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The Secrets to a Healthy Life

 

Secrets to a Healthy Life

For those of you who want a healthier heart, a safe and simple weight loss program, and a longer, richer, more energized life, I am excited to announce that my new ebook, The Secrets to a Healthy Life, is finally available. It is priced at only $9 $5!! It is a concise guide that gives you everything you need to know to become healthier, more vibrant and alive with joy. And you risk nothing by purchasing it. It comes with an unconditional money-back guarantee if you don’t find value in this ebook.

It is a short read with powerful guides and tools to track your success. It has crucial information about improving your health that simply does not reach mainstream America, Europe, Australia and beyond. The doctors in our system are too bogged down with patients to discover and deliver the correct advice for health. It’s often easier for them to prescribe a pill and move on to the next patient. That’s simply not good enough for you!

Who should read this book? Everyone! Seriously, anyone who deals with one of these concerns listed below or anyone who simply wants to live their longest, healthiest, and happiest life with no need for drugs should read this book. I guarantee you’ll find value or I’ll refund your full purchase price. You have nothing to lose!

Continue Reading →

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How To Handle a Personal Health Crisis (And Not Lose Your Mind)

finding inner strength

photo by s-a-m

The following article is a guest post by Amy B. Scher of www.HealthcareHacks.com. Amy speaks from experience and has quite a story that she tells at her blog. Thank you, Amy, for sharing these valuable tips with us!

Your doctor is staring at you telling you your whole life is about to change, and all you can think is, “When can I get this gown off and get out of here?” Worse, you don’t like this guy anyway and now you have to pay him for giving you maybe the worst news ever. Where do you go from here? What do you tell your family? How will you get through this? Continue Reading →

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Lose Belly Fat – Is It Really Possible?

Lose Belly Fat

Yes! Of course it is! Don’t give up! There is hope. The key is to understand how your body works and to have a comprehensive plan that you will execute over a reasonable period of time. Translation: this is not a quick fix. But, remember, it is doable! Take the turtle approach, slow and steady, and you’ll get there.

Now it is true that fat cells don’t disappear unless you surgically remove them. But you don’t need to go that route because fat cells can shrink! You may think “Oh, boy, this is going to be difficult.” It will take work, yes, but remember it’s not impossible. There is a solution. You can trim your tummy. This is great news!

I’ve assembled a guide here that includes the best tips from my own personal experience as well as other experts in the fields of diet, exercise, and stress-management.

The tips below work best when combined as an overall program. The three areas we’ll cover are diet, exercise, and anti-stress strategies. Get committed, create your personal plan, and you will lose your belly fat!

If you want the total solution in full detail, check out my ebook “The Secrets to a Healthy Life,” which details the fully researched health regimen I used to lose 15 pounds and become a much healthier and happier person. (And yes, a flatter tummy too!)

Diet Tips for Losing Belly Fat

If you want a sleeker tummy, then you’ll want to lose weight overall and more specifically you’ll want to lose fat. Spot reductions are not feasible. However if you carry most of the weight in your mid-section then the good news is that’s where you will see the results first. Here are the tips for healthy dieting:

1. Weight Loss Plan.

2. What to Eat.

  • Balanced Diet where your calorie breakdown follows these percentages approximately: (check out How to Eat Healthierfor more information)
    • 35% lean protein (vegetarian is healthiest – beans, nuts, tofu, seitan, lots of green veggies)
    • 35% high fiber carbohydrates (shoot for 25-30g fiber per day)
    • 30% healthy fats (olive oil, flaxseed oil – bear in mind you can’t cook with flaxseed oil, add it to salads or already steamed vegetables for flavor and other important nutrients)
  • Eat lots of vegetable and fruits that have a low glycemic index. Here is a list of foods and their glycemix index. To reduce fat, steam your vegetables or stir fry in broth.
  • Drink Your Fruits/Veggies! This is an easy way to eat healthy. Blend up smoothies, vegetable drinks, or quick puree soups. I can’t recommend anything more highly than a VitaMix blender. It’s a little pricey, but they last a lifetime and they make eating healthy a breeze. I love mine!
  • Consider taking a CLA (Conjugated linoleic acid), 1000mg 3 times a day with meals. In studies CLA was shown to reduce body fat, in particular in the belly area. If you have diabetes or are at risk for diabetes, check with your doctor first. UPDATE: I no longer recommend CLA supplements. I don’t think that CLA will hurt you, but from all my research, it appears that the most effective, safe, and healthy way to lose weight is to follow a whole foods plant based diet called a Vegan diet. Also check out Skinny Bitch by Rory Freedmand and Kim Barnouin. (FYI: It’s not a diet of misery. It’s a delicious way to eat, otherwise I wouldn’t do it!)
  • If you eat meat, buy organic meats which have lower saturated fat content and higher natural levels of CLA.

