Lifestyle

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Efficient Ways to Lose Weight in a Month

Published May 27, 2015 by teacher dahl

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Many women are concerned about their appearance. They spare no efforts to look beautiful and charming. One of the biggest desires most women have is to lose weight quickly. While it is not so easy, it can be possible. If you want to be in a good shape, you should change your lifestyle first.

Remember that your daily routines, diet and physical exercises should be taken into consideration when you try to lose weight. The main thing is that we should always lead a healthy lifestyle. Usually, when we are eager to drop a few pounds in a short period of time we stick to different diets and spend hours in the gym. However, all these measures are not always effective

The list below includes a few simple ways that will help you to lose weight just in a month without any damage to your health.

1. Eat Less Meat

Meat has become the basic ingredient of our daily menu. We used to include it into various dishes as it is considered to be good for our health. But you should control your intake of this food when you are about to lose weight. That doesn’t mean you should stop eating meat at all, just cut down your servings and make sure you don’t consume it very often. Fish is a wonderful substitute for meat and it is beneficial for you. One of the reasons we should eat less meat is its high concentration of fats, growth hormones and antibiotics which affect our body negatively.

2. Eat Fruits with Pleasure
It is a well-known fact that fruits should be on the list of foods we eat every day. They are high in nutrients and vitamins that our body needs to function well. Unfortunately, most of us give preference to junk food instead. Sometimes eating fruit can be rather boring. Why not make it fun and eat fruits with pleasure? There are lots of interesting ways to consume this food. For example, you can make some smoothie or fruit salads. You will also enjoy the perfect taste of

dried fruit.

3. No Alcohol

Surely, alcohol is one of the worst things for your health. First of all, it is high in calories and it takes more time for it to be burnt in our body. In other words, alcohol is full of ethanol and fat, which can do harm to you. Nowadays it is extremely popular to do “dryathlons” to get money for charity. By doing this you will contribute greatly to your health and well-being. Besides, this is an incredible way to lose weight fast. The only thing you need is to remove alcohol from your diet as soon as possible.

4. Sleep More

When it comes to weight loss your sleep really matters. As a rule, those people who sleep little tend to eat more because their appetite increases. It’s so difficult for me to resist a temptation to consume my favorite foods when I suffer from insomnia. I usually put on weight and it results in my frustration. To avoid this it’s better to go to bed earlier. Don’t spend so much time awake, sleep more.

5. Make your own meals
I think that the food you cook yourself is the best for you. For many young girls cooking may be problematic as they don’t have much experience. When they have nothing to eat at home they consume fast food excessively. Due to this fact they often put on weight. Make it a rule to cook food yourself and you will find out how tasty and healthy it can be. Asian cuisine will be a fantastic choice for you! If you try it once you will never turn back to junk food.

6. Ditch Sugar

It would be nice if you minimized your daily consumption of sugar as it has a negative impact on your body. In addition, it is one of the reasons you put on weight. If you can’t live without sugar, it will be impossible for you to ditch it completely. That’s why you should consume it less. You can add sugar to your tea or coffee only once a day, or a chocolate bar is absolutely enough for you. Don’t eat other sweets. You don’t need to refuse from delicious desserts, just be careful with their servings.

7. Eat Consciously

It is necessary to include various foods into your eating plan. Don’t eat the same food more than one time in a day. Think of the nutrients containing in your dishes. For instance, if your breakfast is rich in carbs, you should supply your body with protein during lunch. Pay much attention to your snacks either. Choose from a great variety of fruits. In order to be slim you should listen to your body and realize what it really needs. Don’t be obsessed with calories. It is advisable to chew your food slowly. In such way, it will be easier to understand that you are no longer hungry.

8. Don’t Have Any Takeout

Don’t Have Any Takeout

Do you often have takeout foods? If so, you should definitely forget about that. Some people feel relaxed because they have only one in a week. But they even don’t imagine how many calories they get with all those dishes. Another amazing way to lose weight quickly is to stop eating out. Nothing bad will happen if you stay at home for dinner. Bear in mind that with every visit to a restaurant you have more chances to gain weight.

