• Recent Posts

  • Smoothies To Soothe Thee
  • Comfort Food And How They Really Affect You
  • Can’t Sleep? Take The Insomnia Quiz!
  • Creating Calm In The Workplace
  • The Top Ten Stress Inducers To Avoid (For A Sound Mind In A Healthy Body)
• 
  

• Archives

  • August 2008
  • July 2008
  • June 2008

• Pages

  • About

• Tags

  ballet calories carbohydrates catechin polyphenols cereal coffee diet diet program diet programs DIY exercise fat burning firming up flabby arms food fruit green tea Healthy Living healthy skin insomnia lean muscles lifestyle low calorie mocha moisture natural herb no carbs problems relaxation remedies resistance training Scarsdale diet Skin Care starbucks stress unique exercise Valerian veggies walking warm-up water weight loss weight loss pills weight loss supplements weight loss tips

• Categories

  • Daily tipps
  • Daily tips
  • fat burning
  • Healthy Living
  • Natural Supplements
  • Nutrition
  • Skin Care
  • Uncategorized
  • weight loss
  • Workout

Did you know that a fresh fruit smoothie has the power to boost your immune system? Fruit and veggies are musts in your daily diet, but if you find that a fast-paced life doesn’t have much room to munch on such produce, why not drink your fruits and veggies instead of masticating them in the conventional way? The smooth solution: smoothies!

Pureed fruit like strawberries, kiwi, bananas, and veggies like spinach have been proven to raise blood antioxidant levels by about 15%, as demonstrated by certain US studies. That’s a lot like taking 1250 mg of Vitamin C. Also, the natural ingredients guarantee your fiber needs are met. Since the fruit or veggies are diced or sliced before blending and do not require a pulpy mess for when you extract the juices for a normal drink, you’re getting all the goodness of a ripe and healthy produce in liquid form. Apples, bananas, avocados, tomatoes, berries…if it’s a fruit, it can be turned into a smoothie! Same goes for green leafy veggies as well as elongated ones like cuke, carrots, celery, etc.

A tip for weight-watchers, though: If you’re used to shake-like smoothie concoctions done with ice cream and then blended with fruit-flavored syrup, a fresh fruit smoothie is best for you. Flavor-wise, it isn’t compromised, and if you’re after a low kilojoule drink, the best way to go about it is to blend fresh and ripe fruit with low-fat yogurt or just crushed ice. Cut down on adding sugar or do away with it altogether. If the fruit is too sweet, you can add fresh lemon or lime juice to the mix. If it’s too tart, pour in some honey or unsweetened apple juice.

If you want a thicker concoction, freeze diced fruit on a baking tin for a couple of hours. Or get frozen berries. Frozen fruit are guaranteed to thicken up your smoothie and make them as tasty as if you’ve picked them fresh from the grocery aisle. Or tree.

Now that’s smooth!

They say you are what you eat. So if you’re starting to feel as sluggish and as coagulated as a big bowl of chocolate pudding, perhaps it’s time to re-evaluate your eating habits…specifically the stuff you call “comfort food”.

Instead of calorie-laden snacks on a gloomy day, why not try these healthier alternatives? Research shows that, eaten in moderation, certain food can help bring about a more relaxed and calmer state.

For instance, those that trigger happy memories or associations, based on their presentation, scent, or taste, subconsciously connect people to their childhood or beautiful moments from the past. Mac and cheese, always a childhood favorite, has become many a grown person’s comfort food because it was usually served as an after-school snack. Today, however, make sure to substitute low-fat ingredients when making your mac and cheese if you’re figure or weight conscious.

Or have a turkey sandwich. Yes, you read it right. Just make sure the bread is whole wheat and not white to stick to your caloric counter. Turkey has healthy protein that produces dopamine and norepinephrine, which are brain chemicals that have something to do with you being mentally alert. Plus, protein is more easily digestible than carbs, so you can go on without feeling hungry for longer. A good turkey sandwich also helps calm you down because of the chemical tryptophan. It’s an amino acid that raises serotonin levels. Add to that the selenium coming from the whole-wheat bread, and you’re as calm and serene as a baby with a pacifier, while you munch away at this Thanksgiving staple gone deliciously healthy between slabs of bread.

Finally, milk is alway something good to pour in a glass and down, because calcium has been proven to regulate the tension and relaxation of blood vessels. So if you’re feeling a sudden rush of adrenalin, drink some of this pristine white childhood beverage. Remember when your mom would heat up some milk for when you can’t sleep at night? There’s some truth to that, because a warm glass of milk has about 300 mg of calcium to make you relaxed enough to harvest some Zzzz’s not long after you drink it.

Some Q’s for you to gauge if you’re not getting enough Zzzzz’s:

1. Are you the type who becomes unconscious as soon as your head hits the pillow? Y/N

2. Do you find yourself nodding off when you’re supposed to be relaxing for a couple of hours in front of the TV at night? Y/N

3. Are you always moody, grumpy, and easily distracted under daily circumstances? Y/N

4. Do you rely on an alarm clock to wake you up, and when it does, do you hit the snooze button repeatedly? Y/N

5. A cup of coffee is your lifeline every morning. Y/N

6. You find yourself overcompensating for sleep during weekends, because the rest of the week you are always burning the midnight oil. Y/N

Now, tally your scores. Count the number of times you said “yes” to the questions and statements above. If you have no “yes” answers, chances are you have pretty sound and healthy sleep habits.

