5 Healthy Habits That Zap Your Energy.
by FITNESS Magazine, on Wed Jul 20, 2011 8:01am
By: Maureen Connolly
It's amazing what can drain you if you're not careful. Here are five habits that may be sapping more energy than you think.
#1: You Hydrate During and After Your Workout
You're forgetting one crucial step: drinking water before you exercise. "If you don't, it's like heading out on a trip with three-quarters of a tank versus a full one. You simply won't go as far," says Fabio Comana, an exercise physiologist and spokesperson for the American Council on Exercise. Water is crucial to regulating body temperature and maintaining blood circulation. A loss of fluids equal to just 2 percent of your body weight can tire you out and significantly impair your performance, he adds. To stay energized, drink 16 ounces of water or a noncaffeinated beverage spaced out over one to two hours before you exercise and another 6 to 8 ounces within 15 minutes of working out.
#2: You Sleep in on the Weekends
Your alarm goes off at 6 a.m. all week, so snoozing until nine on Saturday and Sunday sounds like a dream come true. The trouble is, this plan often backfires. You get up feeling groggy, which can last for hours -- a phenomenon called sleep inertia, says Russell Rosenberg, PhD, director of the Northside Hospital Sleep Medicine Institute in Atlanta. It's likely that when you rise at your normal time during the week, your body has moved into a lighter phase of sleep and you can awaken more quickly. But Rosenberg believes that too many extra z's may send you back into a deeper stage of sleep, so you wake up feeling sluggish rather than alert.
So how do you catch up on much-needed rest? "Spread it out over the weekend," Rosenberg advises. "To avoid grogginess, snooze 30 to 60 minutes later each day, and take no more than a 45-minute nap." Not only will you feel sharp, you'll also be much more likely to drift off at your normal time at night.
#3: You Eat a Big Breakfast
Why does the most important meal of the day cause a midmorning lull? You may be eating too much -- or choosing the wrong foods. For instance, the average deli-size bagel is big enough to count as four servings of bread. Add a generous amount of cream cheese and you're looking at about 567 calories and 22 grams of fat. "When you eat a meal with a lot of calories and fat, some of the blood that normally provides energy to the brain and muscles is diverted to the stomach to help with digestion," says Sue Moores, RD, a spokesperson for the American Dietetic Association.
Instead, try two eggs and toast with fruit spread. A study shows that people who ate this felt satisfied (and thus energized) longer -- and consumed 420 fewer calories a day -- than those who had nonfat yogurt and a bagel with cream cheese.
#4: You Never Snack Between Meals
It may seem like a smart weight-control technique, but if you go more than four hours without food, your blood sugar may drop, which drains your energy and leaves you cranky and ravenous. Munching on a portion-controlled snack that's a combo of protein, carbs, and fat can help stabilize your blood sugar, mood, and energy levels. Smart choices include one ounce of string cheese with one-quarter cup of soy nuts, one-fourth cup of dried fruit and 20 almonds, or a mini whole wheat pita pocket stuffed with one-quarter cup of low-fat cottage cheese and carrots. If you're worried about consuming extra calories in your meals, include foods with a high water content, such as soup, salad, and veggies, so you'll feel full faster and eat less.
#5: To Extend Cardio Time, You Skip the Post-Workout Stretch
You're missing an important chance to help your muscles recover. "Stretching expedites recovery and improves circulation, making you feel more energetic and possibly reducing muscle soreness after your workout," says Comana. To get a bigger boost, do full-body stretching for at least five minutes after exercising.
http://shine.yahoo.com/channel/health/5-healthy-habits-that-zap-your-energy-2513794/
Ahlan Wasahlan
Friday, July 22, 2011
Saturday, July 16, 2011
Addition of Family members for 2011
The end of 2010 gives more good news for the Hj Jaafar family and with the arrival of 2011 ...more new family members...We welcomed our newest addition...
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An Article to share
Friday, July 15, 2011
.Do you really need 8 glasses of water a day?.
by Jessica Ashley, Shine staff, 3 hours 43 minutes ago
How much water do we really need? You may think six to eight glasses per day because you have probably read many articles and had discussions with your doctor to support that. But a Scottish physician has blasted that standard in a British Medical Journal article, stirring the debate about how much water we should drink and how much is too much and bad for our health. Dr. Margaret McCartney argues there is no quality scientific evidence to support the recommendation, which she says can lead to over-hydration problems for some people.
Here's what you need to know to sort hydration hype from good health advice.
