The quality of our lives is determined by the quality of our health. You can have all the money in the world but if you go through your day feeling tired, fatigued or weak, you can’t be living your life to the fullest. Here are 25 quick tips to increase your health and fitness:
1. Diets are evil
Because of their temporary nature, diets don’t work. The people who do lose weight end up gaining it back again once they come off the diet. Instead of dieting, try to change your lifestyle. The changes you make to the way you eat should be sustainable for the rest of your life.
2. Get rid of the junk food
The easiest way to ensure that you don’t eat the food you shouldn’t is to make sure it isn’t available. Go through your fridge and toss out all the junk food. Next time you go grocery shopping, make sure that you don’t buy more.
3. Make use of healthy snacks
Having a snack between your meals is a good idea – as long as they’re healthy. Stock up on fruits, veggies, nuts and seeds. Have them readily available for whenever you might feel hungry. This means both at home and at the office.
4. All carbs are not created equal
While carbohydrates are a necessary part of your diet, there are some that do more damage than good. Avoid white carbs wherever possible and switch to the whole-grain alternatives.
5. Kill the caffeine addiction
Whether it’s coffee or soft drinks, caffeine is a drug. It’s a legal drug but a drug nonetheless. If you feel the need for a warm drink, choose an herbal tea instead.
6. Don’t forget the fat
Although trans-fats and the like should be avoided, you need to consume sufficient essential fatty acids. Make sure you are getting your omega-3 and omega-6 fats. These can be found in flax oil, nuts, and seeds.
7. Water is your friend
Your body is made up mostly of water. The problem is most people walk around dehydrated. If you are feeling thirsty, it’s too late: you are already dehydrated.
8. Breathe deeply
Oxygen is more important than water for your health. You can survive days without water but only minutes without oxygen. Most people today have very shallow breathing and are not getting enough air. Breathe deeply from your diaphragm to ensure your cells are well oxygenated.
9. Eat your veggies
Vegetables are rich in micronutrients (vitamins and minerals) that are essential to your health. Plus they have a cleansing effect on your body because of their alkaline pH.
10. Buy organic
Much of the commercial produce available today is devoid of nutritional value due to the depleted soil used in the industrial farming process. Organic produce also has the benefit of tasting a lot better. It might be more expensive but the benefit is well worth it.
11. Get friends that live healthy
The ongoing interaction with people who have the health you desire will be a positive influence on you. It is far easier to make the transition to healthy living when you have the social support.
12. Find healthy foods you enjoy
Just because you are eating healthy does not mean you need to suffer eating foods you hate. Look for healthy foods you enjoy and eat them more often. Find recipes online that are both healthy and enjoyable.
13. Take your lunch to work
Not only will brown bagging your lunch save you some money, it will help you avoid eating unhealthy foods for lunch. Take the extra time to make your lunch in the morning or make extra for dinner and eat the leftovers.
14. Eat out intelligently
For the restaurants that you visit frequently, find out the menu choices that are healthy options. This way, you can enjoy going out without jeopardizing your health.
15. Give yourself a cheat meal
Every now and then, it’s okay to indulge in something you know that it is not good for you but you enjoy. You shouldn’t deprive yourself. Just make sure that this only happens from time to time.
16. Sleep deeply
Get a good night’s rest every evening. Sleep in a quiet room that is dark for the appropriate amount of time for you. Most people have heard that you need 8 hours of sleep for proper health. In my experience, the amount of sleep I need varies with my eating habits and exercise. When I am living in a healthy manner, I find I feel fully energized with about 6 hours of sleep. Find the amount of sleep that is right for you.
17. Schedule exercise
Make your workout an important appointment for yourself. Schedule it at a specific time and place. Make it as important to you as a business meeting or doctor’s appointment.
18. Get a workout buddy
Sometimes your motivation to exercise wanes. When you have a partner that pushes you, it is far easier to take action. Working out with a friend also tends to make it a lot more fun.
19. Exercise aerobically
Cardiovascular exercise helps to burn fat and raises your metabolism. It also strengthens your heart and lungs. Do at least 30 minutes of aerobic exercise at least 3 times a week.
20. Don’t forget to stretch
Stretching is important for your flexibility and the recovery of your muscles. Don’t stretch a cold muscle – it’s a good way to injure yourself. If you stretch before your workout, only do so after warming up. It’s always a good idea to stretch after a workout where your muscles are already warm.
21. Train for strength
Building muscle not only increasing your strength but also increases your metabolism. Strength training also stimulates the release human growth hormone in your body which slows the aging process. It’s important to engage in strength training 2-4 times a week.
