Regular Health Mistakes
some of the most common mistakes made by many of us.
- Crossing our legs
: Do you cross your legs at your knees when sitting? Although we may believe that this is the lady-like elegant way to sit, sitting this way cuts down circulation to your legs. If you don’t want varicose veins to mar the beauty of your legs and compromise your health, uncross your legs every time you realize you have one knee on top of the other. The best way to sit is to simply place both legs together on the floor, balancing your weight equally. If you feel like changing position, instead of crossing your legs, simply move both legs together to one side. As an alternative, you could also consider crossing your legs loosely at the ankles. This is a classically elegant way to sit, and is far better for your legs and your health than sitting with your legs crossed at your knees.
- Not changing our toothbrush
: How often do you change your toothbrush? Most of us wait until most of the bristles have either fallen off, or are in such bad shape that we’d be embarrassed to pull out our brush in public. However, since not many of us need to pull out our brush in public, we carry on with our frayed one until we lose it. Replace your toothbrush often. Damaged bristles can harm the enamel, and don’t massage your gums well..If you find brushing your teeth a pain like I do, but know you must do it, you might as well be doing it right. Imagine going through the annoyance of brushing your teeth twice a day only to find out that you’re damaging your enamel every time you clean your teeth. Also, use a brush with soft bristles unless your dentist has advised otherwise.
- Eating out often
: There are oils that are high in cholesterol, and oils that cause little harm and are better for your heart. However, no matter how light the oil is, it is never a good idea to eat too much of it. Avoid fried foods. Remember that in all probability your favourite Indian food restaurant throws a huge, HUGE chunk of butter in a tiny bowl of dal. Rita, who worked in the kitchen of a 5 star hotel, was shocked when she saw the cook chop a 500gmbutter slab in half, and throw half into a Paneer Makhani dish. No wonder the customers left licking their fingers. And no wonder they felt so stuffed and heavy afterwards. Limit outdoor eating unless you know that you’re getting served light and healthy food.
- Skipping breakfast
: Never, ever skip breakfast. Remember, when you wake up in the morning it’s been around 10-12 hours since your last meal. Your body needs food now, more than at any other time. Eat a heavy breakfast. You will then be busy through the day, and the calories will get expended quickly. If you are trying to diet, eat a light dinner. Here are some more common health mistakes we make. Being informed and making a few changes can help make us feel a whole lot better.
- High heels
: High heels sure look great, but they’re murder for your back. This however doesn’t mean you should steer clear of stilettos. Wear them, but not when you know you will be walking around a lot. Wear them when going out for lunch or dinner -when the only walking you will be doing is to your car, to the table, and back.. Avoid high heels when you are going somewhere on foot. If you are constantly tempted to wear your heels, take a good look at your flats. Is there something about them you dislike? Invest in a new pair of beautiful flats or shoes with a low heel. Buy something you love, that you will enjoy wearing. If possible, get a matching bag. You will then enjoy your flats as much as you do your heels.
- Sleeping on a soft bed
: You don’t have to sleep on the floor be kind to your back, but do make sure you have a firm mattress. Although a mattress on springs is soft and lovely to sink into, it’s bad for your back. If you already have an old bed with springs, you don’t need to invest in a new one – simply get a thick wooden plank put over the springs, and place the mattress on the plank. Similarly, if your mattress is old and lumpy, throw it out and get a new one. Your neck and your back will thank you. The same rule applies to sofas. If you will be spending hours on a sofa, get a firm yet comfortable one. Sofas you completely sink into are not the best idea.
- Pillows
- Not exercising
- : So all of us know we should exercise more, but many of us don’t. This is a health mistake we consciously make! And why is that? Simply because we refuse to admit the damage we are causing to our bodies by not working out.. A number of people only start working out once they’ve experienced a warning signal. Don’t wait for a heart attack to strike before you decide to opt for a lifestyle change. Make the change now. You don’t need to train for the marathon to be in top shape. Half an hour of brisk walking three to four times a week will make a world of difference to your health. You could then increase this to forty minutes, four times a week – and you’re all set. If you haven’t exercised for a week, you’re making a mistake.
: No matter how comfortable sleeping with ten cushions is, have pity on your neck and resist. Sleep with one pillow, and make sure it is not too thick. If your pillow gets lumpy, discard it and go for a new one. Get a thin pillow if you sleep on your stomach and something a little thicker if you sleep on your back, to give your neck adequate support
Myths and Facts About Back Pain!!!
Related articles
- Treating and Preventing Back Pain (healthmad.com)
76 Brain Hacks to Learn Faster, Deeper, and Better
If someone granted you one wish, what do you imagine you would want out of life that you haven’t gotten yet? For many people, it would be self-improvement and knowledge.
New knowledge is the backbone of society’s progress. Great thinkers such as Leonardo da Vinci, Thomas Edison, Benjamin Franklin, Albert Einstein, and others’ quests for knowledge have led society to many of the marvels we enjoy today.
Your quest for knowledge doesn’t have to be as Earth-changing as Einstein’s, but it can be an important part of your life, leading to a new job, better pay, a new hobby, or simply knowledge for knowledge’s sake — whatever is important to you as an end goal.
Life-changing knowledge does typically require advanced learning techniques. In fact, it’s been said that the average adult only uses 10% of his/her brain. Imagine what we may be capable of with more advanced learning techniques.
Here are 76 tips related to knowledge and learning to help you on your quest. A few are specifically for students in traditional learning institutions; the rest for self-starters, or those learning on their own. Happy learning.
Health
1. Shake a leg. Lack of blood flow is a common reason for lack of concentration. If you’ve been sitting in one place for awhile, bounce one of your legs for a minute or two. It gets your blood flowing and sharpens both concentration and recall.
2. Food for thought: Eat breakfast. A lot of people skip breakfast, but creativity is often optimal in the early morning and it helps to have some protein in you to feed your brain. A lack of protein can actually cause headaches.
3. Food for thought, part 2: Eat a light lunch. Heavy lunches have a tendency to make people drowsy. While you could turn this to your advantage by taking a “thinking nap” (see #23), most people haven’t learned how.
4. Cognitive enhancers: Ginkgo biloba. Ginkgo biloba is a natural supplement that has been used in China and other countries for centuries and has been reputed to reverse memory loss in rats. It’s also suggested by some health practitioners as a nootrope and thus a memory enhancer.
5. Reduce stress + depresssion. Stress and depression may reduce the ability to recall information and thus inhibit learning. Sometimes, all you need to reduce depression is more white light and fewer refined foods.
Balance
6. Sleep on it. Dr. Maxwell Maltz wrote about in his book Psycho-Cyberneticsabout a man who was was paid good money to come up with ideas. He would lock his office door, close the blinds, turn off the lights. He’d focus on the problem at hand, then take a short nap on a couch. When he awoke, he usually had the problem solved.
7. Take a break. Change phyical or mental perspective to lighten the invisible stress that can sometimes occur when you sit in one place too long, focused on learning. Taking a 5-15 minute break every hour during study sessions is more beneficial than non-stop study. It gives your mind time to relax and absorb information. If you want to get really serious with breaks, try a 20 minute ultradian break as part of every 90 minute cycle. This includes a nap break, which is for a different purpose than #23.
8. Take a hike. Changing your perspective often relieves tension, thus freeing your creative mind. Taking a short walk around the neighborhood may help.
Perspective and Focus
9. Change your focus. Sometimes there simply isn’t enough time to take a long break. If so, change subject focus. Alternate between technical and non-technical subjects.
10. Change your focus, part 2. There are three primary ways to learn: visual, kinesthetic, and auditory. If one isn’t working for you, try another.
11. Do walking meditation. If you’re taking a hike (#25), go one step further and learn walking meditation as a way to tap into your inner resources and your strengthen your ability to focus. Just make sure you’re not walking inadvertently into traffic.
12. Focus and immerse yourself. Focus on whatever you’re studying. Don’t try to watch TV at the same time or worry yourself about other things. Anxiety does not make for absorption of information and ideas.
13. Turn out the lights. This is a way to focus, if you are not into meditating. Sit in the dark, block out extraneous influences. This is ideal for learning kinesthetically, such as guitar chord changes.
14. Take a bath or shower. Both activities loosen you up, making your mind more receptive to recognizing brilliant ideas.
Recall Techniques
15. Listen to music. Researchers have long shown that certain types of music are a great “key” for recalling memories. Information learned while listening to a particular song or collection can often be recalled simply by “playing” the songs mentally.
16. Speedread. Some people believe that speedreading causes you to miss vital information. The fact remains that efficient speedreading results in filtering out irrelevant information. If necessary, you can always read and re-read at slower speeds. Slow reading actually hinders the ability to absorb general ideas. (Although technical subjects often requirer slower reading.) If you’re reading online, you can try the free Spreeder Web-based application.
17. Use acronyms and other mnemonic devices. Mnemonics are essentially tricks for remembering information. Some tricks are so effective that proper application will let you recall loads of mundane information years later.
Visual Aids
18. Every picture tells a story. Draw or sketch whatever it is you are trying to achieve. Having a concrete goal in mind helps you progress towards that goal.
19. Brainmap it. Need to plan something? Brain maps, or mind maps, offer a compact way to get both an overview of a project as well as easily add details. With mind maps, you can see the relationships between disparate ideas and they can also act as a receptacle for a brainstorming session.
20. Learn symbolism and semiotics. Semiotics is the study of signs and symbols. Having an understanding of the symbols of a particular discipline aids in learning, and also allows you to record information more efficiently.
21. Use information design. When you record information that has an inherent structure, applying information design helps convey that information more clearly. A great resource is Information Aesthetics, which gives examples of information design and links to their sources.
22. Use visual learning techniques. Try gliffy for structured diagrams. Also see Inspiration.com for an explanation of webs, idea maps, concept maps, and plots.
23. Map your task flow. Learning often requires gaining knowledge in a specific sequence. Organizing your thoughts on what needs to be done is a powerful way to prepare yourself to complete tasks or learn new topics.
Verbal and Auditory Techniques
24. Stimulate ideas. Play rhyming games, utter nonsense words. These loosen you up, making you more receptive to learning.
25. Brainstorm. This is a time-honored technique that combines verbal activity, writing, and collaboration. (One person can brainstorm, but it’s more effective in a group.) It’s fruitful if you remember some simple rules: Firstly, don’t shut anyone’s idea out. Secondly, don’t “edit” in progress; just record all ideas first, then dissect them later. Participating in brainstorming helps assess what you already know about something, and what you didn’t know.
26. Learn by osmosis. Got an iPod? Record a few of your own podcasts, upload them to your iPod and sleep on it. Literally. Put it under your pillow and playback language lessons or whatever.
27. Cognitive enhancers: binaural beats. Binaural beats involve playing two close frequencies simultaneously to produce alpha, beta, delta, and theta waves, all of which produce either sleeping, restfulness, relaxation, meditativeness, alertness, or concentration. Binaural beats are used in conjunction with other excercises for a type of super-learning.
28. Laugh. Laughing relaxes the body. A relaxed body is more receptive to new ideas.
Kinesthetic Techniques
29. Write, don’t type. While typing your notes into the computer is great for posterity, writing by hand stimulates ideas. The simple act of holding and using a pen or pencil massages acupuncture points in the hand, which in turn stimulates ideas.
30. Carry a quality notebook at all times. Samuel Taylor Coleridge dreamed the words of the poem “In Xanadu (did Kubla Khan)…”. Upon awakening, he wrote down what he could recall, but was distracted by a visitor and promptly forgot the rest of the poem. Forever. If you’ve been doing “walking meditation” or any kind of meditation or productive napping, ideas may suddenly come to you. Record them immediately.
31. Keep a journal. This isn’t exactly the same as a notebook. Journaling has to do with tracking experiences over time. If you add in visual details, charts, brainmaps, etc., you have a much more creative way to keep tabs on what you are learning.
32. Organize. Use sticky colored tabs to divide up a notebook or journal. They are a great way to partition ideas for easy referral.
33. Use post-it notes. Post-it notes provide a helpful way to record your thoughts about passages in books without defacing them with ink or pencil marks.
