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10 Seconds Eliminate Stress

stressssAs women work to pursue targets or deadlines, stress easily come by anytime. When you deal with the evaluation of the owner company you work for, nor should first presentation in front of the board of directors, so many things that can make you nervous and stressful. If you can not handle it, you can stress and all you had planned to fall apart.

Then to do? Actually not difficult to cope with stress. There is quick and easy way to make your stay calm in a world full of ‘surprises’ this. Each in this way only takes about 10 seconds.

Yoga positions

When stressed, the body will be stiff, and breathing becomes difficult. Therefore, combine both hands as if you want to pray in the back. Pull your shoulders and your head back, then pull a deep breath.

Streching – streching

Make more of your sitting, straighten your body in the chair. Lift your right leg and place your right ankle on your left knee. You lean forward and pull as far as you can. Do it alternately with your left leg. This movement will make your hip muscles more relaxed.
Go Nuts!

Grazing is one way to reduce stress. But for this activity does not add stress to your new due weight to be up, replace snacks ‘fried’ becomes just nuts. Nuts contain tryptophan and magnesium high. Two ingredients are very useful to produce serotonin, a hormone that can provide a sense of calm so that the stress is resolved.

Ear stroking

Not only Ciko, your pet golden retriever who likes his ears scratched. This activity also applies to humans. According Ayuverda, the teachings of Indian life that has existed since 5000 years ago, the ears are marma points – a kind of nerve points as acupuncture, which has relationships with other body parts. Here’s how: just scratching a circle on your ears, each with his right hand and left as you stress.

Aromatherapy

Aromatherapy has a calming effect and can make you relax. Aromatherapy that you can use are lavender, lemon balm, chamomile and geranium. Here’s how: Take a cotton ball, and give aromatherapy. Put in place a strategic wind flow. Every time the wind blows. Aromatherapy will be wafted into the room and make you more relaxed.

Vitamin C
Unmistakable. In addition to improving immune system, researchers at the University of Alabama also said that vitamin C can also reduce stress hormones in the blood. The study suggests 1000 mg dose of vitamin C.

Laughing – laughing

According to a study at the University of California, laughter increases the production of anti-stress hormones that can last up to 24 hours. No need to criticize other people to laugh, you can stimulate your laughter by reading funny comic, read the joke of the day, or a mirror with a strange expression on his face until you feel amused themselves.

Be in the moment

Focus on what you face today, and use all your senses to relate to your environment. Jay Winner, MD, author of Take the Stress Out of Your Life gives an example when you eat lunch, take the smell and feel the food in your mouth for 10 seconds. “Take 10 seconds and let the sensation of food is entered in your mind,” advises Dr. Jay. Another example is the recommended walking barefoot on the ground and feel when your feet touch the earth.

April 11, 2008 Posted by | healthy | Leave a comment

Choosing constellation Star Food Match

Astrology was not only used to determine the fate predictions, but also a guide for health care. Way, select certain foods fit your astrological sign.

If you are asked, “Would you believe in the zodiac?” Surely that is in your mind is that predicting the fate of the zodiac as luck, fortune, and love. But this time you will be invited to choose foods that match your star sign, zodiac because it can also be used as a guide for health care, namely the zodiac diet.

Zodiac and health

Diet zodiac was introduced by Jon Stevens, an expert in astrology, in his book The Astrology Diet. This diet combines knowledge about nutrition and astrology to create a healthy diet tailored to one’s zodiac. By choosing foods that fit the zodiac, your body will digest and utilize the nutrients from the food well, so that health care would be maintained.

The main principle is to determine the diet zodiac zodiac you are depending on the date and month of your birth. Each zodiac mastered a certain body part and the part of the body that determines the nature and the physical and mental weakness (vulnerable to disease attack). Thus the known types of food recommended for consumption and which should be avoided in order to wake up the body’s health.

In accordance with the vulnerability of the body, each of the zodiac require certain minerals in order to wake her health. Deficiency or mineral deficiency that will cause health problems. Here is a picture of health, and guidelines for selecting and avoid the kinds of specific foods for each of the zodiac.

Capricorn
(December 22 to January 19)
Health: Capricorn over the bones, joints, knees, and teeth. Capricorn people famous beauty of the structure of bones, they have a good posture. But it is precisely the body parts are prone to rheumatism, arthritis, and problems with bones and joints. Their skin is sensitive and dry, easy to suffer from skin disorders.

Food Recommended: Mineral calcium phosphate affect the health Capricorn, because it increases bone formation. If the shortage, will lead to rickets, spinal disorders, tooth decay, and pain in the joints. Foods that are rich in this mineral is orange, lemon, celery, cabbage, spinach, broccoli, corn, potatoes, almonds, oats, and brown rice. Diets high in protein and calcium is mandatory for bone, skin, and teeth are always in tiptop condition. Therefore, it is recommended to consume raw salad, fresh fruit, fish, eggs, whole wheat bread, and milk or yogurt which varied every day.

Foods to avoid: Chocolate and synthetic sugar (refined sugar) should be avoided because it would adversely affect the skin.

AQUARIUS
(January 20-18th Februar)
Health: Aquarius control of the circulation system, calf, shin, and ankle. Aquarius people because it tends to be strong and healthy, has leg and foot of the beautiful, but prone to suffer hardening of the arteries, lower blood pressure and anemia.

Food Recommended: Aquarius People need sodium chloride should be derived from nature such as marine fish, lobster, tuna, oysters, spinach, radishes, celery, cabbage, lettuce, corn, apples, pears, and oranges. Instead of salt. In addition to conducting low-fat diet and high protein. The recommended foods are chicken, beets, broccoli, carrots, peppers, tomatoes, strawberries, pineapple, pomegranate, red rice, and yogurt.

Foods to avoid: Reduce consumption of coffee because it can cause anxiety. We recommend drinking herbal tea for relaxation.

