Sleeping Through The Night

When you go to work each day without a full night of sleep behind you, it can make your life very taxing; after all, this cycle seems to perpetuate itself until you are always feeling tired, and are never seeming to be able to get enough sleep. While it is true that there are some complex problems that can create sleep loss, the first thing you should do – if you are experiencing trouble sleeping – is explore the easiest solutions, seeing if any of them work for you, before visiting a doctor or taking other, more drastic measures.

Check your mattress: Poor sleep is frequently caused by people sleeping on a mattress that is no good for them; each person has slightly different needs when it comes to a mattress, and if you go to most mattress specialists, they will be able to assess exactly what it is you need.

Sleep when you are tired: Another reason people find themselves tossing and turning throughout the night is that they actually go to bed long before they are tired – going to bed simply because “it is time to go to bed”; instead of doing this, you should begin to wait until you are tired before you go to sleep, and as you wake up at the same time each day, your body will begin to learn what time it should get tired, and you can listen to your body and go to bed at that time!

Unwind: It is perfectly normal for most people to go nonstop all day, and then to drop into bed; get in the habit of unwinding and relaxing for about thirty minutes before bedtime, and you will likely find that you sleep much better throughout the night.

If you try these three things and are still sleeping no better than you were before, it might be time to seek the help of your doctor; but try these three things first, and find out whether any of these things help you get a better night of sleep!

Great Ways To Relax Your Mind And Body

Mind is All

Throughout all the ways that people go about trying to remain healthy - in spite of the fact that they spend time making sure they are working out, eating right, and getting proper rest - they often fail to pay attention to the important aspect of making sure their body and mind are relaxed. When you fail to relax your mind and body in the way you should, this can negatively affect many other areas of your life - and when you do give your mind and body the relaxation they require, this can also have many positive effects on every other area of your life.

Yoga: Yoga is one thing that many people find to be extremely relaxing, especially as it helps them to stretch out their muscles while also working out their body and regulating their breathing - and if you do yoga outside instead of simply in your house (going to a park, or even doing it in your yard, on a pleasant afternoon) it can be even more relaxing.

Stretching: If yoga seems like it will be too intense for you, you can also skip the yoga and simply do the stretching; most people fail to stretch each day, not realizing how useful it is, but when you spend some time stretching each day, you will help your body relax, while also helping it to be much healthier.

Silence: If you really think about it, you will realize that most people spend hardly any of their life in silence, but silence is a great way for you to get deeper inside your own mind and truly relax; what's more, a bit of silence outside on a pleasant afternoon will go a long way in helping you to unwind from the stress and strain of your life, putting your body and mind in a relaxed state.

By following these tips, and by searching for other ways to achieve relaxation as well, you will find that you feel much better as you go through the rigors of life, as you will have the relaxed mind and body to take on anything that comes your way.

Feeling Younger

The older you get, the more you will have a tendency to feel a desire to "still feel young"; not that this is so much an instance of feeling discontent, or of wanting to be in a different stage of your life than the one in which you are currently in, but more so that you will start to realize - as you get older - all the things you took for granted when you were younger! As you start to advance in age, you will naturally feel a regression in the way you feel in certain areas, but while it is important that you are aware of this, there are also a number of things you can do in order to improve the way you feel even as you advance in age.

Your mind: Although the regression of your mind will be less immediately evident than the regression of your body, you will still want to make sure you are doing everything you can to keep your mind strong and "young" - and the best thing you can do to accomplish this is for you to make sure you are keeping your mind engaged in fun and challenging activities on a regular basis, such as brain games and brain teasers.

Your muscles: As you get older, you will have a tendency to spend more and more time sitting around on your bottom; while it is nice to relax at times, it is also nice for your muscles to remain in total working order, so make sure you are still moving around and remaining active, even as you have an excuse to simply sit around!

Your joints: Keeping your joints young will take a lot of the same things as keeping your muscles young - but you will also want to walk and swim regularly in order to strengthen your joints.

You might not be able to prevent yourself from aging, but you can still take these steps to help your mind and body to continue feeling young, even as you age!

Tips For Chasing Away Dandruff Without Drying Out Your Hair

Mind is All

If you are having problems with dandruff, one of the main things this is an indication of is the fact that your scalp is dried out, and in order to fix this problem, you need to use shampoo that will keep your scalp from drying out; of course, the problem with this "solution" is that too much shampoo can cause your hair to dry out, which is just as bad as being stuck with dandruff! Washing your hair a couple times each week with a dandruff shampoo should solve the issue if you do not have an actual dandruff problem; if, on the other hand, you struggle to fight off dandruff on a regular basis, here are a few things you can consider doing to make the problem go away.

When it comes to chasing away dandruff, of course, the first key is that you wash your hair frequently enough to make the dandruff go away, without washing so frequently that your hair dries out; this balance is different for every person, but you should have a pretty good idea of what this balance is for yourself.

When you use a particular shampoo on a regular basis, your scalp and hair will get conditioned to this shampoo, and the shampoo will therefore become less effective; try alternating between two different shampoos in order to avoid this problem, and this alone may be enough to make that dandruff go away for good.

In order to follow each of the first two suggestions, you will need to make sure the dandruff shampoo you are using is strong enough to work when used only twice per week, and while this is the suggested usage for all dandruff shampoos, not all are strong enough to accomplish this for serious cases of dandruff; try some different dandruff shampoos until you find the one that works properly for you!

By simply applying these tips to your own life, you will no longer have to deal with the unsightly flakes or with the annoying itchy head - as your dandruff problem will finally be cleared up for good!

How To Eat Right While You Hike

An important part of taking good care of your body is that you make sure you eat right, and hiking is a great way for you to keep your body in good shape – but many people who go hiking fail to draw the correlation between these two things, realizing that eating healthy while you hike is also important. After all, the main place your body will get energy from is from food, and when you are exerting yourself all day long, you will want to also be replenishing by eating the right foods; here are a few foods for you to consider when you are going hiking, as all of these will be easy to bring with you and will give you the energy you need.

Fruit: One of the healthiest things you can eat is fruit, and fruit is also great for giving your body energy; when it comes to eating fruit while hiking, you can go with fresh fruit such as bananas or oranges, or you can go with dried fruit, which is lightweight and easy to carry around with you, while still giving you all the health benefits of regular fruit.

Granola: As granola is oat-based, and oats do a lot to keep your body going, granola and granola bars are a couple of the best things for you to eat while hiking; you can purchase granola at the grocery store, or you can make your own granola using oats and a variety of ingredients.

Trail mix: The calories that you will find in a trail mix that includes nuts and chocolate will give you a lightweight snack that provides a lot of energy – and if you can find a trail mix that also has dried fruit in it (or even granola in it!), you will be in even better shape.

