Longevity – 18 Unusual Secrets , Part 2

Once it was rare for someone to celebrate a 100th birthday, but not so much anymore. More and more people are living longer, more comfortable and healthy lives than ever before. The good news is that half the children born in the developed world this year may be celebrating that milestone 100th.

Continuing our series of tips for living longer, here are nine more smart, research-backed tips on how to increase the years you have, and make them good years.

1. Lose weight: Nobody likes to hear this kind of tip, but if you’re carrying too much weight and you lose even some of it you protect yourself against diseases like diabetes, heart disease and more. Fat in the belly area is particularly bad – a 5-year study of African Americans and Hispanics finds that eating more fiber and regular exercise are two effective ways to get rid of that belly fat.

2. Keep moving: Here the evidence is impressive; those who exercise regularly live longer than those who don’t. There are dozens of studies that have shown regular activity (2.5 hours of moderate exercise a week) cuts the risk of heart disease, stroke, diabetes, even some cancers as well as depression. It might even keep you mentally sharp as you age.

3. Drink in moderation: Get this; heart disease is less common in those who are moderate drinkers (one drink a day for women, one to two for men) than in those who don’t drink at all. Of course too much alcohol adds belly fat, boosts blood pressure and can bring on many other health problems and no one advises you to start drinking if you don’t already.

4. Get spiritual: Those who go to religious services tend to live longer than those who never go. In a 12 year study of those over 65 years old, people who went to services more than once a week had higher levels of a key immune system protein than those who didn’t go to services. It seems the strong social network that comes to those who worship together may contribute to longer life and better health.

5. Forgive: Letting a long held grudge go has unexpected health benefits to the body as well as your spirit. We know that chronic anger is linked to decreased lung function, heart disease, stroke and other dangerous conditions. Forgiving cuts anxiety, lowers your blood pressure and helps you breathe more easily and fully. What’s more, the benefits only go up, as you get older.

Continues below…


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Longevity – 18 Unusual Secrets , Part 2 Continued…

6. Use safety gear: Accidents are the 5th most common cause of dying in the
United States, and the top cause of death for those aged 1 to 24. Wearing your
helmet, seatbelt and other safety gear is a smart way to up the odds that you’ll
live a long, uninjured life. In the event of a car crash, your seatbelt cuts
the risk of death (or serious injury) by half. On a bike, most deaths come from
head injuries, so the helmet is a must.

7. Sleep: Getting the right amount of good, restful sleep can bring down the risk of obesity, diabetes, heart disease as well as mood disorders. Sleep also helps you recover from illness faster. Sleeping under 5 hours a night boosts the risk of early death, so make sure you’re getting more than this on a regular basis.

8. Manage stress: Stress management may help hold off heart disease or perhaps reverse it according to Dean Ornish, MD who has published research that suggests lifestyle changes can have such an impact on the body. Of course you can’t avoid stress completely, but there are easy to learn, effective techniques to manage and control it… to keep it from taking hold and taking over. Yoga, meditation, deep breathing all work great.

9. Have a sense of purpose: Finding hobbies or other interests that have meaning for you may help lengthen your life according to Japanese researchers who found men with a strong sense of purpose were less likely to die from stroke, heart disease or other causes over 13 years compared to those who did not have that strong sense of purpose. It may also foster a reduced risk of Alzheimer’s disease according to a study at Rush University Medical Center.

To your good health,

Longevity – 18 Unusual Secrets, Part 1

It’s not just about living longer, you want to live better. Today many people in the world are living more years, more comfortably and in better health than anyone ever thought possible. Researchers are uncovering many things that you can do, right now, to help add to the number of years you have here on Earth.

In fact, there were so many intriguing, research-backed suggestions they simply would not fit in our typical format. Here are the first 9 tips anyone can do to live longer…

1. Protect your DNA: As we get older, the ends of chromosomes (telomeres) get shorter and this appears to be what makes us more vulnerable to disease. A pilot study found that lifestyle changes boosted levels of an enzyme that lengthens telomeres. Other research is showing that diet and exercise can protect telomeres. Fascinating that healthy habits may actually be able to help manage aging at the cellular level.

