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1. Be selective in what you eat. As we age,[link widoczny dla zalogowanych], our bodies need more nutrition and fewer calories. Adding nutrient dense foods with lots of color will add more nutrition. The darker the food, the higher the antioxidant and nutrient punch. For example, black or red beans have a higher iron and antioxidant value. Spinach has more nutrition than iceberg lettuce.
Ok its official the Baby Boomers have hit middle age. Born 1946 to 1964 we have moved in to the middle part of our lives. And, being that we are known as the rebellious generation, we are likely to rebel against aging as well. Here are a few tips taken from the book,[link widoczny dla zalogowanych], Boomer Be Well! Rebel Against Aging through Food,[link widoczny dla zalogowanych], Nutrition and Lifestyle (2011), Susan M. Piergeorge,[link widoczny dla zalogowanych], MS, RD
7. Consume complex carbohydrates. We boomers have seen the low carb diets come and go. Here’s what’s for sure—complex carbs are good for you. We need them for B vitamins which help with metabolism, nervous system health and their anti-inflammatory properties. They also provide satiety, boost immune health, heart health and assist with digestion. Sources of complex carbs include whole grains, nuts, fruits, vegetables, seeds.
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5. Immunity. How’s your digestive health? 60-70% of our immune system stems from our intestines. Keeping our intestines healthy will bolster our immune systems. What to do? Consume pre and probiotics. Prebiotics are beneficial organisms that are formed when they are digested in our intestines. Sources include whole grains, garlic,[link widoczny dla zalogowanych], onions, bananas,[link widoczny dla zalogowanych], chicory, inulin (the fiber found in artichokes). Some foods are now being fortified with prebiotics such as chicory and inulin. Probiotics are friendly bacteria found in foods and supplements. Food sources include yogurt, buttermilk, kefir and sauerkraut. Be sure to look for live active cultures on the label of these products. When purchasing supplements, follow the instructions on the label and refrigerate after opening.
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2. Add more spice to your life. This is meant to be taken literally. While many may not embrace eating lots of fruits, vegetables and whole grains, spices and herbs are packed with nutrition. A few of the powerhouses include cloves, cinnamon, ginger,[link widoczny dla zalogowanych], garlic, onions,[link widoczny dla zalogowanych], basil, oregano and rosemary. Make up your own herb and spice blend or rub for barbecued meats or seafood. See the recipes tab on
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By Susan M. Piergeorge, MS, RD
See all Articles by Susan PiergeorgeSee Susan Piergeorge&#039,[link widoczny dla zalogowanych];s Expert PageGet Updates on NutritionGet Updates on Susan Piergeorge Average: 0 Your rating: None Tweet
3. Get adequate protein. As we age we lose 3-10% of our muscle mass every decade after our 30’s. Consuming adequate protein is essential in maintaining muscle mass, nervous system health, satiety and immunity. How much is adequate? About 1/3 to 1/2 your body weight in grams of protein should do the trick. For example, if you weigh 150 lbs., 50-75 grams of protein per day will fulfill your needs. One ounce of animal protein contains about 7 grams; a cooked 4 ounce portion contains 21-24 grams of protein.
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Millions of people spend a lifetime searching for the answer to these problems. Many undergo therapy or take medication for years,[link widoczny dla zalogowanych], often with little success.
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Feel the anxiety,[link widoczny dla zalogowanych], let it happen and control it by accepting it and relaxing. Note that here it is very important that you actually have anxiety,[link widoczny dla zalogowanych], feel it and feel yourself control it. The goal is not to be anxiety free, everyone has anxiety but for some of us we have become more sensitive to it (for reasons you will discover later).
The aim is to experience a small amount of anxiety at the lowest level and learn that we can control it. To feel ourselves control it.
There is one way to truly overcome anxiety and fear, here it is:-
3. Move to level 9.
Do the same as before. Feel the anxiety and feel yourself controlling it,[link widoczny dla zalogowanych].
This is no magic method or trick. It is based on how we work as humans – how everybody develops confidence naturally –
When we truly understand what's happening in the mind and body with anxiety-related problems there is much more that we can do to remove the mental and physical symptoms of anxiety,[link widoczny dla zalogowanych]. Natural ways that employ how we work as humans.
Author's Bio:
We are doing nothing more. In the above we are simply breaking huge fears into smaller manageable parts and growing confident step-by-step.