Among these options, it should be easy to find one that works for you, and this will enable you to not only treat your body right with a hike, but to do so while also giving your body the healthy energy it needs.

Caffeine Levels in Teas

Mind is All

Have you determined you want to reduce your caffeine level? Maybe you want to switch from drinking coffee and soda to drinking tea, but are afraid the caffeine level won't be much different? This primer will help you distinguish caffeinated teas from teas that don't contain caffeine.

When comparing tea to coffee, keep in mind that the average eight-ounce cup of coffee usually contains 150-200 milligrams of caffeine. You can use this scale to compare teas, which is presented from highest level of caffeine to lowest.

If you're trying to avoid caffeine, take black tea off your list--it usually serves up 60-90 milligrams of caffeine per eight ounces. Black teas are the foundation of traditional iced teas as well as Earl Grey and both Irish and English breakfast teas. It is typically served either with lemon, or it is served with milk and honey.

Oolong tea, which is smooth and refreshing, delivers 50-75 milligrams of caffeine in each cup. You've probably drank this tea in an Asian restaurant. Drink it plain, without adding anything.

Green tea usually contains 35-70 milligrams of caffeine. You can find a variety of green teas, most of them combined with lemongrass, all of which are best served plain.

White teas usually deliver 3-55 milligrams per cup. White tea is similar in taste to green tea, although smoother.

Red rooibos tea is caffeine-free, as are herbal teas. Look for redbush tea (that is red rooibos), and drink it with honey and a touch of milk. As far as herbal teas, you can find a bunch that contain mint leaves, rosehibs, citrus zest, and spices.

One final caffeine-free tea that still contains a stimulant is yerba matte, best drank with milk and sweetener. It is served all over South America. Many people like yerba matte, saying the stimulant it contains is smoother and gentler than caffeine.

Why Should You Try a Yoga Class?

Have you thought about trying yoga, but have been unsure if it’s for you? Yoga is perhaps the most adaptible of exercise programs, easily tailored to fit your specific exercise needs. Read on to find out why you should get yourself to a yoga class (or try a yoga DVD) today.

Yoga is accessible for all. You can choose specific yoga poses to ease a beginner into exercise or challenge an advanced athlete. Yoga poses can be done in stages. If you are a novice, you'll want to start with less challenging poses, while those who are in great shape can move into the more difficult phases of the pose until challenged enough to feel it.

Yoga is a fabulous outlet for stress. The mind-body connection of yoga is so powerful that it can lower your blood pressure and result in a sense of well-being.

Yoga is good for strenthening muscles. Yoga makes use of your body weight to tone and strengthen muscles. You'll know if you're challenging yourself enough in your yoga workout if your sore for the next couple days.

Yoga is good for your heart and lungs. You may wonder how a gentle-moving form of exercise like yoga can exercise the heart and lungs, but it does. If you invest time in learning pranayama breathing techniques, you’ll learn how to use your breath to expel stress while increasing lung strength.

Yoga increases flexibility. Flexibility is what supports good balance. This is particularly important as you get older and need your balance to remain stable and reliable.

Yoga is right for any age. Yoga can provide discipline for young children, stress relief for adults, and flexibility training for older people.

Give yoga a shot; you'll be glad you did.

How To Get Your Kids To Play Outside

Mind is All

It is quite likely that you can look back on your childhood and find fond memories of those days when you played outside for hours, until your parents forced you to come inside. In the winter, you played in the snow; in the fall, you played in the leaves; and in the spring and summer, you played whatever games your imagination came up with! These times spent outdoors may have been shared with your siblings, or perhaps you shared them with other kids who lived in your neighborhood. And all the way until dark, you would play sports or play make believe with these siblings and friends.

Nowadays, however, it seems like many kids never set foot outdoors except to wait for the school bus in the mornings. And if they are not in school, they are usually either staring at a computer screen, or they are watching television and playing video games from the couch. When children play outside, they cut down on the potential for childhood obesity, and they become healthier and even more mentally strong; while television, video games, and computers are fine, they should be used in moderation. If you want your own children to begin playing outside, here are a few tips for you to try out on your own.

One of the things that is important for you to recognize is the fact that most children do not want to be "told" what to do; do not "force" your children to play outside, as they will then be less likely to enjoy it. What you should do instead is create opportunities for your children to "discover" the joys of playing outdoors. There are a couple ways by which this can be effectively accomplished: 1) Put a limit on how much "media time" they are allowed each day; 2) Take some time to play outside with them!

Your children will begin to naturally gravitate toward the outdoors as their computer, television, and video game time is limited each day. And as you suggest to your children that you all play outside together, it will draw them out of the house and get them started.

Although some children will take to the outdoors naturally, automatically playing outside without any nudge from you, this is not always the case; not to worry - just follow these tips, and you will notice your children playing outside more and more.

Taking Apart Health Myths

Most people want to be healthy, but what they often don't realize is that there are quite a few "health myths" they may be holding onto - things that they believe will keep them healthy, when in fact these things may have no positive effect whatsoever on health, and may even have a negative effect; if you are looking to make sure you are staying as healthy as possible, it will be important that you make sure you are aware of (and are avoiding!) the health myths that plague so many others.

The idea that you should be sure to get a minimum of six servings of grains per day in order to remain healthy is one of the greatest health myths; while there are certainly health benefits to eating grains, there are also detriments to consuming grains - especially in such large quantities as some people do - and if you are wanting to remain healthy, you should make yourself aware of the potential health risks associated with processed grains (and with other processed foods) so that you can avoid these risks yourself.

Many people also think that fats are bad for them, but actually, there are certain fats that are not only "not bad" for you, but that are good for you, as they help your body burn the fat it is holding onto; if you have a few pounds that you want to shed, one of the best things you can do is make sure you understand the difference between good fats and bad fats so that you can put the right things into your body.

And the idea that it is important for you to work out all the time - or that working out all the time is beneficial for your body - is perhaps the biggest health myth of all; you will be putting undue stress on your body when you work out too much, which will lower your immune system and open you up to fatigue and disease. Instead of working out for an hour or two every single day - running several miles, or packing in significant time in the gym - pace yourself in your workouts, giving your body a nice, steady diet of easy workouts, and watch as your health improves!

Food That Is Healthy For Your Teeth

Mind is All

It is not difficult to take good care of your teeth - the most important things for you to do is to brush and floss a couple times each day - but many people still neglect to do these simple things, and it ends up costing them (in money and trouble!) in the long run! If you have enough foresight to take care of your teeth the way you should, it is likely that you are always keeping an eye out for any new things you can do to keep your smile looking pretty and your teeth feeling healthy. If you want to keep your teeth in great shape, one of the best things you can do is make sure you are eating foods that are good for your teeth.

