Relieve Your Stress

The holiday season, end of the year, or school finals can all create stress. Stress always seems to increase at this time of the year. The book, Tao of No Stress, by Stuart Alve Olson (Inner Traditions, 2002)discusses three healthy paths for eliminating stress. The author's Taoist teacher loved to say, "Health is the utmost importance; everything else is secondary."

Here are his three paths for eliminating stress:

THE FIRST PATH - Releasing Stress
Acquire a mind-set that allows for the release of your self-trained responses to stressful situations. As you begin to pay attention to releasing stress, it should become clear that responses to stress are often habitual.

THE SECOND PATH - Massaging Stress Away
Learn how to pay attention to yourself in a positive manner rather than a negative manner in which you focus on only the negative effects of your experience of being stressed. This process is very simple, as it is accomplished by massaging and pressing certain areas of the body to alleviate the negative physical effects of stress.

THE THIRD PATH - Breathing Stress Away
Learn how to breathe stress away. Breathing is the most important bodily function we have; it directly affects the circulation of the blood and our central nervous system. In Taoist spiritual cultivation nothing plays a bigger role than the discipline and practice of breathing methods.

Try one or all of these tree paths to eliminate your stress and enjoy life more.

Holidays the Healthy Way!

The holiday season is in full swing. Thanksgiving has ended and the Christmas season is coming near. The holidays are full of shopping, eating, parties, and family. Often during the Holiday season people become tired and sick. Too much stress and not the proper foods can cause one to get under the weather. I am going to give you some tips on how to have a healthy holiday season.

1. Drink plenty of water: This keeps your body hydrated and gives you more energy.
2. Stick with your regular exercise plan as much as you can.
3. Cut back on television viewing and let the holiday spirit move you. Try to take a brisk walk around the neighborhood looking at the decorations or dance to your favorite Christmas music.
4. Avoid overindulgence. Stay away from the buffet table and eat a meal before you go to become fuller. Also if you drink alcohol, limit your intake to prevent extra calories.
5. Eat plenty of fruits and vegetables! When you have to take a dish, make it a healthy one.

Remember these tips and have a Happy Holiday season!

A Few Tips to Loose the Love Handles over Thanksgiving

If you're looking for some simple advice to keep you from gaining calories over the Holiday break, here are a few suggestions for you!



Burn calories: If you're going to be eating a huge Thanksgiving meal, cut down on the treats ahead of time and start working out beforehand.

Snacking before the big meal. Eat plenty of vegetables and less of the chips.
Case the joint. If you spot you're favorite Chocolate cake or Pumpkin pie on the dessert table, skip the mashed potatoes, stuffing and rolls. That way you'll have room for a slice, eat in moderation and not make yourself sickl.
Pass on seconds.
Keep the food in the kitchen, the temptation won't be as strong because you'll be caught up in conversation elsewhere. Families tend to linger long at the holiday table, and if the food's in plain sight, it's easier to keep eating.
If you're craving the leftover holiday cookies, wait 10 minutes and let your body digest itself, your desire will most likely pass.
Limit the booze and drink more water. Alcohol stimulates your appetite and lowers your ability to resist temptation. Stick to only one glass of wine or bottle of beer. Have a glass of water next along side of your beverage. For every sip you take of your alcohol, take a sip of water. The water will make you fuller faster so you wont take in so much alcohol or crave more food.
After the Thanksgiving dinner is over and done, it's time to get physical. Plan family gatherings, such as: ice skating, sledding, running or walking. Avoid collecting calories, and burn them off instead.

Brazilian Model Dies from Anorexia

On November 14th, a 21 year old Brazilian model died. Ana Carolina Reston only weighed 88 pounds at the time she passed away due to complications of anorexia. "Her death follows growing criticism of the use of underweight models in the fashion world, an issue given new significance after the death in August of Uruguayan model Luisel Ramos of heart failure during a fashion show in Montevideo" (MSNBC )

"Reston weighed only 88 pounds and was about 5 feet 8 inches tall tall. Doctors consider this weight normal for a 12-year-old girl no more than about 5 feet tall." (MSNBC) “Take care of your children ... no money is worth the life of your child, not even the most famous (fashion) brand is worth this,” her mother, Miriam Reston, told O Globo newspaper.

"In September, Spain caused a storm in the fashion world when Madrid barred models below a certain weight from its top fashion show. Models with a body-mass-index (BMI), which takes into account height and weight, of less than 18 were banned. Reston’s BMI was just 13.5 while the World Health Organization considers anyone with a BMI below 18.5 underweight. A BMI below 17.5 being one of the criteria for the diagnosis of anorexia nervosa and a BMI nearing 15 is usually used as an indicator for starvation." (MSNBC).

