Plane your next year holiday now

Plane your next year holiday now.

Here are the tips.http://tiny.cc/vga8a

25 Healthy Holiday Choices

Want to enjoy a tasty and fulfilling December, without all the regret come January? Here are 25 tips that will keep you on track this holiday season.

Eat early. Don't skip breakfast, says Amy Jamieson-Petonic, a registered dietitian. “Don’t let last night’s big meal keep you from having a healthy breakfast today, and every day,” she says. If you don’t commit to breakfast, you may spend the rest of the day overeating.

Graze. Eat small meals throughout the day. It helps you keep your blood sugar and energy levels steady. You'll be less likely to feel moody or stressed, and you’ll be less likely to overeat at parties. Also, if you don’t arrive at the party with an empty stomach, alcohol won't hit you as hard.

Work out. Exercise keeps your metabolism going, helps you digest and burn off calories, and can stabilize your mood.

Do a trade-off. “For every alcoholic drink you have during the holidays, tell yourself you need to be physically active for 30 minutes to burn it off,” says Jamieson-Petonic, who's also an exercise physiologist.

Stay hydrated. Choose water or low-calorie drinks . A handy tip: “Twenty ounces of water 20 minutes before each meal keeps you hydrated while reducing cravings and calories when you eat,” Jamieson-Petonic says.

Pack snacks. Heading to the airport? Make sure to bring some healthy snacks, like trail mix, whole-grain crackers, or a peanut butter and jelly sandwich.

Map it out. Road tripping? Plan ahead, so you can stop where healthy food is available.

Ditch the comfy pants. Loose-fitting clothes make it easier to overeat, Jamieson-Petonic says. Wear form-fitting garments that will let you know you're overdoing it.

Lighten your drink. A wine spritzer is a festive way to keep calories and alcohol content low. Or consider light beer or a mixed drink with half a shot in it -- make sure the mixer is low- or no-cal.

Simply sip. Make that drink last all night by taking tiny sips. You'll cut down on calories, and also keep a clear head all night.

Window shop. Buffet time? Cruise the food before digging in. Think through what's offered, and pick only the things you really, truly want.

Veg out. Hit the crunchy vegetables. Hard. They'll fill you up, making you less likely to overeat.

Go lean. Choose lean proteins: turkey (without the skin), fish (skip the fatty sauce), and pork. They can fill you up and give you lots of energy.

Embrace the season. Enjoy the festive holiday fare you can't get any other time of year, like stuffing and pumpkin pie. Have those special foods in small amounts, but avoid things you can get all year, like mashed potatoes.

Give in. If a tiny portion of pie won't cut it, then eat a full slice, just this once. But consider leaving the crust, which is filled with saturated fat and calories.

Think small. Always use a small plate if there’s a choice. That helps you keep portions modest.

Don’t crowd your plate. Play that game you used to play as a kid -- don't let your foods touch.

Do it yourself. Bring your own amazing, low-cal dish. Make your contribution something super-healthy and extremely tasty that you love. If all the other offerings are too rich or fatty, you can rely on your own cooking.

Step aside. When you’ve had your fill at the buffet table, move away. The farther you are from the food, the less you'll try to get back to it. If you have to stand in the same room with the food, keep your back to it.

Have one bite. Eat all the desserts you want -- but just a bite of each. That, Jamieson-Petonic says, is a way to not feel shortchanged -- but also not go overboard.

Choose fruit. Contribute to the party by bringing a big fruit salad. The sugars in fruit can squelch your desire for other sweets.

Get chatty. Look for chances to catch up with friends and family you haven't seen in a while, Jamieson-Petonic says. Focus on conversation, and you’ll eat less.

Savor your food. Taking time to appreciate each bite can help you eat less, Jamieson-Petonic says.

Take stock. When holiday food cravings hit, stop and ask yourself, “Am I really hungry?” Just a few seconds might reveal that you’re really just tired or sad, or feeling something else that's not hunger. A little talk with yourself can spare you some unwanted calories.

Breathe and have fun. Remember that the holidays are about spending time with relatives and friends. Take a deep breath, smile, and connect

Just click this link and find out more. http://tiny.cc/vga8a

7 Pains You Shouldn't Ignor

 http://amzn.com/B00GYBLNY6

7 Pains You Shouldn't Ignore

Experts describe the types of pain that require prompt medical attention.

woman in white coat

Whoever coined the term "necessary evil" might have been thinking of pain. No one wants it, yet it's the body's way of getting your attention when something is wrong. You're probably sufficiently in tune with your body to know when the pain is just a bother, perhaps the result of moving furniture a day or two before or eating that third enchilada. It's when pain might signal something more serious that the internal dialogue begins:

"OK, this isn't something to fool around with."

"But I can't miss my meeting."

"And how many meetings will you miss if you land in the hospital?"

"I'll give it one more day."

