5 tips to reduce headache

If you always suffer from headaches for being cooped up in
the office all day, you are not alone. Such headache is
often accompanied by fatigue and tired eyes which is due
more to the office environment than anything else.

It makes you lose concentration and interest and you ended
up feeling irritable and unproductive.

But wait, before you start reaching for that painkiller
tablet, try these 5 tips first and see if they help.

1) More Fresh Air

Most office buildings are air-conditioned where supply of
fresh air is poor. The air quality worsens with the
chemicals released from the air-conditioning system, air
fresheners, insecticides, pesticides and the pollutants
already existing in the building. When we breathe in these
harmful substances, it's no surprise that we have headaches.

The best way is to open the office windows regularly to let
in fresh air, though this is near impossible in most
high-rise office buildings.

Alternatively, get out of the buildings at times for a
breather. We can also help improve the air quality by
installing air purifiers or/and filters and ensure regular
cleaning and servicing of the air-con system in the offices.

2) Your Eyes Need to Breathe Too

If we overwork our eyes, it could lead to headaches too.
This is because the muscles around our eyes get cramps
which will stress the optic nerves connecting to our brain.

Ideally, after every hour focus at the computer or the
documents, we should try to look into a distance from a
high place for 5 minutes to give our eyes a break.

If the problem persists, go for a checkup with your
optometrist to find out if it is time you need a new pair
of spectacles.

3) Mind Your Sitting Position

Many of us may not be aware that a poor sitting posture may
hinder blood circulation, thereby causing headaches. As a
rule of thumb, always keep the head aligned with the spine,
and the wrists straight and aligned with the forearms.
That's why our chairs are very important in giving us a
good support for our backs to avoid slouching.

Avoid habits that could strain your muscles thereby causing
headaches, e.g. we love to grip the phone between our
shoulder and ear to talk on the phone while our hands are
still on the keyboard. In the long run, we can develop
headaches due to prolonged straining of the muscles.

4) Stress is the Killer

Stress, coupled with exhaustion & anxiety, could easily
lead to headaches or tension in the neck muscles. Though
this is mostly unavoidable in our fast-paced environment,
we should somehow learn to "spread out" our stress.

We can stop work awhile to crack a joke or two with
colleagues, or to enjoy a ten minutes tea break at the
pantry. Sometimes, a little distraction does us good.

5) DIY massage Light hammering with your fingers

Rest your hands on top of your head at each side and spread
your fingers. Using your fingertips, start knocking
lightly from the top and to the sides, for at least 10
times on each area. When you reach the sides of your head,
slowly massage the areas with your fingers to ease the
pressure. Do this for at least 10 minutes or till you feel
relaxed.

Head massage with your palms

Place your palms on top of your head and start massaging
from top and to the sides. You can adjust the pressure
applied according to your needs. After that, use your
fingers to comb through your head like you're combing your
hair but the pressure exerted should be greater than just
combing your hair. This is also a way to massage the
acupoints on your head so as to feel relaxed.

----------------------------------------------------
Laura Ng is passionate in providing quality nutritional
facts and health tips, plus recommending 100% toxic-free
vegan recipes to anyone who cares about his/her health.
Join her iOneHealth Club now to receive more health secrets
and freebies available to her members only. You'll gain
plenty but lose nothing. Promised. Visit
http://www.ionehealth.com now.

Why is Cardiovascular Training and Resistance Training Important?

Cardiovascular Training
What is cardiovascular training? Cardiovascular training is
anything that gets your heart pumping at an elevated speed.
This includes: walking, jogging, bike riding, swimming,
playing sports, dancing, roller skating, really anything
that gets that heart pumping. The more muscles groups you
are using, the harder the heart is working. Cardiovascular
training is used to burn calories and to improve
one’s overall conditioning.

Why should I train my cardiovascular system?
Walking , jogging, biking, dancing, swimming… they
all seem to take so much effort! Why should I make myself
do these types of exercises and activities? While
cardiovascular training may seem like a chore, you will be
more than willing to engage in cardiovascular training
after reading the following benefits to cardiovascular
training!

Weight Loss
Probably the most cherished side effect of cardiovascular
training is losing those unwanted pounds! Since your
body’s decision to store fat is based on the equation
of Energy In vs. Energy Out, the more Energy Out that you
have the less energy you will have to store on your waist,
hips and thighs.

Conditioning
When was the last time you got winded walking up a flight
of stairs? Not the greatest feeling was it? When you are
wheezing and clutching your side ache you know without a
shadow of a doubt that you are out of shape!

When you train your cardiovascular system you will begin to
find that you don’t lose your breath as easily under
strenuous activity. Your heart becomes conditioned to pump
faster on demand without sending you into a wheezing fit.
Your heart is the most important muscle in your body and if
you want to enjoy the new body you are about to create,
then wouldn’t you want to have a healthy heart along
with it?

Disease Prevention
Heart attack, stroke, hypertension, and diabetes are just a
few of the diseases that you would be defending yourself
against with cardiovascular training. By losing excess
weight and conditioning your body, you arm your body
against these and many other ailments.

