By Karen Lea
Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health.
"Small steps are achievable and are easier to fit into your daily routine," says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming than a big, sudden change."
Here are 10 to try:
1. Stop gaining weight. Even if you gain just a pound or two every year, the extra weight adds up quickly.
2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.
3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk.
4. Switch three grain servings each day to whole grain. If you're like the average American, you eat less than one whole grain serving a day.
5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.
6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.
7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.
8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.
9. Lose just 5 to 10 percent of your current weight. The health benefits are huge - lower blood pressure, blood sugar, cholesterol and triglycerides.
10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.
Article Source: http://www.articlehighlight.com
(my own article directory)
About author: Karen Lea has written other useful articles about what is prostate cancer and prostate cancer symptoms.
Thursday, August 13, 2009
Thursday, July 30, 2009
Small Things That Make a Huge Difference in Your Body and Looks
By Gen Wright
Ever had one of those really unhealthy days when simply everything you did felt wrong? You should not have skipped breakfast, you should not have eaten that burger and you definitely should not have drunk that much at the party that night. The upshot of it was that you looked and felt so bad the morning after that you simply felt like curling up in to a ball and crying.
Sometimes, we do not realize how small things can gather up to snowball us down. We all have habits and bad habits but being aware of these little things can actually keep you looking and feeling great day in and day out.
Our mothers and grandmothers have often told us that skipping breakfast is a bad thing. That is because when you wake up in the morning, you have not had food for 8 hours or so. Your body is craving for a nice big meal. Instead you just grab a coffee and pretzel and rush off to a meeting.
Your body responds by building up a good amount of digestive acids inside your stomach. As you head for lunch, having something unwholesome and fatty ends up in you having an acidity problem. Then, as you progress in to a night of eating and drinking, your body functions breakdown completely.
There are ways to avoid these things. If you are late for work grab two apples for breakfast. During lunch eat something that you are sure will agree with you like more fruits, yoghurt, a salad and some boiled meat. If you can't eat a big meal, eat in fits and starts. Eat crackers but never go on an empty stomach. This will keep you looking healthy and glowing. The previous situation will make you look like you have been starved and tortured for months.
Getting enough sleep is very important to looking good. It is so very important that you will hear celebrities talking about it all the time. Calming your mind before going to sleep will help you have a deep sleep. Spray some perfume, put on the eye-pads, have a relaxing soak or a shower. In the morning after, you will look fresh as a daisy and not like a dried flower.
If you use make-up regularly, always clean it off before sleep. In fact, make-up should be kept on no longer than absolutely necessary. It damages your skin and accelerates the aging process. During hot weather, keep a check on your fluid loss. You might want to cut that can of soda and have some fresh juice instead. Not only will it keep you hydrated, it will also stop the soda from releasing harmful acids within your body. The best thing to do is to drink a lot of water.
After a night of eating and drinking to your heart's content follow up with a clean detox diet. That way, you can have your fun and come out looking none the worse for it.
Article Source: http://www.articlehighlight.com
(my own article directory)
Use a price comparison website to compare prices for online shopping purposes - Buy Skin Care products at cheaper prices.
Ever had one of those really unhealthy days when simply everything you did felt wrong? You should not have skipped breakfast, you should not have eaten that burger and you definitely should not have drunk that much at the party that night. The upshot of it was that you looked and felt so bad the morning after that you simply felt like curling up in to a ball and crying.
Sometimes, we do not realize how small things can gather up to snowball us down. We all have habits and bad habits but being aware of these little things can actually keep you looking and feeling great day in and day out.
Our mothers and grandmothers have often told us that skipping breakfast is a bad thing. That is because when you wake up in the morning, you have not had food for 8 hours or so. Your body is craving for a nice big meal. Instead you just grab a coffee and pretzel and rush off to a meeting.
Your body responds by building up a good amount of digestive acids inside your stomach. As you head for lunch, having something unwholesome and fatty ends up in you having an acidity problem. Then, as you progress in to a night of eating and drinking, your body functions breakdown completely.