No. 1: Worst Headache of Your Life

Get medical attention immediately. "If you have a cold, it could be a sinus headache," says Sandra Fryhofer, MD, spokeswoman for the American College of Physicians. "But you could have a brain hemorrhage or brain tumor. With any pain, unless you're sure of what caused it, get it checked out."

when someone says they have the worst headache of their life, "what we learned in medical training was that was a classic sign of a brain aneurysm. Go immediately to the ER."

No. 2: Pain or Discomfort in the Chest, Throat, Jaw, Shoulder, Arm, or Abdomen

Chest pain could be pneumonia or a heart attack. But be aware that heart conditions typically appear as discomfort, not pain. "Don't wait for pain,". "Heart patients talk about pressure. They'll clench their fist and put it over their chest or say it's like an elephant sitting on their chest."

The discomfort associated with heart disease could also be in the upper chest, throat, jaw, left shoulder or arm, or abdomen and might be accompanied by nausea. "I'm not too much worried about the 18-year-old, but if a person has unexplained, persistent discomfort and knows they're high risk, they shouldn't wait," says Cohen. "Too often people delay because they misinterpret it as [heartburn] or GI distress. Call 911 or get to an emergency room or physician's office. If it turns out to be something else, that's great."

He says intermittent discomfort should be taken seriously as well. "There might be a pattern, such as discomfort related to excitement, emotional upset, or exertion. For example, if you experience it when you're gardening, but it goes away when you sit down, that's angina. It's usually worse in cold or hot weather."

"A woman's discomfort signs can be more subtle," says Cohen, who is director of preventive cardiology at Saint Louis University School of Medicine. "Heart disease can masquerade as GI symptoms, such as bloating, GI distress, or discomfort in the abdomen. It's also associated with feeling tired. Risk for heart disease increases dramatically after menopause. It kills more women than men even though men are at higher risk at any age. Women and their physicians need to be on their toes.

No. 3: Pain in Lower Back or Between Shoulder Blades

"Most often it's arthritis," says Brangman, who is professor and chief of geriatrics at SUNY Upstate Medical University in Syracuse, N.Y. Other possibilities include a heart attack or abdominal problems. "One danger is aortic dissection, which can appear as either a nagging or sudden pain. People who are at risk have conditions that can change the integrity of the vessel wall. These would include high blood pressure, a history of circulation problems, smoking, and diabetes."

No. 4: Severe Abdominal Pain

Still have your appendix? Don't flirt with the possibility of a rupture. Gallbladder and pancreas problems, stomach ulcers, and intestinal blockages are some other possible causes of abdominal pain that need attention.

No 5: Calf Pain

One of the lesser known dangers is deep vein thrombosis (DVT), a blood clot that can occur in the leg's deep veins. It affects 2 million Americans a year, and it can be life-threatening. "The danger is that a piece of the clot could break loose and cause pulmonary embolism[a clot in the lungs], which could be fatal," says Fryhofer. Cancer, obesity, immobility due to prolonged bed rest or long-distance travel, pregnancy, and advanced age are among the risk factors.

"Sometimes there's just swelling without pain," says Brangman. "If you have swelling and pain in your calf muscles, see a doctor immediately

No. 6: Burning Feet or Legs

Nearly one-quarter of the 27 million Americans who have diabetes are undiagnosed, according to the American Diabetes Association. "In some people who don't know they have diabetes, peripheral neuropathy could be one of the first signs," says Brangman. "It's a burning or pins-and-needles sensation in the feet or legs that can indicate nerve damage."

No 7: Vague, Combined, or Medically Unexplained Pains

"Various painful, physical symptoms are common in depression," says psychiatrist Thomas Wise, MD. "Patients will have vague complaints of headaches, abdominal pain, or limb pain, sometimes in combination."

Because the pain might be chronic and not terribly debilitating, depressed people, their families, and health care professionals might dismiss the symptoms. "Furthermore, the more depressed you are, the more difficulty you have describing your feelings," says Wise, who is the psychiatry department chairman at Inova Fairfax Hospital in Fairfax, Va. "All of this can lead the clinician astray."

Other symptoms must be present before a diagnosis of depression can be made. "Get help when you've lost interest in activities, you're unable to work or think effectively, and you can't get along with people," he says. "And don't suffer silently when you're hurting."

He adds there's more to depression than deterioration of the quality of life. "It has to be treated aggressively before it causes structural changes in the brain

If you’re like me and like most women – especially women who have had children – you’re probably not happy with your body.  For instance, my body got too soft and squishy after having kids, and I’ve carried around more pounds than I wanted to be. We already know that weight loss for women is often frustrating and largely unsuccessful, and when you manage to lose extra pounds, they just creep back on again. I’ve lost the same ten or twenty pounds a couple of times, but have struggled to keep it off.
Then I asked myself how can I lose weight exactly where I need the most and, moreover keep it off for good? I found answers and I came across the VENUS FACTOR.
How does it sound to simply drop up to 3 dress sizes inside of a week with no cardio, no exercise machines, no weird berry pills or no food restrictions? It’s kind of every woman’s dream, right?
The Venus factor is the first and only weight loss plan designed to dramatically increase female metabolism. The program addresses to the women that have:

·           little to no time,

·          terrible genetics,

·           slow metabolism,

·           or even thyroid condition.

