All tips to be in good health

the complete body detox " 12 steps to acomplete body detox

2009-07-18T02:14:00.000-07:00

How would you enjoy having the Health and Vitality of your teenage years?

Step-By-Step System this this e-book

12 Steps To A Complete Body Detox: A Natural Path To Superior Health:-

* Helps you to overcome headaches and other aches and pains without harming your body with aspirin, I lived on aspirin but because of my detox program I have not needed to take it for years.

* Gives proven techniques to help stimulate your desire for exercise

* Helps prevent you from developing major health problems like cancer, heart disease, diabetes and other chronic illnesses

* Causes your body to react more quickly and more positively to exercise, helping you to achieve the body you always wanted

* Is easy to follow and understand by anyone

* Reveals the little known secrets of weight loss…and all the benefits that come with this

* Revitalizes and increases your energy to that of a teenager

* Shows you why you don’t need to starve yourself to lose weight…and lose weight fast

* Provides long lasting anti-aging effects that make you look and feel younger

* Explains how to detox safely and easily

* Gives you proven mind body skills to help you take control of your health.

* Teaches you skills to eliminate stress and negative emotions

* Teaches you how to change habits that do not support you into habits that will help you reach your health goals

* Learn how 12 Steps To A Complete Body Detox: A Natural Path To Superior Health can help all of the above problems

* And much, much more!
for mor information click here

Realistic Tips and Advice for Losing Weight"video"

2009-05-27T12:06:00.000-07:00

Journey To A New You

Closing Thoughts and Key Points!

2009-02-13T15:38:00.000-08:00

Here are some things to keep in mind in
your Journey.

􀀹 The key to your success is YOU and
your desire to succeed.

􀀹 Think of this as a lifestyle change
and not a diet! Your overall goal is to
become healthier.

􀀹 Surround yourself with positive, supportive people.

􀀹 Do not be hard on yourself if you slip!

􀀹 You will lose weight quicker in the beginning. And you may end up
hitting a plateau. It happens. Try changing up your diet and
exercise routine.

􀀹 Start your nutrition plan by eating smaller portions.

􀀹 Instead of completely eliminating a food item, find a replacement.
For example, instead of white bread, eat whole wheat instead. You
are still eating bread, but one that is healthier for you.

􀀹 Do not skip meals! Try eating smaller, healthy snacks throughout
the day to help tide you over until your next meal.

􀀹 If you are diabetic, you can still benefit from your Journey, but you
will have to be very careful in your choices. Definitely consult with
your doctor to find the best solutions for your needs.

􀀹 Plan your meals ahead of time.

􀀹 Eat a small snack before you go shopping. Do not ever go to the
grocery store when you are hungry! You will tend to buy more
“garbage” food when you are hungry.

􀀹 When eating out, avoid buffets. They just scream, “Fill Your Belly!”

􀀹 Start your exercise routine by simply walking. Just walking is
much better than doing nothing. Exercising/Walking strengthens
your heart and gets the blood flowing throughout your body with
less effort.

Choosing to make this Journey To A New You is going to have its good
days and its bad days.
Please remember: the Destination is worth every bit of effort and
struggles you will go through.

You will not only look better, but more importantly, you will feel better
and have fewer health issues in the future.

No one can predict when our time is up on this Earth, but while we are
here, why not live the healthiest life we can live?
You can do it…I know you can!

BENEFITS OF YOUR JOURNEY

2009-02-10T11:21:00.000-08:00

There are many benefits from going on your
Journey. Here are but just a few:

- Better Health: You are less likely to have serious health problems
with good nutrition and exercise

- Feeling Better: As you progress on your Journey, you will begin
feeling better. You will have more energy.

- A Better Social Life: It is no picnic being made fun of! When you
lose weight, you “look” better – which is what society demands.

- Higher Self Esteem: When you look better and feel better, your self
esteem will naturally increase. Your Journey has given you the
confidence you can do anything you set your mind to!

- Less Tension and Stress: Not only does exercise help strengthen
your heart, but it releases and reduces tension and stress that you
build up during the day.

REWARD YOURSELF

2009-01-14T10:47:00.000-08:00

When you are starting off, reward yourself for your
achievements. Give yourself an extra cookie. Go
out and buy a new pair of shoes.

JUST DON’T OVERDO IT!

As you lose more and more weight, continue to
reward yourself – but here’s a way to do it: As you
make larger goals, make larger rewards available. As you create your
new goal, find something you really want. Perhaps you have been
eyeballing a nice outfit at the mall. Or maybe you want a new iPhone!

By creating a longer term goal, with a nice reward awaiting you when you
achieve that goal you are more likely to succeed.

FORGIVE YOURSELF

2009-01-10T01:56:00.000-08:00

No one is perfect. If you slip and do something
that you know you are not supposed to do, don’t
beat yourself up! It is perfectly understandable
that, on occasion, you may fall off the wagon. It’s
OK! Pick yourself up, dust yourself off, and get
back on!

This goes for both eating things you know you
should not eat and for making excuses for not
exercising.

FRIENDS

2009-01-07T05:27:00.000-08:00

A great way to help you in your new Journey is to
find a friend either willing to join you on your
Journey or help you on yours.

By having someone you are accountable to, you are
more likely to succeed.

If they are willing to participate with you, the odds
of success are greater still.

There will be some days that you do not want to continue or days that
you don’t want to exercise. It will happen. But by having that friend
with you, the two of you can keep each other in check and motivated to
continue.

By the same token, once you have lost the weight and you are now a very
happy camper, BE A FRIEND to someone else!

EXERCISE

2009-01-03T03:46:00.000-08:00

While changing your diet is a great start in your Journey, it may not be
enough. Adding exercise can help to speed up the process.

Now, exercise does not have to be a full-blown, 5-day a week, 5 hours a
day exercise plan!

Start by walking. Start slow – walk around the block. As time goes on,
increase your speed and distance.

If you are up to it and your doctor agrees, do more cardiovascular
exercises at a gym or the local YMCA.

One key to exercise is to vary your routine. Not only will that help you
from getting bored stiff doing the same thing over and over, it helps keep
your body from “learning” that routine and compensating. If you do the
same thing over and over, your body becomes trained. So, keep it
guessing!

Some great ways of exercising:

Bicycling, swimming, racquetball, tennis, walking, running, yoga, pilates,
weight training, aerobics, nature walks, fitness programs at your local
gym or the YMCA.

There are many ways you can exercise. You just have to find one that
you really like!

But the key here is to do something! Even just walking is MUCH better
than sitting on the couch.

A note on exercise: don’t be fooled into thinking if you have stomach fat
that simply doing sit-ups are going to cure it! Fat loss doesn’t work that
way – you can not target a specific area for fat loss! As you exercise, the
fat will come off from wherever it comes off. You can’t choose the area.
Sorry!

Also, as with changing your diet, you need to slowly increase your
exercise routines. Starting off, you will not be able to run a marathon!
So, start slow and build up to that marathon over time.

A side benefit of exercise is that not only will you be helping your heart,
you will be helping your mind. HOW? Exercise can help relieve stress
and tension!

WARNING! EXERCISE BOREDOM ALERT!!!

It is very easy to start to become bored with exercise. The key to stop
that from happening is to vary your routine. Don’t continue to do the
same thing day in and day out!

For example, if you only exercise 3 days a week (Monday, Wednesday,
and Friday): Monday – Walk 2 miles; Wednesday – Swimming
Friday – Biking. The following week, change them up, or add other
exercises.

If you join a fitness center or the YMCA, you can easily vary your routine
each time you visit…treadmills, elliptical machines, weights, rowing
machines, stationary bikes, swimming pool, aerobics classes, jazzercise,
etc. Use them in random order each time.

You also may want to bring along some music. Listening to some of your
favorite music can help make the time go by quicker.

Another tip: bring a friend with you! Not only does it give you someone
to be accountable to, but it’s someone to talk to while you are work out!

Speaking of friends, why not create an Exercise Club with your friends
and neighbors? Go to the fitness center together!

The point is – if you find yourself making excuses to not exercise, you are
setting yourself up to fail in your Journey. Don’t let that happen!

WATER, WATER EVERYWHERE

2008-12-14T12:13:00.000-08:00

You can go a while without food (yes you
can), but you can not live long without
water!

Drinking water has plenty of advantages.
It helps fill your stomach – which can help
suppress your appetite. Water also helps
flush your system of toxins. And it
regulates our body temperature.

Water is essential to many of our body
processes. Yet, most of us do not drink
nearly enough!

So, how much water is enough?

You have probably heard that you should drink 8 – 8oz glasses of water
throughout the day.

According to the Mayo Clinic - it depends on the person! Again, talk to
your doctor about this.

