Tips to Eliminate Refined Sugar

 

In order to eliminate refined sugars, you need to have a plan. Listed below are ways to eliminate refined sugar from your diet:

 

1. Cut down on sugary beverages =:  There are many sugary beverages you need to avoid, such as fruit juice, fruit drinks, energy drinks, coffee drinks, sweetened waters, and soft drinks. In fact, most apple juice in our markets can be a combination of 100 percent sweetener from the concentrated fruit juice and apple flavoring. Most Manufacturers often present it as 100 percent apple juice. One big problem is that the size of these drinks can be deceptive. This can also be a way in which more calories and sugar can enter your diet without you knowing it.

 

A 12-ounce serving of a sugar-sweetened beverage is about 150 calories. The problem is that people hardly ever drink one serving of a sugary beverage. In movie/cinema theaters, convenience stores, and fast food chains, these beverages are offered in servings that contain between 300 and 500 calories. Even cutting just one portion per day can result in a loss of six pounds in 6 months and 1.4 pounds after 18 months.

 

That may not sound like a large amount, but you need to remember that most people are not drinking just one serving per day. About half of us drink sugary beverages every day and, within this half, around 25 percent drink two hundred or more calories from these beverages.

If you really like sugary beverages, this is because they aren’t a part of your new way of eating. It’s not recommended that you let even lesser amounts of them into your diet. They have no intrinsic value other than giving you gratification.

 

Make a list of all of the sugary beverages you consume and develop a plan for substitutes so you don’t feel like cheating. Pour the ones you have down the sink and remove them from your shopping list.

 

 

2. Cut down on junk food and sweets:=  You’ll find these foods at fast food restaurants, sporting events, and vending machines. You’ll also find them lining the shelves of your pantry. In fact, they are most likely a fuel for your addiction. It’s essential to identify the sources of needless sugars in your diet and keep them out of the pantry.

This means that you’ll have to remove sweet foods from your diets, such as ice cream, candy bars, cookies, and cakes, as well as salty foods and savory foods, such as pretzels, popcorn, and chips. This includes buttery crackers, caramel-containing rice cakes, fruit bars, some energy bars, and even granola bars that are high in sugar.

 

You know what junk foods are when you see them and, if you’re in doubt, it’s most likely to be junk food. These foods really have no place in a diet that is geared for wellness. Much like sugary beverages, they are likely working against you. To get rid of junk foods from your diet, you need to take them off your grocery list.

Some people can eat more junk food during this stage and be okay; however, you may need to reduce your intake more slowly and get rid of one item at a time. If you eat a lot of junk food, make a list of those foods you tend to overeat before figuring out which ones have a high sugar content. You can then decide which ones should be gotten rid of first.

The key to cutting out sweets is to replace them with healthy alternatives by substituting them with foods that are healthy for you.

 

 

  3. Decrease hidden sugars:=  Condiments, sauces, and dressings add flavour to your food, but they also add sugars that can work against your weight-loss objectives and good health. The key is learning to read labels and moderation. Diet foods are also a concern. Many foods labelled as “no-fat”, “low fat” and “diet foods” just replace the fat with more carbs in the form of sugar. We see “low fat” and think this is a healthier option, but if “low fat” is the same as “high sugar,” then you need to avoid them.

There are also products on the market that are sugar-free, which are appealing to those people who are trying to restrict their intake of sugar or are diabetic.

 

Be cautious with these foods as well, while they may be sugar-free, they may still have many fast-metabolizing carbs in them. Therefore, eating whole food is your best option, because you can be sure that you are not eating hidden sugars or other harmful ingredients.

 

 

4. Decrease starches:=  While you have already decreased the amount of simple carbohydrates you are taking in, such as sugar from soft drinks, cutting down on complex carbohydrates, such a rice, pasta, and bread may be necessary. Complex carbohydrates affect your blood sugar in ways that can affect your weight and when eaten in excess can raise blood sugar levels causing insulin spikes.

Eating too many carbs causes out of control cravings, and the need for more carbs. Before you know it, you are still hungry because your body rapidly digested the food and you want more. This means that the ups and downs will continue to occur.

 

There is a way to take control. You need to lessen your intake of any carbs that you are eating too much of. The process of cutting back on rice, pasta, and bread will probably take more time because many people are dependent on complex carbs as the primary foods in many of their meals. Instead of having a sandwich for lunch or toast for breakfast, you may instead decide to eat fruit and eggs for breakfast and a green salad with chicken (no croutons) for lunch.

A good plan is to list the carbohydrates you are likely to overeat the most and then take them out of your diet one at a time. Once you take something out of your diet, take them out for good.

 

 

High sugar cereals should be eliminated and replaced with whole oats, and sugar-free high fiber cereals but in small portions. Replace all white starches, like rice and pasta with whole grain varieties, such as brown rice and quinoa. Limit your pasta to whole grain varieties and enjoy them no more than twice per week. After a while, you should use a vegetable, instead of pasta. Squash is a good substitute.

 

By making slight changes as you and staying on track, you’ll see that you can transit to a new way of eating without much difficulty.

