7 Day Weight Loss Diet Plan For Vegetarians

Vegetarian-DietA vegetarian balanced diet is a must for a healthy weight loss. A vegetarian balanced diet is based on the MyPlate plan. The plan ensures that you get the right proportion of nutrients without consuming meat, fish or their derivatives. You should consume five portions of fruits, vegetables and fiber rich food like potato, whole grains, cereals pasta, bread and rice. You should also include dairy products like milk, curd, paneer and cheese.

The best way to lose weight is by reducing calories. Increase the amount of calories you burn through exercise. Exercise for 20 to 30 minutes daily to boost the metabolism and burn fat. You can take up high intensity exercises like aerobics, swimming and cardiovascular exercises to burn calories faster.

Breakfast is the most important meal of the day. Consume a protein and fiber rich breakfast to stay full for a longer time.
Drink 2 liters of water every day. Water aids in digestion and flushes out the harmful toxins and metal from the body. Replace your cold drink and alcohol with fresh fruit juice, water, buttermilk, and coconut water.
Reduce your oil, sugar and salt consumption. Two tablespoons of refined or olive oil per day is sufficient. Avoid consuming butter, margarine and ghee in high quantities.
Processed and junk foods like chips, cookies, biscuits and instant noodles must be avoided. Highly processed foods are low in nutrients, which can lead to overeating.
Fiber rich foods are excellent in weight loss management. Include fiber rich foods like cereals, whole grains, oats, vegetables and fruits in your diet. Fiber is required to maintain bowel movements and prevent constipation. It will also keep you full for a longer period of time.
Include antioxidant rich foods in your diet. Brightly coloured vegetables and fruits like carrot, beetroot and spinach are rich in biotin, a potent antioxidant. High levels of antioxidants in the body will improve immunity, protecting from several diseases.

Top 10 Health Tips for Men

Health Tips for Men

1. Find a doctor. Choose one you’re comfortable with, so you can “openly discuss all aspects of your health, from your mental state to your sexual function to your overall wellness,” Lamm says.

2. See that doctor. “Just because you are feeling well doesn’t mean you are well. Have a tendency toward denial? Don’t ignore things like black stools, vision loss, or chest pain. Unfortunately, men have a tendency to do just that.”

3. Get informed. “You do want to be knowledgeable and understand that you shouldn’t ignore symptoms or complaints, but you don’t want to self-diagnose.”

4. Vary your workouts. “The body gets very comfortable when you always do the same workout. You have got to keep varying your exercises, and they have to be an age-appropriate mix of aerobics, muscle training, and stretching.”

5. Eat to thrive. Getting enough nutrition is crucial. “It’s more important than anything else except maybe sleep,” Lamm says. “Focus on nutrients rather than calories,” and eat a variety of healthy foods. “You can’t achieve optimum nutrition with limited choices.”

6. Prioritize sleep. “Get at least 7 hours. That’s not something you should compromise. Men think they can overcome sleep deprivation by exercising or whatever,” but that’s a bad idea, he says.

7. Check your head. “Mental health is really, really important. Think about several things: Are you drinking too much? Are you paying attention to signs of depression or bipolar disorder, which often get missed? If you have a family history of mental illness, suicide, and/or substance abuse, you really need someone to help you review the signs and symptoms.”

8. Stay ready for sex. “When you’re stressed out, not sleeping, or drinking too much, you can’t get an erection on demand, and a man’s erection is a barometer for overall health. Exercising, eating well, and sleeping well are the best ways to be sure you’re a stud in the bedroom.”

9. Care for your prostate. “The prostate grows as you get older. You’ll almost certainly have symptoms, like urinary problems. A really healthy, low-fat diet will reduce the likelihood of prostate growth and may reduce the risk of prostate cancer.”

10. Enjoy yourself. “Look forward to every day, to doing something for yourself every day, whether it’s a run or listening to an audiobook or practicing meditation or yoga. Don’t save up all of your fun for vacation.”

Top 10 Health Tips for Women

Health Tips for Women

1. Zap your stress.

“The biggest issue I see in most of my patients is that they have too much on their plates and want to juggle it all. Stress can have significant health consequences, from infertility to higher risks of depression, anxiety, and heart disease. Find the stress-reduction method that works for you and stick with it.”