PISCES
(February 19-March 20)
Health: Pisces master leg to his toes and mucous membranes. Pisces Therefore many people who became a dancer, but has a taste and smell great; but susceptible to influenza, sinus problems, and edema (accumulation of water in certain body parts). They have a personality that is sensitive and easily affected by emotional illness that caused his personality.

Food Recommended: Mineral that affect health is iron. Iron mineral deficiency will cause anemia, inflammation (inflammation), low blood pressure, and heart rate irregular. Foods rich in iron are liver, egg yolks, oysters, beets, spinach, beets, onions, lettuce, raisins, grapes, apples, and oranges.

Foods to avoid: Reduce salt intake can cause edema. Also, reduce the consumption of coffee and alcoholic beverages.

ARIES
(March 21-April 19)
Health: Aries over the head and face area associated with perception and thought. Because Aries is the sharp-minded and a great thinker. However, susceptible to pain in the head, such as headache and migraine.

Food Recommended: As a busy, energetic, and active, Aries people need minerals to maintain health and energy, which is potassium phosphate. This mineral deficiency can cause depression. A rich source of potassium phosphate is the tomato, beans, brown rice, onions, lettuce, cauliflower, cucumbers, spinach, broccoli, bananas, and pumpkins. Including milk for healthy teeth and bones.

Foods to avoid: salt and alcohol are the main enemy of Aries. Consume too much salt will adversely affect the arteries and bone health, whereas alcohol adversely affects the kidneys. Just drink lots of water.

TAURUS
(April 20-May 20)
Health: Taurus over the throat and neck, including the vocal cords, tonsils, and the ceiling. Therefore, the Taurus people tend to like foods and exercising so easy lazy fat. Mastery of the thyroid gland is also easier to be fat. As a result, easily catch cold, cough, sore throat, and neck stiffness.

Food Recommended: Minerals the body needs the Taurus is a function of sodium sulfate to control the amount of water in the body. Sources are asparagus, beets, cauliflower, spinach, cucumbers, onions, pumpkins, and peanuts. In addition to drinking lots of water for flushing toxins. To maintain the function of the thyroid gland, it is recommended to eat foods that contain natural iodine such as fish and other seafood. Which also recommended the eggs, liver, red beans, fresh fruits, and salads.

Foods to avoid: Carbohydrates should be reduced because of the body will be converted into fat. Likewise, avoid foods high in fat and sugar.

GEMINI
(May 21-June 20)
Health: Gemini over the shoulder area, hands, and lungs. Gemini people susceptible to respiratory infections, bronchitis, and asthma. Disorder of the mind affects the nervous system which in turn affect physical health.

Food Recommended: Mineral that affect the health of the Gemini is potassium chloride. This deficiency causes blood clotting and circulatory system disorders. Potassium chloride is also maintaining healthy lungs and bronkhi. Foods rich in potassium chloride is asparagus, green beans, tomatoes, celery, carrots, spinach, oranges, and rice.

To maintain healthy nerves are advised to eat almonds, fish, shellfish, wine, apples, and raisins. Lettuce and cauliflower for health bronkhi. While calcium for bone health, because it should consume green vegetables, tofu, fish, shrimp, anchovies, milk, cheese and other dairy products.

Foods to avoid: Coffee and other stimulants foods can cause interference in the nervous system of a sensitive Gemini.

CANCER
(June 21-July 22)
Health: Cancer control chest and stomach area that symbolizes the food and motherhood. The tension, anxiety, and emotional stress can cause disease in people of Cancer. Prone to digestive disorders, such as stomach ulcers, gastritis, intestinal infection and bile, and bloating.

Food Recommended: Mineral calcium fluoride will create a network of elastic and healthy body. This mineral deficiency causes visual impairment, brittle bones and arched back, as well as damage to teeth and gums. Lack of calcium causes disruption of the skin cancer in people.

Therefore, in addition to consuming food sources of calcium fluoride, such as: egg yolks, yogurt, beets, fish, and oysters, also had to eat the food sources of calcium such as milk, cheese, lettuce, and tomatoes. Fresh fruits and vegetables should be consumed every day.

Foods to avoid: Starch, sugar, and salt should be avoided. Starch and sugar can cause constipation and salt cause swelling of the body.

Leo
(July 23 to August 22)
Health: Leo mastered the spine, back, and the heart. The heart is associated with emotions and back with courage. Leo people because it is usually an athlete or a dancer, long-lived and have the health and vitality is good. However they are prone to back pain and heart disease in old age.

Food Recommended: Mineral that affect people Leo is a magnesium phosphate, which serves to keep the smooth flow of blood and digestive enzyme activity. Food that contains magnesium phosphate are almonds, sunflower seeds (pumpkin seeds), lemon, apple, coconut, rice, seafood, beets, asparagus, and egg yolk.

Increase consumption of foods that help the formation of blood such as beef, liver, fresh fruit, salad, cheese, milk, and yogurt. Food sources of iron minerals such as spinach, and raisins are also advised to be consumed. Oranges and pears can help reduce tension on the heart.

Foods to avoid: It is recommended to reduce high-fat foods.

VIRGO
(August 23 to September 22)
Health: Virgo control nervous system and small intestine. Virgo people have digestive systems that fussy and usually suffer from digestive disorders, such as bloating, stomach ulcers, and intestinal infections. They are easily stressed and worried about his health. These negative thoughts actually cause interference and disease in the body.

Food Recommended: Mineral Virgo people need is potassium phosphate. Lack of this mineral in the body will cause dry skin, hair loss, acne, eczema, fatigue, and constipation. Foods that contain potassium phosphate, green vegetables, whole wheat bread, oats, almonds, cheese, oranges, bananas, lemon, and lean beef.

It is advisable to eat easily digestible foods such as yogurt, brown rice, and eggs. Melons, apples, pears, papaya, and lemons are also recommended for consumption. Special lemon juice will soften the skin and eliminate dandruff. Use honey as a sweetener and herbal tea to ease indigestion.

