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Getting in shape and losing weight has been the most popular New
Years Resolution since they invented the calendar. The busiest
month for new memberships in any health club is always January.
If you page through any newspaper during the holiday season, you
are bound to see several advertisements which capitalize on the
New Years Resolution obsession.
Sad Fact: 84% of the people who make this promise never follow
through!
Why?
Because the majority of the people that make this promise have
not truly made the decision to get in shape.
Making The Decision
It took me over nine years to finally make the decision. At my
heaviest, I weighed 293 lbs. I must have told my wife 500 times,
“I’m going to get in shape, I’ll start on Monday”. Well, 500
Mondays came and went, I did absolutely nothing, and I was still
as big as a house! I finally made the decision standing naked in
front of the bathroom mirror. It was a scary sight. I couldn’t
believe how fat I was! When I was young, I was always in great
shape. After I got married I started working 70 hours a week,
didn’t find time to exercise, ate the wrong foods, drank too much
beer, and over a nine year period of time, gained about 100
lbs.!
I was sick and tired of the way I looked and felt, and the
negative effects that being obese was having on my life. Simple
everyday things like tying my shoes or climbing a flight of
stairs, were suddenly a challenge.
Getting in shape has a positive ripple effect into every aspect
of your life. When you look better, you feel better about
yourself. Your self-esteem and sense of dignity improve, your
relationships improve, you will have more energy and motivation
than you know what to do with. Most importantly, your health
returns and your quality of life improves. There is nothing more
important than your health: ignore it, and it will go away.
Do you want to get in shape, or do you need to get in shape.
There is a big difference. You have to need to get in shape. It
has to be your #1 priority. Get obsessed!
Who are the most important people in your life? Imagine that
they are kidnapped, and the ransom note addressed to you reads,
“You have 6 months to get in shape, and if you don’t, you’ll
never see them again!”
If you knew you were locked in a room with only 20 minutes of
oxygen left, you wouldn’t walk over, try the door once and then
give up. They’d find me slumped over in front of the door with
no finger nails left!
It’s amazing the feats you can accomplish if you need to. Do you
want to get in shape, or do you need to?
10 Tips For Lifelong Weight Management
You must respect the power that your eating and exercise habits
have on your health and appearance. We will provide you with the
skills and knowledge needed to change your attitude toward food
and exercise which will lead to lifelong weight management and
good health.
1. Eat Breakfast: necessary to jump start your metabolism
2. Smaller Main Meals: less stress on the digestive system
3. Snack: keeps your metabolism in high gear
4. Portion Control: it may not be what you’re eating, but more
likely how much
5. Eat more fruits and vegetables: loaded with stomach filling,
non-digested fiber
6. Eat when your hungry: not for other reasons; stress, boredom,
anger, etc.
7. Don’t focus on the scale: muscle weighs more than fat and
takes up less space
8. Don’t deprive yourself: taste your favorite “treats” on
occasion
9. Exercise: remarkably speeds up your metabolism and weight loss
10. Visualize Success: see yourself healthy and happy with your
Appearance
Good luck with the new year everyone.
by Bob Osgoodby
Insomnia is a common problem with many in this world of stress and tension. It can be easily cure with natural remedies.
Insomnia or sleeplessness is a common problem with many in this world of stress and tension. Life offers us with numerous causes to get tensed or feel depressed and that often takes a toll on our sleep. Almost all adults experience insomnia at some point of their life, but it may not be continuous or consistent. Chronic insomnia is a thing to worry about for sleepless nights affect and slacken the pace of day to day activities due to excessive fatigue, irritability and poor concentration. Also insomnia may be a hint towards some serious underlying disease. Insomnia is not judged by the hours one gets to sleep, for that varies from person to person. It is actually judged by the quality of sleep. Insomnia varies from poor quality of sleep, interrupted sleep to total loss of sleep. Inadequate sleep may be an initiation of insomnia. Insomnia may be of the following types.
1. Transient insomnia is one in which the symptoms last less than a week.
2. Short-term insomnia is one in which the symptoms persist for a duration which is between one to three weeks.
3. Chronic insomnia is one in which the symptoms continue beyond three weeks.
Insomnia is common among all age groups, but it usually increases with age. Women are more attacked by insomnia when compared to men. Insomnia is common among low income groups, alcoholics and mentally ill patients.
