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7 Weight Loss Rules to Live By

Losing and keeping weight off needs a life change and not a temporary diet. Here are 7 rules to live by and your weight loss problems will be in your rear view mirror as you drive off into the sunset.

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Losing weight isn’t easy and keeping it off is a whole separate problem.   There are so many diets and fads out there how is anyone supposed to navigate their way to sustained weight loss?

I found seven stand fast rules to live by when you are trying to lose weight or just keep it off. I live by these rules and it’s helped me to keep off over 75 pounds I lost a few years back. I won’t lie to you and tell you that it is easy, because I think we all know it is not.

Weight loss is a constant struggle but one that can be overcome with smart, healthy life changes. Losing and keeping weight off needs a life change and not a temporary diet. Here are 7 rules to live by and your weight problems will be in your rear view mirror as you drive off into the sunset.

 Mr FitBody

Drink Water

Water is so important I almost put it twice on this list. Drinking water is so important not just to weight loss but for your body to work at high efficiency. Water also helps fool your body into feeling full and therefore you eat less. It’s a win-win situation when you drink enough water everyday. Doctors and nutritionists will all say you should drink between 1.5- 3 liters of water a day. That may seem high but when you are properly hydrated your body functions better and weight just falls off.

 

 

High Intensity Workouts

Studies have proven that high intensity workouts burn up to 3 times the amount of calories as standard steady workouts. Many believe that alternating 20-second high intensity workouts with 40-second breaks is the optimum ratio for burning calories.   An interesting study in the Journal of Applied Physiology stated that people who do high intensity workouts continue to burn calories much after their workout. This is great, so you workout hard for 30 minutes and your body continues to burn calories for up to 30 minutes afterwards. That’s the type of burn you need for continued weight loss. 

 Our Fitness House

Food Journal

Keeping a food journal keeps you honest about what you are consuming and alerts you to the mistakes you make throughout a day. Many times you just forget that you ate a snack, it happens, but the food journal will keep you honest. Its been said before but people that monitor their caloric intake on average lose more weight than people that don’t. Period, keeping a food journal is beneficial for your weight loss program.

 

Eat Protein

Protein is such an integral part of weight loss for many reasons. Eating protein triggers the body to build muscle and it takes longer to digest, meaning you feel full for longer. Stick to healthy proteins like nuts, skinless chicken, peanut butter, yogurt and seafood. Keeping these items in your daily diet will help weight loss and your body will be well nourished.

 

Authority Nutrition 

Sleep More

Sleep is so important for weight loss and recovery. When you workout or diet, you are putting stress on your body and mind, and sleep helps your body handle the stress. Sleep deprivation lowers your motivation to workout and diet. Its true, when you are tired, you are much less likely to stick to your diet or make it to the gym.

 stack exchange

Track Workout Progress

Keeping track of your workout will keep you honest just like your food journal does. Many times people will overestimate their workout or add reps and sets, which only hurts you. Electronic devices like FitBits are also great tools for keeping track. These gadgets are a great motivator since it lets you set goals and milestones.

 

Exercise and Diet

Exercise alone won’t help you lose the weight you want; it’s an all or nothing type of effort. A healthy diet along with exercise is the only way to lose weight. A good way to look at it is, to lose weight; you must take in fewer calories than you burn daily. If your calories in number are less than your calories burned, you are losing weight. Keep this up and you will reach your goal in no time.

 

 

 Photos courtesy of apsik, MrFitBody, Our Fitness House, Authority Nutrition, Stack Exchange

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Business

Is Your Business Up-to-Date with HIPAA Compliance Regulations? What You Need to Know

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For businesses in the healthcare sector, adhering to regulations like the Health Insurance Portability and Accountability Act (HIPAA) has become increasingly vital. HIPAA compliance protects patients’ privacy and ensures their health information is securely managed. Whether you’re newly navigating the waters of healthcare data or looking to refresh your knowledge, understanding HIPAA’s requirements and how they apply to your business is key to maintaining trust, legality, and integrity in healthcare services.

