Physical Activity Versus Exercise

Physical Activity Vs Exercise.

i want to talk to you today about the difference and similarities between exercise and physical activity one thingbto know about exercise exercise is really important in keeping off weight it's not a huge component of losing weight if you want to lose say two pounds a week the question is how much would you need to walk to lose two pounds of fat each mile that you walk or run burns approximately 100 calories to burn a pound of fat you have to accumulate 4 500 calories of deficit of basically extra burn in order to burn a pound of fat so ifnyou want to lose 2 pounds you'd have to burn 9000 calories which in order to run or walk you'd have to walk 90 miles to burn two pounds of fat so it's very very difficult to do additionally once you start exercising that amount you tend to get really hungry so it's very very difficult to lose weight through exercise alone that's why we say most of weight loss comes from what you eat and far less from physical activity there are many.

Benefits of Exercise 

other benefits to exercise including heart health lower blood pressure lower diabetes lower risk of strokes so exercise is really a critical component for overall health also people who exercise sleep better there's two kinds of exercise.

Cardiovascular Exercise

one is intentional exercise and that is exercise that you have planned to do and that may include cardiovascular exercise is one type cardiovascular exercise is where you're getting your heart rate up you're continually moving but kind of at a low level so types of cardiovascular exercise would be running cycling elliptical machine that is something that will get your heart rate up and keep your heart rate up for for a period of time people tend to exercise for 10 minutes they may do it for an hour they may do it for two hours the other type of exercise is weight training and weight training involves using your muscles to a high intensity and then typically fatiguing if you're doing pilates if you're doing resistance bands lifting weights those are types of resistance exercise and the difference between cardio which leads to lean muscles versus high intensity weight training that will lead to more bulking up larger muscles now the interesting thing.

Weight Training 

between the two is that cardiovascular exercise burns a lot of calories while you're exercising resistance and weight training on the other hand you tend to burn caloriesbafter exercise as your muscles are remodeling and rebuilding i talked about intentional exercise then.

Non intentional Exercise

there's also non-intentional exercise this is just the exercise that we do the movement during the day that we do that has nothing to do with a plan so when you park your car in the parking lot and you walk into into the office or into yourbgrocery store into your home that is non-intentional exercise when you're walking the dog that may be non-intentional exercise it's movement that may not necessarily be planned from a health standpoint it really doesn't matter whether you choose to exercise have a plan or whether you make it part of your day at the end of the day both are good for your health.

now what is the difference between exercise and physical activity well truly they're the same all exercise is physical activity and all physical activity is exercise and they're both great for you question is which is better cardiovascular exercise or resistance exercise and the truth is both are great for you and it doesn't matter which one you do the best type of exercise is the one that you're willing to do and can continue doing.

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Nutrition and Diet

so why do we actually need food

Carbohydrates

well is to suppliers with fuel for energy it's to provide materials for growth and repair of tissues and is to help fight disease and keep our bodies healthy but what is in food well food can be split up into seven different nutrients carbohydrates lipids and proteins vitamins and minerals and fiber and water so carbohydrates carbohydrates can be in the form of simple sugars such as glucose lactose fructose or sucrose or it could be large polysaccharides big long chains of sugars like starch or glycogen and most of our carbohydrate comes in the form of starch from foods like potato rice and bread and what we use it for we use it in the body for respiration to release energy so if you know about the respiration equation you'll know it's glucose plus oxygen goes common oxide plus water plus energy so there glucose you need for that reaction comes from our carbohydrates but if you have too much carbohydrates too much energy then your body decides to store that as fat and it can create give your obesity or could cause tooth decay lipids now lipids is the proper.

Lipids.

name for fats and oils food high animal fats includes meat butter cheese milk eggs and oily fish and foods high in plant oils include olive oil sunflower oil rape soil and margarine on the whole lipids from animals which are tend to be saturated fats are worse for you than the unsaturated fats you get from plant oils now what we use fat for fat has quite a bad name but actually we need fat in our diet which don't need too much of it it's very important for making cell membranes for insulation for protection of organs and as a store of energy.

proteins

 proteins now animal foods high in protein include meat fish cheese and eggs you can't get protein from plants things like beans peas and nuts but meat is a primary source of protein it's a better source of protein and what we need it for with it for growth and repair of tissues replacing cells very important when you're growing as a baby or an adolescent but also even when you stopped growing you need to replace cells constantly every day and we need proteins in order to do that vitamins so there's couple of vitamins.

