Yoga Bodi

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3 Must Dos – Steps to Weight Loss for a Healthier Body

Losing weight and maintaining weight loss for an extended period of time requires some simple lifestyle adjustments. As long as you keep your adjustments within a sustainable reach, you should be able to lose weight and keep it off without much shock and interruption to your daily life.

Not surprisingly, losing weight does not have to require extended trips to the gym or engagement in some fad diet. Here are there steps to a healthier day that can help you slim down on weight without slimming down on your free time.

Exercise Daily

Daily exercise can make a difference in your body shape and in the way your body processes calories. When you exercise, you work your heart, mind, and body. You are building your muscle mass, which in turn will increase the effectiveness of your metabolism.

Additionally, you encourage your heart to pump blood throughout your body more effectively, which means that you will have healthier blood and a reduced risk of heart disease. You reduce fatty deposits, which in turn helps reduce your risk of many health problems, such as diabetes. You also increase the number of endorphins that flow through your body, which means that you will note an increase in your positive attitude.

It does not require a large amount of time exercising to receive all of the above benefits. You simply need to work out regularly for a minimum of half an hour. Working out means taking a two-mile walk at a fast pace, throwing a Frisbee, or riding a bicycle. Whatever the workout is, keep in mind that it should elevate your heart above its standing heart rate and it should make you breathe slightly heavier than normal. It is also good if you can break a sweat or feel your muscles challenged.

Eat All Things in Moderation

Firstly, drink lots of water all throughout the day. When you first start out trying to change your diet, it might help to allow yourself to eat all foods, but eat unhealthy ones in moderation or not at all, if you can commit mentally to this. The primary reason for many diets to fail is that people reduce the foods that they allow themselves to eat so drastically that they feel anxious after a while eating the same things time and time again. When you allow yourself to give in to simple cravings, you are rewarding your body and making it less tempted to crave larger portions of bad foods.

You should also eat small portions of every food, regardless of its nutritional content. Eating smaller portions will help your stomach adjust to consuming less food. You can also drink water to help you feel full. Americans especially have a habit of eating excess food portions and more than one portion of food per meal so be very aware of your food portions!

Call a Buddy

Studies prove that having a Buddy help you work out increases your chances of maintaining a diet, exercise routine, or long-term weight loss. Buddies are fabulous motivators. They will keep you attuned to your habits and help you feel accountable throughout the day. If you must, enlist the help of a partner to be an appointed weight loss guardian. He or she will be tasked with ensuring that you stick to your weight loss goals by encouraging you to report your progress several times a week.

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A Detoxing Cleansing System is the Key to Weight Loss

If you’re like most people who have a weight problem, you’ve been on every diet imaginable. Chances are, you’ve lost plenty of weight over the course of your lifetime. The problem is, you most likely gained back all of the weight you lost – and then some. Like many people, you were probably looking for a quick fix – that magic bullet that would cause instant weight loss and that would keep you slim for life.

As you no doubt have realized, no such magic bullet exists. The key to successful weight loss is acknowledging that you need help, having the determination to learn new habits and adopt them for life, and finding the right tools to help you get the job done.

Detoxing

Because the typical American diet is high in substances that act as poisons to our bodies – things like saturated fats, sugars, and food additives and chemicals – the first step in any successful weight loss program is detoxing. This detoxification process is a cleansing process that gets the harmful substances out of your body’s bloodstream and tissues. Such a cleansing process has the added benefit of weaning you off of the toxic substances you may have been consuming for years. It breaks the addiction to sugar, caffeine, and the insidious preservatives that are so much a part of the American diet.

There are many cleansing system products available that can help you in the detoxing phase of your weight loss plan. It’s important to find one that is natural and organic, and that does not contain some of the potentially harmful substances found in many over-the-counter products. Read the labels carefully, and choose one that has vitamins, enzymes, and ionic trace minerals.

Jump Starting Weight Loss

While there’s no magic bullet that will cause you to lose weight and keep it off, there are products available that will help jump-start your weight loss. Often in the form of meal replacement shakes, these products are helpful for three reasons. First, the best shakes are natural and are chock full of organic whey protein, enzymes, vitamins, and minerals. While you’re reducing your caloric intake, these shakes can help speed up the fat-burning process. Second, they’re easy. Learning new dietary habits is fraught with the perils of temptation; having an easy-to-prepare shake makes it easier for you to keep temptation at bay. Third, it’s heartening to see immediate results. If, for example, you were to lose ten pounds in ten days, you’re more likely to continue with your weight loss plan. The power of success can’t be underestimated.

Staying With the Program

Quick weight loss may be emotionally satisfying, but remember that, in order to actually keep the weight off this time, you’ll need to make a commitment to changing the habits that caused you to gain weight in the first place. A regular exercise plan, a support group, and a food diary are all helpful tools in staying with the program.

Success for Life

For many people, weight loss is the first step on the path to health, energy, and wellness. This natural healing journey can and should begin with a detoxing cleansing system that rids your body of its toxic build-up.

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How to determine what you want in Life

What do you really want in life?

Most people don’t discover what they want in life until it’s time to die – and that’s a shame.

Most people spend the best years of their lives watching television or doing things they dislike. An author described humanity by saying, “Most people die at twenty and are buried at eighty.” Are you one of the living zombies?

What do you really want in life?

Some people struggle in answering such questions. When asked what they want or what their goals in life are, many are unsure. They dillydally in their decision, hardly giving any thought about what they want in life. People without definite goals are letting time pass them by. Are you one of these people?

If you are undecided about what you want out of life, do not worry. There are many ways of discovering your purpose in life.

