10 Ways to Quit Smoking With "Smoking Quit Tips"

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If you are trying to quit cigarette smoking or smoking of any kind, whether it is for health reasons, to save money, or if you are just fed up with being the odd one out and having to sneak off for a crafty smoke, then you will need some "Smoking Quit Tips" and I hope that the following 10 ways to quit smoking will help.

1) Stopping smoking is not easy as you will probably know if you have tried to quit cigarette smoking before. Firstly you must make a positive decision to quit. This may sound obvious but if you are trying to quit just to please someone else (your partner, or your family) then you have less chance of succeeding. You must really want to quit for YOURSELF.

2) Making a list of the reasons why you want to quit cigarette smoking will help you. Think of the effect that smoking is having on your health, think of the inconvenience of having to go outside or into another part of the house just to have a cigarette. Whatever you think of to put into your list keep it with you so that you have a constant reminder of why you are quitting.

3) Work out exactly what you are spending on smoking, how much does your habit cost you. What are you spending on a daily, weekly, monthly, or even yearly basis? You will be surprised at just how much of your hard earned cash is just literally going up in smoke. On the positive side don't forget to think of all the nice things that you could be spending that cash on.

4) Make a note of the times that you will miss smoking the most i.e. after a meal, or at certain times of the day. This way you can be prepared and even plan to do something that will take your mind off of smoking. You could for example go for a short walk after a meal instead of having that smoke.

5) Let your family and friends know that you are going to quit cigarette smoking. It's amazing how much support you will receive, and this really helps.

6) Quit smoking one day at a time. Don't think things like "can I really quit smoking for good" instead say to yourself "I will not smoke today" this is a lot easier for you to take in. Then do the same thing the next day and you will be surprised how quick a week will pass.

7) If you have a friend who is also trying to quit cigarette smoking then try to do it together. Don't make it a competition but rather be there for each other for help and support.

8) When you feel the urge to smoke do something to take your mind off of the craving. Try chewing gum or nibble on some nuts or healthy snacks (not sweets) and also drink plenty of water and fruit juice.

9) Remove all temptations from around the house. Don't leave cigarette packets lying about; put all the ash-trays and anything else associated with smoking (lighters, matches, etc) away in a cupboard out of site.

10) Try to quit smoking when you know you will not be put under stress. Pick a week to start when you are on vacation or are going to be at home in a relaxed atmosphere.

These 10 ways to quit smoking are all sound and proven "Smoking Quit Tips" they will all help you to quit cigarette smoking. But you will also need some willpower to achieve your goal. Some people who have tried and failed because of this lack of willpower have found that hypnosis has worked for them. With quit smoking hypnotherapy it gives you a really great start with a higher chance of succeeding. To find out more about quit smoking hypnotherapy just click on the link below.

10 Ways to Maintain Your Healthy Weight

Losing weight takes discipline and time. I know, because it took me a year and a half to lose 25 pounds. My weight stayed at 115-117 pounds until my husband I went to a conference in Warsaw, Poland. Conference and restaurant meals took their toll and I gained three pounds (one clothing size) in a week.

We stayed at the Marriott Hotel, which has a "Splendid Breakfast Buffet." Before I took any food from the buffet I surveyed my choices. I ate a healthy breakfast every morning: orange juice, fresh fruit, and low-fat yogurt sprinkled with granola. However, it was difficult to eat healthy lunches and dinners because I had few options.

Don't get me wrong, the food was delicious and artistically served. But leaving half a meal on my plate and skipping desserts didn't balance my food consumption. How could I get back to my healthy weight? The Harvard School of Public Health recommends a "defensive eating" approach to weight loss/maintenance.

Defensive eating has seven steps: selective eating, small portions, stopping before you feel stuffed, few desserts, eating slowly, sensible snacks, and awareness of why you're eating. I added these steps to my personal plan. Here are my 10 tips for maintaining a healthy weight.

1. EAT BREAKFAST. Nutritionists consider breakfast the most important meal of the day because it fuels your day. I get up at 5:30 a.m. and by 9:30 a.m. I'm ready for lunch. Solution? I eat half of my breakfast (two fruits and cereal) at the crack of dawn and the other half of my breakfast (fruit or wheat toast) mid-morning.

2. KEEP A FOOD DIARY. I don't keep a written diary, but I keep a mental list of everything I eat. This list includes every cookie, every cracker, and every pretzel. If I've eaten too much sugar, fat or salt I cut back on these the next day. My food diary has led to a collection of healthy recipes.

3. EAT LOW-ENERGY-DENSE FOODS. Mayo Clinic developed a Healthy Weight Pyramid to "encourage weight loss, weight maintenance and long term health." Low-energy-dense foods (lower calorie foods that make you feel full), are an important part of the pyramid. Fruits and vegetables are low-energy-dense foods and you may eat all you want.

4. STOCK UP ON HEALTHY SNACKS. I keep healthy snacks - carrot sticks, celery sticks, apples, and other fresh fruit - on hand. For a quick, filling snack I eat sugar free applesauce. Unsalted peanuts and walnuts help me to curb hunger pangs, but I'm careful to eat small portions. When I travel I bring healthy granola bars with me. (Yes, I took granola bars to Poland.)

5. BECOME SIZE WISE. By size wise, I mean portion sizes of the food you eat. You may be eating super-size portions instead of "normal" ones. For example, one serving of spaghetti is half a cup, not a mountain of pasta. According to the American Obesity Association, people who maintain a healthy weight eat five times a day, on average, and consume about 1,400 calories. In other words, they eat small meals often.

6. LIMIT CERTAIN FOODS. The American Obesity Association says 92 percent of those who maintain a healthy weight limit their intake of certain food, such as fast food. When I shop for food I avoid foods that have "empty calories," high-calorie foods with low nutritional value. In case you're wondering, I rarely eat at a fast food restaurant.

7. CUT CONDIMENTS. What's the second ingredient on the ketchup bottle? It's high fructose corn syrup, sugar you don't need. Mayonnaise has 90 calories per serving (one tablespoon) and 90% of these calories come from fat. Soy sauce is liquid salt. This extra sugar, fat and salt may cause weight gain. You don't have to give up condiments, just buy healthier versions of them.

8. KEEP MOVING. Regular physical activity is critical to Mayo Clinic's Healthy Weight Food Pyramid. And according to "Why Won't 'Diets' Work?", an article posted on the Internet by WOAI in San Antonio, healthy eating and increased exercise are keys to weight loss /maintenance. This combination "can actually increase your metabolism," the article says. I try to walk 10,000 steps a day and track my steps with a pedometer.

9. QUENCH THIRST WITH WATER. Sometimes your mind plays tricks on you and you think you're hungry when you're actually thirsty. A glass of water can ease your hunger. Instead of sugar-loaded soda pop drink water. I like no-calorie, non-carbonated flavored water and orange is my favorite.

10. GROCERY SHOP AFTER EATING. This is your main defensive eating tactic. Before I go to the grocery store I make out a detailed list. I rarely eat food samples because I'm allergic to soy (it's everywhere) and don't need the extra calories. Besides, these samples are often high in salt, fat, and sugar.

Thanks to these tips I was back to my healthy weight in two weeks. Now I practice defensive eating on a daily basis. The best part of the plan is that I control what I eat and am enjoying delicious, healthy meals. Bring on the holidays because I'm ready!

Copyright 2005 by Harriet Hodgson. To learn more about her work go to http://www.harriethodgson.com
Harriet Hodgson has been a nonfiction writer for 27 years and is a member of the Association of Health Care Journalists. Her 24th book, "Smiling Through Your Tears: Anticipating Grief," written with co-author Lois Krahn, MD, is available from http://www.amazon.com

Top 20 ways to lose those stubborn 10 pounds

Like me, you've probably been meaning to lose some weight and may have included that goal once again in your New Year's resolutions. The statistics, however, aren't in our favor: Seventy-seven percent of Black women age 20 and older are overweight or obese, and half of us in this age group are obese. But that's no reason to give up--or give in. This time can be different. You can become more fit and weigh less. To find out what really works, we tapped two health and fitness experts for proven advice on what to eat, drink and affirm, as well as how to stay motivated for the long haul.

Ellie Krieger, a registered dietitian, lifestyle counselor and author of Small Changes, Big Results (Clarkson Potter), recommends these easy-to-adopt habits:

1. EAT BREAKFAST. Studies show that people who eat in the morning are more successful at losing weight and keeping it off.

2. EVERY MONDAY TAKE FIVE PIECES OF FRUIT TO WORK and keep them in a bowl by your desk. You'll have a healthy snack at your fingertips each day, and it looks nice, too.

3. GO FOR A SKIM LATTE instead of a regular. You can save about 100 calories.

4. INCLUDE TWO TO THREE SERVINGS OF LOW-FAT DAIRY or other calcium-rich food every day. They're good for your bones, and studies show that getting enough calcium may help you burn fat.