Self-Motivation Techniques
34. Give yourself credit. Ideas are actually a dime a dozen. If you learn to focus your mind on what results you want to achieve, you’ll recognize the good ideas. Your mind will become a filter for them, which will motivate you to learn more.
35. Motivate yourself. Why do you want to learn something? What do want to achieve through learning? If you don’t know why you want to learn, then distractions will be far more enticing.
36. Set a goal. W. Clement Stone once said “Whatever the mind of man can conceive, it can achieve.” It’s an amazing phenomenon in goal achievement. Prepare yourself by whatever means necessary, and hurdles will seem surmountable. Anyone who has experienced this phenomenon understands its validity. [Related Article: How to Write Your Goals]
37. Think positive. There’s no point in setting learning goals for yourself if you don’t have any faith in your ability to learn.
38. Organize, part 2. Learning is only one facet of the average adult’s daily life. You need to organize your time and tasks else you might find it difficult to fit time in for learning. Try Neptune for a browser-based application for “getting things done.”
39. Every skill is learned. With the exception of bodily functions, every skill in life is learned. Generally speaking, if one person can learn something, so can you. It may take you more effort, but if you’ve set a believable goal, it’s likely an achievable goal.
40. Prepare yourself for learning. Thinking positive isn’t sufficient for successfully achieving goals. This is especially important if you are an adult, as you’ll probably have many distractions surrounding your daily life. Implement ways to reduce distractions, at least for a few hours at a time, else learning will become a frustrating experience.
41. Prepare yourself, part 2. Human nature is such that not everyone in your life will be a well-wisher in your self-improvement and learning plans. They may intentionally or subconsciously distract you from your goal. If you have classes to attend after work, make sure that work colleagues know this, that you are unable to work late. Diplomacy works best if you think your boss is intentionally giving you work on the days he/she knows you have to leave. Reschedule lectures to a later time slot if possible/ necessary.
42. Constrain yourself. Most people need structure in their lives. Freedom is sometimes a scary thing. It’s like chaos. But even chaos has order within. By constraining yourself — say giving yourself deadlines, limiting your time on an idea in some manner, or limiting the tools you are working with — you can often accomplish more in less time.
Supplemental Techniques
43. Read as much as you can. How much more obvious can it get? Use Spreeder (#33) if you have to. Get a breadth of topics as well as depth.
44. Cross-pollinate your interests. Neurons that connect to existing neurons give you new perspectives and abilities to use additional knowledge in new ways.
45. Learn another language. New perspectives give you the ability to cross-pollinate cultural concepts and come up with new ideas. As well, sometimes reading a book in its original language will provide you with insights lost in translation.
46. Learn how to learn. Management Help has a resource page, as does SIAST (Virtual Campus), which links to articles about learning methods. They are geared towards online learning, but no doubt you gain something from them for any type of learning. If you are serious about optimum learning, read Headrush’s Crash course in learning theory.
47. Learn what you know and what you don’t. Many people might say, “I’m dumb,” or “I don’t know anything about that.” The fact is, many people are wholly unaware of what they already know about a topic. If you want to learn about a topic, you need to determine what you already know, figure out what you don’t know, and then learn the latter.
48. Multi-task through background processes. Effective multi-tasking allows you to bootstrap limited time to accomplish several tasks. Learning can be bootstrapped through multi-tasking, too. By effective multitasking, I don’t mean doing two or more things at exactly the same time. It’s not possible. However, you can achieve the semblance of effective multitasking with the right approach, and by prepping your mind for it. For example, a successful freelance writer learns to manage several articles at the same time. Research the first essay, and then let the background processes of your mind takeover. Move on consciously to the second essay. While researching the second essay, the first one will often “write itself.” Be prepared to record it when it “appears” to you.
49. Think holistically. Holistic thinking might be the single most “advanced” learning technique that would help students. But it’s a mindset rather than a single technique.
50. Use the right type of repetition. Complex concepts often require revisting in order to be fully absorbed. Sometimes, for some people, it may actually take months or years. Repetition of concepts and theory with various concrete examples improves absorption and speeds up learning.
51. Apply the Quantum Learning (QL) model. The Quantum Learning model is being applied in some US schools and goes beyond typical education methods to engage students.
52. Get necessary tools. There are obviously all kinds of tools for learning. If you are learning online like a growing number of people these days, then consider your online tools. One of the best tools for online research is the Firefox web browser, which has loads of extensions (add-ons) with all manner of useful features. One is Googlepedia, which simultaneously displays Google search engine listings, when you search for a term, with related entries from Wikipedia.
53. Get necessary tools, part 2. This is a very niche tip, but if you want to learn fast-track methods for building software, read Getting Real from 37 Signals. The Web page version is free. The techniques in the book have been used to create Basecamp, Campfire, and Backpack web applications in a short time frame. Each of these applications support collaboration and organization.
54. Learn critical thinking. As Keegan-Michael Key’s character on MadTV might say, critical thinking takes analysis to “a whole notha level”. Read Wikipedia’s discourse on critical thinking as a starting point. It involves good analytical skills to aid the ability to learn selectively.
55. Learn complex problem solving. For most people, life is a series of problems to be solved. Learning is part of the process. If you have a complex problem, you need to learn the art of complex problem solving.
For Teachers, Tutors, and Parents
56. Be engaging. Lectures are one-sided and often counter-productive. Information merely heard or witnessed (from a chalkboard for instance) is often forgotten. Teaching is not simply talking. Talking isn’t enough. Ask students questions, present scenarios, engage them.
57. Use information pyramids. Learning happens in layers. Build base knowledge upon which you can add advanced concepts.
58. Use video games. Video games get a bad rap because of certain violent games. But video games in general can often be an effective aid to learning.
59. Role play. Younger people often learn better by being part of a learning experience. For example, history is easier to absorb through reenactments.
60. Apply the 80/20 rule. This rule is often interpreted in dfferent ways. In this case, the 80/20 rule means that some concepts, say about 20% of a curriculum, require more effort and time, say about 80%, than others. So be prepared to expand on complex topics.
61. Tell stories. Venus Flytrap, a character from the sitcom WKRP in Cincinnati, once taught a student gang member about atoms, electrons, and protons by saying that an atom was one big neighborhood, and the protons and neutrons had their own smaller neighborhoods and never mixed. Just like rival gangs. The story worked, and understanding sparked in the students eyes.
62. Go beyond the public school curriculum. The public school system is woefully lacking in teaching advanced learning and brainstorming methods. It’s not that the methods cannot be taught; they just aren’t. To learn more, you have to pay a premium in additional time and effort, and sometimes money for commercially available learning tools. There’s nothing wrong with that in itself, but what is taught in schools needs to be expanded. This article’s author has proven that a nine-year old can learn (some) university level math, if the learning is approached correctly.
63. Use applied learning. If a high school student were having trouble in math, say with fractions, one example of applied learning might be photography, lenses, f-stops, etc. Another example is cooking and measurement of ingredients. Tailor the applied learning to the interest of the student.
For Students and Self-Studiers
64. Be engaged. Surprise. Sometimes students are bored because they know more than is being taught, maybe even more than a teacher. (Hopefully teachers will assess what each student already knows.) Students should discuss with a teacher if they feel that the material being covered is not challenging. Also consider asking for additional materials.
65. Teach yourself. Teachers cannot always change their curricula. If you’re not being challenged, challenge yourself. Some countries still apply country-wide exams for all students. If your lecturer didn’t cover a topic, you should learn it on your own. Don’t wait for someone to teach you. Lectures are most effective when you’ve pre-introduced yourself to concepts.
66. Collaborate. If studying by yourself isn’t working, maybe a study group will help.
67. Do unto others: teach something. The best way to learn something better is to teach it to someone else. It forces you to learn, if you are motivated enough to share your knowledge.
68. Write about it. An effective way to “teach” something is to create an FAQ or a wiki containing everything you know about a topic. Or blog about the topic. Doing so helps you to realize what you know and more importantly what you don’t. You don’t even have to spend money if you grab a freebie account with Typepad, WordPress, or Blogger.
69. Learn by experience. Pretty obvious, right? It means put in the necessary time. An expert is often defined as someone who has put in 10,000 hours into some experience or endeavor. That’s approximately 5 years of 40 hours per week, every week. Are you an expert without realizing it? If you’re not, do you have the dedication to be an expert?
70. Quiz yourself. Testing what you’ve learned will reinforce the information. Flash cards are one of the best ways, and are not just for kids.
71. Learn the right things first. Learn the basics. Case in point: a frustrating way to learn a new language is to learn grammar and spelling and sentence constructs first. This is not the way a baby learns a language, and there’s no reason why an adult or young adult has to start differently, despite “expert” opinion. Try for yourself and see the difference.
72. Plan your learning. If you have a long-term plan to learn something, then to quote Led Zeppelin, “There are two paths you can go by.” You can take a haphazard approach to learning, or you can put in a bit of planning and find an optimum path. Plan your time and balance your learning and living.
Parting Advice
73. Persist. Don’t give up learning in the face of intimdating tasks. Anything one human being can learn, most others can as well. Wasn’t it Einstein that said, “Genius is 1% inspiration and 99% perspiration”? Thomas Edison said it, too.
74. Defy the experts. Dyslexia, in a nutshell, is the affliction of mentally jumbling letters and digits, causing difficulties in reading, writing and thus learning. Sometimes spoken words or numbers get mixed up as well. In the past, “experts” declared dyslexic children stupid. Later, they said they were incapable of learning. This author has interacted with and taught dyslexic teens. It’s possible. Helen Keller had no experience of sight, sound, or speech, and yet she learned. Conclusion: There is more than one way to learn; never believe you cannot.
75. Challenge yourself. People are often more intelligent than they realize. In a world that compartmentalizes and categorizes everything, not everyone is sure where they fit in. And genius can be found in many walks of life. If you honestly suspect that there’s more to you than has been “allowed” to be let out, try an IQ test such as the one offered by MENSA. It’s unlike the standardized IQ tests given in many schools. You know the kind — the ones which traumatize many young students into thinking they are stupid, simply because the tests don’t really assess all student’s knowledge and learning ability. And the ability to learn is far, far more important than what you already know.
76. Party before an exam. Well, don’t go that far. The key is to relax. The worse thing to do is cram the night before an exam. If you don’t already know a subject by then, cramming isn’t going to help. If you have studied, simply review the topic, then go do something pleasant (no more studying). Doing so tells your brain that you are prepared and that you will be able to recall anything that you have already learned. On the other hand, if you didn’t spend the semester learning the ideas you need, you might as well go party anyways because cramming at the last minute isn’t going to help much at that point.
Related articles
- Steps to Improve your Memory (almurtaza110.wordpress.com)
- How We Learn (englendd.wordpress.com)
- 25 Scientifically Proven Ways to Make Yourself Smarter (imaginethespirit.wordpress.com)
Spooky Sleep Disorders
Sleep is supposed to be a time of peace and relaxation. Most of us drift from our waking lives into predictable cycles of deep, non-REM sleep, followed by dream-filled rapid-eye-movement (REM) sleep. But when the boundaries of these three phases of arousal get fuzzy, sleep can be downright scary. In fact, some sleep disorders seem more at home in horror films than in your bedroom.
Nightmare Disorder
Whether it’s running from axe-wielding murderers or showing up naked in the school cafeteria, most of us have been jolted awake by a nightmare at some point. When nightmares move beyond occasional annoyance to near-nightly terror, however, you might have nightmare disorder. People with nightmare disorder often wake in a cold sweat with vivid memories of horrible dreams. Their waking life suffers. They may dread sleep.
Stress and sleep deprivation are major nightmare triggers, as are some medications, according to the American Sleep Association (ASA). In severe cases, counseling or sedative drugs might be necessary to soothe the anxiety underlying the bad dreams. For most of us, though, banishing the nighttime axe-murderer is as easy as taking a relaxing bath and going to bed on time.
Sleepwalking
Up to 15 percent of adults occasionally get up and amble around the house in their sleep. In children, the number is even higher. No one knows what makes some sleepers wander, but stress and disturbed sleep are often factors. So is genetics: Close relatives of sleepwalkers are 10 times more likely to sleepwalk than the general population.