Vitamins

you need to know about vitamin A which is used to maintain the retina in your eye and you get that from carrots fish liver oils liver butter and margarine so that old wives tale of carrots helping you see in the dark there's actually bit of truth to that because they're high in vitamin A which is used to help build your retina vitamin C which is used to sort of stick cells together lining surfaces to make stuff called we call connective tissues and it's found in fruit and vegetables especially citrus fruits and if you don't get enough vitamin C it can cause scurvy where you're sort of fingernails will start to bleed and bleeding gums very famously pirates always got scurvy because if you went on long voyages you could never take any fresh fruit and vege with you even though you could take animals to slaughter and and carbohydrates you couldn't get vitamin C and lastly vitamin D which helps bones absorb calcium and you get that from things like fish nibblers again and also from dairy products but it's also made in your skin when you're exposed to sunlight what about minerals so there's two major.

Minerals 

minerals really that you need to know about but a lot of these minerals are the same elements you would find on a periodic table we're gonna look at calcium which is used for making teeth and bones very high in dairy products and fish and bread and some vegetables if you don't get enough calcium then your bones won't develop properly you can have a disease called rickets and iron which is used to make hemoglobin in your red blood cells so that they can carry oxygen is very important and you get that from things like red meat liver eggs and some vegetables like spinach if you don't get enough iron you can end up with a disease called anemia a lot of people don't think water is a nutrient 

Water

 but it is and it's included in these seven nutrients and it's very very important we need it obviously to stay hydrated what that means really is to make sure that osmosis works properly between ourselves and our blood and our tissue fluid we don't want ourselves dribble up don't get enough water but equally we don't want our blood pressure step too high if we have too much so it's very important that water levels are maintained also because it's our blood plasma a lot of reactions take place there and we use it to transport stuff around our body so it's very very important you need to drink about between 1.5 and 2 liters of water a day the last Lutheran is now about is fiber.

 Fiber

 now dietary fiber isn't actually something that you digest and absorb but it's very very important for maintaining what we call digestive transit your food needs to pass through the digestive system from your mouth to your anus and along that to help it sort of along that journey we need the fiber now you get it from mostly cellulose that's found in plant cell walls that we eat so fruit and vegetables are very good sources of fiber and like I said it gives your gut something to push against so that it moves your the food through the digestive system now if you have too much though then it will move too far to the digestive system and you can end up with diarrhea and if you have too little then you can end up getting constipated because it won't move fast enough through.

now you don't need all these seven nutrients in equal amounts that wouldn't be a healthy diet a balanced diet has all the seven nutrients in the correct amounts so this pyramid here is a bit of a representation of that you have carbohydrates at the bottom there and then fruit and vegetables next one protein dairy and some fats at the top realistically now we're thinking actually need a lot more fruit and vegetables even that's shown by this pyramid a lot of people end up having too much dairy fats and protein and not enough of the fruit and vegetables underneath to maintain a healthy balanced diet but not everybody's diet is the same different people who have different jobs or different ages will potentially need different diets because they have different energy requirements the larger the average body mass the more energy is actually required a two-year-old child only needs about 5,000 kilojoules a day whereas a fifteen-year-old boy needs about 12,000 a day so people have different requirements if you're an athlete you're going to need to eat more food more calories get more energy if you're pregnant you're going to need to eat more as well not only because you're trying to feed a growing baby but because you are physically heavier and it takes more energy to move around on a daily basis you're going to use up more energy a manual worker is going to need more energy per day than an office worker so it's important to eat the diet that is right for your lifestyle.

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16 Healthy Snacks For Weight Loss You'll Want To Eat Every day

Are you finding it hard to put down the snacks?

Same here! Don’t worry though, there is a way out. All you need to do is choose wisely. It’s entirely possible to lose weight without dropping all your favorite foods. In today’s video, we’ll discuss the healthiest snacks recommended by nutritionists. Why mixed nuts?

Is guacamole a good option?

What should you pair it with?

How about yogurt and peanut butter? 

