Health
Travel health

YOU are responsible for YOUR health

Being healthy, achieving your body goals, working on yourself – everything is just one person’s responsibility, and that person is YOU. You can watch a ton of videos on exercise, you can read a lot of material on the benefits of yoga, you can listen to every podcast on eating right, but if you are not applying any of that in your daily life then it is meaningless.

“Doctors won’t make you healthy. Nutritionists won’t make you slim. Teachers won’t make you smart. Gurus won’t make you calm. Mentors won’t make you rich. Trainers won’t make you fit. Ultimately, you have to take responsibility. Save yourself.” -Naval Ravikant

Inaction leads you nowhere, your health is no different. Unless you make lifestyle changes, you aren’t going to see long-lasting positive changes in your health. The changes you make don’t have to be big, every small step counts. It can be waking up early, or drinking more water, or doing 15 minutes of yoga in the morning.

As long as you are bringing in positive lifestyle changes, you will see results. You can join a gym, you can take classes, you can have a dietician, you can visit different experts but you give up on everything in a few days or as soon as you step out of the establishment, it is as good as doing nothing.

You can’t keep up your junk food and processed food eating habits and then wonder why you aren’t losing weight even though you have started running every day. A balance of everything is essential. Having a proper, well-balanced diet is a solution to a lot of problems. Start by what you intake – decrease the amount of unhealthy junk you put in your body, start counting calories and including things that your body lacks.

While protein shakes and juices are great, don’t forget that our body is still made of water. Don’t forget to drink water. If anything, start by increasing your water intake. Develop a habit of drinking more water than you currently are if you don’t drink enough. Try reducing your takeouts from 5 days a week to 3 days a week to 1 day a week. This way it won’t be a massive change to your routine, and you will slowly be cutting your unhealthy habit away.

Batch cooking works the best if you don’t have time to cook every day. You can take one day out to prepare meals for the rest of the week so that you will have something healthy readily available to you, and won’t have to rely on takeouts and fast food.

Final Thoughts

Being responsible for your health doesn’t mean that you have to spend big bucks on going to specialists and buying healthy stuff, taking membership to gyms or hiring a personal trainer. It doesn’t mean giving up everything you love. It means moderating the things you put in your body, it means listening to your body – giving it what it lacks and working on keeping it in the best shape possible. How well you take care of your body will be apparent from how much your body will work for you.

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Health, How To
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How Batch Cooking Can Help You Have a Healthy Diet

In today’s times, everyone is busy trying to achieve their dreams, run a business, manage a family, aim for something, etc. The start-up culture is on the rise. People are putting in as many hours in their work as possible has become a normal culture. Even 9-to-5ers put in extra hours just to get the promotion sooner or to get a hike in their salary. 

One thing that is suffering is the most is our health. Our eating habits are wild, with no proper schedule and no balanced diet. Fast food is easy and convenient for the rat race we all participate in. When you have no time to cook during the week, batch cooking is the best way to ensure that you have healthy food and always have something to eat. 

All you have to do is take some time out of your weekend to make sure you eat well for the week. Just imagine the amount of stress regarding the food you will forego and how much time and energy you will save overall.

People have started focusing solely on moving forward in their careers and will sacrifice anything for it. It is a good thing but not when it costs everything: your health, your life, your relationships.

Let’s focus on the health aspect today. Let’s say you work non stop- no time to eat or sleep. Your body gets tired, doesn’t get proper nutrition, falls sick, and then you stop working and spend all that you have earned in getting back in shape. Is it worth it?

I understand that you don’t have time to cook meals, so you resort to takeouts or packaged fried junk. Trust me, I have been there. What we don’t realize is that they might be quick fixes, but processed food, fried food, and everyday takeouts will take their toll on your body. One solution to that is batch cooking.

Batch cooking means preparing or cooking larger portions of a variety of dishes that can be mixed and matched to create different meals throughout the week or eaten as it is. Most people do it on Sundays to prepare for the week. Some people like to break it down and do this on Sundays and Wednesdays so that they can get more variety.

All you have to do each day is pull out the meal out of your refrigerator and heat it or maybe if it is something that you can just grab and go then more props to you. You will be thankful to your weekend self for taking a few hours out to save so many hours and headaches throughout the week, and your stomach will be thankful for not getting the onslaught of junk food and cheap takeaways.

Because you already know what you are going to eat, it will save even more time and stress during the week. You will be eating healthy home-cooked food and will also save money because you are not eating out anymore. It is a win-win situation.