3. Resources.

 

Exercise Tips to Lose Belly Fat

When trying to lose belly fat the important thing to remember is to include whole body exercises and to rotate your workouts in order to continually provide a challenge for your body. Otherwise your body becomes acclimated and does not receive as much benefit as if you vary your workouts. So for example if you always jog 30 minutes every day, that will be less effective than if you do different types of workouts every few days. Here are the exercise tips for losing tummy fat:

1. Do 30 minutes of aerobic exercise daily. Brisk walking or jogging are great low cost exercises to do, but anything that you enjoy and that gets your heart rate up is fine. Shoot for at least 3-5 times per week at a minimum. Here is an excellent article on varying your jogging workouts. And here is an article on how to become a runner.
2. Do whole body workouts 2-3 times per week such as yoga (strenuous) or Pilates or a weight-lifting program. These types of exercises will build muscle, increase metabolism, and make losing fat easier. Here is a link to my favorite yoga and Pilates videos.
3. Instead of cruches, try these Army exercises that strengthen and tone your stomach as part of a whole body workout.
4. Hold your stomach muscles in during the day whenever you can think of it. This will strengthen your abdominal girdle and create a flatter stomach.
5. Sit up straight and pull in your stomach muscles when sitting. You might want to create physical reminders to do this such as a post-it note at your desk or a loose rubber band around your wrist.
6. Stretching. Take breaks throughout the day to do back bending stretches that will stretch out your stomach muscles and keep them from becoming shortened which is not good for your stomach or your back.

Additional Resource: Check out “Why Is Exercise Good for You?” This gives you information on all the cool ways that your body changes when you exercise. It’s very motivating!

Anti-Stress Strategies for Losing Belly Fat

You may have seen commercials for supplements that will help you regulate the hormone cortisol in order to lose belly fat. Well controlling cortisol is very good idea, however supplements are not the way to go. What you want to do is reduce the stress that produces the cortisol hormone.

Cortisol is a hormone that regulates carbohydrate metabolism and blood pressure. When you encounter stress, including lack of sleep, cortisol boosts your energy level by producing glucose. If you have chronically high stress levels then you’ll have too much of this hormone. This will keep your appetite stimulated and also keeps glucose production high. The body converts excess glucose into fat, which is usually stored in the midsection for quick access by your body.

How do you neutralize the stress of daily life? With relaxation techniques. Here are some helpful ideas:

1. Get Enough Sleep. Only you know how much sleep you need, but if you are routinely dragging during the day feeling sleepy, lethargic, exhausted, etc., then you probably need to get more sleep.

2. De-Stress Breaks. Take small breaks throughout the day, say every 1-3 hours. On the break you can:

3. Try Tai Chi, Qigong, or Yoga a few times a week.

  • Here are a list of my favorite yoga videos.
  • Here are two Qigong videos I recommend:
  • Qigong for Stress Relief – Francesco Garripoli
  • Qigong beginning practice – Francesco Garripoli

4. Meditate Daily. Meditate for 10-20 minutes 1-2 times per day, once in the morning and once in the later part of the day. This will set the tone for your day and help curb the automatic stress response. Here are a few recommended meditation and self-hypnosis guides:

5. Calming Guidance. Consider listening to positive audio tapes in your car or on your daily exercise. The one that I highly recommend is Andrew Matthews, “Happiness and Success” audio program. The website is one of those salesy sites, but never fear, this is probably the best self-help product I ever bought. I listen to it often and always refer my friends to his books and audio programs.

Other Considerations When Trying to Lose Belly Fat

1. Hypothyroidism. If you follow all these steps and can’t lose weight check with your doctor as you may have an under active thyroid which can throw off your metabolism and cause you to gain weight.