The death of Reston is yet another reminder about the danger of eating disorders and their severity. There are many help centers around the world for people with eating disorders. Get help before it is too late. Caringonline is an informational website that offers information about eating disorders as well as clinics around the country. (Caringonline )

Math That Might Change Your Mind

What is a healthy weight?
Your ideal weight is really a range of weights that is considered healthy, as long as your body fat is reasonably low. The size of the range shows the difference a few muscles can make.
Find out your ideal weight at:
http://www.self.com/fitness/body/calculators/idealweight

How many calories do you need?
Nearly everything you eat or drink has calories, which are a measurement of the energy that is released in your body when you metabolize food. You need a certain number of calories every day to maintain your current weight and activity level, as well as your body's normal functions. If you eat more calories than your body uses, the excess will be stored mainly as fat; if you eat fewer, you will lose weight. To slim down at the healthy rate of a pound a week, trim 500 calories daily by eating less, exercising more, or both.
Note: Do not eat fewer than 1,200 calories a day. Consult your doctor if you are having trouble losing or gaining weight.) To gain a pound a week, add 500 calories per day from nutritious choices.
Check out how many calorie you need at:
http://www.self.com/fitness/nutrition/calculators/calorieneeds

What is my Body Mass Index?
The Body Mass Index (BMI) measures your weight relative to your height and provides a reasonable estimate of your total body fat. BMI is helpful in determining when excess mass translates to excess health risk.
Check your BMI at:
http://www.self.com/fitness/body/calculators/bodymassindex

Tone Up Those Arms!

If you are sick of having flabby arms, then here is a workout, with time and effort, will have you saying bye, bye to that arm bulge.

1. Curls - These are done while sitting or standing. With your upper body straight, head up, take a weight in your hand with a firm grip. Slowly bend the elbows and rotate your forearm as you "curl" or bring the weight up toward your shoulder. When finished the upswing, your palm should be facing toward you. Slowly lower the weight and repeat at least ten times. Repeat this for the other side. Note: you don't need to invest in hand weights or dumbbells to do curls. As your strength and endurance improve, you may want to consider a dumbbell set so that you can gradually increase the weight. In lieu of increasing the weight, you can perform more repetitions.

2. Flyes - Stand, feet apart at shoulder width. Take a weight in your hand (use hand weights, dumbbell, filled water bottle, or a book). Keep your abs tight, bend at your knees, and lean forward from your hips. Place your un-weighted hand on your mid-thigh for balance. Keep your upper body steady, raise your weighted hand to the side, arm straight, until it is parallel to the floor. Pause for a count of ten, and then lower your arm. Repeat ten times then switch sides.

3. Overhead press - These are done while standing. Set your feet apart even with your hips. Keep your knees slightly bent. Holding weights level with your shoulders, palms facing each other, steady the weights. Press the weights over your head, extending your arms straight up. Keep palms toward each other. Do not arch your back or lock your elbows. Hold the weights steady for a count of ten, then slowly lower to starting position. Repeat 12-15 times. You can use hand-weights, dumbbells, cans of vegetables, or any other weight that can be safely held in your hand. Increase weight as your muscles become stronger. Increase repetitions to 20-25 times each session as you adjust to the weight.

4. Tricep Dips - Sit on the edge of a chair with feet on the floor. Keep your knees bent. Place your hands close to your body with your fingers wrapped around the corners of the chair. Face thumbs forward. Straighten your arms and lift your buttocks up and out in front of the chair seat. Slowly bend your elbows as far as comfortably possible. Allow your hips to drop below the level of the chair seat. Straighten arms and lift hips back to seat level. Repeat 20 times.

5. Push Downs - Get into a push up position (up on your toes, arms extended). Make sure you keep your abdominal muscles tight and your spine straight. Slowly lower your body until your upper arms is parallel to the floor. Hold for a count of 3. Slowly rise to an extended-arm position. Repeat 10 times.

This information was found at http://www.foodanddiet.com/NewFiles/arms.html

Orange and green: your two new favorite colors

There are a wide variety of fruits and vegetables offer at groceries and it is difficult to pick out the nutritional best foods. There are so many options and varieties and some are better than others. Typically, the more colorful the fruit or vegetable is the better nutritional value the item has.

When choosing fruits, stick with the color orange. Oranges and cantaloupe are two of your best choices. Oranges are high in vitamin C, folic acid, and fiber, while quarter of cantaloupe supplies you with the amount of vitamin A and C that you need for an entire day. A fantastic orange fruit that is currently in season is clementines. Clementines are sweeter than most oranges, and it is the pretty fruit to add to your favorite salad.

Dark green vegetables have the best nutritional value when choosing vegetables. Spinach and kale are good sources of iron, calcium, and fiber, while broccoli contains folic acid. Although sweet potatoes are not green, they are high in caroteniods, vitamin C, potassium, and fiber. Sweet potatoes are easy to prepare, since you can cook them in your microwave.

Remember that dressings, sauces, and the mean of preparation can change the foods nutritional value and can add calories. Try fruits without the yogurt dip, and eat vegetables raw or steamed.

Next time you are at your supermarket look out for orange and dark green fruits and vegetables for your nutritional best bet!

