Be Proactive in your healthcare, Blog, Health Tips!


Author: Frank Plasso

You are what you eat, so here’s hoping that you’re getting plenty of vitamins.

Vitamin deficiencies can cause a variety of neurological disorders, digestive problems and other issues. If you don’t get the vitamins you need, you may experience some unpleasant changes in your body, such as tingling in your hands and feet, severe fatigue or even hair loss—all things you’d probably like to avoid.

Since our bodies require us to obtain vitamins from external sources, such as food, beverages, supplements, etc., it’s fairly easy to make sure you meet your daily needs. And fortunately, it’s not too difficult to determine how much you need either.

Way back in WWII, the U.S. National Academy of Sciences developed the Nutritional Recommended Daily Allowances (RDAs) to serve as a guide to ensure soldiers and civilians received the nutrition needed to survive. And the RDA, which outlines a healthy range for various types of vitamins and nutrients the body needs to function properly, is still used as a helpful tool today. All you have to do is follow it. Of course, not everyone pays attention to the RDA.

If you have a vitamin deficiency, it may take some time for symptoms to show. But when they do, they can cause a variety of issues, such as neurological disorders, digestive problems, anemia and more. While the type of problem depends on the vitamin your body needs, most issues can be resolved with dietary changes or by taking a supplement.

Here are some common deficiencies and how to treat them:
Vitamin A
• If you’re not getting enough Vitamin A, you may have poor night vision, dry or cracked skin, dry mucous membranes, nerve damage, slow wound healing or a reduced ability to taste, hear and smell. To get more Vitamin A, be sure to eat plenty of leafy greens and colorful vegetables, including carrots, sweet potatoes and red bell peppers. Dairy products are also a great source.

Vitamin D
• Rickets, which causes weak muscles, delayed tooth development and soft bones, is common among children who are unable to absorb Vitamin D. Adults may also develop soft, porous bones that can break easily if lacking this essential vitamin. To increase your intake, opt for fatty fish, eggs and foods fortified with Vitamin D. You should also spend some time in the sun, since Vitamin D can be made in our skin when exposed to sunlight.

Vitamin E
• Not getting enough of this vitamin can cause harm to your central nervous system, lead to neurological disorders and make it difficult to absorb healthy fats. You can find Vitamin E in nut oils, sunflower seeds, wheat germ, spinach and whole grains.

Vitamin K
• A deficiency of Vitamin K, which is essential in helping blood to clot, often makes people more prone to bruising and bleeding. Be sure to include Vitamin K-rich foods into your diet, such as green leafy vegetables, brussel sprouts, broccoli, cauliflower, cabbage, fish, meat, eggs and cereals.

Vitamin C
• The most common result of Vitamin C deficiency is scurvy, which can cause bleeding gums, bruises, poor wound healing, anemia and more. Foods that have plenty of Vitamin C include citrus fruits, berries, cantaloupe, watermelon and vegetables such as spinach, green and red peppers, tomatoes, cabbage, brussel sprouts and potatoes. You can also find it in milk and fish.

B Vitamins
• There are many different types of B Vitamins, which help you metabolize carbohydrates, fat and protein to keep your body energized. A couple of the most common deficiencies include Thiamin and Vitamin B12. A Thiamin or Vitamin B1, deficiency can result in heart problems, poor appetite, weight loss, stomach problems, depression and inability to concentrate. Whole grain products, lean meat, legumes, nuts, dairy products and vegetables such as cauliflower, spinach and kelp are great sources.
• Vitamin B12 is important for making our body’s genetic material and even red blood cells. A deficiency can cause fatigue, increased heart rate, pale skin, sore tongue, bruising, upset stomach, diarrhea, nerve damage and even dementia. You can make sure you get plenty of this vitamin by consuming meat, poultry, seafood, dairy products and eggs.



7 Surprisingly Quick And Easy Ways To Feel Happier

All of us have days when we’re out of sorts. You just wish you were in a better mood. You’ve had days like that, haven’t you? Perhaps you tried to get yourself into a better state of mind but struggled to achieve it.

Sometimes we get stuck in our own emotional dumps and forget how easy it is to feel happier, so here are seven simple ways to lift your mood. Many people have found them useful. Some of them may surprise you!

1. Go for a walk.

Most people know that going for a short daily walk is one of the best forms of exercise. When you are feeling down it is even more beneficial. If you can, go into a natural environment with plants and birds. Can you think of such a setting not? What do you notice first? The different shades of greenery, the fresh smell of country air, the sounds of birds, or the sunlight shining through the trees? Make it real by taking a short stroll.

2. Listen to quality music.

Music can shift a listener’s state within moments. Its effect can be nearly magical. Dig out that CD you haven’t listened to in ages or tune in your radio to something you’ve never listened to before.

3. Open yourself to discovering something new.

Read something (printed, not online​) different than what you would normally watch. There are a ton of different types of magazines can you get these days. Visit your local library or browse through a magazine rack. Pick up or buy a magazine you wouldn’t normally buy. You may discover something wonderful.