 

Choosing a Life Partner Will Make or Break You

Growing up somewhere in Nigeria; divorce, separations and single parenthood used to be something we watched on the TV, read in magazines and gossip tabloids or even heard about once in a very blue moon, in fact, most of our parents couldn’t even comprehend the word itself. Fast forward a few decades, divorce and single parenting now seem to be the situation in vogue almost as if it is a fashion statement pioneered by celebrities and socialites to be absorbed by common folks at every whiff of marital challenges. Sad right?

 

Unlike in the western world where divorce and separation are done with reckless abandon, here in Africa, we hold the institution of holy matrimony sacred and not to be toiled with, marrying a spouse used to be a dogma for absolute devotion and self-sacrifice. Rather true to a disturbing norm, we have also copied and pasted the Institution of divorce and separation into our doctrine.

 

To proffer a remedy to this malady being taken for granted in our immediate society, we will be looking at how you can easily identify and ultimately choose the right life partner that will “complement” and “grow” you as an individual thereby making life as fulfilling as it should be rather than making a human judgment of “forcing” the wrong person into a situation that will end in regret for both parties concerned.

 

I once read somewhere that “we are all created as one piece of a two-piece puzzle”. Finding your second piece unique to you is a treasure hunt that will determine your happiness in certain phases of your life. Wellbeing digest will show you pointers, tips and self-truths that you will require in finding that right one who will make and not break you.

 

Don’t make that choice out of fear: The truth is that so many times individuals either choose a partner or stay with someone in an unhappy relationship predominantly out of fear. That fear of being alone vary widely from person to person depending on childhood situations, juvenile experiences and emotional Traumas in life.

Dear Friend, the reality is that It’s better to be alone and wait for the right person that makes you happy than to make a decision out of fear, in which you will wake up one morning to regret.
Give people a chance that you normally wouldn’t give a chance to: “No one knows what tomorrow brings” This is a saying that applies in choosing that right life partner. The wrong you see in a partner can be corrected or improved if given a chance.

 

Attraction can grow the more you get to know a person and their personality. Some people also take a lot of time to get to know and don’t wear their heart on their sleeves. You may not get a chance to find that out if you don’t take the time to get to know someone. My advice is to swallow your ego, ask him/her on a harmless date, get to know them, let them get to know you and your instincts and emotions will guide you on which is worth taking a shot at or which is better left. Don’t conclude.

 

Look for qualities that are the foundation of a good partnership, throw the tiny details out: Let me know you a bit, the qualities of a person that can help to build the foundation of a good partnership are:
*  Empathy,
*  integrity,
*  honesty,
*  reliability,
*  kindness
*  emotional generosity.

 

If you find these qualities in someone, be curious about pursuing it further, even if they may not seem to like your type of person at the beginning. Other criteria, like “sense of humor,” “world traveler,” and “good dancer” are nice-to-haves but don’t necessarily have to be there for you to be happy in your relationship. Learn to focus on the core positive elements a good partner must possess because if you continue to be bothered so much on minute details such as height, color, size etc. it’s very probable that you will make the wrong choice of getting a true partner for the rest of your life.

 

Don’t let lust be your guide: People tend to put up with a lot of crap from someone they are dating when they feel a magnetic chemistry with them. Magnetic chemistry has a strong power because it isn’t something that happens often. When we find someone we have magnetic chemistry with, not only is it an aphrodisiac that we can’t get enough of but we also confuse it with the right person (e.g., “this must be right if I feel this strongly!”). Magnetic chemistry is great but doesn’t excuse bad behavior because of it, more importantly, don’t allow it to cloud your judgment on other key pointers about that individual. Sex and fun become stale after a while but it’s those good qualities that sustain and reinvent the union as time passes.

 

Look, the less pressure you put on yourself as it concerns choosing a life partner, the happier you are with yourself, and the more at ease you are will create a space to attract the right kind of people to you. This is one secret all those relationship experts often neglect to tell you.

 

Sometimes, it takes seeing a lot of what you don’t want to figure out to get what you want. The most important thing is that “You stay true to who you really are” so that you don’t end up becoming a habitual pretender and being miserable for a long time. Don’t be easily distracted by the surface character been shown to you by a partner.

 

In conclusion, look deep within for those qualities you want, and trust your instincts. Tell yourself ‘’if it doesn’t feel right, then it most probably it isn’t right,

 

Good Luck!

 

Loneliness and Being Alone

 

 

Loneliness is an unpleasant feeling of isolation, disconnectedness or abandonment. It may sound quite scary to hear that the feelings of loneliness have been linked to depression, loss of sleep, an increased risk of stroke and high blood pressure.

 

It can also be said to be a feeling of disconnectedness or isolation that makes it almost difficult for one to communicate or associate with others.

 

 

It is important to note here that Solitude sometimes leads to feelings of loneliness, this is not always the case. This complex emotional response affects people in differs ways. Hence, it varies from person to person. Some individuals prefer being by themselves and do not feel lonely in any way, even after an extended period of solitude.

