tips for getting fit and maintain your health.

 How do you get fit and maintain your health?

I put a question on Quora and received an overwhelming response. With 3900 answers to date, I am now in the process of selecting some of the best responses to share. Here are a few that stood out to me.

 

 

Matt

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Bsc from University of Central Lancashire (Graduated 2022)Feb 26

Getting fit and maintaining good health requires a combination of regular exercise, a balanced and nutritious diet, and healthy lifestyle habits. Here are some steps you can take to get fit and stay healthy:

Exercise regularly: Aim to get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This can include activities such as brisk walking, jogging, cycling, swimming, or strength training.

Eat a balanced diet: Choose a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of processed foods, sugary drinks, and unhealthy fats.

Stay hydrated: Drink plenty of water throughout the day to stay hydrated and support your body's functions.

Get enough rest: Aim for 7-8 hours of sleep each night to help your body recover and recharge.

Manage stress: Practice stress-reducing activities such as meditation, deep breathing, or yoga to help manage stress and promote relaxation.

Avoid harmful habits: Limit your intake of alcohol, tobacco, and other harmful substances that can negatively impact your health.

Stay active throughout the day: In addition to regular exercise, find ways to stay active throughout the day such as taking the stairs instead of the elevator or going for a walk during your lunch break.

 

Daniel Hampshire

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Coach at Shakopee High SchoolFeb 26

Cut out fake food. Eat well. Stay hydrated. If possible stick to water, tea, and coffee. For me a diet of meats like pork, fish, chicken, and beef along with fresh veggies and rice did wonders. Look up simple and healthy recipes with oats. Whey Protein shakes with peanut butter and fruits will seriously curb an appetite and make a great breakfast for intermittent fasting.

I would go as long as I could into my day without eating. Just water. When I got hungry, smash a protein shake. Eat a lighter lunch. Salad, fruits, oatmeal, and have a big supper at around 5/6 pm. Don’t eat after 9pm.

Stay well rested. Get as much sleep as possible. Find peace and stability in your ability to go to sleep early and wake up early.

Find a hobby to get into that results in staying busy. Even if it’s not constant, or if you have to repeatedly find a new hobby, do something to stay engaged and make progress in. This will stimulate your mind and give you a sense of accomplishment that can improve your mental health.

 

Weight lifting in different ways. Don’t just try to go to the gym and start powerlifting. Do low weight with lots of reps and sets. Strengthen your body as opposed to just building your body. Get your heart rate going daily. Walking, running, biking, hiking….. the list goes on and on.

 

 

Kwabena Acquaah

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High School in Traditional African Herbal & Human Health Research, Adult Basic Education (Graduated 1994)Feb 26

Brisk walking and other forms of exercise can lessen negative emotions, drink plenty of water and other healthful liquids, read your holy book daily, and avoid the misuse of alcohol or drugs which creates more problems than solve. In general, experts are agreed that good health depends on three major factors balanced diet, regular exercise, and responsible living. Something else that affects our emotional and physical well-being is the way we treat our bodies. With reasonable effort on our part eating properly, getting the needed exercise and rest, keeping clean and so on our body will care for itself. However, if we habitually abuse it, sooner or late it will break down and we will suffer the consequence.

 

If one doesn't smoke or drink excessively, your choice of diet can influence long-term health prospects more than any other action one might take Says Dr. C Everett Koop, Former U.S. surgeon general.

 

Cutting down on fat is only part of the story. Highly refined and processed food loaded with white flour, sugar, chemical additives, and so forth are totally deficient in fiber. The result is the so-called civilized diseases, constipation, hemorrhoid hernia, diverticulitis colorectal cancer, diabetes, heart diseases, and others.

 

Dietary fiber plays it role in two ways it absorbs water as it moves through our digestive system and passes through our tract quickly. Health experts feel that it takes with it many of the harmful agents and speeds up their removal from the body, some soluble fibers are found to hold down the sugar and LDL cholesterol levels in the blood - a boon for diabetics and heart patients.

 

How can one benefit from this knowledge about fiber if possible, increase the proportion of fruits, vegetables,s and whole grains products in our diet, switch from white to whole wheat bread, and add whole-grain cereal to the breakfast table. Beans are also an excellent source of fiber , and starch potatoes and rice may have anticancer properties .

 

There are, of course, many other aspects of our diet that affect our health . However, cutting fat and increasing fiber are the two areas in most people diet needing agent attention in maintain a good health.

