Health Tips : Sodium

Sodium—the element that, together with chloride, makes up salt—is necessary to help your body maintain fluid balance and also to help your muscles relax and your nerves transmit signals. Sodium also helps maintain normal blood pressure. Today, it gets a bad reputation (and deservedly so) because Americans eat too many salty processed foods and therefore consume more sodium than necessary, which results in adverse health effects.

Best Food Sources

Since most of us consume quite enough sodium in our diets, this might be one nutrient you need to think about limiting. You can generally assume that fruits, vegetables and legumes are low in sodium unless salt has been added during cooking. (One teaspoon of salt contains about 2,300 milligrams, or 2.3 grams, of sodium.)

Most of the sodium consumed in a typical diet comes from salt added in the processing of foods, such as meats, hot dogs and cold cuts; margarine and butter; breads and cereals; chips, nuts and pretzels; canned vegetables and bottled sauces. Other dietary sources of sodium include the flavor enhancer monosodium glutamate (MSG), other food additives, and antacids, many of which contain sodium bicarbonate.

Sodium Rich Sources

Soft Pretzels

Chiken Soup

Soy Sauce

Pickles

Crab

Mexican Blend Cheese

Inadequate Intake and Deficiencies

A sodium deficiency is not likely unless you have been experiencing persistent diarrhea or vomiting or excessively using diuretics, or you have kidney problems or other medical conditions that result in the loss of sodium. If it happens, symptoms of a deficiency can include headache, nausea, vomiting, dizziness, muscle cramps, disorientation and fainting. Excessive fluid intake has been shown to induce a rare condition called hyponatremia in which sodium is diluted to abnormally low amounts in the body. Marathon runners and other athletes who consume large amounts of water in relatively short periods of time occasionally develop the condition. Symptoms are similar to those of sodium deficiency but can advance into more severe complications including seizures, coma, brain damage and death.

Excessive Intake

Too much sodium in the diet may contribute to high blood pressure, which can increase your risk of heart disease and stroke. The American Heart Association’s most recent statement on sodium concludes, "A diverse body of evidence has implicated excess sodium intake in…elevated [blood pressure]. Independent of its effects on BP, excess sodium intake adversely affects the heart, kidneys, and blood vessels. The potential public health benefits of sodium reduction are enormous and extend to virtually all Americans." Individuals more sensitive to the effects of high sodium intake include those with existing high blood pressure, diabetes and chronic kidney disease, the elderly and African-Americans. A diet high in potassium or low in fat can slightly offset increases in blood pressure due to high sodium intake, but it’s best to limit intake to recommended levels.

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Office Spring Clean: 7 Ways To Make Your Work Life Healthier

You’re there most days, but how often do you make the time to de-clutter and revaluate your work life? We don’t mean just moving the odd mouldy mug or two. Everything from the environment you’re in to how much time you spend in front of the screen can impact your office health.

Head into the new season with a spring in your step; here are seven ways you can make your work life so much healthier.  

Get Some Natural Light

With tight deadlines looming and not a minute to spare, fitting in some sunshine time may not be your top priority. But don’t be too quick to dismiss it; those glorious rays can really help your productivity.

In A Literature Review of the Effects of Natural Light on Building Occupants, authors L. Edwards and P. Torcellini were so impressed by the benefits of natural light that they encouraged businesses and institutions to install “properly maintained daylighting systems” when designing new buildings, to help promote better health in its occupants.

During their study they found that natural light helps “cure some medical ailments, decrease stress levels for office workers and improve performance.” Get your dose of vitamin D by taking a lunchtime walk or brainstorming outdoors.

Embrace Healthy Competition

It’s easy to get stuck in the same old routine at work. With the mind-set of ‘clock-in at 9, leave at 5 and forget whatever’s in-between’ you tend to do just what’s required of the job without the drive to progress to the next level. To break the cycle, try to embrace a little healthy competition.

Be that through outdoor activities or office teambuilding, healthy competition can catalyse innovation, shake off complacency and establish a better understanding of your market. But keep it healthy. Jason Spievak of Invoca agrees, “competition doesn’t have to be serious or even directly related to a business objective.” Get a pool table in, socialise with workmates and make it fun.

