Stress

At some time in our life we will incur stress, which can not only mess with our equilibrium but also our eating habits and sleeping patterns.

Here are some tips to beat stress:

Sleep - Having a restful sleep is one of best stress relievers. However, you could find that stress is causing your sleeping to be more erratic, here a a few tips to avoid this:

• Avoid Tea or Coffee.
• Alcohol. Whilst it will make you feel sleepy at first, it will more than likely create a fitful nights sleep.
• Gentle stretching excercises.
• Meditation.
• Relaxing Music.
• A warm, relaxing bubble bath.
  
• If the problem persists, either try to solve it before going to bed or make arrangements to solve it in the morning.
  

If however you lay in bed and cannot get to sleep you could always try counting sheep or visualizing a black space as this will help divert your mind from your problem.

The Next Step

Now that you have your food diary in place, you can see where you are snacking and where you can start adjusting your habits. Why not ask your family to do one as well. They will probably be as shocked as you!!

This is where people start to panic as they think they have to stop eating all their favourite things at once! This is a HUGE mistake, as that is when you start to crave them and you eventually become discouraged and possibly end up worse then you started. the main reason people fail following an eating plan can be they:

• Are too impatient for results and want change to happen immediately.
• Are not sufficiently motivated.
• Excercise on an empty stomach.
  
• Don't eat the right amount.
  

To start with all you have to do is make small adjustments.

NEVER skip breakfast.

No matter which book you read or Doctor you see, they will always tell you to drink water. The recommended daily intake is 8 glasses. Don't worry if you cannot reach this target to start with, just do the best you can.

Water is essential for:

• Digestion of Food.
  
• Elimination of Waste Products
• Lubricant for Joints and Eyes
• Rgulates Body Temperature
• Flushig out the Kidneys and Bladder to avoid Infection
• Improving Complexion

To make your water more interesting why not try adding a squeeze of lemon or lime.

Why not make a pledge to yourself, for example: I will only drink 2 cups of tea today or I will eat a piece of fruit today instead of biscuits, and then stick it on the fridge or where you will see it.

Instead of having full fat milk have semi skimmed or even better soya.

Changing to brown bread instead of white and the same with rice.

Most important of all is to stay positive.

The UK Department of Health estimates that Women need to consume 1940 and Men need to consume 2550 calories a day. Factors that need to be taken into consideration are your age, height weight and your general daily activity, so these do vary.

Why do we need calories?

Calories supply energy which the body needs to move, work, keep warm and function correctly.


Now the next big question is Do you incorporate any exercise during the day?

Or even better get your family involved. This may not seem as hard or impossible as it sounds.

Here are some suggestions:

• We all have one of the greatest tools within our own homes, which we overlook, and even better it doesn't cost a thing! the stairs. Try running up and down them a couple of times. Or even have a race with the children to see who is the fastest. You might be the slowest to start, but after a couple of weeks, you will be giving them a run for their money.
  

• Why not get your children involved planning, planting and looking after a herb garden to start with. If they enjoy it, why not then progress to vegetables. You could always sell or swap them with your neighbours.

• If your children still aren't really interested in fruit why not give them an Innocent smoothie, as each carton is packed full.
  

• Do you have any pets? If so, why don't you start a dog walking business. Again, get the children to make up flyers so that you can put them through your neighbours doors. Any money you make could go towards wii games (please see below).
  

• Of course we are in an age of technology. If your children like to play games why not save up and get a wii console. Have a family day where you not only have fun but also have fun exercising. You could always invite other members of the family or have Friends over to join in. If you cannot afford one, perhaps your local pub may have one, where you can start up a club.

• Before you start with the wii console (which may make you a bit self conscious) you may want to start out at your own pace. This is where fitness DVDs can come in handy, however, sometimes it can be a bit overwhelming as there are so many to choose from. My favourite ones are called "10 minute solution". They have programs from beginners to professionals and as all of the workouts are 10 minutes, there is no excuse not to fit them into your working day! Have a look out for them on www. Amazon.co.uk or if you are outside the UK on www.Amazon.com.
  

Most important of all is to enjoy what you are doing.

Getting Ready

Now we are going to start to get you motivated:

Now that you have decided to lose weight your first goal is to start a food diary. I would do this for a month as this will help you to see your eating activites and will give you an indication when you are not eating the right foods. ie. when you make the children's dinner do you pick at it if they haven't eaten it all, or do you have a bar of chocolate when you see your favourtite program, or do you have a few glasses of wine when your partner comes in. Once you have completed your diary you will be suprised at how often you pick and eat the wrong things.

