Do Weight Watcher For Free, Why Pay for it?
I know what you are thinking isn’t Weight Watchers for woman in their 40′s trying to loose the weight from their 10 kids they had? I would have to agree with you that is what I have always pictured in my mind, a big group of woman meeting to talk about their belly fat and how they were skinny before having kids. I have to say after getting to know the Weight Watchers system and Weight Watchers online website they have really moved with technology and the web and turned their woman belly fat meetings into a web 2.0 weight solution that anyone would be willing to do including men.
The question is with the whole system pretty much figured out why do you need to pay them to keep track and help you keep track of your points. The only thing you don’t get when you do it by yourself is the support system and perhaps feedback, something you can create for yourself if you wanted. So I will tell you how to calculate how many points you are allowed each day and how to calculate how many points each food item is.
How to calculate how many Weight Watcher points are you allowed daily
Add the number together in each step.
Step 1
If you are a Man you get – 8 points
if you are a Woman you get – 2 points
If you are a Woman who is Nursing you get – 12 points
Step 2 – your Age
17-26 – add 4 points
27-37 – add 3 points
38-47 – add 2 points
58 – over – add 0 points
Step 3 – Height and Weight
Take the first two numbers of your weight and add them to your point total. I weight 245 lbs so my number is 24.
Under 5 feet tall – add 0 points
between 5’0″ and 5’9″ – add 1 point
over 5’10″ – add 2 points
Step 4 – Activity level
If you spend most of your day sitting down – add 0 points
If you are occasionally sitting but mostly standing – add 2 points
If you are walking most of the time – add 4 points
If you do physically difficult work - add 6 points
So take all the numbers that apply to you in each step and add them together, and that is how many points you can eat each day. You also have 35 flex points that you can use up once a week. These points don’t have to be used but can help if you go out to eat and eat foods that aren’t good for you. You can also add points for working out I’ll leave a link at the bottom to a website that will calculate how many point you get for different workouts.
Now you have to know how to calculate how many points are in any given food.
How to Calculate how many Weight Watcher points are in your food
1.Take the number of calories and divide it by 50. So if your item has 200 calories it 200/50= 4 point.
2.Then take the number of grams of fat and divide by 12. if it have 6 grams of fat 6/12=.5 add it to the food point total making it 4.5.
3.Then take the number of grams of fiber and divide by 5. If your item has 4 grams of fiber it’s 4/5=.8 you then subtract that from the point total making it 3.8 points which we would round to 4. You only count 4 grams of fiber, if a food item had 12 you would only count 4 of those grams.
So there you have it all you need now is a way of recording your food points and figuring out what to eat to meet your goal. I would start by planning out what foods you want to eat and calculating the point totals for all of them. That way you can just stock your fridge and make sandwiches and what-not and know exactly what points your eating.
I would also suggest you drink a lot of water and eat lets of fruit and vegetables. That way you can eat more and still stay in your point limits. At this site you can find a calorie counter and workout point calculator.
There are also several websites that have Weight Watchers recipes that have the points already figured out, like Kitchen parade, laaloosh, or here. If you go to a restaurant you can find the calories of the items you ate on the restaurant’s website or at other website locations like Calorie Count
4 Eating Mistakes That Age You
Eating the wrong foods — or not eating the right foods — can result in symptoms that most people tend to assume are due to aging. Here are four tips they’ve assembled to steer you in the right direction:
Mistake #1: You avoid all animal protein
Vitamin B12, which is essential for energy, is found only in foods that are derived from animals. This nutrient helps regulate your metabolism, and it is an important part of maintaining a healthy brain and nervous system. Fatigue is a classic sign of B12 deficiency
Mistake #2: You’re not getting enough manganese and copper
Manganese and copper prevent joint pain, and are both essential for maintaining joint cartilage and flexibility. In many cases, getting enough of these nutrients reverses joint deterioration and eliminates joint pain.
Mistake #3: You avoid healthy fats
Omega-3 fats are part of your brain’s building blocks. If you’re not getting enough in your diet, the architecture of your brain becomes weak, and brain function, including memory, deteriorates.
Mistake #4: You favor packaged foods over whole
Most processed foods do not have enough potassium, which can result in high blood pressure. Eating better can correct the problem.
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Eat Healthy:- 52 SuperfOOds
Step into any supermarket and you’ll see thousands of labels shouting good-health claims: Whole grains! No trans fats! Essential vitamins and minerals! But figuring out what really is part of a healthy diet is getting harder and harder in these days of information overload. And it shows in the sobering statistics: 66% of Americans are overweight or obese—which is a big reason more of us are developing diseases such as diabetes, and at younger ages.
Start here: Clean out your kitchen, tossing as many unhealthy items as you can. Single-ingredient foods— apples, chicken, cooking oil, etc.—are keepers. Packaged foods with long lists of hard-to-pronounce ingredients go out, especially if they contain more than 7% of calories from saturated fat or more than 10% of calories from sugar. Now, turn the page and find out what you’ve made room for!
52 Superfoods
Fill up on these nutrient packed foods, which can help you fight disease. Feel more energetic and even lose weight.
1. Eggs Each egg has 6 grams of protein but just 72 calories. No wonder researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, found that eating eggs for breakfast (as part of a low-cal diet) helps you slim down.
2. Tomato sauce It’s loaded with lycopene, which makes your skin look younger and keeps your heart healthy. In fact, a Harvard study found that women with the most lycopene in their blood reduced their risk of a heart attack by 34%.
3. Dried plums(prunes) They’re packed with polyphenols, plant chemicals that have been shown to boost bone density by stimulating your bone-building cells.
4. Walnuts Just 14 walnut halves provide more than twice your daily dose of alpha-linolenic acid, an omega-3 fat that’s been shown to improve memory and coordination.
5. Brussels sprouts They have more glucosinolates (compounds that combat cancer and detoxify our bodies) than any other vegetable. For a side dish that will make you wonder why you’ve been avoiding them, slice each one into quarters, then sauté in olive oil with chopped sweet Vidalia onions.
6. Acai juice A glass or two of this anthocyanin-rich berry juice can dramatically boost the amount of antioxidants in your blood, say Texas A&M University researchers.
7. Apples They contain quercetin, an antioxidant that may reduce your risk of lung cancer.
8. Bok choy This calcium-rich veggie can protect your bones and may even ward off PMS symptoms.
9. Steel-cut oats Because they’re less processed than traditional oats, they’re digested more slowly—keeping you full all morning long.
10. Salmon You’ll get all the heart-smart omega-3s you need in a day from just 3 oz.
11. Avocados Their healthy fat keeps you satisfied and helps you absorb other nutrients. For a new u twist, brush a halved avocado (pit removed) with olive oil and grill 1 minute. Serve with red onion, sliced grapefruit and balsamic vinegar.
12. Spinach A half-cup provides more than five times your daily dose of vitamin K, which helps blood clot and builds strong bones.
13. Canned pumpkin It’s filled with natural cancer fighters alpha- and beta-carotene.
14. Cauliflower White foods can be good for you! This one is packed with cancer-fighting glucosinolates.
15. Scallops A 3-oz serving has 14 grams of protein but just 75 calories.
16. Collard greens They’re exploding with nutrients like vitamin A, zeaxanthin and lutein, which keep your eyes healthy.
17. Olives They deliver the same heart-healthy monounsaturated fat you get in olive oil, but for just 7 calories per jumbo olive!
18. Brown rice It’s a top source of magnesium, a mineral your body uses for more than 300 chemical reactions (such as building bones and converting food to energy).
19. Oysters These keep your immune system strong. A 3-oz serving (about 6 oysters) dishes up a quarter of your daily iron, plus nearly twice the zinc and all the selenium you need in a day.
20. Edamame One cup has a whopping 22 grams of plant protein, as well as lots of fiber, folate and cholesterol-lowering phytosterols.
21. Strawberries They’re loaded with ellagitannins, phytochemicals that may halt the growth of cervical and colon cancers.
22. Lentils A great source of meat-free protein, a half-cup of cooked lentils also gives you nearly half your daily folate, a B vitamin that protects a woman’s unborn baby from neural tube defects.
23. Bran flakes Their whole grains keep your heart in tip-top shape by reducing inflammation and melting away belly fat.
24. Kiwi Italian researchers found that it reduces asthma-related wheezing, thanks to its high vitamin C content (one kiwi has 110% of your daily requirement).
25. Black beans They’re loaded with protein, fiber, and flavonoids—antioxidants that help your arteries stay relaxed and pliable.
26. Sunflower seeds A quarter-cup delivers half your day’s vitamin E, which keeps your heart healthy and fights infection.
27. Sardines 3 oz provide more than 100% of your daily vitamin D. Sardines are also a top source of omega-3 fats. Try adding mashed canned sardines to marinara sauce and serving over whole-wheat pasta.
