It’s All about the Calories!

1. Total calorie needs are determined based on a number of factors, including basal metabolic rate, gender, age, muscle mass, exercise, and voluntary movement.

- Basal metabolic rate (BMR) is the number of calories that you need at rest for those functions that are not under your voluntary control. This includes your heart rate, digestion, respiration, maintenance of blood pressure, and body temperature.

- BMR is responsible in most of us for approximately 60%–75% of the calories we need per day.

- Your muscle mass determines your BMR, so men have a higher BMR than women because men have more lean muscle mass.

- Another source of calorie burning is the thermic effect of food, which means the calories it takes to digest your food. Depending on what foods you eat, this makes up about 10%–30% of your total energy expenditure.

- Exercise can augment or facilitate this dietary-induced thermogenesis.

2. How many calories do we require?

- Total energy intake is the number of calories you take in, composed of protein, fat, and carbohydrate.

- Your total energy expenditure is determined by your BMR, the thermic effect of food, and your physical activity.

- To estimate your basal energy expenditure: Calculate your ideal body weight by using the Hamwi equation; then multiply your ideal body weight by 10 to get the calories you need per day for your BMR.

- You have to add back into this the amount of calories you are burning through purposeful activity and through nonexercise activity thermogenesis (NEAT).

3. Most people outeat their exercise.

- If you walk 3 miles, you burn around 300 calories, but if you eat a 450-calorie cookie, you outeat your exercise.

- In general, you should not account for the amount of calories you are taking in during average physical activity.

4. How do you add exercise into your caloric needs?

- Exercise and movement can be quantified by adding about 30% to your BMR if you are sedentary.

- If you are unbelievably active, you could double your BMR calories.

- If you fall in the middle, you can add about 50% to your basal energy needs.

5. The best calorie-burning activity is whatever you enjoy and will be able to sustain.

- The benefits of regular exercise far exceed controlling weight.

- The biggest benefit can come to people who are currently doing nothing; they get the greatest blood pressure lowering effect just from starting any activity.

- Keep in mind that you need to lift weights to maintain functional lean mass.

- It takes burning 3500 calories to lose 1 pound of body fat.

- To lose 1 pound of body fat, at 100 calories per mile, you have to walk 35 miles.

- The challenge is sustaining an activity, enjoying it, and making it consistent.

6. Frequently asked questions.

- Can I rev up my basal energy needs? Yes: The more functional lean mass you add, the higher your basal metabolic rate.

- The Hamwi equation is for adults, but what are standards for children? Children require more energy than adults per pound of body weight. The best advice will come from your pediatrician.

- What are the best calorie-burning exercises? Whatever you enjoy!

- What are the best activities for someone who is wheelchair bound or on crutches? They can stay fit with physical therapy.

- The challenge for all of us is always going to be staying lean and fit.

Diet right !

No matter how old we are, what size we fit in or our gender, we all pursue a better image. People change diets like they change shoes.

Due to the increasing number of over weight people, a whole range of diets have been introduced. One of the most famous diets we all talk about on our lunch break is the Atkins –low carbohydrate-diet.

This diet is also known to be one of the many "fad diets" there are out there which refers to a peculiar diet or eating pattern.

Of course most of these diets lack important nutrients our body needs like protein, fat soluble vitamins (vitamins a d, e, and k), minerals and eventually energy therefore preventing our bodies from growth or development.

These diets depend mainly on testimonials rather than scientific evidence.

So what makes a diet healthy? Our bodies need macronutrients to function properly; these nutrients are proteins, carbohydrates and fats. They cannot be excluded out of any diet, even detoxifying diets should include these 3 macronutrients and so this could help us identify fad diets.

A fad diet usually promises fast weight loss and delivers but what they won't tell you is that most probably you will gain all of this weight back if not more.

There's no such thing as a" get thin quick" permanent solution.

When following a fad diet you will lose weight in the form of muscle tissue since the body breaks down the proteins stored in the muscles to provide the energy you need and once you stop you will gain this weight back most likely in the form of fat so basically you're replacing the muscles in your body with fat.

In a healthy diet, your source of energy will be provided from your food since it's not an extremely low caloric diet and from the breaking down of fat and not muscles that’s why dieticians recommend diet AND exercise to break down fat and build up muscles.

So next time you decide to go on a diet, ask yourself these questions:

Does it promise fast weight loss?
Am I going to gain all this weight back?
Are there any macronutrients missing?
Is it an extremely low caloric diet?

If you answer yes to any of these questions, you should re-consider your decision and visit your dietician.

