Stress is a common feeling that every human being experiences. As we all know from experience, stress can impact your life negatively and it should, therefore, be dealt with properly. Stress may be unavoidable but how it is handled is our choice. Managing stressful situations is all about taking charge of your thoughts, lifestyle, emotions, and the way you handle problems.
When faced with a stressful situation at work or in your personal life, it is very common to worry, panic and be fearful which can result in poor performance and inaction. To avoid this, here are a few tips that can help you manage stress.
Determine the Sources of Stress in your Life
Identifying the sources of stress should be the first step before you know how you will deal with them. It can be easy to identify the major stressful situations like moving from home, changing jobs, or losing a loved one, but identifying the day to day stress can prove to be hard. In order to recognize your true source of stress you should look into your attitude, habits, and excuses.
Take Care of Yourself
You will be able to handle stress better if you are in good physical and mental shape. Looking after yourself by having fun, building time for relaxation, exercising, eating healthily, and attaining a balance between your personal and work life is important.
Be a Positive Thinker
Positive thinking makes one feel confident and in control. You should envision a positive outcome to a stressful situation and focus on your successes rather than your failures. Focusing on obstacles that you have overcome also helps you feel in control.
Connect with Others
Social engagement is the most efficient and quickest way to reduce stress and to avoid overreacting to both external and internal events that you recognize as threatening. Expressing what you are feeling or going through to a person that you know will understand you can be very helpful. You should, therefore, reach out to friends and family more and connect with them regularly in person.
Accept Things You Cannot Change
Some sources of stress in our lives are unavoidable and can’t be changed. The best way to cope with such stress is to accept things the way they are. Acceptance may prove to be difficult but in the long run, it is a better way than trying to fix a situation that you can’t change.
Accepting that we all live in an imperfect world where people make mistakes is a good way of perceiving things. Let go of resentments and anger by forgiving and moving on with your life.
Due to the enormous amount of information about diet ubiquitous on the internet, people who yearn to lead healthy lives end up being confused as to which diet will help them achieve their goals – mostly weight management.
The pendulum of which “diet” works keeps swinging back and forth. People try adapting to different diets but only a few are lucky to find one that helps them to successfully manage their health.
Diet debate almost dying
The diet debate is almost extinct. Every now and then, people trying to reduce weight through dieting confess “cheating on their diets”. The major reason behind failing to keep up with a diet plan is that the plan is not parallel to the person’s lifestyle. Often, lifestyle is the best ally when it comes to eating and living healthy. A diet that goes well with your lifestyle is easy to maintain.
The realization that lifestyle comes before diet is triggered by the knowledge that the body is not a machine that efficiently produces output according to the input. Body systems are integrated in such a way that improvement of the whole depends on how well all the systems are coordinated. For example, a person desiring to reduce weight may take healthy food always but fail to handle emotional distress. According to research, stress leads to weight gain in some people. Having a lifestyle that supports the well-being of the entire body is the only way to achieve healthy living.
Researchers suggest that lifestyle comes before diet
World renowned researchers like Bradley Appelhans of the Rush University Medical Center and Sherry Pagoto of the University of Massachusetts Medical have suggested an end to the diet debates that are so frequent in weight management circles. In their journals, they write that different diets are equally good as they are bad in helping one lose weight. They support their case that lifestyle changes can collectively handle diet and other aspects of healthy living.
Nutritionists’ case studies
In support of the case of lifestyle over diet, many nutritionists have indicated instances when some of their clients have tried different diets but fallen over the wagon. The result of such failure is discouragement and frustration. Pro-lifestyle nutritionists are more concerned with helping a client develop a plan that they can follow while they make new lifestyles changes. They note that the greatest problem associated with weight and health management is adherence.
Effective lifestyle changes
Lifestyle changes such as exercise, positive thinking, keeping food records and focusing on progress rather than perfection are the ultimate solution to health management. If one is able to make and enhance these lifestyle changes, it becomes very easy to follow diet plans that help them to achieve the overall objective of health management.