Raw fruits and vegetables: Not only are raw fruits and veggies great for your body, but they are also great for your teeth, as they help to remove plaque from your teeth, and they help to prevent the build-up of tartar.

Calcium-rich foods: Such calcium-rich foods as yogurt and cheese help to keep your teeth strong and healthy, and cheese even helps to rebuild your tooth enamel and neutralize acids that can cause tooth decay!

Dark green leafy vegetables: Even though you might not be a big fan of the taste of broccoli or spinach, these and other dark green leafy vegetables will strengthen your gum tissue and make sure that your gums do not get inflamed.

Sugar: Do not get excited reading the word "sugar" - thinking that it means you should eat sugar; instead, it means that you need to be aware of the fact that sugar is one of the biggest contributing factors to an unhealthy mouth, and you need to make sure you brush your teeth immediately if you do put some sugar through your mouth!

When you keep all these things in mind, you can actually keep your teeth healthy through more ways than just brushing and flossing, ensuring that your teeth remain strong and healthy for a long time!

How To Deal With A Sore Back

Regardless of what you do for a living and even regardless of what you typically do for fun, a sore back can be quite a nuisance, as it can put you in a position where you are unable to function at anything close to an "optimal level." But while most people understand what a nuisance a sore back can be - and while many of these same people are aware of the things they can do in order to prevent their back from giving them problems - a lot of people have no clue what they should do to solve the problem when their back begins to hurt, and because of this, the problem ends up getting worse and worse.

Stretch it: As soon as the pain in your back presents itself, you can immediately counteract this problem by stretching your back out a bit; make sure you do not make the mistake of making sharp, sudden movements in order to stretch your back, but rather, give your back long, slow, steady stretches, and it will stop tightening up on you so much.

Rest it: If you have started to experience problems in your back, you should absolutely not continue using it; too many people try to simply "power through" their back problems, and this ends up putting them in a position where their back continues to get worse, becoming a much bigger problem than it would have been if they simply gave their back a rest.

Massage it: A masseuse can be expensive, but they can also make a big difference in the way your back feels; of course, if you do not know a masseuse, you can have someone you know massage your back, or - better yet - you can purchase a good massage chair that will relieve your back problems.

A sore back might give you problems, but there is no need for you to allow it to take you out of commission - and when you take these simple steps, your sore back will give you far fewer problems than it would otherwise give you.

3 Must Haves For Exercise Equipment

Mind is All

In order to get stronger and tone your muscles, you don't need a full gym in your basement. You can really get on your way to shaping up with the right exercises and a little bit of equipment. You only need a resistance cord, dumbbells and an exercise ball to get you on the way.

When you are considering dumbbells you have a few options. You can purchase individual set weight dumbbells. These do take up a lot of room though so if you are short on space this may not be your best option. There is also adjustable dumbbells. You can get a basic set with different weighted plates, which can be fairly inexpensive. I kind of like the Cap Barbell 40pound set because of it's nice storage case which uses up little room. The Bowflexs Adjustable Dumbbell is another popular choice.

I personally also like to have resistance bands or cords also. Dumbbells work great on your arms, but bands can be used for your back and legs as well. You can purchase bands individually or as a set. These take up very little space and are easy to take with on vacation. The only downside is with resistance bands you never know the exact weight you are using like a dumbbell. The more tension you cause in the band the more work your muscle has to do.

Finally a ton of exercises can be done with either the resistance bands or dumbbells while sitting on an exercise ball. Exercise balls really force your core muscles to work a lot to keep your body balanced. Your core muscles are vital to your posture and also the health of your back. I consider an exercise ball a must have for any house. Strength Ball Training is a great way to learn about exercise ball workouts.

Toning Your Muscles Through Your Workouts

When it comes to toning your muscles versus building your muscles, many people do not realize that the former is actually more difficult. If you want to tone your muscles, you have to work out every day, whereas you only have to work out every other day if you want to build muscle mass. And while you need to do low reps with high weight to build your muscles, you have to do lots of reps with low weight to tone them! If you are in a place where you want to tone your muscles, follow these tips to accomplish this more easily.

The first thing you want to do, when it comes to toning muscles, is decide exactly what muscles you are wanting to tone. Lots of people say they want to 'tone their whole body,' which is a mistake, as the workouts quickly become too intense and they do not stick with them. When you pick muscles to focus on early on, pick just a few different groups, and then take the time to search for workouts that will take care of as many of these areas at once as possible.

You should also choose workouts that are low-impact, especially because of the fact that you will be working out every single day in order to tone your muscles. Furthermore, it will be easier for you to workout every day if the workouts you pick are ones that you enjoy.

Also, when it comes to trying to tone your muscles, it is great if you can find workouts that you enjoy, so that you will not even feel like you are "working out." One workout that is espeically great for making you feel like you are not working out is yoga, which is great for toning the muscles and is even great for keeping you healthy.

Once you get a class of muscles toned to the desired extent, you can switch to a different group, returning to that first group every once in a while. You will eventually tone all the muscles in your body you want to tone as you continue to do this, and then, you can start to rotate through these different muscle groups, working each one out for a couple weeks at a time.

Although toning your muscles can be a little bit of work at first, it is well worth it, and the results will be tremendous once you get to a place where you can remain consistent with it.

Trustworthy Weight Loss Principles

Mind is All

If you've been trying to lose weight by trying fad diets, you'll want to learn about the weight loss principles that have been proven effective. Don’t lose heart. You'll lose those unwanted pounds if you follow these tips: Count calories. Many fad diets claim you can eat all you want, but the bottom line is this simply isn't true. Recent studies show that net caloric intake (that means how many calories you’ve consumed, minus the calories expended as energy during the day) is the baseline factor in successful weight loss efforts.

Exercise at least five days a week. If you exercise, you'll burn calories and build muscle, which in turn burns more calories. Instead of burning yourself out one day and giving up for the rest of the week because you’re so sore, incorporate moderate exercise most days of the week. Switch up what kind of cardio exercise you do in order to push your body to do it’s best.

Drink water. Drinking water will support your metabolism, give you energy, and help you eat less because it will fill you up. If you drink water, you won't reach for high-calorie drinks when you're thirsty.

Change your eating habits. Learn about the health impact of various foods and alter your menu plan accordingly. Make changes incrementally, switching out healthy foods for unhealthy foods, bit by bit. As you make dietary changes, you'll discover new foods you enjoy that are better for you.

Don't try to lose weight on your own. Find someone or some organization that will help you stay motivated and committed to your weight loss efforts. If you can find a partner who is committed and motivating, you'll be more likely to stick with your efforts until you accomplish your goals.

Stick to these trusted weight loss principles and you'll meet your goals, slowly but surely.

