Walk It Off

How can I lose weight?

Eat less, exercise more.

But I’ve heard that if you eat less, your body slows down to compensate.

That’s true – to a point. The body is a motor that runs all the time. The rate at which the body motor stills is called its Basal Metabolic Rate. The faster the motor runs, the more fuel is used.

In the body, when fuel supplies are cut, an inner mechanism turns down the idling under conditions of starvation, but it defeats the person trying to lose weight.

Can this reaction be prevented?

Activity and exercise speed up the body’s metabolic rate. Not only are more calories burned during the exercise, but the effect continues for several hours. That’s why most people feel more active when their exercise program promotes weight loss by pepping up the metabolism – burning calories faster.

But I’ve heard that you have to run 10 miles to work off an ice-cream sundae.

There are other choices. You can burn the calories by sleeping for 15 hours, or by watching TV for 12 hours.

The problem, of course, is the there aren’t enough hours in the day to sleep away two ice-cream sundaes. That’s why exercise is so important – otherwise you’re not burning calories, you’re storing them away.

How many calories do I need?

Multiplying your current weight by 10 approximates the daily calories you would need to maintain the status quo if you are bedfast – this is your BMR. Your activity calories are on top of this: most people need an additional 30 percent of the BMR for this. Added together, this represents the number of calories you must eat every day to maintain your weight.

If you’re fairly sedentary and weigh 150 pounds, for example, your BMR needs would be, 1,500 calories, and your activity calories would be 450, for a total of 1,950 calories.

To lose weight, you need to reduce this number of calories or increase the number of calories used. When you develop a negative energy balance, you force your body to burn its reserve fuel, that is, fat.

Doesn’t muscle tissue turn into fat as a person gets older?

Muscle tissue does not turn to fat. It is physiologically impossible for this to happen.

When people become less active, however, their muscles shrink. Eating habits often are not adjusted to this lessened activity, so as excess calories accumulate, the body stores the fat in numerous places, including the spaces around the muscle fibers.

An important point to understand is that the muscles burn fat. When more muscle tissue is present, fat will burn faster and more efficiently. On the other hand, lack of exercise and overly rigorous dieting will cause the body to lose muscle. If this situation persists for a long time, it may become almost impossible to lose further weight.

Is 30 minutes of exercise three times a week enough?

Once a person has reached normal weight and a good level of fitness, that is may be sufficient. But people who are unfit and people who need to lose weight must aim higher – do an hour a day.

What is the best exercise?

The safest and best exercise is walking, with swimming a close second. People with high levels of fitness may select more tough exercises.

Start slowly with what you can do. How fast you go isn’t the most important thing; it is the total distance covered and the duration of the activity. Some individual must start with only 5 minutes at a time several times a day.

If your want to get thin, get in shape. Put your best food forward, begin a walk your way out of obesity, and keep going for a lifetime.

Healthwise: Elixir of Life

Without it man cannot live. Whether a body is human, elephant, of fish, it requires a large amount of water to stay alive. The body of an average-sized man contains some 40 liters of water – making up about 70 percent of his body weight. A loss of 20 percent or even less of this vital substance can cause death.

In the human body water acts as a lubricant, helps protect tissues from injury, and gives flexibility to muscles, tendons, cartilage, and bones.

Water also helps to digest your food, keep you body cool, and prevent your skin from drying out and cracking. In fact, every activity in the body depends on an adequate supply of water. Those tissues which carry out life’s most vital functions contain the most. Thus while the body as a whole is about two-thirds water, the gray matter of the brain is 85 percent. Even dry bones contain 20 to 24 percent water.

If you are an average person, you love water and you are clean – at least on the outside. Bath, tubs, showers, dishwashers, and washing machines send a river down the drain every day.

But what about your insides? Do you pour in enough water every day to keep it clean too? Or is your body’s machinery working overtime in order to wash your blood with just a few swallows a day?

You mean my blood gets dirty? Yes, it does. And it must be constantly cleaned in order for you to remain healthy. The blood carries foodstuffs and other necessary substances to every tissue and picks up from every cell its waste products, toxic materials, and whatever else the cell must get rid of to function properly. Any accumulation of undesirable substances can cause fatigue, sickness, and even death. These must be removed, and that takes water – enough to flush every cell with a rapidly circulating bath.

How much water does your body need each day? This depends on your activity. If you do nothing to increase sweating, etc., you would need about six glasses just to replace that which is normally lost as the body machinery functions. Strenuous activities and hot, dry days will greatly increase this requirement. Thirst alone cannot be depended upon to compel you to drink enough, either. You must educate yourself to drink enough, whether you feel like it or not.

It is likely that much of the fatigue and the tired blood feeling many people get results from not drinking enough water.

Water… vital to life. Drink it freely and live abundantly.