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Why Including Health Nutrition in School Curriculums Has Become a Necessity

Today’s time is full of people dreaming to have their own startups and be entrepreneurs. If not that, then they spend hours on a desk working for a better future. In the race of working toward what we consider a better future, we often forget that our body is what we will be living in in the future.

Money and career success isn’t the only thing that makes the future. Along with a high standard of living, a better YOU should be a priority as well. Someone who has a promising professional life and a great social circle usually will miss out on sleep. Never in the history of the human race have we used so little energy on a daily basis. 

Most of the population spends their entire time sitting down – in front of their laptop screen or office desks doing paperwork, and then when they get downtime, it is still spent in front of screens – watching movies and shows. Netflix and chill have become a universal norm. With the world moving so fast, a person hardly gets time to relax his body. 

This leads to many health problems. Obesity and diabetes rates have risen dramatically over the last decade because of this technological driven sedentary lifestyle and the lack of proper guidance while in school.

Why school you ask? We are taught most things in school – what’s important and what we should focus on. While the importance of having a good career is drilled into our minds, the importance of good health is seldom forgotten. 

People don’t even know what they are eating or what they should even be eating. Most of us are too reluctant to get our regular health checkups, and everybody is either too busy or too lazy to work out and stay fit. 

It is vital for everyone to have knowledge about their bodies, important hygienic exercises, and essential first-aid practices – this should be one of the basic training we get. If we teach our students about health and nutrition, maybe we’d all be a lot healthier, and our medical system would be less overwhelmed – we will dodge a lot of health problems we face today because of a lack of awareness.

It is necessary for students to realize their passions and to know the effective strategies of job hunting and interviewing, but it is also essential for them to realize the importance of nutrition and exercise. Success, happiness, and a feeling of contentment are hard to come by because we lack the proper tools as we enter adulthood. A host of potential issues arise because of this, such as poor social relationships, anger, frustration, and even depression.

Education cannot end when you receive your diplomas and shut your books. Education and learning are never-ending processes. Take control of your mistakes and keep improving yourself. If you weren’t taught something, take it upon yourself to learn it. At the end of the day, you are responsible for your own life, and that includes paying attention to and taking care of your body.

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Fitness
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5 Healthy Snack Recipes With Fruits

I am always on the lookout for healthy snacks. Honestly, healthy snacks that are quick to make are the priority because ironically I like to laze around eating said healthy snacks than spend time making them. Fruits are classic healthy snack options. If you are extremely lazy then you can have them as they come.

If you are anything like me, and like to pretend to have taken efforts while searching for ways to do things with minimal efforts whatsoever, then adding a little something to the fruits will make you feel like you have your life together. Take the basic fruit salad and add spices, take fruit pieces and dip them in chocolate, turn the fruits into smoothies, add anything that makes it tastier.

Here are some of my all-time favorites that are easy to make, tasty, and filling.

1. Chocolate Covered Fruits

Chocolate Covered Strawberries have always been my absolute favorite snacks. Why not take that further with more fruits. Select your favorite fruits and either dice them or add them to skewers. Dip them half way through in the chocolate or go all out, depending on what you prefer. Pop them in the freezer and once frozen you have delicious snacks ready.

This does not require much work, but the results are yummy. Remember to use dark chocolate, we are trying to make healthy snacks and the bitterness of dark chocolate compliments well with the sweetness of most fruits.

2. Yogurt Dipped Strawberries

Like chocolate dipped strawberries, yogurt dipped ones are a simple and easy treat. They are simple to make and high in nutrition level. All you have to do is dip the strawberries in yogurt and freeze it and you are good to go. You can add honey drizzle if you like to cut the plainness of yogurt.

3. Spicy Fruit Salad

Give the classic fruit salad a little punchy taste by adding spices. Adding spices enhances it from being a sweet snack option to something more. Add in some lemon juice and some chili powder. A little sprinkle does the trick. Adding salt and pepper is the classic and most basic option, a pinch of cinnamon can kick it up a notch.

4. Kiwi and Mango Salsa

A fruit salsa is right up there in taste level with spicy fruit salad. Combine kiwi and mango with bell pepper, avocado, red onion, and cilantro. Add lemon juice, salt, and pepper. Stir everything and you are done. The preparation is the same as the spicy fruit salad, but with a slightly different result, Serve with chips or tortillas.

5. Mango and Avocado Salsa

This is the same as Kiwi and Mango Salsa, but I wanted to give it a special mention along with the earlier one. The preparation is the same. If you add Kiwi you get the earlier one but this is preferred by many of my friends and I prefer the earlier mentioned one. So, here are both the options for you.

