How to Squeeze Exercise Into a Busy Schedule

You’ve decided you need to exercise, but you can’t figure out how to fit it into your busy schedule? Let go of the idea that you have to invest hours at the gym to stay fit, and try some of these tried and true tricks to stay toned.

Make the most of your lunch hours. Plan your lunch meetings far from your workspace. Make yourself walk both to and from your lunch spot, using the stairs when reasonable and asking coworkers to walk with you or meet you there if you have to work over lunch.

No matter what, commit to ten minutes of exercise per day. Make ten minutes of exercise--sit ups, planks, push ups, squats--a part of your bedtime routine.

Devote two mornings (or late nights) a week to your fitness program. You may have to work crazy hours during the day, but you can find time on one end or the other of your busy days to fit in exercise, which will increase your energy levels. Just as some people consider going to religious services as non-negotiable, treat these two days as such and carve out some precious time that cannot be touched by anyone. Treat those mornings like special dates, making those the best workouts of the week.

Look for ways to challenge your body while running errands and doing household chores. Bundle your errands into one trip, and turn your afternoon of errands into an exercise routine by parking in the farthest spot in each parking lot, speed walking through stores, forcing yourself to loop stores for extra items, and putting forth extra effort as you unload groceries and shopping bags. Do something similar when performing chores. Transform vacuuming, sweeping, and scrubbing into a full body workout by bending your knees, squatting, and using a little elbow grease.

Plan active leisure times. Instead of watching a movie, meet a friend for a walk. Instead of playing a board game, take your kids out for a hike. Replace sedentary hobbies with athletic or active hobbies.

If you look for alternatives, you'll find it's possible to cram exercise into even the most overflowing schedule.

Tips For Creating A Consistent Wake-Up Time

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Although most people's lives operate on something of a schedule, one of the areas where they fail to keep any sort of schedule is in the time they wake up each morning and the time they go to sleep each night, failing to realize how important it is for them to find a consistent wake-up time. Your body's internal clock is constantly on the lookout for a rhythm, and when you are allowing your body to find this rhythm - that is, when you are allowing your body to fall asleep and wake up at the same times each day - you will have a lot more energy, and your body will be a whole lot healthier.

When it comes to creating a consistent wake-up time, of course, one of the toughest aspects is that it is sometimes difficult to get out of bed, especially on days when you will be getting out of bed before you "have to," and this is why it is useful to find ways to motivate you out of be; a few examples include setting your coffee maker to brew your coffee at the time you are supposed to be getting up, or using a self-timer to turn on a light or turn off a fan at a certain time.

After you have figured out something that will get you out of bed, you should try to get yourself in the habit of "doing something" as soon as you are out of bed - whether it is going for a short walk, taking a shower, preparing breakfast, or anything else that gets you going.

Finally, listening to your body so that you know when to go to sleep will also be important; as your body starts to get used to waking up at a specific time each morning, it will also start telling you what time it wants to go to bed - and it will be important for you to listen! Once you start to follow these steps - and once you start to listen to your body - you will have no problem waking up at a consistent time each morning, and the benefits of having a healthy, rested body will make you glad you did!

Good Habits That Will Lengthen Your Life

Do you want to live your healthiest life possible? Would like to improve your quality of life? Want to live as long as possible? Make these healthy habits part of your daily life to life your best life possible.

Take a daily walk. Walking is a great stress buster. It gets your blood moving and strengthens your heart and lungs. Walking can improve your bone density, which is great for preventing osteoporosis. You'll burn calories while walking and you'll soak in the rays, which will help your mood and give you some vitamin D. Walking will make you feel better about yourself, and you can do it with a partner if you wish!

Stretch out those tense muscles. Every time you stretch and lengthen those muscles, you'll improve your flexibility. Good flexibility translates to better balance, which reduces your chances of falling and injuring yourself. Stretching also helps you to let go of stress.

Fill your cup with tea or water. Instead of imbibing extra calories or artificial ingredients, make these two life-giving beverages your primary hydrators. Water flushes toxins from your body and hydrates. And tea is flavorful yet has zero calories and is full of antioxidants.

Establish a good dental routine that includes daily brushing and flossing. You'd be surprised to learn how interconnected dental health is to your overall health. If you floss every day, you'll increase your chances of living longer--possibly by years. Make sure to use a soft brush and to brush and floss gently, but very carefully and thoroughly.

Try to eat fresh fruit and vegetables daily. Aim to fill your diet with “live” food – food that was recently picked. You'll find fresh produce gives your body exactly what it needs--fiber, vitamins, antioxidants, nutrients, trace minerals, and water.

Eliminate one bad habit a year. Choose just one, and focus on it until you’ve mastered it that year. If you take this approach, you can overcome habits like smoking, drinking to excess, and eating poorly. You know what your bad habits are. Take it upon yourself to conquer those habits, replacing them with habits that are best for you.

How To Stay Awake During The Day

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Many people tend to have a hard time staying awake throughout the day, especially if they work at a job that requires them to sit at a desk all day (after all, sitting at a desk, at a computer, is not all that exciting!), but while it might be difficult at times to stay awake throughout the day, it is also often necessary - so rather than complaining about how difficult it is to stay awake, you will be better off figuring out what works for you to help you stay awake.

Of course, getting the right amount of sleep is the best way to ensure that you are able to stay awake throughout the day, but in case you are not getting enough sleep, one thing you can consider doing to stay awake throughout the day is drink your coffee or energy drink later in the day than you usually do; most people who drink coffee or energy drinks are in the habit of drinking them in the morning, but if you wait until later in the day, you will avoid the crash that can often occur as a result of consuming this energy boost too early!

Another great way to help you stay awake is to go for a short walk; if you are working at a desk all day, going for a walk can get your blood flowing a bit - which will help you to stay awake - and will also give your mind a bit of a break (as well as a bit of a change of scene!), which will also go a long way in keeping you awake and alert.

And even though indulging in this particular approach might not always be possible, taking a nap is one of the best ways to get a new burst of energy in the middle of the day; if you work at home (or if you have a long enough lunch break to make this a possibility), consider taking a 20 or 30 minute nap during the day, and watch as your body and mind are given new energy for the remainder of the day.

You may already have a few tricks up your sleeve for keeping yourself awake when you are getting tired during the day - but if you do not, these are some great ideas for you to keep in mind!

