KEY TO OPTIMUM HEALTH [KEY 3]

Key 3—Keep Yourself Moving “If exercise were a pill, it would be the most widely prescribed medication in the world.” (Emory University School of Medicine) Of all the things we can do for our health, few are more generally helpful than physical exercise. Exert yourself.Leading a physically active life can help us feel happier, think more clearly, have more energy, be more productive and, along with proper diet, control our weight. Exercise need not be painful or extreme to be effective. Regular periods of moderate exercise several times a week can be very beneficial. Jogging, brisk walking, biking, and taking part in active sports—enough both to get your heart beating faster and to cause you to break a sweat—can improve your endurance and help to prevent heart attack and stroke. Combining such aerobic exercise with moderate weight training and calisthenics helps to strengthen your bones, internal muscles, and limbs. These activities also contribute to maintaining a higher metabolism, which automatically helps to control your weight. Exercise can be enjoyable Use your feet.Exercise is beneficial for people of all ages, and membership in a gym is not required to get it. Simply using your feet instead of a car, bus, or elevator is a good start. Why wait for a ride when you can walk to your destination, perhaps even arriving there faster? Parents, encourage your children to participate in physical play, outdoors whenever possible. Such activity strengthens their bodies and helps them to develop whole-body coordination in ways that sedentary entertainment, such as video games, cannot. No matter how old you are when you start, you can benefit from moderate physical exercise. If you are older or have health problems and have not been exercising, it is wise to consult a doctor about how to begin. But do begin! Exercise that is started gradually and not overdone can help even the oldest among us to maintain muscle strength and bone mass. It can also help seniors to avoid falls. Exercise is what helped Rustam, mentioned in the first article of this series. Seven years ago, he and his wife began jogging a little each morning, five days a week. “At first, we made excuses not to go,” he relates. “But having a partner helped to motivate both of us. Now it has become a good, enjoyable habit.”

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Key To Optimum Health

Key 2—Take Care of Basic Body Needs “No one ever hated his own body: on the contrary, he provides and cares for it.” ( Ephesi ans 5:29,The New English Bible) Taking basic steps to care for yourself can make a world of difference in your health. Get enough rest.“Better is a handful of rest than a double handful of hard work and striving after the wind.” ( Ecclesiast es 4:6) The demands and distractions of modern life have whittled away at the time people spend sleeping. But sleep is essential to good health. Studies show that during sleep our body and brain repair themselves, benefiting memory and mood. Sleep reinforces the immune system and reduces our risk of infection, diabetes, stroke, heart disease, cancer, obesity, depression, and perhaps even Alzheimer’s disease. Rather than artificially bypassing sleepiness—our natural “safety device”—with sweets, caffeine, or other stimulants, we should heed it and simply get some sleep. Most adults need seven to eight hours of sleep every night to look, feel, and perform their best. Young people need more. Sleep-deprived teens are more prone to have psychological troubles and to fall asleep when driving. Sleep is especially important when we are sick. Our body can overcome some illnesses, such as a cold, if we simply get extra sleep and drink plenty of fluids. Take care of your teeth.Brushing your teeth and flossing them after meals, and especially before going to bed, will help ward off tooth decay, gum disease, and tooth loss. Without our own teeth, we may not benefit fully from the food we eat. It is reported that elephants do not die of old age but that they slowly starve to death after their teeth wear down and they can no longer chew properly. Children who have been taught to brush and floss their teeth after eating will enjoy better health in youth and throughout life. Go to the doctor.Some ailments call for professional medical attention. Early diagnosis usually results in a better outcome and less expense. So if you do not feel well, get help to find and eliminate the cause, instead of merely seeking to relieve the symptoms.