2. Buddy Up for Success. Enlist a friend, colleague, or family member to join your challenge. You’ll be more successful if you have someone to encourage and push you!

3. Hire a Personal Trainer. Think of all the stuff you buy that you don’t need. Why not spend money on something that could make a real difference in your health? This is great if you need help with discipline or with crafting an exercise routine.

4. Make Healthy Eating Easy. Fruits and veggie eating is the best way to be healthy and lose weight. You can eat as much as you want! Blend them into smoothies and soups. I can’t recommend anything more highly than a VitaMix blender. It’s a little pricey, but they last a lifetime and they make eating healthy a breeze. I love mine!

Please Share!

Do you have a success story on losing your tummy fat? If you’re just starting let us know so we can all encourage you! All comments big and small are very welcomed!

If you want the total solution in full detail, how I lost 15 pounds and got a flatter tummy, check out my ebook “The Secrets to a Healthy Life.”

If you want to Support Life Learning Today, you can visit one of my sponsors, make a donation, or make a purchase at Amazon through one of my links. Thank you!

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Simple Stretches You Can Do at Your Desk for Increased Energy

Simple Stretches You Can Do at Your Desk for Increased Energy

Got the afternoon slumps? Never fear, a solution is here.

I put together a simple series of stretches you can do right at your desk that will amazingly boost your energy.

Check it out over at DumbLittleMan.com:

DumbLittleMan.com: Simple Stretches You Can Do at Your Desk for Increased Energy

Desk Stretch

Please Share!

Do you stretch at your desk? Does it help you? All comments big and small are very welcomed!

If you found this post valuable, perhaps you’ll be kind enough to vote for this with a Stumble or Delicious bookmark. Votes are always appreciated!

If you want to Support Life Learning Today, you can visit one of my sponsors, make a donation, or make a purchase at Amazon through one of my links. Thank you!

 

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Related Books at Amazon:

Yoga for the Desk JockeyYoga for the Desk Jockey

Office Yoga: Tackling Tension with Simple Stretches You Can Do At Your Desk

Office Yoga: Tackling Tension with Simple Stretches You Can Do At Your Desk

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Set Yourself Up for Diet Success

 

diet smart snacks

Be Prepared for Diet Success

I read a great diet tip lately over at Advice and Rants. The basic idea is to make sure that you have healthy food at hand and ready to eat so that when hunger comes chugging around the bend, that you won’t get derailed by eating junk food. I thought, “Yes, of course, that’s right. That makes a lot of sense.” And then I thought, “Wow. You know that really is a big key to diet success.” Anytime I’ve tried to watch what I eat, I always do best when I am prepared.

So I decided to highlight this tip and provide a few suggestions of snacks that are easy to prepare, are healthy, and (mostly) low in calories. When you can eat every 3-4 hours during the day, you’ll keep yourself from getting so hungry that you won’t overeat.

Healthy Snacks

All of these are also great snacks for kids! Get them started on healthy foods for a lifetime of healthy eating. Anything with peanut butter, limit to 1-2 Tablespoons to keep the calories down. Watch out for items that are high in sugar or corn syrup. Look at the labels for no sugar added or where it is not in the top 5 ingredients listed.

  • Apple slices with peanut butter
  • Banana slices with peanut butter
  • Whole almonds or other nuts
  • Grapes
  • Raisins and other dried fruits
  • Smoothies!
  • Lowfat yogurt (best for you: plain mixed with teaspoon honey & fresh or frozen berries)
  • Lowfat yogurt with granola
  • Avacado and Wasa crackers
  • Watermelon cubes
  • Berries! Strawberries, blueberries, raspberries, etc are so good for you and frozen is just as good as fresh.
  • Celery sticks plain or with lowfat ranch dressing (1 Tbspn or less)
  • Carrot sticks or baby cut carrots
  • Pears, apples, oranges, bananas
  • Broccoli or cauliflower florets with low-fat ranch dressing (1 Tbspn)
  • Low fat/low sugar energy/protein/breakfast bars
  • 100% fruit juice popsicles
  • Wasa crackers with peanut butter and banana or apple
  • Sunflower or pumpkin seeds (try with garlic powder on pumpkin seeds if you’re making your own!)
  • Airpopped popcorn (or low-fat) topped with garlic, onion, chili pepper, or other spices. (Experiment!)
  • Low-fat pretzels
  • Kashi cookies
  • Kashi cereal
  • Pita or bagel chips (look for the highest fiber ones)
  • Cinnamin on toast, apples, yogurt, cereal
  • Low-fat cottage cheese
  • Low-fat mozerella cheese
  • Long-Life cocktail (7/8ths water, 1/8th pure cranberry juice, 1 T ground flax seed) – from Louise Gittleman’s book,Fat Flush
  • “Green Drinkâ€? called Green Vibrance which is a nutritional supplement drink that has many immune, energy and digestive benefits.