28. Asparagus A half-cup supplies 50% of your daily bone-building vitamin K and a third of your day’s folate, it’s a natural diuretic so it banishes bloating, too.
29. Bananas They’re loaded with several kinds of good-for-you fiber, including resistant starch (which helps you slim down).
30. Broccoli sprouts They have 10 times more of the cancer-preventing compound glucoraphanin than regular broccoli.
31. Fat-free milk With a third of the calcium and half the vitamin D you need in a day, plus 8 grams u of muscle-building protein, it’s the ultimate energy drink.
32. Baked potatoes Each one packs a megadose of blood-pressure–lowering potassium—even more than a banana.
33. Sweet potatoes Half of a large baked sweet potato delivers more than 450% of your daily dose of vitamin A, which protects your vision and your immune system.
34. Flaxseed Not only is flaxseed loaded with plant omega-3s, it also has more lignans (compounds that may prevent endometrial and ovarian cancer) than any other food. Store ground flaxseed in your refrigerator and sprinkle on yogurt, cold cereal or oatmeal.
35. Greek yogurt It has twice the protein of regular yogurt.
36. Dried tart cherries Researchers at Michigan State University found their potent anthocyanins help control blood sugar, reduce insulin and lower cholesterol.
37. Wheat germ A quarter-cup gives you more than 40% of your daily vitamin E and immune-boosting selenium.
38. Whole-wheat english muffins You get 4 ½ grams of fiber for only 134 calories.
39. Tea Both green and black tea prevent hardening of the arteries, according to researchers at the University of Scranton.
40. Peanut butter This smart spread has arginine, an amino acid that helps keep blood vessels healthy.
41. Blackberries The king of the berry family boasts more antioxidants than strawberries, cranberries or blueberries.
42. Mustard greens These “greens” (actually a cruciferous veggie) are a top source of vitamin K. For a tasty pesto, chop them in a food processor with garlic, walnuts, Parmesan and olive oil.
43. Grapes They’re a leading source of resveratrol, the plant chemical responsible for the heart-healthy benefits of red wine.
44. Soy milk A good source of vegetable protein, calcium-enriched soy milk has as much calcium and vitamin D as cow’s milk.
45. Brazil nuts They have more selenium than any other food. One nut delivers your entire day’s worth!
46. Canola oil A Tbsp of this heart-healthy oil has all the alpha-linolenic acid you need in a day, plus two different forms of vitamin E.
47. Blueberries They improve memory by protecting your brain from inflammation and boosting communication between brain cells.
48. Oranges One orange supplies more than 100% of the vitamin C you need in a day. It’s also a good source of calcium and folate.
49. Watercress With just 4 calories per cup, this cruciferous veggie delivers a hefty dose of vitamin K, zeaxanthin, lutein, beta-carotene and cancer-fighting phytochemicals.
50. Turkey breast It has 20 grams of satisfying protein but just 90 calories per 3-oz serving.
51. Barley A top source of beta-glucan, a fiber that lowers cholesterol and helps control blood sugar.
52. Shiitake mushrooms One serving (about ¼ lb) provides as much vitamin D as you’d get from a glass of milk.
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10 Things Your Teenager Won’t Tell You
Wonder what’s bugging your teen? It’s hard to be certain when all your son does is grunt and your daughter won’t stop rolling her eyes. So rather than pressing our own kids to talk—not going to happen!—we asked teenagers from around the country what messages they wish they could share with their moms and dads. Sure, every child is different, but it may do you and your teen some good if you took these truthful kids’ concerns to heart.
1. She needs privacy.
“I hate that my parents don’t give me any personal space,” says Eleanor, 14. “And I hate that they don’t think I need it.” Even if your children share a room, give each child an area that’s off-limits to everyone else in the family (including you), such as a desk or a spare closet. To show that you respect your teen’s privacy, don’t rummage through her personal space unless you have a concrete reason to believe that she’s lying to you or hiding something serious. And remember: “All kids today are doing drugs” isn’t a concrete reason.
2. Sometimes he just needs you to listen.
“I want to tell my mom and dad everything,” says Keegan, 13, “but I don’t want to listen to them nag.” Understand that sometimes your kids just want a sounding board—they’re not looking for you to solve all their problems. When your son complains that his science teacher is being unfair or his soccer coach has been extra-hard on him, encourage him to talk by asking open-ended questions. (“Well, how does that make you feel?”) Don’t jump in with advice or threaten to intervene.
3. She may be dating—even if you’ve explicitly said she can’t.
“I didn’t tell my parents about a guy I dated for a year, because they didn’t allow me to have boyfriends,” says Marla, 15. “They knew we hung out, but I’d say, ‘Oh, we’re just friends.’” Try to be relaxed when it comes to dating—even if it’s killing you. Instead of forcing your daughter to sneak around, let her start with group dates, where at least four other kids are with her and her date at all times.
4. He may not be getting great grades on every assignment.
“I don’t tell my parents when I get a bad grade because I don’t want to listen to them tell me how I’ve let them down,” says Sam, 16, who says he occasionally fails a quiz but usually makes up for it with better exam scores. “There are nights I just don’t feel like studying!” Sometimes one bad grade is just that: one bad grade. If your son feels like he can vent to you about bombing a quiz or a book report, you won’t have to wait until the end of a semester to find out he’s struggling in school.
5. She doesn’t want to talk to you about sex.
“My mom knows I’ve kissed a boy,” says Sonia, 15, “but I don’t want to tell her anything else. It’s my life, not hers.” The good news is, in a 2005 government survey, less than half of high school students (47 percent) said they’d had sex. Still, it’s safest to assume your teen is in that 47 percent and educate her about birth control or preventing STDs. Don’t press her for personal details, but do offer advice; use third-person examples if it helps.
6. He hates when you don’t hold his siblings accountable.
“I hate that my parents don’t care how my youngest brother acts,” says Henry, 13. “When he swears or picks a fight with me or my older brother, they say, ‘He’s 7. He doesn’t know any better.’ But when I was his age I would have been in big trouble for swearing.” While it’s natural to become more lax as you have more children, it’s important to consider each unique situation, not just your children’s ages. Remember, all of your kids will respect you more if they think you’re a fair and reasonable parent.
7. She wishes you’d cut her some slack.
“It makes me sad when my mom screams at me when I’m already down,” says Erin, 17. Even if your daughter seems to screw up every time you turn around, it’s important that she doesn’t feel like you’re constantly coming down on her. When you’re upset, take some deep breaths; a few minutes might give you perspective (is it really worth it to lose your cool over dirty laundry?) and a chance to evaluate your daughter’s mood. Perhaps she’s ignored the laundry because she’s stressed about school or antsy about a boy who hasn’t called her back.
8. He lies to stay out of trouble.
“Sometimes I don’t come home because I’m too drunk to drive,” says Aaron, 19. “If I told my parents that, they’d flip out, so I lie.” While it would be irresponsible to give underage drinking the green light, you don’t want your child to be in an unsafe situation because he’s rushing to be home on time. If your son calls just before curfew and says he needs a ride, save your questions (and lectures) for the morning.
9. She gets frustrated when you use her age to your advantage.
“I can’t stand it when my parents say, ‘You’re 17. Act like a grownup,’ one day, and then turn around and say, ‘You’re not old enough to do that. You’re only 17,’ the next,” says Izzy. “Which is it? Make up your mind!” Since “age-appropriate” is subjective, try to give your child hard-and-fast rules that aren’t dependent on a number. (“Every member of this family attends church on Sunday,” or “Visiting friends at college isn’t allowed until you’re in college yourself.”)
10. He wishes you would trust him.
“My parents don’t trust that I don’t do drugs,” says Steven, 15. “And I really hate that they believe what other people tell them instead of what I tell them.” Constantly accusing your kids of this or that—especially if your accusations are unfounded—breeds mistrust. Eventually they’ll do something dishonest just because they’re sick of being wrongly accused. Trust your kids until they give you a real reason not to.
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Eating disorders
Eating disorders are the diseases caused due to the abnormal eating behavior of an individual. Many people suffer from such eating disorders. They indulge in eating more and more food, which is considered abnormal. A normal person cannot have the amount of food, a person suffering from an eating disorder can have.
Such abnormal patterns of food are not a result of increased hunger. Person having eating disorders have other problems. These problems are related to their lifestyle. Eating disorders are a sign of a problematic time in a person’s life. People eat more food to suppress extreme emotions and depression.
There are also different types of eating disorders. Some types of eating disorders are: anorexia, compulsive eating, binge eating disorder and bulimia. These eating disorders are completely curable. You have to detect them on time and seek a medical advice. Treatment may takes a long time. But if the patient is given good support by his family and friends, he can fully overcome the disease.