The information from the Mayo Clinic is here:
http://www.mayoclinic.com/health/water/NU00283

TIP: If you can’t stand to drink plain water, try adding a slice of lemon,
lime, or orange!

See…water does not have to be boring, but it is a necessity! ;-)

CREATING A PLAN FOR YOU… AND YOUR LIFESTYLE

2008-12-12T12:59:00.000-08:00

There are tons of information out there on dieting.
And that is one of the problems.

How in the world are you supposed to find the right
one?

There is not one diet plan that fits everyone. So, the
trick is to find one that fits YOU.

It may take some work, but here are some resources you can investigate:

The South Beach Diet
http://www.southbeachdiet.com/

LA Weight Loss Centers
http://www.laweightloss.com/

Jenny Craig
http://jennycraig.com/

Weight Watchers
http://www.weightwatchers.com/

Atkins Diet
http://www.atkins.com/

Nutrisystem
http://www.nutrisystem.com/

The Sonoma Diet
http://www.sonomadiet.com/

Mayo Clinic Diet
http://www.mayoclinic.com/health/mayo-clinic-diet/WT00016
http://www.mayoclinic.com/health/weight-loss/WT99999
http://www.everydiet.org/mayo_clinic_plan.htm

Subway Dieting – Do what Jared Does
http://www.subway.com/subwayroot/MenuNutrition/Jared/
http://walking.about.com/cs/howtoloseweight/a/subwaydiet.htm
http://www.thedietchannel.com/Subway-diet.htm

Good Housekeeping Diet Plans
http://www.goodhousekeeping.com/health/diet/

The Zone Diet
http://www.zoneliving.com/

The Shifting Calories Method
http://www.fatloss4idiots.com/

(NOTE: There are more resources at the end of this report!)

What you may end up doing is taking bits and pieces from several ideas
and making your own custom diet. There is nothing wrong with that …
as long as it is healthy. Remember, consult your doctor with the ideas
you gain from these sources!!

Here are some things to look for in a plan:

• Look for one that makes sense to you; one that you can live with
every day
• Look for one that not only helps you lose weight sensibly, but also
helps you maintain your weight loss
• Make sure that the plan provides you with the nutrients that your
body needs

No matter what your diet plan ends up looking like, it is up to YOU to
make it a part of your life.

And remember, small steps!

ABOUT JUNK FOOD…

2008-11-25T13:51:00.000-08:00

Junk food is one of the major
contributors to our weight problem.

They are empty / useless calories!

We have to get over our obsession
with all the junk food.

What we don’t want to do though, is
to send our body into shock by
stopping it cold turkey.

Wean yourself off of it. Instead of
10 cookies at a time, try 8…then try
6…gradually.

Oh yes, and please try and give up that soda! Talk about tons of sugar
and tons of empty calories!!

If you “need” the carbonation, try a sparkling water instead.

Note with giving up soda: many people, when they cut out soda, will
have headaches for a few weeks. That is due to the fact that you are
cutting out both sugar and caffeine. The headaches should go away, but
please consult with your doctor!

CHANGING YOUR DIET (Nutrition)

2008-11-17T14:16:00.000-08:00

How about a nice, small salad in place of that
heaping plate of spaghetti?

Yeah, right.

One way to start your change is to simply cut
down on what you eat. You can still have
that spaghetti you love, but try smaller
portions…and adding that small salad.

Fruits and vegetables should also be added to your diet.

Check with your doctor and possibly a nutritionist on creating an eating
plan that makes sense. Just simply not eating is not only dangerous but
also not realistic.

Again, remember: small steps!!

On the following few pages, are some resources for you to look over to see
if any of the information fits into your life and schedule. Remember,
there are lots of places that just want to sell you a diet program without
truly caring about YOU.

Just please be careful with any information you take from these
programs. Get your doctor’s opinion about them before you implement
any of their ideas!

SCALES … WHO NEEDS THEM?!

2008-11-12T01:06:00.000-08:00

How many times have you stepped on the scale
and been depressed? A bunch!

JUST GET RID OF THE SCALES!

The best way to tell if you are losing weight: are
your pants falling down more?! Do you feel better?

Seriously, all the scales do is give you a number
and can be very deceptive.

Here is an example: suppose you are dieting and exercising and in your
exercise routine, you are starting to build more muscle.

You are feeling better so you step on the scale and OH NO!!! You have
gained weight! Well, guess what? Muscle weighs more than fat!!

If you didn’t know that, now you do. But what if you didn’t know that?
You would assume that all your work is wasted and you may quit.

So, LOSE THE SCALES!

DO NOT DEPRIVE YOURSELF

2008-11-11T03:30:00.000-08:00

Many people just stop eating or they eat only one
meal a day, thinking they will just cut out all the
calories. DON’T DO THAT!

When you deprive your body of food, your body will
react and go into survival mode, taking what it
needs from wherever it can. That can lead to very
serious consequences! It can put you in the
hospital, or worse, the morgue!

One suggestion is to SLOWLY cut back on what you eat. Instead of 3
spoonfuls of food, cut back to 2.

The key is to not send a message to your brain that you are starving.
And yes, there is a difference between feeling hungry versus starving!

It will take some time to train your stomach and your brain on your new
routine. Just please do not rush it … Remember: Small Steps!

SET REALISTIC GOALS

2008-11-09T04:48:00.000-08:00

“Lose 10 pounds in a week!”
“Lose 20 pounds in 20 days!”
“Lose 50 pounds by fairy dust!”

You have seen all the ads … all promising to help you
lose weight instantly.

While some may work, many don’t. Sure, you can lose weight quick and
many times you will, BUT…what they don’t tell you is that many times
that rapid weight loss is water weight. AND IT WILL RETURN!

So, what we have to do is set realistic and achievable goals.

Remember our “One Pound at A Time” philosophy mentioned in the
beginning?

That is our immediate goal. Start with ONE POUND! Then another, and
another, etc. Pretty soon, you will be reaching your goals and starting to
feel and see the changes happening.

Once you have been successful with your smaller, short-term goals, start
setting a little bit longer-term goal. “Today is Monday, July 9th. I will
lose 5 pounds by July 31st.” That is not only reasonable, but achievable!

Think of this: if you set a goal of 5 pounds each month, that is a total of
60 POUNDS in a year.

Stick to your goals the best you can. If you find that your goals are not
becoming a reality, scale them back. Make them achievable, because
that is a key ingredient to your successful Journey!

Why Do You Want To Lose Weight?

2008-11-08T07:43:00.000-08:00

Because your spouse wants you to?
Because your kids want you to?
Because your doctor tells you to?
Because your friends tell you to?

While doctors, your family, and/or your friends may tell you that you
need to lose weight, the one person that is the most important in your
decision to follow through is YOU. YOU must want to lose the weight for
yourself – FIRST!

Choosing to lose weight and maintaining your weight loss is going to
require a life-change. A change that you must be 100% committed to,
because without that dedication, you are already set up to fail.

One way to help you in your Journey is to think about your Journey in
very small steps.

One of your very first few steps is making the commitment to succeeding,
truly believing you can succeed, and picturing yourself having already
succeeded. That is a key component.

So, are you committed to the Journey? Are you ready for a New You? Is
that a “YES”?

GREAT! You are well on your way to being successful!

One of the first challenges you will face is discovering how you are going
to lose weight. There are thousands upon thousands of places both
online and offline that claim to have the “magic” formula to weight loss.

Please realize that weight loss does not just happen overnight.

It will take time, commitment, and effort on your part.

The good thing is that you are off to a great start with having made that
commitment on the previous page!

On the following pages are some of the tips and techniques to start your
Journey. These are some realistic ideas to help you succeed, as well as
resources you can use to help you find or create the best plan for you.

Your plan will need to include a mixture of both diet changes and
exercise. While you can lose some weight with only doing one or the
other, to be successful you need a good combination of both!

The reason is that once you start losing weight with your diet change,
you should include exercise to help tone up your new body.

Don’t worry though … it can be done, and it doesn’t have to be painful ;-)

Ok … let’s begin with talking about setting realistic goals.

The First Step

2008-11-07T00:14:00.000-08:00

“A journey of a thousand miles
begins with a single step.”
- Lao-tzu, Chinese philosopher -

Think about that statement for a
minute: why is that important in
your “journey?”

Because if you think that just
eating less and exercising you will
lose 100 pounds in the next
week…I am sorry to say, you are
probably in for disappointment!

It’s just not reasonable to think that you are going to lose a bunch of
weight, and keep it off, in such a short amount of time.

Now, if you were to take the philosophy of “One Pound at a Time,” as
what is suggested within these pages, you are going to have a much
easier time adjusting to your new diet/nutrition/exercise program, and
you will be more likely to succeed AND CONTINUE TO SUCCEED!

