April 2017

Men’s Health

Men’s Health

When it come to preventing disease, eating right and healthy lifestyle are your strongest line of defense against against heart disease, diabetes, cancer, stroke, Alzheimer’s and other diseases.

  • Brain
    Men need folic acid, too! Scientists are finding more and more evidence that high blood pressure, high cholesterol and low levels of the vitamin folate may increase the risk of developing Alzheimer’s disease. Eat folate-rich foods: fortified cereals and pastas, dark leafy greens, asparagus, broccoli and citrus fruits.
  • Heart And Blood
    Did you know you can keep your heart healthy right in your own kitchen? Cooking at home allows you to control the amount of salt and calories from solid fats and added sugars in your food. Stock up on heart-healthy oils like canola, olive or soybean or use non-stick cooking spray to prepare foods.
  • Lungs
    Smoking dramatically raises your risk for disease and health complications, but quitting can be difficult and leave you with strong cravings to eat. Choose nutrient-dense foods like whole grains and legumes to curb cravings and keep you feeling fuller, longer. Become a “mindful” eater to truly experience the flavor and aroma of food you may have been missing out on.
  • Kidneys
    The kidneys serve many essential regulatory roles in the human body, but did you know they have perfected a balance of salt and water to regulate blood pressure? Keep the balance intact by replacing lost fluids. Adults lose 10 or more cups of water daily.
  • Pancreas
    Your pancreas is busy working two jobs to keep you healthy: Producing hormones like insulin and aiding the digestion process. Lend your pancreas a hand by making healthier food choices. Enjoy smaller portions of foods containing solid fats, such as regular cheese, sausage, beacon, pizza and grain-based deserts.
  •  Body Mass Index (Waist)
    Men gain weight around the middle, placing “extra baggage” around their waist and putting them at risk for serious diseases. Get out the tape measure! If your waist measures more than 40 inches around, it’s time to shed some pounds.

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5 Tips For Loosing Weight Without Starving Yourself

5 Tips For Loosing Weight Without Starving Yourself

  1. Eat Foods High In Protein
    In a calorie to calorie comparison, proteins will satisfy your appetite more than carbs or fruits; and you’ll feel satisfied longer. Proteins will satiate your hunger naturally, so it’s important to include them in your diet. Try adding lean meats, nuts, legumes, beans, eggs and seeds.
  2. Always Eat A Healthy Breakfast
    Research has long shown that skipping breakfast leads to overreacting later. A formal study, published in the Journal of Nutrition clearly showed that, on average, people who ate most of their calories in the morning consumed significantly fewer total calories then lose people who consumed the majority of their calories later in the day.
  3. Eat Frequent, Small Portions
    People tend to lose control over what and how much they eat when they let themselves get too hungry. A way to avoid overeating at mealtime is to indulge in small, healthy snacks (a piece of cheese with fruit or a handful of nuts) between meals, known as Grazing.
    Grazing – eating small portions more often over the course of the day, has also been shown to maintain steady, lower levels of insulin. Insulin is a hormone that stimulates the storage of fat in the body, causing weight gain.
  4. Use Salad Plates Instead Of Dinner Plates
    Most of us are completely unaware of the true “portion size” of most of the foods we eat. Many of us think we’re actually got the equivalent of two or three on our plate. Using a similar plate can help you cut down on those portion sizes, and trick the brain into thinking it’s eating more
  5. Chew Your Food Thoroughly Before Swallowing
    Eating slowly is one of the best tricks to help you eat less. It can take a little bit of time before your full stomach gets the message out to the rest of your body that it’s got enough food in it. Chewing your food thoroughly and savoring each bite is a great way to slow yourself down. Take a bite, and then set your fork and knife down while you chew your food.
    Take the time to enjoy your food and you may well find yourself eating less of it.