4. Find something to laugh at.

Laughter is one of the best ways to lift your spirits. Find a humorous book, or watch a comedy. Even better, try to learn a few new jokes and tell them to others.

5. Simple breathing meditation.

Breathing meditation is a great exercise that you can do anywhere. Simply allow yourself to sit comfortably with your back straight. Now close your eyes and become aware of the flow of air into and out of your nostrils. That’s all there is to it. Do this for 10-15 minutes. Notice how pleasantly surprised you can be at​ how you feel afterward.

6. Doodling for the fun of it.

Most people can remember when they were young and used to doodle for hours. Kids love drawing silly little pictures. Drawing is not just for kids or artists. You get​ some pens, pencils, crayons or whatever you have and just draw for the fun of it. Notice how your state of mind shifts.

7. Think of others less fortunate.

The fact that you are reading this article suggests that you are probably much better off than most people on this planet. At times this may be hard to believe, but if you can read and have access to the internet, just those two things alone mean​ you are better off than most people in the world. There are many human beings that barely have access to the basics of survival. There are people in lots of pain. Allow your compassion for them to grow.

These are all pretty simple. There’s nothing profound or life-changing​, but when all you need is a quick pick me up these may be just the thing you need. Putting simple ideas, methods, tools, ​and techniques into action will help you achieve change quickly​​ and easily.

Family Life

3 Ways Yoga Can Benefit The Businessperson

The lot of a modern businessman is a stressful one and there is always so much to do.  It would take a pretty compelling set of reasons to convince a successful businessman (or even an unsuccessful one) to add something else to an already packed schedule, so why would he even think about regular Yoga classes.  In this article we examine the three main benefits of Yoga and how they apply to the busy businessperson.

Benefit Number One:  Physical Health

All business-mans ultimate goal is to become wealthy isn’t it?  Have you ever heard the saying that your health is your wealth?  Believe me it is true.  No matter how much money you have you cannot benefit from it if you are dead and personal health is often neglected in today’s busy corporate world.  But the question is not whether one can afford the time for exercise to become healthy; it is whether they can afford not to.  Health is a shifting scale – you are not either healthy or dead.  It’s important to think about how much your level of health affects your work.  A healthy body will allow you to concentrate more, work harder and increase the time you spend productively.

Yoga is the perfect way for a businessman to look after their physical wellbeing.  Because the exercises are so incredibly low impact they can be performed even by the most out of shape person, and the more regularly they are performed the better that person’s health will become.  Yoga is a very efficient method of releasing tension and stress.  During a workday certain blockages develop around the body and many of our vital organs do not get the full amount of oxygen and nutrients that they need to function at peak efficiency.  Yoga stretches different muscles groups in certain ways that will lead to these blockages being released and the blood flow bringing the bodies organs all the oxygen and nutrients they need.

Yoga’s health benefits are both immediate and long term.  In the short term blood flow is increased and the body functions better because it is achieving the nutrients it requires.  Tension is also released from muscles and the bodies lymphatic system is able to more effectively deal with waste products.  In the longer term these will be ongoing benefits and the digestive system will also function more efficiently, which has innumerable health benefits.  The general balance, co-ordination and flexibility will also be greatly enhanced.

Benefit Number Two:  Mental Health

Have you ever considered the importance of a breath?  We know that when someone stops breathing they die, and even this simplistic understanding should tell us how important it is to breath.  But breathing properly is often ignored.  It is vital not only for the numerous health benefits, but also for the strong mental advantages it allows us.

Yoga sessions will usually begin with a standing, breathing exercise.  The simple process of taking in a deep breath and releasing it slowly is incredibly calming and the basis of the breathing exercises that are a vital backbone to the Yoga discipline.  The key to this breathing is that it draws our attention to the one simple action of breathing.  We become very aware of the life giving benefit of a deep and controlled breathing cycle and are able to achieve a level of calmness that we often don’t seek out in our everyday lives.  That calmness itself is a stepping-stone to achieving focus.

The ability to focus is probably the single most important primary skill in a work environment.  There is always so much going on around us and so much that needs to be done that it is difficult to focus on the single task we are doing because of the multitude of things ‘in the back of our mind’.  Regular Yoga teaches techniques to quickly clear the mind of all these other distractions and then focus our mental efforts on a single task.  It is also a great provider of personal discipline.  The self-discipline that is learned from focusing on the body and becoming master of oneself is a key benefit of Yoga.

Benefit Number Three:  Happiness

Happiness is a goal that is often sacrificed in the short term in exchange for some mystical point in the future when everything will come together and be okay.  Yoga doesn’t move you any closer to that mystical time, but because you develop such a strong sense of self and connection with yourself, it is common to become more content with your current situation.  You will find that the more you practice Yoga the more you will be comfortable spending time alone as well as amongst other people.  Your sense of self worth will increase and you will perform better in social situations.  This is perhaps the most important gift that Yoga will give to you.