Don't skimp
The eight-glass formula doesn't fit for everyone. It depends on your gender, size, and level of activity, other studies note. The Institute of Medicine calls for adult men to drink 13 cups of fluid daily (which totals three liters, or a little more than four tall reusable water bottles) and women to have nine cups (2.2 liters, or about the amount found in three reusable water bottles). That number changes according to lifestyle. The more active a person is, the more they will need to replace fluids. Larger people, pregnant and nursing women, and those who take dehydrating medications also will likely need to account for that by adding more water to their diet.
If you are active, it's also important to account for your environment when calculating how much fluid you need. If you are exercising in temperatures that are very hot (likely leading you sweat more) or very cold (which can stunt your ability to sense dehydration), are an endurance athlete, or are active in a high-altitude area, you will probably need to up your water intake.
Don't overdo it
The debate about how much water we really need to be drinking is centered around the risk of hyponatremia, or taking in more fluid that the body loses while sweating. It is a serious condition that occurs when there is not enough sodium (or salt) in the body fluids outside of the cells. This can cause swelling, including of the brain. Hyponatremia happens when a person sweats excessively in one stint, does not eat, does not urinate enough, and drinks a great deal of water. Symptoms include confusion, headaches, muscle spasms, vomiting, convulsions, and fatigue. In the worst cases, hyponatremia can lead to seizures, coma, and even death.
There are exceptions for medical conditions and other situations, but athletes are often watched for signs of hyponatremia, especially those participating in endurance events like a marathon or triathlon.
Experts advise taking in some electrolyte-replacement fluids in addition to drinking water while you are exercising. However, you really only need a minimal amount to keep your body in balance and give you an energy kick. For example, it is recommended that runners out for 30 minutes to an hour take in three to six ounces of fluid every 15 or 20 minutes, including one sports drink. There's also evidence that simply taking sips or swishing a sports drink will do the trick.
Don't get sucked in to the sports drink hype
The risks of hyponatremia are steep, but take the hype about over-hydrating with a grain of salt. The multi-billion-dollar sports drink industry has pushed the idea that most people need more than water when they are active. However, some experts say that most people don't need a lot of sports beverages, and that they often just add calories to diets. The CDC recommends choosing sports drinks that do not have added sugar, which can total 38 grams in just one bottle.
In May, the American Academy of Pediatrics issued a report warning that children should not consume sports drinks except when participating in lengthy sports competitions.
Consider these other drinks that carry the same benefits of electrolyte-replacement beverages but also have nutritional value or are less caloric:
•Chocolate milk beat out water, sports drinks and regular milk in a recent study of what is the best post-exercise drink for our bodies. Lowfat milk has also been touted as an ideal remedy for muscles that have been rigorously exercised.
•Coconut water is a nonfat beverage that has about half the calories of a sports drink while being high in potassium and antioxidants. Coconut water works best for average athletes.
•Pickle juice is packed with sodium and, if you can bear it, can be added to water or made into popsicles for hot-weather workouts. There's also scientific and anecdotal evidence that drinking a shot out of the pickle jar will help alleviate muscle cramps faster.
•Beetroot juice has recently been recognized as a new "super drink" after one study found it helped competitive cyclists cut down their times by a few critical seconds. Not taking part in the Tour de France? Then keep an eye out for more research on how this alternative beverage might help weekend warriors.
Count other drinks besides water as fluids
It's OK to include other drinks when you're measuring how many fluids you take in per day. However, that isn't a license to subsist on soda, coffee, and sugary drinks. Although caffeine in soda and coffee won't dehydrate you, they shouldn't be used to quench thirst or as a substitute for water. Add them to your fluid tally, but do reach for water more often than you pop open a can of bubbly stuff.
People who imbibe, particularly wine and hard liquors, should also be aware that those drinks with a high alcohol content can be dehydrating. Beer, however, is less dehydrating because it is predominantly water. Drinking a glass of water before and after alcohol can't hurt fluid intake or the chances of avoiding a headache the next day.
Eat your water
You don't always have to sip to stay hydrated. Experts say that 20 percent (or 2-1/2 cups) of the water we ingest comes from the foods we eat. Choosing the right water-rich fruits and vegetables will also add nutrients to your diet, fill you up, and may even give some oomph to your exercise.
Fruits like strawberries, cantaloupes, and peaches are packed full of water and potassium, which is the electrolyte shed when your body sweats. Adding more to your daily diet will help balance the fluids your body needs, regulate your heartbeat and circulation, and tastes better than chugging an energy drink.