You won’t see sleepwalkers shuffling around, arms outstretched; many navigate their rooms with ease and are capable of opening doors and moving furniture. And while waking a sleepwalker won’t do them any harm, sleepwalking itself can be dangerous. One study published in 2003 in the journal Molecular Psychiatry found that 19 percent of adult sleepwalkers had been hurt during their nocturnal forays. Falling is the biggest danger, so if you’ve got a sleepwalker in your house, experts recommend you move the electrical cords and steer your somnambulist away from stairs.
Night terrors
Screaming, thrashing, frantically pacing — night terrors earn their name, both for the person experiencing one and for anyone around during the event.
Unlike nightmares, which arise during REM sleep, night terrors happen during non-REM sleep, usually early in the night. They’re most common in children. The person in the midst of a terror may suddenly sit upright, eyes open, though they aren’t actually taking in the sights. The person often yells or screams, and can’t be awakened or comforted. In some cases, night terrors mix with sleepwalking. Parents have reported children wandering the house in a state of panic. After 10 or 15 minutes, the person usually settles back into sleep, according to the National Institutes of Health. Most don’t remember anything about their episode the next morning.
The cause of night terrors is a mystery, but fever, irregular sleep and stress can trigger them. Fortunately, according to the ASA, terrors usually fade after age
Sleepy Hallucinations
We’re all used to seeing strange things in our dreams, but what about when we’re not dreaming? So-called hypnagogic hallucinations occur during the transition from wakefulness to sleep (just after our head hits the pillow). And hypnopompic hallucinations hit during the waking-up process. People report hearing voices, feeling phantom sensations and seeing people or strange objects in their rooms. Bugs or animals crawling on the walls are a common vision, said Neil Kline, a sleep physician and representative of the ASA.Sleep-related hallucinations are most common in people with narcolepsy. So while the occasional phantasmic visitation is nothing to worry about, if the hallucinations are accompanied by daytime sleepiness and loss of muscle control when excited or surprised, Kline recommends you see a doctor.
Exploding head syndrome
Okay, exploding head syndrome doesn’t actually involve detonating domes. This creatively-named disorder occurs during the onset of deep sleep, when the person is suddenly startled awake by a sharp, loud noise. These noises range from cymbals crashing to explosives going off. To the person hearing them, the explosions seem to originate either from right next to the person’s head or inside the skull itself. There’s no pain involved, and no danger, either. Doctors don’t know what causes exploding head syndrome, but they do know that it isn’t associated with any serious illness.
During REM sleep, dream activity ramps up and the voluntary muscles of the body become immobile. This temporary paralysis keeps us from acting out our dreams and hurting ourselves. Sometimes, though, the paralysis persists even after the person wakes up. “You know you’re awake and you want to move,” Kline said. “But you just can’t.”
Even worse, sleep paralysis often coincides with number 7 on our list: hallucinations. In one 1999 study published in the Journal of Sleep Research, 75 percent of college students who’d experienced sleep paralysis reported simultaneous hallucinations. And these hallucinations, when they occur with sleep paralysis, are no picnic; people commonly report sensing an evil presence, along with a feeling of being crushed or choked. That sensation has given sleep paralysis a place in folklore worldwide. Newfoundlanders know it as the “Old Hag.” In China, it’s the “ghost pressing down on you.” And in Mexico, it’s known by the idiom “subirse el muerto,” or “the dead climb on top of you.”
Even today, some researchers suspect that tales of alien abduction may be explained by episodes of sleep paralysis.
REM behavior disorder
If sleep paralysis is an example of too much immobility, so-called REM behavior disorder is an example of too little. Sometimes, the brain doesn’t properly signal the body to stay still during REM sleep. When that happens, people act out their dreams. They may yell, thrash, punch and kick, and even get out of bed and run around. When roused, they’ll usually remember their dream, but they won’t recall moving around. Given the violence of these outbursts, injuries are common, according to Kline.
REM behavior disorder occurs most often among older adults, and it can be a symptom of Parkinson’s disease, a degenerative neurological disorder. Doctors usually treat the disorder with medications that reduce REM sleep and relax the body.
Nocturnal sleep-related eating disorder
Sure, you may have the willpower to avoid those cookies while you’re awake, but what about when you’re asleep? People with sleep-related eating disorder go on eating binges at night, only to wake the next morning with little to no memory of the event. Some endanger themselves by chopping ingredients or turning on the stove. Others eat raw ingredients, like frozen food or plain butter.
The disorder is poorly understood, but, like sleepwalking, it occurs during non-REM sleep. Drugs that increase dopamine, a neurotransmitter associated with reward and pleasure, can help stop the unconscious nighttime snacking, doctors say.
Sexsomnia
Even stranger than sleep-eating is sleep sex, or sexsomnia. First described in a 1996 case study of seven individuals, sleep sex can range from annoying (loud sexual moans) to dangerous (self-injurious masturbation) to criminal (sexual assault or rape). In at least five controversial cases, men have been acquitted of sexual assault by arguing that they were asleep during the attack.
Most research on sexsomnia have involved small case studies. The largest study, an Internet survey of 219 people who said they experienced sleep sex, is limited because it relied on self-reports. Even so, that study, which was published in 2007 in the journal Social Psychiatry and Psychiatric Epidemiology, suggested that sleep deprivation, stress, alcohol, drugs and physical contact with a bed partner play a role. But no one knows why some people respond to these triggers with sexual behavior.
Insomnia
If the previous nine conditions are making you rethink your once-positive stance on sleep, think again. Insomnia, the inability to fall or stay asleep, can cause irritability and lack of concentration during the day, and long-term sleep deprivation can be downright dangerous. Lack of sleep has been associated with obesity, high blood pressure and heart attacks, among other nasty symptoms. And according to the National Highway Traffic Safety Administration, drowsy driving causes more than 100,000 car crashes and 1,550 deaths each year.
The good news is that most of the disorders on this list respond to treatment–and having one doesn’t mean you’re crazy.
“Often people feel that there is a psychological reason for having these events. They think that there’s some Freudian answer to solving these problems,” said the ASA’s Kline. “Modern science does not support that. There is a physiological reason.”
Related articles
- Experiences In Sleepwalking 101. (lisawilcoxon.org)
- Sleepwalking and FPS Woes (ihasasad.wordpress.com)
- Potential cause of severe sleep disorder discovered, implications for Parkinson’s disease (eurekalert.org)
20 Useful Things You Can Accomplish In 15 Minutes
“Don’t count every hour in the day, make every hour in the day count.”
Life is made up of nothing more than a series of moments. If you can find some way to pull 15 extra minutes out of a hat, you’d better at least use them wisely. Where will you find these moments, and when you find them, how will you use them?
Just 15 extra minutes a day will convert into a powerful 91 hours a year. That’s a massive chunk of time that you can use to acquire new skills and get things done. The benefit is seen when we create a daily habit and commit those 15 minutes to something worthwhile. You can wake up 15 minutes earlier, steal 15 minutes from lunch, after work, or right before bed — the choice is yours.
Once you’ve figured out which sleeve those 15 minutes are hiding under, you’re ready to pick your target. You can mix-and-match from the list below, or choose a specific item to focus on over weeks, months, or even a year. The key is your commitment to cultivate a habit, from which your life will improve.
20 Useful Things You Can Accomplish In 15 Minutes
1. Stretch. If you stretch for 15 minutes every day you will become very flexible. It will be easier for you to move around, exercise, and it will facilitate the flow of blood throughout your body. This extra flow will improve your overall health and improve your mental focus.
2. Read. Pick a time when you can read, without interruptions, for a solid 15 minutes each day. You’ll find that you’re able to get through certain books in a week or two, and you’re increasing your knowledge and mental capacity with minimal effort. You may discover a new passion, or master a subject over the course of a year through this small time commitment.
3. Run. Do a series of short sprints with intervals between running and resting. This is the best way to build up speed and increase your body’s capacity to utilize oxygen. At the same time you will be powering up your body with higher energy levels throughout the rest of your day.
4. Calisthenics. This form of exercising involves sit-ups, push-ups, trunk twists, squats, chin-ups, etc., which basically means using your own body weight as resistance. It’s very effective to build muscle tone and get your exercise on, and it hardly requires any equipment (other than perhaps a chin-up bar).
5. Sleep. I just told you to find 15 minutes, and now I’m recommending that you sleep them away? This one is more useful during the middle of the day. If you have a set schedule, and you can conveniently fit a 15 minute nap, you can catch a second wind that will leave you feeling energized for the second half of your day.
6. Cook. This might not be enough time to make an extensive meal, but it is sufficient enough to put something together. Make yourself a sandwich, or get some leftovers together, so that you don’t have to eat out for lunch. You’ll save a lot of money using this method.
7. Write. Depending on your writing skill, you may be able to take a nice chunk out of writing a 50,000 word novel (it’s less than you think), over the span of a couple of years, if you use your 15 minutes a day wisely. If it takes you longer, so be it, but eventually you will have the finished product in your hand. This won’t happen unless you sit down and write.
8. Talk (aka Listen). You can use your newly found time to build solid relationships with several people, or an even closer one with one special person. You can both look forward to these 15 minutes, whether in person or over the phone, and share your goals, dreams, and accomplishments with each other. If 15 minutes is too little time for you to talk then just listen to them for 15 minutes and they’ll love you for it.
9. Draw. While 15 minutes a day, over the course of a year, may not be enough time to build a professional collection, it’s still mighty useful. You can use these 15 minutes to create several nice drawings, but more importantly it will sharpen your skill and give you a creative outlet.
10. Blog. I’ll admit that it takes me longer than 15 minutes to write a blog post, but you can take the short and sweet approach yourself. In 15 minutes you can craft and publish some witty commentary or useful information about a breaking topic that your readers would truly appreciate.
11. Journal. One of the best gifts you can give yourself is the ability to reflect upon your life. You can do this by keeping a journal of the biggest highlights within your life. Taking just 15 minutes a day to write down how you feel, what you learned, and what you want out of life will help you track where you’ve been and where you want to go.
12. Visit nature. Bask in the beauty and serenity that nature has selflessly provided us with. Go to a forest, park, or simply sit under a tree, and do nothing, read a book, or chat with a friend. While out walking I saw a kid sitting under a tree with his laptop; while not the most effective use of nature, it still beats doing the required homework inside the house on a beautiful day.
13. Meditate. The research is in, and there’s no doubt that stress is a killer. I’ve learned extensively in my Masters program about the physiological damage that stress causes within us. Meditation is one of the very best ways to relieve stress, and it has many other benefits as well. Do yourself a favor and try this on.
14. Organize. In 15 minute bursts there is a lot you can do to organize your life. You can clean a table top, the desktop on your computer, your bookshelf, organize your clothes, vacuum your house, bathroom, kitchen, etc. Just know that your 15 minutes are dedicated to some form of cleaning, and you’ll notice that your environment and eventually your mind will be that much more clutter free.
15. Plan. Spend 15 minutes planning out your day, or week. By spending time planning every single day you’ll end up saving hours by remembering the right supplies, making special arrangements, and cutting out unnecessary steps. Planning makes a difference.
16. Network. Whether it’s for your job, or some kind of recreational endeavor, you can use your 15 minutes to network and make friends. You can do this by using twitter, or creating a template e-mail and searching out new people to contact with it. Even if you contact 5 people a day, that’s 1825 potential contacts over the year. That’s just the point, it adds up.
17. Research. With Google at your fingertips you can find out some very useful information about your health, hobby, career, or some way to improve your life. You can even buy access into scientific journals and do some significant medical research in your spare time.
18. Play catch. You won’t find too many activities easier than tossing the ball around between two people. It’s great exercise, it’s relaxing yet invigorating, and a great opportunity to talk and bond.
19. Eat slowly. Do not treat eating as one of life’s little inconveniences. Instead, eat slowly and enjoy each bite as if it were your last, and if it were, know that you got the most out of it by using an extra 15 minutes to extract pleasure from each morsel of food.