This will give you your focus. If necessary put an unflattering photo of yourself on the fridge. This will help you stay motivated to keep away from the biscuits, cskes and crisps.

Staying Healthy With Natural Health Care

With the growing number of medical issues surrounding the current health care system, people are becoming increasingly frustrated with treatment results and the expense of maintaining personal health. Are you concerned about or wondering if it's possible to naturally treat health issues without killing yourself? A growing number of people are turning to alternative medicine and natural health care and doing so very successfully. Natural, everyday, common sense methods of preventing illness and maintaining optimal health do exist.

What does your body need to maintain proper health?

This is a question that continues to be asked, why, I don't know, because there are no hidden secrets about this. In fact I'm sure you probably already know the answer.

• Proper diet

It is known that many health problems (heart disease, high blood pressure, diabetes, stroke and others) are exasperated by improper and poor diets. We live in a fast paced world driven by extreme commercialism that bombards us with images of super sized hamburgers, fries and extra large sodas. Many of our foods come in boxes loaded with artificial ingredients and real, un-natural, man-made chemicals to help us exist in our fast paced life. The first thing we need to do in maintaining our health is to get back to a healthy natural food based diet.

• Moderate exercise

Sitting on the couch watching TV or driving the car to the mailbox is not moderate exercise. Walking, bicycling, swimming, tennis, hiking, gymnastics, dancing and weight training are forms of exercise that we need in our daily lives. Achieving 30 minutes of some form of cardiovascular activity several times a week has a huge payback in maintenance of health, appearance, and well being.

• Excess avoidance (drugs, alcohol, fast food, smoking)

There is no mistake that excessive use of drugs, alcohol, fast food and smoking have a detrimental effect on health. If you are using any of these substances in excess you can expect to live a much shorter and unhealthier life. Even if you use these substances in moderation you may experience a shorter and unhealthier life.

• Good genetics

Now here's something you cannot control. We've all heard of the guy that smoked 2 packs of cigarettes' a day until he was 92 then got stepped on by an elephant while dancing with his 38 year old girl friend. There are those that are fortunate to be born to parents and grandparents that took care of their health. Then there are those that are born to parents/grandparents that did not enjoy healthy lifestyles. And let's face it; Mother Nature can be quite cruel at times as well. No matter what the case, your life and health can be improved by proper diet, exercise, and excess avoidance.

Other methods and forms of natural health care

While the things mentioned above are fundamentals of natural health care, there are other methods and forms of natural treatment and care that complement healthy living. We know that even healthy people are going to become ill with common ailments and diseases from time to time. However there are things that can be done to minimize the effects and duration of the inevitable cold, flu, pain, rash, and other common ailments or diseases that are sure to come from time to time.

Herbs and vitamins

Many natural herbs and vitamins can be obtained from health stores that strengthen our natural immunity to health issues. If you are experiencing a particular health issue, a trip to the health store should be considered, there will be a supplement that can help you overcome your health issue.

Holistic Medicine

Holistic medicine focuses on how the physical, mental, emotional, and spiritual elements of the body are interconnected to maintain wellness (holistic health). When one part of the body or mind is not working properly, it is believed to affect the whole person. Holistic approaches focus on the whole person rather than just on the illness or part of the body that is not healthy. There are many holistic practitioners available to help you with your health and well being.

Acupuncture

Acupuncture is a treatment based on Traditional Chinese Medicine (TCM), a system of healing that dates back thousands of years. At the core of TCM is the notion that a type of life force, or energy, known as qi (pronounced "chee") flows through energy pathways (meridians) in the body. Each meridian corresponds to one organ, or group of organs, that governs particular bodily functions. Achieving the proper flow of qi is thought to create health and wellness. Many ailments and health problems are treated with acupuncture by inserting a set of tiny needles at points along the meridians.

For those that cannot tolerate the thought of needles poking their skin, there is a form of needless acupuncture available. Check out the resource box below to get more information.

Acupressure

Acupressure is often called acupuncture without the needles. Instead of needles, acupressure involves the application of manual pressure (usually with the fingertips) to specific points on the body. Acupressure is typically used for:

• Nausea and vomiting during pregnancy/ morning sickness
• Motion sickness
• Nausea after surgery
• Nausea due to chemotherapy
• Cancer-related fatigue
• Headache
• Menstrual cramps
• Muscle tension and pain

Magnetic Health Care

Magnetics have been around for several hundred years and has found a place in natural health care. There are many products available using static magnetic fields that offer relief of pain and reduction or elimination of many health ailments. One of the most common type of magnetic health care products is the magnetic bracelet. There are other products that emit electromagnetic pulses that have greater potential of providing natural health care treatment than products offering a single static magnetic field.