22. Make exercise a habit
The easiest way to follow through and make sure that you exercise is to make it automatic. Exercise at the same time every day if possible.
23. Get a trainer
Although a personal trainer is not necessary, having one while you start out exercising can be very helpful. They can show the proper form for exercises and help motivate you to really push yourself.
24. Make changes gradually
If you’ve been living an unhealthy lifestyle for a long time, the challenge of healthy living can seem daunting. Instead of trying to change everything at once and getting overwhelmed, make sustainable changes gradually.
25. Don’t give up
If you fall back into unhealthy patterns, there is no reason to beat yourself up about it. Identify why the lapse occurred and learn from your mistakes. Move forward with this knowledge and continue to move towards health.
This article was written by Anand Dhillon. Anand writes about personal development at www.AnandDhillon.com. For more from Anand, read his series, How to Master Money & Wealth.
By Maddie Ruud
http://hubpages.com/hub/Body_Scrubs
Coffee Body Scrub
Coffee tightens and rejuvenates skin, while raw sugar exfoliates, and olive oil seals in moisturize.
Ingredients
- 2 cups of coarse ground coffee
- 1/2 cup Turbinado raw sugar
- 3 Tbsp olive oil
Instructions
Combine all ingredients in medium bowl. Take a warm bath or hot shower to open your pores and hydrate your skin. Rub the coffee mixture into your skin in large circles with even, firm pressure. Shower to rinse, pat dry, and follow with unscented body lotion or light vegetable oil.
Lemon Salt Glow
Sea salts bring a healthy glow to dull, dry skin,.which may then benefit as much from the antioxidant properties of lemon as the rich nutrition of almond oil.
Ingredients
- ½ cup sea salt
- ½ cup sweet almond oil
- ½ tsp finely grated lemon zest
Instructions
Combine all ingredients, taking extra care not to let any water touch the ingredients, as it will dissolve the salts. Store in an airtight container in a cool, dry place. Before showering, swirl ingredients together with fingertips to reintegrate, then apply to body in firm scrubbing motion with hand or soft washcloth. Step into the shower and let power of the water stream rinse off the mixture. (Particularly effective as an exfoliant and moisturizer for a smooth, nick-free shave.)
When considering a treatment plan for breast cancer, it is important to weigh your options. Chemotherapy is an effective cancer treatment but it is not without side effects so it is important that you are aware of them. The primary function of Chemotherapy is to kill cancerous cells by poisoning them, however, healthy cells can be harmed as well. The body’s immune system can be rendered helpless. First and foremost, you should talk to your doctor about hormonal therapy and nutrition counseling. It is important to continue exercising and eating right regardless of treatment. Also, when discussing Chemotherapy with your doctor, don’t be afraid to ask difficult questions. These include: What kind of side effects can I expect from this treatment, Would you consider this treatment yourself, What is the success of this particular drug? (if it is an oral chemotherapy). Doctors are used to getting asked hard questions and will tell you the truth. Also, tell him if you wish to use supplements or vitamins while on the drug. Maybe your doctor can recommend a diet plan or a nutritionalist who can help you manage your weight. If you have nausea, sometimes a medicine can alleviate it or try drinking herbal teas such as chamomile or peppermint. Drink plenty of water to flush out the toxins and when you are done with treatment, try a detox system. Homeopathic remedies can be helpful: massages, acupunture, reflexology. Chemotherapy will usually leave you fatigued so don’t skip sleep when needed.
‘Information provided by http://www.canceractive.com/cancer-active-page-link.aspx?n=248
Hearty Meatball Lasagna
I found this recipe on the Doctor Oz website and it looks pretty tasty. Give it a try and go to www.drozshow.com for more recipes!
Ingredients
1 box whole wheat lasagna sheets, cooked
3/4 lb chopped portobello mushroom caps (about 5) or white button mushrooms
1 10 oz. bag baby Swiss chard or baby greens (can also use frozen chopped spinach as a substitute, thawed and well drained)
2 cloves garlic, minced
1 lb part skim ricotta cheese
1 egg
Pinch grated nutmeg
1 lb part skim mozzarella, thinly sliced or grated
1/4 cup grated Italian cheese
8 meatballs
Your favorite high-quality jar tomato sauce (no meat in it)
Directions
Preheat oven to 375.
Toss mushrooms with 1.5 tbsp olive oil on a baking sheet. Roast mushrooms until tender and cooked through, about 25 minutes, stirring occasionally. Transfer into a medium bowl and mash 8 meatballs into mixture. In a large saucepan, sauté chard in remaining olive oil and garlic over medium heat until wilted. In a medium bowl, combine the ricotta, cooked chard and egg. Season with salt, pepper and nutmeg.