All in all, the VENUS FACTOR is a step-by-step system of diet and fitness for weight loss especially designed for women. With the help of the Venus Factor virtual nutritionist you will know exactly what you eat for the 12 weeks the program lasts and you’ll focus exactly on the areas where you want to lose weight . Here is a good news for young couple age between 25 to 35. Just click this link and find out.

http://amzn.com/B00GYBLNY6http://amzn.com/B00GYBLNY6

5 Things Your Parents Got Wrong About Food

5 Things Your Parents Got Wrong About Food

1. No snacking! You'll ruin your appetite!

Actually, snacking can be healthy, as long as you choose wisely.

"It keeps blood sugar stable" and keeps you from getting too hungry between meals, says Debra Waterhouse, RD, author of Outsmarting the Mother-Daughter Food Trap.

"My general rule is going no longer than four hours without eating something, whether a meal or a snack," says dietitian Constance Brown-Riggs, RD.

Update: Try cutting back slightly on meals so you can have one or two daily snacks between 100 and 200 calories. Good choices include nuts, fruit, yogurt, and vegetables with dip.

2. Finish everything on your plate.

"It's fine to leave a little food," Brown-Riggs says. "Get in tune with your body to know when you've had enough."

Update: As you're eating, notice how you're feeling. Are you full? Are you eating just because there is still food on your plate? Be particularly careful when you're eating out -- the food is appealing, the plates are huge, and you may want to eat it all because you paid for it. "If there are large portions, ask for half now and have them box the other half," Brown-Riggs says.

3. Don't eat before exercising -- you'll get a cramp.

You won't want to go running immediately after dinner, but eating a little bit 30 to 60 minutes before exercising can help you maximize your workout.

You'll get "a quick boost of energy that helps you optimize the exercise session," says Natalie Digate Muth, MD, RD, author of "Eat Your Vegetables!" and Other Mistakes Parents Make: Redefining How to Raise Healthy Eaters.

Update: Choose high-carbohydrate, low-fat, low-fiber snacks with moderate amounts of protein in the 100- to 300-calorie range, such as a glass of chocolate milk, a slice of toast with peanut butter, or a granola bar. Fruit is also fine, although it won't have much protein (add a few nuts for that).

4. Hurry up!

Did your parents rush your breakfast so you were on time for school? If you still eat in a hurry, you might miss your body's cues that you're full.

"It takes 20 minutes for the brain to register that you feel full," Brown-Riggs says. "If you eat too quickly, you can scarf down a lot of food in a 20-minute period, and then you feel stuffed."

Update: Slow down. Take mini-breaks by putting your food and utensils down between bites, Brown-Riggs says.

5. You deserve dessert today!

"We never want to use food as a reward; it sends the wrong message," Brown-Riggs says. "The wires get crossed, and we no longer eat because we're hungry; we eat because we were good and we deserve something."

Update: It's great to reward yourself, but not with food. How about a movie, a manicure, or time with friends? "Soon, you'll realize that you shouldn't just eat because you think you deserve something,

10 Secrets To Success and Inner Peace

10 Secrets To Success and Inner Peace

1. Have a mind that is open to everything and attached to

nothing. Progress is impossible if you always do things the

way you’ve always done them. Be open-minded and detached.

2. Every day give love, kindness, peace, joy...

Give that away and you’ll get it back.

Most people live a 'gimme gimme gimme' kind of life,

instead of asking themselves how can I serve?

3. There are no justified resentments

Blame has to go. Send love in response to hate.

4. Don’t die with the music still in you

Allow yourself to express yourself freely and creatively.

5. Embrace silence and meditate

Make conscious contact with source.

Go to the wilderness. Commune with nature.

Feel connected.

6. Give up your personal story

It's time to move on from the 'story' you've kept

telling yourself about why your life is not working...

7. You can’t solve a problem with the same mind

that created it. Change Your Thoughts... And You

Change Your Life.

8. Treat yourself as if you already are what you

would like to become

9. Treasure your divinity

10. Wisdom is avoiding all thoughts which weaken you.

Change Your Thoughts. Focus on positive things.

Focus on Love.

10 Relaxation Techniques That Zap Stress Fast

10 Relaxation Techniques That Zap Stress Fast

Relax. You deserve it, it's good for you, and it takes less time than you think.

You don't need a spa weekend or a retreat. Each of these stress-relieving tips can get you from OMG to om in less than 15 minutes.

1. Meditate

A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.

2. Breathe Deeply

Take a 5-minute break and focus instead on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.

“Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” psychologist Judith Tutin, PhD, says. She's a certified life coach in Rome, Ga.

