This article was written by Melissa Hellmann and repurposed with permission from Time.com.
Fragmented sleep could be as physically harmful as a total lack of sleep, according to an unprecedented study.

Lead researcher Avi Sadeh, Ph.D., a professor at the School of Psychological Science at Tel Aviv University, found that an interrupted night of sleep—which is common for doctors and new parents—is similar to having only four hours of consistent sleep. The experiment, published in the journal Sleep Medicine, studied the sleep patterns of students using wristwatches that monitored when they were asleep or awake.

Students slept a full eight hours one night followed by a night of interrupted sleep in which they received four phone calls directing them to complete a brief computer exercise before returning to bed. The morning after both nights, the volunteers completed tasks to measure their attention span and emotional state. Results proved that just one night of interrupted sleep had negative effects on mood, attention span, and cognitive ability.


Sadeh believes that several nights of fragmented sleep could have long-term negative consequences equivalent to missing out on slumber altogether. "We know that these effects accumulate and therefore the functional price new parents—who awaken three to 10 times a night for months on end—pay for common infant sleep disturbance is enormous," says Sadeh.

The study also acknowledged that many people of varying ages and professions are susceptible to fragmented sleep—a finding that Sadeh hopes will provide an impetus for creating solutions. "I hope that our study will bring this to the attention of scientists and clinicians, who should recognize the price paid by individuals who have to endure frequent night-wakings," he said.

source : http://www.womenshealthmag.com/health/interrupted-night-of-sleep-affects-your-day

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I am not a weight loss expert, nor do I claim to be, nor do I want to be. It pains me to watch commercials boast a new pill that helps you to lose 20 pounds in 20 days, or something equally as ridiculous. Or the grapefruit juice diet where drinking grapefruit juice before every meal was supposed to help you burn more calories. Who comes up with this garbage?

All I know is 3 glasses of juice a day equals a lot of sugar in your bloodstream. And once your cells can't hold any more sugar, the sugar is stored at fat. And this is how the "junk gets in the trunk".

Ultimately, what creates weight gain is sugar. But I am not just talking about the processed sugar. I am talking about all the simple carbohydrates that are toted as "health food" in the Standard American Diet (SAD, so sad, yes).

A whole grain bagel for breakfast. A sandwich on whole grain bread for lunch. Whole grain pasta with veggies and tomato sauce for dinner. Does anyone ever stop to think, "wow, I've eaten a lot of processed grains today that have zero nutritional value"? Just because it says "whole grain" doesn't mean that it is actually good for you.

Foods with zero nutritional value and zero fat content leave you hungry in a few hours. Then guess what, you snack. What do you snack on? A protein bar full of sugar and soy protein isolate? Key lime pie flavored yogurt with more sugar than a soda?

Here are 2 secrets to weight loss...

EAT REAL FOOD.

EAT HEALTHY FATS.

Here is an example of what I eat in a day to keep my blood sugar stable, keep my health in check, and to be satiated until my next meal.

Breakfast

1-2 egg omelet with fresh sautéed veggies (no cheese for me but if you tolerate dairy, go for some organic cheese) and a sausage patty (read the labels if you get ones from the grocery store freezer as sausages can be filled with crap)

or leftover dinner (get over the idea that dinner can't be breakfast)
Lunch

chicken that I crock-potted over the weekend with some butternut squash and half an avocado
Dinner

steak with sautéed mushrooms and onions, sweet potato, and some kind of green veggie
and if you need a grain, try quinoa
Most of the struggle to create and maintain a real food lifestyle is psychological. Thinking you can't have a meal without bread. Thinking that the only way to get fiber is through grains so you need to eat those. Thinking that because you are busy, you can't possibly eat this way. And believing that desserts and candy are the only way to have "sweet" treats.

Losing weight takes work. It starts with what you put in your body. And let me tell you another secret: No pill, cream, shake or magic fairy is going to help you maintain a healthy weight.

Click here to get an eBook (it's free) on the dangers of sugar, how it gets stored as fat, and how to get it out of your diet.

In episode 5 of the Eat Think Feel Live podcast, Sandy and Lore discuss how the low fat, no fat movement really led to obesity and disease. If you are still worried about the "fat" in your food, you really need to listen in!