Say goodbye to stomach aches with the follow diet tips

In our society today, stomach aches has become one of the most common complaints by Americans. Instead of doing something about it in an effictive manner, we use Tums like it's candy and drink Peptobismol as if it's being dicontinued forever to stop heart burn, acid reflux or indigestion. The real solution to our everyday stomach aches is eating right and staying away from certain foods that upset our digestive system.

Dr. Sorai Stuart, the author of, "Nutrition for Your Body, Mind & Spirit," wrote about five tips to eating right that will help you stop your stomach aches and feel better instantly.

These five tips you should follow are the following:

1. No more meat and potatoes
"Avoid mixing animal proteins and grains or starches," advises Dr. Stuart. "The body uses different enzymes to break down proteins than it uses for grains and starches, so when you mix them together, there is a discomfort." Instead of beef and yams, try meat with veggies and skip the starch or eat it with a separate, no-meat meal.
Making your body's digestive process more straightforward is effective, says Eileen Silva, PhD, coauthor of A Healthier You! "Most people who struggle with weight have poor gut function. Simplifying the way you eat can help," Silva says.


2. The fruit stands alone
"Fruits are a fast-digesting food," says Dr. Stuart, who says some of her patients come to her saying they have allergies to certain types of fruit. "I ask them when they're consuming the fruit, and they usually are having an apple or banana after a meal, which means it's mixed up with all these other foods in your stomach and its digestion is slowed." She recommends eating fruit at least half an hour before a meal or as a snack between meals.
Wellness coach Jennifer Tuma, creator of the interactive DVD Diets Don't Work, believes eating fruits only from our native region can also help. "Our bodies are designed to digest food that's indigenous to the land around us," she says. Dr. Silva stresses that fruits are a great between-meals snack to keep blood sugar levels stable and deter overeating when mealtime rolls around.


3. Don't drown your food
Downing a glass of water half an hour before a meal is a common tip to keep you from eating when you're not really hungry, and Dr. Stuart says that it's a great idea — especially because she advises against drinking beverages during mealtime. "Chewing sends the signal that food is coming," she says. "When that's followed by a slug of liquid, the body is confused, and it can cause discomfort."
Silva recommends drinking 20 to 30 minutes before you eat. "Drinking during a meal can flush away digestive enzymes," she says. "If you really want to have a beverage with a meal, I recommend taking a digestive enzyme supplement."


4. Put away the bread and butter
"Most people overload on grains and dairy," says Dr. Stuart. As a result, our bodies cannot utilize all of what we're consuming. She asks her patients to give up dairy and grains for 10 to 14 days and see how they feel. "They start to feel great in a few days," says Stuart. "Stomach pain and discomfort go away — they have more energy, they sleep better and they lose joint pain and headaches." Then Dr. Stuart slowly introduces the food groups back into patients' diets. "The bottom line," she says, "is that we should be eating more veggies than any other food group."
Tuma warns that people should be aware of possible side effects like fatigue or mood swings that can come with a big diet change. "While there are benefits to detoxing, you should be educated as to what to expect," she says.


5. No more bubbles
"Carbonation is a bloat," says Dr. Stuart. "Adding gaseous elements to your body has a bad effect on your heart, liver and gall bladder — not to mention it's a real irritant to the abdominal area." What to drink: fresh vegetable juice, water, diluted fruit juices and herbal teas, according to Dr. Stuart. Any wine? "Once in a while," she says. Phew!

I hope these five tips are quick and easy solutions to help you overcome stomach aches and help you balance your food in take and allows you to eat healthier as well!


Source:
http://health.ivillage.com/eating/ebenefits/0,,9dlmf6wn-2,00.html

5 Reasons to Love Fat!

I am not talking about loving fat, but loving the healthy fat. Some healthy fats are omega-3s in fish, supplements, and some plant and dairy products. This healthy fat keeps you healthy and prevents many problems.

Here are the 5 reasons to love fat:

1. Fight aches: Omega-3s help to flight inflammation and stop many back and neck aches. Taking fish oil pills will allow you to be able to stop taking anti inflammatory pills. If you do not want to take pills you can eat cold water ocean fish like,salmon or trout.

2. Stay Slim: Omega-3s can help stabilize your moods. When your mood is stabilized you are less likely to overeat do to stress.

3. Have more "up" days: Another form of Omega-3s known as DHA makes up 25 percent of your body's brain fat and manages the production and flow of the feel good chemical serotonin. People who suffer form depression seem to be DHA deficient.

4. Breathe easier: Omega-3s also help reduce the inflammation associated with asthma. Controlling asthma during exercise can be as easy as taking a fish oil supplement.

5. Keep your heart healthy: Omega-3s also lower blood pressure and reduce clotting. They might also fight diabetes too. Omega-3s help cells lower blood sugar; a key to avoiding diabetes.

Next time you are out, remember to love the healthy fats! Stop by the market and pick up some fish or fish supplements.