How to Stay Fit and Strong

       One of the most important  system is Health...so how to stay fit.If you are a computer professional like me, then I know how hard it is to stay fit. You are sitting all day in the office and spending the additional two hours per day commuting. There is no time for physical activity or a proper diet. If there are two things that are important to stay fit and control weight, they are exercise and proper nutrition. Since we spend 10-12 hours per day on working and sitting, we need to work extra hard to stay fit.

I hope you understand that staying fit is not only about the way we look. There are many health issues related to physical inactivity and the most common ones are heart disorders and type 2 diabetes. More than 30% of Americans have reached the medical condition where excess fat has accumulated to the extent that it has an adverse effect on their health. So getting fit is really about our quality of life which in turn will have positive benefits on our work performance. We will have more energy to complete our tasks at work and have enough energy left to spend more quality time with our friends and family after work hours.

I will reveal my secret to you on how to stay fit without going to a gym, or at least not very often. The most important thing is always to have a proper diet. Eating less and more frequently is something that you probably already know, but I can assure you that it really works that way. I don't follow the eat every three hours for six times per day rule, but I do eat at least four times, sometimes even five times per day. So, here is my diet:

1. A bowl of oatmeal with hot milk and a cup of green tea in the morning.

2. Fruit, usually a banana or an apple around 10 AM.

3. Lunch around noon. I prefer chicken breasts and rice with green vegetables.

4. Dinner around 6 PM. I am not picky here. I eat anything I like, but I do not overeat myself. If I would get hungry later in the evening, I would drink a glass of milk.

The important thing to mention is that I don't drink any flavored sodas or juices. I only drink water. It's healthy and important for all body functions, helps in digestion and keeps you from getting bloated.

However, fitness is not only related to our weight or how much fat we have around our waist. Fitness composes of different elements, including muscle strength, endurance, elasticity as well as cardiovascular endurance. To get fit and stay fit, exercise is unavoidable. I exercise almost every day, push ups in the morning, walking after lunch for 15-20 minutes (walking is also considered exercising), and core training in the evening. Core training relates to core muscles which consist of abdominal, back, butt and thighs muscles. There are quite a few exercises that don't include any free weights or special equipment that you can do in the comfort of your own home. Strengthening the core muscles is very important, especially for occupational activities that include sitting most of the time.

There are some other small tips that I can share with you like walking to a grocery store instead of taking a car, riding a bike on the weekends, or extended walk to a park if time allows. I try to use stairs instead of elevators. All these little activities will slowly accumulate, and at the end of the week when we count the calories, we spend more than we take.All the Best.

General Fitness Tips

Here’s a quick top ten of what we feel are some of the best general fitness tips.

 Goals

 Before you start any new program always write down your goals 

Plan

 Once you have set out your goals, draw up a plan on how you will achieve them.

 Take a before photo 

The change will be gradual and it is often difficult to see by looking in the mirror but take a picture every month and see the changes.

 Do a fitness test 

Before you start a new regime make sure you know your current state of fitness. 

Take your time to stay up to date

 Read the latest fitness magazines and books so you can stay up to date with current fitness developments.

 Keep a journal

 Keep a food and fitness journal; you will be surprised at what it will reveal. 

Eat several small meals

 Eat several small meals through the day rather than the accepted “three square meals.”

Drink water 

Aim to drink at least eight glasses of water a day

 Ward off stress

 Take time to relax and reflect every day.

Think positively

Think positively, negative feelings can set back your gains

Treatment of Ovarian Cysts By Raphael Patrick

An ovarian cyst is shaped by the gathering of fluid within the ovary. Women of all ages are generally affected by it. Ovarian cysts generally go away by themselves and the suffering woman never even discovers that she had one. But there are times in which ovarian cyst removal gets to be crucial.