2. Be conscientious: A study from 80 years ago finds that one of the best predictors of longevity is a conscientious personality type. These people make choices that bring stronger relationships and better work life, while also offering a health benefit.

3. Have good friends: Science is showing that friends are more than good companions, they can also help you live longer. An Australian study found the elderly people who were very social were less likely to die over ten years compared to those with the fewest close friends. An analysis of 148 studies also supports the association between abundant social connections and living longer.

4. Choose friends wisely: The habits (good and bad) your companions have are very likely to rub off on you. Studies have found that obesity is socially contagious; your chances go up 57% if you have a friend who’s obese. Smoking, drinking to excess and drug habits are also spurred by those you spend lots of time with – so choose with care.

Continues below…


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Longevity – 18 Unusual Secrets, Part 1 Continued…

5. Stop smoking cigarettes: By now you’ve heard it’s a good idea, but how beneficial might surprise you. Based on the findings of a 50 year British study, quitting at 30 years old could up your lifespan by nearly 10 years, at 40 years you get an added 9 years, by 50 the number drops sharply to just 6 years, and quitting at 60 adds an estimated 3 years to your life expectancy.

6. Nap: It’s true that a siesta is standard practice in many parts of the world, and there’s evidence to back the idea that napping might help you live longer. A recent study that included 24,000 suggests that regular nappers were 37% less likely to die from heart disease than the occasional napper might be. Perhaps the nap helps your heart by keeping levels of stress hormones in check.

7. Follow a Mediterranean diet: You knew it was coming, advice on how to eat. An analysis of 50 studies, including over half a million subjects, shows the impressive benefits of eating this way. The diet is known to include plenty of fresh fruits, veggies, whole grains, olive oil and fish and appears to significantly lower the risk of potentially dangerous metabolic syndrome.

8. Eat Okinawan: Once this area had the longest life expectance in the world, which researchers attribute to the natural diet of the area – high in green/yellow veggies and low in calories. Some Okinawans only eat 80% of the food on their plates, though as these traditions have faded away, life expectancy in the area has dropped.

9. Get married: More than one study has found that married people tend to outlive their single counterparts, and experts think this is a result of the social and economic support that comes with being married. Those who are divorced/widowed still have lower death rates than those who’ve never taken the leap.

More secrets to living longer to come in part two.

To your good health,

Childhood Obesity Caused By Specific Type Of Packaging

Important news on BPA (bisphenol-A), one of those chemicals that’s nearly impossible to avoid – it’s in just about everything – plastics, the lining of aluminum cans, cash register receipts. We know that this compound can disrupt the endocrine system and that’s been associated with effects on health. Recent research has tied exposure to BPA to an increased risk for asthma, heart and kidney disease, thyroid problems and even changes in the brain.

Now a new study finds that young girls who are exposed to high levels of this chemical risk becoming obese. BPA could be what’s known as an environmental obesogen – a compound that disrupts the natural development/balance of lipid metabolism. This can, and does, lead to obesity. It makes experts wonder, could all the exposure to BPA be partially responsible for the obesity epidemic?

The study included over 1,300 children (grades 4-12) who were going to school in Shanghai. Urine samples were taken from the students to determine BPA exposure. They also examined the subjects for other risk factors involved in childhood obesity including what they ate, how active they were and a family history. The subject children were then divided into groups based on BPA exposure.

The team saw that girls from 9 to 12 years old, who had higher than average BPA urine levels were two times more apt to be either overweight or obese than those with lower than average levels. Girls with “extremely high” levels of BPA were five times more likely to be in the highest weight percentile group for children their age. There was no risk increase in girls over 12 or in boys at any age.

It may be that girls in the throws of puberty are more sensitive to the impacts of BPA on both energy balance and fat metabolism.

This study comes on the heels of research in September 2012 that uncovered that kids with the highest levels of BPA exposure, also measured through urine samples, were two times more likely to be obese compared to children with the lowest levels. What’s more, it didn’t matter how many calories they were eating.