There are ways to avoid these things. If you are late for work grab two apples for breakfast. During lunch eat something that you are sure will agree with you like more fruits, yoghurt, a salad and some boiled meat. If you can't eat a big meal, eat in fits and starts. Eat crackers but never go on an empty stomach. This will keep you looking healthy and glowing. The previous situation will make you look like you have been starved and tortured for months.
Getting enough sleep is very important to looking good. It is so very important that you will hear celebrities talking about it all the time. Calming your mind before going to sleep will help you have a deep sleep. Spray some perfume, put on the eye-pads, have a relaxing soak or a shower. In the morning after, you will look fresh as a daisy and not like a dried flower.
If you use make-up regularly, always clean it off before sleep. In fact, make-up should be kept on no longer than absolutely necessary. It damages your skin and accelerates the aging process. During hot weather, keep a check on your fluid loss. You might want to cut that can of soda and have some fresh juice instead. Not only will it keep you hydrated, it will also stop the soda from releasing harmful acids within your body. The best thing to do is to drink a lot of water.
After a night of eating and drinking to your heart's content follow up with a clean detox diet. That way, you can have your fun and come out looking none the worse for it.
Article Source: http://www.articlehighlight.com
(my own article directory)
Use a price comparison website to compare prices for online shopping purposes - Buy Skin Care products at cheaper prices.
Saturday, July 25, 2009
Coronary Artery Disease - What You Need to Know
By Blubert Tavedorn
Coronary Artery Disease is commonly known as Heart Disease or Atherosclerosis. In coronary artery disease, plaque builds up inside the arteries. These plaques are formed by fats and cause the arteries to harden. The deposits are made of fat that came from the food that we eat. These fat deposits narrow the arteries and impede circulation. The narrowing of the arteries also causes high blood pressure because the body tries to compensate for the inadequate supply of blood throughout the system.
Fat deposits in arteries are very dangerous. Aside from the fact that these deposits should not be present in the arteries, these deposits also cause a disturbance in the heart's normal functioning. The blood vessels with fat deposits are narrowed. It also causes hardening that inhibits the normal elastic function of the vessels. It causes decreased blood flow to the heart which results in chest pain called angina.
Angina occurs when the heart doesn't have enough supply of oxygen for it to function properly. The heart muscles need oxygen for them to function because it is necessary for the energy formation of muscles that it uses for working. Without adequate energy, muscles will fail to work. Angina is described as a painful squeezing feeling in the chest that is also felt in the jaws, extremities and the back.
A heart attack occurs after angina. The heart ceases to function because its muscles did not receive much oxygen. Certain muscles in the heart have died because of the inadequate supply of oxygen and therefore the remaining muscles have to compensate for the loss. Compensation gives extra workload and fatigue, causing it to stop.
There are a lot of factors that cause coronary heart disease. One of them is a major risk factor that can't be avoided and that is family history. If your family is known to have coronary heart disease, then you will likely also have the condition. Little is known about this theory but it is very consistent among patients with coronary heart disease.
If you are living a sedentary or inactive lifestyle, it is now time to change your ways and to do some serious physical work. A sedentary lifestyle will increase your risk of developing heart disease because without physical activities, your heart muscles will become flabby and weak. You need to do some simple exercises to tone your heart muscles and make it strong.
Obesity also increases the chance of having heart disease. Fat is a major contributory factor for the development of heart disease and people who are obese or overweight have a lot of fat stored in their bodies. These fats need to be burned down to lose weight and prevent having serious complications such as heart disease.
All in all, heart disease is caused by living an inappropriate lifestyle. Keep in mind that no matter how rich you are, it is not an excuse for you not to work. Exercise should also be a regular habit so that your muscles will be tougher and can reach their optimum functioning.
Article Source: http://www.articlehighlight.com
(my own article directory)
For an awesome resource on yoga, look into these yoga dvds this instant.
Coronary Artery Disease is commonly known as Heart Disease or Atherosclerosis. In coronary artery disease, plaque builds up inside the arteries. These plaques are formed by fats and cause the arteries to harden. The deposits are made of fat that came from the food that we eat. These fat deposits narrow the arteries and impede circulation. The narrowing of the arteries also causes high blood pressure because the body tries to compensate for the inadequate supply of blood throughout the system.