What can you eat with them?

We’ll be talking about all of these AND more...

1.Mixed nuts

What you choose to snack on has an impact on how you feel later. Snacks loaded with bad carbs and sugar will make you feel hungry much sooner. You’ll end up eating more during your meal time. So what is the wisest snacking option?

Nuts! 

They are loaded with nutrients. Even though they’re calorie dense, nuts are an excellent snack option if you’re trying to lose weight. There are multiple benefits to eating them. You get healthy fat, protein and fiber. They also make you feel satiated after eating just a few of them. This means you’ll end up eating smaller portion sizes later on. Just remember to eat nuts in moderation. There’s scientific evidence showing that nuts help reduce weight. Prepare a trail mix of various nuts and keep them with you on-the-go. For example, you can prepare a trail mix by throwing in walnuts, almonds, and pecans. Add cashews and macadamia nuts as well. Boost the nutrition profile by adding flaxseeds and sunflower seeds. You already have one super healthy snack ready ! They also come with less calories. One ounce of nuts only adds 180. Which is your favorite way to eat nuts? Do you eat them on their own, or with your salads, smoothies, and oatmeal bowls? Share your preferences with the Bestie community in the comments below.

2.Red bell pepper with guacamole

While all bell peppers are nutritious, the red variety is particularly high in antioxidants. Red bell pepper has all the vitamin C your body needs, with one large pepper giving as much 300% of your daily requirement. When you pair a red bell pepper with three ounces of guacamole, you will be adding fiber and healthy fat to your diet. This can help you maintain weight. The calorie count from the combo remains under 200.

3.Greek yogurt and mixed berries

You can make a healthy and dense snack out of Greek yogurt and mixed berries. Greek yogurt not only has high amounts of calcium and potassium, it also comes packed with protein. Berries are a good source of antioxidants. Eating different colored berries is even better, as you get different types of antioxidants from them. For the maximum benefit, you can add 100 grams of full-fat plain yogurt to 50 grams of mixed berries. You’d get 10 grams of protein for the cost of just 150 calories.

4.Apple slices with peanut butter

An apple a day can certainly keep the doctor away. They’re rich in fiber, and have antioxidants that reduce your risk of heart diseases. Peanut butter can help bring down your cholesterol levels. But you still need to eat it in moderation as it’s high in calories. You can, however, mix one apple with about 15 grams of peanut butter while still keeping your calorie count below 200.

Interested yet? Make sure you join our millions of followers, and hit that “subscribe” button for all our great Bestie content!

5.Cottage cheese with flax seeds and cinnamon

All three are healthy on their own. But when you combine cottage cheese with flax seeds and cinnamon, you get an incrediblynnutritious snack. Cottage cheese is high in protein, while flax seeds are a good source of omega fatty acids. Combine them together, it’s good for weight loss and regulating your blood sugar levels. Cinnamon also helps with blood sugar, and improves your gut health. You can make a pudding out of these ingredients, and consume about 150 calories only. You’ll get 15 grams of protein.

6. Kale chips

Kale has become popular lately thanks to its incredible health benefits. It has important antioxidants that can bring down your bloodbpressure and also reduce the chance of colon cancer. If you have one cup of raw kale, you’d be giving yourself more than the daily requirement of . You can make them innthe form of chips.

7. Celery sticks with cream cheese

 

Celery sticks with cream cheese If you’re looking for a quick snack that’s both filling and healthy, combining celerybsticks with cream cheese would be a great option. Celery has antioxidants that can help reduce inflammation as well as your chances of getting cancer. If you have five celery sticks with two ounces of creamb cheese, you’d still be consuming less than 200 calories.

8.Dark chocolate 

Dark chocolate and almonds Dark chocolate comes packed with l flavanols that can reduce the risk of a heart attack while also helping manage your blood pressure. But in order to get these awesome benefits, you need to opt for dark chocolate with at least 70% cocoa. Similarly, almonds have the capacity to regulate your blood sugar levels. Research has shown that almonds can reduce your appetite and also aid in reducing your weight. One ounce each of dark chocolate and almonds will be around 300 calories, depending on how much cocoa is present in the chocolate. 