Exercise for Fun

Everybody thinks that doing physical exercises requires much time and energy. You don’t even guess that it can be entertaining. Just do it for fun and you will see the difference. Opt for your favorite sport and do it regularly. No matter whether you run or walk, dance or ride a bike, the main thing is to enjoy exercise. If you like something you will certainly have a desire to do that again and again.

Five (5) Scientifically Proven Ways to be Happier at Work

Published March 21, 2015 by teacher dahl

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To be happier at work, you have to become intentional about it. Like working out or eating healthy, being happier is something you have to choose to work on. It’s a skill that takes practice. A growing body of research reveals that there are simple, concrete things you can do to help you feel more positive at work—and they don’t require huge changes.

1. Start the day on a good note

How you feel in the morning affects how you feel at work for the rest of the day. In one University of Pennsylvania study, researchers analyzed the moods and performance of customer service representatives. Those who were in a good mood in the morning were more productive during the day and reported having more positive interactions with customers.

baby

So make it a point to do something in the morning that makes you feel good. Take a few minutes to savor your morning coffee (or tea or hot chocolate or whatever you like to drink before the workday starts). This means actually pausing to enjoy it, not gulping it down as you rush to your desk. And get some fresh air. Research shows that spending just 20 minutes outside boosts happiness and feelings of well-being.

2. Make fewer decisions


Decision fatigue is real. Each choice you make depletes your cognitive resources, making future decisions more difficult. This can quickly exhaust you and make you feel run down. So put some parts of your day on autopilot. Eat the same thing for lunch or breakfast for a week, and then change it up, for example. (Steve Jobs famously said that he wore the same black turtleneck daily so that he wouldn’t spend energy deciding what to wear.)

Before you weigh in on something at work, ask yourself if 1) it’s high impact and 2) you have a strong opinion about it. If you say “no” to both, then this might be a great opportunity to not weigh in on a decision.

3. Help a colleague

University of Wisconsin-Madison researchers found that people in their mid-30s who had earlier rated helping others at work as important reported feeling happier when asked—three decades later.

help

Helping your co-workers seems to create a virtuous cycle; according to another study, happier workers help their colleagues 33 percent more than those who aren’t happy.

 You don’t have to do anything huge or heroic. Grab your colleague’s favorite beverage when you get your coffee. Ask if they need help on a project. Offer to do something simple, like type up notes after a meeting. The tougher part is making this a regular part of your day instead of something you do only once in a while. One simple way to do this is to put a reminder on your calendar. It may sound cheesy, but you might be surprised at how effective this small habit can become.

4. Make progress and acknowledge it

One of the best books I’ve read about being happier at work is called The Progress Principle: Using Small Wins to Ignite Joy, Engagement, and Creativity at Work, by Teresa Amabile and Steven Kramer. One of the most powerful causes of positive employee morale and happiness at work, the authors found, was feeling like you’re moving forward and making meaningful progress.

Try this:

  •  Before you start your workday, write down three small things you will get done.
  •  Do them, preferably before you even open your email or take a phone call.
  •  Cross them off your list.
  •  At the end of the day, go back, look at your list, and acknowledge that you made progress.
  •  If you have a huge project ahead of you, it’s hard to feel like you’re making progress unless you break it up into smaller parts.
  •  On some days, those parts may have to be tiny.

5. End your workday with a simple gratitude pause

Our brains are better at remembering bad news than good news. One study found that the negative impact of setbacks at work was three times as powerful as the positive impact of making progress. But you can train your brain to fight your natural negativity bias (and better remember the positive things). Think of something you appreciate about your day and write it down. Many studies have shown that when people do this regularly, they report feeling more optimistic and better about their lives overall.

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Since you’re likely busy, create a simple gratitude ritual at the end of your day. To make this a habit, connect it to something you already do. If you share something positive about your day with someone else, even better. Research shows that discussing positive experiences with others enhances how good you feel about them.

Source: Reader’s Digest

Rheumatoid Arthritis: Avoiding Six (6) Common Mistakes

Published December 6, 2014 by teacher dahl

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Most people with rheumatoid arthritis can live full, active lives despite their disease. But living a good life with RA often means you need to work at managing your disease and get the help you need. Take care to avoid these six common mistakes.

mistake 1b

RA Mistake 1: Not Seeing a Rheumatologist

If you’re like most people with RA, the first doctor you saw for your joint symptoms was a primary care physician. But a specialist has more training in treating RA.