Foods to avoid: Stay away from chocolate because it will cause skin and digestive disorders in the Virgo. Also avoid spicy foods, spicy, and fried.

LIBRA
(September 23 to October 22)
Health: Libra control kidneys, hips, and buttocks. Therefore Libra woman has a beautiful lower body. But the waist is a member of the body most prone to back pain. Also at risk of kidney and skin disorders. Therefore there must be a balance of life to stay healthy.

Food Recommended: Sodium phosphate is a mineral that can balance the body’s acids and bases, in addition to removing body toxins and metabolic waste. Food is a source of sodium phosphate was the strawberries, apples, raisins, almonds, asparagus, corn, carrots, spinach, beets, radishes, tomatoes, wheat, brown rice, and oats. High-protein diet low in fat and sugars suitable for someone Libra. It is advisable to eat fish, seafood, chicken, low-fat cheese, yogurt, fresh fruit and vegetables, and whole-wheat bread. Should also drink plenty of water for flushing the body of toxins and launched a circulatory system.

Foods to avoid: The Libra should stay away from alcohol and carbonated beverages as they may interfere with the function of kidneys.

SCORPIO
(October 23 to November 21)
Health: Scorpio master sexual organs, therefore the risk Scorpio disorders and infections on the sexual organs and urinary tract. Also vulnerable to diseases caused by emotional stress. However known bodied, exciting, and gifted as a healer.

Food Recommended: Calcium sulfate is a mineral that is required of Scorpio. This mineral deficiency will cause the flu, sinus infections, skin disorders, and infertility.

Foods that are rich in this mineral are asparagus, cauliflower, turnips, onions, tomatoes, and coconut. Scorpio people also need calcium from milk, cheese, and yogurt. Also advised to eat high-protein foods, fresh fruits and vegetables, and whole-wheat bread. Other foods that are good for the Scorpio are fish, seafood, salads, beets, almonds, oranges, apples, bananas, and pineapples.

Foods to avoid: The Scorpio can not eat large portions. Dinner consisted of a light snack. Stay away from alcoholic beverages because it will be bad for skin health and appeHealth: Sagittarius control thigh area, groin, and liver. Sagittarius people should be diligent in exercising because it will hurt if it is not easy to implement. Despite the slender youth, but tend to be fat with increasing age, especially women. Therefore prone to chronic disease in the groin and thigh, and the risk of arthritis and a limp in old age. Also tend to suffer from hepatitis.arance. Drinking water alone.

Sagittarius
(November 22-December 21)

Food Recommended: Minerals are needed by the Sagittarius is silica which strengthens the nervous system, healthy brain tissue, to protect the condition of the fingers numb legs, and feet. This mineral deficiency will cause thinning hair, dry skin, and gum disorders.

Food sources of silica are the raw salad, green Cabal, strawberries, pears, apples, potatoes, oats, and egg yolk. Sagittarius people are encouraged to eat food sources of protein, especially chicken and fish, vegetables and fruits such as beets, tomatoes, cherries, oranges, lemons, eggs, skim milk, yogurt, brown rice, too. Also, should drink plenty of water.

Foods to avoid: Stay away from high-fat foods, sweets and chocolate. Also, alcoholic beverages to maintain heart health

March 14, 2008 Posted by | healthy | Leave a comment

50 Tips Diet

Slim and beautiful dream of all women. Although it is not easy to do but many women willing to starve and exercise for hours. A good diet is not the way to fast food but also setting based on age and activity. Here are some tips that are guaranteed to make your diet better and healthier.

1. Avoid thinking all or not at all. Fasting is not the best way to lose weight. Eat enough calories and manage wisely.
2. Cut the fruit as you like in small pieces to replace unhealthy snacks.
3. Avoid eating snacks out of the jar, you will not realize how much has been entered into your mouth. Put in a plate or simply take a handful.
4. If you include people who like bread, choose a wholegrain.
5. Avoid foods that contain fat, more than 10 percent. Read the nutrition information labels on the boxes of food.
6. Record the foods you eat for 2 weeks. Believe you will be surprised!
7. Butter has saturated fat content. Avoid or replace it with a low-fat.
8. Bring water bottle with you wherever you go. That way you will not be dehydrated and also less likely to choose a fizzy drink or too much sugar.
9. Try detoxification, to remove toxins in your body
10. Snack good for you for lunch or prevent excessive night.
11. Find a friend or partner for a diet together. This will make you both motivate each other biases.
12. Find out your destructive habits of diet programs. If you liked snacking on the bread to the gym, change your route!
13. Drink lots of mineral water
14. Vegetables low in calories but do not cook too long because the nutrients can be changed.
15. If you are accustomed to eating large pekan.Usahakan final SPADA snacks low in fat and calories are stored either in the closet!
16. Always choose the smallest portion of an existing restaurant menu
17. Purchase a juicer and start create your own creative juices. Do not forget to try vegetable juice. Rich in vitamins and less fructose.
18. Do not think that the salad is always safe to eat. They usually also combined with mayonnaise and cheese.
19. Brush your teeth when cravings arise. Food taste bad after you brush your teeth.
20. Want to eat chocolate? Choose low-fat chocolate!
21. Meal increases while PMS? Opponent with Almond nut consumption. They give a lot of protein and also reduces sweet food cravings.
22. Choose foods that are boiled, berkuah, the team, or burned before you choose a fried.
23. Choose a diet of celery as a loyal friend from now on.
24. Notice how thin she ordered. Find out and make their secret, your secret.
25. Use chopsticks to slow your eating.
26. Avoid snacking while you’re bored, replace with the things you want to do but no time!
27. Do not think that you’ll start a diet after a period of stress. Believe me this time will always be there! Instead prepare yourself to deal with these times and stay focused on your diet.
28. 3 hours is a favorite snack time. The best option to increase energy include bananas, beans, and low fat yogurt.
29. Try to choose quality over quantity.
30. Add chili or chili spices to enhance your body’s metabolism.
31. Add ice into your drink. Because your body requires energy to match the drink to body temperature. Which in turn will burn your fat!
32. Prepare all your own food rather than fast food. Will be easier for you to control your intake of sugar and calories used.
33. To overcome hunger when cooking, start by eating a big plate of salad!
34. When reading an article about a suitable diet with you. Tempelkanlah dikulkas scissors and you!
35. Get enough sleep! Prolonged fatigue will cause you to reach high-calorie foods.
36. Soy milk is a better alternative to consume low-fat milk!
37. Reduce your salt!
38. Put pictures on the refrigerator to motivate you!
39. Go Green! Choose a green vegetable or green tea that will contribute to your health!
40. Choose a diet if you are forced to drink soda.
41. For maximum fat burning and you are required to eating beans!
42. Very easy to make appointments at a restaurant or cafe, however, choose a place that will not make you have to eat! Such as sports or crafts!
43. Choose the stairs instead of elevators or escalators.
44. Calculate your budget for food or snacks. You can allocate these funds for other purposes.
45. Bananas are the best foods before you start exercising. Banana filled with potassium which will help with muscle and water levels in your body.
46. Do not do anything else while you’re eating. If you eat while reading or while watching, you will immediately associate these two activities. You will soon be eating as soon as the TV turned on.
47. Make sure you get enough sun. Vitamin D will help you get more calcium that will further accelerate the process of metabolism.
48. Try Herbal Tea in turn and choose your favorite. Trust is the best investment for your health.
49. Chewing your food slowly!
50. Drink a glass of water with lemon juice to help increase your metabolism!

