13 Tips for healthy and strong Return

13 Tips for healthy and strong Return - The three weakest links in the body are the neck, knees and back. If any of these three parts are down, you know.  

Your whole day is affected. With winter on its way and shoveling snow around the corner, you need to be very careful with your back.

Almost everything you do affects your back. Most people will have back pain at some point in their lives. Back pain can be caused by excess weight, perform repetitive movements, sitting, standing, stress and improper lifting procedures. The back is very complicated and care now can go a long way toward preventing many forms of back problems in the future.

Here are some tips to keep your back healthy and strong:

1. Practice good posture. Slouching puts too much pressure on your back.

2. Maintain a healthy weight. Excess weight stresses the back.

3. Eat healthy. We need calcium and vitamin D, among other nutrients to keep bones healthy.

4. Stop smoking. Studies suggest that smokers are more likely to have disk problems.

5. Strengthen the abs and back. Keeping your abdominal muscles strong and maintain good posture, you will create a "belt" around your natural body to give good support.

6. Keep the spine supple with yoga and gentle exercise. It has been said that the spine flexible is the secret of a young body.

7. Exercise regularly to keep your body fit and strong. Many back injuries occur when people who are not active play a vigorous game of soccer or softball on the weekend. Condition your body with regular exercise so that you can play sports without pain.

8. Reduce stress. People often strained tense back. Get enough sleep, exercise, be positive and practice deep breathing regularly.

9. Be comfortable. Avoid restrictive clothing shoes and high heels that can put stress on your back.

10. If you stand for long periods of time, lift one foot on a box to reduce the pressure on your back. Check your posture and try to keep the natural curve of the spine. Take frequent breaks if possible.

11. If you must sit for long periods of time, get up every 30 minutes, walk and do some stretching.

12. If you work on a computer, adjust your chair so that your wrists to elbows are parallel to the floor and the screen is at eye level.

13. Use your legs to lift. Bend your knees and stretch your legs while lifting. This puts less strain on the back.

Often we do appreciate a healthy back until we caught up with a bad one. Take a proactive approach to strong, healthy and free of pain.
By: Chrissy Macdonald   

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18 little known ways to lose weight

18 little known ways to lose weight - Losing weight is much easier than you think. No need to pay tens of books or hire an expensive personal trainer because all you need is sitting on the fingertips.

Here are 18 little known ways to lose weight.

1. Drink water with every meal
Studies have shown that drinking water with each meal can reduce the amount of food you eat during a meal. It will also help you stay hydrated and improve the functioning of your digestive system.

2. Eat 5-6 small meals a day
Eat 5 or 6 small meals each day will speed up your metabolism and help you lose weight more easily.

3. Look at the blue
The researchers found that the blue color is a natural appetite suppressant because blue is not a color that the brain traditionally associated with food. You can enter using blue blue clothes or using blue plates.

4. Use a pedometer and aim for 2000-3000 pesos a day
Using a pedometer can help you keep track of your movement and losing weight faster. It is recommended that you aim for 2000-3000 steps a day to lose weight.

5. Write down everything you eat
Carrying around a food diary detailing everything you eat, you will be more aware of what you put in your body. Chances are that you will change your eating habits after doing this because you know exactly what you are doing wrong.

6. Prepare your meals in advance
Prepare meals in advance can save time, money and calories. Cook all your meals in advance and have them ready to go for lunch, dinner and breakfast. Just having meals automatically lists force you to stay on track. 

7. Reduce food intake as day follows
Since the body is more active during the day, it is recommended that you eat more of their food during the day and gradually decrease the amount as the day continues. You should eat the morning and less at night.

8. Make small changes
Rarely drastic changes tend to work for weight loss over time. The best thing to do is to apply small lifestyle changes that are durable for you.

9. Exercise for 30 minutes at 1 am
People who exercise tend to do it constantly for about 30 minutes to 1 hour in the morning. It is always beneficial to exercise later, but it is easier to maintain the habit if you do it in the morning.

