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Showing posts with label Tips. Show all posts
Showing posts with label Tips. Show all posts

7 Key Tips to Achieve Absolute Relaxation Without Spending Any Money

Relaxation is not expensive or time-consuming. You don't need to go out to spend a long weekend at a fancy 5-star resort or take time off work to travel overseas. We have some health tips to reduce stress and alleviate tension effortlessly.

1. Meditate.
Find 5 minute to mediate every day to start off. Work your way up to 30 minutes a day, or break it up into two 15 minute meditation sessions. Just 30 minutes of practice per day can help clear your mind and improve sleep and performance.

It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on your feelings in the present moment. Say either out loud or silently, positive affirmations such as "I feel at peace" or "I love myself." Allow any disturbing thoughts float away like clouds.

2. Take deep and complete breaths into the bottom of your lungs.
Take a 5-10 minute break and focus on your breathing. Are you filling up the bottom of your lungs? Most people only shallow breathe, which does not allow optimal amount of oxygen to circulate your respiratory system. One breathing awareness exercise is to slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Then exhale through your mouth. Feel the air fill up your lungs to its maximum capacity. Most people do no breathe completely. Breathing and filling up your lungs is a key pillar of absolute relaxation.

3. Be present in the moment and feel with your heart.
Take 5 minutes and focus on only one behaviour with awareness. For example, notice how the air feels on your face when you're walking and how your feet feel as you place each footstep onto the ground. Enjoy the taste, texture and smell of each bite of food you eat - choose a meal. Lunch time is best as it resets your concentration ready for the rest of the afternoon. Also, have awareness of how your heart feels and each and every moment and be grateful for that moment.

When you spend time in the moment and focus on your senses, you will feel less tense and enhance your productivity and efficiency at work.

4. Reach out to your friends and family.
Talk to others - your friends and family in particular. It is best to converse face to face rather than over the phone. Offload your concerns with the people you care about and people who are about you. Open the lines of communication and build rapport with others. They will appreciate the time you have taken to maintain the relationship strong. Share the love with others and feel the love returned.

5. Listen to your body
Feel your body to get a sense of how stress affects it each day. Notice the tension and where it is located - your neck, back or perhaps shoulders? Stretch out on your back, or sit on the floor. Take a deep breathe and feel the tension melt away from your toes, towards the way up to your scalp and sense how your body feels.

6. Relax your body with warmth.
Place a warm heat wrap around your neck and shoulders for 5-10 minutes. Be care for that it is not too hot - just warm enough to soothe your body. Close your eyes and relax your face, neck, upper chest, and back muscles. Be aware of the warmth it bring your body and your mind. Stay in the present and allow your mind to calm and draw peace. Feel the clarity in your mind expand as your body relaxes.

7. Get LOADED
Laugh Every Day Once A Day to relieve pressure effortlessly. Find something that makes you laugh - grumpy cat, funny YouTube clips, cartoons or stand-up comedy. Laughter gets the body moving, blood pumping, and releases endorphins that make you relaxed and happy.

These are 7 key tips how you could achieve absolute relaxation, just like taking a holiday to your favourite destination without leaving your own home or taking time of work. These steps are easy, cost-effective and you can have total relaxation effortlessly and effectively.

Article Source: http://EzineArticles.com/8626438
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How To Beat Depression - Simple Tips

Are you an unhappy person? Do you know someone who is unhappy? Are you suffering from depression? Or is someone you know suffering from depression? I believe I can help. I have listed some excellent ways to fight the war of depression and become a truly happy, positive person who love's and enjoys life.

Because of the increase in depression, there has been a lot of new methods of dealing with depression making it easy for people who suffer from depression to find a method that works for them. I will go over the simple ones.

Reaching out to multiple people in multiple places for support is a big help. Finding someone who has struggled with depression can be beneficial to you and your treatment by learning from each others struggles and sharing coping strategies.

Being realistic about your priorities and expectations is crucial to battling and defeating depression. Don't expect too much. Expecting too much is setting yourself up for failure and the feeling of being a failure will trigger your depression. Simple adjust your goals to something more realistic.

Social networking is a great way to concur depression. Adopt a friendly attitude, meet new people and start making new friends. Take an interest in what and who is around you, doing so will show them that you are open to a conversation and talking always helps. Free therapy! Ask the people around you, if you're comfortable enough, to avoid negative comments and using a negative attitude.

A healthy diet is very important for anyone suffering from depression. Depression can affect your appetite, making eating feel like a chore. In order to be healthy you will need to eat consistently and well, even though there may be a lot of times when you won't feel hungry.

Decorate your house with bright colours. Believe it or not, everything from the paint on your walls to the weather outside your window affects your mood. Instead of bland tan walls, try a sly blue paint. Throw a yellow duvet on your couch. There are all kinds of things you can do to brighten your house and lighten your mood.

Your body, mind and soul will benefit greatly from changes. Again, making new friends can help with your depression. Make an impact on your mood and life by picking up a new hobby or going for a walk. Any change, small or big, will help you get out of your rut.