March 14, 2008 Posted by | healthy | Leave a comment

obesity in men lower fertility

IF you are fat bodied men, should begin to watch. In addition to risk of various serious diseases, like heart disease, stroke, and diebetes, a study indicates, the opportunity to have a fat guy offspring would be threatened.

As reported a study published the journal Fertility and Sterility, the chance of a fat man has a relatively low child even if he is able-bodied. Study of research scientists from Pennsylvania State University College of Medicine at the Hershey show, among 87 healthy men aged 19-48 years, those in obese (overweight) tend not to have kids.

One important thing is underlined by these findings, male fat body also showed hormonal differences that show decreased reproductive capacity and capability. The results showed, compared with peers who berpostur slim, fat men have lower testosterone levels in his blood.In addition, they also recorded a luteinizing hormone levels of the hormone (LH) and follicle-stimulating hormone (FSH) are low, but both types are very important for male reproductive health.n addition, they also recorded a luteinizing hormone levels of the hormone (LH) and follicle-stimulating hormone (FSH) are low, but both types are very important for male reproductive health

March 12, 2008 Posted by | healthy | Leave a comment

Healthy Fast Food

America has been called a “fast food nation” and for good reason. Everyday, one out of four Americans eats fast food. If you are eating out, fast food restaurants are often the cheapest option, but unfortunately, not usually the healthiest one. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day, but the quick-and-cheap temptation can be hard to resist.

As an informed customer, you can make healthier choices and still enjoy the convenience of fast food restaurants.

Learning to make healthier choices at fast food restaurants

Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. Free downloadable guides help you evaluate your options. If you have a special dietary concern, such as diabetes, heart health or weight loss, the websites of national non-profits provide useful advice. You can also choose to patronize restaurants that focus on natural, high quality food.

If you don’t prepare ahead of time, common sense guidelines help to make your meal healthier. For example, a seemingly healthy salad can be a diet minefield when smothered in high-fat dressing and fried toppings, so choose a salad with fresh veggies, grilled toppings and a lighter dressing. Portion control is also important, as many fast food restaurants serve enough food for several meals in the guise of a single serving.

Top tips for healthy eating at fast food restaurants
Make careful menu selections pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.
Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
“Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
Don’t be afraid to special order. Many menu items would be healthy if it weren’t for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing “on the side” and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
Watch portion size an average fast food meal can run as high as 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don’t supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner. Sharing might make dessert (or something else indulgent) more of an option.
Watch your salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to injury by adding more salt.
Avoid buffets – even seemingly healthy ones like salad bars. You’ll likely overeat to get your money’s worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you’re really still hungry before going back for more.
Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.
Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favorite meal at a nice restaurant, make sure your earlier meals that day are extra healthy. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience while maintaining good nutrition and diet control.

Guides can help you make healthier meal choices

Many fast food chains post nutritional information on their websites. Unfortunately, these lists are often confusing and hard to use. Instead you can go to other websites that provide health and nutrition information, but in easier to follow formats. Some even publish comparison downloadable guides or inexpensive pocket guides. Learn how to make a healthier meal selection at your favorite restaurant:

HealthyDiningFinder.com – allows you to search for restaurants offering a selection of healthier menu options and view the nutrition data for selected items. You can search for area restaurants or a specific restaurant.

Stop&Go Fast Food Nutrition Guide – this guide is particularly convenient and easy to use. Look up any of the major chain restaurants and find out how to make healthier choices. For more information, see below.

Guides for your individual needs

There are many websites geared toward how to make healthy choices at restaurants depending on your specific dietary needs, whether it is for diabetes, cancer, heart disease, or weight management. See below for specific listings.

Healthier fast food at burger chains

Healthy Fast Foods: Burger CHains Figuring out healthier options at your favorite fast food burger chain can be tricky. A typical meal at a burger joint consists of a “sandwich”, some fries and a drink, which can quickly come in at over 1700 calories for something like Burger King’s Triple Whopper with a large fries and a 16 oz. soda. A better option would be a regular single patty burger, small fries, and water, which is about 500 calories. Alternatively you may enjoy a veggie burger smothered in grilled onion and mushrooms. Or if you want a large beef burger, then skip the fries and soda and have a side salad and water instead.