Resistance Training
What is Resistance Training? Resistance training is
anything that gives resistance against your muscles. The
most traditional resistance training is dumbbells or
barbells, but it can take on many other forms as well.
Cable machines and pulley systems give great resistance, as
do elastic bands. Using your own body weight is another way
to give your muscles resistance.

Today you have many options when it comes to resistance
training- but they all have one thing in common… it
will change your life!

Why should I lift weights?
Weight lifting… isn’t a macho guy thing
anymore! The last time I checked my most successful clients
haven’t been registered for any upcoming body
building shows. “But I don’t want to look
muscular and bulky.” I cannot tell you how many times
I hear this comment from women when I encourage them to
lift weights. The critical thing here is that in order to
be fit and toned you NEED TO lift weights or do some type
of STRENGTH TRAINING. Resistance training can literally
change your entire body, let alone your self confidence and
self esteem, but most importantly, resistance training
could possibly be the best thing that you will ever do to
keep your body looking and feeling 10 years younger.

Metabolism
Resistance Training is the one thing that we do that
elevates our metabolism for hours after a workout.
Cardiovascular workouts are effective and necessary, but,
after an hour of running, your metabolism is only elevated
for less than an hour before going back to normal. On the
other hand, resistance training will literally raise your
metabolism permanently. This happens because weight lifting
is actually a process of breaking down muscle tissue and
re-building it back stronger, firmer and with more tone.

This process takes time and energy AKA calories. Once you
have added muscle tone to a given area on your body it now
takes even more energy to maintain this muscle.

So here is the run down on why resistance training is such
a metabolism booster:
When you weight train you break down muscle fibers, which
takes energy to rebuild. When these muscle fibers have been
rebuilt they are tighter, firmer, more toned and now take
more energy to maintain.

Hence: a higher metabolism all day long. Simple, yet so
effective!

1 lb muscle burns about 50 calories a day
1 lb of fat burns about 4 calories a day

You need regular challenging exercise in order to achieve
and maintain results. It's as simple as that.

----------------------------------------------------
Machelle Lee owns and operates The Invisible Gym in Santa
Cruz, CA. Her mission is to inspire people to become
physically active and enjoy the benefits of a balanced,
healthy lifestyle. For more information and questions you
can visit her website.

http://www.the-invisible-gym.com/

A Guideline to Strength Training For Women

It is no surprise that many women are afraid of strength
training. Some of you might thing that strength training
will bulk you up. Others might feel that it does not burn
many calories because of the misconception that only cardio
is good for weight loss. There are many benefits to
strength training and have no fear, you will not bulk up
and look like a body builder. Strength training increases
your muscle mass and your muscle mass helps you to burn
calories even when you are not exercising. So where should
you start when developing a strength training routine

First thing to learn when getting started on a strength
training routine is what a “rep” is and what a
“set” is. You will hear this often throughout
from trainers. A rep is a repetion. It is how you complete
the exercise. Doing one full squat is one rep. A set is a
set of repletion’s. Most of the time when you are
just starting out it is advisable to do two sets of eight
to twelve reps. Once you can do that, you can increase it
to three sets.

Another thing to consider is when to work out. Most
trainers will not recommend you to work out after you eat a
big meal. Chances are you will feel more uncomfortable than
anything else. On the flip side, do not work out when you
haven’t eaten in a while. Working out, and this
includes strength training on an empty stomach puts you at
a risk of getting light headed. The best idea to do is work
out in-between meals or even eat a light protein snack such
as cheese or an egg before you begin your workout.

Make sure you warm up before beginning your strength
program for at least 5-10 minutes. You can do some form of
cardio from walking, marching or even doing jumping jacks
just to warm up your muscles. You do not want to begin
lifting weights without some sort of warm up because you
increase your chance of injury to those muscles. It is also
important to make sure you pick the right weight. If you
have never done a strength training routine, do not reach
right away for the 10lbs weight. You might want to start
off at 2lbs just until you get the hang of it. Try
different weights to find out one is in your fitness range.
A good rule of thumb is if you can’t lift it in good
form at least 8 times, then it is too heavy and you need to
go lower. To find out if your weights are to light, see
if you can easily lift it 12 times or more. If you can,
then it is too light. You want to find a weight that is
just in the middle where you can lift it at least 8 to 12
times with a little bit of a challenge. Another thing to
keep in mind when strength training is that to build muscle
and tone, it might help to use a lighter weight and do more
sets. If you are looking to bulk up use larger weights and
less sets.

Have you ever seen how some weight lifters seem to be
holding their breath with each set? This is incorrect. You
should exhale when you lift the weight and inhale when you
are returning to starting position. This holds true for
adnominal crunches also. Breathe out when you are doing the
crunch and breathe in when you are returning your body to
the starting position. Making sure you have the right form
is crucial also because it not only gives your muscle the
best benefit, it also reduces your injury. This is why it
might be a good idea to strength train with someone for a
while at first so they can correct your form.