There are certain misconception about eating disorders. One common misconception is that the males who have any eating disorder are considered to be gay. The fact is that sex has nothing to do with eating disorders. Secondly, if a man has one eating disorder, he cannot have another. Whereas, many people have multiple eating disorders.
The most common misbelieve is that teenage girls are more prone to eating disorders. It is a fact that you can have an eating disorder during your teenage years but anyone, be it children, young girls, and boys, can develop an eating disorder.
If someone around you seems to be suffering with eating disorders, help them. Such people become emotionally very weak and use food as a way to relieve themselves. Emotional support is the most important thing to treat these individuals.
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20 Tasty Aphrodisiacs To Put Sizzle In Your Sex Life
If you’ve got sex on the brain but your body’s feeling unsexy, put away the blue pill! You don’t need Viagra, you need food. (Just not potato chips.) Sexual health and energy is synonymous with a healthy, energized you. An active lifestyle, balanced diet and self-confidence are the best ways to get the sexual charge you need – but that doesn’t mean there aren’t a few foods out there that can give you that extra…boost you’re looking for.
Maca
This Andean root is the first food that comes to mind when I think of sexual health and stamina. Just me? It’s been commonly used in Peru since the times of the Inca to increase strength, energy and libido. Modern foodies consider it a superfood, and with good reason. Maca is excellent for balancing hormones and makes a tasty addition to deserts and smoothies.
Cacao
Always a woman’s favorite. Real dark chocolate (we’re not talking See’s Candies here!) with a high cacao content contains natural stimulants and wellbeing chemicals, plus plenty of magnesium which is good for the heart and women’s libido. A healthy heart means better circulation, and that means better sex drive. Melt it, pour it, lick it…
Chiles
You can’t travel in Latin American without hearing a hot and spicy joke about the size of a man’s chile. And if you’re a fan of picante foods, you know how they can make you a bit sweaty and excitable. Blame it on the capsaicin, the substance in hot peppers which releases endorphins, stimulates nerve endings and increases heart rate.
Cardamom
This deliciously exotic little spice has a reputation in its home country of India for being an aphrodisiac. I just think it’s got a wonderful, sensual taste. But there may be some science behind it too: cardamom is high in cineole, which stimulates the nervous system.
Ginger
The spicy taste of hot, fresh ginger tea will heat your body up, make your heart race and increase the heat. What more do you need to get it going?
Pumpkin Seeds
High in zinc, which is needed for testosterone production, pumpkin seeds are essential for the libido in both men and women. Toast some up, pop in a movie, oh, forget the movie…
Oysters
Cold, slimy: I always wondered why oysters have such a reputation as an aphrodisiac food. Some say it’s the shape, but I say it’s the zinc, baby.
Hemp
Whether you prefer the seed, the milk, or the oil, hemp is high in the Essential Fatty Acids needed to help balance hormones for a better libido. Whip up a hemp milk latte and cozy up to your sweetie for some kisses to get things going.
Almonds
Best when eaten raw, almonds are high in libido-boosting vitamin E. A very sensible sex-boosting insurance policy. Eat daily.
Garlic
This one surprised me, because we all know how unattractive it is to be around someone who reeks of garlic. But take note, allicin improves blood flow to the sexual organs, so just make sure you and your partner have garlic in your meal together and you won’t mind the way the other smells. You have to admit, for garlic, that’s a sexy picture.
Bananas
This suggestively shaped fruit regulates blood pressure, and you’d do well to eat one a day, because there’s nothing quite like excessively high blood pressure (also known as hypertension) to cause erectile dysfunction.
Pomegranate Juice
A very sensual juice and luscious juice (surely Nigella Lawson would approve), many think that pomegranate’s high antioxidant content keeps free radicals from interfering with circulation. Which would have apositive effect on erectile dysfunction.
Goji Berries
These superfood berries are considered a potent sexual tonic in Asia. They improve mood and well being and increase testosterone production. They’re tart, complex and intriguing – fittingly.
Celery
Granted, celery is not the sexiest food, but it does contains andresterone, which is the hormone that gives men a subtle smell that drives women wild. I’m talking that t-shirt smell, ladies. (Men: we like this.)
Ginseng
This high energy root normalizes hormones levels in both men and women and it’s been used for centuries by the Chinese to increase stamina and desire.
Ginkgo Biloba
Sort of a wonder herb touted for many purposes, ginkgo can be used to increase sexual energy and regulate blood circulation.
Guava
High in vitamin C, guava is great for the antioxidants. Kiwi and berries are high in vitamin C too, which keeps the sexual glands running smoothly. There’s nothing like sharing a cool fruit salad on a hot summer’s day”¦
Wild Salmon
Another great source of Essential Fatty Acids. Try it cold with creme fraiche, crackers, wine and a little hand-feeding.
Avocado
Such an amazing food anyway, avocados are high in EFA’s and B-vitamins for hormone balance, and folic acid which is good for the heart and gives you energy.
Leafy Greens
Eat your salads, ladies, dark leafy greens help your liver metabolize estrogen, and create a good balance of this hormone essential for healthy female sexuality. Sure, they don’t look sexy, but they’ll make you feel amazing.
Of course, there’s no one food that’s going to magically improve your sex life. The key is to avoid cigarettes and excessive alcohol and maintain a state of general health and wellbeing. You can’t expect to sit on your tuckus all day snacking on potato chips and be an excellent lover!
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Foods That Look Like Body Parts They’re Good For
Every child has heard the healthy-eating mantra “You are what you eat.” But there may be a closer resemblance between good-for-you grub and your body than you thought. We found 10 foods that mirror the body parts they provide nutrients for—for example, brain-boosting walnuts actually look like a brain. Coincidence? Maybe. Though these healthy foods are beneficial to the whole body, the list below is a fun reminder of what to eat to target specific areas.
1. Carrot: Eye
Slice a carrot in half crosswise and it’s easy to see that the veggie resembles an eye—look closely and you’ll even notice a pattern of radiating lines that mimic the pupil and iris. And the old wives’ tale is true: Munching on carrots will actually promote healthy eyes. “Carrots are filled with vitamins and antioxidants, like beta-carotene, that decrease the chance of macular degeneration, the leading cause of vision loss in older people,” says Sasson Moulavi, MD, medical director of Smart for Life Weight Management Centers in Boca Raton, Florida. Photos by iStockphoto
2. Walnut: Brain
The folds and wrinkles of a walnut bring to mind another human organ: the brain. The shape of the nut even approximates the body part, looking like it has left and right hemispheres. And it’s no surprise walnuts are nicknamed “brain food”—according to Lisa Avellino, dietitian for Focus28 Diet, “they have a very high content of omega-3 fatty acids, which help support brain function.” Photos by iStockphoto
3. Celery: Bone
Long, lean stalks of celery look just like bones—and they’re good for them, too. “Celery is a great source of silicon, which is part of the molecular structure that gives bones their strength,” says Dr. Moulavi. Another funny bone coincidence: “Bones are 23 percent sodium, and so is celery,” reports Avellino. Photos by iStockphoto
4. Avocados: Uterus
The lightbulb shape of an avocado looks like a uterus, and it supports reproductive health as well. “Avocados are a good source of folic acid,” says Elizabeth Somer, registered dietician and author of Eat Your Way to Happiness. “Folate has been found to reduce the risk for cervical dysplasia, which is a precancerous condition.” Photos by iStockphoto and Shutterstock
5. Clams: Testicles
Studies have offered evidence that clams, which bear a resemblance to testicles, are actually good for the male sex organs. “Research from the Netherlands has suggested that supplementing your diet with folic acid and zinc—both of which clams are high in––can have a significant effect on improving semen quality in men,” says Dr. Moulavi. Photos by Shutterstock and 3D Clinic
6. Grapefruit: Breast
The similarity between round citrus fruits––like lemons and grapefruit––and breasts may be more than coincidental. “Grapefruit contains substances called limonoids, which have been shown to inhibit the development of cancer in lab animals and in human breast cells,” says Dr. Moulavi.Photos by iStockphoto and 3D4Medical.com
7. Tomato: Heart
Slice open a tomato and you’ll notice the red veggie has multiple chambers that resemble the structure of a heart. “Studies have found that because of the lycopene in tomatoes, there is a reduced risk for heart disease in men and women who eat them,” says Somer. And, she adds, if you mix them with a little fat, like olive oil or avocado, it will boost your body’s lycopene absorption nearly tenfold. Photos by iStockphoto and 3D Clinic
8. Red Wine: Blood
Red wine, which is rich in antioxidants and polyphenols, including powerful resveratrol, looks like blood. “When you drink it, you’re really loading up on the healthy stuff that protects against destructive things in the blood, like LDL cholesterol, which can cause heart disease,” says Somer. “There’s also a blood-thinning compound in red wine, so it reduces blood clots, which are associated with stroke and heart disease.” Photos by iStockphoto
9. Ginger: Stomach
Anyone who’s ever reached for a glass of ginger ale when they’ve had a stomachache knows about the antinausea effects of ginger. So it’s fitting that the herb somewhat resembles the digestive organ. According to Dr. Moulavi, “gingerol, which is the ingredient responsible for ginger’s pungent scent and taste, is listed in the USDA database of phytochemicals as having the ability to prevent nausea and vomiting.” Photos by iStockphoto
10. Sweet Potatoes: Pancreas
The oblong sweet potato bears a strong resemblance to the pancreas, and also promotes healthy function in the organ. “Sweet potatoes are high in beta-carotene, which is a potent antioxidant that protects all tissues of the body, including the pancreas, from damage associated with cancer or aging,” says Somer. Photos by Shutterstock
Lose weight the French way
HAVE you ever wondered why most French women appear to be effortlessly slim? The answer could lie in their diet. Not the Mediterranean diet, but a weight-loss program that has been taking the country by storm.
