Electrolyte Water – The Benefits of Electrolytes in Water

Sports drinks are popular with individuals
who work out and play sports. The purpose of sports drinks is to replenish the
body of what it has lost during exercise, such as fluids and minerals. Sports
drinks also contain electrolytes, which are substances containing ions that the
body needs to have good blood chemistry and muscle action. Since sports drinks
contain sugar and calories, they may not be ideal for individuals who are
looking to lose weight. Instead, water with electrolytes may be consumed. 

Electrolyte Water The Benefits of Electrolytes in Water

Electrolytes.

Electrolytes are electrically-charged
substances found in your urine, blood and other bodily fluids. They are needed
to keep a healthy balance within the body. Electrolytes come in different
forms, including chlorine, potassium, phosphate, magnesium, calcium and sodium.
You must keep electrolytes balanced within your body to allow it to maintain
proper water amounts in your body, balance blood acidity, allow for proper
muscle action, and to allow other important processes to occur. Sweat releases
electrolytes, so in order to replenish them, you must consume foods and drinks
that contain electrolytes. 

Electrolytes in Water.

Water is the best fluid for hydrating and
regulating the body’s temperatures. When you consume water with electrolytes
during exercise, you replenish the body quickly. Your body needs to have a
certain amount of water and electrolytes daily. Working out and sweating a lot
increases the amount needed of each.

Prevent Dehydration.

One of the benefits of electrolytes,
according to “Fluids & Electrolytes Made Incredibly Easy,” is
that it prevents dehydration. By consuming water with electrolytes, those who
exercise should be able to avoid an electrolyte imbalance within their bodies.
The side effects of electrolyte imbalance — when electrolytes are too high or
low, which changes the amount of water in the body — include fatigue, nausea,
vomiting, sweating, diarrhea and problems with the kidneys.

Maintain pH Levels.

According to Medline Plus, the body works at
its best when the blood has a 7.4 pH level. PH is the measure of acidity or
alkalinity of your blood. In order to maintain the proper pH level, sodium and
chloride electrolytes are needed. Without a healthy diet, your body’s pH level
can suffer and drop to acidic levels. Levels 7.0 and higher are considered to
be alkaline. In order to raise the pH level of the body, alkaline foods like
fruits and vegetables can be consumed. These also contain healthy amounts of electrolytes. 

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Honey Allergy Symptoms In Adults and Children

 Honey Allergy Symptoms In Adults and Children

Honey allergy is a common problem among consumers of honey
across the world. It is fatal in little babies who are below twelve months old.
When analyzing honey allergy symptoms you should consider adults and children.
Infants develop a condition called botulism which occurs due to the presence of
a bacterium Clostridium Botulinum. When a child is infected, it develops a
number of horrible side effects or symptoms. The main symptoms of honey allergy
in little babies are enumerated below.

1. Severe constipation
2. Difficulties in breathing
3. Nervous system damage leading to muscle weakness
4. General body weakness and exhaustion
5. Drooling
6. Change in feeding behaviors, such as poor breastfeeding and feeding
7. A child is unable to hold its head when the muscle weakness problem extends
   to the neck.
8. A faint cry

Honey Allergy Symptoms Honey Allergy Symptoms Honey Allergy Symptoms

It is important to notice these signs quickly to avoid a premature death of
your baby. You could easily keep your baby from harm by not feeding him or her honey,
sweet syrups or foods that contain honey. The other form of honey allergy
affects adults and bigger children. It can also be serious, especially if it
causes an anaphylactic reaction. Honey allergy symptoms to expect in adults and
kids older than twelve months include the following.

1. Breathing difficulties
2. Anxiety and agitation
3. Difficulty in swallowing anything
4. Wheezing
5. Swelling of the throat, tongue and face
6. Red rashes or hives may appear on the skin and they could be itchy. This sign
   is mostly present when a person has been stung by a bee.
7. A dizzy sensation which could lead to a drop in blood pressure.
8. A quick pulse, foggy brain and headache

If you take a long time to see a doctor, you are likely to suffer from
anaphylactic shock. In addition, you can develop convulsions or shortness of
breath. It is good to master the above signs of honey allergy to be in a
position to save someone. There is no better way of keeping yourself safe than
knowing yourself well. If your beloved ones or you have honey allergies, you
can stay safe by avoiding honey altogether. If you have mild side effects, you
may ask a physician how to eat honey without severe anguish afterwards.
Furthermore, you must not take any OTC (over the counter) honey allergy drug
you stumble upon.
You should ask your doctor to recommend the most effective drug for bee
allergies. Diphenhydramine is considered the best drug to use for instant relieve.
As always, all drugs should be kept away from children and must be used
according to the manufacturer’s instructions. Use of the above-mentioned drug
or any other does not exempt a visit to the hospital, especially, if a patient
looks very bad. It should only act like a first-aid drug before a patient is
taken to a doctor. Honey is surprisingly used to cure some allergies as well.
Even so, it will only help someone who can consume it safely. If you react
really badly after consuming honey, stay away from honey supplements as well
unless your doctor permits it.