Nokia launches N79 Active, a fitness phone with heart rate belt

Nokia has launched their new cellphone, N79 Active, which is specially designed to target fitness-aware geeks. The Nokia N97 N79 Active comes with a Polar Bluetooth WearLink heart rate belt, which is worn by the user to record heard rate, while he or she is on a treadmill or out for a run. The belt sends the heart rate to the Nokia phone wirelessly which you can then have a nice visual analysis for your heart rate.

The Nokia N79 Active also features aGPS and software which allows you to upload your favorite running paths to the Internet to share with other fitness fans. Besides, the aGPS, the phone also comes with couple of sport-friendly features such as share-proof, noise reduction headphones and 4GB microSD card that lets you carry large amount of music to enjoy during your sport sessions.

Other goodies found on this phone including a 5-megapixel camera with Carl Zeiss optics. According to Nokia, this phone is the smallest Nseries device launched so far which comes with headphones and an armband. It’s expected to retail at EUR 375.

Weightbot – a weight tracking tool for the iPhone and iPod Touch

If the iPhone or iPod Touch is always with you, it’ll be the most handy gadget to help you track your weight if you’re on a slimming plan. Here comes the Weightbot, which is an application that is specially designed for both the iPhone and iPod Touch to track the weight of the users.

The Weightbot comes with beautiful graphs to track you weight over time, it displays those graphs which show the weekly, monthly, and yearly progress of your weight, so you can make use of it whether you’re still on track or deviated from your original weight loss plan.

The Weightbot allows the weight information collected to be backed up online over a secure connection, and you can set your own goal weight and watch your weight slope towards the finish line. And of course, the app treats your weight information as the highly confidential one, which allows you to set passcode, so others will not be able to take a peek or spy on your weight.

With all the fancy graphs and high usability, it definitely costs some, but it’s highly affordable. For only $1.00, you can get it from Apple App Store, but it’ll be on the store for a limited time only.

SnorePro stops pro snorers from snorin

Snoring will bring lots of troubles to your partner in life. He or she will get bad mood as you always snore while sleeping, as he or she will have insufficient sleep everyday.

If you keep snoring every night, then we consider you a professional snorer. And you must be stopped from snoring in order to give better quality sleep to your spouse and even your neighborhood. The SnorePro SP600 is another snore stopper that is specially designed to detect the buzzing noise coming out of you, and it alerts you to get you to stop snoring.

This device basically sends a mild electric shock, which will probably wake you up or at least get you to make a change of your sleeping position, that will stop you from snoring. It’s making use of biofeedback, by having kicked you several times electrically, then you’ll gradually be trained to suit some positions that prevent you from snoring.

Furthermore, the device has a snore recording feature that can be used to record, to strongly prove that the one sleeping next to you has actually been snoring. Just strap it on your wrist if you’re a snorer, so you won’t ruin the life of your partner.

Effects Of Cold Water On Human Body

For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this "sludge" reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.


A serious note about heart attacks - You should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line.


You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. 60% of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know the better chance we could survive.


A cardiologist says if everyone who reads this message sends it to 10 people, you can be sure that we'll save at least one life. Read this & Send the link to a friend. It could save a life. So, please be a true friend and send this article to all your friends you care about.

All About Choclates

Chocolate: Universal Product of Pleasure, Love and Friendship

Chocolate transcends all the barriers of age, gender, race, color, religion, language and nationality. Show a person who does not enjoy eating chocolates. It's in true sense a boundaryless entity.

History

* First chocolate house opened in London in 1657.
* Physician and collector Hans Sloane developed milk chocolate drink in Jamaica in 1689, which was later sold to Cadbury brothers.
* In 1700, mechanical mills were used to squeeze out cocoa butter that was used to make hard durable chocolate.
* The modern process of making chocolates was developed after the industrial revolution.
* New machines were manufactured and the product chocolate was sold throughout the world as a much liked product.

Process

* Cocoa is produced from cacao trees.
* Trees grow the pods containing in it the cocoa beans.
* Once the pods are fully ripe, they are harvested by cutting them from the trees.
* Beans are removed from the pods.
* Beans are placed in bins to ferment which gives them the famous chocolate taste.
* The beans are then quickly dried.
* Beans are transported to chocolate manufacturing site.
* Beans are cleaned, roasted and graded.
* Shells are removed to extract the nib.
* Nibs are now ground that releases and melts the cocoa butter producing chocolate liquor.
* Chocolate liquor is processed to give cocoa solids and cocoa butter which are used to make chocolates by mixing milk powder or condensed milk and sugar.

Production of Cocoa Beans

* Around 70% of world's cocoa is produced in Western Africa.
* Around 50 million people in the world are employed around the production of cocoa.
* Three most dominant chocolate makers are: Barry Callebaut, Cargill and Archer Danilels Midland Company.