Strength training does have to use free weights. You can
still get a good strength work out and build muscle by
using your own body’s resistance. This takes
discipline though and you must keep your movements slow and
controlled because you are essentially creating your own
resistance. If you are sloppy while doing the moves, your
effort will be for nothing. Also make sure you take time
off. While you can do a cardio exercise everyday, strength
training is better to do every other day. You want to give
your muscles time to rest.

Follow these guidelines and you will be reaping the
benefits of looking leaner, burning more calories and
improving your metabolism. By following a strength training
program you can have arms like Madonna or Cameron Diaz in
no time!

----------------------------------------------------
We have released the official site for Women's Fitness
revealing the hidden secrets to having that body you desire
and want with the latest exercises and techniques available
and you will see results right now within the next 24 hours
not 3 months from now or 3 weeks from now but right now. We
even give you a free report to kick start your success.
Find full details at http://www.womensfitness-secrets.com

How Weight Training Has A Powerful Affect For Women To Burn More Fat, Especially Stubborn Belly Fat

Belly Fat
Many women will focus only on cardio to burn fat and they
don't realize that with the right training program they can
actually change the way their body burns more fat.

You have probably seen women at the gym that spend all the
time on the cardio machines and still look the same too.

In order to further understand why weight training is great
for women to get lean,lose belly fat and speed up your
metabolism is that your muscle is comprised of different
types of fibers slow and fast twitched.

For example if you do more endurance activities like
long-distance running or swimming your muscles would be
comprised of mostly slow twitch fibers and if you do mostly
weight training and sprinting exercises your body will have
more fast twitch muscle fibers.

Now you might be asking why should I care,well if you want
to burn more fat you should,especially stubborn belly fat
where women over 30 always tell me that is there most
troubled area.

Think about it, you're doing your long leisurely jogging
and you're eating healthy and that stubborn fat just seems
to stay there but you think because you are over 30 that
it's you're age.

Well, your mistaken it's just that you don't have the right
type of training program.

One of the secrets that I share with women is a weight
training program that can actually create more fast twitch
muscle fibers which burn more fat especially the stubborn
belly fat.

How do you switch your body in a higher fat-burning mode?

Through high-volume training your body literally becomes as
fat-burning machine. If you want to burn more body fat, I
suggest that you do high-rep work using heavy poundages.

Work out intensely so that you are breathing hard each time
you finish a set. Forget the tiny weights and high reps
because it just won't make your body a fat-burning machine.

Another great way to train so that you are melting belly
fat is a metabolic workout. This workout trains your
hormones in such a way that you will see the difference in
fat loss. For this type of workout you can take your
resistance exercises and integrate them with interval
cardio.

Once women start seeing the results they never go back to
their old ineffective ways of training again.

Also make sure that you are eating enough to support the
muscle and burn the fat if your calories are too low then
this approach will be counterproductive.

----------------------------------------------------
Heather Picken, Female Fat Loss Expert, and Co-Founder Of
Fat Loss For Women online community,www.fatlossforwomen.com
Shed your belly fat now and get your FREE fat burning
updates on the best workouts for women and nutrition:
http://www.mybodyisfitnow.com

Hot Tub Spain - Considerations

There are many points to consider when looking at a Hot Tub
Jacuzzi Style spa. This article will look briefly at a
couple of the points that should be considered.

The electricity draw is a very important point and can the
tub be programmed, for example, so as to only draw 16 Amp?

With the above goes the question of the cost of running the
Hot Tub which is not just the cost of electricity but also
the costs of filters and chemicals etc. Does the Spa or Hot
Tub have an air system where air can be diverted into the
water jets via the venturi effect and thereby increasing
the pressure of the water jets.

In addition does it also have its own independent air
blower in addition to the above?

Does the Hot Tub have an aromatherapy system and is it
straight forward to use.

The composition and construction of the shell has to be
taken into account. Has a proper acrylic been used together
with the required strengthening in production? The weight
and thickness of the acrylic needs to be carefully
considered and assessed as must the quality of production.
How experienced is the manufacturer and do the designs
allow for the inherent stress and strains that any Hot Tub
filled with water together with say four adults will
encounter. If a Hot Tub Jacuzzi style Spa, is not formed
correctly then in time it may develop stress cracks and
possibly blistering or deep cracking if not made correctly.

Most American or shall I say Western Hot Tub manufacturers
provide a "Life Time" guarantee and whilst this is usually
interpreted as 10 years there are many cheap imports where
the guarantee is only 5 years. There lies a clue in the
build quality when the manufacturer gives only a 5 year
guarantee!!

Does the Hot Tub Jacuzzi style spa that you are considering
have Ozone as standard? Ozone can substantially reduce the
chemical usage by a very large degree some times by as much
as 85%.

What is Ozone?

Ozone is something I am sure many of us have heard of but
do not really know what it is.

Ozone is a form of "active oxygen" and is nature's very
own special molecule and interestingly enough the
composition of one ozone molecule contains three oxygen
atoms.

Ozone is created in nature automatically by the simple
process of mixing together, oxygen from the air with
ultraviolet rays from the sun or by the very tremendous
power generated by an electrical discharge during a
lightning storm.