5. SAY GRACE. Offering thanks for the delicious food and abundance you enjoy calms you and focuses your mind on the meal. Eat slowly and savor each bite.

6. YOU DON'T HAVE TO AVOID CARBS; SWITCH to whole-grain versions. Enjoy whole wheat bread, pasta and couscous. Also select brown rice, oats and bulgur. They offer nutrients and fiber to help us feel full and satisfied. (See pasta recipe at left.)

7. IF YOU HAVE A TASTE FOR PORK, broil or grill some pork tenderloin. It's as lean as skinless chicken breast.

8. TRADE IN ONE SUGARY DRINK, like soda or sweetened tea, for a calorie-free beverage like water everyday, and lose more than a pound a month!

9. STOP EATING WHEN YOU LEAVE THE TABLE. Avoid the urge to nibble on leftovers as you clear the table and clean up.

10. GET ENOUGH SLEEP. Fatigue may cause hormonal and metabolic changes that make you more likely to gain weight.

11. WRITE DOWN YOUR WEIGHT-LOSS GOALS to help you stay on track. Ask yourself: Why do I want to lose weight? How much do I want to lose? Focus on your higher motivation for losing weight--becoming healthier, feeling better--because that tends to lead to long-term success.

12. INSTEAD OF DRINKING JUICES, eat the foods they come from. For example, six ounces of apple juice provides 90 calories and only 0.2 grams of fiber, while a medium-size apple contains only 81 calories but offers 3.7 grams of fiber, which gives you a feeling of fullness. This way you won't get hungry five minutes later and head for the fridge.

13. EAT FISH TWO OR MORE TIMES A WEEK. Seafood provides lots of nutrition without many calories. Bake, broil or grill instead of deep-frying. (See recipe for Dr. Ro's Citrus Barbecued Salmon at right.)

14. COOK GREENS WITH FAT-FREE BROTH, herbs, onions, garlic and red pepper. If you add one ounce of salt pork, the fat will soar from nearly zero to a whopping 23 grams.

15. COOK CABBAGE WITH LOW-FAT SMOKED TURKEY instead of fatty meat. Season with caraway seeds and green bell pepper.

16. SWITCH FROM CANDIED SWEET POTATOES to a baked sweet potato and save more than 200 calories.

17. PREPARE BAKED MAC AND CHEESE WITH LOW-FAT CHEESE. egg whites and bread crumbs. These substitutions keep the flavor and cut the fat.

18. HAVE MINIMEALS (250 to 500 calories] instead of large ones (1,000 calories). Aim for three small meals and two snacks. Carry minimeals with you. Whole grain crackers, baby carrots, small boxes of raisins, cans of vegetable juice stash easily in your briefcase, desk drawer or car.

19. TAKE A HIKE! Walking not only reduces your risk of heart attack, stroke, diabetes, hypertension and breast cancer, but it can also flatten your tummy, tighten your thighs, lessen depression, and make you feel good about yourself. Start slowly, and over days and weeks increase your pace and distance.

20. KNOW THAT YOU WILL SUCCEED. If you backslide, just make yourself start again, because every day is a new day.

BREAKFAST PARFAIT

Makes 2 servings. Total time: 5 minutes.
1 cup no-sugar-added granola
1 cup of your favorite low-fat yogurt
banana, peeled, sliced
1 tablespoon honey
1/4 cup orange juice

In a bowl or parfait glass, alternate granola,
yogurt and banana slices. Drizzle
with honey and orange juice.

Per serving: 418 calories, 5 grams fat, 6 milligrams cholesterol, 217 milligrams sodium, 87 grams carbohydrate, 12 grams protein.

WHOLE WHEAT PENNE WITH
SAUSAGE AND BROCCOLI RABE

Makes 4 servings. Prep time: 15 minutes.
Cook time: 15 minutes.

1 bunch broccoli rabe (about 1 pound),
coarse stems discarded, well rinsed
3/4 pound whole wheat penne or shells
2 tablespoons olive oil
3/4 pound low-fat Kielbasa or other
precooked smoked sausage, sliced
2 garlic cloves, minced
1 cup cherry tomatoes, whole or halved
1 cup low-sodium chicken broth
1 teaspoon crushed red pepper flakes
1/4 teaspoon salt (optional)
1/4 teaspoon ground black pepper

Bring large pot of water to boil. Blanche
broccoli rabe about 4 minutes. Use slotted
spoon to remove and place in a bowl. In
same boiling water, cook pasta according
to package directions. In large skillet, heat
1 tablespoon oil. Cook sausage, about 6
minutes. Remove sausage from skillet; set
aside. Add remaining oil to skillet; saute
garlic, about 2 minutes. Chop broccoli rabe
coarsely; add to skillet. Stir in sausage,
tomatoes, broth and seasonings. Simmer
for several minutes. Drain pasta; stir in
broccoli-rabe mixture. Place in large bowl.
Serve with Parmesan cheese.
Per serving: 523 calories, 12 grams fat, 35 milligrams cholesterol, 871 milligrams sodium, 80 grams carbohydrate, 29 grams protein.

CITRUS BARBECUED SALMON

Makes 4 servings. Prep time: 15 minutes.
Cook time. 10 minutes.

2 tablespoons frozen orange-juice
concentrate
1/3 cup barbecue sauce
1 pound salmon fillet, cut into 4 servings
2 tablespoons each: fresh thyme and
rosemary, combined
1/2 teaspoon salt (optional)
1/4 teaspoon ground black pepper
Nonstick cooking spray

In small bowl, mix orange-juice concentrate
and barbecue sauce; set aside. Rub
both sides of fish with herbs, salt and
pepper. Spray large nonstick skillet; heat
pan over medium-high heat. Add fish to
skillet; cook until underside is browned,
about 3 minutes. Turn fish; brown other
side, about 3 minutes. Brush tops of fish
with citrus-barbecue sauce; heat
through, about 3 minutes. Delicious with
steamed green beans.

Per sewing: 240 calories, 13 grams fat,
67 milligrams cholesterol, 236 milligrams
sodium, 7 grams carbohydrate,
23 grams protein.

3 Great Ways to Lose Those Extra Pounds Without Exercise

Irrespective of how much weight you may desire to lose, you have likely ran into the same confusing events everybody else does. That is, should you reduce your calories? Should you reduce your fat? Should you cut back or do away with your carbohydrate consumption? Many of us get so mixed-up by all the contrasting information accessible out there, we desire to know if it would be easier to just stop eating.

If you don't previously know this, not eating can hurt you. Sure you can technically get all the nutrition you require simply by the consumption of juices or consuming vitamins, but your health will decline. Especially if you do this for long intervals of time. The trouble is not really that there are so many ideas on weight loss, the problem is that all of these ideas work. Starting a juice fast will help you lose weight. But like I mentioned before, your well-being will suffer. In some instances it could suffer seriously.

Calories

Decreasing your calorie intake likewise will work. The body uses a certain number of calories in any day, so consuming less than you are using will make you drop some weight. The trouble many individuals face with this plan regrettably though, is they are hungry day in and day out. Today foods do not keep many of us full and stuffed for very long, but they hold quite a lot of calories. So eating 3 simple meals that have 500 calories each will give us a total of 1500 calories for the day. This is rather low for many men and women, but it will help you lose weight. Alas the three meals you select to eat might not gratify you, so you wind up more hungry than not.

You could eat 5 meals with just 300 calories each and that will help quite a bit. You are not waiting so long between meals, resulting in not feeling quite as famished in the process. Be cautious with your meal selections when doing this route because as I have said, our current meals are not really low in calories. In reality, most quick refreshments are near 250 calories all by themselves.

Fat

Let's forget the calorie intake and cut the fat. Well, many still think this is the most beneficial way to use, and many do discover weight loss when they eliminate fat from their diets. The negative side though, is that eating foods with little or no fat will make you hungrier than eating foods just on calorie totals.

Eating fat helps fill you up and keeps that feeling of being satisfied for a longer period. Even worse than that, foods lacking fat tends to have more fillers like sugar and starch. Sugars and starches are handled by your body promptly, so you are more hungry again faster. Most folks make the error of believing as long as they are not eating fat, they can consume non-fat foods anytime they would like. In actuality, they are filling up on too many calories and too much non-healthy foods.

Having said that, of course there are fats you should control in your diet. They are regarded to be the dreadful fats, and are known as saturated fat or trans fats. consuming too many of these kinds of fat can bring about health problems and weight problems.

Carbs

Now let us check the low carb issue. Many people think they should do away with carbs completely, but that's not a smart action either. Many of your healthy fruits and vegetables have at least a few carbs in them. So a better action is to restrict your carb intake instead of attempting to eradicate them completely.

In reality, you should attempt to select healthy good carbs in lieu of simple ones. You can still restrict the total number of carbs you take daily, make certain to eat those that are good for you like what you discover in vegetables or cheese.

