Category Archives: General Health

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The 20 Best Foods For Top Health

A trip to your local grocery store puts literally hundreds of food choices before you. Some you can tell are healthy; others are labeled that way, but may not measure up to those healthy claims when you get right down to it.

To help you choose more wisely, here are 20, in alphabetical order, of the best foods you can get.

1. Almonds are an excellent source of monounsaturated fat, protein, vitamins and minerals. They may also lower cholesterol.

2. Asparagus is loaded with anti inflammatory nutrients and high amounts of folic acid, and has even been shown to halt the formation of cancerous tumors.

3. Avocados are packed with monounsaturated fats, known to be good for your heart. They are also exceptional carriers of the fat-soluble vitamins A, D, E and K. Eating them helps you heart stay healthy, and regulates blood sugar and may even have anti cancer benefits.

4. Berries, no matter the color, are naturally chock full of antioxidants that help your brain and eyes. Recent studies have found that strawberries, raspberries and blueberries have properties that help to bring down the risk of both breast and cervical cancers.

5. Bell peppers are a natural source of antioxidants (the vitamins A, C and E) and may help the body in neutralizing free radicals, cutting your chances of disease.

6. Black beans have all the same beneficial compounds you find in berries, tea and red wine, lots of protein and fiber. They’re an affordable way to keep your heart healthy, your body cancer free.

7. Broccoli is loaded with vitamin C and K, plus the phytochemical indoles and sulforaphane thought to be cancer-fighting nutrients. This crunchy veggie has also been shown to be good for the cardiovascular system.

8. Brussels sprouts are another of the cruciferous veggies that are a natural source of nutrients like vitamins A, B6, C, E and K and the mineral selenium that’s known to help the body fight free radicals.

9. Butternut squash is full of vitamin C, and low calorie too. Plus it has beta-carotene and beta-cryptoxanthin, nutrients that have been shown to lower risk of developing lung cancers.

10. Chicken breast is a fantastic source of lean protein as well as the coenzyme Q10, essential for the turnover of skin cells. It’s a great muscle food.

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The 20 Best Foods For Top Health Continued…

11. Edamame is a Japanese soybean that’s loaded with vitamins B and C, and is one of the only natural sources of vitamin E. These beans are also a natural protein source and are loaded with antioxidants and isoflavones.

12. Eggs are high in protein, always available and affordable too. Research has linked the intake of eggs with better brain health, lower inflammation and improved heart health. There’s even a finding that eating eggs can help your cholesterol levels, and that’s good for your heart.

13. Flaxseed can be sprinkled over your morning cereal or blended into a smoothie to give you an abundant source of calcium, magnesium and fiber. The seeds also boast high levels of lignans and have been associated with the prevention of many health conditions, including heart disease.

14. Garlic is known to cut your cholesterol and triglyceride levels while also protecting blood cells and vessels from inflammatory and oxidative stress. The natural compounds in this herb might also protect against the cellular changes that lead to cancerous tumors or help them grow.

15. Onions are naturally loaded with sulfur-containing substances so they aren’t great for your breath, but they do wonders for the rest of you. More than one study has found that eating onions can have benefits to your heart as in protection against heart attack when eaten as part of an overall heart healthy diet.

16. Spinach is a leafy green that is one of the most nutrient dense items you can buy. Add to a salad or steam it as a lunch or dinner side dish and you’ll get your daily dose of vitamin K and so much more, perhaps even protection from an aggressive form of prostate cancer.

17. Salmon is a fantastic choice with lots of lean protein and omega-3 heart healthy fatty acids that have been shown to lower the risk of death due to heart disease. Wild caught salmon is the most nutritionally pure and doesn’t have the food coloring and antibiotics of farm bred.

18. Sweet potatoes are full of complex carbs and phytochemicals and are a fabulous source of many vitamins, beta-carotene and fiber. Multiple studies have found a parallel between eating this tasty sweet veggie and having healthy eyes.

19. Tomatoes are a natural source of antioxidants and are low in calories too. They have lots of lycopene, a substance that might bring cardiovascular benefits and may also protect your skin from damage by the sun. Regular tomato consumption in men might even help reduce the risk of prostate cancer.