Ozone is by its very nature a natural purifier which
creates no harmful chemical by-products during this natural
purification process. One of the beneficial effects of
Ozone is the clean, fresh smell or scents which most people
sense or smell after a rainstorm often thought as negative
Ions.

The same effect is felt near fast flowing streams in
mountain areas and that old saying springs to mind as
"fresh as a mountain stream". Ozone is the most powerful
oxidizer that can be safely used in a swimming pool or Hot
Tub – Jacuzzi Style spa. Ozone is a great alternative water
purifier to traditional pool/spa chemicals such as chlorine
and bromine.

What Does Ozone Do?

Ozone is an unstable compound generated by the exposure of
oxygen molecules to a high energy electrical discharge. The
weak bond holding ozone's third oxygen atom is what causes
the molecule to be unstable and thus, very effective. An
oxidation reaction occurs upon any collision between a
molecule of ozone and a molecule of an oxidizable substance
(i.e. bacteria, fungi (mold & yeast), viruses, forms of
iron & manganese). The weak bond splits off leaving oxygen
as a by-product. During an oxidation reaction, organic
molecules are changed and dissolved metals are made no
longer soluble. It is very interesting that these processes
were used back in the days of old on North American wagon
trains where silver and copper coins were tossed into the
drinking water barrels to help purify the water. Even Lord
Nelsons British ships of the line also put coins into water
barrels to keep drinking water fresh. There is a theory
that this fresh water greatly contributed to the success
at the Battle of Trafalgar where both the French and
Spanish naval fleets were well and truly trounced.

Also one will need to know what is included with the Hot
Tub Jacuzzi Spa as standard.

Obviously a Hot Tub has to have a cover but I am not
surprised time and time again to see that a cover is an
extra. Usually these are with the products that are cheap
imports.

Quite often some of these cheap imports include DVD screens
and stereos and more often than not they fail very quickly.
When using your own Hot Tub Jacuzzi style spa the last
thing you will want to do is be watching a DVD. In fact an
importer of this kind of product told me that in view of
the substantial failures he had on the DVD he was pleading
with the Chinese manufacturer to drop them.

So I would summarize by simply saying that you should look
for long established Western manufacturers who have been
making this kind of luxury product for in excess of 20
years and there you will find the best value.

----------------------------------------------------
The author Jacuzzi John supplies luxury Hot Tubs on the
Costa Del Sol In Spain and his web site is at
http://www.spas4you.com and for designer Hot Tubs in Spain
please goto http://www.Hot-Tubs-Jacuzzi-Spain.com

The Gym Grunting Controversy

A large well known fitness facility company has a “no
grunting” policy. Last year, they made news in the
U.S. when they called the police to escort a member out of
the gym for grunting. What’s the deal with that?

Ok, ok. Aside from being drama queens and a bit annoying,
what are these grunters really doing wrong?

And how does the gym staff decide what is a grunt and
what’s just normal exhalation of air upon exertion?

Do they hire “Grunt Monitors”?

I can see it now in Grunt Monitor Training: “Ok
grunt monitors, a grunt is considered a legitimate grunt
when it sounds like “uuuoooohhhgg” but is not a
grunt when it sounds like “ugh”.” I
mean, honestly – doesn’t this seem pretty silly?

Of course, there’s the deeper more philosophical
question: is there a difference between a snort and a
grunt?

What if you drop a weight on your toe and scream
“ouch”. Do you get expelled for that?

And what are the exact procedures for expulsion from the
gym for grunting? Is a member issued a grunt warning first?
Maybe two grunt warnings? Three grunts - you are out?

Imagine what happens at the employees’ shift change:
“Hi Jack, you see that guy over there in the red
shirt? Watch him carefully. He’s had two grunt
warnings already and I believe I heard the beginnings of a
grunt earlier. His days are numbered…”

“Ok Susie, you can count on me…I never miss a
grunter”.

What about the poor grunters? Don’t you think they
feel discriminated against? Is this the beginning of gym
apartheid?

Will people have to be grunt-tested before they can join
the gym? If they grunt, will they be sent to the
grunter’s gym?

New membership drives and advertisements will go something
like this: “Are you a grunter? No problem! Come on
down” Maybe more avant garde gyms could have tiered
membership fees – as in, “Yes indeed sir, we
do have a Gold Membership just for grunters. Of course, it
will cost you more.”

Most women when they workout make more of a moaning sound
than a grunt. Do gyms need special rules for moaners?

Or is it like ladies night at a bar? Ladies attract men,
so they are allowed to moan.

Here’s an idea: they could implement special hours
for lady moaners. That would be good for business,
don’t you think? Fit women sweating and making
moaning sounds. Most guys I know would be there for sure
– and not to workout either!

On a more serious note, what is the grunting and moaning
all about? Does it really serve any purpose? Well,
there’s not much evidence that it serves a
physiological purpose. Psychological? My guess is
that’s the reason people do it.