Causes of Insomnia
1. Aging
2. Stress
3. Depression
4. Presence of too much noise while sleeping.
5. Unpleasant room temperature
6. Changes in shift work
7. Sleeping during day
8. Excessive alcohol intake
9. Heavy smoking
10. Excessive intake of tea and coffee
11. Wheezing
12. Nasal congestion
13. Nocturnal asthma
14. Acid reflux disease
15. Hormonal turbulence during pregnancy or menopause.
16. High blood pressure
17. Disruptive bed partner who snores loudly or moves legs periodically.
18. Sexual dissatisfaction
19. Poor sleep hygiene
20. Respiratory disorders
21. Circulatory disorders
22. Psychiatric conditions
23. Jet lag
24. Withdrawal from alcohol, drugs or stimulant medicines.
25. Presence of acute medical illness
26. Any kind of mania or phobia.
Symptoms of Insomnia
1. Waking up several times during night
2. Poor concentration in day time
3. Impaired memory
4. Irritability
5. Uncoordinated movements
6. Impaired social interaction.
Herbal Remedies for Insomnia
1. California poppy is known for promoting sleep.
2. Chamomile may be used as tea. It has sedative properties.
3. Hops may be taken as tea. It helps in sleeping and cures indigestion
4. Kava relaxes the nerves and muscles and helps in sleeping.
5. Lemon balm is an effective sleep promoting herb.
6. Passion flower has sedative properties. It relaxes muscles and nerves.
7. Rooibos may be taken as tea. It promotes sleep and eases any kind of pain or inflammation.
8. Oat straw soothes the nervous system.
9. St John’s wort lengthens the deep sleep cycle.
10. Skullcap is a sleep promoting herb.
11. The herb valerian also helps to have a sound sleep.
By Dr Andrew Napier
Happy New Year to everyone. Hope everyone has a great year and hope everyone is healthy.
Ayurveda, the ancient science of medicine, has been using herbs to cure hair loss effectively. These herbs are derived from natural plants and are free from side effects. Some of the herbs that can help combat hair loss and stimulate hair regrowth are discussed in this article. These are proven to be practical, natural, and effective for centuries.
•Eclipta Alba (known as Bhringraj in India) is an ancient herb used for health of hair. It prevents baldness and premature graying. Fenugreek, also called Greek hay in English and Methi in India, is another remedy for hair loss. Fenugreek work by increasing the dilation of blood vessels to the scalp which improves blood circulation and nutrient supply to this area. Fenugreek seeds have very beneficial effects on hair growth. It has a unique mix of constituents, which contribute to maintaining healthy-looking hair and a well-nourished scalp.
•Emblica Officinalis or Indian Gooseberry is one of the best known natural product for overall health of hair. It enriches hair growth and hair pigmentation. Gooseberry also strengthens roots of hair, maintains color and luster. Eating fresh fruit or applying its paste on hair roots improves hair growth and color. It is popular as Amla in India.
•Shikakai is also one of the Ayurvedic herb used for its strengthening & conditioning properties on the hair. It controls dandruff, promotes hair growth and strengthens hair roots. It is popularly known as “fruit for the hair” as it has a naturally mild pH, that gently cleans the hair without stripping it of natural oils.
•Soap Nuts (sapindus mukorossi) herb liquid can actually be used to clean hair in place of your regular shampoo. Popular as Reetha in India, Soap nut is an excellent hair tonic and used as a natural cleanser for washing hair, and forms a rich, natural lather. It is still being used as a naturally produced shampoo by the rural folks in India for washing their hair.
•Henna is another excellent herb for the maintenance of healthy hair. Henna or Lawsonia Inermis can enrich color and enhance overall health of hair. It is a powerful and natural hair conditioner that can help heal the hair shaft by repairing and sealing the cuticle, protecting hair against breakage and loss of shine.
•Indian Neem or Azadirachta Indica helps remove dandruff and has a detangling effect on the hair. It possesses antidandruff, antibacterial, anti viral and fungicidal properties and therefore protects or fights off infections of scalp.
•Aloe Vera or Barbadensis Miller is considered to be one of the best herbs for hair loss. Aloe Vera has anti-inflammatory properties that prevent hair loss and are even beneficial for curing Alopecia. Moreover, the herb is also known to stimulate hair growth.
Herbs contain healing compounds that can help rejuvenate unhealthy hair, restore its shine and balance, and combat hair loss. With these natural and safe alternatives one can not only take care of hair but also keep away from harmful products full of harsh chemicals.
