Health & Wellness Blog
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Benefits of Kombucha
Kombucha has been consumed since its time of origin in ancient China. Yet in recent years, this drink of fermented tea, sugar, and yeast has just begun gaining traction in the Western world due to its suspected health effects. Here are the top 5 benefits that make this tasty tea a healthy treat.
In addition to improving absorption of certain nutrients, probiotics can also aid in reducing inflammation throughout the digestive tract. Moreover, kombucha contains polyphenols, which are anti-oxidants that can reduce inflammation throughout the body. The anti-inflammatory properties of kombucha can make it especially helpful for individuals with Inflammatory Bowel Syndrome (IBS), which has been shown by research to be alleviated through the use of probiotics.
The B vitamins found in kombucha are essential to our circulation because of their aid in red blood cell production. Moreover, kombucha also contains the heart healthy benefits experienced by tea-drinkers, including reduced blood pressure and reduced risk of heart disease. As is the case with its immune-boosting properties, kombucha’s heart healthy properties are also stronger when it is made from green tea. Studies show that heart disease risk is reduced by 31% in green tea drinkers compared to those who don’t consume the drink.
Despite these impressive health benefits, drinking kombucha does have important side effects to consider. If prepared improperly, levels of bacteria can turn toxic and mold can begin to grow. For best results, buy kombucha from a reputable company unless you are an expert in home brewing, and consume before the expiration date.
Stress is a part of modern-day living.
Many of us appreciate how stressful it is trying to juggle all the different areas of our lives and keep everyone happy. Trying to have it all, a business, family and personal life demands a lot of time and organization. If one of those areas starts to become especially problematic, through relationship difficulties, health issues, pressures at work, then the stress levels can become overwhelming and impact on our general health and well being.
Let's look at stress and how it can affect our health and wellbeing:
Balance is an important component in achieving a healthy quality of life.
When people talk about work/life balance it is appreciated that sometimes life can become out of balance. Urgent deadlines, family responsibilities, conflicting demands on our time all generate additional stress.
Finding ways to think clearly at these times, keep some semblance of control, assess what is going on and determine the best way forward allows stress to be managed even if it cannot be eradicated. Hypnotherapy can help to manage stress, become more assertive and maintain clearer thinking.
Sleep is often affected by stress.
Waking up in the morning after a disturbed night's sleep can start the new day feeling tired, preoccupied, unwell. Introduce a regular hour to relax before bed and allow your mind to calm and settle, to prepare for a healthy night's sleep. Hypnotherapy can also be a way to support your commitment to relaxing and sleeping well.
Food can become an issue when you are stressed
Feeling too busy to shop or eat properly, going for long periods without eating, surviving on coffee or snacks and junk food. They may not find the time to cook properly, living instead on pre-chilled supermarket meals or takeaways. But when a person is living in a stressful environment food and nutrition are especially important.
Regular breaks are an effective way of managing stress
And minimizing how it can affect our health and wellbeing. Human beings tend to work in ninety minutes bursts of concentration. After that we may notice that our concentration wanes, we become distracted, irritable, tired. Taking a ten-minute break to go for a drink of water, some fruit or a breath of fresh air can be enough to recharge the batteries and enable us to return with renewed energy, focus and clearer thinking.
Mental and physical effort are equally important to provide balance of our health and wellbeing.
If we are going through a time of intense mental strain or emotional distress, physical exercise can provide a valuable way to manage the stress and generate good feelings through endorphins. Conversely if tough physical effort is required following it with mental exercise can be an effective stress management technique and help reinstate balance.
Appreciating that we need to be responsible and take care of ourselves, of our health and wellbeing is especially important during times of intense stress. Ensuring that we plan, consider our needs, take care to eat well, exercise regularly, sleep, have time for friends, family and fun are all ways to support ourselves through especially stressful periods. Hypnotherapy can also provide valuable support at these times.
Here are some ways to reduce stress and helps you enjoy a better life.
A simple as deep breathing can be your way of letting out some of the stress in your everyday life. Learn to practice deep breathing before you tackle a big job or face a tough challenge.