 

Ann Patrick

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B.Sc. Psychology 23 Years Training in Buddhism + (1949–present)Feb 26

First, you do your research on healthy eating and healthy exercise. then you do those things. And avoid drugs, vaping, smoking, and alcohol. Also avoid junk food, fast food, and sugary foods. Drink enough water. And get enough sleep.

It’s not rocket science.

Be active every day, even if all it is is just walking a mile every day.

Eat 3 meals a day. Each meal should be two portions of veggies (not corn or potatoes), one portion of some form of protein, and the remaining portion of some form of complex carbohydrates. Each “portion” should be roughly the size of the palm of your hand. Eat only until you are no longer hungry. .not until you are stuffed.

 

Zombie Dust: The Myth and Reality of the Mysterious Substance

The Zombie Dust (Intro):

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Zombie Dust. It's a phrase that conjures up images of the undead and the macabre. But what exactly is zombie dust, and why does it hold such a fascination for so many people? Is it a real substance, or just another urban legend? In this article, we'll explore the myth and reality of zombie dust, and shed some light on this mysterious substance.

What is Zombie Dust?

A drink that may have a zombie dust substances

Zombie dust is a term that is used to describe a variety of substances, each with its own unique properties and characteristics. In some cases, it refers to a type of drug that is rumored to be able to turn people into zombies, while in others, it is used to describe a powdery residue that is left behind by decomposing bodies.

One of the most common interpretations of zombie dust is that it is a type of drug that can induce a state of trance or lethargy in those who consume it, rendering them zombie-like and susceptible to the control of others. However, there is little evidence to support this claim, and it is likely that the idea of zombie dust as a drug is simply a myth.

Another interpretation of zombie dust is that it is the residue that is left behind by decomposing bodies. This type of zombie dust is thought to contain a variety of toxins and pathogens that can be harmful to humans, and is often associated with the spread of disease and infection.

Is Zombie Dust Real?

Zombie drug' Xylazine

While the concept of zombie dust may be a popular one in popular culture and folklore, there is little evidence to suggest that it is a real substance. While there are certainly substances that can induce a zombie-like state in humans, such as certain drugs and toxins, these substances are typically well-known and well-understood, and are not referred to as zombie dust.

Likewise, while the residue left behind by decomposing bodies may indeed contain harmful toxins and pathogens, it is unlikely that this substance would be referred to as zombie dust in any serious scientific context.

The Danger of Zombie Dust

Despite the fact that zombie dust may be a myth, there are still real dangers associated with the concept. The idea of a substance that can turn people into mindless, zombie-like creatures is a powerful one, and has the potential to inspire fear and panic in those who believe in it.

Furthermore, the idea of zombie dust as a toxic residue left behind by decomposing bodies is a reminder of the very real risks associated with handling and disposing of human remains. Those who work in the funeral industry, for example, must take precautions to avoid exposure to the harmful pathogens and toxins that can be present in decomposing bodies.

The Reality of Zombies

While the concept of zombie dust may be a myth, the idea of zombies themselves is a very real one. While the Hollywood depiction of zombies as flesh-eating monsters may be exaggerated, there are real-world examples of individuals who have been in a zombie-like state, whether due to drugs, illness, or other factors.

For example, there have been numerous reports of people in Haiti who have been turned into zombies through the use of a drug known as tetrodotoxin, which is derived from the pufferfish. This drug can induce a state of paralysis and lethargy in those who consume it, and is believed to be used by voodoo practitioners to create zombies.

Zombie Drug Conclusion:

While zombie dust may not be a real substance, it can still serve as a useful metaphor for the dangers of certain drugs or toxins. By associating these substances with the idea of turning people into zombies, we can better understand the potential risks and harms associated with them.

The idea of zombie dust also highlights the importance of understanding the science behind decomposition and the risks associated with handling human remains. Whether you work in the funeral industry or are simply interested in understanding how the human body breaks down after death, it's important to approach the topic with a sense of respect and caution

Easy Recipes For Perfect Home-Cooked Meals Ramadan special

Easy Recipes For Perfect Home-Cooked Meals

Ramadan special

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Are you looking for an easy and versatile ingredient to incorporate into your weeknight meals? Look no further than chicken! Not only does it cook quickly, but it also pairs well with a wide variety of herbs, spices, and marinades. Plus, with its versatility, you can easily transform leftover chicken into a delicious meal the next day. Whether you're in the mood for a sandwich, soup, salad, or other dish, there are plenty of options for using up your leftover chicken. Check out these recipes for a lazy weeknight dinner or a hearty lunch, and reduce food waste while enjoying a tasty meal.