When French nutritionist Dr Pierre Dukan introduced his Dukan Diet there 10 years ago, the book rushed to the top of the French bestseller list and spawned a dieting revolution.
Today, more than 1.5 million French women swear by its dramatic and long-lasting results.
Politicians, film stars and high-profile models, including Gisele Bündchen and Jennifer Lopez, live the Dukan life, all of them seduced by its promise of permanent slenderness while eating what you like.
The basic rules
The Dukan Diet starts with a short Attack phase, where you eat nothing but protein – just meat, fish, eggs and non-fat dairy products.
This is the kick-start that gives you the initial impetus and sets the tone for the other phases.
This stage produces immediate results – you can lose as much as three kilograms in five days.
You can stick to the Attack phase for as little as one day or as long as 10 days, but if your goal weight is 12 to 20 kilograms away, then five days produces the best results.
If you have about six kilograms to lose, two or three days on the Attack phase works well; if you are looking to slim down by only three kilograms, a single day in the Attack phase (where you’d be expected to lose one kilogram instantly) is often enough to get you started.
A short-term, protein-rich regime purges the tissues of excess water, dulls the appetite (if you eat only protein, your body produces ketonic cells, which are powerful natural appetite suppressants), while maintaining muscle tone.
Proteins are relatively low in kilojoules (compared with fats and many carbohydrates) and their complex structure means the body has to work hard to digest them – you will burn more kilojoules processing protein than any other food.
After one to 10 days in the Attack phase, dieters move on to the Cruise phase. This is the workhorse stage of the diet, where you alternate pure protein days with days when you add vegetables to your protein.
Weight will fall off at a rate of about one kilogram a week, but with a range of meat and vegetables to choose from, you won’t be hungry.
No more constraints
When you reach your ideal weight the Consolidation phase kicks in, releasing dietary constraints and putting fruit, bread, cheese and starchy foods such as pasta back on the menu.
You are even encouraged to have two totally unrestrained celebration meals a week.
This is a doctor’s recommendation and an important part of the diet’s acceptance that you can relish food and stay slim forever.
You won’t lose weight in this phase, but nor will you gain weight.
Consolidation has been designed to stop you going back to your former eating habits and to set your body’s equilibrium.
If you stick to the plan for five days, for every 0.5 kilograms you lost in previous phases, your body will consolidate the weight loss.
When your time in Consolidation is up and your weight has stabilised, you are free to eat and drink whatever you like for the rest of your life, but you must adhere to that one Dukan rule: protein only on Thursdays. Forever.
Phase one: attack
Have you ever wondered why most French women appear to be effortlessly slim? The answer could lie in their diet.
Not the Mediterranean diet, but a weight-loss program that has been taking the country by storm.
When French nutritionist Dr Pierre Dukan introduced his Dukan Diet there 10 years ago, the book rushed to the top of the French bestseller list and spawned a dieting revolution.
Today, more than 1.5 million French women swear by its dramatic and long-lasting results.
Politicians, film stars and high-profile models, including Gisele Bündchen and Jennifer Lopez, live the Dukan life, all of them seduced by its promise of permanent slenderness while eating what you like.
The basic rules
The Dukan Diet starts with a short Attack phase, where you eat nothing but protein – just meat, fish, eggs and non-fat dairy products.
This is the kick-start that gives you the initial impetus and sets the tone for the other phases.
This stage produces immediate results – you can lose as much as three kilograms in five days.
You can stick to the Attack phase for as little as one day or as long as 10 days, but if your goal weight is 12 to 20 kilograms away, then five days produces the best results.
If you have about six kilograms to lose, two or three days on the Attack phase works well; if you are looking to slim down by only three kilograms, a single day in the Attack phase (where you’d be expected to lose one kilogram instantly) is often enough to get you started.
A short-term, protein-rich regime purges the tissues of excess water, dulls the appetite (if you eat only protein, your body produces ketonic cells, which are powerful natural appetite suppressants), while maintaining muscle tone.
Proteins are relatively low in kilojoules (compared with fats and many carbohydrates) and their complex structure means the body has to work hard to digest them – you will burn more kilojoules processing protein than any other food.
After one to 10 days in the Attack phase, dieters move on to the Cruise phase. This is the workhorse stage of the diet, where you alternate pure protein days with days when you add vegetables to your protein.
Weight will fall off at a rate of about one kilogram a week, but with a range of meat and vegetables to choose from, you won’t be hungry.
No more constraints
When you reach your ideal weight the Consolidation phase kicks in, releasing dietary constraints and putting fruit, bread, cheese and starchy foods such as pasta back on the menu.
You are even encouraged to have two totally unrestrained celebration meals a week.
This is a doctor’s recommendation and an important part of the diet’s acceptance that you can relish food and stay slim forever.
You won’t lose weight in this phase, but nor will you gain weight.
Consolidation has been designed to stop you going back to your former eating habits and to set your body’s equilibrium.
If you stick to the plan for five days, for every 0.5 kilograms you lost in previous phases, your body will consolidate the weight loss.
When your time in Consolidation is up and your weight has stabilised, you are free to eat and drink whatever you like for the rest of your life, but you must adhere to that one Dukan rule: protein only on Thursdays. Forever.
Phase two: cruising
This next phase consists of two alternating diets. This is the workhorse stage, where you alternate pure protein days with days when you add an array of unlimited vegetables to your wide selection of meat, fish and no-fat dairy products. Expect to lose about one kilogram a week.
The most efficient way to work this stage is to spend one day on the pure protein Attack diet, and the next on a protein and vegetable diet, switching between the two, one day at a time, until you reach your chosen weight.
However, some people prefer to work to a rhythm of five days of protein followed by five days of protein plus vegetables, or, if you have only a little weight to lose, try two days of pure protein a week (say Mondays and Thursdays), with every other day protein combined with vegetables.
Now you can introduce the following vegetables – raw, steamed, boiled or baked (in foil) – with your meat or fish: artichoke, asparagus, broccoli, cabbage (white, red, Savoy, cauliflower, kale, brussels sprout), capsicum, celery, celeriac, chicory, cucumber, eggplant, fennel, French beans, leeks, mushrooms, onion, pumpkin, radish, salad leaves (lettuce, rocket, watercress), sorrel, soy beans, spinach, swede, Swiss chard, tomatoes, turnip, zucchini.
In principle, you can eat as many of these vegetables as you like, whenever you like, but if you want speedy weight loss, it’s best not to eat vegetables with complete abandon – it’s better to eat until you no longer feel hungry.
Carrots and beetroot are on the list of vegetables too, but they are quite starchy, so avoid having them with every meal and, while you’re in this phase, steer completely away from starchy vegetables such as potatoes, rice, corn, peas, beans, lentils and avocado (it is technically a fruit anyway).
Don’t worry if your weight loss plateaus occasionally on the days when you eat vegetables. This is merely the water levels resetting themselves. Stick with it. The weight will fall off.
Phase three: consolidation
The third stage of the Dukan Diet – the Consolidation phase – provides an important period of transition between hardline dieting and a return to normal eating.
Clinical evidence shows that the high-risk period for regaining weight after a diet is about five days for every 0.5 kilograms lost.
But don’t despair – if you have missed meat pies or curry, or if you have been longing to finish your meal with a real dessert, your time has come to indulge again.
In the Consolidation phase you follow a more open diet, but one which is not yet free from all constraints. Nourishing yourself is not just about taking in enough kilojoules to survive; it is also about enjoying eating.
It is now time to reintroduce this biological pleasure which was taken away from you.
Eat as much protein and vegetables (together) each day as you want without any restriction on quantity, time of day or combination.
•Add one serving of fruit per day (avoid high-sugar fruits such as bananas, grapes, cherries, dried fruits and high-fat nuts).
•Enjoy two slices of wholemeal bread per day, spread with fat-reduced butter.