Laughing does not only allow you to eliminate stress, it also allows you to breathe deeply and get rid of all worries in your life.
Regular walking for example do not only help you eliminate everyday stress but also help you in maintaining good health, good weight, and keep you in shape as well.
Sit up straight
Poor posture when you're sitting can result in tension, headaches, back pain, or lack of focus. Try to be aware of your posture and correct it.
Align your ears over your shoulders. Raise both arms straight up, along side your ears. Remember to keep your ears aligned! Bend forearms toward shoulders to touch your shoulder blades. Do 10 repetitions with both arms, then alternate 10 reps for each arm separately. Align ears with shoulders. Raise both arms out to sides at shoulder length. Hold for a slow count of ten. Slowly lower arms to sides, counting ten as you lower. Slowly raise arms back to shoulder height, counting to ten as you raise arms. Do ten reps, constantly checking your alignment! If ten reps are too many to start, do as many as you can. You should at least feel a slight fatigue in the shoulder muscles.
Probably one of the easiest or simplest ways to reduce stress that most people go for these days is to get a good massage. However, it is important that you also make sure that you go to a professional masseuse so that you will be ensured of a proper procedure.
Another one of the simplest and easiest ways to reduce stress and help you feel energized is to use the power of smell. Aromatherapy can be done at home and can be done by yourself, so invest a little on aromatherapy oils or scents to get rid of your stress.
Reiki is an old Japanese technique that allows you to get rid of the stress in your life with just simply the laying of hands or palm healing. The technique has been found to be one effective way to reduce stress in life and in attracting happiness and abundance as well. If you want to try oriental techniques in getting rid of stress, you may want to try reiki.
Enjoy life and do what you truly love. You can find good friends or family members and immerse yourselves in great conversation over a cup of tea. Or hit the gym together and do a full hour of workout. For something less intense, simply walk around the park and keep each other company.
Other times, you can do what you like, do it alone, and away from everything. Don't let every day issues and their noise interfere in your moment of relaxation. Only you can decide what this activity is: reading, painting; it can be any hobby in the world.
At the end of day - just enjoy life!
Intermittent Fasting to A Healthy Weight Lost
Intermittent fasting is an interesting and effective approach to weight loss that involves periods of normal eating followed by shorter periods of fasting. Your approach to Intermittent fasting can be as simple as skipping one meal or extending the time between two meals to fasting for one day followed by a single day of eating followed by another one or two day fast.
More recently, during the 1930s Cornell University nutritionist Clive McCay discovered that rats subjected to a severely calorie restricted diet (similar to fasting) lived much longer and healthier (and leaner) lives when compared with rats that ate at will. Even more recent studies draw a direct correlation between restricted diets and periods of fasting which reduce body fat, reduce inflammation and chronic disease and promote longer life.
Fasting And Weight LosT
Intermittent fasting with the specific goal of weight loss is relatively new and there are a variety of combinations of eating to fasting periods, each with its own unique benefits. The effectiveness of each combination differs by individual and it is important to determine which one is best for you based on your personal health and fitness goals.
Here are several examples:
Alternate Day Fasting
This simple approach involves one day of fasting followed by one day (12 waking hours) of eating whenever you are hungry, then repeat. This method has been shown to promote weight loss and lower blood cholesterol but may be difficult to follow.
This method has predetermined “normal” days of a healthy diet followed by set “fasting” days of strictly restricted calories. You may eat on your fasting days but only 10-20% of your normal daily intake. One popular example of this approach is the 5:2 Diet, 5 days ON and 2 days OFF. This approach can reduce body fat while maintaining lean muscle mass and may be the best option for a hard training athlete who needs calories for energy and lean proteins to repair and build muscle. Ideally your OFF days (restricted calories) should coincide with your rest or recovery days.
Time Restricted Feeding
This approach involves only eating calories during a small portion of each day and fasting for the rest of the day. Start with the simplest daily fasting interval of 12 and 12, shown as 12:12, 12 hours fasting and 12 feeding (eating). Gradually increase the fasting times and eventually work your way up to a 16:8 ratio. Time restricted feeding works well with your daily work and sleep schedule and promotes healthy metabolic function, weight loss, and insulin sensitivity.
