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Healthy Diet Tips

15-Best Diet Tips Ever
Experts share their top tips for weight loss success.
Best Diet Tip No. 1: Drink plenty of water and other calorie-free drinks/beverages.

Never confuse thirst with hunger. So stop eating extra calories when a glass of water is really what you need.

"If you don't like plain water, try and add citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.
Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.

Start with the recommended 5-9 servings of fruits and vegetables daily.

"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.
You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.

Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.

"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."
Best Diet Tip No.3: Consider whether you're really hungry.

Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?

"Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it," she says.

When you're done eating, you should feel better -- not stuffed, bloated, or tired.
"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.

Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.
Best Diet Tip No.4: Choose nighttime snacks.

"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-calorie snack, try a cup green tea (zero-calorie tea).
Best Diet Tip No. 5: Enjoy your favorite foods.

"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.

"You can enjoy your favorite foods, but you must do so in moderation," says Sass.
Best Diet Tip No. 6: Enjoy your treats away from home.

When you need a treat, Ellie Krieger, RD, host of Food Network's Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.

"By making it into an adventure, you don't have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.

And for those times you just can't get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.
Best Diet Tip No. 7: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.

"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.

She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.
Best Diet Tip No. 8: Eat protein at every meal.

Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.

"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.

Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
Best Diet Tip No. 9: Spice it up.

Add spices or chilies to your food for a flavor boost that can help you feel satisfied.

"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much," says Perdomo.

When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.
Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.

Sass stocks her kitchen with:

94% fat-free popcorn (20-25 cal / cup, it takes only two minutes or less)
Frozen vegetables
Pre-washed greens
Fresh or canned diced tomatoes
Canned beans
Whole-grain wraps or pitas
Pre-cooked grilled chicken pieces
Few containers of pre-cooked brown rice

Within minutes, she can toss together a healthy medley.
Best Diet Tip No. 11: Order children's portions at restaurants.

"When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control," suggest Perdomo.

Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.
Best Diet Tip No. 12: Eat foods in season.

"If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor," says Pensiero. "When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed."

At GiGi's Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.
Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.

"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Sass.
Best Diet Tip No. 14: Use non-food alternatives to cope with stress.

Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.

Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.
Best Diet Tip No. 15: Be physically active.

Although it may seem counterintuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.

"When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise," says May.

Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.

Healthy Mind Tips

Tips for a Healthy and Happy Mind



Tip 1 : CALM YOUR MIND

We live life at a hectic pace with many demands and responsibilities. Stress has become an important part of our lives. But for most of us the balance between deep relaxation and stress has been lost. Deep relaxation is a completely different state from just socializing with friends or being in front of the television. In a deeply relaxed state our minds are alert, yet calm and peaceful. Our metabolism, heart rate and breathing become even slower as we become more relaxed. Our body produces nitric oxide to neutralize the negative effect of excessive stress hormone Cortisol.


Excessive stress can make us feel older than we really are. Stress affects telomeres, strips of DNA at the end of chromosomes, which appear to protect and stabilize the chromosome ends. These key pieces (telomeres) of DNA are also involved with the cell divisions, until eventually there is nothing left, making cell divisions less reliable and increasing the risk of age-related disorders.


High stress people have lower levels of telomerase in their immune cells. It is suggested that changes in stress hormone levels could have an effect on telomeres activity. Learning and practicing serenity to elicit deep relaxation response is the most important step toward neutralizing stress response.


Here are some suggestions for serenity practices:

Breathing: Life is in the breath. He who half breathes, half lives. Your breath is the first line of defense in stress and can create almost instant calm and relaxation. Breathing is necessary for speaking, laughing and singing.
Meditation: Individuals practicing meditation for more than five years were proven to be twelve years younger than their chronological age, as measured by physical testing. Any moment you attempt to clear the mind creates the intention of healing.

Prayer is the most personal and intimate of all spiritual practices.

Affirmations are positive statements we tell ourselves. A positive affirmation is a self-fulfilling prophecy.
Journaling our thoughts and experiences are ancient serenity practices with its origins at the beginning of humankind. Journaling moves your emotions and thoughts from your mind/body to the paper. It also integrates the mind, body and soul.
Gratitude is accepting what you have. Grateful individuals have more energy, less physical complaints and a higher level of enthusiasm and optimism.
Laughter: In laughter we are lifted above our feelings of fear, discouragement and despair. When you are engaged in a good heart laugh the energy system in our body gets a workout (inner jogging). Hearty laughter stimulates practically all the large organs and heightens resistance and vitality against disease but it should not be artificial that does not match with inner which is dangerous for heart..
Hugging helps the body's immune system; it cures depression and reduces stress. It is invigorating and rejuvenating. Hugging is all natural. It is organic, naturally sweet, no pesticides, no preservatives, no artificial ingredients, 100% wholesome and fully returnable.

Tip 2 : KEEP YOUR BRAIN SMART

There is a growing interest in preserving and enhancing the brain's capabilities into high age. Neuroscientists around the world with powerful tools have literally been looking into the mind as it thinks. They are discovering that many of the negative myths about the aging brain are, indeed, only myths. In much the same way that we can maintain our physical well-being, we can take charge of our mental health and fitness.

A new form of brain exercise called neurobic is designed to keep the brain agile and healthy. These exercises enhance the overall health of your brain as you grow older. These new approaches can be incorporated into every day activities to develop and maintain brain connections by adopting these strategies. Scientists, in 1996, demonstrated for the first time that brain cells are generated in adult humans ( November 1998, Nature Medicine). Also old neurons can grow neuritis to compensate for losses. Neural circuits in adult brains have the capacity to undergo dramatic changes. The aging brain, however, continues to have a remarkable ability to grow, adapt and change patterns of connections.

Neurobics as a new brain exercise can help you take charge of your overall mental fitness, strength and flexibility as you age. The exercise program calls for presenting the brain with non-routine or unexpected experiences using various combinations of your physical senses; visions, smell, touch, taste and hearing - as your emotional ?sense.? It stimulates patterns of neural activity that creates more connection between different brain areas and causes nerve cells to produce natural brain nutrients, called neurothrophin ? a protein-based brain gross factor. Neurotrophin can dramatically increase the size and complexity of nerve cell neurites. Neurotrophin also make surrounding cells stronger and more resistant to the effects of aging.

Any other exercise, using five senses in a novel way can stimulate the brain, so that you can grow your own brain food.

Examples of multi-sensory (mind-body) exercises:
1. Do your daily routine activities with your non-dominant hand (brushing your teeth, shaving, eating and using TV remote).
2. Walk without swinging your arms, holding arms away from your body as if you were carrying a sack of rice, while keeping your fingers open (Chi Gong walking).