To discover what you want in life, try looking deep into your heart. Oftentimes, people are ruled by logic. People live by what they think they should be or by what others like them to be. The discovery process is the perfect time to listen to your heart. What your heart desires come from the whispers of your authentic self. Your authentic self is the real you.

Listen to your heart to be able to listen to your authentic self. What your heart says usually feels right. What your heart desires is what you usually love to do and this represents your passion. Anything done with passion is like a play where the task is accomplished without hesitation. You pour out your very best and feel no pressure or resistance.

You will totally enjoy doing things that are your passion. Setbacks, difficulties, and obstacles will make it more challenging, but should not deter you from pursuing your goals. Naturally, there may be barriers that may prevent you from reaching your goal, but your heart’s desire will find ways to overcome these barriers so that you may ultimately get what you want in life. Remember this: the universe supports people who are pursuing their passion and those who are pursuing their destiny.

However, this does not mean that you don’t use your head. People are born with both the mind and heart. Your duty is to live your best life and be in harmony with your mind and heart. The poet Rumi wisely said, “Live completely in the head and you cannot feel the breath and rhythm of life. Live completely in the heart and you may find yourself acting like a love-struck fool with poor judgment and discipline. It’s all a fine balance – the head and heart must forge a lifetime partnership if one wants to live a beautiful life.”

Listen to your instinct. Part of human nature is the mysterious and spontaneous reaction to things. Oftentimes, these are called instincts. Your authentic self communicates with you and guides you via instincts. Instincts are those gentle nudges that urge you to act and follow a certain path. Your role then is to listen attentively.

Oftentimes, we listen to what others say and allow them to run our lives. Parents often do this to their children. “We come from a family of doctors, so my son must also be a doctor.” How often do we hear this from parents who have good intentions for their children? Parents unconsciously block the true expression of their child’s real self and calling. Friends and critics will discourage you and point out the impossibility of your dream. Before heeding their advice, evaluate the accomplishments of the critics. Did they achieve their dreams? Do they dream big at all?

Remember, it is your destiny that is in line, not theirs. It doesn’t mean, though, that you will not listen to what other people say. Hear them out just the same. But the final decision should be yours.

There is only one thing to remember: Every person, to live truly and greatly, must define how he wants to live and what his brightest life will look like. Listen to your instincts and follow your heart’s desire. You will never go wrong.

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De-Stress Yourself with Water, Oxygen, and Sunlight!

Oxygen, water, and sunlight are the most basic life-giving elements on this earth, without it we have no existence here, but our current lifestyles are so hectic, we seem to take it all for granted and not much thought goes into the fact that we need these elements daily to survive properly.

Our bodies are 70% water and we extract water from what we eat and drink. No doubt you heard that you should drink eight glasses of water per day. This is true although some people may need even more than that. Water is what hydrates you. Drinks like coffee, sodas, and alcohol will dehydrate you. Not to say that you should never drink them, but if you do, then drink extra water to make up for it.

How do you know if you are dehydrated? Here are some tips:

1) If you push your finger down on your skin and it does not pop back up immediately but feels a bit mushy and comes back slower, then you are dehydrated.

2) If your urine is dark yellow and has an odor, then you are dehydrated. Urine should be fairly clear and odor free. Note: there are foods such as asparagus or b-vitamins that will give your urine a dark color but that is natural and nothing to worry about.

3) If you are fatigued, your skin is flushed or your lips or mouth is dry then you may be dehydrated.

Sunlight is another element that we need to survive. We get lots of warnings that we need to protect ourselves from the sun and use sunscreen and stay indoors as much as possible. There is some merit to that, but we get vitamin D directly from the sun and you only need about 15 to 20 minutes to get that. As soon as the sun comes up, our spirits rise dramatically. Enjoying the sunshine can give you that boost, lift your spirits and make you feel better. Relaxing in the sun is a great way to de-stress.

Oxygen! Getting enough is vital, but alas, we have become shallow breathers, and many more of us than you realize don’t get enough oxygen.

Well, just look at the couch potato watching TV all day, or people that have machines that do most of the work for us. How often have you seen lawn maintenance personnel sitting on a lawn mower cutting the grass? We used to get out and push. It was a huff-and-puff job but you certainly would be breathing hard afterward.

Kids used to walk to school, now they take buses or get driven to school. How many of us sit in an office all day working at our computers? Then we go out for a sit-down lunch, work some more and get home and relax in front of the TV for the rest of the night trying to unwind from the mental stress of the day. Sleep and do the same routine the next day and the next day and so on. When do we really move our bodies?

There is a certain percentage of people that will go to the gym regularly or do cardio workouts and then you have people who dance etc. For those of you already doing that, good work!

We need oxygen for all the cells in our bodies to be healthy. The best way to do that is to move our bodies around and breathe deeply. Most exercise classes will get you there. It does not matter if you do weights, yoga, running, or walking. Get yourself moving and breathing.

You can also do breathing exercises while sitting or lying down. Get yourself comfortable and slowly breathe in through your nose and then slowly release from your mouth. Do this several times. Take a break for a few minutes and do it again several more times.

In short, drink water, breathe deeply, and get some sunshine! You will look and feel better!

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10 Steps to Help You Get a Great Night’s Sleep

How did you sleep last night?

I had a great night’s sleep, but when I woke up I thought what a powerful effect a great night’s sleep has on your metabolism, and I wanted to share with you some ideas about how to get a better night’s sleep.

Now my idea of a great night’s sleep is one in which you sleep soundly and wake fully refreshed and full of energy. During a great night’s sleep you rarely, if ever, think about your troubles, you never think about the news, and you usually fall asleep within 10 minutes of your head hitting the pillow (with positive thoughts in your mind).