Article Source: http://EzineArticles.com/8636716
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6 Healthy Eating Tips for Active Adults

Adequate Carbs!
With the latest low carb trend it can become difficult, to say the least, to figure out what you should be eating especially if you are active! The truth is, when you exercise your muscle burns a type of carbohydrate called glycogen for fuel. To keep these important fuel levels optimal for peak performance, we must eat a diet rich in whole grains, beans, potatoes, and other high-carbohydrate foods. You can't produce optimal glycogen stores with a high protein low carbohydrate diet. Go for the whole grains such as 100% whole wheat breads, brown rice, quinoa, or millet. Limit the 'white' refined products.

Protein
Yes it is true, active people need more protein than the average person. It is especially important after our workouts to repair muscle damage. Include lean meats, fish, soy, and eggs. Active people need about 3-4 three-ounce servings a day.

Eat Your Fruits and Veggies!
When you exercise, you breathe harder taking in more oxygen. While you need oxygen to support life, it can become unstable in the body. Unstable oxygen can oxidize and damage your muscle cells which can bring on inflammation and soreness. You can protect yourself from oxidation by eating healthful amounts of antioxidants found in fruits and vegetables. Eat at least five fruits and vegetables a day!

Drink, Drink, Drink
The more you exercise, the more you sweat. Replacing these fluids is vital for peak performance and endurance. During long workouts you may need a sports drink that contains carbohydrates and electrolytes. Drink at least 8-10 servings of fluids/day.

Fueling Before A Workout
 This step alone will not only lengthen your workout but it will also increase your performance which is key when training for an event. If you don't eat before exercise you will likely feel light-headedness, fatigue, and nausea. In addition, your body turns to muscle protein for fuel because it doesn't have enough carbohydrate. By starting your workout well-fueled, your body will burn a combination of the carbohydrate stored in your muscles and stored fat. Eat 2-4 hours before a workout or event. Choose a high carbohydrate, low fat, moderate protein meal or snack. Drink at least 10 ounces of water to help offset sweat loss during your workout.

Fueling After A Workout
It is important to consume calories and fluids during the first half hour after you exercise for optimal recovery. If you aren't hungry right away a quick snack will do. Drinking a sports drink or 100% fruit juice will do the trick! Don't forget to eat a meal later with protein to repair muscle damage.

Article Source: http://EzineArticles.com/8348
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Beauty Care In Your 40s - Tips To Help You Look Stunning

The 40s are a time of concern for most women because this is when they definitely start showing the signs of aging. As a matter of fact, all the excesses of their youth show up that faster on their faces. This is when the skin starts to change in texture and can start to sag. The first wrinkles also appear in the late 40s. To make things worse, the skin also starts to look dull. However, you can take heart from knowing that there are many things you could do to stay attractive for as long as possible. Before you do anything, you need to start by accepting your age. If you still try to look like you did when you were in your 30s or even your 20s then the results will not be good.

1. Use high quality sun protection products on your face in order to keep your skin safe from the negative effects of ultra violet rays. You should apply sunscreen first thing in the morning and keep touching it up throughout the day.

2. Exfoliate your skin regularly so that the dull skin is removed, leaving you with a brighter look. Use a high quality product that does not damage your skin and start by using a mild product if you have never exfoliated your skin with it before. If your skin is very dull then alpha hydroxy acid will suit it the best. Beta hydroxy acid is recommended if your skin is very oily.

3. Get a facial done every month or so. You do not have to go in for any fancy facials that cost the earth because even a basic one will be beneficial for your skin. However, look for one that offers deep moisturizing treatment. Getting your face massaged regularly will improve blood circulation to your skin.

4. Use make up intelligently. Avoid wearing too much of it because it will only settle into your wrinkles and pores, serving to highlight them. Choose glossy over matte makeup for a fresh and luminous look. You will look considerably younger if you can wear a makeup primer containing peptides.

You do have to be more careful with your beauty and skin care regimen once you enter the 40s because nature will not be on your side. However, you can certainly ensure that you look far better than your peers if you take good care of your looks.

Article Source: http://EzineArticles.com/8515700
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5 Tips That Will Help to Eliminate Belly Fat

One of the most common questions I get asked is how to lose stubborn belly fat. Belly fat is actually the most dangerous type of fat - besides aesthetics and looking great in a swimsuit, a large waistline can be an indicator to many leading diseases.

Unfortunately it takes a little more effort than a few sit ups in the gym, in fact your abs are primarily made in the kitchen! So how do you shape up and look fabulous in your swimsuit? And, most importantly become healthier? Incorporate these 5 things and you will be on your way to decreasing stomach fat!

1. Include HIIT Cardio - Studies have shown that High Intensity Interval Training (HIIT) burns more calories and fat than long slow cardio sessions. Switching up your cardio routine by adding high intensity intervals and by combining cardio and strength intervals is an ideal way to increase your heart rate and boost your body's fat burning potential.