20. Self-improvement. Take 15 minutes a day to read some articles by your favorite writers who compress massive amounts of information into practical, easy to read, and very informative articles.
Related articles
- Walk This Way: The Benefits of Walking (fitsugar.com)
- Trust 30: Day 1: 15 Minutes to Live (inspirationlocation.com)
- The 15 Minute Challenge (suzanneanderson.net)
10 Yoga Poses to Fight Depression and Anxiety
The mind, body and spirit are all connected and when a person suffers from mild depression or anxiety, the body is out of balance. Yoga is a series of stretches that helps bring balance to the body; not just focusing on the body’s health, but also on the mind and spirit. Always consult a physician or counsellor if you are having ongoing feelings of depression or anxiety and before trying any new exercise program.
1. Begin with the Lotus position, sitting crossed legged with hands resting on the knees, palms up. The most important thing is to remember to breathe. To calm the rapid breathing often accompanying panic attacks, focus on your breathing at first, a five count in and a five count out, but let the breathing become natural. Let the breathing set the rhythm of the practice. Eyes should be closed, listening to the rhythm of the breathing. After five or ten minutes here, the body should feel calmer.
2. Viparita Karani is a great pose for either depression or anxiety as it has both a soothing and energizing effect. Often called the fountain of youth pose, it can be done by beginners or experts. Lay flat on the back with the arms laying at the side and palms down or open the arms with palms up to open the heart even more. Rest the legs against the wall to hold this pose longer comfortably or for more advanced practices, lift up the lower back and rest the bottom on the hands.
3. Fish pose is a terrific pose for opening the heart. Opening the heart with back-bending yoga positions is believed to not only expand the ribcage to give the lungs more room to breathe, but to open the spiritual heart center. Opening the heart, or stretching the chest, eases respiration, relieves stress by unclogging the tension in the tissue in the core. Laying on the back with the arms at the side, round the back and lean as far back on the crown of the head as is comfortable. Lay a bolster, yoga block or pillow under the back for support.
4. In the laying position Setu Bandha Sarvangasana or the Bridge pose is different from a bridge in gymnastics. With bent knees lift the core, arms should lay at the side, palms up or interlock the fingers behind the back. This pose calms the mind and energizes the body. Place a bolster or pillow under the back to hold this pose longer and more comfortably.
5. & 6. The calming poses, Cow and Cat, should be used together. Position the knees under the hips and the hands under the shoulders, kneeling on all fours with a neutral spine. With the inhale, let the belly sink towards the floor, looking up for Cow and letting the head fall down, with the exhale, round the back up to the ceiling for Cat. Keep the eyes closed as much as possible. Try and round the back one vertebra at a time. This pose is terrific for stress in the back; it establishes ideal spinal alignment, strengthens and stretches back muscles in the back and develops coordination of spinal movement.
7. Salabhasana or the Locust pose is a yoga posture. Lying on the belly with the arms along side the body, lift the legs and arms together and lift the chest as high as is comfortable. This pose opens the heart, helps poor posture, depression, low energy, digestion, gas, bladder and back pain. Move into Dhanurasana or Bow pose, relax, then bend the knees and take hold of the feet with the hands. Pull back with the legs to help open up the heart and chest.
8. Urdhva Mukha Svanasana or the Upward Facing Dog pose can be entered from Locust by coming to a neutral laying position, then planitng the toe nails and the palms, directly under the shoulders, into the mat. Lift the body slowly off the mat so that only the tops of the feet and the palms of the hands are the only parts of the body firmly planted to the mat.
9. Child’s pose or Balasana is a resting position which can help calm the body and the mind when under stress. Return to Child’s pose at any time during practice when feeling as though the body may have been pushed too far. On bended knees, lean forward with the forehead to the the mat. Lay arms at the sides of the body with palms up next to the feet or palms down stretched over the head. Breathe deeply, focusing on the breath with eyes closed.
10. Every yoga practice should be competed with Savasana or the Corpse pose. This is the most important pose in any yoga practice and should never be skipped. The body processes the information received through practicing yoga during this pose. Palms, middle of the back, and the back of the head should all be planted into the mat. The feet can fall loose and the eyes closed to help the body relax into the pose. With eyes closed and the focus on the breathing, hang out here for five or 10 minutes.
Slowly wake up the body, wiggling the toes and fingers. Then roll gently on the side, laying the head on the arm and bending the knees. Gently and slowly lift the body. The body should feel revived and the mind calmed.
Focusing on breathing and practicing yoga poses can calm momentary anxiety and depression by giving the mind a peaceful focus and re-energizing the body.
9 Foods That Can Help Soothe a Headache
When a headache strikes, you may run through your usual routine: Turn out the lights, lie down and pop a pain pill. But did you know that certain foods may ease, and even prevent, headaches? Add these soothing foods to your shopping list and find out for yourself.
1. Baked Potato
The side you love with dinner could help soothe your aching head, especially if your headache is alcohol-related, says Erin Palinski, RD, a registered dietician in private practice in New Jersey. “Since alcohol is a diuretic, it can not only cause dehydration, but also cause you to lose electrolytes such as potassium,” she says. “Eating potassium-rich foods can help to alleviate hangover-related headaches.” Surprisingly, a baked potato (with the skin) is one of the most impressive sources of potassium, containing a whopping 721 mg. By comparison, a banana serves up 467 mg.
2. Watermelon
Dehydration is a major cause of headaches, explains Stella Metsovas, BS, CN, a nutritionist in private practice in Laguna Beach, California. So instead of popping a pain pill next time your head throbs, consider reaching for water-rich foods, like watermelon. “The natural water contained in both fruits and vegetables contains essential minerals, like magnesium, that are key in headache prevention,” she says. Try this tasty, hydrating watermelon smoothie: In a blender, combine 2 cups seeded watermelon chunks, 1 cup cracked ice, ½ cup plain yogurt, a drizzle of honey and ½ tsp
grated ginger. Blend and enjoy. (Bonus: The ginger can help ease headache-induced nausea symptoms!) Other foods with high water content include berries, cucumber, melon, soups, oatmeal, tomatoes and lettuce.
3. Coffee
Java has been a folk remedy for headaches for centuries, but does it really work? Yes, but in moderation, says Palinski. “Alcohol can cause blood vessels to expand, exasperating headaches,” she explains. “Since the caffeine in coffee is a vasoconstrictor, it can help alleviate a headache by helping to reduce the size of the blood vessels.” But hold off on the triple venti. Too much coffee could make matters worse. “Caffeine is also a diuretic, which can increase dehydration and increase the severity of a headache,” adds Palinski. “The bottom line: One cup of coffee may be helpful for decreasing hangover-related headaches, but drinking coffee throughout the day would not be the best choice for curing a headache.”
4. Whole-Grain Toast
Low-carb dieters beware: Too little carbohydrates and you might bring on a headache. “When you follow a low-carbohydrate diet, you begin to deplete glycogen stores, which are a main source of energy to the brain,” says Palinski. “This also causes an increase in fluid losses from the body, which can trigger dehydration. By reducing energy to the brain and causing dehydration, these low-carbohydrate diets can trigger headaches.” When one hits, consider reaching for healthy carbs, such as those found in whole-wheat bread, oatmeal, fruit or yogurt. Bonus: A healthy boost of carbs may also improve your mood, as they help your body to release serotonin, the feel-good hormone.
5. Almonds
According to past research, magnesium, found in almonds, may protect your body from the brunt of a headache by relaxing blood vessels. Migraine sufferers may also experience relief by following a diet rich in magnesium, some experts believe. “To increase your magnesium intake, try consuming magnesium-rich foods such as bananas, dried apricots, avocados, almonds, cashews, brown rice, legumes and seeds,” suggests Palinski.
6. Spicy Salsa
Can you say caliente? It may sound unusual, but spicy foods such as salsa and hot peppers may help you snap back from a headache faster. “Depending on the type of headache, spicy foods may be helpful,” says Palinski. “If a headache is due to sinus congestion, spicy foods may help to decrease congestion and open the airways, helping to decrease pressure and the accompanying headache.”
7. Yogurt
When your head is pounding, your body may be calling out for calcium, says Metsovas. “The brain depends on calcium to function efficiently,” she adds. “Make sure you are consuming calcium-rich foods, like fat-free plain Greek yogurt, which is a great source of calcium, with no added sugars and beneficial probiotics for your gut.”
8. Sesame Seeds
Sprinkle them on salads, in oatmeal or on top of soups and stir-fries. Why? These tiny seeds pack a big nutritional punch. “Sesame seeds are rich in vitamin E, which may help to stabilize estrogen levels and prevent migraines during your period,” says Palinski. “It also improves circulation, which helps prevent headaches.” Bonus: Sesame seeds are also rich in magnesium, which may give them added headache-preventing power.
9. Spinach Salad
What worked for Popeye may work for your headache. “Spinach has been shown to help decrease blood pressure, prevent hangovers and may help to alleviate headaches,” says Palinksi. “Try using spinach leaves instead of lettuce for a headache-preventing power salad.” This summer salad is packed with headache-soothing foods: Toss together 2 cups spinach leaves, 3/4 cups cubed watermelon, 1/2 cup chopped dried apricots and 2 Tbsp chopped walnuts or almonds, and drizzle with raspberry vinaigrette.
Related articles
- Why have I been having headaches almost everyday? (zocdoc.com)
100+ Nutrition Facts About 25 Well-Known Foods
Asparagus
- Asparagus is high in glutathione, an important anticarcinogen
- It also contains rutin, which protects small blood vessels from rupturing and may protect against radiation
- Asparagus is a good source of vitamins A, C and E, B-complex vitamins, potassium and zinc
Avocado
- Avocados are rich in monounsaturated fat, which is easily burned for energy.
- An avocado has more than twice as much potassium as a banana.
- For a delicious, creamy salad dressing, mix together avocado and fresh carrot juice.
Bananas
- You don’t need to eat bananas for the potassium! (Although it is present in bananas, potassium is the predominant nutrient among most all fruits and vegetables.)
- Bananas are high in sugar, so they should not be eaten if you have blood sugar problems.
- Don’t eat bananas on an empty stomach; combining them with a bit of protein will help to normalize the insulin response caused by the sugar in the banana.
- Green-tipped bananas are better for your health than over-ripe bananas.
- On a side note: Because bananas are so popular, rainforests are often destroyed to make way for banana plantations.
Beet Greens/Root
- Beet greens contain notable amounts of calcium, iron, magnesium and phosphorus
- They also contain vitamins A, B-complex and C
- Beet roots are high in carbohydrate levels and should therefore be used sparingly
Broccoli
- Broccoli contains twice the vitamin C of an orange
- It has almost as much calcium as whole milk–and the calcium is better absorbed
- It contains selenium, a mineral that has been found to have anti-cancer and anti-viral properties
- Broccoli is a modest source of vitamin A and alpha-tocopherol vitamin E
- It also has antioxidant properties
Celery
- Celery is the best vegetable source of naturally occurring sodium.
- It is high in potassium.
- The high water content in celery makes it ideal for vegetable juicing.
- As an easy way to reduce grains in your diet, spread peanut butter on celery rather than bread.
