Health tip # 50


Get your daily calcium by popping a tab, chugging milk or eating yoghurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed.

Think Water and Fiber

Another good example is grapes vs. raisins. Fill a cup with juicy, fresh grapes and snack away: the entire cup contains only 104 calories. But fill that same cup with raisins and step away from the table, because the cup of raisins contains 434 calories. Fresh fruit fills you up with fewer calories because it’s full of water and fiber, the magic formula for low energy density. Dried fruit, like the raisins, contains little water; it’s denser with calories (and, often, concentrated sugars).

Whole grains cooked in water also are low-density foods that satisfy us with fewer calories. Cooked oatmeal, brown rice and couscous are three popular grains that are considered low-density because they absorb water in the cooking. And getting our water by way of cooked whole grains (carbs! yes!) can be a lot more satisfying than merely drinking a glass with our meals.

Health tip # 49


 Experts say weight training should be done first, because it's a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it.  

A regular eye and neck exercise can benefit you to relieve your eyestrain, stiffness and muscle tension.  

 Health tip # 47

 Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yoghurt, wholewheat toast, and a boiled egg.

Health tip # 42

Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain.

Health tip # 41


Enjoy plenty of whole grains, fruits and vegetables. Surveys show most people don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

Consumed – Hunger is the Best Seasoning

You were born knowing exactly how much to eat. Hunger is your body’s way of telling you that you need fuel. By reconnecting with your instinctive signals, you can reach and maintain a healthier weight without restrictive dieting and obsessing over every bite of food you put in your mouth.

Perhaps you’ve ignored hunger for so long that you’ve forgotten how to recognize it. Maybe you even blame hunger for your weight problem and see it as the enemy. Perhaps you confuse hunger with all the other reasons you eat, like mealtime, boredom, stress or tasty food.

At the same time, you may have learned to ignore the feeling of satisfaction so you eat until you’re stuffed and very uncomfortable. Perhaps you “clean your plate,” “never waste food,” and “eat all your dinner if you want dessert,” instead of stopping when you’ve had enough. And you’ll perpetuate this cycle if you teach your children the same things.

Hunger is your instinctive guide to effortless (well almost) weight management

Reconnecting with your hunger signals helps you reach a healthier weight. Here’s how:
• You’ll eat less food when you’re eating to satisfy physical hunger than if you eat to satisfy other needs. Think about it. If you aren’t hungry when you start eating, how do you know when to stop? When the food is gone of course!

• You’re more likely to choose foods that nourish you. If you aren’t hungry but you’re eating because you are sad, mad or glad, what kinds of foods do you want? That’s when you’re more likely to want chocolate, cookies, chips, or other snacks and comfort foods.

• Food actually tastes better when you’re physically hungry. Hunger really is the best seasoning—so you eat less but enjoy it more.

• You’ll feel more satisfied because food is great for reducing hunger but not so great for reducing boredom, stress or other triggers.

• You’ll notice you’re hungry before you get too hungry and decreases overeating!

Trust Your Gut Instincts

To break out of the pattern of eating on autopilot, get in the habit of asking yourself, “Am I hungry?” every time you feel like eating. This simple but powerful question will help you recognize the difference between an urge to eat caused by the physical need for food from an urge to eat caused by head hunger.

Look for symptoms like hunger pangs, gnawing, growling, emptiness, low energy, shakiness, or headache. Notice that hunger is physical. It’s not a craving, a thought or a temptation. By focusing on hunger as your guide, you can become your own internal expert about when, what and how much to eat.

Food for Thought

• What specific signs of hunger do you usually have?

• What other thoughts and feelings do you confuse with hunger at times?

• What else could you do besides eat when you feel like eating even though you’re not hungry?

Health tip # 35


Get close with nature : take a walk in the park. Walk barefoot on the lawn, and feel the softness of the grass. There’s a difference between walking on a treadmill and walking in the fresh air among trees.

Health tip # 34


A vegetarian diet can purify your mind and body. Do you know that, when you eat meat, it remains in your intestine and colon for a longer time than a plant-based diet?