10. Take an appetite suppressant
By taking a natural supplement that can suppress appetite and increase the capacity of burning fat can give a boost to weight loss program. An example is phen375, secure and available without a prescription.

11. Use smaller plates
You will not eat especially if you have smaller plates and psychologically to make the body feel like you've eaten enough food.

12. Do not eat in front of television
Eating in front of TV reality will make you eat more food. If you eat at a dinner table, then chances are you'll be more aware of what and how much.

13. Chew
The reason why many people eat a lot is that they rarely take the time to chew your food. Chew food will make you eat less food and more satisfaction from food. 

14. Plan your meals and use a shopping list
If you plan your meals and use a shopping list, it is likely that you will have more healthy foods in general. Much of junk food that people buy because they have a shopping list and tend to take everything they see.

15. Know when to cheat
Sometimes you have to have that piece of chocolate cake or ice cream scoop. It is essential to allow you to take a break to make lasting changes in your diet. It is simply unrealistic to say that you will never eat another dessert.

16. Search companion weight loss
Having a partner in your weight loss journey will help you stay on track, as it will be responsible for someone else. Set goals with a body and help each other along the way. 

17. Reduce stress levels
Stress is a major contributor to weight gain, it will reduce the stress of losing weight. This could mean meditation, writing or finding a hobby that you find relaxing.

18. Get at least 6-8 hours of sleep
Sleep more at night will reduce stress and help maintain long-term weight.

Weight loss is really a simple journey that begins a step in the right direction. Apply these tips to your weight loss if necessary staff travel and see the pounds drop off. 
By: Oumizou 

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Yoga for Better Sleep

Yoga for Better Sleep - Yoga is a gentle and refreshing to relax your day form. A national survey found that over 55% of those who think yoga helped him get better sleep.  

Over 85% said that yoga helps reduce stress. You can use support accessories such as necklaces, blankets and blocks to ease so you can stay in the position longer and keep breathing poses.

His breathing is key to relaxation in these poses. Breath in yoga is just as important, if not more important, than physical posture. Use a gentle technique called yoga breathing Ujjayi, calming breath, also known as breath or victorious breath of ocean. Inhale deeply through your nose.  

With your mouth closed, exhale through your nose while tightening the back of the throat, as if you say "ha," but keep your mouth shut. This end should look like ocean waves (or Darth Vader from Star Wars). Use this slow and steady breathing to calm yourself in each of these positions.

The practice of these yoga poses before bed and just stay on them about 3-5 minutes each. Use your breath ocean in each set, with the exception of corpse pose, where the normal breathing returns.

These seven restorative yoga postures to relieve tension and stress at the end of the day. The more you practice these poses regularly, chances are you can get a good night rest.

1. Flat knee Child Pose (Balasana)

This resting posture provides a sense of calm and stability. Be careful if you have hip or knee injuries.

       *  Kneel on the floor and bring your toes together.
       *  Spread your knees or shoulders wide hips as wide as the edges of the carpet.
 
       *  Exhale and sink your chest on your thighs.
       *  Let your hands relax with his chest, so that your arms are pointed at the back of the room, palms up. This should relieve the tension of the shoulder by extending the shoulder blades away from each other.

       *  If you want a more active attitude, reach your hands forward, palms down on the carpet.
 
       *  Keep your forehead on the floor. Stretch the top of each side carefully. This releases tension in your forehead.
 
       *  Breathe slowly and regularly, and nose.  

2. Standing Forward Bend (Uttanasana)

       *  It looks hip width apart feet. Inhale deeply.  
       *  Exhale and extend your torso forward and his legs to lengthen the spine.  

       *  Keep on your elbows or let your hands rest on the floor or buttons.  

       *  Do not force to reach the ground in the goal is not to get a perfect shape, but lengthen the spine and relax your neck and shoulders. 

This tilt tension forwards allows you to defend your neck and stretches the hamstrings, calves and hips gently. Be careful if you have a bad back.