 

 

Loneliness is a complex emotional response which affects people in differs ways. People experience loneliness when they can’t communicate or connect with other people. This indicates that they do not necessarily have to be alone to feel lonely, especially they are surrounded by people who don’t feel comfortable communicating with.

 

 

Loneliness can set in in the following conditions:

 

* Feeling of isolation that comes with an unmet expectation or unreturned feeling

* Crying, but no one is watching or caring.

* When a huge sense of emotional abandonment is felt.

* When one struggle to get attraction but to no avail.

* When you begin to blame yourself for an action already carried out.

 

 

The Effects of Solitude

 

Being alone affects each of us differently. While many people tend to view being alone or social isolation as a negative scenario, it can also have a positive side. Being alone gives us time to think, which can help to improve our concentration and other cognitive functions. It also gives us time to reflect on our experiences and process what is going on in our lives.

 

Getting some time to yourself also helps in avoiding overstimulation or stress brought on by too much of social interaction.

 

Being alone is not always a good thing. However, Studies have shown that complete social isolation can have a negative impact on our Wellbeing, even if we do not feel lonely. If we go for a long time without talking to anyone, it can alter our listening and communication skills or ability. It is important to interact with someone often, whether it’s a friend, relative or even someone more distant like a stranger.

 

 

Being lonely and being alone are closely related, they are two entirely different things. Sometimes, being alone can be a good thing, especially if you need to unwind or ponder on issues.

 

But, being lonely is almost never a positive thing. If you feel you are lonely, take every step within your limit and make a connection with someone. You will be glad you did.

 

 

Mental Effects of Loneliness

 

The feelings of loneliness tend to fade once an individual start to once again interacts with others, periods of chronic loneliness are typically more long-lasting and have a serious negative impact on overall mental health. What follows is a few of the mind-related effects that can crop up due to chronic loneliness.

These effects include:

 

• Stress- The prolonged periods of loneliness have been shown to increase the levels of the stress hormone cortisol. Having high levels of cortisol in your blood for long periods of time can lead to heightened levels of anxiety and depression. On a worse scenario, this anxiety can cause one to shy away from hanging out with people or socializing. This keeps you from getting rid of the loneliness.

 

• Poor Sleep Quality- It will be hard to fall asleep when you’re feeling lonely. Dwelling on feelings of isolation makes it difficult to clear, relax and get a peaceful night’s sleep. Also, the high cortisol levels associated with chronic loneliness also make it hard for us to fall asleep and stay asleep.

 

• Substance Abuse- Instances of alcoholism or substance abuse are common in people who suffer from chronic loneliness. Some people tend to turn to these substances when they feel like they don’t have anyone to talk to. They keep drinking alcohol until they become drunk, just because they want to forget that you feel lonely. This act does not actually address the factors that make them feel lonely.

 

• Negative Self-Image- Feeling lonely can have a major impact on the way that you view yourself. It brings about inferiority complex, which may create the mind of feeling like you are doing something wrong or a feeling that the loneliness is your fault somehow. Not only can these self-defeating thoughts further your anxiety and depression, they may also keep you from having positive interactions in the future.

 

• Feeling Withdrawn – Loneliness often makes one feel withdrawn and not to want to make a connection or contact with other people.

 

 

 

 

Physical Effects of Loneliness

 

Loneliness can have extreme physical effects on the body over time as well.

 

• Higher Blood Pressure- Also known as Hypertension, is a condition that increases your risk of heart attack and stroke. Studies have shown that people who experienced modest levels of loneliness are more likely to develop high blood pressure later in their life.

It is known that Blood pressure is as much as 30% higher in people who experience loneliness than people who do not

 

 

• Loss of Sleep – A Research believed there is a connection between loneliness and insomnia. It also revealed that lonely people slept about 30 minutes less than other people. Depression plays a major role as to why people suffering from loneliness experience a loss of sleep and is often associated with insomnia.

 

• Dietary Issues- People who experience loneliness are more likely to suffer from a poor diet, due to a lack of appetite. Sufferers of loneliness are less motivated to cook meals for themselves or eat in their homes. Hence, turn to ready-made meals that very often lack key nutrients. It is known that poor dietary meals lead to weight gain, thereby increases health risks.

 

 

 

One key effect of loneliness tends to affect our health from inside our body. This is the continues production of cortisol due to chronic loneliness. This activity may have a bad effect on the immune system, thereby making it difficult to fight off infection and illness. It also raises prolactin levels, which increases your sensitivity to pain, making muscle aches and headaches seem worse than they ought to be. Excessive levels of cortisol hyper-sensitizes your brain to pain, so headaches may happen very suddenly due to even slight nerve activity.

 

Being lonely is just as bad for you physically as it is mental. Think about all the conditions mentioned here, the next time loneliness strikes. Remember, by doing all that you can to interact with people, you’ll be helping your physical being as well.

 

 

Many people usually underestimate the negative impact that loneliness can have on a person’s mental and emotional Wellbeing. If you think that you are feeling lonely, don’t be afraid to reach out for help. It may be difficult to overcome loneliness by yourself. But with the help of your family members, friends, and associates, one will be taking steps toward feeling less isolated and giving life a meaning.