Tip 3 : NUTRITION & WATER

1. Nutrition: Eat a rainbow of colorful fruit and vegetables which provide powerful antioxidants. Animal fat and shellfish cause inflammation due to arachidonic acid. Sugary foods, or refined grain, (e.g. white flour and white rice) can trigger inflammation by raising blood sugar and insulin levels. Fine tune your fats. Avoid margarine and anything with hydrogenated oil in it and replace them with extra-virgin olive oil. Eat more plant- and fish based proteins.
Cut down on meat, alcohol and caffeine and increase your intake of beans and dark green leaf vegetables for keeping your homocysteine level low enough to decrease the risk of Alzheimer's disease.
High-quality, nutrient-rich and anti-inflammatory food is the most fundamental step toward protecting your brain.


2. Water: Water is Mother Nature's perfect cocktail. We are water, in order to maintain radiant health; we need to replenish the water that comprises two-thirds of our bodies. It is important to drink good quality water. The health benefits of water are numerous and Mother Nature knows best.
The liver filters 200 liters of water each day, sending purified water to other organs in the body. Drinking purified, electrically-charged (enlivened) water, acts as a live antioxidant and stimulates the body's ability to cure a wide variety of health problems. Drinking good water should be a discipline that reduces the workload and stress on the liver, and has a positive impact on the body's energy field. When the kidneys are overworked, some of their functions are transferred to the liver which normally metabolizes stored fat into energy. If the liver is doing the kidney's work, it metabolizes less fat as a source of energy and the cholesterol level rises.


Tip 4 : PHYSICAL EXERCISE: Mind-Body Practices

1. Walking is a man's best medicine (Hippocrates). A regular walking program has a host of positive health benefits; weight loss, muscle conditioning, improved cardiovascular health, offsetting osteoporosis and lowering the risk for diseases including depression, diabetes and heart disease.

Fitness walking delivers a sense of euphoria by releasing endorphins. Mindful walking conveys its own rewards including the opportunity for contemplation and reflection. Mindful walking brings about deep relaxation. Walking provides the tremendous health benefit of preventing lifestyle disease. It is also a wonderfully calming and spiritually restorative activity.

Walking in nature is an opportunity to support and nurture our spirit. Take a walk in nature, unaccompanied except for the presence of your real self as guide. You send forth an invitation for meaningful encounters with birds, trees and crystalline insights.

2. Chi Gong is an ancient Chinese art form for strengthening the body's vital energy. It is a mind/body practice for physical, mental and spiritual fitness. It combines gentle, circular, graceful movements and whole body breathing exercises.

Chi Gong is a Chinese system of self-care which aims to balance the flow of ?Chi? (vital life energy). Chi is believed to regulate mental, physical, emotional and spiritual well being. Chi flows along the meridians, which are like rivers that irrigate the body and nourish the tissue.

Chi Gong helps one to experience with the non-physical self when you connect with your Chi field (energy), you experience yourself as pure consciousness. Any obstruction along the meridians will block the vital energy flow, therefore creating dysfunction and disease.

Tip 5 : WHOLESOME SLEEP


Our brain works poorly when deprived of sleep, when we loose sleep, or do not sleep at regular times. Our brain chemicals become imbalanced, leading to higher Cortisol (stress hormone) and lower growth hormone (a healing and repair hormone).

The purpose of sleep is for the body to relax totally, recuperate and regenerate damaged cells caused by stress and strain. The sleep allows the brain to take out the trash to deprogram the miscellaneous events that are not to be stored for long term memory. Lack of sleep for a prolonged period of time results in mental derangement in humans, and sufficiently prolonged, in animals may even result in death.

Sleeping is a great way to bypass the conscious mind with all its illness, role playing and nationalization. It is a high road to your higher self right to subconscious. Dreaming is an important part of sleep. Dreaming has to do with organizing information, it is a filtering process. It is connecting with the soul.

We all need more and better sleep to protect our brain function. Here are some tips for improved sleep:
? Go to bed and wake up at the same time every day and try to get to sleep before midnight.
? Try to get at least 7-8 hours of sleep a night. If you have trouble falling asleep, try a little ritual. Stop your day at least one or two hours before bedtime to wind down. Don't watch TV or check your e-mail. Take a hot bath with Epsom salt and 10 drops of lavender oil and just soak and relax for 20 minutes.

Tip 6 : COOL THE HEAT
Avoid lifestyle diseases by keeping silent inflammation at bay.

Invisible and symptom-free chronic micro-inflammation is a factor in Alzheimer's and all lifestyle diseases. Cooling the fires of hidden inflammation may be the most important thing you can do for your long term health and well being. Silent inflammation is the key cause in almost all chronic degenerative and lifestyle diseases.

What ignites the fire in the first place? Repeated or prolonged ailment, such as sinus or bladder infections, gingivitis or stomach ulcers, can trigger chronic silent inflammation, as can food allergens, pesticide, even untreated surgical sutures. People often don't know they have it. You might not have any symptoms at all.

To detect silent inflammation you measure blood level of C ? reactive protein (CRP), a substance found in the blood when systemic inflammation is present, reported level 1.0 to 10.0mg/L. A level below 1.0mg/L is ideal. When CRP is elevated, additional tests are done to determine whit's triggering the inflammation.

You can cool the heat by very ordinary and simple strategies:

1. Calm your mind. Your emotions have as much to do with silent inflammation as your lifestyle. Researchers at Duke University Medical Center have found that people who are prone to anger, hostility and depressive symptoms, have higher CRP levels. You don't have to be a hothead to be at risk for inflammation, however, many of us feel overscheduled, overworked and overwhelmed ? in other words, stressed. In the case of stress, that invader is psychological, rather than physical. Unrelenting stress makes the body's normal immune function suffer, the net result is that inflammation works overtime. Serenity practices that calm the mind, such as mindfulness has been linked to lowered CRP levels. More mind/body practices like Chi Gong and Yoga may also help keep inflammation at bay. Try one of the serenity practices that appeal to you and see if it works.

2. Eat an Anti-Inflammatory Diet. Revising your diet is one of the easiest, most effective ways to affect inflammation. Food contains not only calories, but also specific messages that turn on or off messages of inflammation.

Boost your berry intake: Blueberries, cherries and blackberries are rich in anti-inflammatory flavonoid compounds.

Fill up on fiber: Incorporate beans, legumes and whole grains (such as brown rice or quinoa) into your diet. Also add nuts: Sprinkle almonds, hazelnuts, or walnuts on cereal; toss them into salads.

Fine tune your fats: Rid your kitchen of saturated fats and trans fats (avoid margarine and anything with hydrogenated oil in it) and replace them with healthier options, such as extra-virgin olive oil and flaxseed oil.

Eat more plant- and fish-based proteins. Wild salmon, sardines and herring are rich in omega-3 fats and relatively low in the toxin mercury.

Spice up your Mealtime: Certain spices have strong anti-inflammatory effects ? in particular, ginger, garlic, onion, turmeric and rosemary. Make them an integral part of your diet. Try using ginger, garlic and onion in stir-fries, turmeric in soups and rosemary on roasted veggies.


