What Makes Us Well?

Wellness refers to the condition of good physical and mental health, especially when maintained by proper diet, exercise, and habits. Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes. But what makes us well?
The first place to start would be with the examination of your eating habits. Since we are a product of what we eat, if our eating habits are unhealthy, or do not provide for the nutrition we need, were not going to be healthy individuals at the end of the process. Do you take in more calories than your body needs? Are you supplementing your vitamins and minerals to make sure you are getting your recommended daily allowances? If youre not making the most basic of efforts to take care of your nutritional needs, you arent a well individual.
Next, you might want to look at your exercise habits, if there are any. If there arent any exercise routines to examine, no wellness. Everyone, no matter what their age, benefits from exercise. Whether it is organized exercise activities, free weights, or simply establishing a personal routine, exercise is an excellent wellness tool. It keeps our bodies conditioned, our mental sharpness working at top speed, and thanks to the physical aspect, we get a boost to our cardio health, extra calorie burn, and more oxygen to those cells!
Being able to deal with and handle the daily stresses of life keeps us well. Making sure we take the time to accommodate our needs for stress relief, such as downtime, therapy time, massage time, or simply take the time for a nice, hot bath. The body tends to retain stress in the muscle of the shoulder and back. Taking the time to relax, do relaxation exercises, and combine this with physical exercise for the entire body, and you shouldnt have any trouble maintaining a state of wellness.
Our personal habits either keep us well or prevent us from being well. If you smoke, drink, or lose sleep to excess youre not the well individual you could be. Smoking, drinking, and loss of sleep work to our detriment, and it takes extreme discipline to stop. Smoking fills our body with carcinogens, and works to keep us tired and lethargic.
Giving ourselves adequate time to devote to all areas of our physical needs, from our nutritional intake needs, to our physical fitness needs, to the need for quite time contributes to our level of wellness. How well we allocate time for these needs, and the choices we make in fulfilling these needs, keeps us well.
There are so many occasions to stop and question our efforts at maintaining optimal health, that we usually dont even take the time to begin the examination. But it is beneficial to our overall health, the quality and quantity of our life, to make every effort to be well, healthy, individuals.

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Wellness Terminology
There are many words today associated with wellness. Many of those terms are new for readers, and some of the terms are interchangeable between fitness, wellness, and health. So lets take a minute to explain some of the terms you may see from time to time.
Wellness itself is defined as the condition of good physical and mental health, especially when maintained by proper diet, exercise, and habits.
Meditation, an exercise recommended for everyone, but especially those of use with hectic, stressful lifestyles, is defined as an engagement in contemplation, especially of a spiritual or devotional nature. Meditation has been shown to be an effective method of lowering blood pressure, relieving stress, and promoting overall good health, by simply reflecting upon our day, and finding happiness within ourselves.
Fitness refers to the condition of our physical body and mental fitness would of course be addressing our mental state. Often we will join and participate in fitness centers that provide personal trainers, and stationary fitness equipment. There are numerous pieces of equipment available that perform many different exercises to address specific areas of the body. The best time to learn about this equipment is during the orientation session of the fitness center you have chosen.
Exercise covers a lot of ground. There are so many forms of exercise that we can only try to cover some of the more popular and well defined programs. There are aerobic programs that focus on heart rate and your cardio health. There are water aerobics that again focus on your heart health. Weight training and free weights are used for building muscle mass, and sculpting the body. Walking is one of the best exercises available, as it doesnt jar our bodies, but uses all parts for toning and building heart rate. Running, swimming, jogging, and skiing are all forms of exercise, but not recommended for the novice.
Your nutritional needs refer to the physical supplements of vitamins, minerals and calories needed in order for you to sustain optimum physical health. Much discussion is centered on this topic right now, because our nation faces obesity problems of epidemic proportions.
Alternative therapies refer to the alternative medicine options such as chiropractic care, acupuncture, herbal cures, and holistic medicine. Of the examples given here, chiropractic and acupuncture are becoming more widely accepted as complements to the traditional form of western medicine. Studies are conducted often that support the evidence that chiropractic care and acupuncture are effective forms of medicine.
Herbal cleansing and healing are terms used by many of the natural healers to describe what ingestion of certain herbal combinations can provide for the body in the effort to bring it back to optimal health, or to sustain optimal health.
Today wellness is used not only in conjunction with health and fitness, but also wellness of the mind, body, and spirit. There is an ever increasing movement among the health conscious citizens, that wellness should include not only our physical being, but our mental and spiritual health. The only true form of wellness must include the entire person.

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Todays Concerns about Wellness and Fitness

In this wonderful age of enlightenment and advanced medicines, we should be some of the most fit, most well human beings. But, you will most often find the opposite is true. So how and why has this happened? The following report takes a look at all the components that must be present for us to be fit and well. We will examine all the necessary conditions that must be met in order for us to be fit and well. And some of the more creative, fun and unique forms that self-help and medicine have taken over the last several centuries.
As you read the following paragraphs, were going to walk through some of the more generalized areas of wellness, fitness and overall good health that each and every person should strive to attain. Well then move on to examining the various areas of individual concern, fitness, wellness, the mind, body and soul importance, and the development of good health practices. All of these areas are necessary for the whole wellness of the individual.