Top Lifestyle Diseases

                                       

Heart Disease

Heart disease is one deadly killer leading cause of death of men and women in our present day. Although some cases of heart disease have a family history behind it, there is much that we can do to prevent heart disease in the future.

 

A basic understanding of heart disease is a good place to start.

 

This occurs when the small blood vessels of the heart become clogged with bad cholesterol and toxins, thereby narrowing of these blood vessels. The clogging particles build up and cause what is known as hardening of the arteries.

 

Once fatty materials start to deposit into the arteries, it becomes tough for blood and oxygen to reach the heart through those pathways. Hence, the heart can no longer receive vital blood and oxygen. Heart attack occurs.

 

While some factors such as family history play a role in heart disease, there are also ways to prevent or eradicate the chances of this deadly illness. This can be done by learning as much about the preventative measures; it is a wise and healthy choice.

Symptoms

 

Some symptoms that you should be aware of when it comes to the health of your heart may be noticeable, while other symptoms are subtle. In whichever case, when such symptom is experienced, a visit with your doctor is imperative.

 

* Shortness of breath could develop from anything from heart disease to asthma. If you are short of breath, do not hesitate to visit your doctor. Do not take it for granted. Visit your doctor.

 

* Dizziness or fainting are symptoms that something is wrong in your body system. If you experience both dizziness and shortness of breath, ensure you visit your doctor.

 

* Pressure – Pressure associated with heart disease is a huge sign that something is wrong. The pressure in your chest or in your arm, neck, and shoulders could be indicative of heart disease.

 

* Fatigue – Sometimes we view fatigue as something that will go away on its own. However, if you have fatigue, it could be your body warning you that something is going wrong somewhere down the road. You may be able to ward it off if you act early enough.

 

Other causes of Heart Disease include high blood pressure, heart disorders, obesity, a lack of exercise, and smoking.

 

 

 Diabetes – A large number of new cases of diabetes are diagnosed every year

Types of diabetes:

Type I

This can also be called juvenile onset diabetes, it occurs in people under the age of 25. Here, the pancreas becomes an auto-immune problem (the body attacks its own pancreatic cells) whereby the pancrea is disabled and can no longer produce insulin. Type I often run in families and will affect the person for the rest of his or her life. Insulin will be required and perhaps other medications throughout the diabetic’s life.

 

Type II

This type of diabetes usually occurs later in life. Its symptoms are similar to Type I, as excessive thirst, unexplained weight loss, frequent urination, fatigue, tingling in the extremities, etc are experienced. – but Type II can often be managed with diet and exercise, especially if detected early. Some sources note that it never really “goes away,” but its severity varies.

Type II diabetics usually have a functioning pancreas; it just doesn’t produce enough insulin, or the insulin it does produce is not processed or recognized by the body any longer ( known as insulin resistance).

Causes:

Diabetes can be triggered by unhealthy, sugar-rich diets and a sedentary lifestyle. This makes the pancreas to become exhausted trying to keep the blood sugar down in response to the constant influx of sugar from the diet.

 

Other possibilities for triggers include high blood pressure and stress. Although this may not have been proven, individuals with high blood pressure are statistically more likely to develop diabetes than those with normal blood pressure.

Stress is often thought by medical professionals that prolonged, unrelieved stress increases the risk of diabetes. Sometimes the stress is caused by trauma or emotional disturbance, somehow making the individual susceptible to developing diabetes.

 

 

 Obesity

According to Wikipedia, ‘Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have a negative effect on health’

Since obesity is primarily a result of poor diet and/or lack of exercise and is a risk factor for many serious medical complications and even premature death, it is one of the most significant lifestyle diseases of the modern world.

Are you over-weight? The Body Mass Index (BMI) is one important index to determine obesity. The BMI is a person’s weight in kilograms (kg) divided by his or her height in meters squared.

Causes of obesity:

Most likely reasons that lead to obesity include; overeating, lack of exercise, genetic predisposition, psychological problems and extremely slow metabolism.

Effect of obesity

Obesity can result in reduced life expectancy, heart disease due to high cholesterol level. It increases stress on the body joints.

To keep obesity at bay, you must endeavor to shade off excessive weight through dieting and exercise.

 

 

 

 

 

 

 

 

 Cancer

Cancer is said to be a wild growth of abnormal cells in the body. Cancer occurs when the body’s normal control mechanism fails to function.   Body cells do not last forever. When these cells become old, they do not die; instead grow out of control, forming new, abnormal cells (this is not a normal situation). These abnormal extra cells may form a bulk of tissues called a tumor. However, it must also be noted they are different types of cancers, but not all of them forms a tumor. (a good example is leukemia. it does not form tumors).

There are over 150 different types of cancer, while many factors are beyond your control, you can reduce your risk through a variety of lifestyle choices.

 

 

 

How to Help Prevent Cancer

In most cases, cancer is an abnormal development of cell due to a certain lifestyle of choice. This includes lifestyles like smoking, excessive exposure of oneself to sunlight, exposure to certain toxins among others.