KEY TO OPTIMUM HEALTH

Key 1—Eat Wisely “Eat food. Not too much. Mostly plants.” With these few words, author Michael Pollan encapsulates simple, time-tested dietary advice. What does he mean? Eat fresh foods.Concentrate on eating “real” food—whole, fresh foods that people have been enjoying for millenniums—rather than modern processed foods. Commercially prepackaged foods and fast food from chain restaurants usually contain high levels of sugar, salt, and fat, which are associated with heart disease, stroke, cancer, and other serious illnesses. When cooking, try steaming, baking, and broiling instead of frying. Try using more herbs and spices to cut down on salt. Make sure meats are properly cooked, and never eat spoiled food. Do not eat too much.The World Health Organization reports a dangerous worldwide increase in overweight and obese people, often the result of overeating. One study found that in parts of Africa, “there are more children who are overweight than malnourished.” Obese children are at risk of present as well as future health problems, including diabetes. Parents, set a good example for your children by limiting your own portions. Eat mostly plants.A balanced plate favors a variety of fruits, vegetables, and whole grains over meats and starches. Once or twice a week, try substituting fish for meat. Reduce refined foods such as pasta, white bread, and white rice, which have been stripped of much of their nutritional value. But avoid potentially dangerous fad diets. Parents, protect your children’s health by helping them to acquire a taste for foods that are healthful. For example, give them nuts and thoroughly washed fresh fruits and vegetables for snacks instead of chips or candy. Drink plenty of fluids.Adults and children need to drink plenty of water and other unsweetened liquids every day. Drink more of these during hot weather and when doing heavy physical work and exercise. Such liquids aid digestion, cleanse your body of poisons, make for healthier skin, and promote weight loss. They help you to feel and look your best. Avoid drinking excessive amounts of alcohol and too many sweetened drinks. One soft drink a day can add 15 pounds (6.8 kg) to your weight in a year. In some lands, obtaining clean water can be hard work and is expensive. Yet, drinking it is vital. Tainted water needs to be boiled or chemically treated. Dirty water is said to kill more people than wars or earthquakes; it reportedly kills 4,000 children a day. For infants, the World Health Organization recommends only breast-feeding for the first six months, then breast-feeding plus some other foods until at least the age of two.

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WAYS MONEY IF NOT HANDLED CAREFULLY CAN LEAD TO MARRIAGE DIVORCE.

Ways Money Can Break Up Your Marriage: Money the Holy book says is the root of all evil and thus is seen in most matrimonial homes.It’s certainly not a cliche: how to spend money is the number one argument married couples fight about and, if left unresolved, can lead to divorce. The upside of marriage is the health benefits of being together; the downside is the stress of unresolved financial goals can negate that benefit. Most people marry someone who has a different view regarding spending. These viewpoints should not be seen as a negative and something to change: it is the coming together as a couple that creates a healthy balance in setting financial goals. A conservative’s restraint will make sure the family has the funds needed to take that fun vacation the more free spending person visualizes. Both are essential: two conservatives can lean toward selfishness and two unrestrained spenders can lean toward irresponsibility. The key is to acknowledge the reasons why you have particular beliefs about money individually and how, as a couple, you can combine each other’s strengths and weaknesses to enjoy a wealthy life together. Here are three ways money will break up your marriage if you are not proactive: 1. You avoid talking about money.Unfortunately, most couples would rather not talk about it at all. You find ways to avoid mentioning the topic of money, knowing it will lead to a blowout. But this approach only gives ammunition to the time bomb. For instance, you’re out to eat with friends and your significant other insists on paying the tab… again. He shows his affection for others through spending and he relishes in the good vibes he receives from that showing generosity. You, on the other hand, are mentally calculating how you can make up the difference in cash flow. It is a source of stress within your relationship. You dare not talk about it because you know that conversation always turns into a huge fight and nothing gets accomplished. However, you feel resentment building.Release it by talking it out! 2. There’s a lack of mutual financial priorities.Your personal financial goal is to pay down all of your combined debt, but you face an uphill battle because your significant other spends the extra cash. It’s not that his view of money is wrong and yours is correct; it’s just that there’s a lack of communicating to each other where to delegate funds. Many people believe budgeting is negative and constraining, but planning when to spend (or save) your cash will go is a valuable tool. Together, you canagree on what is important and how those goals will be achieved. Without planning and focusing on the priorities, it’s very easy to have prosperity become allusive. 3. You associate money with self-esteem.Society dictates that happiness is found at the ATM; the more cash you spend, the better life will be. Becoming united in your mutual relationship with money is essential to avoiding divorce. When you do not have a shared financial vision, restraint is totally cast off. More couples avoid talking about money because they know it will set off a bad reaction. The tension and fighting feels like the other person doesn’t love them anymore and avoidance becomes the norm. That is why isit vital to prepare for love before you enter a committed relationship. Once you take proactive steps to set your priorities, the easier it will be for you to communicate what is important in the shared life you want to create and experience with the love of your life. No matter where you are in couplehood or marriage, you can make a decision to release the fear of discussing finances and remove that barrier to the love and mutually fulfilling life you deserve to experience.

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Viewpoint watch (ediraphwatch): WAYS TO IMPROVE YOUR HEALTH (Part 3)

Viewpoint watch (ediraphwatch): WAYS TO IMPROVE YOUR HEALTH (Part 3): Stay physically active (cont.) If you do not stay physically active, you are more likely to: *. Suffer from heart disease. *. Suffer ...

