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Improved wellbeing with a wholesome lifestyle

man rejecting fast food
How is it that the United States spends the most money on health care, yet still has one of the lowest life expectancies of most developed nations?
Maybe those of us in healthcare have been taking a look at everything wrong, for too long.
Healthy lifestyle and longevity
Researchers conducted in-depth research of the impact of health habits on life span, using data from regular participants and medical professionals. Which means that they had data on a huge number of people over a very long time frame.
The researchers viewed data on diet, physical activity, body weight, smoking, and alcohol consumption that had been collected from regularly administered validated questionnaires.
What is a healthy lifestyle, exactly?
These five areas were chosen because prior studies show them to have a large impact on the risk of early death. Here's how these healthy behaviors were described and measured:
1.   A healthy diet, that was computed and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy body fat, and omega-3 essential fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans excess fat, and sodium.
2.  Healthy physical activity level, that was measured as at least 30 minutes each day of moderate to energetic activity daily.
3.   Healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9.
4.   Smoking, well, there is no healthy amount of smoking. “Healthy” here intended never having smoked.
5.   Moderate alcohol intake, which was measured as between 5 and 15 grams per day for ladies, and 5 to 30 grams per day for men. Generally, one drink includes about 14 grams of 100 % pure alcoholic beverages. That’s 12 ounces of regular beverage, 5 ounces of wine, or 1.5 ounces of distilled spirits.
Researchers also looked at data on age, ethnicity, and medication use, as well as assessment data from the National Health and Diet Examination Studies and the Centers for Disease Control and Prevention’s Wide-Ranging Data for COMPREHENSIVE Research.
Does a wholesome lifestyle change lives?
As it works out, healthy behaviors make a big difference. According to the analysis, people who fulfilled criteria for any five habits loved significantly, impressively much longer lives than those who acquired none: 14 years for ladies and 12 years for men. Individuals who got none of the habits were far more likely to pass away prematurely from malignancy or coronary disease.
Study investigators also calculated life expectancy by how many of the five healthy behaviors people had. Just one single healthy habit (and it didn’t matter which) … just one… extended life span by two years in women and men. And in addition, the more healthy habits people acquired, the longer their lifespan. This is one of those situations where I wish I possibly could reprint their graphs for you because they’re so cool.
That is huge. And, it confirms prior similar research – a lot of prior similar research. A 2017 research using data from medical and Retirement Research found that individuals 50 and older who had been normal weight, had never smoked, and drank alcohol in moderation lived normally seven years longer. A 2012 mega-analysis of 15 international studies that included over 500,000 participants found that over fifty percent of premature deaths were credited to unhealthy lifestyle factors such as poor diet, inactivity, obesity, excessive alcoholic beverages intake, and smoking. And the list of supporting research goes on.
So what’s the problem
As the authors of the study point out, in America we tend to spend outlandishly on developing fancy drugs and other treatments for diseases, rather than on trying to prevent them. That is a huge problem.
Experts have suggested that the best way to help people make nutritious diet and lifestyle change reaches the large-scale, human population level, through community health efforts and policy changes. (Kind of like motorbike helmets and seat belt legislation…) We've made a little improvement with tobacco and trans-fat legislation. This is my try to deliver what has worked for me and I encourage you to party.
There’s a great deal of pushback from big industry on that, of course. If we have guidelines and laws and regulations helping us to live healthier, big companies aren’t going to sell as much junk food, chips, and soda. As well as for companies hell-bent on earning money at the cost of human life, well, that makes them very irritated.
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Running without back pain

Woman in ponytail getting ready for run.