3. Move More: Regular, consistent physical activity is one of the best ways to keep inflammation at bay. This may explain why long-term regular exercise dramatically reduces heart disease, a condition we know to be a disease of inflammation. An active body revs up production of antioxidants, which ?vacuum? the free radicals that can otherwise lead to inflammation. Free radical damage is like rust on the inside of our bodies, in the cells themselves. Don't overdo: Working out too hard may boost inflammation levels rather than reduce them. While some muscle soreness is warranted, if you are feeling exhausted or overly achy, rest a day before hitting the gym again.

Tip 7 : NATURE

Nature is the most powerful tool to facilitate health and well being. Nature offers an easy and safe path to subordinate the ego and access our higher selves, which is the beginning of transformation. Nature ?meditates? us whether we are aware of it or not. Nature, one of the best medicines, can be harnessed to bring about transformation toward health and well being. Nature is a universal pattern of resonant energy which can influence other energies to move toward wholeness and healing.

Take a walk in nature (forest or Oceanside), unaccompanied except for the vital presence of the soul guide. You send forth an invitation to your own psyche and to the world at large that you are available for meaningful encounters with birds, trees and water, or possibly your sudden crystalline insights. You enter the imaginable and fruitful realm that belongs not quite to the ordinary landscape you usually pass through but to a numinous fertile place in between.

Exercise and Fitness for Health

Exercise and Weight Loss

Regular exercise is an important part of effective weight loss. It helps to control your weight by using excess calories that otherwise would be stored as fat. Physical activity also helps prevent many diseases and improve your overall health.

Your weight is determined by the number of calories you eat each day minus what your body uses. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will burn those extra calories.

Balancing the number of calories you expend through exercise and physical activity with the calories you eat will help you achieve your desired weight. The key to successful weight loss and improved overall health is making physical activity a part of your daily routine.
The Health Benefits of Exercise

Research consistently shows that regular exercise, combined with healthy eating, is the most efficient and healthful way to control your weight.

In addition to helping to control weight, research shows that regular physical activity can reduce your risk for several diseases and conditions and improve your overall quality of life. Regular exercise can help prevent:

Heart disease and stroke. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your HDL ("good" cholesterol), and lowering LDL cholesterol ("bad" cholesterol), improving blood flow, and increasing your heart's working capacity.
High blood pressure. Regular exercise reduces blood pressure in people with high blood pressure (hypertension).
Diabetes. By reducing body fat, physical activity can help to prevent and control type 2 diabetes.

Back pain. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise can prevent back pain.
Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.

Regular physical activity can also improve mood and the way you feel about yourself. Exercise is likely to reduce depression and anxiety and help you to better manage stress.
Types of Exercise

It does not matter what type of physical activity you perform -- sports, planned exercise, household chores, yard work, or work-related tasks -- all are beneficial.

Over the past few years, exercise advertisements have targeted simplified exercise routines for weight loss and maintenance. Some exercise advertisements sell the belief that one machine will work your entire body and give you the results you need. However, many of these machines may only be good for one type of conditioning, such as cardiovascular; these machines also have limitations to the type of exercise you can do and they are not good for everyone. To determine the best type of exercise program for you, talk to your doctor and a certified athletic trainer.
How Much Exercise Should I Do?

Studies show that even the most inactive people can gain significant health benefits if they accumulate just 30 minutes or more of exercise or other physical activity per day.

For the greatest overall health benefits, experts suggest 30 minutes of moderate-intensity aerobic exercise (see below) most days of the week plus some form of anaerobic exercise (see below) such as muscle strengthening activity and stretching at least two to three times a week.

If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.
Aerobic Exercise

Aerobic exercise is any activity involving large muscles, done for an extended period of time, that makes the heart and lungs work harder. Aerobic exercise can be done for weight loss, but it also provides cardiovascular benefits. Examples of aerobic exercise include walking, biking, jogging, swimming, aerobic classes, and cross-country skiing.
Anaerobic Exercise

Anaerobic exercise usually refers to resistance training, such as lifting weights. Anaerobic exercise is done primarily for increased muscle mass. Weight training is a form of anaerobic exercise.
Moderate-Intensity Activities

Moderate-intensity activities include some of the things you may already be doing during a day or week, such as gardening and housework. These activities can be done in short spurts -- 10 minutes here, 8 minutes there. Alone, each action does not have a great effect on your health, but regularly accumulating 30 minutes of activity over the course of the day can result in substantial health benefits.

To become more active throughout your day, take advantage of any chance to get up and move around. Here are some examples:

Take a short walk around the block.
Rake leaves.
Play actively with the kids.
Walk up the stairs instead of taking the elevator.
Mow the lawn.
Take an activity break -- get up and stretch or walk around.
Park your car a little farther away from your destination and walk the extra distance.

The point is not to make physical activity an unwelcome chore, but to make the most of the opportunities you have to be active.
Before You Start Exercising

Before starting any exercise program, be sure to talk with your doctor. He or she can offer suggestions about which type of program would be best for you.

Healthy Body Tips

Ten Tips Help You Maintain A Healthy Body

1. Obviously, a better you on the outside starts with a better you from the inside. Good choices in food are critical. Try to avoid foods, sauces, dressings, etc. that are high in saturated fat, high calories, empty calories, sugar or any derivative, fried, etc. High fiber foods, fruits, vegetables, water, poultry, fish, lean meats. Eating red meat isn't a sin, just eat it in moderation.

2. Drink as much water as you can, as this is a natural diuretic and flushes the body of toxins and keeps the plumbing working great. If you absolutely hate the taste (yes some think that water has taste) of water, then mix with a flavored low calorie powder mix (careful of the sugars, real or man made)

3. Vitamins; once a day, every day. Vitamin E has been known to help ease hot flashes in menopausal women. Vitamin E, however is also a blood thinner so double check with your doctor first, especially if you are on Coumadin or Plavix. Overdosing on Vitamin E is also not good, so watch your dosage.

4. The Marlboro man doesn't really love you. Please if nothing else, quit smoking or do not start. Smoking chokes off the arteries and veins in your body thereby stopping the flow of oxygen and blood to your legs. Smoking leads to many types of cancer; breast, pancreatic, lung, etc. Not to mention other types of vascular diseases.
5. Exercise a day keeps your body in good shape. No matter how you do it, just do it. Walk before work or after work, walk in the park with the dog. Play outside with your kids. Exercise doesn't have to be grueling, boring or a chore. Play catch with the kids. Garden, run the vacuum. Pilates, Yoga, dancing are all great ways to get exercise.

6. Easier said than done, keeping stress out of your life is pivotal. Stress causes ulcers, eczema, psoriasis, etc. Try to find one thing to laugh about during the day. Reach out to friends for a quick phone call. Smell flowers. Take a girl's day/night and go to the spa for a mini-massage or manicure/pedicure. Check out the newest chick flick or comedy movie playing. Relax in a nice bubble bath or read a book. Even better, you could go to a comedy club. Billy Connolly is on tour at the moment.

