Our lifestyle can be changing and with that, it can be our journey. Lifestyle is the way we live our life and it can be a journey. The people that we meet on our journey, are people that we are destined to meet. Everybody comes into our lives for some reason or another and we don’t always know their purpose until it is too late. They all play some kind of role. Some may stay for a lifetime; others may only stay for a short while. It is often the people who stay for only a short time that end up making a lasting impression not only in our lives, but in our hearts as well. Although we may not realize it at the time, they will make a difference and change our lives in a way we never could imagine. To think that one person can have such a profound affect on your life forever is truly a blessing. It is because of these encounters that we learn some of life’s best lessons and sometimes we even learn a little bit about ourselves. People will come and go into our lives quickly, but sometimes we are lucky to meet that one special person that will stay in our hearts forever no matter what. Even though we may not always end up being with that person and they may not always stay in our life for as long as we like, the lessons that we have learned from them and the experiences that we have gained from meeting that person, will stay with us forever. It’s these things that will give us strength to continue on with our journey. We know that we can always look back on those times of our past and know that because of that one individual, we are who we are and we can remember the wonderful moments that we have shared with that person. Memories are priceless treasures that we can cherish forever in our hearts. They also enables us to continue on with our journey for whatever life has in store for us. Sometimes all it takes is one special person to help us look inside ourselves and find a whole different person that we never knew existed. Our eyes are suddenly opened to a world we never knew existed- a world where time is so precious and moments never seem to last long enough. Throughout this adventure, people will give you advice and insights on how to live your life but when it all comes down to it, you must always do what you feel is right. Always follow your heart, and most importantly never have any regrets. Don’t hold anything back. Say what you want to say, and do what you want to do, because sometimes we don’t get a second chance to say or do what we should have the first time around. It is often said that what doesn’t kill you will make you stronger. It all depends on how one defines the word “strong” It can have different meanings to different people. In this sense, “stronger” means looking back at the person you were and comparing it to the person you have become today. It also means looking deep into your soul and realizing that the person you are today couldn’t exist if it weren’t for the things that have happened in the past or for the people that you have met. Everything that happens in our life happens for a reason and sometimes that means we must face heartaches in order to experience joy.

In 2016, one of the candidates for Oxford Dictionaries’ Word of the Year was “hygge.” Pronounced “HUE-guh,” this Danish word has no exact equivalent in English. Its closest translation is “coziness,” but it means a lot more than that. It ties in ideas of companionship, wholesomeness, and contentment, all wrapped up into one harmonious whole.
Over the past year or so, hygge has become a hot topic in the English-speaking world. The New Yorker called 2016 “the year of hygge,” and the concept has been featured in the New York Times, Country Living, and The Guardian. It was trending on social media sites like Instagram and Pinterest, and was the subject of multiple books, such as “The Little Book of Hygge” by Meik Wiking and “How to Hygge” by Signe Johansen. Even the hip-hop collective ASAP Mob got in on the trend with a series of albums called “The Cozy Tapes.”
The great thing about the hygge trend is that it’s incredibly easy to embrace on a budget. Most of the things that are central to the hygge lifestyle – such as candles, home-cooked meals, and intimate gatherings of friends – cost little or nothing. If you’re trying to live a healthy, happy life on a small budget, jumping on the hygge bandwagon can be a great way to do it.

What Is Hygge?

The word “hygge” comes from an Old Norse word, “hugga,” which means to comfort or console. This is also the source of the English word “hug,” and that connection echoes in the way “hygge” is used today. Hygge is all about warmth, comfort, and closeness – all the feelings you get from a hug.
Danes use “hygge” as both a noun and an adjective. However, they also have a separate adjectival form, “hyggelig” (pronounced “HUE-gah-lee”), to describe things that have hygge. They also use “hygge” as an add-on to other words, as in “hyggebusker” (slouchy pants that you only wear around the house) and “hyggekrog” (a cozy reading nook).
In Denmark, hygge is more than just a word – it’s a central part of the culture. Wiking, CEO of the Happiness Research Institute in Copenhagen, says in “The Little Book of Hygge” that the idea of hygge is as fundamental to Danes as freedom is to Americans. He also argues that this is one of the reasons happiness economists rate Denmark as the happiest country in the world, in spite of a wet, chilly climate where it rains for nearly half the year. Other Scandinavian countries, with their generous social programs, also score high – but what gives Denmark the edge is the way hygge fills every corner of everyday life.

Definitions of Hygge

Since English has no word for hygge, most stories about the idea start out by trying to define it. Country Living describes it as “a feeling of cozy contentment and well-being through enjoying the simple things in life.” British journalist Helen Russell, author of “The Year of Living Danishly,” calls it “taking pleasure in the presence of gentle, soothing things.” Oxford Living Dictionaries defines it as “a quality of coziness and comfortable conviviality that engenders a feeling of contentment or well-being.”
However, no concise definition really gets at the heart of what hygge means. A better way to understand it is to look at things that people describe as hygge and what they have in common.

Examples of the hygge life tend to share five main features:

Comfort.

In his book, Wiking relates one of his favorite hygge memories. He’s spending Christmas Day with a group of friends in a cabin in the woods. After a long hike in the snow, they sit together around a log fire, dressed in sweaters and wool socks, sipping mulled wine. The whole scene exudes comfort: the warmth and crackle of the fire, the cozy sweaters, the hot wine, all set against the cold, snowy background. The only thing that could make it more hygge, they agree, would be to have a storm raging outside.

Companionship.

Another thing that makes Wiking’s scene so perfectly hygge is the group of friends sharing it. You can do hygge things by yourself, such as sitting on the couch with a book, a blanket, and a cup of tea, but it’s twice as hygge to share experiences with others. Small gatherings are best for this purpose; it’s much cozier to spend time with a few close friends than with a big group of strangers, either in public or on the Internet. Alex Beauchamp, who blogs at Hygge House, says hygge is often described as an “art of creating intimacy.”

Relaxation.

This isn’t the same thing as sitting still. For instance, taking a walk through the woods on a fall day, especially with a group of friends, can be very hygge – but it has to be a leisurely walk. Getting some exercise is fine, but any suggestion of haste or hurry spoils the mood. Claus Meyer, a Danish chef, explains in the New York Times article that when Danes gather for a meal, they often start with appetizers, then go out for a two-hour walk before the main meal. This unhurried pace is part of the hygge experience.

Connection to Nature.

Though it’s good to be comfy indoors, a full hygge life involves spending time outdoors too. John Crace of the Happiness Research Institute, writing for The Guardian, says Danes even enjoy going out in the rain. Living hygge means enjoying the sights, sounds, and smells of nature: a thunderstorm outside the window, geese honking overhead, flowers in bloom. Cooking with fresh, natural ingredients is also part of the hygge lifestyle; in “How to Hygge,” Johansen includes recipes for New Nordic Cuisine specialties, such as muesli, fruit compote, and roast lamb. You can give your home a hyggelig feel by bringing the outdoors in with fresh flowers or bare branches, or by turning off the electric lights and lighting some candles so you can watch the flames. Even line-drying your laundry, with your clean towels snapping in the breeze, is a way to feel hygge (and save on laundry costs at the same time).

Simplicity.

Hygge is all about enjoying the simple things in life, not chasing after thrills. Beauchamp says it requires “the ability to not just be present – but recognize and enjoy the present.” Sipping your morning coffee in your bathrobe while sitting by an open window – or better still, out on the porch – listening to the birds sing is hygge. Dashing into Starbucks for a to-go cup on your way to work, while simultaneously listening to music and checking Facebook on your phone, is not.