Starving yourself is not a healthy way to restrict how many calories you consume. Research now shows that eating 6 smaller meals a day can help you achieve your summer weight loss goals, as opposed to the traditional thinking that 3 complete meals a day is best. You can seriously put your health at risk if you limit your calorie consumption too drastically.
More and more people are victims of a “roller coaster diet” while trying to lose weight. Diet plans that restrict your calories decrease your body’s metabolism, and as a result your body will experience starvation. When this occurs, your body doesn’t use a lot of calories, and that leads to extreme hunger.
To increase your body’s metabolic rate, you should eat 5 or 6 smaller meals each day. Your metabolism will increase, and thus burn more calories all day long. You can further increase your metabolism by eating foods high in protein during your 6 meals.
Eating regularly will boost your metabolism due to the thermic effect of food.
You need a lot of calories to digest and absorb food, creating the thermic effect.
Different foods have different percentages of thermic effect, ranging from 3 to 30 percent. High protein foods have a 30 percent thermic effect. Some examples are turkey, salmon, and tuna. By simply digesting, 30 percent of the calories in these foods are burned. 20 percent of the calories found in fibrous and complex carbohydrates are burned during digestion. Some examples of these foods are corn, broccoli, green beans, and spinach. Foods with a very low thermic effect include refined carbohydrates and fats. This is the reason why dietary fat is stored so easily.
Your level of hunger will diminish while your energy level rises when you eat 5-6 smaller meals each day. You will also be able to maintain balanced blood sugar levels, which will help prevent hunger.
You can develop muscle to increase your metabolism. By eating regularly, you can maintain insulin levels which produce amino acids into your muscle’s cells, thus promoting muscle growth. Eating every 3 hours will yield a steady output of insulin. This is good for muscle growth and storing glycogen. As a result of eating healthy foods regularly, your summer weight loss goals will be easier to accomplish, and your body will be able to process vitamins and minerals more effectively.
The trick is to make sure you have a constant eating schedule. It might be difficult at first, but planning your meals will be well worth it. To prevent cravings and hunger, it’s good habit to feed your body foods that are rich in nutrients. A summer weight loss plan including a diet of healthy fats, vegetables, fruit, and lean protein is the best way to go. Eating such a diet with 5-6 meals each day can accelerate your muscle growth. It can increase your energy level, increase your metabolism, and you’ll burn half of the calories by eating regularly, and store very little fat.
Combine your diet with strength training and cardiovascular exercise to make it even more effective! Using these three methods, you’ll be on the fast track to burning fat and accomplishing your summer weight loss goals.
Eating right is the key to healthy living and good eating habits go a long way in improving our health and nourishing the body. A fit and active lifestyle demand right nutrition for the body to function. A good eating habit reduces our daily burden as it becomes a part of our routine and no extra efforts are needed to follow the habit.
The first step to developing good eating habits is to make sure that all meals are in sync with your body needs. An athletic lifestyle needs extra nutrition to support the muscles while a sedentary lifestyle can function with less calorie intake.
There are many ways to develop good eating habits which give the body adequate nutrition and energy. One way is to balance the meals in terms of nutrients. A good diet must include 45% carbohydrates, 30% protein, and 35% fats. All these nutrients are necessary for the body and the lack of any one of them can harm the body in the long run.
The next way to develop good eating habits is to maintain a food diary. Recording our meals gives us an insight about how and what we are eating every day. It helps to reduce calories from the diet easily by cutting down on processed sugars and artificial foods.
Another easy way to make sure that the body gets complete nutrition is to include more greens in your diet. Vegetables and fruits are rich in vitamins and minerals and keep you full for longer. This reduces your cravings for sugar and fatty foods. One more approach towards healthy eating is to set a limit for yourself. Setting a calorie intake limit as per your body weight keeps us in control and reminds us of our goals. Choosing a smaller plate for eating your meals is proven to reduce the food intake drastically.
The last and the most important step towards good eating is to hydrate your body. Make it a habit of drinking at least 8 glasses of water every day. Set a reminder on your phone at intervals to remind you about water intake. Water aids in digestion and improves metabolism.