Get Stand-Up Desks

The reports are true, “sitting is the new smoking.” According to Just Stand.Org, the average person “sits approx. 7.7 hours a day,” which can result in all kinds of health problems, even if you exercise regularly. Lots of sitting not only encourages slouching and bad posture, but also cardiovascular issues, diabetes, high blood pressure, depression – it can even impact your metabolic rate.

Many argue that the solution to a sedentary work life is standing tables, or even treadmills tables to increase energy, burn calories and get the blood pumping. But if they’re out of the question, just remember to take frequent breaks. Stepping away from the screen helps you manage day-to-day tasks more effectively, whilst keeping the body healthy.

Buy A Plant

If you’re de-cluttering your desk and are wondering what to replace that mound of paperwork with, buy a plant!  According to a study conducted at the Norwegian University of Life Sciences and Uppsala University in Sweden, the presence of a potted plant can lower stress levels dramatically.

They found that potted plants help reduce tiredness, dry throats and headaches. They even saw connections between those who had plants on their desk and the number of sick days they took – it was far less than their plant-less counterparts!

Whilst they’re not 100% certain why that is, one idea is that the plants are helping to remove harmful compounds from the environment. Speaking to the Daily Mail, researcher Dr Bringslimark said, “there could be a psychological explanation in that people believe plants are healthier and are likely to evaluate their own health more optimistically.”

Whatever the reason, it seems to work. Replace dusty old post-it notes with a health-helping plant.

Healthy Snacks

Energy levels can run low at the office, so encourage colleagues to bring a healthy supply of snacks. The kitchen provides a ceaseless stream of sugar-filled coffee, but what about apples, bananas, almonds and dried fruit? These help you stay alert when you start to feel sluggish, without the sugar-crash minutes later.

Snacking isn’t a bad thing. According to a study published by the NPD Group, “consumers following the healthiest diets snack twice as often as those with less healthy diets.” So stock up – Greek yoghurt, dried cherries and sunflower seeds are healthy, tasty choices.

Change Your Commute

The commute to work can be tough. Whether you’re fighting for a seat on the train or stuck in traffic, it isn’t good for your health. For many, it feels like little can be done – you have to get there somehow! But once you realise the effect commuting can have on your body and mind, you may be inclined to find an alternative route. A recent report from the UK’s Office of National Statistics found that “riding a bus for 30 minutes or longer was associated with the lowest levels of life satisfaction and happiness,” says TIME Magazine.

If relocating is too drastic a move, try dusting off your bike – the break from busy commuters and endorphins from the exercise will leave you far happier and healthier.

Office Pet

If you’re at loss of how to make your work life healthier, try persuading your boss to bring in an office pet. Animal lovers will agree; puppies and kittens make everyone happy.

In a review of research on domestic dogs and human health in the British Journal of Health Psychology, they discovered that pet owners tend to be healthier. They found evidence to suggest that dog owners have lower blood pressure, lower cholesterol and are even less prone to minor / serious health issues.

Speaking to The Guardian, clinical psychotherapist Terri Bodell supports this idea saying, “pets at work can help employees to relax… and improve morale.” Request an office pet immediately – it’s for the good of your health!

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Beauty Books: Are They Worth Your Money?

Are you interested in promoting their presence? If you are, are you interested in learning what types of details correct is best for you, as well as how to accept it? If you are, you may have put to its the internet, the best free resource for ordering magazines or to its print publications, but have you never considered about selling a beauty book? If you haven't or only if you only have then, you may be wondering whether or not beauty stories are actually worth the money. 

When it stems to measuring whether or not beauty writings are worth the money, there are a significant number of the important factors that should be taken into consideration. For example, beauty works come in a credit card number of products on the market. If you are looking for your article something, like how to adequately apply and remove makeup, you may be able to make a beauty book that specializes solely on those tasks. Beauty books that are right to the point and personable -- this book and require all the company's products that you are looking are the best and they are definitely worth your money. 

In response, when going to evaluate if beauty writings are worth the buy, you will want to individually examine any book that you are interested in. Works even cover the subjects of life but some information about the information in this book may be offered in different types of monetary aggregates. For instance, if you were looking to pay a beauty book that discussed the actual places to accept makeup, you generally want to see illustrations or pictures; right? Before you think, not all beauty guides consist images or text. That is why it is unusual that you discover as little as you can about a beauty book before deciding to purchase this one instead. 