2. Stop dieting.

“Eating healthy doesn’t mean you have to forgo your favorite glass of wine or a piece of chocolate cake now and then. The key is moderation. Get a mix of lean proteins, healthy fats, smart carbs, and fiber.”

3. Don’t “OD” on calcium.

“Too much absorbed calcium can increase the risk of kidney stones and may even increase the risk of heart disease. If you’re under 50, shoot for 1,000 milligrams per day, while over-50 women should be getting 1,200 milligrams per day mainly through diet — about three servings of calcium-rich foods such as milk, salmon, and almonds.”

4. Do more than cardio.

“Women need a mix of cardio and resistance or weight-bearing exercise at least three to five times a week to help prevent osteoporosis, heart disease, cancer, and diabetes. Exercise also promotes good self-image, which is really important to a woman’s mental health.”

5. Think about fertility.

“While many women have no problem getting pregnant in their late 30s and even into their early 40s, a woman’s fertility may start to decline as early as 32. So if you want to have kids, talk to your doctor about options, like freezing your eggs.”

6. Appreciate birth control.

“Birth control gets a bad rap, but not only can it keep you from getting pregnant before you’re ready, studies show it can lower the risk of uterine and ovarian cancer as well as regulate your cycle.”

7. See your doctor every year.

Make sure you get a Pap test to check for cervical cancer every 3 years if you are 21 or older. If you are 30-65, you can get both a Pap test and HPV test every 5 years. Older than that, you may be able to stop testing if your doctor says you are low risk. If you are sexually active and have a higher risk for STDs, get tests for chlamydia, gonorrhea, and syphilis yearly. Take an HIV test at least once, more frequently if you’re at risk. Don’t skip your yearly checkup.

8. Have good sex.

“Sex reduces stress and may lower the risk of chronic disease — but only if you enjoy it. If anything prevents you from sexual fulfillment, such as dryness or pain, talk to your doctor to find a solution.”

9. Get more sleep.

“Sleep needs differ, but if you have trouble getting out of bed, tire easily, or have trouble concentrating, you likely aren’t getting enough. Recent studies suggest this can put you at greater risk of heart disease and psychological problems.”

10. Consider genetic testing.

“Doctors can now screen people with a family history of breast cancer, ovarian cancer, and chronic diseases to assess their risk — and then consider preventive measures. Talk to your doctor.”

It is Really Nice to Be Able to Solve Things on Your Own

I had been eating well and treating my body right for the last couple of years, so I was not very happy when I found myself with a strange discharge one day on my underwear. I hoped that it was a fluke and would not happen again, but it did. Worried, I did what I could to learn online what the issue may be. Anyone could imagine my relief when I learned about Crystal X and that my issue is something that I could probably fix right up with that particular product.

I think women have become pretty good about sharing things that can help one another in recent years. I remember growing up where when a female had any sort of issues, they kept it to themselves. But women are busting out of their fears and talking and learning more things as a result from one another. So, it was a great relief to find the previously mentioned product and hear so many good things from other women about it.

While I had never heard of the product before, I had good faith that it would work because it came so highly reviewed online. I found out where to buy it and tried it right away when I got it. I felt instant relief, so I felt that was a good sign. And then, in just a few days, the issue I was having went away completely. I am a big believer now, and I will keep some of it on hand at all times in case the trouble comes back. I feel that the world is much nicer now that we have the ability to solve a variety of things without having to go to doctor after doctor. Sometimes it is just expensive or embarrassing. But I did not have that trouble at all with my recent issues, and I’m glad.

Sedation Dentistry: An Ideal Solution for Nervous Dental Patients

One of the dental services offered today that is popular among patients is sedation dentistry. In fact, sedation dentistry takes top billing when it comes to calming the fears, nervousness or anxiety of dental patients. If you are afraid to go to the dentist, you should schedule an appointment with a dentist that offers this kind of therapy. Sedation dentistry is a simple technique, as injections are not required.

