Health is a marathon, You need to keep doing the right things every day. Junk-in, Junk-out is the right way to look at when it comes to health. Even if you do all things right, there are hereditary and extraneous factors that affect your health (so there is a bit of luck to your health lottery). Regardless, focusing on what's in your control, let's take a quick look at common health issues in Luxembourg: Heart issues: These are diseases that affect the heart and blood vessels, such as coronary heart disease, stroke, heart failure, and hypertension. They are the leading cause of death in Luxembourg, accounting for 31% of all deaths in 2019. They are also a major risk factor for other diseases, such as diabetes and kidney disease. Some of the main causes of cardiovascular diseases are smoking, obesity, physical inactivity, high cholesterol, and high blood pressure. Cancer: This is a group of diseases that involve abnormal cell growth and can spread to other parts of the body. It is the second leading cause of death in Luxembourg, accounting for 26% of all deaths in 2019. The most common types of cancer in Luxembourg are colorectal cancer, breast cancer, lung cancer, and prostate cancer. Some of the main causes of cancer are smoking, alcohol consumption, obesity, physical inactivity, exposure to radiation and chemicals, and genetic factors. Mental health disorders: These are conditions that affect a person’s mood, thinking, behavior, and ability to cope with everyday life. They include depression, anxiety, bipolar disorder, schizophrenia, and substance abuse. They are a major cause of disability and reduced quality of life in Luxembourg. According to a 2017 survey by Eurostat, 8% of the population aged 15 and over reported having chronic depression. Some of the main causes of mental health disorders are stress, trauma, social isolation, genetic factors, and biological factors. Respiratory diseases: These are diseases that affect the lungs and airways, such as asthma, chronic obstructive pulmonary disease (COPD), pneumonia, and tuberculosis. They are a significant cause of morbidity and mortality in Luxembourg. According to a 2019 report by the World Health Organization (WHO), Luxembourg had one of the highest rates of COPD deaths in Europe (38 per 100 000 population). Some of the main causes of respiratory diseases are smoking, air pollution, occupational exposure to dust and chemicals, and infections. Diabetes: This is a chronic condition that occurs when the body cannot produce enough insulin or use it effectively to regulate blood sugar levels. It can lead to serious complications such as heart disease, kidney disease, nerve damage, eye damage, and amputation. It is a growing health problem in Luxembourg. According to a 2019 report by the International Diabetes Federation (IDF), Luxembourg had an estimated prevalence of diabetes of 6.2% among adults aged 20-79 years. Some of the main causes of diabetes are obesity, physical inactivity, poor diet, genetic factors, and aging. Certainly there are other health issues in Luxembourg. The above list represents common health issues identified in Luxembourg. Credits to: Euro Health Observatory, MSAN Government Luxembourg, Bing AI