So these are the 5 ways to develop good eating habits for your body and health. Eating right and exercising regularly increase the immunity and endurance of the body. They also help to maintain your overall health and reduce the chances of many lifestyle-related diseases like stress and cardiac problems.
Nothing can ever replace the damage caused by stress to your body. Busy schedules, work deadlines, and other environmental factors promote stress and reduce the natural defenses of the body. Fortunately, there is a lot you can do to combat stress. Healthy eating has a positive effect in reducing stress in a natural and effective way.
Here are top foods that combat stress.
Blueberries are a proven stress buster. It is crammed with antioxidants that revives and rejuvenates the damaged cells in the body and relieves stress. It neutralizes free radicals in the body and prevents cell damage. It also improves the body’s response to fight stress and anxiety. Besides, blueberries also improve immunity, which again, plays a vital role in reducing stress.
2. Dark chocolate
This could be an ultimate delight for chocolate lovers. Not all chocolates have the power to combat stress in an effective way, but the dark chocolate which has a relaxing effect on your body. Studies reveal that consumption of dark chocolate shows a reduction in cortisol- the stress hormone, thereby relieving stress. The cocoa has a high amount of antioxidant that lowers the blood pressure and relaxes the blood vessels. For a calming effect, go for chocolates that have over 70 % cocoa, says experts.
If you are not trying to lose weight, avocados may prove to be beneficial for combating stress. The creamy fruit contains glutathione that blocks the absorption of fats responsible for the oxidative damage. The fruit also increases satiety and you feel more satisfied. This reduces stress and promotes a better health. Since it is high in fats, consider limiting your intake by adding just half an avocado in your lunch.
Nuts have always been a great snack, but cashews have an added advantage. The crunchy nut is packed with proteins and omega-3s that reduce cravings and make you feel full. They are rich in zinc that helps in preventing stress. Zinc deficiency is one of the major causes of stress and anxiety. So, replenishing your zinc stores may help in preventing stress altogether. Having a few every day may seem beneficial for anyone. Besides, they can also be a great snack for those trying to lose weight due to its high protein content.
Eating salmon has many heath benefits, the major being stress relief. The fish is rich in omega-3 fatty acid which is a powerful anti-inflammatory agent. Studies show that it helps in reducing the stress hormone cortisol as well as adrenaline and induces a calming effect. People who consume salmon on a regular basis have shown a reduced level of stress as compared to those who do not. In addition to it, salmon is also a great food for your heart.
In today’s modern society, there are lots of things to do that causes we always come to feel we do not have sufficient time to complete everything. It is not unusual for many individuals to go to bed until midnight and then wake up too early every day to fit in everything. You may think that it is not such a negative thing. Ok, now let us take a peek at the significance of having a quality sleep for our overall health.
Numerous aspects of sleep are still undiscovered at present, even though experts have been engaged in many different scientific studies for decades. Clearly, sleep has long been a mystery. Even so, there are a few facts to convince you that sleep is an important activity.
Simply have a look at a young child. When it happens to be the time for him/her to take a nap, soon you will have to deal with problems since the child will start conducting unpleasant things. Having said that, after getting a short nap, he/she will get back to be fun again. In reality, the same also happens for older people when they have sleep deprivation. Needless to say, they will not exhibit the same responses as toddlers will do, but similar things truly happen.
Some processes take place during sleep. A bodily chemical that influences growth, cell reproduction and regeneration in humans is issued while you are getting a good sleep. This hormone is very essential during the growth period of children. This clarifies the reason babies require sleep so many hours every day. HGH, or human growth hormone, is at the same time used for restoration of tissue structure that is the reason older people need eight hours of sleep every night for their bodies to get the rest they need to repair and re-energize.
Besides issuing HGH, while sleeping other important processes also take place. A system that protects against disease, for example, is affected by the quality of your sleep. Simply put, the body’s defense mechanism will not function normally in case you have sleep deprivation. It has also been known that acquiring a sufficient amount of sleep is important for an individual who wants to manage his weight.
