doctor: Have you taken my advice and slept with the window open?
Patient: Yes.
Doctor: So your asthma disappeared completely?
Patient: No, but my watch, TV, iPod, and laptop have.

"Ventilation"
If you can't open or crack your windows to get fresh air, keep a fan in your bedroom. Consider installing a quiet overhead fan.
Cross ventilation is the best way to create a healthy sleep environment. If you can, open windows (and doors, if possible) to provide fresh air. Research has proven it's conducive to good sleep to have some air movement in a person's bedroom; even if it's not fresh air.

"Bedroom Temperature"
The ideal Bedroom temperature is between 60 and 65 degrees Fahrenheit. For most people, 65 degrees Fahrenheit is more conducive to restful sleep, but if you must err, do so by sleeping in a cooler, rather than warmer, room

INFLAMMATION

What is Inflammation?

Inflammation is a process by which the body’s white blood cells and chemicals protect us from infection and foreign substances, such as bacteria and viruses. Symptoms of inflammation include pain, swelling, red coloration to the area, and sometimes loss of movement or function.

Inflammation is also a component of chronic diseases, such as heart disease and strokes.

Inflammation of the heart (myocarditis) may cause shortness of breath or leg swelling.

Inflammation of the small tubes that transport air to the lungs may cause an asthma attack. Inflammation of the kidneys (nephritis) may cause high blood pressure or kidney failure.

Inflammation of the large intestine (colitis) may cause cramps and diarrhea

Pro-inflammatory foods will increase inflammation, increase your pain from the inflammation, and may also raise your risk for chronic disease. Loading up on junk foods, high-fat meats, sugar and fast foods will increase inflammation in your body. This is partially due to the unhealthy fats used in preparing and processing these foods, especially trans fats and saturated fats. Processed meats, such as lunch meats, hot dogs and sausages, contain chemicals such as nitrites that are associated with increased inflammation and chronic disease.

Saturated fats are also found in meats, dairy products and eggs. While all of these foods are important source of minerals and vitamins, you don't need the extra saturated fat. These foods also contain fatty acids called arachidonic acid. While some arachidonic acid is essential for your health, too much arachidonic acid in the diet may make your inflammation worse. Be sure to choose low-fat milk and cheese and lean cuts of meat, which will not promote inflammation.

Diets high in sugar have also been associated with inflammation, obesity and chronic disease such as diabetes. Eliminate high-sugar foods such as sodas, soft drinks, pastries, pre-sweetened cereals and candy.

In other words, inflammation while needed in response to an injury, can be detrimental to your health.

Here are 6 ways to help you reduce unwanted inflammation in your body.

1. Stop smoking

2. Get active: it's a great way to lower inflammation without any side effects associated with medications.

3. Shrink your waist size. If you're a woman with a waist measurement of over 35 inches or a man with a waist of over 40 inches, you probably have high inflammation.

4. Get enough sleep. A study shows that elderly people with high blood pressure who sleep less than 7.5 hours per night have dramatically elevated chances of having a stroke or heart attack or suffering sudden cardiac death.

5. Reduce stress. High levels of stress hormones can lead to the release of excess inflammatory chemicals, so try each day to pencil in 15 minutes of relaxation—deep breathing, meditation, or a bubble bath that lets you leave the world behind.

6. Start adding food that fight off inflammation:

· Jalapeno peppers – chop these up raw into your salsa for a great kick and pain relieving power

· Walnuts – they are very high in Omega Fatty Acid which is huge in fighting inflammation

· Dry roasted almonds – grab a handful of these tasty pain fighters for a snack

· Carrots – they aren’t just for Bugs Bunny… enjoy them raw as a snack or on your salad

· Broccoli – cooked or raw, broccoli quickly goes to work on that inflammation too

· Olive oil – just a single tablespoon drizzled on your salad has as much pain fighting power as an entire half cup of broccoli

· Raw spinach – hope you love salads because adding some raw spinach to it will pump up your body’s ability to fight off systemic inflammation

· Wild Atlantic salmon – my all-time favorite inflammation fighting food… wild Atlantic salmon is a heavyweight champion in a small package – a 3oz portion can fight inflammation as well as 6 cups of raw spinach!