Cilantro
- Cilantro may be useful to treat urinary tract infections
- Both the leaves and seeds aid digestion, relieve intestinal gas, pain and distention
- They also treat nausea, soothe inflammation, rheumatic pain, headaches, coughs and mental stress
- Cilantro is a member of the carrot family
Chicory
- Chicory contains insulin, which helps diabetics regulate their blood sugar levels
- Chicory is closely related to lettuce and dandelion but is a member of the sunflower family
- It may be cleansing to the liver and gallbladder
- Chicory is beneficial for digestion, the circulatory system and the blood
- Chicory leaves are a good source of calcium, vitamin A and potassium
Chinese Cabbage
- Chinese cabbage has anti-inflammatory properties
- It is an excellent source of folic acid
- Chinese cabbage is low in calories and low in sodium
- It is also high in vitamin A and a good source of potassium
Dandelion Greens
- Dandelion is beneficial to digestion and is an antiviral that may be useful in the treatment of AIDS and herpes
- It may also be useful in treating jaundice, cirrhosis, edema due to high blood pressure, gout, eczema and acne
- Dandelion is also used to treat and prevent breast and lung tumors and premenstrual bloating
- Dandelion greens are high in vitamin A in the form of antioxidant carotenoid and vitamin C
- They also contain calcium and potassium
- Dandelion root contains inulin, which lowers blood sugar in diabetics
Fennel
- Fennel contains the antioxidant flavonoid quercetin
- This herb is anticarcinogenic and can be useful for cancer patients undergoing chemotherapy or radiation
- Fennel can be useful for indigestion and spasms of the digestive tract
- It also helps expel phlegm from the lungs
Green Beans
- Fresh beans contain vitamin A, B-complex vitamins, calcium and potassium
- Green beans are diuretic and may be used to treat diabetes
- A fresh bean should snap crisply and feels velvety to the touch
Jicama
- Jicama is low in sodium and high in potassium
- It has a slightly sweet flesh that’s on the order of water chestnuts, but crunchier
- Due to their high carbohydrate content, they should be used sparingly
Kale
- Kale eases lung congestion and is beneficial to the stomach, liver and immune system
- It contains lutein and zeaxanthin, which protect the eyes from macular degeneration
- It also contains indole-3-carbinol, which may protect against colon cancer
- Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll
Kohlrabi
- Kohlrabi, which belongs to the cabbage family, is an excellent source of vitamin C and potassium
- It is also high in fiber
- Kohlrabi helps to stabilize blood sugar and is therefore useful hypoglycemia and diabetes
- It can also be effective against edema, candida and viral conditions
Mustard Greens
- Mustard greens are an excellent anticancer vegetable
- They may also be beneficial for colds, arthritis or depression
- While mustard greens sold in the United States are relatively mild in flavor, some mustard green varieties, especially those in Asia, can be as hot as a jalapeno pepper depending on their mustard oil content
Onions
- Onions are an excellent antioxidant, and they contain anti-allergy, antiviral and antihistamine properties.
- Sulfur compounds in onions help to detoxify the body.
- Onions aid in cellular repair.
- Onions are a rich source of quercetin, a potent antioxidant.
- To obtain the maximum nutritional benefits, onions should be eaten raw or lightly steamed.
Parsley
- Parsley is useful as a digestive aid
- It helps to purify the blood and stimulate the bowels
- Parsley is an anticarcinogen
- It contains three times as much vitamin C as oranges, and twice as much iron as spinach
- Parsley contains vitamin A and is a good source of copper and manganese
- For a natural breath freshener, try a sprig of parsley!
Peanut Butter
- When buying peanut butter, only buy organic varieties.
- Non-organic peanut butters are high in pesticides and fungus and contain aflatoxin, a potent carcinogenic mold.
- To increase the protein in peanut butter (peanuts have about the same amount of protein as soy), Brewer’s yeast can be mixed in. This is especially useful for vegetarians.
Peanuts
- Peanuts contain beneficial protein, but many people are allergic to them and find them hard to digest.
- They also contain aflatoxin, a carcinogenic, which may explain why peanut farmers have been found to have disproportionately high rates of cancer.
- Peanuts are high in fungus and, often, pesticides.
They do not contain any omega-3, which can contribute to distorting your omega-6:omega-3 ratio. - The peanut is actually a legume, not a nut (which is why they are often roasted).
- Peanuts contain about the same amount of protein as soy and are low in starchy carbohydrates.
- Did you know? George Washington Carver was largely responsible for popularizing the peanut as a food in America.
Pumpkin Seeds
- Pumpkin seeds are high in zinc, which is good for the prostate and building the immune system.
- They also contain fatty acids that kill parasites.
- Raw pumpkin seeds contain essential fatty acids and beneficial proteins.
- For maximum nutritional benefits, seeds should be eaten raw.
- Roasted seeds contain damaged fat that can lead to plaque in the arteries.
Radishes
- Radishes have antibacterial and anti-fungal properties
- They are a member of the cabbage family
- Radishes contain vitamin C, potassium and other trace minerals
- Grown in Egypt since at least 2780 B.C., radishes were originally black
Sweet Potato
- Sweet potatoes are an excellent source of carotenoid antioxidants
- They contain calcium, are high in vitamins A and C and contain thiamine
- Be careful: eating too many may cause abdominal swelling and indigestion
- Sweet potatoes are also high in sugar and therefore should be used sparingly
- Sweet potatoes are not related to the potato nor the yam–they are actually a member of the morning glory family
Tomatoes
- Tomatoes are rich in lycopene, flavonoids and other phytochemicals with anticarcinogenic properties
- Tomatoes are an excellent source of vitamin C (the vitamin C is most concentrated in the jelly-like substance that surrounds the seeds)
- They also contain vitamin A and B-complex vitamins, potassium and phosphorus
- A tomato grown in a hothouse has half the vitamin C content as a vine-ripened tomato
Zucchini (Summer Squash)
- Zucchini and other summer squash varieties contain vitamins A and C
- They also contain potassium and calcium
- The flavor of zucchini is best when it is less than six inches long
- Zucchinis can grow as large as baseball bats but have little flavor when they reach this size
100 Snacks Under 100 Calories
Whilst I discourage extra snacking on carb high food and empty calories. I know this is easier said than done! Every now and then people give into temptation on diets and opt to have a cheeky snack, but finding the right ones that will satisfy your cravings without ruining your waistline can be tricky! However we’ve compiled a list of snacks under 100 calories that adheres to everyone tastes!
Remember to always double check the labels of your chosen foods for calories and to always keep to moderation.
20 olives
68 calories – If you like something to nibble with your treat glass of wine, why not steer away from the crisps and have some olives instead? At only 68 calories for 20 they’re a far healthier option. Olives are also good for the liver.
14 almonds
98 calories – A perfect snack for keeping at your desk when you need something to snack on, almonds is an ideal substitute for the savoury snacks people usually reach for and with heart protective monounsaturated fats (MUFA’s) and some vitamin b why wouldn’t you?
2 Jaffa Cakes
90 calories – Tasty treat that is calorifically low and with just one gram of fat per cake.
‘Be Good To Yourself’ Cool flavour tortilla snacks
93 calories – Having friends over and want low-calorie party food? These are perfect for sharing and won’t spoil your diet either.
Elizabeth Hurley’s Guilt Free Orange and Chocolate Oat Bars
100 calories – indulge in some chocolate orange (not a ‘chocolate orange’) without the hefty calories.
Two bags of Lightly Salted ‘Snack-a-jacks’ Popcorn
98 calories – Fancy a munch at the cinema? You can have two of these bags of ‘snack-a-jacks’ for under 100 calories (you may need to sneak them in however!)
100g of ‘Rod & Ben’s’ Pea & Mint soup
62 calories – Soups are satisfying, making them a great diet snack if you’re peckish.
Aero Bubbleball
99 calories – These ice-cream treats are based on screwball and with much less calories than most ice-cream snacks!
An apple
100 calories – “An apple a day can keep the doctor away.” Apples are rich in soluble fibre which helps protect against environmental pollutants and eliminates cholesterol. Go for one of the sweeter variety and you can skip a less healthy sugary snack.
1 ‘Skinny Cow’ Ice Cream
100 calories – You can still enjoy a frozen treat and keep your ‘beach body’ thanks to these low-fat iced deserts, and they come in a variety of tasty flavours, like berry and chocolate.
Miso soup
57 calories – You can buy miso soup in powder sachets so they make a quick and easy mid-afternoon snack for the office.
One ‘party size’ sausage roll
61 calories – pastry is no friend to a dieter, but luckily just one bite sized sausage roll won’t eat much into your calorie allowance.
Mini vegetable samosa
70 calories – Will count towards your 5 a day and the carbs in the pastry will help lift you from the 3 o’clock slump.
Quavers crisps
87 calories – a cheesy snack at a fraction of the calories of a chunk of cheddar.
10 salted peanuts
74 calories – Nuts are high in calories, but as a ‘Low GI’ food they release their energy slowly, so a small amount will keep hunger pangs at bay for a long time.
Three celery sticks stuffed with cottage cheese
75 calories – Celery may seem like boring diet food, but filled with soft cottage cheese it makes a great savoury treat.
Five ‘Werthers Originals’
100 calories – How long does it take to suck your way through five boiled sweets? It’ll be dinner time before you know it!
‘Be Good To Yourself’ Sweet Chili Cassava Snacks
76 calories – If you love crisps and can not think of anything better than a bag to snack on, opt for a low-calorie choice and avoid temptation.
Three chicken satay sticks with smooth peanut butter
98 calories – Yum.
Two stuffed vine leaves
100 calories – an alternative party snack.
Five squares of ‘Green and Blacks’ Butterscotch chocolate
85 calories – you can diet and eat chocolate (see our article on dieting and chocolate) Just make sure it’s high in cocoa and don’t graze too much.
Two lightly buttered oatcakes
100 calories – The energy given to us from oats gets used very slowly, so this should keep you going until dinner time.
‘Weight Watchers’ Frozen Chocolate Eclair
76 calories – Chocolate, pastry and cream at just 76 calories? It’s true!
Three potato wedges with ketchup
100 calories – It’s almost as good as being allowed chips. Just make sure you don’t put more than three in the oven and don’t overdo the ketchup…
30 grapes
100 calories – Last’s all morning and counts as one of your 5 a day. Grapes help in the treatment of anaemia, fatigue, arthiritis, gout, rheumatism and especially for recovery from illness.
Fun-size Milky Way
76 calories – “The red car and the blue car had a race… All red used to do was stuff it’s face; it ate everything it see’s from trucks to prickly tree’s… but good old blue he took the milky way!”
One melon
88 calories – Melons are the ultimate diet snack! They have such a low calorific value as they are made up mostly of water; go ahead and eat a whole one if you like!
Six dried apricots
100 calories – Convenient snack to have in your handbag, plus they’re full of fibre too.
Tomato soup
74 calories – a low calorie soup can be a filling snack and full of goodness.
Prawn cocktail Skips
89 calories – A light snack to calm your savoury craving.
Sugar-free jelly with two scoops Wall’s Vanilla Light Ice Cream
100 calories – re-visit your youth with this classic kids’ party pudding. Good for sore-throats too!
25 cherries
100 calories – Full of vitamins and low fat, cherries also take a while to eat as you have to avoid the stones, so your morning snack lasts.
‘Special K’ Chocolate Chip Cereal Bar
84 calories – Fewer calories than the standard chocolate bar; a great sweet fix and craving killer.
125ml red or dry white wine
85 calories – this one’s probably best saved for after work however!
2 crackers lightly spread with smooth peanut butter
93 calories – nuts release energy slowly (thanks to their low glycaemic index), plus crackers always take ages to chew, just don’t try to eat them in under a minute.
1 Birds Eye Potato Waffle
94 calories – a treat the whole family can enjoy (although probably best to multiply the quantity by the number of family members).
2 Tuna nigri sushi
98 calories – A very healthy snack for sushi fans!
Stewed apple with 1tbsp fromage frais
83 calories – Make in batches and keep in the freezer. It makes a healthy dessert for that kids will like!
Portobello mushroom stuffed with roast veg and feta cheese
100 calories – Packed with healthy veg and tasty cheese.
3 giant sea salt pretzels
93 calories – Filling treat to pick you up from your mid-afternoon slump.
2 satsumas
42 calories – low-calorie snack packed with vitamin C and awkward to eat which means your snack lasts longer!
Mini Babybel with two Nairn’s Mini Oatcakes
98 calories – sometimes it’s hard to resist cheese when you’re dieting, but you don’t need to as long as you stick with the ‘light’ option.
2 Poppadums with salsa
94 calories – spice up a poppadom with hot salsa!
Meringue nest with cream and strawberries
71 calories – This snack will certainly kill that sugar craving stone dead!
2 Grissini breadsticks with houmous
97 calories – Dipping snacks keep your hands busy!
Eight cashew nuts
100 calories – eaten in sensible quantities, nuts can be a dieter’s best friend, as they keep you fuller for longer.