Motivational Thinking

2008-11-05T03:08:00.000-08:00

“Always bear in mind that YOUR OWN
RESOLUTION to succeed is more important than any
one thing.” - Abraham Lincoln

“Nothing can stop the man with the right mental
attitude from achieving his goal; nothing on earth
can help the man with the wrong mental attitude.” -
Thomas Jefferson

"Anything in life worth having is worth working for." - Andrew Carnegie

"Obstacles are those frightful things you can see when you take your eyes
off your goal." - Henry Ford

"What the mind of man can conceive and believe, it can achieve."
- Napoleon Hill

"The difference between a successful person and others is not a lack of
strength, not a lack of knowledge, but rather a lack of will."
- Vince Lombardi

"Champions aren't made in the gyms. Champions are made from
something they have deep inside them - a desire, a dream, a vision."
- Muhammad Ali

"The critical ingredient is getting off your butt and doing something. It's as
simple as that. A lot of people have ideas, but there are few who decide to
do something about them now. Not tomorrow. Not next week. But today."
- Nolan Bushnell

"Empty pockets never held anyone back. Only empty heads and empty
hearts can do that." - Norman Vincent Peale

"It is in the small decisions you and I make every day that create our
destiny." - Anthony Robbins

Introduction: First and Foremost … a Warning & Words of Encouragement

2008-11-04T13:18:00.000-08:00

Before you begin any diet
or exercise program or
regimen, ALWAYS consult
with your family doctor or
a qualified, licensed,
competent physician!! You
may also want to consult
with a qualified, licensed,
competent nutritionist

DO NOT assume that since
you are feeling OK that it
is really OK to begin a new
routine!

The information within was created for YOU. To help YOU achieve your
weight loss goals.

You can succeed! What you need to do every day is say to yourself, “I
can do this. All it will take is one step at a time!”

NOTHING on any of these pages will be of any use to you unless you
make a personal commitment to TAKING ACTION!

You have what it takes.

Believe in yourself!

New product*****

2008-11-03T15:04:00.000-08:00

Welcome my Friends,

I'm excited to tell you about anew book Will be published in this site.

Book Title:
Journey To A New You

This book talks about :
Realistic Tips and Advice for Losing Weight

Let us start with the first theme of the book...

FITNESS (part3)

2008-09-05T05:55:00.000-07:00

92_Circle of Friends

When trying to get into shape, it is important to have family and friends insupport. This means they need to respect your goals and not offer youwrong foods, or try to pull you away from your exercise program. Explain tothem how important this is to you and that you need their encouragement.

93_Know your Age

While you are only as old as you feel, keep in mind that young people canvery easily leap over an obstacle in the garage or take a nice jog throughthe neighborhood with no problem. However, as people age, it is crucial tostay fit and healthy and pay attention to your age. Something that mighthave been easy for you when you were young may now cause injury orillness. If you find you can no longer perform one activity, do not bediscouraged; just substitute one activity for another.

94_Diabetes and Exercise

Aerobic exercise can actually be beneficial for people with diabetes. This
exercise increases the insulin sensitivity and when combined with good
eating, can help restore a normal glucose metabolism. Before starting into
a workout program, you need to see your doctor first to determine if there
are any risks for coronary artery disease and that your blood glucose
control is appropriate for exercise. Once cleared, you will feel better and
see for you the benefits associated with exercise.

95_Golf Injuries

While golf is not a high impact sport, injuries can still occur. One such
injury associated with golf is torn rotator cuffs. To avoid this from
happening to you, it is important to keep your muscles strengthened and
flexible. Simple stretching can help tremendously. When you stretch, take
it slow, only going to a point of mild tension. Each stretch should be held
for 20 to 40 seconds with smooth motion (no bouncing). Just as it is
important to stretch before you golf, it is equally as important to stretch after
golf.

96_Stretch the Mind

When you stretch your body in preparation for exercise as well as after
exercise, you need to stretch your mind as well. You might be wondering
how and why. When your mind is relaxed, your body follows. To achieve a
relaxed mind, listen to soothing music, relax your breathing, and use
visualization techniques such as Yoga. Another exercise discipline that are
very popular and works is the Pilates program.

97_Proper Equipment

Okay, the scenario is that you have made your New Year’s resolution and
are determined to get into shape. Too embarrassed to head to the gym just
yet, you make the decision to purchase some equipment such as a Nordic
Trac or treadmill to get in better shape before being seen in public. While
that is a common occurrence, it is important to make sure you buy the right
equipment and equipment in good working order. Many people will sell
equipment at a huge discount in the local paper, making the buy look too
good to pass up. However, while most are honest sales, some are selling
the equipment because it does not work or something is wrong with it. This
could lead to further injury so when buying from a private party, bring
someone with you who knows about workout equipment or contact the
maker of that particular piece of equipment and ask them what to look for to
ensure you are buying a good piece of equipment.

98_Beauty is Skin Deep

Accept the fact that everyone’s body is built different and when God created
you, He did not make a mistake. When you see the models and Hollywood
stars on the cover of those glamour magazines, keep in mind that every
one of those photographs have been airbrushed, meaning they really do not
look like that. While they make look fantastic either way, you are not those
people - you are you! Always love yourself for who you are inside. As long
as you are eating right, exercising, and doing the best for yourself, then you
should be happy. You may never reach that model appearance and to be
honest, you do not want to. Do the best you can and love the inside beauty
more than the outside beauty!

99_Built-in Air-Conditioner

Your body was created with a built in cooling system, called sweat or if you
prefer, perspiration. On television and in magazines, you will find numerous
advertisements encouraging deodorant for exercise when in actuality; sweat
is a vital key in a good workout. When your body heats up do to exertion,
sweat is doing the job intended – keeping the body cool. Therefore, do not
try to squelch sweating, accept it.

100_Heat Exhaustion and Heat Stroke

Heat-related illnesses can be a common occurrence when exerting energy
in the outdoors or poorly ventilated indoors. Two primary contributors can
be alcohol consumption and not enough water. Three types of illness
include heat cramps, which are very painful and might be combined with
headache or nausea, heat exhaustion, which is more serious and includes
vomiting, chills, headache, dizziness, among other symptoms, and
heatstroke, which if the most dangerous and if not caught and treated
immediately, can be fatal or lead to permanent brain damage or coma. For
all three of these, particularly the last two, the best action is prevention. If
you notice that your heart starts beating too fast and you feel light-headed,
get out of the sun. Wear loose fitting clothing, preferably made from
lightweight cotton as well as light colors. Drink LOTS of water. Even if you
do not feel thirsty, drink anyway. Do not go with the old rule of taking salt
tablets. You should always stay clear of these unless you have first
consulted with your physician. Stay away from alcohol, soft drinks, caffeine,
or heavily sugared drinks to include fruit juice. Take frequent breaks and if
necessary, stop for the day. If you do believe you are in trouble, seek
medical attention immediately. It is far better safe than sorry!

101_Check your Pulse

As you exercise, it is to your advantage to keep track of your pulse rate.
You can pick up an inexpensive pulse measure at any local Wal-mart, KMart,
or sporting good store. This will measure your heart rate to ensure
you are staying within a healthy range. The rate is measured by counting
the beats of your heart in a set amount of time, usually about 15 to 20
seconds, and then multiplying the number of beats to get your number of
beats per minute. For example, if your pulse at 20 seconds were 40, since
there are 60 seconds in a minute, you would take 40 times three for a total
rate per minute of 120.

***Safety First***

Whatever you do, if you are involved in a sport or activity that has potential
for injury, specifically head injury, use the proper equipment no matter what
anyone else tells you. For example, if you are involved with skateboarding
and this is how you stay in shape, good for you! However, you need to
wear protective gear such as a helmet, gloves, knee guards, etc. Most
people think that something significant has to happen in order to get a head
in jury. Unfortunately, that is a huge misconception. The truth is that falling
one foot onto the pavement and hitting your head is enough to cause
serious injury or death. This is the time to put your pride aside and think of
safety first.
By taking care of your body through good health habits and fitness, you will live a
happier, better, and longer life!

FITNESS (part 2)

2008-09-05T05:40:00.000-07:00

79_Pregnancy and Exercise

Do not think that just because you are pregnant means you have to stop
exercising, unless you have special needs. Before you exercise during
pregnancy, always check with your doctor first. Once you get permission to
proceed, you will find that leg extensions, standing curls, and other
exercises can be done with ease. If you are not sure what you can and
cannot do, ask your doctor for recommendations.

80_Track Progress

Often when trying to get in shape, it seems like you are working hard and
sweating, but getting nowhere. In actuality, things are happening, just not
yet seen. Keep track of two things in particular. First, track your
measurements. You will probably be surprised within only a few weeks at
the progress made. Second, track your routines so you can determine what
is working for you and what is not as successful.