Health tip # 31


You can live 3 weeks without food, However you can only live for three days without fluid, one could suggest that water is fairly important.

Health tip # 30


Strength training should begin with largest muscle groups (legs,back,hips,chest) and then proceed to smaller groups (shoulders,arms,neck).

Love Your Body

Ask any woman you know how she feels about her body—no matter what her weight, and get ready for an earful. Odds are, she'll launch into a laundry list of what she doesn't like about her looks. For some the big problem is the tummy pooch from her second pregnancy. They say  it's been two years and the bulge still don’t  go away. "My belly is so embarrassing,It makes me feel sloppy and uncomfortable with myself." Sometimes they  rather just stay home in baggy sweats than go out. And their self-consciousness is also taking a toll in the bedroom. "It's very hard for me to feel at ease getting intimate with my husband because of how I look," they admit.

Whether it's occasional or constant, nearly every woman struggles with the way she feels about her body. A Cornell University study found that 87% of normal-weight women wish they were a size smaller. The vast majority of women have what's called normative discontent—dissatisfaction with the size and or  shape of their bodies, even if it's just a wish for flatter abs or a rounder butt.

In fact, tummy, hips and thighs top our most-hated list—and that's true whether we're 25 or 65, according to research published in the journal The New School Psychology Bulletin. What else is on that list of dislikes? Everything from the bump on your nose to your size 10 feet.

One thing all these complaints have in common: They can do a real number on your self-esteem. When you hate such an integral part of who you are, it can have a profound effect on your confidence, even leading to depression and eating disorders. In effect, you start to believe what you think you see in the mirror. You begin to like yourself less, which makes you feel uncomfortable in social situations, ill at ease sexually and a lot less assertive.

Health tip # 27


Except for professional athletes, most of us do not have the mental discipline to keep exercising by our- selves. Join a group, a gym or get your husband to go with you. If a bunch of your friends get together to exercise you will be motivators and conscience-keepers for each other

Health tip # 25


Between birth & old age,u will walk about 70,000 miles.Walking is 1 of best activities u can do to keep heart-lung complex in good condition

Health tip # 21


Increase your protein intake and also have more of carbohydrate in your diet.

10 Steps To Help You Avoid Losing The Thrill


What's your excuse for not making it to the gym on a consistent basis? Locker room too smelly? Music volume making your ears bleed? Feeling intimidated by buff bodies crowding the free-weight area?

Most people start off strong with an exercise program, and then within a few weeks they've got an excuse for not being there.

The majority of people will stop participating in a new workout program within the first 90 days which is why health clubs that are packed in January can seem virtually empty by March.

Which brings us to you.

If you're starting a new exercise program, you're probably very excited about it, which is great. But that excitement is going to wear off, at which point you'll begin to notice how much time and effort a workout plan really requires.

And that's the point where you may be tempted to start pulling back, or even to quit entirely. But we're not about to let that happen. Follow these steps from the very beginning, and you'll be one of those dedicated gym members who really get their money's worth.\

1. Make workouts a key part of your schedule. Many people see exercise merely as recreation, not a necessity, which means it's the first thing to go when daily schedules get crunched. YOU NEED TO DECIDE that working out is as important as ANYTHING in your life, even as important as LIFE ITSELF.

If you don't, as soon as the initial excitement of a new program is over, everything else will get in the way; business appointments, family obligations, TV, sitting on your duff. Write your workout times into your calendar and stick to them just as you would a vital business meeting.

2. Keep it mellow. You're a lot more likely to keep your program for the long term if you avoid letting going to the gym become a hassle. Choose a gym you can get to in a reasonable amount of time at the time of day you're going to train.

If you're fighting gym traffic, you'll be a lot less motivated. Find a place where you won't have to line up to use the equipment you want. And unless you'll be going at the end of the day and can wash up at home, make sure it has clean showers and a comfortable changing environment.

3. Don't bite off more than you can chew. Many people often start out too aggressively, going to a level that's higher than they're capable of. As a result, they injure their muscle fibers, so for 48 hours they're walking around like a mummy. Then they stop going to the gym because they find themselves dreading the pain.