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How To Lose Weight Quick and Easy

There are many ways to lose a lot of weight fast.
However, most of them will make you hungry and unsatisfied.
If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The 3-step plan outlined here will:

• Reduce your appetite significantly.
• Make you lose weight fast, without being hungry.
• Improve your metabolic health at the same time.

All of this is supported by scientific studies.

How-To-Lose-Weight-Quick-and-Easy How-To-Lose-Weight-Quick-and-Easy How-To-Lose-Weight-Quick-and-Easy

Step 1 – Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).
These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight .
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women .

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger .
Put simply, lowering your insulin puts fat loss on “autopilot.”

Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

Step 2 – Eat Protein, Fat and Vegetables.

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day .

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet.
When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Brussels Sprouts
• Cabbage
• Swiss Chard
• Lettuce
• Cucumber
• Celery

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

• Olive oil
• Coconut oil
• Avocado oil
• Butter
• Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly.
There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all.
To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

Step 3 – Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too. http://ift.tt/1hXZGgL

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Best Quick Weight Loss – How To Lose Your First 5 Pounds in One Week

Cosmo has come up with a fat-torching plan
that really will subtract up to 5 pounds from your bod in seven days — without
starvation, bizarre supplements, or cutting out entire food groups. How? It’s
all about small sacrifices combined with specific techniques. And rather than
giving you a one-size-fits-all regimen, we figure you’re more likely to stick
with the plan if you pick the eating and exercise strategies that fit your
lifestyle.




 

Best Quick Weight Loss Best Quick Weight Loss Best Quick Weight Loss

So choose at least four of the nutritionist-
and fitness expert-backed tips that follow, and vow to work them into your
schedule for seven days straight. If you feel ambitious, tack on a few more.
The more you pick, the more weight you’ll lose. If you start now, by this time
next week, you’ll look and feel way lighter.

Drink Mainly Water

A sports or energy drink, fruit smoothie, or
light beer — each serving contains about 100 calories. Yet these beverages
don’t satisfy you the way 100 calories of food does, so they’re a waste. Other
liquids may be high in sodium and carbohydrates, which trick your body into
retaining water, puffing you out.Water, on the other hand, has zero calories
and carbs and little to no sodium, making it the perfect slim-down drink. And
strangely, it actually helps flush out excess water weight as well as
jump-starts your metabolism. If it’s just too boring, add lemon wedges or mint
leaves.

Ban White Bread and Pasta

Cutting out all white grain products — such
as white rice, spaghetti, sandwich rolls — will instantly slim you down because
the simple carbs in these foods cause bloating, especially around your belly.
“Simple carbohydrates wreak havoc on your weight because they’re digested
very quickly, leaving you hungry and more likely to overeat later,” says
Jana Klauer, M.D., author of The Park Avenue Nutritionist’s Plan.To go a step further, instead of replacing
them with healthier yet still bloat-triggering whole-grain bread products,
substitute vegetables for the week. This way, a chicken sandwich becomes
chicken salad, and chips and dip turn into carrots and dip. The complex carbs
from vegetables are digested more slowly, so you remain full longer. And
because veggies are mostly water, they also help flush out excess water weight.

Do Cardio 30 Minutes a Day

Any workout that gets your heart rate up will
burn calories. But you’ll use more calories if you pick a cardio routine that
engages multiple muscles simultaneously, says Wendy Larkin, personal-training
manager at Crunch’s Polk Street gym, in San Francisco.Three to consider: spinning, cardio
kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300
calories while toning up your arms, legs, and core so everything appears
sleeker and tighter.You’ll burn even more calories per session if
your workout incorporates interval training: alternating short bursts of
intense cardio with slower activity. Experts aren’t sure why it works, but
trainers swear by it.

Drink Coffee an Hour Before Working Out

This is the one exception to the
stick-to-water-only rule: Just as a coffee run makes your morning at work more
productive, a pre-exercise cup of java with a splash of skim milk (about 11
calories) or black (just 5 calories) will energize your workout, explains Dr.
Klauer. “You’ll burn more calories without realizing you’re pushing
yourself harder.”Do 36 Push-Ups and Lunges Every Other DayThese gym-class staples will help sculpt
muscle, so you’ll sport a more streamlined appearance. Do three sets of 12 of
each exercise every other day. “Push-ups target your upper body, while
lunges work your butt, hips, and thighs,” says Larkin. Quick tip: Make
sure your back and legs remain in a straight line during your push-ups; it’ll
improve muscle tone. Also, you can build even more muscle with the lunges if
you hold free weights in each hand while doing them.

Sleep 30 Minutes More a Night

That extra half an hour, whether you sleep 5
hours or 8, can refresh you enough that you will make better food choices (in
other words, no quick sugar fix for breakfast in search of energy) and won’t
feel lethargic and skip the gym, says registered dietician Esther Blum, author
of Eat, Drink, and Be Gorgeous. More restful sleep (7 to 8 hours is best)
also boosts your metabolism. And since your body builds muscle while you
snooze, getting zzz’s equals better muscle tone.