However, there are certain proactive steps you can take to help prevent cancer. Stay healthy.

 

How You Can Prevent Cancer from Happening to You

If there is no trace of cancer in your family history, then you probably will not wish to raise cancer tendencies. Prevent cancer by taking the following proactive steps;

 

1. Reduce your sugar intake. It has been proven beyond all reasonable doubt that cancer develops and flourishes very well in a glucose-rich environment. A lifestyle with more sugar and less oxygen can increase the chances/risk of getting cancer.

 

2. Endeavour to maintain a proper body potential Hydrogen (pH). A reasonable high pH level is Alkaline and rich in oxygen. Cancer does not flourish in an alkaline environment. To keep your pH above 7.0, drink a lot of water, reduce the amount of meat in your meal, reduce your consumption of sweets, and eat a lot of raw vegetables.

 

3. Regular exercise to keep your body active to eliminate any form of abnormal cell development even at an early stage.

 

4. Get enough and the right amount of sleep. Your body needs that time or rest to rejuvenate cells.
5. Vitamin and mineral supplements will help maintain and check healthy body chemistry.
6. Don’t use tobacco products. This goes for smoking or chewing. Tobacco products are linked to many different types of Cancer including lung, bladder, cervix, kidney, oral cavity, and pancreas.

If you avoid tobacco products at all costs, then you might have reduced the risks of developing cancer.

7. Use a sunscreen with a Sun Protection Factor to protect yourself from excessive sunshine. Avoid excessive midday sun. It destroys the skin’s melanin. In addition, avoid skin bleaching.
8. Ensure you are up to date on your immunizations. This protects you from certain types of viruses which are capable of limiting your chances of getting cancers. Hepatitis B and the Human Papillomavirus (HPV) are two key vaccines to take note in this case. HPV is associated with cervical cancer.
9. Avoid risky lifestyles such as unsafe sex and sharing needles/sharp objects which can lead to infections. HIV or AIDS increases the chances of getting cancer of the liver, anus etc. This is a sexually transmitted disease. Sharing needles increases your chances of Hepatitis B or Hepatitis C.
10. Ensure you keep a date with your doctor regularly to screen for cancers. This will help diagnose any problem and prevent it from metamorphosing into cancer.

 

Nothing, in life, is guaranteed. However, you will be healthy if you adhere to these tips.

 

 

 Hypertension

This is a long-term condition in which the blood pressure in the arteries remains high. The blood pressure is a quantity of the force with which your blood is pumped around your body. It can also be said to be the pressure that your pumped blood places on the walls of your arteries that carry blood away from your heart.

High blood pressure is often a result of a fatty diet, and a failure to exercise regularly. Stress can also be contributing factor.

It must be mentioned that for many people, high blood pressure has no symptoms whatsoever. Even in a situation where someone is suffering a symptom that could suggest a blood pressure problem, this sign may be so mild that it may look like there is nothing wrong.

 

 

Factors that cause High Blood Pressure

• Being seriously overweight or obese.
• Sleep apnea – This is a brief period when you stop breathing while asleep. This, in turn, causes a pause in breathing. When you make effort to breathe, the air that squeezes past the blockage can cause loud noise termed as snoring. Overweight people are particularly susceptible to this kind of situation.
• Lack of exercise causes your heart works harder to pump blood around the body
• The family history of high blood pressure is quite likely to create a similar problem.
• Tobacco usage – Certain chemicals in cigarettes and tobacco can cause damage to blood vessel walls, thereby increasing the work that your heart has to do to pump blood around your body.
• Stress can be a big contributory factor to high blood pressure.
• Excessive Sodium (salt) intake can result in increased fluid retention, which in turn leads to increased blood pressure.
• Excessive alcohol consumption increases the risk of heart problems, particularly if this excessive consumption is continued over a long period of time.

 

Effects of High Blood Pressure

Brain problems: Uncontrolled blood pressure can result in damaged or narrow blood vessels in the brain,

By restricting blood flow to a certain part of the brain can cause the cells of that particular area of your brain to cease functioning either temporarily or permanently. Hence, that part of your brain dies and that carries a significant risk such as death.

 

Kidney problems

The main function of the kidneys is to filter your blood to remove unwanted waste products which are then discharged from the body. If there is a kidney problem, the ability to function is somehow reduced. Hence, a kidney damage can take place.

 

 

Limbs and eyes

It can damage any area of your body where there are blood vessels. Hence, it is possible that high blood pressure can have an adverse effect on both your eyesight and movement of parts of the body.

 

 

 

 

 Cirrhosis of the Liver This is the damaging of the liver due to

This is the damaging of the liver due to the effect of alcoholism. It is accompanied by an inflamed liver, weakened consciousness, a loss of appetite, as well as jaundice. It is irreversible and results in premature death.

Wise Ways to a Healthier Heart

 

 

Due to the growing number of fatalities attributed heart diseases, there is need to get you informed concerning things you can do to arrest an unhealthy state of the heart.

Several changes have altered the original state of lots of hearts. Hence, it is your responsibility to identify those factors that can put the heart in good lasting, working condition.