20. Yogurt is one of the top ways to eat dairy and still drop a few pounds. Many studies have linked the consumption of yogurt to better digestive health and an overall lower amount of body fat. Some yogurts can have lots of sugar, so you might want to try Greek yogurt for a more natural alternative.

To your good health,

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How To Get Back On Track After Overeating

Over the holidays the temptations to overeat are huge, from Halloween to New Year’s there are delicious goodies all around, in easy reach. It can get hard after a while to resist, to keep up those healthy eating habits, the daily exercise routine. The thing to keep in mind is that while overeating on some days happens to everyone, a single day’s slip isn’t going to turn you obese overnight.

It’s the decisions you make over time that will keep your weight under control.

Experts suggest that one thing you can do before heading out to a holiday event is to think about what’s behind the reasons you tend to overeat at this time of year… the emotions or memories that are at the heart of the urge to eat, eat, eat. This time of year bring up many feelings, some good, some not so good. By reflecting on what triggers you to overeat, you can take steps to keep indulging from over indulging.

Before you head out…

-Remind yourself why you’re trying to lose weight: use flashcards or anything that works to show the reasons you want to eat healthy, lose weight.

-Be flexible in your eating plans for each holiday event… sometimes you can limit the number of deserts you’ll eat, another time you might have to limit things by courses.

-Give yourself permission to have three foods you truly love, and enjoy them, guilt free.

At the event…

-Be mindful: keep yourself in the moment, the here and now. Pay attention to what you’re holding, the sights and smells around you. When you eat, take time to focus on chewing, enjoy each and every bite.

-Watch out for food pushers: well meaning family, friends or people at work who refuse to take “no” for an answer when it comes to offering something fattening.
It’s an insult to refuse. The best bet, according to experts is to keep up the “no”, polite but firm, as eventually they will get the message.

The day after overeating…

You’ve got to get back on track right away. No skipping meals to “make up” for what you ate. And don’t let yourself fall victim to the idea that one mistake means you can blow off your long-term goal of healthy eating and losing weight. That’s the thinking that get’s you nowhere.

Here’s what to do that next day…

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Are Your Genetics Keeping You Fat? (1 tip to change fast)

Ever heard the excuse “I’m overweight because of my genetics”?

Are several members of your family overweight and you just figured, you were stuck that way too? Well, I have great news. Recent studies reveal that being overweight has NOTHING to do with genetics and EVERYTHING to do with your lifestyle.

BUT, if you make the wrong choices… well, you know how that ends.

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How To Get Back On Track After Overeating Continued…

- Eat breakfast: even if you wake feeling full, make yourself start the next day off with a good, healthy breakfast. Not only will this reseat your metabolism, it will also help you get back into the eating healthy mindset.

-Drink lots of water: as staying hydrated will also help you feel full the day after a binge, and keep you from feeling as tempted to continue overeating.

-Stick to your scheduled workout: even if you only manage a light workout, it’s better than no exercise at all. Getting up and moving will have you feeling so much better, and will also reinforce your commitment to those weight management goals.

-Have a salad for lunch: the water in the veggies in a typical salad will also help hydrate your body and ease that groggy, sluggish, ate too much feeling.
A healthy, balanced lunch also reinforces your decision to get back on track and eat right.

-Eat an afternoon snack: you’ll need to keep your metabolism going so you don’t “crash” and trigger another overeating binge. Try a handful of nuts and a piece of fresh fruit for something delicious and nutritious.

-Don’t eat out: if you cook dinner at home you can control what you eat and how it’s prepared. Try for broiled fish with roasted veggies with a whole grain such as quinoa or barley. This gives you nutrients without all the processing and super large portion sizes that are part of eating out.

To your good health,

geralt / Pixabay

Feel More Confident In Your Skin

Feeling a bit down about how you look… experts tell us that boosting body confidence is 90% mental and has little to do with losing weight, getting a makeover or buying a store’s worth of clothes and jewelry. Here’s what they suggest…

Prepare... don’t decide on the day of a big event what clothes and accessories you’ll wear. Pulling things together at the last minute leaves you rushed and liable to forget something or encounter some other unexpected mishap. Just a bit of extra time in planning what you’ll wear, ensuring it’s clean and pressed and ready can make a huge difference in how you look, and feel.

Remember, others are insecure too. Almost always they are so busy worrying about how they look they don’t have time to think about you. They don’t see what you hate about your hair, your clothes, your mannerisms.