Make One Food Sacrifice

Cutting out one indulgence — such as the
chips you have with lunch or the chocolate dessert you eat after dinner — can
subtract a few hundred calories from your diet, which translates into less
flab, says Blum. “Your body won’t even notice their absence.”Don’t Let the Camera Add PoundsPush your chin forward, hold your arms away
from your body, and turn slightly sideways from the camera with one foot in
front of the other.

GET THINNER IN HOURS

Really. These slenderizing effects may not be
permanent, but they’ll help you look hotter in your skinniest jeans on very
short notice.

Eat Salmon for Lunch

It’s packed with nutrients that build muscle
tone and give your skin a healthy glow. Some nutritionists claim that consuming
a portion (doesn’t matter how it’s cooked) may immediately make your face look
a bit more contoured.

Stand Up Straight

Keeping your spine rigid and your shoulders
back while sucking in your belly toward your spine gives you a slimmer, more
streamlined middle.

Do Squats and Sit-Ups

Bodybuilders use this technique before
competitions because it adds definition to muscle. Do three sets of 12 of each
exercise to tighten your abs, butt, and legs temporarily.

Pop an Antigas Pill

Take one of these chewable tablets, sold
over-the-counter at drugstores, to relieve bloating in your abdomen and break
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Top Home Remedies Weight Loss & Obesity

Obesity, which is excessive accumulation of fat in the body, is determined by measuring a person’s Body Mass Index (BMI). Generally, a BMI between 18.5 and 25 is considered desirable. If your BMI is 30 or more, you are considered obese.


This problem is mostly attributed to poor lifestyle choices, such as eating processed foods high in fat, oversized food portions, overeating, excessive drinking, lack of physical activity, lack of sleep, and other similar habits. Genetic factors and hormonal problems also tend to increase the risk of developing obesity.

Home Remedies Weight Loss  Home Remedies Weight Loss  Home Remedies Weight Loss

Obesity is a great concern not merely because of the excess weight, but also because it makes you susceptible to a number of serious health problems such as Type 2 diabetes, high blood pressure, heart disease, and others.


It is important to adopt healthy lifestyle changes to combat this problem. In addition, you can use some easy yet effective natural remedies to help with your weight loss efforts.

Here are the top 10 home remedies for obesity.

1. Lemon Juice.

Lemon juice is one of the best home remedies for fighting obesity. It helps improve digestion and aids in detoxification. Healthy digestion is an essential pre-requisite for weight loss as it helps your body get the nutrients required to burn fat. Furthermore, it helps remove toxins from your body that slow down your metabolism.




Mix three teaspoons of lemon juice, one teaspoon of honey, and one-half teaspoon of black pepper powder in one glass of water. (If you use freshly ground black pepper, then just add one-quarter teaspoon.)


Drink it in the morning on an empty stomach.


Do this daily for at least three months.


Alternatively, you can simply have a cup of warm water mixed with a teaspoon of lemon juice.

2. Apple Cider Vinegar.

Raw, unfiltered apple cider vinegar is another popular home remedy to reduce excess weight. Though the actual weight loss benefits of it are still unknown, preliminary research has shown that it can help protect against obesity. It helps breakdown fat and hence prevents the accumulation of body fat.






Mix two teaspoons of raw, unfiltered apple cider vinegar in a glass of water. Drink it daily in the morning and preferably before meals.


You can also drink a glass of water mixed with one teaspoon each of raw, unfiltered apple cider vinegar and lemon juice.


You can have up to two tablespoons of apple cider vinegar in a day. Do not exceed this amount, as it may reduce your blood potassium levels over time and lower your bone mineral density.

3. Aloe Vera.

Aloe vera is useful in treating obesity because it stimulates the metabolism, increases energy consumption, and mobilizes unused fat in the body. It contains natural collagen proteins that make the body work harder in order to absorb the proteins. In addition, it helps remove toxins from the digestive system and colon.


Take two fresh aloe vera leaves, peel them, and scoop out the pulp.


Put it in a blender along with one cup of citrus juice, such as orange or grapefruit juice, or simply water. Blend it for two to three minutes.


Drink this daily for at least a month.

4. Green Tea.

Green tea is another popular natural remedy to promote weight loss. A study at Penn State revealed that epigallocatechin-3-gallate (EGCG), a compound found in green tea, helps slow down weight gain by limiting fat absorption and increasing the body’s ability to use fat.


Furthermore, green tea is packed with nutrients such as vitamin C, carotenoids, zinc, selenium, chromium, and other trace minerals.


Drink about three to four cups of green tea daily to combat obesity. You can also combine it with ginger tea or cayenne pepper.

5. Cayenne Pepper

Cayenne pepper helps control obesity and aids in weight loss. It contains capsaicin that stimulates your body to burn fat and increase energy expenditure. In addition, it stimulates digestion and suppresses excess appetite caused by malabsorption of nutrients in the body.


