Countdown to Christmas: Get killer abs fast!

Get that perfect physique in time for the festive season, starting with this video to help you on your way!

Ten Tips to a Healthy Lifestyle!

These keys will enable you to become motivated and focused, as well as condition yourself to live a healthy and fit lifestyle. Notice that I did not say "ways to diet". These are ways to realising a healthy lifestyle.

The first key to keep in mind is making sure you have a daily plan. If you have your daily plan written down with all of the details of your day, including the snacks you will carry with you and your meals for the day, you will be much more inclined to avoid the unhealthy foods and actions that may throw you off track.

If you can plan the activities, the errands and all the tasks you will be doing each day - from the time you get up until the time you go to bed - you will be keeping yourself busy accomplishing what’s on your daily planner, rather than spending time worrying about your weight or other things that may reduce productivity.

This can be one of the most powerful steps to living a healthy lifestyle because you’ll be constantly looking at what you want to get done, instead of what you didn’t do in the past.

The second key is to have written goals. These may be the dreams you have, the things you want to do in life that you may have forgotten about. Many people have resigned to just living the same monotonous daily routine.

Start by writing down your goals; no matter how outrageous they may seem, write them down. You need goals and dreams that could take you a lifetime to accomplish. Make sure they are meaningful so that when you read them and ponder their reality, you feel the motivation to get there. When you can get to that point, you have created significant goals and dreams for yourself.

The third key is to be sure your daily plan includes at least one action that moves you closer to your long-term goals. If you don’t add to your current activities you will comtuine to stay as you are.

It’s time to broaden your horizons by moving outside of your current comfort zone and doing something new, something different. By the end of the week, you should feel that you have moved a little closer to your dreams.

It may not seem like much in the beginning, but if you just focus on doing a little each day, then in only one year, you will feel more and more compelled to see your dreams become a reality. So be sure you are writing down and doing at least one task each day toward that reality.

The fourth key Don’t look back at where you’ve been, only where you want to go! This complements having a daily plan. There’s no time to look back at any tragedies, mishaps or unhappy times. There’s only time to create new memories, new experiences and happy times. With your plan, you are creating those things and not leaving yourself time to ponder the "what ifs" of the past.

Instead of asking, "How can I improve my job? How can I be a better spouse? How can I reach my goals? How can I achieve world peace?" just ask yourself, "How can I?" Look at what contributions you can make for yourself and for others, today and tomorrow. In this way, you will keep looking ahead. Remember, no matter how tarnished your past, your future is spotless.

The fifth key is to leave excuses behind. There are many reasons we have for not having what we want in life. It’s not hard to find someone who can talk about the tough times, how rough things are or how difficult the boss is, but guess what? Everyone has hurdles to overcome.

These hurdles can be the excuses that hold you back or the obstacle that you have to overcome to become stronger and more prepared for the next one. This goes along with leaving the past behind you, where it will always stay. Excuses are nothing more than seeing the difficulty ahead, instead of seeing beyond it to where you would rather be. The hurdle has to be there for you to gain a sense of fulfillment, for having overcome it to reach your goal.

The sixth key to a healthy lifestyle is to take full responsibility. When it comes down to it, ultimately, you are the only one who can make things happen for you. That means you are the one who has to make the plan; you are the one who needs to perform the exercises each day; and you are the one who will overcome the hurdles to reach your goals.

Many people will be a cheerleader or a coach, to try and steer you in the right direction and cheer you on, but it is your game. If you’re not playing the game, you may just be in the stands watching others as they try to achieve their goals. If you find yourself always looking to others who have what you want, you may be living in the stands. Start taking responsibility by taking action toward achieving those things you want.

The seventh key is to be aware of people or things that can divert your focus from your goals. Does this mean ignore others and the help they may need? Certainly not, but realise that very often someone may approach you or want you to do something that is not really in the best interest of your health and your goals.

Sometimes when we say no, we are really just saying yes to "sticking to" what’s good and healthy. You not only will be empowering yourself to make the right decision, but also letting others know that your focus on living a healthy lifestyle is in their best interest, too, and maybe it will rub off on them.

Say no to the so-called "water-cooler" conversations at work that don’t provide any productive outcome, just harm to those participating. Say no to the box of doughnuts that seem to show up at work in the morning, for what seems to be harmless socialising and eating with co-workers. Ask yourself if it’s taking your attention away from building a healthy lifestyle or making a contribution to such lifestyle.

Be like the race horses with blinkers on that can only see ahead and choose only to see what’s healthy - healthy for you, for your family or for your company. It may seem like you are alienating yourself, and you are, from what’s not healthy. It’s not easy taking the high road, but you’ll be much happier in the long run.