3. Be Present

Slow down.

“Take 5 minutes and focus on only one behavior with awareness,” Tutin says. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food.

When you spend time in the moment and focus on your senses, you should feel less tense.

4. Reach Out

Your social network is one of your best tools for handling stress. Talk to others -- preferably face to face, or at least on the phone. Share what's going on. You can get a fresh perspective while keeping your connection strong.

5. Tune In to Your Body

Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.

“Simply be aware of places you feel tight or loose without trying to change anything,” Tutin says. For 1 to 2 minutes, imagine each deep breath flowing to that body part. Repeat this process as you move your focus up your body, paying close attention to sensations you feel in each body part.

6. Decompress

Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension.

“Place the ball between your back and the wall. Lean into the ball, and hold gentle pressure for up to 15 seconds. Then move the ball to another spot, and apply pressure,” says Cathy Benninger, a nurse practitioner and assistant professor at The Ohio State University Wexner Medical Center in Columbus.

7. Laugh Out Loud

A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.

8. Crank Up the Tunes

Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. “Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping), and allow your mind to focus on the different melodies, instruments, or singers in the piece,” Benninger says. You also can blow off steam by rocking out to more upbeat tunes -- or singing at the top of your lungs!

9. Get Moving

You don’t have to run in order to get a runner’s high. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs.

10. Be Grateful

Keep a gratitude journal or several (one by your bed, one in your purse, and one at work) to help you remember all the things that are good in your life.

“Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach in Greenville, NC.

Use these journals to savor good experiences like a child’s smile, a sunshine-filled day, and good health. Don’t forget to celebrate accomplishments like mastering a new task at work or a new hobby.

When you start feeling stressed, spend a few minutes looking through your notes to remind yourself what really matters

Alcohol and Heart Disease

Alcoholand Heart Disease

The effect of alcohol on health and heart disease is complex. For some people, even mild alcohol use carries major risks. For others, moderate alcohol use may offer a degree of protection.

Is Moderate Drinking Good for the Heart?

Moderate alcohol consumption seems to offer protection against heart disease for some people.

Moderate drinking is defined as no more than one drink per day for women or lighter-weight persons and no more than two drinks per day for men. One drink is equal to the following: 12 ounces of beer or wine cooler, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.

Specific suspected heart-related benefits of alcohol include:

Raises HDL, or "good" cholesterol level.

Lowers blood pressure.

Inhibits the formation of blood clots (this can be good or bad. It may prevent heart attacks but could increase the risk of bleeding).

Helps prevent artery damage caused by high LDL, or "bad " cholesterol.

But, until we know more about the pros and cons of alcohol consumption, doctors do not recommend drinking alcohol specifically for better heart health.

Can Drinking Alcohol Be Harmful?

Drinking alcohol can be harmful for some people. Those who have heart failure, cardiomyopathy (abnormal heart muscle function), high blood pressure, diabetes, arrhythmia (irregular heart rhythm), a history of stroke, obesity, high triglycerides, or are taking medications, should speak to their doctor before drinking alcohol. Also, pregnant women and those with a history of alcoholism should not drink alcohol.

The American Heart Association cautions people to not start drinking if they do not already drink alcohol. Many of the benefits listed above can be achieved through diet and exercise. Talk to your doctor about the benefits and risks of drinking alcohol.

Bad Dreams or Nightmares?

Bad Dreams or Nightmares?

scared boy

Dreams are one of the most fascinating—and least understood—aspects of sleep. Though science has offered possibilities, we don’t yet understand the purpose of dreaming. Dreams can encompass a dramatic range of emotion, and subject matter. Some dreams seem plucked directly from our everyday lives. Most of us have had the experience of waking up shaking our heads at the odd and sometimes amusing circumstances that unfolded while dreaming. Dreams can contend with deep emotions, dealing with loss and reunion, anger, sorrow, and fear. Bad dreams and nightmares are among the most startling and emotionally potent of remembered dreams. Even a partially remembered disturbing dream can linger in our waking minds. But what do we know about this phenomenon of disturbed dreaming? And what’s the difference between a bad dream and a nightmare?

Much of the research into disturbed dreaming has focused on the neurological activity of these dreams, as a way to investigate the function and purpose of dreaming. Other research has focused on the connections between disturbed dreams and psychological conditions, such as post-traumatic stress disorder, and anxiety disorders. Less attention has been paid to the content of disturbed dreams, in particular the disturbing dreams that occur as a normal aspect of sleep life among a broad and varied population. We know that nightmares and bad dreams are common experiences—but we don’t know much about what these dreams contain.

What distinguishes a nightmare from a bad dream? One common theory is that nightmares are more emotionally disturbing and intense versions of bad dreams, a more severe form of the same essential phenomenon. One way nightmares are often distinguished from dreams is in whether the dream causes a person to wake—whether out of fear, or to put an end to the dream.