Selecting foods that fuel your health while helping keep you hydrated will give you more bang for your buck. Watermelon offers a vitamin C boost, broccoli helps fight cancer, pineapple aids muscle recovery after a big workout, and yogurt ups immunity. (Read more about foods that keep you hydrated and healthy here.)
Sneak in the good stuff
If you're up to your ears in cucumber salad or can't manage to down another bottle of water, work in little ways to stay hydrated. Add slices of orange, lime, kiwi, or watermelon to a jug of water for a burst of natural flavor. Make a regular old glass of tap water feel fancier by adding fizz with a counter-top carbonator (sold for about $100 and marketed as home soda-makers, skip the added flavors to make sparkling water in your own reusable bottles). Take 10 minutes once a week to stock your fridge, car, gym bag, and desk with water bottles so it's convenient to grab water wherever you spend most of your day. Finally, you can up your fluid intake with one little step by simply adding a straw to your glass of water.
How much water do you drink a day?
http://shine.yahoo.com/event/summertimefun/do-you-really-need-8-glasses-of-water-a-day-2512002/
.Do you really need 8 glasses of water a day?.
by Jessica Ashley, Shine staff, 3 hours 43 minutes ago
How much water do we really need? You may think six to eight glasses per day because you have probably read many articles and had discussions with your doctor to support that. But a Scottish physician has blasted that standard in a British Medical Journal article, stirring the debate about how much water we should drink and how much is too much and bad for our health. Dr. Margaret McCartney argues there is no quality scientific evidence to support the recommendation, which she says can lead to over-hydration problems for some people.
Here's what you need to know to sort hydration hype from good health advice.
Don't skimp
The eight-glass formula doesn't fit for everyone. It depends on your gender, size, and level of activity, other studies note. The Institute of Medicine calls for adult men to drink 13 cups of fluid daily (which totals three liters, or a little more than four tall reusable water bottles) and women to have nine cups (2.2 liters, or about the amount found in three reusable water bottles). That number changes according to lifestyle. The more active a person is, the more they will need to replace fluids. Larger people, pregnant and nursing women, and those who take dehydrating medications also will likely need to account for that by adding more water to their diet.
If you are active, it's also important to account for your environment when calculating how much fluid you need. If you are exercising in temperatures that are very hot (likely leading you sweat more) or very cold (which can stunt your ability to sense dehydration), are an endurance athlete, or are active in a high-altitude area, you will probably need to up your water intake.
Don't overdo it
The debate about how much water we really need to be drinking is centered around the risk of hyponatremia, or taking in more fluid that the body loses while sweating. It is a serious condition that occurs when there is not enough sodium (or salt) in the body fluids outside of the cells. This can cause swelling, including of the brain. Hyponatremia happens when a person sweats excessively in one stint, does not eat, does not urinate enough, and drinks a great deal of water. Symptoms include confusion, headaches, muscle spasms, vomiting, convulsions, and fatigue. In the worst cases, hyponatremia can lead to seizures, coma, and even death.
There are exceptions for medical conditions and other situations, but athletes are often watched for signs of hyponatremia, especially those participating in endurance events like a marathon or triathlon.
Experts advise taking in some electrolyte-replacement fluids in addition to drinking water while you are exercising. However, you really only need a minimal amount to keep your body in balance and give you an energy kick. For example, it is recommended that runners out for 30 minutes to an hour take in three to six ounces of fluid every 15 or 20 minutes, including one sports drink. There's also evidence that simply taking sips or swishing a sports drink will do the trick.
Don't get sucked in to the sports drink hype
The risks of hyponatremia are steep, but take the hype about over-hydrating with a grain of salt. The multi-billion-dollar sports drink industry has pushed the idea that most people need more than water when they are active. However, some experts say that most people don't need a lot of sports beverages, and that they often just add calories to diets. The CDC recommends choosing sports drinks that do not have added sugar, which can total 38 grams in just one bottle.
In May, the American Academy of Pediatrics issued a report warning that children should not consume sports drinks except when participating in lengthy sports competitions.
Consider these other drinks that carry the same benefits of electrolyte-replacement beverages but also have nutritional value or are less caloric:
•Chocolate milk beat out water, sports drinks and regular milk in a recent study of what is the best post-exercise drink for our bodies. Lowfat milk has also been touted as an ideal remedy for muscles that have been rigorously exercised.