Many people don't realize that long, drawn out workouts is NOT better. You're not giving your body enough time to recover between workouts. 60 minutes TOPS (if you're doing a strength and aerobic workout), or about 30 minutes of a strength OR aerobic workout. Make those minutes COUNT! You can still workout daily as long as you keep your workouts short.

4. Set achievable goals. It's inevitable that as you start a new program, you picture yourself looking like the models on TV or in the magazines. But if you set your sights too high, you may find yourself discounting the gains you are making. When you're starting out, go over your long-term goals with a trainer or coach, and decide what you can achieve based on your workout schedule.

Then, instead of looking far into the future, give yourself intermediate weekly and monthly goals, such as doing an extra rep or lifting 10 more pounds. If you always have new goals to shoot for, it stays interesting.

REMEMBER: You're not exercising to lose weight. You're exercising because of HOW YOU'LL FEEL as a RESULT of exercising regularly. You WILL get leaner, you WILL have more energy, you WILL have a higher self-esteem. If you don't achieve the goals in the time you first set, it's not the goal that's wrong. It's the time frame that was wrong. Keep focused on your goals.

5. Chart your progress. Gains from one workout to the next can be subtle, and the only way to know how well you're really doing is to write everything down. Keep a journal of your workouts, as well as what you eat. Even people who are diligent don't remember exactly how well things went if they keep everything in their head.

When you write it down, you can compare results, see what is and isn't working, and see that as time goes on YOU'RE REALLY MAKING PROGRESS.

6. Mix it up. Doing the same workout over and over again gets old fast, and your results won't be as good as if you try a variety of exercises. Instead of doing 40 minutes daily on the treadmill, try every darn aerobic machine in the gym and go on hiking, in-line skating and bicycling adventures whenever you get a chance.

Change your weight training routine regularly to keep things interesting and to help break through plateaus. A lack of variety leads to staleness. A good rule of thumb is to change your sets, reps, weight, and rest periods every 3-4 weeks. You'll have more fun if you learn new tools and keep doing different things.

7. Go one on one. One reason working out can seem less enjoyable than playing sports is that it lacks interplay with others. But there are lots of ways to have some spirited competition in the gym, whether it's racing on treadmills or competing with your weightlifting buddy. When two guys are on the same regimen, they can make things more fun by having "mini-contests."

Try going as many reps as you can on a certain weight. Or see who can lift the most weight for 4-5 reps. Just make sure the contest rules specify doing the exercise right, since sacrificing form to lift more weight can be dangerous.

8. Work with a trainer or coach. Workouts seem easier and are more effective with a professional prodding you on; plus, you're more likely to feel obligated to show up (especially if he's going to charge you anyway). When there's someone watching you and keeping an eye on your progress, there's incentive to keep going. If you can't afford to hire a trainer for every workout, just do it every couple of weeks or once a month and have him/her help you set goals for you to reach in between.

Also, consider getting a training partner - just make sure it's somebody who will show up every time, is dedicated as you are... in other words, a clone of you.

9. Force yourself to hang in there religiously for the first three months. Nothing sustains motivation better than results. However, whether you're a beginner or a competitive bodybuilder, your muscles must be given enough time to adapt to the growth and recovery periods that strength training requires.

Though you may see some results, like increases in strength, early on, noticeable changes in your physique can take up to three months. This doesn't mean that everyone will take this long to see results. I've had clients see results in the first couple of weeks; some waited a few months before things fell into place.

It also takes that long to establish a rhythm and discipline to your training schedule, but after three months of dedication, you'll be a lot less likely to fall off the training wagon.

10. As soon as you miss a workout, re-motivate yourself. This is the danger zone, the time when most people start giving up. You've missed one workout, so what's the big deal about skipping another, or all of them? Before you know it, your whole program could go down the tubes. If you miss a workout, you miss a workout. It's over. You can't bring it back. So it makes NO sense to beat you up about it.

