15/11/2022
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Good Health and Wellness
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We offer slimming tips and food supplement products to develop a healthy body. And that's why I'm doing a job to spread my findings to more and more people.
My name is Fabricio Nakazawa digital entrepreneur and lover of health and well-being. Over the years I've realized that supplementing our food is extremely important to contribute to our physical and mental well-being.
15/11/2022
What Is Meditation?
Meditation is a mind-body practice in which your attention is focused on being mindful of the present, your breath and your mind to promote awareness, cultivate wellbeing and reduce stress and anxiety. It comes in many forms and can be practiced almost anywhere, so long as you can be aware of your body and surroundings. Types of meditation vary throughout each person’s practice and can include breathing-based meditation, mindfulness practices, nature-based visualization, mantra and spiritual meditation. Meditation can be practiced alone, in a group or with a coach or therapist.
“There is no right or wrong way to do meditation. Any activity can be meditative if we’re fully present,” says Sarah Meyer Tapia, a meditation coach, associate director of Health & Human Performance and head of Wellness Education at Stanford University. “Meditation is to be present and know what we are doing, while we are doing it.”
Meditation tends to be something we feel we have to make time for, she adds, and instead, recommends taking as little or as much time as your mental energy allows to pivot away from distractions.
If a meditation practice feels out of reach, Meyer Tapia suggests asking yourself when and where you feel peace, comfort, joy, clarity, creativity or focus. For some, this might be while taking a shower, going for a walk or playing with their pet.
“When we think of all the outcomes of meditation that we’re looking for, look for where that exists already in your life, because almost all of us have some window somewhere,” she says.
14/11/2022
Autumn is wonderful.
14/11/2022
3 Amazing and Evidence-Supported Health Benefits of Running.
Benefit 1. Running adds years to your life and life to your years.
Benefit 2. Running helps you sleep better.
Benefit 3. Running can improve your knees and back.
06/11/2022
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
30/10/2022
7 Tips to Help You Lose Weight Healthy Way
1. Eat Healthy Foods
Eating healthy foods is one of the most important things you can do to lose weight. You need to make sure that you are getting enough protein, essential vitamins and minerals, and healthy fats. You also need to avoid processed foods and eat a variety of foods from all food groups. Some ways to eat healthier include eating breakfast every day, choosing unsaturated fats over saturated fats, and getting enough exercise.
2. Avoid Processed Foods
Processed foods are generally unhealthy because they often contain additives, preservatives, and other unhealthy ingredients. They can also contain high levels of sugar or saturated fat. You can reduce your intake of processed foods by avoiding them altogether or substituting them with healthier options. For example, you can make your own sandwiches or pack a salad for lunch instead of eating a bag of chips.
3. Drink Plenty of Water
When it comes to losing weight, hydration is key. Make sure to drink plenty of water all day long to help flush out toxins and keep your body functioning properly. In addition, drinking water helps regulate your appetite and keeps you feeling full after eating.
4. Avoid Sugary Drinks
There are many ways to avoid sugary drinks, and here are four tips:
1. Make your own drinks. One way to avoid sugary drinks is to make your own at home. You can mix fruit juices, water, and herbal tea for a healthy drink in which you control the ingredients in.
2. Use unsweetened herbal teas. Another way to avoid sugary drinks is to use unsweetened herbal teas as replacements for sodas or other sweetened beverages. Many herbal teas are low in sugar and can be a healthy choice for replacing sweetened beverages.
3. Drink water instead of soda or other sweetened drinks. If you don’t like the taste of water alone, try drinking it with lemon or lime juice for a bit of flavor and extra health benefits. Add ice if you want cold water, but remember that adding ice can increase your calorie intake.
4. Avoid restaurant food that is high in sugar content. Restaurants often serve large portions of high-sugar foods that are very unhealthy for you on the whole spectrum of diets – from weight loss diets to healthy eating plans alike!
5. Choose Leaner Protein Sources
Lean protein sources include poultry, fish, legumes, and soy products. These foods are low in saturated fat and cholesterol and provide essential nutrients such as protein, fiber, and minerals. When choosing lean protein sources, be sure to select options that are lower in calories. Try to choose fewer high-calorie foods and instead focus on filling up on vegetables and fruits.