Also, a key factor in determining if you had a great night’s sleep is if you dream ‘positive’ or ‘fun’ dreams. Because if your night is full of ‘bad’ or ‘stressful’ dreams then you’re most certainly tossing and turning throughout the night and NOT getting a night of “restful” sleep.

Why is it so important to get quality sleep each and every night? Your body and your mind break down and get worn out from stress during the day.

The only time that your body and your mind repair themselves and rejuvenate is when you’re sleeping. But it’s important to note here that “restful” sleep is the key. Tossing and turning all night or waking up every few hours is not considered restful sleep. I recently read an article that made it to my research center that stated the facts about how snoring affects your sleep and your health. People who snore tend to disrupt their sleep, on average, 300 times each night – now that’s not a restful night’s sleep! Now think about it this way for a moment – if you’ve been under stress lately, or if you’re mattress sucks, or if you just plain haven’t been able to sleep well for the past few weeks (or months), then you haven’t given your brain or your body the time it needs to repair itself.

So you actually start each and every day a little bit less focused and less metabolically healthy than the previous day.

Don’t try to catch up on your sleep. People tell me all the time that they know that they don’t get enough sleep during the week – but they “catch up” on the weekends. Let me put an end to that myth right now. That does not work!!! Your body and your mind need a regular sleeping pattern to repair and rejuvenate – without it, you’re actually deteriorating yourself rather than re-energizing yourself.

So what’s considered enough sleep?

Generally speaking, everyone should strive to get 8 hours of restful sleep. Now if you eat a very healthy diet and exercise properly, and give yourself a few mental breaks during the day, and if you sleep like a baby and awaken fully refreshed every day, then you might be the type of person who can get away with less sleep – maybe 6 hours each night.

On the other hand, if you experience extraordinary amounts of stress each day (mental or physical), then you’ll need more than 8 hours. A marathon runner, for example, tends to put his/her body through a lot of stress each day – that person needs more than just 8 hours because their body needs more repair time than normal. The same holds true for the person going through massive mental stress as well.

So what can you do to help facilitate a better night’s sleep for yourself and those around you?

10 Steps To Help You Get A Great Night’s Sleep:

1. Make a list of what you need to do the next day, write it all down, and keep that paper and pen near your bedside in case you think of anything else you need to do. When you write things down you giving your brain the signal that it no longer needs to think about those tasks.

2. Don’t watch television or listen to the radio (especially the news) before retiring for the night – and certainly do not fall asleep with the TV or radio on.

3. Read some inspirational or self-growth material for at least 30 minutes prior to bed. Your goal is to fill your mind with inspirational thoughts before falling asleep so that the last thoughts you have before drifting off are uplifting thoughts – as opposed to the stressful thoughts that most people fall asleep thinking about.

4. Make sure the room that you’re sleeping in is as dark a room as possible – the body is made to sleep when it’s dark out – the darker the room the more potential for a night of deep sleep.

5. Make the room as silent as possible – turn off all electric devices and ask others in the house to be as quiet as they can be.

6. Don’t eat for at least 3 hours before going to bed. When there’s undigested food in the stomach, your body is forced to focus on digesting that food rather than being focused on repairing your body and mind – which is what sleep is all about! The body was designed to digest food best while moving – not while laying down.

7. Try to go to bed at approximately 10:00 pm and wake at approximately 6:00 am. In Ayurvedic medicine, it’s believed that there are cycles that are the most conducive for certain activities. Going to bed at 10:00 pm and arising at 6:00 am appears to allow the body to rest the deepest, rejuvenate the most, and give the person the most energy throughout the day.

8. Don’t take drugs or vitamins/herbs that are supposed to help you sleep (unless required by your physician). Most of these artificial sleeping aids do nothing more than deadening your senses – the goal of ‘sleep’ is to give your body the time and means to repair itself and prepare for the coming day. When you drug yourself to sleep, every system in your body is slowed down, including all those systems that are responsible for repairing you.

9. Make sure that there’s a fresh air supply in the room. The air indoors is said to be some of the most toxic air around. When you sleep, you’re only able to breathe in the air that surrounds you in your enclosed bedroom. Try opening a window (if it’s cold outside then just open the window a crack). The fresh air that comes in while you sleep will help your body repair itself because you’ll have access to cleaner, more oxygenated air.

10. During the day, do 60 minutes of mild exercise. If you don’t have time to do 60 minutes in a row, then break it up into 2 – 30 minute sessions, 3 – 20 minute sessions, or 6 – 10 minute sessions — just get a full 60 minutes in. The best exercise when talking about general health and preparing your body for a great night’s sleep is walking.

I wish you the best night’s sleep tonight and every night.

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Do You Use Your Body As A Garbage Can?

Do you clean off your plate even when you are already full? Do you finish the dinner scraps just because you can’t stand the thought of throwing out the food? Do you eat that last spoonful of chili in the pot just because nobody in your family wanted to finish it? To get rid of this extra food, do you choose to throw it right in your mouth?

If that sounds like you, you are not alone. This behavior is very common. Most of us have been taught not to be wasteful. When we were little, we were told to clean off our plates, so it is deeply ingrained in many people’s minds. We feel guilty about throwing out any food, especially since we know that there are so many starving people in this world.

In addition, since we paid money for the food, we perceive leaving food on our plates as wasting money. It is especially true in restaurants – if there are not enough leftovers to take home, most of us will clean off our plates because we feel we have to get our money’s worth.