Fake it. Pretending isn’t just for kids, spend five minutes each morning before you leave and picture yourself looking good, imagine how those you encounter will also think you look good. Plant a message of confidence in your mind as you begin the day and in time you’ll come to believe it.

Put the phone away. Checking it every second makes you look bad… tells everyone you’re not available to pay attention to them, or anything new. What’s more, the blue light makes you face look sickly.

A lot of how you look comes from the clothes you wear. To get help with this we’ve taken the advice of wardrobe consultant Terri Ghio who runs The Style Institute, a coaching program for personal stylists. Too many of us dress like we did in high school or from a look we saw in a magazine or catalog that isn’t at all suited to us.

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Are Your Genetics Keeping You Fat? (1 tip to change fast)

Ever heard the excuse “I’m overweight because of my genetics”?

Are several members of your family overweight and you just figured, you were stuck that way too? Well, I have great news. Recent studies reveal that being overweight has NOTHING to do with genetics and EVERYTHING to do with your lifestyle.

BUT, if you make the wrong choices… well, you know how that ends.

Click through to find out how Dr Charles can make a difference for you in just 3 to 10 days.

click here to learn the 1 thing that makes a difference…
*Disclosure: compensated affiliate*


Feel More Confident In Your Skin Continued…

Here’s some help…

Pull out your favorite outfit, the one you wear a lot and has you feeling like you look great. Try it on and consider why it’s right… the color, cut, fabric. Use this outfit as a guide.

Shop for your body shape… your real shape. No matter how smart and elegant something is, no matter how good it looks on a mannequin, if it’s not made to suit your body shape, it won’t look good and you won’t feel good in it.

- Find the one thing you love about your body, and work to focus attention on that.
Whether it’s a haircut to frame your face, a style that hides a spare tire, look for what flatters and stick with those styles. Invest in the best quality basics you can afford.

- Stop staring in the mirror, it’s way too easy to get obsessed about looks. So check your teeth and hair, take a quick look at the full view of your outfit and then go about your day.

- Match every negative thought about your body with at least one positive one.

Exercise, even a half hour a day, will have you feeling better about your body, how it moves and how you feel. Over time, this will bring real, visible results too.

To your good health,

PublicDomainPictures / Pixabay

Health Or Happiness…

Here is a surprise. Research has found evidence that those who are in poor health are often just as happy as those who are considered healthy. Conditions like cancer actually appear to have little impact on a person’s happiness, while others have a far different result. A recent study appearing in the Journal of Happiness Studies supports this idea, but makes an important point. Anyone whose daily life is disrupted because of their condition (urinary incontinence, severe, chronic pain) suffers a lasting negative impact on their sense of happiness.

Study lead author Erik Angner, Ph.D. from George Mason University points to this research as the first to measure the degree different health conditions disrupt daily activity. The interdisciplinary team, including researchers from the University of Chicago, the University of Alabama at Birmingham and UMass Medical School came up with a measure that was intended to assess limitations in physical activities due to the limitations of health conditions. It was dubbed the “freedom from debility score” and was based on four healthy questions designed to address restrictions to physical actions and usual role activities due to health problems.

When the team surveyed 383 older adults who had been recruited from 39 primary care practices in Alabama, they saw that health status was a key predictor of happiness. In fact, a one point increase in the freedom from debility score was associated with a 3% reduction in the odds the subject would report feelings of unhappiness.

But, after accounting for other factors related to happiness – poor health was closely associated with unhappiness only in those who also reported that their health issues interfered with their daily activities. For those who are ill, but without regular disruption of daily activity, such as cancer patients, most are able to adapt over time and come to accept even the most dangerous health problems or serious disability.

It seems that though we might fear a calamity, the evidence suggests human beings are highly adaptable when it comes to feelings of happiness.

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Health Or Happiness… Continued…

Expert Bryan Bruno, MD a psychiatrist and acting chairman of the department of psychiatry at Lenox Hill Hospital, agrees that many patients adapt remarkably well to a change in health status, just so long as the decline isn’t too fast. This isn’t likely to be the case for those who have a history of either depression or anxiety. The researchers from the current work are hoping that a better understanding of the relationship between our health status and feelings of well-being may have big implications for the treatment of patients going forward.