Tips For Preparing Delicious Bagels

One choice that is always great when you are looking for a snack in the middle of the morning, or during a relaxing afternoon at home, is a bagel, but as wonderful as bagels are, there are many people who fail to get as much out of their bagels as they should, because they limit their thinking when it comes to preparing bagels.

Of course, the standard bagel preparation simply calls for a bit of butter or cream cheese lathered onto a freshly toasted bagel – but not only is this an unhealthy way for you to enjoy your bagels, but it might also be one of the less delicious ways also!

A peanut butter and jelly sandwich on two pieces of bread is a perfectly adequate sandwich, but most people never think about making a peanut butter and jelly sandwich using a bagel; with a sesame seed bagel or an everything bagel, you will have a nice compliment of flavor to your peanut butter and jelly – and in fact, peanut butter and/or jelly alone tastes great on these bagels as well!

When you are packing the lunch that you will be taking with you to work (or on more pleasant days, that you will be taking with you on a picnic), a bagel is also a great base; simply prepare your sandwich the way you normally would, but use a bagel instead of using regular bread!

And of course, it is tough to beat a breakfast sandwich that uses a bagel as the base; toast your bagel until it is nice and crisp, then add a fried egg with some cheese (and even with a bit of meat – such as sausage or ham), and you will have a delicious breakfast sandwich to start your day rolling in the right direction!

When you begin to get a little more creative with your bagels, you will be able to truly get the most out of them – as they will go from being a food that is simply “good” to being something you are able to truly love!

Preparing A Delicious Primal Breakfast

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A lot of people have discovered the amazing health benefits of sticking with Mark Sisson's Primal Blueprint, as they are able to work out a lot less often than they had to before, are able to eat plenty of food (and plenty of different foods!), and are able to lose fat more quickly than they could have imagined possible - but one problem a lot of people face with the Primal Blueprint is that they do not quite know what to make for their breakfast, as most people are used to eating carbs and processed grains (hashed browns, bagels, toast, cereal, et cetera) at the start of each day!

One thing that is great about eating on the Primal Blueprint is that you can have eggs, and eggs are not only delicious for breakfast, but they are easy to prepare as well; before you go to bed at night, cut up some vegetables (such as peppers and onions) and get a bit of meat ready, and in the morning you will be ready to toss the veggies and meat in a pan, and to scramble these in with two or three eggs.

If you are not real big on eggs, another great idea is to start out your day with a smoothie; you can make something as simple as a smoothie with orange juice, a fresh banana, and some frozen strawberries, and this will give you a delicious drink to begin your day - and if you want to add some protein to the mix, you can also throw in some whey protein, which will be great for your body as well!

And if you are grabbing breakfast on the run, there is nothing easier than doing this according to the Primal Blueprint; grab an apple, or grab some dried fruit, some seeds, some nuts, or some berries (all of which you can find in one package if you buy some good trail mix!), and you will have the full stomach and the energy you need to take on the day!

Eating according to the Primal Blueprint is easy once you get the hang of it - and these breakfast ideas will help you on your way to figuring out exactly what you can eat!

Finding Sweets That Are Not Quite So Unhealthy

Lots of people have a tendency to make it sound like it takes no effort at all to eat healthy, but if you have a serious sweet tooth, it can be a whole lot more difficult for you to keep cravings from bringing down your diet. While it is certainly true that a level of "will power" will be the determining factor in how well you are able to stick with your diet, it can also help when you know certain foods to eat that are both healthy and beneficial; if you have a sweet tooth, one of the things that will particularly help you is knowing some "sweets" that are really not that unhealthy.

Dark chocolate: As is the case with any food at all, too much dark chocolate is not good for you, but when you eat dark chocolate in moderation, not only is it "not bad" for you, but it actually is an antioxidant, which means that it will help your body to chase away disease.

Honey: While most sweets have a tendency to make you tired later in the day - giving you one of those sugar crashes everyone dreads - honey not only avoids the sugar crash, but it also gives you natural energy; using honey as a sweetener is a great way for you to get some extra energy from your food while also boosting the taste.

Fruit: It can be difficult on you when you first start to substitute fruit into your dessert slot, but once you get used to having fruit after dinner, you will begin to find that this is actually a great way to get something sweet while also staying healthy; when you are first getting used to this, try adding a little bit of sugar to your fruit, then quickly wean yourself down to fruit alone!

No matter what you do, "eating healthy" will be a chore if you have a major sweet tooth - but when you try adding these things to your eating habits, things will become a little bit easier!

Tips For Healing A Hamstring Injury

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If you play sports, or if you ever played sports for an extensive potion of your life, there is a fairly good chance you have dealt with a hamstring injury at one point or another, as the hamstring is one of the most commonly injured muscles among athletes - but even if you do not play sports any longer (in fact, even if you have never played sports!), you can still end up with a hamstring injury. A hamstring injury can cause you a great deal of discomfort, and it can be one heck of a nuisance - and you may actually be surprised to realize what you should do in order to heal a hamstring injury if you have one.

To most people, the most surprising discovery when they end up with a hamstring strain is the fact that they should not stretch it; because of the tightness they will always feel in their hamstring, it will feel as though stretching is the best, most natural way to fix the problem, but because the muscles are trying to heal themselves, this will actually make things worse.

What you can do, however, to help along the healing process is firstly, stay off your feet as much as possible, and secondly, alternate heat and ice on the strained muscle; when you stay off your feet, you will give your muscles a chance to rest and heal themselves, and when you circulate heat and cold, you will keep the blood flowing while also dulling the pain.

And as far as hamstring injuries go, the trickiest thing of all is the fact that they will often start to feel better, only to get worse when you overexert yourself. Make sure you wait well beyond the point when it feels better before you try to use it to its fullest if you are dealing with a hamstring strain, lest you end up back at square one all over again.

Fruit Smoothies as a Healthy Meal Substitute

Staying healthy is hard to do when you are constantly busy. Working out and finding the time to do so is important. This is the most important part of the equations so most people make sure that it is their first step taken. However eating right is very important too. Doing this is harder than working out. The quickly made foods are usually the worst ones to eat. This fact encourages many people to find a healthy meal that can be made quickly.

An easy way to make sure you are getting the nutrition you need to be healthy is to use a small compact blender for meals. Different meals throughout the day can be made with the blender and then taken on the road without much effort required. Since they can be had for any meal most people enjoy smoothies as the top meal substitute. If you need energy to make it through the afternoon or energy to get your day going a fruit filled smoothie is the healthiest option for you.