Just 20 years ago, RA was often treated with medications that relieved pain but didn’t stop ongoing joint damage. Today, there are many new, effective — and highly complex — treatments for rheumatoid arthritis that do both. It’s important to see a rheumatologist, who has the training and experience to prescribe and monitor those medications.

If you haven’t seen a rheumatologist, your primary care doctor should be able to refer you to one. The American College of Rheumatology (ACR) also lists rheumatologists in your area.

the rheumatologists

What is a Rheumatologist?
A rheumatologist is a physician who specializes in treatment of arthritis, and other disorders of the joints, muscles, and bones, autoimmune diseases, and soft tissue diseases.
A rheumatologist is usually an internal medicine specialist or pediatrician, with additional specialized rheumatology training to identify and treat the more than 100 different types of arthritis in addition to other autoimmune disorders such as lupus, gout, and osteoporosis.

mistake 3

Mistake 2: Becoming a Couch Potato

When you have joint pain and fatigue, it’s hard to get up and get moving. But regular exercise is one of the best things that you can do for your health. While rest is also important for managing your disease, too much inactivity can make pain, fatigue, and stiffness worse.

Even when your RA is flaring, you can — and should — do gentle range-of-motion exercises. Range-of-motion exercises help maintain joint movement and flexibility by taking joints through their full span of movements. No weights are used.

You may also be able to gently exercise in water during flares.

When your disease is less active, you should be more active. Add exercises to build muscle strength and joint stability and improve aerobic fitness.

rest and exercise

Why Are Rest and Exercise Important?
A balance of physical activity and rest periods are important in managing rheumatoid arthritis. Exercise more when your symptoms are minimal, rest more when your symptoms are worse.
Exercise helps maintain joint flexibility and motion. There are therapeutic exercises, such as physical therapy that is prescribed, that can help with strength, flexibility, and range of motion of specific joints or body parts affected by your RA. Many recreational activities such as walking swimming are helpful because allow movement with little to no impact on the joints. Consult your rheumatologist or physical therapist to find out what exercises are right for you.
Just as physical activity is important, so is rest. When you have an RA flare and your symptoms are worse, it is best to rest to help reduce joint inflammation and pain, and to cope with the fatigue that may accompany it.

rest and exercise

Talk to your rheumatologist or a physical or occupational therapist about the best and safest exercises for you. Walking can be a good exercise for people with RA, and it doesn’t even require going to a gym! Warm-water aerobic exercise may be another choice to consider — the water gives sore joints some additional support.

skipping mistake

Mistake 3: Skipping Doctor Appointments

While you may not feel the need to see your rheumatologist when your RA is less active, keeping your appointments is still important.

During regular visits, your doctor will:

  • Monitor the course of your disease
  • Determine how well your treatment is working
  • Look for harmful side effects
  • Adjust your treatment, if necessary
  • In addition to seeing your doctor, you also may need periodic lab tests or X-rays. It’s important that keep those appointments, too.

mistake 4

Mistake 4: Not Taking Prescribed Medications

Pain relievers and nonsteroidal anti-inflammatory drugs (NSAIDs) may help your joints feel better. But they do nothing to stop the joint damage that is going on inside. That requires a more powerful disease-modifying antirheumatic drug (DMARD) or biologic response modifier, or both.

Years ago, doctors started RA treatment with aspirin and other pain relievers. If the disease got worse, they then prescribed a DMARD. Today, doctors are likely to prescribe a DMARD or a biologic (or both) early on, particularly for aggressive RA.

In fact, ACR guidelines recommend that all people diagnosed with RA be given a DMARD, regardless of how active or severe their RA is. Studies have shown that starting powerful drugs earlier may be more effective in reducing or preventing joint damage.

If your rheumatologist recommends a DMARD or biologic and you don’t take it, you may be risking serious joint damage that cannot be repaired. If you have active RA and your doctor has not recommended one of these drugs, ask if you need one.

mistake 5

Mistake 5: Skipping Medication When You Feel Good

You may be tempted to skip your medications on days when you’re feeling better. But failing to take your medications could cause the pain — or even your rheumatoid arthritis — to get worse.