Examples of Hygge

Articles about hygge tend to focus on wintertime activities. The cold, dark days of winter are a perfect time to get cozy indoors, with candles, throw blankets, hot chocolate, wooly sweaters, and a good book or a TV show to binge on. Lots of hygge foods, like pancakes, porridge, and hot stew, are also ideal for winter.
However, that doesn’t mean there’s no room for hygge in the summer. Warm-weather hygge centers more on outdoor activities, such as picnics, cookouts, bonfires, or outdoor movie nights. Summertime hygge is all about companionship and connecting with nature, taking advantage of the warm weather while you can.
You can also define a hygge life by what it doesn’t include. For instance, going out to a trendy dance club, with flashing lights and pulsing electronic music, is about the most un-hygge activity ever. Many other common features of modern life, such as obsessively checking social media, going on a shopping spree at the mall, and eating fast food, are also the exact opposite of hygge.

How the Hygge Life Can Save You Money.

Coincidentally, anti-hygge activities like clubbing, eating out, and shopping also tend to have something else in common: they’re expensive. Hygge activities, on the other hand, tend to be cheap or even free. That makes the hygge lifestyle a perfect choice for living the good life on a tight budget.
Of course, like any other trend, hygge can be used as an excuse to sell pricey products. Charlotte Higgins, writing for The Guardian, talks of seeing hygge “used to sell cashmere cardigans, wine, wallpaper, vegan shepherd’s pie, sewing patterns, a skincare range, teeny-tiny festive harnesses for dachshunds, yoga retreats and a holiday in a ‘shepherd’s hut’ in Kent.” And of course, there’s no shortage of books that you could spend money on to learn more about hygge life.
But at its heart, hygge isn’t about stuff. Instead, as story after story emphasizes, it’s about a particular feeling or mood – something you can’t get just by spending money. In fact, “futurist” Lucie Greene, speaking to the New York Times, goes so far as to call the hygge trend a reaction against the earlier “well-being movement,” which seemed to center on “$100 Lululemon leggings and $10 bottles of cold-pressed juices.”
The hygge lifestyle, by contrast, is within anyone’s grasp. Like the voluntary simplicity movement, it focuses on slowing down, embracing nature, and making more time for friends – all things you can do without spending any money at all.

Ways to Live Hygge

If you’re interested in bringing a little more hygge into your life, there are lots of ways to do it at very little cost. Here are a few ideas:

1. Light Some Candles. Ask any Danish person, and they’ll tell you that the easiest way to create a hyggelig atmosphere is with candles. Danes go through more candles than any other nation on earth – a whopping 13 pounds of candle wax per person each year. They even use the term “lyselukker,” which means “someone who puts out the candles,” to refer to a spoilsport. Fortunately, it’s easy to find candles at bargain prices. Stores like IKEA, Target, Bed Bath & Beyond, and Amazon carry large bags of at least 100 tea lights for under $15. Just make sure to use them safely: Don’t put them on or near anything flammable, keep them out of reach of pets and small children, and never leave a burning candle unattended.
2. Light a Fire. If a tiny candle flame is cozy, a fire is even cozier. It feels much more immediate to watch an actual flame than to have light and heat delivered to you through electric bulbs and central heating. In the summertime, you can gather around a campfire in an outdoor fire pit – permanent or portable. Even cooking a meal over a barbecue grill gives you a chance to watch the flames and maybe toast a few marshmallows.
   In the winter, if you’re not lucky enough to have an indoor fireplace, do the next best thing and stream a video of a crackling fire on your TV. You can’t feel the heat, but you can still watch the flames flicker and hear the logs pop. There are free fireplace videos available on YouTube that run for three to 10 hours.
3. Put on Comfy Clothes. There’s no way to feel really cozy while wearing a business suit. To get hygge, you need to change into something easy and comfortable. Heavy sweaters and knitted socks are classic choices for wintertime because they keep you warm, which is essential to the hygge mood. A pair of hyggebusker (sweats or other pants you’d never wear in public) complete the outfit.
4. Take a Walk. Danes love to go for long walks in all kinds of weather – rain or shine, winter or summer. Walking is especially hyggelig when you do it with a friend or a group of friends. It’s a chance to talk and enjoy each other’s company without spending a cent. But even taking a walk on your own, or with your dog, is a way to get closer to nature and take a break from a busy schedule.
5. Ride a Bike. Bicycles are very popular in Denmark. Denmark.dk, the nation’s official website, says the capital city of Copenhagen is known for its cycling culture and is recognized as the first official Bike City in the world. Bikes are hygge because they move at a slower pace than cars, giving you time to enjoy the scenery. If you already own a bike, consider cycling to work. Numerous studies show that people who bike to work are both healthier and happier than people who drive. If you don’t have one, see if you can buy one secondhand. Sites like Craigslist and eBay often have basic models in good condition for $100 or less. Another option is to join a bike sharing program, if your city has one.
6. Share a Meal. Home cooking is much more hyggelig than eating out, and it’s doubly so if you share the meal with a few good friends. To make your dinner party as hygge as possible, focus on comfort food rather than haute cuisine. Fresh and natural ingredients are good, but a fancy presentation is unnecessary. Popular dishes for Danes include pancakes, meatballs, and rich cakes, but you can serve whatever feels most comforting to you – whether that’s your mother’s chicken soup or your favorite apple crumble. If cooking for a crowd is more work than you can handle, hold apotluck instead. That way, all your friends can bring their favorite cozy dishes and share them, which bumps up the hygge quotient even more.
7. Drink Something Hot. The quintessential hygge drink in Denmark is glogg, or spiced mulled wine. However, pretty much any hot drink – coffee, tea, hot chocolate – can add to a hyggelig atmosphere. On a cold, wet day, there’s nothing cozier than sitting indoors with a steaming mug in your hand, and it’s a pleasure that costs only pennies.
8. Read a Book. Reading is a hygge activity because it’s a way to slow down and detach yourself from the busy, fast-paced modern world. You can up the hygge factor by curling up on a couch with your book and a blanket, or in warmer weather, sitting outside to read under a tree.
9. Watch TV with Friends. Watching TV can also be a hygge activity, particularly if you do it with friends. Scary shows are a particularly hygge choice, as long as they’re fictional; it feels extra cozy to watch something frightening when you know you’re safe and snug in your home. Danes especially love police procedurals about deranged killers.
   The biggest hit show of this kind was “Forbrydelsen,” which not only gave viewers a good scare but also spawned an entire website, SarahLundSweater.com, devoted to the heavy, patterned wool sweater worn by the female detective. (An American adaptation of this series, called “The Killing,” is available on Netflix.) Stick to fictional scares, however; watching something genuinely scary, such as the news, creates entirely the wrong mood.
10. Play Board Games. Hosting a board game night is also a very hygge way to spend an evening. Tabletop games offer a way to have fun with friends at home at little expense and with no fancy technology. This ticks off three of the hygge boxes: companionship, relaxation, and simplicity.
11. Sing Songs. Having a sing-along in your house may sound like something straight out of the 1960s, but in Denmark, it’s still a common activity. “The Book of Hygge” notes that many Danish households have copies of a folk songbook, and they sing from it to “affirm the ideas of simplicity, cheerfulness, reciprocity, community, and belonging.” If you’d like to give this a try, a good American equivalent of this book is “Rise Up Singing,” which contains lyrics and chords for all kinds of singable songs, from traditional folk to the Beatles to Tin Pan Alley.
12. Snuggle.What activity could possibly be cozier than cuddling? It combines nearly all the elements of hygge – comfort, relaxation, simplicity, and spending time with people you’re close to – in one. Snuggle under a blanket with your partner, your kids, your best friend, your pet – or all of them at the same time. It’s warm and joyful, and it costs nothing at all.

FINAL WORD

The nice thing about the hygge lifestyle is that, in theory, it’s open to anyone. Because most hygge activities cost so little, no one needs to be barred from trying them on account of money.

However, for many Americans, a much bigger problem is time. Unlike Denmark, where people at all levels of society enjoy plenty of leisure time, the U.S. is a very fast-paced society. Everyone seems to be busy all the time – the rich even more than the poor. In fact, it’s almost a point of pride for Americans to brag about how busy we are and how little time we have to relax, because it makes us sound successful and important.