The Advantages of Sedation

Oral sedation dentistry provides the patient with a measure of consciousness, so they enjoy a safer and more collaborative dental experience. As a result, many dental patients may feel like a dental procedure only lasted several minutes when the operation may have taken far longer to complete. With sedation dentistry, complicated dental procedures, such as smile makeovers, can frequently be performed in a few appointments.

A Viable Dental Solution

Whether you find a dentist in Dubai or another part of the world to perform your dental work, you can feel more confident with the process by inquiring about sedation dentistry. If you have been reticent about enhancing your smile because you are anxious about undergoing complex dental treatments, sedation dentistry may very well be the solution. By using this approach, dental professionals can offer patients a more beautiful and engaging smile.

Patients who are sedated during dental therapies usually are less likely to neglect their oral health and can receive routine care without any discomfort. Plus, if patients are more relaxed, they are more likely to cooperate with the dentist.

No-Pain Dental Therapy

When you receive sedation dentistry, you also receive no-pain therapy. Because pain is the reason most people avoid dental treatments, sedating a patient is a boon to a patient’s confidence. As a result, patients can endure a dental procedure for a longer period of time, which results in fewer appointments. You also don’t feel the exhaustion that results from keeping your mouth open for a long duration of time.

In the long run, sedation dentistry saves patients money. When you do not feel nervous, you are more willing to undergo routine therapies – treatments that prevent you from having to face more expensive future therapies. Not only do you save money on your dental costs, you also save more time.

Overcome Your Fear of the Dentist Once and for All

If more people opted for sedation dentistry, they would not have any reason to miss a dental appointment or delay a necessary therapy. If you fear the dentist and don’t like needles or the other equipment used to treat a dental problem, then you need to find a dentist who offers sedation. He or she can help you overcome your fear of the dentist once and for all.

Before you schedule your next dental appointment, think about what procedures you believe you need. Then, ask your dentist about sedation dentistry. Take a positive step in the right direction and ask about sedation for your dental as well as psychological needs.


How to Treat Abnormal Vaginal Discharge

I woke up one morning a few months ago feeling very itchy in an area that I was not used to feeling that way. I immediately took a shower, but the itchiness did not go away. I also found that I had a vaginal discharge to accompany the itchiness, and that there was an odor that was not normal either. I was able to discover a new product, Crystal X, as a result. Anytime I am faced with something that confuses me, I turn to the Internet to find answers, so I did that this time as well. It did not take me long to solve the mystery as well as find a cure for what was bothering me.

Natural Tips For Boosting Men’s Potency

Impotence in men can be very embarrassing and heart breaking. There is nothing more painful for a man than realizing that the reason his partner cannot conceive is because he is impotent. A lot of couples experience this problem during conception and studies also show that when there are problems with conception, the male is responsible 40% of the time. A lot of people are poorly enlightened about men’s potency, which is why they suffer from the condition. For information on impotency, visit www.aptekakamagra.pl

Thanks to advancements in technology, there are a lot of drugs and medical procedures that can eliminate the problem of impotence. However, if you are looking for ways to boost potency without using drugs, there are a couple of ways to get it done. Let’s take a look at some tips to naturally boost potency in men.

Natural Tips for boosting Men’s Potency

  • Identify the cause and stay away from it: Low Sperm Count is one of the major reasons for impotence in males. Some men have extremely low sperm count, which makes it relatively hard for their partners to conceive. Low Sperm count occurs as a result of constant exposure to chemicals or radiation. It can also be a side effect of some drugs, cigarette smoke, alcohol and other drugs. Staying away from each of these can help to regain sperm count. Constant exposure to heat can also reduce sperm count in males, so it is advisable to wear loose fitting underwear.
  • Reduce Chemical Exposure: Nowadays, people are exposed to a lot more chemicals than they were a couple decades ago. In fact, studies show that the average male sperm sample today is a lot less potent than it was a couple years ago. This is as a result of increased exposure to chemicals and harmful toxins. There are a lot of toxins and fertilizers that are applied on the plants we eat in the modern day. One must also stay away from food stored in plastic containers, drinking from non-bleached coffee filters, avoiding water with large doses of chlorine. You must also eat as much organic food as possible.
  • Improve your diet: A lot of medical conditions human beings face can be eliminated with a healthy diet. Try as much as possible to stay away from canned foods and food from the microwave. It is also important to eat a lot if vegetables, fresh fruits and whole grain. It is also essential to avoid tobacco, caffeine, alcohol and foods with artificial substances. Obesity is also associated with impotence, so it is essential to stay away from foods that can make you add extreme amounts of weight.
  • Get some exercise: Living healthy does not have to do with what you eat. You also need to ensure that your body is in great shape. The American Society of Reproductive health revealed that a few hours of exercise everyday coupled with a healthy diet can improve potency in men.