The Big Burger Chains

Less Healthy choices

  1. Double-patty hamburger with cheese, mayo, special sauce, and bacon
  2. Fried chicken sandwich
  3. Fried fish sandwich
  4. Salad with toppings such as bacon, cheese, and ranch dressing
  5. Breakfast burrito with steak
  6. French fries
  7. Milkshake
  8. Chicken “nuggets” or tenders
  9. Adding cheese, extra mayo, and special sauces
Healthier choices

  1. Regular, single-patty hamburger without mayo or cheese
  2. Grilled chicken sandwich
  3. Veggie burger
  4. Garden salad with grilled chicken and low-fat dressing
  5. Egg on a muffin
  6. Baked potato or a side salad
  7. Yogurt parfait
  8. Grilled chicken strips
  9. Limiting cheese, mayo, and special sauces

Healthier fast food at fried chicken chains

Healthy fast food: Fried chicken chainsAlthough certain chains have been advertising “no trans fats” in their food, the fact is that fried chicken can pack quite a fattening punch. According to the restaurant’s nutrition info, just a single Extra Crispy Chicken breast at KFC has a whopping 440 calories, 27 grams of fat, and 970 mg of sodium. A healthier choice is the drumstick, which has 160 calories, 10 grams of fat, and 370 mg of sodium. Alternatively, if you like the breast meat, take off the skin and it becomes a healthy choice at 140 calories, 2 grams of fat, and 520 mg of sodium.

Some tips for making smarter choices at fast food chicken restaurants:

The Big Fried Chicken Chains

Less healthy choices

  1. Fried chicken, original or extra-crispy.
  2. Teriyaki wings or popcorn chicken
  3. Caesar salad
  4. Chicken and biscuit “bowl”
  5. Adding extra gravy and sauces
Healthier choices

  1. Skinless chicken breast without breading
  2. Honey BBQ chicken sandwich
  3. Garden salad
  4. Mashed potatoes
  5. Limiting gravy and sauces

Healthy fast food: Mexican chains

Healthy fast food: Mexican chains Fast food chains that specialize in tacos or burritos can be caloric minefields or they can be a good option for finding healthy fast food. Rice, beans, salsa and a few slices of fresh avocado can make a very healthy meal. But adding cheese, sour cream and tortilla chips can turn even a good meal unhealthy. Be sure to also remember portion control since these types of restaurants can have enormous menu items (eat half and take the rest for another meal).

Several chains, like Taco Bell and Baja Fresh, have “healthy” menu options that feature less fat and fresher ingredients.

The Big Taco Chains

Less healthy choices

  1. Crispy shell chicken taco
  2. Refried beans
  3. Steak Chalupa
  4. Crunch wraps or gordita-type burritos
  5. Nachos with refried beans
  6. Adding sour cream or cheese
Healthier choices

  1. Grilled chicken soft taco
  2. Black beans
  3. Shrimp ensalada
  4. Grilled “fresco” style steak burrito
  5. Veggie and bean burrito
  6. Limiting sour cream or cheese

Healthy fast food: Sub sandwich chains

Healthy fast food: Sub sandwich chainsAmericans love all types of sandwiches: hot, cold, wrapped, foot long. Usually eaten with a salad instead of fries. The ads promote the health benefits of sandwich shops. Easier said than done… studies have found that many people tend to eat more calories per meal at a sub shop than at McDonalds. This may be because people feel so virtuous eating “healthy” like the ads promise, that they reward themselves with chips, sodas, or extra condiments.

You can make healthier choices at a deli or sub shop but you need to use some common sense.

Subs, Sandwich and Deli Choices

Less healthy choices

  1. Foot-long sub
  2. High-fat meat such as ham, tuna salad, bacon, meatballs, or steak
  3. The “normal” amount of higher-fat (Cheddar, American) cheese
  4. Adding mayo and special sauces
  5. Keeping the sub “as is” with all toppings
  6. Choosing white bread or “wraps” which are often higher in fat than normal bread
Healthier choices

  1. Six-inch sub
  2. Lean meat (roast beef, chicken breast, lean ham) or veggies
  3. One or two slices of lower-fat cheese (Swiss or mozzarella)
  4. Adding low-fat dressing or mustard instead of mayo
  5. Adding extra veggie toppings
  6. Choosing whole-grain bread or taking the top slice off your sub and eating it open-faced

Healthy Asian food

Healthy Asian FoodAsian cultures tend to eat very healthfully, with an emphasis on veggies, and with meat used as a “condiment” rather than being the focus of the meal. Unfortunately, Americanized versions of these ethnic foods tend to be much higher in fat and calories – so caution is needed. But here’s a great tip for all Asian restaurants – use the chopsticks! You’ll eat more slowly, since you can’t grasp as much food with them at one time as you can with your normal fork and knife.

Asian Food Choices

Less healthy choices

  1. Fried egg rolls, spare ribs, tempura
  2. Battered or deep-fried dishes (sweet and sour pork, General Tso’s chicken)
  3. Deep-fried tofu
  4. Coconut milk, sweet and sour sauce, regular soy sauce
  5. Fried rice
  6. Salads with fried or crispy noodles
Healthier choices

  1. Egg drop, miso, wonton, or hot & sour soup
  2. Stir-fried, steamed, roasted or broiled entrees (Shrimp chow mein, chop suey)
  3. Steamed or baked tofu
  4. Sauces such as ponzu, rice-wine vinegar, wasabi, ginger, and low-sodium soy sauce
  5. Steamed brown rice
  6. Edamame, cucumber salad, stir-fried veggies

Healthy Italian fast food

Healthy Italian fast food The anti-carbohydrate revolution has given Italian food a bad rap, but Italian is actually one of the easiest types of cuisine to make healthy. Stay away from fried, oily or overly buttery, as well as thick crust menu items, and you can keep your diet goals intact.