It’s hard not to worry about the inevitable declines that go along with aging. The good news is that more often than not the changes are slow and gradual, and most of us cope fairly well even in a youth focused culture that teaches older people to be wary, that aging is a threat to our self worth and quality of living. Even under the constant bombardment of ways to keep our youthful looks… hair colours, Viagra and all manner of cosmetic procedures… we can age with grace and style.

Perhaps it’s time to start thinking about aging differently. To consider added years making us better not worse. To accept what we can’t change, while working to change what we can – our attitude and lifestyle.

To your good health,

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Spread Healthy Living Habits

Researchers at Duke Medicine have provided us with hard evidence of what seems good common sense. A child whose mother encourages and models healthy behavior is more likely to be active and eat a balanced diet as an adult. Not all that surprising really. Still the findings, appearing in the May 2013 issue of the International Journal of Obesity are an important reminder to parents – children often tune out what you say, but they never miss what you do.

Healthy habits are easier to adopt when they are established early. What’s more, they protect against childhood obesity, a problem that’s more than doubled in children, tripled in teens over the past 30 years. In 2010, more than one third of kids and teens were considered to be overweight or obese.

Study author Truls Østbye, M.D., PhD, professor of community and family medicine at Duke, is quick to recognize that obesity is a complex phenomenon that’s influenced by many factors, but there are variations in levels of obesity from one society/environment to another, so there’s something in the environment that impacts obesity. Of course when it comes to children, the home and parenting help to shape both diet (encouraging eating fruits veggies) and physical behaviors (encouraging play outdoors) for long into the future. This latest study supplies evidence of just how important this can be.

The team examined the relationship between the home and behaviors that are related to being obese (diet and exercise habits, for example) in a group of preschoolers. There were 190 children, aged 2 to 5, whose mothers where considered either overweight or obese. The team collected details on the children’s intake of food over the past week, with items rated as healthy or junk foods. The children even wore accelerometers for a week, and this measured both moderate and vigorous physical activity as well as time spent in sedentary activities.

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The socioeconomic status of the mothers was also examined; they supplied details on their education levels and job status. These factors had no association with the physical activity of the children, but showed mixed results in terms of diet. More research in this area could help understand how socioeconomic factors might influence a child’s health. Further work on if the influence of the home environment changes as kids get older will also be needed before strategies can be developed to
address these issues.

The mothers also supplied details about the environment where their child lived, including the policies about food and exercise, the access to healthy/junk foods, availability of equipment/space for activity, and of course, if they modeled healthy eating and exercise for the child. When the team analyzed all the data they saw some significant links between the measures of environment and the subjects diet and exercise patterns. To promote healthy habits in children, parental role modeling and a healthy home environment are key. Kids ate more healthy foods when there was limited access to junk food and a family meal policy at home. The home environment had more impact on diet, rather than activity patterns, of the children.

It’s hard to change behaviors, but our children are one of the best reasons to do so. You’ll be healthier, and your children will have a ready role model for living a healthy lifestyle that will benefit them long into the future. It’s common sense, now backed by solid evidence.

To your good health,

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When Eating Too Much Protein Affect Your Health

Protein, the building block of life, is good for you, right? But can it ever be trouble? Certainly, if you have damaged kidneys, otherwise moderate dietary intake of protein is fine. Even then, if you’re aiming to up how much protein you’re eating, do so gradually, as a sudden jump may not be the best thing for your body, though there isn’t much research on the topic. When eating lots of protein, experts do recommend drinking more water, and though this may (or may not) have a biological basis, it’s still a good practice.

So how much protein is too much? A good rule of thumb is try not to go over one gram of protein per pound of body weight. So a 185-pound person would want to take in under 185 grams of protein a day to stay healthy. Too much protein can cause dehydration and damage to kidneys. The best sources of protein have all the essential amino acids in the right amounts.

In general, animal proteins are considered better than plant proteins.

Protein is all-important these days, mostly because of research that’s found it keeps you feeling fuller, longer and therefore helps you lose weight. If you look at your grocery store shelves, you’ll see many products that call out protein on the label – granola bars, cereals, almond milk and juices are some of the items that typically advertise that they’re sources of protein.

Research that examined active male athletes and measured the urinary creatinine, albumin and urea found there were no significant changes in dosages of 1.25-2.80/kg bodyweight. The same lack of association has also been shown for postmenopausal women. Keep in mind these are healthy subjects.