New research investigates the content of disturbed dreams, in an effort to gain a better understanding of what emotions, triggers, and themes propel these dreaming experiences, and also to help further illuminate potential distinctions between bad dreams and nightmares. Researchers at Quebec’s Université de Montréal recruited 572 volunteers, both men and women, to keep daily dream reports of all remembered dreams—good and bad—for anywhere from 2-5 consecutive weeks. The reports included details about dreams’ narratives, the emotions present and their level of intensity, as well as the presence of sleep terrors—brief, highly intense periods of fright during dreams, that are often accompanied by actual screaming or movement like sleepwalking. Researchers considered episodes of sleep terrors to be distinct from nightmares.

They collected nearly 10,000 dream reports on dreams of all types. From this collection, researchers identified 431 bad dreams and 253 nightmares, experienced by 331 participants, which met the criteria for evaluation. Researchers excluded dreams that were too vague to analyze, as well as dream experiences that seemed to be sleep terrors. They also excluded nightmares and bad dreams experienced by people who reported having only these 2 types of dreams. Researchers used the result of waking from the dream as the distinguishing characteristic between bad dreams and nightmares: nightmares resulted in awakenings, and bad dreams did not.

Researchers defined several themes for volunteers to use in identifying the content of their dreams. The themes covered common territory for disturbed dreams, including physical aggression, being chased, interpersonal conflicts, accidents, failures and helplessness, evil presences, disasters and calamities, apprehension, worry, and health concerns. Volunteers were allowed to identify both primary and secondary themes.

They also established emotional categories to further define dream content, including fear, anger, sadness, confusion, disgust, guilt, and frustration. Researchers used scales of both rationality and “everydayness” to evaluate levels of bizarreness in disturbed dreams.

Their results give insight into the complex emotional and thematic landscape of disturbing dreams, as well as new possibilities for delineation between bad dreams and nightmares:

Nightmares occurred more rarely than bad dreams, according to results. Of a total of 9,796 dreams collected, nightmares made up 2.9%, while bad dreams accounted for 10.8% of all dreams.

The most common themes in both bad dreams and nightmares were physical aggression, interpersonal conflicts and failure or helplessness. More than 80% of nightmares, and more than 70% of bad dreams contained one or more of these themes, compared to 38.2% of non-disturbing dreams.

Fear was the most common emotion reported in both nightmares and bad dreams. Among nightmares, 65.1% contained fear as the main emotion, as did 45.2% of bad dreams.

Fear was not only more common in nightmares, it also took a larger proportional share of emotional content in nightmares than in bad dreams.

Though fear was the most prevalent emotion, nearly half of all disturbing dreams had primary emotions other than fear.

Volunteers reported nightmares having significantly higher intensity than bad dreams.

Nightmares contained more aggression, more frequent experiences of failure, as well as more unfortunate and negative conclusions, than bad dreams. Nightmares were also more bizarre.

Physical aggression was 1.5 times more frequent in nightmares than in bad dreams. Evil presences and experiences of being chased were other commonly reported themes of nightmares.

Bad dreams overall contained a wider range of themes than nightmares. After physical aggression, interpersonal conflicts, and failure, bad dreams also included themes related to health concerns and apprehension and worry.

The thematic differences between nightmares and dreams suggested to researchers that nightmares are more likely to contain threats to basic physical security and survival, while bad dreams are more apt to grapple with a broader range of psychological anxieties.

Researchers found some interesting differences between men’s and women’s dreams. Both men and women dreamed about the same basic range of thematic and emotional content. But men’s nightmares were more heavily populated with themes of disaster and calamity, while women’s nightmares were more than twice as likely to contain interpersonal conflicts.

One particularly unexpected finding? Researchers compared the presence of negative events and outcomes in everyday dreams to disturbing dreams. They found nightmares and bad dreams contained more aggressions and misfortunes, and contained fewer positive, friendly aspects than everyday dreams. However, bad dreams and nightmares contained less failure than everyday dreams. This suggests, says researchers, that our disturbing dreams deal less often with issues of competence than more ordinary, less overtly upsetting everyday dreams.

Fascinating stuff, isn’t it? These results give further credence to the theory that nightmares are a rarer, stranger, and more intense form of bad dreams, but that both types of disturbed dreaming are versions of the same basic experience. It’s not clear what purpose these dreams serve, or what relationship the content of our disturbing dreams may have to issues and concerns in our waking lives. But these findings should make scientists—and the rest of us—eager to discover more about our dreaming lives.

Sweet Dreams. Find out more by clicking this link. http://bit.ly/hzsdrT

Do Your Bad Habits Drive Up Your Triglycerides?

You Have High Triglycerides, Now What?

Do Your Bad Habits Drive Up Your Triglycerides?

It can be upsetting to learn that you have high triglycerides. High numbers increase your chance of getting heart disease. But there’s good news, too. If you change a few bad habits into better ones, you can bring your triglycerides down and keep your heart healthy.