To lift heavy things properly, it’s important to
breathe deeply. Holding one’s breath when lifting
can drive blood pressure up.

There used to be a belief among trainers to teach people to
exhale at exertion, but that idea is continuously
challenged by new research.

It’s more common now for trainers to explain to folks
the importance of breathing well and continuously while
working out.

Whether one inhales or exhales on the lift doesn’t
really matter. Whatever is comfortable is best…so
long as breathing occurs.

So here’s to all the grunters and moaners out
there….happy lifting!

----------------------------------------------------
About the Author:
Ainsley Laing, MSc. has been a Fitness Trainer for 25 years
and writes exclusively Body for Mind eZine. She holds
certifications in Group Exercise, Sports Nutrition and
Personal Fitness Training. She is also a professional
engineer and mom. To see more articles by Ainsley visit
http://www.bodyformind.com or the blog at
http://www.bodyformind.blogspot.com

10 "No Fail" Steps to Prevent Holiday Weight Gain

It starts on Halloween and doesn't stop until New
Years...the demise of our healthy diet and lifestyle. Every
year we go into the holidays with good intentions, yet we
come out with an extra 10 pounds. And what's worse, some
serious doubts to whether or not we will ever get the
weight off and keep it off.

Well, doubt no more my friends...I have come up with your
Holiday Plan of Attack - a plan that will have you holding
steady through the holidays and have you ready for serious
weight loss in the New Year. Look, very few of us can
actually lose weight during the holidays, BUT if you go in
fighting, you can certainly keep from gaining...and who
knows, maybe lose a little?

First off...ask yourself...are you willing to do the work?
It will take some planning, and WILLPOWER to make this work
but you can do it. Now, you need to tell yourself that you
can do it. When you throw in the towel on the entire
holiday season, eat every finger food, casserole and
dessert you can get your hands on, while kidding yourself
thinking "I'll just diet come the new year"...you are
setting yourself up for failure. The healthy and thin
people don't do it this way. They don't eat everything in
sight and make up for it later. They plan ahead, budget
their calories, exercise religiously throughout the season,
yet they enjoy the holidays just as anyone else...they just
go about it smarter!

So how do you get in on this secret healthy holiday
lifestyle? Here are 10 simple steps that will work for
anyone:

1) PLAN! Print out or use a pocket size calendar from now
through Jan 1. Write in all parties and events immediately
as you know about them. Also, write in planned shopping
days or family functions...down to your kid's sports or
music practices and programs. Now, pencil in 5 times each
week when you can exercise. Yes, I said 5 (at least). So,
if you know you have a party on a certain evening, plan to
exercise that morning before work instead.

When you don't plan your workouts, the busy season will get
the best of you and exercise will be the first thing you
cut out. Remember, all this exercise is THE KEY to burning
off the excess fat and calories you will most certainly be
taking in. Just think about how many extra candy dishes,
baked goods, food gifts, etc. that floats around. You are
bound to have a nibble (or a feast) here and there so you
need the extra calorie burn...FOR SURE!

2) Clean House! If you have a party, get rid of the
non-healthy foods ASAP! Restock your kitchen by throwing
out ALL the seasonal treats, chips, sweets or other high
calorie/ empty foods right after the party (or simply send
EVERYTHING home with someone else). That's right, throw
them out! If the "bad" food is not there you won't be
tempted to eat it! Ok, if you feel really guilty about
throwing it away just take it to work and leave it in the
kitchen or break room...it'll be gone in minutes!

3) Don't go to that party hungry! Have a half of a turkey
sandwich, spoonful of natural peanut butter or handful of
nuts or maybe a piece of fruit before that party,
especially the late one's. You'll be much less likely to
overeat and do some serious damage.

4) Don't stuff yourself! If you are at a holiday dinner and
don't want to overindulge I have a fool proof way of
keeping yourself from overeating. And there is NO rule that
says you have to eat everything on your plate. Try this
trick...shake lots of salt all over your food when you find
yourself starting to feel the slightest bit full. It will
appear you are still joining in on the fun but will keep
you from continuing to eat when you are already full and
satisfied.

5) Choose Wisely. Look, I'm not going to tell you to not
eat all your favorite holiday foods. What I will say is
portion control! Have a little of your favorites but NOT a
lot. Here are a few food choice tips: skip the skin on the
turkey and go for breast only, watch those casseroles and
lean heavier on vegetables that are au natural, watch the
high fat gravies, limit alcohol and drink lots of water!

6) Be the "healthy" lone ranger. Be the one who brings a
healthy fruit platter, a lower fat and calorie version of
pumpkin pie (yes, it does exist), a nice healthy pumpkin or
ginger bread, a yummy salad or that favorite broccoli salad
using low fat versions of mayo or substituting yogurt. My
point, there are healthy ways to make those holiday
favorites...you just need to give them a try. Many times no
one will know the difference.

7) Slow down. Chew each bite well, set your fork down, take
your time and give your brain time to tell you when you're
full. Party and social eating is what I call "mindless"
eating. You know....you're talking, eating, talking and
eating more and more and more. Keep tabs on how much you
are eating by getting yourself one plate of food, making
the best choices possible, with a few small portions or
bites of the yummy sinful stuff (it is the holidays ya
know) and then that's all folks. No seconds. Period.