Key number eight: Decide where you would like to be 20 years from now. Are you doing what you are doing now, only older? Can you see from the goals and dreams you have written that you are carving out a new person who has had many new experiences?

If you can visualise what your life will be in 20 years - where you will live, the places you will have visited, the people you have come to know, the knowledge that you have gained, the positive changes that you have made for yourself and others - you will really begin to see the potential that the years ahead can bring.

Now, I’m not suggesting that everything will be exactly as you may envision, but it will give you a sense of what you truly are capable of and what you can look forward to. Both things will motivate you to keep moving in the right direction.

Key number nine: Surround yourself with other positive people. It’s great to belong to a support group for weight loss as long as you’re not around the people who only want to talk about how hard it is. You want positive energy on your side, and the more you have, and the more positive energy you give, the stronger you will be.

You see, being around someone who shares the same desire to live healthy does not increase the amount of good twofold; it increases it tenfold. You will feed off of each other’s similar goals and desires and share things that have helped each of you. My husband used to compete in triathlons - where they swim a few hundred yards, then ride their bikes several miles, then run a few miles. Some people actually find this pleasurable.

I asked him how he managed to complete such an event. His response was, "If it wasn’t for all those other people pushing to get to the finish line, I may not have." If we are around people who push to reach their long-term goals, then we are more apt to reach ours. Find those people and stick with them.

The 10th key is to learn to love exercise and all physical activities. There are so many forms of exercise and physical activity and so many ways to enjoy them that you should not have any reason not to do so.

How many different places are there to enjoy taking a walk? The park, a museum, downtown, window-shopping, in your neighbourhood and many more. How about the different types of exercise besides walking? There’s riding a bike, playing tennis, football, lifting weights, jogging, kickboxing, aerobics, yoga, jazzercising, dancing, gardening, cutting the grass and painting the fence.

If you have trouble exercising, try riding a stationary bike if you can. It’s the easiest piece of equipment that you can use. Try different activities and exercises and find what you can really enjoy. Remember, these are the things that you want to be doing for the rest of your life.

Finally, the BONUS key to a healthy and fit lifestyle - Don’t ever stop believing that you are capable of more than what and who you are now! Your potential is limitless. With this attitude, you will constantly be able to improve upon your health in some way. If your mind can perceive it, and you can truly believe it in your heart, then you can achieve whatever you set out to accomplish.

http://www.guardianeatright.co.uk/news/article.cfm?code=27139&article_id=1563

Will changing my diet help me to sleep better?

We are what we eat, and now researchers are saying that our diet affects how we sleep. A study, published in the journal Appetite, found differences in the diets of people who slept for seven to eight hours a night compared with those snoozing for five. Since less sleep is associated with high blood pressure, poorer blood-glucose control (increasing the risk of diabetes) and obesity (as is more sleep in some studies), shouldn't we eat the foods that are most likely to help us sleep a healthy amount? And does anyone know what foods these are?

The solution

The study in Appetite used data from the US National Health and Nutrition Examination Survey and found that those who slept the standard seven to eight hours ate the greatest variety of foods. Those who slept the least (less than five hours) drank less water, took in less vitamin C, had less selenium (found in nuts, meat and shellfish) but ate more green, leafy vegetables. Longer sleep was associated with more carbohydrates, alcohol and less choline (found in eggs and fatty meats) and less theorbomine (found in chocolate and tea). The researchers took into account other factors such as obesity, physical activity and income, and still found these differences in diet.

They concluded that both long (nine hours-plus) and short sleep are associated with less varied diets but say they don't know if changing diet would affect how long we sleep for. The study shows only an association, although the link with short and long sleep both being "unhealthy" holds true with a 2011 review of evidence about the length of sleep and risk of heart disease.

The evidence on what diet would help us sleep best isn't clear. It is also not evident how much individual preferences for sleep – some like to sleep longer than others – affect these results. But there is more research on the relationship between sleep and weight, with studies showing the shorter the amount of sleep a person has, the hungrier they feel.

http://www.guardian.co.uk/lifeandstyle/2013/feb/18/can-diet-help-sleep-better

5 steps to protect your heart

http://www.guardianeatright.co.uk/news/article.cfm?code=27000&article_id=1349

 If you have been working on losing weight, those extra lumps and bumps are really nothing more than a stored form of energy known to most of us as fat. What we affectionately call fat is really just a friendly term for what scientists call triglycerides.

Besides being stored as body fat, triglycerides can also be found floating freely in our blood stream. As you might expect, triglycerides can wreak havoc with your health if blood levels become too high.

Controlling triglycerides is an important part of protecting yourself from heart or other circulatory diseases. For people with diabetes, high triglycerides are even more risky since heart disease is 2 to 4 times more likely to occur when diabetes is present.