But this hectic lifestyle is exactly what makes hygge so useful for us. It forces us to slow down and relax – something that doesn’t come naturally to many of us. Making time in our schedule for long walks, potluck dinners, and board-game nights gives us a chance to step off the treadmill of working, earning, and spending, and just enjoy. And if Denmark is any example, we’ll all be happier for it.

Hygiene is a set of practices performed to preserve health. According to the World Health Organization (WHO), “Hygiene refers to conditions and practices that help to maintain health and prevent the spread of diseases.” Personal hygiene refers to maintaining the body’s cleanliness.
Many people equate hygiene with ‘cleanliness,’ but hygiene is a broad term. It includes such personal habit choices as how frequently to bathe, wash hands, trim fingernails, and change clothing. It also includes attention to keeping surfaces in the home and workplace, including bathroom facilities, clean and pathogen-free.
Some regular hygiene practices may be considered good habits by a society, while the neglect of hygiene can be considered disgusting, disrespectful, or threatening.

A Guide to Good Personal Hygiene

Proper grooming and healthy personal habits can help you ward off illnesses and feel good about yourself. Find out which personal hygiene habits should be part of your regular routine.

By: Beth W. Orenstein
Medically Reviewed by Niya Jones, MD, MPH

Mom was right: Good personal hygiene is essential to promoting good health.
Personal hygiene habits such as washing your hands and brushing and flossing your teeth will help keep bacteria, viruses, and illnesses at bay. And there are mental as well as physical benefits. “Practicing good body hygiene helps you feel good about yourself, which is important for your mental health,” notes Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. People who have poor hygiene — disheveled hair and clothes, body odor, bad breath, missing teeth, and the like — often are seen as unhealthy and may face discrimination.

Personal Hygiene: Healthy Habits Include Good Grooming. If you want to minimize your risk of infection and also enhance your overall health, follow these basic personal hygiene habits:

Bathe regularly

Wash your body and your hair often. “I’m not saying that you need to shower or bathe every day,” remarks Dr. Novey. “But you should clean your body and shampoo your hair at regular intervals that work for you.” Your body is constantly shedding skin. Novey explains, “That skin needs to come off. Otherwise, it will cake up and can cause illnesses.”

Trim your nails.

Keeping your finger and toenails trimmed and in good shape will prevent problems such as hang nails and infected nail beds. Feet that are clean and dry are less likely to contract athlete’s foot, Novey says.

Brush and floss.

Ideally, you should brush your teeth after every meal. At the very least, brush your teeth twice a day and floss daily. Brushing minimizes the accumulation of bacteria in your mouth, which can cause tooth decay and gum disease, Novey says. Flossing, too, helps maintain strong, healthy gums. “The bacteria that builds up and causes gum disease can go straight to the heart and cause very serious valve problems,” Novey explains. Unhealthy gums also can cause your teeth to loosen, which makes it difficult to chew and to eat properly, he adds. To maintain a healthy smile, visit the dentist at six-month intervals for checkups and cleanings.

Wash your hands.

Washing your hands is one of the best ways to help prevent the spread of infection and illness. Clean hands can stop germs from spreading from one person to another in all settings—from your home and workplace to child care facilities and hospitals.
Washing hands with soap and warm water is the best way to reduce the number of germs. If soap and water are not available, use an alcohol-based hand sanitizer that contains at least 60% alcohol. Alcohol-based hand sanitizers can quickly reduce the number of germs on hands in some situations, but sanitizers do not eliminate all types of germs.

When should you wash your hands?

• Before, during, and after preparing food.
• Before eating.
• After using the toilet.
• After changing diapers or cleaning a child who has used the toilet.
• Before and after touching someone who is sick.
• After blowing your nose, coughing, or sneezing.
• After touching an animal or animal waste.
• After touching garbage.
• Before and after treating a cut or wound.

What is the right way to wash your hands?

• Hand washing is easy and takes only a few minutes.
• Wet your hands with clean running water (warm) and apply soap.
• Rub your hands together to make a lather and scrub them well; be sure to scrub the backs of your hands, between your fingers, and under your nails.
• Continue rubbing your hands for at least 20 seconds. Need a timer? Hum the Happy Birthday song from beginning to end twice.
• Rinse your hands well under running water.
• Dry your hands using a clean towel or air dry.
  

How should you use hand sanitizer?

• Apply the product to the palm of one hand.
• Rub your hands together.
• Rub the product over all surfaces of your hands and fingers until your hands are dry.
• Hand sanitizers are not effective when hands are visibly dirty and cannot effectively clean the hands when they are exposed to fecal matter, blood, and other bodily fluids.

Home Therapy: Hand Washing and Sterile Technique

The first step in all home therapy is to make sure your hands are clean. Before beginning infusion wash your hands with soap and water. That’s the easiest way to help prevent germs from spreading from your hands to anything you touch.
After you wash your hands, they are clean, not sterile. Sterile is different than clean—sterile means all germs are gone.
All items used during an infusion must be sterile. Don’t worry—these supplies are packaged in germ-free containers. But once opened, you must take care to keep them from becoming contaminated. As soon as you touch a sterile item with anything that’s not sterile, it becomes contaminated. For example, if a needle that will be used for an infusion touches the tabletop, it becomes contaminated and must be thrown away. This applies to all supplies (such as transfer, butterfly, or straight needles used for infusions)—they should never touch anything non-sterile.

INFECTION CONTROL ISSUES IN THE HOME

All the information below will help you to maintain a clean and healthy environment. You may also want to talk to your Hemophilia Treatment Center (HTC) nurse or pharmacist about the specifics of your home environment.

Keep your hands and infusion area clean.

• Clean the infusion area with an antiseptic solution.
• Wash your hands before and after the infusion.
• Wear gloves when mixing clotting factor and infusing.
• Clean any blood or body fluid spills with an antiseptic or bleach solution.
• Wear gloves when cleaning up all blood spills.
• Dispose of bloody gauze in the sharps container.
• Wash all contaminated linen

Get rid of your waste properly

• Use a puncture- and tamper-resistant sharps container; follow the directions on the container.
• Seal the sharps container when it is ¾ full; make sure a new container is available
• Dispose of the full container according to state law. This may include disposing of it by sterilization at an approved site. Most homecare companies will pick up a filled container and replace it with a new one. When traveling, always take your sharps container.

Get immunized against hepatitis A and B.

Make sure that you, your child, and other household members who perform the infusion or have contact with blood products and bloody waste, receive vaccines for these infections.
Arrange immunizations though your Hemophilia Treatment Center (HTC) or private physician’s office.

Get tested for hepatitis A, B, and C and HIV.

Get tested, especially if your child has any of these viruses. Testing is also important for any other household members who will have contact with your child’s blood or body fluids or will infuse him or her.
Arrange to be tested through your HTC or private physician.

Plan for emergencies.

• Talk with your HTC team about what steps to take in case you or a household member is exposed to the blood or body fluids of a person with hemophilia who is infected with hepatitis A, B, or C, or HIV.
• Report any exposure to your HTC or physician immediately; some states also require reporting the exposure to the health department.
• If you have been exposed to any of these viruses, talk to your health care provider about possible treatments.
• Talk to your health care provider periodically for updates on new vaccines, procedures, and treatments.
• Sleep tight. Get plenty of rest — 8 to 10 hours a night — so that you are refreshed and are ready to take on the day every morning. Lack of sleep can leave you feeling run down and can compromise your body’s natural defenses, your immune system, Novey says.
  

Personal Hygiene: Poor Hygiene Hints at Other Issues

If someone you know hasn’t bathed or appears unkempt, it could be a sign that he or she is depressed. “When people are sad or depressed, they neglect themselves,” Novey says. Talking about the importance of proper personal hygiene for preventing illnesses and providing personal hygiene items may help some people. Be candid but sensitive and understanding in your discussions, Novey says. Despite your best efforts, your friend or loved one may need professional help. You should encourage them to see a counselor or doctor if their personal hygiene doesn’t improve.
Personal Hygiene: Good Habits Help Keep You Healthy
For most people, good hygiene is so much a part of their daily routines that they think little about it. They bathe, they brush their teeth, visit the dentist and doctor for regular checkups, and wash their hands when preparing or eating food and handling unsanitary items. To keep those you care about healthy and safe, help them learn, and be sure that they are practicing, good personal hygiene.