7. Much more is known these days about skin cancer and sun stroke and the use of SPF products. While the sun provides us with vital Vitamin D, it also creates free radicals in our body, causing skin cancer or melanoma. It also makes the skin wrinkle. Make sure you apply UV protective products frequently throughout the day if you are sun worshiping, swimming, exercising or just about anything outdoors.
8. Show me your pearly whites! As important as it is to eat healthy and exercise, maintaining our mouth is also vital. First of all, who wants to look at anyone with all sorts of gunk peeking out from between their teeth or with missing teeth? Dental appointments, at least every six months but definitely once a year, should be as mandatory as your cup of morning coffee.

9. Say ?ah? please. A yearly visit to your physician or gynecologist for a physical and general work-up is critical in keeping healthy. Woman, starting at age 20, should have yearly Pap tests to screen for cancers and STDs (sexually transmitted diseases). Of course, self examination of the total body is a good indicator of healthiness.

10. No glove, no love. Any age, any sex, anytime, anywhere. Once a woman becomes sexually active whether in a monogamous relationship or the riskier multiple partner sex, condoms are strongly encouraged. Condoms are a great way to keep pregnancy and STDs at a safe distance. There are many different types of condoms available to suit anyone's taste and there is no excuse in the world for not using them, unless you are married to your partner.

Healthy Diet Tips

15-Best Diet Tips Ever
Experts share their top tips for weight loss success.
Best Diet Tip No. 1: Drink plenty of water and other calorie-free drinks/beverages.

Never confuse thirst with hunger. So stop eating extra calories when a glass of water is really what you need.

"If you don't like plain water, try and add citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.
Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.

Start with the recommended 5-9 servings of fruits and vegetables daily.

"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.
You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.

Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.

"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."
Best Diet Tip No.3: Consider whether you're really hungry.

Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?

"Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it," she says.

When you're done eating, you should feel better -- not stuffed, bloated, or tired.
"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.

Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.
Best Diet Tip No.4: Choose nighttime snacks.

"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-calorie snack, try a cup green tea (zero-calorie tea).
Best Diet Tip No. 5: Enjoy your favorite foods.

"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.

"You can enjoy your favorite foods, but you must do so in moderation," says Sass.
Best Diet Tip No. 6: Enjoy your treats away from home.

When you need a treat, Ellie Krieger, RD, host of Food Network's Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.

"By making it into an adventure, you don't have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.

And for those times you just can't get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.
Best Diet Tip No. 7: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.

"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.

She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.
Best Diet Tip No. 8: Eat protein at every meal.

Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.

"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.

Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
Best Diet Tip No. 9: Spice it up.

Add spices or chilies to your food for a flavor boost that can help you feel satisfied.

"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much," says Perdomo.

When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.
Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.

Sass stocks her kitchen with:

* 94% fat-free popcorn (20-25 cal / cup, it takes only two minutes or less)
* Frozen vegetables
* Pre-washed greens
* Fresh or canned diced tomatoes
* Canned beans
* Whole-grain wraps or pitas
* Pre-cooked grilled chicken pieces
* Few containers of pre-cooked brown rice

Within minutes, she can toss together a healthy medley.
Best Diet Tip No. 11: Order children's portions at restaurants.

"When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control," suggest Perdomo.

Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.
Best Diet Tip No. 12: Eat foods in season.

"If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor," says Pensiero. "When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed."

At GiGi's Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.
Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.

"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Sass.
Best Diet Tip No. 14: Use non-food alternatives to cope with stress.

Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.

Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.
Best Diet Tip No. 15: Be physically active.

Although it may seem counterintuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.

"When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise," says May.

Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.

Healthy Body Tips

Ten Tips Help You Maintain A Healthy Body

1. Obviously, a better you on the outside starts with a better you from the inside. Good choices in food are critical. Try to avoid foods, sauces, dressings, etc. that are high in saturated fat, high calories, empty calories, sugar or any derivative, fried, etc. High fiber foods, fruits, vegetables, water, poultry, fish, lean meats. Eating red meat isn't a sin, just eat it in moderation.

2. Drink as much water as you can, as this is a natural diuretic and flushes the body of toxins and keeps the plumbing working great. If you absolutely hate the taste (yes some think that water has taste) of water, then mix with a flavored low calorie powder mix (careful of the sugars, real or man made)

3. Vitamins; once a day, every day. Vitamin E has been known to help ease hot flashes in menopausal women. Vitamin E, however is also a blood thinner so double check with your doctor first, especially if you are on Coumadin or Plavix. Overdosing on Vitamin E is also not good, so watch your dosage.

4. The Marlboro man doesn't really love you. Please if nothing else, quit smoking or do not start. Smoking chokes off the arteries and veins in your body thereby stopping the flow of oxygen and blood to your legs. Smoking leads to many types of cancer; breast, pancreatic, lung, etc. Not to mention other types of vascular diseases.
5. Exercise a day keeps your body in good shape. No matter how you do it, just do it. Walk before work or after work, walk in the park with the dog. Play outside with your kids. Exercise doesn't have to be grueling, boring or a chore. Play catch with the kids. Garden, run the vacuum. Pilates, Yoga, dancing are all great ways to get exercise.

6. Easier said than done, keeping stress out of your life is pivotal. Stress causes ulcers, eczema, psoriasis, etc. Try to find one thing to laugh about during the day. Reach out to friends for a quick phone call. Smell flowers. Take a girl's day/night and go to the spa for a mini-massage or manicure/pedicure. Check out the newest chick flick or comedy movie playing. Relax in a nice bubble bath or read a book. Even better, you could go to a comedy club. Billy Connolly is on tour at the moment.

7. Much more is known these days about skin cancer and sun stroke and the use of SPF products. While the sun provides us with vital Vitamin D, it also creates free radicals in our body, causing skin cancer or melanoma. It also makes the skin wrinkle. Make sure you apply UV protective products frequently throughout the day if you are sun worshiping, swimming, exercising or just about anything outdoors.
8. Show me your pearly whites! As important as it is to eat healthy and exercise, maintaining our mouth is also vital. First of all, who wants to look at anyone with all sorts of gunk peeking out from between their teeth or with missing teeth? Dental appointments, at least every six months but definitely once a year, should be as mandatory as your cup of morning coffee.

9. Say ?ah? please. A yearly visit to your physician or gynecologist for a physical and general work-up is critical in keeping healthy. Woman, starting at age 20, should have yearly Pap tests to screen for cancers and STDs (sexually transmitted diseases). Of course, self examination of the total body is a good indicator of healthiness.

10. No glove, no love. Any age, any sex, anytime, anywhere. Once a woman becomes sexually active whether in a monogamous relationship or the riskier multiple partner sex, condoms are strongly encouraged. Condoms are a great way to keep pregnancy and STDs at a safe distance. There are many different types of condoms available to suit anyone's taste and there is no excuse in the world for not using them, unless you are married to your partner.

10 Bad Skin Habits that can Damage Skin

Every person wants to have beautiful and glowing skin. They must be spending too much money and time on it. In order to have a smooth skin people are required to take care of the skin or otherwise they will have to say goodbye to their beautiful skin.