81-Medication and Exercise

If you are on scheduled prescription medication, you should know that
some drugs could have a negative affect if mixed with exercise. Some can
cause the heart to work too hard or you might not sweat as needed, to
mention a few. If you are taking medication, before you start any exercise
program, consult with your physician to ensure there are no harmful effects.

82_Cool Down

Just as warming up for exercise is important, cooling down after exercise is
just as important. Once you have completed your workout, take five to 10
minutes to walk, or stretch to allow your body to cool down. This is very
important for the muscles and joints and for the heart and lung.

83_Walk the Dog

Instead of just opening the back door to let the dogs out, put them on a
leash and go for a nice walk. They will appreciate the new scenery and you
are doing yourself a great justice.

84_Lunchtime

Instead of eating a heavy lunch, put together something light and easy and
go for a walk. You can sip on a protein drink or snack on fruit while
enjoying a nice brisk walk before heading back to the office. You will feel
refreshed and more invigorated for your afternoon tasks.

85_Bowling

Get some exercise by joining a bowling league. You can find a league for
just about every level of bowler as well as any day and time of the week.
This is a great way to get out and have some fun while also exercising.
Yes, bowling does count as exercising.

86_Set Goals

Set a goal for yourself, perhaps four to six weeks. By breaking up your time
into workable chunks of time instead of looking out an entire year, you will
have a much easier time meeting your goals and staying on track as well as
encouraged.

87_Neurobics

This is a new term coined by researchers from the United States relating to
ways in which to get the brain activated with its own biochemical pathways.
The goal is to have the brain strengthened and energetic. Positive thinking
has long been proven to help with illness and disease so the theory is that
an energetic mind is also good for fitness.

88_Fitness and Food

Certain foods provide specific benefits for people who workout. If you need
quick energy or planning to run a 4K or 10K and need to accelerate your
metabolism, bread, grain-based food, sugar, and honey are great choices.
If your goal is to burn fat, you should eat peas, oat bran, pasta, rice, beans,
lentils, and soya beans.

89_Interval Training

As a way to improve your fitness in a speedy manner and lose weight, try
interval training. This means that you where your workout intensity varies.
This is beneficial to your workout and fights workout boredom.

90-After Exercise

When you have completed your exercise regimen, instead of eating
carbohydrates, grab some fresh fruit or water. The reason is that for a
minimum of an hour after exercise, the body is still breaking down fat. You
need to allow the body to finish doing its job.

91_Breath in – Breath out

You might wonder what breathing has to do with fitness and the truth is it
has a lot to do with it. When exercising, there is a proper way to breath that
will help you with the appropriate amount of oxygen into the system but will
also help you with endurance. For example, marathon runners will tell you
that they use a rhythm when running that allows them to runner longer and
healthier than normal breathing.

FITNESS (part 1)

2008-09-03T15:33:00.000-07:00

Fitness is just as important as health, and in reality, fitness correlates directly
with our health. If we are not taking care of our bodies, we get sick. Here are
some great recommendations to keep fit:

53-Bicycling

When you ask many adults when the last time they rode a bike is, they
cannot answer. Although bicycling is a favorite pastime, many adults do not
take advantage of this great option for exercise. Not only does bike riding
exercise the body and build a stronger cardiovascular system, it allows you
to get out and enjoy nature, fresh air, and see new sites.

54-Jogging or Walking

Both jogging and walking are GREAT ways to get fit. Not only do they tone
the muscles, relieve stress, create a healthier heart, and improve lung
capability, they make you look wonderful, which in turns helps you get
excited about doing other exercise for fitness.

55-Swimming

Swimming is an excellent way to get into and stay in shape. If you do not
own a pool, many high schools have aquatic centers, or there is always the
YWCA or YMCA, or your local gym. Many offer water aerobic classes that
will help you tighten your body, lose weight, and get a good overall workout.

56-Tennis Anyone

Tennis is not only a fun sport, but also a great way to exercise. You do not
have to be a Venice Williams to play; in fact, you do not even have to be
good. Just running after the ball alone will help get you into shape. This is
a great way to strengthen your cardiovascular system and lose weight. You
can find tennis courts in just about every city and if you would like to play
but have no idea how, lessons are reasonable.

57-Dancing

Dancing is so much fun and whether you enjoy a slow, Ballroom dance or a
nightclub packed with people all moving to heart-pumping techno, as long
as you are moving, it really does not matter what type of dance or music.
The whole idea is to move your body. Dancing has long been
recommended as an avenue to fitness.

58-VCR

If you have a VCR or DVD, rather than just using it for your favorite comedy
or action-packed movie, try sticking in some good workout tapes. Even
taking 15 minutes every day to workout will get you started. Try that for two
weeks and you will be surprised at the results. Once you see that 15
minutes a day makes a difference, you will be encouraged to increase the
time spent.

59-Abdominal Crunches

While you may not end up with a washboard stomach, you can do some
things to get your abdomen in better shape. Crunches have long been a
favorite for many athletes for the very reason that they work. Lying on your
back with knees bent, keeping feet flat on the floor, cross your hands
across your chest and then curl your torso, rolling from your sternum toward
your hips. Do this slowly and start out with a set of ten crunches in three
reps. In other words, do ten crunches, wait a minute, do ten more, wait a
minute, and then do the final ten. As you get accustomed to these, you can
increase both the number of sets and reps.

60-Squats

Squats are excellent for glutes, hamstrings, quads, and calves. With your
feet standing firm and spread apart about two feet, bend your knees
slightly. Then, very smoothly, you will squat toward the floor without going
all the way down. This usually takes some practice but within a short
period, you will enjoy the benefits.

61_Tricep Press

Having firm arms is something that many people focus on when exercising.
For an Overhead Tricep Press, standing on the floor with your feet about
two feet apart, knees slightly bent, you will extend your arms over your
head. Keep your elbows locked and then very slowly lower your hands
behind your head. You want to do this with some type of weight, but small
weights like one to five pounds. If you do not have weights of your own,
you can hold a one-pound of vegetables, which will work perfectly.

62_Get to the Gym

Working out at home is a good option and for some people, they are
committed enough to actually make it work. However, for the majority of
people wanting to get into shape, the inspiration, competitiveness, and
encouragement received from working out in a gym is the way to go.
Although it will require a small investment, make the decision to find a gym
that offers state-of-the-art equipment, qualified staff, and fun classes where
you can enjoy working out.

63_Eat More

Before you get too excited, understand that when you eat, it is not how
much you eat, but what you eat. If you find that getting fit and eating less
food is too hard, add more of the right food into your diet. Great options
include an orange, hard-boiled egg, small broiled chicken breast, and fresh
vegetables such as carrots, celery sticks. If you have a craving for
something sweet, many delicious options are available such as Weight
Watchers cheesecake or Chocolate ةclairs. Getting fit does not mean total
deprivation.

64_Network at the Gym

Getting to the gym is a great way to get fit. However, there are other
benefits to going to the gym. You will have the opportunity to expand your
social ring by making new friends, all working to get fit just like you. This
will provide needed encouragement, which in turn helps you to stay
motivated.

65_Tight Muscles

In addition to a good aerobic exercise, you should add weight training in,
which will help balance out the fitness routine and provide you with the best
results. If you are not sure where to start, a professional trainer can help
get you started on a healthy program.

66_Heat Therapy

Using heat therapy is a great way to reduce long-term effects or injury for
overworked muscles. If you have sore muscles and joints, use heat to help
increase blood flow, relieve muscle spasms, and increase joint mobility.

67_Before it’s a Problem

Instead of taking an injury through rehabilitation after it is an injury, why not
rehab before. You can actually take preventative measures before you
indulge in a sport or activity by ensuring you stretch properly. This will help
strengthen as well as stretch muscles, which in turn, helps reduce
unnecessary injuries.

68_Running in the Sand

If you live in a geographical area, where you have the luxury of sandy
beaches, and if you are in the process of rehabilitating your knees, ankles,
and even some injuries to the back, you should avoid running in the sand
during this time. The reason is that running on sand actually produces
greater force on the joints.

69_Quick Energy

Listen to your body. If you find that you are dragging, eat the right foods
that will give your body the energy needed and are healthy. Examples of
these foods include carrots, rice cakes, breakfast cereals, bananas, and
potatoes.

70_Quality Matters

While finding that great bargain on poorly made running or training shoes
may be tempting, it would be far better to put your workout on hold for a
couple of weeks while you save the money needed to purchase a good
pair. That does not mean you have to pay a fortune, but always ensure you
are working out with the proper shoes. Wearing shoes that have a poor
design or poor durability can actually cause injury.