Although prescription medications are available, the first line of treatment for high triglycerides should be a lifestyle change. Often, changes in diet and exercise can lower triglyceride levels significantly and therefore reduce one’s risk of heart disease.

1. Cut calories
   
   One of the easiest ways to make an impact on your triglycerides is to reduce your calorie intake. By following a reduced-calorie diet you reduce not only your body fat, but also your blood fats.


2. Lower your blood glucose
   
   If blood glucose levels are high, extra glucose in the blood may eventually convert into fat, therefore raising triglyceride levels. If you have been experiencing high blood glucose levels, the best way to lower your triglycerides is to get your diabetes under control.


3. Exercise
   
   Fat is a source of fuel which is burned during exercise. Regular exercise will not only help your weight-loss efforts, but lower triglyceride levels. Even those who are not overweight can see the tremendous benefits exercise can have on lowering blood triglycerides.


4. Eat moderate amounts of the right kind of carbs
   
   Although it may seem ironic, lowering fat intake is not the most effective way to lower triglycerides. Dietary carbohydrates have a much stronger impact on triglyceride levels. High carbohydrate diets have been shown to worsen triglyceride levels, especially when the carbohydrates consumed are sugary or refined.
   
   Moderate amounts of slower-digesting carbohydrates such as porridge, beans, vegetables, yoghurt and most fruits have been shown to lower triglycerides when compared to equal amounts of rapidly digested carbohydrates from fizzy drinks, sugary cereal, or other highly processed starches. With regard to triglycerides, attention should be placed on choosing good quality carbohydrates in moderate portions.


5. Consume fish and fish oil
   
   The benefits of consuming two to three oily fish meals each week from salmon, rainbow trout, sardines, mackerel or herring are clearly beneficial for promoting a healthy heart. Oily fish contain a type of fat rarely found in other foods called omega-3 fatty acids.
   
   Omega-3s are the primary reason why fish is so good for us. Higher intakes of omega-3 fatty acids in the form of fish oil supplements have been clinically proven to lower the risk for heart disease and lower triglyceride levels. Try to include 2 portions of oily fish in your diet each week or if you don’t like fish, you can buy omega-3 supplements from any health food store.
   
   You have the power to reduce your risk of heart disease. Start today by asking your doctor about your triglyceride levels. Often, with effort and persistence, triglycerides can be lowered naturally.

Top Exercise Tips For 2013!

There is something magical about the night of 31st December; no matter how tiring the year has been, no matter your emotional struggles and even if you did not achieve a single health goal or resolution, by 12noon of the 1st of January, you will feel totally refreshed and energized. You are ready to take on the New Year and turn it into your best ever. If you have been too busy to ever notice this phenomenon, this is your chance to cease this once a year opportunity.
This crusade about adopting a healthy lifestyle does not mean one is immune to diseases, NO! but your quality of life is much better than it would have been if you did nothing. Inspite of my background as a medical doctor and being certified as a specialist in exercise therapy and fitness nutrition, I have health challenges but I am much better off adopting a healthy lifestyle and I pray you do the same even if you are struggling with your health.
The more active you are the more likely you are to live longer, have a more youthful brain, enjoy better mental health, have a reduced risk for diabetes and other lifestyle diseases, a better recovery from heart failure and stroke and you perform better academically, socially and professionally – and that is only the tip of the iceberg! 
I have heard people do hundreds of abdominal crunches daily and this is for one reason – to tame that bulge around the midsection. There is no shortcut to permanent fat loss! You can’t isolate fat loss to one part of the body so get ready for a total body overhaul. Many people do strength and toning exercises in an effort to trim fat from areas such as the arms, thighs, hips or “stomach” but that is as far from the truth as the Earth is from Pluto. These exercises including abdominal crunches can help firm muscles. If the targeted area still carries an extra layer of fat, it won’t look much different. We all craze for a six-pack abdomen but are we prepared to pay the price? For the majority of us, a firmer “one-pack” still calls for celebration.
The winning formula is simple but not easy. Watch what you eat and drink, indulge in cardiovascular exercises and strength or weight training. Cardiovascular exercises such as walking and jogging will burn calories and resistance training is a must if you want to burn fat. Our ladies should not avoid this. The marginal increase in muscle mass that comes with resistance training increases your metabolism and the great news is that you burn calories ALL the time even when you are relaxing at home.
I am not certain how many of us want to live to be a hundred years old but it appears you could improve your chances if you get some additional sleep, improve your diet and social connections, exercise and increase spiritual activity. In 2013, do not just exercise but do it RIGHT!