Fat deposits in arteries are very dangerous. Aside from the fact that these deposits should not be present in the arteries, these deposits also cause a disturbance in the heart's normal functioning. The blood vessels with fat deposits are narrowed. It also causes hardening that inhibits the normal elastic function of the vessels. It causes decreased blood flow to the heart which results in chest pain called angina.
Angina occurs when the heart doesn't have enough supply of oxygen for it to function properly. The heart muscles need oxygen for them to function because it is necessary for the energy formation of muscles that it uses for working. Without adequate energy, muscles will fail to work. Angina is described as a painful squeezing feeling in the chest that is also felt in the jaws, extremities and the back.
A heart attack occurs after angina. The heart ceases to function because its muscles did not receive much oxygen. Certain muscles in the heart have died because of the inadequate supply of oxygen and therefore the remaining muscles have to compensate for the loss. Compensation gives extra workload and fatigue, causing it to stop.
There are a lot of factors that cause coronary heart disease. One of them is a major risk factor that can't be avoided and that is family history. If your family is known to have coronary heart disease, then you will likely also have the condition. Little is known about this theory but it is very consistent among patients with coronary heart disease.
If you are living a sedentary or inactive lifestyle, it is now time to change your ways and to do some serious physical work. A sedentary lifestyle will increase your risk of developing heart disease because without physical activities, your heart muscles will become flabby and weak. You need to do some simple exercises to tone your heart muscles and make it strong.
Obesity also increases the chance of having heart disease. Fat is a major contributory factor for the development of heart disease and people who are obese or overweight have a lot of fat stored in their bodies. These fats need to be burned down to lose weight and prevent having serious complications such as heart disease.
All in all, heart disease is caused by living an inappropriate lifestyle. Keep in mind that no matter how rich you are, it is not an excuse for you not to work. Exercise should also be a regular habit so that your muscles will be tougher and can reach their optimum functioning.
Article Source: http://www.articlehighlight.com
(my own article directory)
For an awesome resource on yoga, look into these yoga dvds this instant.
Wednesday, July 01, 2009
How to Grow Taller Naturally - The Truth Revealed!
By Julia Dunham
If you are looking for information on how to grow taller naturally, you are more than likely short or you may feel short. Either way, you have a problem. It is a well known fact that tall people often judge people of less stature (I mean height) as inferior. This preconception is more often than not a subconscious one. Whether it is subconscious or not, does not change the fact that shorter people are at a disadvantage when compared to their taller counterparts.
It is also a well known fact that height has a very important effect on professional success and the ability to climb the professional ladder. Shorter people have a harder time at it. Being vertically challenged also creates some serious self-confidence issues that make social interactions very difficult. Never mind that people find taller individuals more attractive.
Having said all that, it is possible to grow taller naturally within a relatively short period of time. No, there are no pills or potions that can make your bones grow. It is simply impossible to stimulate bone growth a few years after the end of puberty.
Credible methods of height increase center around the lengthening and strengthening of the spine. You see, bad posture and spinal compression take away several inches from our overall height. There are exercises that decompress the spine at the same time as they strengthen the muscles supporting it. Other exercises are effective at filling and strengthening the cartilage between the vertebrae. A combination of these exercises can make your posture straight giving you several inches in height that you never knew you had! In fact, you could add between 2 and 4 inches with consistent focus and action over a few weeks.
If you are a bit skeptical, I understand. But think about it for a minute. Did you notice that Grandma and/or Grandpa are noticeably shorter than they used to be? Yes I know, You have grown since those days of old when everyone seemed tall, but the fact remains that people get shorter with age. This is directly related to posture and spinal compression.
Article Source: http://www.articlehighlight.com
(my own article directory)
If you think that these types of exercises can help you grow taller naturally take a look at www.bestwaystogrowtaller.com. You will find valuable information and learn more about effective and natural programs that can help you add 2 to 4 inches and give you the confidence you need to succeed professionally and socially.