9.Cucumber slices with hummus

Another tasty snack idea is cucumber slices with hummus. Cucumber has a compound called cucurbitacin E, which has anticancer effects. Hummus, on the other hand, can help reduce the risk of inflammation as well as improve your heart health. If you have one cup of cucumber slices, which comes to around 52 grams, with 100 grams of hummus, you’d still only be consuming about 180 calories.

10.A piece of fruit

As silly as it may sound, just having a piece of fruit every now and then can be very helpful for your weight. You’d be less tempted to eat heavier meals. All of this while ensuring you aren’t adding too many calories. There are fruits you can carry around wherever you go. These include bananas, apples, pears and grapes, among others.

11.Cherry tomatoes with mozzarella

When you combine cherry tomatoes with mozzarella cheese, you’ve made yourself a super healthy, super tasty snack. Tomatoes are rich in vitamin C and antioxidants that reduce your risk of getting cancer and heart disease. Mozzarella cheese comes with large amounts of protein and vitamin B12, which can help improve your good cholesterol levels. About 150 gms of cherry tomatoes combined with 2 ounces of mozzarella cheese still come under 200 calories. 

12.Chia pudding

Chia seeds come packed with fiber, and are huge in vegan and ketogenic diets. The seeds are also rich in antioxidants that can reduce your risk of inflammation while also improving your heart health. You can make a pudding out of these chia seeds, which would make a good snack and still keep your calorie intake below 200.

13.Hard-boiled eggs

If there’s one snack needed for weight loss, it’s hard-boiled eggs. They’re high in protein and are also a great source for vitamins K2 and B12. Because eggs are very filling, you’d also feel less inclined to snack the rest of the day. This in turn means you eat fewer calories. If you eat two hard-boiled eggs, you’re only consuming 140 calories, but still getting 13 grams of protein.

14.Baby carrots with blue cheese dressing

Carrots are one of the healthiest vegetables available. They’re a great source for carotenoids, which can help reduce the risk of cataracts, cancer and heart disease. To ensure your body absorbs as much of the carotenoids as possible, it’s best to pair the carrots with a creamy salad dressing. Blue cheese dressing would be an ideal choice. About 100 gms of baby carrots paired with 30 gms of blue cheese dressing will still only give you around 200 calories.

15.A piece of cheese

Just like a piece of fruit, eating a piece of cheese by itself can be beneficial. The common myth is that eating cheese can be bad for your cholesterol. While too much cheese can indeed cause problems, studies have shown eating two servings of cheese per day does not have any harmful impact on your cholesterol levels. Eating about 60 grams of cheese can give you about 200 calories, and as much as 14 grams of protein.

16.Healthy beef jerky or beef sticks

Beef jerky is an ideal portable snack, high in protein. It can only be a healthy snack if you’re careful enough to choose jerkies that aren’t loaded with sugar and preservatives. If the sticks are made with grass-fed beef and don’t have too many additional ingredients, that’s the best option. Grass-fed beef has more omega-3 fatty acids compared to grain-fed beef. Losing weight ain’t a cake walk (no pun intended), but knowing a few tips and tricks can certainly make a difference. Besides controlling your daily diet, you’ll also need to exercise regularly. But should you do cardio, or strength training? 

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What is the Difference between attorney and lawyer

there are many different types of lawyers that practice in a variety of different fields some specialize in criminal law some in family law and others in business law.

The term attorney is actually a generic term used to describe anyone who is licensed to practice law so technically all lawyers are attorneys but not all attorneys are lawyers let's discuss attorney and lawyer in detail the key difference between an attorney and a lawyer.

difference between an attorney and a lawyer. 

Attorney.

an attorney is a professional who is qualified to represent people in court a lawyer is someone who has been trained in the law the two terms are often used interchangeably but there is a difference between them an attorney has completed law school and has passed the bar exam this means they are qualified to give legal advice and represent people in court.

Lawyer.