Here are few skin bad habits that should be avoided to have good skin.

Forget to Put Sunscreen:

Sunscreen is very important in every season. In summer season sunscreen helps to protect the skin from harmful rays of sun and in winter season the sun rays reflect from the snow and the skin is double exposed to the sun rays. In winters sunscreen helps to protect the skin from double exposure to sun rays. Sun rays can damage the Elastic Fiber of skin which can cause Wrinkles and brown spots.
Drinking too much Alcohol:

Drinking one glass of Red Wine daily provides Antioxidants that are good for skin but too much use of Alcohol can be harmful to the skin. Alcohol causes Dehydration, Wrinkles and dryness on the skin.

3 Workout Mistakes that Slow the Metabolism

Exercise is the best way to burn the Calories. Few mistakes can affect the workout and can make your Metabolism slow. So try to aware of these mistakes, in order to burn more Calories. The workout is also not wasted in this way.
These Mistakes are as Follows

Change of Exercise

If you do the same exercise everyday or every Week, you, your Mind and your Body and muscles all gets bored. If you walk in the ground or the nearby place, do some steps of exercise that you have been doing for a long time, after a while your body get use to it and it is not being challenged and the results are stopped.
Correction of this Mistake

Try to change the exercises after sometime. You can go for Hiking on the Weekends rather than doing simple walk.

Try new moves and lifts after few days. They strengthen the Muscles.

Try new exercises to challenge yourself; it will help to lose more Calories and losing more Calories.
Body Resistance of Exercisers

Aerobic Exercise is good for the Body and the Soul. If an individual does not balance the workouts with the strength Exercises, you are not only decreasing the results but you are also missing an important element of health and fitness.

Resistance Training including Weight Lifting, Strength Training is the methods to lose the Muscle mass and to lose the stubborn Fats.

Resistance Training is very important for an exercise at the older stages of life.

The Women lose about ½ a Pound Muscle a year. Men usually do not lose Muscles easily. The rate of Muscle Loss is increased after the age of 60 years.

The Muscles burn the Calories even when they are at the rest. Speedy loss of Muscles can also slow down the Metabolism.

A research from Skidmore College found that exercisers who use high-intensity body resistance, they lose more than twice of the Body Fat including Belly Fat etc.
Correction of this Mistake

Try different strength exercises. Lift weights and do other exercises to build the Stamina by using all the major Muscles of your Body.
Sticking to Fat Burning Zone

If you use a Trade Mill, Stair Climber or Cardio Machine at the Gym, You can see an option of the “Fat Burning Zone”. It is the option that allows the Lower Intensities of the Body to use a greater amount of its Fats that are stored for the Fuel.

This seems to be great. You don’t have to work hard and you are taking Fats from the Belly, Butt and Thighs.

At the later stage, you will see the problem that at the Lower Intensity, the body will burn the higher percentage of the Fats and the Carbohydrates but burning few Calories overall.
Example

A 50 Pounds Woman walks on the Treadmill at 3mph for 30 Minutes and burns 112 Calories. At this Intensity, she burns about ½ of Calories from the Fat.

If she would go for Brisk Walk for 30 Minutes at 4 mph. She would burn about 40% of the Calories from the Fat. Ultimately, she would be burning more Calories overall, about 170 Calories in 30 Minutes or 68 Calories from the fat.
Correction of this Mistake

Burn more Calories and make these Calories come from the Fat by increasing the overall effort.
The best way to doing this is to do it in the short intervals, Intervals of Higher Intensity followed by a slower recovery.


These are the 3 common mistakes about which many of the people are unaware. By the correction of these mistakes, we can make our Metabolism faster and can burn more Calories.

Mens Health: Cancer Is A Killer

Most of us will agree that when it comes to mens health, we would rather just stay away from the topic. What we don’t realize, is that mens health is very important. Not only our heart can be in dangerous, but we also risk the chance for cancer. Cancer is a major killer in men. In fact, one out of three of us will get cancer in our lifetime. So, what are some of the best ways to keep us men healthy? There is several options out there, and we will discuss just a few.
We know more today then before

Today, scientist know more clearly why cells become cancerous. This allows us to take precaution. Mens health can be retroactively treated throughout our lives by eating right, exercising daily, and living a happy life.
Cancer can be gained by many things we do.

So, what are some things that can hurt mens health? Tobacco! Tobacco is the number one cancer causing problem in men today. By the end of the century, over one billion people will die from cancer caused by tobacco. It’s important for mens health to quit smoking now. You can reduce your risk of getting cancer by nearly fifty percent.

Other issues can be the sun. We all like to show off our bodies at the beach, while mowing, or even driving around. Skin cancer is not discussed enough. Skin cancer is one of the most common types of cancer today. If you work outdoors, your chance of getting skin cancer is very high. Anyone should wear suntan lotion all year around if you work outdoors.
How can we prevent cancer?

Some cancer prevention would include knowing your family’s history of cancer. If your family has a history of cancer, you may be at risk. Avoid smoking and exposure to the sun. Watch your skin for changes. Eat your fruits and veggies. Reduce your red meat intake. Limit the amount of alcohol you intake. Know exactly what you’re being exposed to at your work environment. Visit your doctor and have an exam and screening done regularly. Mens health has the same dangers as womans health. Be cautions, and be proactive.

The most important thing is to ask your doctor what he would recommend. Everyone is unique. This is also true to our health. Only your doctor can advise the correct prevention for mens health.

Prevent Premature Wrinkles Using Some Simple Home Treatments

Signs and Symptoms of Wrinkles

Wrinkles are minor lines and creases in the skin that begin to occur as we age. Most wrinkles appear on the face, neck, back of the hands, and top of the forearms, since these are the parts of the body where exposure to the sun is the greatest.

There are two major types of wrinkles: fine surface lines and deep furrows. The fine wrinkles are easier to treat with home remedies, while the deeper creases typically require other more invasive techniques such as plastic surgery or injections.
Causes of Wrinkles

Wrinkles are commonly a sign of aging, since skin begins to lose its elasticity and resiliency with time. While we will all experience some wrinkles eventually, there are certain activities that should be avoided to prevent wrinkles from appearing prematurely. Common causes of early wrinkles are:

Smoking: this decrease oxygen and blood circulation to the skin, resulting in premature wrinkles.

Alcohol: excessive drinking causes the face to puff up, which temporarily stretches the skin. The subsequent shrinking can lead to wrinkles.

Sun exposure: excessive exposure to the midday sun can increase the rate at which wrinkles appear.

Tanning booths: similar to sun exposure, the rays in a tanning booth can lead to premature wrinkling.

Constant facial expression changes: excessive smiling or frowning causes the facial skin to stretch, leading to wrinkles.

