How to Achieve Health and Fitness

Many people are in search for health and fitness, but what are really the essentials for health and fitness and how do you achieve good health and overall well being?When you have a closer look at the concept, it all boils down to the following four components, which are crucial for healthy living.They are:*1 Good Nutrition*2 Regular Exercise*3 A Good Night Sleep*4 High Quality Nutritional SupplementationIf we choose to make good nutrition – including supplementation – and an active lifestyle a daily habit, we could add 5 to 15 healthy years to our lives.Healthy living means: keeping a balanced, healthy diet, avoiding smoking, excessive use of alcohol and toxic chemicals, taking regular exercise, a good night sleep and supplementing our diet with high quality nutritional supplements.I will describe in more detail the above mentioned four components for healthy living.First of all: Good Nutrition.You probably heard it before: “You are what you eat.” Although I like a more accurate definition.it is better to say: “You are what you can get out of your food.”Good nutrition is fundamental for good health.The human body is a complex system that requires a full spectrum of nutrients for optimal health.What do we mean by “good nutrition”?Good nutrition means: eating the right food that contains all the right carbohydrates, protein, fat, fatty acids, vitamins, minerals and trace elements, based on your body type.A second factor that determines good nutrition is our body’s ability to absorb the nutrients from the food that we eat. The nutrients have to be in a form that the cells can accept them, and the cells have to be in optimum condition to be able to absorb the nutrients. This is called bio-availability.These are the keys to successful nutrition and two often overlooked facts. That is one of the reasons most nutritional supplements miss the mark, they don’t address the cellular condition of the body.You may think that regular exercise, a positive mental attitude, while applying the golden rule: ‘everything in moderation’ the key is to good health. However, if you understand the damage caused by processed foods, it will motivate you to change your diet, if you are aiming for a high level of health and freedom of degenerative diseases.Acid-alkaline balance. We should consume acid- and alkaline-forming foods in the right ratio’s. This is not hard to realize, when we know that, generally speaking, fruits and vegetables are alkaline-forming and the rest is mostly acid-forming, with a few exceptions. You can read more about acid- and alkaline-forming foods in my article.The Australian diet contains nearly one-and-a-half times more acid-forming food as it does alkaline-forming food. This ratio should be the other way around. The problem with eating too much acid-forming food is that it builds up toxic waste products, and is the cause of most of our health problems. A diet that contains insufficient fruit and vegetables is missing vital antioxidants, beta-carotene, vitamins and minerals. They are most important to prevent oxidation, caused by free radicals, which are the main cause of heart disease, stroke, cancer and other diseases.We also need a sufficient amount of antioxidants, to counteract the formation of free radicals, caused by our stressful lifestyle, pollution in air and water and malnutrition. Oxidative stress has shown to be the root cause of over 70 chronic degenerative diseases.Every day, the DNA in each cell in your body faces about 10, 000 attacks from cell-damaging forces known as free radicals, which are unstable oxygen molecules that have lost an electron. Free radicals are naturally produced as your body turns fuel to energy, but you also get them from pollution in air and water, stress, smoking and radiation from the sun.These volatile molecules cruise around your body trying to stabilize themselves by stealing electrons from other molecules. When they succeed, they create still more free radicals, causing a sort of snowballing procession of damage.Free radicals don’t just occasionally pop up here and there. Up to 5% of the oxygen that each cell uses is converted into free radicals.Free radical damage is thought to play a role in the accumulation of low-density lipoprotein (LDL) cholesterol and the lining of your artery walls. This can lead to a narrowing of the arteries called atherosclerosis, which contributes to heart disease. And when free radicals damage DNA inside the cells, the results can be cell mutations that lead to cancer.It is not all about nutrition, neither is it all about exercise. A balanced lifestyle is the key. Exercise at least three times per week. Aerobics, jogging, swimming, cycling and also include weight lifting in your exercise routine, which