These tips are a sure way to getting rid of impotence in men. Most people do not like having to take medicines, so this is a great alternative for boosting potency. For more information on natural ways to eliminate impotency in men, visit www.aptekakamagra.pl/kamagra.html

7 Healthy Tips to Boost Your Metabolism

1. Say good morning to your body. Drink at least 8 ounces of water when you wake up. Water purifies the body and makes for a more favorable environment for nutrients to be absorbed. Aim for a minimum of 64 ounces each day.

2. Eat a well-balanced breakfast. Your first meal of the day should include protein, carbohydrate, and fiber. Keep variety and timing a priority. We don’t eat the same thing for dinner every night. Why do we eat the same thing for breakfast every day? Give your metabolism a boost by eating a variety of foods within 90 minutes of waking up.

3. Make time for lunch. Fueling your engine every 3-4 hours with real food is essential to your metabolism. You would never allow your car to run on the wrong type of gas or run on empty. Avoid convenience foods and map out your healthy meals and snacks in advance.

4. Distribute your calories evenly throughout the day. Waiting until the evening hours to consume the majority of your calorie needs may increase insulin levels, promote fat storage, and result in weight gain. By the end of the day, your metabolism slows down and it doesn’t burn calories as efficiently.

5. Add some spice. Cayenne pepper, ginger, and dark mustard are just a few of the many spices that kick the metabolism into high gear. Their thermogenic effect naturally raises your metabolism and can burn up to 50 calories per meal.

6. Increase your lean body mass (LBM). Incorporate weight or resistance training into your workout routine 2-3 times per week. The more LBM you have the higher your metabolism is at rest.

7. Sleep well. Not getting enough sleep can slow down your metabolism. It can lead to a ravenous cycle of overeating. When we’re tired we don’t feel like cooking which leads to poor food choices. Try to sleep 7-8 hours each night. In turn, this will increase your leptin hormone level. Leptin communicates with the brain when you’re appetite is satisfied. So, be well rested before you eat.

Top Quick Heart Healthy Fitness Tips

You might think that getting fit and boosting your heart health means spending hours upon hours at the gym, sweating and getting on machines that look more like torture devices than anything that’s going to help you. Well, I’m here to tell you that’s not true. In fact, reaping the heart-healthy benefits of exercise doesn’t have to take a huge time commitment – nor does it have to be torturous. It can actually be quite fun!

Here are five fitness tips to get your ticker healthy and happy:

1. Start with activities you love
If you’ve had problems making exercise a regular part of your life, then I imagine you only think of exercise as something you have to do in the gym. But that’s just not true! Things like walking, dancing in your living room, bowling and even cleaning the house can count as exercise as long as you’re getting a little out of breath when you’re doing them.

So sit down and make a list of all of the active things you do and find a way to make at least one of them a part of your day, every day. Then, after a few months of making those activities habits, try new ones or more traditional workouts like a group exercise class. As you get in the habit of being active and start to get more fit, you might just be amazed and what activities you like.

2. Embrace the power of 10
Think you can’t get heart-health benefits from just 10-minute bouts of activity? Think again. Ten minutes of walking three times a day has been shown to lower blood pressure more effectively than a longer 30-minute bout of walking. Something as simple as walking before work, over lunch and after dinner is a fabulous way to squeeze in exercise – no gym required!

3. It’s not just about cardio
When people think of heart-healthy exercise, they generally think of aerobic or cardio activities like jogging. But did you know that strength training (think lifting weights or doing bodyweight exercises like push-ups and lunges) can improve the health of your ticker, too? When you lift weights at a moderate intensity, you get your heart rate up. This means that you’re working both your muscular system and your cardiovascular system. And when you make your muscles stronger, you make your body stronger, which helps everything. So definitely do some resistance training a few times a week.