Personal hygiene: 20 tips for better personal care

Habits such as washing your hands, bathing, brushing, flossing, may all look monotonous and boring, but they all come under important personal hygiene. They make you feel good about yourself and keep you free of bacteria, viruses, and illnesses. In this post we give you 20 tips for personal hygiene that you must follow routinely.

Personal Hygiene Habit # 1

Vaginal itch is curable and does not need intensive treatment. The doctor will prescribe antibiotics and antifungal creams that will take care of the skin problem.

How do you prevent vaginal itch?

• Stay dry and clean.
• Shower daily.
• Rinse out all the soap.
• Make sure your intimates are not tight; cotton is a preferred material.
• It is recommended that after motions, you must wash up or wipe from front to back. This will help avoid germs entering the vagina.

Grandma’s tip: Back in the day, women were suggested to sleep without their underwear, so that the vagina area remains dry.

Personal Hygiene Habit # 2

For Food storage

• Store and prepare raw meat, poultry, and seafood away from other foods.
• Store food in the fridge at 5°C/41°F, do not overfill and allow cold air to circulate.
• Prevent raw food juices from dripping onto other foods.

Personal Hygiene Habit # 3

While preparing your food

• Cut meat and vegetables with separate knives and chopping/cutting boards.
• Soak, scrape, brush, scald, peel or wash all fruit, salad and vegetables.
• Do not wash raw meat in the sink prior to cooking as this spreads germs around the sink area. This is also not necessary as proper cooking of the meat will destroy any harmful bacteria.

Personal Hygiene Habit # 4

Peeing etiquettes

• Don’t hold it in.
• Stay hydrated.
• Relax when you pee.
• Wipe from front to back.

Personal Hygiene Habit # 5

Fighting bad breath

• Drink plenty of water.
• Brush and floss regularly.
• Treat any existing oral diseases.
• Eat crunchy fruits and vegetables.
• Cut out coffee.
• Chew sugarless gum.
• Eat yogurt.
• Get your vitamins. a, but can also help prevent two other causes of bad breath—gum disease and gingivitis.
• Avoid tobacco products.

Personal Hygiene Habit# 6

Cleaning and disinfection of office work spaces.

• Viruses are breeding round the clock, especially when it comes to hard surfaces, like office desks, office floors and so on.
• Make sure your office administration staff routinely cleans door handles, countertops, keyboards and doorknobs with anti-bacterial solution to remove the germs.

Personal Hygiene Habit# 7

Go for an alcohol-based sanitizer.

• Clean your hands every now and then by using hand sanitizers. This is because alcohol is a drying agent and kills all the viruses and bacterias immediately. However, please note alcohol is liable to make your skin dry, thus always go for a branded alcohol-based fragrance-free hand sanitizer, which has a good amount of moisturizer in it.

Personal Hygiene Habit# 8

Office pantry etiquette.

• The office pantry is a very tricky place – you can’t avoid it, but nor can you be friends with it. The best practice is to carry your own coffee and tea mugs and wash them at least twice a day. If you are not so sure about your office hygiene, get your own tissue roll from home and store your office snacks in a clean and safe drawer.

Personal Hygiene Habit# 9

Makeup hygiene

• Eyebrow pencil hygiene is a must. Always ensure that you clean your eyebrow pencil with a wet tissue before usage in order to get rid of bacterial residue.
• Wash your makeup brush and powder puffs on a weekly basis with a mild baby shampoo for best and safe usage. Dry the washed makeup product by using a clean towel.
• Never use your fingers to apply makeup, unless and until a profesional artist does that for you. But, if you must use your fingers, then make sure they’re clean and that you use just the ring finger as it has the lightest stroke.

Personal Hygiene Habit# 10

Brushing hygiene

• Brush your teeth twice a day for at least 3-5 minutes. Make sure you do not put too much pressure as this can hurt your gums.
• Place the bristles along the gum line at a 45-degree angle. Gently brush the outer tooth surfaces of 2-3 teeth using a vibrating back and forth motion. Clean outer, inner and biting surfaces of teeth with scrubbing motion.
• Studies show an essential oil based mouthwash reduces plaque by 70% and gum problems by 36% over brushing alone. Use an anti-microbial mouthwash to get complete protection from germs.
• Floss your teeth. Ease the floss gently between your teeth, pull the floss smoothly back and front. Additionally, using a dental floss will help remove food debris that’s stuck in your teeth.
• Clean and brush the surface of your tongue daily because there is bacteria present particularly on the rougher top surface of the tongue. These can contribute to bad breath (halitosis) and negatively affect your dental health.

Personal Hygiene Habit# 11

Bathe daily

• A daily shower is a must whether you feel grungy or not. A regular bath (every morning and after all athletic activities) helps in keeping you clean, fresh and odor free.
• Cleaning your body is also important to ensure your skin rejuvenates itself, as the scrubbing of your arms, legs, and torso will slough off dead, dry skin and help your skin stay healthy and refreshed, and will prevent acne, blemishes and other skin eruptions.
• Also, do not share your towel and wash them on a regular basis.

Personal Hygiene Habit# 12

Trim your nails

• Keeping your finger and toenails trimmed and in good shape will prevent problems such as hang nails (when a loose strip of dead skin hangs from the edge of a fingernail) and infected nail beds.
• If possible, trim them weekly and brush them daily with soap so that no dirt or residue remains beneath the nail.
• Fingernails should be trimmed straight across and slightly rounded at the top whereas toenails should be trimmed straight across.
• The best time to cut your nails is after bathing when they are soft and easy to trim.
• It’s also a good idea to moisturize nails and cuticles regularly.

Personal Hygiene Habit# 13

Take care of your hair

• Washing your hair at least every other day is important to keeping your hair and scalp healthy and in good shape.
• If you suffer from lice or dandruff, then take necessary action at the earliest. Also, it is critical that you get a hair cut frequently for healthy hair.
• The longer you wait to get your hair cut, the more frail and brittle your hair can become, especially if it is longer.

Personal Hygiene Habit# 14

Wear Clean Clothes

• Wear a fresh set of clothes as often as possible.
• Dirty clothes are a source of contamination and can cause very serious skin disorders if worn over and over without washing them.
• Also, try wearing a clean pair of socks every day (especially after athletic activities) as this keep your feet dry and not smelly.
• Wash clothing and linens on a regular basis as the longer it takes you to clean them the smellier they become.

Personal Hygiene Habit# 15

Hair Removal

• Shave your underarms and legs if you desire, but do so with care. Use a new blade if you are going to shave with a manual razor to lessen your risk of cutting yourself. Also use shaving cream, or a shaving gel.
• Take your time when shaving to avoid nicks and cuts.
• Pubic hair does not have to be shaved.
• If it is shaved, it may grow inward, and the skin in this area of the body may be sensitive after shaving.
• Try using a moisturizer that contains no oil if you want to make facial hair less noticeable, or use a bleaching product.
• Talk to your parents about removing facial hair permanently, if you are thinking about it.

Personal Hygiene Habit# 16

Body Odor

• Keep your underarms and groin area clean and dry to discourage bacteria.
• Change out of sweaty clothes as soon as possible after exercising or perspiring.
• Trim or shave your underarm and pubic hair so there is less surface area allowing for the accumulation of sweat and bacteria.
• Cut back on alcohol and foods that may contribute to body odor, including curry, spicy food, onion, and garlic.

Personal Hygiene Habit# 17

Sleep tight

• Get plenty of rest — 8 to 10 hours a night — so that you are refreshed and are ready to take on the day every morning.