This may sound strange, but a lot of people are able to eat as much food as they want as long as they are restricting their carbohydrate intake. In actuality, many people eat 3500 calories or more each and every day, but as long as they are limiting the carbs, they can still reduce their weight. The explanations are many but they are quite uncomplicated. Eliminating simple sugars, starches and carbs from your meals will control your body's insulin output. And it will pressure you to consume alternative foods, food which will fill you up better and longer.

Strange as it may seem, all of these usual attacks to to lose weight work together. And they work best when you eliminate the simple starches and sugars from your diet. Reducing your carbs to a low amount for just a couple days will stamp out your cravings for sweets, but it also cuts your appetite. Finally, you really eat much less calories totally, as you are not hungry much and you are not getting hit with sugar desires. So a low carb diet will convert to a low calorie diet over a period of time.

The same pertains to low fat diets. If done right, you could see yourself eating more fiber rich foods to aid you to feel full longer. Also foods which are naturally more superior in fiber are also naturally lower in carbohydrates and calories.

It all comes down to eating correctly. Select healthy fats and healthy carbs, plus get rid of simple starches and sugars, and you most likely will lose the extra weight. Just a suggestion, go one step further and get involved with an exercise program.

Jim's articles are from extensive research on each of his topics. You can learn more of weight loss by visiting: Weight Loss

20 Great WAYS TO LOSE WEIGHT

1. Take it one step at a time

Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy.

2. Find a friend

It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have a contest.

3. Use weights

Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but probably weigh more).

4. Eat fewer carbs

Don't eat as much bread and pasta and you will see a difference.

5. Set a goal

Set a deadline to lose the weight and write it down. For example, ' By Dec 14/04 I will weigh 150 lbs or less'. Put it somewhere you will see it daily.

6. Give up soda


If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop completely, cut back at first and drink water instead.

7. Grill or boil


Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more.

8. Don't buy junk food

When you go shopping, don't go on an empty stomach and you will be less likely to buy junk food. Keep your home 'junk food free' so you won't be tempted to indulge.

9. Eat breakfast

Consume most of your calories early in the day and always eat breakfast. Don't eat after 8pm and not only will you avoid those added calories but you will sleep better.

10. Give yourself a treat


When you tell yourself that you can't have something you want it more. Give yourself a treat once a day ( ie. half a cookie) and you won't feel you are missing out.

11. Use smaller plates

Trick yourself into believing that you are eating more by using a smaller plate.

12. Drink lots of water

Drink water when you are feeling hungry and you will get that 'full' feeling.

13. Don't eat everything on your plate

Many times we eat just because it's there. Pay attention to when you have had enough.

14. Eat five or six meals a day

Eating more frequently will keep you from getting too hungry.

15. Plan your workout sessions

Write your workout sessions in your journal or planner.

16. Stay away from fad diets

Fad diets don't work. If you lose weight fast chances are that you will gain it back ( and more) just as fast. It takes time to put it on and time to take it off.

17. Do several body weight workouts a day

While you are watching TV do crunches and leg lifts.

18. Measure your food


If you decide to have junk food for a snack - be sure to measure and control what you eat.

19. Keep pre-cut vegetables

...and ward off those cravings.

20. Create Good Habits

It is a known fact that when we do something twenty-one times it becomes a habit. Create good eating habits.

3 Ballerina Tea Extra Strength Dieters Drink

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Source: http://qualityherbalformula.blogspot.com/

7 Ways Fighting a Hangover

The first step towards preserving your liver function should be taken before drinking. One should remember to begin your session with a good meal before drinking, and include plenty of complex carbohydrates to help combat hypoglyceamia later on. Make sure you balance the meal with some lean protein and vegetables to ensure you have good levels of minerals and antioxidants in circulation. At least this may appease you liver before the onslaught begins.

Alcohol is by nature dehydrating so fluid is of great importance at all times! Drink plenty of non-alcoholic fluid before, after and during you boozing session. Try to alternate alcoholic drinks with soft drinks. a lot of good old water before and during drinking. In the morning when a hangover hits, it is also the best thing to have. Sports drinks which are high in electrolytes may be helpful in replenishing what the kidneys have excreted during the night and should be taken before sleeping.

There are many myths and fallacies about how to cure or prevent a hangover, with little science to back it up. However here are a few ideas that may help to ease your pain and complement a liver health supplement.

It is thought that fructose may be important in assisting a hangover cure. This is the sugar found in fruit and fruit products. Take your pick from bananas, apples, mango etc. if your stomach is queasy you may want too avoid anything to acidic like grapefruit and kiwis. A banana milkshake sweetened with honey may calm the stomach, top up low blood sugar levels as well as some of our electrolyte levels.. The milk soothes the stomach and rehydrates the system and may assist with hangover symptoms. Bananas replace important electrolytes, magnesium and potassium.

Ginger tea, chicken soup, an egg-based breakfast and tomato juice ( in the guise of a Bloody Mary) are all said to help in curing a hangover. It would seem that everyone has there own particular approach. It is likely that including some lightl protein sources and complex carbohydrates are going to help with topping your B vitamins - try a poached egg on whole grain bread with spinach or a fruit smoothie with yoghurt and oatmeal.

Schisandra fruit extract may also be helpful in the treatment of hangover. There is evidence which indicates that it improve concentration, coordination, and endurance Although most of the experiment have been carried out in animals, they have suggested that extracts of the fruit have a liver-protective effect, a helpful effect on some liver enzymes, and an antioxidant effect. Schisandra is also rich in Vitamin C and E,

Milk thistle is frequently cited as a hangover remedy and there does appear to be some supporting evidence in the literature. Trials have indicated that it may be beneficial for decreasing mortality and improving liver function tests in patients with alcoholic liver disease. More conclusive research is needed to confirm its role however.

Finally, a bit of exercise may help to clear your head. It should increases the blood flow, and let blood and oxygen into the oxygen-starved brain. A shower might just do the trick - make sure it’s not too hot as this can contribute to the dehydration. Of course a few headache pills may be beneficial but if your stomach is feeling a little delicate try Nux vomica, a homeopathic medicine, helps relieve gas, bloating and nausea. Of course, the best advice of all would be not to drink at all and preserve your liver health!

Hangovers: Beer for remedies

Chaser 5-Hour Energy Drink

7 Great Ways to Eliminate Belly Fat

It’s a new year and, for those of you determined to stick to your resolution to eliminate your belly fat, here are some tips for you to remember:

1. Eat at least three low fat meals a day. If you don’t know what kinds of foods to eat, find a low-fat cookbook with simple meal ideas. Don’t skip meals or you’ll be ravenous and overeat. If you find you get hungry or weak between meals then eat a mid-morning and mid-afternoon snack such as fruit, cut-up veggies, or a protein bar (watch the calories on these though, try to find diet brands with around 200 calories per bar).

2. Drink at least eight glasses of water per day. Water will not only keep you feeling fuller longer, but will help to keep you from being dehydrated. Many people find this very challenging as they were not raised with the idea of drinking water. For those people I suggest buying a large water bottle and sipping on it throughout the day. The first couple of days will be difficult as your body adjusts to the water but after that you’ll find that you crave it and it will come more naturally.

3. Get some exercise at least 5 days a week. This doesn’t mean killing yourself at the gym either. Just getting out for a half hour walk will do the trick. If that’s too much, then start with a shorter walk and work your way up. Ideally you should be walking at least 45 minutes for optimum fat burning.

4. Weigh yourself when you start to help you keep track of your weight loss. Check your progress every three days to see if you’re on track. But don’t weigh yourself every day as your weight can fluctuate and discourage you.

5. Have someone help you to measure your body. This can be a more accurate barometer of your weight loss as the scale can be frustrating. Measurements don’t lie. Measure your chest, waist, hips, and the largest parts of one thigh and arm. You’ll be glad you did when you see the inches lost after a month.

6. Don’t eat anything after 7:00 at night as any food in your stomach will be slow to digest and your weight loss will stall. Have some tea or water to help you feel full if you’re hungry.

7. If at all possible, keep a food diary to keep track of everything you eat. It helps to keep you honest. If you want to eat it, you have to write it down.

Take your weight loss journey one day at a time. Some days will be great while others will be more challenging. Accept that you’re human and that it’s okay to have bad days. Most importantly, if you fall off the wagon, get right back on the next day.

Did you find these tips on how to eliminate your belly fat useful? You can learn a lot more about weight loss here.

The Fat Smash Diet: The Last Diet You'll Ever Need

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

10 Ways to Lose Weight Now

from Men's Health
You'll start dropping pounds before you finish reading this article
By: Elizabeth Ward R.D.

The perfect weight-loss article would include only four words:
Eat less. Exercise more.

Of course, if it were really that simple, I'd be out of work and the R.D. after my name would stand for Really Desperate (for a job).

