You should Clean these Places more often than you think

• A shared Computer
• The Refrigerator door
• Your Remote Control
• The Inside of your Car
• Your Purse
• Your Cell Phone

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5 Ways to stay Motivated on a Bad Day

• Don't add more pressure
• Think your way out of the day
• Insulate yourself with positive thoughts
• Eliminate overgeneralization
• Avoid personalization

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Weights loss tips straight from the Nutritionist

• Don’t just rely on Carbs cutting
• Stop stepping on the scale frequently
• Skip soda and caffeine that are loaded with calories
• Stick to your diet even when you are travelling
• Enjoy what you eat by slowly chewing it

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The water treatment method

Did You Know…that drinking water in the morning immediately upon waking up can have amazing therapeutic effects for a multitude of health conditions—ranging from pain to #asthma to #cancer?”

The water treatment method is as follows:

•    Right after waking up in the morning, drink about 4 glasses of fluoride-free water. If you’re drinking water from a faucet, chances are it’s inevitable. Other options are distilled water (make sure to add minerals back into the water, including some baking soda for alkalinity) and reverse osmosis. If you feel you can’t drink a whole 4 glasses in the morning, start lower and work your way up to the 4 glasses. You must do this upon waking and on an ‘empty stomach.’

Do not eat or drinking for 45 minutes after drinking the water. After 45 minutes has gone by, you’re free to eat and drink as you please.

•    Drink a cup of water half an hour before the meal. Do not eat or drink anything for 2 hours after each meal.
•    Feel your health start to improve.

According to the Japanese Medical Society, this treatment would take 10 days to treat constipation, 10 days to treat some gastric issues, and 30 days to treat high blood pressure.

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10 Natural ways to Soothe Your Painful Monthly Cramps

•    Pop a calcium, Vitamin D and Magnesium supplement
•    Yoga
•    Walking
•    Sleep it off
•    Use a heating pad
•    Take a hot shower
•    Eat calcium-rich foods such as milk and yogurt
•    Herbs
•    Avoid caffeine and stay hydrated
•    Get Intimate

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Tips to Live Happy & Free

•    Eat Light
•    Get Moving
•    Talk Less, Talk Sense
•    Turn off the TV
•    Enjoy Nature
•    Create
•    Take a Cool Shower
•    Do Simple things you Enjoy
•    Walk/Run for 20 minutes Daily
•    Know the Truth of Simplicity

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Can I trust nutrition information I get from newspapers and magazines?

Nutrition tips and diets from different sources often conflict with each other. You should always check with your doctor first. Also, keep in mind this advice:

•    There is no "magic bullet" when it comes to nutrition. Short-term diets may help you lose weight, but they are hard to keep up and may even be unhealthy in the long run.

•    Good nutrition doesn't come in a vitamin pill. Only take a vitamin with your doctor's recommendation, as your body benefits the most from eating healthy, whole foods.

•    Eating a variety of foods is best for your body, so try new foods!

•    Stories from people who have used a diet program or product, especially in commercials and infomercials, are advertisements. These people are usually paid to endorse what the advertisement is selling. Remember, regained weight or other problems that develop after someone has completed the program are never talked about in those ads.

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Tips for cutting down on sugar

•    Slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust and wean yourself off the craving.

•    Avoid sugary drinks. Try drinking sparkling water with a splash of fruit juice instead.

•    Don’t replace saturated fat with sugar. Many of us make the mistake of replacing healthy sources of saturated fat, such as whole milk dairy, with refined carbs or sugary foods, thinking we’re making a healthier choice. Low-fat doesn’t necessarily mean healthy, especially when the fat has been replaced by added sugar to make up for loss of taste.

•    Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar that quickly surpasses the recommended limit.

•    Be careful when eating out.  Most gravy, dressings and sauces are also packed with salt and sugar, so ask for it to be served on the side.

•    Eat healthier snacks.  Cut down on sweet snacks such as candy, chocolate, and cakes. Instead, eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

•    Check labels and choose low-sugar products.

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Do I need to change what I eat?

If you answer yes to any of the following questions, you may need to talk about improving your nutrition with your doctor:

•    Has your doctor talked with you about a medical problem or a risk factor, such as high blood pressure or high cholesterol?

•    Did your doctor tell you that this condition could be improved by better nutrition?

•    Does diabetes, cancer, heart disease or osteoporosis run in your family?

•    Are you overweight?

•    Do you have questions about what kinds of foods you should eat or whether you should take vitamins?

•    Do you think that you would benefit from seeing a registered dietitian, a member of the health care team who specializes in nutrition counseling?

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Why You Should Take a Bike Tour instead of a Bus Tour

•    Enjoy the Fresh Air of a New City
•    A Different Point of View
•    Save the planet
•    More Efficient than Walking for seeing a City
•    Build your Muscle Tone
•    Low- Impact Exercise
•    Cycling eats up calories
•    Cycling improves coordination
•    Cycling reduces stress

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How to Fit Exercise into Your Routine - No Matter How Busy You Are

•    Work Out Efficiently
•    Cater to Your Own Likes and Dislikes
•    Use Competitions as Motivation
•    Make a Schedule and Commit to It
•    Track Your Activity Levels
•    Choose Something over Nothing

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Set a Goal and Get Motivated to Maintain Fitness

There’s nothing more motivating than that first 5K looming in bold letters on the calendar. Register early and commit to an exercise program that will get you in shape by race day. You should set realistic goals that include clear milestones, and as you progress toward your goal, you’ll find a ripple effect occurs and things fall into place in your work, home life and health!  The goal doesn’t have to be an organized race. Maybe it’s a mission to fit into that old pair of jeans buried in your closet or a new bikini on the beach. Whatever it is, define it, write it down and revisit it daily.