        *  If it is difficult for hands to reach the floor or the back is uncomfortable, place shims under each hand to provide more support.

        *  Inhale and exhale through your nose slowly and gently.
        *  If you have tight hamstrings, keep your knees "soft" bending slightly so that your chest can relax on the thighs.
 
        *  Gently shake his head "yes" and "no" to unwind and relax the neck muscles.
        *  To get there, walk slowly roll to avoid dizziness. 

3. Standing Forward Bend middle (Ardha Uttanasana) wall

This is another change in posture, standing forward bends. Video available here.  
 
       *  Place your mat perpendicular to the wall. 
       *  It seems almost a foot away from the wall.  
       *  Your feet should be shoulder width apart and hips parallel to the edges of the carpet.  

       *  Press your hands against the wall with your palms on the hips spread.  

       *  Step back with your feet hip-width apart and lower your torso back to a flat position so that the torso is perpendicular to the ground.  

       *  Use your hands to press the opposite wall you stretch your back.  
       *  Click on the four corners of your feet. 
       *  Keep your ears in line with your arm.  
       *  Adjust your distance from the wall to make sure your body is at a 90 degree angle (L-shaped).  If you are too close to the wall, back and arms can not be fully extended. If you are too far from the wall, you will not be able to lean forward enough.  

       *  Keep breathing deeply while pressing the wall away from you with your palms. 

4. Reclining Bound Angle (Supta Baddha Konasana)

This posture relieves on your hips and groin. Be careful if you have knee injuries, hip or groin.

         *  Lie on the mat.
         *  Bend your knees and place your feet on the floor near his tailbone.

         *  Bring the soles of your feet together and allow your knees to relax away from the other, while placing blocks or firm pillows under your knees on either side to support her hips.

         *  If you have narrow hips, you can adjust your feet so they are further away from your tailbone or add other blocks or pillows under your knees for extra height.

         *  Relax your arms on the floor about 45 degrees from your torso, palms facing the ceiling.
         *  Do not press your knees to create additional stress. Gravity is already doing the job.
         *  You should feel a gentle stretch in the hips and groin, but should not be painful. 

5. legs the wall pose (Viparita Karani)

At the end of the day, especially if your job is to stay on your feet, ankles and feet swollen and can get tired. This simple pose helps your recycled bloodstream.

         *  Find an empty space on your wall and place your mat perpendicular to the wall.

         *  Sit on the mat and bring your side of the left or right wall as close to your body responds to the side wall.
 
         *  Lie on a stretcher and gently hold your legs up the wall.
         *  Relax your arms at your sides.

Optional: You can add support a firm rolled mat or pillow under your tailbone to share your tailbone added.  

 6. Corpse Pose (Savasana)

Corpse pose is the last traditional home practice yoga poses. You can leave the breathing returns to normal in this pose.

         *  Lie on the mat.

         *  Hug your knees to your chest hard and take a deep breath.

         *  Exhale and stretch your legs away from you, keeping your tailbone grounded on the mat.

         *  Your feet should be shoulder width apart hips and relaxed away from each other, towards the edges of the carpet.
 
         *  Let your lower back soft and relaxed. You should not feel any pain or pressure in the lower back.
 
         *  Relax arms at your sides, palms up.
         *  Make sure your shoulders are not hunched, and if so, relax your shoulders away from your ears.

       Optional: Place a folded towel over her eyes to block all light.

 7. legs on a chair Pose

This position is useful for people who may have greater difficulty fully extend your legs up the wall because of back injuries, knee or lower hip. You can find a video of how to get into this pose here.

        *  Place a chair at the end of your yoga mat for you encounter.
        *  Place a towel or a folded blanket on the seat of the chair. Depending on the height of the chair, you may need a couple of folded blankets under the sacred well.