When it comes to the kidneys and protein, there are functional changes in these organs related to your intake of this nutrient. Restricted protein diets are the norm for those who know they have kidney damage. This makes sense, as protein is known to be involved with renal function, and if not controlled for by diet could possibly accelerate (or not reduce) the loss of kidney function.

If you have kidney damage, check with your doctor on protein intake.

Continues below…


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Are Your Genetics Keeping You Fat? (1 tip to change fast)

Ever heard the excuse “I’m overweight because of my genetics”?

Are several members of your family overweight and you just figured, you were stuck that way too? Well, I have great news. Recent studies reveal that being overweight has NOTHING to do with genetics and EVERYTHING to do with your lifestyle.

BUT, if you make the wrong choices… well, you know how that ends.

Click through to find out how Dr Charles can make a difference for you in just 3 to 10 days.

click here to learn the 1 thing that makes a difference…
*Disclosure: compensated affiliate*


When Eating Too Much Protein Affect Your Health Continued…

The latest research appears to point to a “too much, too soon” situation as slower, more controlled changes don’t bring any adverse changes to the kidneys. Take home? Change your protein intake over a moderate length of time, not abruptly, for the best results.

And while normal dietary amounts of protein are also okay for the liver, there’s evidence that high protein refeeding after prolonged (over 48 hours) of fasting might cause injury to the liver. The current treatment standards for hepatic disease call for a reduction in protein intake. This is due to the chance of ammonia build up in the blood that could contribute to encephalopathy.

At least some work with animals suggests that the damage can become evident when going through periods of sufficient protein intake and then protein malnutrition. The evidence is still preliminary and more work will need to be done.

There is also no relation between protein intake and risk of bone fractures, which is a sign of bone problems. For postmenopausal women, soy protein seems to have a protective affect on bone mass, perhaps due to the isoflavones content.

To your good health,

cocoparisienne / Pixabay

Things To Know About Seasonal Affective Disorder

If you dread the shorter days and longer evenings of winter, you might think you have seasonal affective disorder (or SAD for short), but a new study finds that this condition might not be as common as experts originally thought. We know SAD exists, that it is a fact of life for an estimated 14 million Americans as well as being documented by earlier work according to study lead author David Kerr who is an assistant professor in the School of Psychological Science at Oregon State University, but this latest research suggests that what we think of as the “winter blues” doesn’t impact people nearly as much as experts might have thought.

For the current research, appearing in the Journal of Affective Disorders, Kerr and the team looked at the results from surveys taken by over 500 people in Iowa and over 200 in Oregon. They answered questions about depression over the years and the team tried to see if changes in weather (amount of sunlight) might have on mood.

There was a very small effect that appeared during the winter, but it was more modest than you might expect if SAD was as common as people think. That’s a surprise, with a sample size this large, with such precise measures of weather, the team expected to see a larger effect.

SAD is a type of depression that comes on in the fall, as the days shorten, and lifts in the spring and summer months. Just like depression, not everyone with SAD experiences the same physical, emotional or cognitive symptoms to the same extent as another patient. Anyone can get SAD, but it’s more common for those who live in areas where winter days are extremely short or there are large changes in amounts of daylight in different seasons, women, anyone between the ages of 15 to 55 (risk decreases as you get older) and those who have a close family member (parent or full sibling) diagnosed with seasonal affective disorder.

To tell the difference between SAD and other forms of depression, your doctor will ask about the timing of the symptoms and if they recur at the same of year then get better for at least 2 years in a row. You’ll undergo a physical exam to be sure everything else is okay, and your doctor will ask about symptoms that come with SAD like carb craving, gaining weight and sleeping more than is normal for you.

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Things To Know About Seasonal Affective Disorder Continued…

There are many effective treatments for this mood disorder including cognitive behavioral therapy, exposure to light (using a light box for 30 minutes, usually in the morning) and antidepressants to improve the balance of chemicals in the brain that impact mood. All work well in easing even the toughest symptoms, but only you and your doctor can decide what’s right for you.

Cognitive behavioral therapy stands out as an effective treatment because it’s been shown to keep SAD from coming back the next year. Light therapy also works well for those with SAD, and some patients even report feeling better within a week after starting. If you have felt no improvement by 3-4 weeks, chances are, light therapy isn’t right for you.