Vitamin D deficiency is highly prevalent amongst Adults in Luxembourg and is associated with specific lifestyle factors. The research says that more than 80% of adults have an inadequate level of vitamin D. Several potential factors have contributed to the relatively high prevalence of vitamin D. The prevalence of vitamin D deficiency was greater among underweight, obese people, smokers and also people with undetected disease conditions. Let's see how Vitamin D affects every Organ & how to manage them : I think you will be quite blown away by how broad vitamin D affects the different organs and different tissues typically when we think about vitamin D we think about bone or maybe the immune system. But actually, you will be quite surprised by the different areas the vitamin D affects. Actually quite fascinating! Vitamin D receptors are almost in every single cell if not every single cell of your entire body because vitamin D is a fat-soluble vitamin it penetrates the membrane and goes right to the centre of the cell to the nucleus. It has huge effects on the cell. In reality, vitamin D is not a vitamin it’s a hormone. It has been extensively studied. If you explore the internet there are around 64k research studies/ reviews on vitamin D. So there are lot of people who looked at this vitamin D extensively. It’s the most important fact of the vitamin of any other vitamin. In fact 3 to 4% of genome is influenced by vitamin D. Geneome are the genes in our body which are all tightly packaged. If we took your genes and unwrapped them and extended them like a string it will go from here to the moon and back. So we have a lot of genes. 3 to 4% of those genes are influenced by Vitamin We are going to go through all the different tissues and body parts and tell you about how Vitamin D influences these parts and your body. Let us start with Brain. If you have Vitamin D deficiency, you will not sleep at night. Vitamin D helps the circadian rhythm it helps the sleep centres in your brain and that centre is called the super charismatic nucleus not that you need to know that but it's kind of a cool word. So whether you have sleep apnea or you just have insomnia or you get up in the middle of the night because you have high cortisol like a 2’O clock , vitamin D can greatly help you and many studies recommend taking Vitamin D before bed. Vitamin D majorly influences the cognitive part of your brain like the part of the brain that helps you remember things and that helps you concentrate. Alzheimer's, Parkinson’s, Dementia there’s always a Vitamin D deficiency and then we have your mood is greatly influenced by vitamin D. Think about in the winter what happens? You have the seasonal affective disorder. You have depression. Why? Because you don’t get the sun and you don’t get the vitamin D and then you get depressed. You get the blues, and you're sad I mean think about how vitamin D must be to your body if you can convert sun through your skin and make your own vitamin D from the cholesterol lining in your tissue. You don’t need to eat anything to get vitamin D.  You just need to expose your skin to the sun. So if you have anxiety or are especially depressed you need to take more vitamin D and it will raise your mood and it can also help your memory as well. All right now what about your hair? If you are deficient in vitamin D your hair is going to be very dry it's going to be brittle you are not going to be able to produce the numbers of hair because the growth of hair is dependent on vitamin D and you may have early grey and you may experience hair loss during stress that’s a certain condition or hair loss during menopause or you may develop an autoimmune disease alopecia and that can cause these patches of your hair to fall out. So if you can control the inflammation you can control the disease and vitamin D is probably one of the most potent anti-inflammatories or natural anti-inflammatories the scalp of your hair if you are deficient in vitamin D you will be more predisposed to getting psoriasis and even eczema on your skin. So now let's just talk about the skin in general. People who get acne are usually always low in vitamin D. It can decrease inflammation on your skin, it can help prevent vitiligo where you have this whitening or a lack of pigment on your skin. People with vitiligo are always deficient in vitamin D if you are low in vitamin D your risk of getting skin cancer like melanoma goes dramatically up. What bout the Sinuses? Sinuses all have receptors for vitamin D and then if you are deficient in vitamin D you can have a stuffy nose, you can have sinusitis and the reason why the vitamin D is in the nose is to protect you against viruses that are coming in through the nasal passages and so we need vitamin D for the immune system which is the next thing we want to talk about the thymus gland which is right in the top of the heart is the training camp for your t-cells and as you age your thymus gland shrinks and so does your immune system. So the thymus gland desperately needs vitamin D to help virtually every part of your immune system. Every part of the immune system has vitamin d receptors. So you have the b cells t cells you have both the innate immune system which you are born with as well as the acquired immune system needs vitamin D as well. Vitamin D helps control the cytokine storm. It helps control certain autoimmune diseases developing. it helps control the self-attack which is involved in autoimmune disorders it's an immune modulator so it helps buffer an over-reactive immune system that’s why it's good for allergies as well and it also helps keep viruses in check. It decreases the risk of getting viral infections so as far the immune system vitamin D is the most important nutrient. Eyes - If you are susceptible to getting cataracts vitamin D can help to slow down that process. Vitamin D deficiencies are associated with macular degeneration, glaucoma and especially dry eyes. Now as far as the thyroid which is located right in on your neck two and a half inches wide, the most common thyroid condition is hashimotos like 90% all hypothyroid type conditions is autoimmune. Its hashimotos and vitamin d is the best natural remedy for any autoimmune problem in all because it drops inflammation and if you didn’t have inflammation when you had any type of autoimmune disease your complications of the side effects would be very minimal because the side effects occur cause of this autoimmune. Your body is attacking itself . So hashimotos and graves disease both autoimmune once a hypo problem with the thyroid can greatly benefit from vitamin D . Teeth - If you do not have vitamin D, you will not be able to drive the calcium into the bone. If you are deficient in Vitamin D as a little child or a baby inside your mother and you are deficient in vitamin D unfortunately you can develop all sorts of bone malformations later on life or earlier in life as problems with the maxillary bone so you have an overbite or an underbite or you gonna need to braces because your teeth are crooked or you might have missing teeth and it doesn't just affect your teeth it affects the entire skeletal system. You are more susceptible to getting scoliosis which is like an s-curve of your spine or a hunchback which is kyphosis or an exaggerated low back curve which is lordosis or even flat feet or bowed legs which is rickets. So without vitamin D the bone is softer and it malformed & this can be devastating for a child the way they look and their confidence and in later in life, if they get surgery on their overbite or underbite that’s traumatic. So all these can be majorly prevented if the mother gets vitamin D early on when she is pregnant and when she is breastfeeding when they are developing. Asthma can be improved very quickly in a child if they are playing in the sun and Vitamin D is important for the lungs too and its great for lung infections like pneumonia, bronchitis, any type of inflammatory condition in your lungs, Vitamin D should be at the top of the list. Also, vitamin D keeps viruses in remission and is awesome for things like COPD and cancer of your lungs. Muscles too require Vitamin D and if you don’t have enough vitamin D your muscles are not going to recover. exercised muscle cramps is why because vitamin D helps control calcium and calcium is involved in the contraction and relaxation of your muscles. It might not be electrolytes causing your camps it could be the vitamin D that helps you absorb one of these electrolytes and you also need magnesium when you take vitamin D. they both work together. Magnesium is also very important in muscle physiology. So to get rid of achy muscles or cramping muscles or weak muscles you need vitamin D . The adrenal glands which is called the cortex is cortisol and cortisol work very similar to vitamin D and they both are powerful anti-inflammatories they both help your immune system and if you have high levels of cortisol you are going to also need more vitamin d . So vitamin D is very very important for the adrenal gland and helps the adrenal glands to work. . If you have high levels of cortisol you are going to lose vitamin D and the demand for vitamin D goes straight up and vertical. Pancreas – the cells that make insulin called the eyelids of langerhan. These beta cells require vitamin D to make insulin and if you have an autoimmune disease like type1 diabetes it could have been set up or your body can be very susceptible to getting that condition if you are low in vitamin D and if you have that condition then the vitamin D is very very important. Heart - A huge association between coronary heart disease and low vitamin D has been found. Vitamin D helps keep the inflammation low inside your coronary arteries also the topic of high blood pressure. Vitamin D is one of the best things to drop blood pressure. If you have high blood pressure it's guaranteed that you are low in vitamin D. Taking Vitamin D will reduce the risk of getting a stroke and also having other problems with the kidney and heart. Liver – Vitamin D helps insulin in absorbing other nutrients as well, especially calcium. There is a high association with low vitamin D when you have a fatty liver and there is a high association if you have inflammation in your liver as in hepatitis with low vitamin D . Kidney – you are more susceptible to getting stones if you are low in vitamin D and the kidney is one of the last stops for Vitamin D in its conversion. So if you have any kidney damage you are not going to be able to convert vitamin d as well. Lacking Vitamin D causes bone pain, especially pain in your lower back. Vitamin D and vitamin k12 work together. Especially to strengthen your teeth and your bones. So make sure both are taken together. Conclusion: Vitamin D deficiency can be effectively treated through oral repletion, exposure to Sun and adequate intake of a healthy diet. Like us on Facebook, follow us on Twitter, Linkedin & also subscribe to our website LuxembourgExpats 