Make cayenne pepper tea by pouring a glass of hot water over cayenne pepper (start with one-tenth of a teaspoon or just a dash of cayenne pepper and gradually increase its quantity to one teaspoon). Squeeze the juice from half a lemon in it. Drink this tea regularly at least for a month.


Mix two tablespoons each of lemon juice and maple syrup in 10 ounces of water (one glass contains 8 ounces). Stir in a dash of cayenne pepper and drink it.


Use cayenne pepper and other spices, such as ginger, black pepper, and mustard seeds, generously in your meal preparations.

6. Curry Leaves.

Eating 10 fresh curry leaves daily in the morning works as a great Ayurvedic remedy to deal with obesity and diabetes caused by obesity. Continue this treatment regularly for at least three to four months.


Research shows that curry leaves contain mahanimbine, an alkaloid that has anti-obesity and lipid-lowering effects. Thus, it helps lower body weight and reduces total cholesterol and triglyceride levels.

7. Tomatoes.

Eat a couple of tomatoes every morning on an empty stomach. Make sure you eat the peels and seeds as well because they contain dietary fiber. Tomatoes contain compounds that tend to alter the levels of hormones that affect your appetite.


Furthermore, being rich in vitamins A, C, and K, and magnesium, manganese, choline, folate, and other nutrients, they are good for your health. Also, they are packed with antioxidants that protect against cancers.

8. Cabbage

Make raw or boiled cabbage an integral part of your weight loss diet. It contains tartaric acid that inhibits the conversion of sugar and other carbohydrates into fat. Moreover, it is rich in vitamin C and low in calories but high in fiber and water content.


Being a cruciferous vegetable, it contains phytochemicals that help improve the imbalance of estrogen metabolism that not only causes your body to store fat but also promotes breast cancer, ovarian cancer, and others. Other cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and Swiss chard are also beneficial in this regard.

9. Fennel.

Fennel seeds are believed to be useful in weight loss because of their diuretic properties. Diuretics help you lose weight quickly by reducing water retention. They do not cause long-term weight loss though.


Slightly dry roast and grind fennel seeds. Sieve the powder. Take one-half teaspoon of this powder twice daily with warm water. This remedy will also help relieve abdominal gas, indigestion, and constipation.


You can also drink fennel tea 15 minutes before meals.

10. Honey and Cinnamon.

Include honey and cinnamon tea in your diet to boost your metabolism, increase your energy, and detoxify your body. All of these effects support weight loss. Honey fights obesity by promoting fat metabolism. Cinnamon helps you avoid overeating by fighting insulin resistance and also reduces oxidative stress associated with metabolic syndrome.




Pour a cup of hot water over one-half teaspoon of cinnamon powder (you can also use cinnamon sticks). Let it steep for half an hour.


Mix in one teaspoon of organic honey.


Drink half of it in the morning on an empty stomach, about half an hour before breakfast. Store the rest in the refrigerator and drink it at night before going to bed.




Along with these remedies, make sure you drink eight glasses of water throughout the day to flush toxins out of your body.


Studies have found that plant-based foods can help fight obesity becausethey contain phytochemicals that prevent oxidative stress, which contributes to obesity. So, opt for more plant-based foods rather than processed, fast foods. Plus, include grapes, peaches, figs, carrots, and blueberries in your diet.


Another very important yet ignored tip to fight obesity is to have a proper breakfast. Research shows that those who have a big breakfast are more likely to lose weight and even a few inches off their waistline compared with those who eat a large dinner. http://ift.tt/1WWTqqA



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Vitamin b12 Weight Loss

You set a goal to lose weight. Now the search
begins to find useful tools to help you reach your goal. Perhaps your research
uncovered information promoting the use of vitamin B-12 — also called
cobalamin — to boost metabolism and facilitate weight loss. Vitamin B-12 is an
essential nutrient the body requires to carry out three important jobs. It is
needed to support the function of nerves, to make red blood cells and to
synthesize DNA. No scientific evidence exists to support the use of vitamin
B-12 to boost metabolism or help with weight loss.

Vitamin b12 Weight LossVitamin b12 Weight LossVitamin b12 Weight Loss

Food Sources

Vitamin B-12 comes from animal-derived food
sources like meat, fish, poultry, eggs and dairy products. Nutritional yeast
also contains vitamin B-12. Plants, however, do not provide this vitamin. Foods
fortified with vitamin B-12 include breakfast cereals and milk alternatives
like some soy milk products. Fortified foods are good sources of vitamin B-12,
particularly for vegans, who do not eat any foods that come from animals. Most
people consume enough vitamin B-12 in their diets.

Vitamin B-12
and the Krebs Cycle

The idea that vitamin B-12 will help you lose
weight by revving up your energy stems from its role in a metabolic pathway
called the Krebs cycle, which is involved in the generation of energy. Without
enough vitamin B-12, the Krebs cycle slows down, and the body produces less
energy. Fatigue, weakness and tiredness are symptoms of a vitamin B-12
deficiency because, in part, not enough energy is produced. There is no
scientific evidence, however, that healthy people produce more energy as a
result of taking vitamin B-12 supplements. Excess vitamin B-12 can interfere
with some medications as well.