An ovarian cyst could be found by a doctor in a routine pelvic exam, or when a patient has complained of pain in the abdominal area. In the event that a woman is not going through any pain, the cyst will likely be monitored in follow-up examinations to see in case it goes away over its own. In the event that the cyst does not subside, it gets bigger, or is A sonogram is compulsory in case the cyst does not disappear, starts paining or even gets much larger. To establish whether surgery is necessary, the physician examines the shape, solidness plus the size of the cyst. It is vital for ovarian cyst removal to be carried out if the cyst grows bigger than 2.5 inches, is solid, twisted, ruptured, painful or even is found in both the ovaries. They are additionally taken out when cancer is presumed. The likelihood of cancer is much more in case the affected person has a family history of it, if the patient is old (specifically if menopause has taken place) or the cyst is irregularly shaped.

There are two diverse kinds of surgery performed these days to remove ovarian cysts. The kind of surgery to be chosen is determined by the patients desire to have children, her symptoms as well as age. The least intrusive type of surgery for removing cysts is known as Laparoscopic surgery. It is carried out in case the cyst is minute in size or the likelihood of cancer is really low. The physician first of all makes a small cut right underneath the navel. And then, a tube with a connected camera called a laparoscope is inserted. To see the organs a lot more clearly, carbon dioxide gas in pumped straight into the abdomen. With the assistance of the camera, the physician locates the cyst and then removes it. The surgery is completed by closing the small cut. People who experience laparoscopic surgery can go home on the same day as it is an outpatient surgical procedure. There is a small amount of pain and healing is fast. It merely takes 1 or 2 days for patients to get back to their every day routine. A lot more intense activities for example exercise ought to be steered clear of for a week or two.

However, each and every patient cannot go under laparoscopic surgery. Open surgery is to be conducted in case cancer is presumed or if the cyst is fairly big. General anaesthesia is given in this kind of surgery. The doctor entirely opens the area by making an incision in the abdomen and splitting up the abdominal muscles. The doctor removes the cyst, while the ovaries are removed in case cancer is found. The abdominals are then sewn together again and the incision site is then stapled or sewn. This type of surgery is a lot more obtrusive and needs a hospital stay of 3-4 days. There is lots of pain as well as an extended recovery time. It takes about 3-4 weeks for affected individuals to resume their everyday activities and an additional 2 weeks to return to rigorous activities. Threats are involved with both kinds of surgeries. Ovarian cyst removal can cause complications like bleeding, infection, blood clots, as well as infertility. There is also the probability that new cysts can appear even after an effective surgery. If you have been diagnosed with ovarian cysts, your doctor can help you decide if removal is required.

HOW TO BECOME HEALTHY

One of the best ways to become more eco-friendly and healthy is to buy products with little or no packaging, and this especially applies to food. Unfortunately this is not something we are well educated on and most don't notice the connection between plastic food containers and the effect on the body and the environment.

Foods that are packaged are usually processed to last longer in your kitchen and thus last longer in your body, and not in a good way. Plus, after consuming the food the packaging gets discarded and ends up in landfills, the ocean, and the occasional recycling plant.

Luckily there is an easy solution to this: buy food that has no packaging. At first this may seem like a challenge, especially if you're used to grabbing items off the shelves. However, it will become a habit in no time. Here are some ways you can buy foods without packaging:

Most produce (fruits & vegetables) is not packaged, but occasionally you'll find it in plastic bags. For example, you may have the option to buy a dozen carrots or potatoes in a bag, or to grab them separately from produce bins - opt for the latter if you brought your own bag.

You can find all sorts of food products in bulk, from grains to legumes to nuts to seeds to spices to pastas to cereals to candies, etc. Invest in some small reusable cloth bags or repurpose old containers (like spice jars) and fill them up.

Set aside some time to make your own food instead of buying it pre-made, and keep in mind that it usually doesn't take very long. You can make anything from juice to nut milks to guacamole just by looking up a recipe and buying the ingredients in bulk, and they taste much better homemade and fresh.