Please Share!

What are your favorite quick healthy snacks? All comments big and small are very welcomed!

 

If you found this post valuable, perhaps you’ll be kind enough to vote for this with a Stumble or Delicious bookmark. Votes are always appreciated!

If you want to Support Life Learning Today, you can visit one of my sponsors, make a donation, or make a purchase at Amazon through one of my links. Thank you!

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Maximum Energy in 10 Simple Steps

Maximum Energy in 10 Simple Steps

Everyone wants more energy. We chase it down with drugs and we rob ourselves of it with not enough rest. The answers to experiencing our ultimate energy levels come down to simple habits. Some of these may not sound new, but print this out and let it serve as a lifestyle to aspire to. Oftentimes it is helpful to be reminded of the things we know so that we will actually take action on doing them.

Energy Producing Habits:

1. Deep Diaphragmatic Breathing. Do this exercise first thing in the morning and then at least 2 more times during the day. Anytime you find yourself waiting, use this to pass the time. Or if you feel sluggish, that is another good time to do this. It will also supercharge your Lymph system which is your body’s immune system powerhouse.

  • Blow all the air out of your lungs.
  • Take a slow breath into the bottom of your lungs by letting your stomach relax out. Continue==>>
  • Next keep breathing into the middle rib cage. Continue==>>
  • Finally finish the in breath by filling the upper lungs.
  • Use this timing formula. In for 1, Hold for 3, Out for 2. Example if you breath in for 10 seconds, then you would hold for 30 and then Release for 20.
  • Repeat this 5-10 times per session.

2. Get Enough Rest. Figure out how much sleep YOU need. I need 7 -8 hours of sleep per night to feel good in the morning. Less (or even more) than that and I feel sleepy all day. It’s been said before, but if you want more energy, now is the time to make it a habit. How much do you need? Be kind to yourself and ensure you get it!

3. Reduce and then Avoid Caffiene. I know, I know. I can hear the shouts already, “But I need my caffiene!” I know how you feel. I felt that way too. I’m here to tell you that You Can Do It and that it will make you feel better in the long run. Caffeine robs Peter to pay Paul. It is a nice little high, but it comes at a price. After the high wears off, there is that irritability which stems from robbing future energy. You have to pay for it sometime. Does this sound familiar: After drinking coffee there is that high feeling of “I can do anything!” followed by a furious amount of action or thinking or talking. Then there is a leveling off of energy and finally a feeling of being impatient and easily aggravated. If this is not your pattern, maybe you can stick with coffee without suffering energy consequences. But if you do recognize yourself in this pattern, then at least begin to explore the idea of reducing and maybe even eliminating coffee. I have it now only as a special treat and I’m always reminded why I’m better off without it when I do. 🙂

4. Meditation “Naps.” This is something I learned from rocking a baby to sleep. By accident I found that when I was rocking the baby to sleep or giving a bottle feeding, I would also close my eyes for the 10-15 minutes it took. I found that I was incredibly rejuvenated afterwards. I used the time to let my mind rest, by either focusing on the breath or by trying to focus on a mantra word. It didn’t matter what the word was. I recommend doing this when energy is lagging. for those times when you would ordinarily go for a cup of coffee, do this instead.

HOW TO DO THIS: Sitting in a chair, close your eyes, lean your head back and focus on your breathing. Take slow diaphragmatic breaths. Relax your eyes, jaw, and face. Maybe do some neck streches and some arm stretches, all with your eyes closed. After stretching just relax your whole body. Let go of what you’ve been working on. It will be there when you return and you’ll be better able to handle it then. Continue to focus on the breath and perhaps also focus on a word or sound that helps keep your mind from trying to work on problems. The word might be “calm” or “peace” or “om,” whatever works for you. As thoughts come into your mind, notice them and just come back to the breath or your focus word, your mantra. After 15 minutes or so, slowly open your eyes, stretch a little, take a couple deep breaths and enjoy the rejuvenated feeling! (Try to use your internal clock for timing. You’ll be surprised how accurate you are.)