How to Stay Away from Spending Traps

I’d like to be rich! Not filthy rich. Just rich enough not to worries any financial. However, given my chosen profession – teaching – it’s highly unlikely that you’ll ever rich. That leaves me with only one other option – examine my spending.

So, here are some tips to steer clear of spending traps so you have the money to invest.

Shopping with the Hungriest

To save money, shop at superstores where you can get wholesale prices, and shop with a list to avoid impulse buying. You know what to do about the hungriest and the husband.

Clothes

Avoid buying clothes that must be dry-cleaned. Select shoes, handbags, and other accessories that match most of what you wear so there’s no need to have a pair of shoes for every outfit. And watch for sales. A recent morning talk show test indicated that most people couldn’t differentiate between the expensive designer dress and the low-cost knockoff worn by the models.

Credit Cards

Pay with cash. Overt time credit card interest can really add up. One large purchase that should be made with cash if possible is your automobile. Use credit for appreciating assets, not depreciating ones like cars. It’s easy to get more car than needed when financing with credit. The same can be said for vacations.

Eating out

Cooking at home is less expensive than going to a restaurant, as in packing a lunch for work instead of fast food fare, however, if eating out once a week with your spouse saves you hours of marital counseling, don’t cut out the night on the town. When eating out, order water with lemon rather than buying drinks. Finally eat vegetarian, since most vegetarian dishes are cheaper than the meat entrée.

Gift-giving

Gift-giving can be a spending trap, especially if you wait until the last minute. Choosing gifts for birthdays and holiday throughout the year lets you take advantage of sales and saves you your sanity. Making gifts, if you have the time and creativity, is a lovely and thoughtful way to save while still giving something that will be cherished.

By avoiding these spending traps and investing the savings, you can lay a golden nest egg.

Teachers: Supporting the Home

Generally speaking, a child’s educational development and welfare is the sole reason for the home and school having anything to do with each other. And teacher and parents come to the problems and issues relating to the child’s education from different standpoints. Following are the five ways teachers can support the home.

-          Teachers need to acknowledge that there’s more than one valid way to look at a child’s behavior and conduct. Behavior is a function of the social, emotional and educational environment. So it shouldn’t be surprising that a child who’s well behaved at school might in fact be a “devil” at home, or that the child who’s a problem at school may behave well at home.

A certain behavior from a child isn’t necessary or inevitable. The notion that it’s inevitable can lead teachers or parents to say “I told you so.”

-          The them-and-us syndrome, dividing teacher and parent, is often most marked in respect to subjects such as learning to read, learning to spell and learning to calculate. Parents are often dismayed to find that a new educational dogma, known as learning by osmosis, is widespread in educational circles.

The essence of the new dogma is that most skills are caught and not taught, which leads to such notion as “spelling is caught”, “reading is caught,” “math is caught,” and so on. While it’s true that some skills are caught, it’s usually by a small number of highly motivated students. Usually children need considerable assistance to develop such skills.

-          Sometimes teachers see parents as second class citizens – with minimal insight and few accurate perceptions. This can develop into a power struggle centered on whose knowledge and insights are in the best interest of the child. Usually the parents back off, fearing that in the long run the child may suffer from the conflict.

-          Everybody has a value system that underpins their comments, judgments and actions. Teachers are no exception. Some teachers are against parents to the extent that they may prefer to believe things such as stories about father-child molestation.

-        Finally, stereotyping of children as the “lazy one”, the “troublesome one”, the “slow one”, of the “poor speller” contributes to children feeling bad about themselves. Where possible, children should be encouraged to feel positive about themselves and to feel confident enough to try.

How to Find the Job you Really Like

The making of unhappy misfits in the world of work often begins the moment somebody steps on the very first rung of the collegiate, even secondary, ladder of education. Many young people embark on an occupational journey not knowing where to go. They never discover what they are able to do and really want to do that even after finishing a certain course of study; they apply for work saying “I’ve got a B.Sci. from Mountain View. Do you have any job I can do for your firm?”

Know yourself

First, ask yourself, “What do I really want myself to be five or ten years from now? You want to be another Mother Teresa, Billy Graham or Thomas Edison?

Many graduates today don’t know themselves, what they are able and would like to do. No wonder many start out in life with eagle-winged minds and rosy ambitions but end up more dissipated than the prisoners of China’s Bamboo Gulag.

Get Some Help and Self-help

Here are suggestions you can take to be able to at least have some idea of what you really want to do in life.

-          Seek the advice of vocational guidance counselors. Through reliable aptitude tests and skill exercises, let them help you discover your strong and weak points. But remember they are there only to get you into the facts, lay them before you and make suggestions. You can take or leave their suggestions. But you are the only one who can and should make the choices. Don’t go to someone who tells you that he can give you a test that will indicate what occupation you should choose.