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massage

5 Benefits of Hydrotherapy

Let’s begin with discussing what hydrotherapy is and what it involves. Hydrotherapy was formerly called hydropathy and also called water cure. It is a part of alternative medicine, occupational therapy, and physiotherapy. Hydrotherapy involves the usage of water to soothe pain and achieve therapeutic benefit.

Hydrotherapy treatments include doing exercises in a hot sauna, water exercise, ice packs, cold and hot water treatment, water massage, and much more. Many studies and researches have highlighted the benefits of water therapy – which is why a lot of people are adapting to it as a form of relief for their pains.

Here are a few of the benefits of hydrotherapy among others:

1. Soothes People with Rheumatoid Arthritis

Most people use it for their arthritis – rheumatoid arthritis patients benefit from this, especially when combined with sauna and water exercises. Why this works is that water therapy reduces joint inflammation by increasing blood circulation in the body. As a result, rheumatoid arthritis patients are made to undergo sea bath treatment to relax and decrease inflammation.

2. Lowers Blood Pressure

A hot sauna bath can result in lowering blood pressure – stemming from it – undergoing hydrotherapy treatment also comes with an added advantage of treating sore tissues, joints, and muscles in the body. Experts advise that the water temperature should not be more than 95 degrees – your love for hot water baths can actually help you.

3. Relieves Respiratory Problems

Patients suffering from respiratory diseases like asthma, bronchitis, pneumonia, and extreme cold get relaxation through hydrotherapy treatments. Having a relaxing hot tub session boosts the blood circulation in the body, as we talked about earlier, and enhances the white blood cells count. The increased count of white blood cells in the body heals respiratory problems, providing relief to the patients.

4. Boosts Immune System

It’s not about only using the benefits of cold water or hot water – hydrotherapy treatments particularly refer to the application of hot and cold water for a long-term benefit to the human immune system. It is majorly involved in removing the toxins and strengthening the immune system and also heals the body tissues at a high rate while promoting the circulation of blood cells in the body.

5. Heals Muscle Injuries

Have you ever soaked your foot in warm water after a tiring day? If yes, then you know the relaxation your muscles feel. By decreasing muscle fatigue, hydrotherapy shows positive results in improving muscle strength. The healing of injured or stiff tissues is promoted by the increased blood circulation in the body and it also alleviates the joint pain. 

Final Thoughts

Although hydrotherapy or water therapy is an age-old method, it has recently been gaining more popularity. Hydrotherapy also has other benefits including better hair growth and glowing skin. There are different types of hydrotherapy that focus on different issues.

If you have been suffering from any kind of muscle or joint pain, trying out hydrotherapy is likely to prove beneficial. Other than that, you can always consult with your doctor regarding any kind of problems you have and how you can get relief from them.

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Fitness
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Fitness Benefits of Kickboxing

Kickboxing is one of the most core engaging forms of exercise. Nor only does it give your body good exercise, it is also a great tool when it comes to self-defence. Talk about something tackling more than one of our needs. Kickboxing is a practice that I have always advised people to take up, and even my basic daily exercising has some elements of it incorporated in the routine.

A high-energy kickboxing workout can get all the parts of your body well trained. My kickboxing workout regime is similar to most routines that include kickboxing. The focus is on combining martial arts techniques with great heart-pumping cardio. Which is why it is also very beneficial for people wanting to shed some pounds. Mostly the core kickboxing workout routine is suggested once per week, but I have learnt to enjoy a tiny amount of it incorporated in my daily routine as well.

Kickboxing is also said to reduce stress and boost confidence levels. You release endorphins and that helps boost your mood and also helps you feel more confident. Which is why after a good kickboxing workout, you feel happy and positive. Because you are punching and kicking, it is a great way to release stress, not only mental but also physical.

It is seen as a bit of a aggressive release, but I might have imagined the punching bag as my problems and worked away at it at more than one occasions. The kicking and punching help you engage several of your core muscle groups that help your body get a complete workout, hence also loosening up your body of stress.

You know that it is a high-energy cardio routine, which is why you will see a rise in your energy levels as time progresses. You will be breathing hard during your workout, and also sweating out toxins – all this not only helps elevate mood but also helps your body energize.

The movements in the exercise are all in quick successions, which helps you better your reflexes and coordination skills. It also helps you focus more because you have to pay attention as to what your next move is going to be. It can be better if you practice it with someone. With reflexes and coordination, it also helps you improve your posture.

Most of our jobs include typing away at computers, being at a desk – not being much active in general. Your muscles start tightening up and your posture becomes poor. Because kickboxing engages a lot of your muscle groups, it helps you improve your posture.