They can seem impossible to deal with and make us feel that we'll never be free
... but it doesn't have to be like this.
In psychology, this is known as systematic desensitisation and using it, a good psychologist can often cure someone with a specific phobia in a matter of hours.
It's possible to take a spider phobic from being petrified of looking at pictures of spiders to being able to allow big hairy (but harmless) spiders crawl over their hands. It is this successful because it utilizes the very way we work as humans in becoming confident.
Indeed, systematic desensitization is one of the methods employed in Cognitive Behavioural Therapy (CBT) - the most successful method to date for helping people deal with anxiety disorders and depression.
Picture a young child,[link widoczny dla zalogowanych], full of apprehension, approaching the (big, scary) ocean for the first time. First they let the water cover their feet; then, when they feel more confident they move deeper, up to their knees. As confidence grows, they move up to their waist ... and so on.
1. Grade things that cause you anxiety on a scale from 1-10 (more if you need to).
10 = situations / circumstances / compulsions / thoughts / tasks etc. that cause only very mild anxiety. 1 = the most terrifying.
There’s even things we can do that don’t involve facing our fears at the start. Things we can do to make us feel stronger and more positive, deep inside.
4,[link widoczny dla zalogowanych]. Gradually move up through the levels,[link widoczny dla zalogowanych].
Only move to the next level when you have mastered taking control at each level. Remember, nobody in this world has no anxiety - it is part of being human. Taking control is feeling scared but remaining calm, not letting it progress to panic.
By Terry Dixon
See all Articles by Terry DixonGet Updates on AnxietyGet Updates on Terry Dixon Average: 3 Your rating: None Average: 3 (1 vote) Tweet
Extreme nervousness and apprehension, excessive worrying and obsessive thoughts,[link widoczny dla zalogowanych], compulsive behaviours, anxiety attacks and panic attacks, irrational fears and phobias, even severe depression - are all based on anxiety and fear.
With the right knowledge it is possible to cure all these problems completely,[link widoczny dla zalogowanych].
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The first order of business with any exercise set up, particularly if you are a “dyed-in-the-wool” couch potato,[link widoczny dla zalogowanych], is to consult along with your health care provider. If you have got cardiac factors, your doctor may want to perform a stress take a glance at to determine a safe level of exercise for you. Bound complications of some diseases will additionally dictate what kind of exercise program you'll take on. Activities like weightlifting, jogging,[link widoczny dla zalogowanych], or high-impact aerobics can possibly create a risk for individuals with diabetic retinopathy due to the danger for additional blood vessel injury and doable “retinal detachment.”
Health experts also contend that patients with sever peripheral neuropathy or PN should avoid foot-intensive weight-bearing exercises such as long-distance walking, jogging, or step aerobics and opt instead for low-impact activities like swimming,[link widoczny dla zalogowanych], biking, and rowing. If you've got conditions that build exercise and physical fitness a challenge, your supplier may refer you to an exercise physiologist who can style a fitness program for your specific needs. If you're already active in sports or work out often, it will still benefit you to discuss your regular routine along with your doctor.
Humans will survive days, or even months without food, however they'll never last each day while not water. Water is, indeed, the most vital part required by the body. Excessive perspiration, without any suggests that of replenishing the lost fluids can result to serious health issues, and even death. Therefore, for individuals who are into strenuous exercises and trainings, it's best to forever drink lots of water. But, for sports enthusiasts,[link widoczny dla zalogowanych], water could not be enough to replace the type of fluid lost. Hence,[link widoczny dla zalogowanych], it would be better if they'd have sports drinks instead. Apart from the fluid,[link widoczny dla zalogowanych], sports drinks have tow further necessary ingredients needed by a person who is into sports fitness: carbohydrates and electrolytes. Electrolytes are typically lost during strenuous physical activity, and this can only get replaced through sports drinks. Carbohydrates, on the opposite hand, are needed by the body during rigid workouts to produce more energy therefore that the body can cope up to the demands of the activity.
This type of activity is needed in order to not strain the body. Hence, before enjoying the sports that you have got forever love, it's best to strive and do some heat-up exercises first. Indeed, partaking into sports activities is one nice way of being physically fit. The best thing concerning it is that in sports, you're ready to enjoy the simplest of both worlds.