        *  Sit close to the mat, with his seat near the front of the chair.
        *  Lie on one side with knees bent in a fetal position. Scoot over the mat center.
        *  Riding on the back with knees bent so your calves can sit on the chair seat.
        *  Your thighs should be at a 90 degree angle to the shins.
        *  Keep your arms relaxed at your sides, palms up. 
By: Marlynn Wei, MD, JD
 

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Heart healthy diet

Heart healthy diet - Why is it so important to a healthy diet for the heart?

It helps you control your weight and reduce the risk of a heart attack. Obesity is a leading cause of heart attacks in the United States.

What for?

A large percentage of Americans consume a diet rich in saturated fats and sugar.

You should eat foods that are high in fiber, protein, vitamins and minerals. Avoid foods that are high in fat, salt and sugar. 

Here are some tips to help you create your own healthy diet for the heart:

Eating fresh vegetables: There are many vegetables that can be eaten raw as snacks. Carrot sticks, celery, red peppers, snow peas and green beans, make excellent snacks. Eat plenty of green leafy vegetables like spinach, bok choy, romaine lettuce and cabbage. All these vegetables are rich in essential vitamins and minerals and help keep your heart healthy.

Fresh fruits: rich in vitamin C and a great substitute for sugary foods are pineapple, orange, banana, apple and strawberries. All are readily available in your local supermarket. The next time you feel like something sweet, pick up a piece of fruit and get rid of cravings.

Lean protein: eat skinless chicken, fish, seafood and lean red meat. They are packed with protein and essential amino acids that help keep the heart healthy.

Beans and legumes: They are low in fat and high in fiber. These little wonders are super foods that can help balance your protein needs, if you do not eat meat. Chickpeas, beans, beans, kidney beans and beans are easy to prepare and are great when added to stir-fries.

Almonds: They are rich in protein and essential fatty acids. Only a handful a day can give you the boost of energy you need. Instead of snacking on a bag of chips, try some nuts in place.

Stay hydrated: The human body contains 70% water. Most people are chronically dehydrated or dehydrated. It makes you feel hungry when you're really thirsty. Good clean, clean and pure water toxins from your system and cleanses the blood. Healthy blood means a healthy heart. Drink at least ½ gallon of drinking water a day to stay hydrated.

Exercise: Your heart exercise to stay healthy needs. Improves cardiovascular health, help control your weight and gives you more energy. Only 30 minutes of exercise a day can make all the difference in your heart.

So remember to take this information to heart; It is very important to a healthy diet for the heart!Learn how to get the health benefits of a balanced diet, a pleasure and effective exercise program, having better sex and live a healthier life and more active go health Tips for Women [www. healthtipsforwomen.com] you want to get health and beauty tips for strong women and active today and learn how to live longer and live strong!

Discover the benefits of living a healthy life and see the benefits that a well-balanced diet can do for you. For more information on weight loss, healthy living, getting the proper diet and exercise and other health tips go to: Health Tips 101
By: Joel Gray

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How to keep your heart strong and healthy

How to keep your heart strong and healthy - Ninety-nine percent of heart disease can be prevented by changing diet and lifestyle, "said Dean Ornish, MD, a clinical professor of medicine at the University of California at San Francisco and author of Dr. Dean Program Ornishs.

Some types of fat appear to increase levels of LDL "bad", which line the arteries with plaque and can cause heart attack or stroke. While it is good fat, the fat hand as monounsaturated (think olive oil and avocados) and polyunsaturated, such as omega-3 fatty acids (found in sunflower oil, soybeans, and some fish) levels of LDL - low and increase levels of "good "HDL cholesterol.

Here are some of the right way to keep the heart healthy and strong, you could take it as a reference and healthy living habit.

1. Replace prunes or apple butter in cooking mashed recipes. 
2. Exercise! Research shows the best aerobic athletes tend to live five years. 
3. Reduce salt intake by replacing canned vegetables with ice. 
4. See the glass half full. The positivity is associated with a stronger heart. 
5. Choose potassium! This mineral helps balance sodium levels (a major culprit in damaging our hearts).