Unfortunately for you (and, I guess, fortunately for me), it's a lot more complicated than that. Some guys need to eat more to lose weight. And some who are already exercising need to do less, but at a higher intensity.

My goal here is to show you 10 ways that you can manipulate your diet -- adding in some places, subtracting in others - to start losing weight the next time you open your mouth with the intention of putting something in.

1. Start your engine

I'm a mother, but I'm not your mother. So I can't order you to eat breakfast. But if you don't, you're putting your number-one fat-burning tool in time-out. It takes calories to digest calories, so eating in the morning fires up your metabolism.

Perfect breakfasts: Try a cup of whole-grain cereal with 1 percent low-fat milk and a banana, or two pieces of whole-wheat toast with two tablespoons of peanut butter and an apple. If you hate breakfast food, or have to eat on the fly, take a turkey sandwich (going easy on the mayo) or a slice of leftover cheese pizza and go.

2. Run with the snack pack

Here's where I disagree with your mother. She discouraged you from eating between meals-probably so you'd eat more of her delicious boiled-liver casserole-but I want you to have a snack handy at all times.

Here's why: If breakfast stokes up your metabolic fires, then snacks keep them going between meals. And planning your snacks in advance keeps you from making a mid-morning Chips Ahoy run.

Perfect snacks: Include one of the following two or three times a day: an ounce of nuts, pretzels, or string cheese; a medium piece of fruit; six graham cracker squares; or six cups of low-fat microwave popcorn.

3. Practice fiber-opting
I'm not out to turn you into a vegetarian or anything, but fiber-rich foods are about the only free pass you'll get in the nutrition world. They have few calories and make you feel full. Your goal is to eat 25 grams of fiber every day (Americans typically consume just 12 grams daily).

Where the fiber is: Eat at least three servings of vegetables and two fruit portions daily; and add beans to salads and soups. Choose whole-grain breads over those made with refined flour. And for breakfast, pick the highest-fiber cereal that doesn't taste like cardboard.

4. Fight fat with fat
Things change fast in my world. A few months ago, you couldn't tell overweight people to eat more fat without the evil specter of Dr. Atkins appearing over your head. Now, it seems, everyone knows about the health benefits of unsaturated fats, those found in fish, nuts, avocados and olive oil.

But in case you haven't heard, here's the basic problem with low-fat diets: You replace the fat with carbohydrates. Carbs provoke a rise in insulin. More insulin leads to more hunger. On top of that, your body digests carbs faster than fat. So you get hungrier faster.

Fat has neither of those liabilities. Your body digests it slowly, and it doesn't cause an insulin surge. So adding a bit of fat to breakfast, lunch, and dinner actually speeds weight loss.

Another point: Fat makes you feel more satisfied after a meal. You feel as if you've eaten, not just nibbled.

The flip side of this (you knew there was a catch) is that too much fat will make you fat. Fat packs more calories per square inch than protein or carbohydrates. Overeating is easy-especially if you're breaking rules 1 and 2, starving yourself through the day and then shoveling down a bag of fried pork rinds at night.

So add some nuts and olive oil to your next salad. Put some avocado on that turkey-breast sandwich. Smear peanut butter on your morning toast. And when you eat out, never pass up a chance for a nicely prepared piece of salmon, herring, tuna, or mackerel (these are the fattiest fish).

5. Don't get juiced

Sure, 100 percent juice beats the pants off soda for nutrition, but juice (and those pseudo-juice beverages, like Snapple) pack just as many calories-up to 225 in a 16-ounce bottle.

What to drink: Water works. It's not as magical as some make it out to be, but you can't beat it for calories (zero). Diet soft drinks are the next-best alternative.

6. Beer down

Want to look better naked? Try drinking half as much beer, wine, or whatever booze you choose. Alcohol puts on pounds in more ways than we can list here, but try these highlights:

> Alcohol contains calories. You may drink like a fish, but booze isn't water. Even a light beer has more than 100 calories. Kahlua and cream? Now we're talking calories.
> Booze makes you store fat. Your body sees alcohol as a poison, and tries desperately to get rid of it. Your liver stops processing all other calories until it has dealt with the alcohol. So anything else you eat during the time you're drinking is more likely to end up as fat.
> Alcohol lowers testosterone. With more abdominal fat, testosterone drops.
> A bender interrupts sleep. And sleep is when your body produces its biggest surge of growth hormone, a chemical that signals your body to use fat for energy. The less growth hormone you release, the fatter you become.

Inconspicuous consumption: When you want to drink less without anyone noticing, start with a glass of water as your first "cocktail" (add a lime for camouflage). Then alternate water with alcoholic beverages. You'll keep your hands busy, and think of all the calories you'll burn during those bathroom runs.

7. Have a green day

Sipping green tea -- the kind served at Japanese restaurants -- revs up your metabolism. Green tea may be foreign to you, but don't knock it until you've tried it. You can find it any supermarket, and it tastes fine. (Go ahead and add a teaspoon of sugar if it's not sweet enough.)

8. Greet meat

It's lunchtime in the local food court. Which do you go for: salad or burger? Of course, you think, the salad is better for you. After all, it's green. And leafy. And has all kinds of crunchy things, which look a lot healthier than a brown slab of dead animal.

But the burger is probably the better choice. Sure, the salad will have fewer calories if you limit what you put on it. Once you add turkey, ham, cheese and dressing, however, you could be looking at more than 700 calories for a three-cup serving. The burger? About 430 calories for a typical quarter-pounder. Plus, the burger will almost certainly make you feel more full, while the meat is rich in zinc, an important mineral for raising testosterone levels.

9. Go for the freezer burn

If weight loss were a game of poker, portion control would be your ace in the hole. You can eat anything and lose or maintain weight, as long as you don't eat too much of anything.

So here's another test: Dinner tonight - frozen meal or pizza? The frozen dinner wins because it gives you portion control. You buy one serving, eat one serving, and you're done. With the pizza, you buy multiple servings, and hope you only eat one of them - probably two slices. If you can pull that off, fine, eat whichever looks better to you. But if you think there's any chance you'll eat more than those two slices, you're better off not tempting yourself.

If the dinner you choose is just an entree and doesn't have vegetables, buy a bag while you're in the frozen-food aisle, and cook a cup of it. Don't worry about the vegetables not being fresh. In winter, the frozen vegetables are often in better shape than the "fresh" ones that were picked last week in Argentina.

10. And, uh, did we mention exercise?

While it's possible to lose weight by eating less without doing more, it's unlikely. The people who lose the most and keep it off the longest tend to approach both sides of the equation with equal fervor. So we'll see you in the gym.

Lose Weight Now

7 Easy Ways to Lose Weight Fast

1. Drink Ice cold water. Okay I know you already know this and you probably already know ice cold water makes your body burn fat to heat the ice cold water back up to body temp, but I keep saying drink water because… A lot of people still don’t drink enough water. If you want to lose weight fast… Stop wasting your money on ugly fat-weight gainers like coffee, soda, and juices and pick up a FREE magical weight loss drink called water

2. Eat Peppered beef jerky. I can’t explain any science behind this one, but every time I eat peppered beef jerky I seem to shred a little fat and I think this is due to the spices they put in the beef jerky and some studies show that spicy foods increase your metabolism and there’s also enough protein in beef jerky to help curb your appetite

3. Kill your cravings. Eating lots of protein (nuts, jerky, fish, and chicken) raw veggies and water will kill your appetite. I promise you the sooner you get used to eating raw veggies you will stop craving for all the junk foods that made you fat in the first place.

4. Drink green tea. Hate drinking water all the time? Then sip on some green tea to increase your metabolism to burn more fat.

5. Limit carbs. This is really an emergency weight loss trick. If you stop eating carbs (or limit your carbs) you can lose 5 lbs or more real quick by burning up all the stored carbs in your body. You have about 1 pound of carbs stored in your body and each pound stored in your body has 3-4 lbs of water attached to it. So if you burn up the stored carbs in your body… The 5 lbs of water will burn up with it

6. Do something in the morning – Wake up and break a sweat for 30min in the morning. I know you hate to exercise but if you do it first thing in the morning guess what… Your body will ONLY BURN FAT because since you haven’t eaten anything yet… Your body has no choice but to feed off the stored FAT in your body for energy.

7. Walk for 10 minutes after you eat – Your body burns calories to digest the food you eat and if you walk for 10 minutes after you eat you will increase the amount of calories you burn during digestion and get his… If you eat three times a day you will easily get the 30 minutes of activity you need to lose weight (3 meals x 10 minute walks after each meal).

Lose 30 Pounds in 30 Days

Author: Adrian Bryant

7 Successful Ways to Quit Smoking

Author: Claire Bowes

Everybody knows how hard it is to quit smoking. Even people who have never smoked understand the tremendous amount of willpower and drive it takes to actually quit smoking for good.