6. Eat More Vegetables and Fruits
There are a few simple tips you can follow to help you lose weight and keep it off. One of the most important things you can do is to eat more vegetables and fruits. These foods are packed with fiber, vitamins, minerals, and antioxidants which help reduce your risk of heart disease, stroke, type 2 diabetes, and some types of cancer.
In addition to their health benefits, vegetables and fruits are also delicious and satisfying. By incorporating more of these into your diet, you will not only be helping yourself lose weight but also enjoying yourself at the same time!
7. Exercise Regularly
Exercise is an important part of a healthy diet and weight loss plan. A 2006 study in “The Journal of the American Medical Association” found that people who exercised regularly lost more weight and body fat than those who did not exercise. The study participants who exercised for at least 30 minutes a day lost an average of 2.5 pounds more than those who did not exercise.
In addition to being physically active, another key part of a healthy diet and weight loss plan is eating enough fiber, which helps to keep you feeling full long after meals. One fiber-rich food that can be included in your diet is fruits and vegetables. In addition to helping you lose weight, eating fruits and vegetables has other health benefits, such as reducing your risk of heart disease, stroke and certain types of cancer.
Conclusion
In conclusion, by following Gianluca Tognon tips, you can lose weight in a healthy way and maintain your results. Remember to be patient and to set realistic goals for yourself. Make sure to consult with your doctor before starting any new diet or exercise program. Most importantly, have fun and enjoy the journey!
28/10/2022
You can lose weight by making small changes to your diet and lifestyle.
It is best to lose weight gradually - you are more likely to keep it off by doing it this way.
How do I know if I need to lose weight?
You can find out if you are carrying extra weight by calculating your body mass index (BMI). Your BMI uses your height and weight to work out if you are a healthy weight.
Having a BMI in the overweight or obese category puts you at an increased risk of health problems such as heart disease and diabetes.
Normal or healthy weight – a BMI of 18.5 to 24.9.
Overweight – a BMI of 25 to 29.9.
Obese – a BMI of 30 or more.
You can also check your waist measurement to make sure you are not carrying too much weight around your middle. Having too much fat around your middle can increase your risk of health problems.
How to measure your waist
Find your waist
With your finger, feel the bottom of your ribs and the top of your hipbones; your waist lays between these 2 points, normally where the bellybutton is.
Measure your waist
Wrap the measuring tape around your bare skin or a light t-shirt.
Make sure the tape is snug, but does not compress your skin.
Relax, exhale and measure your waist.
Healthy waist measurement
Men = Less than 94 centimetres (37 inches)
Women = Less than 80 centimetres (32 inches)
How can I lose weight safely?
Start by aiming to lose 5-10% of your current body weight.
Aim to lose around 0.5kg (1lb) per week.
This gradual weight loss can be achieved by eating fewer calories than you normally eat each day and being more active.
Try our 12-week weight loss programme, which has nutritious calorie-counted meal plans designed to help you lose weight in a gradual and safe way.
Why should I aim to lose 5 or 10% of my weight, this seems like a small amount?
Losing just 5-10% of your weight has lots of health benefits. You can see improvements in blood pressure, cholesterol and blood sugars. This can lower your risk of developing:
high blood pressure
heart disease
stroke
diabetes
certain cancers.
27/10/2022
The Benefits of Supplements for Seniors
Nutrients and Brain Health: Alzheimer's disease (AD) and cognitive functioning
· Alzheimer's is a degenerative brain disease that can cause a person to forget recent events or familiar tasks. The risk of Alzheimer's disease increases with age.4
· Nutrients, such as antioxidants and B vitamins, play an important role in healthy brain functioning. High blood levels of antioxidants are associated with improved mental function, including memory.5
· A diet rich in antioxidants may protect against Alzheimer's disease and slow the progression in people already diagnosed with Alzheimer's.6
· Vitamin B12 and Folate may have beneficial effects on overall cognitive abilities.7 Low blood levels of Folate and Vitamin B12 and elevated homocysteine levels have been associated with a higher incidence of Alzheimer's Disease.8
· A good multivitamin/mineral supplement, including vitamin C, B6, E, D, Folic Acid and minerals such as Iron, Zinc and Selenium, could improve mental functioning and might even delay the onset of Alzheimer's disease.9
Antioxidants, phytochemicals and the prevention of eye disease
· As the population ages, the incidence of age-related eye diseases increases. Two of the most prevalent eye conditions affecting those over 60 are age-related macular degeneration and cataracts.