•Coconut water is a nonfat beverage that has about half the calories of a sports drink while being high in potassium and antioxidants. Coconut water works best for average athletes.
•Pickle juice is packed with sodium and, if you can bear it, can be added to water or made into popsicles for hot-weather workouts. There's also scientific and anecdotal evidence that drinking a shot out of the pickle jar will help alleviate muscle cramps faster.
•Beetroot juice has recently been recognized as a new "super drink" after one study found it helped competitive cyclists cut down their times by a few critical seconds. Not taking part in the Tour de France? Then keep an eye out for more research on how this alternative beverage might help weekend warriors.
Count other drinks besides water as fluids
It's OK to include other drinks when you're measuring how many fluids you take in per day. However, that isn't a license to subsist on soda, coffee, and sugary drinks. Although caffeine in soda and coffee won't dehydrate you, they shouldn't be used to quench thirst or as a substitute for water. Add them to your fluid tally, but do reach for water more often than you pop open a can of bubbly stuff.
People who imbibe, particularly wine and hard liquors, should also be aware that those drinks with a high alcohol content can be dehydrating. Beer, however, is less dehydrating because it is predominantly water. Drinking a glass of water before and after alcohol can't hurt fluid intake or the chances of avoiding a headache the next day.
Eat your water
You don't always have to sip to stay hydrated. Experts say that 20 percent (or 2-1/2 cups) of the water we ingest comes from the foods we eat. Choosing the right water-rich fruits and vegetables will also add nutrients to your diet, fill you up, and may even give some oomph to your exercise.
Fruits like strawberries, cantaloupes, and peaches are packed full of water and potassium, which is the electrolyte shed when your body sweats. Adding more to your daily diet will help balance the fluids your body needs, regulate your heartbeat and circulation, and tastes better than chugging an energy drink.
Selecting foods that fuel your health while helping keep you hydrated will give you more bang for your buck. Watermelon offers a vitamin C boost, broccoli helps fight cancer, pineapple aids muscle recovery after a big workout, and yogurt ups immunity. (Read more about foods that keep you hydrated and healthy here.)
Sneak in the good stuff
If you're up to your ears in cucumber salad or can't manage to down another bottle of water, work in little ways to stay hydrated. Add slices of orange, lime, kiwi, or watermelon to a jug of water for a burst of natural flavor. Make a regular old glass of tap water feel fancier by adding fizz with a counter-top carbonator (sold for about $100 and marketed as home soda-makers, skip the added flavors to make sparkling water in your own reusable bottles). Take 10 minutes once a week to stock your fridge, car, gym bag, and desk with water bottles so it's convenient to grab water wherever you spend most of your day. Finally, you can up your fluid intake with one little step by simply adding a straw to your glass of water.
How much water do you drink a day?
http://shine.yahoo.com/event/summertimefun/do-you-really-need-8-glasses-of-water-a-day-2512002/
Friday, July 8, 2011
5 Solo Act Careers
http://education.yahoo.net/articles/5_solo_act_careers.htm?kid=1HEBL
5 Solo Act Careers
Not a people person? See how you could find on-the-job happiness with one of these career options.
By Chelsea Lin
If you're an introvert trying to navigate the professional world, we have good news.
There are many career options for introverts, says Debra Davenport, founder and president of Identity IQ, a career-counseling firm.
These careers, according to Davenport, allow one to “find autonomy, longer periods of solitude and the opportunity to work quietly without distraction.
Want to pursue a career that lets you embrace your solitary nature?
Check out these hot career options for people who work best as a solo act.
#1 - Medical Records Technician
Want to work in the health care field, but don't want to work with patients? As a medical records technician, you could be responsible for organizing and managing a patient's health information (medical history, symptoms, treatments, etc.). Medical records technicians that specialize in assigning a code to a patient's diagnosis for insurance purposes are called medical coders.
Both positions require some interaction with physicians but not patients.
Education: According to the U.S. Department of Labor, an associate's degree is the usual credential possessed by entry-level medical records and health technicians.
Average salary: $35,010*
#2 - Writer/Author
As a full-time or freelance writer/author, you could be creating content for anything from books to trade newsletters to websites. Working from home, setting your own hours, and completing tasks independently are some of the introvert-friendly perks associated with writing for a living. Keep in mind, though, that with those perks occasionally comes long, irregular hours and the need to self-motivate to stay on task.
Education: A bachelor's degree in communications, journalism, or English is generally a preferred requirement for many employers, according to the U.S. Department of Labor.