In essence, the significance of sleep cannot be emphasized enough. Lack of sleep has unwanted side effects on your physical and mental condition such as finding it hard to concentrate and to make reasonable judgments. This can put you into a dangerous situation, especially when you must react to something extremely fast.
As just stated, sleep can be viewed as-as an activity for developing and rebuilding. It is needed to regain the energy that has been worn out all day. If you have quality, sound sleep, you will acquire an adequate amount of energy to carry out the new day’s tasks. Even so, bear in mind that the amount of sleep you must have may be not equal with others. Just make sure you always get the full amount of sleep required. If not, your system will begin asking for it.
Our bodies need the water to effectively digest food and perform all the necessary functions we ask of it each day. You don’t stop to realize what we ask of this marvelous machine, we just take it for granted that it’s going to function properly. Let’s take a look at the relationship of healthy eating and our body’s daily intake of water. There is a direct correlation between eating healthy and consuming enough water to absorb the vitamins and minerals we need from the healthy food we’ve eaten.
Do you know that your body is 98% water? Do you find this fact hard to believe? Most all of our body fluids are water, and many of our organs are mostly water. Do you suppose water is important to our daily functions? I would hazard a guess of YES.
During the course of consuming our food, we drink water with our meals. We don’t even stop to think about the role this water plays in our digestive process. We drink it because we become thirsty when we eat.
What happens to the food and water as they enter our digestive system? They are both necessary components of the digestive process. Stomach acids need the water in order to properly breakdown the food as it travels through our stomach, and nutrients are absorbed by the blood. The food continues down the path of the intestines, still being broken down and absorbed through the lining of the intestines, still requiring the presence of water. All of the digestive process must have water in order to happen as designed.
At times, there are imbalances in our intestines that create an environment that won’t allow for proper processing of food particles, or doesn’t allow us to absorb any of the nutrients we need at all as they pass through our intestines. Stepping up our consumption of water can often correct this without the need for medication. We simply need to flush our system, as you might flush a slow drain.
Proper flushing of the body, filtering of the blood, and transmission of waste from our bodies can only occur when there are enough fluids present. The only way for enough fluids to be present is in our consumption of water. Only through the intake of necessary amounts of water do our kidney’s function as designed.
Many of the body’s organs depend upon fresh blood supplies in order to function properly. The kidneys and intestines require vast amounts of water in order to accomplish the difficult task of flushing the waste from our body. Now, if you don’t realize the importance of this task, you need to stop and think about waste. Wastes are produced from the daily processes your body goes through, toxic by-products that we don’t need to live, and don’t need to retain in our bodies. As a general rule, whatever we might need for our body should be absorbed as the food has passed through the intestines, whatever is left, is not needed.
Proper digestion, from beginning to end, cannot take place without water, lots and lots of water.
Technology. We live in a grand time of technological development. Computers, the Internet, cell phones, digital cameras and DVDs. But the human body has not ‘kept up’ with technology. Human beings certainly shouldn’t eat technology! But that is happening today as a result of the onslaught of chemicals in our foods and environments, and with the impending threat of chemical warfare.
This very second, your physical body is mysteriously functioning internally exactly the way human bodies functioned 10,000 years ago. Because our bodies today are the same as in the past, it is critical to eat, drink, and live the same as in years past – centuries past. But modern societies are adopting one of the most unnatural lifestyles known to mankind. Cancer rates and cardiovascular disease in the United States alone are among the highest in the world as a result of technology interfering with our food supply and living environments.
SO WHY DETOX?
Have you ever washed greasy dishes without hot water or dish soap? The dishes don’t get clean, do they? When toxic metals and chemical food additives get inside your body, it takes a strong “cleanser” to scrub your body clean from the inside out. The combination of vitamins and minerals through detoxification work in this fashion to remove toxins from your body tissues and body organs, from your water stores, fat deposits, and within your bloodstream. Natural cleansing is critical to remove body toxins, and protects from re-depositing them somewhere else in the body.