5 Tips For KLoosing Weight Without Starving Yourself

The Benefits Of Drinking Water & Staying Hydrated

The Benefits Of Drinking Water & Staying Hydrated

  • Weight Loss
    Water is one of the best tools for weight loss. Why? Because it often replaces high-calorie drinks like soft-drink and alcohol with a drink that has no fat, no calories, no carbs, no sugar. It is also a great appetite suppressant, and often when we think we’re hungry, we’re actually just thirsty. So if you are wanting to lose weight – increase your water.
  • Energy
    Being dehydrated can sap your energy and make you feel tired –even mild dehydration of as little as 1 or 2 percent of your body weight. If you’re thirsty, you’re already dehydrated –and this can lead to fatigue, muscle weakness, dizziness and other symptoms.
  • Headache Cure
    Another symptom of dehydration is headache. In fact, often when we have headaches it’s simply a matter of not drinking enough water. There are lots of other causes of headaches of course, but dehydration is a common one
  • Healthy Skin
    Drinking Water can clear up your skin and help you look more fresh and glowing. Commit to drinking a healthy amount of water over a week and see the effects on your skin.
  • Digestive Problems
    Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fibre can cure constipation again, often a result of dehydration.
  • Cleansing & Kidney Health
    Water is used by the body to help flush out toxins and waste products from the body. The more water you drink the better your kidney will function.
  • Better Exercise
    We all know it is essential to drink water when exercising, but did you know being dehydrated can severely hamper your workouts? Slowly you down and making your workouts harder. So the best time to drink water is actually two hours before you plan to exercise, and of course during and after.

 6 Ways To Make Water A Habit

  1. Drink a glass of water with each meal
  2. Carry a water bottle with you throughout the day
  3. Keep water on your desk at work.
  4. When you feel like a snack, try drinking water first.
  5. Substitute for water instead of a coffee or soft-drink, drink water
  6. Track your water. Record the number of glasses you drink on the AGL wellbeing Hub.

The Benefit Of Drinking Water & Staying Hydrated

How To Lose Weight

How To Lose Weight

When you say methods of loosing weight, one can never guarantee their effectiveness. This is the common problem of weight loss plan found all over the net. You should know that the methods and plans laid out for you would not guarantee results, but you can definitely do something about it to have better outcomes. It is best to know ways on how to loose weight instead of following a specific plan. Here are the top ways to lose weight.

Learn To Read Labels
To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skills. You should know how to find a food’s caloric content and its serving size. Compare labels among different foods and beverages is crucial for making the healthier choices required to lose weight.

Snack Smart
You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.

Eat More Grains And Produce
Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They’re naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight .

Eat Enough, Often Enough
One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You’ll be more likely to overeat or even binge (when you finally do eat) If you do not eat regular meals. Plus your body may go into “starvation mode” If you don’t eat enough, causing you to maintain (or even gain) rather than

Drink Plenty Of Water
Water helps you lose weight in several ways: If you tend to have a problem with “water weight,” drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn’t wait until you’re feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.

Get Moving
It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 0 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.

Practice Portion Control
Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measure standard serving of foods to your typical helping. You may find out that you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for loosing weight.

Write It Down
What’s the first thing i think anyone who wants to lose weight should do? keep a food diary. All you have to do is is to jot it down in a notebook. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

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How To Meditate In 6 Steps

How To Meditate In 6 Steps

  1. First find a comfortable place where you can sit without distraction for at least 15 minutes.
  2. Sit comfortably with your back upright and without back support, if physically possible
  3. Clear your eyes and focus within
  4. Focus your attention on your breath or an affirmation
  5. If you notice your mind thinking that’s okay; just bring your focus back to your technique.
  6. Give yourself a few minutes to acclimate slowly back into the activities of your day.

Benefits Of Meditation

  • Physical
    Stress reduction, lower blood pressure, immunity boost, pain relief, heart health.
  • Emotional
    Greater emotional balance. increased happiness and sense of well-being.
  • Unlimited Consciousness
    You feel a connection with everyone and everything in your life
  • Witness Consciousness
    You are a detached observer — not as attached to things and outcomes.
  • Mental
    Increased creative thinking. Improved concentration. Increased productivity.
  •  Wakefulness
    You are more intimately present in the moment. You are more aware of yourself and your environment.

Types Of Meditation

  • Mindfulness
    Meditation is about being aware of the sounds and activities happening around you.
  • Movement
    Movement meditation is about moving your body in a mindful way
  • Mantra
    Mantra meditation uses words spoken silently to focus the mind

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Train Your Brain To Stay Focus