71_Get Ready to Run

Before any workout, always warm up. If you are a runner, before you go
out for your actual run, take two to five minutes to jog in place to prepare.
You will find that you have a better run.

72_Increased Protein

Many diets of today’s society pull you back and forth, one telling you to eat
more protein, and one less. The fact is that if you are not exercising as
much as you used to or if you are exercising heavily, your body could in fact
need more protein than what the RDA recommends. The good balance for
either scenario is 50% to 60% carbohydrates, 20% to 25% protein and 20%
or less of fat. If you stick with this equation, you will benefit.

73_Asthma and Exercise

If you have asthma and love to exercise, it is important to keep your inhaler
with you. However, if for some reason you forget, remember that caffeine
can provide temporary relieve of bronchial constriction. If you do not have
asthma but after years of running, you develop breathing problems, you
could be suffering from “Exercise Induced Asthma”, which should be
mentioned to your physician.

74_Resistance

The next time you work out try adding some resistance to your routine. You
can use special rubber bands or other devices designed specifically as a
way to help you with isometrics, thus get better results.

75_Taking a Break

If you are actively involved in a workout regimen but you are getting ready
to go on vacation for two weeks or have an extra heavy workload for your
job over the next couple of weeks, instead of just stopping your routine
completely during that time, just cut back. Even reducing your workout by
50% will give you the break you need but also make it much easier to get
back to full speed than if you just stopped altogether.

76_Exercise and Summer

Exercising outdoors can be refreshing and fun but it can also cause
problems if you do not follow some simple rules. Make sure you are
drinking enough water, about 16 ounces every 30 minutes, before, during,
and after exercise. Some sports drinks such as PowerAid and GatorAid
have special ingredients that help replenish fluids to prevent dehydration.

77_Be Realistic

It would be great to be able to jump right into a hard workout, feel great, and
see instant results. However, it is important to be realistic about several
things. First, you need to understand that you more than likely will not (or
should not) start out with a hard workout if you have not been in a regular
exercise routine. Start out slow and do not set yourself up for failure by
expecting miracles overnight. Getting fit takes time and with commitment,
you will reach your goals.

78_Envision Success

Try to envision how great you will look and feel once you get in shape. If
you can, find a picture of someone that has the same body type and pin it
up where you can look at it every day to help you see the same results you
too can reach with hard work and time.

the first section : Health

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HEALTH
First, we will start out with Health:

1 . Acupuncture

The use of acupuncture dates back more than 2,000 years. This is a
traditional medicine of Japan, China, and other Eastern countries. The use
of acupuncture is beneficial in that it stimulates areas of the body that have
a direct correlation to internal organs. By placing fine needles into specific
points, the body is encouraged to promote natural healing, improve
function, and provide an overall boost to your system. When these needles
are inserted, they go into Meridians, which are channels somewhat like
streams within the body. Just as there might be a boulder sitting in a
stream blocking the flow of water, it can be the same for the channels of
blood in your system. Acupuncture helps to remove these obstacles by
providing stimulation, thus improving health

2_Bio feedback

Biofeedback is a method used to help blood pressure, muscle tension,
heart rates, brain activity, and other bodily functions. Basically, biofeedback
is a painless system that is hooked up to your body and then through
electrical signals received from tightening of your muscles, you would be
able to receive those signals by a light telling you that you are tightening
your muscles. This in turn trains you to be aware of when you are bringing
on stress and to help you identify when you need to relax your body.
Biofeedback is very successful and can be used for migraine headaches,
chronic pain, high blood pressure, epilepsy, and much more, which can
occur when you tense up.

3_Therapeutic Massage

You might be thinking what does getting a massage do for my health other
than to make me feel good. Actually, therapeutic massage has many
benefits. For example, it can help alleviate pain, reduce stress, and
promote good health. When a person gets a therapeutic massage, they are
actually getting the benefit of function improvement with circulatory,
muscular, skeletal, nervous systems, lymphatic, and can even help the
body heal after an illness or injury. Depending on what the specific health
issue, there is a Swedish Massage, which is a more relaxing massage good
for headaches, back stress, and muscle cramps, Pressure Point Therapy,
helpful for some injuries as well as circulation problems, headache and
muscle tension, insomnia, anxiety, and more. Finally, Sports Massage
focuses on muscle groups used for different sports. Licensed masseuse
can help with the issues mentioned as well as allergies, arthritis, asthma,
carpal tunnel syndrome, depression, digestive disorders, myofascial pain,
limited range of motion, sinusitis, and TMJ. The next time you tell someone
you are going to get a massage, you can simply explain that it is for the
benefit of your health

4_Eat Less Later in the Day

Everyone knows, whether they want to admit it or not, reducing calories will
help you to lose weight. However, just as you should reduce the calorie
intake, you need to know when to eat. Breakfast is the most important meal
of the day and the one meal that should not be missed. Lunch should be
healthy but a less than what you ate for breakfast. As you approach dinner,
eat healthy but light. Avoid after dinner snacks or eating before bed!

6_Saucy but Healthy

Eating bland foods is boring, unsatisfying, and if that is what your diet
consists of, more than likely, you will be off it shortly after you start. If you
enjoy good tasting food, some sauces and spices can enhance your food
while not adding calories to your food. The next you grill meat, consider
using one of these:

 Reduced-salt Soy Sauce
 Mustard
 Salsa
 Worcestershire Sauce
 Vinegar (this comes in wonderful flavors)
 Teriyaki Sauce
 Tomato Sauce
 Hot Sauce

7– Supplements and Vitamins

While some supplements and vitamins on the market are not worth buying
and some, such as Ephedrine, have been proven dangerous, other sources
are healthy. Most important, you need to understand what it is you are
taking, and strictly follow dosage just as you would medication that has
been prescribed. If you are unsure, check with your physician, a nutritionist,
or a reputable health food store. Many supplements that are good for
overall health include grape seed extract, Glucosamine, aloe vera, and
Selenium. Vitamins to consider would include Vitamin E, Vitamin C, B-12,
Iron, Magnesium, and Calcium.

8_Eliminate Stress

You have probably heard this before. Stress is a key contributor to poor
health. Study after study has found that when a person is stressed, the
body reacts. The result of stress could be high-blood pressure, tension
headaches, upset stomachs, poor posture, and so on. Keeping stress in
check will help you manage your overall health much better.

9– Z ZZZZZZZZZZ

Does sleep really affect health? You bet it does. During sleep, your body is
resting and recovering from all the work is has done throughout the day.
Your serotonin levels are brought back in line, your muscles relax, and mind
is allowed to clear itself in preparation for the next day. If you are not
getting the proper amount of sleep, you will notice it in a physical way.
While there is no magic number, usually between six and eight hours a
night is appropriate. If you have difficulty getting to sleep, before you climb
into bed, try Yoga, listening to soft, relaxing music, a glass of wine, or if you
can talk someone into it, a good massage.

10– Laugh it Off

The medical field has proven that laughter actually works with your body
toward good health. Have you ever heard the expression, “Laughter is the
best medicine”? The truth is, when you laugh, several positive things
happen. Your muscles relax; stress hormone product is reduced; you
forget about pain; your body’s immune system is improved; high-blood
pressure is lowered; the heart and lungs are strengthened; and overall, you
feel better!

11_Nutrition

People often confuse “dieting” with nutrition. Your body needs to have
nutrients replaced, whether through foods being eaten or supplements. Do
you remember what you learned in elementary school about the four major
food groups? As adult, eating balanced meals from these groups still
applies. It is important to remove the “junk food” from your diet and stick
with healthy foods. If you do not like certain things such as fruits or
vegetables, be sure you are taking a supplement to get the nutrients
needed. Another consideration is if you are a vegetarian. There are certain
benefits taken from meat such as iron and B-12 that you should consider
taking a supplement for in exchange for the meat.

12_Yoga

The practice of Yoga is actually a spiritual practice. However, with the
many benefits received it has quickly become a popular choice to
thousands of people strictly for health. Yoga helps stretch out muscles and
ligaments, tone the body, and the greatest benefit is that it helps to clear the
mind. Having a clear mind works toward a healthy body.

13_Stop Smoking

You have probably heard this more times, than you can count but facts are
facts! There is no other way to say it – smoking is not only bad for your
health, it is deadly! One woman in her late thirties had smoked for 10
years. She had tried everything from watering down her cigarettes,
throwing them away, wearing a patch, chewing gum, you name it, she tried
it. She really wanted to quit but the addiction was so strong she was finding
it impossible.