Toxic Make-up products are made up of chemical products. These chemical products help cosmetic products to stay longer. That’s because they don’t break down naturally. This shelf life comes at a cost. A cost you are bearing! The cosmetic industry is trying to hide this cost from you. It wants to make you believe all cosmetic products are safe. That there are no side effects but the truth is quite the opposite. Cosmetic products especially those containing forever chemicals have been linked to fatal health conditions like CANCER. That’s not all……. these products can also cause birth defects and serious reproductive issues. We know it sounds scary! But let us tell you this. We are just scratching the surface here. There are toxins in all kinds of cosmetics. These chemicals are usually designed to last longer in the environment. There are usually substances called PFA (Per-And Polyfluoro Alkyl). PFAs are man-made chemicals. There are about 12,000 of them roughly. They repel grease, water, stains and heat. Such properties make it useful for the cosmetic industry. They allow cosmetics on human skin for a long time. They also penetrate the skin deeper. And PFA’s are widely used these days. PFAs are found in most branded cosmetic products. What are the products which use these PFAs? ->Lipsticks  -> Foundation ->Eyeliner -> Concealer ->Mascara -> Lip Balm ->Nail Paints to name a few All most every woman uses any one of these products if not all. PFA’s can lead to a birth defect which we talked about it already and PFA’s can lead to more complicated issues like: Thyroid Liver Disease Hormonal Disruption Even decreased immunity Brands even claim that their products improve your skin health. But what you use may be a concoction of toxins. The cosmetic industry is powerful in the world. Let us see how big is the cosmetic industry! Worldwide cosmetic revenue is $100+ Billion. In 2020 the market size was close to $290 Billion. By 2028 it is projected to cross $400 Billion. The Europe Union has tough regulations and has banned more than 13 hundred chemicals in cosmetics alone. The US has just banned 11. These ingredients are mutagenic, carcinogenic, toxic for reproduction,and harsh on the skin or eyes. The EU wants to protect people from the region against products that can cause serious side health and environmental effects. Here is a list of some substances that have been banned. 1. Zinc Pyrithione In 2019, the use of Zinc Pyrithione was capped at 1% for anti-dandruff use only. Other rinse-off products were allowed to have a concentration of up to 0.5%. According to the new publication 2021/1902, any cosmetic products that contain Zinc Pyrithione will not beallowed in the EU region from 1st March. 2. Butylphenyl Methylpropional (Lilial) Scientists discovered that this ingredient is toxic for animal reproduction. The previous publications allowed 0.1% in rinse-off products and a maximum of 0.001% on other products. However, the latest Annex II amendment prohibits all cosmetic products containing Butylphenyl Methylpropional starting 1st march 2022. 3. Bis(α,α-dimethylbenzyl) peroxide This product is classified as toxic to the aquatic life of an unborn child, and it can cause serious skin and eye irritation. 4. Imiprothrin A single exposure to Imiprothrin may cause non-lethal but irreversible mutagenic effects. 5. Hymexazol Hymexazol is harmful if absorbed through the skin or swallowed directly. It's also harmful to groundwater and aquatic life with long-lasting effects. 6. Mesotrione Mesotrione is toxic to both humans and the environment. It can cause irritation when it comes into contact with your skin 7. Dichlorodioctylstannane Dichlorodioctylstannane has been prohibited because of its toxic compounds. 8. Iprovalicarb Repeated exposure to Iprovalicarb can cause organ irritation. Tests carried out by the EU in 2018 did not find any mutagenicity in this chemical compound. 9. Penflufen Penflufen causes adverse effects on internal organs. It also causes delicate parts such as the skin and the eyes. 10. Methylolacrylamide Methylolacrylamide eye irritation and mild irritation for the skin. It has also been proven to cause long-lasting harmful effects on aquatic animals. This compound can easily be absorbed by the skin and trigger an allergic reaction. 11. Flurochloridone Repeated exposure to Flurochloridone may lead to skin dryness and cracking. Besides, if swallowed, it can cause a skin allergic reaction. 12. Sodium N-(hydroxymethyl)glycinate Glycinate is added to some skincare products for skin softening. It is a chemical preservative commonly found in cosmetics that helps prevent bacterial or fungal growth.However, it can cause serious health side effects. Human and animal evidence suggests that topical use can cause sensitization and dermatitis. 13. 2-methoxyethyl acrylate 2-methoxyethyl acrylate has been prohibited from cosmetic products because of its adverse effects on the skin and eyes, such as irritation and allergic reactions. 14. Diisooctyl phthalate Diisooctyl phthalate, used in some lotions and shampoos, can cause skin irritation. If consumed, it can cause adverse body effects. 15. 2,2-bis(bromomethyl) propane-1,3-diol A study by IARC shows that poor handling of this chemical may cause skin irritations. Long exposure may increase incidences of skin tumors. 16. Paclobutrazol This chemical compound is very toxic for both humans and the environment. It's harmful when inhaled or ingested. 17. Bis(2-(2-methoxyethoxy)ethyl)ether; tetraglyme Research shows Bis(2-(2-methoxyethoxy)ethyl)ether; tetraglyme is harmful if absorbed through the skin. 18. Ipconazole Ipconazole causes eye irritation. It can also cause serious health issues if inhaled or ingested. 19. Dibenzo[def,p]chrysene; dibenzo[a,l]pyrene According to the EU research, Dibenzo[def,p]chrysene; dibenzo[a,l]pyrene is carcinogenic. 20. Dioctyltin dilaurate and stannane This compound can cause toxic reactions on the skin and cause eye irritation. 21. Tris (2-methoxyethoxy) vinylsilane; 6-(2-methoxyethoxy)- 6-vinyl-2,5,7,10-tetraoxa-6-silaundecane This chemical compound has been moved to the Annex I lists because of its adverse health and environmental effects. 22. Silicon carbide fibers Silicon carbide can irritate the nose and the eyes on contact. Repeated exposure decreases may cause a chronic disease of the lungs known as Pneumoconiosis. 23. Fluxapyroxad Fluxapyroxad can cause serious eye damage, and skin irritation, or trigger an allergic skin reaction. So what can you do? -> Check labels. -> Pare down. -> Find alternatives/ go natural. -> Avoid products with ingredients that are harmful. -> Avoid cosmetics products that boast about having long-wearing, water-resistant,   waterproof or sweatproof formulas, which are more likely to contain PFAS. ->Claims of purely natural products are no guarantee of safety. There is no legal backup for such claims. ->Also if possible consult with a doctor. Final thoughts What you used to get a killer look might be in fact killing you! So stay safe by checking the labels! Like us on Facebook, follow us on Twitter, Linkedin & also subscribe to our website LuxembourgExpats Links to explore: https://pubs.rsc.org/en/content/articlehtml/2022/em/d2em00123c https://www2.illinois.gov/epa/topics/water-quality/pfas/Pages/default.aspx  https://www.ewg.org/news-insights/news/2022/10/personal-care-product-chemicals-banned-europe-still-found-us https://www.washingtonpost.com/lifestyle/wellness/pfas-cosmetics-forever-chemicals-toxic/2021/08/11/f6475ab4-f9f3-11eb-8a67-f14cd1d28e47_story.html

Psychologists view intelligence through different prisms. Today, we are looking at what types of intelligence psychologists consider and what the newest addition to the list is. 1)Intelligence Quotient (IQ) 2) Emotional Quotient (EQ) 3) Social Quotient (SQ) 4) Adversity Quotient (AQ) 1. Intelligence Quotient (IQ): this is the measure of a person's reasoning ability. It is to gauge how well one can use information & logic to answer questions or make predictions & gauge short-term and long-term memory. One needs IQ to solve puzzles, maths, and memorize or recall information. 2. Emotional Quotient (EQ): this is the measure of your ability to maintain peace with others, empathize with others, communicate effectively & manage your emotions. 3. Social Quotient (SQ): this is the measure of your ability to build relationships, create a network of friends and maintain it over a long period. Daniel Goleman, author, psychologist and journalist for the New York Times, stated that “as much as 80% of adult success comes from EQ”. His research shows that people who have higher emotional and social intelligence tend to go further in life than those with a high IQ but low EQ or SQ. According to Goleman, incidences of bullying, peer pressure, behavioural problems, violence and substance abuse are reduced in schools that focus on developing their students' EQ and SQ. This in turn leads to improved academic performance and behaviour. Now there is a 4th one, a new paradigm: 4. The Adversity Quotient (AQ): is a measure of a person's ability to manage difficulties and transform obstacles into opportunities. A person who has a high adversity quotient will also have high performance. When faced with troubles, AQ determines who will give up, who will abandon their family, and who will consider suicide. So the latest research suggests that one should get exposed to other areas of life than just Academics. Given below are a few things to practice daily to Develop IQ,as well as  EQ, SQ and AQ to have a sustainable happy life. Recognise and practice character strengths, like curiosity, persistence & collaboration. Understand and manage your emotions, like fear and anger. Work in a team, listen to and appreciate each other. Understand the consequences of your actions. You may explore for more here: sacap.edu.za/blog/applied-psychology/types-of-intelligence