Article Source: http://EzineArticles.com/?expert=Lore_Earley

Many people who want to cut on some weight want to do it quick and in the healthiest possible way. The good news is that many scientists and nutritionist believe that it is possible to lose up to 3 pounds or even more at home by observing a good diet and lots of unforgiving exercises.

Exercising

If you are involved in regular exercise or are constantly involved in hefty tasks, it is possible to lose 1-2 pounds per week, which is if you burn 500 calories than you consume every day. However, the most effective way to lose weight is to eat less and exercise more, as most weight counselors agree. For instance if you take 1200 calories every single day and exercise for an hour per day you could lose up to 5 pound in the first week.

Cut on the intake of some starches

Limiting the amount of salt and starches that you consume, simply translates to losing weight. When you reduce the intake of sodium and starch in the body, the amount of fluids decreases as well, this can result to up to a loss of 5 pounds.

Add other diets to your meal

Although you may have to cut down on the intake of the salts and starches, many nutritionists recommend that you increase the amount of fruits, soy products, vegetables, egg whites, fish and some types of meat. For a more effective experience it is important to get rid of tempting foods from your home, drink plenty of water, eat only at regular meal times, hence no grazing next to the fridge, and trying to keep busy at all times.

Using a workout program

Many nutritionist and fitness experts have recommended involvement in work out programs, with the latest programs in the market being very popular and effective. The best features of these programs are the results obtained at the end, which are heavily dependent on the intense workout and following a nutrition guide. Unlike most of the other traditional workout programs, the most recent ones do not involve the monotonous calculation of calories. These programs make sure that a participant is able to lose weight effectively, and maintain their new weight for a long period.

Hence, as seen above it is possible to lose weight in a healthy, fast and safe way by following a workout program, getting into healthy workouts and exercises, and of course healthy eating.

Article Source: http://EzineArticles.com/?expert=Mkamba_M_Juke

We all know what “stress” feels like. When your boss tells you, “See me in my office,” your body heats up, your heart starts racing, and your stomach begins to churn. These are just a few of the body’s many possible responses to what we typically call stress, and what scientists call the body’s “fight or flight” response.

While acute, short-term stress may actually improve performance at work, chronic stress—that muted but ever-present anxiety brought on by thinking about a toxic boss or a laundry list of projects—can have damaging effects, including depression, anxiety, insomnia, and high blood pressure.

The bad news is that chronic work stress affects at least 70 percent of Americans. One survey found that eight in 10 employed Americans reported feeling stress at work due to factors such as increased workloads and inadequate compensation.

“ While we can’t necessarily control our responsibilities, pay, or the people we interact with at work, we can control how we respond to these stressors by cultivating resilience. ”
The good news is we can prevent these numbers from growing. While we can’t necessarily control our responsibilities, pay, or the people we interact with at work, we can control how we respond to these stressors by cultivating resilience—or the ability to adapt to stress in a healthy way by staying present, self-aware, and attending to one’s own needs.

There are various practices we can integrate into our everyday routines that will allow us to better address our own needs, desires, and intentions in (and outside of) the workplace, and they all come down to one common theme: mindfulness.

What’s the Deal?

I recently sat down with insight meditation teacher and author Sharon Salzberg, whose newest book, Real Happiness at Work, explores how mindfulness practices such as meditation can help us reimagine our approach to our jobs—and, in the process, help us find happiness and a greater sense of balance in the workplace.

According to Salzberg, resilience serves as an alternative to “the illusion of control”—the false belief that we should have more control over coworkers, bosses, clients, and work outcomes than we actually do. In reality, we don’t have control over anything but ourselves. The thought may seem scary, but it actually offers a ton of freedom.

“ The first step toward developing resilience is challenging the idea that we can control everything. ”
In fact, the first step toward developing resilience is challenging the idea that we can control everything. Rather than beat ourselves up for the disappointments and negative outcomes we inevitably experience at work (or elsewhere), we can learn to practice acceptance of ourselves and of our situations, whether good or bad. In so doing, we give ourselves the gift of mental space—and in this space, we can learn to realize that difficult experiences and setbacks are actually opportunities for learning and growth.

So how do we get to a place where we choose acceptance, mindfulness, and growth over anxiety and self-deprecation? Follow the action plan below.