Although the beauty book or stories that you would like to pay are important or central or not in evaluating if the book or true stories are the worth your money, so is the base in which you purchase them from. You should know that beauty books can be shown at the combination of different regions of the world. For starters, you can get beauty stories from real world shops, beauty energy hotels, store inventory, and fashion stores. In response to the house, you can also accept beauty stories from a large number of items. You will need to consider commodity rates last to maintain that you were getting a business deal works to their advantage or at the least to make sure that you aren't being overcharged. 

If you are interested in selling a beauty book, but you are also on the budget, you will need to know about making applied stories. There are a variety websites, including various online auction sites such as ebay, where you can get applied stories, involving employed beauty books. Generally, if you'll include to teach parked revenues or book sales, you may intend to feel about filling your open for beauty works. The sales, departmental stores, and overhauled existing websites often require you to find a great book for the last fifty off the genuine whole sale cost. 

The decision as to where you want to pay a beauty book from, as well as which this book you would include to purchase is yours to give. With this in mind, however, it is crucial to keep sure that you know really what you're buying. Actually renting a beauty book without skipping through source book in the book store next or the writing internet reviews is virtually entirely a bonafide manner to be met with disappointment or so end up wasting his money. 

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15 TIPS TO IMPROVE YOUR RUNNING

15 TIPS TO IMPROVE YOUR RUNNING

Running is a great way of workout but can sometimes be harmful if not done in the right way. Here are the few tips that can help you run faster and longer with more fun.

MAKE SURE YOU WARM UP

A good warm up can help you avoid cramps and side stitching during a run.

DON’T AIM FOR THE SKY INITIALLY

If you are a beginner, make sure you don’t set daunting targets for yourself right off the bat. Start with small, easier-to-achieve targets and once you get used to it, aim for the higher ones.

RUN IN GROUPS

Studies claim that runners in a group tend to perform better. So don’t be afraid of peer pressure and start running with other people.

DO A RUN/WALK COMBINATION

If you are a beginner, running for the entire distance can take a toll on your body. Therefore, an easy walk after a high intensity run is the way to go.

RUN OUTSIDE

Running on a treadmill can be boring, making you stop after a short run. Get yourself outside for a run and you might run a bit longer.

DO NOT OVERDRESS

It is important to be light while you are running. Make sure you aren’t overdressed or your sneakers aren’t too heavy.

RUN HILLS

For improved running performance, you need stronger legs and this is where running up the hills can help you. It strengthens the leg muscles while increasing your speed and endurance.

STAY WELL HYDRATED

Proper hydration is a key to improved running performance. Stay away from a high-fiber, high-fat meal before a run. If you are planning for a longer run, make sure your carbohydrate intake is proper. Keep yourself hydrated with water or energy juices during the run to compensate for the loss of body fluids through sweat.

DO STRETCHING IN BETWEEN

Constant running for a long period can tighten your muscles and cause cramps. If you feel a muscle tightening, stop immediately and do stretching exercises for a few seconds. 

DO STRENGTH TRAINING

Your body should be strong enough to endure the vigours of running. Appropriate strength training under the guidance of a professional will make your body fitter for running.

SWITCH RUNNING MODES

It’s important to vary the running intensity for better results. A right combination of high-intensity runs and slow runs every week will improve the running performance.

CHANGE YOUR RUNNING ROUTES

Try to find new routes to run every now and then. Running on the same route for long can be monotonous and can decrease your motivation.

BE CONSISTENT

Practice makes perfect. It is important to be consistent in your practice and constantly find ways to keep yourself motivated.

CHANGE RUNNING SHOES REGULARLY

According to Guardian, it is important to change your running shoes every 300-500 miles. High wear and tear of the shoes will slow down your pace as well as will pose an injury risk.

GET GOOD SLEEP

Studies have shown that good sleep makes a runner fitter and faster. If you are short of sleep, you may feel tired and not run the distance that you would have otherwise.

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Eating Healthy When Eating Out

If you go out to a restaurant to eat, you probably

watch your calories very closely.  To assist you

with your calorie watching when dining out, these

tips will help you make the most of it.