Health Tips! From a 2-year-old to a grown-up Adult we all love chocolates which are included in all our day-to-day recipes from smoothies to cookies to cakes to shakes to ice creams and whatnot. So let us see which version is healthier: As raw chocolate, dark chocolate is the healthiest form and when it comes to the powder version let's see the difference between Cacao VS Cocoa powder. We all are familiar with cocoa powder as its commonly used for baking chocolate cakes/brownies. The latest research says that Cacao powder is the healthiest version since cacao powder is made from fermented cacao beans and has not been roasted & is processed at low temperatures that’s bitter in taste and high in nutritional content. Confusing is in it? Let's now see how the cocoa powder is processed to have a better understanding. The cocoa powder is processed at a higher temperature and also this powder contains added sugar and dairy as a taste enhancer which results in it being less bitter, slightly darker and has lost some of the nutritional value. So what have you been using? Cacao or Cocoa powder? or any other  alternatives? Link to explore more: webmd.com/diet/difference-between-cocoa-and-cacao

The InBody Scale has been found to be 98% as accurate as a DEXA (Dual-energy X-ray absorptiometry) scan. One major benefit of the InBody Scale over a DEXA scan is that patients do not need to be subjected to any radiation. The InBody scan breaks down your body composition to measure hydration and analyze lean muscle and fat content. With InBody, we can help you achieve your goals by focusing on fat loss, not just weight loss. Book your InBody Scan today. Contact: T.profitness@gmail.com Tell: 621 165 792

In our Featured Story Series (FSS) we are delighted to have our next conversation with Milana Zoric, an accomplished psychologist, entrepreneur, mother and an expat. LEN: Hi Milana, welcome to FSS. Share something about yourself: Hi, my name is Milana Zoric, I am coming from Serbia, I lived in France for almost 10 years and I work in Luxembourg as psychologist in Cabinet Paramedical in Niederkorn. LEN: What's your Luxembourg story? What brought you to Luxembourg, and how has life in Luxembourg been? As my husband was a professional basketball player in France for a decade, sport brought us in this region, where we heard for the first time about Luxembourg. As he finished his studies in USA, his diploma allowed him to start a career in a banking world in Luxembourg. As I had until recently only a Serbian passport, and as I am a mother of small children far from my family (which is a common story in Luxembourg), for me it was complicated until I managed to have all the papers needed in order to find a job. Now that I have an EU passport and my Doctorate in Psychology recognized in Luxembourg, everything is in its place. LEN: What's your entrepreneurial journey? How did you get started with Doctor of Psychology? As I am highly educated, I logically firstly wanted to find a job in Luxembourg, specifically in HR services. But as most of the offers were those for the full time positions, and as my husband already had a job like this, it was hard for me, but I refused most of the full time offers as I have small children and as I feel that inner responsibility to be there and create a balance in order to have a happy and healthy family. So I was searching for some part-time jobs until I realized that it’s not that easy to find it. Then, after some time, I simply decided to create my own business and actually restart doing what I already was doing in the past. And that’s psychotherapy and psychological counseling. LEN: What services do you offer? Who are your targets? Besides my Master and Doctorate University degrees, I have 6 years of education in psychotherapy approach called Transactional analysis and more than 10 years of experience in working with people by providing psychological counseling. I am targeting all the people who found themselves in some kind of complex life situations/people under the stress/people who want to reach their full potential in life throughout reaching the balance between different important roles in their life. As I am an active provider of organization called Workplace options, I usually work with people working in companies, but also very often with stressed moms or people who found themselves in some other types of everyday problems (communication problems, self-esteem issues, emotional struggles, family problems). LEN: What are you most proud of in practicing psychological counseling? Firstly, I am really proud that I succeeded in creating a balance between all the roles I find extremely important in life and those are the roles of mother, wife and a working women. As a consequent, I am proud that I can serve to my clients as an example of someone who succeeded to resolve some really complex life situations and give them all the tools to sort out complex psychological states of being. Of course I am also proud that I can be in a service to all the people who need my help, and am satisfied by the fact that people are usually coming to my cabinet in one unpleasant state of being and stepping out almost every time with a smile and with that awakened strength they lost somewhere on their road. I am proud and happy to have that opportunity to work with people in English, French and Serbian language, as well as to have an opportunity to work in person and online also. LEN: What are your hobbies and interests? Creativity is the value I appreciate a lot. As I finished a musical school when I was a child, music stays as an important value, so I love listening to music, dancing, and singing. I also adore running and sports in generally. I was always interested in cooking and healthy nurture so I am constantly reading about and creating some delicious, but at the same time healthy foods. I adore reading and I read always some literature in order to learn more about different ways to help people. As in Luxembourg we also have your own community which contains thousands of people coming from countries from Ex Yugoslavia, I profit from hanging out with my friends whose native language is the same as mine. LEN: What's your favorite spot in Luxembourg? Muller trail definitely as I adore spending time in nature with my family. But I will also never skip the sales in Cloche d’or or in City Concord, lol. LEN: What are your top 3-recommendations for a new comer in Luxembourg? 1. Be ready for some huge changes in your rhythm and lifestyle. 2. Try to create your own zone of comfort where you will feel fine despite the high stress environment people are mostly facing. 3. Be unique and be yourself as it is highly appreciated in this international and multicultural country. LEN: What's your favorite quote? You must give in order to receive. LEN: What would you say would be the recommendations of people who want to start their own business today? 1. Creating a business definitely is not for everyone. You firstly need to have a very flexible mindset in order to adapt to all the risks, obstacles and hard times while creating your business. 2. In order to succeed, you need to create your own, unique personal and professional brand and if necessary search for some brand developing expert who will help you in that process. 3. Do something you really love, something that is driven by your own uniqueness and purpose. 4. Be patient, be open and try to connect in some way with as much people you can in order to enlarge your community. You can learn something from every single person you meet: from a lady in the bakery, from your clients as well as from you concurrency. You can get in touch with Milana for fore information about the services: https://psymilanazoric.com/en/home/ https://www.cabinetparamedical.lu/niederkorn Adresse: 27 rue Pierre Gansen Niederkorn E mail adresse : milanaalincic@gmail.com Phone number : +352 691 699 634 Milana Zoric on LEN: luxembourgexpats.lu/local-business/business-to-business/1100000985 Linkedin: linkedin.com/in/dr-milana-zoric-15637b181 Instagram: instagram.com/psyzoricmilana

Experts are exploring a potential link between Covid-19 vaccines and changes to periods and menstrual cycles in some people. After being Vaccinated for COVID-19, many people have reported unusual symptoms like swollenlymph nodes,"COVID arm" and blood clots. For more info: health.clevelandclinic.org/will-a-covid-19-vaccine-throw-your-period-off covid.joinzoe.com/post/covid-vaccines-menstruation  