•Have one serving (40 grams) of hard cheese per day (but avoid blue cheese, soft cheese or goat’s cheese).
•Factor in one serving of starchy foods per week in the first half of your Consolidation phase, increasing to two servings per week in the second half. This includes pasta (a 225-gram serving with tomato, not creamy, sauce and with no oil), couscous or polenta (225 grams cooked in stock, not butter or oil), lentils, beans, chickpeas, rice (ideally brown) and potatoes (but only occasionally and without butter).
•Broaden your meat repertoire to include any quantity of lamb, roast pork and ham (remove all fat first) once or twice a week.
•Let your hair down and plan and enjoy one celebration meal a week in the first half of the Consolidation phase, increasing to two meals in the second half. In this meal you really can eat whatever you want – and you should choose foods that you’ve missed during the weight-loss period.
•But there are two important conditions to this celebration meal: never have second helpings of the same dish and never eat two celebration meals in a row (if you splurge on Tuesday night, at Wednesday’s breakfast the success of your diet is on the line). Have one of each: one starter, one main, one dessert and one glass of wine. Have reasonable quantities of each dish and alcohol, but have only one of each.
•You should still stick to having one pure protein day per week, say, Thursdays. This is your insurance policy against gaining weight again.
•Have two tablespoons of oat bran per day (as a pancake or sprinkled on food).
•Walk for 25 minutes per day (longer if you enjoy it and have time).
Phase four: stabilisation
When you have successfully completed the Consolidation stage of the diet (five days for every 0.5 kilograms you lost in the Attack and Cruise phases), you are ready for the fourth and final stage of the Dukan Diet.
Your new slim body will have given up its extreme reactivity, wanting to extract every last kilojoule from everything you eat, and your metabolism will be calmer.
But experience shows the likelihood of regaining weight will remain if you do not incorporate into your lifestyle a number of habits specifically designed to deal with this risk.
The Stabilisation stage of the Dukan Diet offers permanent slenderness in return for four simple, extremely effective but non-negotiable measures that you should follow for the rest of your life.
Stabilisation rules
•Go back to eating whatever you like, but continue to use the basic rules of the Consolidation phase as a safety platform (eat unlimited protein and vegetables, one piece of fruit a day, two slices of wholemeal bread, a portion of cheese, two starchy foods and two celebration meals a week). Use this as your back-up if you are under threat of regaining weight.
•Pick one day a week for the rest of your life when you eat nothing but protein. This is the key that allows you to eat normally for the other days of the week. (Drink at least two litres of water to flush the digestive system).
•Vow to walk briskly for 20 minutes every day.
•Increase your daily oat bran intake to three tablespoons and stick to it for life.
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10 Marriage Rules You Should Break
The two of you should do everything together; work out every disagreement (without actuallyfighting); spend every night in the same bed; and never, ever be bored. Say what?! These and other so-called “rules” for marriage need some serious debunking. And it’s not just because rules your mother may have passed on are outdated; some may be downright damaging. In fact, “breaking some marriage ‘rules’ may be the best thing you can do for your relationship,” says Barbara Bartlein, RN, MSW, psychotherapist and author of Why Did I Marry You Anyway? Here are 10 rules you can break with confidence.
1. Never go to bed angry.
Where did this one come from? Turns out, it may go as far back as the Bible, which advises not letting the sun go down on your anger. But trying to work through a problem when you’re tired and stressed won’t get you anywhere, says Elizabeth Lombardo, PhD,psychologist
and author of A Happy You: Your Ultimate Prescription for Happiness. “Agree to disagree for now, and to revisit the issue when you’re rested.”
2. Always be 100% honest.
In marriage, no-holds-barred honesty is not always the best policy. For example, “you don’t need to share details of past relationships,” says Bartlein. “That invites comparisons, and when you compare, someone comes up short.” The bottom line: You need to be polite and caring when it comes to your partner’s feelings.
3. Never vacation without each other.
The received wisdom here is that if you have time off from your jobs and lives, you should naturally prefer to spend it together. One problem with this rule is that you and your spouse may not have the same definition of a great getaway (you like to ski, he’s a beach bum). The other danger, says Dr. Lombardo, is the belief “that you have to be each other’s everything, and that’s just not realistic.” Sometimes, you need a spa weekend, and he may want to go camping (or vice versa). Just be sure that you don’t alwaystake off without each other.
4. If you fight, you’re headed for divorce.
Actually, says Bartlein, research shows that couples who neverfight—assuming that means they’re holding back to avoid conflict—are more likely to split. You need to find ways to fight healthily and productively (without blaming, name-calling and the like), but that said, being committed to respectfully airing out conflicts is a far better rule than “keep your mouth shut.”
5. Once you have children, they come first.
“So often, I see couples who have put their relationship on hold in order to be good parents,” says Dr. Lombardo. But those couples, she says, have it exactly backward. Making your relationship top priority is better not just for you, but for your children, who need to see you in charge and who feel safer and more secure with parents who have a loving relationship. “Create couple-only time during which you do not discuss bills or children, where you do fun activities and enjoy each other’s company.” The kids’ll be all right.
6. You should never sleep in separate beds.
Um, snore much? It’s a myth that couples always sleep better and more cozily together than apart. One partner may be a toss-and-turner, or one may hit the hay early while the other keeps a reading light burning till the wee hours. So if one of you occasionally decamps to the guest room, don’t sweat it. “Getting a good night’s sleep is crucial to the health of your mind, body andmarriage,” says Dr. Lombardo. Just be sure a separate-bed habit isn’t about avoiding sex or physical intimacy.
7. Partners should sync up their hobbies.
Though spending every free moment you have training for a marathon while your spouse works on his classic car isn’t good for your marriage, neither is subscribing to the notion you should quit doing what you love just because your husband doesn’t love the same things. Giving up your passions is akin to forgoing your independence, and “without independence in a marriage people feel trapped,” says Bartlein. Pursue your separate interests andfind activities you both enjoy.
8. If there’s no spark, you’re doomed.
Many married couples understand intellectually that they won’t always experience that I’ve-been-drugged-by-love feeling in a long-term relationship. “But many still believe that when the spark dies out, it means they’re in the wrong relationship, and seek something new,” says Bartlein. Long-term relationships survive on commitment and trust, out of which grows love. The mistake here is to believe that you can live forever on fireworks, or even just love, alone.
9. Boring is bad.
The problem with this so-called rule, says Bartlein, is when couples confuse a calm, predictable union with a bad one. A drama-filled relationship may feel exciting, but in the long run it’s not likely to be healthy. Isn’t it better, she says, to “boringly” know where your spouse is every night than to be “excited” by constant ups and downs? “Better to have a safe, relaxed, ‘boring’ life together in the everyday. You can always inject excitement with vacations and activities.”
10. You should have sex with your partner to make him/her happy.
This may be a particular problem for women, especially new mothers. “Sex becomes yet another item on your to-do list, and you think you have to do it for the sake of your marriage, and the happiness of your spouse,” says Dr. Lombardo. While neither of those reasons is wrong, they shouldn’t be the only reasons. “Sex is for both of you.”
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I am an Award Wining Blogger
Wow! I received my first blogging award today! Isn’t that pretty cool. Getting award for something I actually like doing. I was given this award from The Wacky Ex Wife. She has an awesome blog so be sure and check it out.
Now there are a couple of rules to receiving The Versatile Blogger Award. First, you have to thank the person who gave it you by linking back to their post. Second, you have to tell seven things about yourself. Third, you have to award 15 recently discovered new blogs.
Here are seven things about me:
- I like to be alone, with my phone
- I love listening to music and sing
- I have a very melodious voice
- I have not completed my studies
- I like to spend time on internet
- I have given my entire life to someone
- And currently i’m doing a job in a small company
- New York Photographer Blog
- Josephmallozzi’s Weblog
- Notes from Near and Far
- Orange & Green
- Brooklyn Bridge
- Suburban Father Alliance
- “Go big or go home…”
- OneHealthyGirl.com – Carla Golden’s Get Healthier! Blog
- thankgodimnatural
- The Healthy Haven
- scienceandwonder
- Wednesday’s Woman
- unabashedlyfemale
- SHARE & ONGOING PRAYER REQUEST!
- sunshine and chaos
10 Ways to Inspire Your Kids
You probably already know how important it is for kids to indulge their creative side, but even when they’re up for being imaginative, many projects are mostly a lesson in following instructions.“This project-based, interactive experience inspires kids like nothing I’ve ever seen,” Bascomb says. Read on for tips on how to inspire your own children.
1. Practice what you preach.
“Mentor and coach alongside your children,” advises Bascomb. “It’s incredibly inspiring for kids to work with their parents, instead of simply taking directions from them.” This way, they’ll see that you’re truly invested in their success and will view you as an ally. And hey, maybe you’ll learn something new, too! So next time they need your help with a project, instead of telling them how to do it, jump in and try to figure it out together.