Perfect for smoothies on the go, the new mini blender from Oster is now available at stores everywhere. After the blending is finished your smoothie can be carried around in the detachable cup container. There is nothing faster than blending up a smoothie in the same cup you will be drinking it out of. A dishwasher can be sued to wash the cup in between meals to save even more time. Included in the package from Oster are instructions that give you great recipe ideas.

When you are planning new healthy living regiments for yourself make sure you have a quick healthy option for meals. Fruit smoothies can supply a large amount of nutrition in a quick easy way. If you are trying to build up muscle you can add some protein to your smoothie as well. No plan for healthy living is complete without adding healthy meals into the mix so use the mini Oster blender today.

Oster My Blend 250 Watt Blender.

Keeping Your Mind In Great Shape

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In spite of the obvious truth of the statement that "your mind is one of your most valuable assets," there are plenty of people who do not take the steps they should be taking to keep their mind in great shape – instead allowing their mind to become less sharp as time passes. If you are wanting to keep your mind in good shape, it is very easy to do so – you simply need to make sure you are taking the necessary steps that will allow your mind to stay as sharp as you want it to be.

Out of all the great ways for you to keep your mind in great shape, reading is one of the best, and now that it is summertime and the weather is heating up, it is the perfect time to do some reading; when you read, you exercise your imagination and keep your mind engaged, all while managing to enjoy some excellent entertainment!

While driving in the car, most people pass the time by simply listening to music, but another way for them to keep their mind sharp is by listening to talk radio (either the local NPR station, or a political talk station), as this will cause them to do some critical thinking, and will keep their mind engaged.

Doing puzzles is another excellent way for you to pss the time and keep your mind engaged – not just jigsaw puzzles, either; you can keep your mind engaged and entertained by doing word searches, crossword puzzles, Sudoku, and plenty more, including the brain games below!

And of course, when you engage in creative output – regardless of whether it is through painting, sculpting, writing, or just about anything else – this is a great way for you to exercise your mind, keeping it sharp and ready.

A sharp mind is a productive mind, so make sure you find ways for you to keep your mind sharp, and you will be able to enjoy the benefits that come as a result!

Understanding The Statute Of Limitations

No one wants anything to go wrong when they visit the doctor or the hospital for a procedure. But whether you want to think about it or not, there are, of course, times when things do go wrong. When this happens, one of the things that comes to mind is the possibility of suing for negligence or for malpractice. If you are ever in such a position, and you are considering suit, it is important to understand the statute of limitations. The statute of limitations essentially sets a limit on how long a person is allowed before their suit is no longer deemed valid. If you are thinking of filing suit for yourself, make yourself familiar with the statute of limitations, as it varies from state to state.

The limit on how long a person is allowed to wait before filing a malpractice suit is the basic foundation of the statute of limitations. This allotted time varies from a couple years to several years, and there can be extenuating circumstances that stretch this time even longer. But the basic statute of limitations applies in all those cases wherein the negative effects or repercussions of a surgery, operation, or some sort of negligence are discovered immediately. The amount of time allowed from this point is generally between two and four years, and this time begins right away.

Delayed identification of negative effects is one of the major extenuating circumstances that can extend the statute of limitations. Perhaps a surgery went wrong, but no one knew it at the time, and the adverse effects of the mistake or ommission does not evidence itself until a couple years later. This is why states allow for the statute of limitations to begin late - in this instance, it begins when the negative effects are discovered.

Finally, states also impose an abolute cap, which sets a number of years after which suit can no longer be filed, even in those instances where the problem is discovered late. For instance, the cap in Massachusetts is seven years, so even if someone discovers a problem that was directly related to a surgery that took place eight years earlier, they can no longer file suit, no matter how blatant the ommission or act of negligence might have been. The absolute cap in Florida is far shorter, allowing a maximum amount of time of four years.

If you are in the unfortunate position of needing to file a malpractice suit, know the statute of limitations in your state, and act accordingly.

Packing Good Dinner Foods For Backpacking

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If you are planning to take a backpacking trip that will last only one night, you will probably be fine to bring nothing but high energy "snack foods" with you on the trail, as these will keep you going until you finish your trip, but if you are going to be going for a longer period of time, you will need something more substantive at least once per day. The problem, of course, is that these foods that are more substantive are often heavier and perishable as well; if you follow these tips, however, you will be able to bring some lightweight, healthy, filling foods for those longer backpacking trips.

Tuna fish: When it comes to getting a lot of energy and nutrition in a small package, it is tough to beat tuna; tuna has the additional benefit of being able to be eaten raw, if you do not have a camping stove with you or decide not to build a fire one night. When you bring tuna on the trail with you, make sure you avoid the mistake many people make of bringing canned tuna; get the packaged tuna, as this will weigh less, will not require you to bring along a can opener, and will not force you to figure out how you are going to dispose of that pesky can.

Bratwursts: If you are going to be backpacking for several weeks, bratwursts will not be a great food to take along with you, but if you are only going to be going for two or three days, bratwursts will keep in your pack without ice, and will be a delicious treat for you in the evenings!

Dehydrated foods: Finally, if you are going on an extended trip, you will want to bring dehydrated foods; with dehydrated potatoes, beans, and even meats, you will be able to carry complete meals with you on your backpacking adventure, without loading down your pack with an excess of weight.

Rather than going for the fancy, high-priced options that actually give you a lot less nutrition and energy than you need on the trails, go with these options, and you can save money while still getting all the food you need at the end of the day.

Ten Ways to Boost Your Child's Self Esteem

Kids need self esteem boosts, and sometimes we parents aren’t sure how to deliver the necessary shot in the arm of self confidence. The following are ten suggestions for boosting your child's self esteem.

Provide supportive praise that acknowledges choices and is specific in nature. It’s not enough to say, “You’re a good kid.” Children need to hear specifics, like, “I appreciate how hard you worked on this science project.” They need to hear you mention exactly what they did right.

Compliment your child on unique characteristics. Nab opportunities to praise your child for doing something right.

Give your child your time. When you prioritize your child over other obligations, you are communicating how important he or she is to you.

Listen attentively when your child speaks. Actively listen by maintaining eye contact and asking questions.

Get behind your child's interests. That may mean sending your child to lessons, practicing with your child, and listening to him or her talk about the subject.

When you have to correct your child, focus on your child's ability to do the right thing. Keep believing that your child will obey and learn this lesson, even if it takes time.

Smile at your child. Keep in mind that you are the primary authority figure in your child's life, and a sober expression can be upsetting.

Shower your child with affection. Your touch means so very much to your child.