Be Proactive in your healthcare, Health Tips!

All About Vitamins – For Better Nutrition And Life!

Author: John Wellington

For those who want to find out more about vitamins, it can be confusing, especially when you are trying to figure out the right type of supplements that one needs to take. In spite of all the times that we have been told, at one point of time or another, that if we ate a nutritionally balanced meal three times a day, then there is no need for dietary supplements or the prerequisite to know about vitamins, but for sure, this just is not realistic in our society. A great number of us are stressed out everyday, and do not always find the time to eat at all let alone a nutritionally balanced meal (and three of them?!). Vitamins should never be substituted for good nutritional intake. Your body needs fuel to carry out all the tasks you have to attend to in a day. A good diet is comprised of calcium, protein, carbohydrates, fats, and fiber supplemented by vitamins as required for specific health concerns. A lot of food items are enriched with vitamins and minerals, such as breads, pastas, and cereals. One can find information regarding vitamins listed on the packaging; this includes the percentage of the daily recommended allowance of each, which will give you a pretty good idea of how much you are getting of a certain vitamin or mineral. Calcium is an important mineral, especially for women, and most sources about vitamins state that women should consume at least 1200-1500 mg of calcium daily. Most calcium supplements only include 30-50% of the recommended daily amounts and must be supplemented by diet intake of other sources, such as cheese, yogurt, milk, and ice cream.   Vitamin D is an important vitamin and is essential to bone health. This is included in some calcium supplements or can be absorbed through the skin via sunlight. However; for people living in northern states, or for the elderly, this is not always an option, therefore a vitamin supplement is the answer. If you are really interested in taking care of yourself, then part of it lies in learning about vitamins and minerals and what our bodies require for optimal health. There are a number of sources that are available to you to learn more about vitamins and how certain vitamin deficiencies and excess intake can be harmful to your health. Every person needs to take an active role in one’s health, be familiar about vitamins in one’s cabinet, and also in finding the vitamin that is right for you. Additionally to searching on the web, you can find loads of information about vitamins in various health publications, or you can even consult a nutritionist or naturopathic physician for advice about vitamins and supplements, and how you can implement them into your diet. All the best to your good health!   John Wellington provides readers with up-to-date commentaries, articles, and reviews for health, wellness as well as other related information.

Blog, Self-Development

The Need For Goals!

“Would you get into a taxi and tell the cabby, ‘Driver anywhere.’?
Would you wander onto the first plane you saw at the gate without bothering to ask where it is flying?  Of course not. Yet it’s amazing how unfocused we can be about the biggest asset we have – our lives.  Goals shouldn’t be blurry, half-baked or fuzzy. Living a deliberate life requires being focused because today you’re living out the choices you are making today.

The more precise, exact, streamlined and specific you are about where you are going, the more powerful your life will be. it’s like painting by numbers in reverse.
First comes the big picture, then the bits that make the big picture complete.”
The above are the words of Deborah Shaw and it is as true today as years ago that it was said. Why someone will live his/her without any plan is a mystery that one can hardly decipher. We have always heard that those who fail to plan, are setting themselves up for failure but the issue is that majority of people living think we need not plan or set goals for our lives. They tend to believe that life should be lived anyway it comes.
If you happen to be in this position, you need to wake up from this delusion. Life is just like a computer, it is what you feed into it that you get as the output. A life without plan is destined for doom and misery. If you don’t want your life to fit into this category, then NOW is the time to have a goal for your life.

The greatest thing in this world is not so much where we are, but in what direction we are heading. Can you state clearly the direction you are heading this year? Do you know where you are heading in life? In case you are not sure, it is never too late to start planning. If you wish to be useful or happy in life, then you need to have a goal you are pursuing because a man/woman without a definite aim in life can neither be useful nor happy.

Let me end with this quote and I hope you will ponder on it: “More men fail through lack of purpose than through lack of talent.” – W. A. Billy Sunday.



Health Tips!

What Foods Have Phytonutrients?

Carotenoid Phytonutrients: Alpha- and beta-carotenes provide yellow and orange colors in certain fruits and vegetables, such as carrots. These compounds are important in eye health and immune system health. Lycopene gives red or pink colors to fruits or vegetables such as tomatoes, and helps promote cellular health. Lutein and zeaxanthin are important for eye health, and are found in greens such as kale and spinach.

Flavonoid Phytonutrients: Quercetin is found in apples, grapes, berries, and onions. Quercetin is important to support good heart health. Hesperidin is found in citrus fruits, and optimizes the body’s inflammatory response. It is also an antioxidant.

Resveratrol Phytonutrients: Found in grapes, this compound has been studied for its heart health-promoting qualities as well as its effects on lifespan.

Glucosinolate Phytonutrients: Found in cruciferous vegetables, including kale, broccoli, and Brussels sprouts, these phytonutrients help promote cellular integrity.

Ellagic Acid Phytonutrients: Found in raspberries and strawberries, ellagic acid promotes heart health.