We go-to school, make good friends and we have a good time. These relationships tend to be stronger. We then grow-up to college, and build beautiful friendships. Then, we find our first job, then relationships, break-ups, jobs, colleagues, marriage, kids and more. One day, we start feeling that our friendships are intact but our friends are far. We want to meet new people, we look around, and the world is filled with dating apps. We move to a new country, new city, new place, we are suddenly devoid of friends. How we wish we had a place where we can search for people, look at interests we share, get talking, and build new friendships. We felt so, and we know many of you share this feeling. That's when we attempted to create Meet People and make friends feature on LuxExpats. Meeting new people should not be difficult. In fact, it should be very easy. In fact, all of us want to make friends. Now, this has become a reality with Meet People with matching interests. luxexpats.lu/meet-people Once you join Meet People with few clicks, all you've to do is simply look for shared interests and start chatting in no-time with new and interesting people. Anything that's built to last has to be sustainable. For all basic members, we enable 10 profiles for free chat, and these profiles are regularly refreshed with new people. At the cost of only buying one Cappucino a month, you can become a Premium Member and get access to all filters, preferences, searches, and unlimited chats in LuxExpats. We are constantly adding to the Premium benefits, including upcoming new ways to earn money, exclusive special discounts, and LuxExpats team support. With Meet People, filter and say hi to new people. With one button, you can find all people matching your interests. You can also share your feeling with "Feelings status" and add a description of whom do you want to reach you with simple descrptions. The world is now your oyster; meet badminton players, parents, travelers, and more in one place. More power to women: We have introduced more power to all, but particularly also to women. As a woman, you want your profile to be shown only to other women, you can simply select to show your profile to other women only. Men can do the same, or can simply leave at the default setting of meeting any gender with shared interests. Looking back: Since we started LuxExpats as a community in 2012, one of the recurring themes was how to meet new people. We now have an answer to this. This is just the beginning, and more features on language, country of origin and many more awesome features are being developed as we speak. Making friends has never been easier in the new app driven world. We are glad to be part of the LuxExpats community. Hurray! luxembourgexpats.lu/meet-people

Food is all we live for will be an understatement. Healthy and timely food is a must for happiness, longevity and quite frankly, for a good life. Luxembourg for the longest period of time was lacking optionsto have good food delivered in a timely way. Whilst the neighbouring countriesincluding Germany, France and Belgium were enjoying good delivery options,Luxembourg’s residents were to be content with over-priced under-served delivery options. Off late things have changed for the better, particularly during the Covid19 lockdown times, restaurants and food delivery service have sprung-up with many options to the delight of Luxembourg residents. Today, digital ordering is representing  almost half of all food delivery visits,expanding beyond traditional dinner delivery to encompass even breakfast and lunch deliveries. Let’s have a look at one of the leading Food delivery apps in Luxembourg, WeDely. WeDely gets your food delivered right at your doorstep anytime, anywhere. WeDely receives and delivers thousands of orders every day and its platform has hunrdreds of restaurants listed with all kinds of cuisine options including Indian,Italian, Luxembourgish, Sushi, Healthy, American etc. WeDely serves the centre and south of Luxembourg with new areas enlisted to be covered soon. Luxembourg is known for limited options, early-closing times and slow service. But apps like WeDely increases your options with deliveries all throughout the year between 11am-10pm. And the average delivery time only about 35mins, as opposed to more than an hour deliveries. WeDely is expat friendly, and is a partner to the Luxembourg Expats Network, offering also quick food delivery options and coupons to engage closely with customers. Good food, timely deliveries are important for a happy meal. WeDely does a great job at that. Luxembourg is not only providing a peaceful home, but also an engaging ecosystem that expats can cherish. For orders, visit www.wedely.com [Sponsored]

Overwhelmed with all the information about COVID-19 vaccines? Let's have a quick look at the vaccines. The European Commission believes that an effective and safe vaccine against the virus is our best bet to achieve a permanent solution to the pandemic. The development and distribution of safe and effective vaccines against COVID-19 is at the heart of the European Commission’s coronavirus response. As on 7th June 2021, 270 million doses have been administered in the EU with 48% of the EU population having received atleast 1 dose of the vaccine. Vaccine development is a complex and lengthy process, which normally takes around 10 years. With the vaccines strategy, the Commission supported efforts and made the development more efficient, resulting in safe and effective vaccines being distributed in the EU by the end of 2020. This achievement required running clinical trials in parallel with investments in production capacity to be able to produce millions of doses of a successful vaccine. Strict and robust authorisation procedures and safety standards are respected at all times. Till date 4 safe and effective vaccines against COVID-19 have been authorised for use in the EU following positive scientific recommendations by the European Medicines Agency based on their safety and efficacy data.These 4 vaccines are also WHO certified COVID vaccines. The safety and effectiveness of the vaccines will continue to be monitored as it is used across the EU, through the EU pharmacovigilance system and additional studies by the company and by European authorities. The Commission has also started work to anticipate and tackle new variants of the virus and to rapidly develop and produce on a large-scale vaccine effective against those variants. As robust clinical data becomes available, these vaccines could be administered to cover more population groups such as pregnant & lactating women & younger age groups. Additionally, the Commission is in discussion with Sanofi-GSK, CureVac, Novavax & Valneva for procuring vaccines manufactured by them with the aim to step up vaccine manufacturing capacity in the EU. For more information: https://ec.europa.eu/commission/presscorner/detail/en/ip_20_1103 https://ec.europa.eu/info/live-work-travel-eu/coronavirus-response/public-health/eu-vaccines-strategy_en#authorised-vaccines

The theme of the World no Tobacco Day 2021 is 'Commit to quit.' World No Tobacco Day is observed on May 31 every year to highlight the risk associated with the use of tobacco. The annual campaign is an opportunity to raise awareness to help reduce use and protect the health of the people "Quitting smoking is therefore the best thing smokers can do to reduce both their risk of serious COVID-19 disease and their risk of developing cancer and heart and respiratory disease." , Paulette Lenert. "Don't let tobacco take your breath away!" 1 year of smoking cessation = 50% less risk of a myocardial infarction The Ministry of Health also wishes to recall that stopping smoking is beneficial at any age: after 48 hours of stopping, the body is better oxygenated and respiratory function improves; after 1 year of stopping, breathing returns to normal and the risk of myocardial infarction is halved; after 10 years of quitting, the risk of dying from lung cancer is halved compared to that of a smoker; after 20 years , the risk has reverted to that of a non-smoker. For more info: gouvernement.lu/fr/actualites/toutes_actualites/communiques/2021/05-mai/28-tabac.html

Luxembourg now allows downloading your Covid vaccination certificate from MyGuichet. Requirements are simple: a) You're vaccinated b) You've a private space in MyGuichet. You can login and download directly from the website.  guichet.public.lu/en/citoyens/sante-social/coronavirus/vaccination/demande-covidcheck-certificat-myguichet.html You've to still respect the barrier gestures and its recommended to continue to wear masks.