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Active in the Workplace

It doesn’t take a lot to stay active, just a few changes that make a big difference!

•    Be more active in the workplace – walk to the printer, stand up rather than sit when answering the phone, and aim for one ‘walking’ meeting a week, e.g. a meeting with a staff member and walking around the office
•    Choose to take the stairs instead of the elevator or escalator
•    Take the furthest parking spot available and walk.
•    Vow to walk around your local mall for 3 loops before going home.

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Foods That Lower Blood Sugar

•    Lima Beans: Are high in soluble fiber which slows digestion and prevents blood sugar from rising too quickly after you eat. 

•    Oatmeal:  is another super source of soluble fiber, which keeps blood sugar on an even keel and may lower your risk of type 2 diabetes.

•    Bitter Melon:  This vegetable looks like a cucumber with warts, and it’s an Indian folk remedy for diabetes.

•    Peanuts: Eat a handful of peanuts or a Peanut butter because the fat, fiber and protein in these nuts can stave off blood sugar spikes.

•    Cabbage: is low in calories and high in fiber, with a glycemic index rating of near zero, meaning that it converts to sugar very slowly in the body.

•    Grapefruit:  Not only do grapefruits have plenty of vitamin C, they also contain naringenin, an antioxidant that appears to cut the risk of developing insulin resistance.

•    Spinach:  This leafy green is a great source of magnesium, a mineral that helps regulate blood sugar and blood pressure. People with type 2 diabetes often have lower levels of magnesium in their blood.

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Top 10 Health Benefits of Weight Lifting

•    Strength
•    Better performance
•    Leaner body mass
•    Fewer injuries
•    Bone density
•    Boosts metabolism
•    Better posture and balance
•    Discipline
•    Reduce risks for diseases
•    Better quality of life

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How to Curb Overeating During the Holidays

1. Nurse your drink: Always have glass of water or a cup of hot tea in hand, so you need to consciously stop and put it down in order to eat.

2. Avoid the artificial sweetener: Studies have indicated that consuming artificial sweeteners in your drinks or desserts may actually trigger more hunger.

3. Plan your meals and portion sizes ahead of time: Cooking your meals for the week is a good way to limit what you eat.

4. Easy on the alcohol: Not only does alcohol add to your caloric intake, but a state of inebriation can give you false feelings of hunger, which will cause you to overeat.

5. Banish your food weaknesses: Keep all of the “trigger foods” out of the house entirely. That way, you’re not tempted to overeat.

6. Trick your brain: Use smaller plates and smaller portion sizes on your plate. When your eyes see that the smaller plate is full, you naturally trick your brain to thinking that you’re eating a sufficient amount.

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The Health Benefits of Walking

•    Mental Health: Walking promotes mental well-being. Known as a great stress-buster, if you walk outdoors, the combination of fresh air and exercise is an excellent way to boost your morale and mood.

•    Bone Health: Walking about 30 minutes a day increases your bone density and slows down bone loss in your legs. This low-impact exercise targets your legs, spine, and hips.

•    Depression: Walking is proven to prevent anxiety and depression because it triggers endorphins and promotes relaxation.

•    A Healthy Heart: Walking helps prevent type 2 diabetes- studies at Harvard have revealed that walking approximately 150 minutes per week can reduce the risk of diabetes.

•    Help Combat Cancer:  A Harvard University study showed that 
women who walked 1 to 3 hours per week had risk of death from breast and uterine cancer reduced by 19%. When they walked 3 to 5 hours per week, their risks of the same cancers were reduced by 54%.  Men who walk briskly for at least 3 hours a week after being diagnosed with prostate cancer were 57% less likely to see the disease progress.

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5 Foods to Curb Your Hunger

•    Raspberries
•    Seaweed
•    Pistachios (…and other nuts)
•    Legumes (Beans, peas, lentils, soybeans and chickpeas)
•    Eggs

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How Much Should You Exercise and How Often?

Aim for at least 30 minutes of moderate-intensity activity (such as brisk walking) at least 5 days a week. If you're just getting started, you can slowly build up to that.

In time, you can make your workouts longer or more challenging. Do that gradually, so your body can adjust.

When you work out, keep your pace low for a few minutes at the start and end of your workout. That way, you warm up and cool down each time.

You don't have to do the same exact thing every time. It's more fun if you change it up.

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Eat enough Fibre

Always carry a piece of fruit with you and ensure your lunch choices contain salad or vegetables. Always request wholemeal or grain breads, even if you are dining away from home, and keep carrots and celery sticks within easy reach to snack on. Another factor that may motivate you to eat more fibre is the fact that diets high in fibre are also linked to weight control. You simply need to eat less when you are eating lots of fibre-rich foods.

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