Personal Hygiene Habit# 18

Clean your ears

• Clean your ears with your fingers while having a bath.
• The daily cleaning of all hearing devices is essential to remove germs that can be introduced into the ear.
• Earrings should be kept clean, and should be removed daily so the piercing can be attended to.
• The use of hair products can build-up on the ear and should be washed off when possible to avoid irritation to the skin of the ear.

Personal Hygiene Habit# 19

Foot Care

• Wash your feet properly while having a bath, specially between the fingers.
• Wear the right socks.
• Make sure your shoes aren’t too tight.
• Switch shoes.
• Wash shoes or insoles of your shoes.
• Stay in bare feet at home.

Personal Hygiene Habit# 20

Genital care for men

• Wash your genitals with a finger.
• Shower on the outside normally.
• If you can retract foreskin just rinse in water and wipe with clean finger.
• If you can’t pull it back yet then it is clean under there and no maintenance is required.

Good personal hygiene is the first step to good health. It not only protects you from poor health, but also shields those around you from suffering illnesses that arise from poor personal habits.

For most people, exercise plays a huge role in weight control and fitness level. Men and women who successfully maintain a healthy weight after losing weight, or who never really have a problem with their weight, tend to be people who are physically active. Regular exercise empowers you to improve your weight status and fitness level because it uses up excess calories that otherwise get stored in your body as fat. But that’s not all exercise does.

Exercise can also:

Build muscle. Weight-lifting and weight-bearing exercises (pulling, pushing, pressing, pumping) strengthen your different muscle groups.

Boost your energy levels. Aerobic exercises, including fast walking, swimming and bicycling, build up your cardiovascular endurance, while push-ups and other weight bearing exercises build up your muscular endurance. More endurance means more efficient and sustained delivery of oxygen and nutrients to every cell in your body.
Improve your mood. Exercise, particularly at a level of intensity that you prefer, has been shown in studies to improve mood, even after just 15 minutes of physical activity.

Suppress your appetite. Active people have better control over their appetites, at least in the short-term, than sedentary people.
Reduce the effects of stress. Exercise has consistently been shown to improve resilience to stress and protect against the harmful effects stress can have on both physical and mental health.
Improve your posture. Walking properly, tall and proud, with your head held high and your shoulders back, prevents discomfort when you are walking for exercise and will help you go the distance, while improving your posture by preventing you from slumping and slouching.

Condition your heart. All exercise helps strengthen your heart muscle, but it gets the most benefit from long stretches of uninterrupted aerobic activities, such as dancing and running.

Strengthen your bones. Weight-bearing exercises, including just walking, improve your bone density, which is important to help preventing bone-thinning conditions such as osteopenia and osteoporosis.
Increase your flexibility. To move your joints and use your muscles through their full range of motion, you need good flexibility. The more flexible you are, the less chance you have of hurting yourself. Stretching routines, including yoga, pilates, and t’ai chi, all help improve flexibility and reduce muscle tension.
Lengthen your life. People who exercise more live longer and better, and even those who sit for long periods of time at work or home will live longer if they get enough exercise.

This includes reducing your risk for serious health problems, easing depression and anxiety, boosting your energy and mood, and relieving stress.  Believe it or not, you don’t have to be a fitness fanatic to reap the benefits. No matter your age or fitness level, there are lots of enjoyable ways to use physical activity to help you feel better, look better, and enjoy life more.
But setting aside the time to exercise isn’t always easy, even under the best circumstances. There are a few rules that could help to give you the support you need to make exercise a regular part of your life.  When followed, these tips may even make finding the time to exercise so much easier that you actually start to enjoy it! The key is to change your approach to exercise and think about what you do that helps or, sometimes, hurts your chances of success.

Here are 5 exercise rules to make it easier to plan, prepare and commit to your workouts.

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1. Plan Ahead. — Your busy schedule means you need to plan better and prepare for your workouts ahead of time, so as not to ruin your plans. Here are some tips on planning ahead:
2. Map it out. — Work out a timetable for gym days and the workouts you’ll do on those days. Knowing what you’ll do and what you need to do it makes it easier to prepare ahead of time
   Pack up – The night before, pack your bag with everything you need – Workout gear, shoes, water bottle, lifting gloves, etc.
   Bringing snacks and meals – You do not want to end up being too hungry to exercise.  Keep quick,  healthy snacks like yogurt, cheese, fruit or energy bars in the car and at work so you’re always prepared.
3. Give Yourself Time. — Establishing an exercise program is not just about having goals or making a plan. You need to invest time before you reap the benefits.  This allows you to:
   Figure out what you enjoy and what you’re good at – give yourself time to try out different activities.
   Work on your schedule – it takes trial and error to see what works best with your schedule.
   Learn the exercises – we weren’t born knowing how to exercise. You need the time to learn the moves and practice good form to work the correct muscles.
   Build strength and stamina – Your body needs to get accustomed to working out before you can reap the benefits.
4. Listen to Your Body. — You get to know your body better through regular exercise. You discover what your body is capable of and what your limits are. If you feel any of the following, you may need to take it down a notch:
   Pain – We often ignore signs of an injury, especially if the pain is intermittent. When you feel something unusual, stop and try other activities to work your body in a different way. Never work through the pain.
   Fatigue – Exercise should give you energy. If you feel more and more tired as the workout goes on, that’s a sign your body needs a break.
5. Fully Commit to Your Workouts. — When you decide to work out, you feel committed at the time, but more often than not, there is an “unless” behind it – “I’ll work out today unless I’m too tired/something else comes up. Avoid swaying your decision by trying these tips:
   Schedule it – Make it official by putting it down in your diary and scheduling it.
   Make it non-negotiable – Show up for your workout, no matter what.  Even if you only warm up, you’re still showing your commitment.
   Have something to look forward to – Committing to exercise is easier if you know something good comes after it – give yourself a treat after each work out to keep you going back for more – A soak in the hot tub, a massage after a week or month of workouts or a getaway once you’ve been consistent for 6 months. .

Embrace Variety. We tend to be creatures of habit and once we find a program we like or at least one we can tolerate, we stick to it. Doing the same thing for too long can cause boredom, burnout and injury.

Some tips to enhance your workout: Change it – Change an aspect of your workout every 4 to 6 weeks. Try a new cardio exercise, different strength moves or take a new class

Evolve with your lifestyle – Allow your workouts to change with your lifestyle. Our needs and interests change over time and there is nothing wrong in seeking out new ways to exercise.

12 Steps to Make Exercise a Lasting Part of Your Life

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Sometimes a new thought or a new idea is all you need to make a lasting change. You can wake up one day and decide to make your entire life change. If you are new to exercise or you dropped it for a while and you want to get back to doing it, the best way to begin is with small steps. So think baby steps and incorporate exercise into your life with these tips.