If you take medication for pain and inflammation, you should take it consistently. Missing a dose could cause the pain to return, and it may be more difficult to relieve. The same is true for joint inflammation. It’s better to keep it under control than allow it to flare and try to get it under control again.

To control your RA, some medications need to stay in your bloodstream at therapeutic levels. If you miss a dose of medication, you should take it as soon as you remember (but don’t take a double dose). If you miss a dose often — even if you are feeling better at the time — blood levels of the drug may drop and could cause a flare of your RA.

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What Is the Difference Between Normal, Healthy Joints and Arthritic Joints?
Arthritis refers to more than 100 conditions that affect the musculoskeletal system, specifically, the joints. The joints are the parts of the body where bones connect. When arthritis is present, the joints may become inflamed, stiff, red, and painful. Rheumatoid arthritis is one type of arthritis classified as ‘systemic,’ meaning it can affect the entire body. Damage from RA may occur in tissues surrounding the joints including the tendons, ligaments, and muscles. In some patients, symptoms may extend to the skin and eyes, and internal organs including the liver, kidneys, heart, and lungs.

What does a Rheumatoid Arthritis flare feel like?

Pain picture
The thing to understand about inflammatory arthritis pain is that it’s always there. It’s not like muscle pain that happens when you use the muscle, or a broken bone that hurts when you use the limb. Arthritis pain is constant. There’s no comfy position to get into so that it doesn’t hurt.
Some people have pain every day. Sometimes it’s mild, sometimes not so much. No matter what, I try to put a smile on my face and deal with it. Why? Because there isn’t really a choice.

To some people,it would be in a permanent flare. It is thought that most people with RA have a baseline level of pain. For some, this is pain free. For some, this is mild, occasional aches. For some, this is daily aches and pains, from mild to moderate to severe.

Severe pain all day every day is what I would call perma-flare, and there are people who are forced to go through life this way.

Mistake 6: Accepting Depression

Living with RA isn’t easy. It can be painful and unpredictable and make it hard to do the things you enjoy. It’s understandable that you may become sad at times, but you don’t have to accept depression as a part of your disease.

Ask your doctor to refer you to a mental health professional who works with people with chronic diseases. Counseling may help you develop better skills for coping with RA. Attending a support group, such as those offered by the Arthritis Foundation, may also help.

If you still experience feelings of depression, let your doctor know. Some people with rheumatoid arthritis benefit from taking antidepressants. Simply accepting depression can take the joy out of life and make it more difficult to manage your disease.

So what does a rheumatoid arthritis flare feel like?

Rheumatoid Arthritis guy put it like this:

Imagine having all your joints slowly pulled apart. Now, imagine not having to imagine it. This is rheumatoid arthritis. —RA Guy

I think that sounds pretty accurate.

Flares hurt a lot.

There is dull but strong pain in wrists and ankles. The lower back feels like someone is twisting a knife in it. Knees ache, and then suddenly feel like someone has stabbed a screwdriver into them. The ribs squeeze the lungs, so that it’s hard to breathe. It feels like having a heart attack, or someone is crushing the chest. There is no way to sit, no way to lie down, there is no position that eases the rib pain. There is no way a person can wear a bra!

flare

Inflammatory arthritis pain is constant. It doesn’t quit. It wears you down. I think the constant pain is the cause most of the fatigue I experience…most of my brain is trying to block out severe pain and keep functioning. That’s exhausting.

So what can be done?

  • Prednisone burst.
  • Heat packs.
  • Topical creams and gels.
  • Hot showers.
  • Extra nsaids,
  • analgesics.
  • Rest.

A true full body mega flare? Nothing, really, can be done. Nothing touches it. You just have to hope it doesn’t last long. Mine are improving. Lately they only last 24 hours or so. Recently they were lasting 4 days or so. The longest one lasted 4 months. This is child’s play to what I’ve read some people experience. Some people are in full body mega flare all the time.

I don’t know how they cope. They have to, I guess. Because there isn’t really a choice.

Sources: arthriticchick.com ; WebMD; medicinenet.com

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