There was on the gym floor half bent over and looking like some sort of sick animal afraid to stand up last time it was moving a couch before that crawling under my daughter's bed.
When I get out of bed the wrong way it really doesn't matter this is a future for everyone a week or two on the couch Frankie tremendous and lengthy recovery about 80% of Americans will suffer from back pain in their lifetime it will probably happen again but before I can straighten up to drag myself out of the gym the trainer came over and gave me the card for a massage therapist coaxing me to into a nearby table.
They asked if I'd ever had a massage to treat my back, of course, I had not to know muscle could produce this help pain like plenty of folks with back pain I was sure it was a disc problem.
You know like a herniated disc the effect of this happens twice as often on women they receive back anguish that compels almost every one of them at some point in their lives sounds very serious each time.
I back left me this way I was convinced the culprit was the herniated disc and not the muscles like kale for lunch and the Kardashians herniated discs get way too much attention the truth is that the muscles ligaments and arthritis are responsible for probably 85% or more of everyone's backpack only a small percentage of patients actually have a herniated disc and even a smaller percentage have issues that require surgery if you visit an orthopedic surgeon specializing in sports medicine and reconstructive joints you might think that the herniated disc is the culprit but I'm telling you it is the muscles one of the quickest and easiest ways to fix this with the pelvic clock click here to see about the Pelvic Clock® exercise device is a stretching aid for hip and lower back pain relief. unless you're a typical desk worker and poor posture and prolong settings involve your day and also if you stay out of the gym you probably are feeling a spasm or just a little bit of back tiredness, either way, the recovery time seems long and very painful as you get through it I to go to the gym and try to keep my core strong I do this for cycling and just for Life Mobility. Every time that my back flares up none of those activities are doable here's six exercises to help you with your back and get those muscles moving again.


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The Foam Roller Exercise That Will Fix Your Posture Instantly

Posture Exercise for Back and Shoulders

If you’re like millions of Americans who work at a desk and spend the majority of your day in front of a computer, then you’re no stranger to neck and shoulder pain. And when you combine these bad posture habits with other ones, like text neck, it’s like a bad chain reaction that causes even more alignment issues and discomfort.
But the good news is that you probably already have a foam roller to help your muscles recover from hard rides and workouts—and spending just five minutes with it can make a huge difference in your posture, too, helping to release those trigger points.
“Most of us have tension in our upper back, neck, and shoulders due to constant hunching over a computer at work, looking at our phones, and from sitting and driving. This constant slumping can create stiffness and tightness over time, not to mention postural imbalances. When you have all of that tension present, it compresses your body, especially your spine and shoulders,” Rick explains.
That’s where a foam roller comes in. “It’s like a stand-in masseuse and private Pilates instructor. You can use the roller as a tool to release tension in the upper back, roll out the kinks, and help get your shoulders aligned,” Rick says.

How to do a posture exercise with a foam roller

Foam rolling has been shown to help increase joint mobility and range of motion, as well as aid in performance and recovery according to a 2015 study in the International Journal of Sports Physical Therapy. “This [foam roller] move helps release tension and relieve pain by realigning and massaging the shoulder blades, aligning the neck, and opening up the upper body,” Roxburgh says.
Lie on your back on a yoga mat with your feet flat on the floor and hips-distance apart. Place the foam roller under your upper middle back—right around the bra line. Place your hands behind your head to support your neck and head.
Lift your hips into a bridge position, and use your legs and core to stabilize you. Driving through your heels, inhale as you roll along your spine, stopping at the top of the shoulder blades.
Exhale as you roll down your back, stopping at the bottom of your rib cage. Avoid rolling the low-back area. Repeat eight to 10 times.
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1st in Coffee – Best Coffee Machines

coffee with morning pastries

Best Espresso Home Shopping in 2019 – 1st In Coffee


Founded in 2002, 1st In Coffee has rapidly grown into one of the most trusted coffee product suppliers online. From high-quality espresso machines to standard espresso makers, grinders, tampers, cleaners, filtration system, mugs, and more, 1st In Espresso carries a wide range for coffee fans. Exactly what is a grinder or coffee maker without coffees? 1st In Espresso offers entire bean and surface, pods & tablets, and samplers of fine Italian espresso and espresso from a large number of brands. Owner James Smith earns the trust of his customers through excellent service and support.
Home espresso machines have grown to be more popular than ever before a couple a of years. With the expense of halting for an espresso skyrocketing, increasingly more households are deciding on buying a home espresso machine.
Home espresso machines are scaled-back versions of the commercial ones found in caffeine shops. How scaled again is your decision. You might spend a lot of money and have a higher of the collection, do everything machine or buy less end machine but nonetheless make wonderful espressos.
The fundamental premise is the actual fact that these devices will force warm water over finely ground coffee under pressure, creating espresso with a lovely crema. The way the machine works about creating your espresso depends upon the type of machine. Take a closer look at the 1st in Coffee Refurbished Jura E8 Black1st in Coffee Refurbished Jura E8 Black