An Exercise Bike Alternative

Those of you who enjoy the exercise bike at the local gym and have considered buying one, might want to consider another option. Do you own a bicycle already? If you do, a bike trainer may be a better route to go. This can save you a lot of money and also a lot of storage space. A trainer attaches to your bike and uses air, fluid, or magnetism to provide resistance similar to biking. One of the largest benefits is the small amount of room they take up in comparison to a traditional exercise bike.

The three types of trainers each have their own unique qualities. You will have to determine which of them is the best fit for your. Wind trainers rely on a fan to create resistance with the air. These are usually fairly inexpensive but can be on the noisy side. They work well for beginners because the resistance can be on the lighters side. Resistance is controlled by how hard you pedal.

Magnet trainers make a great mid level trainer. Comparable in price to a wind trainer, they fit better for a beginner to intermediate rider. The magnet trainers are very quiet compared to the wind and the fluid trainers but you do give up some quality in the resistance area.

Fluid trainers are tht top of the line, feeling similar to riding on the road with your bike. These can be expensive and are not without it’s own problems. The unit uses a "fan" encased in liquid, which creates resistance, however the added complexity of the machine, leads to more wear and tear over time. Some models seem to have a problem with leaking.

Looking At Foods To Avoid In Order To Lose Weight

Mind is All

The weight loss industry is one of the most lucrative industries in the world, as "losing weight" is something a lot of people want to do, and is something most of these people do not understand; of course, one of the reasons the weight loss industry is so lucrative is because many of these companies capitalize on the fact that most people do not understand what they are doing - but the truth is, weight loss is quite simple, as long as you understand a few foods to avoid.

Most people understand that they need to cut sugar out of their diet if they hope to lose a significant amount of weight, as the body pretty much takes sugar and turns it directly into fat, but what a lot of people fail to realize is that the body also takes grains (and other forms of excessive carbs) and turns them into sugar; because of this, you should avoid breads and pastas if you want to lose weight, as they provide little nutrition and lots of "sugar"!

Another thing to that will be important for you to understand is that not all "healthy" foods should be consumed on a regular basis if you are trying to lose weight; even though fruit is healthy, a lot of fruit is packed with carbs, and you will want to avoid excessive consumption of these fruits (such as bananas, oranges, and pineapple), as these will actually cause you to put on weight if you make them too big a part of your diet.

And in the same way you will want to avoid making fruits a huge part of our diet, you should also avoid excessive consumption of fruit juices (such as orange juice, apple juice, pineapple juice, et cetera), as these juices lack the fiber you will get from the fruits themselves, but have an excess of the carbs you will find in these fruits - which makes them a bad thing to add to your diet if you are trying to lose weight.

It can be a frustrating experience to try to lose weight, as there are a lot of things that go into this process, but if you cut out these foods (along with sugar, of course!) and get some regular, light exercise, you will be well on your way to shedding those extra pounds!

Exploring The Health Benefits Of Brazil Nuts

In nature, Brazil nuts can only be found in the Amazon region of Brazil, but in the grocery store, you can find Brazil nuts in just about any bag of mixed nuts or trail mix on the shelf - and even though the ubiquitousness of Brazil nuts might have led you to believe that they are simply "filler" (a cheap nut that takes up a lot of space and saves the company money), they are actually full of wonderful health benefits.

For a long time, the Amazonions have used the Brazil nut as a major part of their diet, and one of the reasons for its prevalence in their diet is - quite simply - the fact that these nuts are high in vitamins, antioxidants, and minerals that promote bodily health, as well as being high in calories that give the body energy. Brazil nuts are actually so high in selenium (which is an important cofactor for antioxidant enzymes), and eating one or two Brazil nuts per day will reduce your risk of heart diseases, liver diseases, and cancer.

Buy a couple bags of delicious Brazil nuts!

In addition to helping to prevent these diseases, the Brazil nut can also help to prevent strokes, and one of the big reasons for all this is the fact that Brazil nuts actually work to lower the "bad cholesterol" in your blood while helping to increase the "good cholesterol."

You should be aware that some people find that they are allergic to Brazil nuts - and Brazil nuts are usually stored and processed in places where lots of other nuts are also stored and processed - so you should make sure you have a thorough knowledge of your personal allergies, and of the storage and processing procedures of the company from which you are purchasing your Brazil nuts. If you are safe to add Brazil nuts to your diet, however, you will be adding a food that is full of health benefits - a food that not only helps to chase away a number of diseases, but that also promotes and advances your health at the same time!

An Exercise Bike Alternative

Mind is All

Those of you who enjoy the exercise bike at the local gym and have considered buying one, might want to consider another option. Do you currently own a bike? If you do, you should consider looking into a bike trainer instead. This option can save you both storage space and money. A trainer is a stand you attach your bike to that provides resistance similar to biking through the use of air, fluid, or magnetism. One of the largest benefits is the small amount of room they take up in comparison to a traditional exercise bike.

The three types of trainers each have their own unique qualities. You will have to determine which fits you best. Wind trainers rely on a fan to create resistance with the air. They are the least expensive, however a major downside is the noise generated as you pedal. But can work well with beginners as the resistance is normally on the lighter side. The harder you pedal the more resistance you will gain at least to a point.

Magnet trainers are a great mid level trainer. Similar in price to a wind unit, they work exceptionally well for a beginner to intermediate rider. Quiet in comparison to a wind trainer, they don't quite match the same level of resistance that a fluid provides.

Fluid trainers are tht top of the line, feeling similar to riding on the road with your bike. However they are generally more expensive, and do have their own problems. The unit uses a "fan" encased in liquid, which creates resistance, however the added complexity of the machine, leads to more wear and tear over time. Some models have had reported problems with leaking.

Jumping Rope To Stay Healthy

There are plenty of ways to stay in shape effectively, but some people enjoy changing up the approach they are taking to their workout, and others, quite frankly, are not a fan of the typical options such as "walking and jogging." Whatever the case, it is good to explore new options for staying fit and healthy, and one option that is especially great is jumping rope. Jumping rope exercises your legs, of course, but that is not all it does; jumping rope also exercises your arms, your shoulders, your chest, and your abs - all at once!

Think twice about picking up a jump rope if you have had problems with your knees or your back, as these problems can be exacerbated when you jump rope. For others, however, jumping rope can be a great workout that is relatively low-impact; best of all, it can be done at home, and it will not take up a whole bunch of your day!

The first step for jumping rope is, of course, buying the right equipment; the jump rope itself is the biggest part of the equipment. And as for clothes, you should be able to get by with regular workout clothes - some good walking or running shoes and some athletic apparel. As for the jump rope itself, you can find models that range from reasonable to strangely expensive! But all you really need is a simple, straightforward jump rope that is made by a reputable company; if you find this, you can know you are getting a quality product without paying for extra things you do not really need.