It is also great for weight loss. Your core muscles are targeted, that means your waist and abs get a total workout because you need to develop more balance in your body. This helps shed fat around your middle, which is a problem area for many. It is said that one hour of kickboxing can help you burn around 800 calories.

Kickboxing is a great exercise regime to follow to get your body in shape, increase your core strength, and reach your fitness goals.

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Weight loss tips

5 Sports that Help You Lose Weight

Playing sports is a great way to hit many birds with one stone. It helps you stay fit, increases stamina and flexibility, helps you lose weight, and also helps you have fun. Different sports teams that I have been in have given me a chance to meet so many people with the same interests as me. It also works as a motivation to do more in the sport you are partaking in.

1. Taekwondo

Taekwondo is a Korean martial art form that is said to have many benefits for your body. It involves dynamic punching and kicking drills along with blocks, core-strengthening exercises, and stretches.

Because there is a lot of physical activity involved, it helps you build stamina and core strength, it improves muscle tone and appearance, and also improves overall flexibility of your body. Going through a rigorous training also increases your heart rate and helps you lose weight. Taekwondo for an hour can help you burn more than 900 calories.

2. Kickboxing

Kickboxing like Taekwondo is a form of martial arts. It is mostly learned as a self-defense technique. It focuses on your core while also focusing on your arms, shoulders, legs, and glutes. It engages your entire body in exercise and also helps increase stamina. It is also a great cardio workout and will also help you lose weight and tone your body. An hour of kickboxing can help you burn more than 770 calories.

3. Swimming

Swimming helps tone your muscles, build stamina, and increase core strength. A few laps can usually make a huge difference in your overall fitness level as well help you lose a considerable amount of weight. An hour of swimming can help you burn more than 880 calories.

4. Running

Running is one of the common forms of exercises that people take up whenever it comes to losing weight. Reason for it is quite simple, you don’t usually need special equipment or place to run. You just need shoes and you are good to go. It helps strengthen your body muscles and also increases your stamina. You work up quite a sweat and it helps you burn calories. An hour of running can help you burn more than 700 calories.

5. Cycling

Cycling is another one of the popular sports taken up by majority of people to lose weight. It is also used to rope in some great cardiovascular exercise. You should try substituting your transport for cycling, because it will help you get in exercise while also helping you reach from point A to point B, and is also environment friendly. An hour of cycling can help you burn more than 500

I would suggest joining local groups so that these also become a time for you to socialize and enjoy yourself, while you also work on yourself. Having people around also helps you keep going. You won’t give up as early as you would if you do it alone and face difficulty.

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Bicycle

5 Reasons to Start Cycling for a Better Health

We all take up various forms of exercises in order to get ourselves to our body goals but end up giving up soon. Cycling is an activity that is not only good for your health but is also an enjoyable thing. It causes less strain on you and less injuries than other forms of exercises and is also a good muscle workout as you engage a lot of muscles making it work.

Cycling is easy to learn, you can start with support wheels and you will get the hang of it soon. Once you learn it, you are not going to forget it. It is more like a muscle memory. Cycling primarily increases stamina and is a fun way to workout for people who like to combine outdoor and exercising. You can join cycling groups and go on rides. It will be a fun hangout opportunity while also getting the needed workout. Also, it is an environment-friendly transport option if you choose to use it to run your daily errands. Here are some health reasons to start cycling.

1. Weight loss

Cycling is a good exercise option for people thinking of losing weight and gaining lean muscle. It raises your metabolic rate and burns body fat while building muscle. Cycling is something that you can do according to your time and availability. It is a form of transport too so you don’t even have to take time out to do it.

2. Heart issues

Cycling is known to strengthen heart muscles and lower resting pulse, it also reduces blood fat level. This means that regular cycling will improve your heart. It is also good for reducing the risks of cardiovascular diseases like stroke, high blood pressure, and heart attack.

3. Better stamina

Like I already mentioned, cycling is great to develop stamina. If you have always been a couch potato like I used to be, then when you start any kind of exercise you will see how soon you get tired. This is because you have little to no stamina. Building your stamina is really important to being physically fit.

4. Improves mental health

Cycling is said to help with anxiety and depression because of the exercise it gives you and also the enjoyment the activity brings. Joining a local cycling group is a great way to be social without feeling the pressure of social sittings because most you will be doing is cycling with a bunch of people and visiting cool places.

5. It is easy on your wallet

Getting a cycle is a onetime investment. It is low maintenance and if you use it regularly then you are getting back more than you invested. It is better than getting a gym membership and having to pay monthly. A cycle is cost efficient.

Conclusion

Cycling ticks many boxes for people starting out with exercising. It is easy to learn and enjoyble. It can be done alone and in groups. It is cost efficient and can be done at your own convenience.