If you are looking for information on how to grow taller naturally, you are more than likely short or you may feel short. Either way, you have a problem. It is a well known fact that tall people often judge people of less stature (I mean height) as inferior. This preconception is more often than not a subconscious one. Whether it is subconscious or not, does not change the fact that shorter people are at a disadvantage when compared to their taller counterparts.
It is also a well known fact that height has a very important effect on professional success and the ability to climb the professional ladder. Shorter people have a harder time at it. Being vertically challenged also creates some serious self-confidence issues that make social interactions very difficult. Never mind that people find taller individuals more attractive.
Having said all that, it is possible to grow taller naturally within a relatively short period of time. No, there are no pills or potions that can make your bones grow. It is simply impossible to stimulate bone growth a few years after the end of puberty.
Credible methods of height increase center around the lengthening and strengthening of the spine. You see, bad posture and spinal compression take away several inches from our overall height. There are exercises that decompress the spine at the same time as they strengthen the muscles supporting it. Other exercises are effective at filling and strengthening the cartilage between the vertebrae. A combination of these exercises can make your posture straight giving you several inches in height that you never knew you had! In fact, you could add between 2 and 4 inches with consistent focus and action over a few weeks.
If you are a bit skeptical, I understand. But think about it for a minute. Did you notice that Grandma and/or Grandpa are noticeably shorter than they used to be? Yes I know, You have grown since those days of old when everyone seemed tall, but the fact remains that people get shorter with age. This is directly related to posture and spinal compression.
Article Source: http://www.articlehighlight.com
(my own article directory)
If you think that these types of exercises can help you grow taller naturally take a look at www.bestwaystogrowtaller.com. You will find valuable information and learn more about effective and natural programs that can help you add 2 to 4 inches and give you the confidence you need to succeed professionally and socially.
Tuesday, June 02, 2009
Someone Who Is Busier Than You Is Exercising Right Now
By Gen Wright
Most people would like to live in a lean, strong, fit, firm, healthy, energetic body. But what separates those who stick to their fitness program and those that call it quits after a few weeks or months? You may think it is lack of motivation or just plain laziness, but this is not so.
It is your state of mind and your attitude that determines whether you will make your exercise program a habit or drop out until you become tired of the way you look and feel again. It is also your reasons for getting strong and fit that if they are the right ones will help you to hang in there long term.
People committed to their exercise regime tend to have one major thing in common; they know the true value of fitness. To them exercise and fitness isn't just about looking good in a bikini or losing weight for the class reunion. They understand the health benefits and enjoy how exercise makes them feel better physically, emotionally and mentally.
So how do you get to this place from where you are now?
Make fitness a priority - Everybody is busy and everyone has career and family obligations and the number one reason why people do not exercise is because they say they don't have time. Yet someone who is busier than you is exercising right now. "I don't have time to exercise" is not something you will ever hear from an active and fit person. These people make time for exercise.
There are all these people right around the world who manage to find the time to get fit because they make it a priority. If you believe you don't have time then you won't have time. The key to finding the time is to put it at the top of your list and then say it is not optional. You will do it, need to do it, must do it. And yes, it is really that easy.
Indeed, these people often hold their exercise time sacred and will always figure out a way to meet their other commitments. They also will still meet their health, diet and fitness needs. The truth is that most people have far more time available in their day than they think. You can bet they will still find time to watch their favorite television program.
A proper exercise program that contains strength training exercise is so efficient and does not need much time. Just 2-3 hour long sessions each week would do the job. Most people easily have that small amount of time available to them; they just choose to use it differently.
Strong and fit people, on the other hand, make their exercise program a priority in their lives. They make a choice to watch an hour less of television some evenings in order to take care of their body and health.
And with all of the studies that show the tremendous benefits to ones health and wellbeing, it is clear that more people should follow their lead and make it a priority as well.
Article Source: http://www.articlehighlight.com
(my own article directory)
Do you want to discover the secret to rejuvenating your body and improving the quality of your life? Download my free ebook "I've Found the Fountain of Youth - Let Me Show You Too!" here: Ways To Look Younger. For Free Fitness Report here Fitness Weight Loss. Carolyn Hansen is a certified fitness expert and fitness center owner who coaches clients to look and feel younger.