Understanding HIPAA Compliance

HIPAA, established in 1996, sets the standard for the protection of sensitive patient data. Any company that deals with protected health information (PHI) must ensure that all the required physical, network, and process security measures are in place and followed. This includes covered entities (e.g., healthcare providers, health plans, and healthcare clearinghouses) and business associates (e.g., billing companies, third-party consultants, and even cloud storage providers involved with PHI).

The legislation has evolved, particularly with the introduction of the HIPAA Privacy Rule and the HIPAA Security Rule, dictating the use and safeguarding of PHI held in electronic form (ePHI). The Omnibus Rule, introduced in 2013, further extended these protections and penalties to business associates.

Significance of Compliance

Non-compliance with HIPAA can result in substantial financial penalties, legal issues, and damage to a business’s reputation. Beyond these consequences, HIPAA compliance plays a critical role in protecting the privacy and security of patient information—a fundamental component of patient care and trust in the medical system.

HIPAA compliance also ensures businesses are prepared for potential data breaches, with protocols in place to respond effectively. In an era where cyber threats are increasingly sophisticated, compliance isn’t just about adhering to rules; it’s about safeguarding the wellbeing of patients and the stability of healthcare businesses.

Steps to Ensure Compliance

  1. Conduct a Risk Analysis: Regularly evaluate your practices and systems to identify vulnerabilities to ePHI. Addressing these gaps proactively can prevent breaches before they occur.
  2. Implement Strong Safeguard Measures: This includes both physical safeguards like secure locations for patient data and technical safeguards such as encryption and access controls.
  3. Train Your Staff: All employees should understand their role in maintaining HIPAA compliance. Regular training ensures staff is up-to-date on policies and procedures.
  4. Review and Revise Policies: As both technology and regulations change, it’s crucial to periodically review and update your security measures and company policies.
  5. Engage with Business Associates Carefully: Ensure that any third-party vendors who have access to PHI agree to the same standards of privacy and security you hold, typically formalized through a Business Associate Agreement (BAA).

Staying Up-to-Date

Regulations and guidelines can change, so staying informed is critical. Regularly check updates from the Department of Health and Human Services (HHS) and consider joining reputable healthcare forums or consulting with a compliance professional.

Moving Forward

HIPAA compliance is a dynamic and ongoing process, reflecting the changing nature of technology, cybersecurity threats, and healthcare practices. Businesses that treat compliance as an opportunity to improve their practices—rather than as a regulatory burden—can improve their service quality and patient relations while safeguarding against data breaches and legal complications.

By ensuring your business is compliant with HIPAA regulations, you’re not only adhering to the law but also demonstrating a commitment to the privacy and wellbeing of your patients. It’s a critical step in building and maintaining trust in the increasingly digital world of healthcare.

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Beauty

Harmonizing Nature’s Influence: Bionassay’s Biotechnological Innovations for Skincare

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In the skincare domain, the fusion of botanicals and scientific advancements has led to groundbreaking discoveries, revolutionizing the quest for healthy and sustainable skin solutions. Bionassay, a skincare brand dedicated to excellence, stands as a pioneer in this movement, harnessing biotechnology’s potential to craft products that foster skin health while minimizing environmental impact.

Biotechnology’s role in skincare extends far beyond mere product effectiveness; it holds promise for sustainability. By employing innovative methods, biotechnology offers a more eco-friendly approach to ingredient production, reducing waste and conserving natural resources. At Bionassay, we deeply value sustainability and strive to integrate it into every facet of our operations.

Our commitment to sustainability resonates in our ingredient selection. Through the synergy of nature and cutting-edge biotechnological processes, we formulate potent and environmentally conscious skincare solutions. Consider salicylic acid, a potent compound traditionally sourced from aspirin. Thanks to biotechnological advancements, we can now sustainably synthesize salicylic acid from Wintergreen. This compound not only exfoliates the skin, removing dead cells, but also boasts antimicrobial and anti-inflammatory properties. In our Neige Éternelle cream, Wintergreen extract revitalizes the epidermis and unclogs pores, revealing a clearer, more radiant complexion.