Continues below…


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Childhood Obesity Caused By Specific Type Of Packaging. Continued…

Since 1980, obesity rates have nearly doubled in the world according to figures from the World Health Organization. There are currently more than 1.4 billion adults, another 40 million children who are estimated to be overweight. Nearly two thirds of U.S. adults are overweight or obese, one third of kids and teens according to reports from the Centers for Disease Control and Prevention.

The U.S. Food and Drug Administration claims that BPA is safe at the very low levels that are found in some foods, though the agency is conducting more studies to see if the chemical is safe as it’s used in packaging. As recently as June 2013 consumers were reassured that the currently approved uses of BPA in food containers and packaging was indeed safe.

BPA has been formally banned from baby bottles and sippy cups since last summer, though many companies had already been removing the chemical from these products anyway. In March 2012 the U.S. FDA rejected a petition for a full ban on BPA, citing a lack of evidence to support such an action.

The findings of this latest research add fuel to the fire concerning the ban on BPA in food uses. Environmental chemicals can certainly contribute to the obesity epidemic and thus we should try to control exposure, especially of youngsters, whenever possible.

To your good health,

The Beauty Diet : Keep Your Body Fit And Toned

There’s a school of thought that says fat, or more specifically brown fat, is your friend, that you need it to stay young looking, keep your body fit and toned. According to the author of The Brown Fat Revolution, Connecticut based plastic surgeon James Lyons, it’s the yellow fat in your body that makes you look flabby and old. Brown fat gives skin volume for a better look. Dr. Lyons has spent a career looking at fat under the skin, and has seen how diet and exercise can change your fat, rejuvenate your look and even have you dropping a few pounds to boot.

Yellow fat is known to be the natural way the body stores extra calories, brown fat, found in far smaller amounts burns calories to generate heat. Babies and young children have a high amount of brown fat in the body to help them stay warm. As we get older we lose brown fat.

Lyons’ book isn’t presenting a weight loss diet as much as it is an eating and exercise plan that helps increase your metabolism, get rid of that yellow fat and replace it with the healthier brown fat. The bonus? You can expect to lose weight on this four week eating plan that alternates between high carb and high protein days along with 20 minutes of exercise a day, focused on strengthening the core muscles of the body.

Lyons says that most women find they have more energy, and are less hungry, when following the eating plan outlined in the book. He also reports that you can expect to drop 10-12 pounds, and take of a few inches from your waist and arms during the four-week cycle.

Here are the guidelines for The Brown Fat Revolution Diet, a plan that people can stick with for life.

” Eat 6 times a day to keep your metabolism running evenly all through the day.

” Alternate carb and protein days. Protein days call for protein, low fat dairy, non-starchy veggies, low carb fruits and healthy fats. Carb days have you eating grains, starchy veggies, high carb fruits and small amounts of protein.

” Use the glycemic index to select your carbs, the high fiber ones such as fruits, veggies, whole grains and legumes are what you’re after.

” Protein should come from lean meats, chicken, seafood, eggs, soy, legumes, nuts and low fat dairy.

” Eat before/after each workout session.

” Make sure you eat a variety of foods.

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The Beauty Diet : Keep Your Body Fit And Toned Continued…


Watch portion sizes, keep them reasonable.

” Drink lots of liquids.

” Steer clear of processed foods, artificial sweeteners, colors or any preservative.

” Take a multivitamin and mineral supplement each day.

” On one day a week enjoy a “choice day” when you eat what you want that’s within reason, up to 2,000 calories. There are samples online, and in the book, of protein and carb days for you to use.

The idea of cycling carb and protein eating days is thought to control blood sugar levels, and this keeps yellow fat from building up according to Lyons. When you eat high fiber, low glycemic index carbs you handle insulin and levels of blood sugar in a healthier way so that you aren’t as likely to overeat. This cuts the yellow fat deposits and increases the amounts of brown fat as well.