The Blissful Union of Wellness and Fitness

You pick up the magazines each day, and youre bombarded with health and fitness information. Advertisements and articles that are designed to impart much needed information to the reader about the state of fitness and health in America today, and what we as responsible citizens should do. I want you to stop, and think for just one moment. How do you determine your current fitness and wellness levels? Does your regular doctor impart this information as you visit, does he inquire each time you go if you believe yourself to be fit and well? Probably not. Nor does he give you any method for determining the status on your own. Fitness centers abound in this country, and most are staffed with counselors who can test your fitness level. What about your wellness level? Are they one and the same? They are not one and the same, yet they rely heavily on each other to keep you healthy.

Thanks to the advances in modern medicine, the average persons life span now exceeds seventy years. If you stop to think, thats quite a long time to walk around on this earth. Along with the wonderful life expectancy increases, however have come the detrimental effects of overeating and unhealthy eating. It seems that as we advance in one area, we regress in others. This doesnt have to be so, however. Reaching a place of responsibility, where we combine our physical health, with our wellness enhances those extra years of life.
Being fit and being well are totally different conditions. Your wellness rating is dependent upon your immune system, and what vitamins, supplements, and nutrition you provide for your immune system. Fit people can sometimes be unwell. And well people can sometimes be unfit. However, when you do combine the two, and use sound principles based on clean living, exercise, and healthy eating, you attain a state of equilibrium where you are both fit and well. It is comparable to the Chinese philosophy of yin and yang. The balance that must exist in the whole relies heavily on the balancing of the halves.
The wonderful state that is attained however, when we are both fit and well, is one of the joys of being alive. The energy levels that we experience are beyond compare, and the happiness we feel during our moments of physical triumphs, help us to put life in perspective. Thats an accomplishment we pass along to our children in the example that we set before them. We are true practitioners of the philosophies that we preach.
The example we provide for our family, our children especially, speaks volumes to them about their own responsibilities in maintaining their health. Being healthy is a true combination of wellness and fitness, body and mind. Our spirit, soul, or inner voice is a benefactor in this

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Negative Calorie Foods and How They Work

Negative calorie foods sound like the perfect foods for weight loss. Now, of course, all food contains calories — so what exactly are negative calorie foods? The negative calorie effect occurs as the food is consumed and digested. Basically, a negative calorie food is a food that requires as many or more calories to consume and digest than the food itself contains. If it takes more calories to consume the food than the food contains, the body will obtain those extra calories from its reserve of stored fat, thereby burning more calories.

There are several negative calorie foods. The list below provides a just a small number of these types of foods for dieters.

Grapefruit is low in sodium and has high water content. It helps to flush out excess water, and it increases the metabolism thus aiding in weight loss. It is a rich source of vitamins and minerals such as Vitamin C, niacin, calcium, and iron.

Carrots contain a very low number of calories. They are an excellent source of fiber, Vitamin C, potassium, and beta-carotene.

Broccoli can be eaten raw or cooked — it tastes great either way. Fruits and vegetables are excellent foods to eat for weight loss because they are high in water content and nutrients. Broccoli is a rich source of fiber, Vitamins A and C, as well as calcium and folic acid.

Lettuce is another excellent weight-loss food because it is very low in calories. People who are dieting often eat salad, so lettuce is usually considered a dieters food. It is high in vitamin K, folic acid, and manganese.

Oranges are sweet and tasty fruits that make an excellent substitute for sweet, high-calorie snacks. They are high in Vitamin C as well as folic acid. Oranges also contain antioxidants, which can help fight heart disease, cancer, and other health conditions.

Apples are a popular natural snack. Apples are low in fat and sodium. Like grapefruit, apples help to flush excess water out of the body. They are an excellent source of fiber, and are rich in antioxidants — this can help prevent heart disease and cancer. Eating apples can even help reduce cholesterol levels. The skin of the apple contains quite a few nutrients, so you reap more health benefits if you eat apples unpeeled.

Spinach is a green, leafy vegetable that contains many nutritious benefits. It contains powerful antioxidants, and is an excellent source of beta-carotene. It is also a good source of iron. Eat spinach raw for maximum health benefits.

Cucumbers are another negative calorie food that is naturally considered a diet food like lettuce. Cucumbers are a good source of Vitamins A and C, as well as potassium and calcium. They help to regulate blood pressure and can help keep the bowels regular too.

Cranberries are an excellent source of powerful antioxidants. They are high in Vitamin C and manganese. Cranberries can even defend against bacteria such as E. Coli. Cranberries act as a diuretic to remove excess water from the body. They are also a natural laxative and can prevent the development of bacteria that causes urinary tract infections.

Green Beans are a healthy and tasty side dish for any meal. Green beans are a rich source of protein, fiber, folic acid, and iron. In addition to be low in calories, they also contain iron, magnesium, manganese, phosphorus, and potassium. Green beans, as well as all beans in general, are a good source of antioxidants.