Types of Chocolates

* Dark chocolate.
* Milk chocolate.
* White chocolate.

Caution for Storing Chocolates

* Chocolates are sensitive to heat and moisture.
* Therefore, take care to store the chocolates.
* Keep them in refrigerator.
* Ideal temperature for storage: around 17 degrees centigrade.
* Ideal relative humidity: less than 50%.
* Do not store them near other food items. Chocolates may absorb the aroma of other food items.
* Keep the chocolates properly wrapped.

Advantages and Dis-advantages of Eating Chocolates

* Gives pleasure.
* Dark chocolate is good for circulatory system.
* Brain stimulator.
* Anticancer.
* Cough preventer.
* Antidiarrhoeal.
* Taken in large quantity, results in obesity.
* It may be addictive.
* Possibility of mild lead poisoning.

A Quit Smoking Tip That Can Change Your Life

A Quit Smoking Tip That Can Change Your Life Do you want to quit
smoking?

There is a very powerful quit smoking tip that can
literally change your life – because it would ensure your 100%
success. Do you want to know what this is? Read on and find out all
about it.What You Need To Quit Smoking Once For AllI read once a
quip that made me smile – `Who says quitting smoking is difficult?

I have quit it five times and there is nothing to it.' Yes, usually
this is what happens. You think you left smoking for good and the
habit is behind you. Then, you just smoke once with your friends –
for the sake of old times – and that is it.In your mind, this is
just a one-time-smoke bit; nothing to worry about.

This would be like an occasional chocolate cake slice when you diet.
However, in no time, you find yourself `treating' yourself on a regular basis,
and supposedly out of the blue you will back smoking regularly
again.

You need to know and keep in mind that getting back to
smoking is extremely easy.

Food for a nice smile and fresh breath

Cinnamon destroys oral bacteria, apple calcium and phosphorus prevent tooth decay, tea stops plaque.

It is known that too much sugar can damage oral health.However, there are foods that are good for teeth and gums as well. We bring the surprising list of foods and herbs that protect the teeth and reduce bad breath.

Yogurt

Sugar free yogurt reduces the number of bacteria that cause bad breath, tooth decay and gum diseases. Studies done on volunteers who consumed a serving of yogurt each day for 6 months, have shown that their levels of hydrogen-sulphide, the main cause of bad breath, decreased by 80 percent. Their levels of dental plaque and gingivitis decreased as well.

Cheese, chicken and nuts

Cheese, chicken and nuts provide calcium and phosphorus. These elements are essential for re-storage of minerals in teeth and for rebuilding of acid damaged enamel. We all know that milk is good for teeth, and this is because milk provides calcium, which also promotes storage of minerals.

Tea

Tea, especially black, is extremely useful in fighting bacteria that causes plaque. Tea limits opportunities for enzyme that converts sugar in the adhesive layer that enables the development of plaque on teeth. It also prevents gathering of bacteria, which reduces the amount of plaque buildup. Research has shown that drinking tea helps in the prevention of common human diseases, caries and parodentoze.

Cinnamon

Essential oil obtained from cinnamon can destroy the bacteria. Peppermint, rosemary and sage are popular for covering up bad breath, but cinnamon is the only one that really destroys the oral bacteria that produce hydrogen sulfide (rotten egg smell).

Good results are often achieved by chewing gum with cinnamon. The tests showed that they destroyed 50 percent of all oral bacteria, and 40 percent of those caused bad breath. Cinnamon tea has the same effect.

Mediterranean diet fights depression

People who practice the Mediterranean diet have 30% less chances of getting depressed than those who don’t.

People whopractice the so-called Mediterranean diet, that is, people whose menus are rich in vegetables, fruits, nuts, grains and fish, are at a lower risk of developing depression, Reuters writes.

The research conducted by Spanish scientists, found that those who ate the Mediterranean diet reduced the risk of depression by as much as 30 percent compared to those who didn’t.

Mediterranean diet reduces the risk of diabetes

- The specific mechanisms that prevent the occurrence of depression, are still not known - Almudena Sanchez-Villegas from the University of Las Palmas, which conducted this study, said.

However, she states that elements of the diet can greatly improve cardiovascular function, restore damaged cells in the body, and reduce the development of depression.

The advantage of the Mediterranean diet, the experts note, is also that it reduces the risk of diabetes, asthma and cancer. Scientists obtained this data by analyzing the questionnaire that was filled by 11,000 persons.

KNOW ABOUT THE BENEFITS...