To your good health,

Myths Health Rules

Strange but true… for some people there are healthy habits that are actually bad for them. While no one will argue that cigarettes and trans fats are bad for everyone, there is advice, repeated with just the same conviction, that is not be good for all people. Some can’t eat leafy greens due to medications they take for heart issues. Guzzling lots of water isn’t a good choice for those with bladder control problems. To help clear the air Prevention magazine has talked to experts to help you cut through the constant bombardment of health advice, to get the straight scoop on what to do, and what to check on first.

So, here we go:

Exercise outside is a simple, natural way to keep fit. Absolutely, unless you have heart disease, breathing difficulties or it’s an especially smoggy (humid) day. Research finds that the tiny particles in the air on these days can up the risk of heart attack. Your best bet is to move the workout inside on smoggy, especially humid days as air conditioned air can cut indoor pollution levels by up to 50%.

All exercise counts, even housework. While this is true for very sedentary people, those who are trying to prevent or treat heart disease need to do more activity than chores around the house. This work, while helpful and sure to be appreciated, just doesn’t get your heart rate up high enough, or for long enough to do any good in terms of heart health. For that you want 30 minutes of moderately vigorous exercise on 4 or 5 days a week.

Swimming is the ideal low impact cardio workout. Very true, except if you have asthma. The chlorine in a pool can actually trigger an asthma attack for some, and it may even raise the odds of kids developing the breathing problem in the first place. If you have asthma, (or have a child under 7 with allergies) find another type of low impact exercise and avoid highly chlorinated, indoor pools when at all possible.

Eat lots of dark, leafy greens. A rule that’s important to ignore if you take the blood thinner Coumadin (warfarin) which blocks the action of vitamin K. Getting too much of this vitamin in your diet can overwhelm the protection of the medication, something you don’t want to do. Keep servings of spinach, Swiss chard, and kale to one a day, if that. Be sure to talk with the prescribing physician about your diet when you begin taking this medication.

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Myths Health Rules Continued…

Drink 8 glasses of water a day. This is good advice, except if you have bladder
control issues where you’ll likely be advised to cut back a bit on fluids. Talk
with your own doctor about how much you should be drinking a day, and don’t worry
where it falls in terms of recommended intake. Remember that nearly 20% of your
fluid comes from the foods you eat according to the National Health and Nutrition
Examination Survey. If you pee every eight hours, and your urine is light in
color, you’re likely drinking enough for your body.

Get your blood pressure as low as you can. Unless you have coronary artery disease, keeping your blood pressure under 120/80 is a good strategy to avoid a stroke or heart attack. You don’t want to go much lower as lower pressure doesn’t supply the little extra push you might need to get blood through already narrowed blood vessels. A study of over 22,000 patients with coronary artery disease (who had not had angioplasty to clear obstructed vessels or bypass surgery to reroute blood) found that cutting the diastolic number to under 70 more than doubled the risk of heart attack or death.

Acetaminophen is the safest pain reliever. True, except for those times when you’ve had even one alcoholic drink (wine counts too), as even light drinkers can be doing damage to the liver. It’s best not to go over 2,000 mg of this pain reliever (though 3,900 is the daily maximum dose) on any day you have an alcoholic drink, just to be safe.

To your good health,

Cut Risk Of Disease By Eating Nuts

If you like walnuts, you’ll love this news. Research appearing in BioMed Central’s journal BMC Medicine suggests that those who eat nuts, especially walnuts, are more likely to live a longer life. Could it be that eating right has a significant impact on aging well? The longitudinal study found that eating nuts more than three times each week brought a lower risk of dying from cancer or heart disease, both dreadful, life-altering conditions.

Nuts have protein and good fats, as well as omega-3 essential fatty acids known to help regulate cholesterol levels and improve brain function. They are high in calories, so you need to limit your portion sizes – think a good thing in smaller servings, snack size is best. Unsalted and as close to natural as possible is also good. Vegetarians will tell you that nuts are a more healthy source of protein than fat ridden, chemical ridden meat, and while you may not agree, you can make a place for nuts in your diet and see what happens.

This latest study was based in Spain and included 7,000 older subjects (ages 55 to 90 years old) who were randomly assigned to follow a Mediterranean Diet that was supplemented with either extra virgin olive oil or nuts, compared to a control group who followed a low fat diet.