Chiropractic Health care

Believe it or not Chiropractic health care is a form of natural alternative health care. Chiropractic health care is based upon the fact that all organ, tissue, and gland functions are controlled via nervous system input starting from signals in the brain cascading downward via the spinal cord and peripheral nerves. On some occasions, the spinal bones (vertebra) which protectively surround the spinal cord can misalign or subluxate creating increased pressure upon the nerve roots that pass between the vertebrae. This increased pressure strangles or pinches the nerve roots, thus decreasing the impulses to the end organs. Prolonged pressure upon these nerves causes disease states to develop, whether it be muscular or internal. Spinal adjustments are high speed, low force procedures that restore the spinal bones into their correct alignment, thus relieving stress upon the spinal nerves. Once the stress has been relieved upon the nerves, the body can naturally be restored to 100% of its healing capacity.

There has been a real shift in the way people think about their health. Rising health care costs as well as inherent risks that come with medical treatments and pharmaceutical drugs is becoming a legitimate concern. You can take charge and responsibility of your own health care and live a long and healthy life. Of course there will be times when a doctor is needed for your health care, but with self administered natural health care those times can be minimized. To your health!

Woody Longacre is a writer and publisher of articles for the Internet. This article was written for Immune Sentry, LTD. Please visit ImmuneSentry.com for information about an amazing Natural Health Care Product. Article Source: http://EzineArticles.com/?expert=Woody_Longacre

Vitamins and Minerals

Let me start by introducing myself.

My name is Janey and I'm 38. Although I have not taken any courses, I can hear the groans already, I have been both thin and very big, so I know how hard it is to get fit and to stay fit as well as being motivated.

To start with, you must do this for the right reasons. Not just because your Husband or your friends are telling you to lose the weight, although they are trying to help you because they care. In the long run Only YOU can do this, as this will help you stay motivated and keep to your goal.

Always stay positive, even if you have slipped and eaten a bar of chocolate or had a glass of wine as you can easily get discouraged and more than likely slip back to your old ways.


We are going to start by giving a list of the good sources of Vitamins and Minerals that we need to keep our bodies healthy and why we need them.

Vitamin A Strengthens Cells and Skin
Carrots
Apricots
Spinach
Eggs
Milk
Liver
Nectarines
Canteloupe Melon

Vitamin B6 Aids the Body to Metablize Amino Acids. Women Generally Need to Eat More of These foods when Menustrating
Wheatgerm
Bananas
Tuna
Wholgrain Cereal
Brown Rice

Vitamin B12 Healthy Nerve Function and Production of Red Blood Cells
Meat
Eggs
Milk

Vitamin C Formation of Collagen and Absorption of Calcuim
Cod Liver Oil
Herring
Mackerel
Sardines
Salmon
Milk (fortified with Vitamin D)

Vitamin E Protect against Anti-ageing. Promotes Normal Growth and Development
Seeds - such as Sunflower
Nuts - such as Almonds, Hazelnuts & Walnuts
Milk
Wheatgerm
Vegetable Oils

Calcuim Helps prevent Osteporosis (Brittleness of Bones) Builds Health Bones and Teeth. Regulates Heartbeat and Aids Blood Clotting.
Milk
Yogurt
Nuts
Seeds
Broccoli
Green Vegetables
Pulses
Fish - Particularly Sardines, Pilchards, whitebait, Crab and Cod
Rhubarb

Iron Prevents Anaemia. Stimulates Haemoglobin which carries Oxygen to Cells
Kidneys
Cane Molasses
Tuna Fish
Pulses such as Lentils
Seaweed
Wholegrain Produvts
Egg Yolk

Magnesium Aids Bone Growth, Nerve and Muscle Funtions
Cod
Mackerel
Leafy Green Vegetables
Sunflower Seeds

Selenium Compliments Vitamin E as an Antioxident and also Prmotes Growth and Development
Seafood
Tuna
Whetgerm
Milk
Liver
Chicken
Broccoli
Cabbage
Celery
Garlic

Zinc Aids Wound Healing. Promotes Cell Growth and Repair
Fish
Milk
Oysters
Pilchards
Wholegrain Products
Turkey
Soya Beans
Egg Yolk