· Antioxidants, in particular the carotenoid lutein, may prevent macular degeneration and cataract formation.10
· Vitamins C, E and carotenoids have been shown to delay the onset of age-related vision disorders such as cataracts and macular degeneration.11
Nutrients and immune functioning
· As a person grows older (50 years and above), their immune response declines. A challenged immune system can increase the risk and severity of infections in seniors.
· Supplementation with Zinc, Selenium and antioxidants (Vitamin E and Beta-Carotene) may improve immune function and reduce the incidence of infectious illnesses in seniors.12
Nutrients and Cancer Prevention
· Vitamin E may also protect against prostate cancer and, when partnered with the carotenoid Lycopene, may help kill cancerous cells in the prostate.13 14
· Multivitamins may reduce the risk of colon and re**al cancer. This benefit has been attributed to the Folic Acid found in multivitamins, although other micronutrients may also have provided beneficial effects.15 A modest protective effect has also been attributed to Calcium.
· Women who consume a diet low in Folic Acid may have an increased risk of developing breast cancer.16 The risk is believed to be higher in women who consume larger amounts of alcohol, as alcohol is believed to interfere with folate metabolism.17 The positive correlation between antioxidants (Vitamin C, E, A and Selenium), Calcium, Vitamin D and a reduction in the incidence of breast cancer is still being studied.
Calcium, Vitamin D & Osteoporosis
· One in four post-menopausal women and one in five senior men are affected by osteoporosis.18
· Daily supplementation with calcium and vitamin D may reduce morbidity and mortality from osteoporosis in men and women aged 65 and older.19 Calcium helps to build and maintain bone mass whereas vitamin D can help the body absorb calcium properly.
· Many seniors have inadequate vitamin D levels as the ability to synthesize vitamin D from sunlight or food sources declines with age.20 This can contribute to osteoporosis and is also associated with muscle weakness, which can affect functional mobility and put seniors at increased risk of falls and fractures.21 Seniors should consider taking a trusted, complete multivitamin on a daily basis to avoid micronutrient deficiencies that may affect health. As most nutrients work more effectively when taken together, multivitamins provide several benefits not achieved by using single supplements.
27/10/2022
5 Things You Need to Know About Dietary Supplements
1. Supplements come in many forms.
“Whether in pill, powder or liquid form, the goal of dietary supplements is often the same: to supplement your diet to get enough nutrients and enhance health,” explains Jeffrey Millstein, MD, physician at Penn Internal Medicine Woodbury Heights.
They contain at least one dietary ingredient, such as vitamins, minerals, herbs, botanicals, amino acids or enzymes. Some of the most popular supplements come in a multivitamin (which can help you avoid taking a dozen pills each day), but they can also be purchased as a standalone supplement.
The simplest common denominator? They’re labeled as dietary dietary supplements. Some common dietary supplements include:
Calcium
Fish oil
Echinacea
Ginseng
Garlic
Vitamin D
St. John’s wort
Green tea
27/10/2022
What Do Supplements Do?
Whether they’re spilling out of your medicine cabinet or filling your bathroom countertop, you’re not alone if you’re one of the millions of Americans who take a vitamin or supplement each day.
You may be trying to combat a vitamin deficiency or lower your risk of certain diseases —- or you may just feel proactive about your health after popping a supplement that promises to improve your health.
From vitamin A to zinc, Americans have been taking dietary supplements for decades. When supplements first became available in the 1940s, people flocked to local drug stores to stock up on these supposedly magical pills to improve their overall health and well-being — and they never stopped.
26/10/2022
The hidden dangers and surprising benefits of vitamin pills – BBC REEL.
26/10/2022
Essential nutrients for your body.
Every day, your body produces skin, muscle, and bone. It churns out rich red blood that carries nutrients and oxygen to remote outposts, and it sends nerve signals skipping along thousands of miles of brain and body pathways. It also formulates chemical messengers that shuttle from one organ to another, issuing the instructions that help sustain your life.