Do we stop to consider that day after day, it really adds up. All this food that we eat after we are already full turns into tens of pounds of body fat not to mention whatever additives, preservatives, pesticides etc are in the food we’re eating. You avoid wasting the food, but instead, you might be wasting your health, your goals, and your weight loss efforts.

Next time you are about to eat because you feel guilty for the wasted food, tell yourself:

“I Am Not A Garbage Can!”

Instead of throwing the unwanted food in the trash, you are throwing it into your stomach. By doing that, you are treating your body as a garbage can on an energetic level. You are not the chosen medium to gather stuff that nobody wanted to eat!

To get over the guilt associated with wasted food, think of it from the perspective that this excess food is actually serving a better purpose when it’s fed to your compost or your dog, or just throw it out! Let go! If that food is thrown out, it might cause you to be mindful about how much food you cook or purchase for a meal, and that less might be sufficient so that you can fulfill your appetite and not allow any leftovers.

When you eat everything off your plate, it is completely fine. Just do ensure you’re maintaining a good exercise regime. Also, don’t think that you are wasting your money if you don’t finish all the food you paid for. The money is already spent – you are not going to gain more money by eating more than you can fit in your stomach!

Aim to only eat when you are hungry. Treat your body well. Say it with me, “I Am Not A Garbage Can!”

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How The Environment Is Affecting Your Health

The effects of our polluted environment on our health can lead to illness and worse. There has been evidence in many parts of the world that soil conditions in agricultural landscapes have deteriorated significantly over the last 50 years, due to pesticides, heavy metals and air pollution. When people eat foods deficient in vital nutrients, specifically glyconutrients and vitamins it can begin to create malabsorption, due to the breakdown of the critical communication system within our body. This affects the body’s most powerful weapon, the immune system, and the body’s ability to heal itself.

A harsh environment of industrial pollutants, and chemicals, even in the products we use on our body, hair, face, our home, clothes, car… there are so many chemicals involved which can impair our digestive system, our liver, kidneys, our fertility and our brain leaving us wide open to diseases and infections.

Tap water, even plastic bottled water that we ingest contains chemicals, that pollute our bodies and also pollute our environment. The fine balance between all the mechanisms that help us digest our food and give our bodies the energy it needs to survive is being compromised every day by toxins all around us.

What can you do to help your body strengthen its own immune system?

You can aim to limit the number of toxins you ingest, consume, and use in your home. That includes the food you eat.

Choose local farmers, ideally organic fruit, herbs, and vegetables…grow your own organic produce where foods are pestacide-free, and have rich soil content due to mindful agricultural practices. Opt for a plant-based or Vegan lifestyle, where no animal by-products are used, specifically not in your food, as animals are fed growth hormones and other genetically modified supplementation and factory farming is of itself, a cruel and wasteful horror show of an industry that is contributing to the most pollution on the planet due to its carbon imprint.

You can counter much of the environmental pollution by supplementing your diet with Vitamin supplements from reputable sources, as well as mineral supplementation, pestacide-free and organically grown herbs either in tincture or oil form, and freshly grown and eaten in teas, salads and juices. In addition to ancient systems such as Chinese Medicine or African healing systems.

Exercise and oxygen; oxygenate your body daily; swimming, dancing, aerobics, running, walking, and deep yoga practice with pranayama focus to ensure a healthy immune system and blood flow.

Oxygen therapy tanks, cryo tanks, infrared saunas, chiropractory, acupuncture, Gua Sha, and cupping reduce inflammation and assist us with dis-ease even neurologically.

All these things and more can help us to maintain a healthy life in spite of the environmental pollutants all around us.

Regular detoxing is highly advised to support the liver and kidneys and the digestive system, flushing our organs of heavy metals, parasites, fungus and molds.

Our health is our most precious commodity. It is up to us to take care of our health when the industrialized world around us is ignoring the health of the planet, nature; animals and human life. We must take steps to improve our health ourselves, so we can enjoy a better life and have more energy to do the things that matter to us in life.

Disclaimer: This article is not intended to give any medical advice. Consult a health professional.

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The Power Of Cinnamon

More than 170 million people throughout the world suffer from diabetes and the number continues to climb. Could it be that many of these people could benefit from an easily accessible product such as cinnamon?

This spice, which most of us have in our kitchen, has been shown to have the power to cut blood sugar levels nearly as much as statin drugs!

The magic ingredient in cinnamon is believed to be a substance called MHCP. The MHCP is thought to be the reason cinnamon reignites the ability of fat cells in diabetics to respond to insulin and dramatically increase glucose removal.

In addition, two new studies reveal new evidence for the beneficial effects of cinnamon as an anti-inflammatory agent and support earlier research of its power as an anti-oxidant agent and an agent able to lower cholesterol, triglycerides, and glucose, and improve the functioning of insulin.

However, before you run out and buy a case of cinnamon, keep the following in mind. Eating mouthfuls of cinnamon straight from the bottle may not be the best solution. Table cinnamon is not water soluble, which means it can build up in the body with unknown consequences.

Also, some of the beneficial qualities of cinnamon, such as lowering total cholesterol, only occurred by taking the capsule form. It is believed that a person’s saliva may have some harmful effects on cinnamon.

Do not despair; there are still plenty of benefits if you don’t have time to get cinnamon capsules. It is my guess that most of us will just use the cinnamon we have sitting in the cupboard.

Just a half a teaspoon a day is all you need to get the blood sugar reducing benefits. You can also get the effect by simply soaking a cinnamon stick in your next cup of tea.

While many type II diabetics are finding a great improvement in their health with cinnamon supplementation, the good news does not end with help for diabetes. Many non-diabetics are discovering the energy boosting properties of this wonderful spice and use cinnamon as a daily energy tonic.