2. Get Rid of Sugar - Eliminating sugar from your diet will help to keep your cortisol levels in check therefore decreasing the chances of your body to store fat. When you eat simple carbohydrates, such as candy, soda or baked goods, your pancreas creates insulin, a hormone that processes the food into blood sugar and moves it to your body's cells for energy use. If you eat too much high sugar and processed foods, your pancreas must produce a large amount of insulin at once, encouraging your body to start storing fat. This insulin spike then causes your blood sugar levels to drop quickly, leaving you feeling tired and hungry again.

3. Limit Dining Out - When eating out, you want to avoid foods that are prepared, breaded, fried, creamed or crusted, as they will be likely high in fat. Healthier restaurant options are foods that are grilled, broiled or sautéed and are not covered in sauces, cheese and high fat dressings. It is in your best interest to think about these options so you are prepared when you get to the restaurant.

4. Get Your ZZZZ's - Getting at least 7 hours of shuteye a night is important to getting and keeping a healthy body shape. Losing sleep changes hormone production, affecting your cortisol levels that cause insulin sensitivity, which eventually leads to belly fat. When you're tired you produce more ghrelin, which triggers cravings for sugar and other high fat foods. Not only that, but you end up eating more to sustain your energy late at night to keep your mind and body awake.

5. Eat Fat to Lose Fat - It takes fat to burn fat! It is NOT fat that makes us fat but the processed high sugar foods. Good fats include foods rich in Omega 3′s, like salmon, avocados & nuts. These foods are full of nutrients that help keep you satiated throughout the day.

Article Source: http://EzineArticles.com/8553947
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Don't Make Your Illness Worse

I have never written much about Health because it is something I rarely dwell on. I am seventy-eight years of age and in excellent health in both body and mind. That might sound vain but it is how I think and feel and feel about myself, most of the time anyway. It is most of the time which is important, because what we think about habitually and without real consideration, that determines our life; the way we interpret it.

As a man thinketh so is he
On YouTube I came across the profound writings - by way of an audio recording - of James Allen and his fifty-five minute talk (read by someone else, of course) called, "As a man thinketh so is he." All of it made so much sense. I took down quite a few notes, each of which could easily eventuate in an essay of itself. But I made note of something to do with ill health that so many people do not even consider. 

Here is what was said:
 "There is no physician like cheerful thoughts for dissipating the ills of the body."

So plain, so easy to understand, but so rarely practiced by those who inadvertently make their own ills worse by dwelling on them. Yes, thinking on our sickness only makes it worse.

Dwelling on ill health
The saying is that: 'We bring into our lives that which we think about most,' and I really do believe that. There is also Dr. Wayne W Dyer's observation and the title of one of his books, You See It When You Believe It. So it follows that if we talk and think about our illnesses - even worse, if we give a label and then identify with those labels as being a part of ourselves - we are not doing ourselves any favours where our health is concerned. We are in fact, undermining it.

One of the worst things we can do, yet you see it being practiced daily by people everywhere, is to chat to friends and even strangers about our illness. "Oh, it's my lumbago!" or "Oh, my arthritis seems to get worse over time." Of course it does. You keep thinking and talking about it. You have made it a part of your life and you expect it to go away! By talking and thinking and dwelling on something we draw it to us. By continuing to think and talk about it we keep it with us. This is a natural psychological law. In fact, according to the late Dr. Roberto Assagioli, the very first psychological law. It is Psychological Law Number One.

Psychological Law is as valid as the Law of Gravity
Here is what Assagioli wrote: Law One: Images and mental pictures and ideas tend to produce the physical conditions and the external acts that correspond to them." The way I interpret this in simpler language: We bring into our lives that which we think about most.

The message I want the reader to take away here is simple: Practice awareness. Don't talk about your illnesses, real or imagined to anyone except the doctor or medico who happens to be treating you. Avoid idle gossip on the subject. Certainly do not give that illness or ailment a label in your mind by naming it. Let the doctor do that. He or she could be wrong anyway.

I will finish with another quote from James Allen. "If we alter our thoughts towards things and other people, things and other people will alter their thoughts towards us." What you think is up to you. It is your responsibility and should be under your command. Work on your thinking by working on your awareness... and see what happens then.

The writer is a 'retiree' who, since his 'retirement' from the paid workforce eighteen years ago, has found that by keeping in mind that we humans are made up of Body, Mind and Spirit, has pursued a life-style that incorporates ALL three. All three are important. But Spirit should rule over mind, and mind should rule over body. Keeping the priorities right will keep all three right.

Article Source: http://EzineArticles.com/8626330
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The Simple Yet Hard Way to Maintain Solid Hormone Balance

Hormone health is a crucial and vital part of our daily well-being. What led me to be interested in this topic is the fact that my sleeping pattern has been completely out of whack for the majority of my life. I initially thought my sleep schedule was not a big deal, but as my energy levels and demeanor continued to suffer I realized something was wrong.