By : Charles Jerard
Ayurveda, the ancient science of medicine, has been using herbs to cure hair loss effectively. These herbs are derived from natural plants and are free from side effects. Some of the herbs that can help combat hair loss and stimulate hair regrowth are discussed in this article. These are proven to be practical, natural, and effective for centuries.
•Eclipta Alba (known as Bhringraj in India) is an ancient herb used for health of hair. It prevents baldness and premature graying. Fenugreek, also called Greek hay in English and Methi in India, is another remedy for hair loss. Fenugreek work by increasing the dilation of blood vessels to the scalp which improves blood circulation and nutrient supply to this area. Fenugreek seeds have very beneficial effects on hair growth. It has a unique mix of constituents, which contribute to maintaining healthy-looking hair and a well-nourished scalp.
•Emblica Officinalis or Indian Gooseberry is one of the best known natural product for overall health of hair. It enriches hair growth and hair pigmentation. Gooseberry also strengthens roots of hair, maintains color and luster. Eating fresh fruit or applying its paste on hair roots improves hair growth and color. It is popular as Amla in India.
•Shikakai is also one of the Ayurvedic herb used for its strengthening & conditioning properties on the hair. It controls dandruff, promotes hair growth and strengthens hair roots. It is popularly known as “fruit for the hair” as it has a naturally mild pH, that gently cleans the hair without stripping it of natural oils.
•Soap Nuts (sapindus mukorossi) herb liquid can actually be used to clean hair in place of your regular shampoo. Popular as Reetha in India, Soap nut is an excellent hair tonic and used as a natural cleanser for washing hair, and forms a rich, natural lather. It is still being used as a naturally produced shampoo by the rural folks in India for washing their hair.
•Henna is another excellent herb for the maintenance of healthy hair. Henna or Lawsonia Inermis can enrich color and enhance overall health of hair. It is a powerful and natural hair conditioner that can help heal the hair shaft by repairing and sealing the cuticle, protecting hair against breakage and loss of shine.
•Indian Neem or Azadirachta Indica helps remove dandruff and has a detangling effect on the hair. It possesses antidandruff, antibacterial, anti viral and fungicidal properties and therefore protects or fights off infections of scalp.
•Aloe Vera or Barbadensis Miller is considered to be one of the best herbs for hair loss. Aloe Vera has anti-inflammatory properties that prevent hair loss and are even beneficial for curing Alopecia. Moreover, the herb is also known to stimulate hair growth.
Herbs contain healing compounds that can help rejuvenate unhealthy hair, restore its shine and balance, and combat hair loss. With these natural and safe alternatives one can not only take care of hair but also keep away from harmful products full of harsh chemicals.
Did you know that people who get enough sleep (about 7-9 hours a night) are more likely to have higher productivity, lead more satisfying lives, and experience less stress? Sleep is crucial for concentration, memory formation, and repairing and rejuvenating the cells of the body. Both mentally and physically, a good night’s sleep is essential for your health.
The Problem
Unfortunately, experts estimate that more than 70 million Americans have persistent trouble falling or staying asleep. If you are one of the millions of people who suffer, you know how frustrating it can be to lie awake in bed at night, tossing and turning.
Finding an effective remedy is difficult. Some sleep aids require a visit to your doctor, dealing with unpleasant side effects, and facing the possibility of becoming dependent on the drugs. Even over-the-counter sleep aids can be habit-forming.
The Solution
In contrast, many sleep aid supplements are safe, natural, and quickly gaining popularity. They typically contain melatonin, a naturally-occurring compound that regulates sleeping cycles and also has value a possible antioxidant. However, you should look for a sleep aid that contains more than melatonin alone. Essential herbal ingredients further promote calming effects leading to quality sleep. There are a variety of sleep supplements available today, but not all brands are equal in quality.
The Benefits of Natural Sleep Supplements
-Fall Asleep Faster
-Stay Asleep Longer
-Wake up Feeling Refreshed and Rejuvenated
-Safe and Effective All Natural Ingredients
-Non-Habit Forming
So when you are choosing a sleep aid, ask your doctor what is going to be best for you?
Food choices away from home are important to your health and weight because many of us are eating more meals away from home. Fortunately, making healthful and delicious choices in restaurants is also easier today. Restaurants of all types are responding to customers’ desires with more options in portion sizes, preparation methods and menu items:
• More appetizer-size portions of popular entrées
• More baked and broiled choices in meat, fish and poultry
• More fruit and vegetables side orders to substitute for fries.