There is also speculation by researchers that cinnamon can help people with pancreatic cancer. Pancreatic cancer is a disease were unusual amounts of insulin are produced by the pancreas in response to a cancer tumor. This causes insulin resistance in the cells and prevents the cell from getting glucose. In theory, researchers think cinnamon might help overcome this resistance.

Insulin resistance may also be involved in diseases such as Alzheimer’s according to some scientists. Studies are ongoing to test this theory.

The powers of cinnamon cannot be denied and its help for some diabetics and pre-diabetics has been nothing short of miraculous.

Of course, this does not mean to rush out and gorge on cinnamon rolls and cinnamon flavored pie. There is too much sugar in that diet. The best options are taking capsules or sprinkling a half teaspoon of cinnamon on what you normally would eat.

Don’t forget to inform your doctor before taking cinnamon as it might have interactions with other medications.

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Take A Break From The Game – Where Is Your Attention?

Life can be a stressful game if you believe it to be. While there are outside circumstances that are outside of our control, there are also many circumstances within our control. No matter what though, the game of life is played until the end. Like all games, players will inevitably have a moment or two of frustration at how the cards have been dealt. People grow frustrated with the rules and regulations of the game, feeling despondent at how some people are able to ‘bend’ the rules while others are incapable of doing so. Stress and anxiety ensue and we have individuals and even communities needing to find ways to alleviate the many problems. Some people are able to react well or have the ability to cope and thrive with the stress and anxiety of modern life, with all the trials and tribulations that playing ‘the game’ entails. However, some people cannot cope well with stress and anxiety, eventually making that person susceptible to dis-ease either physically and or mentally.

The question is, where is our focus? The average person copes with considerable day-to-day stress and anxiety, embracing it as just a part of life’s journey, but there are abundant ways to incorporate stress relief methods into your lifestyle, and depending on each person, choosing one or more methods or activities that will work to give you a reprieve from the stressor, is highly beneficial, rather than remain in apathy. Avoid unhealthy and temporary vices that take the ‘edge off’ temporarily, common methods that people use as stress relief, such as drinking and smoking are harmful in excess due to the habit-forming effects of nicotine and alcohol on the body and brain. Alcohol is rapidly metabolized by the body and can impair judgment fairly quickly, and in large quantities, it may also cause damage to a person’s liver. Smoking poses even more long-term health risks, in the form of lung cancer and various other respiratory problems, so you want to find healthier ways to co-exist with environmental stressors, without compromising your health.

Focus on beauty, joyfulness, love, peace, tranquility, quiet, stillness, and connection while you traverse the journey of life. Music helps us get into these states. No matter the genre if we like the music, then we attach meaning to it in our many moments; the score/accompaniment on our life’s journey. Classical or symphonic music in particular is a scientifically proven effective form of stress relief.

Psychiatrists believe that classical music is at a much higher standard compared to most contemporary music due to its frequency. The melodies have several beneficial effects on the human psyche, from soothing feelings of anxiety and tension to helping stimulate some areas of the brain. While there are some samples of more modern compositions that can achieve similar effects, most studies show that there is a lack of consistency in this. Popular myth holds that Mozart’s compositions tend to be the best stress relief music, with Bach, Vivaldi and Beethoven also having similar effects.

While navigating the game of life, experiencing nature is the most grounding. With so many facets of nature to explore, that are highly relaxing, and deeply inspirational, the connection to the Earth, Sea and Sky is unmatched. Remember, we create our reality, so make it great. Include time appreciating the planet you live on and how it functions to support your existence, as you chase your dreams, goals, and aspirations. Life is a game, each of us players and actors in a big production. If we choose to play survival and struggle, we will play that hand, if we choose to thrive and rise we will play that hand. We don’t necessarily need to be victims of circumstance; countless trials and tribulations we might encounter when playing the game of life, we do have the power to change things up, and turn things around by the simple act of changing what we focus on.

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Aloe Vera and Its Natural Skin Care and Health Benefits

Aloe vera plants, particularly aloe barbadensis miller plants, have been used for centuries to help burns, cuts, and other skin ailments. It is known to have antiviral, antibacterial, and antifungal properties, which allow skin ailments to heal while reducing the risk of infection. Aloe gel can work as a natural anesthesia to reduce or alleviate pain caused by burns, cuts, and skin rashes. For severe sunburn, aloe vera gel cools the burning skin and helps speed up the healing process. The aloe gel inside the leaf is used as a natural healing salve.

Natural Aloe-Based Solutions for Skin Care and Health

As skin cells die, new skin cells must replace the old to promote healthy skin. Aloe creams and gels on the market can help enhance this process and to help with itching, burns, cuts, psoriasis, shingles, and other skin conditions. Commercial aloe products include everything from creams to lotions to nutritional supplements in pill or drink form. The products often combine aloe gel with other ingredients.

How to Buy Natural Aloe Products

Ideally growing your own aloe vera plants is the best most organic option, the next best thing is a natural aloe-based product. But before buying, be sure the products are all-natural with few or no added ingredients that could decrease the aloe’s beneficial properties. Read the ingredients on each product and learn why the ingredients were added. You’ll find some products, to have added natural ingredients to enhance the product’s skin care and health properties.

If you have psoriasis, for instance, aloe vera can assist you to soothe this condition in particular. If you work in the sun or are outdoors a great deal, aloe vera can protect your skin from the sun’s harmful rays after exposure. Nature has everything we need to stay and maintain our health today and every day.