If you want to lose weight and eat healthy, add these and other negative-calorie foods to your diet. Replace unhealthy snacks with tasty fruits and raw vegetables. You will reap the rewards of these nutritious negative-calorie foods by losing weight and improving your health at the same time.

For more in depth information on exercise and nutrition inquire for a free consultation from health and wellness expert Charlie Conefrey at 781-662-IFIT (4348)

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Fat Burning Foods

Many dieters are always on the hunt for the next fat-burning sensation. The truth is — most of those fat-burning products do not work. The best way to burn fat is to eat fat burning foods. Fat burning is essential to every weight loss plan, but if it is done by using dangerous supplements, then risks greatly outweigh any potential benefits. Foods are natural, and will help to nourish you as they help your body burn fat.

There are several different types of berries that are considered fat-burning foods. Blackberries are a popular option because one cup of them only contains 75 calories. One cup is a lot, so they are a great snack option and they will help to stave off hunger cravings. Strawberries are another great option. They are sweet and can help to curb sugar cravings. Strawberries only have 46 calories per cup, so you can eat them without any guilt. Blueberries are another fat-burning food. There are only 80 calories per cup, and most of us wont be able to sit down and eat a cup of blueberries in a sitting. Plus, they are packed with antioxidants. Other berries include grapes, raspberries, huckleberries, currants, loganberries, and cranberries.

Many fresh herbs are also considered fat burning foods. Parsley is more than just a garnish — it is packed with many vitamins and minerals such as iron, vitamin A, calcium, and vitamin C. It is recommended to incorporate large amounts of this herb into a healthy diet for the best results. Flax seed is purported to have some fat-burning potential as well. This seed may also be beneficial in controlling the appetite. Dieters should incorporate plenty of flax seed into their daily diet for the best results. Other fat-burning herbs include garlic, celeriac, and chervil.

Many dieters avoid meat and seafood when dieting, but they shouldn’t because they are also considered fat burning foods. Crab is a good choice, but remember to eat it steamed and without any sauces or butter. Steak is another good option. Steak is also high in protein, so it will help to keep dieters satisfied longer so they are less likely to overeat. Other meats and seafoods include mussels, abalone, buffalo fish, cod, clams, flounder, tuna, oysters, shrimp, turtle, lobster, bass, crayfish, frog legs, catfish, Chilean sea bass, and trout.

Many vegetables are also considered fat burning foods. Artichokes are a good choice as long as they are steamed and not dipped in garlic butter sauce. Corn is another good option. Corn that is on the cob is the best, but any type of corn is good as long as it is prepared without any butter or oil. Other vegetables include cucumbers, cauliflower, Brussels sprouts, asparagus, broccoli, and celery.

Fat burning foods are great for dieters, but they are also a great option for those trying to maintain their weight. These foods should be used as part of a healthy diet and exercise program for best results. As with any diet or exercise program, though, you should consult with your doctor before starting.

For more in depth information on exercise and nutrition inquire for a free consultation from health and wellness expert Charlie Conefrey at 781-662-IFIT (4348)

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Can I Lose Weight With Dieting Alone?

This is question that has been asked of doctors and health professionals for years. There is no pat answer to this query…some people can lose pounds easily while on a diet whereas others are absolutely unable to shed a single ounce. It isn’t fair, but it is the truth.

There are so many diets on the market these days; The Atkins Diet, The South Beach Diet, The Low-Carb Diet, The High Protein Diet, etc., that one hardly knows which to choose. In all reality, ones own metabolism, health needs, and personality dictate which diet plan or program is best for them.

If you have tried several of these diets to no avail, it is discouraging, to say the least. However, a good diet is really a lifestyle change and should include daily exercise and a low caloric intake. It is not realistic to believe that opening the latest dieting book, or trying a new way of eating for three days will do anything for you. Weight loss is a long and difficult road, but in the end it can be amazingly rewarding.

First, it is important to keep your caloric intake below the BMR (Basal Metabolism Rate), which is the number of calories needed for your body to function at an optimal level. If you can do this, you are well on your way to sustainable weight loss. Your ultimate goal is to be healthier, not just slimmer, and if you are able to keep this in mind, you will have more of a drive to keep at your diet and to exercise as regularly as possible.

The first few pounds will come off fairly quickly, but a plateau will be reached and nothing will happen for a while. This is what causes people to abandon diets with a feeling of ‘what’s the use.’ Once you get past this, the going gets easier. While you will not lose as quickly now, if you stay with the diet, you will shed extra pounds slowly but consistently. This is the healthy way to go, and the bonus is that you will begin to look better and feel better, which is great in and of itself.

In every diet, whether it be low-carb, low-fat, or low anything else, you need to see if it is the right one for you. If you start a diet and are faithful to it, but the weight still hangs on — try another. Nevertheless, the bottom line is this: see your doctor and get his or her advice before embarking on any diet plan.

For more in depth information on exercise and nutrition inquire for a free consultation from health and wellness expert Charlie Conefrey at 781-662-IFIT (4348)

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