When you first start jumping rope, keep in mind the fact that your body might not register the fatigue until alter, which means you should start with a low count. By putting yourself on a schedule and gradually increasing the amount of repetitions and the speed at which you are jumping rope, you will start to see a big difference in your body!

Jumping rope can be done outdoors, or - if the weather is bad and you have high enough ceilings - can even be done on tile in your foyer or kitchen. And once you get into it, you will start to see that jumping rope is a great full-body workout that you can engage in without even feeling like you are working out!

The Ten Healthy Snacks Your Child Will Gobble Up

Mind is All

Trying to help your kids lose weight, but aren’t sure how? Exchange some of their unhealthy snack foods with these healthy snacks and see if that doesn't make a difference.

Start serving fresh fruit at least once a day. Bring home new fruit and have fruit taste testing events where your kids try a few different types of fruit and vote on which one they like best. Mix in some everyday favorite with the new exotic fruits.

Try serving air popped popcorn (without butter, please). Instead spray with a tiny bit of water and then salt it. To satisfy a sweet tooth, toss popcorn with a small amount of reduced-calorie maple syrup--it'll taste liek caramel corn.

Pretzel thins and cheese. You may want to buy cheddar cheese, which has a stronger flavor; a little goes a long way.

Boil up some eggs. Kids love to peel the eggs, and the protein will keep them full for a long time. Serve them with salt and pepper.

Ants on a log. Cut up celery sticks, smear a small amount of peanut butter on them, and dot them with raisins or a scant number of miniature chocolate chips.

Serve cut veggies with salad dressing. Older kids may like to use a knife to carve the veggies into flowers and shapes.

Boiled, seasoned shrimp. Just pour some cajun seasoning into a pot with some hot water and boil the shrimp until done; it's a perfectly delicious high protein snack.

Make roll ups out of lunch meat and cheese. Roll up thin slices of lean meat with thin pieces of cheese, then stick a toothpick in each one.

Get your kids hooked on smoothies instead of milkshakes. Blend frozen fruit and low cal juice and serve with a crazy straw. You can put yogurt in if your kids like it that way.

Buy some Greek yogurt. Greek yogurt packs twice the protein of regular yogurt and comes in nonfat varieties. You can find plenty of flavors; even chocolate!

If you set the example with your healthy eating habits, your children will make the transition more easily. Try picking up some healthy eating cookbooks for more ideas.

Five Healthy Habits to Teach Your Kids

Are you setting the example of healthy habits for your children? Hopefully this list of five healthy habits will inspire you to be the best parent you can be.

Show your child that exercise is important. Unplug the TV, put away the video games, and get moving. Find an activity you and your child both enjoy, and then schedule regular time together. Some easy options are: play volley ball, shoot baskets, or go for a bike ride.

Teach your child to eat healthfully. This will feel counter culture, since most Americans send their child lunches with Doritos and Oreos and think it's acceptable to buy chicken nuggets and fries for dinner. Serve healthy food at home and pack your child's lunch, sending fruit and vegetables instead of chips and Cheetohs. Give each meal a grade, explaining what are the healthiest and least healthy parts of the meal so your child will be equipped to make good choices later.

Teach your child to get enough sleep. Lack of sleep contributes to obesity and can make it difficult for your child to handle his or her emotions well. Prioritize sleep and tuck kids in bed at least thirty minutes before you think they need to be asleep.

Teach methods of dealing with stress. Show them how to cool down before speaking (count to ten, write down thoughts, talk to a neutral party), how to apologize, and how to express needs and expectations calmly. Teach them the importance of relieving stress through hobbies, friends, exercise, and meditation.

Discuss the importance of good friend choices. If your child is making poor choices, help them understand why these kids might not be so good for them, and introduce them to kids who are better for them. Support good friendships by inviting the child over and doing the legwork necessary to encourage time spent together.

Parenting isn’t easy, but it is rewarding. If you take these five habits seriously, you'll set your child up to live healthfully.

Do You Need Vitamin B-12 Supplements or Shots?

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You may have heard of people taking vitamin B-12 supplements of shots. Do you need to take supplements, and are the shots truly of value?

The reason why your body needs vitamin B-12 is to produce new red blood cells, to maintain healthy nerve function, and to fight anemia. You also need vitamin B-12 for the manufacturing of DNA.

Some weight loss clinics tout vitamin B-12 shots as weight loss tools, but there is no evidence this works. If you think your might be B-12 deficient, ask your doctor for a test; most people have stored enough B-12 to last them for years. While a vitamin B-12 shot may help you if you are truly anemic or deficient (which can be determined by a blood test), it will not improve your metabolism or make your more energetic if you are already getting enough vitamin B-12. Ask your doctor before you start taking vitamin B-12 shots or taking large doses of supplements, because too much B-12 can interfere with the effectiveness of particular medications.

You can get vitamin B-12 naturally by eating animal products. You don't need to worry at all if you eat meat, eggs, fortified products, dairy products, or shellfish. Vegans—people who do not eat any animals products at all—are particularly susceptible to vitamin B-12 deficiency. Fortified cereals also provide vitamin B-12, making them a good source for vegans.

If you get between 2.6-2.8 micrograms of vitamin B-12 a day, you're probably getting enough. You will get enough vitamin B-12 for the day if you eat a simple breakfast meal of a cup of milk and a bowl of fortified cereal. Usually people with B-12 deficiencies are actually having trouble using the B-12 they’ve ingested. Your intestines may not be absorbing B-12 or your body might not be releasing B-12 that you've absorbed and stored. Most Americans are not B-12 deficient because they eat a diet rich in animcal products, and their bodies naturally store the B-12 for years.

Preventing Ticks While Hiking

Of course, there are not many bugs that you would especially choose to have crawling around on your body, but out of all the bugs out there, ticks are some of the worst! After all, ticks not only crawl on your body, but they also try to make their home on your body. They live off of your blood, and they can be nearly impossible to get rid of once they have made a home! After all, even after you pluck a tick off your body, it will continue to harm you - and you can only kill them by burning them or drowning them. Because of all these things, the best way to keep ticks from making your body their home is to keep them off your body altogether.

Of course, you will have no real problem staying away from ticks if you do not have pets and if you are not the "outdoorsy" type. But it can be far more difficult to keep ticks off you if you enjoy hiking or camping; if you want to keep ticks away, here are a few tips to remember.

Firstly, know that there are two places where you are likely to get ticks: from trees, and from tall grass. If you are hiking or camping, you cannot exactly avoid trees - but if you avoid tall grass as best as possible, you can cut your exposure to ticks in half.