is important for maintaining a healthy bone-structure.The key is to do the right exercise. Aerobics are usually recommended in the weight loss industry, the more intense the better, which is all wrong!! The problem is that aerobics exercises that raise your heart rate above 120 beats per minute, which include running, rowing, swimming, cycling and many of those fancy aerobics classes in health clubs, all strip off muscle almost as much as they strip off fat.And as you know, muscle loss reduces your ability to burn fat and sets you up to become even fatter. Remember, muscle is the engine in which body fat is burned. You should do everything you can to maintain it for the rest of your life.Walking is good for many health reasons, it also burn some fat and will not burn muscle. But the best exercise for fat control is wide-variety high repetition resistance training, using weights or machines.By exercising all the muscles of your body, you burn a lot of fat. Another advantage of resistance exercises is that it increase muscle and as a result provide more muscle cells to be able to burn fat. It’s a real health bargain.Another important factor is proper pace. Don’t overdo it. You can’t force things to happen at once. The secret to good health is consistency and steadiness. The right amount of food and regular exercise.The simple technique of ‘deep breathing’ can make a powerful contribution to feeling good and being fit and well. Our bodies need an abundance of physical and mental energy to be able to function at their best.The energy source is food, but food is useless without oxygen, which is the key to our power. The more oxygen we deliver to our cells, the more energy we will have.Breathing is the way we obtain oxygen and the benefits of periodic deep- breathing are enormous. However, if our breathing is shallow, we cripple the functioning of our systems. When the oxygen supply to our lungs is not sufficient, it can contribute to illnesses, both physical and mental. Posture is important for proper breathing.The third factor of health and fitness is a good night sleep. There is nothing more beneficial than a good nights sleep and there is a great physiological need for it if the individual likes to feel refreshed and alert during the following day. Sleep is also important for your memory and learning capacity and possibly for maintaining a good immune system. But there are still many unanswered questions regarding the function of sleep.This is possibly best explained with the fact that people suffering from insomnia also suffer from reduced concentration, reduced memory and decreased ability to accomplish daily tasks. They are also at greater risk for work related accidents and road accidents, many sick days, increased use of healthcare services and a lower perceived quality of life.Insomnia is usually perceived as related to not getting enough sleep, which means that the person either has trouble falling or staying asleep. However, poor quality of sleep, whereby the sufferer wakes up not feeling refreshed, even after sufficient hours spent sleep, is a common complaint, especially by elderly people.Melatonin is a naturally occurring hormone in the brain, manufactured by the pineal gland and secreted at night. It is quickly degraded, but by being continuously secreted all through the night, it acts like a sleep regulator and ‘signal of darkness’ in humans. However the natural production of melatonin tends to decrease with age. specially in elderly suffering from insomnia, the production of melatonin is decreased compared to elderly with no sleep problems.Research has proven that melatonin, when taken in small doses of 0.1 milligram, can decrease the effects of jetlag, like sleeping difficulties and tiredness.The fourth component is: a high quality nutritional supplements. As I mentioned earlier, most supplements do not address the cellular condition of your body. Even worse, many are in a form that is unacceptable for the cells themselves and don’t contain biological available substances that are useful for the cells in your body.People who are suffering from a chronic degenerative disease are under greater oxidative stress than normal. In this case, optimizers are important to use in order to support any existing nutritional program.It’s been scientifically proven that there are substantial health benefits in taking nutritional supplements. The benefits of nutritional supplements are scientifically verified over the past two years. Hundreds of scientific studies have proved that nutritional supplements can significantly reduce the risk of degenerative diseases.Apart from the future benefits, eating well and exercising regularly to achieve health and fitness, also enable us to enjoy life so much more right now!