-          Consider the counsel of your parents. They have lived longer than you have, perhaps twice as long. They have aged and mellowed through the years and have gained the kind of wisdom not found in universities. But be sure not to take up a course of study much more to enter a business or trade just because your family wants you to. Enter a career only if you want it.

In your profession of choice, vocational guidance experts and parents are there only to guide you, to help you make better decisions by letting you see the thing from their perspective and by loaning to you their powers of discernment. They are not to decide for you. However, they may convince you to do what they think is best for you but it is you – and you alone – who should make the decision.

After all, it is you who will enjoy or suffer in your work.

How to Live Longer and Better

It’s about how you can, once again, tap into the sources of vigor and longevity some continue to enjoy. It’s a prescriptive article, outlining some simple, practical steps you can take. But, like any prescription, it won’t do you any good unless you make a priority of implementing what is suggests.

In this article you will find no magic cure, no religious jargon, and no effort to dictate how to live your life. Instead, you will find some choices outlined – details on the use of exercise, fresh air and water, diet, recreation, and several other natural resources which you may wish to incorporate into your life.

The major theme of this article is that the health principles which have worked so well. You deserve the best in life. Why not give serious thought to these guidelines that can help you experience it? Why not choose to live longer and better?

Let it Shine

There is something especially invigorating about the warming rays of the sun. And not only does it feel good to spend time in the sunshine, but it is good for you. One example of the importance of adequate sunshine is that it provides the body with Vitamin D an essential element I n the prevention of disease. The body, mind, and spirit all benefit from the bright, cheerful atmosphere brought by enjoying the opportunities we have to soak up a little sunshine.

With sunshine, too much of a good thing can result in some extensive damage. The present day cosmetic appeal of a deep tan is resulting in an accentuating and accelerating of skin aging – as well as an increasing danger of skin cancer. The added layers of atmosphere through which sunlight must pass early or late in the day help to screen the more damaging ultraviolet rays.

Run for your Life

Your whole attitude toward life affects and is affected by your health. A strong, vigorous body tends to encourage a positive approach to the challenges, irritations, and complexities we all face from day to day. In a world as demanding as ours, we need all the advantages we can get just to cope. And one of the most important contributions to good health is proper exercise.

A Breath of Freshness

You can’t live without breathing. A constant supply of fresh air is essential for the various functions of the body. And since that air is available only through breathing, it is important that we learn to breathe properly. Yet, most of us, because of our sedentary lifestyles are guilty of lazy breathing the kind that fails to make full use of our lung capacity. This is neither good for the lungs nor for the circulation of oxygen to the rest of the body.

Staying Young

There are few sights that warm the adult human heart more than the radiant glow of children exploring and enjoying the innocent beauty of life, running, laughing, playing until they drop in wholesome exhaustion.  As important as play is to children, it is no less important for those of us who are older to integrate into our lives sufficient recreation to send us back to our work with renewed enthusiasm and a more relaxed spirit.

Holding it all Together

Life is complex. Sometimes the demands it makes on us push almost to the breaking point. Physical disease, doctors tell us, is often directly related to emotional interpersonal difficulties. Stress and anxiety play large roles in many of the major health problems we face – like heart disease. Therefore no guidelines for health would be complete without referring to the importance of coming to grips with the fundamental questions about who we are what life is all about, and how we stand before God.

Balancing Work and Life

When we take time from the space to make another call, make another meeting, start another project, we end up distracted, confused, and reactive. When there is not enough white space in our lives. We may begin saying no to stuffs we’d like to say yes to and vice versa. Work loses its charm, play feels like work, work life balance quits us.

If there is not enough space in your life to sustain work life balance, or if, like me, you need more white space than usual right now, take some time to revise your commitments and declare a moratorium on promises for a few days. With all the hassles around us nowadays, there is a need more than ever to balance everything that is going on in your life.

Life can feel like a steady battle between our personal lives and professional, especially now, with the economic misery making our lives more challenging than ever in so many ways.

First thing to do, you have to let go of the view that you can do all things, be all things to all people, and still maintain good health, healthy relationships, and your sanity. And companies need to realize the benefits of helping employees attain a work-life balance.

Adopting a few constructive performances can help you work smarter and even enhance other areas of your life. More than ever before, it’s important to work smarter to build up your job performance and productivity without letting your efforts compromise your personal life and health.

This is somewhat most career oriented individual have a hard time with but eventually, you have to do it. Otherwise, work ends up controlling your life and you get completely overwhelmed in the process. Setting limits involves delegating effectively, learning to respectfully say no, and setting time restrictions for yourself.

Learn to identify what is just sucking away your time, energy and attention and what is important. Set clear professional and personal goals and make your life easier to include only what is important in helping you reach those goals. Whenever you think your life getting out of balance, take some time to consider what is most important. It’s easy to get sidetracked with the insignificant things only because they are there, demanding your attention and time.