4. Use exercise to de-stress
Stress plays a critical role in heart health, and exercise is great at kicking stress to the curb. Learn to see exercise not as something that you have to do, but instead as something you want to do because it makes you feel good. While most workouts will pump up your feel-good endorphins, workouts like yoga, Pilates and Tai Chi are especially good for de-stressing and improving the mind-body connection. Try ’em!

5. Support your efforts with a healthy diet
Working out – as awesome as it is – is only part of the heart-health equation. Eating a nutritious diet that’s rich in fruits, veggies, whole grains, lean proteins and healthy fats is key to overall health, along with helping to give you the energy you need to power through those workouts and your everyday life.

8 Tips for a Healthy Liver

A healthy liver may be achieved through dietary and lifestyle changes.

Your liver may not be functioning at its optimal level if you have constant fatigue, nausea, abdominal pain, and yellowing of skin and whites in the eyes. To improve the health of your liver, you need to give your diet and lifestyle an overhaul.

A healthy liver keeps your body’s regulatory, detoxification and metabolic functions in tip top condition. Fortunately, most liver problems are reversible if discovered early.

“The liver is an amazing organ which can rejuvenate itself. Liver failure develops over time. You can stop a fatty liver condition from deteriorating into more serious liver cirrhosis and liver cancer by making significant changes to your diet and lifestyle,” says Dr Victor Lee Tswen Wen, Senior Consultant, Department of Hepato-pancreato-biliary and Transplant Surgery, Singapore General Hospital (SGH), a member of the SingHealth group.

What does the liver do?

The liver is the body’s major cleaning and clearing house.

A healthy liver regulates blood glucose levels and removes bilirubin from the bloodstream. Bilirubin is a byproduct from the normal breakdown of red blood cells.

In addition, the liver processes food, extracting nutrients, and produces bile to digest fatty foods. Any excess nutrients are stored in the liver.

The liver also detoxifies. It removes toxins that are ingested through alcohol, medications and contaminated food, from the bloodstream.

8 tips for a healthy liver

1. Moderate your alcohol intake
The liver can only process or break down a small amount of alcohol every hour. For this reason, men should limit their alcohol intake to two drinks a day while women should only have one. A standard drink is equivalent to one ordinary beer or one small glass of wine.

2. Cut down on fatty foods
Reduce the amount of saturated fats, trans fats and hydrogenated fats in your diet. Saturated fats are found in deep fried foods, red meats and dairy products. Trans and hydrogenated fats are found in processed foods. The liver stores excess dietary fat, and fat buildup can eventually bring on fatty liver disease.

3. Reduce body weight
Obesity, particularly, abdominal or central obesity, is a major risk factor for developing fatty liver disease. Eat a balanced diet and exercise regularly to maintain a healthy weight. A fatty liver slows down the digestion of fats. Do aim for the ideal body mass index (BMI) target. The healthy cut-off values recommended by MOH and HPB Singapore are between 18.5 and 22.9.

4. Avoid over-supplementation with traditional medicines & remedies
Over-supplementation may cause liver inflammation. As the liver detoxifies, supplementation with certain traditional medicines or remedies can lead to liver damage or even failure. This is because some of these remedies contain heavy metals. Taken in large quantities they can result in liver toxicity or they can affect the regular functioning of your liver.

5. Eat more fibre
Eat more high-fibre foods such as whole grains, fruits and vegetables. For proteins, choose more fish, beans and nuts, and cut down on red meats.

6. Get vaccinated
Get vaccinated against hepatitis A and B, both viral liver infections. Hepatitis A is contracted from contaminated food and water and hepatitis B, from sexual contact, contaminated blood and needles.

7. Get regular exercise
Regular exercise is key to a healthy liver. Exercise increases energy levels, decreases stress on the liver, and helps to prevent obesity – a high risk factor for liver disease. Aim for a total of 150 minutes of exercise, such as brisk walking, per week.

8. Be careful of weight loss pills
Over-the-counter weight loss pills which are available without a prescription may contain ingredients such as Ephedra (ma huang in Chinese) which are harmful to the liver.