Wearing pants and long sleeves is also important, and even though you might think this will make you too hot in the summer, there are actually plenty of "performance apparel" items in which you can still stay cool. At the very least, you should keep the lower half of your body protected by making sure you wear pants.

And by using such bug sprays as Sawyer Maxi Deet Insect Repellent, you can not only keep ticks away, but can also keep away gnats, chiggers, fleas, and mosquitos.

If you spray this on your exposed skin before heading out into the great outdoors, you will be in much better shape to ward off ticks!

Of course, you should be fine as long as you have followed these tips - but all the same, you should always give your body a thorough check whenever you return home.

Tips For Working Out Your Abs Without Hurting Your Back

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A lot of people wish that their abdominal muscles were in great shape, but while many people try to make it sound like getting good ab muscles is as simple as doing a few easy workouts, this is rarely the case, as most ab workouts are not only far less effective than they claim to be, but many of them are also downright painful to do if your back is sensitive at all. If you want your abs to look good without your back being in pain all the time, the good news is that there are not only a few things you can do that are quite easy, but these "quite easy" things are actually even more effective than most of the other workouts out there!

The first thing you need to realize is that most workouts that are labeled "ab workouts" are actually "core workouts" - meaning that they strengthen your whole core, which includes your back - but if your back is in pain from strain, and not from simple "workout pain," you should be doing something different.

The best workout for your whole body - including your core - is swimming, as it is a full-body workout that is also low-impact (which means it will not hurt your joints and muscles), but of course, swimming is not always a viable option if you do not have a pool of your own.

You will actually find that you are strengthening your core quite a bit when you do pushups, but even better than pushups is to assume the pushup position with your elbows and forearms resting on the ground, and to simply hold yourself in this position for as long as you can, repeating this for three to five reps; this might seem like you are doing nothing, but you will actually be giving your ab and back muscles a great workout!

And when it comes to workouts that feel like you are doing nothing, the one that feels this way more than any other is for you to sit on a fitness ball; it might seem like you are doing nothing but just sitting there, but incredibly, you will actually be strengthening your core the entire time!

How To Get Vitamin D From The Sun

When you hear the word "vitamin," you know that it is likely something that is important for you to get into your body. But one of the most important vitamins of all - on that, in fact, not only helps your bones and your immune system stay healthy, but also helps to prevent cardiovascular diseases and cancer - is vitamin D, which you should always make sure you get enough of. And while you can eat certain foods or take certain supplements to get vitamin D, the best way to get it is to spend time in the sun; this is because the sun's rays enable your body to produce vitamin D on its own. But even though we might come to realize how important vitamin D is, and even though most of us enjoy getting out in the sun, it is still sometimes difficult to find a way to get into the sun each day.

Work is one of the biggest reasons why many people are unable to get the twenty minutes of sun each day that they should aim to get. With work, most people only have the weekends remaining in order to get vitamin D, and this is not enough time!

When you get home from work in the evening, consider taking a nice walk through your neighborhood; in the summer, the sun is usually up late enough that you can get some sun on your body by doing this. You can also get sun in the evening by going for a jog.

You can also go for a walk during the day, while you are at work; you can take this walk during lunch, or even during a short break from work - which can actually even be good for work! As you walk around during short breaks, you will be able to get vitamin D into your body while also allowing your mind to collect its thoughts.

Perhaps the most relaxing way of all to get vitamin D from the sun is to eat your lunch outside. If you pack a lunch (which is the healthiest option anyway!), you can have plenty of time each day to find a nice, grassy area in which to enjoy your meal.

When you get sun each day, your body will be much healthier, and you will also feel a whole lot better!

Where To Get Your Protein

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One of the most important things you can put into your body is protein, even though many people fail to make sure they are getting enough of it. Some of us choose not to eat meat, and this is why we do not get enough of it. Others of us don't get our daily dose of protein becasue we don't take the time to consider what we are eating. And of course, some of us just plain forget to care! Whatever the case, you should realize that it is important that you put protein into your body. Here are some great sources for protein.

Of course, the best source of protein is meat. Of course, red meat - in addition to protein - adds a lot of fat and other stuff you might not like. Instead, you should consider lean meats such as chicken and fish. Fish is one of the best things you can put into your body!

If you do not eat meat, or if you do not care for meat, nuts are a great source of protein as well. One problem with nuts, however, is that they also have a lot of cholesterol in them, and they should not be eaten in large doses.

In addition to these traditional sources of protein, there are plenty of non-traditional sources these days as well. You can make your life really easy by getting your fruit and protein at the same time if you add protein powder to a fruit smoothie. These can be made at home or purchased at such places as Smoothie King and Jamba Juice. You can also go with protein bars. Some people find that protein bars are not as tasty as protein smoothies, but they are easy to take with you and eat on the go. Grab one on your way out the door, and eat it wherever you are going.

It does not matter if your protein is coming from meats and eggs or from nuts and protein bars, as long as you are getting your protein. You should get at least 50 grams of protein each day, and you can even get more than this. If you realize that you are not getting enough protein, figure out where you can make changes. Your body will thank you down the road!

Ramping Up The Web Presence Of Your Business

It used to be that you could run a good business by simply producing a good product and treating your customers with respect, but nowadays - with the Internet being what it is - there is a lot more to running a successful business, and while you might be nostalgic about the "good old days," the truth of the matter is that you need to understand how to adapt to the changes brought on by the Internet if you want to continue to experience the success you hope to experience.

In order to take advantage of all the Internet has to offer, understanding how to optimize your website for search engines is the first thing you need to do; when you learn how to target certain keywords, use meta tags to your advantage, and gather backlinks, you will be able to watch your rankings in the search engines climb, and this will bring new visitors your way as they come across your page through the searches they put into these search engines.

Of course, ramping up the web presence of your business is not all about the impersonal things you do to boost your search engine rankings, as it will also be good for you to do what you can to build interaction and relationships with your customers; you can do this by using such social media sites as Twitter and facebook, giving your customers direct access to you and all the thoughts that make their way through your head!

And not only will you want to use search engine optimization to rise in search engine rankings and use social media to connect with your customers, but you should also try to build relationships with other businesses; this can be a difficult jump to make, as you will often be used to thinking about other businesses as competition, but when you join forces with another business, the two of you can work to grow your businesses through one another!

As you focus on ramping up the web presence of your business more and more, the more success you will have - and the more success you have, the more you will be able to continue competing in the ever-changing business landscape!

