Ten Small Steps to Improve Your Health and Fitness

There are many ways to improve your health and well being. Often even the smallest changes can have lasting benefits. Here are 10 small ideas you can use to begin to improve your health. They are divided into three major categories:NutritionDrink plenty of water. Although, most physicians will tell you that drinking 8 glasses of water per day is not necessary to maintain optimal health. Still, your body needs water and it has many staying sufficiently hydrated has health benefits. The amount of water needed depends on the day’s heat and the amount of aerobic exercise attempted by the individual. Some medical conditions, such as a susceptibility to forming kidney stones in males, are reduced by an adequate water intake. Although flavored water and vitamin-enhanced water are available, there is nothing like plain old pure water. Water keeps you hydrated and has the added benefit of helping you feel full sooner during meals – meaning that you may eat less.
Maintain a balanced intake of protein, fat, and carbohydrates. Most Americans eat too many simple carbohydrates at the expense of adequate protein. Carbohydrates are an important part of your diet, but eating the right carbohydrates is key. According to the National Institutes of Healthmost people should get between 40% and 60% of total calories from carbohydrates, preferably from complex carbohydrates (starches) and natural sugars. Complex carbohydrates provide calories, vitamins, minerals, and fiber. Foods that are high in processed, refined simple sugars provide calories, but very little nutrition. It is wise to limit these sugars. So, in other words, eat more fruits and vegetables, whole-grain rice, breads and cereals, beans, lentils and dried peas. Eat/drink less processed sugar, candy, soda, white bread, etc.
Limit alcohol use. Some alcohol has been proven to have overall benefits to health. But, if you don’t drink, don’t start because of these findings, it’s not necessary. However, if you drink wine with the evening meal has been proven to have cardiovascular benefits. Moderation is key, as part of a healthy diet, the daily intake should be limited to the equivalent of one glass of wine.ExerciseWalk whenever possible, don’t ride. Don’t park near the door; walk across the parking lot. Take the stairs rather than the elevator. Use the rest room or copier at the far end of the building. Each step taken is a step towards better health.
Do minor weight training. Have a pair of light hand weights at your desk and by the television. Use them while relaxing at home or when on the telephone in the office.
Stretch. Working long hours in the same position can cause muscle stress and stiffness. If you can, take a yoga class, you will be surprised at how much better you feel – less stressed and more flexible. Since lack of flexibility is prevalent in men and increases with age in both men and women, this is an especially important tip.RelaxTake breaks from work. Working through lunch or through an earned break is self-defeating. When an employee returns from a break, he will tackle his challenges with renewed vigor.
Smile. When genuine it helps reduce stress and besides, it’s just more pleasant than frowning and complaining.
Decorate your workspace, if permitted. A photograph of the family or an inspiring scenic picture can be a potent source of relaxation.
Keep everything in perspective. Good days will follow the bad days. Every cloud has a silver lining. Often your attitude is what makes the difference. Remember, a glass that is half empty is also half full.

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Free Digital Photography Courses Online

Digital cameras have taken over the world of photography, finding a new 35mm camera is difficult these days. Secondhand 35mm cameras however are very cheap and you can buy the best of this type of cameras for almost nothing at e-bay or secondhand stores online. New digital cameras can be bought everywhere these days, and it seems that everyone has one. You can buy them everywhere from local gas stations to online mega stores. There are even disposable digital cameras nowadays. But having a digital camera is not the same as being a good photographer. For that you need take at least some proper courses.If you are planning to become a professional photographer I would not advise any of the photography courses you can find online currently,. Still, there are some good articles that you can learn a lot from. However it takes more then reading a few articles to become a professional even if you own a great digital camera. If you are an amateur photographer and you would like to learn some good tips we can absolutely recommend a free digital photography course. You will learn the foundation you need to understand digital photography and such a course can give you some good tips about the possibilities of taking a good picture.Take a free course before you buy a cameraBecause there a so many types of digital cameras on the market today, there are a few free photography courses that will teach you about the different camera types available.- Point and shoot camera (this will allow you to just take a picture of whatever you can see through the viewfinder)
- Mid-range cameras (zoom in and take movie clips as well as pictures)
- High-end cameras are the digital SLR cameras. (very similar to the 35mm cameras and allow you the ability to manually manipulate the images similar to 35 mm cameras)There are people who find it nice to have different types of digital cameras. What they use depends on the situation. They buy a point and shoot or mid-range camera for everyday shots and a digital SLR to make even better pictures and manipulate the image with software. To guide you in your choice a free digital photography course is a good help in doing so.Free Photography Courses For Photography BasicsMost courses for digital photographers will start with the basics of photography. And if you are a beginning photographer you need to learn the basics of photography in general and the basic of digital photography in particular. The basics of photography will range from composition, light, how to use your camera, to the many different types of photography.After you understand the basics, you need to understand at least the basics of how your digital camera works because without that knowledge you won’t be able to take advantage of all the features it offers. A proper free photography course will allow you to follow some lessons before you purchase the full course. Most free courses for digital photography will go over the basics of their program and will offer one or more paid courses on how to use some of the more advanced features of photography and digital camera use. Whatever the camera you have or are planning to buy, taking a free digital photography course will give you at least the basic knowledge.

