Tips for a Better Sleep

Workout. Exercise relaxes muscles and relieves tension. But don't exercise for at least two hours before you go to bed.

Relax and unwind. Meditation, massage or a warm bubble bath will help a lot.

Set your internal clock. It's important to establish a consistent time for going to bed and waking up. Your body becomes used to hitting the sack at a regular time, and this helps you fall sleep more easily.

Divert yourself. After tossing and turning and still can't sleep a wink, try going to another place, reading a book, or listening to some music.

Factor food in. Be careful of what you eat. Spicy, greasy, or heavy foods may not digest well, and can cause you to wake up during the night with an unhappy stomach. Also avoid caffeine. A glass of warm milk is good to soothe you to sleep

Pray. Remember, if you've counted too many sheep already, maybe it's time you talk with the Shepherd.

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Little Tips to Tip the Scales Down

Take heart -- you can lose weight without suffering. By making small changes in your daily routine and diet, you can drop 14 pounds in a little more than two months -- without feeling deprived.

It's simple math. For every 3500 calories you expend above what you take in, you lose a pound. Pare 350 calories from what you normally eat and burn an extra 350 a day, and you'll be 14 pounds lighter in 70 days.

Best of all, you'll probably find this kind of gradual approach to weight loss more painless than trying to stick to a strict low-calorie plan.

When you're done shopping for cheap guitars, now's your tome to follow these simple suggestions and you'll not only lose weight -- you'll also create new habits that will help keep you trim in the future.

Tune In to Your Body

Are you truly hungry when you eat? Or do you tend to snack out of habit without paying attention to your appetite? "If you're eating when you're not hungry, those are usually extra calories that your body does not need.  Instead, "check in" with your body to confirm that you're physically hungry before you eat.

Reportion your portions

Many of us tend to eat more servings of fat-free foods such as cereals and grains than we realize, says Dr. Kristine Clark, Director of Sports Nutrition at Penn State University. "People have heard the message that fat matters, but not the message that portions of food matters," explains Clark. Check the food packaging for suggested serving size and compare it to what you're actually eating -- you may be surprised.

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Tips to a Happy Life

Let’s face it, the word happy is easier to say rather than live it. Happiness is relative but for most of the time it is the temporary feeling of excitement brought by material goods that people often mistake as a feeling of happiness. Is there really a way to be truly happy? The answer to this question solely depends on the person. You’ll be surprised to find out that small changes in your outlook in life could bring positive effects to your gloomy lifestyle.

Here’s the first tip: start your day with a smile. There are self help books on how to cope up with stress, problems and difficulties, most of their suggestions are based on one concept and that is to start positively early on the day. Instead of dragging yourself to work, think of it as another opportunity to learn something and earn a living.

Do not worry about the small things. Some people tend to worry about “future problems” and would spend their time and energy thinking about things that are not even happening yet. Deal with worries one day at a time. Tackle the ones that are in front of you with a rational mind.

Of course financial matters are always an issue. Either you chose to sit on that couch all day or get up and start looking for job. In this tough economy it is very important to spend your money wisely. Look for ceramic washers only if you need one. Avoid going overboard or buying something that you don’t need.

Keep in mind, it is better to start with small things and it will eventually yield a big positive change in your life.

Lynne currently works as a freelance writer and uses her free time traveling and exploring place. Her current project with gulvsliber has provided her with an opportunity to share information about floor sander.

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Why Wearing Proper Activewear Matters When Exercising

Whether you’re a starter or have been doing the regular exercise, wearing appropriate clothing matters.

For a start, it helps you feel comfortable and supported. I tell you what, exercising isn’t and will never be easy. You don’t want to make it even more difficult that what it already is by wearing inappropriate clothes that easily ride up, slide down or show more than you want. Light-colored fitness clothes are best as they absorb less heat compared to dark clothes.

When you want to workout, you want to workout! Know when to breathe and know that wearing appropriate workout clothes will help you do that and will therefore allow you to effectively execute the steps from start to finish.