Bad habit No. 1: You drink soda, sweetened tea, or fruit juices.

Sugar and fructose, which are used as a sweetener, can raise triglycerides. The extra calories in sugary drinks can also make you gain weight, which puts added strain on your heart and contributes to cholesterol and triglyceride levels.

 

 

Did You Know?

Better habit: Quench your thirst with sugar-free alternatives. 

Artificially sweetened drinks are better than those with sugar or fructose because they are less likely to raise triglycerides. But water is the most convenient and inexpensive thirst quencher around. To add some zing, squeeze lemon or lime in sparkling water.      

Bad habit No. 2: You eat white foods like pasta, rice, or bread at most meals.

Like sugar, foods such as white flour or semolina can raise triglyceride levels. So do starchy foods like white rice and potatoes.

Better habit: Switch to whole grains.

Whole-grain pasta is a great alternative, especially for bold sauces like a classic tomato sauce. Look for a tasty whole-grain bread for sandwiches. And eat brown rice instead of white rice. It has a rich, nutty flavor that's perfect for making stir-fry. Instead of white potatoes, try grains like quinoa and barley.  

Bad habit No. 3: You eat a lot of red meat.

Triglycerides are a type of fat in the bloodstream. Foods high in saturated fat, such as red meat, boost levels. Butter and cheese contain these same triglyceride-boosting fats. 

Better habit: Choose lean meats or protein alternatives.

Opt for chicken and turkey that are lower in saturated fat. Another healthy option: Make meatless meals. Vegetarian pastas, chilis, and stir-fries offer a delicious alternative to meat dishes. Avoid dishes loaded with cream or cheese in favor of recipes that use vegetable oil and feature plenty of vegetables.  

Bad habit No. 4: You only eat fried fish. Most fried fish has a lot of added oil -- the unhealthy type, saturated fat. That fat overpowers the type of fat found in fish, called omega-3 fatty acids, which helps keep triglycerides down.                                                                                                                    

Better habit: Help yourself to two servings of grilled or broiled fish a week.

Choose fatty fish such as salmon, freshwater trout, or tuna, which are especially rich in omega-3s, then grill or broil them. Look for recipes with flavors you like. If you’re still having trouble tempting your taste buds, take heart. Walnuts, flaxseed, soy products, and dark greens are good sources of triglyceride-lowering omega-3s.

Bad habit No. 5: You drink several glasses of alcohol a day.

Better habit: Set limits.

Have no more than one drink a day if you're a woman and two if you're a man. If your triglyceride levels aren’t lowering enough despite your efforts, your doctor may recommend skipping alcohol altogether. Beer lovers can choose from many good nonalcoholic beers. If you drink wine, switch to flavored sparkling water.

Bad habit No. 6: You overeat.

Very large meals can send your triglyceride level into the danger zone. Spikes are dangerous because they can contribute to inflammation that can damage blood vessels.   

Better habit: Divide your usual serving in half.

At home, cook the usual amount of food but serve only half. At restaurants, divide your meal into smaller portions. Eat slowly to give your body time to register when you're full. Help yourself to more only if you're still hungry. If you feel satisfied, pack away what's left to enjoy later.   

Bad habit No. 7: You skip meals.

Maybe you're too busy to eat. Maybe you think you'll lose weight if you skip a meal. The problem: you're likely to get so hungry later that you'll grab anything, healthy or not. Or you overeat at the next meal, which causes triglyceride levels to jump.

Better habit: Eat sensible-sized meals three times a day.

Enjoy breakfast, lunch, and dinner while sticking to recommended serving sizes. Have healthy snacks like nuts, fruit, or carrot and celery sticks handy when hunger strikes.

Bad habit No. 8: You don't move around much.

Do you sit still for long periods? Lack of movement makes it hard for your body to process blood sugar and triglycerides normally.

Better habit: Get up and do something.

Move more each day. Skip the escalator or elevator and climb stairs. Get off the bus or subway one stop early and walk. Find leisurely activities you enjoy: Walk, swim, or ride a bike. Join a gym. Your goal is to do at least 30 minutes of exercise five days a week.  

Bad habit No. 9: You smoke.

When you have high triglycerides, heart disease is a major concern. If you smoke, your risk of heart disease dramatically increases.

Better habit: Live tobacco-free.

Make up your mind to quit. If you need help, talk to your doctor. When you’re ready, take action. Choose a date to give up your habit. Get support from friends and family. Buy sugar-free gum and low-calorie snacks to reach for instead of cigarettes. Find a local support group. Stay committed -- you’ll kick cigarettes to the curb and add years to your life.

Today’s tips

If you are making cheese cake for your birthday celebration. Here is a quick way to make it.