Vitamin B-12
and Red Blood Cells

B-12 deficiency can cause a type of anemia in
which the red blood cells are large and immature due to an impaired ability to
properly divide. Red blood cells transport oxygen, but in anemia they are
ineffective at doing this. The cells need oxygen to generate metabolic energy,
and when there is not enough oxygen, less energy is generated. As people with
vitamin B-12 deficiency undergo treatment and start producing healthy red blood
cells, they may begin to feel more energetic. This energetic boost happens only
because there was a previous vitamin B-12 deficiency. Evidence does not
indicate that vitamin B-12 supplements increase red blood synthesis, oxygen
transport, energy production or ultimately energy levels in healthy people.

Weight Loss

Eating a balanced diet that moderates portion
size; focuses on a variety of whole, fresh foods instead of processed fare; and
incorporates aerobic exercise with strength training promotes weight loss. The
Centers for Disease Control and Prevention recommends losing weight gradually
at a rate of 1 to 2 pounds per week in order to facilitate change and maximize
your success. Consult with your health care provider before starting a new
weight-loss or exercise program.

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Simple Health Tips – Your Ultimate Day Of Beauty

Your beauty-boosting day

We all know the classic definitions of a beautiful
day. Some may say it’s spent at the beach. Others may say it’s spent in the
sack. Some may say it must involve some sweat or a salmon dinner or a round of
18 at Pebble Beach. Others may say that the minimum requirements for a
beautiful day should include the word pedicure. Any of those things may very
well fit your criteria for a beautiful day. Now, however, we’re going to
present you with a different kind of beautiful day—a day in which the things
you do reflect on the core of improving your inner and outer beauty. A
beautiful day doesn’t have to be a day in which you’re removed from reality; it
can be a day in which you’re immersed in it. 

So what you’ll find here is a
sample day with some of our favorite tips and tricks. After all, routines are
good because they’re automatic—ensuring that you’ll integrate good habits into
your daily life, rather than struggling to do so

Simple Health Tips – Your Ultimate Day Of Beauty

6:00 a.m. Wake up before your alarm clock.

That’s after seven to eight hours of sleep.* This is
the amount of time your body needs to recharge; plus, sleep is the major
stimulant for your own growth hormone (there’s something special about it not
being from a vial). Your own growth hormone helps keep skin taut and vibrant.
After all, nobody looks that beautiful with bags under the eyes. When you wake
up, take a few minutes for an inventory of the way your body feels—specifically
the minor aches and pains that may distract you from the focus of your life.
Perform a few light stretches. Take just a few minutes to get your blood going,
think about your breathing, and prepare yourself for your day. While you
meditate to the sensations of your body, dream about one big idea you want to
pursue today.

*Give or take a few hours or minutes, depending on
your particular schedule and lifestyle. The average wake-up time in America is
5:47 a.m., so we’re giving you an extra 13 minutes for your, uh, beauty sleep.

6:20 a.m. Perform your morning beauty routine.

Here are some guidelines:

In
the shower, rinse your hair (you can shampoo whenever you want, but don’t
feel compelled to shampoo more than three times weekly) and wash your body.
Blot your hair dry or use the cool setting on your hair dryer, but avoid the
scorched-earth approach: heat can damage the delicate cuticles. Use a brush
with smooth or rounded teeth or bristles, which will massage the hair and scalp
without damaging them (here’s
how to find the right brush for your hair).
Remember, hair is most fragile when wet.

Wash
your face and use a moisturizer that has vitamins B3 (niacin), B5 (pantothenic acid),
vitamin E, and alpha-hydroxy acids. You can also include various small-molecule
antioxidants such as ubiquinone and ferulic acid. Remember to read labels on
everything. Use a moisturizer that has UV protection. You want to protect your
face during the day and feed it with nutrients at night.

Use
deodorant, not antiperspirant. We believe you don’t need to stop the natural body
function of sweat; simply use a deodorant to mask any unpleasant smells. (Some
clothes that require dry cleaning can be ruined by sweat, so you might want to
use antiperspirants when wearing delicate clothes).

7:00 a.m. Have breakfast.

It may include 100% whole grains, healthy fat, fresh
fruit, or a little healthy protein—such as egg whites, which contain
skin-nourishing biotin. Some of our favorite options include steel-cut Irish
oatmeal, Total with 2% fat yogurt without added sugar but with fresh berries,
or 100% whole grain cereal with low-fat or hemp milk. And don’t ever think
about fast food at breakfast time, since we find that most breakfast fast food
violates every good nutritional guideline

7:10 a.m. Pop these pills.

Your morning supplements should include: half of a
multivitamin (with at least 500 IU of vitamin D, 600 mg of calcium, and 200 mg
of magnesium), 600 mg of DHA (omega-3 fatty acids, either by itself or in 2
grams of fish/cod liver oil), and 162 mg of aspirin (if you’re over 40 years
old and have checked with your doc). Take with a full glass of water. These
will help you with heart health, and keep this in mind as well: What’s good for
your heart and arteries is also good for your brain, sexual function, and skin
(prevents wrinkles).