Apples
Protects your heart
prevents constipation
Blocks diarrhea
Improves lung capacity Cushions joints

Apricots
Combats cancer
Controls blood pressure
Saves your eyesight
Shields against Alzheimer's
Slows aging process

Artichokes
Aids digestion
Lowers cholesterol
Protects your heart
Stabilizes blood sugar
Guards against liver disease

Avocados
Battles diabetes
Lowers cholesterol
Helps stops strokes
Controls blood pressure
Smoothes skin

Bananas
Protects your heart
Quiets a cough
Strengthens bones
Controls blood pressure
Blocks diarrhea

Beans
Prevents constipation
Helps hemorrhoids
Lowers cholesterol
Combats cancer
Stabilizes blood sugar

Beets
Controls blood pressure
Combats cancer
Strengthens bones
Protects your heart
Aids weight loss

Blueberries
Combats cancer
Protects your heart
Stabilizes blood sugar
Boosts memory
Prevents constipation

Broccoli
Strengthens bones
Saves eyesight
Combats cancer
Protects your heart
Controls blood pressure

Cabbage
Combats cancer
Prevents constipation
Promotes weight loss
Protects your heart
Helps hemorrhoids

10 FREE Healthy Living Tips

10 FREE Healthy Living Tips

Your health is in your hands, take responsibility for it, learn as much as you can, live healthy by following these steps:

You have the power to choose. Knowledge is the key to choice. Accept responsibility for your health and well being, gain knowledge to live healthy.

Identify any individual allergies or intolerances you have to certain foods and or toxins. Convention food allergy testing (modified RAST) is done by testing for IgE antibodies. Conventional food sensitivity tests (can be done by ELISA) for IgE, IgG, and possibly IgM and IgA antibodies. Other natural testing involves NATE testing available here.


Healthy living means empowering yourself to make healthy lifestyle changes by reading life changing books (and/or listening to CDs/attending seminars).

Live healthy by minimising exposure to all avoidable toxins. The first and easiest place to start is to change your personal care by using a brand that contains no harmful ingredients.

Eat certified organic/bio dynamic, whole, properly constituted, unrefined, raw food as possible and maintain a healthily alkaline/acid balance. Try to eat at least 2 servings of fruit and 5 vegetables a day. Fruit and vegetables are rich in vitamins, minerals and antioxidants and photonutirents. The building blocks of life. Green vegetables are extremely good for you. Chlorophyll present in green vegetables is a natural chelating agent which can help remove heavy metals from the body.

To expect good health you need to drink adequate amounts of filtered water. We recommend Wellness Water filters. Drink 6-8 glasses per day.

Start to exercise. Movement is key to a healthy life. Muscle mass to fat ratio, flexibility and strength are key markers in the aging process. How well do your rate in each of these categories? 30 minutes a day walking is a good start. Include stretching in your weekly routine and you will improve your flexibility. Activities like yoga and pilates are great for the body mind and soul. Weight training or resistance exercise is the best way to increase your muscle mass. If exercising is painful due to spinal or muscle imbalances see a qualified chiropractor, osteopath or physio. Sacro-occiptal technique therapy is great way to sort out any spinal misalignments.

Sleep is really important. Your body needs time to recover, heal and regenerate. Get adequate amounts of sleep to ensure your body has plenty of time to re-energise.

Ensure your body receives an optimum supply of nutrients. A hair mineral analysis is one form of measurement. A healthy body needs an optimum supply of nutrients. For extra support we recommend supplementing your diet with a practitioner brand antioxidant, colloidal mineral, and vitamin C, plus immune support like allimax. Eat plenty of omega 3 rich fish, the best types are the naturally oily fish.

Healthy living also means feeling healthy both physically and mentally - you can assist your mental state by maintaining a philosophical approach to life and engage in healthy activities that let you relax i.e. walking, yoga etc.*

The 6 Basic Nutrients Groups

The 6 groups contain everything the body needs to survive and perform its daily activities. When we maintain a proper balance of these nutrients, we have everything we need for optimal health. While the exact balance varies from person to person, we'll share the generally accepted guidelines that can help us make the right choices. Here are the 6 basic nutrients groups:

Basic Nutrients Groups For Energy:

Carbohydrates:

These nutrients provide sugars to your system for quick energy. 40-50% of our daily food energy intake (in calories) should be carbohydrates, but not just any carbohydrates. Many processed foods (candy, ice cream, soda, fruit juice, honey, etc.) have very high amounts of refined carbohydrates that flood your body too quickly with energy. Over time, this can cause very serious health problems. Make sure to get most of your carbohydrates from unprocessed foods (whole grains, beans, peas, brown rice, fresh fruits and vegetables).