Benefits Of Intermittent Fasting
Aside from losing weight, intermittent fasting provides additional health benefits including:
5 Advantages Of Intermittent Fasting
Intermittent fasting has several advantages over other approaches to weight loss.
Here are five:
You don't need to go hungry. You will be eating your daily calories in a window of several hours, making it more difficult to overeat when compared to a traditional grazing approach. If you are fasting, you are not worrying about whether a snack is okay or not. Fasting is not eating and when you break the fast, you eat if you are hungry.
Your body doesn't hold on to its fat stores. Most diets are necessarily restrictive. Your body is permanently deprived of food and reacts as if going into starvation mode. Your body hangs on to all your fat stores and slows down your metabolism, the opposite of what you want. When you can eat to satisfaction as is the case on a fasting diet, your body responds by releasing body fat.
A fasting diet adapts to you. Instead of trying to find exactly the right number calories or grams of carbs or fats at 6 am or 10 pm, you fit your daily fast into your life and goals. Many who are successful with fasting find a 16 hour fast from evening until the next day at lunch time works well. Others prefer a 24 hour cycle. All of these are possible and have different advantages. Fasting becomes a lifestyle rather than a diet.
Is Intermittent Fasting For You?
Mindset is a big part of intermittent fasting. If you are constantly thinking about and craving food during your fasting periods and it is making you irritable, then fasting may not be for you.
Risks Of Fasting - There are some risks involved with intermittent fasting including:
5 Tips To Help Get Started Intermittent Fasting
Do you travel constantly for business?
If you are constantly traveling, especially for business travelers, it can be harmful to your health. Therefore maintaining your fitness while traveling is important, this can reduce stress and even increase productivity. Good news, you can definitely stay fit while traveling and still enjoy yourself. Here are seven things that you can do next time you travel:
Don’t Miss Your Workout
Avoid “All You Can Eat”
One of the great things about travelling to new cities is experiencing new places to eat. But if you're not careful you could be paying the airlines extra weight on the way home, and I am not talking about your luggage. Be careful of meal sizes and all you can eat places.
You can still enjoy the local cuisine, but sometimes it's fun to sample and take small bites. When ordering a meal, ask the waiter or waitress to give you a take out box or “doggy bag.” This will allow you to take the left overs with you. If you don't have room for a take away box, then ask the restaurant to give you a smaller amount of the item you ordered. Be sure to eat a nutritious breakfast.
Your hotel may serve a FREE buffet breakfast every morning, consider skipping the bacon and donuts and have a huge freshly prepared omelet stuffed with veggies with a little fruit on the side. Keep lunch small with a salad or whole grain wrap so you don't get pass out during the afternoon meetings, and enjoy a nice dinner with some lean meat and veggies and perhaps a glass of wine.
Or even better - get yourself a quality, reusable water bottle and bring it with you everywhere. You can top up whenever you are running low and it will help remind you to drink your water.
Beware The Minibar
There’s nothing healthy OR affordable in the your room’s minibar. The same goes for Room Service. Ask for a microwave and refrigerator when booking your room.
Skip The Cab OR UBER
If you are up for some sight seeing or heading to a nearby restaurant for dinner, avoid the cab fare, get some directions and walk there instead. Google Maps on your smartphone works great for this. Walking is a great way to see a new city and burn some calories at the same time. Strolling back to the hotel after dinner is a great way to end the evening and ease the guilt from that decadent dessert.
Burn Calories Every Day
If you don't have time to do a complete workout in a gym or you don't have access to one, then you can still find ways to burn calories. Try going for a long scenic walk or a morning beach run. This is a fantastic way to see what's available in the city or town you're staying in.
You can also burn off that big fancy meal you just ate at the local hot eatery. Always try to go up or walk the long way back to your hotel. Most hotels have a swimming pool. Go for a swim once a day.