Take note when your child overcomes an obstacle. This is even more powerful if your child has repeatedly failed in one area. Your compliment will make your child believe he or she can succeed.

Post evidence of your child’s success somewhere it can be seen.

Extra Tip: Read parenting books for more ideas on how to boost self esteem. Parents of preteen girls may like Reviving Ophelia, and parents of quarreling sublings may benefit from Siblings Without Rivalry. If you have a son, check out Raising Cain, and if you have an opinionated, stubborn child, check out Raising Your Spirited Child.

Should You Take Vitamin B-12 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?

Vitamin B-12 is necessary for the development of red blood cells, proper neurological functions, and the prevention of anemia. Vitamin B-12 is also needed for the production of DNA.

While weight loss clinics claim to have marvelous results from delivering B-12 shots and supplements, there is no hard scientific evidence to back this up. You probably aren’t B-12 deficient (a simple blood test can let you know if you are) and your body is going to store all the extra B-12 until you need it at a future date. Getting a vitamin B-12 shot is not going to enhance your metabolic rate or provide extra energy unless you were truly deficient or anemic, both of which can be proven with a test. Always get advice from a trusted doctor before you start taking vitamin B-12 shots or self-medicate with mega-doses of B-12, especially asking about the interactions of B-12 and medications.

Natural sources of vitamin B-12 are animal products. If you eat dairy products, shellfish, meat, eggs, or fortified products, you probably get plenty of vitamin B-12. Vegans—people who do not eat any animals products at all—are particularly susceptible to vitamin B-12 deficiency. However, if vegans eat fortified cereals, they probably aren't at high risk of deficiency.

Most people need between 2.6-2.8 micrograms of vitamin B-12 a day to be healthy. You can get this much in a simple bowl of fortified cereal with a cup of milk. Most people who show up with a B-12 deficiency have a problem using the B-12 they've consumed, not because they didn't eat or take enough. The problem may be that your intestines are functioning properly and allowing your body to take in the B-12, or it could be that your body has stored the B-12, but can't release it for use. In most cases, people store vitamin B-12 for years, meaning deficiency is unusual.

Running in Hot Weather

Summer is a great time for training, however what do you do wen heat advisories hit and you are facing 100 plus degree weather. You can still safely exercise outdoors if you follow a few precautions. Here are some great tips to assist keeping you safe during the hot temperatures.

First thing to do is to your best to run or bike during early morning or late evening hours. This is to help reduce the amount of heat your are exposed to. Morning hours are generally the coolest part of the day, if you want to get some outdoor exercise consider getting up earlier in the morning to take your run. When running early or late make sure to wear bright reflective clothing to help keep you visible to motorists. You can also purchase a clip on red strobe light.

Another thing you could do is considered changing the exercise you are doing. For example, though running is a great way to exercise, swimming can be a great substitute in very warm weather. For those who have not done a lot of swimming, open water swimming can be a bit difficult. If you want to help your workout in the pool you can pick up some extras like flippers, hand paddles, and kickboards.

Staying hydrated is the absolutely most important thing you can do. Hot weather sucks the water right from you, even just breathing. Make sure you carry a water bottle with you. A number of jogging and biking shirts allow you to hold extra bottles of water in the shirt itself. If you prefer to have ice-cold water this is also a possibility as there are a number of bottles available now that can facilitate this. Make sure to avoid all sugary drinks.

What You can do About Carpal Tunnel Syndrome

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There is not much worse then a repetitive stress syndrome caused by your profession such as carpal tunnel syndrome. Unfortunately many people who work a lot with their hands are at risk for this syndrome. If you are a computer programmer, a hair stylist, or even a massage therapist, you may be at risk for getting carpal tunnel.

The symptoms of carpal tunnel typically consist of pain in the forearms, wrists, and hand. Some people complain of numbness in their first fingers also. It is common for doctors to recommend wearing a brace and typically recommend pain killers. Some doctors, if the symtoms remain, may recommend surgery to releave the pain. You can do some things to greatly decrease your chances of surgery.

What can you do to reduce your chances of carpal tunnel in the first place? Your first line of defence needs to be your body position and posture. Try to make sure that your wrist is in a neutral position at all times. Your goal should be that your wrist is not bent or kinked to far in any one direction, but more toward center. You can get special wrist braces to help you learn what position is wrist neutral if necessary. Take a look at the way a piano player plays, their wrists are typically pretty flat when viewed from the side. You will not see a severe angle in their wrist ever.

Your chances of suffering from the syndrome are even further reduced if you learn to stretch out and do self massage. The Trigger Point Therapy Workbook is an outstanding book in explaining exactly how to massage your arms to reduce carpal tunnel pain. This shows how trigger points can have a great effect on not only carpal tunnel pain but also pains all over your body. This book explains pretty well how to do self massage for carpal tunnel. To begin stretching bend and move your fingers in all the directions they can move carefully. Simply running through your range of motion a few times a day can keep everything loose and healthy. After you have stretched your fingers out completely, do the same for your wrists.  Move them throough their range of motion. You are basically warming up your muscles similarly to a runner would.  You are preparing your body for its repetitive work.

By using a combination of massage therapy, stretches, and correct body ergonomics you can greatly reduce your chances of suffering with carpal tunnel syndrome. Doing these things at least once a day if not more often then that really doesn't take that much time and will save your body in the end. Make sure if you work in a profession that may contribute to carpal tunnel that you be proactive about avoiding it.

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Guide to Cooking Fish

For the first time, cooking fish can be very intimidating between how to cook it and what type of fish to purchase. The good news is that cooking fish can be quite simple and very delicious. You can easily cook fish with minimal cooking tools and ingredients. Tilapia is a great fish to learn how to cook as a beginner fish. You can simply pick up flash frozen tilapia at most stores.

Pan frying is one of the easier ways to cook them. You will need a good quality stainless steel pan. First, you will need to thaw your fish filet in the refrigerator over night. When you are ready to cook, rince the filet off and pat it dry. Add a 1/4 cup flour in a shallow bowl with 1 tsp of pepper and 2 tsp of salt. Stir the flour mixture. Place the fish into the mixture and gently coat both sides. Shake excess flower off of the fish filet. Heat pan and about a quarter cup of coconut oil until hot. After oil is hot add your fish filet. Cook on each side for two and a half minutes. You will know the fish is done when the flour coating is crispy and the fish flakes easily with a fork.

Another great way to prepare fish is to bake it. Preheat your oven to 350 degrees. Place your thawed tilapia in a oven safe container with about a tablespoon of butter.