Three Tips For Leading A Healthy Lifestyle

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Without a healthy lifestyle, it is unlikely that you will feel healthy, and if you do not feel healthy, you are unlikely to feel like you are living life to the fullest. Those who fail to keep their lifestyle healthy often find themselves feeling sluggish and unmotivated, and they also find that they are more prone to illness. On the other hand, those who do maintain a healthy lifestyle usually find themselves more full of energy and motivation! At the same time, however, many people struggle to keep their lifestyle healthy. Quite frankly, part of the problem is that a lot of people try to do too much at once! Starting small is the best way to kick off a healthy lifestyle. Change the little things, and the big things will follow.

The first step of leading a healthy lifestyle is to watch what goes into your body. While most people are aware of the importance of this step, many people also are unaware of exactly what is and is not okay to put into their bodies! For instance, while most poeple understand that smoking and drinking in excess are unhealthy, they do not know the difference between bad fat and good fat, or between bad cholesterol and good cholesterol. Take the time to learn such things, and your body will start feeling better right away.

Exercise is another major step in leading a healthy lifestyle. Exercise can be difficult for a lot of people, as they have good intentions that they are unable to follow through on. If you decide out of nowhere that you are going to workout for an hour every day, this decision will probably not last for long! Instead, you should aim small at first. Schedule a few days a week, for ten minutes each day. In time, you can increase this, and your body will feel noticeably different.

Finally, remember that sleep is important! For some, this is an easy step, but for a lot of others it can be extremely difficult! People often feel like they are losing hours in the day when they sleep eight hours a night, but in the long run, full nights of sleep will make your future that much brighter!

It is easy to neglect your body and its health, but it is just as easy to take care of your body! Follow these simple tips, and get your body on the track to health.

Headache Relief Strategies

A bad headache can ruin your whole day. This simple primer will help you identify what is causing your headaches so you can find ways to eliminate them.

When you have a headache, basically you're responding to the swelling of vains and muscles in your scalp. Those sensitive nerves shout an alarm to the brain, telling you in no uncertain terms that they do not like this swelling. The end result is a terrible headache.

Most headaches are related to tension. This sort of headache can feel like someone is squeezing your head. You can usually identify a tension headache by the pressure you feel across the front or back of your head. Menstruation, dehydration, noise, exhaustion, sugary foods, and stress are all triggers for this kind of headache. You can usually cope with a tension headache by lying down, getting a massage, using a cold compress, or simply getting away from the source of stress.

Another common headache is the sinus headache. Sinus headaches usually feel like pressure across your forehead or in pockets in your face. For quick relief, try applying gentle pressure to your sinuses, standing in a closed bathroom with a hot shower running, removing mucus from your sinuses, and drinking hot tea or coffee.

One of the worst kinds of headaches is the migraine. Migraines are incredibly painful headaches characterized by vomiting, intense pain, feeling dizzy, and unbearable sensitivity to light, sounds, and scents. You maybe able to cope with your migraine if you can find a dark, peaceful place where you will not be disturbed.

If a headache is accompanied by high fever, convulsions, loss of muscle control, or the inability to communicate clearly and cohesively, you will want to visit the emergency room to rule out meningitis, stroke, or encephalitis.

You will usually be able to fight off headaches by adjusting your diet or surroundings. You may find that a good rest and a couple of analgesics (such as ibuprofen) will do the trick. However, if your headaches persist or are intense in nature, you will want to see a doctor for an evaluation.

Spring Break Ideas That Will Keep Your Family Healthy and Happy

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Looking for healthy Spring Break ideas that won’t break your budget? Are you envisioning a miserable Spring Break, with the kids sitting like zombies in front of the television? Give these fun Spring Break ideas a whirl and see if your family can't come up with some memorable experiences this year.

Enjoy time in your home sweet home. Maybe you had to stay home, but you can still act like you’re out of town. Take some time off work (or perhaps one of you can take off two days, and the other three days) and have fun with your schedule, staying up super late and sleeping in. Spend a day at the gym with your kids, swimming together or teaching them how to use the equipment. Set up sleeping bags and have a family movie/slumber party, or visit the tennis courts, or work in the yard together. Play RISK all night or invest in good paints and see who is the best artist.

Pretend you are a tourist in your own city. Compile a list of options around town and have the family decide together what you want to do each day. Try walking through your downtown as if you've never been there, checking out little shops, or visiting a local museum or farm.

Work together with another family. Is your best friend’s family also staying home this Spring Break? Organize sleepovers at each other’s houses. Set up a schedule so different adults take time with the kids to do fun activities. Combine heads to think up activities all the kids like to do and how to split up time and resources.

Set the kids loose in the kitchen. Give the kids healthy recipes to follow, and then spend time with them, teaching them cooking skills and explaining why your family makes the food choices they do. Talk about body image and how to care for your body through a healthy diet.

Spring Break doesn’t have to be expensive to be fun and healthy. Enjoy time with your family, building memories that will last.

How To Improve Your Memory

Many people are afraid of losing their memory – or of their memory fading – but they fail to realize that this is not at all something for them to be “afraid” of; instead, this is a concern that they should be conscious of, as being conscious of it will allow them to take the proper steps to improve memory. And the best news of all about taking steps to improve memory is that improving your memory is actually both easy and enjoyable!

One of the best ways to improve your memory is by making sure that you are consistently engaged in mental activity; for many people, the job they work is enough to satisfy this requirement, but for many others (perhaps even the vast majority), work itself is little more than an opportunity for them to shut their mind off for a few hours; if this is the case for you, playing games and engaging with puzzles that help you use your mind will keep your memory strong.

Another great way to improve your memory is by eating brain foods; there are some supplements such as Ginko Biloba that are naturally good for stimulating memory, but there are also regular foods such as blueberries and wild salmon that will go a long way in helping your brain; in fact, even dark chocolate and coffee (if organic and fresh) can go a long way in helping your brain!

And the state of your memory down the road will also be largely dependent on the amount of rest you get; you need to make sure you get a full amount of sleep every night, and it will also be important for you to rest and relax at least a little bit every single day.

When you are aware of these steps you can take toward improving your memory, you will not only lessen the chances of ending up with memory problems down the road, but you will also improve the functionality of your brain in the short term; just a few simple steps will go a long way in helping you for ages.

Tips For Battling Exhaustion

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Many people will simply feel tired, and they will say that they are "exhausted," but when it comes to being exhausted (and when it comes to battling exhaustion), you should realize that this is distinctly different from being tired, as exhaustion comes as the result of exertion. And the reason why it is important for you to understand the distinction between these two forms of being tired is that the approach to overcoming the problem is different on both sides; while sleep or coffee might help you overcome tiredness, you will want to counter exhaustion in a slightly different manner - and the first step to knowing how to conquer your exhaustion is knowing what kind of exhaustion it is!

Mental exhaustion: Mental exhaustion usually ends up setting in at times when you actually have no choice but to continue working, no matter how exhausted your mind is; when you are in one such situation - where you have a deadline to meet, but are feeling mentally exhausted - continue working, but give yourself five minutes (or even ten minutes!) out of every hour to get up and walk around, taking a brief break.