8) Don't go shopping without healthy snacks. Going hours
without eating will guarantee overeating when you finally
do eat. Take a piece of fruit, a baggie with a dried fruit
and nut mix, a protein bar or some sort of purse sized
snack for munching on while shopping. It will keep your
energy up and keep you from grabbing a giant pretzel
(drizzled in chocolate I'm sure) or a Cinnabon Roll
instead....Yikes!

9) Take charge at restaurants. Think ahead and plan to go
to places where you are sure you can order something
healthful, especially when doing all that holiday shopping.
Take the lead and pick where you eat so you know there are
healthy choices available. Order sauces, topping and
dressings on the side and put half of your meal in a "To
Go" box first thing, that way you are sure not to overeat.

10) Don't beat yourself up. So you totally blew your diet
at lunch, get back on ship and have a light healthy dinner
and hit the gym to burn a few extra calories. Don't use
that one bad meal as a reason to give up on the whole day,
or even worse the whole week. These are the little mental
battles we MUST recognize and not let get the best of us.
The absolute worst thing you can do is throw in the towel
and give into the holidays. Believe me...it will make your
job come the first of the year a true battle.

----------------------------------------------------
From a sickly little girl to a healthy chef to the stars,
Darlene Nicholson transformed herself into The "Kick in the
Butt" Healthy Lifestyle Expert and creator of the popular
DVD "The Healthy Grocery Store Tour". Grab a copy of her
free ebook "4 Steps to Permanent Weight Loss"...guaranteed
to open your eyes to how easy weight loss can be with the
right plan of attack. http://free-weightloss-book.com/

Why Consistent Dieting Does Not Work

Our bodies were not designed to diet. Our bodies were
designed to achieve their ideal weight by internally
managing what we eat, our stress levels, and other
environmental factors. This does not mean we were meant to
be overweight either, but you may have observed that our
bodies do adjust to excess weight better than they adjust
to dieting. Our bodies are like a well designed machine,
processing what we eat, responding to outside stimuli, and
preferring a state of well being rather than chaos.

Our brain is our main machine controller. It directs all
other systems whether we are conscious of it or not. It
can only operate with the tools and supplies available to
it. If something is missing, our brain forces our bodies
to act in a way that may be counter to long-term health but
keeps us alive in the short term. Our brain, and the rest
of our body, requires certain elements to perform or
operate correctly.

This is one of the main reasons why dieting does not work.
Our bodies require food and water to survive. We also
require the right food and enough water to thrive. Our
bodies enter what is commonly called ‘starvation
mode' when it doesn't have adequate supplies of food or
water. Our bodies still function, but we don't thrive
and grow. Our brain shuts down lesser important systems
ensuring short term survival. If we lack food or eat food
of poor nutritional content, our body and brain knows that
it does not have the raw materials it needs. Our brain and
bodies begin using muscle and other energy stores to keep
operating, and actually begin the process of storing fat
for reserves.

The traditional medical community has told us that in order
to lose weight, we must cut our food intake. While this is
in part true, and it will help us to lose weight, the loss
may be only temporary. Significant reductions in the
calories we consume causes our bodies to use critical
resources and are burning up part of our system that we
require to lose weight and maintain that loss – lean
muscle mass.

It almost seems like we cannot win. If we don't reduce the
amount of calories we consume, we will not lose weight. But
if we cut calories and lose the weight in the form of lean
muscle mass, the loss will only be temporary. We must
understand these processes in order to ensure that we get
the desired long term outcome – achieving an ideal
weight.

Instead of dieting, we need to learn to work with our body
to help it repair itself. We simply can't reduce or
eliminate the raw materials our body's need to properly do
their job. One of the first steps it for each of us to
learn to eat better foods. Note that the operative word is
better, not ‘less'! Long term weight loss almost
always requires a change in lifestyle to keep maintain an
ideal weight for the long term. Eating better foods means
the elimination of high fat content foods. It also
includes eating whole foods. Whole foods are those that
have not been heated or pasteurized. If it is in a can
(like canned vegetables) or has been prepared (like frozen
dinners) it is no longer a whole food. The enzymes, amino
acids, and other essential nutrients have been destroyed by
the heating process. Slight changes in diet can result in
significant changes in your body and help you naturally
achieve your ideal weight.

----------------------------------------------------
Ronald Godlewski has successfully founded and run several
businesses and is currently working with Life Force
International. You can obtain more information on the
nutritional value of vitamin supplements at
http://www.PillFreeSupplements.com and receive a FREE Quart
of Body Balance or call him toll free at 1-888-LFI-CUST
(1-888-534-2878).

Maximize Your Health Savings Account by Eating the Right Foods

The people who will have the most money in their Health
Savings Account are those who fully fund it, put the money
in well-performing mutual funds, and stay healthy so they
can avoid making premature withdrawals. Diet is the
foundation of good health, and the healthiest diet you can
eat is the one we evolved to eat, commonly known as The
Paleo Diet.