7:15 a.m. Sneak in a mini-workout.

Whether you’re getting to work or getting your kids
to school, we know you’ll be spending a little travel time during the day,
stuck in your car or a bus, or, if possible, on your two legs. Take the
opportunity to practice some stealth Kegel exercises (squeezing the muscles
that control your urine flow; here’s how to do them). The more they’re developed, the better your sex life.

Or, if you’re in line for your favorite morning
caffeine-infused beverage (you’re going with the green tea, right?), try
something different from eavesdropping on the two customers in front of you.
Instead, spend a minute focusing on proper posture. Back straight, butt in,
chest out, shoulders back, head high, jaw aligned, making sure your top and
bottom teeth aren’t touching each other. Focus. Focus. Feel good? We thought
so. Practice good posture every day (sitting and standing), and you’ll be
amazed at the changes in how you look and feel.

9:00 a.m. Practice your smile.

Make a note to greet everyone you meet with or talk
to with a hearty smile—a genuine one. Upbeat people excel. Upbeat people have
good relationships. Upbeat people feel good.

10:50 a.m. Have a midmorning snack.

Try nuts or green tea (the polyphenols can help
thicken the epidermis). Besides helping you stay satisfied, they contain
biotin, which helps you metabolize fat and carbs. Add an apple or
carrot—nature’s teeth whiteners. 

12:30 p.m. Lunch break!

Two good choices: an oil and vinegar-dressed salad
topped with veggies and salmon, which contains carotenoids that improve skin
elasticity so you don’t wrinkle. Or have a soup (not cream-based), which can
help slow the time it takes food to travel through your system—keeping you
fuller longer and helping protect against weight gain. Even if you’re rushed,
practice slow and deliberate eating.

For the other 30 minutes of your break, take a walk.
Put UVA and UVB sunblock on your face and the backs of your hands before you
go. A little sun on your arms and legs helps generate vitamin D.

2:00 p.m. Notice the green.

Whether you’re at home or at work, take a moment and
notice the greenery around you (you do have some plants around, don’t you?).
The feeling of living things (other than the next-door neighbor or backstabbing
cubicle mate) can be healing, comforting, and empowering (which is especially nice
in times of stress). Plus, they add oxygen to the environment.

8:00 p.m. Relax—but not completely.

You’re just in time for your favorite shows or
enjoying your hobby, but stay active. Put a stationary bike or elliptical
cross-trainer or rowing machine or treadmill in front of the tube so you can
pedal or do other physical activity during your favorite shows, or do the plank
position during commercials. Be demanding of folks who are entertaining you;
don’t fizz out in front of the tube unless the material really warrants your
attention

9:20 p.m. Get ready for bed.

Prepare yourself for bed with any cleanup duties.
Brush your teeth for two minutes. Wash and exfoliate your face (wash with
fragrance- and residue-free soap), and use a moisturizer with vitamins A and C
(remember, you’re feeding your face at night, when the sun cannot denature all
the restoring antioxidant vitamins). Make sure the lights are dim and the room
is cool so you can gently slip into restorative sleep rather than attempting to
abruptly “fall” asleep after sending out a few e-mail blasts while
watching the late shows.

10:10 p.m. Drift into sleep.

With a peaceful meditation, thank your higher power
of choice for the beauty of the day. Remember what made you most grateful
today. Please note that you have nearly eight hours before you have to
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Eating For Your Health – Healthy Tips To Change Your Life

 Healthy Tips To Change Your
Life

 

1 of 10

Eating For Your Health – Drink
Your Milk

Eating For Your Health

Think you’re getting a
nutritional boost from your morning cereal? Up to 40 percent of the vitamins in
fortified cereals dissolve in the milk. If you don’t drink the leftover cow
juice, you’re not getting the fancy-pants nutrients! 

 

 

2 of 10

Eating For Your Health – Ice
It, Ace It

Eating For Your Health

Drink a few glasses of
ice-cold water before and during exercise. Studies show that the cold stuff can
improve endurance by about 23 percent. And ice water forces your body to expend
calories warming it up, boosting your metabolism as well. 

 

3 of 10

Eating For Your Health – Lift,
Damn It!

Eating For Your Health

Verbally expressing emotion
while lifting increases muscle strength by up to 25 percent. (Of course, it
also increases your risk of being tossed out of the gym by the same
percentage…) Or get someone to scream at you: You’ll be able to lift 5 to 8
percent more weight if you get verbal encouragement from a trainer or workout
partner. 

 

4 of 10

Eating For Your Health – Bribe
Yourself Fit

Eating For Your Health

Bet a colleague (like
the one who’s not so secretly gunning for your job) 50 bucks that you can stick
to your workout program for 6 months. Studies show that those who do achieve an
average 97 percent success rate. Alternate plan? Schedule your workouts, then
put a few bucks in a jar for each one you make. Pledge the money toward
something sweet, like a new bike or a trip to Vegas. 