Find a local fun adventure that popular in the city you're in like hiking, skiing, snowboarding or windsurfing. You can also try to find a park or gym a couple miles away and walk or run there to get your heart pumping and your warmup out of the way. You should also take the stairs to every level of your hotel.
Take Time To Recharge
If you're traveling alone, staying at a hotel is a great way to get some extra rest and relaxation. You get the bed to yourself, and you have no worries of the kids jumping on the bed or in the bed at all hours of the morning. So sleeping is a great way to recharge.
It's also a great time to catch up on some work or read that book you have been trying to get through. A dip in the hotel pool and a hot sauna afterwards might be just what you need to recharge your batteries before you get back on the road.
Exercise is vital for good health and fitness, and certainly, any exercise is better than none. Unfortunately we tend to pick one type of exercise when a variety of exercises would provide additional benefits. Performing different types of exercise and workouts throughout the week will help you get leaner, stronger, healthier and reach your fitness goals.
Exercises generally fall into one of these categories:
Bodybuilding Versus Strength Training
To select the right approach to weight lifting and strength training, it is important to understand how a muscle gets stronger.
Best Of Both Worlds
Unless you are training solely for strength to support your participation in sports or the Olympics, why not try a combination of approaches in order to add lean muscle and get stronger? When planning your workouts, include 1-2 sets of lighter weights at 8-12 reps, 1-2 sets of moderate weights at 5-8 reps and finish each muscle group with heavy weights in the 3-5 repetition range. This approach is suitable for both men and women and will develop well defined muscle, reduce stored body fat and prevent loss of muscle and bone density often caused by aging.
While it is nice to join a fancy gym with a huge selection of barbells, dumbbells and resistance machines, you can get started at home with little or no equipment and add equipment as you progress in your training. Regardless of your approach, always work your entire body and as a beginner, do not train more than every other day in order to avoid injury and overtraining. Full body workouts will help you build a solid foundation with strong legs, chest, back and shoulders.
You can start your training with only your own body weight as resistance. Warm up ( jumping rope is ideal) then move to a variety of push ups, planks, lunges, and bodyweight squats. Find a park with a jungle gym or purchase an inexpensive pull up bar and add pullups and chinups to your bodyweight routine.
Barbells, Dumbbells and Kettlebells
Once you have your weights, your basic full body routine should include:
These five simple exercises, performed every other day, will train your entire body effectively in the minimum amount of time!
Meditating to Help Your Mind & Soul
While meditation is as old as history itself, it did not find its place in Western culture until the early 1960's and '70's. This was a tumultuous period when much of our culture was being questioned, tested and redefined, and many turned to meditation to cope with the pressure.
It was during this stressful time that practitioners realized that one of the most important aspects of meditation is its ability to release stress from our bodies. This “cleansing” is achieved by bridging the gap between consciousness and our unconscious selves allowing situations or “bad” thoughts that increase stress to become less significant and lose their power.
Benefits of Meditation
Mental and physical benefits that come from a daily meditation practice include:
To Begin Meditation
Posture is important, but you must be comfortable with your back upright and the line of your spine to you head straight. Most practitioners use a seated position on the ground with their hands relaxed in their lap. Do not lay flat as a beginner as you may literally fall asleep rather than meditate.
Slowly exhale and completely empty your lungs. Slowly and gently inhale and exhale through your nose with a deep rhythmic cycle filling your lungs to capacity and exhaling the air completely. This “belly breathing” involves slow, complete and long in and out breaths. Pause briefly at the end of each in and out breath. Focus on the feeling and sounds of your breathing.
You will learn to activate your heart-mind connection and a thought-clearing mode. As conscious thoughts arise, learn to dismiss them by surrounding them with the six virtues of appreciation, compassion, forgiveness, humility, valor, and understanding.
There are two important areas of your body that you may be ignoring - your lower back and your abdominal or core muscle groups. These muscle groups may not be glamorous, but if you want to relieve (or prevent) back pain and increase your core strength to support your daily activities, you need to perform exercises that support, stabilize and protect your spine.
To strengthen your lower back and core, start with these simple bodyweight exercises:
Start with your back against a wall with your feet about a foot or two away from the wall. Tighten your core and slide down into a 90 degree angle and hold this pose as long as possible.