Infection Prevention Tips for Staying Healthy

Hand Hygiene

Most infections are spread by picking up germs on our hands from contact with other people or by touching contaminated surfaces. Clean, healthy, intact skin is the best barrier against infection. One of the best ways to stay healthy is to wash or decontaminate your hands. “Hand hygiene” describes either hand washing or decontaminating hands. Washing hands removes the germs from your hands. Decontaminating kills the germs on your hands with the use of alcohol-based hand rubs. If your hands are visibly dirty, wash away the dirt. Otherwise, decontamination is a convenient way to kill the germs.

When should I perform hand hygiene?

Before you eat
Before and during food preparation, especially when handling meat, eggs or poultry
Before applying makeup
Before handling contact lenses
Before treating a cut or wound
Before and after caring for someone who is ill
After using the restroom
After changing diapers
After you sneeze or cough
After touching animals and pets
And anytime your hands are visibly dirty.
How do I wash my hands well?

Wet hands with water that is a comfortable temperature
Apply soap and rub hands together for at least 20 seconds
Be sure to cover all surfaces, especially under nails, around rings, your thumbs and around your wrists
Rinse hands well
Dry your hands with a paper towel or clean cloth towel
Use the towel to turn off the faucets.
How do I use alcohol-based hand rubs?

Apply a quarter-sized amount to one hand
Rub your hands together until they are dry, making sure that you cover all surfaces of your hands (do not rinse your hands).
Cover your cough

Many respiratory diseases can be spread person-to-person by respiratory droplets.

How do I prevent spreading a respiratory infection to others?

Cover your mouth and nose with a tissue when sneezing or coughing
If a tissue is not available, sneeze or cough into your sleeve to contain the droplets (don’t sneeze or cough into your hands)
Clean hands with soap and water or decontaminate hands with an alcohol-based hand rub
Stay home if you are ill.
Keep your immunizations up-to-date

Vaccines are not just for children! Adults need to be vaccinated against infectious diseases too. Each year, over 40,000 adults die in the United States from a vaccine-preventable disease.

What vaccines do I need?

Get your flu shot every year. Flu viruses change slightly each year so it is important to get vaccinated every year, beginning in October and through the season, which lasts until May
Visit the Immunization Section for information on vaccines for children and adults.
Take antibiotics correctly and only when necessary

Antibiotics work for bacterial infections but do not work for viral infections
Don’t insist that your healthcare provider give you antibiotics if you don’t need them
If you need an antibiotic, take them as exactly as your healthcare provider prescribed them and finish all of the medicine
Don’t take someone else’s antibiotics or give yours to someone else.

Four Weeks of Heart Healthy Tips

Week One

Park and walk. How many times have you circled the parking lot to find “the” spot? Spare yourself the stress and gain more energy by parking far away (or even in a remote lot) and walking farther to your destination.
Skip the cake, say goodbye to pie and take a family walk after dinner. You’ll get a reward that’s sweeter than dessert: more time together.
Warm up before you work out. If you plan to run, start by walking. Then walk fast, and speed up to a jog to increase your heart rate. When you aren’t active your muscles are cooler and tighter. Go easy on them by letting them gradually get loose and warm instead of making them go straight from cold to hot.
Stretch after every workout to help prevent injury or strain. Pick two or three of your favorite songs to play while you stretch — and don’t stop until they’re over. The minutes will speed by and you’ll get all the stretching you need.
Hydrate! Water is your friend. The harder and longer you work out, the more you need. Did you know that 70 percent of your body is made of water? Make sure to replace whatever water you sweat out after each workout. Your body needs it.

Week Two

Don’t get stuck in a workout rut. Try and incorporate a new physical activity every few weeks to stay motivated and make sure your workout is working. Try different activities and sports to keep your body guessing and to improve your fitness. Try these tips to staying motivated to work out.
Take the stairs. The elevator may go up — but it doesn’t make your heart rate climb. Take the stairs instead. You may huff and puff at first, but over time, your body will thank you.
Dance! Do it in a ballroom, at a club or even in your living room. You’ll burn calories and gain a new hobby.
Shake up the after-school routine. Limit screen time, including TV and video games, to less than 2 hours a day. Encourage your kids to go for a bike ride or shoot some hoops before starting on their homework. They’ll feel better and think better!
Give up bad habits. Too much alcohol, cigarettes or caffeine can increase stress. If you smoke, decide to quit now.