Most people would like to live in a lean, strong, fit, firm, healthy, energetic body. But what separates those who stick to their fitness program and those that call it quits after a few weeks or months? You may think it is lack of motivation or just plain laziness, but this is not so.
It is your state of mind and your attitude that determines whether you will make your exercise program a habit or drop out until you become tired of the way you look and feel again. It is also your reasons for getting strong and fit that if they are the right ones will help you to hang in there long term.
People committed to their exercise regime tend to have one major thing in common; they know the true value of fitness. To them exercise and fitness isn't just about looking good in a bikini or losing weight for the class reunion. They understand the health benefits and enjoy how exercise makes them feel better physically, emotionally and mentally.
So how do you get to this place from where you are now?
Make fitness a priority - Everybody is busy and everyone has career and family obligations and the number one reason why people do not exercise is because they say they don't have time. Yet someone who is busier than you is exercising right now. "I don't have time to exercise" is not something you will ever hear from an active and fit person. These people make time for exercise.
There are all these people right around the world who manage to find the time to get fit because they make it a priority. If you believe you don't have time then you won't have time. The key to finding the time is to put it at the top of your list and then say it is not optional. You will do it, need to do it, must do it. And yes, it is really that easy.
Indeed, these people often hold their exercise time sacred and will always figure out a way to meet their other commitments. They also will still meet their health, diet and fitness needs. The truth is that most people have far more time available in their day than they think. You can bet they will still find time to watch their favorite television program.
A proper exercise program that contains strength training exercise is so efficient and does not need much time. Just 2-3 hour long sessions each week would do the job. Most people easily have that small amount of time available to them; they just choose to use it differently.
Strong and fit people, on the other hand, make their exercise program a priority in their lives. They make a choice to watch an hour less of television some evenings in order to take care of their body and health.
And with all of the studies that show the tremendous benefits to ones health and wellbeing, it is clear that more people should follow their lead and make it a priority as well.
Article Source: http://www.articlehighlight.com
(my own article directory)
Do you want to discover the secret to rejuvenating your body and improving the quality of your life? Download my free ebook "I've Found the Fountain of Youth - Let Me Show You Too!" here: Ways To Look Younger. For Free Fitness Report here Fitness Weight Loss. Carolyn Hansen is a certified fitness expert and fitness center owner who coaches clients to look and feel younger.
Thursday, March 19, 2009
Self-Care as a Mom: How to Listen for, Hear, and Pay Attention to the Whispers
By Amy E. Willard
Where are you on your daily to-do list? If you're like a lot of moms these days, you probably fall somewhere near the bottom, or perhaps you're not even on the list at all. The thing is, if you want to be able to continue to function at your best, to tackle your to-do list, day after day, tuning into and honoring what you need is absolutely essential.
Let's take a moment to consider the regular maintenance that you extend to the car that you drive. Do you make sure that it is filled up with gas when needed? Do you make arrangements for the oil to be changed on a regular basis? If your car starts making funny noises, do you have someone check it out?
Now, what if you chose to ignore your car's signals, because you were too busy with everything else? Would you expect your car to continue to perform for you? Of course not. But for some reason, we moms expects our bodies to keep going and going, even when we're not providing any regularly scheduled maintenance for them. Should we really be surprised, then, when our bodies stop performing at their best?
Just like your car has signals to communicate its needs (gas gauge, oil light, etc.), our bodies have signals, too. Stop and think about a time when you were feeling stressed, frazzled, run-down, or even experiencing a cold or other symptoms. Chances are there were some moments, over the previous few weeks leading up to this state, when your body asked you to slow down, to rest, to take a break… these are the whispers I'm talking about.
When you don't hear these whispers, eventually your body has to kick it up a notch. This is exactly what used to happen with me. I would end up getting sick, and then I wasn't able to get anything done and I was definitely a lot less pleasant to be around. I convinced myself that I had to do everything and take care of everyone else. Most moms can certainly relate to this.