1. Develop a “move more” mindset.
   Carving out a specific hour of a day for a workout is great (and we will get to that in a little bit) but first, start each day with the mindset to move more. By reminding your body to get more movement throughout the day, you will be more likely to do it. So sit less and stand more. Take more steps and stairs. Walk to talk with a coworker instead of emailing them.
   Stretch in your chair, squat to pick something up, park far away from stores so you will walk more, stand up when you talk on the phone and do some exercises while you watch TV. There are numerous ways you can sneak more movement into your day. Begin each day with a move more mindset and you will find them.
2. Commit to regular activity.
   You may not be the type of person who wants to train for a triathlon and that’s perfectly okay. You don’t have to become a fitness buff to benefit from exercise and movement. Start by committing to getting activity regularly. Schedule exercise like any other appointment on your calendar and treat it as a commitment rather than something you squeeze in if you have time. Even if you can only allot 15 minutes at a time, schedule it.
   Take a short walk. Walk at a leisurely pace at first if exercise is new to you. You can build up to a power walk. If that’s not your thing, take a fitness class, swim laps or sign up for dance classes. Whatever exercise you start, build up slowly so you don’t overwhelm yourself and give up. If your body isn’t accustomed to regular exercise, build up slowly day by day so you don’t get too sore and throw in the towel altogether.
3. Find your favorite exercise.
   I know people who commit to a form of exercise and hate it. How long do you think they will keep that up? We aren’t inclined to dive in or stick to things we despise. Out of all the forms of exercise out there, find one you just love. Get really specific. Don’t just say, “yoga” discover what form of yoga is your favorite. If swimming is your thing, do you prefer swimming laps or water aerobics? Or maybe you’d dread a step class but you can’t get enough of Pilates.
   A good way to identify what type of exercise is right for you is to first figure out if you like to exercise alone, with a partner or in a group setting. You may have to experiment a little bit before you know. Try different forms of exercise until you find one that energizes you physically and mentally. Find your favorite exercise—one where excuses won’t even enter the equation when it’s time to exercise.
4. Focus on health and strength and what it means to you, and not on numbers on a scale.
   Many people can get easily discouraged and give up when there’s too much emphasis on weight loss. Rather than an exclusive focus on weight loss, focus on the joys of exercise and movement instead. Take pride in your body getting stronger or your new ability to able to exercise longer, even if it’s just in baby steps. Think about the great way your body feels after exercise and the exhilaration you feel. Taking the time to consider what really connects you to exercise on an emotional level, is powerful because you can use those thoughts to motivate you.
   Most likely what motivates you runs much deeper than getting skinnier or being a specific set of three numbers on a scale. Identify what it is for you. Maybe you want to have more energy for your children or grandchildren or you want to be in more control of your health—whatever is your core motivation—connect to it.
5. Add strength training to your weekly routine.
   Exercise isn’t just cardio alone. Strength training is critically important to retain muscle as you age, have a strong body and an effective metabolism. Even if you focus on just one muscle group a day and do three different exercises with three sets of 15 each for that muscle group you will benefit. You can divide strength training up throughout the week. Try two days a week to start and work up to three. Strength training will change how you feel, help you conquer your workouts with all that new muscle you are developing, and it’s the secret to a revved up metabolism.
6. Put yourself first.
   Stressful situations can take your focus away from properly caring for yourself. If you neglect yourself for the sake of external problems, you will be creating more problems than you are solving. Make sure you consider what you need and do something—however small—for yourself each day. Even if you only have 15 minutes, just commit to 15 minutes. It all goes back to the oxygen philosophy you hear about on planes flight attendants advice: “Put your own oxygen mask on before assisting others.” Put the mask on you first and then your children. You aren’t able to effectively take care of anyone else if you don’t take care of yourself first. Keep that in mind.
7. Exercise with a group.
   Exercise doesn’t have to be a solo sport. Make it an outing with friends and family. When you join up with others to exercise, not only do you get the immediate benefits of exercise, you also get time spent with friends—a double deposit into your well-being. When you discover physical activities and forms of exercise you love, you develop a sense of camaraderie and community with others. Accountability works.
8. Think of how exercise boosts your sense of well-being.
   You probably know exercise can help you live longer and go a long way to disease prevention, but what you might find more rewarding is to think about all the immediate benefits exercise provides to your well-being. While the long-term benefits are numerous, let’s face it, many of us aren’t motivated by what we can prevent decades down the road. Think short-term instead. All of us can use exercise today to get more energy, alleviate stress, increase productivity, improve our outlook, sleep better and feel happier—today! Think about what you stand to gain if you work out today. Maybe it’s a sunnier disposition or the satisfaction in knowing you pushed your body. Just give it some thought or better yet, make a list.
9. Look to the future
   Don’t get caught up in guilt or regret because you haven’t worked out or don’t beat yourself up if it has been a while. Guilt and regret only make you feel badly, they don’t get you where you are headed. With a simple decision in your mind, you can let go of what you did or didn’t do and just start again. Look forward. If you are feeling badly about yourself, you are less likely to make positive change. Start over with a clear plan of what you will commit to doing each day for your health.
10. Avoid stop and start and stop again syndrome
    One great way to kill your confidence is to constantly start and stop your exercise routine. It’s common for people to get psyched up and dive in to working out and then drop it altogether when the craziness of life intervenes. But if you start and stop all the time, you are setting yourself up for a never-ending cycle, where you won’t see any progress. Don’t tackle the world in a day. Think baby steps. Think of what you can do and schedule today even if it’s small increments of time that you eventually build upon. Commit to what you can achieve, at least at first.
11. Remind yourself daily of your why.
    It’s easy to get off track if you aren’t reminding yourself of why working out and eating healthy is important to you. This goes back to your core motivation that we addressed earlier. If you make it automatic to wake up and remind yourself of why exercise is important to you, you will be more likely to keep your commitments to yourself. You also will be putting exercise front and center on your day instead of treating it as an afterthought that you skip at day’s end. Wake up thinking of what exercise you will do today and it becomes a priority.
12. Stretch post workouts.
    An effective exercise regimen involves cardio, strength training and stretching. Stretching after exercise can help relax and balance tension caused by the workout itself. Post-workout, when your body is warm is the ideal time to stretch. The risk of muscle injury is much lower, and you will save yourself from tight, sore muscles the following day. Plus, the calm, relaxing feeling of a good stretch is a great way to end a workout.
    Try some of these steps to make exercise a part of your life. Remember, a great way to avoid skipping workouts is to ask yourself how you will feel afterward. You can feel proud of your dedication and gain the exhilaration of accomplishment, or you can be disappointed and defeated that you skipped, again.

How Exercise Can Improve Your Health Lifestyle & Satisfaction

• A Chance to Become Social: By becoming a member of a fitness club, a person will be more likely to join fitness classes and talk to like-minded people.
• Better Mood: Exercise has been proven to boost a person’s mood and increase the sense of overall satisfaction. The reason lies in the release of endorphins, which are the “feel good” hormones that give us a sense of euphoria, an overall sense of well-being and a decreased risk of developing anxiety and depression. Exercises that can promote a better mood and awareness include taking a walk around your neighborhood or performing yoga. Also, to better enhance your exercise regimen and mood, a person can include aromatherapy for an overall sense of well-being.
• Boosts the Immune System: A person’s lifestyle and satisfaction will improve through exercise because when an individual exercises they strengthen their immune system. When a person has a stronger immune system their body is better able to fight off harmful infections. Also, since exercise does decrease a person’s stress levels, the decrease in stress will help people to have a stronger immune system which can make a person feel more energetic and healthier.
• Decreased Blood Pressure: Exercise is a natural, medication free way to reduce blood pressure. Exercise can strengthen the heart muscle – and a stronger heart is able to pump blood more efficiently throughout the body, which decreases blood pressure. A few exercises that those with hypertension can safely perform include bicycling, light household chores, such as sweeping and mopping the floor, and swimming.
• Gets You In the Mood: Exercise can improve a person’s sex drive and promote a better sex life. So, how does exercise increase sex drive? After participating in physical activity a person releases a large amount of pheromones via the sweat glands. Once people get a whiff of this biochemical odor, the brain becomes instinctively “in the mood.”
• Improved Brain Function: A person who exercises consistently may reap the benefits of better brain function. This is demonstrated as increased memory capacity, a decreased risk of developing Alzheimer’s disease and a reduced risk of having strokes. The ability to plan and problem solve is also optimized by living a lifestyle that includes exercise.
• Increases Longevity: Some people may be able to live longer, more satisfying lives if exercise is made a priority. According to the National Cancer Institute, a person who engages in physical activity a few times per week, regardless of body type, may add up to 4.5 years to their life span.
• Promotes Restful Sleep: The average person typically gets less than six hours of sleep per night. Lack of sleep can cause fatigue, low immunity and can decrease a person’s alertness, which can make a person more likely to be involved in a motor vehicle accident. According to the National Sleep Foundation, exercise triggers an increase in body temperature, and the post-exercise drop in temperature may promote falling asleep. Also, by receiving a more rested night’s sleep, a person’s stress levels will decrease, helping the body to decrease its cortisol levels and stave off midsection weight gain.
• Stronger Bones: Exercise can improve an individual’s lifestyle & satisfaction by decreasing their risks of developing osteoporosis and increasing their bone density and strength. Bone density and bone strength are increased during exercise by performing weight bearing activities. Weight bearing activities assist in the strengthening of the bones and stimulate the growth of new bone tissue. Activities that can increase bone strength include jogging, jumping rope, hiking, lifting weights and walking up a flight of stairs.
• Svelte Physique: Through exercise, a leaner physique can be created because exercise promotes an increase in lean muscle tissue and helps to shed unhealthy body fat. Keep in mind that when exercising for weight loss, consistency is key and exercise should consist of both aerobic conditioning and strength training. The CDC recommends that individuals receive at least 150 minutes of exercise per week.