Safeguarding Intellectual Property in the Republic of Panama

Panamanian Intellectual Property Law No. 35 of May 10, 1996, replaced the obsolete legal provisions on Intellectual Property, which were in existence for more than sixty years. This law simplifies the process of registering trademarks and allows for renewal of a trademark for ten-year periods. The law’s most important feature is the granting of ex-officio authority to government agencies to conduct investigations and to seize materials suspected of being counterfeited.This new legislation introduced modem concepts recommended by the World Intellectual Property Organization (WIPO), consistent with the policies of the World Trade Organization (WTO), thus bringing Panama into line with international developments on industrial property, which has reduced the infringement of foreign trademark rights in Panama.In addition, Panama is party to the following international agreements:(a) The Trade Related Intellectual Property Rights (TRIPS) contained in the Marrakech Treaty, approved by means of Law No. 23 of 1997;
(b) The Berna Convention approved by means of Law No. 3 of January 3 1996;
(c) World Intellectual Property Organisation (WIPO) Treaty approved by means of Law No. 93 of 15 December 1998;
(d) The General Inter-American Convention for Trademark and Commercial Protection approved by means of Law No. 64 of 1934; and
(e) The Paris Convention, approved by means of Law No. 41 of 1995.In Panama, differing from other jurisdictions where cases of industrial property are of administrative nature, since 1997, the IP jurisdiction has been removed from the Ministry of Commerce and Industry and given to special courts with exclusive competence to handle IP conflicts (ie, oppositions, cancellations, infringement of trademarks and copyrights, etc). Also, the District Attorneys’ office is specialized in the prosecution of IP rights. Since the creation of this specialized jurisdiction within the court system, the proceedings regarding these subjects have been more expedite and owners are allowed to get a better protection of their IP rights in Panama.The creation of specialized prosecutors for intellectual property-related cases has strengthened the protection and enforcement of intellectual property rights (IPR) in Panama.Panamanian Intellectual Property Law also includes criminal enforcement and criminal penalties such as prison, which are the most effective methods and procedures in the fight against infringement of intellectual property rights.Another major difference from foreign jurisdictions is that in Panama custom authorities and administrative authorities from the Colon Free Zone, which have their own special brand register, are empowered by law to retain, inspect and even seize counterfeit goods; in some cases, these institutions may proceed even without the need of a claim or process in case of suspicion of counterfeited goods.On the other hand, Panama’s 1994 copyright law modernized copyright protection and its 2004 update created a special Copyright Office with anti-piracy enforcement powers.The Republic of Panama is signatory to the WIPO Copyright Treaty and the WIPO Performances and Phonographs Treaty. The copyright office has enhanced border measures and established new punishable offenses, such as for Internet-based copyright violations which have significantly reduced the rate of VHS piracy.Panama worked through the FTA negotiations with the United States of America to establish a legal regime to combat piracy of audiovisual products over the Internet, including notice and take down provisions and clearly defined Internet Service Provider (ISP) liabilities and copy protection measures.At the international level, Panamanian government has reinforced the legal framework and institutional arrangements to comply with the existing international treaties, including more effective methods and procedures to all intellectual property matters, such as:• Administrative enforcement, such as seizure of infringing goods by a customs office;• Criminal enforcement against the infringer;• Civil enforcement, in which the right holder, or someone in possession of valid rights, such as an assignee or licensee, takes prescribed legal action, such as in court by filing a civil action against an infringer, and perhaps seeking an injunction;• Technological enforcement, in which producers of products and services employ technological means to protect IP rights against infringement (for example, encryption of digital copyright works).• Border measures before the Customs Office and the Colon Free Zone Authority. In order to enforce IP rights, Panamanian Intellectual Property Law grants discretionary powers and faculties to Customs and The Colon Free Zone authorities to conduct investigations and retain any goods suspected of being imitations, including the confiscation of equipment used to manufacture fake goods.