 

 

Wellbeing Digest hereby presents vital information ranging from nutrition to good lifestyle. This will support the health of your heart.

1. Focus on your abdomen: Research into the Journal of the American College of Cardiology has connected excess belly fat to an unhealthy blood lipid level and higher blood pressure. It is time to slim down the extra fat that you have developed around your abdomen. Exercising and eating low-calorie foods can make a great difference.
2. Stop smoking: Smoking is one of the chief risk factors for heart disease. If you use other tobacco products or smoke, the American Heart Association, Centers for Disease Control and Prevention, and the National Blood Institute all encourage you to stop. It can make a big difference to your heart as well as your overall health.
3. Engage your hands: Put your hands to work to reduce stress, and unwind your mind. Engaging in activities such as crocheting, knitting, and sewing can help you relieve stress and do your heart some good. Other relaxing hobbies, such as completing jigsaw puzzles, cooking, or woodworking is other relaxing hobbies that take the edge off your stress.
4. Let the music move you: Whatever dance step you prefer, dancing makes your heart better. Like other forms of exercise, it increases your heart beat rate and gets your legs into motion. This can also burn up a good amount of calories per hour.
5. Switch to fish: Eat a diet high in omega-3 fatty acids can also get rid of heart disease. Many types of fish, such as herring, sardines, salmon, and tuna are rich in omega-3 fatty acids.

If you’re worried about mercury in fish, you may be excited to learn that the heart benefits of fish tend to outweigh its risks. Alternatively, you may go supplement (remember to consult your doctor). However, it is good to note that the only time supplements become essential are when your diet is lacking or when certain health disorders cause you to develop the Omega-3 Fatty acids deficiency.

6. Laugh aloud: Laughter is a medicine that improves Wellbeing. Laugh aloud in your daily life. Whether you like cracking jokes with your friends, watching funny movies, or cracking jokes with your loved ones, laughter can decrease the levels of neurotransmitters in the brain, decreasing inflammation in your coronary arteries and can increase your levels of HDL (high-density lipoproteins, also known as “good cholesterol.”
7. Stretch your muscles: Yoga can help you improve your flexibility, strength, and balance. It can help you relieve stress and relax. Moreover, yoga can improve your heart health. According to scientific research published in the Journal of Evidence-Based Complementary and Alternative Medicine, yoga has the potential to reduce your risk of heart disease.
8. What about a little alcohol? —moderate consumption of an alcoholic beverage can help you increase your high-density lipoprotein levels.

According to the Mayo Clinic, you can drink red wine in particular as it may offer benefits that may help your heart. It doesn’t mean you should have alcohol at every meal. It just means that you can help prevent artery damage and blood clot formation.

9. Skip the salt—If the entire US population reduced its mean salt intake to just a half teaspoon per day, it would significantly decrease the number of people who develop heart artery disease each year. Researchers suggest that salt is one of the leading causes of increased health care costs in the US. Processed foods tend to be particularly high in salt. Therefore, you need to think twice before eating a lot of fast food.
10. Exercise regularly: It doesn’t matter how much you weigh, sitting for long periods of time could decrease your lifespan. People who live desk jockey lifestyles or are couch potatoes suffer from unhealthy effects on blood sugar and blood fats. If you work at a desk, take regular breaks and move around a bit. Take a walk on your lunch breaks and eat your lunch while walking.

By continuously raising and lowering your heart rate through simple exercise/workout, you can have a better vascular function. This does not only burn calories but increases the body’s detoxification process.

11. Keep track of your numbers: Keeping track of your blood pressure, triglycerides, cholesterol, and blood sugar can help you maintain a healthy heart. Learn the optimal levels for your age group and sex. Take steps to maintain those levels, your doctor can tell you how. Remember to schedule regular checkups with your physician to stay on top of the numbers, and get regular checkups.
12. Eat chocolate: Eat dark chocolate. It is not only tasty but it contains heart-healthy flavonoids. These molecules help decrease your risk of heart disease.

According to researchers at the Journal Nutrients. Eating low amounts of dark chocolate, not milk chocolate can be good for you. The next time you want to eat some sweets, eat a small amount of dark chocolate. You don’t have to feel guilty about that.