One of the most overbearing symptoms of quitting smoking is the withdrawal symptoms. Withdrawal symptoms can be in the form of anxiety, cravings, irritability, difficulty in concentrating and a sheer 'want' to have nicotine. And they can be sheer hell!

The good news is that there are many ways to quit smoking, you just need to find out which one will work best for you. You might have to end up trying them all, but if you eventually find one that works for you and you give up smoking for life, then the trials and tribulations will be worth while.

Let's take a look at six different successful ways to quit smoking.


1) Stop Smoking Aids

Nicotine patches, gum, lozenges, nasal sprays, and inhalers are all aids to help alleviate the cravings of nicotine.

Let's take nicotine patches for example. They are designed to deliver a small amount of nicotine to your bloodstream, satisfying your nicotine cravings - without the dangerous tars and poisonous gases found in cigarettes. This is a very convenient and easy way to help you reduce your cravings while trying to give up nicotine.


2) Hypnotherapy

A growing trend nowadays is to get hypnotherapy to help quit smoking. By all accounts, hypnotherapy is one of the most successful ways to quit smoking. The reason being is that by using hypnotherapy to stop smoking, you effectively eliminate the cause of the bad habit right at the source, the subconscious mind.


3) Alternative Therapies

As stated above, we are trying to find ways to help you control your cravings and relax you while trying to give up smoking. Many people endure the thought of alternative therapies to help counteract these symptoms. The most popular therapies being acupuncture, aromatherapy, and meditation.


4) Willpower

Willpower is a state of the mind and it always seems to be easier said than done. Just the decision to actually take the step to give up smoking is a tribulation of willpower in itself. But can you carry on along the whole road of smoking cessation with willpower alone? You definitely have to be permanently in the 'right frame of mind' to stop smoking with willpower and sheer determination alone. But it can be done!

5) Counselling

Sometimes your willpower needs a boost and counselling is great for behavioural support. You can either have one-to-one counselling sessions, or feel that you would get the best support from a group meeting with like-minded people. You can find private, government and charitable organisations that offer smoking cessation support.


6) Prescription Only Medicine

Prescription only medicine is available from your doctor to help you quit smoking. These medicines for smoking cessation are only available through your GP, so you should make an appointment and talk about your needs.


There you have it. These are the top ways to quit smoking and all are successful in themselves, depending on each individual. So why not give one a try and see if it can work for you. If not, try another one. The main thing is not to give up.

Good Luck!

Claire Bowes is a successful writer and owner of many websites including Quit Smoking Support where you can find further advice and information about Ways to Quit Smoking

5 Ways to Get Rid of Headaches

Since I have a migraine heading my way, I decided this would be a good topic. Headaches are one of the most common afflictions we can have but fortunately, they're often one of the easist to get rid of. So in that vein, I offer you my experience on what will help get rid of headaches.

1. Drink lots of water - I can't stress that enough. One of the most common causes of a headache is dehydration. This is a big contributor to the headaches that often accompany hangovers as well. Also, we've become a society of caffeine addicts and one problem with that is that caffeine is a diuretic and instead of quenching your thirst, it will actually make you more thirsty because you will be expelling water that your body needs to maintain balance. In other words, don't let coffee, tea, and sodas become a substitute for water. Your body will thank you. I'm not saying that you need to avoid all caffeine, just make sure you drink water, too.
2. Make sure you're not withdrawing - Along with our caffeine consumption is addiction. You may be addicted to caffeine without even realizing it. Fortunately, if that is what is causing your headache, it's easily solved with more caffeine. It doesn't fix the root of the problem, but it does fix your headache.
3. Stretch your muscles - When we are under tension or stress, we feel it a lot in our shoulders and our necks. That's what causes tension headaches. Take steps to directly relieve some of that tension by slowly stretching each muscle from your waist to your head. Be methodical and massage each joint. Yes, it will take 5 minutes, but it could be part of your headache solution. Besides, it just feels good.
4. Go for a 5 minute walk. This has a number of effects. First, if gives you fresh air. This could clue you to any sinus problems that are causing your headache. Also, it will force you to refocus your eyes. We often forget that eyestrain is also a prime cause of headaches. The best way to get rid of eyestrain is to focus on something far away once in a while. And the best way to focus on something far away is to step outside.
5. Know your over-the-counter pain relievers. Personally, I've found Excedrine® (or the generic alternative) is the best for headaches. It's even got approval by the US FDA to specifically claim it's recommended for migraines. It has the the ingredient in Tylenol® as well as aspirin and a little bit of caffeine. If your headache is sinus-based, you probably want Sudafed® or Sudafed-PE®. If allergies are making your headache worse, Claritin© is your friend. Just follow the directions on the bottles and don't take too much or whenever it's not indicated. Used safely, over-the-counter medications can be a big help if you're taking the right medicine for the right symptom.

Lastly, I can't stress enough that if you have headaches that persist for days or are too severe for you to handle, don't be afraid to see a doctor. A headache can be a symptom of something more. Also, there are medications for migraines that could be helpful if your doctor recommends. One such drug, Imitrex® is even available (by prescription only) to be used on an as-needed basis with not only pills but with a quick-acting nasal spray or a faster-acting injectible pen.

Remember, if you're in pain, it's your body telling you something isn't right. If you're in ongoing pain, you deserve to find out what is causing it and what can be done to relieve it.

Nobody should accept pain as "just the way it is".

Previous articles:

8 Good ways to exercise your brain

5 Ways To Stress Relief

7 Ways Fighting a Hangover

10 ways to have an Active Mind

10 Ways to get a Good Night's Sleep

Heal Your Headache: The 1-2-3 Program for Taking Charge of Your Pain

Source: http://alwaysuseful.blogspot.com/

5 Ways To Stress Relief

Stress has been called 'the plague of our time'. More than ever before stress relief seems to be in great demand and especially for people in stressful jobs or careers. It would be more appropriate to ask which jobs or careers are not stress related and you would probably be able to count the number on one hand. As a self help tool for handling stressful situations in your everyday life, I'll give you 5 simple methods for instantly relieving stress that has worked great for me. I really hope these methods can be useful for you as well.

Remove stress with relaxation

If you are stressed, sit down at the most comfortable place you can find, close your eyes and say to your self slowly:

"I am calm. Absolutely calm. I feel relaxed. My hands are heavy. I'm calm and relaxed. My arms are heavy and relaxed. My arms and my legs are relaxed and heavy. My torso is relaxed, calm and feels heavy. My shoulders and neck are heavy and relaxed. My entire body is calm, relaxed and heavy. I feel great, relaxed and calm. I feel warmth spreading from my stomach to all parts of my body. My entire body is calm, relaxed, heavy and warm. I feel good and I’m totally relieved from stress. "

Continue having this feeling of being totally relaxed and stress less for as long as you can or want. When you decide to finish this down-stressing session, take a deep breath and stretch out your arms in a short and energetic movement. How do you feel now? Practice this exercise every time you feel stressed.

Sit down and look at the Sea

If you are stressed and need to relax go to the harbor, the nearest beach or any place close to the sea, or a lake if you live in the inland. Just sit there and feel it, smell it, hear it. Don't think so much, just sense. Do you feel relaxed? Keep on until you feel the stress has left you.

Take a Walk

If you are stressed leave your home or office and take a thirty minute walk. Just walk don't talk to anybody. Try to relax while you walk. Instead of thinking or focusing on your current problems, try to sense your environments like smell, sound impressions and what you see as well as your inner feelings; heart beat, your feet touching the ground and the movements of your arms. Do you feel relaxed now? After half an hour your stressful feelings should have disappeared.

Listen to Music

If you are stressed sit or lie down, walk or do whatever you want, while you are listening to music. Don't listen to heavy rock and similar music, this might invoke even more stress. Relaxing with a Nat King Cole ballad or two, some slow pace smooth Jazz, the Adagietto movement of Gustav Mahlers 5th symphony or Mozart's Grand Partita for wind instruments are all great. Do you feel more relaxed? Is your stressfulness leaving you? It should.

Laugh, laugh and laugh

If you are stressed, call or visit friends that you have had much fun with. Talk with them about funny things you have done in the past and as they the youngsters say, “Get your laugh on”. Do all you can to provoke good and healthy laughter as it is very relaxing and dissolves the away the stress. Read a joke magazine, watch a comedy DVD or video or listen to a funny audio. If you have kids around you, play a crazy and childish game with them, they love it and everybody will relax. The point is, laugh and your stress will disappear and you'll feel relaxed.

Source: www.isnare.com

10 Ways to Quit Smoking Forever

Quitting is big business, and there's an endless array of ways to spend money on kicking the habit. Smokers spend about $2,400 per year on cigarettes, so, while some of the products and therapies are expensive, they are still less expensive than a life-long smoking habit. As with all programs, each person is different, so everyone will respond to a program in a different way. Giving up smoking is like giving up a neurotic relationship. Ultimately there comes a day when the decision is made, only to return to what you know is bad for you. Premature wrinkles and yellow teeth don't deter smokers - so, how do you quit? Here are some of the most popular program today.