Here's how it would usually work for me. I'd wake up Monday dead and then somehow get through the day. I do my best to stay up until bedtime after work, but I would often take a nap Monday afternoon. Tuesday I would wake up tired - not as dead as Monday morning, but my sleeping schedule would still be off-kilter. I fight through the day Tuesday and get to Tuesday evening.
By this point, when I hit hump day, I'm in better shape, but still hurting. Wednesday I wake up groggy, but not completely dead - I'm adjusting my sleep schedule and forcing myself to go to bed at a decent time, but my body is still adjusting. By Wednesday evening into Thursday, I finally feel like my body is adjusting appropriately.

But now there is only one day left in the week! Friday morning I wake up feeling refreshed, which is a good and bad thing at the same time. It's a good thing that my sleeping schedule is finally back to normal. But it's a double-whammy bad thing: I stay up late Friday night and instantly throw my sleeping pattern off heading into Saturday.

I'd stay up late Saturday night as well, sleeping well into Sunday morning. Then I wake up Monday and start the cycle all over again. The sad part is this went on for years. Do you relate to this at all?
That's where I went wrong: throwing off my sleeping schedule the moment the weekend comes. But I don't entirely regret it because if I don't stay out late with my friends, then I'd have no social life.
Here's what I learned and here's what the solution is: wake up at the same time every morning. There is nothing wrong with staying out late with friends, but when I let myself sleep all morning my body was getting thrown off. If I stay out late, what I do now is after waking up and getting into the day I will take a nap if I'm really feeling dead tired.

In my experience, the fastest way to hormone balance is a good night's sleep. Journal about your progress and create a sleep schedule where you record the hours you sleep each night for 2 weeks. This well help you rise consistently at the same time each day.

Article Source: http://EzineArticles.com/8610495
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Three Tips For A Healthy and Delicious Juice

A few years ago I bought my very first juicer, and it was one of the best decisions I ever made. At that point in my life I was just feeling sluggish and tired all the time. I started to hear about people going on juice diets and live a healthier life.It sounded like a good idea, so I began my journey. Over time I found out some of the better tips and tricks of the juicing industry. I am going to share three of those tips with you to help you make a better juice.

It is going to sound odd, especially if you are new to juicing, but I don't want you to follow recipes. Let your eyes, nose and imagination work instead. Take a look at all the fresh produce around you in the store and at home and start to think up some unique mixtures on your own. I think this is the best way to get acquainted with juicing. Some of the juice you make is going to taste great, while some of it... not so great. But it is a learning experience, one you will grown with. I think this first step will let you get a feel for what you like in juice and what you could go without. Another quick tip, don't be too quick to start mixing your produce together. Just start with the basics, orange juice, tomato juice even some simple potato juice. Then once you get the hang of those drinks, start mixing things up a little bit. Once you are a pro at juicing, then look into those exotic recipes.

If you are looking for optimal benefits from juicing, I always suggest to leave the skin on your produce. Just try to buy organic produce if you are going to juice with the skin on. There are a few exceptions you want to keep in mind. I will not juice whole citrus fruits under any circumstance. The skins oil and bitterness will just ruin an entire glass of fresh orange juice. Also if the fruit has been waxed, it just doesn't help in the flavor department. And if you are concerned with the color of a drink, keep in mind the skin coloring. Cucumbers and watermelon are delicious together. However, that green skin from a cucumber will just ruin the aesthetics of that drink.

It is vital to get important greens into your juice. However, not all of them are created equal, and you need to keep that in mind. Because the wrong type of leafy green will ruin your entire juicing day. There are three main types of greens neutral, earthy and peppery. If you are looking for just the health benefits and no flavor you want to add lettuce, which has a neutral flavor. Earthy greens are generally kale, chard and beet greens, which can all be difficult to work with. And finally you have peppery greens like mustard, arugula and dandelion. Try to find the best uses and recipes for these leafy greens to enjoy them to the fullest.

So there you have three simple tips that will have you enjoying better and healthier juice on a daily basis. Once you start juicing, I can almost guarantee that you will soon become addicted to it. There really is no wrong way to juice, it is all a matter of trial and error. But no matter how bad you get it, your body is going to thank you in the long run.

Article Source: http://EzineArticles.com/8615655
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3 Tips For Feeling Awesome All Day Long

One of the most important things in life is being happy and feeling healthy. A lot of my readers are always asking what are the best ways to achieve a zen like feeling in life. I have figured out what I consider three tips that you cam implement today and improve the overall quality of your life.

One of the most important things you can do for free is to drink more water. You would be so surprised by how much better you will feel just by drinking the recommended eight 8 ounce glasses of water a day. Technically it is closer to 3 liters for men and 2.2 for women. However, I find sticking to the "8 by 8" rule much simpler and easier to include in my daily routine.

Another way to make you feel better is simply make sure your bedroom is a bedroom. One thing I have noticed is how much clutter is in the bedroom anymore. You find televisions, computers, stereos and so much more nonsense. Go ahead and clean out your bedroom today. Get rid of all the fuss and make it your own personal oasis for relaxation. Make it a room for rest and love, no more and no less. You will be surprised how much better you feel once you allow your bedroom to breathe again.