13. Do more housework: Mopping up the floor or vacuuming may not be as intense as a fitness or workout class. The nut can help improve your heart health. They can burn calories while giving your heart a workout. Put on your favorite music and carry out a domestic activity.
14. Eat some nuts: If you eat walnuts, almonds, and other tree nuts, you will get a lot of fiber, protein, and fats. Including them in your diet can help decrease your risk of heart disease. Remember that the serving size is small, suggests the American Heart Association. While nuts are full of heart-healthy stuff, they also have a lot of calories in them.
15. Feel like a child: Fitness doesn’t have to be a boring thing. Let your inner child take the lead by enjoying an evening of laser tag, bowling, or roller-skating. You can have fun while burning calories.
16. Reduce unhealthy fat intake: Slicing your saturated fat to less than 7% of your daily calories can decrease your risk of heart disease. Learn to read the nutrition label before buying or consuming foods. If you don’t read nutrition labels, consider starting today. Take stock of what you are eating and stay away from foods that are high in fat, particularly saturated fat.
17. Take the scenic route home: Forget the shortest, but traffic congested route home and take the scenic route so you can enjoy your ride. Eliminating stress while driving can help you reduce your blood pressure and stress levels. That is something your heart will appreciate.
18. Make some time for breakfast: The first meal of the day is most important. Eating a nutritious high fiber and high protein breakfast helps you to maintain a healthy weight and optimal levels of energy throughout the day. To build a heart-healthy meal, reach for fruits and vegetables, low-fat dairy, such as cheese, yogurt, or low-fat milk, lean protein sources, such as a small serving of nuts or peanut butter, and fiber found in whole grains, such as oatmeal, whole grain cereals, or whole-wheat toast.
19. Use the stairs: Exercise is crucial for good heart health, so why not sneak it in every chance you get. Take the stairs instead of the elevator. What about parking far away from the real destination and walking further? Walk over to a colleague’s desk to talk, instead of just emailing them. Take your kids out and run around. Play a sport every weekend instead of just sitting on the couch and watching TV or playing video games. Every little bit of these outdoor activity adds up to better heart health.

How Identity Theft trouble can alter your Wellbeing

 

In a simple term, Identity theft is the deliberate use of someone else’s identity such as social security number and other personal and financial data to gain a financial advantage and other benefits.

These days, people are enticed by Banks to get their own credit card. The reasons for doing so are because a cashless economy is being encouraged and offer extreme shopping incentive. Hence, many people tend to be motivated to get a credit card. But do not realize that the way they use their credit cards can greatly affect their Wellbeing. Fraudulent activities by criminals are becoming popular as they target victims that carelessly use their credit cards whenever they go shopping.

 

People should take note that one of the most prevalent credit card rip-offs in the society today is the identity theft, as no day goes by without such report.

 

It is important to know how to avoid getting into trouble by;

 

1. Protect your vital personal/financial data: Never entertain phone calls that require you to give any personal data or information, even if the caller says he is from the bank that issued your credit card.

 

2. Avoid freebies and offers that involve credit cards: In case you are offered with some promotions requiring you to give some personal information. Freebies will entice you to try it. In the end, it may be too late to realize that you have just been a victim of an identity theft.

 

3. Do not carry your Credit/Debit card around: The problem with most people is that they tend to carry their cards wherever they are. You will never know what will happen while you are in a public place, where identity theft could just be lurking around, waiting for its next victim. To play safe, endeavour to stop this bad habit.

 

Your credit/debit card

Let’s imagine that you decide to fire your boss after you made good savings from your salary. You decide to invest in a business from all you have saved over the years.  Then, just one evening, you notice several bank transaction alerts to your mobile phone. Your account via your credit/debit card is ruined, and your future dream may never be a reality.  An identity thief did all these.

 

The above scenario may be imaginary, but similar situations have happened and may continue to happen to people especially if they give themselves over to ignorance.  Remember the Book of Life says ‘’people perish because they lack knowledge’’ When this kind of scenario happens to you, your entire WellBeing will be altered. Don’t wait to become a victim of victims of identity theft.

 

Here are a few ways to protect yourself from business and personal identity theft

 

1. Only use your card at ATM you know and trust. Make sure there is nothing unusual, as fraudsters may plant hidden a camera to harvest PINs of a victim.
2. Do not give out your card number online unless the site is secure (look for a closed lock at the address bar of your browser)
3. Avoid reaching into your wallet or purse in front of the machine. Someone could snatch it while you are distracted
4. When waiting in line at an ATM, stand a reasonable distance away from the person using the machine. Respect other people’s privacy.
5. Remember your Personal Identification Number (PIN). Don’t write it on your card or keep it in your wallet. Without the PIN, a stolen card cannot be used to get cash at an ATM or be used to make purchases at electronic POS terminals through ATM networks.
6. Do not give out your Credit/Debit Card number out over the phone unless you initiated the call. It is not in the policy of financial institution personnel to ask for your Credit/Debit Card number. They have it.
7. Report to the Bank, the loss, theft, or fraudulent activity immediately
8. Check your monthly e-statement for any transactions you didn’t carry out. If detected, immediately report to your Bank.
9. Avoid counting cash while at the ATM queue. You may be tempting a criminal.
10. Avoid carrying multiple ATM cards, as this will reduce the possibility of a loss.
11. Instead of using your regular Credit/Debit card online, get a pre-paid card and load e-cash only when you need to carry out a transaction online.
12. Never give your PIN to anyone. If you trust that person, it can be leaked to a third party with a criminal mind.
13. Ensure you do not use simple PIN to your Credit/Debit card. Also, ensure you change the default PIN on collection.
14. Ensure you destroy your ATM transaction. Don’t just throw them away, as it may be used it for different criminal activities which can land you in trouble.
15. Never respond to any request from anyone requesting you send your PIN or CVV. If you reveal all these, fraudsters may operate your account from anywhere.