Proteins:

These are sometimes called the building blocks of life because, in addition to providing slow, sustained energy, proteins provide necessary amino acids that help regulate body function and structure. This is why some body-builders and athletes add protein supplements to their diets. Go to our page, Proteins-Amino Acids to get more information on specific proteins. 20-30% of our daily food energy intake should be from proteins. While all meats and dairy foods are high in proteins, the best protein foods are low in cholesterol and saturated fats (ocean fish, salmon is best, tofu, beans, black-eyed peas).

Fats:

Fats may be the least understood of the nutrient groups. We can't live without them but we think they harm us. Actually, only certain fats (cholesterol, saturated fats) are harmful when eaten in excess. This is why we should limit our beef, pork, lamb, veal, butter, coconut and dairy products. Monounsaturated fats (from nuts, seeds, olives) and Polyunsaturated fats (from sunflower, corn, fish and shellfish) are fats that are good for us. Omega 3 fats (cold water ocean fish, salmon) actually have been shown to reduce cholesterol. Our fat intake should be about 20-30% of our diet.

Basic Nutrients Groups For Metabolism:

Vitamins:

These nutrients have been proven over time to be necessary for health and fitness, but are in short supply in most modern diets. It only takes a tiny amount of these nutrients, but, if missing from the diet, they can cause giant health problems with names like scurvy, night blindness, anemia, etc. Many vitamin supplements are available at varying strengths and qualities. Be careful, because too much of some vitamins can be as harmful as too little. You can get recommended amounts, natural sources and benefits of specific vitamins from our page, Vitamin Benefits List.

Minerals:

Like Vitamins, it only takes a tiny amount of each mineral to avoid serious health problems (like anemia, bone disease, depression, etc), but with more processed and prepared foods in our diets, less minerals are available. Also, like vitamins, too much of a specific mineral can cause serious health problems. See our page Nutritional Supplements for guidelines on how to choose mineral supplements. Also see Minerals Good For The Body for our recommended amounts, natural sources and benefits of specific minerals.

Water:

Yes, water is a nutrient...the forgotten nutrient. Many people chase after the latest, most exotic nutrient when all they really need is to drink enough pure water. Nothing else works like water to clean your system, control your weight, digestion, energy, alertness. Nothing on this page can work if you're not getting enough pure water. For most adults, 1/2 to 3/4 gallon of water daily is right...don't go much over that. Like all other nutrients, too much water can cause serious health problems. See our page Drinking Water-Advantages for information on water advantages, disadvantages, purity, etc.

Nutrients For Life:

People looking for nutrient information usually want to avoid health problems, get the most out of life and the most life they can. Not just physical existence, but mental and spiritual. If you're looking for more than body or looks in your health and fitness goals, you can find it spiritually through God. He can heal the stuff your diet doesn't control and bring real health and fitness to your life. If you want His help, go to Healing From God.

Getting Little Sleep May Be Associated With Risk Of Heart Disease

Sleeping less than seven and a half hours per day may be associated with future risk of heart disease, according to a new article. In addition, a combination of little sleep and overnight elevated blood pressure appears to be associated with an increased risk of the disease

"Reflecting changing lifestyles, people are sleeping less in modern societies," according to background information in the article. Getting adequate sleep is essential to preventing health conditions such as obesity and diabetes as well as several risk factors for cardiovascular disease including sleep-disordered breathing and night-time hypertension (high blood pressure).

Kazuo Eguchi, M.D., Ph.D., at Jichi Medical University, Tochigi, Japan, and colleagues monitored the sleep of 1,255 individuals with hypertension (average age 70.4) and followed them for an average of 50 months. Researchers noted patients' sleep duration, daytime and nighttime blood pressure and cardiovascular disease events such as stroke, heart attack and sudden cardiac death.

During follow-up, 99 cardiovascular disease events occurred. Sleep duration of less than 7.5 hours was associated with incident cardiovascular disease. "The incidence of cardiovascular disease was 2.4 per 100 person-years in subjects with less than 7.5 hours of sleep and 1.8 per 100 person-years in subjects with longer sleep duration," the authors write.

Patients with shorter sleep duration plus an overnight increase in blood pressure had a higher incidence of heart disease than those with normal sleep duration plus no overnight increase in blood pressure, but the occurrence of cardiovascular disease in those with a longer sleep duration vs. those with a shorter sleep duration was similar in those who did not experience an overnight elevation in blood pressure.

"In conclusion, shorter duration of sleep is a predictor of incident cardiovascular disease in elderly individuals with hypertension," particularly when it occurs with elevated nighttime blood pressure, the authors note. "Physicians should inquire about sleep duration in the risk assessment of patients with hypertension."