Research findings or not, if you, or someone in your life, is coping with seasonal affective disorder, don’t wait – talk with your doctor and find out just what’s happening. It’s the only way to truly feel better.

To your good health,

geralt / Pixabay

Awareness And Well-Being

Being mindful is thought to benefit your health as well as your physical and emotional well-being… now we have research from the University of Utah to be presented at the American Psychosomatic Society annual meeting that demonstrates mindfulness brings more stable emotions and better control over mood and behavior. Mindful people also appear to have less cognitive and physiological activity going on before they sleep and this may translate into an improved quality of sleep.

What is mindfulness? It’s paying attention in a special way, on purpose and being in the present while offering no judgments. Mindfulness means living in the moment and waking up to experiences all around you. You need to slow down, do one thing at a time and bring your complete awareness to what you’re doing and your inner experience of it. Mindfulness is believed to be a formidable antidote to daily stress that can be damaging to body and mind. It can be used at any time and brings lasting results.

Often people need to be taught how to be mindful, and earlier studies in this area used subjects who’d been trained in meditation or another technique. This latest study was unique in that it looked at naturally occurring mindfulness with a rather ingenious method for gathering the data.

The work included 38 subjects who’d been recruited from the University of Utah’s undergraduate psychology classes as well as the community at large. The subjects were from 20 to 45 years old; two thirds were female, one third male. The day the study started the subjects completed a baseline assessment that included standard questionnaires, a physiological assessment while at rest and cognitive testing before they began two full days of experience sampling.

The subjects wore a cardiac monitor that was able to measure heart function and were also prompted every so often during the test days to rate both their mental functioning and emotional state. At the end of the two-day test period, the participants filled out questionnaires on their ability to regulate their behavior and emotions. They were also asked to rate their level of cognitive and physical arousal before sleep.

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The team saw that emotional stability, better control of emotions and behavior and lower pre-sleep activity were all significantly linked to higher mindfulness. Mindfulness may be an important part of self-regulation that is meant to happen all through the day, contributing to better physical and emotional well-being.

The mindfulness research gives experts a better picture of how the state affects stress responses all during the day according to graduate student Holly Rau, who is a part of the research team. Those who reported higher levels of mindfulness also felt they had better control over behavior and emotions during the day. The lower activation at bedtime could certainly have benefits when it comes to falling asleep, the quality of that sleep and efforts to manage stress.

Going forward research will look at the link between all three, mindfulness, physiological markers of stress and quality of sleep to see if there’s an association and learn more about it. In the meantime, you can easily incorporate mindfulness into your own daily life and see if you notice a difference in how you feel. There is certainly no downside to trying this, and there many way to be a wonderful upside.

To your good health,

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Top 10 Health Not Totally True

Seems like just about every day the headlines are full of some new health news… Let’s set the record straight on ten of the commonly repeated myths we’ve been hearing out there… and the facts you need to know.

1. You must drink 8 glasses of water a day. Research finds that those who drink a glass of water when they feel thirsty get enough liquid to stay healthy and keep hydrated. Foods that have lots of water… soup, fruit and veggies, as well as drinks like juice, coffee and tea are all ways to keep your body hydrated. The only time you should up your water intake is if your urine is a dark, yellow, you’re very active (or live) in a hot climate or if you don’t pass urine regularly.

2. Eggs are bad for your heart. Don’t despair egg lovers, eating an egg (or two) a day won’t raise the risk of heart disease in someone who is healthy. Sure the yolks are natural sources of cholesterol, but the amount isn’t as bad for you as the mix of fats from all the other foods you’re eating. Plus, eggs have lots of natural nutrients, including omega-3, that have been shown to be beneficial.

3. Antiperspirant cause breast cancer. There are some experts who believe that the chemicals in deodorants and antiperspirants can be absorbed into the skin of your underarm, and then end up in breast tissue and increase the chances of tumors in this area. Yet the National Cancer Institute says there is absolutely no evidence connecting these products with breast cancer.

4. Being chilled gives you a cold. Despite what you may have been told, spending too much time in the cold air does not make you more likely to get sick. In fact, you’re more apt to get sick when spending time indoors, where germs are released into the air from coughs and sneezed and have nowhere to go. In research on men who spent time out in the cold, they actually had an increase in virus fighting action in their immune systems. So go out, enjoy the fresh, icy air without the worry that you’ll catch a cold.