2. Encourage hands-on activities.
Bascomb stresses the importance of “getting in there and working with your hands,” explaining that there is something almost primal about our desire to build and create. Put away the computers and smartphones, get some tools––even just a hammer, nails and wood––and build something together. “You might light a fire inside your kid that you didn’t know existed.” You’ll also help your child connect to and appreciate the way of life that previous generations experienced, before video games and the Internet.
3. Expect more from your kids.
It can be tempting to over-assist in an effort to help your child succeed, but hand-holding can backfire and send the message that she can’t do it on her own. Instead, says Bascomb, “give your kids responsibility, and expect more from them. It’s amazing what kids are able to do if you push them to take a leadership role, formulate their own ideas and execute them. Give them the tools they need, and let them run.”
4. Provide the raw materials.
Lynn Louise Wonders, LPC, RPT-S, RYT, psychotherapist and director of services at Marietta Counseling for Children & Adults (MCCA) in Marietta, Georgia, notes the importance of stocking your child’s environment with materials conducive to creativity. “Keep things like clay, confetti, googly eyes and popsicle sticks on hand and readily available,” she advises. Libby Chalk, LMFT, a therapist on staff at MCCA, adds, “Instead of turning on the TV for young children, purchase toys that encourage imaginative play, like a dollhouse, train table and farm set. Not only does this encourage creativity and abstract thinking, but it also provides opportunities to take on new roles and experiment with teamwork and relationships.”
5. Help them “peer up.”
While parental involvement is paramount, it’s also crucial that kids have opportunities to learn with others on their level. “Find projects and outlets where your children can learn together with other kids,” Bascomb says. “Peer-to-peer learning is an incredibly motivational, exciting way to learn, and one that reinforces knowledge like no test or studying ever could.” Seek extracurricular activities and camps in which kids work together in teams to create something, like a science project or music video, or have your kids and their friends brainstorm creative projects they can do at home.
6. Applaud efforts over outcomes.
While it’s tempting to pile on the praise for a job well done, it’s more important to encourage kids throughout the process in order to recognize and engage their intrinsic creativity and ability. “When a child realizes for himself that he has the ability, potential and know-how to figure it out, his motivation becomes a much deeper pool to draw from than when he relies on external sources to boost him,” says Wonders.
7. Expand your child’s comfort zone.
Learning about different cultures and ways of life can expand your child’s mind by opening his eyes to alternate ways of doing things. “Take your children to unfamiliar places to observe a different culture, even if it’s to another side of your own city,” Wonders suggests. Or regularly sample other cultures’ cuisines with your children, and “do some research together on that culture. Help your children see their own world from a different point of view.”
8. Recognize that one size does not fit all.
“Different brains process information in different ways,” explains Wonders, so don’t insist that your child create or study in a certain way if there are other viable options that may work better for her. “Brush up on different learning styles and help your child to understand the way her brain processes information most effectively.” Take this quiz to discover your child’s learning style then “join creative forces to find new ways to study for a test or complete a project.” You’ll be acknowledging and validating your child’s uniqueness while empowering her to figure out the things that work best for her.
9. Help them see the big picture.
Chalk suggests having older children or adolescents imagine the kind of person they want to be in five years, and even write a letter to their future self, contemplating such questions as “What do they want to be known for? What do they want their friends to like them for? What kind of activities do they want to be involved in or teams do they want to be on? What will they spend their time doing during the week and on weekends? Will they have a job? This can be a great platform to start talking about how to reach the goals they are setting and what steps they can be taking today,” explains Chalk.
10. Encourage kids to set their own bar.
Popular culture and cliques at many schools tend to promote a very narrow definition of what’s considered “cool,” but your kids don’t have to buy into it. Bascomb says, “Tell your kids that cool is what they make it, no matter their interests––whether it’s football, the cello, theater, dance, writing or chess. Tell them that if they work hard, are passionate about what they’re doing, and commit fully to it, then that activity is cool. Forget what anybody else says.”
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10-Minute Fat Blaster
Burn calories before you jump in the shower with this bodyweight circuit from Craig Ballantyne, C.S.C.S.
Perform this circuit without rest between exercises. Then rest 1 minute and repeat the circuit. Do as many circuits as you can in 10 minutes.
Jumping Jack
Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Do 20 reps.
Prisoner Squat
Stand with your hands behind your head, your chest out and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position. Do 12 reps.
Pushup
Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended. Do 15 reps.
Forward Lunge
From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Then return to the starting position and repeat with your other leg. Do 12 reps with each leg. (Make it harder by holding the lowered position for 5 seconds.)
Stickups
Stand with your back to the wall and feet about 4 inches from the wall. Place the back of your arms against the wall, with upper arms parallel to floor and forearms at 90 degrees. Raise your arms overhead while keeping them against the wall at all times. Slowly return to below the starting position, tucking your elbows into your sides and bringing shoulder blades together. Do 10 reps.
Don’t Let Low Expectations Destroy Your High Hopes and Big Dreams
Have you given up on any hopes and dreams you once had? Sadly, we all have at one time or another. It can be a struggle to keep them alive throughout the ups and downs of our lives. Think back to when you were 10. As a kid, perhaps you wanted to be a superhero or a superstar, a princess or a prince. Whoever it was you were going to grow up as, it would be someone spectacular. Those were the glorious days when the only limits on what you could become were beyond the boundaries of your own imagination. You see, you weren’t born with low expectations of what you could achieve in life.
8 Secrets of Sexually Satisfied Couples
Your sister, your best friend, your cubicle-mate—you keep hearing about these women who enjoy fabulous sex lives with their partners. But how do they manage to keep it hot, especially when they have a couple of kids and more than a few years together? So you don’t have to broach the subject yourself, we asked a few lucky women for their secrets to a satisfying sex life. Here’s what they had to say—and how you can apply their advice in your own bedroom.
1. They schedule sex.
What? Put “Have sex” on your calendar? “Absolutely!” say couples happy with their sex lives. Rather than killing the mood with a lack of spontaneity, scheduling sex tends to “take away all the very real excuses I could otherwise use, like that I’m exhausted after working and getting the kids to bed,” says Holly Jenkins,* who has been married for two years and has three boys under the age of 10. “For couples in long-term relationships, planning a romantic interlude leads to a higher-quality, more enjoyable sexual experience,” says Victoria Zdrok Wilson, JD, PhD, who cowrote The 30-Day Sex Solution with her husband, John Wilson. Instead of thinking of calendar sex as unromantic, view it instead as a delicious form of foreplay. Send each other anticipatory texts, plan what you’ll wear (or not), and so on.
2. They lock the bedroom door.
This little bit of hardware is essential in a home with children, says Jennifer Flanders, who’s been married 24 years and has 12 children, ranging in age from 11 months to 23 years. She jokes that whenever the family moves to a new home, a new lock on the master bedroom tops the to-do list. Even if you don’t have a physical lock, creating a sense of boundaries is key, says Sacha Mohammed—married 14 years, with 7 children. “I always made sure the children were put to bed on time when they were little so my husband and I could have our time together; the kids were also taught to always knock to announce their presence.” According to Dr. Zdrok Wilson, “each couple needs to evaluate their environment and determine the optimal conditions for great sex.” For some, a lock may be enough to create an adults-only barrier. Others may need to go further to create a sensual, relaxing haven in their bedroom by banning electronic gadgets, computers and TVs, not to mention kids and their toys!
3. They have perfected the quickie.
During certain critical periods in a marriage––particularly when you’re new parents––time and energy are both at a premium. Couples who maintain a good sex life during these challenging times have learned to make the quickie something that’s good for both of them. If you’ve avoided speedy sex sessions in the past because it takes time for you to physically get in the mood, don’t underestimate the power of the mind-body connection. Try thinking of a place or time when the sex was amazing, and use it like a meditation, taking yourself back there in your mind, says Sharon Gilchrest O’Neill, marriage and family therapist and author of A Short Guide to a Happy Marriage. And “don’t be afraid of fantasizing,” she adds, because if you can figure out how to use 20 minutes to your advantage, you can avoid dry spells in your sex life.
4. They experiment.
“Be open to different ways of expressing yourself sexually,” says Jenkins. “As with music, people tend to like a mix of the predictable and unexpected.” You have to find the right balance between being adventurous and being conventional: Don’t be so conventional that it’s boring. But don’t be so adventurous that you lose your intimacy–or level of comfort. This could mean everything from positions to the overall attitude you bring to the intimate encounter. Sexual ruts––always doing it on a certain day, at a certain time, in a certain room––can breed boredom. Something as simple as mixing it up on the living room floor or in the shower can add some much-needed spice. Or get out of the house entirely. “Many couples report that they have the best sex when they’re not at home,” says Dr. Zdrok Wilson. “I call it ‘the dirty little motel’ syndrome.” And it doesn’t have to be limited to when you’re on vacation—hire a babysitter or drop the kids off at their grandparents’ house every once in a while so the two of you can book a room even if it’s only for a couple of hours.