Remember, you don’t have to go to the gym to dress up properly when exercising. For years I have been doing my exercise routine at home. I can wear what I want without having to worry of how I look. Most of the time I wear tight fitting clothes that are made of cotton-helps me move easily.

Unlike me, if you’re a trendy type of person, opting for stylish fitness clothes can be done provided it won’t compromise comfort.

Cheap ones don’t always pay off. But if you know how and where to avail coupons, that should get you quality guaranteed fitness clothing with a markdown.

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Cloudburst is Unstoppable and so am I!

It has been raining for the past two weeks now here on my side of the planet – making me miss my morning jog. Now I’m stuck indoor and with no other choice but to get off my butt and do the old drill even if the sound of the pouring rain outside makes it hard to resist the tempting bed. No I’m talking about my couch actually. It has been a while since I last slept on my bed.

I certainly don’t know when the raining would stop and my muscles would probably get stiff again if I wait till the weather decides to change its course. So off my butt and on to sweating some fats away…

Party season is here before we know it. I can’t be feeling bad over what other people might think of how I look when I know there’s something I can do to help it. Not that I want to look hot and sexy before everyone's eyes but it’s rather about feeling good about myself and nothing else. Or does it make a difference? LOL! When you feel good about yourself, everything follows. I have it proven many times. In fact, it is when I feel good that motivates me to blog as much as I could. ;)

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Wonder Why Your Tummy Looks Slimmer in the Morning?

If you’re on a serious weight loss program like me, you might also have notice how your tummy looks leaner in the morning compared to how it is during the rest of the day.

Since I engaged myself on dieting, I was able to adapt this habit of checking myself on the mirror first thing in the morning. When I say first thing, it literally means the first thing that I do each morning – not washing my face, not gargling, not peeing but checking on my tummy and that is how I notice it.

So why do we look slimmer in the morning? That question had me bothered so I helped myself with Google. How else do we find out answers to some of our questions, right?

Surprisingly, the answer is very self explanatory. We don’t get to eat anything all night while we sleep. Our body processes the food and drinks that we consumed from the day before in a form of digestion. They are broken down through respiration, perspiration and urination and that’s what makes our stomach considered empty when we wake up in the morning.

It actually feels great because it’s as if my workout is paying off although I know it’s only short-lived. Still the sensible approach to keeping that defined look is by eating well-proportioned healthy meals, getting fair amount of physical activities and good sleep.

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Looking to Run Soon

Since the dawn of my fat loss quest, I have been looking to run… if only I have someone to do it with. Abdominal fat as many of us are aware of is one of the hardest to lose. Running is an excellent fat burning exercise according to health experts which also targets abdominal fat to a great extent, thereby reducing fat around the waist, hip and abdomen. It can be considered to be one of the most effective abdominal fat removal exercises.

Recently a friend of mine who is also struggling to lose fat brought up the idea of running. She asked if could run with her and the word “SURE” came out in a flash from my mouth. Finally, I will be able to run soon. We are yet to figure out when to start but it’s probably going to be any day from this week… or maybe tomorrow… who knows?

I had my pair of running shoes ready and definitely my camera too. I know, inconvenience, right? But sue me, I am still a blogger and none of those important chapters of my fat loss journey I want to miss so I will work around it. I will be fine.

Am I excited? Definitely! This is something I so long to do and now here’s my chance. Good luck to me!

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Healthy Green: Reasons Why We Should Eat Avocado

Avocado is no doubt one of my favorite tropical fruits. It’s a seasonal fruit so we therefore, only get to enjoy it occasionally. Lucky for us because my aunt grow a couple of avocado trees right on their backyard which they generously share to us each time. In my household, it is something everyone can’t resist. The way we serve it – sweetened and chilled – hmm...makes a perfect desert!

To those of you who wonder why we should eat avocado, read on…

If we look up on the health benefits of avocado, Google will definitely give you hundereds if not thousands of it but HealthDiaries.com narrowed it down for you.

So why we should eat avocado?

Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.

Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.

Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

Stroke Prevention
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.