Remember that in Mediterranean parts of the world, nut intake is high compared to other nations. Those who ate nuts regularly often had a lower BMI and smaller waistline measures, while being less likely to smoke and more active than those who said they rarely (or never) ate nuts. In fact, eating nuts was linked to having a better diet in general – nut eaters also consumed more fish, fruits and veggies on a regular basis.

Nut eaters also had fewer cases of type 2 diabetes, or were less likely to be taking drugs for high blood pressure. Overall, those who ate nuts had a 39% lower death rate, walnut eaters a 45% lower risk of death than non eaters. Those who ate more than three servings of nuts a week cut their risk of death from heart disease by 55%, cancer by 40%, with a similar effect shown for the walnut eaters in the study.

Continues below…


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Cut Risk Of Disease By Eating Nuts Continued…

Experts don’t know how nuts are able to prevent premature death, and there’s
no known reason why walnuts should be so much better than other nuts. Walnuts
do have a rather high level of alpha-linoleic acid and phytochemicals, especially
in the skin, while also being great sources off fiber, calcium, magnesium and
potassium.

Beyond walnuts there are other tasty nuts to try. Almonds and pecans are also excellent nutritional investments, though like all nuts, they are high in calories, so watch how much you eat. Consider nuts a snack (7 walnuts a day is expert recommended), and do try to eat them unsalted and in their pure form.

An interesting aside: a different study conducted in 2012 by researchers from the University of Scranton in Pennsylvania found that compared to eight other kinds of nuts, walnuts were the ones with the highest levels of polyphenols. These are compounds that are believed to lower the risk of heart disease by bringing down blood cholesterol, improving the flow of blood and reducing inflammation. Sounds like walnuts have a whole lot to offer.

To your good health,

Proven Tips To Live Longer

What a lot of people miss in terms of health is that there are many things you can do, today, that reduce your risk of getting a disease that will take years off your life. Years you may want and wish for.

Here are ten suggestions to living longer brought to you by researchers.

1. Learn to play a musical instrument as Norwegian research finds that taking up a hobby from one of the arts has been linked with less depressed mood and better health. Not only that, you get to learn a new skill, meet people out of your usual circle and try something that’s always intrigued you.

2. Get more qualifications as the more exams you pass, the longer your life according to studies from the University of Arkansas. Then there’s this, the less well educated tend to do jobs that entail more risk, upping the chances for injury on the job.

3. Clean house as a study in Medicine & Science in Sports & Exercise found that men who cleaned for 20 minutes a day brought down their blood pressure by 13 points. Not only that, they had an uncluttered living space and happy living companions.

4. Live in a better neighborhood as the English Longitudinal Study of Ageing found that men from poorer locations suffer two times the age related ailments as those who live in more comfortable surroundings. If you can’t upgrade where you live, being aware of the risk gives you an extra motivation to do what you can to stay healthy.

5. Enjoy the view, as living by natural beauty adds an estimated five years to your life according to experts from Tokyo Medical University. Not only it is remove pollution from the air, but just looking out at them is a way to reduce stress and put a smile on your face.

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Proven Tips To Live Longer Continued…

6. Play board games, as according to experts from Harvard University, having fun is an essential part of longevity, and thus doing things you genuinely enjoy can be as good for you as exercising.

7. Buy a motorcycle as the intense concentration needed to control these machines serves to help your thinking skills. That is, assuming you choose to wear a helmet at all times and you are very, very lucky out on the road.

8. Think young, keep in mind that what you think about your age has more to do with how young you act/feel than anything else according to researchers at Purdue University. If you think age 70 is old, time to slow down, then you’ll do just that no matter how good you feel. Change how you think about age, before it’s too late.

9. Soak up the sun as a University of Warwick study found 42% of British men have a higher risk of life altering diabetes due to low levels of vitamin D. The sunshine vitamin is easy enough to get, just 10 minutes a day is all you need to keep levels in the right place.