Sprinkle fish with salt, pepper, and dill weed. If you like lemon, you can cut it into rounds and place it on top of your filet. Cook in the oven for 20 minutes. You know it is done cooking when it easily flakes apart with a fork. If it is not done, simply put it back in the oven for another 5 minutes and check again.

This was only two easy ways to cook fish, however there are plenty of others. There are a ton of great resources on how to cook fish, books like Fish: The Complete Guide to Buying and Cooking, make a great place to start looking.

Don’t be intimidated by cooking fish it is actually really easy to do!

Creating Healthy Alternatives To Fast Food

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Although plenty of people eat fast food out of necessity, some actually enjoy it as well; if you fall into the second category, you might be looking for a way to eat this same food (or something very similar) without getting all the unhealthy components of this same fast food. The good news, if you find yourself in this position, is that you can make just about any fast food menu item at home - and just about anything you make at home will be a lot healthier (and probably a lot tastier as well!) than anything you could get at a fast food restaurant!

After you have figured out what meal you want to replicate, figure out what you need to buy; for instance, if you are wanting to replicate a meal with hamburgers and fries, you can buy organic hamburger beef and french fries at a store such as Whole Foods, and can buy fresh-baked buns, fresh lettuce, tomatoes, and onions, and healthy sauces to go with the burger.

Instead of getting soda to go with your meal, as you might usually do, you should consider switching to a sparkling fruit juice, or to homemade iced tea; even though water is always the best thing for you to drink, either of these options will be much healthier than soda, and they both go great with burgers!

When it comes time to cook your food, you also should make sure you are cooking it the right way; instead of frying your fries, try baking them, and instead of frying your burgers, try making them in a George Foreman Grill or on a regular grill outside. By cooking your food in this way, you will not just have a healthier option, but you will also have something that tastes a whole lot better than anything you could get at a fast food restaurant!

You might think that you do not "have the time" to do all this, but actually, you can make several burgers (and a whole batch of french fries) at once, and you can store these in your fridge and have "fast food" waiting for you whenever you want it!

Working Out To Tone Your Muscles

Although it might seem in theory that it would be a lot easier to tone your muscles than to build your muscles, this is not actually the case. 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 even though the heavier weight you must use to build muscle makes it a bit more difficult, you at least get to do low reps; when your goal is to tone your muscles, you have to do high reps. But if you are wanting to start toning your muscles, here are some tips for you to accomplish this more easily!

Before you do anything else, you need to establish exactly which muscles you are hoping to tone. A lot of people end up ditching their workouts because they decide they want to 'tone their whole body,' and the workouts become too intense. 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.

You should also try to find workouts that you will enjoy to such an extent that it will not feel like you are working out while you are toning your muscles. Yoga is one such workout, as it will go a long way in toning your muscles and will also, in fact, go a long way in keeping you healthy.

After you have been working out for a while and finally get your muscles as toned as you want them, switch to a different group of muscles, returning to that first group periodically. 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.

It can be a little bit of work at first to tone your muscles, but it will be worth it once the work begins to pay off, and once you begin to feel healthier and leaner than you have felt in a long, long time!

How To Battle 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 for getting up and walking around, giving yourself a bit of a 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 your mind and your body are simultaneously exhausted, 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!

A lot of times in life, exhaustion is unavoidable, 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.

Examining Foods To Avoid If You Want A Flat Belly

One problem a lot of people deal with is that they want to lose weight - specifically in their stomach region - but they do not know exactly what they need to do, and no matter how many miles they run or how many crunches they force themselves to do, they cannot seem to get rid of those love handles or that belly pouch; of course, one of the big reasons for this is that these people are simply going about things the wrong way - and one of the best ways to turn this around is to know the right foods to eat!

If losing belly fat is something you are hoping to do, it will be important that you start focusing less on how much "fat" you are putting into your body and more on how many carbohydrates you are putting into your body; because of the manner in which your body translates carbohydrates into sugar, your body ends up being unable to burn your stored-up fat for energy when you ingest too many carbs, and this leaves that belly fat looking exactly as it did before you took that three mile run!

Of course, not only will you want to avoid carbs (basically, breads, grains, and starches) because of the manner in which these are turned into sugar, but you will also want to avoid sugar itself; some people find this to be a difficult move to make, but once you start seeing your abs again, it will all be worth it!

And as you start cutting back on your intake of carbs and sugars, you should be aware of the fact that a lot of fruits are full of both; of course, fruits are good for you, but if you want to start shedding that belly fat, you will want to limit the fruits you are eating - and you will want to lean toward fruits such as berries and apples, and away from fruits such as bananas and melons.

Once you start applying these principles to your daily eating habits, you will find that it starts to become easier and easier - especially as you begin to see that belly fat disappear and that stomach start looking flat again.

How To Make Your Own Trail Mix

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On plenty of different occasions – such as a camping trip, or a ski trip, or even just for a snack that you can munch on around the house or at work – a bit of trail mix will be nice to have handy, but one problem many people run into when it comes to trail mix is that they cannot quite find a trail mix that suits their tastes; furthermore, most store-bought trail mixes are packed full of preservatives that are not necessarily great for your body, which somewhat offsets the benefits of the trail mix itself, but a great way to work around these issues is to mix your own trail mix, and although this will typically cost about the same, you will be able to avoid all those preservatives, and will be able to make your trail mix to your desired tastes.

The first thing you will need in making your own trail mix is a good base; most people think raisins and peanuts for a base, but a few things to consider adding are dried cranberries instead of raisins (or, of course, in addition to raisins), an even split of peanuts and cashews, and some additional nuts such as almonds, walnuts, Brazil nuts, and – if you don't mind spending a bit of extra money – macadamia nuts.

In the end of itself, this base would provide you with a decent trail mix, but if you are wanting to make a truly delicious trail mix, you will probably also want to add something sweet; most people think chocolate when they think of something sweet in trail mix – and if you add some dark chocolate, this is certainly a healthy choice – but some other options can be dried or crystallized fruits, which will be healthy and delicious.

And finally, it will help the overall taste of your trail mix if you balance out this sweetness with something salty; of course, some of the nuts you've used in the base will probably be salted, but adding something that gives a little kick – such as sunflower seeds or pumpkin seeds with tamari on them – can really get your trail mix that special flavor you desire.

It can take a bit of extra time to make your own trail mix, but when you buy the ingredients that will be perfect for you, this extra time spent will be well worth it, as you will have a delicious snack that you can enjoy any time!