The mother of an 11-year old daughter and a 13-year old son, she was
taken by surprise when something happened that made her quit smoking in
one day. Her son told her that he had something very important to tell her.
With a quick response of, “Okay, what is it?” he said, “No, I really need to
talk to you.” She knew by the look on his face and the tone of his voice that
this was something important. Her son looked her square in the face and
without wavering said, “I want you to quit smoking because I don’t want you
to die. I want a mother in my life.” With that, she walked over to an
ashtray, put out her cigarette, and now almost seven years later, she still
does not smoke. While this will not work for everyone, the next time you
pick up a cigarette; take a minute to consider how your child or family would
feel if you were no longer around.

14_Mixing Medications

Many people do not realize how dangerous mixing medications can be. In
fact, some combinations are lethal. If you are on medication, make sure
your physician knows everything you take, including herbs and
supplements. To take it one-step further, when you have a new
prescription filled, ask the pharmacist if there are any bad interactions with
your other current medication.

15_Drink Wisely

There is nothing wrong with a couple of social drinks or a glass of wine or
beer with dinner, but if you drink, you need to be wise. First, if you drink to
the point of being drunk, keep in mind that you are causing damage to your
liver. Second, if you drink, NEVER drink and drive.

16_Young at Heart

Regardless of your age, if you start acting too old, you will actually not
benefit yourself at all. Studies have shown that people who act old, feel old,
and can actually suffer from problems before their time. Do not be afraid to
be youthful, within reason. The next time you see a man in his seventies
running a marathon or a woman keeping up in aerobic class, you can see
that by refusing to give into age, they are healthier and live much longer
lives.

17_Regular Checkups

It is crucial that you have regular checkups, which could include
mammograms, pap smears, checks for colon cancer, EKGs, etc. Many
times, a regular checkup could have caught something earlier on, actually
saving a life. If you do not feel good, have your doctor check things out. If
you are due for your annual mammogram, have it done. You could possibly
be saving your own life.

18_Cholesterol Levels

High cholesterol leads to hardening of arteries, which in turn, leads to heart
disease or attack. Keep your intake of food healthy, limit the amount of
sugar you eat, and have your cholesterol checked. If it is higher than 200,
ask your doctor for ways to reduce it.

19_Meditate

Find some time away from noise and distractions for you. Meditation can
come in many forms. Whatever way you meditate, ensure that you are in a
quiet place with soft lighting, sit with good posture and in a comfortable
position, practice slow, rhythmic breathing, and concentrate on something
calm and relaxing. Meditation is a great stress reducer, which is vital for
good health.

20_Listen to ME

If you know that you are not feeling “right” but the doctor tells you everything
is fine, listen to your body. There is nothing wrong with getting a second
opinion. If you are not comfortable with the doctor’s advice, get another
exam. In addition, if you go to a doctor who tells you that what you feel is in
your head, or you are crazy, get out of there immediately. You know your
body better than anyone does and you need a doctor that believes in you
and offers the right kind of support and encouragement.

21_Body Fat

When you think about losing weight, more importantly than weight is the
amount of fat you are carrying around. This fat is measured with what is
called Body Mass Index, or BMI. For women, if you are fit, your percent of
body fat should range from 21% to 31%. If you are in incredible shape, that
could be as low as 10%. For men, fit should be between 14% and 25%,
and excellent shape, as low as 2%.

To calculate your body fat, write down how much you weigh (be honest – no
one will see this but you). Multiply your weight by 703. Next, write down
your height, in inches. Multiply by that same number. Then you will divide
your weight number by your height number. That is your BMI. For
example, if your weight were 150 pounds x 703, your weight answer would
be 105,450. If your height is 5’4”, that would be 64 inches x 64 for a total of
4,096. Taking the 105,450 divided by 4,096, you come out with a BMI of
25.7.

22_Read the Label

Get into a habit of reading the labels on food. While they may have
messages such as “Low Fat” or “Reduced Calorie” written all over the front
of the package or can, when you read the label and understand what you
are looking for, you will probably be surprised. Regardless of what the
claim may be, the label may tell another story. The FDA provides these
important guidelines, therefore, should be what you look for. If the
message and label do not jive, move on to a different product.

Fat-Free : Less than 0.5 grams of fat per serving, with no added fat or oil .

Low fat : 3 grams or less of fat per serving .

Less fat : 25% or less fat than the comparison food .

Saturated Fat Free :Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids
per serving .

Cholesterol-Free :Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat
per serving .

Low Cholesterol :20 mg or less cholesterol per serving and 2 grams or less saturated fat
per serving .

Reduced Calorie At least 25% fewer calories per serving than the comparison food
Low Calorie 40 calories or less per serving
Extra Lean Less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of
cholesterol per (100 gram) serving of meat, poultry or seafood

Lean : Less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of
cholesterol per (100 gram) serving of meat, poultry or seafood

Light (fat) 50% or less of the fat than in the comparison food (ex: 50% less fat than
our regular cheese)

Light (calories) :1/3 fewer calories than the comparison food
High-Fiber : 5 grams or more fiber per serving
Sugar-Free : Less than 0.5 grams of sugar per serving
Sodium-Free or Salt-
Free :Less than 5 mg of sodium per serving
Low Sodium :140 mg or less per serving
Very Low Sodium : 35 mg or less per serving

23– Water

Water is excellent for the body and good health. Water helps flush out
toxins and other unwanted things lingering in the body. Water also
replenishes fluids that help lubricate the internal body, keeps you hydrated,
reduces hunger, which helps with weight loss, and helps to make skin look
smooth and young. If you are not used to drinking water, it may seem hard
at first, but very quickly, you will enjoy the clean, refreshed way it makes
you feel. At a minimum, you should drink 64-ounces a day and more if you
can.

24_Seatbelts

You may be wondering what seatbelts have to do with health. Statistics
show that wearing seatbelts keeps you safe and therefore allows you to live
longer. To keep yourself safe and healthy, it is critical that you buckle up
every time you get in any car. Do not be fooled into thinking that going the
few blocks to the corner store is not big deal. Most accidents happen close
to home so whether you are traveling one block or across the country,
buckle up.

25_Do Not Forget the Teeth

Often the care of teeth and gums is overlooked as potential health risks.
However, with the oral cavity being the main way in which parasites,
bacteria, yeast, and fungus get into the body, taking time to thoroughly
brush and floss your teeth is important. Keeping your mouth clean is a
great way to benefit your health.

26_Attitude

A negative attitude can have a negative impact on your health just as a
positive attitude can affect your health in a positive manner. Living well has
a direct correlation with a positive outlook. Keep smiling and try to find the
good in life, even when things are tough.

27_Fighting Cancer

With today’s breakthroughs, there are many innovative ways to fight cancer.
Although you may find this difficult to believe, the American Institute for
Cancer Research has come up with a surprising way to fight cancer. After
conducting thorough studies, researchers found that drinking tea, which
contains antioxidants to help neutralize “free radicals” helps to fight cancer.
While it is not a cure-all, if cancer runs in your family, it certainly will not hurt
to add tea to your daily consumption.

28_Be Careful with the Sun

Everyone loves basking in the warm sun, especially if it is lying on a
beautiful sandy beach. While the sun has many benefits, too much sun
without proper protection can be harmful. Being sunburned not only hurts,
but also damages skin and promotes wrinkles and cancer. If you are going
to spend any time in the sun, even 10 minutes, protect your skin with
sunscreen for both UVA and UVB rays

29_Tasty Almonds

If you love nuts, then you are in luck. Almonds are not only delicious and
make a great snack food, medical studies show they contain as much
protein per ounce as red meat. In addition, they aid in reducing the risk of
heart attacks by up to 50%. The next time you need something crunchy,
reach for a handful of almonds.

30_Wash your Hands

This is something you have probably heard your whole life. Disease is easily
spread from touch, whether from person to person or object to person. Giardia
is the number one germ that is transferred from touching something infected.
Once you have Giardia, you can get very ill. In addition, germs can be passed
from your pet that has been rolling on the grass, something dropped on a dirty
floor, just allow your imagine to roam if you dare. Washing your hands is a
quick, easy way to reduce the spread of germs.

31_Flax seed

A great way to maintain a healthy cardiovascular system is by adding
flaxseed to your daily diet. Flaxseed actually contains what is called alphalinolenic
acid, which is a fatty acid essential in controlling blood pressure.
They have a benefit of helping with digestion; just make sure the flaxseed is
crushed for easier consumption and absorption.

32_Give your Eyes a Rest

Most jobs in today’s society require the use of a computer. If you sit in front
of a computer all day or work any job or hobby that requires your eyes to
work hard, be sure to take breaks throughout your day. For soothing relief,
you can use eye drops, close your eyes for a few minutes to allow them to
rest, and look away to something other than what you are working on. Also,
ensure that you are working with appropriate lighting, which is an oversight
many people make. These are ways in which to give your eyes a muchneeded
break. Eyestrain can cause eye problems as well as headaches.