Ingredients: For the chicken pot pie:

• 2 cups cooked and shredded chicken
• 2 cups frozen mixed vegetables (carrots, peas, corn, green beans)
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1/4 cup butter
• 1/4 cup flour
• 1 3/4 cups chicken broth
• 1/4 cup heavy cream
• 1 table spoon dried thyme
• 1 table spoon salt
• 1/2 table spoon black pepper
• 2 sheets puff pastry, thawed
• 1 egg, beaten

For the creamy tomato basil soup:

• 2 table spoon butter
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 28 oz can crushed tomatoes
• 1 cup chicken broth
• 1/2 cup heavy cream
• 1 tea spoon dried basil
• 1 tea spoon salt
• 1/2 tea spoon black pepper

Directions:

1. Preheat the oven to 400°F (200°C).
2. In a large skillet, sauté onion and garlic in butter until soft.
3. Stir in flour, salt, and pepper.
4. Gradually whisk in chicken broth and heavy cream until smooth.
5. Add thyme and mixed vegetables.
6. Cook over medium heat until thickened and bubbly.
7. Stir in shredded chicken and set aside.
8. Unroll puff pastry sheets and cut into 4 equal squares.
9. Place each square in the bottom of 4 individual oven-safe bowls or ramekins.
10. Spoon chicken mixture on top of pastry in each bowl.
11. Brush edges of pastry with beaten egg.
12. Place remaining puff pastry squares on top of each bowl, pressing edges together to seal.
13. Brush tops with egg wash.
14. Bake for 20-25 minutes or until golden brown and puffy.

For the creamy tomato basil soup:

1. In a large saucepan, sauté onion and garlic in butter until soft.
2. Add crushed tomatoes, chicken broth, salt, pepper, and basil.
3. Bring to a boil, then reduce heat and simmer for 10-15 minutes.
4. Remove from heat and puree with an immersion blender or transfer to a blender and puree until smooth.
5. Stir in heavy cream and return to heat.
6. Cook over medium heat until heated through.

To serve:

1. Ladle tomato basil soup into bowls.
2. Serve chicken pot pie bowls alongside the soup.
3. Enjoy the decadent and comforting combination of creamy tomato basil soup and flaky, savory chicken pot pie.

Easy Mango Blueberry Crumble Recipe for ramadzan

 Celebrate the of Ramadan with a Delicious Mango Blueberry Crumble recipe

Looking for an easy and delicious dessert to welcome the Ramadan? Try this mouth-watering Mango Blueberry Crumble recipe that is perfect for any occasion. Made with fresh mangoes, juicy blueberries, and a crispy crumble topping, this dessert is sure to impress your family and friends. Follow this step-by-step recipe to make this delectable dessert and savor the flavors of spring.

Ingredients:

For the Filling:

• 2 cups fresh mango, chopped
• 2 cups fresh blueberries
• 1/4 cup granulated sugar
• 2 table spoon cornstarch
• 1 table spoon lemon juice

For the Crumble Topping:

• 1/2 cup all-purpose flour
• 1/2 cup rolled oats
• 1/2 cup brown sugar
• 1/4 table spoon salt
• 1/2 cup unsalted butter, cold and cut into small cubes

Instructions:

1. Preheat your oven to 375°F (190°C).

2. In a large mixing bowl, combine the chopped mangoes, blueberries, sugar, cornstarch, and lemon juice. Mix well and transfer the mixture into a 9-inch baking dish.

3. In another mixing bowl, combine the flour, rolled oats, brown sugar, and salt. Mix well.

4. Add the cold butter cubes into the flour mixture and use your hands to mix until the mixture becomes crumbly.

5. Spread the crumble topping evenly over the fruit mixture in the baking dish.

6. Bake the crumble for 35-40 minutes or until the topping turns golden brown and the fruit filling is bubbling.

7. Remove the crumble from the oven and let it cool for 10-15 minutes.

8. Serve warm with a scoop of vanilla ice cream or whipped cream, if desired.

A Few Tips:

• The crisp must be small enough to fit in your toaster oven but does serve more than four people. You can make it in a 1-quart baking dish or four 6-ounce ramekins.

• The filling is tart relying only on the natural sweetness of the fruit. If you prefer a sweeter crisp toss the fruit filling with 1 to 2 tablespoons of brown sugar before topping.

• Depending on how close your baking dish is to the upper heating elements in your toaster oven the topping may brown too quickly. If this happens cover the dish and continue cooking until the juices are bubbly.

Enjoy the fresh and fruity flavors of this Mango Blueberry Crumble and welcome the Ramadan with a sweet and delicious dessert!