Types of Machines

Pump espresso machines are usually the priciest of the espresso machines. Although they do create the perfect espressos, they're usually the best and noisiest of the machines. Commercial machines are usually pumping espresso machines although there are home espresso machines that are pump also. Pump espresso machines additionally require more maintenance as they may become clogged with calcium mineral deposits.
Manual espresso machines use a manual lever and piston to develop pressure. If used often they may be arduous on the arm. These machines do not create a regular espresso as the pressure varies predicated on the amount of arm power. Lever/piston machines are extremely peaceful with few parts and zero-maintenance.
Heavy steam-driven espresso machines will be the most typical machines within homes. They are actually easy and quick to use. They are simply just small enough to fit in home kitchens. These espresso machines use vapor from the hot water to set-up pressure. The pressure in these machines isn’t always sufficient to make a great espresso.1st in Coffee La Spaziale S1 Mini Vivaldi II
Another basic simple espresso machine is the Moka pot or percolator. These use a pressurized lower part 50 % to send the heavy vapor although caffeine into the top 50 percent where in fact the espresso is accumulated. The main advantages are that they are incredibly easy to use and are the least expensive of all the models. However, they haven't any frothing tools or method for frothing, have less pressure than mechanized versions, this means less taste is extracted from the caffeine. See the all-new La Spaziale S1 Mini Vivaldi II

Determine what you need

Buying an espresso machine for your home is a highly recommended investment. You will need to judge how often you intend to use the machine if it’s an intermittent use, you often will go with a more affordable machine. If, however, you are a regular espresso drinker, you will likely want to go with a far more expensive machine that can endure more use. It's also advisable to look for one with a good warranty.
When determining the needs you have opt for how much space you have for the machine. For occasional use, you might look at a smaller machine that you can set aside. Or perhaps even a coffee machine/espresso maker combo machine.


1st in Coffee Refurbished Jura ENA Micro 90It’s a good idea to determine how much you want to invest in an espresso machine before you begin hunting one. One good way to get a concept is to consider how often you get an espresso or espresso-based drinks and number how much you spend monthly. This can help you decide how much you can devote to a machine and also have it purchase itself.
With your information gathered you will be ready to go end up an espresso machine made for home use. There are various reputable companies which have home espresso machines. Some are also commercial espresso creators and probably make the best espresso machines. Whatever for you to decide you will be happy with your hot, fresh espresso made while still in your pajamas. See the reasonably priced 1st in Coffee Refurbished Jura ENA Micro 90
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Tennis Back Pain 101

The Causes of Tennis Muscle Strains & Pelvic Clock Exercises to eliminate it

Tennis is a series of constant, frequent and sudden lower spine rotations, which can trigger acute and chronic lower back aches and injuries. This high-impact and physically intensive game cause a great deal of strain on the lower back and hip muscles, mainly when you abruptly stop and change your direction to charge towards the ball.pelvic clock for back pain

How can Tennis trigger Lower Back Pain?

Tennis is an intensive game that is particularly dangerous for individuals who suffer from impaired spinal flexibility and mobility, primarily in the lumbar spine. Lower back pain commonly occurs amongst tennis players who suffer from muscle dysfunction, articular lower back dysfunction, or postural problems.
In most cases, the combined and frequent movements of extending, flexing and rotating the spine tend to trigger the low back pain due to high lateral flexion forces. A powerful serve, if made repetitively, can cause severe strain on the back, and hyperextensions of the lower back can cause the lumbar spinal discs to compress, causing harm to the muscles, tendons and ligaments surrounding the spine.
Repetitive, great serving places high stress on the back and may result in injury. The serve hyper-extends the lower back and can compress lumbar discs. This can stress the small joints in the spinal structures as well as the muscles, ligaments, and tendons around the spine.

Pelvic Clock Exercises to Eliminate Tennis Back Pain
The pelvis clock aids in targeting specific hard-to-reach muscles in the lower back and pelvic region to promote greater hip mobility and core strength.
Let’s take a look at some moves to counter lower back pain and injuries:

Golf & Tennis Stretch

An excellent step for hip and shoulder alignment, it will help you stretch out the aching muscles and build up their flexibility. You begin by placing the pelvic clock in position and extending both, your arms and legs, towards the left. Grab your right wrist with your left hand, and stretch your right arm towards the left. Tilt your pelvis towards the right and hold this pose for at least 30 minutes. Be sure to repeat this move five times before you switch sides.The Pelvic Clock®

Hip Flexor & Piriformis Stretch

This powerful move is amazingly beneficial to engage both, the hip and lower back muscles. You begin by lying down flat and stretching out arms and legs in a relaxing position. Now, start rocking your pelvis from side to side, with the pelvic clock placed beneath your pelvis to intensify the stretch.