The Attorney General’s Office and the Customs Bureau are officially empowered to initiate investigations on Intellectual Property matters.The Customs Bureau and the Free Zone Administration are duly empowered to keep records of the Panamanian Intellectual Property Registrations for companies willing to protect their intellectual property through barrier measures. GALINDO, ARIAS & LOPEZ offers the service of registering a Panamanian Trademark Registration before the Customs Bureau and the Colon Free Zone.With the information in the register, the authorities can control and even seize merchandise more effectively at the Colon Free Zone and Customs. These measures take importance because allowing an infringing product to remain on the market will hurt the right-holder’s sales and lead to a risk of market confusion.Some complexities involved in establishing or enforcing IP rights on a cross border/international scale, are time factor and expertise on the part of the authorities. In view of the seriousness of the sanctions involved, which require that decisions be taken as quickly as possible, time is of the essence.Demanding cessation of infringement only makes sense if a court order can be issued quickly. For this reason, preliminary injunctions play a major part in enforcing IP rights, since these measures are intended to prevent further infringement until the court has decided on the merits of the case.On the other hand, the demand for a quick procedure, leading to a very tough sanction, requires expertise on the part of the judges. Only judges fully versed in intellectual property matters are prepared to make speedy use of this prohibitory instrument. It is also necessary to ensure the participation of well-trained legal practitioners and attorneys.Finally, costs are an issue of major practical importance in establishing or enforcing IP rights on a cross border/international scale. With the complexity of these matters, retaining the services of experts, and of specialized legal practitioners in addition to attorneys, imposes a heavy financial burden on the parties. Measures such as taking evidence and carrying out tests and investigations on the infringing goods also involve further costs. In some cases, in Intellectual Property infringement proceedings, the financially weaker party is always in disadvantage.The United States concluded free trade negotiations with Panama on 2006. This trade agreement will eliminate tariffs and other barriers to goods and services, promote economic growth, and enhance trade between the United States and Panama.This trade agreement includes a chapter on Intellectual Property. Conventions such as the Madrid Arrangement concerning the International Registration of Marks, and the Patent Cooperation Treaty (PCT) will be mandatory in the Republic of Panama.The agreement provides for improved standards for the protection and enforcement of a broad range of intellectual property rights, which are consistent with both U.S. standards of protection and enforcement, and with emerging international standards. Such improvements include protections for digital products such as U.S. software, music, text, and videos and; stronger protection for patents, trademarks and test data, including an electronic system for the registration and maintenance of trademarks.Strengthening and improving Panama’s overall regime for the protection and enforcement of intellectual property rights in a broad range of areas was an important objective of the FTA negotiations.In Panama’s climate, businesses are often looking for a way of putting themselves ahead of competitors; many companies lack a clear understanding of exactly what their intellectual property is or what it’s worth. Many businesses are unaware of the extent of their intellectual property and the consequences of failing to protect it properly.Therefore, businesses are realizing the importance of an effective protection and use of intellectual property and companies are seeking expert legal advice to find out the best way to protect their intellectual property and also to understand how best to enforce it.Some companies are tending to implement measures in order to have an inventory of their intellectual property to determine what the company’s intellectual property is, where it is, and what it is worth; and also to understand that managing the company’s intellectual property is more than just registering patents and trademarks.Companies are starting to implement processes to identify intellectual property that belongs to others – such as knowledge and trade secrets of competitors that may accidentally come into their business with new personnel.Between in-house resources and outside advisors, companies are making sure to cover intellectual property licensing, strategic alliance structuring, counterfeit and grey market tracking, due diligence on partners and employees, registration of patents, copyrights, trademarks and trade secrets, intellectual property valuation and royalty and revenue recovery.