Better Nutrient Absorption Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.

Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

To those of you who wonder why we should eat avocado, read on…

If we look up on the health benefits of avocado, Google will definitely give you hundereds if not thousands of it but HealthDiaries.com narrowed it down for you.

So why we should eat avocado?

Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.

Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.

Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

Stroke Prevention
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.

Better Nutrient Absorption Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.

Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.

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I need to Lose Fat, Not Weight!

Oh no, just yesterday I made quite a tale of how good it feels to lose weight. But is losing weight really the issue I want to address? This has got me thinking. Perhaps I need to re-evaluate my goal.

Yes even if I’ve seen results in what I do, my search on how to shred pounds and to hopefully do it right never stop. And last night I came across few articles about Losing Weight vs. Losing Fat! Again, that had me wondering. Am I really doing the right thing here? I must have confused losing weight is equivalent to losing fat. God, I was so WRONG! And that’s probably the reason why I can’t get rid of belly fats all the way no matter how hard I try.

So I’m supposed to lose fat, not weight!

Now here’s the thing…

Our body is made of lean body mass and fat. Muscle is the most active tissue that keeps you active. It has been shown to greatly improve insulin sensitivity. Lack of insulin sensitivity basically causes weight gain and will increase your body fat. While fat is just your storehouse of energy. Obviously we don’t want to lose muscle mass because study says it increases metabolic rate and burn up 15-20 times more calories than fat. Excess fat however, just sits around our body and that is what we want to get rid of

How to ensure you lose fat and not muscle?

A lot of misguided dieters (and I’m not gonna lie, I used to be one of them) have that theory that the less you consume, the more you lose weight. We should know by now how much of a crappy thinking that is, right?

Apply a balanced meal. It has always been a proven key to losing weight. Forget restricting calories but do not consume more than what your body needs. Enforcing weight loss with so many diet restrictions causes a lot of personal stress and is rather not sustainable. And don’t forget to couple your diet with physical activities like strength training and cardio workout – that should keep your lean body mass intact.

So this is it…I need to lose fat, not muscle mass! And perhaps it’s also now time not to think so much about the weighing scale and start using the measuring tape instead. ;)

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Push, Bend, Lift... Safe!

A woman’s body is not anatomically designed to carry heavy objects, says Elizabeth Solano, a physical therapist registered in the Philippines (PTRP), and a department manager of the Physical Medicine and Rehabilitation Center of St. Luke’s Medical Center.

But women (and men) often forget that.

“Normally, we tend to carry heavy bags when our shoulders are not really meant to carry a heavy load”, Solano says.

According to Solano, many of us often commit the mistake of carrying items that weigh 50-70% of our body weight when 40% should be the norm. Worse, we carry these objects without thought of good posture or proper techniques. Not surprisingly, we later complain about lower back pain, frozen shoulders, tendonitis and even slipped discs.

She adds that improper lifting, pushing and bending can strain our muscles, bones and joints.

The physical therapist recommends practicing proper posture as well as doing a simple exercises to gain a strong back and abdominal muscles. This way you will be able to carry more weight and bend, push and lift objects without injuring the body.Solano says that it is also very important to listen to our body.

Take a look at the following illustrations below.

CARRYING
To carry a bag of grocery items for instance, draw it closer to your body to lessen the load on your back. It also helps realign your center of gravity in the proper position. If you’re carrying several bags, distribute the loads. Have one hand carry the handbag, and the other your laptop bag and you will see how you transfer more of the weight to your hands.

Proper posture: Standing straight with chin up, back straight, chest out and tummy in.
Strengthening exercise: Do a lot of stretching, felxibility or strengthening exercises focusing on the back and abdominal and arm muscles. Avoid sitting down for long periods to avoid stressing the back. Try altering your position or standing up or walking for five minutes after two to three hours of sitting down. Insert a bit of stretching as well.

DON’T carry bags by leaning to one side with your arm stretched.
DO support your bag with your hip, while your back is straight.

LIFTING
Lifting requires strong arm, legs, muscles and back, and there are several variations.

