Be Proactive in your healthcare, Blog, Health Tips!

ARE YOU GETTING THE DAILY ESSENTIALS?

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.

 

Blog

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.

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.

 

 

Blog, Family Life

When Trying to Lose Weight, Don’t Forget to Exercise

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A startling statistic has been circulating over the Internet.  This stat claims that half of all those who want to lose weight don’t exercise.  While this might seem mind-boggling at first, it is not entirely surprising, when you stop to consider what American culture has become.

In the early days of the republic, the majority of Americans did hard labor on farms.  They were used to exercise during their normal workday, so they ate large meals in order to give them the energy they needed to complete their tasks.  There weren’t any Oprah Winfreys around back then to question their eating habits.

In the 19th century, Americans began moving into cities to take factory jobs.  Again, they spent much of their time on their feet.  Many walked to work and to school, so exercise was a part of their normal routine.  They didn’t have to worry about doing Pilates or strength training since ordinary life afforded many opportunities to exercise.

Fast-forward to today.  Many people have sedentary jobs, working on computers, working at desks, working at cash registers.  They have a little opportunity during their work days to move, let alone get up and stretch.  At home, they may spend much of their time sacked out in front of a television set, or on their home computer.

However, studies have proven that the best weight loss plan combines a sensible diet with exercise.  Certainly, you can reduce your calorie intake.  But it is also important to boost your metabolism, and that is best done through an exercise routine.  Since you must burn a phenomenal amount of calories in order to lose pounds, exercise is crucial to long-term weight loss success.

But what if you don’t enjoy exercise?  How can you possibly start an exercise program?

In short, you need motivation.  This can come from a variety of sources.  For instance, you might want to play your favorite up-tempo music during your exercise drills.  This can provide the incentive you need in order to get moving.  Another motivator can be to exercise with your children in tow.  This could mean doing jumping jacks with your kids, or jogging while you push a stroller.  You might also consider joining a “Mommy and Me” exercise class.  Another winning strategy is to employ the services of an exercise buddy.  This can be your mate, a friend, or even your mother.  You can encourage each other, helping each other to overcome various hurdles to regular exercise.

Another strategy is to base your exercise program on something you really enjoy.  Even those of us who are not athletic usually have some physical activity that we look forward to, whether it’s volleyball or tennis, bowling or swing dancing.  The type of activity isn’t as important as the fact that you are engaging in it regularly.

If at all possible, you should add strength training to your exercise regimen.  Lifting weights can boost your metabolism, causing you to burn calories while also adding muscle to your frame.  Strength training can also help you to guard against osteoporosis and other health problems.

You might also consider hiring a personal trainer.  He or she can act as your coach, urging you on when you feel like quitting.  A trainer can provide you with the inspiration necessary to achieve your weight goals.  It has also been shown that those who employ a trainer reach their optimum weight faster than those who do not.

You should also prioritize exercise.  You should mark it in your daily planner and stick to a regular exercise schedule.  The important thing is to make exercise a regular part of your life.  It should not be limited to special occasions or those times when you are in the mood.  It needs to be as regular as breathing.

In order to be a healthy person, you simply need exercise.  And exercise is also beneficial to your mind as you begin your weight loss program.  It can clear your head and help you to work out your frustrations.  In short, it can give you a sense of accomplishment that will put you in the right frame of mind when trying to shed weight.

 

Blog, Self-Development, Social Media Marketing

Take the Word “Try” Out of Your Vocabulary

HOW MANY TIMES HAVE YOU HEARD YOURSELF?

How many times have you heard yourself or other people make the following statement?
I’ll try…
I’ll bet you’ve heard it a lot.
Well, what’s wrong with that? After all, from an early age you’ve been told. “Whatever you do always try hard.
The act of trying may actually be counterproductive. Trying is not doing.
What price do you pay in your business and in your life for trying rather than doing?
The following exercise should clarify this abstract concept.
Ready? Place your pen or pencil on the table or desk in front of you. Now try to pick it up.
Did you pick up your writing utensil?
If you did, I have one thing to say, You didn’t follow the instructions.
You weren’t asked to pick up your pen or pencil you were asked to TRY and pick it up.
Trying will rarely produce your desired result.
How often have you said to yourself or others “I really want to accomplish my short and/or long term goals?” How many times have you followed that statement with, “and this time I’m really going to try?”
You can probably remember a project, a task, or even a New Year’s resolution that was left incomplete, about which you can sincerely say, Well, I tried..
You had every intention to complete the task. You remember trying to accomplish what you’d intended. You remember the task being left unfinished.
Trying dilutes intention.