Help: I Can’t Seem To Make Money Online!

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If you have a desire to generate income using the Internet, you are certainly not alone (after all, the idea of being able to hang out at home and make money right there at your computer sure is appealing), but what’s more, you are also not alone if you have tried and failed to generate income online – as this is the plight of the majority of people who have tried their hand at online, money-making ventures!Of course, taking this fact and using it as an excuse to automatically dismiss the idea of making a living online altogether is easy – except for the adjacent fact that: hey, there are a lot of other people who actually do make money (great money at that) online!If you have been wanting to figure out a way to make a living using the Internet, one thing that will be important for you to understand is that success in this quest boils down to your “approach” more than it boils down to any sort of precise skills or knowledge you must possess – and when it comes to “approaches,” there is certainly no shortage of available options.The vast number of options that are out there in the first place is one of the big reasons why people tend to have problems, in fact; if you are like many others, you have tried your hand at niche marketing, Clickbank affiliate marketing, Amazon affiliate marketing, Google ads – maybe even affiliate marketing for a well-known brand such as Eddie Bauer – and after all these various (failed) efforts at making money online, you might be ready to give up.Or, you may not have even gotten started yet with your planned efforts at making money online, but – perhaps even more discouraging than having tried and failed yourself – you might know a number of others who have worked their proverbial tails off in an effort to make money online, only to have come up short.What so many of these people are missing, however, is the key component to making money online: find a single system that requires only a bit of time, a bit of focus, and a bit of knowledge, and that will reward you with unbelievable results!Instead of fooling around with a system for making money online that will require you to boost your search engine ranking through tons of SEO work coupled with a good deal of luck – and that will still only give you a few paltry dollars a day for sales made or ads clicked on, thus requiring you to run about a hundred sites at once in order to make any serious money – start looking for people who have learned already how to make serious money online with a minimal amount of work. From these people, you will be able to learn what it takes – that is, you will be able to learn how you make money online!The more you learn, the more equipped you will be to make money online yourself!

The Best Budget Decorating Blogs for All Your Interior Needs

Whether you’re in the market for a major interior overhaul or you’re simply looking to give your home a quick and easy update, chances are you’ve spent some time online hunting for ideas and inspiration. That said, it can be pretty deflating to stumble upon a look you love only to discover the price to achieve it is well above your budget.

Fortunately, there are some killer home decorating blogs that show you how to refresh, revive, and fall in love with your home anew without breaking the bank. For a home that looks far more expensive than it costs to create, check out the following blogs for all of the interior inspiration and DIY tutorials you’ll ever need.

Quartz Countertops and Grout – One Room Challenge Week 5

Welcome back to the week 5 update for the One Room Challenge. Check out the blog posts and updates for week 1, week 2, week 3, and week 4 if you missed them. It’s crunch time now and I’ll be honest… I don’t know that this project will be completely wrapped up for the reveal date. The great thing is the reveal and hitting a deadline is not the only goal of reason for this challenge. Ultimately having a fully functional and hopefully beautiful bathroom is where we want to end up even it things are a bit delayed.

Disclosure: this post contains affiliate links.

When we left off last time the countertops had been templated, the trim was freshly painted and the hardware had been ordered. The hardware took about 1 week to arrive. We chose the Menlo Park 4″ pull from Schlub in chrome because I think the pull has the perfect mix of square and some rounded elements that make it a great transitional hardware option. We went with all pulls for the drawers and doors since the knob option in that line weren’t our favorite.

Guest Bathroom Reno: Quartz Countertops and Grout – One Room Challenge Week 5

The quartz countertops are now installed and things can be put back together. Rectangle, undercount sinks were also purchased through the fabricator. The Marble look quartz from Pental and it is gorgeous with the warm gray veins running throughout. For the edge went for a flat polish eased edge for a clean, simple look.

Guest Bathroom Reno: Quartz Countertops and Grout – One Room Challenge Week 5

Two days after the quartz countertops were installed the tile installer came back to finish up tiling the niches, installing the tile base and grout everything.

Guest Bathroom Reno: Quartz Countertops and Grout – One Room Challenge Week 5

The electoral is being relocated for the new lights. There are some drywall and painting touch ups to do and plumbing fixtures to be hooked up. Plus adding all the finishing touches ???? All those little things like towel hooks, curtain rod, and accessories will bring this whole thing together.

Townhome Remodel Phase 1

It’s been too long since I’ve updated and even longer since this work has been started. This is me sharing remodel updates, mostly for myself (but also for my nagging family members). I’m sharing photos of the progress that has been made while also document the craziness that has gone on. This is just the beginning of the remodel.