-  Always order salad dressings or sauces on the side, 

as this way you have control over how much you add

to your meal.

-  When you order grilled fish or vegetables, you

should ask that the food be grilled without butter

or oil, or prepared with very little or either or.

-  Anytime you order pasta dishes, be on the lookout

for tomato based sauces instead of the cream based

sauces.  Tomato based sauces are much lower in fat

and calories, and tomato sauce can even be counted

as a vegetable!

-  You should always try to drink water, diet soda, 

or tea instead of soda or beverages that contain 

alcohol.  

-  If you order dessert, share with a friend. Half 

of the dessert will equal half of the calories.

-  When you choose a soup, remember that cream 

based soups are higher in fat and calories than

other soups.  A soup can be a great appetizer, as

most are low in calories and you fill you up pretty

fast.

-  When ordering a baked potato, ask for salsa instead

of sour cream, butter, cheese, or even bacon.  Salsa

is very low in calories and provides a healthy

alternative with plenty of flavor and spice.

-  When you are full, stop eating.  Listen to your

body and what it tells you.

-  If you get full, take half of your meal home.  

The second portion of your meal can serve as a second

meal later.  This way, you get two meals for the

price of one.

-  If you're looking to eat less, order two appetizers

or an appetizer and a salad as your meal.

-  If you get a choice of side dishes, get a baked

potato or steamed vegetables instead of french 

fries.  

-  Always look for food on the menu that's baked, 

grilled, broiled, poached, or steamed.  These types

of cooking use less fat in the cooking process and

are usually much lower in calories.

-  Plain bread or rolls are low in both fat and

calories.  When you add the butter and oil, you

increase the fat and calorie intake.

-  As key ingredients to your meal, choose dishes

with fruits and vegetables.  Both fruits and 

vegetables are great sources of dietary fiber as 

well as many vitamins and minerals.

-  Choose foods made with whole grains, such as 

whole wheat bread and dishes made with brown rice.

-  If you crave dessert, look for something with 

low fat, such as berries or fruit.

-  Always remember not to deprive yourself of the

foods you truly love.  All types of foods can fit

into a well balanced diet.

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Tips On How To Stimulate Yourself To Lose Weight

The belief that you are looking at a weight loss strategy displays you have a number of get regarding weight loss. Are you aware precisely what is a good choice for anyone in addition to most that is required now is for you to do something in addition to help to make hidden upgrades for your life style which can be behind. The first task is frequently this particular roughest and also the additionally anyone proceed the more this particular trip gets to always be presented naturally you have decided on the right path to follow.

Obtaining the Determination Pertaining to Weight reduction.

There are numerous fantastic diet plans in existence that could supply top notch benefits. But there is not a definite eating habits which is perfect for every person. Just about all software programs are extremely structured for a passing fancy building block associated with great nutrition, wonderful physical exercise in addition to realistic aims. Possessing realistic aims is probably the crucial aspects to be able to retaining your own motivation pertaining to weight-loss. You will need to carefully look at what we is capable of doing and gaze after.

The motivation pertaining to weight-loss is going to be served insurance firms the actual help of the people people about you can enhance your own chances of success. Possessing help for ones goals is usually a big consider accomplishing these. Despite the fact that experience don't have to have many people to be motivated, acknowledge many in addition to any kind of aid which occurs your path.

However, not everybody has to know that you have chosen that you need to lose pounds. The change within you shape will need time as well as your motivation for fat loss will become affected if every time you meet somebody plus they ask you simply how much weight you have lost or perhaps when should you start your fat burning plan!

Get Motivated to reduce Weight.

If you add variety for a exercise plan and try to eat a various and proper diet will help you your motivation to reduce weight. One of the main reasons that numerous people have difficulty keeping with their fat loss program and accomplishing their targets is that they get bored of accomplishing the similar exercises or perhaps eating the same thing everyday.

Do not weigh yourself every day. There is fluctuations collected from one of day to another and through weighing yourself every day it may show that your weight have not changed collected from one of day to another or actually you might even weigh slightly more. This sometimes happen if you weigh yourself for a different time daily or after you have had meals. That is a positive approach to lower your drive with regard to fat loss.