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Depression and Weight Loss-Gain

Depression can be considered one of the most severe conditions of a person’s life. Anyone suffering from depression can experience a gain in weight or loss. A sudden weight change can be a symptom of depression, as well as a side effect of something else. Some people can experience a certain change in their body weight, but without significant details of your lifestyle; diet, workout habits, and previous medical history, it is hard to decide exactly what effect Cortisol levels are having on your body weight.

Cortisol is a hormone secreted by the body that regulates blood pressure and metabolism. It also plays a vital role in the stress response and has become known as the stress hormone. When a person experiences stress, the body is in a fight or flight state, and inflammation in the body and other issues can ensue, as a result.

Serotonin, the happy hormone, with a biological function that is linked to memory in addition to numerous other functions is produced by bacteria in the intestinal tract. Depression can lead people to reach for external solutions to acquire a joyful and happy state, and many people reach for eating carbohydrates and sugars, (fast processed foods) to get that ‘high’ serotonin level.

If you experience depression, try eating a small quantity of selenium which can be obtained by eating foods such as total wheat bread, bran, brazil nuts, onions, tomatoes, and broccoli. Including some of these foods on a regular basis as a maintenance plan. Also include adequate consumption of salads and vegetables in your meal plans. Fatty acids and antioxidants present in these nutrient-rich foods are very helpful for brain cognition.

A daily routine, time spent in nature, cooking, gardening, and engaging in a hobby or project can assist in maintaining a healthy and stable mental outlook, while also seeking professional therapy for tools to navigate the condition is advised. Keeping your metabolism and blood sugar levels normal, will stabilize your mood, and should ease depression symptoms. Exercise is highly encouraged and has been proven to boost mood and treat mild to moderate depression effectively. If it is not possible to exercise for 1 hour just start with 15-20 min daily; a quick walk, cycling, dance, yoga, or swimming are great ways to add movement to the body and allow the body to help in the healing process.

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Emotional Eating

People commonly eat more whenever celebrations arise, such as birthdays and holidays. A new study found out that people who have the tendency to eat in response to external factors, such as holidays and celebrations, have lesser problems in dealing with their weight loss than those people who eat in response to their emotions (considering internal factors). The study also found out that emotional eating was associated with weight regain for people who lost weight.

Lead author Heather Niemeier of Miriam Hospital’s Weight Control and Diabetes Research Center states that they have findings that the more people report eating to respond to thoughts and feelings such as when one is lonely, the less weight they lose in a behavioral weight loss program. The findings also showed that among those who have successfully lost their weight, those who report emotional eating were more likely to regain it. The authors noted this as important since one of the greatest challenges in facing the field of overweight and obesity treatment remains the problem of weight regain following weight loss. According to Niemeier, participants in behavioral weight loss programs lose an average of ten percent of their body weight, and these losses are associated with significant health benefits. Unfortunately, the majority of participants return to their baseline weight within three to five years.

In this particular study, the researchers analyzed the individual’s responses to a questionnaire that is widely used in overweight and obesity research called the Eating Inventory. The Eating Inventory is a tool designed to evaluate three aspects of eating behaviors in an individual such as cognitive restraint, hunger, and disinhibition. For more specified research, Niemeier and her team only focused on the disinhibition aspect of the Eating Inventory. Although past studies have suggested that disinhibition as a whole is an accurate predictor of weight loss, the scale itself includes multiple factors that could separately forecast outcomes. Niemeier said that the disinhibition scale will evaluate the impulse eating in response to emotional, cognitive, or social cues. Their goal was to examine and isolate the factors that make up the disinhibition scale, and then determine if these factors have a specific relationship with weight loss and regain.

Those included in the study are divided into two groups. The first group was composed of 286 overweight men and women who are currently participating in a behavioral weight loss program. The second group on the other hand included 3,345 members of the National Weight Control Registry (NWCR), an ongoing study of adults who have lost at least thirty pounds and kept it off for at least one year. According to the study, by examining these two different groups, they were able to evaluate the effect of disinhibition on individuals attempting to lose weight, as well as on those who are trying to maintain weight loss. Upon further examination, the researchers found that the components within the disinhibition scale were to be grouped in two distinct areas: external and internal disinhibition. External disinhibition describes experiences that are external to the individual, while internal refers to eating in response to thoughts and feelings, which includes emotional eating. Results showed that in both groups, internal disinhibition was a significant predictor of weight over time. For those people enrolled in weight loss programs, the higher level of internal disinhibition, the less weight is lost over time.

Their research has suggested that attention should be given to eating that is triggered by thoughts and feelings since they clearly play a significant role in weight loss. Internal disinhibition, however, predicted weight change over time above and beyond other psychological issues including depression, binge eating, and perceived stress. Further modification of treatments in order to address these triggers for unhealthy eating and at the same time help the patients learn alternative strategies could improve their ability to maintain weight loss behaviors, even in the face of affective and cognitive difficulties.

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Aerobic Benefits and History

Aerobic Benefit:

The word “aerobic” means “with oxygen”. Researchers consistently recommend that regular physical activity with healthy eating habits is the most efficient way to keep yourself fit and control your body weight. Aerobic activity helps you to control or reduce your weight by using excess calories that otherwise would be stored as fat. Everything you do uses the calories including sleeping, digesting food and breathing. Any physical activity to what you normally do will use extra calories. So doing regular aerobic exercise gives you a sense of positive attitude that helps to counteract stress. Aerobic activity increases the bodyís production of endorphins.

Benefits of aerobics:

* The heart works more efficiently and becomes stronger.

* It helps to control your weight.

* Reduces the risk in developing diabetes, obesity and any heart disease.

* There is an increase in good cholesterol and decrease in bad cholesterol.

* It increases endorphins.

* Increases the body’s ability to take in oxygen and makes you breathe faster.