10. Go vegetarian because researchers from Vienna University have found that vegetarians live longer than meat eaters. Likely this is due to a lower fat intake and the larger amounts of beneficial nutrients taken in instead.

To your good health,

10 Ways To Relieve Work Stress

We all know the feeling of work stress… it’s nasty and never ending. Sometimes stress can be motivating to be sure, but when it gets into the excessive ranges that’s when you need to take steps to manage things. So what is the best way to cope? Start by focusing on the positive aspects of your day, even if they’re the most simple, smallest things ever, to help improve your mood and confidence level.

Work stress can kick in because of things like a formal warning from a supervisor, bullying or victimization, more demands on fewer resources and management changes. Some of the symptoms most often associated with stress include a pounding heart or palpitations, dry mouth, headaches, odd aches and pains and a loss of appetite for both food and sex. Often people suffering stress assume they are alone, and potentially losing their mind. Neither is true.

Here are some good stress management tips for the workplace that help…

1. Write your stressors down, especially if you’re feeling overwhelmed. Jotting all the things pressing for your attention on paper (or electronically, as you like) can help you see things differently. You can prioritize more easily and move forward without feeling as tense and overwhelmed.

2. Call a loved one, as taking to someone you love; ups the levels of oxytocin, a feel good hormone in your body, and is bound to put a smile on your face.

3. Listen to music, as melodies offer a distraction that eases muscle tension and reduces levels of the stress hormone cortisol. In fact, studies have found that listening to Mozart can improve your creativity, communication skills and task performance. Imagine that.

4. Switch your morning beverage for a nice tall glass of ice-cold milk. It’s been shown to up your levels of serotonin, the feel-good hormone, and help you handle everyday tension.

5. Don’t take work home with you, as those who do have been found to be 20 times more likely to suffer heart problems. Stay late and get the job done – it’s quieter after hours. Plus when you leave work you’ll really be able to leave it behind you, with a sense of accomplishment.

Continues below…


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The Healthy Back Institute’s Back Pain Relief Journal

Jesse Cannone, co-founder of The Healthy Back Institute, has helped over 50,000 “lost cause” back pain sufferers finally get lasting pain relief. Now, he proclaims…

For 15 years their step-by-step system has helped over 50,000 people who’ve suffered from scoliosis … herniated discs … sciatica … arthritis of the spine … spinal stenosis … lower back pain … upper back pain and more…

It only takes a few minutes per day.

Click through to read their free report here today…
*Disclosure: compensated affiliate*


10 Ways To Relieve Work Stress Continued…

6. Stand your ground when warranted, while saying “yes” to added work might earn you brownie points in the short term, failing to deliver is a long term career killer. Have confidence in what you can, and can’t deliver and remind yourself that if you take on too much, you risk doing nothing well.

7. De-clutter your workspace as this help to clear your mind. Working in a clean, orderly place removes unneeded distractions (like cleaning up that mess) and helps you be more productive.

8. Count to ten in a foreign language. This type of mental activity distracts the mind quickly and efficiently enough to short-circuit your stress response. Take a few deep, cleansing breaths when you finish.

9. Walk away for 15 minutes, excuse yourself (if needed) and leave your work area. Go someplace where you can do some simple stretches which will leave you feeling calmer, and keep you from a career-busting boil over.

10. Play a video game, yup that’s right. Playing a simple, non-violent game can ease stress and lift your mood as well.

Remember that how you deal with stress in the workplace can foster some pretty unhealthy coping strategies. People smoke, drink too much, take other risks – none of these are good choices for your health (or career) over the long term. Recognizing and managing stress is a far better, healthier way to go.

To your good health,

Ways To Choose Healthy Fast Food

Let’s face it; there are times when fast food is the convenient, available choice. In fact, for 50 million Americans, it’s something they order every day even though we know full well that it’s not all that nutritious and loaded with calories. Eating at places like these might seem like a challenge to those healthy eating goals, but it doesn’t have to be. Start by checking the menu, or doing your own research on posted calorie amounts of offerings at the places you go most often.