Choose Not To Get Sick

One thing that most Health Savings Account owners have in
common is a belief in personal responsibility. They know
that if they depend on the government to pay their medical
bills in their old age, they'll be at the mercy of a
government bureaucrat, and their choices will be limited.
So instead they choose to put money aside each year to
cover future expenses. As a thank you, the government
provides a nice tax write-off, tax-deferred growth, and
tax-free medical spending.

The other area where most people can take more personal
responsibility is with their health. People tend to have
the attitude that "stuff happens", and there's not much you
can do to prevent the degenerative diseases that come with
aging. This is hogwash.

Longevity has advanced dramatically in the past century.
Some of this is due to new drugs and advances in surgical
techniques. But most of it is simply lifestyle - people
are bathing more frequently, they are working under less
dangerous conditions, they are smoking less, and some are
eating better food. (Fresh fruits and vegetables were rare
and expensive during winter months when my grandfather was
a child).

Other than not smoking cigarettes, the most powerful thing
you can do to ensure good health is to eat the right foods.
Most people get it wrong, but if you follow this advice
you will lower your risk of almost all the diseases and
disorders that disrupt the lifestyle and drain the bank
accounts of so many people when they reach their 50's,
60's, and 70's.

Why Is Nutrition So Confusing?

In 1988, Surgeon General, C. Everett Koop announced that
high-fat foods in the American diet had a health risk that
was comparable to cigarette smoking. So people began
eating no-fat and low-fat foods like bagels and Snackwell
cookies. Despite this change, the rate of heart disease,
diabetes, and obesity continued to grow.

Then the pendulum swung the other direction, with people
adopting the Atkins diet and eating nothing but meat,
cheese, and eggs. And then Atkins himself had a heart
attack.

Part of the problem is that food is big money. So the Food
Pyramid put out by the USDA is the product of very heavy
lobbying efforts. Another part of the problem is that
until now there has been no overriding paradigm about what
good nutrition really is.

And so the low-fat vegetarian proponents eat their whole
grains and soy burgers, thinking they are eating the right
way, while others avoid carbs like the plaque. Who is
right? Is the answer "moderation?" And what is that?

Eating the Foods We Evolved To Eat

Imagine that you were a zoo keeper, and it was your job to
keep the animals healthy. In one cage you've got a
giraffe, in another you've got a lion, and in the third you
have an anteater. What do you feed them?

Most people would answer that you try to feed them what
they would eat in the wild. If you do so, you're most
likely to have healthy animals. If you get things mixed up
and feed the lion leaves, the giraffe ants, and the
anteater meat, you'll have some sick animals very quickly.

So using the same thinking, what do you feed a human in
order to keep him or her optimally healthy? The foods that
they evolved to eat, of course.

For 2.5 million years humans lived as hunter gatherers. We
ate whatever we could pick, find, or catch. So our diet
consisted of fruits, vegetables, tubers, meat, and seafood.
(And the occasional bug).

It was only 10,000 years ago (500 generations) that humans
began eating grains (wheat, rice, corn, etc.) as a regular
part of their diet. Dairy consumption (other than mother's
milk) first began approximately 6000 years ago. The
regular use of vegetable oils, refined sugar, and salt is
even more recent. As I mentioned last month, two-thirds of
the foods we now eat are foods that are new to our system,
for which we are not genetically adapted.

Evolution moves quite slowly, and the simple fact is that
we are not adapted to eating these foods, and they are
making us sick.

The Problems With Grains

Grains are the seeds of grasses. The grass seed itself
doesn't want to be eaten, because its purpose is to grow a
new blade of grass. So it has various "anti-nutrients" to
protect it from pests and predators.

Protease inhibitors in wheat bind trypsin, preventing this
digestive enzyme from digesting protein. A protein called
wheat germ agglutin (WGA) happens to bind to a hormone
receptor in the gut, entering circulation and causing an
immediate immune reaction every time you eat a piece of
bread.

WGA also increases gut permeability, increasing the
likelihood that other undigested dietary components may
enter circulation.

Another component found in cereals such as rye, oats,
barley, and corn are "alkylresorcinols." These are thought
to provide the seed resistance from pathogenic organisms,
but they are also toxic to humans, and have been shown to
cause red blood cell destruction and DNA damage.

Grains also raise blood sugar very rapidly, causing a high
secretion of insulin from the pancreas. High circulating
insulin is characteristic of "metabolic syndrome", which a
vast number of Americans currently suffer from.

What About Milk?

Cow milk contains a hormone called betacellulin, which
binds to a receptor in the gut called the EGF receptor.
Just one glass of milk has the capacity to stimulate the
receptor 10 times as much would normally occur in 24 hours
from EGF in the saliva.

When the EGF receptor is stimulated it causes the body to
"upregulate" EGF receptors, basically causing more of them
to appear. This in turn let's even more betacellulin enter
the body the next time you have some dairy. Upregulation
of the EGF receptor is characteristic of many cancers,
including breast, prostate, lung, ovarian, and bladder.