‘Tunnocks’s’ Chocolate Teacake
91 calories – A chocolate marshmallow biscuit treat. What more can you ask for?
20 Chocolate coated raisins
80 calories – You can pick at this snack all afternoon, and not only is it chocolate but it contributes to your 5 a day. Bonus!
Four marshmallows
90 calories – Toasted until gooey or popped on top of your coffee, marshmallows are a fantastic low-fat sweet.
Carrot batons with extra-light mayo dip
65 calories – low-fat and nutritious.
Small bag of Twiglets
97 calories – Filling and full of flavour, perhaps not if you don’t like Marmite!
Pink wafer biscuit
72 calories – the perfect partner to your cup of tea or coffee.
‘Go Ahead!’ Strawberry Yoghurt Break Bar
72 calories – Fruity sweet fix without the guilt.
Flute of champagne
90 calories – This may not be in your daily, or even weekly budget, but every now and then it’s nice to treat yourself to a glass of bubbly.
Double vodka and slimline tonic
100 calories – Never forget the calories in drinks (You can read our article about alcohol and dieting here). Vodka and slimline tonic is however relatively low, though, so you can enjoy one occasionally.
One slice Warburtons bread toasted and soft cheese
100 calories – Toast with a delicious cheesy topping doesn’t have to be calorific. If you use healthy bread and spread your soft cheese thinly.
Thin slice Soreen malt loaf
86 calories – Sticky and sweet.
Mini pitta with 1tsp tzatziki
97 calories – A savoury delight, cut into pieces to help it last.
One mini Toblerone
21 calories – I bet this one is a realy shocker! Yes, bite sized chocolate with crunchy nougat chunks can be a mere 21 calories each believe it or not. (note MINI toblerone).
A crumpet
100 calories – We usually advise staying away from baked goods, however you can toast yourself a crumpet (avoiding butter) and dust with a tiny amount of grated low-fat cheese for a filling snack.
A pear
100 calories – Next time you fancy a snack, why not reach for a refreshing pear? One of your 5-a-day and less than 100 calories too.
A small baked potato
100 calories – Jacket potatoes are filling and very low in calories if you choose the right toppings. Try with two teaspoons of fat-free sour cream and/or half cup of salsa for less than 100 calories.
A ‘Slim-Fast’ Heavenly Chocolate Delight bar
95 calories – A tasty chocolate bar without the guilt. They also come in Chocolate Nutty Nougat and Caramel Treat flavours, too.
150g of Fat Free Vanilla Onken Yogurt
74 calories – Pop one of these yogurts in the fridge and you’ll always have a tasty snack when you’re feeling any hunger pangs.
A ‘School’ Bar
67 calories – These bars are a convenient snack for an energy boost. They don’t melt either!
‘Weight Watchers’ Luxury Layer Chocolate Brownie Pot
90 calories – If you feel like a treat after dinner but don’t want to ruin your diet; one of these iced desserts is perfect (and it’s much less fattening than ice cream).
A medium corn on the cob with seasoning
100 calories – It’s good to know that you can have a corn on the cob with a little salt and pepper for less than 100 calories!
2tsp hummus with a carrot
100 calories – Enjoy hummus with some crunchy carrot at any time for just 100 calories.
Four slices of mango
90 calories – You can enjoy four slices of juicy mango. They’re also sweet so great as a treat if you’d usually reach for something with more calories!
A cup of blueberries
83 calories – Blueberries (as well as being a strong antioxidant) are tasty, refreshing and a great way of getting one of your ‘five a day’. Also considered a ‘superfood’ for it’s ability to slow the aging process and protect against heart and circulatory disease and many forms of cancer.
A ‘Weight Watchers’ Mini Chocolate Stick
95 calories – There’s nothing better (and usually horrifically calorific!) than a tasty ice cream in the summer months, but if you don’t want to ruin your diet why not try one of these?
70g ‘TOTAL’ 2% yogurt with 80g strawberries
69 calories – Enjoy them with some creamy yogurt for only 69 calories. Strawberries also have the amazing ability to increase the body’s elimination of uric acid (a substance which irritates inflamed joints).
A bag of Fruit Flakes
66 calories – ‘Fruit Flakes’ would be more than three times heavier if they were non-dried fruit, which just shows how much fruit they pack in! Great for a nutritional boost.
A Brooklea Fromage Frais
87 calories – These fromage frais are handy for your lunchbox when you fancy a treat.
Opies cocktail gherkins 30 calories per 227g jar (seriously!)
30 calories – At an amazing 30 calories per jar these gherkins are a good substitute for any snack (and filling I imagine).
A ‘Monster Puffs’ cereal bar
83 calories – Based on the cereal ‘Sugar Puffs’, these bars taste delicious and are a great morning snack.
A bag of Slim Fast Cheddar Flavour Bites
95 calories – Cheesy snacks are notorious for being high in calories, but these cheddar-flavoured bites are only 95 calories a bag.
One Strawberry ‘Weight Watchers’ Mini Swirl Pot
92 calories – If you fancy a tasty snack in the evening, why not reach for one of these? They’re under 100 calories per pot and less calorific than a bowl of ice cream.
One Starbucks Tall Cappuccino with skimmed milk
76 calories – Coffees can be surprisingly high in calories, but if you’re dependant on your caffeine fix then why not opt for Starbucks ‘skinny cappuccino’? You can finally enjoy your hot drink without too much guilt!
10 Pringles
100 calories – At a party you can tuck into 10 Pringles without the guilt. However don’t be pulled into the addictive ‘once you pop you can’t stop’ slogan (pretty sure it’s not true).
A ‘Dole’ Pineapple Pot
62 calories – Pineapple is a great sweet and these pots are handy any time. Being both anti-inflammatory and anti-bacterial; Sore-throats, digestive problems, bruising and blood clots all respond to Pineapple’s natural ingredients!
2 Cadbury’s Roses
100 calories – There’s no need to be scared of the box of Roses, you can have two of your favourites for under 100 calories, just make sure it is just ‘two’.
A ‘Slim Fast’ Sour Cream and Chive Flavoured Pretzels snack bag
95 calories – Pretzels are a great substitute for fatty crisps and will still give you that savoury kick.
2 kiwis
58 calories – Kiwi fruit’s not only contain as much vitamin C as an orange, it’s a great fruit to take to work or have at home and make a nice change from the more common fruit. Also an aid to digestion and skin problems.
A glass of orange juice
100 calories – Orange juice is the best way of getting your vitamin C and they are also low in calories.
A ‘Müller’ Light yoghurt
96 calories – With flavours like cherry, blueberry and raspberry what’s not to love?
One bag of Ryvita Salt and Vinegar Mini Bites
100 calories – If you fancy a packet of crisps with your lunch you can avoid the guilt with these bites.
16 strawberries
58 calories – Strawberries are one of Britain’s favourite summer fruits and they’re low in calories too. You can dig into 16 for a mere 58 calories! Strawberries also have the amazing ability to increase the body’s elimination of uric acid (a substance which irritates inflamed joints).
Half a pint of lager and seven peanuts
99 calories – There’s no need to miss out on that Friday drink and peanuts or substantially increasing your beer belly when you visit the pub. Half a pint and a few peanuts shouldn’t hurt your diet.
A ‘Slim-Fast’ Chocolate Nutty Nougat bar
95 calories – Keep one of these in your desk won’t be tempted to reach for a calorific chocolate bar next time you have the ‘choco cravings’.
A Frozen banana
95 calories – frozen bananas: They taste great! Simply push a lolly stick into a banana then just freeze it, and you have a cheap, healthy and tasty iced snack for around 95 calories. Take that ice-cream!
1 Cadbury’s Highlights Mousse
60 calories – Satisfy those chocolate cravings with a chocolate mousse, and at only 60 calories you can go to sleep content.
Two medium peaches
76 calories – Lowers cholesterol and high blood pressure, regenerates skin tissue and containing many essential vitamins, peaches are great for you and yummy too.
1 McVitie’s chocolate digestive
83 calories – There’s nothing like a chocolate biscuit with your afternoon cup of tea, and you can have a chocolate digestive for only 83 calories.
1 bag of ‘Walkers’ Salt and Vinegar French Fries
82 calories – If you fancy some crisps, snack on a bag of these and you can enjoy your crisps and avoid any guilt.
1 slice of Marmite on brown toast
100 calories – If you love Marmite and fancy something quick and filling, a piece of toast and marmite is still only 100 calories. Marmite (love it or hate it) is also a fantastic food for vegetarians as it contains vitamin B which is mainly found in meat, eggs and fish.
1 ‘Fruit and Fibre’ bar
95 calories – Under 100 calories and convenient for on the go, pop one in your pocket for when you’re out and about.
A hard-boiled egg
78 calories – Not only are they high in protein and amino acids, but hard-boiled eggs are a filling snack. Second to none for that protein boost. Also a wonderful source of zinc and vitamins A, B, D and E!
25 ‘Jelly Belly’ jelly beans
100 calories – Have a sweet tooth? Why not dig into some jelly beans next time you fancy a snack? You can have 25 of these and still not go over 100 calories.
10 Cosmetic Uses for Everyday Foods
Getting egg on your face can be a good thing
The folds in a chef’s hat are supposed to symbolize the number of ways that chef knows how to prepare an egg, but we’re sure there’s at least one missing: as a facial mask. Many common foods can be used as cosmetics with surprisingly good results. So no matter your motivation (you want to save a few dollars, up your green quotient, or just find a novel way to pass the time), here are 10 cosmetic uses for food that are just as good, if not better, than their store-bought counterparts. (A word to the wise: If you have sensitive skin or processed hair, try these remedies on a small patch of skin or hair first.)
1. Egg White Mask. You can either save your leftover egg whites for an omelet
or angel food cake, or use them for your next facial. Just one white, beaten until smooth, is enough to cover your face. As with other masks, let it dry completely, then rinse off. It will leave you feeling refreshed, and your skin will be noticeably more taut.
2. Oatmeal Face Wash. Oatmeal has calming properties that soothe the skin
and help reduce redness. It can be used in a variety of ways, from a body wash to a mask, but the most basic is this simple face wash: Mix together equal parts warm honey and lemon juice, then stir in three parts instant oatmeal until it turns into a paste. Apply to your face, then wash off with warm water.
3. Vinegar Hair Cleaner. Swap your conditioner for vinegar twice a month
and you’ll get rid of any nasty buildup, as well as improve your hair’s silkiness and shine. Seriously. Don’t use dark or expensive vinegars; stick to cider or white wine vinegar for less strain on the wallet and better results. But don’t do this more than a few times a month or you’ll risk drying out your hair.
4. Honey and Brown Sugar Scrub. Fill a jar about two-thirds full with honey, add a scoop of brown sugar and one halved vanilla bean, and mix. Keep this in the shower and use it as a body scrub that will leave you smelling nice and feeling smooth.
5. Lemon Juice Lightener. Beach-goers have been doing this for years to lighten their locks. Just combine the juice of half a lemon with a handful of leave-in conditioner (which is less goopy than regular conditioner), spread on your hair, and comb through, then wash out. (Note: Highlighted or color-treated hair should be spared this homemade remedy, which could make your hair look brassy.) Many people also apply lemon juice directly to age spots to bleach them out, though this should be avoided on sensitive skin because lemon juice is highly acidic.
6. Coffee: Scrub and Shine-Maker. Your leftover coffee grounds can clog your drain or, if you’re feeling adventurous, be used as an invigorating scrub. For more details, check out this CHOW Tip. Needless to say, avoid doing this if you have sensitive skin. Leftover brewed coffee can also be mixed with some coffee grounds and conditioner to help increase shine in dark hair.
7. Tea Bag Eye Rejuvenator. The quintessential home cosmetic remedy is using cucumber slices on the eyes to reduce puffiness. While that certainly works, brewed black tea bags are even more effective. Place them on your eyes (which should be closed, of course) and let the tannins work their magic—about five minutes should do the trick.
8. Baking Soda Teeth Cleaner. Mix one teaspoon of baking soda with a quarter teaspoon of hydrogen peroxide for one of the most basic forms of tooth care that exists. It’ll clean your teeth (some would argue better than store-bought toothpaste), but you’ll be missing out on the minty freshness. Of course, you could just go totally au naturel and gnaw a bit of spearmint for that.