Watch out for the following terms, which are common culprits of high fat and calories: alfredo, carbonara, saltimbocca, parmigiana, lasagna, manicotti, stuffed (all have heavy amounts of cream and cheese). Generally Italian places have lots of veggies in their kitchen so it’s easy to ask to have extra veggies added to your meal.

Italian and Pizza Restaurant Choices

Less healthy choices

  1. Thick-crust or butter-crust pizza with extra cheese and meat toppings
  2. Garlic bread
  3. Antipasto with meat
  4. Pasta with cream or butter-based sauce
  5. Entrée with side of pasta
  6. Fried (“Frito”) dishes
Healthier choices

  1. Thin-crust pizza with half the cheese and extra veggies
  2. Plain rolls or breadsticks
  3. Antipasto with vegetables
  4. Pasta with tomato sauce and veggies
  5. Entrée with side of veggies
  6. Grilled (“Griglia”) dishes

Chains with natural, high quality fast food

Some fast food restaurants are working hard to make their food both healthier and tastier. One example is Chipotle, where their motto is “Food with Integrity”. The objective is to serve food that is better tasting, comes from better sources, is better for the environment, better for the animals, better for the farmers, and in turn this produces food that is better for us to eat. Unfortunately their portion sizes are still huge, so be sure to always pay attention to calories and fat content. The stated goals are:

Natural, high quality, healthier, fresher food
Naturally raised meat: All of the pork and chicken and more than half of the beef that is served at Chipotle is naturally raised. This means the animals were not given any antibiotics, growth hormones, their feed is all vegetarian with no animal by-products, and they have more space to move around. The animals receive care, rather than chemicals. Not only is meat raised this way healthier, it also tastes better! Most animals raised for meat spend their lives in Concentrated Animal Feed Operations (CAFOs) where they are crowded very closely together, requiring animals to be given antibiotics to keep infection from spreading.
Dairy products with no rBGH: The cheese and sour cream contains no recombinant bovine growth hormone (rBGH) a synthetic hormone that is injected into the cow to artificially increase milk production and which ends up in the milk products that we eat when used.
Using organic produce: Organic foods are grown without synthetic artificial fertilizers, herbicides or pesticides, which not only protects the soil and water quality but also provides us with foods that taste better, have more nutrients, and are free of potentially harmful chemicals.
Produce from local farms: Support organic and sustainable farming methods and purchase produce from local sources, which keeps the food as fresh as possible since it does not travel thousands of miles from the farm to the restaurant.
Zero trans-fats: No trans-fats (hydrogenated oils) in the frying oils. Trans-fats increase blood cholesterol which leads to a higher risk of heart disease (heart attacks, strokes). Recently several major U.S. cities (including New York City and Philadelphia), as well as in the state of California, have banned the use of trans-fats in restaurants.

The Chipotle website chronicles their progress in achieving these goals, which is limited by availably. With more demand for higher quality, healthier food, it is becoming more worthwhile for farmers to meet these standards and availability is increasing.

Higher food quality does not mean that all the menu items are healthy.

Many of the menu items at Chipotle and similar restaurants are enormous, stuffed with too many calories, and too much fat. Choose wisely and /or split an order with a friend. See The 20 worst Foods in America (Men’s Health)for suggestions on how to “make over the menu”

Other good examples are Au Bon Pain and Panera, which both now use only all natural chicken in all of their sandwiches, salads and wraps. No preservatives so better taste, lower sodium and less fat than the chicken they had offered previously. All products at Au Bon Pain and Panera have zero grams artificial trans-fat. Both chains also offer a variety of vegetarian options each day.

Burgerville and Burgermeister, regional chains on the west coast, serve burgers made from naturally raised meat that is from local sources

March 12, 2008 Posted by | healthy | Leave a comment

Think these 8 foods are healthy? Wrong!

Even if you haven’t bought full-fat mayo or sugary soda since blue eye shadow was in style (the first time), you may be getting duped into less-than-stellar food choices at the supermarket. The culprit? The “health halo.” “From a distance, some foods seem like healthful choices because of the way they’re packaged or labeled,” says Janel Ovrut, MS, RD, a Boston-based dietitian. “But just because a product’s marketing gives it an aura of health doesn’t necessarily mean it’s good for you.” Here, eight notorious health food impostors, plus smarter swaps that up the nutritional ante and still give you the flavor you crave.

Baked potato chips
Yes, they’re lower in fat. But they’re still high in calories and low in nutrients, with little fiber to fill you up.

Smarter sub: Popcorn. You’ll get the salt and crunch of chips plus fiber, and around 65 percent fewer calories per cup. Look for oil-free microwave popcorn or brands that are air-popped or popped in healthful oils such as olive or canola.

Health bonus: Heart-healthy whole grains. Adults who eat popcorn take in as much as 2 1/2 times more whole grains than people who do not, according to a recent study published in the Journal of the American Dietetic Association.

Try: Good Health HalfNaked pre-popped popcorn, made with olive oil. One serving (4 cups) has 120 calories, 0 g sat fat, 4 g fiber.

Gummy fruit snacks

Although these products may contain some juice, they’re usually nothing more than candy infused with vitamins. They also contain high fructose corn syrup, which is linked with obesity, and heart-unhealthy partially hydrogenated oils.

Smarter sub: Fresh or dried fruit. Both are packed with filling fiber, which you’ll miss if you opt for gummy snacks.

Health bonus: Cancer-fighting antioxidants. Real fruit is loaded with immune-boosting nutrients that fruit-flavored snacks could never mimic. A recent Greek study found that women who ate the most fruits and veggies were the least likely to develop any type of cancer.

Try: Peeled Snacks Fruit Picks dried fruit (peeledsnacks.com). One serving (one bag) of Go-Mango-Man-Go has 120 calories, 0 g sat fat, 2 g fiber.