 It also stands to reason that once you declutter you bedroom you need to sleep in there as well. So make sure you are getting a good eight hours of sleep. In order to get there make sure you have good air circulation, your room smells fresh and you have a soothing color scheme.

One of my last tips for you revolves around water again. It may sound odd, but start to sip warm water through out the day. No flavors or sugar, just plain hot water. This action will help remove toxins from your body and warms your digestive track. This is a perfect method for those of you suffering stomach issues. Plus I find it to just calm my entire body down.

There you have three tips that you can implement today. So if you want to feel better, drink more water, clean out your bedroom and sip hot water during the day. All very east to implement today and they will cost you nothing. So give it a shot and see how you feel in a week.

Article Source: http://EzineArticles.com/8615631
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12:00

6 Tips to Boost Mood and Metabolism

What you eat can have an effect on your mood and metabolism. Discover what you should eat to boost your energy and spirits. 

By making a few simple adjustments to your diet, you can elevate your mood and boost your metabolism. The benefits are potentially huge: Maintaining a good mood will help you stick to a healthy diet, be more productive, and increase your self-esteem.

Metabolism is the process your body uses to break down food. “Ensuring your metabolism is working most effectively will help you feel your best and energized to get the most out of life,” explains Nicole Berkowitz, RD, a nutrition consultant in Toronto, Canada.

Here are six simple tips to help you optimize your diet to boost mood and metabolism.

1. Resist Skipping Meals

Skipping or missing a meal can cause a dip in your blood sugar, leading to crankiness and lethargy. Maintain your blood sugar levels, and your energy, by eating small amounts of food throughout the day. You might even prefer eating six smaller meals rather than three large ones.

2. Stay Hydrated

Dehydration can also make you feel sluggish and lethargic. Be sure to drink throughout the day, and don’t rely on thirst alone to remind you to have another glass of water. Some experts say the average person needs about eight glasses of water, and that may be hard to drink without reminders.

3. Think Moderation, Especially for Low-Nutrient Foods

Avoid a lot of caffeine, refined carbohydrates (sugar), alcohol, salt, and other food additives. Any of these, especially in large amounts, can decrease your metabolic efficiency. “Eating large quantities of carbohydrates tends to cause an energy rush and then a big crash, which can lead to crankiness and fatigue," says Heidi McIndoo, MS, RD, a nutrition consultant in Roslindale, Mass. Excess salt can disrupt your fluid balance, changing your daily water needs, not to mention increasing health risks like high blood pressure.

4. Strive for Balance in the Food You Eat

Properly combine protein, carbohydrates, and fat to achieve a balanced energy intake. In general, a healthy diet includes a mix of whole grains, fruits and vegetables, and some protein, but each person has individual needs based on age, sex, physical activity level, body size, and stress factors. To determine the best foods for you, consult a nutritionist who can help you find the right balance.

5. Get a Boost From “Good Mood” Food

While research about the mood- and metabolism-boosting qualities of certain foods is mixed, foods high in the amino acid tryptophan have been found to increase serotonin levels in the brain, contributing to feelings of optimism and calm. Add some bananas, avocados, dried apricots, walnuts, sunflower seeds, or pumpkin seeds for some extra tryptophan. Polyunsaturated omega-3 fats help elevate mood and reduce anxiety and depression. Look for omega-3-rich fish, like salmon and mackerel; walnuts and pumpkin seeds are also sources of these healthy fatty acids.

6. Keep a Food Diary

Some foods can have the opposite effect of tryptophan and instead trigger negative changes in mood and cause irritability or headaches. If you think a particular food might be affecting your mood, start a food diary. Record all the foods you eat each day and how you feel before and after every meal. After two weeks, review your entries to see if any foods line up with specific moods, either good or bad.

In addition to following a healthy diet, regular exercise will keep your body working most effectively and will augment both your mood and metabolism. The key message here is balance. A variety of healthy foods with a dose of exercise will help you maintain your energy, speed up your metabolism, and boost your mood.
 
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7 Research-Backed Breakfast Tips for Faster Weight Loss

If you're trying to lose weight, it's smart to make your morning meal count. Hit your goals in no time with these tasty, zero-deprivation tactics, all of which have been proven by scientific studies.

Pick a Cereal With Large Flakes
 
Size matters—even when it comes to wheat flakes. In a new study from Penn State, researchers crushed up cereal to create four different sizes of flakes. Because the cereal that was crushed into smaller pieces was denser when participants poured it into a bowl, people underestimated the number of calories in those bowls. The lesson here: If you choose bigger flakes, you'll consume fewer calories without even noticing the difference.


Eat Oat Bran
 We're the first to admit that oat bran isn't exactly the sexiest breakfast food. But it is one of the smartest: A recent study found that one of its key nutrients—fiber—keeps you fuller, longer, meaning you won't get hit by random cravings throughout the day. (And you know what? These apple-cinnamon oat bran muffins are kind of sexy!)
 