5. They keep communicating.
Mohammed says that “excellent communication skills” is the top reason she and her husband continue to enjoy a satisfying sex life. “Before we got married, my husband told me we would talk about everything, and he meant it,” she says. There’s no other way to understand what your partner wants, needs or enjoys other than talking. And don’t make assumptions: You may be surprised to learn that what you thought was foolproof doesn’t really float his boat anymore, says Gilchrest O’Neill. “Save those conversations for when you’re not having sex, though in the actual moment, speak up about small adjustments your partner can make to increase enjoyment.
6. They avoid or reject excuses.
“Many of the excuses other couples use to avoid sex––like headaches, stress, tiredness or arguments––are some of the exact same reasons we choose to make sex a priority,” says Flanders. “Sex relieves pain, reduces stress, promotes better sleep and motivates us to settle our disagreements quickly.” Beware of letting excuses take on a life of their own, because, to use one example, the kids aren’t needy babies forever, and before you know it sex is so far on the back burner it’s fallen completely off the stove. “Brainstorm solutions to the things that get in the way of having sex,” suggests Gilchrest O’Neill. Tired? Go to bed earlier. Not enough time? Get creative with the hours or minutes you do have. However, if the root of your excuses isn’t fixable with practical changes (for example, if there are underlying problems or resentments), consider seeing a therapist.
7. They trust each other.
Jenkins cites her and her husband’s adventurous sex life, but is quick to add that for adventurousness to exist, it has to be preceded by trust. “Great sex is a reflection of the overall rapport and communication you have in other rooms of the house. To have trust with your spouse, you have to always try to build each other up outside the bedroom. If you say or do something critical or disrespectful to your partner during the day, why would he want to be naked and try something new with you later that evening?” she asks. Trust, comfort and ease with each other happens when you engage in active listening, says Dr. Zdrok Wilson. “You have to work on listening to your partner in an active, empathetic way and reciprocate by confiding in him, and baring your own feelings,” she says. Once you two feel like allies—not adversaries—your sex life will feel more honest and, hopefully, a lot hotter!
8. They care about their appearance and health.
“We still take pride in how we look for each other,” says Mohammed. Certainly staying in shape and paying attention to appearance helps you and your partner maintain the mood. But it’s not just about pleasing your partner’s eye; taking care of yourself makes you feel good about yourself. Not only that, but your libido is dependent on your overall health. “When you feel unhealthy, tired, ill or lacking in energy, you’re not likely to be motivated to engage in regular sexual activity,” says Dr. Zdrok Wilson. So, hit the gym, put on some makeup or dress up even if you’re not going anywhere. Do whatever makes you feel sexy and he’s guaranteed to notice.
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Benefits of Walking…!!
Walking is widely recommended for its health benefits. According to a recent U.S. Surgeon General report on physical activity and health in America, more than half of the U.S. population does not participate regularly in any type of exercise. That physical inactivity can lead to poor health.
The Surgeon General urged Americans to “get in shape,” encouraging everyone to get at least one-half hour of moderately vigorous activity (such as brisk walking) each day. The latest recommendations suggest that you should try to walk two miles at a brisk pace of three to four miles per hour nearly every day.
It is increasingly obvious that one of the best ways to maintain good health is through physical activity. Regular participation in exercise has been shown to be helpful in the prevention of such killers as heart disease, cancer, anddiabetes. Exercise also helps to control weight. (According to the latest research, one out of three Americans is obese.)
And because exercise helps to strengthen muscles and bones, it can even decrease your risk of developing diseases such as osteoporosis and arthritis.
Some of the most interesting and overwhelming evidence supporting the need to be physically active is from the research being conducted at the Cooper Institute for Aerobics Research in Dallas, Texas. Dr. Kenneth Cooper, known as the “father of aerobics,” founded the Cooper Clinic in the early 1970s to investigate the effects of physical activity and fitness on health and longevity and to help people develop healthy lifestyles.
In July 1996, research from the Cooper Institute showed that participating in moderate to high levels of physical activity reduced the risk of dying from any given cause. This held true regardless of other risk factors. In other words, even if an individual suffers from high blood pressure or obesity, the chances of dying are lessened by maintaining at least a moderate level of fitness. This is remarkably good news, especially for individuals who have hereditary risk factors such as a family history of heart disease.
In 2007, Circulation, the journal of the American Heart Association, published an updated report on physical activity and public health. In order to make a recommendation on the amount of exercise necessary to benefit America’s health, an expert panel of scientists, including physicians, epidemiologists, exercise scientists, and public-health specialists reviewed research on physical activity and the impact of exercise on health.
Their conclusion was the same as the plea issued by the Surgeon General: “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, or preferably all, days of the week.” The researchers determined that intermittent as well as sustained activity can be beneficial. In other words, on days when you can’t fit in a 30-minute walk, you can still garner fitness benefits by taking two or more shorter walks squeezed in throughout the day.
This may seem somewhat confusing to those of you who are well acquainted with previous recommendations to exercise for a sustained period of 20 to 60 minutes. The Surgeon General’s report is not meant to overshadow or replace these previously recommended exercise guidelines.
Exercising for a sustained period of time is still the best way we know to make improvements in your cardiorespiratory fitness. But for many, exercising for long periods of time can be intimidating. And most of us experience days when unforeseen events throw off our schedules and prevent us from having a solid block of time for exercise.
Significant health benefits can be realized by simply ceasing to sit and starting to move. The risk of developing heart disease, high blood pressure, non-insulin-dependent diabetes, and colon and breast cancers can be reduced just by becoming more physically active.
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4 Reasons Why You Need To Take Cold Showers!
Now when I say cold shower, I want to clarify exactly what I mean by that. Taking a full cold shower, meaning no hot or warm or lukewarm water at all, is borderline torture! Especially in the cold winter months. Besides, there are many benefits to taking a warm shower, the primary one being that it feels really good! But seriously, what I mean in this context, is the practice of starting with a warm shower, and ending the last few minutes with cool to cold water. Here are the benefits that you gain by incorporating a cold shower into your shower routine:
1- Better Circulation
Warm water makes the blood rush to your skin, and cool water makes the blood rush to your organs. This switching between hot and cold triggers better circulation in your blood by forcing the blood to move. The ideal practice would be to switch numerous times between hot and cold water, but merely ending the shower with cold water does help with circulation. Why should you worry about having good circulation? Well, it prevents such problems as hypertension, hardening of the arteries, and the appearance of varicose veins. Good circulation improves the performance of your system and thus help looking and feeling better.
2- Better looking skin
When you shower with warm water, it opens up your pores. Then you wash and this cleans up your pores. That’s all good. When you end, it would be best to close your pores and cold water does just that. It’s good to close your pores after you are all cleaned up because it will prevent the pores from being easily clogged by dirt and oil, which causes skin imperfections such as acne for example. Another benefit is that cold water makes your blood vessels constrict which reduces swelling and the appearance of dark circles under your eyes (where skin is at its thinnest). This provides you with a young, healthy glow.
3- Healthier hair
Cold water makes your hair look healthier and shinier. As a matter of fact, cool air makes your hair shinier too (that’s why there is a cool air button on your hair dryer). What the cold water does is that it closes the cuticle which makes the hair stronger and prevents dirt from easily accumulating within your scalp. Basically, the same principle with how it closes the pores of your skin as mentioned above. Stronger hair, of course, prevents hair from being easily pulled out when you are combing, and it helps in slowing down overall hair loss.
4- Mental benefits
There are plenty of mental benefits to ending your shower with cold water. The ancient samurai warriors used to pour buckets of cold river water on their heads every morning in aShinto practice called Misogi. This was a purification ritual on a spiritual level. They believe that it cleansed their spirit and helped start a new day & new adventure fresh. Cold water obviously helps waking you up, which is what you want in the morning. Also, it energizes you and invigorates your entire being with the essence of life. Give it a try, you will definitely feel more alive! It can also lift you up if you are feeling a little down or unmotivated.
Ending your shower with cold water clearly has its advantages. Many benefits to cold showers, as you can see. I know this is something that can be very difficult for many people to do. The key is to not torture yourself. Go about it gradually. Start with a level of cold you can deal with, and slowly make it colder after each shower. As long as you get your feet wet (no pun intended!), and begin adding this routine at the end of your showers, you will be on your way to making a habit out of it and enjoy the benefits that this practice can bring you. Who knows, maybe you can avoid gray hair altogether like my friend! Maybe the fountain of youth is made up of very cold water?! 
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31 Ways to Find Inspiration for Your Writing
No matter how much you love writing, there will always be days when you need inspiration from one muse or another.