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unhealthy food

Reasons to Avoid Fast Food

The number one reason for people consuming fast food is right in its name. It’s food and you get it fast, simple right? With the busy lives that we live, getting anything quickly will always take precedence over almost everything. That is why instead of taking time out to grocery shop and then cut and prepare and then cook, more and more people are resorting to eating out.

Eating out gets expensive. The general public can’t afford to it thrice in good restaurants. So, fast food and takeouts remain the only option. While you get the sustenance very quick, it does more harm to your body in the long run. We all know that but we still eat it because we feel like it is the only viable option.

Most of the food sold for quick bites are high in calories, sodium, sugar, and fat. They taste good, yes. And that is rewarding in the short term but highly negative in the long term. You gain weight, none of it healthy and run a risk of getting diabetes and high cholesterol.

Not only that fast food is addictive. They are often compared to have addictive effects like drugs. The high levels of sugary, salty, and fatty substances make you crave the food more. You can try to fight it in the beginning but then you start giving in because what will one more burger do and that in turn gets you hooked to trying it out every day. This then becomes a bigger craving and turns into an addiction.

Like our physical health, our emotional and mental health is gravely affected by our eating habits. Eating food that is high with carbs is usually what happens when you eat things like pizza and fries. As a result, your mind isn’t receiving all the essential ingredients needed for proper brain functioning. This can lead to anxiety and depression.

Relying heavily on fast food means that your body along with your mind isn’t getting the essential nutrients that it needs to function. Essential fibres, fats, minerals are usually missing out from the fast food menu. You can face some serious vitamin deficiency. The fast-food menu isn’t designed to provide you with enough nutrients or a well-balanced diet so using it to supplement your diets will never go right. It is designed for you to have a quick snacking option.

Greasy and high-fat food is one of the main reason for digestive problems. If you have been having fast food back to back then you will know how hard it is on your system. Acid reflux, heartburn, irritable bowel syndrome are all something that people with a regular fast food diet face. Is it worth it is something that you need to ask yourself.

Not only do your bowels suffer, but your heart also takes a hit big time. At the moment your taste buds and stomach are going to be thankful. Shortly your stomach will be upset and then eventually your heart is the one that will take the brunt. These are just some effects but you need to evaluate regular fast food consumption and reduce it to the maximum in routine.

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How Can You Make Your Mornings Healthier

If you have ever noticed that your morning starts with a frenzy-snoozing your alarm, skipping breakfast, and rushing yourself out the door, then you have to think about your morning habits. If you start your day on a healthy note, there are great chances that it will benefit you for the rest of your day.

The tone of your morning will determine the tone of your day, so you have to plan accordingly.

1. Stop hitting the snooze button

I know this must be a little hard to get used to, but you should give up this habit. It’s a mental game, if you hear the alarm in the morning then don’t hit the snooze button. Train yourself to get your body out of the bed. Keeping your alarm clock at a little distance will allow you to move your body to stop it. Remember, it’s always hard to wake up early if you didn’t get enough restful sleep.

2. Stay away from your smartphone

If the first thing you do when you wake up is to check your smartphone for messages or work email, then you are doing something wrong. You are immediately cultivating a reactive mindset, instead of a proactive one, which will cause you to start your day in a defensive state, rather than a place of inner peace and control.

Instead, try remaining detached from technology for the first hour of your day so you can begin your day with a positive focus.

3. Hydrate

It’s always a great idea to go to bed with a glass of water. Also, drinking a glass of water in the morning after going hours without a sip is a good way to hydrate your body. It will be best if you add lemon to a warm glass of water which is a rich source of vitamin C, freshens your breath, and stimulates metabolism and digestion. Bottom line is this, you have to keep yourself hydrated before and after going to your bed.

4. Take a shower

Start your day with a shower. It wakes you up and energizes you like nothing else. It helps to stimulate the lymphatic system. It’s also an awesome way to focus your mental energy before your day begins, and it can help to promote creativity.

5. Exercise

Whether it’s simply a brisk walk, yoga, set of sit-ups and push-ups, or hitting to the gym, starting off your day with movement energizes the body and the mind. Find out what kind of exercise is best for you and schedule it. It doesn’t have to be complicated, long, or intense, but have some sort of physical activity. You can even switch up between the exercises you do every day to keep your routine interesting.

6. Eat a healthy breakfast

You have most likely heard that breakfast is the most important meal of your day. When your breakfast is healthy with proteins, healthy fats, and whole grains, you will have more energy throughout the day and a stronger ability to focus and concentrate.

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