7 don't's after a meal

* Don't smoke-Experiment from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).

* Don't eat fruits immediately - Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1hr before meal.

* Don't drink tea - Because tea leaves contain a high content of acid.This substance will cause the Protein content in the food we consume to be hardened thus difficult to digest.

* Don't loosen your belt - Loosening the belt after a meal will easily cause the intestine to be twisted & blocked.

* Don't bathe - Bathing will cause the increase of blood flow to the hands, legs & body thus the amount of blood around the stomach will therefore decrease. This will weaken the digestive system in our stomach.

* Don't walk about - People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true.. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.

* Don't sleep immediately - The food we intake will not be able to digest properly. Thus will lead to gastric & infection in our intestine.

Sleeping Tips

Sleeping Tips 

1. Go to bed and get up at about the same time every day, even on the weekends. Sticking to a schedule helps reinforce your body's sleep-wake cycle and can help you fall asleep more easily at night.

2. Don't eat or drink large amounts before bedtime. Eat a light dinner at least two hours before sleeping. If you're prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the toilet.

3. Avoid nicotine, caffeine in the evening. These are stimulants that can keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed is dangerous. Avoid caffeine for eight hours before your planned bedtime. Your body doesn't store caffeine, but it takes many hours to eliminate the stimulant and its effects.

4. Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. However, for some people, exercising right before bed may make getting to sleep more difficult.

5. Make your bedroom cool, dark, quiet and comfortable. Create a room that's ideal for sleeping. Adjust the lighting, temperature, humidity and noise level to your preferences. Use blackout curtains, eye covers, earplugs, extra blankets, a fan or white-noise generator, a humidifier or other devices to create an environment that suits your needs.

6. Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit daytime sleep to about a half-hour and make it during midafternoon. If you work nights, keep your window coverings closed so that sunlight, which adjusts the body's internal clock, doesn't interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking up, leave the window coverings open and let the sunlight help awaken you.

7. Choose a comfortable mattress and pillow. Features of a good bed are subjective and differ for each person. But make sure you have a bed that's comfortable. If you share your bed, make sure there's enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in bed with you.

8. Start a relaxing bedtime routine. Do the same things each night to tell your body it's time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness.

9. Go to bed when you're tired and turn out the lights. If you don't fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you're tired. Don't agonize over falling asleep. The stress will only prevent sleep

Two Bananas a Day Keep all "worries" Away ( GO Bananas)

Two Bananas a Day Keep all "worries" Away ( GO Bananas)

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

But energy isn't the only way a banana can help us keep fit.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middle@@@) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm the nervous system.

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.
Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control: Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

Smoking & Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium (K) and magnesium (Ma) found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes: According to research in "The New England Journal of Medicine, 'eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"

PS: Bananas must be the reason monkeys are so happy all the time!
Shine your shoesJ Take the INSIDE of the banana skin, and rub directly on the shoe...polish with dry cloth.......

Shine your face J Mix banana with honey and a bit of lemon juice, make paste, apply on your face (beware of skin allergy- so make a test doze first), keep for half an hour every day before sun-rise and wash out... and Your face will shine like fresh banana....

Amazing fruit, really the banana, bringing consolation to the whole humanity.........and rather cheap.....So get going...
Wishing you sound health...

The Miracle of Green Tea

Is any other food or drink reported to have as many health benefits as green tea? The Chinese have known about the medicinal benefits of green tea since ancient times, using it to treat everything from headaches to depression. In her book Green Tea: The Natural Secret for a Healthier Life, Nadine Taylor states that green tea has been used as a medicine in China for at least 4,000 years.

Today, scientific research in both Asia and the west is providing hard evidence for the health benefits long associated with drinking green tea. For example, in 1994 the Journal of the National Cancer Institute published the results of an epidemiological study indicating that drinking green tea reduced the risk of esophageal cancer in Chinese men and women by nearly sixty percent. University of Purdue researchers recently concluded that a compound in green tea inhibits the growth of cancer cells. There is also research indicating that drinking green tea lowers total cholesterol levels, as well as improving the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.

To sum up, here are just a few medical conditions in which drinking green tea is reputed to be helpful:

* Cancer
* Rheumatoid arthritis
* High cholesterol levels
* Cariovascular disease
* Infection
* Impaired immune function


What makes green tea so special?


The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.