Proper posture: The tropid stretching is is done by bending one knee, then picking up the object and bringing it closer to the body. Keep your back straight the whole time. If the object is too heavy, assume the genuflecting position; place the object on one knee but close to the body before pushing yourself up, lifting the item. Or try the “segmental” process, where you get a chair to put the heavy item on before standing up.

Strengthening exercise: Stretch your back by bringing your right arm closer to your left shoulder, trying to reach your back. The left hand should be positioned above the elbow. To relieve stress from your back and and the same time stretch it while sitting down, try opening your legs before reaching down for the floor.

DON’T bend over with arms stretched (puts pressure on the spine).
DO bend arms, knees and hips, so the weight is distributed.

BENDING
Bending relies on your hip muscles and knees. You bend when you lift, pick something up from the floor, do some exercises, to name a few.

Proper posture: Always maintain a straight back while using the muscles on your hips and knees to bend, especially when reaching down.

Strengthening exercise: Focus on strngthening abdominal muscles, the back, arms and legs.

DON’T “lock” knees and hunch over.
DO bend your knees and keep your spine straight.

PUSHING
It’s not advisable to push objects with your hip because it twists the body the wrong way. It is ultimately bad for your back.

Proper posture: Arch your back, open your legs with one foot forward, and push the object. When sitting down, arch the back, and avoid stooping forward when pushing. You should feel the weight of the load on your arms and upper back.

Strengthening exercise: Activities that strengthen the back and the arms.

DON’T push with back bent and arms outstretched.
DO keep your back straight and bend arms so your legs bear the weight.


(Source: Working Mom, December 2011 issue)

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Push, Bend, Lift... Safe!

A woman’s body is not anatomically designed to carry heavy objects, says Elizabeth Solano, a physical therapist registered in the Philippines (PTRP), and a department manager of the Physical Medicine and Rehabilitation Center of St. Luke’s Medical Center.

But women (and men) often forget that.

“Normally, we tend to carry heavy bags when our shoulders are not really meant to carry a heavy load”, Solano says.

According to Solano, many of us often commit the mistake of carrying items that weigh 50-70% of our body weight when 40% should be the norm. Worse, we carry these objects without thought of good posture or proper techniques. Not surprisingly, we later complain about lower back pain, frozen shoulders, tendonitis and even slipped discs.

She adds that improper lifting, pushing and bending can strain our muscles, bones and joints.

The physical therapist recommends practicing proper posture as well as doing a simple exercises to gain a strong back and abdominal muscles. This way you will be able to carry more weight and bend, push and lift objects without injuring the body. Solano says that it is also very important to listen to our body.

Take a look at the following illustrations below.

CARRYING
To carry a bag of grocery items for instance, draw it closer to your body to lessen the load on your back. It also helps realign your center of gravity in the proper position. If you’re carrying several bags, distribute the loads. Have one hand carry the handbag, and the other your laptop bag and you will see how you transfer more of the weight to your hands.

Proper posture: Standing straight with chin up, back straight, chest out and tummy in.
Strengthening exercise: Do a lot of stretching, felxibility or strengthening exercises focusing on the back and abdominal and arm muscles. Avoid sitting down for long periods to avoid stressing the back. Try altering your position or standing up or walking for five minutes after two to three hours of sitting down. Insert a bit of stretching as well.

DON’T carry bags by leaning to one side with your arm stretched.
DO support your bag with your hip, while your back is straight.

LIFTING
Lifting requires strong arm, legs, muscles and back, and there are several variations.

Proper posture: The tropid stretching is is done by bending one knee, then picking up the object and bringing it closer to the body. Keep your back straight the whole time. If the object is too heavy, assume the genuflecting position; place the object on one knee but close to the body before pushing yourself up, lifting the item. Or try the “segmental” process, where you get a chair to put the heavy item on before standing up.

Strengthening exercise: Stretch your back by bringing your right arm closer to your left shoulder, trying to reach your back. The left hand should be positioned above the elbow. To relieve stress from your back and and the same time stretch it while sitting down, try opening your legs before reaching down for the floor.