* It helps to reduce and control body fat.

* Improves the body muscle strength and flexibility.

* Improves the quality of sleep that freshens you early the next morning.

* Helps to avoid chronic diseases like heart disease and hypertension.

* Aerobics increases resistance to fatigue and gives you more energy.

* Improves your mood and reduces depression, stress and anxiety.

* It avoids overheating.

* Aerobics pumps the blood faster and more forcefully.

* Helps in the prevention of cardiovascular diseases.

* Builds muscular strength and makes your body more flexible.

* Helps to reduce blood pressure.

* Prevents certain types of cancer also.

In short, aerobics burns your fat. Aerobics makes you live longer and live healthier and happier.

It builds up a positive attitude in you and changes your perception of looking towards life.

Regular aerobic exercises will force the heart to gradually enlarge and it is important to always target your heart rate.

Here safety is first:

A vigorous aerobic routine can cause sprains and injuries if you don’t warm your body up first. If you have any medical concerns consult your doctor.

Aerobic history: ‘Origin of the way ending in a fit and healthy world’

Aerobics is nothing but a system of exercises to help prevent coronary artery diseases which were first put forward by a physician called Dr. Kenneth H. Cooper in San Antonio air force hospital in Texas. Shortly after the publishing of Cooper’s book about the exercise system, Aerobics in 1968, a person known as Jackie Sorenson developed a series of dance routines known as the aerobic dance to considerably improve cardiovascular fitness. In this way, aerobic dance became widely adopted in the United States and many other counties, for around two decades. The number of aerobics participants in the US alone was estimated at 6 million in 1978 to 19 million in 1987.

Aerobics since the day of its introduction is a fit and healthy exercise for a lean, toned body structure and has expanded from in-class Aerobics classes to water Aerobics, Dance Aerobics; Zumba, Afro, Latin…

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Adrenal Fatigue And How To Beat It.

Your adrenal glands are two tiny pyramid-shaped pieces of tissue situated right above each kidney. Their job is to produce and release, when appropriate, certain regulatory hormones and chemical messengers.

Adrenaline is manufactured in the interior of the adrenal gland, called the adrenal medulla. Cortisol, the other chemical from the adrenal gland, is made in the exterior portion of the gland, called the adrenal cortex. The cortex also secretes androgens, estrogens, and progestins. Cortisol, commonly called hydrocortisone, is the most abundant — and one of the most important — of many adrenal cortex hormones. Cortisol helps you handle longer-term stress situations.

In addition to helping you handle stress, these two primary adrenal hormones, adrenaline, and cortisol, along with others similarly produced, help control body fluid balance, blood pressure, blood sugar, and other central metabolic functions.

In the heightened nervous state of adrenal burnout, the body overproduces adrenaline, cortisol, and other stress hormones. Constant stress and poor nutrition can weaken the adrenal glands. Eventually, this causes the adrenal glands, the front line in the stress reaction, to show wear and tear and become depleted. This frequently leads to impairment in the thyroid gland, which can cause a further decline in energy level and mood and is one of the reasons why many people have thyroid glands that donít work well.

When stress continues over prolonged periods of time, the adrenal glands can deplete the body’s hormonal and energy reserves, and the glands may either shrink in size or hypertrophy (enlarge). The overproduction of adrenal hormones caused by prolonged stress can weaken the immune system and inhibit the production of white blood cells that protect the body against foreign invaders (in particular lymphocytes and lymph node function).

Adrenal dysfunction can disrupt the body’s blood sugar metabolism, causing weakness, fatigue, and a feeling of being run down. It can also interfere with normal sleep rhythms and produce a wakeful, unrelaxing sleep state, making a person feel worn out even after a full night’s sleep.

Common Causes of Adrenal Stress

  • Anger
  • Fear / Worry /Anxiety
  • Depression
  • Guilt
  • Overwork/ physical or mental strain
  • Excessive exercise
  • Sleep deprivation
  • Light-cycle disruption
  • Going to sleep late
  • Surgery
  • Trauma/injury
  • Chronic inflammation
  • Chronic infection
  • Chronic pain
  • Temperature extremes
  • Toxic exposure
  • Malabsorption
  • Maldigestion
  • Chronic illness
  • Chronic-severe allergies
  • Hypoglycemia
  • Nutritional deficiencies
  • Testing for Adrenal Health

In order to determine the health of your adrenal glands, you need to have simple blood, urine, or saliva test such as the Adrenal Stress Index performed by your practitioner. Cortisol levels can be checked by blood in the morning or throughout the day by a saliva test. DHEA, and Epinephrine, are some other indicators of adrenal function. The information provided by testing can help to determine the most appropriate type of treatment.

Associated Symptoms and Consequences of Impaired Adrenal Functioning

  • Low body temperature
  • Weakness
  • Unexplained hair loss
  • Nervousness
  • Difficulty building muscle
  • Irritability
  • Mental depression
  • Difficulty gaining weight
  • Apprehension
  • Hypoglycemia
  • Inability to concentrate
  • Excessive hunger
  • Tendency towards inflammation
  • Moments of confusion
  • Indigestion
  • Poor memory
  • Feelings of frustration
  • Alternating diarrhea and constipation
  • Osteoporosis
  • auto-immune diseases/hepatitis
  • Lightheadedness
  • Palpitations [heart fluttering]
  • Dizziness that occurs upon standing
  • Poor resistance to infections
  • Low blood pressure
  • Insomnia
  • Food and/or inhalant allergies
  • PMS
  • Craving for sweets
  • Dry and thin skin
  • Headaches
  • Scanty perspiration
  • Alcohol intolerance

Treatment

Lifestyle changes such as:

Eating steadily, all day long. Skipping meals is one of the worst things you can do for your body. When you’re hungry, your blood sugar drops, stressing your adrenal glands and triggering your sympathetic nervous system. That causes light-headedness, cravings, anxiety, and fatigue. Another drawback to skipping meals: The resulting low blood sugar can affect your ability to think clearly and shorten your attention span.