Light ice cream
Light ice cream can have fewer calories than regular, but there’s no guarantee. Take Häagen-Dazs Dulce de Leche light ice cream: With 220 calories per 1/2 cup serving, it’s still higher in calories than the average full-fat ice cream, which has around 140 calories per serving. What’s more, some light ice creams can lack the rich taste you crave, so you’re less satisfied and may be inclined to eat more than one serving.

Smarter sub: Dairy-free ice cream. Soy and coconut milk ice creams may save you a few calories, and they have a creamy, satisfying texture.

Health bonus: Digestion-friendly fiber. Some dairy-free ice creams are made with chicory root, a natural source of inulin, a prebiotic fiber that can increase healthy bacteria in the gut and help the body absorb calcium and iron.

Try: Turtle Mountain Purely Decadent, made with coconut milk. One serving (1/2 cup) of vanilla has 150 calories, 7 g sat fat, and 6 g fiber. (Studies show that the saturated fat in coconut may not raise cholesterol like the saturated fat in butter and meat.)

Diet soda
In a 2008 study, researchers linked drinking just one diet soda a day with metabolic syndrome — the collection of symptoms including belly fat that puts you at high risk of heart disease. Researchers aren’t sure if it’s an ingredient in diet soda or the drinkers’ eating habits that caused the association.

‘Calorie-free’ spray margarine
Even though some spray margarines claim to be “calorie-free,” labeling laws allow products with fewer than 5 calories per serving to claim to have zero calories. So, while one spritz may be inconsequential, the whole bottle could have as much as 900 calories.

Smarter sub: Spray-it-yourself olive oil. In this case, a bit of real fat is more healthful and flavorful — and within a reasonable calorie range if you watch your portions. Investing in an olive oil mister ensures you don’t put on too much.

Health bonus: Decreased inflammation throughout the body, which helps your heart and lowers cancer risk, thanks to monounsaturated fatty acids.

Try: Misto olive oil sprayer. Find one at any kitchen store for around $10.

Nonfat salad dressing
Fat-free salad dressings are often packed with sugar — so your dressing may be loaded with calories. Ironically, a salad without fat is not living up to its potential. “You need a little fat to absorb vitamins A, D, E, and K and other nutrients,” says Katherine Tallmadge, RD, spokesperson for the American Dietetic Association.

Smarter sub: Oil-based salad dressings. You’ll get good-for-you fats instead of the saturated fat found in some creamy dressings. Look for ingredients like olive oil, vinegar, and herbs.

Health bonus: Vision protection. As many as five times more carotenoids — antioxidants that are essential for eye-sight — are absorbed when salads are consumed with fat rather than with no fat.

Try: Newman’s Own Olive Oil & Vinegar Dressing. Two tablespoons have 150 calories, 2.5 g sat fat, 0 g fiber.

Low-fat cookies
Do you remember the SnackWell’s craze? Low-fat cookies are still popular, and many dieters think they can indulge guilt free. The problem is that most of these snacks are made with extra sugar, which means they often have just as many calories as the full-fat version, if not more.

Smarter sub: Oatmeal cookies. These are a great way to indulge a cookie craving while also getting whole grains. Not all are created equal, though: Skip those made with high fructose corn syrup, white flour, and butter in favor of varieties made with honey or cane juice, whole wheat flour, and oil.

Health bonus: Lower cholesterol. The fiber found in oatmeal keeps your body from absorbing bad cholesterol.

Try: Kashi TLC Cookies. One cookie has 130 calories, 1.5 g sat fat, 4 g fiber.

100-calorie snack packs
You might want to skip these if you’re trying to lose weight. A recent study showed that people may eat more food and calories if the portions are presented in small sizes and packages. With smaller serving sizes, study participants didn’t feel the need to regulate their intake, so they ate more than one portion before feeling satisfied.

March 9, 2008 Posted by | healthy | Leave a comment

Six Steps to Better Negotiation Skills

Do you struggle when presenting your needs to others? If so, you may need help with negotiation skills!

Getting your needs met in a positive manner requires skill and assertiveness. Here are six fundamental rules to follow so that you are prepared for the negotiation process.

1. Time your discussion

Most people think clearly during early morning periods. To be a successful negotiator you will need to accommodate the mood and mind of the other person who you are approaching. Find a time for negotiation that seems best for both yourself and the other party. It is better to move the meeting to a time that is available for the other party, if required, and this will increase your chances of negotiating with success.

2. Break the Ice

Use your initial contact time to create small talk prior to negotiating at a more serious level. The aim of this is to create a positive and friendly environment so that you can pitch your appeal for what you need in an atmosphere that is open. Only move into the negotiation process when you are sure that your request will be considered in a positive moment.

3. Use “I” Statements

Frame your statements in the first person, stating what you want directly. For example, if you feel that you are performing your work satisfactorily and would like to negotiate a raise with your employer, use the phrase, “I would like to bring up the subject of a pay rise.”

One mistake that people often make during negotiation is using “You” statements. These types of requests come across negatively because there is the underlying feeling that the other person has let you down. For example, if you stated, “You need to consider paying me more for the work I do around here”, this statement may be taken as a criticism.

4. Be honest and direct

Be honest about your situation. Explain what you need and don’t leave the other person guessing about why you’re approaching them.

5. Show appreciation

All successful negotiators understand that a win-win situation can be produced when both parties compromise on things of lesser importance. When the other party agrees to your request demonstrate your appreciation by thanking them verbally, and in any other way that you think appropriate.

6. Stick to the issue

Finally, the negotiation process can become quite complex. To avoid getting lost in the details, keep to the topic that you need them to agree to. Make sure you don’t confuse the items you are negotiating with items of personal interest.

By using these six rules in the negotiation process you will be able to produce win-win outcomes that are mutually acceptable.