Here are some things to think about…

-
Portion sizes: keep them small, although in the fast food world there may be
multiple sizes, always go for the smallest you can – regular or kid’s sized burger
(250-300 calories vs. 800 for double/triple sizes), small size fries. We often
eat what we’re served, so choosing a smaller size, sharing or taking half home
for later are good options.

-
Healthier sides: you can almost always find side salads with low fat dressing
choices, baked potato or fruit cup on the menu. Other tasty, healthy options
include corn on the cob, steamed rice, even baked potato chips are healthier
alternatives to greasy, salty French fries.

-
Go grilled: by choosing grilled, broiled or roasted leaner meats like chicken
breast or turkey, lean ham or roast beef, you get the taste without all the calories.
Fried, sautéed or breaded meats tend to be high in both fat and calories, so
these are the options you’ll want to stay away from, or limit.

-
Eat green: by selecting an entree salad topped with grilled chicken, veggies
or shrimp with dressing on the side supplies a satisfying meal that’s healthy
too. Avoid salads with deep fried shells or other fried toppings. Breaded chicken
(or fish) can also be a hidden source of calories. Be sure to skip the extra
like cheese, bacon bits, croutons that add calories without much else. Get your
dressing on the side. If you skip the dressing, most fast food places offer a
salad at about 300 calories.

Continues below…


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Ways To Choose Healthy Fast Food Continued…

- Drink carefully: many beverages you’ll find are higher in calories than you
might expect. A large regular soda has 300 calories in 32 ounces. The diet,
unsweetened iced tea, sparkling water, mineral water or just plain water
quenches your thirst for far less. Naturally shakes and other ice cream based
drinks
are a no-no (or rare indulgence) as they can have more than 800 calories,
as well as your allotment of saturated fat for the day.

-
Limit desserts: it’s healthy eating common sense, but you’re good intentions
can be fooled by the newer, smaller sizes of sweets now being offered on some
menus. They still pack a calorie punch; so consider them a once-in-a-while treat
not an everyday item.

The good news is that there have never been so many healthy fast food menu options. Everyone’s getting the message that eating healthy can taste good and also be convenient too. Remember too that you can always ask for changes to be made to a menu option, your certain not to be the only customer who does so.

To your good health,

Let’s face it; there are times when fast food is the convenient, available choice. In fact, for 50 million Americans, it’s something they order every day even though we know full well that it’s not all that nutritious and loaded with calories. Eating at places like these might seem like a challenge to those healthy eating goals, but it doesn’t have to be. Start by checking the menu, or doing your own research on posted calorie amounts of offerings at the places you go most often.

Here are some things to think about…

-
Portion sizes: keep them small, although in the fast food world there may be
multiple sizes, always go for the smallest you can – regular or kid’s sized burger
(250-300 calories vs. 800 for double/triple sizes), small size fries. We often
eat what we’re served, so choosing a smaller size, sharing or taking half home
for later are good options.

-
Healthier sides: you can almost always find side salads with low fat dressing
choices, baked potato or fruit cup on the menu. Other tasty, healthy options
include corn on the cob, steamed rice, even baked potato chips are healthier
alternatives to greasy, salty French fries.

-
Go grilled: by choosing grilled, broiled or roasted leaner meats like chicken
breast or turkey, lean ham or roast beef, you get the taste without all the calories.
Fried, sautéed or breaded meats tend to be high in both fat and calories, so
these are the options you’ll want to stay away from, or limit.

-
Eat green: by selecting an entree salad topped with grilled chicken, veggies
or shrimp with dressing on the side supplies a satisfying meal that’s healthy
too. Avoid salads with deep fried shells or other fried toppings. Breaded chicken
(or fish) can also be a hidden source of calories. Be sure to skip the extra
like cheese, bacon bits, croutons that add calories without much else. Get your
dressing on the side. If you skip the dressing, most fast food places offer a
salad at about 300 calories.