33_Watch the Sugar

Often people think by drinking fruit juices or eating low-fat fruit roll-ups and
such, they are cutting out or eliminating sugar. The fact is that some fruit
juices have more sugar than a soda. Reduction of sugar is important to
good health; therefore always check out the sugar content of anything you
put in your mouth, even if it appears to be healthy.

34_Throw out the Scales

If you have bathroom scales, you should either get rid of them or put them
away for a while. Weight does not accurately reflect the level of your
fitness. If you should be measuring anything, it should be body fat, not the
weight.

35_Sunscreen

Most people know that sunscreen is important for shoulders, backs, legs,
and arms when out in the sun but there are other parts of the body that are
often overlooked. When enjoying the beautiful sun, be sure to use
sunscreen on your ears, slips, and even the tops of your feet as well!

36_Aspirin versus Ibuprofen

Both of these products can help in certain situations. For example, aspirin
is an analgesic, used for pain while ibuprofen is both an analgesic and antiinflammatory.
Therefore, the next time you have to deal with sore muscles
after a good workout, remember that you can get some needed relief from
these over the counter remedies

37_Berries, Berries, Berries

Ah, the sweet taste of fresh berries! Berries are actually good for you and
contain plant nutrients called anthocyanidins. These are incredible
antioxidants and some have high levels of resveratrol, which helps fight
heart disease and cancer. The next time you want something sweet, juicy,
and good for you, reach for blueberries, grapes, or strawberries, and do not
feel guilty!

38_Some like it Hot

Hot, spicy foods that contain curry, chilies, or other hot peppers such as
cayenne, help to trigger endorphins. These hormones are what make
people feel good and well balanced. In fact, endorphins are like a natural
morphine that helps ease pain and provide a sense of well being. The next
time you are feeling a little down or have some minor pain, try eating
something spicy.

39_Beware of Allergies/Reactions

Pay attention to what you eat. With so many wonderful restaurants, trying
new dishes is exciting and fun. However, several foods are responsible for
up to 90% of all allergy problems. If you notice after eating certain foods
you suffer from headaches, upset stomach, or other problems, make note,
you could be having an allergic reaction. The foods most likely the problem
include eggs, milk, peanuts, tree nuts, soy, shellfish, and fish. For children,
the common foods include cow’s milk, soy, eggs, and wheat

40_Breast Exams

Make sure you conduct regular breast examines. This can quickly and
painlessly be done during your shower or lying down when going to bed.
Contact your primary physician or gynecologist for a free pamphlet showing
the proper way this is done. Taking proactive steps could save your life.

41_Asthmatics and Sports

If you suffer from asthma, you already know that some sports should be
avoided, depending on the severity. If you have trouble on a daily basis
and love sports, be encouraged to know that some sports are asthmafriendly
and in fact, can be helpful in that they help make the lungs stronger.
These sports include swimming, cycling, and fishing, walking, and
canoeing. Again, check with your physician before getting involved with any
sport if you have a health condition.

42_Fragrance and Aging

If you want to do everything you can to age gracefully, you should avoid
anything that has the perfumes or lotions of coconut oil and orange. The
reason is that these fragrances contain a substance called psoralen, which
is known to speed up the aging process.

43_Circulation and Lymph Glands

When you finish with your bath or shower, you can actually help your body’s
circulation and improvement in which lymph glands drain, all by the way that
you towel off your body. Very simply, when drying your arms and legs as
well as torso, always towel away toward the groin for your legs and toward
your armpits for the arms and torso. This might sound funny, but studies
have shown this works.

44_Make Time for Intimacy

If you are married, be sure to make time for intimacy in your relationship.
Sex is a great stress reducer and keeps a marriage happy. Sex is healthy
act that should be enjoyed.

45_No More Caffeine

Caffeine can dehydrate your body so try to remove it from your daily intake.
This may require some weaning, but when done, you will feel better. If you
feel that you need something, instead of grabbing a cub of caffeinated
coffee or soda, try drinking herbal tea.

46_Stick with Whole Wheat

Whole wheat is actually better for you. It offers more fiber, which helps
reduce the risk of heart disease, stroke, cancer, diverticulosis, diabetes to
name a few. When possible, set aside the white flour and bread and reach
for products that are made from oats, barley, buckwheat, bulgur, rye, brown
rice, millet, and wheat.

47_What are Flavonoids?

These are oestrogen-like compounds found in plants that act as hormone
blockers any place in the body where there are excess hormones that could
cause such cancers such as breast cancer. Flavonoids are also strong
antioxidants, which can be found in foods such as beans, onions, broccoli,
apples, and soy products.

48_Green Tea

Studies have shown that adding green tea to your daily diet provides
several health benefits to include the metabolizing of fat, ease of digestion,
and is a good source of flavonoids. Another benefit is that tea is a form of
natural diuretic, which is very mild and not harmful.

49_Sodium

As a way of reducing blood pressure, which is bad on the heart, reduce the
amount of sodium (salt) you intake. You may be thinking of table salt but
you should know that many canned vegetables, soups, even soda, are very
high in sodium. Look at your labels and try to cut back on processed foods.
If you have a craving for salt, switch to natural seasoning and just a little
salt.

50_Family History

If you are not sure what your family history is in relation to health, now is a
good time to find out. This can be especially true if you are adopted or
disconnected from immediately family members. There might be certain
types of cancer, diabetes, asthma, or other illnesses that you could get a
jump on if you knew they were prevalent in your family. Once you discover
any risks, talk with your physician for recommendations.

51-Puffy Eyes

If you battle with puffy eyes or dark circles that make you look worn out, do
not feel alone. This is actually a very common complaint that can be
treated easily. By using a mixture of Vitamin C ester and alpha-lipoic acid
eye therapy, you will find that this antibiotic helps reduce this puffiness.

52_Control those Cravings

If you are like any other person on the face of the planet, you have cravings
for sweet foods. To help with these cravings, you can use Normoglycaemia
to help normalize your blood glucose levels. This supplement is very rich in
magnesium, B Vitamins, and Chromium and has been proven successful
for many years.

Introduction

2008-07-27T14:15:00.000-07:00

By Brad Gearhart

More than any other time in history, people are all vying to have the best,
healthiest body possible. The health and fitness industries are making billions of
dollars every year on herbal supplements, fitness equipment, gyms, and special
diets. If you watch TV or read magazines, there is always some intriguing
commercial asking for money to help you get into shape.

While many of these options are good and healthy, others you should stay as far
away from as possible. Recently, a professional baseball player died at the age
of 23. In his locker, a bottle was discovered containing Ephedrine. The FDA just
issued a warning that people need to heed.

Now that you have made a commitment to take care of your body, both internal
and external, it is critical to your overall health that you do it the right way. Here
are some tips for both health and fitness that will help you lose weight, discover
ways to maintain a better healthy lifestyle, and be in the best shape of your life –
all the smart way!

For sake of clarity, we have broken this down into two categories. One for
health, which focuses on herbal supplements, weight loss, dieting, rest, and
everything you need to know about taking care of your body on the inside.

The other section is fitness, which has both internal and external benefits. One
the outside, fitness includes weight lifting, running, sports, walking, things you
can do to enhance, tone, and build muscle. However, fitness also has benefits
for the inside such as great cardiovascular benefits among others.

Looking for the Best Diet for Acne?

2008-06-15T13:12:00.000-07:00

With the scientific studies getting more and more close to finding the real causes of acne it is becoming clearer that your diet can play an important role in your acne breakout. So discovering the best diet for acne can really help you get rid of your problem.

If you are suffering from acne you have probably at one time or another looked for the best acne treatment to solve your current problem, chances are you are still looking for a more effective solution than the one you are actually using.

With the scientific studies getting more and more close to finding the real causes of acne it is becoming clearer that your diet can play an important role in your acne breakout. So discovering the best diet for acne can really help you get rid of your problem.

What Causes Acne

There are many factors that contribute to acne, but one of the main causes is the Sebaceus gland and the Propionibacterium. But what are those? The Sebaceus glands are responsible for secreting oil so that your skin remains moisturized, on the other hand the Propionibacterium is a bacteria that is found on your skin and it feeds on this oil. Acne can be caused when the bacteria begins to grow as a result of the amount of oil on your skin creating a chain reaction that results in acne.

The Best Diet for Acne

The best diet for acne is a very effective treatment to prevent and help treat your acne problem but on top of that it’s an important step in your overall health. These types of diet will often include the consumption of lots of water. Water will make sure your body is always hydrated but will also play an important role in flushing toxins from our bodies.