No animals other than humans consume milk past the age of
weaning.

Prevent Autoimmune Disease

The incidence of autoimmune diseases increases as people
age. It occurs when the body loses the ability to
distinguish its own proteins from foreign proteins, and
starts attacking itself.

Grains and beans contain substances called "lectins", which
are known to increase gut permeability, possibly allowing
in gut bacteria substances that can trigger an autoimmune
reaction.

Cereal grains and beans also contain proteins with amino
acid sequences that are very similar to those found in
human collagen and other tissues of the body. If the
immune system gets confused, it can start attacking itself
(such as with rheumatoid arthritis when joints become
swollen and painful).

Get Rid Of Acne

Yes, even something as seemingly minor as acne can be
prevented by eating a Paleo diet. Saving just $2000 in
doctor visits over the next couple years could result in an
extra $25,000 in your HSA by the time you finally decide to
take the money out.

If these ideas intrigue you, check out: www.ThePaleoDiet.com

----------------------------------------------------
By Wiley Long - President, HSA for America
(http://www.health--savings--accounts.com ) - The nation's
leading independent health insurance firm specializing in
individual and family coverage that work with Health
Savings Accounts.

Fish Oil And Concentration

According to the National Statistics Online website, more
children are being diagnosed with attention deficit
disorders in the UK and around the world. What's more
shocking to many people is that fact that adults too are
being seen with these forms of concentration impairment.
Is this something that has happened as our modern lives are
speeding up or perhaps are we all suffering from some sort
of nutritional deficit that might be causing these issues
to occur? This is the question that many scientists are
asking and the results might be surprising.

What are Concentration Issues?

Most of us have had some point in our lives where we've
felt disorganized or completely unable to concentrate on
the task at hand. Maybe we've been under a lot of stress
or our health has been poor – in any case, sometimes
we've all felt like we could use a little more
concentration power. Many times we can remedy the problem
with more sleep and a change in our eating habits, but when
it seems like none of the traditional methods are working
or that your problems with concentration are worse than
just being unable to focus some of the time, you may need
additional help.

Concentration issues can lead to poor behaviour in school,
as in the case of children, in addition to low grades and
problems with information retention. In adults,
concentration issues can show themselves as problems with
job performance as well as in troubles with relationships
and in their personal mental health state. By being a
constant state of stress because you can't focus on the
things you need to do, it can be difficult to achieve a
life that seems normal to you. You might always feel
behind or like you just can't seem to keep up with everyone
else.

What Causes Concentration Issues?

The trick with concentration is that the cause is not
nearly as simply as it seems. Many people would tell
someone with concentration issues to simply work harder
– but it's not that simple. Concentration issues
stem from problems within the nervous system. When the
nerves and synapses aren't firing correctly, the messages
that the brain is sending and receives aren't transmitted
at the most efficient speed. In the brain, there are
electrical impulses that are sent whenever the brain is
sending a message or when something else is causing the
brain to receive a message (as in the case of burning a
hand. That pain signal is sent through the nervous system
to the brain in order to tell your hand to move from the
heat source).

These electrical messages can have troubles getting to the
brain quickly when the electrical impulse doesn’t get
to the synapses in the neural network. Better put, think
of this system as pouring water into a glass. When the
water is running, all is well, but when there is something
blocking the source of water, the glass does not fill.

How Does Fish Oil Help with Concentration?

Since fish oil contains essential fatty acids, the body is
going to be getting nutrients it can not make on its own.
These fatty acids are necessary in order for the nervous
system to function properly as well as to help the messages
get from one place to another. A study done in 2004 in the
UK showed that students who took fish oil supplements as a
part of their education actually improved their test scores
as well as their behaviour within three months of
supplementation.

Other studies have concluded that fish oil supplementation
is also helpful then the brain is actively developing, as
in when the child is still n the womb or in the younger
years of development. The brain forms into an organ that
can maintain a higher level of concentration as seen in
test results and teacher reports.

But then again, this does not mean that children are the
only ones that can benefit from taking fish oil
supplements. Adults that are on Ritalin or other
concentration boosting drugs have often found that fish oil
can actually replace the traditional forms of medication or
supplement other therapies with great results.

Where Can You Find Fish Oil Supplements?

There are a number of ways to add fish oil to a diet that
are easy and convenient. With fish oil supplements, a
person can easily take the recommended dosage three times a
day, while adding a few servings of fish to the diet each
week will also help to keep the essential fatty acid
levels, high. These supplements can be found at online
retailers as well as in local grocers.

Conclusion

The benefits of fish oil go far beyond increasing
concentration, but one fact remains – studies have
shown time and time again that fish oil is something that
can help boost the brain as well as the intelligence of
those that decide to make the supplement a part of their
lives.

----------------------------------------------------
Dave McEvoy is an expert in omega 3 fish oil EPA with over
20 years experience; for more information about fish oil
and how it can help come and visit.
http://www.mind1st.co.uk/blog_comments.asp?id=18