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Your lifestyle and lower back pain

While nearly half of healthy, active people over age 60 experience lower back pain, such flare-ups aren’t a feature of aging. Every day, seemingly unconscious habits can trigger the pain.

You sit all day

The more you sit the more pressure you put on the cushioned discs between the bones in your back. But that doesn’t mean you’re doomed if you have a desk job.back pain sitting all day Throughout the day, get up and walk around. This will squeeze fluid out of your discs, helping to head off pain. If you can afford it, consider investing in a sit-stand desk. People with chronic low back pain reduced their self-rated pain by 50 percent using a sit-stand desk and taking movement breaks.

You hold in all your emotions

If you keep a stiff upper lip, your back may pay for it. yoga for back painPeople who shut down during a fight with their partner are at higher risk of developing back pain, according to a 2016 study published in the journal Emotion. One reason may be that those who are upset or anxious are more likely to tense back muscles. People with chronic back pain who participated in a combination of mindfulness meditation and yoga for eight weeks reported significant improvements in back pain.

You’re sleeping on the wrong mattress

A medium firm mattress, as opposed to a very firm mattress, appears to be best for your back, according to a 2015 review published in the medical journal Sleep Health. But perhaps even more important than the firmness of your mattress is how old it is. When a mattress is past its prime, it may become soft and lumpy, which can cause your back to contort as it tries to adjust to sinking in, says Press. Experts recommend changing your mattress as often as every seven years, and immediately if it’s showing signs of wear such as sagging or holes.

Poor diet

There’s some thought that an anti-inflammatory diet — one that’s rich in fruits, vegetables, lean protein such as fish and chicken, and healthy fats such as nuts and olive oil — may help tamp down inflammation in the body that can worsen chronic pain, including back pain, Press says. But eating this sort of healthy fare may also reduce your back pain simply because it can lead to weight loss. “Even losing just five pounds can take a load off your spine,” Press explains. Indeed, studies have found that those with a high BMI (body mass index) have a higher risk of developing back pain.

Bad posture

Anytime you slouch or stoop, your back muscles and ligaments strain to keep you balanced, which can cause stress on the back. pelvic clock for back painWhen standing, make sure your shoulders are back, your stomach is pulled in, and your feet are about shoulder-width apart. If you have to stand for a while, shift your body weight from your toes to your heels (or vice versa) and/or from foot to foot. When sitting, keep your feet flat on the floor, with your thighs parallel to them, legs uncrossed. If your chair can’t support your lower back, place a small pillow behind it. Not sure you’re doing it correctly? Check your side view in a mirror, or consider seeing a physical therapist or occupational therapist for a consult.

You ramp up activity too quickly

Even those in decent physical shape, just the twisting and turning involved in certain activities like golf can cause back strain. Your spine and back muscles are less forgiving than when you were younger, so you need to make sure your body is prepared for the load put on it. Whether you're headed for a golf, tennis or yoga outing, fit in some practice time a few weeks ahead.

Pelvic Clock Exercises to Eliminate Tennis Back Pain

The pelvis clock aids in targeting specific hard-to-reach muscles in the lower back and pelvic region to promote greater hip mobility and core strength.Pelvic Clock® exercise device is a stretching aid for hip and lower back pain relief.

The Pelvic Clock®
The Pelvic Clock®

Let’s take a look at some moves to counter lower back pain and injuries:

Golf & Tennis Stretch

An excellent move for hip and shoulder alignment, it will help you stretch out the aching muscles and build up their flexibility. You begin by placing the pelvic clock in position and extending both, your arms and legs, towards the left. Grab your right wrist with your left hand, and stretch your right arm towards the left. Tilt your pelvis towards the right and hold this pose for at least 30 minutes. Be sure to repeat this move 5 times before you switch sides.

Hip Flexor & Piriformis Stretch

This powerful move is amazingly beneficial to engage both, the hip and lower back muscles. You begin by lying down flat, and stretching out arms and legs in a relaxing position. Now, start rocking your pelvis from side to side, with the pelvic clock placed beneath your pelvic to intensify the stretch.

Final Thoughts

With rather simple changes in your daily routine, you can move forward with less back pain. Thanks for visiting.