But to do all this, your body requires some raw materials. These include at least 30 vitamins, minerals, and dietary components that your body needs but cannot manufacture on its own in sufficient amounts.
Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.
But trying to keep track of what all these vitamins and minerals do can be confusing. Read enough articles on the topic, and your eyes may swim with the alphabet-soup references to these nutrients, which are known mainly be their initials (such as vitamins A, B, C, D, E, and K—to name just a few).
In this article, you’ll gain a better understanding of what these vitamins and minerals actually do in the body and why you want to make sure you’re getting enough of them.
26/10/2022
1) Fill in Gaps in Nutritional Value of Our Food
If you go down the aisle at your supermarket and you are shopping for fruits, you would notice that the fruits are picture perfect. I mean all clean, with smooth skin and very little flaws at all. Now, why is this so? The answer lies in the fact that these fruits have been selectively bred and some genetically bred to look good. The increased visual appeal is supposed to help increase consumer’s confidence in the product. They are also bred to increase crop yields and not to increase in nutritional value. In consequence this results in fruits and vegetables that are lesser in nutritional value and differs greatly from the fruits and vegetables that our ancestors once consumed. Hence, health supplements play that crucial role in filling up the gaps in nutritional value that these “modern” fruits and vegetables created.
2) Nutrient Deficiency in Soil
The soil that the fruits and vegetables are planted in may be experiencing nutrient deficiency due to improper agricultural practice and other factors. This results in low yields and plants that look stunted and discoloured. Nutrients play a vital role in the growth of plants and these nutrients include calcium, nitrogen and phosphorus. A lack of nutrients in the soil and it will affect the plants as well as their produce. This in turn affects your own nutrient intake as the lack of these nutrients in these plants and their produce is inherent in the fruits and vegetables that you eat.
3) Long Term Exposure of Foods Leads to Fall in Nutrient Value
Sometimes, fruits and vegetables in the supermarket have to travel long distances. The distance that they might have to travel might even average about 1,500 miles. The travelling that the fruits and vegetables have to go through affects the nutritional value of the produce. On top of that, exposure to a certain amount of light and heat can also affect the nutrients available in the produce and the nutrients that are more greatly affected by this are vitamins C and vitamin B (Thiamin).
4) Produce Not Given Ample Time to Ripen
Most produce are selected and picked before they become naturally ripe on the plants. This is done so that they are firm and strong enough to undertake the transportation and the travelling without them becoming spoilt and later discarded. It is also done that way so that when they arrive on the shelves, they still look fresh and have some shelf life. The fact that they are picked before they ripened on the plant means that the produce will never have the full spectrum of precious nutrients as they were not given ample time to accumulate these nutrients compared to produce that were left to ripen naturally on the plant.
5) We Need More Nutrients as we Age
As we progress in life, the need for certain nutrients to be present in our body increases. This is especially true when we face specific health conditions like a women in who just gave birth for example. Women in postpartum require a certain amount of calcium, magnesium, zinc, vitamin B6 and folate and many consume less than the recommended amounts. Getting the required nutrition also becomes somewhat of a challenge as we grow older. Our need for extra calories decline and the body becomes less efficient at absorbing the nutrients that it needs. Hence it is important for seniors to supplement their diet with health supplements that can help them remain healthy and energetic.
6) Pollution of the Environment
Pollution of the environment have also increased the need for most of us to take in health supplements. There are health supplements that acts as antioxidants and they help us to eliminate harmful substances in our body. Three major antioxidant vitamins are beta-carotene, vitamin C and vitamin E. You can take these supplements to help your body clean itself from the pollutants that is slowly creeping up in quantity in our environment.
7) Food Processing
Last but not least is the effect of food processing on the nutrients in the food we take. Cooking, food processing and preserving of food can lead to nutrient depletion in our food. This makes it difficult for us to get an adequate supply of nutrients from our foods alone. As such it will be helpful if we take supplements in conjunction with the diet that we are already taking.
25/10/2022
10 - 20 minutes of aerobic exercise.
25/10/2022
Exercise
Exercise is a great way to relieve stress and to improve your overall wellbeing. Not only does exercise improve your overall fitness, but it has also been found to have the following benefits:
Helps you sleep better.
Increases your energy levels.
Improves your concentration.