But when I would think back to the weeks leading up to a cold or whatever I ended up experiencing, I could recall moments when my body whispered to me, requesting that I go to bed instead of staying up late again, asking me to sit still for a few minutes, reminding me that the sugary snack I was reaching for wasn't really going to sustain me. But I didn't listen. I pushed through, again and again. I ignored the signals, and time and time again I would come down with a cold or something worse. This was my body's way of forcing me to rest.
This pattern was repeated so many times in my life. I wasn't keeping up with my body's maintenance plan, but I was still surprised when it would break down. After this happened again and again, I finally got the message: I wasn't paying attention to my body's signals and honoring my own needs. Once I became aware of this pattern, I was then able to make some changes. I'm still a work in progress, but I am definitely more in tune these days with the whispers, so my body no longer has to knock me over the head in order to get my attention!
It hasn't been easy, but the guidelines below have really helped me with this process. I encourage you to give them a try, especially if you're missing the whispers in your own life.
* Offer gratitude on a daily basis for your body. Acknowledge and appreciate the wisdom that it offers.
* Begin to consciously tune into your body throughout the day. Become more aware of its maintenance needs for sleep, healthy food, exercise, and relaxation.
* Create space in your day so that you can regularly check in with your body and hear what it's saying. Allow for some slow, quiet time.
* Start to identify your body's communication patterns: does it speak to you with aches and pains, cold symptoms, headaches, knots in your stomach, etc.?
* Realize that it's about more than just physical needs, too. For example, a knot in your stomach might indicate that just having said yes to yet another committee at school was really not in your best interest.
* Pay attention to the whispers and make the changes necessary. (Go to bed earlier, eat a real meal, step away from your computer, start saying no, etc.).
As moms, we serve as important examples for our children. Honoring our bodies and taking time for self-care serves as a model for our kids; they'll be able to learn at an early age how to tune into their own signals and what they can do to honor their needs.
Article Source: http://www.articlehighlight.com
(my own article directory)
Amy E. Willard offers opportunities for moms to learn to take better care of themselves. Please visit http://www.CourageousMotherhood.com to access a free 5-part e-course entitled: 5 Courageous Shifts to Help You Reconnect with Your Best Self (& Help You Become an even more Amazing Mom).
Where are you on your daily to-do list? If you're like a lot of moms these days, you probably fall somewhere near the bottom, or perhaps you're not even on the list at all. The thing is, if you want to be able to continue to function at your best, to tackle your to-do list, day after day, tuning into and honoring what you need is absolutely essential.
Let's take a moment to consider the regular maintenance that you extend to the car that you drive. Do you make sure that it is filled up with gas when needed? Do you make arrangements for the oil to be changed on a regular basis? If your car starts making funny noises, do you have someone check it out?
Now, what if you chose to ignore your car's signals, because you were too busy with everything else? Would you expect your car to continue to perform for you? Of course not. But for some reason, we moms expects our bodies to keep going and going, even when we're not providing any regularly scheduled maintenance for them. Should we really be surprised, then, when our bodies stop performing at their best?
Just like your car has signals to communicate its needs (gas gauge, oil light, etc.), our bodies have signals, too. Stop and think about a time when you were feeling stressed, frazzled, run-down, or even experiencing a cold or other symptoms. Chances are there were some moments, over the previous few weeks leading up to this state, when your body asked you to slow down, to rest, to take a break… these are the whispers I'm talking about.
When you don't hear these whispers, eventually your body has to kick it up a notch. This is exactly what used to happen with me. I would end up getting sick, and then I wasn't able to get anything done and I was definitely a lot less pleasant to be around. I convinced myself that I had to do everything and take care of everyone else. Most moms can certainly relate to this.
But when I would think back to the weeks leading up to a cold or whatever I ended up experiencing, I could recall moments when my body whispered to me, requesting that I go to bed instead of staying up late again, asking me to sit still for a few minutes, reminding me that the sugary snack I was reaching for wasn't really going to sustain me. But I didn't listen. I pushed through, again and again. I ignored the signals, and time and time again I would come down with a cold or something worse. This was my body's way of forcing me to rest.