Squinting: frequent squinting on sunny days can lead to wrinkles around the eyes. Sunglasses can help reduce this.
Home Remedy for Wrinkles Using Egg Whites
Egg whites are a fantastic temporary remedy to reduce the appearance of wrinkles, since the proteins in egg whites help to tighten the skin. Therefore, before heading out to a big event or party, do the following:

Beat 2 egg whites together (avoid the yolks).
Apply the egg white mixture over your whole face.
Leave on for 30 minutes.
Wash off your face with cool water.
Pat your face dry, and you’re ready!

Remember that this will only last for about an hour or two.
Vitamins for Reducing Wrinkles
B-Complex Vitamins, which are commonly found in beef, chicken, eggs, and whole wheat, are great for maintaining healthy skin. Additionally, antioxidants such as Vitamins A, C, and E, (which can be found in many green leafy vegetables, carrots, and fruit) help to promote younger looking skin. Therefore, maintaining a healthy diet of foods or supplements rich in these vitamins can help prevent the premature onset of wrinkles.
Pomegranate Remedy for Wrinkles
Pomegranate is an excellent anti-oxidant that is high in many vitamins that can benefit wrinkles. Therefore, by simply drinking a glass of pomegranate juice each day you can help reduce wrinkles and make your skin look younger. You can also mix a small amount of pomegranate oil extract into your daily moisturizer cream for added benefits.
Avoid Wrinkles Using Cool and Mild Washing
Research has shown that excessive washing and scrubbing of the face, particularly with hot water and harsh soaps, can dissolve the essential oils that help to nourish the skin. Therefore, a better alternative to prevent wrinkles is to wash with cool or lukewarm water, and use a mild soap such as Neutrogena.

Back to Nature Alternatives

Apple cider vinegar (ACV) has been regarded by many as a miracle ingredient because of the extensive benefits offered vinegar. It contains some of the essential minerals, vitamins, trace elements (copper, iron, silicon, magnesium, phosphorus, calcium) and some important acids such as lactic acid, acetic acid, amino acids and a large number of enzymes. In the form of potassium and apple pectin, a fiber that is good is an essential component of a healthy diet.

The survey also found that pectin is an incredible nutrient that can actually help maintain healthy cholesterol levels. It occurs when the fermented apple juice is first to alcohol (wine production) and then acetic acid (vinegar). The Babylonians are one who first converted wine into vinegar and revered vinegar used for presumed healing qualities. Unfiltered and unpasteurized, naturally fermented cider vinegar, also known as apple cider vinegar organic, contains what is known as the “mother of vinegar.” It seems balloons floating in fibrous.

Helps reduce appetite, is a gentle detoxification agent, absorbs and blocks fat formation, boosts the immune system, supplies amino acids, minerals and vitamins, aids in the metabolism to help burn and metabolize food efficiently. ACV is good for those who want to lose weight, helps break down fat and reduce weight naturally. It is also useful for hypoglycemia (when the body produces too much insulin) and weight loss, as it normalizes blood sugar and insulin production.

Apple cider vinegar shampoo contains a healthy dose of apple cider vinegar contains enzymes that are highly charged and helps prevent dandruff and hair loss. It has long been valued for its mineral content that helps balance the body’s acid / alkalinity levels. He is the king of natural remedies skin that helps keep the scalp and stimulates the skin and pH balance of hair follicles to stimulate healthy hair growth. It is also wonderful for itching and scratching pets and an excellent skin and hair shampoo conditioner.

Apple cider vinegar has been viewed in the popular folklore as a versatile auxiliary health. It is popular as a digestive aid and support healthy weight. Unlike most, organic cider vinegar to be done in the traditional manner, allowing natural fermentation to go for maximum strength without chemicals, preservatives or water.

How might Green tea cause weight loss?

Green tea contains several elements that may promote weight loss. Crucially, it has catechins which are plant derived polyphenols that have potent anti-oxidant action. They act to damp the effect of free radicals in the body.

Of the catechins in green tea, epigallocatechin gallate, also known as EGCG, has been of especial interest. Its catechins act to inhibit the action of catechol o-methyltransferase (COMT).

Since COMT acts to degrade transmitters like norepinephrine, preventing its action may play a role in increasing energy use by the body.

Green tea also contains caffeine. Caffeine is a popular, mild stimulant that could to some degree promote weight loss. As a stimulant, it activates the body. More specifically, it may act on phosphodiesterase, to regulate cAMP levels.

Together, these combined actions of substances in green tea can in theory increase energy expenditure and cause fat oxidation.
What do the studies say?

Unfortunately, the science supporting the ability of green tea to cause weight loss is limited.

One analysis combined the results from 15 studies including a total of 1,243 patients. The studies were to see if green tea extract combined with caffeine could result in weight loss. They ran from 2 months to 6 months long. The results were disappointing.

In the studies, consumption of green tea led to a decrease in body mass index (BMI) of anywhere from lowering it by 0.6 to an increase of 0.2. Overall, in terms of BMI, green tea had little effect.

Additionally, while the studies did technically show a weight loss effect of green tea, it was a very minor effect.

In some studies, people gained a little weight, but in most, people lost a little. Ultimately, drinking green tea was associated with an overall weight loss of just .14kg, or less than half a pound.
Green tea and blood pressure

But while the data supporting green tea as a way to lose weight is somewhat limited, there is a good deal of evidence that green tea can improve heart health and possibly lower blood pressure.

In a study of 1507 Taiwanese subject, those who drank several cups of green tea a day had a drop in risk of developing hypertension of up to 65%. On the other hand, other studies have not shown such a benefit for lowering hypertension but have, in general, supported green tea as a way to improve heart health.

Source:

http://healthlifeandstuff.com/2011/20/green-tea-and-weight-loss/

What You Need To Know About Pilates

Pilates (pronounced puh lah teez) was created by a fellow named Joseph Pilates during the First World War in Germany. The basis of his concept is that mental and physical health are intertwined, without one you could not have the other. The concept of his exercise program was to strengthen and rehabilitate the returning veterans by not only working on their physical problems, but also working on their mental health by way of meditation, breathing, learning how to relax not only the body but the mind. Learning on how to focus the mind and then set it free.

It was originally known as The Pilates Principles to condition the entire body, correcting proper alignment, learning body centering, concentration enhancement, control, precision, controlled breathing and flowing movement. This system was so successful with the returning veterans, that it began to spread past the ones in need to the every day people associated with the veterans and as they increased their health, they spread the word even further.

Pilates is basically a hybrid between calisthenics and yoga. It is designed to strengthen your abs, and back while stretching your muscles and relaxing your body and your mind. The calisthenics portion is geared towards not only working your muscles but learning how to control your breathing under stress and learning how to center your body in motion. The yoga portion was more centered on controlling the mind and emotions, This combination of techniques produced a program that was infinitely customizable from the weak of body or pregnant all the way up to the strong bodied that might be troubled of mind.