Boosts your mood.
Lowers levels of stress and anxiety.
You don't need to go and run a marathon or sweat it out at the gym. Start out small and before you know it, you will have worked your way up to the recommended 60 minutes of physical activity per day.
Here are some ways that you can add some physical activity to your day:
Walk to school (and home again)
Play a game of basketball (or something else) during lunch
Sign up for a team sport
Head to the skate park or go for a bike ride after school.
25/10/2022
The 5 pillars of our holistic Wellbeing model include Sense of Purpose, Financial Management, Physical Health, Mental Wellbeing and Social Connections. Each segment of the wheel is explained in more detail below.
Sense of Purpose: Having a sense of purpose and being motivated to engage in meaningful work is a key aspect of an individual’s wellbeing. We want our employees to have a desire to grow and develop and reach their goals and targets in work and in life. Key areas of focus under the ‘sense of purpose’ pillar include motivation, self-awareness, goal-setting, productivity and core values.
Financial Management refers to having a healthy financial state. We want our employee to be financially healthy, happy and free from stress or worry, based on their view of their financial situation. To ensure our employees stay financially healthy, we promote financial wellbeing through teaching/educating on a range of financial matters including future planning, life assurance, budgeting, savings, mortgages and pension.
Physical Health refers to promoting proper care of one’s bodies for optimum health & functioning through balancing the areas of physical activity, hydration nutrition, sleep and rest. We aim to promote positive physical health through a variety of initiatives/activities and we also aim to ensure our employees are working in a healthy and safe work environment.
Mental Wellbeing refers to a state of well-being in which you realise your potential, can cope with the normal stresses of life, can work productively and are able to contribute to the organisation. Our mental wellbeing pillar focuses on mental health, mindfulness, self-confidence, stress management/ resilient and maintaining a growth mindset. We not only want our employees to be getting by we want them to have a positive and growth mindset as they strive to deliver excellence at work.
Social Connections refers to the quality of relationships at work including our employees’ sense of belonging and connection with their manager and peers within the organisation. We value the importance of our employees’ social connections and relationships at work to enhance their wellbeing.
“The mental health training was really insightful, engaging and beneficial. I learnt that you don’t need to be an expert or medical professional to help a colleague who may be struggling; it was good to realise we can all play a role in supporting each other in dealing with the stresses of life.”
- Paul Bullen, Principal License Consultant
man in field
WellTech
WellTech is composed of four key concepts, combining wellbeing and technology. The four main concepts are:
Movement: The freedom to move from your workspace while working to get in extra steps and exercise that are needed for a healthy lifestyle.
Ergonomics: Whether in the office or at home, it is crucial that our workspace is set up correctly. That is why everyone at Version 1 completes ergonomic training along with being provided all the equipment needed for an ergonomic desk setup.
Smarter Working: We encourage focus time where employees can block out time to work without being disturbed. We also encourage regular breaks throughout the day and 15-minute meetings instead of the standard 30 minutes.
Connections: While we are not working side by side, we can all miss those moments of colleagues dropping by our desks for a quick chat. If our people notice a colleague’s status is “Available”, we encourage them to call for a digital drop in!
Sustainable Quarterly Efforts - Even Remotely!
The overall long-term goal of the ‘My Wellbeing” model is to empower our employees to feel happy and healthy at work, and outside of it. As we build toward this larger goal, our short-term goal is to ensure all employees across the organization have the opportunity to engage with at least one segment of the wheel per quarter – particularly now that our teams are usually working remotely. As part of this, we have structured each quarter into specific themes that take the employee on a journey through each year, identifying a start point, a middle, and an end. These themes remain constant over time and allow our employees to become familiar with the cycle of managing their wellbeing as an ongoing activity embedded in their everyday activities and in our culture in Version 1. We have also established and built a network of health and wellbeing champions in all of our locations.
As part of the launch of our latest programme we celebrated Wellbeing Day across the organisation; the wellbeing champions organised physical events and provided healthy snacks and treats for employees. The aim of our Wellbeing Day was to build awareness around employee welfare and to shape social connections by encouraging employees to get away from their desks to mix with colleagues in a variety of ways. These efforts have had a tangible, positive impact on staff and Version 1 is committed to ensuring that they continue for the betterment of the health and wellbeing of all employees.