Start with your back flat on the floor with your knees bent and feet firmly planted. Tighten your abs and core and raise your buttocks off the floor until your body is in a straight line from shoulders to knees. Hold this position while keeping your abs tight.
This simple but effective core strengthening exercise is also known as the “skydiver.” Start face down on the mat or floor with your arms and legs spread a little further than shoulder width apart. Tighten your core muscles and lower back and lift your arms and legs off the floor while your chest, stomach and pelvis remain in contact with the floor. Hold this position as long as possible then repeat.
Lie on your side and place your elbow and forearm on the floor. Tighten your abs and hold your body up in a straight line. This is just like the plank exercise detailed above except on your side on one forearm and elbow. Hold this position while keeping your abs tight and then repeat on the opposite side.
Start with your back flat, knees bent and feet planted. Cross your arms across your chest, tighten your core and slowly raise your upper body until your elbows touch your knees. Pause briefly, then slowly lower your upper body back to the floor and repeat.
A strong back and core work together to provide support and flexibility that will enable you to perform functional physical activities and lift heavy objectives - pain free!
Important to Reduce, Reuse, Recycle
There was a time when consumer goods of all kinds would just be tossed into the garbage once they had reached the end of their useful life. It was just easy to throw something away that you could not use again and replace it with the same item. If you grew up in a middle-class family with several children chances were that you had been recycling things long before you knew it.
Did you ever wear hand-me-downs? Those were clothing items that were passed from one child to another as one out grew them and another grew into them. This is the basic principle behind reusing something rather than getting rid of it. Over the past few decades items other than clothing have become recyclable. Plastics are a fine example of reducing and reusing.
Because plastic can survive for a very, very long time in landfill sites, and landfill sites were beginning to fill up at a faster rate than expected, plastics became a recyclable. Paper products have also been converted to items that can be reused to create additional consumer goods and reduce the amount of energy required to do so. All of these factors play a role in the 3 R’s.
Understanding The Three Components of Recycling
The three R’s – reduce, reuse and recycle – all rely on three major steps that fall under the recycling part of the equation. The recycling logo, which appears on all items that can be recycled, is in the form of three arrows that create a triangle shape. The three components of recycling are represented in that logo as collection, manufacturing and buying.
Collection – Keeping Recyclable Products Out Of The Landfill
Manufacturing – Creating Items With Recycled Material Instead Of Raw
-Companies in search of the recycled materials are who re-manufacture them into new consumer products. It sometimes requires a significant investment on the part of the company to adapt their manufacturing process to accommodate recycled products into their new products. However, more and more manufacturers are addressing this issue within their manufacturing process. It continues to change.
Buying – By Buying Products With Recycled Material We Complete The Loop
Sorting It Out
So, what’s the big deal about separating your recyclables?
You would think that by keeping them out of the landfill would be good enough. However, when recyclables are contaminated by garbage it adds to the amount of work required in order to prepare the paper, plastic and glass for market. The easy way to save on this step is to have you – the consumer – do the sorting before you take the recyclables into the recycle depot or leave them curbside for pickup.
There are specific standards related to the amount of containments that are allowed. In order for recycling depots to earn revenue through the sale of recycled items, they must meet these standards. It actually makes sense when you think about it. For example, glass that has ink and other toxic liquids on it would require additional cleaning to prepare it for remanufacture. But if the glass is separated from those toxic items, the glass would be cleaner and easier to process.
What Makes Recycling Worthwhile
If you are still not convinced that the 3 R’s are such a big deal for a very good reason, maybe this will help. Recycling is considered one of the most successful environmental success stories in the latter half of the 20th Century. It has been proven to remove waste from landfill sites that otherwise just sit rather than be turned into useful ‘new’ products. In 2003, recycling efforts in the United States diverted over 72-million tons of reusable materials from landfill sites.
The Benefits of RecyclinG
Remember the three main components of recycling? Collecting is the first step and many different benefits can be traced from this very first action. The returns fall under three main categories including financial, environmental and societal. Here is a closer look at those many benefits:
Reusing materials for the creation of new items saves energy. It also reduces the amount of pollution caused by the extraction and processing of raw materials and the manufacturing of those raw materials into consumer products.