Tips For Exercising In The Pool

Out of all the places where you can work out, the swimming pool is one of the best, as swimming is a low-impact workout (which means it will not hurt your joints or your back), while also being a full-body workout - but if you have a swimming pool of your own, one thing about using it to work out is that you can sometimes run out of viable ideas. While you can always get a great workout in your pool just by swimming, there are a number of other great ways to work out in your pool as well, and you can use these when you get tired of swimming, or when you simply need a bit of variety.

When it comes to swimming in the pool for your workout, one thing that will be important is for you to realize that the best way for you to get a full-body workout is by making sure both your legs and arms break the surface of the water on every stroke; this will provide the greatest amount of resistance to your body, and will therefore provide you with the best workout possible.

Kicking your legs while holding onto the side of the pool is another great way to work out; you can either kick your legs underwater or up near the surface of the water, and you can do this with your back against the wall and your elbows on the ledge of the pool, or you can do it with your front facing the ledge of the pool, kicking your legs out behind you.

When people are doing physical therapy to recover from back or leg injuries, they will often run in the pool, and this is also a great workout in general - and if you want to make the workout more of a full-body workout, you can also get some pool weights to hold onto as you do your "running."

By working out in the pool, you will be able to get a full-body workout while also relaxing - and when you try some of these suggestions, you can also provide yourself with some ever-necessary variety!

Healing A Hamstring Injury

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If you play sports, or if you have spend a good portion of your life participating in athletic events, there is a fairly good chance you have dealt with a hamstring injury at one point or another, as the hamstring is one of the most commonly injured muscles among athletes - but even if you do not play sports any longer (in fact, even if you have never played sports!), you can still end up with a hamstring injury. A hamstring injury can cause you a great deal of discomfort, and it can be one heck of a nuisance - and you may actually be surprised to realize what you should do in order to heal a hamstring injury if you have one.

To most people's minds, the most surprising thing of all when they end up with a hamstring strain is the fact that they should not stretch it; because of the tightness they will always feel in their hamstring, it will feel as though stretching is the best, most natural way to fix the problem, but because the muscles are trying to heal themselves, this will actually make things worse.

What you can do, however, to help along the healing process is firstly, stay off your feet as much as possible, and secondly, alternate heat and ice on the strained muscle; when you stay off your feet, you will give your muscles a chance to rest and heal themselves, and when you circulate heat and cold, you will keep the blood flowing while also dulling the pain.

And the fact that they will often start to feel better, only to get worse when you overexert yourself, is the trickiest thing of all about hamstring injuries. if you are dealing with a hamstring that has been injured, make sure you wait well beyond the point when it feels better before you try to use it to its fullest, lest you end up back at square one all over again.

Finding Healthy Alternatives To Brownies

If you are trying to eat healthy, one of the toughest things can be cutting out those "favorite" foods of yours that you know you really should not eat; and if one of these foods for you is a rich, warm brownie (covered in cold vanilla ice cream, thank you very much!), it can be especially difficult to say "no." But if you are hoping to find a way to say "no" to your toughest temptations, your best bet is to find similar alternatives that are much healthier, and that will therefore lessen the desire for the food you crave while keeping your body in better shape.

If your favorite part of the brownie is really just the chocolate, one option is to simply consume a healthier form of chocolate; for instance, you can have chocolate covered raisins or chocolate covered almonds for dessert, or you can have dark chocolate - which is a great antioxidant.

If your longing for "brownie and ice cream" is due largely to the ice cream, consider having the ice cream by itself (instead of with the brownie), or replace the ice cream with something else that is cold and creamy, like yogurt.

You can also find several ways to make healthier brownies; if you make brownies from scratch, using cocoa, you will have a much healthier alternative to store-bought brownies; you can also replace butter with apple butter, and you can look up recipes for brownies that do not use flour.

Finally, moving away from the treat entirely is the best way to replace such foods as brownies - replacing the "dessert" portion of your night with something that is tasty and sweet, but is still healthy; there are a number of cookbooks with healthy dessert ideas, and when you pick up one of these, it can be much easier to make the switch away from brownies.

When you try to replace something in your diet (especially something as delicious as brownies!), it can be difficult at first; but the more you work toward finding replacements, the more quickly you will be successful!

Should You Take Vitamin C Supplements?

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Vitamin C supplements are popular, but medical views regarding the value of vitamin C have changed. Find out what the latest studies have to say about vitamin C.

What does vitamin C do for you? Vitamin C has long been rumored to shorten the length of a cold (and to prevent colds), but recent studies suggest otherwise. However, vitamin C is known to reduce your risk for developing cancer or heart disease, and vitamin C is believed to slow macular degeneration (worsening of eyesight due to age).

How should you get your recommended daily allowance of vitamin C? You can get vitamin C from fruits and vegetables, especially citrus fruits. It's advisable to also stock your kitchen with foods and drinks that are vitamin C fortified. Make sure you estimate how much vitamin C you are getting from natural and fortified sources when you calculate out how much you might need from a supplement.

How much is enough? If you are an adult, you will benefit from taking at least 75 mg and not more than 2000 mg of vitamin C each day. Any dose over 2000 mg will put you at risk of undesirable side effects. Talk to your doctor about how much vitamin C your child should get, and make sure you consider age, weight, and how much your child drinks and eats vitamin C fortified drinks and foods. Pregnant women should show extra caution not to exceed recommended amounts, since mega-dosing has been loosely linked with preterm birth and scurvy in newborns.

Should you take vitamin C supplements? Doctors currently feel you benefit most from natural sources of vitamin C, although they don't discount the secondary value of supplements. Studies indicate that our bodies prefer natural food and beverage sources of vitamin C, but most of us find it difficult to consume enough with a typical American diet. Try taking a vitamin C supplement along with food for best results.

Vitamin C supplements are currently still considered a good idea, but you should still try to eat as much vitamin C as possible through your meal plan choices and use supplements to close the gap.

How Much Vitamin B-12 Do You Need?

You've heard some doctors at weight loss clinics are prescribing vitamin B-12 shots and supplements, but aren't sure if you need them? The natural response is to consider trying vitamin B-12 shots or supplements, just to see if they will indeed help you lose weight.

Vitamin B-12 is necessary for the development of red blood cells, proper neurological functions, and the prevention of anemia. Vitamin B-12 is also needed for the production of DNA.