The question on top of many people's mind is, when can I get vaccinated? When will I get the vaccine invite? As of today, 19 May, the folks in the age range around 40 yrs are expected to get a vaccination invite within the next few weeks. Is vaccination optional or mandatory? Vaccination is not mandatory and is only voluntary. Many people who get the vaccine invite are not showing up at the centre. Where are the vaccination centres? There are at least 6 new vaccination centres are added and are proceeding at a rapid pace. Check the list of vaccination centres here luxembourgexpats.lu/stories/resources/1100000692 What are the available vaccines? 1. Moderna 2. Pfizer 3. Astrazenica 4. Johnson and Johson Do I get to choose my vaccine? The doctor on-site makes the choice of which vaccine. You can refuse the vaccine choice but you cannot choose which vaccine. Of course you can try to request and see if the doctor is accomodating but in general, its really not your choice on which vaccine. What happens if I refuse my vaccine? You can refuse your vaccine. In this case, you will not be vaccinated at that point. But, you can register for the waiting list and you will be called at the end of the vaccination roll call. What are the ways I can get vaccinated? 1. You will get an invite in a roll call. You use the invite, register for an appointment, and show-up for the appointment with the invitation letter, appointment confirmation, ID card and Social Security card to get vaccinated. 2. You can register in the waiting list. This is outside of the roll call and you may get an invite earlier than the roll call. 3. You can also register for the "left over vaccine" list. As people are not showing up for their vaccine, you will be called at the end of the day from the centre for left over vaccines. You need to (a) stay within 20mins from the vaccination centre (b) you should register it every day. (Update: this option ended on 8 May and no longer an option)

Opening times: Monday to Saturday 07:00am - 07:00pm For all vaccination questions: 247-65533 Access to vaccination centres are barrier-free and wheelchair accessible. If necessary, one can be accompanied during the visit to the vaccination centre. -------- Hall Victor Hugo 60, Avenue Victor Hugo 1750 Luxembourg Luxembourg google.com/maps/place/60,+Avenue+Victor+Hugo+1750+Luxembourg Esch-sur-Alzette 30, Avenue des Hauts-Fourneaux 4362 Esch-sur-Alzette Luxembourg google.com/maps/place/30,+Avenue+des+Hauts-Fourneaux++4362++Esch-sur-Alzette Ettelbruck - Sports Hall CHNP Rue du Deich 9012 Ettelbruck Luxembourg google.com/maps/place/Rue+du+Deich++9012+Ettelbruck Mondorf - Scout centre Badboeschelchen 1, route de Burmerange 5659 Mondorf-les-Bains Luxembourg google.com/maps/place/1,+route+de+Burmerange+5659+Mondorf-les-Bains Luxembourg Air Rescue Luxembourg Airport - Gate E13 1110 Findel Luxembourg google.com/maps/place/Luxembourg+Airport+-+Gate+E13+1110+Findel Steps to-do in vaccination centres luxembourgexpats.lu/stories/resources/1100000693

Luxembourg is vaccinating its residents in 6-phases. You can perform an antigen self-test at home. You can get PCR tests done on invitation. More info: Vaccination steps: 1. You will be invited to the vaccination by post. 2. The invitation contians a personalised code with limited validity. Please note that this cannot be extended! 3. Please use this code to make your appointments online. Book an appointment for the vaccination. 4. Follow the industructions to get your appointment. 5. For some vaccines, a second injection is required. You will receive your 2nd appointment during your visit to the vaccination centre. covid19.public.lu/en/vaccination.html Antigen self-test: You will get a self-test kit inivte that you can pick up. The date, time and centre to pick-up willl be included in the letter that you can pick-up. covid19.public.lu/de/testing/selbstest.html (DE) covid19.public.lu/fr/testing/selbstest.html (FR) PCR test: PCR test invite willl be recieved with a code for you to test. The letter will be sent by post using which you can test for Covid-19. covidtesting.lu Hotline: +352 247 655  33 covid19.lu

5 most important nutrition rules to help you get the best gains from your workouts: 1.Make sure you consume adequate calories every day 2.Split your total calories fairly evenly over 5–6 meals per day 3.Take in at least 1 gram of protein per pound of bodyweight each day 4. Eat plenty of fruits and vegetables 5.Emphasize workout-window nutrition

Squats, side planks, and pushups - the triple threat of body weight exercises that a live online coach can help enhance and take to the next level.HOME BODY WEIGHT EXERCISESAs the pandemic continues to take its toll on people around the world, it’s driven most of us to move our gym workouts, to home or park workouts. Sure, you may not have the same high-quality equipment that you’d normally find in your local gym, but nevertheless, staying fit is a way of life, and incorporating bodyweight exercises (like squats and side planks) into your routine will work wonders on keeping you mentally and physically healthy. Coming up are 3 of the best  bodyweight exercises you can do to strengthen your stride, and maintain (or push towards gaining!) your incredible physique.1. SHAPE THAT BOOTY WITH SQUATSWhat bodyweight exercise allows you to not be able to walk properly the next day?First of all, get your mind out of the gutter! The answer is: the squat. But why are squats often deemed as the ‘kings of lift’? Well, that’s because this particular bodyweight exercise comes with a wide variety of health benefits, and is a great way to achieve the booty of dreams!Possibly the best thing about squatting is that it never gets stale. With technology moving at such a fast pace, you are presented with 1-1 online coaching programs like Sport Activator. It gives you the ability to connect with an online coach, live, and from anywhere in the world. This alone leaves you with absolutely no reason not to squat! Sit back and stay tight (pun intended) - We have a couple of reasons as to why you should shape that booty, backed by science:When you squat it builds character and disciplineIt strengthens your coreAbsolutely crushes caloriesBoosts athletic ability and strengthThey can be done anywhereDoing the squat bodyweight exercise is simple! But for those who are beginners, let’s take a look at exactly how to do it: Start with making sure your toes, knee, hips, and shoulders are all in line.When going down breathe in, and when going up slowly breathe out as you move. 2. PUSH UP, THEN DOWN, THEN UP AGAIN!!Pushups are incredibly good for us. The main reason for this is because this bodyweight exercise literally gets the whole body involved, and stands as a staple for many other workouts such as yoga, HIIT, and pure strength training. Let’s set the record straight on pushups by explaining the legitimate health benefits you’ll get from doing them on the regular and how to do pushups correctly:Pushups improve your upper body strengthThey can double as cardioImproves postureStrengthens your bonesHow to do pushups correctly: Make sure to hold abs in tight and maintain a straight posture.Align your shoulders with your arms.When going down breathe in, as you begin to go up, breathe out.3. THE SIDE PLANK!Even if you don’t consider yourself a master yogi, the side plank is a pose you’ll want to start practicing on the regular. When you hold this pose for even a few seconds, your body will punish you by reminding you that you’re definitely not working out your obliques nearly enough.  Side planks are exercises that are unilateral, meaning that they only work one side of your body at a time. You’ll also really feel it since your muscles will be working double-time to support your entire body. Let’s find out what the benefits of the side plank are: Less stress on center abdominal muscles.Helps in building your balance and coordination.Sustain great posture and ease of movement by building a strong core and better balance.How to correctly do a side plank: Align your heal, hips, and shouldersMake sure to keep your body nice and tightSet a timer to hold as long as you canContinue to take big deep breaths in and out throughout the plankIdeally, you should be able to hold the side plank position for at least 60 seconds. If not, then it’ time to work harder! SPORT ACTIVATOR - YOUR LIVE ONLINE COACHUnlike other coaching platforms who just send you videos to imitate, Sports Activator provides you with 1-1 live online coaching directly from the comfort of your own home. They bring together a team of expert online coaches, along with professional athletes, in order to assist you in achieving your life goals, anytime, anywhere. It doesn’t matter whether you’re a beginner, or a professional, SA will stand alongside you and adapt according to your needs. So far, the online coaches at Sports Activator have helped hundreds of people fall in love with themselves, will you be the next?Sponsored: https://sportactivator.com/