Buhari, Osinbajo Slash Salaries By 50 Percent

Buhari, Osinbajo Slash Salaries By 50 Percent PRESIDENT Muhammadu Buhari will only receive 50% of the salary paid to his predecessor. A statement last night in Abuja by the Senior Special Assistant to the President on Media and Publicity, Garba Shehu said the President’s decision to take a 50% pay cut was conveyed to the Office of the Secretary to the Government of the Federation (SGF) yesterday by the Permanent Secretary of the State House, Mr. Nebolisa Emodi. “I write to forward the completed IPPIS registration form of Mr. President and to draw your kind attention to Mr. President’s directive that only 50% of his salary be paid to him,” Mr. Emodi wrote in the letter with reference number PRES/81/SGF/17. “The current annual remuneration of the President of Nigeria as published by the Revenue Mobilisation Allocation and Fiscal Commission is N14,058,820.00.Vice President Yemi Osinbajo has similarly given up half of his official remuneration,” the statement added. As captured from the GuardianNews

How to Invest Your Time Wisely.

How to Invest Your Time Wisely. “If only I had more time!” How often have you said that? In a sense, time is a universal leveler, because the powerful and rich have no more of it than do the lowly and poor. Furthermore, neither the rich nor the poor can accumulate time. Once it is gone, it is gone forever. The course of wisdom, then, is to make good use of the time we have. How? Consider four strategies that have helped many people to invest their time wisely. Strategy 1: Be Organized Prioritize.“Make sure of the more important things,” the Bible advises. ( Philippian s 1:10) Prepare a to-do list of things that are important or urgent or both, keeping in mind that what is important—buying food for dinner, for example—may not necessarily be urgent. And what may seem urgent—catching the start of your favorite TV program—may not be important. * Think ahead.“If an iron tool is dull and one does not sharpen its edge, he will need to exert much effort,” says Ecclesiast es 10:10, adding: “But wisdom helps to achieve success.” The lesson? Sharpen your ax, as it were, by planning ahead so that you can make the most effective use of your time. Set aside or eliminate nonessential tasks, which do little more than consume time and energy. If you find that you have time on your hands because you have caught up on your work, why not move on to a job that is scheduled for later? By thinking ahead, you increase your productivity, like a wise workman who sharpens his ax. Simplify your life.Learn to say no to things that are unimportant or that do little more than consume time. Too many activities and appointments can add needless stress and can rob you of joy. Strategy 2: Avoid Time Stealers Procrastination and indecision.“The one who watches the wind will not sow seed, and the one who looks at the clouds will not reap.” ( Ecclesiast es 11:4) The lesson? Procrastination is a thief of both time and productivity. A farmer who waits until conditions are perfect may never sow seed or reap his harvest. Similarly, we could allow life’s uncertainties to make us indecisive. Or we may feel that we have to wait until we have every scrap of relevant information before making a decision. To be sure, important decisions warrant research and deliberation. “The shrewd one ponders each step,” says Proverbs 14:15. But the reality is that many decisions involve some uncertainties.— Ecclesiast es 11:6. Perfectionism.“The wisdom from above [or from God] is . . . reasonable,” says James 3:17. Of course, high standards are commendable! Sometimes, though, we might set standards so high that we invite disappointment and even failure. A person learning another language, for example, must be prepared to make mistakes, aware that he will learn from these. A perfectionist, however, would likely shudder at the thought of saying something incorrectly—an attitude that would impede his progress. How much better to be modest in our expectations! “Wisdom is with the modest ones,” says Proverbs 11:2. Moreover, the modest and humble do not take themselves too seriously and can usually laugh at themselves. Source www.jw.org/en/publications/magazines/g201402/invest-your-time-wisely/

PHYSICAL ACTIVITY AND YOUR BODY.