Many people try to quit cold turkey. It's the easiest method to begin. Simply stop smoking and resolve -through willpower alone - to never take another puff. The success rate is about 3-5% because most smokers are not prepared to take on both sides of quitting: intense withdrawal cravings and smoking habits. If you have had a difficult time trying to quit in the past, studies show you should consider trying an assisted quit method

The patch is KING! In clinical trials, nicotine replacement therapy was shown to double a person's chances of quitting. The patch functions by transdermally (topically) feeding the body nicotine at a continuous and regulated pace over a 24-hour period, controlling the body's physical addiction which allows a smoker to sever the mental reliance on tobacco. The total cost of Nicoderm is $270 for the 10week therapy. There are normally no adverse reactions, but side effects can include irregular heartbeat, rashes, nausea, vomiting, dizziness and weakness.

Grass Roots "Smoke No More" is an herbal tincture. This option is popular because of the "oral fixation" so often associated with smoking. Whenever a smoker has a craving, the Smoke No More drops are placed under the tongue and held there until its absorbed. According to the creators, the tincture works based on healing the connection of mind, body and spirit. Relaxing the mind staves off cravings. And the absence of tobacco detoxifies the system. Reports claim that the drops are horrible tasting and burn immediately upon using. Side effects include quesiness, making the user less interested in both smoking AND eating, but it is something to do with the mouth. Smoke No More can be purchased for about $22 at herbal stores.

If you'd like to try acupuncture, don't confuse the National Board Certified or Licensed Acupuncturist with Certified Acupnucturist. The latter is a doctor or dentist who has completed only 300 hours of course work. These types are great for physical injury but are less equipped to handle internal problems. According to this Chinese tradition, inserting needles in certain points on the body will draw energy to that point and then redirect it to the area of concern. This allows the body to heal itself. For addictions such as smoking, the three points that correspond to the liver, kidneys and sympathetic nervous system are targeted and, by detoxifying the body, the cravings for nicotine are reduced and there is an increase in the flow of energy into the body. While peaceful and stimulating at the same time, for a half-hour treatment one can expect to spend $75 for the first treatment and $55 for subsequent treatments. Over a series of 20 treatments, although acupuncture is not a miracle cure, the experts guarantee the results.

Many people find the support and encouragement of counseling or group treatment helpful. Counseling can help smokers identify and overcome situations that trigger the urge to smoke. Research shows the success rates for all quit methods are higher when coupled with ready access to support. For help with your quitting effort, consider selecting a program that is at least four to eight weeks in length. The programs that work best provide plenty of encouragement and weekly one-on-one meetings with a counselor.

Deciding to do an in-home hypnosis program like Dr. Walton's or employing the services of an certified hypnotist, stimulating the occurrence of deep focus and relaxation means making yourself vulnerable to someone else. By filling out an extensive questionnaire to determine one's particular smoking habits, motivations and patterns, the hypnotist can use the subjects brain to "reprogramm" the cravings. Self-affirming phrases like "I don't want to smoke" and "I don't need to smoke" are used to convince the brain that what it has been told during hypnosis is factual, therefore allowing the body to "ignore" the need to smoke. The National Institute for Mental Health reports that 80% of smokers who use this method successfully quit smoking; it's the longest lasting form of therapy on the market. For this service, expect to do sessions again and spend $75/hour to drop your average addiction.

CHANTIX is a pill that is different from other ways to quit. It contains no nicotine but works on the same receptors as nicotine. And it's the addiction to nicotine inhaled from smoking that makes quitting so hard.
Ciga-Rest is also a pill designed to help smokers overcome the urge to smoke whenever and where ever it strikes.

Smoking cessation prescription medications are clinically proven to help smokers.

There are also the fun ones that let you think you're actually having a cigarette! E-Z QUIT is a smokeless cigarette substitute that fills your need to do something with your hands and mouth, and to inhale deeply. Smokers can use E-Z QUIT by itself or together with any other quit smoking method.

While unpleasant in any form, quitting smoking can be devastating. Most relapse and then crawl back on the wagon without successfully giving up. Picking and sticking to one of these methods is the best way to ultimately increase health and rid the body of cravings all together.

Top 15 Ways to Stop Smoking

10 Ways to Quit Smoking - by Kevin Dark

7 Successful Ways to Quit Smoking

The How to Quit Smoking and Not Gain Weight Cookbook

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Source: http://www.pillfreevitamins.com/

Top 3 Ways In Which You Can Optimize The Use Of Bodyweight Exercise

Bodyweight exercise is the best place to begin when starting a physical fitness training program, should be added to programs that otherwise neglect bodyweight exercise and should be diversified with resistance training for programs that use bodyweight exercise exclusively.

Some people love bodyweight exercise and some people hate it... similarly, some people think bodyweight exercise is valuable to a physical fitness training program, and others don't.

I believe that bodyweight exercise is not only the best method to start a physical fitness training program... but I believe that it should remain an active part of any well balance physical training program.

Let's look at bodyweight exercise from three different perspectives... from the beginner just getting started, from the experienced weight lifter that neglects bodyweight exercise and from the bodyweight exercise only crowd.

1. Bodyweight Exercise For Beginners

Most commercial gyms will prescribe an exercise regimen of strength training, usually in the form of machines, and cardiorespiratory endurance training, normally in the form of stationary "cardio" equipment.

This is a generalization of course... but these two types of training are the predominant forms of physical training in most gyms, regardless of how they are put together.

Notice... bodyweight exercise is missing.

Answer me this... should a beginner with no prior experience with physical training start by jumping right into resistance training with free weights or machines, or would they be better served by learning more about the movement of their bodies by using bodyweight exercise?

Physical training allows you to improve the body by supplying increased stimulus that is not normally found in your daily lifestyle.

For the beginner, bodyweight exercise is the logical place to start... because most beginners are actually going from a state of complete inactivity to a state of activity.

The beginner has not even scraped the surface of what their body can perform without resistance... and should therefore strive to make improvements using bodyweight exercise first.

Once the beginner has made sufficient gains and reached an improved state with bodyweight exercise... then they can add resistance.

2. Bodyweight Exercise For The Experienced Weight Lifter

Many people with a great deal of experience and expertise in physical training completely neglect bodyweight exercise... or believe it to be ineffective.

They notoriously use all types of resistance training methods... while neglecting bodyweight exercise all together.

I propose that the goal of any physical fitness training program is to improve performance that can be used to meet the challenges of sport, work and life with excellence.

Many of those challenges will be met by the effective control and movement of your own body... and not the movement of other objects through space.

And what is the best way to train the improvement of body movement and control of your own body... that's right, bodyweight exercise.

Here is an example...

Many people that have trouble doing a push up will focus on the bench press with hopes of improving their push up numbers... with limited results.

If you want to be able to do more push ups... do more push ups!

The point is this, the improvements you will see from physical training are specific... so if you want to see improvements in a bodyweight movement, use bodyweight exercise to do so.

3. Bodyweight Exercise For The Bodyweight Only Crowd

As you can already tell, I am a strong advocate of bodyweight exercise... but not exclusively.

There are various physical fitness training programs that use bodyweight exercise almost exclusively... like Yoga or Pilates.

While I have no problem with these forms of training... I believe they can take you only so far on the road to physical fitness excellence.

We must remember... Yoga exercises are performed in conjunction with meditation and Pilates was originally developed as a form of rehabilitation for war veterans.

The point is this... bodyweight exercise only programs will only take you so far, and then some form of resistance training must be applied to see further improvement.

In Conclusion...

Bodyweight exercise is an important part of any well balanced physical fitness training program.

If you are just getting started... bodyweight exercise is the perfect place to start.

If you have notoriously neglected bodyweight exercise in your training... add it to improve the physical abilities you have been neglecting.

If you only use bodyweight exercise... diversify your fitness training program by adding some form of resistance training.

In this way, each group can optimize the use of bodyweight exercise.

Do not underestimate the importance of bodyweight exercise... Use it effectively and in the right proportion to meet your goals, needs, abilities and limitations and meet the challenges of sport, work and life with excellence.

Best Bodyweight Exercise

8 Good ways to exercise your brain

8 ways to exercise your brain

There are some aspects of aging, such as gray hair, that Laura Bestler-Wilcox can accept.

Mental decline is not one of them.

"I'm only 38, but I have no intention of growing old - mentally, at least," said Bestler-Wilcox, from Ames.

She started playing Nintendo's Brain Age game last month, and says it helps keep her brain active. The goal is to score the ideal "brain age" of 20, which you achieve by doing a range of exercises - from math problems and counting the number of syllables in words, to reading aloud and Sudoku.

"I do math better," said Bestler-Wilcox, who plays the game every other day for about 20 minutes. "It's like doing exercises for different parts of your body. This is exercising your brain."