4. Heat exercises are continuously vital before any reasonably strenuous activities.
1. Drinks lots of water
Individuals who are into sports fitness need a heap of intakes of vegetables and fruits. This will be because the body is craving for additional vitamins and mineral supplements. It makes the body stronger and healthier enabling it to cope up with demands of the activity.
2. Additional veggies!
Folks who are into sports fitness should have calcium gift on their diet. This can be to provide stronger bones to the body. Since the body is more exposed to greater physical activities, it's important to have stronger bones so as to avoid fractures or bound bone diseases like “osteoporosis.” Calcium will be found in numerous vitamin and mineral supplements. They are also abundant in foods like sardines, tofu, dairy product, etc.
Using Sports Fitness to Have Fun Approach to be Healthy
In sports, individuals ought to learn how to price their health. Otherwise, they can never endure the type of energy that's needed when taking half in sports activities. So, for individuals whoa re into sports fitness, here are some tips that you may use in order to stay healthy and be active on no matter sports you want to pursue:
Obtaining Started
The good news is that it's never too late to get moving, and exercise is one of the best ways in which to begin controlling the onset of any types of diseases. For folks who are already candidates for a few serious diseases like diabetes and heart failure, exercise and physical fitness can improve the condition of some components of the body like insulin sensitivity,[link widoczny dla zalogowanych], lower the danger of heart disease, and promote weight loss. In 2003, the Journal of Clinical Endocrinology and Metabolism had printed an issue relating to the result of their study and found out that lack of exercise and physical fitness were the key factors behind obesity and alternative serious diseases like diabetes. Hence, it's extraordinarily vital for an individual to remain healthy and be physically work so as to avoid such illnesses.
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By questfitnessnj
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The bottom line is that physical fitness and exercise ought to not need to be a rigid activity and should not come back off strong. Your exercise routine can be as straightforward as a brisk nightly neighborhood walk, walking the dog, or simply taking the stairs instead of the elevator. The important thing is that you keep on moving. Each little bit really helps a lot. In the top,[link widoczny dla zalogowanych], you'll understand that the numerous things that good food will bring you are equally the same as what physical fitness will do for you.
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Once you talk regarding sports fitness, what comes initial in your mind? It's, basically,[link widoczny dla zalogowanych], the different sports activities, right? This can be because sports fitness has continually been referred to as the sports itself. Typically,[link widoczny dla zalogowanych], sports entail physical activities that are sometimes administered for some “recreational” functions such as self-satisfaction, entertainment, competition, etc. It uses physical activity that is why most fitness experts regard sports together approach of staying work and healthy. It can also be considered as one approach of physical fitness; the sole difference is that sports fitness is more inclined to the event of ability or ability. But, like physical fitness, sports fitness is also capable of toning down the body fats of a person. As a result of of its rigid and strict health program, a sports enthusiast is during a position to take care of a well-balanced lifestyle in order to cope up with the strenuous demands of sports.
Nevertheless, in our increasingly sedentary world, where virtually each essential task will be performed online, from the motive force’s seat, or with a phone call, exercising and being physically work will be tough case to sell. Actually, everyone ought to exercise, however survey shows that solely 30% of the United States adult population gets the recommended thirty minutes of daily physical activity,[link widoczny dla zalogowanych], and 25% aren't active at all. Inactivity is thought to be one in all the key reasons for the surge of kind two diabetes in America, because inactivity and obesity promote insulin resistance and other factors that trigger alternative sorts of diseases.
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2 - You need a new solution
What had been working was no longer a viable solution. I needed a new housemate and after several interviews I realized I could not possibly live with someone else. I knew what it was like to live with someone who was really compatible. Financially I either needed to find a housemate or move so I could live alone. To live alone meant less expensive accommodations and those were to be found in the Midwest near my children. Two choices, two solutions to consider.
Had I known I was going to move I would not have invested in my yard,[link widoczny dla zalogowanych], I might have waited to get my two kittens rather than drive young animals across the country. But I didn’t know I was going to move,[link widoczny dla zalogowanych], until I did know. And when I did know I knew it absolutely and irrevocably.
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I do a quarterly personal heart check to see how I’m doing in my business and in my life, if I am still aligned with my passion and my values. When you are faced with the opportunity to make a new decision,[link widoczny dla zalogowanych], look to see how your situation has changed, seek a new solution, and consider all the changes that may affect both your current situation and the one you are choosing, then tune into what you truly want and you’ll be able to make a good decision quickly with accuracy, conviction and confidence.