While weight loss clinics claim to have marvelous results from delivering B-12 shots and supplements, there is no hard scientific evidence to back this up. You probably aren’t B-12 deficient (a simple blood test can let you know if you are) and your body is going to store all the extra B-12 until you need it at a future date. Taking extra vitamin B-12 will not improve your metabolism or give you extra energy unless you are anemic –which again, can be proven by a simple blood test. Consult a licensed physician before you get on a B-12 shot or supplement regimen, especially if you already take medications--sometimes vitamin B-12 can reduce the effectiveness of certain prescription drugs.

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. Just one cup of milk plus a suggested serving of fortified cereal can meet your vitamin B-12 needs for the day. 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.

What Are Antioxidants?

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Very few people have a desire to be sick, but there are also far too few people who know that antioxidants are one of the best ways to prevent you being sick. To put it quite simply, antioxidants prevent or impair the oxidation of other molecules. Of course, this might sound like a bad thing, but actually, there are molecules that you probably do not want oxidized! For instance, a lot of brain disease is caused by the oxidation of certain molecules. Antioxidants can also help to fight and even prevent heart disease. Finally, through exercise you can open yourself up to over-oxidation, which can lead to muscle fatigue. It is therefore extremely important for people to know what foods will introduce antioxidants into their bodies.

Some antioxidants are vitamins, such as Vitamin C and Vitamin E. A great source of antioxidants, therefore, is those fruits and vegetables so many people try to avoid. If you have a diet that is rich in fruits and vegetables, you will be introducing more antioxidants into your body, and you will be decreasing your body's susceptibility to disease.

Another wonderful way to introduce antioxidants into your body is by eating fish. Salmon and flounder are specially great fish, as they not only provide antioxidants, but provide proteins, minerals, and omega-3 fatty acids as well. You will also increase your intake of antioxidants if you cook this fish in extra virgin olive oil.

Dark chocolate, red wine, and green tea are three of the easiest ways by which you can get antioxidants into your body. Small doses of dark chocolate and red wine are great for you body (but keep in mind that large doses of either are not!). And as for green tea, it is a thoroughly relaxing way by which to introduce extra antioxidants into your body. By any of these three ways, you can keep yourself healthier, and will probably enjoy doing so in the process.

Even though it is easy to not pay attention to what we put into our bodies, it is nearly as easy to actually pay attention! And by simply taking the time to watch what you put into your body, you will keep your body healthier, and you will enjoy life a whole lot more.

An Exercise Bike Alternative

If you find yourself enjoying the exercise bike at the gym and are considering purchasing one, you might want to consider a second option. Do you own a bicycle already? If you do, you should consider purchasing 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.

There are three different types of trainers each with their own qualities. You will need to decide what works the best for you. Wind trainers use 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. The harder you pedal the more resistance you will gain at least to a point.

Magnet trainers make 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 considered to be the best, and create a more realistic feel to that of riding on the road. 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 seem to have a problem with leaking.

Recognizing the Signs of a Heart Attack

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It is important to recognize the symptoms of a heart attack not only for your own health but because you can save someone else’s life. Someone who has or is suffering a heart attack must get medical attention as soon as possible to minimize the damage done to their systems.

When people think about having a heart attack they imagine that it is like you see on TV. We commonly see chest gripping pain portrayed.  Actors show this happening suddenly, intensely, and clearly. If you see someone acting like this, your first instinct should be to call 911. You need to be aware that not all heart attacks act this way.  What other symptoms can occur?

What if the pain comes and goes? A heart attack can sometimes exhibit itself this way also. Chest pain may be focused in the center of the chest and become very intense followed by periods of feeling somewhat normal. The pain may be exhibited in other parts of the body such as the neck, arms, and jaw.  Other symptoms may include shortness of breath, and nausea. It is also common for people to become cold and clammy when they are having heart problems.

Would you know what to do if someone had a heart attack? Calling 911 is paramount and must be done immediately. Ask if the person suffering from an attack is taking any medications such as nitroglycerine. If you have an asprin available you can provde it to them if they are not allergic. The person should chew it to help it absorb into their blood stream faster.

You may need to preform CPR if the person stops breathing. It is always good to know basic first aid and CPR just for this reason. You could save the life of a stranger or a loved one by being able to stay calm and think quickly. Knowing the symptoms of heart issues is well worth knowing!

Conserving Energy While Playing Sports

It can seem perfectly normal to go non-stop when you are playing sports – especially if you are a competitive individual – as this will give you the best chance of winning and performing well, but as you get older, it will also be important for you to learn how to conserve your energy when you play sports. After all, you will be no good to your team if you run out of energy in the middle of a game – and you will be no good to your body if you overexert yourself, to a point where you cannot play again anytime soon!

The first step to conserving your energy while playing sports will take place even before you step onto the field, as you will need to make sure that you are stretching fully; by giving your body all the stretching it needs (not just in the areas of your body you think you will be using, but in all areas of your body!), you will prevent both injury and fatigue once the competition begins.

You can also conserve energy during the sporting event itself at times by not running; if you are playing soccer, for instance, you can play your zone and not only conserve energy by not running all over the place, but also be in proper position when the ball comes your way! Know the times when you can conserve energy on the field in whatever sport you play, and this will help you to feel much better all throughout the competition.

Finally, you need to make sure you replenish your body (and your muscles!) by drinking water throughout the competition; take the time to come to the sideline every once in a while to fill back up on water.

By playing sports, you will be able to keep your body in shape, but if you are not careful, it can also be a great way to hurt yourself or to become over-fatigued; follow these tips, and you will be able to keep your body safe during sporting competitions, and will be able to keep up your energy all the way throughout.

Healthy Alternatives To Brownies

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When you are making your best efforts to eat healthy, one of the toughest things can be cutting out those "favorite" foods of yours that you know you really should not eat; and if one of these foods for you is a rich, warm brownie (covered in cold vanilla ice cream, thank you very much!), it can be especially difficult to say "no." But one of the best ways to say "no" to your greatest temptations is to find similar alternatives that are much healthier, and that will therefore lessen the desire for the food you crave while keeping your body in better shape.

If you are truly just craving the chocolate in the brownie, one option is to simply consume a healthier form of chocolate; for instance, you can have chocolate covered raisins or chocolate covered almonds for dessert, or you can have dark chocolate - which is a great antioxidant.

If your longing for "brownie and ice cream" is due largely to the ice cream, consider having the ice cream by itself (instead of with the brownie), or replace the ice cream with something else that is cold and creamy, like yogurt.