Being a kick off point, only ponder yourself just about every 14 days. For those who have been recently retaining to be able to an exercise routine and a balanced, well balanced eating habits you might typically notice effects which is to be encouraging.

The smallest change that you produce nowadays would be the primary level to a brand new you. The future good quality in your life can vary determined by your beneficial drive with regard to fat loss and also the methods that you carry starting off nowadays.

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Feel Beautiful

You will find there's wide range of info on the market in regards to the merchandise you need to use to really feel stunning, and the steps it is advisable to take to search stunning, however attractiveness commences internally. Before you start obsessing within the most up-to-date merchandise or maybe the top approaches to be search great, it is advisable to realize that you'll be currently stunning, understanding that external things can easily simply develop about something is already right now there. Below are a few points to assist you to visualize oneself seeing that stunning.

If you wish to feel beautiful, once you know what is super about you, think about how you can best showcase this feature? As an example, if you have beautiful sight, then you can apply makeup that showcases them. If you could have great legs, you can display that micro-mini that no 1 else can. Once you start to make the most of what you already have, you'll see that others respond well also.

Avoid stress. You know that stress forces you to look haggard. But more compared to that, stress can affect the method that you feel about yourself and what you're doing. Stress can interfere with your ability to handle your day, and that can make you make choices that aren't ideal for you. For instance, if you feel stressed about work, after work you would possibly come home and eat too much junk food. That won't allow you to look any better, and you'll feel terrible after you have a sugar crash--and you'll keep make decisions that don't last.

Receive plenty of relaxation. You actually don't think gorgeous when you are operating in a pair of hrs involving snooze some sort of nighttime. Allow on your own a break and snooze around you have to. Which could definitely not look doable, but the truth is that will snooze is just not a lavish, undesirable thing you must do. Snooze is necessary, and that is why an individual glimpse thus terrible once you perform devoid of that. Rearrange your schedule in a fashion that ensures you obtain plenty of snooze.

Get some physical exercise. You will think superior in relation to your appearance if you can shed extra pounds. You will discover hundreds of physical exercise programs that you can do, thus tend not to think you must become jammed in a very gym, and you should know that you are already beautiful.

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Your Secret Trick To Bigger Muscles

Many expert gymnasium goers achieve a spot within their training cycle in which that they basically cannot lift any more fat. Test because you may you can not acquire deeper with no endangering harm and stagnation.

Of course there are possibilities available. To start with you could attempt supplementing your daily diet or enhancing the products the actual meals that you try to eat and up especially growing the amount of necessary protein anyone ingest each day.

You can of course try altering around your workouts, but this may only delay the inevitable sticking point anticipating you around the subsequent corner.

It is here that many desperate muscle fans will look seriously at the chance for taking steroids but that obviously is taking things down an entirely different route and such matters are away from scope of this brief article.

So only several options remain. You could try advanced training techniques for example forced reps or negatives, but these rely upon developing a dependable and capable instruction partner, something that not necessarily everyone can muster quickly.

So the last solution is using training products, belts, attachments, gloves and the whole intent behind this short piece is using weight lifting straps.

Lifting weights shoulder straps tend to be an important facilitate workout routines that require any kind of tugging or even raising motion. Fundamentally something the location where the comparatively small muscle groups of the over arms are unsuccessful to handle the actual major weights necessary to induce the bigger plus more obstinate muscular tissues of the lats along with barriers and so forth.

It really is many way too widespread in order to struggle to fatigue these kinds of big muscle groups considering that the sluggish over arms are unable to carry on.

Therefore the solution is a basic one - use weight training shoulder straps or even barbs. Tow hooks tend to be just what exactly many people assert being - the curved hook made from metallic in which barbs spanning a pub or even manage using a machine to allow for the actual remoteness of bigger muscular tissues.

Raising shoulder straps tend to be intended for exactly the same explanation, but don't count on the hook. You receive the actual grip simply by covering the actual materials of the tie round the pub then clenching your own grip about this. With regards to profit promoted will depend on whatever you choose but both equally can do the identical task.

Should you be stuck in a rut along with your dead lifting or can't break in new muscle with your pull ups it may be well worth investing in a couple lifting straps for yourself.

It stands to reason that when you can increase the load that you are using you will get new muscle growth, so what are you waiting for - go and purchase a set and push yourself to new heights.

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