Continues below…


*Highly Recommended*

1 Quick Technique To Burn More Fat

Here’s Your Free Presentation To Discover:

The 1 sneaky technique to trick our bodies to burn more fat…

How a unique, simple and quick NEW way of moving eliminates fat – Hint: it’s the exact opposite of boring cardio, but with no cardio at all…

How a tasty little dish eaten late at night actually boosted the most powerful fat loss hormone in our bodies while you sleep…

Click through here now to discover how to burn more fat quicker today…
*Disclosure: compensated affiliate*


Ways To Choose Healthy Fast Food Continued…

- Drink carefully: many beverages you’ll find are higher in calories than you
might expect. A large regular soda has 300 calories in 32 ounces. The diet,
unsweetened iced tea, sparkling water, mineral water or just plain water
quenches your thirst for far less. Naturally shakes and other ice cream based
drinks
are a no-no (or rare indulgence) as they can have more than 800 calories,
as well as your allotment of saturated fat for the day.

-
Limit desserts: it’s healthy eating common sense, but you’re good intentions
can be fooled by the newer, smaller sizes of sweets now being offered on some
menus. They still pack a calorie punch; so consider them a once-in-a-while treat
not an everyday item.

The good news is that there have never been so many healthy fast food menu options. Everyone’s getting the message that eating healthy can taste good and also be convenient too. Remember too that you can always ask for changes to be made to a menu option, your certain not to be the only customer who does so.

To your good health,

Key To Prevent Type 2 Diabetes

More reason to support getting enough sleep, especially if you routinely deprive yourself. A recent US study presented at the 95th annual meeting of The Endocrine Society of men who habitually didn’t get enough sleep during the work week, but caught up on the weekend, found that they may well be reducing their risk of being diagnosed with type 2 diabetes. The team studied subjects whose lifestyle involved chronic sleep restriction during the week, while working. The subject’s insulin sensitivity (ability to clear glucose from the bloodstream) was improved dramatically after just three nights of catch up sleep.

Everyone knows that getting enough sleep is important to maintain health, improve your mood, help your memory and performance, now we are seeing that it may also be beneficial for preventing disease.

Today type 2 diabetes is part of life for almost 26 million Americans, and is the 7th leading cause of death. It happens when the body can’t produce insulin, or can’t use the insulin it does produce. When well-managed, this disease can be kept from causing complications, but when out of control, the troubles that can result are significant and life altering. Keeping the body naturally sensitive to insulin is one way to reduce the risk of developing this disease, which is why insulin sensitivity is so important.

To conduct the current work, Peter Liu, a lead researcher at Los Angeles Biomedical Research Institute at Harbor-UCLA Medical Center (LA BioMed) and a team from the University of Sydney wanted to see what happens to insulin sensitivity in those who routinely loose sleep during the week and play catch up on the weekend. By extending the hours they slept, adult men who aren’t getting enough sleep on a regular basis can improve their sensitivity to insulin.

The subjects were 19 healthy men, without diabetes, who were 29 years old on average. They said they hadn’t been getting enough sleep during the workweek for years. The average was 6.2 hours of sleep for just over a 5-year period. The men also said they “made up” for the lost sleep on the weekends with an extra 2.3 hours on each of those nights. The researchers confirmed the men’s reports by having subjects wear an actiograph, a device that can monitor when you sleep and when you are awake.

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Key To Prevent Type 2 Diabetes Continued…

As part of the experiment, the men also spent three nights over two different weekend periods in a sleep lab. They were assigned different sleeping patterns – 10 hours uninterrupted, 6 hours uninterrupted or 10 hours with noise disturbance enough to rouse them into a light sleep state but not wake them. On the fourth morning the men supplied fasting blood samples, and all ate the same food during their stay in the sleep lab.

The researchers saw that insulin sensitivity was vastly improved when the subjects slept the uninterrupted 10 hours.

Earlier research that has restricted the amount of sleep in healthy adults has found that this lack can impact insulin sensitivity in a negative way. There’s a fascinating study appearing in the Journal of the American Medical Association from April 2013 that suggests the risk of type 2 diabetes might be associated with the secretion of melatonin while we sleep.

The take away? Make up sleep is a good strategy if work or lifestyle has you up late all during the work week.

To your good health,