Links are being made between the effects of drinking green tea and the "French Paradox." For years, researchers were puzzled by the fact that, despite consuming a diet rich in fat, the French have a lower incidence of heart disease than Americans. The answer was found to lie in red wine, which contains resveratrol, a polyphenol that limits the negative effects of smoking and a fatty diet. In a 1997 study, researchers from the University of Kansas determined that EGCG is twice as powerful as resveratrol, which may explain why the rate of heart disease among Japanese men is quite low, even though approximately seventy-five percent are smokers.

Why don't other Chinese teas have similar health-giving properties? Green, oolong, and black teas all come from the leaves of the Camellia sinensis plant. What sets green tea apart is the way it is processed. Green tea leaves are steamed, which prevents the EGCG compound from being oxidized. By contrast, black and oolong tea leaves are made from fermented leaves, which results in the EGCG being converted into other compounds that are not nearly as effective in preventing and fighting various diseases.

Other Benefits

New evidence is emerging that green tea can even help dieters. In November, 1999, the American Journal of Clinical Nutrition published the results of a study at the University of Geneva in Switzerland. Researchers found that men who were given a combination of caffeine and green tea extract burned more calories than those given only caffeine or a placebo.

Green tea can even help prevent tooth decay! Just as its bacteria-destroying abilities can help prevent food poisoning, it can also kill the bacteria that causes dental plaque. Meanwhile, skin preparations containing green tea - from deodorants to creams - are starting to appear on the market.

Harmful Effects?

To date, the only negative side effect reported from drinking green tea is insomnia due to the fact that it contains caffeine. However, green tea contains less caffeine than coffee: there are approximately thirty to sixty mg. of caffeine in six - eight ounces of tea, compared to over one-hundred mg. in eight ounces of coffee.

Burning Fat with Foods

Grapefruit

I'm not sure if it has magical fat-burning properties, but research suggests that this sweet 'n' sour citrus fruit can aid in weight loss. One Scripps Clinic study found that eating half of a grapefruit or drinking four ounces of grapefruit juice with meals (without making any other changes in eating habits) resulted in an average weight loss of more than three pounds in 12 weeks. Scientists speculate the weight loss happens because grapefruit lowers insulin levels, which curbs your urge to snack. And, of course, the less you snack, the easier it is to lose weight.

Tip: If grapefruit is a little too tart for you, try sprinkling some Splenda on top.

Green Tea

Green tea is one ambitious beverage. Not only does it help prevent cancer and heart disease, but numerous research studies have also found that drinking green tea, or taking green tea supplements, can also rev up your metabolism. Just how big of a difference can this fat-burning brew make? Some researchers claim if you drink five cups of green tea a day, you'll burn 70 to 80 extra calories. That's not bad, and definitely worth a shot!

Spicy Foods

Like it hot? Good news: Eating spicy foods can help you burn more fat. Hot foods make you sweat and raise your heart rate, which temporarily increases your metabolism. So grab some cayenne, your favorite bottle of hot sauce, hot chilies or red pepper flakes, and give your food ‑- and your metabolism ‑- a kick.

Low-Fat/Nonfat Dairy

In addition to building strong bones, calcium also inhibits the production of calcitriol, a hormone that tells cells to generate more fat. Woohoo! Several studies have concluded that incorporating low-fat or nonfat dairy products into your diet can help you lose more weight. My favorite forms of low-fat dairy are Dannon Light 'n' Fit Smoothies, Yoplait Light Yogurt and Dreyer's Grand Light Ice Cream.

Water

Skimp on water, and it'll be harder to lose weight. Dehydration slows down your metabolism, and it can also lead to sugar cravings and fatigue (which might make you less likely to exercise). Yikes! Some experts recommend guzzling eight cups of H2O a day. I have at least 10 to 12 glasses daily.

Cinnamon

Research shows that a quarter teaspoon of cinnamon, eaten with food, helps metabolize sugars more effectively and lower the body's blood sugar levels. This is helpful because high blood sugar levels and excess sugar in the blood can lead to fat storage. Cinnamon also brings out natural sweetness in food and, well, tastes good. So sprinkle away! My favorite way to use the stuff? Mixed with Splenda and some fat-free cottage cheese or on baked apples. Mmm!

HG Protein Tip..!

Protein is essential for building muscle. And the more muscle you have, the more fat you burn ‑- even when you're at rest. Protein also has the highest thermic effect of all the macronutrients (protein, carbs and fat). So, you burn more calories digesting protein than you do digesting carbs or fats. Your best protein-packed bets are turkey, egg whites, fish, tuna and skinless, boneless chicken breasts
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Disclaimer : The reader of this article should exercise all precautionary measures while following instructions of this article. The responsibility lies with the reader and not with the site or the Writer/Sender.