1- The situation has changed
I’m 77 and although I plan to live to 114,[link widoczny dla zalogowanych], but truth is, I’m still an older person who should be living near her family. The reality check was that I was ready for some physical help and to be in an environment that was easier to maintain. When I told people I was moving from California to Kansas City they said,[link widoczny dla zalogowanych], “Why?” When I said “To be with family” they all agreed it was a wise move. When considering a change be aware of all the circumstances surrounding your decision, your current needs as well as your future needs.
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In our lives we contemplate many choices. Sometimes we explore them rather deeply and then decide against them. Sometimes we act impulsively on the spur of the moment. But both scenarios happen when we know ourselves, when we have a relationship with our inner wisdom that we trust. Here are four reasons for making a new choice.
In order to make a good decision quickly,[link widoczny dla zalogowanych], you have to be aware of the reality of what you have created so far. It is your thoughts,[link widoczny dla zalogowanych], beliefs and actions that have combined to draw to you your present circumstances. Look to see what is balanced. Look to see what is unbalanced. Examine your finances,[link widoczny dla zalogowanych], your health,[link widoczny dla zalogowanych], your relationships,[link widoczny dla zalogowanych], and your spiritual nourishment. Whatever is not working should be dropped. Whatever is working should be pursued further.
One of the major reasons we make decisions is because something changes. In my case, my wonderful housemate lost her job and made a decision to move across the state to be closer to her sisters. That meant that in order to manage the rent I needed to find a new housemate. But the other thing that had changed was that she was the best housemate I’d ever had. The situation had changed and I began to contemplate how I would like my “next” to be.
4 - Take a Reality Check
I decided to move half way across the country within an hour of knowing that I must. It was a huge decision,[link widoczny dla zalogowanych], made quickly and acted on in confidence. Do you know yourself well enough to do that?
3 - There are other circumstances building up that need to be considered
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The most important 'component' of the reputation you develop is trust! As touched upon above your reputation must be a positive one that reflects credibility but building trust is just as, if not more important. If people can not trust in you then any efforts you put into social networking for business will be wasted. People can not be expected to part with their hard earned money if they lack faith in you so obviously building trust is a priority. The best way to achieve this trust is to make a habit of being helpful or freely offering any type of information that may be of use or interest to others. Do so without any expectations of receiving anything in return and people will quickly regard you in a trustworthy manner. Besides, it feels good to be helpful to other!
In order to get the best results when social networking for business here are 3 things you will need to do,[link widoczny dla zalogowanych].
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The bonds you do develop need to be meaningful insofar as maintaining a knowledgeable,[link widoczny dla zalogowanych], professional and always helpful profile. For any marketing attempts to be successful people must first have some confidence that you know what you are talking about and that your intentions are good and not all business. Your best results will come ONLY after you have taken the time to develop this good reputation with others.
Develop Trust
Establish Credibility
Take off your selling shoes and pull up a chair so you can get to know people,[link widoczny dla zalogowanych]. Building relationships is an absolute must to even get notice on any social sites and as you know this takes time,[link widoczny dla zalogowanych]. Even if you are only social networking for business time must first be taken to develop some type of bond with others or you will be invisible to them and useless to your business!
Marketing on social networks requires more of a focus on the human element since its more about building relationships then it is your technical knowledge. There's no way around it,[link widoczny dla zalogowanych], social networking for business requires building trust with others which requires time and interpersonal skills. You notice I did not say effort since making 'friends' should be more an act of enjoyment and not regarded as labor!
Exercise Patience
There is no need for technical skills when marketing on social networks just simply be willing to pull up a chair and stay for a while,[link widoczny dla zalogowanych]. Tapping into the viral potential of these communities will require building relationships with others first and this will take time and patience,[link widoczny dla zalogowanych]. By building trust with people in this way simply makes it easier to effectively promote to them in the future. It is very important to remember these are in fact social communities therefore your acceptance MUST precede any marketing efforts,[link widoczny dla zalogowanych]. Once this acceptance is earned by following the 3 suggested steps above it will make social networking for business a breeze for you,[link widoczny dla zalogowanych]!
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Strengthening exercises help increase muscle strength. Strong muscles help to support the joints, making the joints more stable, and helping a person move more easily and with less pain. The two types of strengthening exercises are isometric and isotonic.