You don’t have to become an athlete overnight to make exercise a part of your lifestyle. It’s actually better if you commit to making small changes in your daily routine instead of reinventing yourself overnight, because you are more likely to stick with it. Small changes in habits can lead to lasting, permanent change.

Getting enough exercise is also likely to encourage other positive lifestyle changes, like eating healthier foods, drinking more fluids, and getting enough sleep. To keep your whole body conditioned, including your mind, and to keep your workout routine from getting boring, vary the type of exercise you do from day to day. As you get more fit, add new types of workouts to your routine.

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Until just a few years ago, the raw food diet was still so abstract that most people probably hadn’t heard about it.
Nowadays, the term “raw” is popping up everywhere. Have you ever wondered what it meant, and/or why people would want to eat that way?
The raw food diet consists of unprocessed and uncooked plant foods, such as fresh fruit and vegetables, sprouts, seeds, nuts, grains, beans, nuts, dried fruit and seaweed.
The diet includes foods in their unprocessed and uncooked state and omits most other foods. Most people include a limited amount of foods that have undergone some processing, as long as the processing does not involve heating the food over 115-118 degrees Fahrenheit. The most popular raw food diet is a raw vegan diet, but other forms include raw animal products and/or meat. Some people, like myself, aren’t fully raw vegan but try to incorporate raw recipes and dishes into their daily eating plan.
There are specific food preparation techniques used to make foods more digestible and add variety to the diet, these include, sprouting seeds, grains, and beans, juicing fruits and vegetables, soaking nuts and dried fruit, and dehydrating food. Incorporating plant-based raw proteins from nuts, hemp, greens and other sources are also critical to the raw food lifestyle.
A cornerstone of the raw food diet is that heating food above 115-118 degrees Fahrenheit can destroy enzymes in food that assist in the digestion and absorption of food. Raw foodists believe that foods cooked above this temperature have lost a significant amount of their nutritional value and are harmful to the body, whereas uncooked foods provide living enzymes and proper nutrition. Benefits of the raw food diet include preventing degenerative diseases, slowing the effects of aging, providing enhanced energy, boosting emotional balance and improving overall health.

14 Keys to a Healthy Diet

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Eat a variety of healthy foods

Not all the nutrients and other substances that contribute to good health have been identified, so eating a wide assortment of healthy whole foods like fruits and vegetables helps ensure that you get all of the health-promoting benefits that foods can offer. If your diet, day after day, consists of the same half dozen foods, it could fall short. In addition, varying your food choices will limit your exposure to any pesticides or toxic substances that might be present in particular foods.

Focus on high-fiber foods

These foods—notably vegetables, fruits, legumes, and whole grains—should supply about 20 to 35 grams of dietary fiber a day, depending on your calorie needs. (Aim for 14 grams of fiber for every 1,000 calories, as advised by the  Dietary Guidelines for Americans.) Fiber slows the absorption of carbohydrates, so they have less effect on insulin and blood sugar, and it provides other health benefits. Try to fill three-quarters of your plate with produce, legumes, and whole grains—leaving only one-quarter for meat, poultry, or other protein sources.

Eat lots of produce

For a 2,000-calorie daily diet, aim for 2½ cups of vegetables and 2 cups of fruit a day. If you consume more calories, aim for more produce; if you consume fewer calories, you can eat less. Include green, orange, red, blue/purple, and yellow vegetables and fruits. In addition to the fiber, the nutrients and phytochemicals in these foods may help protect against certain types of cancer and other diseases. Legumes, rich in fiber, can count as vegetables (though they have more calories than most vegetables). For more fiber, choose whole fruits over juice.

Limit sugary foods and beverages and refined grains

These include soda, candy, white bread, regular pasta, and many snack foods and baked goods. A high intake of added sugar increases inflammation and insulin resistance, increasing the risk of diabetes, cardiovascular disease, and other disorders—and it supplies “empty” calories that contribute to weight gain. Refined grain products have little dietary fiber and have been stripped of many nutrients; a high intake can cause many of the same health problems as added sugar.

Go for whole grains

At least half your grains should be whole grains, such as whole wheat, oats, barley, or brown rice. Whole grains retain the bran and germ and thus all (or nearly all) of the nutrients and fiber of the grain. One sure way of finding whole grains is to look for a product labeled “100% whole wheat” or “100%” of some other whole grain. You can also look for a whole grain listed as the first ingredient, though there still may be lots of refined wheat in the product. Another option is to look for the voluntary “Whole Grain Stamp” from the Whole Grains Council. Or try this tip: Look for less than a 10-to-1 ratio of “total carbohydrates” to “fiber” on the nutrition label.

Limit highly processed foods

Food processing isn’t always a bad thing: Cooking and preparing raw ingredients at home is also processing them. But the word “processed” is almost always reserved for commercial foods, usually packaged. Highly processed foods are industrially formulated mixtures that are no longer recognizable as their original plant or animal sources—everything from hot dogs and margarine to ice cream, candy, and many packaged snack foods. Such foods, which supply more than half the daily calories in most U.S. households, lack key nutrients and fiber and are high in sugars and sodium.

Limit saturated fats

The saturated fats in animal foods generally boost levels of LDL (“bad”) cholesterol and have other adverse effects. To limit your intake, choose lean meats, skinless poultry, and nonfat or low-fat dairy products. It’s also a good idea to replace saturated fats with unsaturated fats (see next slide). Keep in mind, though, that not all saturated fats are bad for you; those in chocolate, milk, and cheese, for example, are more neutral in their effect on blood cholesterol. Trans fats from partially hydrogenated oils are even worse than saturated fats, but FDA regulations have now nearly phased them out of the food supply.

Emphasize “good” (unsaturated) fats

As found in nuts, seeds, fish, avocados, and plant oils. You should consume these high-fat foods in place of other high-calorie foods; otherwise, you’ll be adding excess calories to your diet. For instance, substitute olive or canola oil for butter, and nuts for chips. Fatty fish may reduce the risk of heart disease and have other benefits, attributed at least in part to their omega-3 polyunsaturated fats.

Don‘t worry about dietary cholesterol

The latest Dietary Guidelines no longer give a daily cap for dietary cholesterol (previously it was 300 milligrams), because there’s abundant evidence that dietary cholesterol (found only in animal foods) has little if any effect on most people’s blood cholesterol. Rather, saturated fats raise LDL (“bad”) cholesterol more than dietary cholesterol does. But don’t go overboard with cholesterol-rich foods, since many of them are also high in saturated fats. And if you have cardiovascular disease or diabetes, ask your doctor if you should limit dietary cholesterol.

Cut down on sodium

Excess sodium, found in many processed foods and restaurant meals, raises blood pressure in some people and can have other adverse effects. The Dietary Guidelines recommend a limit of 2,300 milligrams a day for the general population; people with hypertension or prehypertension can benefit from a further reduction to 1,500 milligrams per day. As you cut back on sodium, eat more potassium-rich foods, which help lower blood pressure. These include citrus fruits, bananas, beans, avocados, some fish, and dairy products.

Get vitamins and minerals from food, not pills

Supplements can’t substitute for a healthy diet, which supplies other potentially beneficial compounds besides vitamins and minerals. Foods also provide the synergy that many nutrients require to be efficiently used in the body. Still, for many people a basic multivitamin/mineral pill can provide some of the nutrients they may fall short on. Certain people may also need supplements of folic acid, vitamin B12, calcium, and vitamin D (see next slide).