Just click this link and find out. http://amzn.com/B00GY85BUQ   cheese cake

Today’s tips

Find out how you can conceive a healthy baby boy. Just click this link and find out http://amzn.com/B00GYBLNY6

Scalp Psoriasis

Scalp Psoriasis

Scalp psoriasis is a common skin disorder that produces raised, reddish, and often scaly patches. It can appear as one or multiple patches on the scalp, affect the entire scalp, and spread beyond the scalp to the forehead, back of the neck, or behind the ears.

Scalp psoriasis is not contagious. Like other types of psoriasis, its exact cause is unknown. But it's believed to result from an abnormality of the immune system that causes skin cells to grow too quickly and build up as patches. You may be more likely to develop scalp psoriasis if psoriasis runs in your family.

Recommended Related to Psoriasis

Laser Treatment for Psoriasis

If you're living with psoriasis, you know how uncomfortable and embarrassing the red, itchy, scaly skin can be. Treatment options for psoriasis include steroid cream or other medicated creams, oral medications, and light therapy. All of these treatments work well, but medications can have side effects and light therapy requires a regimen of three sessions a week for two to three months. Today, there is another option for treating psoriasis: excimer lasers, which deliver ultraviolet light to localized...

Read the Laser Treatment for Psoriasis article > >

About half of the estimated 7.5 million Americans with psoriasis -- which can affect any skin surface -- have scalp psoriasis. Most commonly, people with scalp psoriasis also have psoriasis on other parts of their body. But sometimes the scalp is the only affected area.

Scalp psoriasis can be mild and almost unnoticeable. But it can also be severe and long lasting, causing thick, crusted lesions that affect appearance. Intense itching can interfere with sleep and everyday life, and frequent scratching can lead to skin infections and hair loss. People with scalp psoriasis often report that it leaves them feeling embarrassed and ashamed.

Symptoms of Scalp Psoriasis

Symptoms of mild scalp psoriasis may include only very slight, fine scaling. Symptoms of moderate to severe scalp psoriasis include:

·         Reddish plaques

·         Silvery-white scales

·         Dandruff-like flaking

·         Dry scalp

·         Itching

·         Burning sensation or soreness

·         Hair loss

Although scalp psoriasis itself is not the cause of hair loss, frequent or intense scratching, forceful removal of scales, harsh treatments, and associated stress can cause temporary hair loss. Fortunately, hair usually grows back after the psoriasis lesions clear.

If you have any of these symptoms, see your doctor or dermatologist. He or she may diagnose scalp psoriasis by visual examination alone or perform a skin biopsyto rule out other conditions, such as seborrheic dermatitis.

Topical Treatments for Scalp Psoriasis

The first line of defense against scalp psoriasis is topical treatment: medicated shampoos, creams, gels, oils, ointments, and soaps. Although some of these products are available over the counter, stronger topical treatments require a prescription.

Over-the-counter products often contain one of two medications approved by the FDA for psoriasis:

·         Salicylic acid

·         Coal tar

Prescription products for scalp psoriasis may contain higher concentrations of salicylic acid, coal tar, or both, as well as other FDA-approved medications, such as:

·         Anathralin, an older prescription medication

·         Antimicrobials, which are used to treat bacterial or yeast infections associated with scalp psoriasis

·         Calcipotriene, a vitamin D derivative

·         Calcipotriene and betamethasone dipropionate (a potent steroid)

·         Other topical steroids

·         Tazarotene, a vitamin A derivative

To be effective, topical treatments must be applied to the scalp instead of just to the hair. They also must be used exactly as directed until you get adequate control of your lesions, a process that can take up to eight weeks or longer. After your psoriasis has cleared, you may be able to prevent recurrences by shampooing daily or twice-weekly with a shampoo containing coal tar or other medications. Free information. Do you want to read more on this  topic. Just click this link and choose the topic you want to ready.

http://likeit01.marketplace.hop.clickbank.net

Managing Diabetes with Exercise

Two years ago, when Jennifer Auyer's father died at age 64 from complications related to type 2 diabetes, she faced a turning point in her own struggle with the disease.

Her father's diabetes had led to heart disease, a quadruple bypass, a foot amputation, and vision problems, among other serious health troubles. "It was a really painful experience, for him and for all of us," says Auyer, 40, of Nashua, N.H.

Recommended Related to Diabetes

Taking Care of Your Diabetes Every Day

The four things you have to do every day to lower high blood sugar are: 1. Eat healthy food 2. Get regular exercise 3. Take your diabetes medicine 4. Test your blood sugar. Experts say most people with diabetes should try to keep their blood sugar level as close as possible to the level of someone who does not have diabetes. This may not be possible or right for everyone. Check with your doctor about the right range of blood sugar for you. You will get plenty of help in learning...

Read the Taking Care of Your Diabetes Every Day article > >

Four years ago, she, too, was diagnosed with type 2 diabetes, shortly after giving birth to her child, Grace. "If I were to pass away in 20 years, where would my daughter be?" she asks.