Here are some of the ingredients you should avoid as much as possible in your diet for acne:
- Nuts
- Sugar
- Dairy
On the other hand there are some ingredients you should consider adding into your diet for acne. Ingredients like:
- Fish ( If you don’t like fish consider taking some kind of fish oil supplement)
- Vegetables
These types of ingredients will make sure you have a good diet for acne but will also help you with your overall health.

Discovering what is the best acne diet for you is actually very simple; you just need to find a good and balance diet. The best acne diet of all is simply the same diet you would have if you were looking for a healthy diet.

About the Author:
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If you are tired of suffering from acne and would like to finally get rid of it click the following link: How to Reduce and Treat Acne. If you liked this article about the best diet for acne, visit my website. We provide useful information about the best acne treatments. Discover How to Reduce and Treat Acne.

2 Reasons You Give Up Trying To Lose Weight & What To Do To Fix It

2008-05-04T01:27:00.000-07:00

Summer is approaching. That special day is approaching (wedding, reunion, etc.). Your doctor is warning you about your health. You're tired of not being able to fit into your clothes. You want to simply look good and feel good. Those are some of the most common reasons why most folks want to lose weight, burn fat, and get into great shape. However, there are 2 reasons most people give up trying to lose weight very shortly after beginning their quest.

What are these 2 reasons? The mirror and the scale. That's right, those are two of the most common reasons most people give up trying to lose weight.

Majority of weight loss hopefuls avoid one very important fact when trying to lose weight....losing weight has so much to do with your mentality than it does your physicality. If you are not mentally prepared and focus on getting yourself in better health, failure is waiting for you in open arms.

Two common mental mistakes is paying too much attention to the mirror and the scale looking for results very, very, very regularly. You must understand that losing weight is a marathon and not a sprint. It takes time to achieve successful health and fitness goals. If you keep looking in the mirror and weighing yourself constantly, what are you going to say? "This is not working!" "I've been busting my BLEEP and I'm not seeing anything happening!" "How come this is taking so long?!" Sounds familiar?

Based on your dieting plan, exercise plan, and sleep habits will determine how quickly you can see results in the mirror and on the scale.

My recommendation is to weigh yourself a few times through out the week and to do so first thing in the morning as soon as you awake (this should be your actual weight as your weight will flucuate through out the day).

Understand that I'm not trying to say you shouldn't look in the mirror to see the fruits of your labor or to not weigh yourself, I'm saying that you shouldn't do it so frequently as this could end up causing you to fail because you are not seeing results fast enough. In fact, weighing yourself and doing a mirror check of your body is a huge motivating tool...if used properly...which is what? That's right....checking once in a while.

Are you ready to start burning off belly fat, losing weight and getting lean muscle now? Click Here to power up your fat burning engine and start on your road to weight loss, better health, and a better body. This program that I'm recommending Here is straight to the point and is not your typical "low calorie", "no carb", "don't eat anything all day" type of diet.

posted by:By Avy Barnes
'Avy BarnesLevel: PlatinumAvy Barnes is a long time health and fitness enthusiast. Being someone who once struggled in weight loss, muscle building, and overall health improvement, you ...'
Article Source: http://EzineArticles.com/?expert=Avy_Barnes

Improve Your Health By Using A Treadmill By Samantha Green

2008-04-24T02:30:00.000-07:00

Regardless of your individual fitness goals, a treadmill is an easy way to help you achieve them. Whether you want to lose weight, get in better shape, train for a race or improve your overall health, a treadmill can fit into every fitness regime. Here are some fitness facts to consider:

1. According to a recent survey, only 14% of people claim to have recently participated in some kind of physical activity.

2. Among the youth population, an increase in age leads to a decrease in activity. Many experts believe this has to do with the prevalence of video games, the internet and television.

3. A majority of Americans between the ages of 12 and 21 claim to get no regular physical exercise.

4. Many school districts have begun to include a regular physical exercise schedule into their school day. This program has proven to be successful and has further encouraged students to continue being active outside of school.

5. One of the biggest factors that contribute to a healthy amount of exercise for youth is the positive peer pressure of family and friends. By encouraging an active lifestyle, adolescents are more inclined to follow their peers' good examples.

Based on these statistics, it is evident that as a society we are less engaged in activity and more engrossed in our sedentary lifestyle. Therefore, it is important to encourage children from a very young age to be active. It is a habit worth pursuing.

Treadmills are easy to use and can be modified to fit your workout. You can set your own pace as fast or as slow as you want. If you need to be challenged, most treadmills offer different programs to increase your pace and your incline to make it more challenging. If you are a runner, you can set your pace and complete a 5 mile run. Whatever your goals are, treadmills can be used to help reach your fitness level.

Buy-treadmills.com is an informative treadmill site with treadmill workout plans for the beginner, intermediate and advanced.

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

Why You Need To Detoxify Your Body

2008-04-22T14:19:00.000-07:00

I got the phone call early on a Monday. It was from California and I had no idea what I was about to learn from the amazing Dr. Berneathy. Dr. B, as he is affectionately known, has created a dynamite weight loss formula for his patients in his Chiropractic clinic. I was about to embark on a real education.

If you want to lose the weight then you will have to lose any type of victim mentality and get positive. I learned from Dr. B that weight loss was not that hard to do. This guy had the secret that so many other programs out there seemed to miss.

I am going to tell you some of these strategies now.

Lesson 1

You Got To Detoxify – Now what does this exactly mean? You have to get rid of all the junk in your diet. If you are serious about weight loss then you must get rid of the excess garbage in your daily diet. There is a time period here that you will have to observe. This is a multi-step process that you must start on if you want to lose the unwanted pounds.

Lesson 2

Keeping A Positive Mindset – Getting powerful results starts with a healthy mindset. I suggest getting rid of all the substances in your daily pattern that lead to racing thoughts. In this category I include caffeinated drinks, alcohol, sugar and other stimulants. I recently switched to herbal teas from around the world and noticed a huge difference in every aspect of my life.

Lesson 3

Move – You got to get in motion if you want to lose weight. Life is about motion, it is about doing, it is about experiencing new things, you got to get out of your living environment and breathe fresh air. Even if you are not used to exercising you have to get up and out. Mobility is everything. This is going to help you build up your mindset to finally exercise.

Lesson 4

Water Based Foods – Just like Dr. B said do not eat junk foods. Artificial colors and flavors are ultimately bad for you and they must be avoided. Taking the bold step to water based foods will take some imagination There are a lots of great things to be said about what kind of vegetables you buy. You can either buy organic produce, eat vegan, or go totally vegetarian. Avoid taking too many radical steps to reach your goal. Your shifts in this area should be gradual.

Lesson 5

Love Yourself – I always found that I usually got the munchies around 10 PM every night. This became a problem but I found ways around it. I was never tempted by late night advertising by Taco Bell because I had problems with dairy and my sinuses. I was able to find some guilt free snacks to help tide me over. I found things like black bean dip and blue corn chips that were fat free. I also found this amazing Green Tea Non Dairy Ice Cream. If you are willing to stretch your imagination you will come across some incredible finds. This is totally up to you. The other thing I can tell you is to get plenty of rest and drink plenty of water.

Lesson 6

Take Control – Avoid being a victim whenever possible. Avoid living in a constant state of “reaction”, (ex: you’ll never believe what this guy said to me, you’ll never believe what happened to me today, I could only get that promotion if so and so was out of the way etc.). These types of inner conflicts are not healthy for the mind. You are controlling the situations around you. It is for this reason you must have self mastery.

Lesson 7

Eat Often – You can achieve great things with smaller meals. You can eat multiple times a day and not have to worry about going hungry. If you are eating the right things in the right combination then hunger pangs are a thing of the past. You are going to be well settled and will not have to worry about calorie counting. The body will start to adjust to your eating habits and you won’t have to worry about how much you need to eat. Your portions will be smaller.

Dr. Berneathy is well schooled in all of these areas. He is an abundant wealth of knowledge and I decided to take him on as a client. These areas of weight loss intrigued me and yet I wondered how I could apply these rules to my life.

We talked about fundamentals and what it would take to get fantastic results. Weight loss is a complicated game if you don’t approach it the right way. That is why there are so many diets that fail and fall off the market place. But talking to Dr. B made things really simple. We need to stop stuffing ourselves with fake food. But more importantly we had to follow a process that would help eliminate waste before the pounds would fall off.

The importance of this subject matter cannot be underplayed. Disease can settle in if the body is not where it should be. Losing weight is a very serious subject matter and you should take proper steps to take care of your body.

As Dr. Berneathy says, “You only got one you!”. And I couldn’t agree more.

About The Author
Ted Cantu and Dr. Jerry Berneathy can be found at: http://www.lifeforcehealthandinformationcenter.com/