24/10/2022
Do not be afraid of asking for help:
Most of us are guilty of this trait. We feel shame or uneasiness about getting help, or we are used to relying only on ourselves. But there is nothing wrong with asking for assistance when life gets overwhelming. Do not be afraid of reaching out to people, sometimes a friendly hug is all that it takes to make things better.
24/10/2022
Balance your diet
This is one of those health tips that is not very easy to follow, but it is an essential one. The quality and quantity of food that we consume determines how well our inner systems will work. The deficiency of some vital elements can lead to some serious health problems, as well as to emotional distress and even depression. Eat as many vegetables and fruits as you can, include nuts and lentils into your diet, and try to avoid excessive consumption of caffeine and processed foods.
24/10/2022
Sleep well
While it might seem like an obvious advice, we cannot emphasize enough on the importance of this issue. Our body needs sleep in order to renew its resources and function properly on both physical and mental levels. Moreover, sleep regulate the production of various hormones and chemicals in the brain, so our mood and emotional state directly affected by the lack of it. Listen to your body and figure out how many hours of sleep is needed specifically for you.
23/10/2022
Functional fitness training:
It might sound more complicated than it is. Functional fitness training is really just about performing movements which will help you in everyday life.
The focus is on strengthening the body in ways we actually use it! For example, pin-loaded fitness machines in gyms often require us to use our body in a way we just wouldn’t replicate in real life.
Functional training uses a variety of compound movements that work multiple muscle groups − like squats, lunges and push-ups – to gain strength that helps your body function better as a whole.
With less access to fitness facilities, functional fitness training has really taken off in recent years. You don’t need all those big bulky gym machines to do it, or a gym to do it in.
23/10/2022
Health and Wellness!
23/10/2022
Health is Happiness!
22/10/2022
Many people are wrong to think that the nutritionist is the exclusive professional for the elaboration of diets for weight loss or weight gain. The performance covers all age groups with an important role in the treatment of nutritional deficiencies, acquisition of new habits, food allergies and sports nutrition.
22/10/2022
Supplement tips for those looking for mental health and body beauty.
Immunity
Zinc: it is a very important mineral for the maintenance of health because it participates in more than 300 reactions in relation to the body. Helps in the absorption of vitamin A; Stimulate thyroid function; help in treating depression; protected against infections because it acts on the immune system; Facilitate wound healing; Prevents cancer and aging by having antioxidant action.
Supplements not ingested through food are needed
Hydrolyzed Collagen Powder: Powerful Anti-Aging Active
Magnesium: a mineral contract for muscle contraction and formation, bone protein production, energy production and transport, natural tranquilizer.
Vitamin D3: strengthens the immune system, modulates autoimmunity, thus protecting the body from autoimmune diseases, flu, allergies and even cancers. It may also contribute to the regulation of heart functions, to the risk of heart disease, high and high.
beauty and slimming
Exsynutrição a stabilized and structured form of collagen and skin structure in connective tissue, rebuilds elastin fibers, promoting firmness from the inside out, in addition to intense hydration, in addition to strengthening nails and hair.
Verisol: they are bioactive collagen peptides, the only one specific to the skin with scientific proof of results. Its use delays the signs of aging, the skin is younger, firm, lush and healthy looking.
Biotin: Also known as vitamin B7, it is an essential, water-soluble vitamin that functions as a coenzyme in purine and carbohydrate metabolism. It acts in the formation of skin, nails and hair, in the use of carbohydrates and in the synthesis of fatty acids.
Tea: Among your foods are all green cholesterol, cholesterol, body fat, etc.
Moril: is a Moro red extraction dry, grown exclusively in the area of vitamin C from Etna (Italy rich in pigments) Vitamin C from Vitamin C (Italy rich in pigments) Aid in weight loss; reduce abdominal fat; Antioxidant Action; Improvement of the immune system; help reduce triglycerides and total cholesterol.
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Autumn is wonderful.
3 Amazing and Evidence-Supported Health Benefits of Running. Benefit 1. Running adds years to your life and life to your years. Benefit 2. Running helps you sleep better. Benefit 3. Running can improve your knees and back.
The hidden dangers and surprising benefits of vitamin pills – BBC REEL.
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