Hit the Bricks
Make physical activity part of dining out. All you need is a comfortable pair of shoes:
• Walk from Home or the Office. Pick a restaurant that’s a 10- or 15-minute walk away. You’ll get your meal and 30 minutes of physical activity and avoid the parking hassles.
• Walk with Family or Friends. Get moving as a group before or after eating. A brisk walk before a meal gives you time to chat. A stroll afterward helps your digestion.
• Walk Up Instead of Driving Thru. Park your car in the lot and walk inside to get your fast food order. And make fast food an occasional treat rather than a daily habit.
Right-Size Your Serving Sizes
Becoming sensible about serving sizes is an important way to maintain a healthy weight and it’s good for your wallet too.
• Instead of a large entrée, order an appetizer and a leafy green salad or choose two appetizers for a meal.
• Start with a small serving like a cup of soup, a junior burger or a small order of fries. If you are still hungry, order something else.
• Indulge your inner child: Order a kid’s meal at a fast-food restaurant. Many now offer a choice of low-fat milk and fruits or vegetables instead of fries.
• Savor your steak twice as much. Eat half at the restaurant, then take the other half home to enjoy sliced onto a green salad or as a sandwich on whole-grain bread.
• Ask for a to-go box as soon as your meal is served. Put half your food into the container for a second meal. That’s two meals for the price of one.
• Share from start to finish. Order one appetizer for the whole table and then order one dessert with multiple forks. Sometimes, just a bite or two is perfect.
• Share an entrée. You can ask your server to split the meal in the kitchen or divide it up yourselves at the table.
They say laughter is the best medicine— and it might just be true. Physiologically, humor is believed to help the immune system, lower blood pressure, help your heart, and lower the stress hormone cortisol.
Emotionally, the effects of humor cannot be overstated. “Humor is a universal human quality. It’s essential,” says Evelyn Lifsey, PhD, a licensed clinical psychologist. “I use it all the time to measure how my patients are doing.
For starters, humor is a sign of a healthy perspective. “If you can laugh at yourself and your situation, it can help you get on top of a negative downslide,” Dr. Lifsey says.
Empowerment also flows from a sense of humor. “Once you can laugh about a situation, you control it. You’re the one calling the shots. You’re not a victim anymore,” she says.
Additionally, laughter naturally connects us with other people. That’s why it’s more fun to go to a comedy show with a big audience, or watch home videos with the whole family. “We’re wired as social beings,” Dr. Lifsey says, adding that humor is interwoven with healthy social connections.
How to
If you’re prone to negative thinking, a first step is to realize that humor and optimistic thinking will better help you cope with what life throws at you. Here are Dr. Lifsey’s recommendations on how to find your funny bone:
• Look for the humor in situations. “Being positive is a muscle we have to exercise, “she says. “Ask yourself, ‘If I were a stand-up comic, how would I make this funny?’”
• Surround yourself with funny people. You tend to pick up some of the perspective of people you hangout with, so Dr. Lifsey recommends socializing with funny relatives or friends.
• Recapture the old you. If you used to laugh, but don’t anymore, ask yourself, “What’s gotten in the way?
Why am I not laughing anymore?”
Finally, there is one kind of “humor” that’s no laughing matter. “Humor that is derisive or comes at someone else’s expense that’s not healthy humor,” Dr. Lifsey says. “Maybe people are laughing, but if someone is feeling diminished, then spiritually it’s kind of a thief.”
Courtesy of elevate
Quinoa(KEEN-wah) is considered one of the best grains on the market and is considered to be a “superfood”. Quinoa is high in protein(8 grams per cup), high in fiber(5 grams per cup), and a good source of iron, zinc, vitamin E, and selenium. It also qualifies as a complete protien containing all the essential amino acids including lysine.
Quinoa dates back more then 5,000 years to the Incas of South America. The Incas use to refer to it as the Mother grain. Then in the 1500’s the spanish conquest nearly distroyed all the crops. The grain still grew wilded and some villagers still used it. Over the last hundred years the the production of Quinoa has re-emerged. The demand for Quinoa has spread worldwide and now is even being cultivated in the United States.
Today you can find Quinoa is most stores and it comes in a variety of colors, such as white, yellow, gray, red and black. White and red quinoa are the most common in the United States.