Week Three

Slow down and stress less. Try to pace instead of race. Plan ahead and allow enough time to get the most important things done.
Get enough sleep and cut the stress. Try to get six to eight hours of sleep each night. If you can’t sleep, take steps to help reduce stress and depression. Physical activity may also help you sleep better.
Get organized to lessen your stress. Use to-do lists to help you focus on your most important tasks. Approach big tasks one step at a time. For example, start by organizing just one part of your life — your car, desk, kitchen, closet, cupboard or drawer.
Tune into fitness during TV time. Reject your inner couch potato. Walk, jog in place or use the treadmill at the gym while you watch your favorite 30-minute show.
Wear a pedometer. To increase your physical activity, wear a pedometer for a week or two to find out how many steps you take on average each day. Then every two weeks increase your daily average by 500 steps. Before you know it, you’ll hit 10,000 steps a day!

Week Four

Master the art of typing while on a treadmill by securing the laptop to the base. Be creative to fit in fitness while you work!
Create a physical activity accountability partner. The coworker who always holds you to your deadlines can serve double duty by helping you reach your fitness goals.
Get busy when you travel for business. See the sights in new cities by walking, jogging or bicycling. If you will be spending a lot of time in an airport, walk while you wait! Many airports now have designated walking paths that travelers can use while they’re waiting for their flights.
Join a fitness center near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a lunchtime workout.
Get active at work. Many adults spend the majority of their day at work. Add some physical activity to your work day by taking 5 minute stretch breaks throughout the day, scheduling walking meetings when possible, or standing during conference calls.

Health Tips for Women Travelers

Women, if you’re like me, when planning travel, you’ve got your agenda planned, your wardrobe to match the adventure you are about to embark upon and a child-like smile plastered to your face thinking about the sites you are about to see.

Health issues while traveling could put a serious damper on your anticipated plans. We asked Founder of Women’s Travel Club, Phyllis Stroller, to share a few health tips for women travelers:

1. Menstruating Overseas: Tampons are not sold in many countries. Pads, which come in a long roll and are cut by a pharmacist, are NOT sanitary. Bring your own supplies.
2. Yeast infections and UTI’s: Women get urinary infections due to skimping on drinking water. Yeast infections also occur after one has taken or is taking an antibiotic. Carry Monistat, Canestan cream, or a single dose tablet, Diflucan. Eat yogurt if available.
3. Safe sex, even with your husband: Carry birth control pills, do not pack them. Lock medicines in the hotel safe. If you use a diaphram, do not wash it in iffy water. Bring trustworthy condoms; local products may be harmful.
4. Medical records: Always visit a travel doctor before taking a trip, especially to an exotic locale. List all vaccinations + medicines (the latter in the generic). Bring your eyeglass prescription.
5. Dress modestly: Notice and adhere to local customs. Scarves, that cover shoulders and heads, are invaluable and light. Pack socks for walking shoe-less in temples and mosques.
6. Protect your skin: Carry a foldable hat. Sun-proof clothes with RIT Sunguard Laundry Treatment. In insect areas, slather on high SPF lotion, spray yourself and clothes with DEET. Remember the higher the DEET, the longer the protection-make sure to read the labels!
7. Proof of parentage: If you plan to cross borders with children, be prepared with proof of parentage or guardianship. Single parents need a letter from the absent parent with permission for children to leave the country. If separated or divorced, have copies of legal documents regarding custody rights for minors traveling with you. These are important if children need medical treatment abroad.
8. Wedding rings and jewelry: Ward off unwanted male attention by wearing a wedding band. Make sure it is not tight; many women find feet and hands swell on long flights.
9. The bathroom: We’ve all hovered over filthy toilets. Welcome PMate, a nifty light invention (fits into an envelope), made of a sturdy disposable coated cardboard- very discreet.
10. Clean water and avoiding buying water: Consider purchasing a simple water filtration system