Toxins such as lead, mercury, and the side effects of aspartame’s by-products of formic acid and formaldehyde, block nutrients from getting into normal body cells in the same fashion a lead shield blocks radiation during an x-ray.
If toxins are present within your body, oxygen and the body’s “food supply” cannot get inside your cells to supply needed nutrients, nor can the cells’ waste products get out. Diseases, such as cancer, now have an environment in which to form. When these body toxins are removed, your body can then restore a healthy balance.
IDENTIFY, REMOVE, AND RESTORE
The basic philosophy behind any effective detox program is to identify, remove, and restore. Identify what toxins are at the root of your health problems.
Identify = hair analysis
Remove the toxins by cleansing your body.
Remove = detoxification
Restore lost nutrients.
Restore = nutritional supplements
Like pealing the layers off an onion, as each layer is removed through detoxification, the underlying layers reveal what’s really behind disease symptoms. The deeper you go toward removing the ‘core’ of the problem, healing becomes long-term reality.
TEN STEPS TO DETOXIFICATION
Begin with detoxing your body of all residual chemical toxins and see if any adverse health symptoms remain. Try these steps for yourself, and within 30 days your symptoms should improve if not completely disappear.
The Ten Steps:
Remove all chemicals from your diet.
Learn to ‘read’ your body. Begin recording any health changes.
Get a hair analysis.
Be happy with yourself.
Restore depleted nutrients.
Exercise and get plenty of rest.
Eat 75% raw foods at every meal.
Drink water, water, water.
Get control of your life.
Do not overlook the fact that healing from disease and illness takes faith, personal strength, and perseverance. Curing illness and degenerative diseases with a mind-body approach might be considered old-fashioned and ineffective when compared to today’s high tech prescriptions, but it’s essential that human beings remember that the roots of disease and their cures are as old-fashioned as the body itself, and healing begins with SELF.
WHAT IS A HAIR ANALYSIS?
A hair analysis determines exactly what chemicals are inside of you, including radiation. Generic medical lab tests don’t identify deep tissue toxins nor nutrient depletion the same way a hair analysis does.
The protein in hair fiber holds the composition of the body tissues for a permanent period. By analyzing your hair fiber composition, you can tell what toxins have accumulated in the body tissues and what vitamins and minerals are depleted or too abundant causing imbalances in body function.
By detoxifying unnatural chemicals and by replacing specific vitamins individual to your needs, proper health can be restored using nutrition. The human hair analysis points out these levels, making the hair analysis the BEST tool out there.
The link below provides a sample hair analysis report of a twenty-year-old male toxic in mercury. Andy has been a vegetarian all of his life, and ate canned tuna most every day. His over-all toxins were low and his nutrients were fairly balanced, but his mercury level was dangerously high which, in turn, depleted his lithium stores. Lithium is a critical element that supports emotional and hormonal development.
Thinking he was on a ‘healthy’ diet, Andy would never have known the potential health dangers within his tissues and bloodstream without having a hair analysis performed. He is relieved to know he prevented future health problems, and now knows how to adjust his diet and supplement program to achieve optimum health.
Good nutrition works.
Take the time to determine at which point you may have gotten off track nutritionally and what ‘poisons’ you have been exposed to. Detox your body of all environmental and food chemicals you have been exposed to throughout your lifetime.
Restore depleted nutrients through proper supplements and whole foods.
Toxins are at the root of most diseases, and once they are removed, health and well being return. An effective detoxification plan removes the source of disease symptoms, such as aspartame or radiation poisoning, detoxifies toxic residue from the body, and replaces specific nutrients to regain a state of wellness.
Detoxing the body removes toxins from chemicals quickly and can actually remove most chemical toxins from your body tissues and body organs, from your water stores, and from fat stores within your bloodstream, along with assisting in the elimination of those toxins via the bowels and pores of the body.