Average salary: $65,960*
#3 - Network Administrator
Network administrators are typically responsible for designing and maintaining a business' network of computers, a role that could involve more face-to-face time with wires and hardware as opposed to people.
Education: Depending on the position qualifications, you could be able to pursue a position in network administration with a certificate, associate's degree, or bachelor's degree in network administration or something similarly related to technology, according to the U.S. Department of Labor.
Average salary: $70,930*
#4 - Legal Assistant
Since law is such a high profile, highly interactive practice, you may think that legal assistants are constantly surrounded by people, too. But it's actually a position where much of the work can be done individually. Legal assistants help lawyers prepare for cases, so the majority of this research-based work could be done in an office or library - a potentially perfect work environment for introverts.
Education: There are a few different routes towards a career as a legal assistant - certificates, associate's, and bachelor's degrees are all available in paralegal studies - though the U.S. Department of Labor says that the associate's degree route is the most common.
Average salary: $49,640*
#5 - Forensics Technician
If solving the puzzle of a crime scene sounds more intriguing than gruesome to you, a career in forensics may be a good fit for your solitary nature. Forensics technicians are often responsible for investigating crime scenes, gathering physical evidence and analyzing it, which means they spend a great deal of time working in labs - generally alone - and writing up their findings in reports.
Education: Most need a bachelor's degree, according to the U.S. Department of Labor.
Average Salary: $55,040*
*All average salary information is from the U.S. Department of Labor's Occupational Employment Statistics for May 2010.
5 Solo Act Careers
Not a people person? See how you could find on-the-job happiness with one of these career options.
By Chelsea Lin
If you're an introvert trying to navigate the professional world, we have good news.
There are many career options for introverts, says Debra Davenport, founder and president of Identity IQ, a career-counseling firm.
These careers, according to Davenport, allow one to “find autonomy, longer periods of solitude and the opportunity to work quietly without distraction.
Want to pursue a career that lets you embrace your solitary nature?
Check out these hot career options for people who work best as a solo act.
#1 - Medical Records Technician
Want to work in the health care field, but don't want to work with patients? As a medical records technician, you could be responsible for organizing and managing a patient's health information (medical history, symptoms, treatments, etc.). Medical records technicians that specialize in assigning a code to a patient's diagnosis for insurance purposes are called medical coders.
Both positions require some interaction with physicians but not patients.
Education: According to the U.S. Department of Labor, an associate's degree is the usual credential possessed by entry-level medical records and health technicians.
Average salary: $35,010*
#2 - Writer/Author
As a full-time or freelance writer/author, you could be creating content for anything from books to trade newsletters to websites. Working from home, setting your own hours, and completing tasks independently are some of the introvert-friendly perks associated with writing for a living. Keep in mind, though, that with those perks occasionally comes long, irregular hours and the need to self-motivate to stay on task.
Education: A bachelor's degree in communications, journalism, or English is generally a preferred requirement for many employers, according to the U.S. Department of Labor.
Average salary: $65,960*
#3 - Network Administrator
Network administrators are typically responsible for designing and maintaining a business' network of computers, a role that could involve more face-to-face time with wires and hardware as opposed to people.
Education: Depending on the position qualifications, you could be able to pursue a position in network administration with a certificate, associate's degree, or bachelor's degree in network administration or something similarly related to technology, according to the U.S. Department of Labor.
Average salary: $70,930*
#4 - Legal Assistant
Since law is such a high profile, highly interactive practice, you may think that legal assistants are constantly surrounded by people, too. But it's actually a position where much of the work can be done individually. Legal assistants help lawyers prepare for cases, so the majority of this research-based work could be done in an office or library - a potentially perfect work environment for introverts.
Education: There are a few different routes towards a career as a legal assistant - certificates, associate's, and bachelor's degrees are all available in paralegal studies - though the U.S. Department of Labor says that the associate's degree route is the most common.
Average salary: $49,640*
#5 - Forensics Technician
If solving the puzzle of a crime scene sounds more intriguing than gruesome to you, a career in forensics may be a good fit for your solitary nature. Forensics technicians are often responsible for investigating crime scenes, gathering physical evidence and analyzing it, which means they spend a great deal of time working in labs - generally alone - and writing up their findings in reports.
Education: Most need a bachelor's degree, according to the U.S. Department of Labor.
Average Salary: $55,040*
*All average salary information is from the U.S. Department of Labor's Occupational Employment Statistics for May 2010.
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