If you answered “yes” once or more, you may be sleep deprived and need to review your current lifestyle. The quality and quantity of sleep get directly affected by your schedule, and other things that you don’t think matter. If you suspect a sleep disorder that is not easily remedied, consult your doctor.

Getting into a peaceful state of mind need not be the expensive, seminar-induced way to go when you really, really need to deal with stress ASAP. This especially holds true when you’re at work or in any other situation where you can’t just walk off and take a vacation somewhere far. Sometimes, a little mental adjustment is all you need to get through the day without feeling physically, emotionally, and mentally run through the clothes wringer.

First off, start the day by pacing yourself slowly. Whereas you used to rely on the alarm clock to signal your military-like preparations for the day, why not get up ten minutes earlier so you won’t have to rush around like a headless chicken? Same goes with driving: there’s no need to beat every red light or be all Schumacher-like on the fast lane. Leave the house earlier than usual, take in the sights and sounds of the neighborhood, and get to work on time with some more minutes to spare. And when you’re conversing with people, don’t say the first thing that comes to your noggin. Pause for a few seconds, think the questions over, and then give your well-digested answers. That way, you’ll be creating an overall calm aura that can be contagious to other people rushing about and insisting on being all hectic.

Also, to avoid tension from coagulating the duration of the day, try this simple formula. For the span of an hour, work for 55 minutes and take a break for 5 minutes. Not only will you feel rejuvenated, but this can actually increase productivity in the work place. You don’t have to go anywhere for such breaks all the time. You can simply ease your mind into screensaver mode and think about nothing. In this case, having a poster of something calm or visually pleasing would help wonders in your cubicle. Or perhaps a bowl with a goldfish or a lovely flowering plant can help. Just don’t overdo it, or the flora and fauna in your workstation might prove more stress-inducing in terms of upkeep.

Also, make sure you put your vacation leaves to good use. A two-week break has been proven in researches about office goers to be more mentally soothing and calming to the spirit, in comparison to those using up their office leaves whenever they feel too stressed. Before you know it, you’ve used up all your breaks, and the stress still keeps piling up.

In case this does happen, don’t blame yourself or try to heap your plate with more responsibilities. Seek help from family, friends, and colleagues, and you’ll be surprised at how much easier it gets when they’ve extended their helping hands. Just make sure you ask nicely and not be an ogre, or else you’ll be passing on the stress to everyone else.

A survey conducted by the Lahey Clinic in Burlington, Massachussets has gleaned that the bigget sources of stress for working adults have a lot to do with trying to balance the demands of a job and a family. They are the following:

1. Time pressures, especially deadlines and bills payment.

2. Feeling a lack of control.

3. Worry about one’s physical apperance.

4. Job pressures.

5. Health concerns.

6. Lack of joy.

7. Family relationships.

8. Friends/social life.

9. Lack of self-esteem.

10. Worries about marriage or primary relationships.

There are ways to cope with minor stresses, to be discussed more thoroughly in another post. Meantime, take a deep breath, relax, and take a mental dive into a pristine blue sea which mirrors a turquoise sky…

Tuning up your bod totally need not be the expensive kind of affair at the gym’s you’d have to give an arm and leg for (literally and figuratively). Sometimes, the best kinds of total body warm-ups are those we were taught as kids in gym class, or during little league sports meets. Here are some more total body tune-up tips you won’t have a problem fitting into your sched, wherever you may be:

Jumping Jacks

Best done before brisk walking or cycling, or post-stair machine or treadmill at the gym.

1. Stand with arms hanging loosely at your sides, with feet slightly apart.

2. “Snap” feet apart a bit farther while you raise your arms straight above your hand, clapping hands together.

3. “Snap” back into original position, sweeping your arms back down to your sides while your feet “snap” back into their starting position also. Repeat in a steady rhythm.

Five minutes of this warm-up and you’re good to go.

Shoulder Stretch

Best for pre-golf, rock climbing, swimming laps, or playing racquet sports like tennis or badminton. Also a good warm-up for the gym rowing machine or shoulder press.

1. Clasp your hands together behind your back. Keep your arms straight as you raise them gently.

2. Hold pose for 20 seconds while stretching steadily.

Watch this space for more DIY warm-up tips that are easy as pie!

The following are just samples of exercises aimed to improve your flexibility and strength to help prep you up for the actual exercises. They’re best as warm-ups and cooling down routines so your muscles get to ease into the more rigorous actions, and not feel your muscles tighten up and cause injuries.

The Hamstring Stretch

Stand with your feet shoulder-width apart, pointing straight ahead.

Bend forward slowly, arms stretched in front, back flat and with tightened abdominal muscles.

Bend knees slightly, stretching gently and steadily.

Hold for 20 seconds. Repeat.

Best for pre-rowing activities and before elliptical training machine at the gym.