6. Take a square of 70 percent dark chocolate. It has powerful antioxidant and anti-coagulation. 
7. Know the symptoms of hypertension? Trick question: There are none! Having a pharmacist or your doctor SEE this week. 
8. Replace the desk chair with an exercise ball. It is a great way to burn extra calories and increase core strength. 
9. What motivates you to stay healthy? Write the reasons on sticky notes and post them at work and at home to remember and inspire. 
10. Learn to say no. Say yes to everything can lead to stress and poor health.

11. Experiment with whole grains: Test pot barley, teff, buckwheat, millet, bulgur or quinoa and berries. 
12. Go nuts! Studies show a handle five times per week reduces the risk of heart disease. 
13. Stay calm. When anger rises, your blood pressure may also increase. 
14. Serve lentils, beans or tofu as the main place of meat. With some relish that really shine! 
15. Choose a pedometer. Try adding 100 steps in total every week.

16. Avoid added sugars. Enjoy your coffee or tea with cinnamon instead. 
17. Commit to Fitness: Walk any distance that is 10 minutes or less. 
18. Stock your refrigerator with low fat or nonfat dairy products.
19. For romantic comedy. Science Links watching funny movies with beneficial blood flow throughout your body. 
20. Do you like. A strong heart is emotionally and physically fit.

21. According to the best heart doctors, exercise is like a dream: you can not supply. Get up, go ahead! 
22. stretch! Flexible muscles mean flexible arteries. 
23. LOL ASAP: Laughter really is the best medicine. Relieves stress and improves the immune system. 
24. Start a new Thanksgiving tradition. Take the time to walk with your family and friends to enjoy the fall colors.
25. Dine right! Search keywords like baked, broiled, poached or steamed from the menu.

26. Lift weights: For each pound of muscle you build, you will burn an extra 10 calories each day. 
27. Clarify a cold morning. Taking a low-calorie London Fog with Earl Grey tea, vanilla extract and low milk steamed fat. 
28. Great B vitamins - that raise good cholesterol by 15-35 percent. 
29. Make a stress inventory. Take five minutes to see where tension remains: jaw, shoulders, neck. Now, breathe, stretch, relax! 
30. Calendar More dinners. Families dine together to make healthy decisions together.

31. releasing the pressure and perfectionism. Relax and pamper yourself. 
32. Ditch the soda. A window one day can add up to 15 pounds in a year! 
33. Serve a bowl of soup made with low sodium broth. 
34. Snack on raw vegetables instead of chips when you feel like a small crisis. 
35. Use bowls and smaller plates at home. Portion control protects your heart.

36. Mothers-to-be low-impact exercise to give babies a head start on heart health. 
37. stressed? Take a pencil. Writing about stressful events can help release negative emotions and feel better. 
38. Create a room without stress. Turn down the thermostat and try earplugs and light-blocking curtains. 
39. heart healthy new sample, such as soybean, safflower and sesame. 
40. Try a pause time and the gym instead. Stash elastic bands and skipping rope in his bag.

41. This week we have a cozy movie night. Serve fat cocoa and popcorn seasoned with Cajun spices. 
42. Stressed? He speaks with a friend. It'll make you feel better and maintain unhealthy stress levels down!
43. Forget about frying! Try steaming, roasting, baking or food for healthier meals, as a starter. It fills you up without adding calories mega! 
44. Toss some chia seeds on your salad for a heart stroke fiber and healthy omega-3 fatty acids. 
45. Schedule a weekly training time with a friend. Studies show that losing more weight all!

46. ​​Salt Easy! Try not more than 2300 mg per day (which is a teaspoon). 
47. up the volume! Listen to music from well-hormone release. 
48. Clinging to release anger heart pain of frustration. Repeated episodes can be thickened artery walls.
49. Smile! When the beam outside the beam inside as well. The search connects happiness with strong hearts. 
50. Replace screen time with face time. Limit television to two hours a day.