In the practice of Pilates, it is said that all of your energy comes from the core of your body. This is the center of your existence. Your mid section is the powerhouse that drives the rest of your body. From this portion comes the strength and control that is exuded through your extremities. Breathing is very important to this exercise. The control of your breathing should give you strength, quiet and release. Through proper breathing throughout the prescribed motions you can effectively rid your muscles of the waste products they tend to hold on to. This exercise system is targeted at making your body not only stronger, but more flexible it will also help with your posture because it targets the muscles that stabilizes your structure.

Anabolic steroids in sports

Introduction

Strict regulations and laws has been enforced in many of sport regarding banning usage of drugs in many sport organizations. This is because with the usage of certain type of drug athletes can perform much more better and making them stronger than normally they do. The popular type of drugs used among athletes in sport is anabolic steroids. It can be taken by using consuming pill or through injection.

What is anabolic steroids?

Anabolic steroids is a type of steroid hormones and it is close related to testosterone hormones. They are responsible of increasing of protein synthesizing in the blood cells that will resulting to increasing of mass in the muscles. This why this drugs such as ECA, Clenbuterol and anavar is very popular among bodybuilding athletes.

What is the risk of using anabolic steroids?

The side effect of using anabolic steroids is depending on the type of drugs used, time of use, dosage quantity consumed and individual response from the use of the drug. Testicles shrinkage, addictive, growth of breast tissues, baldness, skin problems. These are some health issue and risks facing of the anabolic steroids user. If it has been taken in long time in can contribute to bad temper, aggressiveness, and uncontrolled mood swings.

Are there other way i can Buy Steroids and use them legally?

Surprising the answer is yes. If you need the effect of the anabolic steroids without any bad side effect and without breaking any law and regulations, there are steroids that can increase muscle size is called legal steroid analogs.

Conclusions

Anabolic steroids definitely can increased your muscles mass and increase your stamina in sports. It also increasing your risk of having heart attack. In the end, all steroids actually had side effects to it’s user whether the side effect is small or big. The best way is not to use them at all and using natural way and consuming nutritional supplements in order to get the same result of an anabolic steroids.

Healthy Eating For Diabetes

Diabetic diet always carries this notion of being sugar-free or boring food. Diabetic diet may seem like a life-sentence. However, it is not necessary that if you are suffering from diabetes, you need to follow a boring and restrictive lifestyle. A simple modification and small tweaks in your lifestyle can help you enjoy your life and also manage your sugar levels.

It is important to consider these factors if you are a diabetic:

You need to watch what you eat
How much you eat
When you eat

When your sugar-levels show high in your body, then your doctor will ask you to pay close attention to your diet and modify your lifestyle a little. This doesn’t mean that you start depriving yourself of sweets and other tasty food. There is no specific diet prescribed for diabetics.

However, here are some guidelines that you can follow and still make sure that the blood-sugar levels are maintained.

It is possible that you may crave for sweets. In such cases, you can indulge in sweets once in a while. If you feel like having a dessert, share it among your friends and relatives so that you do not end up gulping the whole thing down. Eat small portions. This will not only satisfy your sweet tooth but also make sure that you do not end up with shooting sugar levels.
Sweets add to the carbohydrates. So if you are eating a sweet, balance it by cutting down on other food items that are high in carbohydrates like bread, tortillas, crackers or rice.
While eating a sweet, savor each bite so that you consume less. If you eat fast, you end up eating more than you are supposed to.
Make healthy substitutions. For example instead of soda, go for sparkling water, instead of opting for an ice-cream, grab a bowl of frozen fruits or go for your favorite cheese instead of the cake, a piece of fruit instead of a pie.
If you feel like having rice, choose brown rice instead of white rice.
Go for steel-cut oats instead of processed cereals or instant oatmeal
Balance your meals with all food groups and make sure that vegetables form the major part of the meal. Eating your carbohydrates with protein or little fat will help you control the sugar levels.
Choose sweet potatoes instead of having white potatoes as they are low in carbohydrates
Choose a bran muffin instead of eating a pastry or croissant.
Instead of having red meat take more servings of fish
If you are baking use canola oil or apple juice instead of butter or shortening.
For making your soups creamy try other methods like adding a little cornstarch instead of loading it with cream.

By cheating your brain a little bit, you can satisfy your bodily needs and ensure that you are in perfect health. Besides the above, a mild and regular exercise regime on a daily basis will help you tackle this health hazard in a much effective way.

s to A Healthy Diet

Developing healthy eating habits isn’t as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.

Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.

You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don’t eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.

Following these three basic steps doesn’t mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.

You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don’t normally eat. A healthy diet doesn’t have to mean eating foods that are bland or unappealing.

The following basic guidelines are what you need to know to construct a healthy diet.

1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the “good” carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.

4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

Yoga: Basics of Yoga

Yoga has been the most ancient way of achieving not just physical fitness, but mental and spiritual upliftment too. Yoga basics aim to motivate those who yearn a holistic cleansing of the internal system and harmony of body, mind and soul. Read on to know more...
Yoga, is a word derived from Sanskrit, meaning the 'union with the divine'. It is a method, which teaches the individual soul to connect with the Supreme Soul or what we better relate to as, God. Yoga is the ancient art of using your concentration to attain the union of body, mind and soul. It's a discipline which teaches you to balance your emotions and intentions. It is a way of achieving holistic fitness, which is clearly above physical fitness. Learning a few yoga basics will help you in releasing stress, fatigue and pain. Here are a few basics of yoga for your help.

Yoga Poses for Beginners

Surya Namaskar
The surya namaskar is one of the basic yoga poses. It literally means, 'salute to the sun'. This asana or posture, uses the entire body, from head to toe, to worship the sun. This yoga posture is practiced as a physical exercise for fitness by world at large. However, with a deeper understanding the same, a surya namaskar can be performed as total sadhana, which accomplished the asana, pranayama, mantra and chakra meditation. This exercise is supposed to be done at sunrise to reach a spiritual arousal. A full surya namaskar, consists of two sets of twelve poses. Ideally, this yoga postures is to be repeated 12 times with 12 mantras. Read more on yoga exercises.

Ashtanga Namaskar
Basics of yoga aim to benefit your body in the best possible way. Ashtanga namaskar is a derivation of surya namaskar. Asht means eight in Sanskrit and anga means body. Thus comes the nomenclature, meaning eight parts of the body saluting together for self healing and fitness. This yoga posture provides a thorough massage to every curve of your body and flexing and working on every important part of the body, thus giving it the required strength and shape. Performing this yoga exercise helps the heart by providing much needed exercise to the cardiac muscles and arteries. With synchronized breathing and body movements of ashtanga namaskar and chanting of mantras, it lightens up the piled up anger, agitations and anger within. The cleanses the soul and restores the lost radiance within, which reflects on your aura. Read more on Ashtanga yoga.