5 of 10

Eating For Your Health – Pick
The Red One

Eating For Your Health

Red cabbage has 15 times
as much wrinkle-fighting beta-carotene as green cabbage. Red bell peppers have
up to nine times as much vitamin C as green ones. 

 

6 of 10

Eating For Your Health – Spear
a Hangover

Eating For Your Health

To reduce the severity
of a hangover, order a side of asparagus. When South Korean researchers exposed
a group of human liver cells to asparagus extract, the extract suppressed free
radicals and more than doubled the effects of two enzymes responsible for
metabolizing alcohol. 

 

7 of 10

Eating For Your Health – Listen
To Your Feet

Eating For Your Health

If you can hear yourself
running, you’re setting yourself up for injury. Pounding the pavement comes
from bad form. Keep your feet close to the ground and use a quick, shuffling
stride. 

 8 of 10

Eating For Your Health – Don’t Buy Wheat Bread

Eating For Your Health

Huh? Isn’t it good for me?
Actually, “wheat bread” is often just white bread dyed with molasses
to make it look dark. Look instead for “100 percent whole wheat” or
“whole grain.” Even better: rye bread. Swedish researchers found that
8 hours after people ate rye, they felt less hungry than those who noshed wheat
bread, thanks to rye’s high fiber content.

 9 of 10

Eating For Your Health – Cheat With Your Weights

Eating For Your Health

Lift a weight as many times
as you can. Then, when you can’t complete one more repetition, use your free
hand (or a workout buddy) to help push your weighted hand through another rep.
Once you’re at the top of the move, remove your free hand and slowly lower the
weight. Studies show that negative resistance exercises like this are more
effective at muscle building than standard exercises. 

10 of 10 

Eating For Your Health – Dry Off Head To Toe

Eating For Your Health

After a shower, you’ll
prevent a chill by drying your head and neck first. You’ll also reduce the risk
of anything nasty from the shower floor making its way up your body. 

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• Eating For Your Health.
• Healthy Tips.
• Health Tips.

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Health Insurance Tips

1) Don’t pay the taxman more than you have to

Beware: If you’re moving up the income scale you could end up losing a percentage of your taxable income through the Medicare Levy Surcharge (MLS).

For example, for the 2014-2015 tax year if you earn over $90,000 per year ($180,000 for couples, families and single parents), you may be exposed to an EXTRA 1% MLS in addition to the 2% Medicare Levy you already pay in tax. For most people this MLS charge applies if you don’t have private hospital cover.

Health Insurance Tips Health Insurance Tips Health Insurance Tips

The MLS will increase to 1.25% if you earn over $105,000 ($210,000 for couples, families and single parents) and 1.5% if you earn over $140,000 ($280,000 for couples, families and single parents).

For more information about the MLS please contact theAustralian Taxation Office, or consult a tax professional.

2) Consider giving your current hospital cover a health check

There are a range of great health covers out there so don’t be afraid of switching funds. If you are currently covered for a particular service on your hospital policy you generally will not have to re-serve waiting periods (in most cases) if you change health funds – this is protected by law. People often don’t switch funds because they believe they have to re-serve waiting periods. However, legislation guarantees that if and when you change funds you will not have to re-serve waiting periods for services you were covered for with your previous fund. This is called continuity of cover. Don’t forget to review your policy – make sure the premium is competitive. Before switching funds, iSelect recommends that you check to ensure that waiting periods will not need to be re-served.

3) Review your extras
Many consumers opt for hospital cover as well as general treatment (extras) cover for services such as dentistry, physiotherapy, optical, and others. There is a variation between health funds on what services are offered and what you’ll get back as rebates, so make sure that your cover satisfies your requirements and the cost of the cover is competitive. The cost of the policy should be weighed up against what you get back in terms of services offered and benefits paid. For example, some policies set their benefit limits (for each service) on a per person basis, whilst others
apply family benefit limits on each service. Some general treatment services are bundled together, and a benefit limit applied to the bundle of services. This wide variation makes comparing extras covers difficult for the average consumer, so call an iSelect consultant today on 13 19 20and let them make life easier for you.

4) Match the policy to your needs

Your hospital and extras covers don’t need to be with the same health insurer. By using different health insurers for your hospital and general treatment policies (extras) you could be doing yourself a favour and helping to save on your hospital and extras policies. How you may ask? There may be an extras policy with another health fund that pays better rebates for services that are important to you – like orthodontic or optical services, whilst yet other health funds may offer a hospital policy that better suits your current needs. It is important to review your current policy/s and make sure that the premiums you are paying are competitive and cover you for all the services that you need. This could substantially reduce your out-of-pocket expenses.