51. Reaching family and friends. Socializing is good for your heart!
52. Hours of relaxation in your week. Try tai chi, yoga, meditation or a quiet walk in the park. 
53. Enjoy the bounty of the fall: Get fennel, okra, beans, corn, onion and squash at the end of summer in your plate. 
54. To make the wait less stressful, keep Sudoku puzzles, knitting or a book in his bag. 
55. curb cravings with healthy snacks: low-fat cheese and grapes or celery, or a handful of walnuts and a pear.

56. Leave the car at home! Try walking, cycling or public transport to get where you need to go. 
57. Window-shopping is good for you! When it's miserable outside, hitting the mall for 30 minutes of brisk walking. 
58. This is the margarine does not mean it is healthy for the heart. Check the label: Must be non-hydrogenated and trans fat. 
59. Move your feet with the motivation: Register for a fun run or a charity walk for a good cause. 
60. You can not say no to a friend? Promise your BFF be active with it - you're more likely to go!

61. Discover your city with a guided walk or take an afternoon to explore a new neighborhood on foot. 
62. Get tested! Fifty percent of women have high cholesterol.
63. Freight less about the future. Excessive anxiety can highlight your heart. 
64. Say thank you! Expressing gratitude reduces stress, which can help take the extra strain on your heart. 
65. Substitute lean ground turkey meat. It has less saturated fat.

66. Add more color to your plate. You can improve heart health immediately climb your intake of fruits and vegetables. 
67. Visualize a healthier life. It is the first step to make lasting changes. 
68. Measuring blood pressure at the pharmacy. Half of all people with high blood pressure do not know. 
69. Other pureed vegetables in sauces and soups for a boost in stealth health! 
70. Stick to low GI foods. They can cause less sugar spikes in the blood, which means less stress on your heart.

71. Eat whole fruit instead of drinking fruit juice, insoluble fiber. 
72. Get used to the restaurant: always take home a bag for the dog. 
73. Ponte first. Smoke free stay, eat well and exercise; these are some lifestyle changes that can reduce the risk of heart disease and stroke by 80 percent. 
74. Relax. It is good for the heart and soul. 
75. Experiment with a new Indian Dahl recipe. Legumes I not tasted so good!

76. healthy sex lives make for heart health. A sexy session can be as good for the heart as a brisk walk. 
77. Try tabbouleh! It is a great way to get more whole grains tasty. 
78. Examples of new gaps Try peanut, hazelnut or almond butter on bread. 
79. Join a community garden in your area. Gardening reduces stress and can burn 400 calories per hour! 
80. Quit smoking - No butts about it! Smokers are three times more likely to die from heart disease.

81. Sunbathing! A good dose of vitamin D keeps the healthy cells of the heart. 
82. Put the first sleep (aim for at least seven hours). Sweet dreams make hearts happy.
83. Brush and floss! They are used to freshen breath. Good oral health can reduce the risk of heart attack.
84. Check the nutrition labels: If sugar is the first or second ingredient, just say no! It is not a healthy choice. 
85. Work on the exercise whenever you can. In the office, crouched up almost sitting in his chair. Do 15 repetitions. Easy!

86. I live in a "healthy heart bell. Grocery stores and walking distance to parks encourage the occasional exercise. 
87. Freight less about the future. Excessive anxiety can highlight your heart. 
88. Plain popcorn is a healthy snack for the heart! 
89. Be aware of every bite. Slow down and savor the taste. 
90. Ditch fried and commercial bakery foods. Dramatically increase the risk of heart disease!

91. Be good for your heart now. Seeds are planted early in the disease. Stop them before they take root.
92. Use healthy fats like olive oil pressed cold, extra virgin on your salad.
93. Draft Start! Foods rich in fiber are the best ways to help prevent heart disease.
94. Building a better breakfast. Oatmeal is a healthy start for the heart (extra points to sprinkle flax seeds on top).
95. Take time to cuddle. A little tight can help lower blood pressure and reduce stress.
96. Play a sport you like! A heart is a happy heart condition.         
The source of the article here.
 

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