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Car Insurance Basics You Need to Know

Car owners certainly have their cars insured. But, do they really understand the insurance policy? You must have had certain intentions in mind while taking the policy, but are you sure that your car will be protected against those risks? So, here are the basics you ought to know about car insurance that will help you make a smart decision.Is Car Insurance a Must?
The Indian law says that any vehicle on the Indian road needs to have a valid insurance policy that at least covers the cost of damage that the vehicle may cause to other people or vehicles.In case of any damage covered under the terms of the insurance contract (and as long as there is no fraud involved), the insurer will bear the amount rather than you having to pay from your pocket. In most cases, an insurance policy covers costs caused by accident damage, theft, fire and natural calamities like floods, earthquakes or cyclones.Forget the compulsion; even without it, it is advisable to have your new car insured. It’s not always the neighbour who gets hurt; your car too could meet with an accident. It is truly worth spending some amount on car insurance. Auto insurance policies need to be renewed on an annual basis.Types of Car Insurance
Basically, two types of auto insurance policies exist: third party and comprehensive. Let’s look at them in detail.Third Party Insurance
This type of insurance covers the damage caused by your car to a third party. It is the minimum that you need to have as per the Indian law, so that, if another individual or vehicle is damaged as a result of your driving, the third party needs to be compensated for it. For example, if you meet with an accident while driving, the insurer will pay for the damage caused to the other vehicle and individuals in that car. However, you or your car will not be covered under this policy.The premium here is calculated based on your car’s engine capacity. As this policy covers only third party damage, the premium is relatively less when compared to a complete coverage policy.Comprehensive Insurance
The name explains it; it is comprehensive. This auto insurance policy covers the damage caused to you as well as to the third party. In met with an accident, medical expenditure of you, passengers in your car as well as the other party’s medical expenditure gets covered. The insurer also takes care of expenses caused to both your car and the other vehicle.As per this policy, the insurer also pays for any damage suffered by your vehicle in case of any natural calamity, theft, burglary, terrorist activity or any repair in transit. There are insurers who even cover car accessories like the music system and A/C in your car.The premium here is calculated based on the insurable value of your vehicle. The premium comprehensive auto insurance is usually higher as the coverage is wide compared to a third party policy.What Coverage Do I Need?
There are two things you need to keep in mind while going for choosing car insurance:1) What’s My Capacity to Pay the Premium?
Third party insurance is the legal minimum cover you need to have in India. In case you want to opt for something higher, think of what kind of risk you can afford to protect. You may already have a car loan, any other loan to repay or any other financial obligations to meet. Calculate and find out if you would be able to pay off the premium due for your car insurance.2) Additional Scope of Coverage
There is additional scope of coverage as long as you’re willing to more for the kind of situation you would want to cover. For complete protection, you may want an all-inclusive policy for your car. The premium amount differs based on the coverage you opt for. The types of coverage usually include the following:
Personal injury protection: You and passengers in your car get covered in case of an accident.There’s yet another feature in case you want coverage for your car driver.
Uninsured/Underinsured coverage:If hit by another vehicle that hasn’t been insured, the insurer pays for damage caused to you and your car.
Collision:In case of a collision with another car or object, the policy covers repairs to your car. All repair expenses of your vehicle excluding the voluntary amount that you want to pay on your own is covered.
Car accessories:This additional cover covers damage caused to your car accessories like the music system and A/C.
As your car grows older, its value too goes down and so does the premium for your car insurance if you have opted for a comprehensive policy. However, in case of a third party auto insurance, the premium amount remains constant as the amount decided is based on the engine size which is always the same.

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