Staying mentally fit is a hot topic - from new research touting the benefits of mental exercises, to seminars on maintaining your brain health done by AARP and the Alzheimer's Association.

Two new studies, one done in Des Moines, show that brain workouts are beneficial for mental health, and can help improve brain function.

Brain health is an important issue among America's approximately 78 million baby boomers. The AARP Web site includes tips for a healthy brain, as well as brain puzzles. The organization conducted about 30 presentations nationwide on brain health last year, said Michael Patterson, manager of AARP's "Staying Sharp" program.

"People seem to be more willing to put up with physical decline, more than mental decline," Patterson said.

Here are eight ways people of all ages can keep mentally sharp.

1. PLAY HEAD GAMES

Brain games may help improve mental function, and could possibly help prevent dementia.

That's according to a six-month pilot study in Des Moines that included Alzheimer's patients.

Participants used the "Happy Neuron" software (www.happyneuron.com), said geriatrician Dr. Robert Bender, who led the research team. The activities targeted language, visual-spatial and memorization skills.

The findings were released earlier this month.

The games seem to help overall brain health, said Bender, medical director of the Orr Center for Memory and Healthy Aging in West Des Moines. Researchers don't know yet whether doing the exercises can definitely prevent diseases like Alzheimer's.

"The challenge is to stretch yourself, at the same time without making it frustrating," Bender said. "At all ages, we need to challenge our brain to learn new things, and that's the main thing."

The study's "brain wellness program" also included: consistent social interaction, physical exercise, a low-fat diet, stress management and meditation.

Caregivers also participated in the study, funded by the Centers for Disease Control and Prevention.



2. TRAIN YOUR BRAIN

Brain training can help ease daily tasks. Seniors who did certain mental exercises improved their thinking skills, according to a recent study.

They also had an easier time performing everyday tasks, even five years after receiving training, compared to untrained people.

The difference was significant for people who had reasoning training, said Michael Marsiske, one of the principal investigators of the study.

The study included 2,802 adults age 65 and older who were living independently and had normal brain function.

The training exercises included:

- Memory: To help people memorize word lists, one method was to organize a grocery list by the sections of the store, said Marsiske, an associate professor in the department of clinical health and psychology at the University of Florida.

- Visualization: Use all your senses to remember things. For example, if you need to remember a dog's name, visualize what the dog's fur feels like, recall the sound of its bark, and, yes, try to re-create its smell.

- Reasoning: Participants learned to use highlighters to identify key points in complicated information. That included underlining important information like dosage and frequency on a medication.



3. TAXES

Don Eller of Urbandale says he stays sharp by volunteering to do people's taxes as part of a program run by AARP.

"In preparation to do that, there are tax classes you attend," said Eller, 76. "So you are continuing working with numbers and math concepts."

During the off-season, he likes to play Sudoku online. He also tries to take daily walks, and on most days walks about three miles.

Marsiske recommends taxpayers take a crack at those pesky forms and complicated columns of numbers before handing them off to professionals. It's just one way to flex your mental brawn.

"That's where you're engaging your mental activity," Marsiske said.

Another simple numbers tip: Figure out the calculations yourself, first, before breaking out the calculator.

4. BUILD YOUR "COGNITIVE RESERVE"

There's a whole new body of research showing that individuals with a lot of education, highly challenging jobs, and who are very socially engaged have the highest levels of mental function and the lowest levels of decline later in life, Marsiske said.

"If we do things to produce healthy brains early in life, then we will benefit from that later in life," he said.



5. REMEMBER PASSWORDS

Keep track of your passwords - without the help of your computer. This is Marsiske's trick: "I never let my computer remember any passwords," he said. He writes them down in a hidden spot, in a hidden code. "What I want to do is engage in that act of having to remember."

6. RETHINK YOUR CROSSWORD PUZZLE

Remember that you want to find activities that test your mental mettle. One danger with crossword puzzles, Bender said, is that people who regularly do them may already be familiar with the vocabulary. Avoid slipping into the familiar, and try something new.

7. APRENDER EL ESPAÑOL

Translation: Learn Spanish, or another new language or mechanical skill. "It's important to find things that we enjoy because that lowers stress and that helps the brain work better," Bender said.



8. EXERCISE YOUR BODY

What's good for the body is good for the brain. More research is confirming that exercise, diet, a healthy lifestyle and getting an adequate amount of sleep not only keep you physically healthy, but also mentally, Marsiske said.

Train Your Mind, Change Your Brain: How a New Science Reveals Our Extraordinary Potential to Transform Ourselves

Sourse: http://www.digg.com/health/8_Ways_to_Excercise_Your_Brain_Besides_Digging_All_Day

20 Ways to Improve Your Life and Health

Perhaps one of the best things I have done is sat down almost everyday and thought out ways of improving my life, and improving my general thought structure. Sometimes I even like to write down my thoughts, and especially lately - maintaining a positive outlook has been an important factor in maintaining my sanity.

1. Make sure you get something productive done every single day, even if it is just a small thing - the small things add up.
2. Get some physical exercise at least three days a week. Exercise is something that, especially in various parts throughout the United States, is often neglected! Push your limits when you can, and also experiment with different physical exercise routines to see which ones work best for you. Persist in working to improve your body.
3. Start a journal and record your daily thoughts. Try to write down as much of what you’re thinking everyday as possible, even if some of the details seem asinine, or insignificant.
4. Take a look at your finances at find a way to improve upon them. Cut any expenses possible and devise a plan to earn more money.
5. Get enough sleep. While a common rule of at least 8 hours per night holds true with many people, everyone is different. Some people function with 10 or 12 hours much better, and medical journals and magazines have been raving about sleeping in for years; sleep is not a bad thing. But do not oversleep, of course, and do not let sleep interfere with your daily functioning.
6. Try something new as often as possible. Don’t give yourself a heart attack or anything, but try to step outside of your comfort zone whenever and where ever the situation permits. Try new things!
7. Be optimistic! Positive thinking is directly linked to good physical and mental health. Those who are optimistic are generally thought to live longer than those who are cynical - so think positive!
8. Find someone to love. Those who are married statistically live longer than those who have lived the majority of their life alone. A long term relationship not only adds depths to your emotional intelligence and existing personality, but it is shown that in terms of your biological, neurological, and physical development, having someone to love and be with for the majority of your life is beneficial to your health!
9. Read a book a week or more! Reading is pushed on kids everywhere, and for good reason. Those who hold more education hold better jobs, better health, and live happier lives. Read as much as you can about as much as you can. If you have children, get them started early in reading and try to facilitate them getting into the habit of it. Don’t just read fiction - dive into the world of real, factual knowledge about a topic that fascinates you. Become an expert.
10. Change and monitor your diet. Improving your health means watching what you eat. Look into how different foods and components of food affect your mind and body. Is the Atkin’s Diet safe? What about the medication you’re taking? Are vegetarians more healthy or less healthy because of their no-meat diet? Find out the facts and do your own research!
11. Get a hobby if you do not already have one. A lot of people already have hobbies, and a lot of people don’t. If you do not have one, get one! Those who have hobbies are being more intellectually stimulated than those who do not have them, as they are keeping themselves active and occupied. Hobbies don’t just have to be things like scrap books or photography, they can be all kinds of things! Just as long as you enjoy it, it’s fun, and it keeps you moving - it is a good thing to have.
12. Get off whatever drugs you can. Drugs are not just the illegal drugs you hear about like marijuana or cocaine, drugs are the everyday medications we’re taking, and even the medications we’re buying over the counter from the local store. Do research on whatever it is you often take, and if there is any way to avoid taking the medication that does not cause you to suffer any negative symptoms, then get off the medication when you can! The body is meant to heal itself, not have pills do it.
13. Hold back on the TV, or quit television all together. Some people I know are personally terrified to quit watching TV - they think it will be the end of the world or something. My suggestion is that you try it and see what it might do for you. For 30 days, lay off television and see what happens as a result. Take all the time you spend watching TV and hit the town - go meet new people, get involved in other activities, or read. Your perspective, even within a very short period of time, may dramatically change as a result, and your brain will thank you.
14. Limit the music you listen to when driving. If you drive a car, limit the amount of music you listen to from both radio stations or any kind of audio player. Turn it all off, and drive in silence during a time when you’re relaxed, and alert. Listen to the sounds of the road, experience the thoughts that will run through your mind, note how your emotional state can change.
15. Get over your old romantic relationships. If you’re obsessing or stressing over a break up that happened a long time ago, forget the past! Think about the now, and look into the future. If you must absolutely think about the old relationship, take a moment to note the happy times you had and then let the rest go, and move on. Continuing to think about something you no longer have is either leading your actions toward a distorted direction or keeping you in a downed emotional state. Either way it isn’t very beneficial. Forget the old person and find a new person or even enjoy being single!
16. Take the time to have fun. Having fun is important, and anyone who says otherwise is probably not a very happy person! Do you want happiness? Then make some time, everyday, to have at least a little bit of fun.
17. Give up coffee and energy drinks. An occasional cup o’ java is okay in my book sometimes, but most of the time, I suggest you lay off the caffeine and other natural stimulants. The energy drinks can also be very unhealthy, so watch what you’re consuming in the mornings; it affects the entire rest of your day and long term future. Stick to taking a multivitamin, eating right, and getting enough exercise to maintain your energy level.
18. Stay social. Continue to meet new people, and keep improving the relationships with the ones you’re already with! If that means going to church, volunteering with a community group, or even getting involved in a discussion with a complete stranger in the middle of a bookstore - just stay social, and try to be outgoing and friendly with everyone you meet and talk to.
19. Follow the golden rule. Give out and you shall receive back. The more you give out, the more you’re saying to the environment around you, “I have enough,” and you’ll find the rest of the things in your life responding to that message in a positive way.
20. Read DirtyMechanism.com. It might be a funny name, but this is a site I have dedicated to using my personal experiences to aid your growth and development. And don’t just read my site, stay involved in reading as much as you can with other self growth and personal development resources. Keep reading books from your local library, bookstores, and other websites.