This pattern was repeated so many times in my life. I wasn't keeping up with my body's maintenance plan, but I was still surprised when it would break down. After this happened again and again, I finally got the message: I wasn't paying attention to my body's signals and honoring my own needs. Once I became aware of this pattern, I was then able to make some changes. I'm still a work in progress, but I am definitely more in tune these days with the whispers, so my body no longer has to knock me over the head in order to get my attention!
It hasn't been easy, but the guidelines below have really helped me with this process. I encourage you to give them a try, especially if you're missing the whispers in your own life.
* Offer gratitude on a daily basis for your body. Acknowledge and appreciate the wisdom that it offers.
* Begin to consciously tune into your body throughout the day. Become more aware of its maintenance needs for sleep, healthy food, exercise, and relaxation.
* Create space in your day so that you can regularly check in with your body and hear what it's saying. Allow for some slow, quiet time.
* Start to identify your body's communication patterns: does it speak to you with aches and pains, cold symptoms, headaches, knots in your stomach, etc.?
* Realize that it's about more than just physical needs, too. For example, a knot in your stomach might indicate that just having said yes to yet another committee at school was really not in your best interest.
* Pay attention to the whispers and make the changes necessary. (Go to bed earlier, eat a real meal, step away from your computer, start saying no, etc.).
As moms, we serve as important examples for our children. Honoring our bodies and taking time for self-care serves as a model for our kids; they'll be able to learn at an early age how to tune into their own signals and what they can do to honor their needs.
Article Source: http://www.articlehighlight.com
(my own article directory)
Amy E. Willard offers opportunities for moms to learn to take better care of themselves. Please visit http://www.CourageousMotherhood.com to access a free 5-part e-course entitled: 5 Courageous Shifts to Help You Reconnect with Your Best Self (& Help You Become an even more Amazing Mom).
Monday, February 23, 2009
Why Do We Need Strength?
By Gen Wright
We can live our lives without stamina, endurance, speed or flexibility but, without strength we are unable to live. Every movement we make depends on muscle strength when we talk, walk, eat, breathe, stay upright and move in any way. We couldn't survive without it; most of us have no idea of its importance.
In the past not much importance was placed on muscle strength, now we know that it is critical for us to be able to have the highest quality of life. Although muscles are something that our modern day technology driven lifestyles not longer require, our health is dependant on the strength of them. With proper exercise – strength training – they become stronger and better able to perform daily tasks and activities and learn new functions, making our lives much easier.
Not many people are aware that our muscle tissue serves as the body's armor and defense against illness and disease. When we strengthen our muscular systems, our immune system is also strengthened. The fuel source used by the immune system is stored in the muscles which helps protect against life threatening disease or illness.
Muscles are also where the body stores protein which is necessary to produce antibodies to fight off infections and find and destroy rogue cancer cells and viruses. A store of protein is kept in muscles to draw upon if needed for fighting sickness when it is needed.
Having strong muscles can greatly reduce a number of health risks. They been proven to have a positive affect on insulin resistance, metabolism (the rate your body burns fuel), blood pressure and high blood fats. These are factors that are linked to illnesses such as cancer, diabetes, and heart disease.
High levels of body fat are also linked to killer diseases and muscle tissue is where fat is burned for energy, so having strong muscles will decrease the risk of becoming overweight or obese. Strong muscles will also help you lose weight as muscle tissue burns as much as 15 times more calories per day than fat tissue - even when you are at rest. With more toned active muscle in our bodies, we use up more calories even just sitting around.
It is easy to keep your muscles toned with a proper exercise program that contains at least 60% strength training exercise. No other type of exercise can match it when it comes to producing health benefits. You can count on it to stoke your metabolism, strengthen your bones, joints and heart as well as trimming your waistline.
The benefits of strong muscles for all adults are vast, in fact in the hierarchy of health pursuits, building and maintaining stronger muscles is at the very top. If you wish to slow down the aging process, strengthening your muscles will accomplish this in many ways circulating blood carrying youth preserving oxygen and nutrients to every tissue and cell in the body.