Train Your Brain To Stay Focus

  • Go Into Your Creative Space
    One of the biggest no-nos is working in a place other than an office or actual work area. Do not work in your bed, on your couch or at your kitchen table, as these are areas meant for other tasks (sleeping, relaxing, cooking). Create an office or small desk location that is strictly meant for work, to train your brain that when your body is here you are working and focused.
  • Get Comfortable
    Your mind will be at ease if your body is comfortable. Invest in a good chair for posture purposes to ensure that you are at your best comfort level. Turn your AC/heater on, so that your temperature remains regulated.
  • Minimize Distractions
    Turn off your phone, email pop-ups and other potential distractions. Automate responses, email alerts and other potential technology interruptions.
  • Put Yourself In The Zone
    Clear your mind of distractions and put your brain in productivity mode.
  • Clear Your Desk
    Your work space should only have what you need to get your task completed. This can include a computer, notebook, music and perhaps a calming visual aid.
  • Set Timelines
    Have a timeline that you want to follow, as this will put more of a task-driven concentration into your brain.
  • Picture Your Goal
    Picture your goal either figuratively or literally. Figuratively put your end game in your mind, take two minutes of complete focus on the goal you want to achieve. If it is an object or destination that you are working toward, such as a beach getaway, print off a serene location and hang it close to your work space. Whenever you feel a distraction or mental block, look at the picture to find your focus.
  • Do The Hardest Task First
    Stop procrastinating. If you complete your hardest task first it will give you a domino effect on your productivity. Knowing that you did something that you could have potentially dreaded throughout the day will give you intrinsic motivation to complete more simple and less-stressful responsibilities.
  • Stop Multitasking
    Just stop. Focus on one thing and one thing only to keep your brain focused and determined.
  • Allow Breaks
    If your task takes the entire day, if not more, allow mental breaks. Eat healthy snacks, go on a brisk walk or just plain get up from your desk to allow for a mental break. Without it you will end up becoming mentally drained and exhausted.
  • Train Your Brain
    Exercise, read, write or pin motivational ideas. Like the muscles in your body, your brain also needs a workout. Combine physical exercise such as cardio with yoga and other mentally stimulating activities to keep your brain and body on track together. Training your brain to stay focused by reading and free writing will spill into your everyday work tasks.
  • Treat Yo’self
    Create an award system when you achieve each of your goals. It can be as simple as splurging on a $5 coffee or as extravagant as that Michael Kors bag you’ve been eyeing. Knowing that you’re receiving an award for accomplishments will help keep you focused and on track in the long run.

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Change Your Breathing, Change Your Life

Change Your Breathing, Change Your Life

Focusing on your own breathing can have a significant impact on your well-being and stress levels, awakening your mind and body while also lowering blood pressure and reducing anxiety. Here are seven big health reasons to stop and exhale

  1. Stimulate Brain Growth
    When controlled breathing is used during meditation, it can actually increase the size of the brain. Meditation that involves focusing one’s attention on the breath has the capacity to increase cortical thickness, according to a 2005 Harvard study.
  2. Improve Heart Rate Variability
    Low heart rate variability (the interval of time between heartbeats) has been associated with a greater risk of heart attacks. A 2012 study found that non-yogic deep breathing practices can improve heart rate variability in healthy test subjects.
  3. Lower Stress Levels
    If your breathing is shallow, your body is probably in “fight-or-flight” mode reacting to stress, says Ardito. Taking a minute or two to focus on your breathing helps your body achieve a state of calm, shifting from functioning out of the sympathetic nervous system (characterized by drive, flight and ambition) to the parasympathetic nervous system, which puts the body in a state of “relax and receive.”
  4. Alleviate Anxiety & Negative Emotions
    Many of us have felt short of breath during times of panic or stress. This is the body’s natural reaction to a perceived threat, says Ardito. Focusing on breathing can help to alleviate anxiety, symptoms of depression, and other negative emotions. Last year, Australian researchers found that deep breathing 30 minutes before a performance effectively reduced musicians’ performance anxiety.
  5. Reduce Testing Anxiety
    a 2007 study published in the journal Teaching and learning in medicine found that students who practiced deep-breathing meditation before an exam reported perceiving less anxiety, self-doubt and concentration loss than the students who did not practice deep breathing.
  6. Lower Blood Pressure
    Taking slow, deep breaths for just a few minutes a day could help to lower your blood pressure, according to Dr David Anderson of the national Institute of Health. While researchers have observed that slow, deep breaths can help to relax and temporarily dilate blood vessels, they don’t yet know precisely why deep breathing has the capacity to cause a lasting drop in blood pressure, Anderson tells NBC News.
  7. Alter Gene Expression
    A recent study found that mind-body practices like yoga, meditation and deep breathing exercises can trigger the body’s “relaxation response,” a physiological state of deep relaxation that alters the way it responds to stress. This state can counter the negative effects of stress for people with health conditions like anxiety and hypertension, by actually altering the expression of genes in the immune system

Change Your Breathing, Change Your Life

8 Tips For Successful eLearning

8 Tips For Successful eLearning

Whether you are new to eLearning starting your first project, or a grizzled veteran developer interested in re-evaluating current training options, follow these tips to make your eLearning strategy relevant, effective and successful.