5. You need to take a daily multivitamin. Researchers do not all agree that multivitamins can make up for the nutrients you aren’t getting from what you eat. If you’ve been told to take a vitamin by your healthcare professional, then do so. If you’re pregnant you need folic acid daily. Of course the best way to get nutrients is from the foods (fruits, veggies, whole grains, nuts, healthy oils) that you eat on a regular basis, not a pill.

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Top 10 Health Not Totally True Continued…

6. Eat breakfast to lose weight. Sure eating breakfast is important, and it does help some people with weight because it holds off hunger, and may keep you from picking on snacks later in the day. But even if you hate eating breakfast, you can slim down according to a Cornell University study. Non-breakfast eaters were found to take in about 400 fewer calories each day. So for some people, not eating that first meal of the day works just fine.

7. Green mucus means infection. Unfortunately, the leavings on a tissue do not take the place of lab tests, and do not indicate infection by color. Research has found that green or yellow mucus is slightly more common in some infections, but this is no sure sign that you have something or need treatment with antibiotics.

8. Sugar makes kids hyper. Though we know that sugar isn’t good for a child, research finds that it doesn’t cause them to act out, or harm their work at school or keep them focusing. Parents believe (expect) there’s a link, and see what they expect.

9. A toilet seat can make you sick. Despite what you’ve been told, toilet seats are pretty clean, it’s the doors and handles and floors of the rest room that are home to some pretty nasty microbes. Cover your hand with a paper towel before you touch handles or doors, and be sure to wash your hands or use hand sanitizer every time.

10. Cracking joints causes arthritis. Even though the sound might make you cringe, there’s no harm. The cracking comes from a gas bubble that forms between the bones and pops. Studies have found it doesn’t play any part in arthritis. If you do feel pain when you do it, stop and see your doctor.

To your good health,

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Get Things Done With These 5 Tips

In today’s busy, over-scheduled world, any strategies for getting more done, at home or one the job are valuable. We’ve all tried working harder, drinking more coffee, staying up later to finish up that “To Do” list… and still been behind, struggling to catch up. The good news is that everyone, no matter how many demands they have, can experience that incredible feeling of a productive day… here are five sure-fire strategies to help you do just that.

1. Make things automatic; work to build routines (habits) so you don’t have to make decisions, you simply do. By making certain things automatic, you’ll actually get more done because you’ll be expending less mental energy. Making decisions all day long is exhausting, which is why making routine things automatic is so effective. As it happens we only have one reservoir of discipline and willpower, and it gets depleted by any action of conscious self-regulation during our day. So if you resist the chocolate cake at lunchtime, you end up later on with less mental energy to tackle a challenging problem.

2. Get enough sleep. Not being well rested deprives you of energy you need to function at peak efficiency. At the end of a two week period, those who slept six hours a night each night were found to be as impaired as those who’d been up for 24-hours in a row. You are likely sleep deprived even now, and should make a regular effort to get from 7 to 9 hours of quality sleep each night.

3. Use checklists on a regular basis. Sure you might start out doing this, but the habit falters after a time. Don’t let it go. Making your own checklist for what should be done is a key strategy to improving how much you get done, and how effective you are. Research in a hospital ICU has proven the point. Be sure to keep your own checklists as specific as possible, listing only tasks that can be done right away and finished soon. Be sure to include a realistic time estimate for getting the activity done and integrate your checklist into your calendar or schedule so you have enough time to finish everything.

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Get Things Done With These 5 Tips Continued…

4. Beat procrastination with dashes and precommitment devices. A dash is a short burst of action where you force yourself to do nothing but work on the procrastinated item, but for just a short time period. Precommitment devices are things like paying a family member or friend $100 that they must return if you get the action you’ve been putting off completed, they keep it if you fail. Now that’s a motivator to be sure.

5. Mood has an impact too. Feelings of happiness increase your productivity and help you be more successful. Optimistic salespeople outsell their pessimistic coworkers by 56%. It appears our brains are hardwired to do their best when they are positive, rather than in either the neutral or negative state. Overconfidence also has been known to increase productivity.

Give these five tips a try on the job or at home to help you be more productive, successful and satisfied. Let us know how it goes.

To your good health,