Likewise, hyaluronic acid, renowned for its skin-plumping properties, is sustainably sourced from chicory root. Found in our Perle D’Eau and Éclat de Lait formulations, chicory root extract serves as a biomimetic activator of hyaluronic acid synthesis. Post-application, it aids the skin in producing hyaluronic acid beneath the surface, ensuring optimal hydration and a rejuvenated appearance.

At Bionassay, transparency and accountability are paramount. Our products bear the Leaping Bunny certification, and we refrain from testing on animals. Moreover, all our ingredients are traceable to their source, guaranteeing fair working conditions and the efficacy of our formulations.

In essence, the integration of biotechnology in skincare signifies a significant stride towards sustainability. By embracing nature’s bounty and cutting-edge science, Bionassay is steadfast in providing skincare solutions that not only deliver remarkable results but also contribute to a greener future for our planet.

Discover Bionassay’s array of sustainable skincare products here.

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Business

Is Cloud Storage Secure? Your Guide to Cloud Security

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Cloud storage has emerged as a backbone for data management, providing users with accessible, scalable, and cost-effective solutions. However, as reliance on cloud services grows, so does concern over the security of data stored in the cloud. This brings us to the crucial question: Is cloud storage secure?

To demystify cloud security, it’s essential to understand that cloud storage security is a shared responsibility between the cloud service provider (CSP) and the user. Leading CSPs, such as Amazon Web Services (AWS), Microsoft Azure, and Google Cloud Platform (GCP), invest heavily in securing their infrastructure. They deploy advanced security measures like encryption, multi-factor authentication, and redundant data storage. However, users also play a key role in implementing security best practices to safeguard their data.

The Reality of Cloud Security

The good news is that cloud storage can be incredibly secure, often more so than traditional on-premise data storage solutions. CSPs leverage economies of scale to implement comprehensive security measures that individual organizations may find cost-prohibitive. These include continuous security monitoring, regular security assessments, and the deployment of cutting-edge technologies to detect and mitigate threats.

Encryption is one of the fundamental security features offered by CSPs, ensuring that data is unreadable to unauthorized individuals. Data is encrypted both in transit and at rest, which means that whether your data is being uploaded to or stored in the cloud, it remains protected. Furthermore, many CSPs utilize encryption keys that give users control over who can decode and access their information.

Addressing Common Cloud Security Concerns

Despite the robust security measures in place, skepticism about cloud security persists, primarily due to high-profile data breaches. However, it’s crucial to note that breaches often result from compromised user credentials or poorly configured cloud resources rather than failures in the CSPs’ security measures.

To address these vulnerabilities, cloud providers offer tools and best practices for users to enhance their security posture. These include:

  • Multi-factor Authentication (MFA): An additional layer of security that requires more than just a password to access your cloud account.
  • Access Management: Tools that allow you to define who has access to specific data within your cloud environment.
  • Regular Security Audits: Features that help you identify security risks in your cloud configuration and take corrective action.

Best Practices for Cloud Storage Security

Users can adopt several best practices to maximize the security of their cloud storage:

  1. Implement Strong Password Policies: Use complex passwords and change them regularly.
  2. Enable MFA: Always activate MFA for an added layer of security.
  3. Educate Users: Train employees on security risks and safe online practices.
  4. Regularly Backup Data: Ensure you have backups of important data, not just in the cloud but also offline.
  5. Stay Informed: Keep up to date with your CSP’s latest security features and recommendations.

Secure Your Data

Is cloud storage secure? Absolutely, but with a caveat. The security of your data in the cloud relies on a partnership between you and your CSP. By choosing a reputable provider and adhering to best practices for data security, you can confidently leverage cloud storage solutions with peace of mind, knowing your data is well-protected. Like any aspect of cybersecurity, vigilance and continuous improvement are key to staying ahead of potential threats.

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