  1. Evaluate Needs
    Who needs to be trained? What do they need to learn? When do they need to learn it? The answer to these questions will help you identify training gaps. Plus, those who control your company’s budget will be happy that you’ve done research and have a strategy BEFORE you ask for development funding
  2. Create User-Centric Courses
    keep your learners in mind when designing elearning courses. Consider their level of exposure to technology and the training concepts to suit novice and seasoned learners. Never “dumb down” your course for newbies. Challenge them.
  3. Identify Delivery Methods Before Development Begins
    One of the first questions to ask during your research phase is “How will users be able to view the course?” Know the capabilities and constraints of your delivery system before developing your course.
  4. Motivate Users To Participate In Their Learning Process
    Attitude is everything. Learners who enter training with a positive attitude will typically learn more with a negative approach. Make eLearning courses engaging, interactive and relevant and promote the personal and professional benefits to motivate users to take-and more importantly complete- the training
  5. Create Components Once   
    It’s important to get the most bang for your development buck. When creating your eLearning course, develop components such as navigational menus and buttons, page layouts and quiz engineering to use them in future courses. Resuming components will save you time, effort and of course, money.
  6. Create Content In Chunks
    People today get the information they want, when they want it, and they expect to access training material the same way. Break your training content into short Micro Learning Objects (5-15 minutes chunks) That focus on one topic each, so users can better understand the information and fit more learning into their busy schedule
  7. Make Learning Interactive
    The real world isn’t passive, so why should training be any different? Create eLearning courses with interactive elements that challenge learners. Course components should force learners to use their knowledge and critical thinking skills to address challenges and solve issues.
  8. Monitor Performance
    When creating quizzes or immersive learning simulations, provide immediate and direct feedback that explains why a decision is correct or incorrect. Monitoring user performance (via an LMS) also lets you evaluate learner progress and the overall effectiveness of the course by reviewing areas that might be too easy or too hard.

8 Tips For Elearning

Tips To Improve Memory

Tips To Improve Memory

Effective learning can only be achieved if you’re able to focus your complete attention on what you are trying to learn

  1. Read, Read, Read
    Reading your textbook, academic articles and journals will broaden your understanding. Make shorter notes for yourself and then study your own notes.
  2. Listen To Audio
    Listen to audio on the topic and write down some key notes on what they’re saying that can help you better understand the subject you’re learning.
  3. Write Things Down
    Make your own notes from what you have read in the textbook. Write questions and  answer them later. These can be questions from your textbook or even questions that you think are likely to come up on the exam. This is a good way to test your understanding of what you learnt and help you remember it.
  4. Talk Out Loud
    You can read the topic out loud, or try to teach the topic to someone else.
  5. Mind Mapping
    Mind maps are a great way to break down information into a simple diagram that can be remembered more easily. They’re also good way to test whether you know the subject matter. You can redraw the diagram and deliberately leave blanks to see can you fill them in again or whether you can discuss the topic in more detail by only looking at the key headings on the mind map
  6. Test Yourself
    Use past exam papers. This is great for not only testing your knowledge but also familiarizing yourself with the exam format and structure, which will help you settle into the exam much quicker and easier on the day. Use questions from the textbook
  7. Practice
    To improve memory it is important to keep going back over information that you learn, using different formats of learning
  8. Eat Properly
    Fueling the mind is an essential element of increasing focus and concentration. Research has indicated that students learn much better when they’re well nourished. How often you eat can also have a powerful effect on your energy levels.

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Digital Yarning

Digital Yarning

Leaders and innovators speak on what digital changes mean to their communities

  • “Penetration of broadband into remote communities is essential for their survival” – Tadam Lockyer, Broadcaster, Tom Price WA
  • Broadband makes remote not remote – In old times we would see a smoke signal and maybe walk 100 kms. Now with a mobile phone we can get that message straight away” -Kelly Robinson, Warburton Community, WA
  • “Prepaid internet boosts access – but many areas lack technical capacity Or infrastructure and its not commercially viable -Perter Radoll, University of Canberra
  • “GPS from phone helps when people get lost” -Carl Smith, warburton Community, WA
  • “Big bills a problem. Its an issue of who pays humbug to use phone” – Jasmine Lawson, Warburton Community, WA
  • “Yapa Warlpiri used for writing to each other in Waripiri. Everyone has started joining in, even whitefellas” -Lizzie  Ross, PAW media
  • “Internet gives indigenous communities the chance to tap into Vast resource, knowledge and training” -Peter Radoll, University of Canberra

Digital-Yarning