In fact, I would argue that inspiration is not just a desirable thing, it’s an integral part of the writing process.
Every writer needs inspiration to produce inspired writing. And sometimes, it can come from the unlikeliest sources.
I’ve compiled a list of some of my favorite ways of finding inspiration — some of them obvious, some of them less so. But it’s always good to have reminders, and if you haven’t used a few of these sources of inspiration in awhile (or ever), give them a go.
- Blogs. This is one of my favorites, of course. Aside from this blog, there are dozens of great blogs on writing and every topic under the sun. I like to read about what works for others — it inspires me to action!
- Books. Maybe my favorite overall. I read writers I love (read about my current loves) and then I steal from them, analyze their writing, get inspired by their greatness. Fiction is my favorite, but I’ll devour anything. If you normally read just a couple of your favorite authors, try branching out into something different. You just might find new inspiration.
- Overheard dialog. If I’m anywhere public, whether it be at a park or a mall or my workplace, sometimes I’ll eavesdrop on people. Not in a gross way or anything, but I’ll just keep quiet, and listen. I love hearing other people have conversations. Sometimes it doesn’t happen on purpose — you can’t help but overhear people sometimes. If you happen to overhear a snippet of interesting dialog, jot it down in your writing journal as soon as possible. It can serve as a model or inspiration for later writing.
- Magazines. Good magazines aren’t always filled with great writing, but you can usually find one good piece of either fiction or non-fiction. Good for its writing style, its voice, its rhythm and ability to pull you along to the end. These pieces inspire me. And bad magazines, while perhaps not the best models for writing, can still be inspirations for ideas for good blog posts. These magazines, as they don’t draw readers with great writing, find interesting story angles to attract an audience.
- Movies. Sometimes, while watching a movie, a character will say something so interesting that I’ll say, “That would make a great blog post!” or “I have to write that in my writing journal!” Sometimes screenwriters can write beautiful dialog. Other times I get inspired by the incredible camera work, the way that a face is framed by the camera, the beauty of the landscape captured on film.
- Forums. When people write on forums, they rarely do so for style or beauty (there are exceptions, of course, but they’re rare). Forumers are writing to convey information and ideas. Still, those ideas can be beautiful and inspiring in and of themselves. They can inspire more ideas in you. I’m not saying you have to read a wide array of forums every day, but if you’re looking for information, trawling some good forums isn’t a bad idea.
- Art. For the writer aspiring to greater heights, there is no better inspiration that great art, in my experience. While it doesn’t compare to the experience of seeing the art in person, I like to find inspiring works of art and put it on my computer desktop for contemplation (Michelangelo’s Pieta is there right now). It doesn’t have to be classical works, though — I’ve found inspiration in Japanese anime, in stuff I’ve found on deviantart.com, in local artists in my area.
- Music. Along the same lines, it can be inspiring to download and play great music, from Mozart to Beethoven to the Beatles to Radiohead. Play it in the background as you write, and allow it to lift you up and move you.
- Friends. Conversations with my friends, in real life, on the phone or via IM, have inspired some of my best posts. They stir up my ideas, contribute ideas of their own, and they fuse into something even more brilliant than either of us could have created.
- Writing groups. Whether online or in your community, writing groups are great ways to get energy and motivation for your writing. My best short stories were done in a writing group in my local college (a great place to look for such groups, btw), as we read out our work to the group, critiqued them and made suggestions. The work of the other writers inspired me to do better.
- The Pocket Muse
. A book full of writing inspirations. Can’t beat that!
- Quotes. I don’t know why it’s so, but great quotes help inspire me. I like to go to various quote sites to find ideas to spark my writing, turns of phrase that show what can be done with the language, motivation for self-improvement. Try these for a start: Writing Quotes and Quotes for Writers.
- Nature. Stuck for ideas? Go for a walk or a jog. Get away from sidewalks and into grass and trees and fields and hills. Appreciate the beauty around you, and let the inspiration flow through you. Sunsets and sunrises, of course, are two of my favorite uplifting scenes of nature, and anything involving water is also awesome (oceans, rivers, lakes, rain, rivulets, even puddles).
- History. It can be unexpected, but great people in history can inspire you to greatness. My favorites include Benjamin Franklin, Gandhi, Abraham Lincoln, Helen Keller, Leonardo da Vinci, and other greats.
- Travel. Whether it be halfway around the world, or a day trip to the next town or national park, getting out of your usual area and discovering new places and people and customs can be one of the best inspirations for writing. Use these new places to open up new ways of seeing.
- Children. I have six kids, and they are my favorite people in the world (my wife and siblings and parents being right up there too). I love to spend quiet time with them, taking walks or reading. I love to have fun with them, playing board games or having pillow fights. And during these times I spend with them, I’m often reflective, about life, about humanity, about love. I suggest that children, with their fresh outlook on the world, can change the way you view things.
- Exercise. I get my best ideas most often while running. There’s something about the quietness, combined with the increased flow of blood through your brain, combined with being out in the fresh air with nature, that really stimulates the mind.
- Religion. Many of you aren’t religious (and many are) but it doesn’t matter much — the great religions in the world have ideas in them that are beautiful and inspiring. I’ve studied some of the writings of not only Christianity and Judaism but Islam, Bahai’i, Buddhism, Taoism, and many cultures with multiple nature gods. I can’t say I’m an expert at any of these religions, but I can say that any time I’ve spent reading the ideas of religion have paid off for me in inspiration.
- Newspapers. I used to be a newspaper reporter and editor, and I’ve become jaded to newspapers. The news seems like an endless cycle of the same thing, happening over and over again. However, if you know how to look, you can find human-interest stories that are inspiring. Stories about people who have triumphed over adversity. (Edit: I had “diversity” instead of “adversity” here and have now corrected … thanks for the catch, Bill!)
- Dreams. I’m not very good at this, but at times in my life I’ve tried keeping a dream journal by my bedside and writing down what I can remember when I wake up. Not because I think it’ll tell me something about myself or my future or past, but because dreams are so interesting in their complete disregard for the rules of reality, for their otherworldness and plot twists.
- Writing journal. I highly recommend this for any writer. It doesn’t have to be fancy, or something you write in every day. Just a plain notebook will do, although a nice journal can be motivating. Write down thoughts and inspirations and quotes and snippets of good writing you find and pieces of dialog and plot ideas and new characters. Then go back to this journal when you need ideas or inspiration.
- Del.icio.us. This popular bookmarking site is a treasure trove of great articles and blog posts and resources. I don’t do this much, but sometimes I’ll browse through these links to find examples of great writing by others. While you shouldn’t steal these ideas, you can often adapt them to your particular blog topic, or use the ideas to spark new ones of your own.
- Poetry. How can poetry inspire prose? Through its beauty and flow and style and use of rhythm and play on words. Through its use of language and music.
- Shakespeare. He’s not the only playwright, of course, but he’s undoubtedly the greatest, and the greatest master of the English language as well. While his writing can be difficult for those not used to the language of his time, a study of even one of his plays pays off immensely. The Bard wrote beautifully, used the largest vocabulary of any English writer, invented his own words, made up interesting phrases that are used to this day, had more puns and twists of words than any writer I know. There is no writer more deserving of our study and more inspirational to other writers.
- Google. Stuck for ideas? The old standby, Google, has often helped me out. I’ll just search for the topic I’m writing about and find tons of great resources.
- Freewriting. One of the best ways to get unstuck if you’re uninspired. Just start writing. Anything. It doesn’t matter. Don’t edit, don’t pause, don’t think. Just write and let it flow. You’ll end up with a lot of garbage, probably, but it’ll help you get out of your rut and you might just write some really good stuff among all that garbage.
- Brainstorms. Similar to freewriting, but instead of writing prose you’re writing ideas. Just let them flow. Speed and quantity is more important than quality. Within this brainstorm of ideas, you’ll most likely find a few nuggets of greatness. One of my favorite ways to get ideas.
- Flickr. If fine paintings and sculpture inspire you to greater heights, photography of some of the most talented people in the world can show what everyday humans can do if they try. I like Flickr.com, a real wealthy of amazing photography. Just browse through to find some wonderful inspiration.
- Breaking your routines. Get out of your rut to see things from a new perspective. If you usually take one route to work, try a couple others. If you usually get up, get ready for work, and leave, try exercising in the morning or watching the sunrise. If you usually watch TV at the end of the day, try reading or writing instead. Shake things up.
- Success stories. Another of my favorites. When I was training for my first marathon, for example, I read all kinds of success stories of people who had run their first marathon. It inspired me to keep going. There are success stories for writing, or anything else you’d like to do, that will inspire your brains out.
- People watching. This is an interesting activity for any writer. Go to a busy public place and just sit and watch people. They’ll amuse you, inspire you, fascinate you. There’s nothing more inspiring than humanity.
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