Have a Big(ger) Breakfast
 Yep, a larger morning meal might mean more calories, but it also might mean more efficient weight loss. In a recent study, one group of people ate 700 calories at breakfast, 500 calories at lunch, and 200 calories at dinner, while another group ate 200 calories at breakfast, 500 calories at lunch, and 700 calories at dinner. Twelve weeks later, those who’d been eating a 700-calorie breakfast had lost two and a half times more weight than the other group, likely because your metabolism is at its most efficient in the a.m. But don't gorge on empty calories, of course—make 'em count, like with these yummy ideas.

Stock Up on Protein Early
 Another way to rein in your appetite and fend off cravings? A protein-packed first meal, which one study has shown to produce a potent satiety signaler called peptide YY. In the study, participants who consumed a protein-rich breakfast reported feeling less hungry and ate fewer indulgent snacks after dinner. Check out the protein-packed recipes in the link above, or stock up on some of these protein bars if you tend to rush out the door in the morning.

Eat Oatmeal A bowl of cereal with large flakes: great. A bowl of oatmeal: possibly even better. See, according to a recent study, people who ate a bowl of oatmeal for breakfast described themselves as less hungry and more satisfied than people who ate the same amount of calories in cereal. (Thanks, fiber!) Upgrade your bland bowl to #OatmealPorn status with these toppings.

Add Some Eggs to Your Breakfast Some eggs-cellent (sorry, we had to) news: Research has shown that eating two eggs in the morning can lead to more effective weight loss than inhaling a breakfast bagel. The thinking is that the high amount of protein—about 5.5 grams in one medium egg—keeps you full. Bonus: They also contain a nutrient called choline, which improves nervous system function and cardiovascular health.


Top Your Toast with Peanut Butter
One of the easiest-to-make breakfasts—peanut butter on toast—is also one of the healthiest. In one study, participants who ate peanuts and peanut butter in the a.m. had higher levels of peptide YY, a.k.a. the "I feel full now" hormone; their blood sugar levels also spiked less after eating a carb-heavy lunch. Just be smart about your PB&T since each two-tablespoon serving contains about 190 calories.

source:http://www.womenshealthmag.com/weight-loss/best-breakfast-for-weight-loss

 
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Top 10 Diet Tips From Diet Winners

Use these tips to turbo charge your weight loss program.

Take it one pound at a time:

Don't get overwhelmed by how much weight you need to lose. Just take baby steps in the right direction and you'll be amazed at your progress when you look back. You didn't gain your weight overnight, so it will take time to lose it all.

Weekly weigh in:

Only measure your results and weigh yourself once a week to give your body time to make adjustments.

Share your journey:

Find a friend to lose weight with and become each other's coach. Check in several times a week to help each other stay on track.

The scale is not the final word:

Don't get discouraged when your progress seems to be slow according to your bathroom scale. Instead, measure your results with a tape measure-it will give you much more reliable and encouraging feedback.

Shop when you're full:

Only shop for food when you are not hungry to avoid buying foods you may regret later.

Set reachable goals:

If you know you need to get more exercise, begin with a manageable goal of, say, walking 10 minutes a day that you know you can achieve. Then build your self-esteem by achieving the small goals you set yourself.

Celebrate your success:

Each time you lose 5 pounds, acknowledge your achievement by giving yourself a little gift.

Out of sight, out of temptation:

Clear unhealthy foods from your refrigerator and shelves to keep temptation at bay. This also means clearing out the handbag, brief case and glove compartment in your car.

Add extra steps:

When you go about your daily routine add extra steps. Use the stairs instead of the elevator, part at the far end of the supermarket car park, and get rid of the TV remote control. Make little changes to add extra steps and these will quickly add up to support your goals.

Seek help if you need it:

If you need help to keep on track, then get it. If you have tried unsuccessfully over and over to lose weight, then you may need someone to help you. A weight loss coach can significantly increase the rate at which you lose weight and teach you how to stabilize at your goal weight.

© Copyright Kim Beardsmore
Article Source: http://EzineArticles.com/5037
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18:30 ,

Do You Snore, You Need To Read These Tips

Snoring can be a problem you have that disturbs your sleep abilities. Significantly, snoring can indicate an underlying health condition that is more serious. Read this article in its entirety to get advice to help you with snoring and what you ought to do about snoring.

One of the major causes of snoring is when you have an inflamed throat.

Keeping your weight under control can help to minimize snoring. While being overweight is not always the cause of snoring, extra fat in the neck region can place additional pressure on your body, which can cause snoring. If you begin to snore more often or more severely after gaining some weight, you know what you have to do now.

Taking sleeping pills can cause you to snore, so refrain from taking them. One major effect that sleeping pills works is to relax the muscles throughout your body. This can lead directly to a night with snoring.

Keep your nasal passages open if you want snoring to stop. A nose that is clogged or constricted in another way can cause snoring. If you are battling with a cold, try using a vapor rub, a humidifier or a neti pot to unclog your nasal passages. You can also try nasal strips, which allows you to breath easier.