5. Avoid Sugar. This one is easy and hard. Easy to say, hard to do. Start slow by starting to read labels. Keep sugar in your diet to a minimum. Try Stevia in your decaf green tea instead. If you are going to have something sweet, try to combine it with fiber to lessen the blood sugar spike. Good choices are low glycemic fruits such as apple, plum, or oranges. If you want something a little more “decadent” and good for you, try some Kashi Cookies.

6. Avoid Alcohol and Tobacco. Smoking makes you tired in the long run. It robs your body in so many ways. Quitting is hard, but here is an inspiring story of how someone quit smoking. It’s not easy, but You Can Do It! Alcohol is like caffeine in that you are robbing Peter to pay Paul. You’re robbing future energy for some “high” energy now. Yes, alcohol can be fun in moderation. If you want more energy, and you use alcohol daily or frequently, consider cutting back. See how your energy changes. If you like what you feel, then keep going. For some, alcohol is not an easy relationship, but remember what ever you want to accomplish, You Can Do It!

7. What to Drink Instead of Coffee. “Long Life Cocktail” is something I learned from Louise Gittleman’s book, “Fat Flush,” which is an excellent book on learning to eat more healthy. Here’s the recipe: 8-10 ounces of water, 1 ounce PURE cranberry juice, and 1 level tablespoon of ground flax seed. (The PURE Cranberry juice you use should have no other ingredients. You can find it in the health section of the grocery store. Look for Sun Mountain brand, for example.) This drink cleans your liver and the fiber is great for your digestive health. Flax seed is a “super food” and has many benefits including lowering cholesterol, lowering tryglycerides, lowering blood pressure, reducing cancer rates, in particular breast cancer, and more. The drink is a little strange at first, but I’ve grown to love it. I have it one to two times a day.

The other drink I use once a day is a “Green Drink” called Green Vibrance which is a nutritional supplement drink that has many immune, energy and digestive benefits. It’s a little pricey, but I like all the benefits. Try it in a healthy smoothie and you’ll have real energy that lasts all day long!

8. Yoga and Stretching. Deep breathing massages the lymph system and the net cleansing benefits are increased energy. Yoga gives you this in large doses. The other thing it gives you is actual physical release of stored stress. When you stretch your muscles they release into a more relaxed state. When they do this stress chemicals are released. Through deep breathing, your lymph systems is stimulated to carry these toxic chemicals to the blood stream where they are eliminated from your body via expiration (breathing) and through the liver and kidneys. The net result is more energy. If you’ve done yoga you know what I’m talking about. If not, get yourself a yoga video or to a yoga class soon. You will love it. And then make sure to schedule it into your life on a weekly basis. And try to do at least 10 minutes of stretching everyday, especially after any workout.

9. 30 Minutes of Aerobic Exercise Per Day. Keep it simple. Brisk walking or jogging are low cost and highly beneficial. Rotate your activities to keep yourself interested. Play some tennis or soccer or running races with your kids. You get the same benefits even if you break it into shorter chunks, say three 10 minute sessions per day. Try walking to work if possible. Leave work clothes and shoes there to change into. Park in the farthest away spot. Take a walk after dinner to enjoy the early evening. Make it a priority, get it done, and you will be excited by the extra energy you have when you do this. The other added bonus is you will sleep better too.

10. Laughter and Smiling. This activates deep breathing again. And it also releases endorphins, your body’s “natural high” chemical. Find opportunities to laugh, especially when the going gets rough, tough, and ugly. Rent funny videos. Seek out your funny friends and family. Work on your own sense of humor. Laughter is the best medicine. Laugh at life and life laughs with you. Let smiling and laughter be your favorite exercise.

Please Share!

What are your favorite way to get energized? All comments big and small are very welcomed!

If you found this post valuable, perhaps you’ll be kind enough to vote for this with a Stumble or Delicious bookmark. Votes are always appreciated!

You can Support Life Learning Today by visiting one of my sponsors, making a donation, or making a purchase at Amazon through one of my links. Thank you!

 

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