Recycling has a direct impact on the emissions of greenhouse gases (GHG). In fact, it decreases the volume of the emissions which have been identified as having a contribution to global climate change.
Recycling quite simply sustains the environment for many generations to come. Do you want to live in an environment full of waste? I think not.
Recycling Is Just Part Of The Picture
It’s true. If you recycle in your home, you are playing an active part in the pyramid that makes up the internationally recognized recycling logo. However, you can actually do a lot more which will further reduce your carbon footprint and give you a bigger part of the puzzle to claim.
All you have to do is actually reduce the amount of waste you and your household produces. How exactly do you do that? The simple answer is to reuse all that you can that would otherwise become waste tossed into the landfill.
The Top Of The Waste Management Program
Waste management essentially begins with you. Your first goal is to reduce the amount of waste you produce. You do this by reusing whenever possible. Your next step is to recycle. You would be recycling those things that you cannot find a reuse for. If the waste you have produced cannot be reused or recycled, then the only other option is to dispose of it in the landfill. What you have done by following a waste management plan is diverted the path of waste. Instead of waste you have produced going directly to the landfill, you first try to reuse or recycle it.
The reason why waste management is at the top of a waste reduction plan is also simple. The best way to manage waste – which is also the most effective and logical – is by not producing waste in the first place. It boils down to you throwing away less garbage and either making use of materials in different ways or separating them and shipping them off to the recycle depot so that they can be re-manufactured into newer consumer products. In other words, if you buy only what you need, you should have little waste after you have used it all.
But still waste is going to be produced. There really is no way to completely avoid it. However, with less waste produced, it is easier to manage. That is why recycling is the next step in the process. The small amount of waste produced by items that cannot be reused may actually be recyclable. Once all the recyclables are removed from that waste, the amount of waste that remains should be even less. This is now far more manageable. The little waste that remains after reusing and recycling can then go to the landfill which will be far less that it would have been.
Why Bother To Reduce, Reuse and Recycle If Landfill Space Is Being Saved?
That may be a valid question to ask. But we have to first take a look at the fact that landfill sites have existed for longer than recycling programs. This means that there is already a great deal of unusable land taking up space in places where development could have happened. In your community there will be a landfill site that has occupied the same piece of land for many decades. It will have also expanded somewhat as the community has grown. This property will never be able to be used for anything other than waste collection.
Developing new sites for landfill is even more difficult than before simply because of the way in which the land it occupies is impacted over the years. Yes, standards have been implemented that carefully control the types of products and contaminants that will be accepted in a landfill site. However, with so much focus on the 3 R’s in today’s world, landfill sites are viewed as a last resort and often are heavily regulated as a result. By reducing, reusing and recycling you are actually extending the life of your local landfill site by not adding a lot of waste to it.
Burying The Landfill Just Hides The Problem
Decomposition takes place when the right elements are present. They are air, water and light. With the average sanitary landfill site is a regular routine of covering the items dropped off at the site either daily or weekly. In theory, this speeds up composition but in reality, a seal is created each time the landfill is covered. It reduces the amount of air, water and light that can penetrate the top layers of waste. As more waste is added, there are additional layers that are created. The lower layers get compacted but may not decompose entirely adding to the volume of waste.
Plus, with a properly planned landfill site, it should be located far enough away from the community to not become an issue as the community experiences growth. Even with all of these precautions factored into the planning, landfill sites still only have a limited lifespan.
Landfills Also Contribute To Greenhouse Gas Emissions
After a landfill site has reached the end of its life it is sealed which further slows the decomposition process. While there is some breakdown of waste products, landfill sites produce high concentrations of methane gas. Methane gas is extremely combustible and must be tapped and burned off to prevent explosions or other incidents. The problem that results is that methane happens to be a greenhouse gas which will stay in the atmosphere for between 10 and 15 years. It is also 20 times more effective in trapping heat in the atmosphere than carbon dioxide is.