The more you want to or try to accomplish a task, the more challenging the completion of that task becomes.
In Episode V of the Star Wars saga there is line of dialogue delivered by the character of the Jedi mentor, Yoda. Yoda gives a set of instructions to his pupil, Luke Skywalker.
Luke responds to Yoda’s instructions with the words, I’lll try.
Yoda counters quietly, and with conviction. He says, Try not. Do, or do not. There is no try.
I urge you to adopt this cinematic saying. Keep it close to you at all times. Make it a part of your daily action plan. Write it out. Paste it on the wall.
We all want to do the right things. We all try to do the right things. However, the mindsets of wanting and trying come with a cost.
That cost is best summed up in this excerpt from the first in a series of books entitled Conversations with God by Neale Donald Walsch. Walsch’s literary depiction of God shares these words, You can not have that for which you ask. Nor can you have anything you want. The very request is a statement of lack and your saying you want produces only want in your reality.
Here’s your success tip. Remove statements that include the words “I’ll try” and “I want” from your personal vocabulary.
Those who follow my work know about the Secret Language of Success. This secret language does not include the statement I’ll try. Focus on action oriented statements like, I’ll do the task or I’ll complete the task.
The next time you hear someone say, I’ll try to do the task rather than, I’ll do the task make sure you ask them to clarify their plan.
Ask them to spell out clearly the steps that will result in a completed project.
Review the time frame. Discuss openly the consequences of leaving the task unfinished. You can demonstrate your support by simply asking, What support do you need to complete the task?
Here’s an exercise designed to build up the muscle of ìdoing.
Over a two week period keep a simple journal in which you log the frequency of the phrase I’ll try in your environment. If your’e the source of the comment, ask yourself What specific action can I take, right away, to move the project along?
If someone else is the source of the statement you can ask, What might stop you from completing the task? Bring it out in the open so it can be handled. Bring it out in the open before the frustration sets in.
If you choose to take on this homework assignment remember to say to yourself, I’ll do this assignment rather than, I’ll try to do this assignment.
Make this shift in your communications style and watch more tasks and projects get completed.
As simple as it may seem, this shift in language really makes a difference.
To your success.

Blog, Social Media Marketing

Keyword Density

Keyword density is an indicator of the number of times the selected keyword appears in the web page. But mind you, keywords shouldn’t be over used, but should be just sufficient enough to appear at important places.

If you repeat your keywords with every other word on every line, then your site will probably be rejected as an artificial site or spam site.

Keyword density is always expressed as a percentage of the total word content on a given web page.

Suppose you have 100 words on your webpage (not including HMTL code used for writing the web page), and you use a certain keyword for five times in the content. The keyword density on that page is got by simply dividing the total number of keywords, by the total number of words that appear on your web page. So here it is 5 divided by 100 = .05. Because keyword density is a percentage of the total word count on the page, multiply the above by 100, that is 0.05 x 100 = 5%

The accepted standard for a keyword density is between 3% and 5%, to get recognized by the search engines and you should never exceed it.

Remember, that this rule applies to every page on your site. It also applies to not just to one keyword but also a set of keywords that relates to a different product or service. The keyword density should always be between 3% and 5%.

Simple steps to check the density:

  • Copy and paste the content from an individual web page into a word-processing software program like Word or Word Perfect.
  • Go to the ‘Edit’ menu and click ‘Select All’. Now go to the ‘Tools’ menu and select ‘Word Count’. Write down the total number of words in the page.
  • Now select the ‘Find’ function on the ‘Edit’ menu. Go to the ‘Replace’ tab and type in the keyword you want to find. ‘Replace’ that word with the same word, so you don’t change the text.
  • When you complete the replace function, the system will provide a count of the words you replaced. That gives the number of times you have used the keyword in that page.
  • Using the total word count for the page and the total number of keywords you can now calculate the keyword density.