Add sauce to the bottom of an 11×14 pan, add a layer of cooked lasagna noodles over, then spoon the ricotta mixture over the top. Then add some meatball and mushroom mixture on top of that. Then place a few very small pieces of mozzarella (spread out) and more sauce to cover layer. Repeat 3 or 4 times. Top last sauce layer with remaining mozzarella (this should be most of it) and sprinkle with grated cheese and fresh cracked pepper. Cover with foil and bake for 45 minutes, remove foil and cook additional 15 minutes.
Breast Cancer Charities of America is dedicated to finding a cure and with your help we can make it possible. Here are some ideas for raising money in your area that can help BCCA reach its goals.
1.) Hold a neighborhood street party. This is a great way to get to know your neighbors and help the foundation. Have everyone bring their favorite food dish and lawn chairs. Set up games for the kids. Ask everyone if they could donate $10 per family and let them know it is for a good cause.
2.) Bake Sale. No one can resist sweets! Try holding it in a high traffic area such as a parking lot, school, park. Treats can sell for 50 cents to $2. Next, just sit back and watch the money roll in.
3.) E-Bay. Sell products on this popular website and raise money for Breast Cancer Charities of America without even leaving your home.
4.) Car Wash. Invite your friends to assist you in holding a car wash. Send out flyers to advertise the event. Make sure you have all the supplies needed and enough space. Add special features such as waxing, tire shining, vaccuming, and shampooing interiors.
5.) Garage Sale. This is the simplist way to unclutter your house and raise money for a good cause. Set up signs in the neighborhood and advertise in the local newspaper.
6.) Craft or Painting Sale. Auction off some of your artwork for the proceeds to go to BCCA. Create art with a breast cancer (igopink) theme that will raise awareness.
Looking for the perfect shopping list that’ll leave your kitchen filled with healthy yet satisfying food, look no further. Here”s our Anti-Cancer Shopping List. What are some of your favorite healthy foods to add to this?
Vegetables & Fruits
- leafy greens
- brussels sprouts
- tomatoes
- beets
- carrots
- sweet potatoes
- squash
- broccoli
- onions, leeks, shallots
- mushrooms
- lentils
- peppers: bell, jalapeno
- spinach
- oranges
- grapefruit
- lemon
- lime
- apples
- berries – blueberries, strawberries, raspberries
- apricots
- pomegranates
- mango
Whole Grains
- whole grains (bread, pasta, tortillas)
- oats
- flaxseed
- quinoa
Proteins
- salmon
- mackerel
- tilapia
- tuna
- soy products (tofu, beans, milk)
Spices & Herbs:
- turmeric
- ginger
- cinnamon
- rosemary
- curry
- chive
- garlic
- basil
Nuts/seeds/oils
- pecans
- walnuts
- almonds
- hazelnuts
- flaxseed/flaxseed oil
- olive oil
- canola oil
Desserts/sweeteners
Beverages
- green tea
- ginger tea
- red wine (1 glass/day)
We absolutely love this recipe and it can be changed up to be made with any of your favorite frozen fruits. When possible, look for the frozen fruits that are natural, not sugar added (they sometimes sneak in extra sugar without you even knowing). You’ll never believe how tasty this is and it’s healthy to top it off!!!
For the topping:
- 3⁄4 cup sliced almonds, lightly crushed
- 1⁄3 cup quick-cooking oats
- 2 teaspoons splenda
- A hefty pinch of ground cinnamon
- A pinch of freshly grated nutmeg
- 1 tablespoons low cal butter, softened
For the filling:
- 1 bag frozen raspberries (10 ounces), thawed
- 1 bag frozen blueberries (10 ounces), thawed
- 1 tablespoon splenda
- 1 tablespoon cornstarch
Preparation
Pre-heat the oven to 375°F.
Grease four 6-ounce ramekins and transfer them to a foil-lined baking sheet and set aside.
To make the topping, in a bowl, combine the almonds, oats, sugar and spices. Add the butter, and, with your fingers or a fork, rub the butter into the dry ingredients until large, coarse crumbs form. Set aside while you make the filling.
To make the filling, put the berries into a strainer set over a bowl to catch the juices. Add the sugar and cornstarch to the juices and whisk until smooth and the starch dissolves. Gently fold the berries back into their juices, then divide the mixture among the greased ramekins. Top each filled dish with a quarter of the crumble topping and place on the baking sheet. Bake until bubbling hot and the topping is golden, about 20 minutes. Allow the crumbles to cool for at least 10 minutes before serving.
Provided by www.rachelray.com
Chocolate and spa days should always go hand-in-hand.
Check out this you tube video on how to make a chocolate honey scrub at home!
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