BEWARE OF THESE
1. Wrong Posture
a. The right posture is life-saving and will reduce your hospital visits. Ensure the right posture when you sit, lift and even walk. Keep your body straight as you walk, fight the urge to bend. I often see people crouch over a treadmill – you are harming your back.
2. Wrong Shoes
a. If you have to go walking or jogging even on a treadmill, wearing the right shoes is very important. The wrong shoes could lead to severe pounding of your joints and many people have ended up with osteoarthritis the “wear and tear disease”, inflammed tendons and inflammation of the soles of the feet (plantar fasciitis); I believe you have experienced that agonizing pain when you get out of bed after a long rest.
3. Using Weight Belts
a. Some of us are obsessed with using weight belts and this may not be the best for our core muscles. If you have a back problem or are carrying very heavy weights then it will be necessary to fall on the belt for support but reaching out for the belt when lifting a feather in the gym may be an over kill.
MY FAVOURITE EXERCISES
Remember to always work large muscle groups first. Do not abuse your muscles, there is no point exercising the same muscle groups everyday. Your muscles need rest periods for repair and growth.
1. Squats
a. Squats and lunges are both great. They all work large groups of muscles and are very effective but I will stick my neck out for Squats because they are slightly easier to perform. Squats target the thigh muscles and buttocks.
b. Keep your feet shoulder width apart and back straight (standing posture), bend knees and lower rear till thighs are horizontal then return to the standing position. Repeat. If you have difficulty start with a chair behind you and with your back straight try to sit on it but do not let your buttocks touch the seat. 
2. Push-Ups
a. This is great for the chest, shoulders, triceps and core muscles. It is probably the most popular strength training exercise of all time. You may vary it by putting your toes on an incline etc.
3. Bent-Over Row
a. A recent addition to my favourites. It works muscles of the upper back as well as biceps. Your feet should be shoulder width apart and knees slightly bent. Flex forwards at the hip. Hold the weights beneath the shoulders, then flex elbows and lift both hands towards the sides of the body. Now slowly lower hands to starting position.
4. Abdominal Crunches
a. To avoid injuring your neck make sure you keep it in-line with your spine. To make life easier you could keep looking at the ceiling while you crunch. If at any point the ceiling (or sky) is out of view then your technique is wrong.
AS ALWAYS LAUGH OFTEN, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)

written by Dr. Kojo Cobba Essel
Moms’ Health Club

Arthritis - 3 Tips to Help Slow Its Progress

The main factors for susceptibility to arthritis are age, sex and it being heredity but there are steps you can take to minimize the onslaught of this debilitating condition.

Adopting a healthy lifestyle is one option this includes exercising, eating correctly, practicing weight loss and using a safe natural herbal supplement.

More than 200 types of arthritis have been identified. While the more severe forms are crippling, the milder ones often go unnoticed, the most commonly occurring form of joint inflammation is osteoarthritis, which is caused by wear and tear of a cartilage. Rheumatoid arthritis is the second most common form. Arthritis statistically is known to affect three times the number of women as men and has been found in the bodies of young adults.

It is a common misconception that arthritis only affects older people, the fact is, that it can strike at any age.

Arthritis is known to be present in the bodies of around 20,000 children worldwide some as young as 12 years old. The signs of arthritis in children are often overlooked, these errors can be attributed to insufficient training in rheumatic diseases. In their five years of education, most medical students undergo a mere, two weeks, training period in rheumatology.

According to Peter Prouse, a rheumatologist at North Hampshire Hospital, it is very important to identify the condition at the earliest possible point in children. He states "The majority of children disabled by the disease are the ones who are mis-diagnosed in the first five years. This results in damage to the soft tissues around joints and the joint itself, they eventually cannot move either the knee or hip resulting in the wasting of muscles which inhibits normal mobility."

Here are 3 tips that may help reduce the progress of arthritis.

Weight Loss - When arthritis starts to set in people tend to lessen their physical activity due to the fear of the pain becoming too much to bear or causing further damage, this is the wrong thing to do as it can lead to the muscles becoming weaker which in turn can make you gain pounds or even cause obesity. Ensure that you have a healthy diet with ample fruit, fish, vegetables and a natural supplement if required.

Daily Exercise - like cycling, swimming or walking, to strengthen support muscles and keeping the joints moving helps with some of the characteristics of arthritis, these types of activity have helped many people cope with the discomfort caused by this painful disorder. Daily activity should also help muscle rejuvenation, relieve pain also help with the stabilization and ease the stiffness of joints.

Diet Control - Early research intimates that foods high in omega-3 fatty acids, ginger, glucosamine (extracted from shellfish) and chondroitin (from cow cartilage) can reduce inflammation and pain and have a strong anti-inflammatory effect on arthritis. For more information, please go to:

Article Source: http://EzineArticles.com/?expert=Parrichat_Jenjatkhan

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