Physical exertion: You should rest your body if the reason you feel exhausted is because of physical exertion, and you should realize that - although coffee will not help you - a bit of sleep will do you some good; taking a power nap of about an hour and a half will probably leave you feeling a whole lot better.

Exhaustion of both: If mental exhaustion and physical exhaustion have attacked you at the same time, you will be in a tough position, and your best bet will be to simply push back the deadline you are supposed to be meeting - otherwise, the work you try to do will suffer, and it will hurt you in the long run!

There will be times in life when you will be unable to avoid exhaustion, and when you run into exhaustion, you will want to make sure you know what you can do in order to make it go away.

Osteoporosis and Your Bone Health

Osteoporosis and bone health are gaining much more attention now then they were even a few years ago. Which is wonderful since it can be an incredibly painful and debilitating disease of aging. Suffering early onset osteoporosis can be reduced greatly if you can recognize it early enough and take correct action.

What is osteoporosis? It is a disease in the bones where the cells whic generate your new bone cannot reproduce as fast as you lose bone. This causes weak spongy looking bones, which are very prone to breaking. Osteoporosis is a very silent disease, as most people won’t know they are suffering bone loss until they break a bone for little reason. Some breaks can be incredibly serious, such as vertebrae in your back. Ultimately osteoporosis is incredibly painful, and can hasten death in some individuals.

How can you deal with osteoporosis? Nutrition is believed to be a huge factor in developing osteo. Contributing factors can be, not getting enough vitamin D and calcium. Make sure that you eat a lot of foods that are high in calcium, and if you are not sure what to cook that has high calcium consider the cookbook called Calcium Rich Recipies. This book provides a great starting point to making sure you have enough calcium in your diet. You can also consider getting dietary supplements to increase the amount of calcium in your diet. Ensure has a very convenient drink if you don’t like taking pills.

Also there is some indication that staying active through your entire life helps to increase bone density while you are young, giving you a boost in density before you start to loose bone growth. You don't have to participate in high activities, just some moderate weight lifting can go a long way. It goes back to the idiom if you don't use it you lose it. If you don’t put stress on them when you are younger, you will not build as dense of bone.

How To Get Into Swimsuit Shape

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Trying to get into what one would call "swimsuit shape" is one thing that tends to give a lot of people problems - and if you are going to be taking a vacation during the winter, this can be even more difficult to do, as it is tougher to really sculpt your body the way you might like when it is cold outside; at the same time, however, it is entirely possible for you to get your body into swimsuit shape, no matter what time of year it is, as long as you keep a few simple things in mind.

If you are wanting to get into swimsuit shape, the first thing you will need to realize is that you can train your genes to burn fat, and one of the best ways to do this is by realizing that when it comes to eating, more is less; rather than eating "three square meals a day," get in the habit of eating five or six smaller (healthy!) meals a day, and this will help your body to burn fat on its own.

You should also be aware of the fact that getting your body into swimsuit shape will generally entail getting your body fit and toned, and in order to do this, you will want to combine your "more is less" approach to eating with a "less is more" approach to working out. When you do a lot of walking (instead of putting unnecessary strain on your back and joints by running!) and do some lifting just a few days a week, you will tone your muscles, encourage your body to lose fat, and keep your body from experiencing cravings for sugar and carbs - all of which will add up to a much better "swimsuit body."

Combine these things with plenty of rest (making sure you are giving your body as much sleep each night as it requires), and you will soon find that you are in tremendous swimsuit shape - with a whole lot less work than you may have thought this process would have required at the start!

Safely Going For A Walk At Night

If you are a bit of a night owl, or if you just enjoy getting outside when things are dark and a bit more quiet, you will find that it can be quite pleasant to take a nice, nighttime walk at the tail end of your day. But of course, when you walk at night, you are a lot more difficult for drivers to see than you would be while walking during the day, so you need to make sure that you take the proper precautions when going out for a walk at night.

Wear reflective clothing: When you are walking at night, you will want to wear something that will reflect the lights of headlights, as this will ensure that drivers see you long before they would be able to if you were simply wearing normal clothes. Take some time to shop for reflective clothing designed for walking, and you can go out at night feeling much safer; also, there are reflective shoes that you can buy, and there are even devices that flash (similar to a bicycle flash) to let drivers know you are there.

Know where you are: Even though you will be a lot safer walking at night when you wear reflective gear, it is no guarantee that every driver on the road will be paying attention, which is why you should only walk in places that you have walked during the day before, as this will enable you to know exactly where you can step off the road or jump out of the way if the need arises.

Pay attention: And of course, it is important for you to pay attention while you are night walking! Unlike walking during the day - when you can put in your headphones and shut out the world - you need to remain attentive while you are walking at night in order to avoid being taken by surprise; and in any case, part of the fun of night walking is the quiet all around you, so you have every reason to leave those headphones at home and enjoy the night!

What To Eat To Lower Your Cholesterol

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You are putting yourself at many health risks that you could easily avoid if you have high cholesterol. While we all know that high cholesterol can affect the heart and the body's circulatory system, many do not know that high cholesterol even causes an increased risk of Alzheimer's. As bodily and cognitive degeneration are both potential side effects of high cholesterol, it is important to know how to lower your cholesterol if it is high, and how to keep it at a good level if it is already there.

By paying attention to what you eat, you can easily and effectively lower your cholesterol. These four foods are all good for lowering your cholesterol.

1) High fiber foods such as oat bran and oatmeal: these foods lower bad cholesterol, because they contain soluble fiber. Other foods that have soluble fiber include bananas and pears. You can dramatically lower your cholesterol levels by getting five to ten grams of soluble fiber per day. You can find four grams of soluble fiber in just one banana; you can find six grams of soluble fiber in one bowl of oatmeal.

2) Omega-3 fatty acids: the place where you will most commonly find omega-3 fatty acids is in fish. Fish can reduce your blood pressure and lessen the risk of blood clots; for this reason, doctors generally recommend eating a minimum of two servings of fish per week.

3) Walnuts and almonds: These nuts, as well as some other nuts, can reduce the risk of heart disease, as long as you are not eating nuts that are coated in salt or sugar.

4) Olive oil: you can lower your bad cholesterol while leaving your good cholesterol untouched if you have two tablespoons of olive oil per day. Search specifically for extra virgin olive oil, as this is the least processed and is, therefore, the best for your body.

Even outside of changing your diet, you can do a lot of different things to lower your cholesterol and improve the overall health of your lifestyle. But learning the good foods to eat, as well as the foods that you should avoid, is a good starting point for lowering your cholesterol, and to lead a healthier lifestyle as a result.