Only seven minutes a day can get and keep you fit. It might sound little time but results seems to be remarkable. Keyword: Consistency. Yes, be consistent with seven minutes a day. Here we go: 1.Abdominal Crunches:Lie flat on your back with your feet flat on the ground, with knees bend at 90 degrees and your toes turned inwards and touching, Push your back down flat into the floor to isolate your abdominal muscles.Need to squeeze the abdominal muscles for a count and the return to start position in a smooth movement. 2.Planking:First, get into the pushup position on the floor and bend your elbows and keep them on the floor and then you need to ensure that your body is straight from head to toe and is kept parallel with the floor. Remain in the position as much as you can and you need to breathe normally during the workout. 3.Push Up and Rotation:Get into pushup position. When you lift your your body just twist and rotate to the right side. Lift-up the right arm and extend right. Get back to the starting position and repeat the same with the left side of the body. Repeat this for 30 seconds, This workout will strengthen your torso. 4.Jumping Jacks:Stand with feet together and hands by your sides and simultaneously raise your hand up above your head and while jumping up spread your feet above twice shoulder-width apart. Then bring your body back to the starting position. 5.Push-Ups:Start this exercise on your hands and knees with your hands underneath your shoulders and then you need to come onto the balls of your feet and the heels of your hands, walk the feet back until you are in the plank position and bend your elbows lowering your body down. Try to do 10 times. 6.Squat: You need to go as deep and low as you can comfortably and to keep your knees tracking over your toes. Then your back should remain flat and next you need to keep your chest lifted and don't allow it to cave in.Remember that your feet should constantly press again the ground and don't come on to the balls of your feet.   

Today we are writing about simple things we can do in life that makes our life healthier and happier. A healthy life is a happy life. None of what we document below is not known to you. So, we won't be introducing you to new topics but merely accumulate a reference list to remind ourselves.Drink water: Water and fluid intake for the human body is essential. Many ailments can be avoided with proper fluid intake. About 15.5 cups (3.7 liters) of fluids for men. About 11.5 cups (2.7 liters) of fluids a day for women.Eat healthy: Eat a variety of food. Green vegetables, protein (Chicken, pulses). Avoid obviously unhealthy foods such as pastry, pizza. Yes, one can cheat every now and then for pleasure.Sit idle for 10mins every day: This is under-rated and almost never spoken about. If you think about it, most of us don't even spend 2 mins per day in silent thinking. Unless you think, we won't be able to better ourselves. Allocate 10mins per day for thinking in silence without talking, reading, watching or staring at your mobile/computer. Preferably in the morning.Read about topics outside of your work: We tend to be over-involved in the topic that we work on daily. This makes our ability to appreciate others and viewpoints difficult over time. So, make an effort to read about topics that you don't know much about. e.g. If you're an artist, read about engineering. Its not important how much you understand, its rather important that you're consciously opening up your mind to newer topics.Smile: Smile is the gateway to your heart, mind and soul. A genuine smile can open-up unexpected opportunities. No one likes to be around a grumpy soul.Spend time with family: At the end of the day, an important part of our legacy is our family and their well-being. Spending time, consciously, and being present with our family members will make your life way more happier and easier.Avoid alcohol and Smoking: Alcohol and smoking makes your health worse. Much has been written and already known. We will simply highlight it.Get most important work done: As explained in the book "Black Swan", not all decisions we make change our lives. But important decisions do. So, get the most important work done. You can afford to be lazy on less important topics.Move your body: Walk, jump, run, play. Do anything. But move your body physically everyday.Bonus: This is the bonus point most of tend to simply miss out. A lot of us know what is to be done and we try do it. But one thing we miss is that we don't put "consistent effort" in doing it. It's not important how much you do sporadically. What's important is how much you do consistently. Unless we get this right, we won't achieve the desired results. This is the hidden secret of success.We hope you found this summary helpful, useful and practical. If you've suggestions or would like to add other points, please contact us at hello@luxexpats.lu  About us: Luxembourg Expats is for expats, by expats. We are focused on making expats' life easier and happier in Luxembourg. To this extent we, through our platform and online communities, bring together relevant local businesses and services, real-estate, offers, buy/sell and events. Sign Up and join our marketplace community on www.luxembourgexpats.lu. 

Sprouts are loaded with nutrients and have tremendous health benefits. It is also known as the nutrition powerhouse, sprouts are extremely low in calories, rich in fibre, enzymes, protein, and other micro-nutrients. Moreover, it is easy to prepare and you can have it as salads or just toss them with veggies.1. Helps to lose weightSprouts contain fewer amounts of calories and are a rich source of fiber. Having a bowl of sprouts between your meals can make you feel fuller and reduce appetite, which is quite beneficial when trying to shed kilos.2. Good for your stomachFiber-rich sprouts are good for your digestive system. They promote easy bowel movement, keeps constipation at bay and improves overall digestion. 3. May control blood sugar levelsSprouting decreases the total amount of carbs in sprouts.4. May improve heart healthHaving sprouts may also improve your heart health and reduce the risk of developing various heart-related diseases like high blood pressure. 5. Build the immune systemHigh in vitamin C, sprouts are a powerful stimulant for the white blood cells in the body, which fights infections6. Good for eyesightThe antioxidants present in sprouts also protect the cells of the eyes from free radicals.

Whether you are a student or an office goer, almost everyone suffers from occasional neck pain and stiff neck. Some of the reasons for neck pain are bad sleeping posture, long hours of sitting or staying glued to your smartphone and the reasons can be endless.Constant neck pain and stiffness can become a hindrance in your daily life. Following are the 4 exercises you can do at home to relieve neck pain :1. Turn your neckSlowly turn your neck towards one side and hold the posture for 5-7 seconds.Ensure that your jaw is at the same height throughout.Gently turn your neck to the other side and hold for 5-7 seconds. Repeat the exercise 5 times.2. Neck tiltIt is one of the simplest exercises to get rid of neck pain. Simply tilt your neck downwards and touch your chin to the chest.Hold the pose for at-least 5 seconds. Return to the original position.Repeat the exercise 5 times.3. Side tiltTilt your neck sideways (towards your shoulders) and hold the position for 5 seconds.Return your head to the center.Tilt your neck to the other side and hold the posture for 5 seconds.Repeat the exercise at least 5 times on each side.4. Shoulder extensionStraighten up your body and make sure your posture is perfect. Push your neck forward and pull your shoulders together in alignment. Hold the position for 5 seconds and feel the stretch on your neck muscles. Gently return to your original position.Repeat the exercise 5 times. 