Prior to moving in I had 3-4 weeks where my apartment lease overlapped with the possession of my townhome. This allowed me, with the amazing help of my family, to paint, tear-out carpet and somewhat put back together the upstairs portion of my place so that I could have a clean room to put a bed. At least one that wasn’t completely torn apart. One area that felt more livable that the rest. If you haven’t seen or don’t remember these are the before photos from when I took possession. To list it out here are the main things that I was tacking during those week prior to me moving in.

Phase 1 Remodel Projects
ripping out baseboard, carpet and tack strips upstairs and preparing for new hard surface flooring. (this flooring will go throughout minus the stairs and bathrooms/laundry)
installing flooring upstairs (one of my installers did this)
mostly gutting the master bathroom
installing a new tub and rough in plumbing for the master and powder bath
ordering and installing a rift white oak vanity for the master
Painting (and priming where needed) the ceilings and walls of the bedrooms. Caulking and painting the crown molding in the master
replacing and upgrading the baseboard heater in the master and patch the drywall
painting the hallway and down through the stairwell
adding skirt board to the stairs
installing new carpet and pad on the stairs (my carpet installer from work did this)
removing upper cabinets on the fridge side in the kitchen
partially demoing the wall diving the kitchen (prepare to move switches, outlets, heater and thermostat)
removing drywall on wall next to bar in dining area
painting the downstairs powder bath and removing vanity to prepare for a new floating vanity
Those were the main projects that took place and then I moved in the day after Thanksgiving. Getting rid of the original, nasty cat carpet and new flooring made a huge difference to the upstairs. Also neutralizing and lightening the paint made things feel so much more fresh. I still have no baseboards but I’ll get on that one day! For now here are some photos that I snapped along the way.

I bought a townhouse: The before

It’s been a while since been posting on here but I have some new updates and projects that I have been working on. Last summer into fall I was house hunting while knowing the lease on my apartment would be expiring end of the 2019. It felt a little crazy but was a fun process for me. After a bunch of searching I found and closed on a new home!

I was lucky enough to have a few weeks of overlap with my apartment (I ended up moving out 1 month early) so I was able to get started on projects and updates prior to moving in. I’ll share more about those in the coming weeks (there are still so many unfinished things!) but for now I think it’s best to start with some before photos. Also, follow along on Instagram where I post current project updates more often. The pictures show it in the state I bought it in. It’s a great first place to me and was functional as-is but as you might expect I’m here to make things my own by doing updates that I will enjoy while living here and that will also add value and functionality to the space down the line when I sell… or maybe even keep it as a rental. My dog, Nova, has been enjoying the space as well ???? There are a couple of things to miss about my Bothell apartment but I am very ready to have my own place and space.

Guest Bathroom Remodel Sources

In 2017 the guest bathroom was remodeled. You can see more photos and read about that here. Almost everything came out and all new things went back in. From emails and comments people have been asking for sources so I have rounded up what I could in this post to share paint colors, products and links that I could find for the bathroom.

Bathroom Sources and Details:
Wall color: BM Balboa Mist
Trim and door color: BM Chantilly Lace
Floor Tile: Pental Mark Chrome 12×24 matte
Shower tile: Jeffrey Court Weather Gray 4×12 gloss subway
Niche tile: Daltile clio mosaic
Bathtub: Maax Rubix tub
Cabinet: Spencer Cabinets – painted BM Cape May Cobblestone
Countertop: Pental Quartz Misterio polished 3cm
Cabinet hardware: Schaub Menlo Park Pull in chrome
Faucets: Hansgrohe Metris single handle in chrome
Shower trims: Kohler slide bar kit, wall mount supply and Hansgrohe tub spout in chrome
Mirrors: Homegoods
Towel Hooks: Delta Tolva robe hook in chrome

Asia travel

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