Also, there are several ways you can make healthier brownies; if you make brownies from scratch, using cocoa, you will have a much healthier alternative to store-bought brownies; you can also replace butter with apple butter, and you can look up recipes for brownies that do not use flour.

Finally, the best way of all to replace a food such as brownies is to move away from the actual treat entirely, while replacing the "dessert" portion of your night with something that is tasty and sweet, but is still healthy; there are a number of cookbooks with healthy dessert ideas, and when you pick up one of these, it can be much easier to make the switch away from brownies.

When you try to replace something in your diet (especially something as delicious as brownies!), it can be difficult at first; but the more you perservere, the easier it will become, and the more successful you will be!

Five Top Stress Relief Tips For The Moment

Are you in a stressful situation and need stress relief this very moment? Can't put it off until the weekend? The following five stress relief tips will help you immediately.

Take a break from whatever it is that is pushing you over the edge. If a work situation is getting tough to handle, slip out to the restroom for a break. Are your kids pushing your buttons? Send them to their rooms and get a minute alone to think. Is your partner being overly emotional? Tell your significant other you need twenty minutes to think and leave the room. Is the stressor a long term and overarching issue? Take some time off. Just by taking action to get away from the source of stress, you'll feel your stress level going down. Use that time away wisely.

Inhale deeply. Deep breathing automatically lowers your heart rate and blood pressure, both of which are linked to your body’s stress response. Focus on nothing but your breath as you breathe slowly and consciously. When you feel relaxed, you can try to deal with the stressor once again.

Put the problem at hand into perspective. How important is this stressor, in the big picture of life? Is your career in jeopardy? Your friendship or marriage? Is this situation life or death? What other parts of your life are going well? Seek out answers. Determine what is rightfully your part of this problem.

Determine what you can reasonably do. Once you’ve gained perspective, think through what you can do about the situation. Refuse to take responsibility for the things you can't do anything about, make concrete plans for things you can do, and let the rest go.

Help others calm down too. If when you return to the situation, emotions are still running high, you may need to help the other people involved relieve their stress. Look for ways to work together, avoid blame, and find answers.

It's essential to have a plan for stressful situations. If you are often stressed out, you will benefit from regular stress relief activities.

Tips For Staying Awake Without Coffee

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If you drink coffee on a regular basis, it is probable that you have spent years hearing conflicting reports about whether coffee is or is not healthy for you, and in fact, you may have reached a point where you no longer pay attention or even care at all - but while the general consensus these days seems to be that coffee is really not so bad for you at all, there is still the undeniable fact that it is not good for your body to be dependent upon any one thing. And although many regular coffee drinkers claim that they are actually not affected at all by caffeine, they would find that this is not truly the case were they to go a few days without it - and if you have realized that this is the position you are in, here are a few things you can do to stay awake without coffee, even if just to wean yourself off to a point where you are no longer dependent on it.

Knowing how much sleep your body needs, and getting this amount, is the most seemingly obvious solution - but this is not quite as simple as it sounds, as each person's body actually requires slightly different amounts of sleep, and what's more, you can feel sluggish if you get too much sleep just as you can if you get too little, so you should figure out how much sleep leaves you feeling optimal, and then you should always aim to get exactly this amount.

Pushing back the time of day when you make your coffee is another thing that can help your body to start being less dependent on caffeine; by either pushing back your "coffee time" by five minutes each day or by a half hour each week, you will eventually reach a point where you no longer actually need coffee at all.

And if you are looking for something that can replace the energy boost you get from caffeine, you should try eating foods such as oats and apples, as each of these go a long way in giving your body the energy it needs!

Tips For Avoiding Heat Exposure This Summer

If you are not careful, it can be very easy to subject yourself to heat exposure when the weather heats up during the summer - and because you will usually not realize how close you are to heat exposure until it strikes, you need to learn to take the proper precautions. If you are going to be spending time in the sun this summer - regardless of whether this will be by the pool, at a sporting event, on the golf course, or somewhere else - make sure you pay attention to these tips so that you will know how to avoid heat exposure.

Heat exposure can begin to occur at temperatures as low as 80 degrees, so even when it does not feel oppressively hot, you need to be aware of the risk, and the best way of all to chase away heat exposure is by drinking lots of water. When your body sweats, it needs to be replenished, and if you are not replenishing the water in your body you will end up feeling dizzy, dehydrated, and sick - so keep water with you when you are outdoors, and drink plenty of it!

You also need to make sure you dress for practicality over looks; not to say that you cannot look good when you are outside, but remember that fewer layers will keep you from overheating, and lighter colors absorb the heat from the sun a lot less than darker colors will tend to do.

And if you start to experience a pale appearance, dizziness, tiredness, lightheadedness, nausea, or any of the other symptoms of heat exposure, you should take immediate action; get out of the sun right away, and hydrate slowly while staying on your feet.

Summer can be plenty of fun, and the heat can even be fun, as long as you are not subjecting yourself to risk; follow these tips, and you can avoid heat exposure while still enjoying the heat!

How To Keep Healthy By Balancing Your Life

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Most people spend a lot of time focusing on their health and doing all sorts of things in the way of eating right and exercising in order to stay healthy. But one area of the pursuit of health that many people end up neglecting is the requisite balance in life. And actually - as remaining balanced in your life allows your mind and body to fulfill all the things they are designed to fulfill - keeping your life balanced is one of the biggest keys to staying healthy.

Work: Work is the area of life on which most people tend to focus their energies, and without a doubt, it is an important part of life. After all, the fact that many people experience a rapid decline in health as soon as they retire is indicative of how important work is in giving a sense of purpose to everyday life. But it is also easy for work to become the sole focus in people's lives - whether they want it to become this or not! You should aim to get into the habit of focusing fully on work while you are at work, but leaving work behind as soon as you leave.

Rest: Rest and relaxation are the areas of balance that most people long to engage in, but which they nevertheless often push aside. In order to function properly, your body and mind need rest - and not only when you go to sleep at night, either! You should make sure you set aside some time every single day during which you can allow your body and mind to rest, relax, and enjoy the world around you.

Play: And of course, this is the area of balance that most people end up forgetting about altogether. It might seem like "playing" is only for children, but playing is actually also an important part of adult life. You should take the time to "play" every day, whether this playing takes the form of a board game, a game with your kids, or a hobby you enjoy.

When you combine these three areas of balance - work, rest, and play - you will start to find that your body and mind feel a whole lot healthier; what's more, each day will become far more rewarding!