Are you suffering from obesity? Then it's time to add avocado to your daily diet. Meals that include fresh avocado as a substitute for refined carbohydrates can significantly suppress hunger and increase meal satisfaction in overweight and obese adults, a recent study suggests. A new study in the journal Nutrients adds more evidence to consider, by showing that overweight or obese volunteers who had eaten avocado as part of a meal felt less hungry after 6 hours, compared with those who had eaten a low-fat, high-carbohydrate meal.The research found that meals including avocado not only resulted in a significant reduction in hunger and an increase in how satisfied participants felt, but also found that an intestinal hormone called PYY (PYY: A hormone concerned with hunger and the lack of hunger )was an important messenger of the physiological response. 

   Personal Trainers' 12 secrets of Successful Exercise  1. In the land of the gym machines, technique is king Incorrect technique risk causing injury and is often pointless: your body won’t reap any benefits.2. Learn to do things properly, and then slow downThe body adapts to movement patterns, so the more you do it, the better you’re going to get. 3. Fitness classes can be great – but tread with caution4. If you are a newbie, it is easy to get things wrong5. Women, lifting weights won’t turn you into Hulk HoganLifting weights will help you to stay strong and active into old age, and can reduce your likelihood of having back pain or bone fractures in later life. 6.  Find your real motivation7. Be realistic about what exercise alone can achieve8. The odd jog isn’t enoughJust having a little stroll around the park isn’t going to help. The NHS advises adults aged 19 to 64 to do 150 minutes of moderate activity a week, in addition to twice-weekly strength exercises, to stay healthy. 9. Push yourself. 10. You don’t need fancy gear or boutique-gym membership11. Don’t do the same thing week-in, week-out12.Go at your own pace, and don’t be afraidClick the link to read more - https://buff.ly/2Z3GAxG 

What you eat before a workout is important. If you're going to put the machine that is your body through the paces, you want to fuel it first with proper nutrition. So it is important to know what to eat before a workout.What is the best thing to eat before exercising:Not eating enough before a workout can make you dizzy, lightheaded, nauseated, or lethargic. It can also make you more likely to injure yourself. There's no one meal that you need to eat before working out. Instead, focus on these things:Low fatModerate in carbs and proteinLow fiberIncludes fluid What to eat during a workout:Ingesting carbohydrates during your workout allows your muscles to perform more work. Consider adding a carbohydrate beverage such as Gatorade or a carb-loaded protein bar during your training session for best results. What to eat after a workout:Eating after a workout is all about replacing the calories you used up. For one, it's important to replenish the glycogen that has been depleted during your exercise. Secondly, eating protein after a workout is a must for a speedy muscle recovery, particularly after weight training. Plus, food contains electrolytes (which are minerals that your neurons need to fire properly), which you lose when you sweat.  

You might have heard of 10,000 steps per day is the right number to set as your daily target. A goal of 10,000 steps per day was created as a promotion by a pedometer company in Japan in the 1960s and it became popular as it was adopted by walking clubs. The number wasn't based on research—it just sounded good.It's a good idea to find out how many steps a day you walk. A study found a threshold for reducing the risk of premature death is 4,500 steps per day. Even a small increase in steps per day above being inactive can make a difference in health. Walking helps to reduce your risk of these common health problems:Heart diseaseObesityDiabetesHigh blood pressureDepressionHow far will you go today? Your goal will depend on your starting point. But nearly everyone can reap the benefits of walking more, step by step.

Do you feel exhausted after sitting for a long time on the chair before your desktop ? Is your body getting stiff ? All this could lead to adverse health effect.But don't worry these simple exercises can be carried out easily on the chair and in the office without the need of any equipments.Rubber Neck Sit up tall and drop your right ear down towards your right shoulder (No need to touch it!) and hold for a few seconds and repeat for the left side.Reach for the Stars Interlace your fingers and reach up towards the sky, as high as you can by keeping your palms facing up towards the ceiling.ShrugsRaise both shoulders up towards your ears and hold for a few seconds and release. Repeat a few times for good measure.Knee HuggerWith a bent knee, lift your right leg up and grab it with your arms and pull it in as close to your chest as you can. Hold for 5–10 seconds and make sure and do it on the left side, too.Walk/Jog/Run in Place30–45 seconds. 3–5 times. This one is as simple as it sounds. Stand up from your chair and get to it.

You will need B12 Supplements: As it naturally occurs in only animal foods like milk or eggs. Extra Iron: The iron in plant food is not as easily absorbed when compared to that of meat.Find new protein sources: Include lentils, soy, beans and quinoa in your daily diet.Try to use natural products: Choose natural soy foods like tofu, edamame and miso and avoid processed foods.Read the ingredients carefully while purchasing food items.Never try to change all at once. Slowly inculcate the change in food that will help to maintain the balance.

Scientists and many spiritual teachers alike agree that the simple act of smiling can transform you and the world around you. Research shows us that a smile is contagious. It can make us appear more attractive to others. It lifts our mood, as well as the moods of those around us and it can even lengthen our lives. So before you read on, bring a nice, genuine smile on that face of yours. Researchers classify smiles as being of two types: standard smiles, where only the mouth shapes the smile, and genuine or Duchenne smiles, where the muscles around the mouth and the eyes create the smile. (The latter was named after French neurologist Guillaume Duchenne, who used electrophysiology to show how truly happy smiles also use the muscles around the eyes.) The act of smiling activates neural messaging that benefits your health and happiness. Charles Darwin explored the nature of smiling in his book The Expression of the Emotions.  "Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy." —Thich Nhat Hanh

When we skip breafast and eat dinners late it leads to an unhealthy life style. Such eating habits can cause worse outcome that may also lead to heart attack. According to a study, people with these 2 eating habits are more likely to have heart attack and chest pains.  It is always recommeded to have one-two hours of interval between dinner and bed time.  The best way to live is to eat your breakfast like a king. A good breakfast must consist dairy products (milk, yoghurt and cheese), carbohydrates (whole wheat bread, bagels, cereals) and fruits of your choice. What foods make a nutritious dinner? Vegetables and/or salad – use different cooking methods for variety in your vegetables, try boiling, steaming and stir-frying. Carbohydrate foods like potatoes, pasta, rice or bread. Protein foods such as meat, poultry, fish, eggs, beans and nuts.  Make dinner family time. Use the time to sit down as a family and talk about the day. Children learn their behaviours from the adults in their lives, seeing you taking time for dinner is likely to make them do the same.