Working for yourself can be rewarding, both financially and personally. It can also be tough on the things that matter most free time, sleep, and relationships. Remember that you work to live, not the other way around.

Time Management for Busy People

Sometimes do you feel that you are juggling too many duties over the course of a day? Do you ever find yourself wishing there were more hours in the day, because there is ‘never enough time’ to get everything done? Who hasn’t wished at some point that there were more hours in a day?

Wonder why your colleagues or friends, who are as busy as you are, always seem to find time to enjoy themselves after work? Do you have this feeling that time is always against you? You are always struggling against time to finish your work assignments, and after that, there’s no energy for other things.

You are tired, and it needs a lot of strength and effort even to do the basic of household duties like fixing dinner, fetching your kids from school etc. It sometimes seems that you spend so much time rushing from place to place or task to task that you don’t actually achieve anything except for feeling more frustrated. Your social life will also be affected as you hardly have time to have a coffee or simply hang out with friends.

Whether you are looking at time management from a business level, a personal level, or as a general way of life, there is one constant: time management is about getting results and not necessarily being busy. Time management starts with being centered on what you are doing at the moment. There are some people who will argue or disagree that theoretically there is no possible way to multi-task because you can literally only perform one task at a time.

What are the benefits of having a time and information management system? You can make such notes quickly before you go to bed, have breakfast, or while you watch the news on TV. Why would you want to make such memos at such times? Simply because you can, and because it produces the space for you to be your expressive self when you are doing other important things.

Ultimately we must keep in mind we can not control time.  Bold statement I know, but we can not make it go faster or slow it down.  Having said that, what we really need to do is better manage ourselves.  If we can do this, then we will the necessary time to plan all aspects of lives.

Living a Healthy Life

Lifestyle has the most control on how healthy you are and how long you live. A long life free of disability and disease is something most of us look forward to. By working these and other healthy behaviors, you are probably to improve your quality of life.

Living healthy life cannot only widen your life but it also improves the quality. If you feel physically healthier and have organized over your own life, it can greatly increase your mental health as well.

Business and personal balance in your life can address all areas and aspects like professional, personal, mental, social, spiritual, financial, physical, community and family aspects. Set priorities and organize your life for healthy life. You can attain balance in your life as well as handle the projects and goals that are most important for you.

Social activities are both good and fun for your health. Find activities that go with your interests, such as dance classes, book clubs, walking programs or simply getting together with friends. Volunteer opportunities vary in scope and can provide you with the opportunity to apply any skills and training you have. Volunteering is a rewarding occurrence for you and those you are helping.

Living a healthier life can not only broaden your life, it can also improve the quality. Feeling physically better and having organized over your own life can greatly increase your mental health as well. Although there are some phases of mental and physical health that are beyond an individual’s control, there are many things that people can do to improve their quality of life.

Everything that you do to preserve your healthy body is part of how you live your life. You have to start doing definite things in your life to have this healthy life style for it to become a part of you. Even if you might not be doing some of these stuffs in your life right now, it’s never too late to start. Exercising, eating right, regular check-ups with your doctor and dentist are some of the main things you can do to live a healthy life. Once you start living your life healthy you will feel and look great.

How to Reach a Goal?

If you have a goal that you want to reach, you have to be certain, that you really want to reach it. We all need to periodically reevaluate our goals.  Most of us do it around the beginning of every year if not more regularly. But how will you push yourself to finish your plan or goal without feeling tired or hopeless or bored? It’s not easy most especially if you are lazy.

Ask yourself the Questions: Do I really want to spend the time I need for it? Can I reach the goal? Why do I want to reach that goal? What are the advantages of it, what are the disadvantages? Make the goal your goal. Otherwise it may only be a dream which never comes true.

Set an exact goal with a specific time frame. Define when you want to reach the goal. It is very important, to focus on that date. Take the time to make a list of what you want to achieve. Make a to-do list of tasks and prioritize. The most important goals or tasks go on to top.

Make a plan, visualize it and write it down.  Use your imagination and creativity. A goal is more real to you when it’s in writing.  It’s good, to be aware, what you really want. Place it where you can see it every day.  Attach it to the bathroom.

Promise yourself a reward when you accomplish your goal.  Also give yourself monthly incentives when you reach your monthly goals.  A new outfit, a CD or a spa day will do the trick.

Break your goal up into little steps. Reaching your goal can look like a major assignment, so break it up into little steps that will lead to your main goal. When a big task is separated into little steps it does not look like a mountain of work anymore. Just take it one step at a time.

In life you have two kinds of people; people who make things happen and people who wait for things to happen. If you are someone who waits for things to occur, you might have to wait a long time before your dreams to come true. So why not do something about it?