Your Action Plan

Mindfulness can be practiced at any time, even while walking, drinking tea, or writing an email. Follow these simple action steps to let go of the illusion of control and instead cultivate resilience on the job.

1. Establish a regular meditation practice.
“Meditation provides us with a sense of perspective by allowing us intimacy with our experience. When we practice mindfulness, we train our minds to become aware of our emotions and thoughts as they arise, so we can better understand our intentions,” says Salzberg. Meditation allows us to see better into the nature of things, without all the baggage of judgment, insecurity, and whatever other self-destructive stories our chattering minds perpetuate.

Committing to a regular meditation practice—even just 10 minutes a day—can go a long way toward helping you feel calm in the face of work stressors. There are a wide variety of practices to choose from, so experiment to find what works best for you.

2. Loosen the grip—literally. 
Emotional stress can manifest as physical tension. To help ease both, practice relaxing your body with this simple exercise:

While sitting at your desk, settle your attention on your hands, (particularly if they are holding something—a cup of coffee, a pen, a computer-mouse) and/or on your shoulders.
If you find your grip extremely tight (or your shoulders tense), realize that this will merely exacerbate any tension you feel.

Choose to loosen your grip and/or release the tension in your shoulders as much as you can (Breathing helps!).

Take a moment to observe the different sensations you feel when you bring your attention to your body. Remember, this is something you can do even as you plod through your to-do list!

3. Think before you speak.
Stress can often lead to irritability and feelings of guilt and blame. This exercise can help put the brakes on self-punishing language as you develop a softer and more forgiving inner dialogue.

Write down an accusatory statement, in the second person, about something that happened at work (e.g.: “You’re incompetent for forgetting a deadline.”).

Rephrase it in the first person using nonjudgmental, constructive, “I” statements (“I spent two hours looking for a misplaced file and missed my deadline as a result. How can I set up a system to avoid this happening again?”). Notice if you feel different using “I” versus “you” statements.

Try to let go of using generalizing words like “never” and “always.” Practice using specific language that leaves room for improvement (e.g. “I was disappointed when you arrived late to our meeting. How can we ensure this doesn’t happen again?” versus “You always disappoint me.”). This kind of constructive language helps keep things in perspective and prevents unbridled deprecation, both of yourself and others.

4. Set intentions.
When we have a lot on our plate, we tend to feel overwhelmed and like the world is spinning out of control. That’s where the practice of setting intentions comes into play. This exercise will help you become more aware of the intentions that drive what you say and do. When we realize that all of our actions emerge from some kind of intention and that we have the power to change that intention, we invite ourselves to feel more present, focused, and calm. Stay present with your intentions by using these practices throughout the day:

Set an intention each day before leaving for work. Perhaps you wish to be more open-minded and at ease during meetings and conference calls, or you want to breathe more deeply before beginning a new task. Remind yourself of this intention every time you find yourself getting off track.

Before engaging in a conversation, pause for a moment to check in with yourself (silently) and determine your intention: Do you want to be seen as “right”, or do you want to be seen as open, compassionate, and supportive? Do you want to foster progress or hinder it?

Before you send an email, take three breaths. Then reread the email and imagine being its recipient. Consider the emotional impact of the message and ask yourself what you’re trying to achieve with the email. Rewrite it (before sending) if need be.

If you find yourself bored or annoyed at work, don’t judge yourself. Instead, use the setback to shift your mindset: Even the most tedious work is an opportunity to help others, cultivate awareness, or learn about yourself.

5. Reconsider your coping mechanisms.
Each of us already contains all we need to cope within ourselves. This exercise will help you gain a sense of empowerment over your coping mechanisms, and help you realize the potency of your own resources for self-care.

On a piece of paper or on your computer or phone, make a list of everything that contributes to your stress at work.

In another column, list everything you do on a day-to-day basis to relax, lift your spirits, or have fun (listening to music, exercising, cooking dinner with friends, etc.).

Make a third list in which you describe the effects these activities have on your stressors.
Look at all three lists. Reflect on how much you need to cope, if you are coping well, and/or if you need to change the ways in which you cope. Then write yourself a “prescription” for your own self-care.