Deciding to "Do Differently" with Type 2

When Auyer was growing up, she never saw her father, a heavy man, exercise. She had become overweight, too. In addition to caring for Grace, she commutes to Boston to work as director of sales for a hotel company. But she eventually decided her busy life could no longer be an excuse to keep from getting into shape.

"I said, 'I don't want to go through what he went through.' I was following the same path, and what am I going to do differently? I wanted to find something to help me. I was desperate."

When she found out about a weight loss and exercise class at Joslin Diabetes Center in Boston, she signed up fast. In the course, Jacqueline Shahar, MEd, a clinical exercise physiologist at Joslin, taught her to do the best exercises for people with type 2 diabetes.

Strength and Interval Training for Diabetes

For example, Auyer is now a believer in resistance training and works out with elastic bands to improve muscle strength. This form of strength training helps patients use glucose more efficiently, Shahar says. "If we can get them to do some resistance training, they're going to be able to increase their muscle mass so they're actually burning more glucose."

Other payoffs come, too. "They increase their metabolism and they lose weight," Shahar says. Resistance training also helps people with diabetes improve their cardiovascular health, lower blood pressure, and reduce abdominal fat. It benefits posture and helps strengthen muscles to prevent injuries.

In another big step, Auyer began interval training, which involves repeatedly mixing bouts of high-intensity aerobic activity with less intense work -- the segments are called "intervals." For example, you can pedal fast on a bike for 30 seconds, then go at a slower speed for 90 seconds. Altering the speed and intensity of the workout challenges the muscles, helping burn more calories, boost fitness, and improve insulin sensitivity, according to Shahar. "That's actually my favorite," Auyer says of interval training. "It keeps everything fast-paced and fresh."

At home, long stretches of treadmill walking bored her. But now, she'll walk on the treadmill for 10 minutes, then run for another few minutes. "Then I'll jump off and do the resistance bands for a few minutes, then squats or side steps, then maybe I'll jump back on the treadmill for 10 minutes," Auyer says. "The next thing you know, an hour has gone by, and I feel so invigorated

Exercise and Blood Glucose Levels

Shahar advises Auyer and other diabetes patients to exercise at least three or four times a week. Blood glucose levels can keep dropping up to 48 hours after exercising, she says. "I always use this analogy in people with diabetes: Their muscles are kind of sleeping, so they're not burning glucose or calories. But if they exercise, they keep their muscles awake all the time. They keep burning calories, they lose weight, they make the glucose work more efficiently in their body."

Auyer is delighted with her improved blood glucose levels. "Almost immediately, I noticed a change in my morning blood sugars, which are always really high," she says. But after she started exercising, "they were dropping from an average of about 140 to 110. I was so excited one day -- I had one under 100."

She exercises in class once a week to make sure she's doing it right, then repeats the routines at home. She aims to lose weight gradually -- she has about 80 pounds to go -- and hopes to eventually run a 5-kilometer race. 

Grace is already following by example, playing with the resistance bands when her mom exercises in her playroom. "Kind of funny -- she's 4 years old and she wants to exercise, too. Honestly, growing up, I didn't have that," Auyer says. "One of my goals, besides making myself healthy, is to really instill that in my daughter so that she doesn't have to go through what I'm going through.

"I'm setting her up for potentially having diabetes as well because of the history in my family," Auyer says. "Hopefully, that won't be her curse, but if we can cut it now -- get her to see that this is what Mommy does, we exercise -- then it's not so foreign."

Like every working mom, Auyer sometimes gets off her exercise routine for a few days. But she gets back on track by reminding herself why she started. "For me, that reason was my father. This is what he would want and this is important," she says. "That's the motivation to keep going."

Starting an Exercise Program

Ready to get fit? Shahar offers these tips for getting started.

·         Talk with your doctor. People with heart problems might need a stress test, while those with hypertension should make sure their blood pressure is stable. If you have retinal problems, ask your eye doctor if you should avoid certain exercises that increase pressure on the retina, Shahar says. If you have orthopaedic problems, such as knee pain, back problems, or foot issues, an exercise physiologist can teach you appropriate exercises, including using a stationary recumbent bike.

·         Check your blood sugar before and after exercise. "No. 1: It's a motivation tool. When you exercise and see your blood glucose improve, you'll probably do more because it's going in the right direction," Shahar says. In time, your doctor might be able to reduce your insulin or oral diabetes medication. But you should also be checking to make sure your blood sugar isn't too high or too low.

·         Keep snacks on hand for low blood sugar. Be prepared. Bring fast-acting snacks to the gym or along on your outdoor workout in case your blood sugar drops too low while you're exercising.

·         Wear a diabetes ID. Wear a bracelet or necklace or carry something that identifies you as having diabetes. List an emergency contact, and indicate whether you take insulin.

·         Wear comfortable shoes. Good shoes will help you avoid foot problems, which can be more serious when you have diabetes

To read more just click this link and chose health. http://likeit01.marketplace.hop.clickbank.nethttp://likeit01.marketplace.hop.clickbank.net