A lawyer has also completed law school but may not have passed the bar exam this means they can give legal advice but cannot represent people in court what is the attorney an attorney abbreviated from attorney at law is a lawyer who has passed the State Bar an attorney is a person who represents another person in a legal matter an attorney can be anyone who has been legally appointed to represent someone else including a family member or friend.

a lawyer on the other hand is a professional who has gone through law school and is licensed to practice law while both attorneys and lawyers can represent clients in court only lawyers are allowed to give legal advice this means that if you have a legal question you should always consult with a lawyerbrather than an attorney lawyers are also able to represent clients in more complex legal matters such as negotiating contracts or representing clients in appeals court if you need help with illegal matter it's important to choose the right professional for thebjob if you have a simple question or case an attorney.

may be all you need what is the lawyer a lawyer is someone who represents another person or entity in a legal matter lawyers can represent clients in both criminal and civil cases in most jurisdictions lawyers are required to have a law degree in must be licensed by a bar association in order to practice law there are many different types of lawyers including corporate lawyers criminal defense lawyers family law lawyers and personal injury lawyers corporate lawyers typically work for large companies and help them navigate

the legal landscape criminal defense lawyers represent individuals who have been charged with a crime family law lawyers help individuals with issues related to marriage divorce child custody and adoption personal injury lawyers help people who have been injured due to the negligence of another person or entity no matter what type of lawyer you need it is important to find one that you can trust to represent your best interests.

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The 4 Types of Powers of Attorney - EXPLAINED

what if you have to make an important decision but might not be available in the right place when the time comes or what if a family member wants you to make decisions about their future medical care in case of an emergency that's what power of attorney

Agreements are for you might have heard the phrase power of attorney before a person known as a principal gives certain powers to another person known as anagent to act on the principles we have neither the agent nor the principal needs to actually be an attorney for it to be effective but there are a few different kinds of powers of attorney and some things to keep in mind when you create one so let's go over the main types so you know which one you need the first type is a special or limited of attorney.

Special Or Limited Power Of Attorney power 

Like it says in the name this one is limited it's for a specific purpose and a specific time say you need to sign something on a certain date but you've already made plans to be out of town you can create a limited power of attorney that will empower an agent of your choice to sign on your behalf signing is all the agent can do and the power of attorney expires once that's done but what if you want someone to be able to act on your behalf for a number of different financial matters not all of which you can foresee right now in that case you will want a general power of attorney.

General Power Of Attorney

general power of attorney agreements allow an agent to act on a principal's behalf in a whole range of financial matters they can sell stock manage government benefits.

A General Power Of Attorney Can

like social security handle bank accounts dispose of or acquire real estate and do a lot more with this type of power it's usually a good idea to give a copy of a general power of attorney agreement to the principal's bank and financial institutions and in some states you may have to file it with a county clerk in order to make real estate transactions there's one important limitation in a general power of attorney it expires when the principal becomes incapacitated or incompetent there's a lot of situations though when people want agreements that cover those times for that you would need to turn to a durable power of attorney.

Durable Power Of Attorney

durable powers of attorney stick around even if the principal becomes incapacitatedindeed they are often used for precisely that purpose allowing an agent to oversee someone's financial affairs in case of illness or an accident a durable power of attorney helps the principal avoid a court-appointed guardianship or conservator which can be expensive and challenging to work with durable powers of attorney have become common enough that many but not all states presume that a power of attorney is durable unless stated otherwise a durable power of attorney can go into effect

 immediately on a set date or when a certain condition is met like the incapacity of the principal that one is called a springing power of attorney and can be helpful to limit an agent's power to just what the principal wants but it's important to be specific about the conditions that might trigger it a durable power of attorney is good for financial matters but if you are concerned about making medical decisions you should then consider a medical or health care power of attorney.

Medical Or Healthcare Power Of Attorney

medical powers of attorney appoint an agent to make decisions about the course of treatment these have become increasingly common as the country's population ages and more people are spending more time in hospitals at the end of their life because healthcare implicates different issues than finances it may be advisable to name a different agent for a medical power of attorney be sure to have an extensive conversation with any potential agent to make sure that he or she understands your priorities and values you may have heard about living wills or an advanced treatment directive.

Living Wills Or Advanced Treatment Directive

like medical powers of attorney these are ways people can try to set the bounds of their health care before they reach a point where theynmay not be able to make decisions themselves unlike a medical power of attorney there is no agent making choices instead doctors and health care officials interpret what has been written down given how complex medicine can be it's easy to imagine a dispute or disagreement over these directives a problem that can potentially be avoided with a medical power of attorney. 

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