Reduce, Reuse, Recycle - Short RevieW
The 3 R’s are reduce, reuse and recycle. By following these steps in your home and business, you can easily implement a waste management program. The ultimate goal you should have in that plan is to end up with far less waste to take to your landfill site or leave at the curbside for pickup for delivery to the landfill site. When you use the 3 R’s in your life, you save land from being developed into a landfill site. Landfill sites eat up valuable property that could be otherwise developed for something useful in your community.
The 3 R’s also greatly preserve natural resources including timber, water and minerals that are typically required to produce new products. Manufacturing plants are also leading the way in adapting how their products are made by creating processes that can create the same products but with a percentage of recycled materials added to the formula. The 3 R’s are also responsible for reducing the amount of greenhouse gases that are sent into the atmosphere and as a result, reduces the amount of heat trapped within our atmosphere affecting climate change.
The Economic Impact Of Recycling
It has already been noted that the recycling industry has created well over a million new jobs but here’s the most interesting part about that: those jobs generate an annual payroll of over $37-million and gross well over $236-billion in revenues. Those revenues come from the sale of recycled materials to manufacturing companies who reuse them in their ‘new’ products.
More Numbers And Stats
A 2001 report produced by the National Recycling Coalition in the United States is where the numbers mentioned in this article originate. They also include further data that will explain how significant the recycling industry has become. The NRC commissioned a US Recycling Economic Information Study that indicates that those 1.1-million jobs in the industry represent over 56,000 recycling depots and businesses across the country. The report adds that the number of workers in the recycling industry is comparable to other well-established industries.
For example, there are as many people working and earning wages in the recycling industry as there are in the automobile manufacturing industry and far more than are currently employed in the mining and waste management and disposal (landfill) industries. Speaking of wages, the average wage for a worker in the recycling industry happens to be somewhat higher than the average wage for all other industries in the US.
FINAL THOUGHT on Reduce, Reuse, Recycle
The evidence is there. Reducing, reusing and recycling makes good sense. It is also easy to start to do in your home or business. You can start simple just be separating glass, paper and plastic from your regular garbage. You’ll be amazed at how much this will reduce the amount of waste you will dispose of on a weekly basis.
Once you get into the habit of doing this, you’ll soon start to see ways in which you can reuse things you would normally throw out. Recycling is a bit of a lifestyle change for many but it will eventually become a regular part of your daily life.
The most effective exercises you can do for strong, defined and toned legs and firm glutes are squats, lunges and movements involving steps or stairs. You can easily begin a leg and glute program using only your bodyweight, but adding weights will increase intensity, improve your balance and provide upper body training into your lower body workout.
Here are seven exercises you should use to tone your legs and glutes at home without equipment or machines:
Single Leg Squats
Once you master the squat, turn up the intensity by adding single leg squats. This variation requires greater strength and balance but isolates and trains your glutes and hamstrings. Once you master this challenging movement, add a dumbbell or hold a weight plate across your chest to increase the intensity (and effectiveness).
Start on the floor on all fours. Bend one leg and lift it until your knee is at the level of your back. From this position, raise your leg higher, you will feel this in your glutes. Return to the starting position and repeat with the opposite leg.
Lie on the floor on your back with both knees bent. Stabilize your body with your arms flat on the floor by your side. Lift your butt and lower back off the floor and squeeze your glutes as you ascend. Squeeze and pause at the highest point for a second and lower your butt down until it touches the floor before raising it again.
Similar to Hip Extensions, the glute kickback exercise is an isolation exercise that should be performed toward the end of your leg and glute workout. Start on all fours with your head forward. Pull one knee to your chest and then push that leg back and up behind you. Contract your glutes throughout the movement and hold the contraction at the highest point momentarily. Repeat with the opposite leg.
For body weight calf raises, stand behind a chair or beside a wall with your legs slightly apart and toes slightly outward. Raise yourself upward until you are standing on your tiptoes and squeeze your calf muscles at the highest point. You can also perform your calf raises while standing on a stair step, board or aerobic step to increase the stretch and range of motion.
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