DON’T bend over with arms stretched (puts pressure on the spine).
DO bend arms, knees and hips, so the weight is distributed.

BENDING
Bending relies on your hip muscles and knees. You bend when you lift, pick something up from the floor, do some exercises, to name a few.

Proper posture: Always maintain a straight back while using the muscles on your hips and knees to bend, especially when reaching down.

Strengthening exercise: Focus on strngthening abdominal muscles, the back, arms and legs.

DON’T “lock” knees and hunch over.
DO bend your knees and keep your spine straight.

PUSHING
It’s not advisable to push objects with your hip because it twists the body the wrong way. It is ultimately bad for your back.

Proper posture: Arch your back, open your legs with one foot forward, and push the object. When sitting down, arch the back, and avoid stooping forward when pushing. You should feel the weight of the load on your arms and upper back.

Strengthening exercise: Activities that strengthen the back and the arms.

DON’T push with back bent and arms outstretched.
DO keep your back straight and bend arms so your legs bear the weight.


(Source: Working Mom, December 2011 issue)

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Don't Diet - Eat!

When such time comes where you can’t say no to some real treat and goodness – consider any of these supplements that are believed to help block fat and cholesterol in your body.

1. Garlic Oil

Garlic contains allicin, which can temporarily lower your cholesterol levels – so it’s really helpful for the occasional lechon binge. Avoid garlic oil if you’re taking blood thinners.
Bonus: It’s packed with antioxidants and can boost the immune system.

2. Fish Oil

A study in the Journal of Nutrition found it can stop fat cells from forming. It also lowers cholesterol.
Bonus: The Journal of Lipid Research (yes there is one!) announced that fish oil can prevent wrinkles, reduce acne and protect your skin from UVA sun damage.

3. Spirulina

This blue green algae is rich in B vitamins which can help break down carbs and lipids. Takes less than 50 grams a day and avoid if you’ve got high uric acid.
Bonus: Spirulina’s anti-inflammatory properties can help minimize arthritis pain and prevent heart disease.

4. Silymarin

 Silymarin protects liver from alcohol damage and can help regenerate damaged cells.
Bonus: It helps the liver remove the body toxins (not just alcohol, but the chicharon you’ve also had with it!)

5. Suchero

Your sugar level spike when you take alcohol and needless to say cake. Cut back on other sugar intake by using suchero in coffee or tea. This all-Pinoy product is made from organic coconut sap and has a full, caramel-y taste.
Bonus: You can use it for baking.

Continue Reading

Don't Diet - Eat!

When such time comes where you can’t say no to some real treat and goodness – consider any of these supplements that are believed to help block fat and cholesterol in your body.

1. Garlic Oil

Garlic contains allicin, which can temporarily lower your cholesterol levels – so it’s really helpful for the occasional lechon binge. Avoid garlic oil if you’re taking blood thinners.
Bonus: It’s packed with antioxidants and can boost the immune system.

2. Fish Oil

A study in the Journal of Nutrition found it can stop fat cells from forming. It also lowers cholesterol.
Bonus: The Journal of Lipid Research (yes there is one!) announced that fish oil can prevent wrinkles, reduce acne and protect your skin from UVA sun damage.

3. Spirulina

This blue green algae is rich in B vitamins which can help break down carbs and lipids. Takes less than 50 grams a day and avoid if you’ve got high uric acid.
Bonus: Spirulina’s anti-inflammatory properties can help minimize arthritis pain and prevent heart disease.

4. Silymarin

 Silymarin protects liver from alcohol damage and can help regenerate damaged cells.
Bonus: It helps the liver remove the body toxins (not just alcohol, but the chicharon you’ve also had with it!)

5. Suchero

Your sugar level spike when you take alcohol and needless to say cake. Cut back on other sugar intake by using suchero in coffee or tea. This all-Pinoy product is made from organic coconut sap and has a full, caramel-y taste.
Bonus: You can use it for baking.

Continue Reading