Pranayam
Prana means is breath in Sanskrit and the vital force of life in our general understanding and ayam means control. Thus pranayama means rhythmic control of breathing for a healthy body and mind. There are many types of pranayams practiced in various schools of yoga. Surya Bhedan, Bhasrika, Ujjayi, Shitali, Sitkari, Bhramari, Murchha & Plavini Pranayama are the breathing exercises practiced in Hatha Yoga. Anulom – Vilom, quiet breathing, deep breathing and fast breathing are some more breathing exercises that are popularly practiced by beginners to experience the mental and physical harmony, which is often hidden beneath the random rantings of the occupied mind. Read more on deep breathing benefits.

Shavasana
The yoga basics end with Shavasna, which is the final yoga pose. A yoga exercise session surceases with shavasan. Shava refers to a dead body and asana, needless to say, means posture. Thus this yoga posture is about getting in a relaxed position, just like a corpse, which is ready to depart the material world and enter a new life filled with hope and energy. This yoga pose resembles a dead body which is worn out, fatigued, battered and bruised its spirit which reflects the outside. But as the asana comes to an end, it rejuvenates the body, nourishes its spirit and brings it back to life, which is blessed with good health, vigor and verve.

Benefits of Yoga for Women

Yoga is one of the best fitness routines in this world which suits everyone. In this article we enlist the various benefits of yoga for women, men and kids.
Yoga is a trend, a fashion and it practically has become a way of living. We all know that yoga has been in practice since thousands of years and now this fitness regime has started a storm that is not going to relax soon. It was first developed in India by ancient sages as a part of their devotion to god. It's a routine which makes your mind, heart and body fit and ready for any challenge of life. Today almost everyone in this world knows about yoga and today I am writing on the various benefits of yoga for women.

Total fitness is something that everyone wants and desires. In the awe of a good and strong body people join the gym or a fitness club, but they cannot continue it for too long. Why not opt for yoga, it doesn't take much time and it gives you total fitness guaranteed. Yoga in the western world concentrates more on poses called asanas. They are usually a mixture of a form of breathing technique and a meditation technique as well. Many yoga poses are specially designed for the relaxation of mind and body. Yoga has exercises or styles that help you move your body in new ways which increases flexibility, strength and balance.

Health Benefits of Yoga for Women

We all know that women are much more emotional than men and often this deep thinking and emotional pressure can have drastic effects on a woman's health. A woman enacts various roles; she's a mother, a wife and a career oriented lady. Balancing all these roles is tough but still a woman tries her best to do it. Now it's a well known fact that emotional tensions can often lead to physical weakness and in these drastic situations advantages of yoga for women shouldn't be overlooked. A woman undergoes hormonal changes all her life and this gives rise to different issues. To make sure that she can handle all these different issues properly, it's very important that she understands the benefits of yoga for a peaceful and healthy life.

Yoga enhances muscle flexibility and stretching involved in various yoga poses releases the lactic acid which is the main cause muscle pain after workout. There are different types of yoga that help on focusing muscle and strengthening core of the body. If you practice these styles of yoga regularly then in some time you will see an increase in your endurance levels. A woman who practices yoga regularly seldom suffers from muscle pain because she is stretching her every muscle through yoga exercises. Yoga should be a must for women suffering from breathing problems as it improves breathing capacity and lung functions through its exercises. It teaches you to control your breathing in stressful situations and also exercises your lung muscles.

Benefits of Yoga for Girls

Yoga health benefits are more than just stretching and improving the shape of your body. They also exercise your internal organs and allow the practitioner to achieve total body and mind fitness.

It increases flexibility and also triggers the different joints of the body.
Different yoga exercises increase the conditioning of joints, tendons and ligaments. This helps in reduction of pain which is still there as a result of an old injury.
When you perform yoga, you give yourself a 360° workout. Which means from head to toe, you are using every single muscle which helps in strengthening the nervous system of the body.
As you keep practicing yoga positions for weight loss, you will see a drop in the cholesterol levels of your body. This helps in fat burning and weight loss.
One of the best benefits of yoga for women and girls is improved blood circulation. Regular practice of yoga will help you with conditions like low blood pressure and pulse rates.

So these were some health benefits of yoga for women. Search online and you will also be surprised to know the various articles on medical benefits of yoga for men, woman and kids. Always remember that yoga reduces stress and makes you worry less which results in good health and a better memory.

How To Do Yoga

It is not difficult to know how to do Yoga, but it is difficult to stick to a disciplined session of Yogic practices. Information about some Yoga tips form the subject matter of this article.
With information on how to do Yoga being available in abundance on the Internet, television, CDs, DVDs and books; it is not impossible to know what Yoga is or how it should be done. There are hundreds of people getting trained in Yogic sciences and the art of healing. Two things are needed to be considered at this juncture. Firstly, Yoga comes through consistent practice and it is surely a healthy way to living. However if any guru, tricks you to teach Yoga within few days, don't rely on them. I'm not talking about just being superficially introduced to Yoga.

My point of reference is that you should be under the guidance of a trained Yoga instructor for few months so that you know if your every move is correct. Second point in explaining how to do Yoga is that you must not be deceived by false claims or exaggerated results. Yoga exercises are based on deep science and people do get hundred percent cured from diseases but then, it only comes after expert support and conducive surrounding. So you've got to be realistic in your aim. The objective of Yoga must be to attain a healthy body. Your must be to able to learn basics of Yoga in such a way that practicing Yoga at home becomes easier.

How to do Yoga at Home for Beginners

Many people wonder how to do Yoga at home? This is due to the fact that be it basic Yoga poses or advanced Yoga poses, both are complicated and practicing them without any guidance may be harmful. In the start, it is good to join a Yoga class so that one is familiar with intricacies of numerous Yogic postures as well as breathing exercises. After an individual is comfortable practicing Yoga with an expert teacher, he or she can begun practicing Yoga at home.

A healthy adult can easily practice numerous Yoga exercises at home, once being trained by an expert teacher. When one starts to think on how to do Yoga at home, it is essential to consider the environment at home. Choosing an area like garden or balcony that has the flow of fresh air in it, is essential to practice Yoga comfortably. If proper ambiance is not available at home, it is advisable to go to a local park.

Beginners must understand that a science, as deep as Yoga must be practiced carefully. In the start, Yoga sessions must range for half or more hours depending on comfort of the person. One must not try to go beyond body limits and unnecessarily strain the body.

Just like right posture and right breathing exercises are important for the body, it is important to eat the right kind of food. Healthy diet is an integral part of Yoga workouts and no matter how good your Yoga sessions are, if your diet is improper, Yoga exercises won't benefit you in anyway. They can in fact turn out to be harmful.

In the last segment on 'how to do Yoga at home', we would like to share with you a precious tip that is, healthy living is the key to reaping the rich benefits of Yoga. An individual with poor sleeping habits and unhealthy eating can rarely benefit from Yoga. So if you're joining a Yoga class, ensure that you're able to follow a healthy lifestyle.

Informing you on how to do Yoga or explaining numerous Yoga postures in the limitations of this article is next to impossible. We tried to present before you some simple tips and advice on doing Yoga, so that you're aware of the basics of this science. Practice Yoga! Stay fit!