6. Practice compassion.
The ability to communicate kindly with coworkers is essential both for getting things done well at work and feeling an overall sense of wellbeing. This basic loving-kindness (or metta) meditation offers a concrete starting place to begin cultivating the art of empathy.

Sit with your eyes closed or your gaze lowered.
Silently offer up loving-kindness by directing positive energy and goodwill to all beings everywhere, including yourself. Start by sending love to yourself: “May I be safe. May I be happy. May I be healthy. May I live with ease.”.

Repeat the mantras at a pace that works for you, focusing your attention on each phrase as you think it. If your attention wanders, begin again. The anchor here is not the breath but the phrase-repetition.
Next, call to mind someone whom you know is having a difficult time and repeat the mantra: “May they be safe…”.

Call to mind someone you don’t get along well with. Repeat this exercise for them. If this is too hard, send loving-kindness back to yourself.

Finally, try offering phrases of loving-kindness to all beings everywhere: “May all beings be safe. May all beings be happy…”.
​
How to Banish Work Stress

The Takeaway

“This isn’t… hippie fluff,” declared Chade-Meng Tan, founder of Google’s mindfulness-based employee program, Search Inside Yourself. He’s right. We all now know that stress isn’t helping any of us. It’s time to do well by feeling well—at work and elsewhere. And to think resilience could start with just your thoughts and your breath. How easy is that?

http://greatist.com/happiness/how-to-never-feel-stressed-at-work-again

Are you watching your weight but still want to enjoy Summer to the full? Whether you’re having a backyard bash to entertain friends, a 4th of July cookout or just enjoy cooking al fresco, we have some great meal ideas for you that are low in calories and high in taste. By trying out our top tempting barbecue ideas, you can still enjoy yourself without loading up on calories.
Bodacious burgers

Burgers are a staple of barbecue dining and can be enjoyed by almost everyone. By making your own, you can use fresh ingredients, regulate your portions and avoid hidden calories. What’s not to like?
Turkey cheeseburger (354 calories)

Tip: Make your burger ‘Hawaiian’ by adding a slice of grilled pineapple. Only 30 calories extra.
Turkey burger with baked potato and coleslaw (363 calories)

Tip: Potatoes can be baked on the barbecue. Just wrap them in tin foil and place them on the coals. Use a skewer to check that they are cooked through.

Vegetarians - you don’t have to miss out on enjoying a burger. Here’s a meat-free option for you.
Mushroom burger with salad and sweet potato wedges (361 calories)

Tip: Portobello mushrooms are a good choice but any large flat-cap mushroom will work just as well.
For the kids

As ‘little people’, kids don’t need adult-sized portions and mini-versions of adult food can tempt even the pickiest of eaters. With this in mind, halve all of your recipe ingredients and cook mini-burgers or ‘sliders’ for the kids.

Tip: Serve with sweet potato wedges and mini-corn cobs. That’s two of their five-a-day right there.
Funky chicken

A versatile and nutritious food, chicken is a tasty ingredient for any barbecue. Rather than cooking chicken portions, you can cut the calories by choosing chicken fillets (diced or whole). Here are a couple of low-calorie barbecue ideas for chicken.
Chicken skewers (121 calories)

Tip: If you don’t like pickles, thread chunks of peppers or onions on the skewers instead.
Chicken and bean salad with avocado (351 calories)

Tip: Add a few drops of lemon juice to retain your avocado’s lovely green colour.
Feeling fishy?

If chicken isn’t your ‘thing’ then fish is a fantastic alternative. There really is something special about the taste of fresh seafood combined with that smoky, barbecue flavour. Here are some easy fish-based barbecue ideas to try:
Baked salmon with basil dressing and red pepper tomato salsa (370 calories)

Tip: Fish can get very crumbly when grilling! So if you don’t want your ‘catch of the day’ to disappear into the coals, wrap it in tin foil first.
Grilled cod with herbs and new potatoes (365 calories)

Tip: Squeeze over some lemon juice and add cracked black pepper for a zingy, low-calorie flavouring.
Marinated onion and prawn kebabs with rice salad (369 calories)

Tip: Scallops are a tasty alternative to prawns and can be easily substituted in this recipe.
Where’s the beef?