Health tip # 19


It's important to be involved in some sort of fitness social support web. If you are currently in a regime with no fitness community, you may find that your workouts are lacking or not that successful. A social support can bring a greater sense of camaraderie, kinship and even healthy competition. If you normally workout alone at home, try visiting a gym for a sample workout, or joining a yoga, Pilates or sailing class. Running clubs and golf courses are other ways to keep in shape and meet new people.

Avoid Gaining Weight This Holiday Season
...While Still Enjoying Your Holiday

I know what you are thinking – the holidays are a time for fun and indulgence. You don’t want to think about fitness during that time. You want to enjoy yourself. Don’t worry! The festivities don’t have to be eliminated or avoided. You can have a fabulous time while also maintain your weight and your fitness regime.

The secret to achieving a holiday season that is both full of fun and also includes fitness is found in moderation. There are two typical approaches to the seasonal festivities: 1) throw all healthy habits out the window and indulge in every guilty pleasure 2) starve and binge approach (for example, you eat nothing all day long to allow yourself to overindulge in party food). Of course, neither approach is successful at maintaining a healthy, fit lifestyle throughout the holiday season. But some how we should manage, because holidays should not be a disaster for our health.

As mentioned above, the key is found in moderation. With a moderate approach both to what you eat and how much exercise you do, you can avoid packing on extra weight and also take part in all the fun of the season.

Here Are Some Tips On Maintaining Your Health And Fitness:

Create a plan ahead of time. Before the holidays sneak up on you, create a plan for incorporating fitness and good nutrition into your daily routine. Evaluate your holiday schedule and then determine how much time you will realistically have available to devote to working out and/or eating healthy meals.

On the day of a party, be sure to eat regularly all day long. If the party is in the evening, eat breakfast, lunch and a snack before hand. Once you are at the party, go ahead and indulge in some of the fun, delicious foods. Since you have eaten meals earlier in the day, you probably will find that you aren’t tempted to go overboard and eat everything in sight. However, if you starve all day long attempting to save up all your calories for the party, you will be so famished by the time it begins that it will be difficult not to overeat.

Schedule your workouts. Mark them on the calendar and set-aside time to complete them. Consider them as important as any other appointment or event you have marked on your calendar.

When at a party, start by eating some of the healthy offerings. For example, vegetable sticks , fruit pieces, plain chicken pieces, etc. Then move on to some of the less healthy offerings. You will be less likely to overindulge on these foods if you have already filled-up on some of the healthier items. Yet, you will not feel deprived or unsatisfied.

On days that you really lack motivation or simply do not have time for your complete exercise routine, commit to do just 10 minutes of exercise. You’ll probably end up doing more than that once you get started. Even if you only end up completing 10 minutes, that is still a lot better than zero minutes.
When presented with a large variety of food options, it’s tempting to want to eat everything. Rather than eating one large slice of chocolate cake or a huge plate of meatballs, select a sampling of bite size pieces of several of the desert or appetizer offerings. This way you get the enjoyment of trying many different foods without overeating.

Exercise at home. You’ll be more inclined to follow-through on your exercise commitment if you don’t have to drive somewhere to do your workout. Plus, you won’t waste any time on driving, parking, the locker room or waiting to use equipment. Working out at home requires very little equipment (even can be equipment-free) and is quite inexpensive.

Avoid wasting calories on alcoholic beverages. The average alcoholic drink contains 150-200 calories per glass. Indulge in just 2-3 drinks and you’ve drunk the equivalent calories of an entire meal. If you partake in these beverages, choose wisely. For example, instead of having a full glass of wine, try mixing half a glass of wine with sparkling water or with a diet cola. This will help cut your calories in half.

When running errands or shopping be sure to pack some healthy snacks to have on-hand. Then after you work-up a big appetite, you won’t be tempted to grab something at the mall food court or the fast food restaurant on the way home. 

Hopefully these tips will help you find a balance between staying fit and also enjoying the fun of the season. Remember, moderation is the key. 

Have a great holiday season!

Health tip # 18


The average women's health and fitness regime requires a workout of no more than an hour at a time. Spending too much time at the gym or doing the same exercises over extended periods can become tedious and boring. By focusing on the exercises and narrowing your time frame, your workout sessions will be more fun and more efficient