9. Oil Moisturizer. Take a page from many a Mediterranean grandmother: Olive oil works fabulously as a lotion. Use too much and you’ll smell like pasta, but in small doses it works wonders as a daily lotion or massage oil. If olive oil isn’t your thing, sesame oil (regular not toasted), peanut oil, almond oil, and argan oil work too.
10. Cornstarch Bath Powder. Superabsorbent and extremely fine, cornstarch is the kitchen equivalent of baby powder and can be used in the same way. Combine it with a few leaves of a nice-smelling dried herb (rosemary, lavender, or sage, for instance) and pulse it in the food processor until evenly mixed. Sift out any large stray leaf bits, transfer to a container with a shake top (like an old baby powder bottle), and use to freshen up anything from your body to your sneakers.
10 Healthy Ways to Help a Hangover
While it’s not something I’m proud of, I’ve got plenty of hangovers under my belt. See, despite all of my healthy practices—yoga, deep breathing, clean cosmetics, brown rice and kale eating—I’m just not that great at saying no to that third or fourth drink once I get going. Bless those of you who are—and damn those of you who are immune to hangovers altogether! Apparently you exist, and you are lucky. But while I am working on my to-don’t list (new rule: don’t drink before dinner), I’ve also concluded that the only thing worse than a hangover is the guilt and self-loathing that can come with it.
And where does that take most of us? Why, straight to the couch with a big bag of chips, or some other crap we’re craving that can leave us feeling worse than before—as we try desperately to fill that hangover hole in our hearts. This got us thinking: Short of avoiding hangovers altogether (genius!), there has to be a more holistic approach to dealing with them when they happen. So, since we know there are no silver bullets for too much booze anyways, Siobhan and I culled our top ten healthy tips for healing after a night of hard partying.
Got any to add?
Have some miso soup with your eggs. This is totally a thing in Japan. Miso soup replaces a lot of things our bodies need to feel better: water, sodium, and other nutrients depleted by the diuretic effects of the alcohol. Because it’s a fermented food that contains healthy bacteria, miso can also aid with digestion. Too much alcohol is known to disrupt the stomach’s lining and can often result in unpleasant digestive side effects—let’s leave it at that. Oh and the cysteine in eggs breaks down the hangover-causing toxin acetaldehyde, so they really are a good breakfast choice post-boozing (and don’t skip the yellows).
Take a handful of omega 3s—and then repeat. There’s not muchomegas aren’t good for. Take them when you get home; take them when you wake up; take them take them take them. Alcohol causes inflammation (which is at the root of most health problems), and omegas are proven to fight that inflammation a serious way. They will also help combat some of the unpleasant side effects of alcohol on your face, like dry, aggro, blotchy skin. Just trust us on this one.
Drink kombucha tea. Yeah, the weird stuff with the floaties at the bottom that actually can contain a bit of alcohol itself. Maybe it’s a hair-of-the-dog thing, but kombucha absolutely makes us feel better when we have a hangover. Again, it’s fermented, which means it’s really good for your sad little tummy. And if you don’t believe us just ask more seasoned hangover experts like Lindsey Lohan and the ladies at Jezebel.
Have sex or just a good cuddle. We’ve said it lots of times: Physical contact releases oxytocin and other happy-making hormones. And feeling cuddly and warm about the world beats out feeling glum and self-punishing. The trick is you have to do it with someone you like because, most of the time time, sex with someone you don’t like is probably not going to help anything—and definitely not your hangover.
Get some body work. If there’s no one to curl up with at the moment, try a professional. Actually, try a professional anyways. I always forget this one, but a good massage makes a planet of difference. Maybe that’s because massage also releases happy hormones, or that one massage is proven to seriously boost your immune system with more white blood cells.
Try some hydrotherapy. One of my favorite activities—hungover or not—is hitting up a Korean spa here in Los Angeles. While these spas offer great massages and scrubs, I usually just pay the minimum to enjoy their hot and cold tubs, steam rooms, and saunas. The act of going from hot water to cold water, and back again, is so rejuvenating. It increases circulation and toxin elimination—some even believe that immersion in cold water gives a kick to the old immune system, which has some scientific support in human and animal studies (though it definitely needs more research). If you have a bath and a shower at home, you can duplicate the spa experience. A few drops of eucalyptus oil into the cold bath is a nice touch—or make the bath hot and the shower cold. Very important: Because this process will also make you sweat, you must hydrate. Make a little lemon or cucumber water to feel extra spa-y and kind to yourself.
Do some exercise—but just a little bit! The camps are divided on this, but here’s our take: If exercise makes you feel better then you should do it. Again though, hydration is key here, and it is important that you not overdo it. Exercise increases circulation, helps elimination, and releases a cocktail of mood-boosting hormones. The few times I’ve forced myself to do it with a hangover, it’s totally helped. From a psychological point of view, if you’re a bit of a type A, it will also let you feel more OK about taking the rest of the day to chill (which we encourage).
Have a banana/blueberry/kale/lemon smoothie. Antioxidants. Potassium. Natural sugars. Vitamins. Digestive enzymes. These are things that actually really help heal a hangover. Get thee to a green smoothie. It has to be made fresh though, not one of those plastic bottles of green stuff next to juice in the grocery store.
Drink coconut water from a coconut. We all know by now that coconut water is nature’s Gatorade—just way better. According to thisTIME piece, it has the same five electrolytes found in human blood; that sports drink we just mentioned only has two. Pshaw. Also, it’s been used in medical emergencies. I don’t know about you, but I’ve had hangovers that could almost qualify. We advocate getting a real green coconut if you can—many healthfood stores offer them with a straw—because whole foods are always better, right Mr. Pollan?
Enjoy your hangover. Come again? That’s right, you heard me. There are some great reasons to have a hangover: You needed a break anyways. You haven’t taken a sick day in months. You can’t remember the last time you watched daytime television. There’s nothing you have to do that can’t wait until tomorrow. You still haven’t watched Country Strong. Sundays are for rest anyways. Nothing important ever happens on a Tuesday. In other words: Let yourself off the hook. Besides, the only person mad at your hangover is you.
Related articles
- The Hangover (gigglewater411.wordpress.com)
- 10 Unconventional Hangover Cures (businessinsider.com)
8 Ways To Stop Being Afraid of Making Wrong Decisions
Every morning we wake up and face a new day with new challenges. It’s human nature and this is the course of life. Even if I was not always prepared for whatever fate has given me to carry on my shoulders I struggled and I managed to get all things to an end.
One of the greatest challenges I faced was fear: fear of change, fear of making wrong decisions and fear of holding my point of view. This instinct of fear can mess up our lives distorting the way we look at ourselves and at the people around us. From definitions, fear is a pre-programmed emotion that acts as an instinctual response to potential danger. And this instinctual response causes different physical reactions, because when we are afraid, the adrenaline and the stress hormone cortisol are released into the blood stream.
We can say there are two types of fear: healthy and unhealthy fear. For example if we are afraid of spiders or if we are afraid of not succeeding something, then we have an unhealthy fear. This fear is unproductive, it’s stressing us and it’s repressing our actions, blocking the normal course of things. On the other side, if we are smoking a lot and we are afraid of putting our health in danger, then this is a healthy fear. This healthy fear could motivate us to take better decisions and to better organize our life.
Unfortunately, what we face most are unhealthy fears. “The most destructive element in the human mind is fear. Fear creates aggressiveness” says Dorothy Thompson.
As I mentioned at the beginning, fear is the instinctual response to potential danger, therefore we must analyze and manage the “potential danger” in order to stop being afraid.
- See beyond the danger. When we face a potential danger we panic and this makes us take wrong decisions or run away from responsibilities. What we should do instead is take a deep breath and think of all possible consequences and implications. Many times,things are not as bad as we think they are.
- Take a positive attitude. We are strong enough to manage all the problems and nothing can stop us.
- Expand our comfort zone. There are three important zones where we can be situated: the comfort zone, the learning zone and the panic zone. Let’s think of it as three circles one inside another. The unexpected gets us out of the comfort zone and into the learning zone which leads to the panic zone. It was proved by scientists that operating on the edge of our comfort zone is the best place to learn and grow. As long as we are “inside” it’s ok, but if we face a new and different situation we get out of these zones and move into the panic zone. We have to learn how to behave and how to manage the new situations without being afraid of taking wrong decisions. After all, is practice and learning that make these transitions less scary, resulting in an expansion of the comfort zone.
- When you want to give up, do one more step. This step is about pushing our limits and becoming comfortable with being uncomfortable. We never know we will succeed unless we actually try.
- Do not avoid or postpone tasks and activities. I often find myself postponing and delaying certain activities just because I am afraid of the result. In the end, we still have to do that thing and with time passing it might become even harder and we won’t get rid of it. More that that the pressure and the stress will become more intense. So let’s do things at the right time and feel a great release indifferent the result.
- Don’t be afraid of competition. We are just competitors – like all the others. We don’t have to give up fighting just because we are scared. Just because we can’t read fear on our competitors’ face this doesn’t mean they are not scared. The first rule in winning is to participate!
- Strengthen your will with religious beliefs. If you are a religious person, then you should know that fear is not a God’s will. God wants us to be strong and to carry our problems with strength. Take some time to say a prayer and “have a talk with God”.
- Get enough sleep. Usually when we get into these situations, we neglect one of the most important things: sleep. If our body does not rest enough, there will appear another variable, fatigue, which will aggravate our situation even more. Sleep enough because it’s vital to be fresh when you take important decisions.
We might all have some fear about the future and about the unknown but we must always keep in mind that “The greatest barrier to success is the fear of failure.”
Related articles
- Living with Fears (12images.wordpress.com)
- How to live (peppidee.wordpress.com)
- How to Step out of your Comfort Zone (jemenah.wordpress.com)
Losing Love Handles
1) Love handles will disappear fastest with two powerful techniques.
a) Interval training
A recent study from Australia showed that interval training causes more belly fat loss than slow cardio. The study was in women, but the authors said it would work just as well in men.
b) Tight nutrition
You have to tell the readers, “Listen, if you want advanced results, you have to do advanced things. Such as cutting all the processed carbohydrates from your diet. 1 cheat reward meal per week.
Note: That’s cheat MEAL, not cheat DAY.
Give up breakfast cereals, and replace as many grain carbs with fruits, vegetables, and nuts. Losing your love handles isn’t going to happen if you insist on treating yourself to a Frappacino, Pepsi, and slice of pizza everyday. It means eating meals of lean protein, fiber-rich vegetables, and snacking on apples and nuts between meals.”
2) Common mistake is too much cardio. Its not going to work as well as interval training.
Another common mistake is that guys don’t have enough muscle in the first place to diet down to the point where they can lose their love handles.
Losing love handles, like bodybuilding, is a game of illusion. If you have muscle on chest and back, you’ll “get away” with having more fat on your love handle area – even though it will look like you don’t have love handles.
So most guys are skinny fat, and then try to lose love handles with cardio only, and basically become even smaller versions of themselves…but still skinny-fat.
Its better to use intervals and weight training to gain muscle and lose fat at the same time – which IS possible – and change your bodys appearance overall.
3) If a guy could only make one change to his program to lose his love handles, it would be removing classic ab exercises like crunches, twists, etc, and replacing them with interval training.
Ab exercises like crunches are generally a waste of time.
4) But exercise is really not the main barrier…its diet. Its just too easy for most guys to cheat.
They have to realize that they have to have more discpline if they want advanced results.
5) So what type of interval program to use?
Here’s one…after a thorough warmup, do…
- 20 seconds hard, 40 seconds recovery.
- repeat 6 to 8 times
- Finish with 5-10 minutes cooldown. If you have extra time, do 10 minutes of regular cardio pace.
6) Build up these muscles to create the illusion of smaller love handles
- pecs and lats and deltoids and traps
Most guys don’t have enough muscle to focus on just losing weight, so every guy must build some muscle in these areas.
7) How to build the muscle and lose fat at the same time?