All adults over 30 lose muscle tissue at the rate of 300-500 grams per year with this rate increasing as one gets older. It is imperative that you keep your muscles strong to help avoid this loss. Weakened muscles will cause accelerated aging more than any other factor.
If you have not already cemented a proper exercise program into your life, seek the help of a fitness professional to help you get started. They will set your program up and teach you how to make it effective and time efficient.
The consensus is growing: strong muscles are good for everyone of all ages and it is now recommended that all adults' strength train their major muscle groups twice a week. It is time for you to get on board and reap the many benefits.
Article Source: http://www.articlehighlight.com
(my own article directory)
Do you want to discover the secret to rejuvenating your body and regaining lost vitality and improving the quality of your life? Download my free ebook "I've Found the Fountain of Youth - Let Me Show You Too!" here: reverse aging. Carolyn Hansen is a certified fitness expert and fitness center owner who coaches clients to look and feel younger.
We can live our lives without stamina, endurance, speed or flexibility but, without strength we are unable to live. Every movement we make depends on muscle strength when we talk, walk, eat, breathe, stay upright and move in any way. We couldn't survive without it; most of us have no idea of its importance.
In the past not much importance was placed on muscle strength, now we know that it is critical for us to be able to have the highest quality of life. Although muscles are something that our modern day technology driven lifestyles not longer require, our health is dependant on the strength of them. With proper exercise – strength training – they become stronger and better able to perform daily tasks and activities and learn new functions, making our lives much easier.
Not many people are aware that our muscle tissue serves as the body's armor and defense against illness and disease. When we strengthen our muscular systems, our immune system is also strengthened. The fuel source used by the immune system is stored in the muscles which helps protect against life threatening disease or illness.
Muscles are also where the body stores protein which is necessary to produce antibodies to fight off infections and find and destroy rogue cancer cells and viruses. A store of protein is kept in muscles to draw upon if needed for fighting sickness when it is needed.
Having strong muscles can greatly reduce a number of health risks. They been proven to have a positive affect on insulin resistance, metabolism (the rate your body burns fuel), blood pressure and high blood fats. These are factors that are linked to illnesses such as cancer, diabetes, and heart disease.
High levels of body fat are also linked to killer diseases and muscle tissue is where fat is burned for energy, so having strong muscles will decrease the risk of becoming overweight or obese. Strong muscles will also help you lose weight as muscle tissue burns as much as 15 times more calories per day than fat tissue - even when you are at rest. With more toned active muscle in our bodies, we use up more calories even just sitting around.
It is easy to keep your muscles toned with a proper exercise program that contains at least 60% strength training exercise. No other type of exercise can match it when it comes to producing health benefits. You can count on it to stoke your metabolism, strengthen your bones, joints and heart as well as trimming your waistline.
The benefits of strong muscles for all adults are vast, in fact in the hierarchy of health pursuits, building and maintaining stronger muscles is at the very top. If you wish to slow down the aging process, strengthening your muscles will accomplish this in many ways circulating blood carrying youth preserving oxygen and nutrients to every tissue and cell in the body.
All adults over 30 lose muscle tissue at the rate of 300-500 grams per year with this rate increasing as one gets older. It is imperative that you keep your muscles strong to help avoid this loss. Weakened muscles will cause accelerated aging more than any other factor.
If you have not already cemented a proper exercise program into your life, seek the help of a fitness professional to help you get started. They will set your program up and teach you how to make it effective and time efficient.
The consensus is growing: strong muscles are good for everyone of all ages and it is now recommended that all adults' strength train their major muscle groups twice a week. It is time for you to get on board and reap the many benefits.
Article Source: http://www.articlehighlight.com
(my own article directory)
Do you want to discover the secret to rejuvenating your body and regaining lost vitality and improving the quality of your life? Download my free ebook "I've Found the Fountain of Youth - Let Me Show You Too!" here: reverse aging. Carolyn Hansen is a certified fitness expert and fitness center owner who coaches clients to look and feel younger.
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