 

 

Don’t be a victim online

What will you do if you receive an email from your bank telling or warning that your update your bank account data or your account will be suspended? And in the email, there is a link to which you should click and get your account updated. Without giving a second thought, most people will click on the link in the email which may take them to a fake bank web site. Even to the extent of giving the password and name assigned to their Bank card. In less than no time, you will only realize you just handed over your hard-earned money to some unknown criminals.

 

Many people have become a victim just from cases even like the one above. Phishing websites in our present day have become a way of stealing people’s identity electronically. If this has become a trend that can negatively alter one’s Wellbeing, then how can you protect yourself from being a victim?

 

Note that online criminals do everything possible to make phishing web sites look exactly like real bank website, making it difficult for you to recognize a fraud. Nevertheless, there are a couple of sign to alert you to possible danger.

 

 

Firstly, carefully look at the email whether the email is addressed to your name. Authentic emails from your bank will use your identity in the salutation. Otherwise, suspect danger.

 

Secondly, consider what the email is saying. Phishing schemes often use scare tactics at the beginning, such as telling you that your account is being suspended, to make you act quickly and without thinking twice. Relax, if your bank will be sending you a suspension notification email, they will contact you by phone, asking you to come in person to the Bank.

 

Thirdly, never attempt to click such link in an email as it will redirect you to the attackers’ web site. Never click such link, instead, type the Bank website into the system yourself (this method is to verify the status of the website). Call your bank immediately.

 

In conclusion, credit/debit card users should be responsible enough not to allow these fraudulent activities to happen. Bear in mind that the reason why these kinds of frauds exist is that information owners are not so conscious of what could go wrong when their vital data is not protected.

 

 

 

Prevent Food Poisoning today

Food poisoning can happen to anyone, anytime, anywhere. Hence, it should be a high priority to avoid it. Take some time to learn about how to prevent of food poisoning or lessen the chances that you or your loved ones will be included in the statistic of food poisoning.

For the fact that the topic is very wide, endeavour to make the teaching simple, concentrating on the most important points such as fundamental rules guiding a healthy food and let them see reasons why food go bad and harm human life.

You are what you eat, so take care and add value to whatever goes into you by observing the following points:

1. Be Vigilant about Washing Your Hands and All Surfaces

Cleanliness in food preparation is an absolute must. When working with food, you should wash your hands thoroughly before and after food preparation. Wash them properly, for at least 20 seconds with very warm water and soap.

Wash all surfaces thoroughly before use, to prevent contamination by anything that may have touched them since their last use. If you are unsure whether they are fully clean, it is better to spend a few extra minutes washing them again than to take any chances.

2. Know Who Is Preparing and Cooking Your Food

It is easy to control what goes on in your own kitchen. It is entirely another story when it comes to eating out, or eating at friends’ houses. Keep an eye on their food preparation habits, and don’t be afraid to turn down any foods that were not handled properly, even if you risk offending someone.
This is very important as there have been cases of Restaurants with hygienically poor cooking environment, who are only interested in the profit to be made and not the quality.

3. Cook Food Thoroughly

Always cook food properly. It must be cooked to a certain temperature, and for a certain amount of time. Follow the rules and don’t experiment when it comes to food safety.
Most poisoning from meat is because of poor cooking. Some bacteria exists in the intestines of animals used for meat. These meats become contaminated at abattoir during slaughter when the waste matter in the intestine is mixed with the meat; which in most cases looks and smells normal, so it is not readily detectable.
To prevent this food poisoning in meat, cook them until no pink is showing. Make sure all the meat juices are clear, not pink or red, and that the inside of the meat is hot.

4. Don’t Leave Food Sitting Out

When you have finished eating, put the leftovers away immediately. When you remove something from the fridge or freezer to use it, put it back as soon as you are finished. Don’t allow food to sit around, being exposed to temperatures that make it easy for bacteria to access and grow on.

5. Avoid Cross-Contamination

When you are storing foods, keep raw meats away from fresh produce. In the freezer, don’t set bags of frozen food close to ice cube trays, because this may contaminate the ice cubes when they touch each other. Don’t use utensils for one food and then another. Each food has its own rules about how long it needs to be cooked, so keep dishes and utensils separate and free of cross-contamination.

With regards to kitchen hygiene, use your clean kitchen towels to dry your hands. If you are using a sponge to clean the counters or sink, use a fresh one after working with raw meat.
Wash your cutting board with a diluted bleach solution before using again. And any utensils or dishes having contact with raw meat need to be washed and rinsed with soap and water before usage.

6. Don’t Take Chances

Some of us are terrified of being wasteful. Being overly cautious of this, however, can lead to poor choices when it comes to food safety.

If you can’t remember how long your food have been left over, it might be more than two days old, throw them away. If a food smells slightly sour, throw it away. If a food has an expiry date that has already passed, throw it away.

Never take chances on your health, or that of your family. It is better to lose a few dollars by throwing food away than to end up in hospital in severe pain.

Finally, note that by making sure your family understands food safety, you will improve their lives and even those they associate with.