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The Best Time to Take Your Vitamins

vitamin timings take with fats

Best Time to Take Your Vitamins

Not all vitamins and supplements break down in your body the same way. So, it’s important to know when to take each product to best benefit you.

Consistency is Key

Keep in mind, supplements are most effective when taken consistently. Creating a routine will form a healthy habit and help you get the most from your supplements.
Whether that means writing down a reminder in your agenda, setting an alarm in your phone, or purchasing a weekly pill organizer, find what works best for you and stick with it!vitamin timings split up dosage

Omega 3 Fish Oil

Omega 3 Fish Oil is better digested when taken with high-fat meals.
If your breakfast typically involves high-fat foods such as eggs, butter, avocados, or smoothies, this might be the ideal time. If your lunch or dinner consists of fish, meat, or nuts, then this might be a better time for you.
Ultimately, you’ll get the best health benefits from omega 3 fatty acids when you split up your dosage with different meals rather than taking them all at once. This can improve bioavailability and provide your body with a consistent supply of omega 3 throughout the day.
One serving of Dr Tobias Omega 3 Fish Oil contains 2 soft gels so you can split up your dosage throughout the day.

Vitamin A, D, E & K

All these vitamins have something in common – they’re fat-soluble. Your body has the ability to store them for when they’re most needed. Like Omega 3 Fish Oil, they’re better absorbed when taken with a high-fat meal.

Vitamin B & C

Vitamin B and C are both water-soluble. Unlike fat-soluble vitamins, your body can only absorb a certain amount at any given time.
Therefore, we recommend splitting up your dosage to give your body a consistent supply throughout the day. Our Dr Tobias Adult Multivitamin is split into 3 tablets a day for ultimate effectiveness.vitamin timings be consistant

Probiotics & Prebiotics

There hasn’t been a whole lot of research done around ultimate consumption times for probiotics and prebiotics. However, if you’re taking them for digestive reasons, we recommend consuming them with a meal.
The bottom line is, whatever it is you take, it’s important to take your vitamins and supplements consistently to see their true effects.
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Health And Fitness Through Weight Loss

Weight Loss

Health and fitness is most of the time associated with physical appearance—especially weight. And why not? It is the weight of the person can tell whether he or she is living a healthy lifestyle due to the foods and habits that he or she has.

For those who think that their weight greatly affects their self-esteem because of physical appearance, health, emotional stability, physical abilities and the overall quality of their life in general, then it is about time that they contemplate on losing weight.

When does losing start

People who have decided to lose weight should know where to begin. First, he or she must determine the reason to lose weight. By determining the reason/s why one would want to lose weight, maintains motivations during the weight loss phases.

Next, commit in doing the things necessary for them to lose weight. Is he or she ready to permanently change what they eat, how they eat, their behavior and their activity levels, the possibility is greater that they would lose weight faster and safes.

Third, they must look for a back up support system in case they can no longer manage weight control on their own. And last but not the least, they must make sure that they are strong enough to deal with possibility of failing if they do not achieve their desired weight or result.

One of the most important things to remember before losing weight is that the person should seek professional help. This is a must that one chooses a responsible and safe weight loss program or plan carefully. One must also make sure that he or she is willing to undergo for a trial period before investing time, money, and effort in enrolling to a specific weight loss class.

Tips in losing weight

Experts say that two of the most crucial factors that affect weight loss are food—or calorie—intake and the frequency of physical activities such as exercise. Although it may seem easy to monitor calorie intake and exercise regularly, it is not always effective especially if the person doing it is not determined and disciplined enough. For a person to achieve their weight loss goals here are some tips that they can use:

1. Don’t ever skip regular meals. You must not forget that food nourishes the body. Although dieting or cutting down on food intake can help one lose weight, this cannot assure permanent weight loss because they will tend to eat more the next meal and the meals after that.

2. Regulate the food intake. Eating in smaller amounts or food portions will help one cut down on calorie and fat intake.

3. Monitor gradual weight loss of about 1 to 2 pounds weekly without irritability, fatigue, or weakness. This will allow your body to regain the loss water and fats.

4. Selecting healthy food choices. Choosing the foods that a person can eat from the food pyramid would help him or her develop a well-balanced diet as well as good eating habits.

5. Cut down on calories properly. If one is losing weight to achieve health and fitness, he or she must make sure that they know their body’s required calorie-intake because cutting too many calories can slow down metabolism. This will also make it difficult for the body to consume the necessary nutrients it needs to perform well.