Some medications dry nasal membranes which can cause swelling and restrict airflow.

If you are prone to snoring, pay attention to what you consume just before bedtime. Water is the safest bet if you need to have something to drink before bed.

Even if you are not intolerant, dairy products are a common culprit of snoring. If you usually have warm milk at bedtime, try replacing the milk with tea, instead! That will help you relax and open your airways!

Many people swear by the tennis ball solution. This provides a physical reminder that you do not sleep on your stomach or side. Once you are accustomed to resting on your side, you can get rid of the tennis ball.

You might be able to solve snoring by using an adjustable bed. You can raise your upper body to be more upright when you sleep on an adjustable bed. This helps your airways from being crunched under your body's weight, and will drastically help reduce snoring.

Losing weight can help lessen or eliminate your snoring. Extra weight gathers all over the body, including your neck. This will put pressure on the airway and it will cause snoring.

You may wish to consider nasal dilators. While snoring does not originate in the nose for most people, it's an issue for some. Nasal dilators fit into your nasal passages and keep them staying open. This can stop snoring problem for those that suffer with this particular condition.

There are many tried and tested methods that help you deal with annoying snoring.

Eating breakfast and lunch can help, if you are someone who snores.Eating breakfast and lunch will help you and you won't stuff yourself at dinner. Lying down with an empty stomach will make it difficult to breath.

Consider purchasing some products and medications or anti-snore devices that are available to treat snoring. There are many products on the market that claim to be effective, pills, and nasal strips that many have claimed that they work. Regardless of what you think will work, always check with your doctor's first to see what they can recommend for your particular situation.

Your request for the causes of snoring, and potential treatments for it is hopefully a little stronger now that you've read my article about snoring from the information i presented to you here. This article provides good advice for taking care of common problems of snoring, but if you are concerned that your snoring problems is due to a serious health issue, the best thing to do is always to see a physician.

Article Source: http://EzineArticles.com/8555942
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22:00 , ,

My Top 5 Vital Life-Saving Health Tips!

What would you like to see improved in your health?

Go on, stay with me; take some time to consider this. What are the changes needed to make it happen? Maybe you'll want to write something down..?

To make those changes a simple, purposeful, systematic and dedicated approach is needed and must include 5 things. It could be said that they are the 5 best tips anyone could ever give when it comes to staying healthy. Not in any particular order, here are those top 5 vital life-saving health tips for optimum health vitality and disease prevention.

1. Maintain a daily diet of 7 a day fruits and vegetables

I know I'm chanting the nutritional mantra here but anyone following this long term is sure to reap the benefits. It's better to chose raw food because this food, when cooked, frozen or processed may lose nutritional value by losing its original molecular form (denatured) and not be able to take part in metabolism.

2. Drink plenty of water

If put on the spot I would say that this is the biggest health tip you could ever give!

That's because between the choices of so many different drinks these days: way too high sugar galore options like fizzy pops and smoothies, or mash-mallow coffees with 2 inches thick cream on top, energy boosters... etc., water seems like a bland option but when taken in plentiful quantities has a whole range of health benefits and serves as a prevention or remedy for so many illnesses.

This includes; good skin, teeth and nails, healthy joints, nervous function, intestinal health, good kidney function, lowering high blood pressure, diabetes prevention, preventing mental disorders, for example it has been found that schizophrenics are severely dehydrated,... There are many 'drought diseases' brought on by a lack of daily drinking water.

The amount to drink depends on the individual. Having said that, the 'one size fits all' recommendation has been to take the figure for half the number of pounds a person weighs converted to ounces. For example a 140 pound individual would take 70 fluid ounces a day.

3. Carefully monitor your outlook on life

The world about you manifests as a consequence of 'where you are at' with life: Your attitude, thoughts, feelings, emotional state, in other words, outlook on life affects your health.

By monitoring these things and making the necessary appropriate changes illness prevention/reversal or anti-ageing can result.

Don't underestimate this tip.

4. Exercise regularly

So many people would greatly improve on their health if they just did 15-20 minutes exercise a day. Exercise pays off with so many dividends when it comes to health.

Those benefits include: detoxification from sweating, feeling more alert, less weariness, improved cognitive function like increased intelligence, mood elevation, better sexual performance, disease prevention, weight control, sleep better and its activity through sports for example offers more fun in life!

5. Avoid toxicity

Don't be fooled by the idea that all those toiletries, beauty products, aerosol sprays, lotions, environmental pollutants, contaminants and questionable food additives are only in tiny amounts so therefore won't harm your health. The truth is when you put all those things together and add them up over time that's not a tiny amount. Also toxic substances work together synergistically. Try avoiding them or get natural alternatives.

Watch out for those junk food habits... Besides high levels of salt, sugar and low nutrition value junk food sometimes can remain undigested in the intestinal tract for ages. This undigested material allows gut micro organisms to feast! They produce gas from the feasting while indigestible material still remains, hence the reason for some people having middle age spread or bloated bellies formed from years of junk food habit.