February 17, 2008 Posted by | healthy | Leave a comment

Start Smoking Now!

Remember the Marlboro guy? You don’t see those sorts of ads promoting tobacco products on TV anymore. Back in the day, it used to be cool to smoke. Today we know, more than ever, the many health problems that are associated with smoking a tobacco product. It is finally being seen as a bad habit, perhaps a socially unacceptable one by a few. But, why do so many people start smoking then? Each year millions of people will light their first cigarette. Will it be you this year?

Why We Smoke

Fitting in- In many schools, smoking is a large problem. Yes, it is still peer pressure that forces many teens to light up. Whether caused by the bully or the “come on, are you cool or not?” routine, smoking still happens quite a bit in those younger years. The best way to prevent your child from smoking is to talk to them about what it is, what it does to them, and the need to avoid it in the first place.

The partner does it- This is another large reason why people begin smoking in their young adult years. As they begin to date and hang around a group of people, they may just learn to smoke. Even if the non-smoking partner is never asked to take a smoke, it often happens that he/she gives it a try. At other times, people start it because it’s easier to make conversation at bars or clubs.

Stress relief- Many people know that those who are smoking are relieving stress through it. So, if your life gets overloaded with anxiety and worry, maybe smoking a pack will help you to deal with it. Atleast that’s how many individuals start smoking. Like other addictions, these feelings simply serve as a short-term escape from reality.

All of these reasons to start smoking do not have any real merit. After all, who really believes that it is cool to have tobacco yellow teeth? Nevertheless, thousands of people make the decision to start, pressured or not each day. Will you be one of them? You may want to realize, too, that if you never do start to smoke, you’ll never have to fight the battle of quitting, a task that is harder than most problems of our daily life.

February 17, 2008 Posted by | healthy | Leave a comment

Training Injury Free

Remaining injury free is of the utmost importance to all people who exercise but especially to those who are over thirty five years old. Can a person lose fat and gain muscle while sitting on the couch recovering from an injury they incurred while training? The answer is no. The reason my clients achieve superior results is because they continue to diet and workout uninterrupted by injury. In this article I will share some techniques I have used to successfully train clients at high intensity without injury. I do take pride in the fact that none of my clients have been seriously injured while training in over twenty years of practicing my art. Stretching is very important for injury prevention. I use basic stretches for both upper body and lower body to get my client’s bodies prepared for the stress of intense exercise. Stretching increases muscular circulation and prepares the tendons, ligaments and joints for the work to be done.Warming up is also important for injury prevention. I always have my clients perform their initial sets for a body part with a light weight for high repetitions, this increases circulation in the area we are working and prepares the tendons, ligaments and joints for the more intense work to come.

When it comes to the nitty gritty of the actual high intensity work, one of the secrets of my success in keeping my clients uninjured is that I avoid fixed movements through pre-set ranges of motion. I favor using dumbbells over barbells and machines almost every time. Dumbbells allow a trainee to use more natural range of motion in all pressing movements such as Chest Presses and Shoulder Presses. For example, instead of doing shoulder presses with a fixed barbell or a machine, I prefer using dumbbells; they allow a trainee to make micro-adjustments in exercise form to avoid overly stressing injured tissue. A client with a micro-injury to a shoulder, for example, can most often comfortably do dumbbell press even at high intensity without a problem even when barbell or machine shoulder presses are impossible due to pain. The barbell or machine often forces the trainee to use an unnatural range of motion which can cause injury or aggravate injuries which already exist.

Many of my friends and associates have injured themselves doing heavy barbell bench presses for chest. I myself long ago have just about quit using barbells and machines altogether for upper body work as a strategy to avoid injury. I am forty one years old and am still able to train at a very high level without time off from injury. It is my desire that this article benefits all who read it,in their quest for greater health, vitality, and wellness.

January 9, 2008 Posted by | healthy | Leave a comment

Strength Training Benefits for Women

Most women desire to have a higher metabolism is order to further their weight control efforts. Strength training increases muscle mass and increasing muscle mass most definitely will increase an individual’s basal metabolic rate. What this means for females is that they will have a harder time gaining fat as the percentage of lean muscle tissue in their body increases.

Obesity can be greatly reduced by sustained participation in a vigorous weight training combined with a sensible eating plan. Osteoporosis is common among women who do not exercise as they age, strength training is a proactive step women can take to prevent bone density loss. Scientific studies prove that weight bearing exercise increases bone density. Strength training done with moderate resistance also fights aging by strengthening ligaments and tendons. Weight training has also been shown to improve balance by increasing the power or core muscles; which in and of itself will prevent injuries due to falling or stumbling.

Strength training has been shown to decrease blood pressure and increase circulation. Circuit training with weights has been shown to improve cardiovascular fitness. Improved cardiovascular fitness works to prevent cardiovascular disease. Women who strength train can also expect to perform better in sports, activities and life in general. Strength training women have more energy, strength, and stamina for all kinds of activity. Energy, strength, and stamina are factors which can also improve relationships with spouses, friends, and even children.

Who does not want to improve their appearance, confidence and self esteem? These are all improved in women who participate in strength training programs. Depression is a huge issue among the women of America. It is this writer’s contention that much of the mild depression treated with medication could be eased or eliminated by a sustained participation in a vigorous strength training program. Increased self esteem due to improved appearance and health is a natural antidepressant.

Anti-aging medicine is one of the fastest growing industries in our country today, strength training is almost always prescribed as part of the Anti-aging doctor’s overall program. Strength training helps women naturally age more gracefully because it naturally fights the decrease in muscle mass, strength and flexibility that comes with aging.

The benefits to women that strength training can provide are myriad, this writer doubts there are few if any women who would not desire to have the benefits provided by weight training. Ladies, it is time to put down the laziness and procrastination that has stopped you from self improvement. Start today and improve your life.

January 4, 2008 Posted by | healthy | Leave a comment