Follow these 20 tips, and continue to branch out even more in your journey for self exploration and you just may land on your feet!

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Source: http://www.dirtymechanism.com/index.php/20-ways-to-improve-your-life-and-health/

20 Ways to Lose Weight

20 WAYS TO LOSE WEIGHT

1. Take it one step at a time

Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy.

2. Find a friend

It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have a contest.

3. Use weights

Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but probably weigh more).

4. Eat fewer carbs

Don’t eat as much bread and pasta and you will see a difference.

5. Set a goal

Set a deadline to lose the weight and write it down. For example, ‘ By Dec 14/04 I will weigh 150 lbs or less’. Put it somewhere you will see it daily.

6. Give up soda

If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop
completely, cut back at first and drink water instead.

7. Grill or boil

Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more.

8. Don’t buy junk food

When you go shopping, don’t go on an empty stomach and you will be less likely to buy junk food. Keep your home ‘junk food free’ so you won’t be tempted to indulge.

9. Eat breakfast

Consume most of your calories early in the day and always eat breakfast. Don’t eat after 8pm and
not only will you avoid those added calories but you will sleep better.

10. Give yourself a treat


When you tell yourself that you can’t have something you want it more. Give yourself a treat once a day ( ie. half a cookie) and you won’t feel you are missing out.

11. Use smaller plates

Trick yourself into believing that you are eating more by using a smaller plate.

12. Drink lots of water

Drink water when you are feeling hungry and you will get that ‘full’ feeling.

13. Don’t eat everything on your plate

Many times we eat just because it’s there. Pay attention to when you have had enough.

14. Eat five or six meals a day

Eating more frequently will keep you from getting too hungry.

15. Plan your workout sessions

Write your workout sessions in your journal or planner.

16. Stay away from fad diets

Fad diets don’t work. If you lose weight fast chances are that you will gain it back ( and more)
just as fast. It takes time to put it on and time to take it off.

17. Do several workouts a day

While you are watching TV do crunches and leg lifts.

18. Measure your food

If you decide to have junk food for a snack - be sure to measure and control what you eat.

19. Keep pre-cut vegetables

…and ward off those cravings.

20. Create Good Habits

It is a known fact that when we do something twenty-one times it becomes a habit. Create good eating habits.

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Source: http://www.searchles.com/links/show/hoodiacactusdiet.wordpress.com%2F2007%2F01%2F22%2F20-ways-to-lose-weight

15 Ways to Stop Smoking

This is not about WHY; you know that smoking is life-threatening, expensive, anti-social and makes your breath smell. This is about HOW because chances are you've already tried to stop and crept guiltily back into the fold. It won't be easy this time either...but according to a new Cancer Research UK study, people who give up for a year have a better than even chance of quitting long-term. And, remember, people who manage to give up smoking are WINNERS.

Because smoking is both a physiological and psychological addiction, you need a two-pronged attack:

1:Breaking habits is top priority, so if you always smoke when picking up the telephone, drinking coffee, logging on, change your routine. Keep busy, do something with your hands, go somewhere interesting where smoking isn't allowed. Or give up on holiday, away from the normal triggers.

2:Simultaneously cut down the drug. Cold turkey or softly, softly... it's whatever turns you off. Cutting down gradually is less painful but many people can't do it - one puff and they're on 20 a day. Try smoking one less every day, or starting to smoke an hour later. Whatever you decide, fix a date by which you'll be a nonsmoker and tell everyone.

3:By willpower alone? Great if you can but nicotine is highly addictive (even more than cocaine). Nicotine Replacement Therapy (NRT) in its many guises (gum, capsules, patches inhalants) reduces the cravings and according to a new survey, increases your chances of quitting for a year by 45%. You should be able to reduce the dose after three months and abandon it after six, although we know two people still chewing after five years! Side effects are minimal - dry mouth, hiccoughs, occasionally palpitations, but no long term effects have been reported. When it doesn't work it's usually because people aren't taking enough or for long enough. Most forms of NRT can be prescribed on the NHS. Acupunture

4:There's no clear evidence about acupuncture but acupuncturists claim that it stimulates the body's healing response and if it works for you, it works. Ditto hypnotherapy which creates a state of deep mental relaxation when you may be open to suggestions about changing your lifestyle. Some people find Chinese herb therapy useful and even herbal cigarettes can help by keeping your hands occupied.

5:Zyban (bupropion hydrochloride), by GlaxoSmithKline, a prescription drug that does not contain nicotine, is thought to double people's chances of stopping. Can be used alongside NRT and works by counteracting the effect of chemicals in the brain responsible for withdrawal symptoms. There have been questions about its safety; side effects can include nausea, dizziness, influenza type symptoms and palpitations. Not recommended for anyone with epilepsy, or a history of seizures or eating disorders. There have been rare cases of deaths associated with Zyban though it's still much less risky than smoking. Try another method first.

6:Persuade a friend or family member to give up with you. Help each other when you're dying for a fag (though no one ever died of nicotine withdrawal). As with all addictions do it one day at a time. Pick up the phone when you're desperate to pick up a fag - Try: NHS Smoking helpline 0800 169 0169 Quitline 0800 00 22 00 or the Roy Castle Lung Cancer Foundation website (http://www.roycastle.org).

7:Pamper yourself. A 20 a day smoker spends around £1600 a year. Splash some of the cash you save- a weekend in the South of France, new sound equipment, quality wine.

You're worth it!

8:Worried about gaining weight? The average gain is 6 lbs, a small price to pay and you can lose it when your metabolism settles down. Fill up with fruit and vegetable, not sweets and chocolate. Don't ruin your teeth with manic peppermint chomping. Stock your fridge with low calorie treats. Chew pumpkin, sesame and sunflower seeds or nibble dried apricots, raw carrots, radishes or tiny plum tomatoes. Exercise

9:Exercise will keep your spirits up, work off the frustrations of not lighting up and help keep your weight stable. Swimming, tennis, running, whatever - build a regular routine - it'll generate happy hormones to replace the high you're missing from the nicotine. And now, you can afford to join the health club.

10:Withdrawal symptoms... you'll certainly get them if you were a serious smoker. NRT can help and most will pass within a few days or weeks. Most common are acid indigestion and heartburn, diarrhoea or constipation, insomnia and respiratory symptoms. Occasional problems include bleeding gums, headaches and muscular pains. All are normal and will pass but seek help if they persist.

11:The good news is your sense of smell will improve, your taste buds will perk up and your body will begin to repair itself immediately. Blood pressure and pulse rate return to normal only 20 minutes after stopping, carbon monoxide is eliminated 24 hours later and your body is free of nicotine after 48 hours. In three to nine months lung function has increased by up to 10% and 10 years after stopping your risk of lung cancer has fallen to half that of a smoker. alcohol

12:Don't overdo the alcohol. A few beers or a bottle of wine down the line and your resolve will weaken. Just the one... but it won't be just the one.

13:If you do weaken, make a new resolve and start again. Most people try quitting three or four times before succeeding. You probably didn't even enjoy that rogue cigarette anyway - after a week or so they don't taste so good - it's mostly the idea that's seductive.

14:Any friend who tries to tempt you is no friend; strike them off the list. If you're offered a cigarette, simply say you don't smoke. Say it enough times and you'll believe it. Remember the first couple of weeks are the worst but there will be danger points for months. You can rise above them.

15:Congratulations... you're a non smoker. You're no longer a public menace (passive smoking hospitalises 17,000 under-fives annually), your hair, teeth, skin, nails, will lose that attractive yellow tinge, you'll wake without a sore throat, you can be pregnant without worrying about nicotine damage and you've proved you can conquer a deadly addiction.

Stop Smoking in One