I hope that this article has inspired you too check out your health and take any necessary actions.

If you liked reading this article then go to http://www.NewParadigm.ws for more related articles including a free download PDF. NewParadigm is a portal to transformation, consciousness, spirituality, mind, body, health, alternative media and much more... Hosted by Paul A Philips. Once again the link is: http://www.newparadigm.ws/

Article Source: http://EzineArticles.com/8525873
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08:30 ,

Weight Loss Tips I Used to Lose 23 Pounds in 3-Months

In her own words here’s Lena’s story:

About 15 years ago I started having lung issues, and my doctors put me on steroids. That’s also when I started gaining weight. From that time until this past spring I went on countless diets and lost weight only to gain it back and some.

This past spring the hospital where I work offered Are You Eating Enough to Lose Weight? as part of their wellness program. Since I was now 87 pounds heavier and my lung problems were beginning to affect my heart, I decided to sign up for it.

What I really like about the course is all the support and inspiration it gives. Having people share their stories, trials and triumphs is something that really helps me push through when I’m struggling. My family and friends also help a lot, cheering me on.

What I found particularly helpful was the explanation about fiber and water. How they help people lose weight and stay full longer. I also like that I can have my pizza and eat it too. All I have to do is power up with high fiber vegetables, beans and fruits. By eating these foods I can still enjoy the pizza, but I don’t need as much to be satisfied.

Over the last 3 months I have lost 23 pounds. I’m not really concerned about how long it takes. It took years to put it on so I expect it to take a while to come off.

Here’s what I do at work

At work my desk is next door to the vending machines. In the past, if I wanted a snack, I would go there and buy something, convincing myself that the snack was healthy: low fat, low calorie, baked (not fried) - the list went on and on. And my weight went up and up. Now I:

    Eat breakfast at home
    Keep a glass of ice water at my desk and in my car
    Bring finger foods from home to munch on, like baby carrots, grapes, sliced apples, Cuties clementine oranges, and bananas

These are just as satisfying and it mollifies the hand to mouth cravings. Most of my snacking is more habit than hunger. It is the movement, the chewing, reaching for another one. I learned that when I stopped smoking years ago. I substituted carrots and toothpicks for cigarettes. I kept pencils around to put between my fingers. It’s the same concept, only with food.
Here’s what I do at home

At home I power up every meal. I still get to have the same foods I had before, but I find I don’t want them as much. Before I go out to a restaurant I eat an apple, which helps me not eat as much. I do the same thing before I go shopping.

I can lose weight without feeling deprived or cheated

This course didn’t just help me lose weight - it taught me how and what to eat so I can feel full and satisfied without feeling deprived or cheated. It also taught me that if I hit a snag or fall off the food wagon, I can just start back immediately and keep going. I’m not a failure; just human.

I really like the fact that there are so many foods I can eat on this program. The fact that I was encouraged to have beans, nuts, avocados, oats, brown rice, and whole grain breads made this plan doable.

Now I eat like royalty

Before taking this course, food was just something to eat so I could move on to the next thing on my list. There were times I couldn’t even remember what I ate. But now I love experimenting with Superfoods.

One night I sautéed yellow squash, onions, zucchini, mushrooms, garlic, chopped kale and broccoli and let it simmer for awhile. I used a non-stick pan and cooked fresh asparagus, squirting lemon on top. When it was done I served it with salmon that was baked in the oven, covered in oranges and slivered almonds, with a bowl of mixed fresh fruit.

I felt special, like I was dining at a five star restaurant. I savored each bite and enjoyed the tastes, the smells and textures.

How I dealt with my challenges

One of my biggest challenges was cutting back on the salt. I’m a salt nut. I love chips, fries, baked potatoes with skins smothered in sea salt. So what I did was stopped cooking with salt and substituted with other herbs. I switched to baked yams and bought roasted, unsalted cashews. I stopped eating fast food and saved my dinners out for better restaurants so I could power up meals by substituting.

Two other big changes I’ve made are switching from soda to water and from milk shakes to banana shakes. For the banana shakes I use my Ninja, filling it halfway with ice, ½ cup of milk, a teaspoon of vanilla and a large banana. That is about 150 calories compared to nearly a thousand calories for the shakes I use to drink.

Are You Eating Enough to Lose Weight? makes it automatic

My goal is to get down to 130 pounds. I have already dropped several sizes in clothes. I wore a 16-18 in pants and now wear a size 12.

Are You Eating Enough to Lose Weight? is not so much about dieting as it is about making changes and substitutions in your diet, gently increasing your activity levels, and feeling satisfied and full. The loss of weight is just an added plus to all you learn in the class. Believe me, I have tried several programs and they last about as long as the classes you attend. Then you go back to your old ways. I have gotten so good at this that I don’t even have to think about it anymore. It’s automatic.

source:http://fullplateliving.org/blog/weight-loss-tips-i-used-lose-23-pounds-3-months
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06:30 ,
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