Why is physical activity important?. Regular physical activity can produce long term health benefits. People of all ages, shapes, sizes, and abilities can benefit from being physically active. The more physical activity you do, the greater the health benefits. THESE BENEFIT ARE: >Increase your chances of living longer. >Feel better about yourself >Decrease your chances of becoming depressed >Sleep well at night >Move around more easily >Have stronger muscles and bones >Stay at or get to a healthy weight When you are not physically active, you are more likely to: >Get heart disease >Get type 2 diabetes >Have high blood pressure >Have high blood cholesterol >Have a stroke. Physical activity and nutrition work together for better health. Being active increases the amount of calories burned. As people age their metabolism slows, so maintaining energy balance requires moving more and eating less. Some types of physical activity are especially beneficial: Aerobic activities make you breathe harder and make your heart beat faster. Aerobic activities can be moderate or vigorous in their intensity. Vigorous activities take more effort than moderate ones. For moderate activities, you can talk while you do them, but you can't sing. Forvigorous activities, you can only say a few words without stopping to catch your breath. Muscle-strengthening activitiesmake your muscles stronger. These include activities like push-ups and lifting weights. It is important to work all the different parts of the body - your legs, hips, back, chest, stomach, shoulders, and arms. Bone-strengthening activities make your bones stronger. Bone strengthening activities, like jumping, are especially important for children and adolescents. These activities produce a force on the bones that promotes bone growth and strength. Balance and stretching activities enhance physical stability and flexibility, which reduces risk of injuries. THEN WHY NOT Make physical activity a regular part of the day !!! Choose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy — such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. Or, join an exercise class. Keep it interesting by trying something different on alternate days. Every little bit adds up and doing something is better than doing nothing. Make sure to do at least 10 minutes of activity at a time, shorter bursts of activity will not have the same health benefits. For example, walking the dog for 10 minutes before and after work or adding a 10 minute walk at lunchtime can add to your weekly goal. Mix it up. Swim, take a yoga class, garden or lift weights. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office. More ways to increase physical activity At home: Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement. Push the baby in a stroller. Get the whole family involved — enjoy an afternoon bike ride with your kids. Walk up and down the soccer or softball field sidelines while watching the kids play. Walk the dog — don't just watch the dog walk. Clean the house or wash the car. Walk, skate, or cycle more, and drive less. Do stretches, exercises, or pedal a stationary bike while watching television. Mow the lawn with a push mower. Plant and care for a vegetable or flower garden. Play with the kids — tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music. Exercise to a workout video. At work: Get off the bus or subway one stop early and walk or skate the rest of the way. Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you. Take part in an exercise program at work or a nearby gym. Join the office softball team or walking group. At play: Walk, jog, skate, or cycle. Swim or do water aerobics. Take a class in martial arts, dance, or yoga. Golf (pull cart or carry clubs). Canoe, row, or kayak. Play racquetball, tennis, or squash. Ski cross-country or downhill. Play basketball, softball, or soccer. Hand cycle or play wheelchair sports. Take a nature walk. Most important — have fun while being active. 

Truth about vegetables and fruits (part 2)

Fruits and vegetables are rich in vitamins and minerals. Fruits and vegetables provide health benefits and are important for the prevention of illnesses. The U.S. Department of Agriculture recommends filling half of your plate with fruits and vegetables at each meal. Fruits and vegetables contain a variety of nutrients including vitamins, minerals and antioxidants. Eating the recommended amount of fruits and vegetables each day can reduce the risk of chronic diseases. Nutrients in Vegetables Vegetables are rich in vitamin A, vitamin C, folate, fiber and potassium. Folate helps the body form red blood cells. It is especially important for women of childbearing age to consume folate-rich foods such as bell peppers, tomatoes and spinach to prevent neural-tube defects in babies. Vitamin A-rich foods such as sweet potatoes, carrots and butternut squash help keep your skin and eyes healthy and protect against infections. The USDA recommends eating 2 1/2 cups of vegetables per day. Nutrients in Fruit The USDA recommends consuming 2 cups of fruit per day. The healthiest choices are fresh fruits or frozen without added sweeteners. Fruit is naturally low in fat, sodium and calories, and rich in potassium, fiber, vitamin C and folate. Some high-potassium fruits include peaches, cantaloupe, honeydew, oranges and bananas. Fiber in fruit helps to protect against heart disease and lower cholesterol. Vitamin C in foods like citrus and strawberries helps with wound healing and keeps gums and teeth healthy. Prevention of Disease. Eating produce can cut your risk of cardiovascular disease, stroke and type 2 diabetes and protect against various forms of cancer. The USDA states that fruits and vegetables high in fiber can reduce chances of developing coronary heart disease. Eating potassium-rich foods such as bananas and potatoes can help reduce blood pressure, decrease bone loss and prevent development of kidney stones. Produce also contains different phytochemicals, natural chemical compounds in plants, which maintain proper cell health. Weight Management Along with health benefits, eating fruits and vegetables can make weight management easier, according to the Centers of Disease Control and Prevention. Most produce is low in calories compared to other foods, so filling up on these foods can aid in weight loss or maintenance. Fruits and vegetables work as excellent substitutes in different recipes. Source: USDA

Truth about vegetables and fruits

Why you should'nt look down on Vegitables and Fruits. Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body. NUTRIENTS: Most vegetables are naturally low in fat and calories. None have cholesterol. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans. Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption. BENEFITS TO HEALTH:. Eating a diet rich in vegetables and fruits as part of an overall healthy dietmay reduce risk for heart disease, including heart attack and stroke. Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss. Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake. USDA myplate