Get enough calcium and vitamin D

These support bone health and have other possible benefits. Dairy products are the best sources of calcium, but you can also get it from fortified foods as well as canned salmon, sardines, dark leafy greens, and most tofu. If you can’t get the recommended 1,000 to 1,200 milligrams a day from food, take a calcium supplement. It’s hard to consume enough vitamin D from foods (the RDA is 600 to 800 IU a day, though other experts advise more). Thus, many people—especially those who are over 60, live at northern latitudes, or have darker skin—should consider taking a supplement.

If you drink alcohol, do so in moderation

That means one drink a day for women, two a day for men. People over 65 should drink even less. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1½ ounces of 80-proof spirits. While alcohol has potential heart benefits, it poses a variety of health risks, especially in excess amounts. And some people shouldn’t drink at all, including pregnant women and those taking medications that interact with alcohol. People with liver disease, high trigylcerides, sleep apnea, and certain other conditions should ask their doctors about the advisability of drinking.

Enjoy your food

For many people, food is a chore, a challenge, even a source of dread, as they try to overcome poor eating habits. But eating should be a joy and a centerpiece of family life. Many cultures around the world emphasize the enjoyment of food, which includes cooking and eating with others, as an integral component of good health. The latest Dietary Guidelines say that eating healthfully involves “enjoying food and celebrating cultural and personal traditions through food.” According to some research, shared mealtimes, especially during childhood, may help protect against nutrition-related health problems as well as increase prosocial behavior in adulthood.

Developing healthy eating habits isn’t as confusing or as restrictive as many people imagine. The essential steps are to eat mostly foods derived from plants—vegetables, fruits, whole grains, legumes (such as beans and lentils), and nuts—and limit highly processed foods. If you eat animal foods, you can add in some dairy products, fish, poultry, and lean meat. Studies show that people who eat this way have a reduced risk of heart disease, diabetes, and possibly cancer and other chronic diseases. Here are our guidelines for building a healthy diet.

Music is life. Without music, the world would be quiet and inauspicious. Music covers you With of comfort, giving you motivation in moments of loneliness and distress. Through this medium, some people have found different talents and hidden gifts. Music has built up insight and innovativeness, however has engaged estimations of assurance, tirelessness and comprehension. They realize that these significant exercises will upgrade my every day accomplishments as a performer and happy life. Music can also be used by people to communicate with other people. Music is anyone’s way. Anyone’s way to express, to relax, to enjoy, to communicate and many more.

Music is popular to teens these days. Teens see music or tunes as an outlet for their feelings, thoughts, sentiments, issues and some more. I as well, as a teen depends on music as way of unwinding and a past-time action particularly when relaxing, we need music to change my state of mind or consider things and stuff. Music isn’t just for teens yet for grown-ups and older alike. They just love to reminisce while listening to songs in their time. Everybody relates when it comes to music. We just love listening to music when stressed and we need to relax, when we need to think, when we need to clear our minds. When we have to let go of that feeling we use music as an outlet. At the point when words aren’t sufficient to say what we have to say, sometimes a song is what you need. Music bring back unforgettable memories. It is difficult to envision how music begin and how it moved toward becoming what it is present. Music can be an incredible help to anybody on the off chance that we simply let it.

Living in a city is challenging. It has numerous issues. Settlement, education, medicinal services, and so on are costly in a major city. Driving long separations every day is an unpleasant truth of city life. We have no getaway from this tiring daily practice. Settlement is a noteworthy issue in city. It is the primary issue another comer faces. House-chasing is a major test. Numerous individuals from a family need to live into a little room. Indeed, even the room needs appropriate ventilation. There is no legitimate wellspring of daylight. A few underprivileged people wind up in the slums of the city because they have no place to stay. The lease is too high to even think about affording. Expanding slums in the city are results of this issue. Life in a big city is very occupied. Some of the time is gone for our family. Long working hours and driving long ways leaves little time to enjoy with the family. The house is just a resting place. From morning to night individuals need to live under consistent weight. They need to leave their home early morning, travel long ways and return worn out and depleted in the late night.

Overcrowding is a major issue in a city. During rush hour’s streets, asphalts, transports, neighborhood trains are pressed to their limits. Congested road is an everyday practice of life. Street mishaps are normal. Occurrences of street rages are very common. Social interaction is totally absent in city. Individuals don’t have any idea about their neighbors living in a similar building.

Life in city is very difficult. People are forced to work just to survive in the big city. At each dimension there are difficulties and issues. Strain and stress are a vital piece of city life. Are you in favor of this kind of lifestyle?

Each of us individuals have hidden talents. Talents that we can use to help us live our lives much easier. There are a lot of creative lifestyles than we belong as a person. First is how we deal our problems. They are the problem solvers, they think creatively to comprehend problems they are facing. They think outside the box that may apply to their problems. Being creative in dealing your problems makes it more easier because you have your creative imagination with you. Other thank being creative in solving problems you can also be an artist. With your imagination your lifestyle will be colorful and meaningful. You can use arts as enlightenment to your life. By the use of different modes of art you can feel relaxad and sastisfied. This also includes dance, singing and acting, this are someways that artist to to make their lifestyle. You can also get benefits from this like you can have a healthy and fit body due to dancing. You can gain self confidence by singing and acting infront of a crowd. And also there is writing, people with this kind of lifestyle tend to release their stress and emotion through writing. They can say something in their compositions that they can say in real life.

A normal people says that this kind of lifestyle is boring, but each of us has a way on how we deal our individual’s life. A creative lifestyle is very different from a normal lifestyle of a normal person. They use their talents to help them in problems and more. They feel that with arts they can live a happy life. If you think that you are good with art, try to do what they’ve done to be happy. A creative lifestyle is a happy life to some people that are in to arts.

                A vlogger’s daily lifestyle is not as bad as it seem. Most vloggers are happy that they have been introduced to vlogging, because thanks to vlog it change their lives into something more greater than their usual life in the past.

                  A vlogger’s main job is to create a video or vlog at least once in a week, for them that part is the most embarrassing for them because they need to be bold in order for them to be confident and funny at some point. But that is not the tiring part of their job, the tiring part of their job is editing their videos that they have created and it would take hours, a day or some it would almost take a week to create an amusing video. On the bright side is that they would be rewarded if they would have a lot of viewers, subscribers, and liker in their videos and that would be the basis for them to have a high reward. 

                    There are vloggers who quit vlogging because it didn’t have given them a successful vlogging profile. Some of them also quit because they are not too popular or known to the people. But if your are determined to become a vlogger then you must push yourself to the limit.

                  

The “Nature-Lover” is someone who finds their satisfaction in appreciating and feeling connected to the beauty of the natural world.  They love to be outdoors in the fresh air, soaking up the wonders of nature.  They appreciate the aesthetic qualities of nature – the textures, the colors, the scents and sights, and this is often reflected in their clothing, their homes, and their diet.  They are fascinated by the patterns and intricate details of plants, animals, insects, trees, clouds, and rocks.  They love to collect natural artifacts such as shells, stones, fossils, insects.

The Nature-Lover feels most at home in natural, earthy clothing such as wool, suede, cotton and linen.  Of all the types, the Nature-Lover is most likely to be described by the people who know them as a ‘hippie’, a ‘tree-hugger’, or for women, an ‘earth mother’.  Nature-Lovers are usually animal lovers, and the type most likely to have pets.

Nature-Lovers are also more inclined than the other types to appreciate natural, organic food, and to be vegetarian, vegan or organic.  Nature-Lovers are often fiercely principled about protecting what is natural and rejecting what is unnatural, and don’t always understand why others don’t share their concerns.  They are the most likely to live ‘alternative’ lifestyles, rejecting a lot of the trappings of modern society such as technology, chemicals, processed foods and synthetic materials.

Famous Nature-Lovers:  Orla Kiely; Ray Mears; David Bellamy; India Hicks