Skipping breakfast is particularly bad, as it is a sure-fire way to gain, not lose, weight. If you start each morning with a good breakfast and “graze” healthfully every two to four hours, your blood sugar will remain steady throughout the day. You’ll feel more rested and energetic.

Eat protein with every meal. Eat Complex carbohydrates such as brown rice. Avoid sugar, junk food, white pasta, white rice, and white bread.

Absolutely NO Caffeine. Coffee/Sodas overstimulate your adrenals and they deplete important B vitamins.

Coffee does not give you energy; coffee gives you the illusion of energy. Coffee actually drains the body of energy and makes you more tired, because of vitamin and adrenal depletion.

Exercise to relax. Walking, Yoga, deep breathing, meditation, or stretching. No vigorous or aerobic exercise depletes the adrenals.

Avoid alcohol, processed foods, and tobacco. Nicotine in tobacco initially raises cortisol levels, but chronic use results in low DHEA, testosterone, and progesterone levels.

Reduce stress; learn relaxation techniques such as deep breathing, visualization, and progressive muscle relaxation.

Helpful Supplements

The use of small amounts of natural adrenal hormone (hydrocortisone) to bring slightly low adrenal function up to its proper normal daily range is often helpful.

Take a daily multivitamin to provide nutritional support to the adrenal gland.

Vitamin C 1,000-3,000 mg a day

L-Theanine 100-400 mg a day

Pantothenic Acid (Vitamin B5) 300 mg a day

Licorice (Glycyrrhiza glabra), no more than 1000 mg of glycyrrhizin

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10 Ways to Manage Work Stress for Women

Women are more prone to the workplace because of the many roles they play in life: as a career woman, wife, mother, daughter, and friend. Women work way beyond the 9-5 shift, often having to rush home to cook dinner, help the kids with homework, and prepare the next day’s office attire for the hubby. The stress and anxiety caused by endless tasks and impossible deadlines in a high-speed, high-tech world have made women’s lives a living web of complexity.

The question is: How can women cope with stress and anxiety? The first step is to dissect the problem and understand how these psychological and emotional conditions make women’s lives more difficult.

Stress is a combination of fatigue, restlessness, depression, over-focusing, and over-all gloominess that is a consequence of overwork and other domestic or personal problems. The difficulty of trying to balance time between work and the home has caused many women to suffer from stress. Personal or relationship issues like divorce or separation have also been the cause of anxiety and panic attacks among women. Women who own and manage their own businesses are also prone to stress. Their high drive for business success cannot always protect them from times of depression and overwork. Career women, on the other hand, have to confront office politics, gender discrimination, sexual harassment, and the fear of being laid off.

But there’s still hope for over-worked, stressed women. Here are some practical ways for women to reduce and manage work-related stress:

1. Put up relaxing scenes- It could be a poster or a small painting with beautiful scenery. You can even download screen savers of beaches, waterfalls, clear lakes, and other scenes that help create a serene mood.

2. The To-Do-List- Use that Post-Its or other stick-on note pads. Color-code your notes and even put up an ‘alarm’ on your computer to remind you of priority tasks. The key is to know what to do first.

3. Time out – As they say, “All work and no play makes Jack a dull boy.” Take some time out to take a breather. Do way from reading emails the mostly junk. Do stimulating activities like sudoku or brainteaser. Reading some inspirational books like Chicken Soup for the Soul.

4. Rearrange your workstation – Add some “homey” look to your workstation… put up photo frames of your family or favorite pet. Whenever you feel stressed out just glance at their happy faces or cuteness and you’ll find yourself smiling back!

5. When a plant isn’t just a plant – Having a plant around your workplace is good stress relief. Studies show that looking at something green like a plant helps soothe your eyes after facing the computer monitor all day or after reading for a long time. Focusing on a green plant will have a soothing effect.

6. Exercise – Walking, climbing the stairs, or going out to run helps fight stress. Physical activity helps gets rid of tension. During a workout, your body releases endorphins which help your body to relax. Endorphins also act as natural pain killers. There are a lot of exercise videos that you can use ranging from the standard aerobics to pilates, tae-bo, and a host of other fitness programs.

7. De-clutter- A cluttered workstation like pens, pencils, notepads, and tons of papers spread around every inch of your workplace adds to your stress. Make your work environment more appealing by organizing your things and throwing away things you no longer need.

8. Set Boundaries- Communicate and assert yourself, and make your co-workers aware that you are not interested in THE TEA because workplace gossip leads to a very slippery slope that could lead to you being the target of bad juju. So tread carefully.

9. Go less in your caffeine intake- caffeine even is popularly known as a stimulant, too much of it adds to the stress and even leads to depression.

10. Eat a good breakfast- Don’t skip meals even if you are indeed in a hurry. Studies show that if you make it a practice to eat breakfast every day, your body gets more of the needed proteins to give you an energy boost to face the working day.

Beat work-related stress without beating yourself up. Learn how to relax. Sure…we have duties and responsibilities but if you don’t learn to relax— burnout is what you get! Make an effort to relax. Listen to good music. Try not to smoke. Because if you don’t watch out, the results would be hypertension…depression… and a plethora of other ailments that can sidetrack your career and home life. It’s time to regain a sense of balance if you want to stay alive for a long, long, long time.

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