Whether you are young or old, age will never be an issue for obtaining the benefits of whey protein. This building block is considered to be highly valuable in the role of a nutritional plan to assist in improvement and maintenance of human body. In the market today, protein isolate has the purest form of protein compared to concentrate that contains about five to six percent of lactose. Whey protein is a natural nutrient containing essential amino acids that will enhance external physical appearance.
In physical performance, there is unmistakably an abundant harvest of the benefits from whey protein. Identified as the “Gold Standard,” this building block has been one of the ultimate partners of professional athletes who are working hard to have great biceps, firm abdomen and strong muscles, among others. Not only has the aftermath been observed, there were also studies that have proven the effects. Those who are seriously involved in sports are actually consuming at least 25 grams of this natural nutrient on a daily basis.
One of the benefits of whey protein is being able to acquire Branded Chain Amino Acids (BCAA’s). BCAA’s are metabolized immediately to the tissues and are the first ones to be exhausted during vigorous periods of profuse sweating. When the building block will be in tandem with the BCAA’s, worn out levels of tilted cell membranes will be stocked up for the purpose of rebuilding and repairing.
In weight management, there are several benefits of whey protein that will also facilitate in avoiding the cancer and diabetes as well as complications in the heart. Since time immemorial, diet has always played a necessary role in programs that will look after the body mass. Frequent digestion of the building block will then create a positive impact because the natural nutrient is already in the uncontaminated kind with no traces of carbohydrates or fat.
According to the research done by physician Donald Layman, who also happens to be a professor in University of Illinois (UI), leucine is among the benefits in whey protein which can stir up the loss of unwanted calories. The building block also stabilizes the level of blood glucose by keeping the process of absorption very slow. This is then the reason why a person will not be able to feel much hunger because the insulin has already reduced and makes the burning of fat much simpler.
For most people, running is exhausting, boring, and sometimes painful. However, you see today so many people running as if their lives depended on it. (That is actually true to a point.)
There are many reasons why people engage themselves in running these days. Foremost of which is to stay in shape or to reach their ideal body weight. Studies show that the potent combination of correct diet and the right exercise is the most effective method in losing weight.
For all its boring features, running is very effective in allowing a person to burn an average of 100 calories for every run mile. Biking and walking, on the other hand, only burn a fraction of these calories in the same amount of time.
While we burn around 2000 to 5000 calories every day doing nothing, running 5 miles a day burns an additional 500 calories.
The speed in running has little or no effect on the number of calories burned. Rather, it is weight that counts. A 220-pound person running an 8-minute mile burns 150 calories. A person weighing 120 pounds running the same pace burns a measly 82 calories.
Understand that a person needs an excess of 3500 calories in order to gain a pound. This means you need to burn that much number of calories in order to lose a single pound.
Another motivation that drives runners is the health benefits they get. Running helps lower blood pressure by maintaining the elasticity of the arteries. During a run, the arteries get exercised as well, what with all the blood moving about.
Running also maximizes the lung’s potential, keeping it strong and powerful. Deep breaths force the lungs to use more tissues, but half of both are unused. Running makes the lungs use almost all of its tissues.
Running also strengthens the heart and helps prevent heart attacks. During a run, the heart muscles are exercised, thus keeping it fit and strong by itself.
The heart of an inactive person beats 36,000 more times every day compared to that of a runner. The reason is simple – the runner’s arteries are wider and blood flows smoother.
Most runners keep this secret to themselves: running gives an intense exhilaration and euphoria right after a run. And they are addicted to the feeling and it motivates them the most.
Science had already found out the nature of this natural high: beta endorphins. These are released by the body’s neurons intended to relieve the pain after a run. It creates a feeling of extreme happiness and exhilaration and can be so intense it often can replace other addictions to drugs, alcohol, including appetite for food.
There is a trend for doctors now to recommend to their patients suffering from clinical depression and other psychological disorders to try running. This is based on studies that show running as a natural tranquilizer. Patients are reported to be less tense, less confused, less depressed, and less fatigued.
Whatever your reasons for running are, it is a safe bet that it is one of the best natural disease-fighters man had discovered. What’s more, it’s free and it’s delirious as well.