If you prefer something more robust then beef is a good choice. However, if you are watching your calories, choose lean minced beef and trim all visible fat off steaks and other cuts. Remember, it’s recommended to enjoy red meat just a couple of times per week for good health.
Homemade beef burger with oven chips (352 calories)

Tip: For a healthier alternative to oven chips, try sweet potato wedges or a fresh salad instead.
Coriander steak with sweet potato wedges (368 calories)

Tip: Meat cooks quickly on the outside on a barbecue so always be sure to check it’s cooked through inside.
Simply salad

Fresh and bursting with flavour, a salad is the ideal accompaniment to your main dish. Here are some Summer salad recipes for you to savour
Feta and pomegranate salad (358 calories)

Tip: Halloumi cheese is a good substitute to feta and can be grilled on the barbecue as it doesn’t melt.
Chargrilled asparagus and pine nut salad (353 calories)

Tip: Asparagus is only in season for a very short time in summer. So enjoy it while you can!
Spicy fruit and nut rice salad (357 calories)

Tip: Dried cranberries or ‘craisins’ make a good substitute for sultanas.
Just desserts

Fruit is low in calories, high in nutrients and the ideal palate-cleanser after your barbecue feast. Here are a couple of refreshing summer desserts to try.
Fruit salad with mint (115 calories)

Tip: Mint is a great aid to your digestion and can quickly banish that ‘too full’ feeling if you have over-indulged.
Fruit skewers with cottage cheese (127 calories)

Tip: If cottage cheese isn’t for you, try substituting some natural yoghurt instead.
For the kids

Kids love ice-lollies so why not puree fruit with some yoghurt or fromage frais and freeze in ice-lolly moulds. These can keep for up to three weeks, so are ideal for the summer holidays. Use any fruit you like.

Tip: Before pouring into the moulds, add some whole berries/fruit pieces or chocolate chips for extra ‘yummies’.
Fancy a drink?

We always recommend alcohol in moderation for health and weight loss so if you are enjoying a drink with your barbecue, avoid high-calorie beer, cider and alcopops. Make a refreshing spritzer from white wine and soda water or try some of these low-calorie cocktails.

http://www.tescohealthandwellbeing.com/advice/weight-management/3465-smokin-15-low-calorie-barbecue-ideas

Today's topic is how often to work out each muscle or muscle group.

I know, I know, the traditional thinking is to work a muscle or muscle group and then rest it for a few days and then hit it again. Believe me when I tell you that I subscribe to this way of thinking, I really do.

BUT, lately I've been personally experimenting with the total opposite way, and I have seen some pretty good results. Then, when I think back to workout programs I've done in the past, I realize I've always had success with the doing-the-same-thing-every-day workout method.

Let me explain what I'm talking about. Wait, let me give you a background first.

I interviewed Hit Richards from Calisthetics Kingz a while back and his program, "Chiseled in 30", does this same workout every day thing... sort of. Now, before you go rolling your eyes, Hit isn't some random guy who put together this program, he did research and he has the credentials to back up this program as well, but I'll save that conversation for a whole other time.

Anyway, I did the "Chiseled in 30" program and yes, I did see significant gains, grow and definition. Now, to be fair, I've done other programs and I've seen results as well.

As I looked back throughout my workout life, I realized I had seen my best results when doing the same thing every day. Oh, I would switch up and do something different every 2-3 weeks, but it would be the same workout for at least 5 days a week for those 2-3 weeks.

In fact, I have developed a body weight type workout (yet to be released) called "In and Out, Top to Bottom" (IOTB) based on this concept. But more on that another time.

I don't claim to know the science behind working out the same muscle every day vs. not doing so, I can only tell you from personal experience that there IS something to it, and it seems to lean towards the positive side of working out.

But Andrew, I thought muscles grow on rest. Working them out every day doesn't do that, so what's the deal?

I'm not going to disagree with you, as I stated above, I'm a believer in that method, but I'm also a believer in the other method as well. You see, lately my whole attitude towards working out has taken a slightly different turn than your usual Personal Trainer. I'm developing a more "hit it and quit it" type of workout philosophy, with MAJOR intensity. I believe in sweating during a workout, but I don't believe you should do so for several hours.