Regular Health Mistakes

All of us make little health mistakes that cause damage to our bodies in the long run - simply because we are unaware we are doing something wrong. Here are some of the most common mistakes made by many of us.

Crossing our legs:
Do you cross your legs at your knees when sitting? Although we may believe that this is the lady-like elegant way to sit, sitting this way cuts down circulation to your legs. If you don"t want varicose veins to mar the beauty of your legs and compromise your health, uncross your legs every time you realise you have one knee on top of the other. The best way to sit is to simply place both legs together on the floor, balancing your weight equally. If you feel like changing position, instead of crossing your legs, simply move both legs together to one side. As an alternative, you could also consider crossing your legs loosely at the ankles. This is a classically elegant way to sit, and is far better for your legs and your health than sitting with your legs crossed at your knees.

Not changing our toothbrush:
How often do you change your toothbrush? Most of us wait until most of the bristles have either fallen off, or are in such bad shape that we"d be embarrassed to pull out our brush in public. However, since not many of us need to pull out our brush in public, we carry on with our frayed one until we lose it. Replace your toothbrush often. Damaged bristles can harm the enamel, and don"t massage your gums well. If you find brushing your teeth a pain like I do, but know you must do it, you might as well be doing it right. Imagine going through the annoyance of brushing your teeth twice a day only to find out that you"re damaging your enamel every time you clean your teeth. Also, use a brush with soft bristles unless your dentist has advised otherwise.

Eating out often:
There are oils that are high in cholesterol, and oils that cause little harm and are better for your heart. However, no matter how light the oil is, it is never a good idea to eat too much of it. Avoid fried foods.Remember that in all probability your favourite Indian food restaurant throws a huge, HUGE chunk of butter in a tiny bowl of dal. Rita, who worked in the kitchen of a 5 star hotel, was shocked when she saw the cook chop a 500gm butter slab in half, and throw half into a Paneer Makhani dish. No wonder the customers left licking their fingers. And no wonder they felt so stuffed and heavy afterwards. Limit outdoor eating unless you know that you"re getting served light and healthy food.

Skipping breakfast:
Never, ever skip breakfast. Remember, when you wake up in the morning it"s been around 10-12 hours since your last meal. Your body needs food now, more than at any other time.. Eat a heavy breakfast. You will then be busy through the day, and the calories will get expended quickly. If you are trying to diet, eat a light dinner. Here are some more common health mistakes we make. Being informed and making a few changes can help make us feel a whole lot better.

High heels:
High heels sure look great, but they're murder for your back. This however doesn't mean you should steer clear of stilettos. Wear them, but not when you know you will be walking around a lot. Wear them when going out for lunch or dinner - when the only walking you will be doing is to your car, to the table, and back. Avoid high heels when you are going somewhere on foot. If you are constantly tempted to wear your heels, take a good look at your flats. Is there something about them you dislike? Invest in a new pair of beautiful flats or shoes with a low heel. Buy something you love, that you will enjoy wearing. If possible, get a matching bag. You will then enjoy your flats as much as you do your heels.
Sleeping on a soft bed:

You don't have to sleep on the floor be kind to your back, but do make sure you have a firm mattress. Although a mattress on springs is soft and lovely to sink into, it's bad for your back. If you already have an old bed with springs, you don't need to invest in a new one - simply get a thick wooden plank put over the springs, and place the mattress on the plank. Similarly, if your mattress is old and lumpy, throw it out and get a new one. Your neck and your back will thank you. The same rule applies to sofas. If you will be spending hours on a sofa, get a firm yet comfortable one. Sofas you completely sink into are not the best idea.

Pillows:
No matter how comfortable sleeping with ten cushions is, have pity on your neck and resist. Sleep with one pillow, and make sure it is not too thick. If your pillow gets lumpy, discard it and go for a new one. Get a thin pillow if you sleep on your stomach, and something a little thicker if you sleep on your back, to give your neck adequate support

Not exercising:
So all of us know we should exercise more, but many of us don't. This is a health mistake we consciously make! And why is that? Simply because we refuse to admit the damage we are causing to our bodies by not working out. A number of people only start working out once they've experienced a warning signal. Don't wait for a heart attack to strike before you decide to opt for a lifestyle change. Make the change now. You don't need to train for the marathon to be in top shape. Half an hour of brisk walking three to four times a week will make a world of difference to your health. You could then increase this to forty minutes, four times a week - and you're all set. If you haven't exercised for a week, you're making a mistake.

Disclaimer : The reader of this article should exercise all precautionary measures while following instructions of this article. The responsibility lies with the reader and not with the site or the Writer/Sender.

The service is provided as general information only, and should not be treated as a substitute for the medical advice of your own doctor.