When using quinoa you want to rinse it good to remove its slightly bitter coating. Just rinse it and rub it between your fingers and repeat til the water runs clear. You can use it for breakfest in like a porridge, in salads, and as a substitute for rice and other whole grains.
Another nice thing about this grain is that is its a friendly grain for those eating gluten-free.
With the warmer weather most of us are outside more doing different activities. So this is the time we need to wear sun screen to protect us from the uv rays that can damage our skin and increase our risk of skin cancer. But one thing some of us may for get is that we should becareful all year round of the sun and use sun screen all the time when we are doing activities outside.
Sun screen isn’t the only thing we should do to protect ourselves but it is one of the easiest things we can do to protect ourselves and is a good first line of defense. So how does it work? Sun screens work by either absorbing , reflecting or shattering the uv rays.
Sunscreens provide either physical or chemical protection from UV light.
• Physical sunscreens form an opaque film that reflects or scatters UV light before it can penetrate the skin. These sunscreens contain ingredients, such as zinc oxide and titanium dioxide, which protect against both UVA and UVB rays. Original formulations of physical sunscreens remained white when applied to the skin. Newer formulations blend more with your skin tone and are less noticeable.
• Chemical sunscreens absorb UV rays before they can cause any damage. They contain one or more ingredients, such as avobenzone or oxybenzone, which absorb UVA or UVB rays. For broad protection, chemical sunscreens often contain more than one ingredient to protect against both UVA and UVB rays. A newer over-the-counter sunscreen contains mexoryl (Anthelios SX) and offers protection against both UVA and UVB radiation.
All sunscreens products include an SPF, which stands for sun protection factor. The SPF number is a measurement of the amount of UVB protection — the higher the number, the greater the protection. Currently, there’s no standard rating system that measures UVA protection.
SPF is not an indication of how much time you can spend in the sun. For example, if you use a sunscreen with an SPF 30 rather than one with an SPF 15, it doesn’t mean you can stay in the sun twice as long. In reality, an SPF of 15 filters out about 93 percent of the UVB rays; SPF 30 filters about 97 percent of UVB rays. The beneficial effects of sunscreen decreases over time, so after a few hours the difference between the two may be even less.
Don’t rely on the SPF factor to decide how long you’re safe in the sun. And don’t count on your skin to tell you when you’ve had too much sun. It may take up to 24 hours for a sunburn to develop fully.
The American Academy of Dermatology recommends that, regardless of skin type, a broad-spectrum (protects against UVA and UVB rays), water-resistant sunscreen with a Sun Protection Factor (SPF) of at least 30 should be used year-round.
Not all sunscreens are the same. Be sure to:
• Select a broad-spectrum sunscreen with an SPF of at least 15. Broad-spectrum products provide protection against both UVA and UVB radiation. Look on the ingredient labels for oxybenzone, sulisobenzone, avobenzone (Parsol 1789), ecamsule, titanium dioxide or zinc oxide.
• Watch for added ingredients that may irritate your skin. Some sunscreens contain fragrances, preservatives and other ingredients that cause skin reactions in some people. If you have sensitive skin, look for sunscreen that doesn’t contain potential allergens, such as fragrances or dyes, and is specifically designed for your type of skin.
• Understand labels. Look for sunscreens labeled “water resistant,” which offers some protection against washing off in water or when perspiring heavily. Sunscreens can no longer be labeled “waterproof” because all sunscreens wash off to some extent. Other terms that can no longer be used on sunscreen product labels include “sun block” (no product actually blocks all UV rays) and “all-day” (no sunscreen lasts all day).
• Make sure any product you use actually contains sunscreen. Many tanning oils and lotions don’t. Products that don’t contain sunscreen are required by law to clearly indicate that on the label.
So how much does a person need to put on? Well most people use sunscreen too sparingly. A liberal application is 1 ounce — the amount in a shot glass — to cover all exposed parts of the body. If you have a 4-ounce bottle, you’ll be using about one-fourth of it for one application. Be sure to rub the sunscreen in well.
To maximize protection, apply sunscreen liberally 30 minutes before going outdoors and reapply every two hours, or sooner as needed.
Lets all remember to put on sun screen before we go out and do all those activities that we enjoy to do outside cause we all know that we hate it when we get sun burned. So enjoy the outdoors and make sure you take the right precautions to enjoy every minute of it.
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