Do two to three total body workouts per week
- Use 5 exercises per workout (Do my “Big 5″ fat loss movements)
(1 lower body, 1 upper push, 1 lower body single leg, 1 upper pulling, 1 total body ab exercise)
- do as a circuit. go through circuit 3 times. 8-12 reps per ex
Finish with interval training.
Burn fat and build muscle for summer,
Related articles
- Help for Love Handles (everydayhealth.com)
- How to Tone Your Love Handles (fitsugar.com)
32 Life Lessons for our Teenage Daughters
There’s something like a line of gold thread running through a man’s words when he talks to his daughter, and gradually over the years it gets to be long enough for you to pick up in your hands and weave into a cloth that feels like love itself. ~John Gregory Brown
- Listen to the sound of your own voice
- You won’t always get what you want but never settle for less than you deserve
- Two telephone numbers you should keep in your cell phone your fathers cell number and his work number
- Make up your own mind no one should tell you what to be.
- Don’t just be different dream BIG and give it 100%.
- A man who respects your mind and body is a guy worth dating
- Find your life’s passion now find a charity and donate to it
- Use a condom. Enough said!
- Make positive choices
- Turn off the lights and shut off the water when you’re not using either
- Be a good listener and pay attention to the details
- Ask yourself from time to time what’s your Life plan?
- Take the easy way out. Never!
- Lend money to no one if they need it give it as a gift. If you don’t have it to give then you don’t have it.
- “Speak the truth, even if your voice shakes”
- Being smart and pretty is not enough. Develop your character
- Say thank you when someone pays you a compliment.
- Less is more
- If a guy asks you out on a date he should pick up the bill, if it’s your idea return the favor, if you’re with a gentleman rules not apply
- Fall down, cry, make mistakes and when its all over get back up
- It’s not your job to change anyone so don’t make it your profession
- Believe that all things are possible even when the odds are against you
- Peer pressure is adopting values you don’t believe in
- You don’t have to be a chef but learn to cook a couple of good meals
- Be careful not to fall in love with the idea of love
- The grass is not always greener on the other side so focus on making grass greener from where you stand
- Friends come and go those who stay remember them
- Most people don’t discover what they want until its too late
- Let go of trying to be perfect because it’s impossible
- Make a decision and follow through
- Be honest! You’re travelling a dangerous road when you start to lie to yourself
- If you can’t think go for a walk.
If you found this article interesting, please share it with someone on Twitter, Stumbleupon or leave a comment below. Thank You…!!
10 Surprising Health Benefits of Making Love
Getting sex on is about more than just about pleasure. Good sexual health can perk up your bodily health. It certainly puts you in a optimistic frame of wits. Conserve power, turn off lights and light a candle. Save water, share a shower and soap each other. Go green between the sheets. This is more than a lifehack for mating, more than a justification to have sex.
10. A Lower Blood Pressure Level
A big health benefit of sex is lower blood pressure and overall stress reduction, according to researchers from Scotland who reported their findings in the journal Biological Psychology. They studied 24 women and 22 men who kept records of their sexual activity. Then the researchers subjected them to stressful situations — such as speaking in public and doing verbal arithmetic — and noted their blood pressure response to stress. Those who had intercourse had better responses to stress than those who engaged in other sexual behaviors or abstained. Another study published in the same journal found that frequent intercourse was associated with lower diastolic blood pressure in cohabiting participants. Yet other research found a link between partner hugs and lower blood pressure in women.
9. An Analgesic
Sex releases the fun-time hormone, oxytocin. And as WebMD reports, “as the hormone oxytocin surges, endorphins increase, and pain declines. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, you can thank those higher oxytocin levels.” Beats taking a double dose of pain relieving analgesic any time.
8. A good Work Out
Thirty minutes of sex burns 85 calories or more. It may not sound like much, but it adds up: 42 half-hour sessions will burn 3,570 calories, more than enough to lose a pound. Doubling up, you could drop that pound in 21 hour-long sessions. “Sex is a great mode of exercise,” says Patti Britton, PhD, a Los Angeles sexologist and president of the American Association of Sexuality Educators and Therapists. It takes work, from both a physical and psychological perspective, to do it well, she says.
7. A Cleansed System
It goes without saying that when we get aroused our blood starts to pump at a quicker rate and, thus, blood flow to our brain increases. Both an increased heart rate and more blood pumping through the brain result in better performance (in and out of the bedroom). What this ultimately means is that the fresh supply of blood pumping through your body provides the organs with a healthy dose of oxygen and rids the body of old and wasteful products. So, another health benefitof sex is a cleansed system. Treat your temple right with the help of a little excitement.
6. Fountain of Youth
Although the orgasm is sometimes referred to as the “little death,” having at least two orgasms a week can increase your life span. Every time you reach orgasm, the hormone DHEA (Dehydroepiandrosterone) increases in response to sexual excitement and ejaculation. DHEA can boost your immune system, repair tissue, improve cognition, keep skin healthy, and even work as an antidepressant. Therefore, a health benefit of sex if you keep the orgasms coming, is potentially a longer life.
5. Healing Wounds & Hearts
Healing can be thought of in many ways. Sometimes a relationship needs to heal. Other times, a person needs to heal. It can be a wound or one suffering from something like diabetes. There have been studies in which evidence suggests that sex heals. Lovemaking can help rejuvenate to the point of cells regenerating and wounds healing faster. Set the stage right for the romp and anything is possible. Oxytocin from the big O, it does a body good.
4. An Anti-depressant
Sex produces phenylethylamine, a love chemical that ups your mood. Also, a study from the StateUniversity of New York shows that women who were directly exposed to semen were less depressed. Though as study lead Gordon Gallup points out, “I want to make it clear that we are not advocating that people abstain from using condoms.” After all, getting an STD or experiencing an unwanted pregnancy is not going to lift up anyone’s mood.
3. Prevents Cancer
Sex can help reduce the risk of breast cancer for women who have never given birth. A study showed that if a female increases the frequency of sex, she decreases the risks of breast cancer. Sex strengthens the pelvic floor muscles that control the flow of urine. Kegel exercises occur naturally during sex, giving women better bladder control. Frequent ejaculations, especially in 20-something men, may reduce the risk of prostate cancer later in life, Australian researchers reported in the British Journal of Urology International. When they followed men diagnosed with prostate cancer and those without, they found no association of prostate cancer with the number of sexual partners as the men reached their 30s, 40s, and 50s. But they found men who had five or more ejaculations weekly while in their 20s reduced their risk of getting prostate cancer later by a third.
2. A Hypnotic
After an orgasm, an intense wave of calm and relaxation overcomes humans (that’s why men usually fall asleep) and it’s a time when people can truly liberate themselves and let go. Plenty of people who enjoy a regular dose of sex convey that they sleep much better during the night and feel alive and refreshed throughout the day. So, one of the health benefits of sex is a better nights sleep, which allows you to handle day-to-day stress much more efficiently and helps fight insomnia.
1. Beneficial to Her
Getting down and dirty with her could help her reproductive health. The more sex she has, the more hormones she will produce that are responsible for increased sexual desire. That’s right, the more sex she has, the more sex she will want to have. More lovemaking can increase her levels of estrogen, which protects against osteoporosis and Alzheimer’s. Sex can also help prevent endometriosis in women. Ladies who have sex at least once a week have more regular menstrual cycles than those who frolic under the sheets less frequently. All this sex helps promote fertility in women by regulating menstrual patterns. Post romp, a female gets a jolt of natural oxytocin which in turn releases endorphins. This natural painkiller can help alleviate arthritis pain or lessen cramps. Plus all the practice is perfect if you want to hear the pitter-patter of little carbon footprints. After you’ve made a baby, horizontal dancing can trigger the onset of labor when she’s at term. Semen in her system may help with a speedy delivery. Yes, sex can maybe even help her to tolerate a natural, drug-free birth.
Related articles
- Sex and Its Benefits (socyberty.com)
- Sex and science: the health benefits of lovemaking (telegraph.co.uk)
10 No-Fail First-Date Conversations
This may be advice for men, but women can follow all of these talking points, too!
So you finally gathered enough courage to go talk to the cute redhead who caught your eye, but your friends aren’t impressed just yet. You finally develop the backbone to ask her out, and now your friends are impressed.
They ask where you plan to take her out, and, more importantly, what you’re going to talk about on that nerve-racking first date. Your knees begin to tremble uncontrollably, but fear not! Read this list and you will have the girl begging for seconds.
10: Avoid her past
Generally speaking, one should never ask about past lovers on a first date. In fact, this should be avoided until she initiates the topic (if she ever does). She might have been hurt or may still be in love with her ex. You also prefer to start with a clean slate, so becoming chummy with her and comforting her about past mistakes may not be the greatest strategy on the first date.
9: Got any brothers or sisters?
Usually, a safe topic of conversation is asking about siblings (but don’t ask her if she’s got cute sisters). Asking about her parents could backfire if they divorced or separated, especially when she was very young. But sisters and brothers usually trigger good feelings and score points for you, since you’re showing a caring side and an interest in her family life.
8: Traveled anywhere special?
A tricky way to spark a girl’s interest is by asking about her past travel destinations and where she intends on visiting in the future. The upside is that if she mentions a spot she always wanted to visit, lo and behold, here comes the knight in shining armor (that’s you, boy) who offers to make her dreams come true one day by taking her there. This also provides each of you with some insight about the other’s cultural background and openness to new adventures.
7: Drinks, anyone?
A topic of conversation, especially if the date is taking place at a restaurant or bar, is the kind of food and drinks each of you prefers. Not only can you gauge whether or not you share culinary preferences, but the potential topics are endless and provide you with a safe topic of conversation — unless, of course, you are dating someone with an addiction to food or alcohol.
6: Any career plans?
Asking a girl about her past education and whether she intends on returning to school is admittedly a double-edged sword. She might love to go on and on about her numerous academic achievements, but she might break down and admit that her current job has absolutely nothing to do with what she studied. In either case, you are provided with a golden opportunity to reassure and encourage her with an abundance of compliments.
5: How’s your job?
If you are years removed from your college years, then talking about work and career goals just might be a safer topic. Admittedly, you shouldn’t let her go into the mundane details about how fed up she is with her life, which would explain why she’s on her seventh margarita. But generally speaking, people like to brag about work, no matter how routine it is. It also gives you an idea regarding whether or not you are dating a future CEO or a waitress for life (not that there is anything wrong with that, of course).
4: Got any friends?
Ask her about her friends. Even if you do not know them, she will love to tell you about her circle of friends, how much they mean to her and where she met them (and all of the things they did together). Don’t doze off, though, my good man; this is when you get precious details about her. If you ever make it further than the first date, her friends are usually the best source to unearth the skeletons in her closet.
3: Free time frolicking
Does she Rollerblade, collect stamps or dance? How about sports? What kind of music does she like? These are the questions you must ask to determine how much of a bond exists between the two of you. Moreover, you gain some insight to follow-up questions.
2: Weekend’s peakin’
Not only do you get a clearer picture of what life with her will be like after the honeymoon, but you are also sending mixed messages, which is not entirely bad at first. Yes, mind games are childish, but keeping your cards at your chest gives you leverage. She will ask herself: “Does he want to see me on weekends?”
1: Be bold and look ahead
Now, assuming she is having a good time and she is looking at you with that sparkle in her eye… in other words, if her body language is positive, you can look ahead and talk about other things you could do together in the future. Admittedly, you do not want to rush too far ahead and scare her off, but if she’s enjoying herself, chances are she’ll be curious to see what other great adventures you have in store for her.
Get Talking
Use these topic ideas as a general guide. Be sure to ask her lots of questions, but the key is to listen to her answers and form new questions around those. And remember: Don’t be nervous. See the first-date experience for what it is: A good time with some good company, and that’s all. This way, you’ll be able to relax and have fun.
June 21, 2011 | Categories: Relationship | Tags: Advice, Ask an Expert, Conversation, Dating, First date, first dates, People, Person, Personal development, Question, Relationship, Rollerblade, Sexuality, Sword, Talk radio, Talking point, Topic-comment, Women | 2 Comments »