The exceptions are the people who are body builders, figure competitors... basically... people who compete with their physique in some way. That's a whole different mindset and a different type of workout program, which is TOTALLY NOT what I'm talking about here. I HIGHLY respect those individuals, heck, I've even interviewed a lot of them! Those folks do NOT workout the same way as the "1 hour a day" workout crowd, can you dig it?

Will I get blasted by some of the heavy hitters in the fitness world? Sure, and I totally expect that. But I've always been honest with my writings, and I will continue to be. When I find something that has worked for me, I will pass it along.

That being said, this "same muscle group daily" type of thing has worked for me.

Will it work for you? I don't know.

Does it go against tradition? Yup, but I've never been one to follow the traditional crowd.

The bottom line, I'm all about trying new things and keeping what works. If you would ask me which direction you should go: same muscle groups every day or mix it up daily, I would ask you what are you wanting to do and what kind of self discipline do you have? Why? Because some people may get bored with doing the same thing every day. If that's you, well, maybe that method isn't for you.

I welcome your comments and suggestions. Hey, are you a Fitness Insider? Have you heard the latest Fitness Professional Interview? Have you listened to the "TFS on EDGE" podcasts? You can do so by going to http://www.TopFitnessStrategies.com

Get a personal training session in your home! Learn what the Fitness Professionals know! You have a chance to get the best fitness advice from the best fitness pro's on the planet! Get all the information at http://www.TopFitnessStrategies.com

Article Source: http://EzineArticles.com/?expert=Andrew_Poletto

We can do more for our brains than we realize. And most of what we can do are things that will help our general health as well.

For our brains, and the health of our bodies, it is important to stay hydrated, detoxified and oxygenated. We can do this by drinking plenty of water. Green tea and peppermint tea are also an excellent way to keep hydrated. And smoothies made with fresh fruit and yogurt keep our brains energized.

Having diets that consist of a sufficient supply of fish oil will boost our brain power. The old adage about an apple a day keeping the doctor away is not just a myth. They really do help our brains and health. Salmon contains omega3 and protein for our bodies and brains; avocados increase blood flow; assorted vegetables, particularly those that are brightly coloured, and fruit. Blueberries in particular are extremely beneficial. Other foods include whole grains, olive oil and cocoa which will be good news for chocolate lovers to know. Important also is to eat a hearty breakfast and to avoid fatty and sugary foods.

Simple solutions to jump starting your brain are to keep a journal; to try writing poetry, even if you think you can't; listen to music and get your body moving. Try learning a foreign language or an instrument. I'm giving the piano another try since my few lessons when I was eight years old. It's amazing what I actually have remembered.

Other ideas that are good for your brain and general well-being are to think positively. There's always two ways of looking at something. Why pick the negative way? Smile and laugh often. It will change your perspective on life. Keep socially active and involved. Listen to the ideas of others. They will give your brain a boost. And have you tried to use chopsticks? That is certainly an experience.

Exercise your memory. Spend time with children, perhaps play Wii with them or some other computer game. Take children on excursions, talk to them and really listen to their views on what they see and think. Children can carry on delightful conversations and you may find that it's a whole new way of looking at life. They certainly will make you think faster. Play trivia games and if you don't do well, make it a point to remember trivia facts. Keeping your brain active can include hobbies. What are yours? Reading, knitting, photography, water colours, yoga or meditation?

Physical exercise is good for your brain, your body and your general health. Don't park too close to your destination so that you have a further distance to walk. Take the stairs instead of the elevator, do yard work, walk the dog, swim, dance and play golf.

Most things you do for your brain will also help your body and increase your general sense of well-being. With that, life becomes more enjoyable.

Sylvia Behnish has published 'Rollercoaster Ride With Brain Injury (For Loved Ones)', a non-fiction book detailing the difficult year following a brain injury; 'His Sins', a three generation family saga about how the actions of one person can affect future generations, and 'Life's Challenges, A Short Story Collection'.

She has also written numerous articles for newspapers, magazines and online on subjects relating to brain injuries, family issues and motivational topics.

For more information on both traumatic brain injuries and acquired brain injuries as well as brain health go to: http://www.progressofabraininjury.blogspot.com

Article Source: http://EzineArticles.com/?expert=Sylvia_Behnish