Thigh Stretch

Hold your left foot in your right hand. Slowly pull the heel of your left foot towards the middle of your buttocks, not to the side.

Use your other hand to keep your balance. Stretch gently and steadily without bouncing.

Hold for 20 seconds, then change legs. Repeat.

Best for pre-stairs climbing, cycling, or any sport which involves kicking a ball around. Also for before the stair machine or inclined treadmill at the gym.

So you’re wide awake at an ungodly hour once again…and you’re not even partying! Insomnia has reared its ugly head and you’re suffering big time. You just want to sleep and put your poor, tired body to rest for the night.

If you’re iffy about taking sleeping pills (and I don’t blame you), why not try taking Valerian? It’s a natural sleep aid that’s been approved in plenty of European countries like Germany and Britain. Native to Europe and North America, it grows in all seasons, with the Latin name Valeriana officinalis. Easily recognizable for its pretty pinkish-white flowers, Valerian is harvested when it’s around two years old for the important compounds found in its roots. These compounds: valepotriates, valeric acid, and other volatile oils, are proven to have sedative powers.

And the natural ingredients of a Valerian plant don’t only induce sleep. They actually help relax the mind, as well. Used as a calming agent for centuries, Valerian is also ideal for even stressful situations in the day time, as well as anxiety disorders including diverticulosis and irritable bowel syndrome.

Some notes before taking Valerian for insomnia or stress, however: it may cause drowsiness if taken during the day. Also, breastfeeding or pregnant women shoud avoid taking Valerian. Otherwise, it’s pretty safe to pop a Valerian capsule, pill, or drink an infusion of it as tea, and let the natural ingredients work their way into a calmer state of mind for you.

Those living in a cold and cruel clime would have to agree with me that, no matter how many months of winter one can get used to all their lives, dry skin is still something one would want to scratch out of the list for a Winter Wonderland experience. With Jack Frost nipping at your nose and elsewhere, frost bite is just the tip of the iceberg (pun unintended) for skin-conscious folks. So, short of moving to Florida or elsewhere with a friendlier tropical weather, what can one do to keep dry skin at bay? Read on for DIY tips while taking a bath.

First, you should disabuse yourself of the notion that baths in the winter time ought to involve hot water. Lukewarm water is better, and soaking yourself for about fifteen minutes ought to do it nicely. Immerse yourself longer, and you’ll end up looking like a real prune–all wrinkly and with a not so nice blotchy colored skin. Afterwards, moisturize yourself to retain the water from the bath. Here’s a tip to lock in the moisture faster: towel dry but keep skin damp, and then apply moisturizer or body lotion. This ensures water entrapment better than if you totally dry yourself off.

While we’re on the subject of bathing, remember that a lot of soaps contain lye. It’s what makes soaps cleansing ingredients, and in humid weather, what makes your skin feel refreshed. But this very ingredient can be the bane to already dry, flakey skin. The best bet for winter bathing would be liquid soaps, or those with superfatty substances like cocoa butter, cream, lanolin, or coconut oil. Nix the super-clean, shower-fresh feeling for the meantime. Your skin will thank you for it come the chilliest nights of the year.

And those things that you eat that are proven nutritious for you inside will also prove the same on your outer covering…try oats in the bath. Oatmeal has been around for thousands of years, and no, they weren’t packaged in tins before, either. It was used primarily to soothe skin almost 4,000 years ago, and the wonderful thing is, you can still get the same benefits today in your own tub. Simply pour 2 cups of colloidal (meaning ground to fine powder) oatmeal in your tub of lukewarm water, and then immerse yourself in it. This would be the wet equivalent of cornstarch powder soothing summer rashes. Plus, you can use oatmeal as a loofah substitute. Just tie some colloidal oatmeal in a small hanky, dip it in water, squeeze out the excess, and then use as a washcloth all over your body. Aaaaaah!

Here’s excellent news for those who just can’t do without their breakfast cereal in the morning—you’re going the right route to ensure that your skin is getting the best nutrition! At least 3 ounces of cereal, along with rice, crackers, pasta, or wholewheat bread, are part of the food pyramid approved by the USDA Food Guide for a balanced diet. You’ll be getting your recommended vitamins and minerals, plus all the antioxidants that come with them, to protect your skin from things like sun damage and free radicals.

Said antioxidants can also be found in many fruits and vegetables, specifically the dark green and orange ones. Biotin, a well-known B vitamin, is actually what helps form the basis of skin, hair, and nail cells; and Vitamin A, which helps maintain and repair skin tissues, are both found in fruits and vegetables. If you don’t consume these on a regular basis, you might notice lacklustre hair or brittle nails or even bad skin. So make sure your fridge is stocked up on the freshest produce to keep you looking and feeling young. Nix the fizzy drinks and the high-fat snacks and the lard-smeared meals. Not only can they worsen certain skin problems, but they can also wreak havoc on your weight-loss plan!

Another sure-fire way to keep aging at bay is to drink, drink, drink.

Not alcohol, but water!

Water keeps the skin hydrated, while alcoholic beverages dehydrate you big time (anyone who’s ever had a hangover and felt that their brain was as dry as a fossilized sponge would agree with me).

Next Page →

• Blogroll