5) Use iSelect

iSelect helps take the complexity out of shopping for private health insurance. iSelect has the advantage of being able to compare policy combinations from across itsparticipating funds and to enable you to purchase your chosen policy quickly and simply. iSelect can also help you compare your existing policy against iSelect’s participating health funds.
6) Excess or Co-payments, try to avoid paying both when you purchase a Hospital policy

Selecting Health Insurance Top Tips

Excesses or Co-payment options vary from health fund to health fund; you generally either pay one or the other.

Ideally try and ensure that you are not purchasing a hospital policy that requires you to pay both, an excess and a co-payment, when you are admitted to hospital. This could end up being a very costly exercise for you.

Excess and co-payments explained:
An excess is an upfront payment that you agree to pay before the health fund benefits are payable. The excess is applied on each admission into hospital for the year, however, it could be capped at a total amount that you would have to pay in a year.

A co-payment could be a lesser amount that is paid each day for the services that you receive in hospital. For example if you were in hospital for 3 days you pay $150 ($50 per day x 3 days). Co-payments could be as high as $250 per day. Like an excess, the co-payment that you pay in a year is generally limited to a set amount. Some hospital policies do not require a co-payment to be paid for day surgery.

7) Part-pay the hospital bill

If you agree to share the cost of your hospital bill by paying an excess or co-payment, you could reduce the cost of your premium. Generally, the higher the excess or co-payment you are willing to pay, the lower the premium. Health funds offer hospital policies with either an excess or co-payments, or sometimes both. There are even some funds that do not charge a co-payment for day surgery.

If you are a single with a taxable income over $90,000 ($180,000^ for couples, families and single parents), you may wish to choose a hospital policy with an excess equal to or less than $500 for singles or $1,000 for couples, families and single
parents. In doing so, you may avoid paying the Medicare Levy Surcharge that requires you to pay 1% in tax if you do not have qualifying hospital cover (with the appropriate excess).

The MLS will increase to 1.25% if you earn over $105,000 ($210,000 for couples, families and single parents) and 1.5% if you earn over $140,000 ($280,000 for couples, families and single parents).

*The threshold amount of $180,000 for couples, families and single parents increases according to the number of dependents there are on your hospital cover. For more information about the surcharge please contact the Australian Taxation Office, or consult a tax professional.

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Certificate 3 in Fitness

Course objectives

The Certificate III in Fitness is designed to reflect the role of those who work autonomously within a defined range of skilled operations within the Fitness Industry with likely functions including:

• working with clients (eg, fitness trainer)
• working within clearly defined contexts (eg, fitness instructor)
• conducting activities on programs and performing other associated tasks
• acting according to clearly defined Standard Operating Procedures and the organisation’s documented guidelines.

Certificate 3 in Fitness

Qualification outcomes will depend on the elective grouping chosen and may include providing exercise instruction for clients in a gym, fitness facilities, pools, community facilities and in outdoor environments. Activities and tasks include: 

• identify clients’ general fitness requirements, provide a basic screening form to clients, and advise client on fitness facilities and services
• take a client through a process of screening, a discussion of fitness goals, and a basic fitness appraisal in preparation for writing a fitness program
• develop basic fitness programs for fitness industry clients
• provide the basic applied exercise science required for fitness instructors
• maintain equipment commonly used in the fitness industry and operate it to manufacturer’s specifications
• educate clients on the application of basic anatomy and physiology of the major systems of the human body and understand the functional significance of these structures in relation to movement and exercise
• provide basic nutritional information and advice to fitness industry clients, who have no dietary or nutritional concerns
• provide appropriate advice to specific population clients on participation in fitness appraisals and fitness activities, including the pathology of the more common disease states and conditions encountered within the fitness industry and the limiting effects of the condition on exercise performance and functional capacity
• instruct and supervise individual clients in fitness using basic fitness industry equipment
• provide leadership to groups of clients within a fitness or sport and recreation context.

Units and electives

To qualify for the Certificate III in Fitness, students must successfully complete: 

• 10 core units:
• 3 Group C – Gym Instructor units;
• 2 elective units, selected from the General electives list provided below.

How to apply for this course

Direct applications close on 31 December 2015.

Before applying:

Note that campus locations may offer different options (e.g. study mode, fee type). 
You may wish to read our advice to applicants (PDF, 129 KB) which provides information about how to apply for your course and what happens when you submit your application.

Also consider whether you wish to apply for:

• Special consideration (PDF, 87 KB): For people with specific life circumstances, you can request these be taken into consideration when assessing your course application.
• Extra credit for past skills and study (this is known as Skills recognition for VE/TAFE courses and Advanced standing for HE courses).

When you’re ready:

1. Complete the direct entry application form (PDF, 111 KB).

After you apply:

It is important that you check emails from us (remember to also look in the Spam folder) and complete any requests for information by the given dates, otherwise your application may not be considered.

Transferring between VU courses

Want to swap into this course from another VU course? Apply by completing the direct entry application form (PDF, 111 KB) and any supplementary forms (if needed).

Remember it’s best to be accepted into your new course before withdrawing from your current course.

You can downloading files from here

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• Certificate 3 in fitness
• Cert 3 fitness
• Diploma of fitness

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