Improve Your Mental Health

10 Tips for Mental Health

Build Confidence - Identify your abilities and weaknesses together, accept them, build on them and do the best with what you have.

Accept Compliments - Many of us have difficulty accepting kindness from others but we all need to remember the positive strokes when times gets tough.

Make Time for Family and Friends - These relationships need to be nurtured; if taken for granted they will not be there to share life's joys and sorrows.

Give and Accept Support - Friends and family relationships thrive when they are "put to the test".

Create a Meaningful Budget - Financial problems cause stress. Over-spending on our "wants" instead of our "needs" is often the culprit.

Volunteer - Being involved in community gives a sense of purpose and satisfaction that paid work cannot.

Manage Stress - We all have stressors in our lives but learning how to deal with them when they threaten to overwhelm us will maintain our mental health.

Find Strength in Numbers - Sharing a problem with others who have had similar experiences may help you find a solution and will make you feel less isolated.

Identify and Deal with Moods - We all need to find safe and constructive ways to express our feelings of anger, sadness, joy and fear.

Learn To Be At Peace with Yourself - Get to know who you are, what makes you really happy, and learn to balance what you can and cannot change about yourself.

All about Vitamins & Minerals

Vitamins And Minerals

Unlike protein, carbohydrates and fats, vitamins do not yield usable energy when broken down. They assist the enzymes that release energy from carbohydrates, proteins and fats, but they do not provide energy themselves. (thus, beware of claims for "energy vitamins" or for diets that replace foods with vitamin supplements)

Vitamins and minerals are widely available from the natural foods we eat. So, before you reach for the vitamin jar, try eating your vitamins from natural foods.

Vitamins: What the vitamin does & Significant food sources:

B1 (thiamin): Supports energy metabolism and nerve function. Found in: spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk.

B2 (riboflavin): Supports energy metabolism, normal vision and skin health. Found in: spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams.

B3 (niacin): Supports energy metabolism, skin health, nervous system and digestive system. Found in: spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp.

Biotin: Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis. Widespread in foods.

Pantothenic Acid: Supports energy metabolism. Widespread in foods.

B6 (pyridoxine): Amino acid and fatty acid metabolism, red blood cell production. Found in: bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast.

Folate: Supports DNA synthesis and new cell formation. Found in: tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans.

B12: Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in: meats, poultry, fish, shellfish, milk, eggs.

C (ascorbic acid): Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant. Found in: spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries.

A (retinol): Supports vision, skin, bone and tooth growth, immunity and reproduction. Found in: mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver.

D: Promotes bone mineralization self-synthesis via sunlight. Found in: fortified milk, egg yolk, liver, fatty fish.

E: Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization. Found in: polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod.

K: Synthesis of blood-clotting proteins, regulates blood calcium. Found in: Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver.

Minerals: What the mineral does & Significant food sources:

Sodium: Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions. Found in: salt, soy sauce, bread, milk, meats.

Chloride: Maintains fluid and electrolyte balance, aids in digestion. Found in: salt, soy sauce, milk, eggs, meats.

Potassium: Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission. Found in: potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk.

Calcium: Formation of bones and teeth, supports blood clotting. Found in: milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli.

Phosphorus: Formation of cells, bones and teeth, maintains acid-base balance. Found in: all animal foods (meats, fish, poultry, eggs, milk).

Magnesium: Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity. Found in: spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut.

Iron: Part of the protein hemoglobin (carries oxygen throughout body's cells). Found in: artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver.

Zinc: A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus. Found in: spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese.

Selenium: Antioxidant. Works with vitamin E to protect body from oxidation. Found in: seafood, meats and grains.

Iodine: Component of thyroid hormones that help regulate growth, development and metabolic rate. Found in: salt, seafood, bread, milk, cheese.

Copper: Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes. Found in: meats, water.

Manganese: Facilitates many cell processes. Widespread in foods.

Fluoride: Involved in the formation of bones and teeth, helps to make teeth resistant to decay. Found in: fluoridated drinking water, tea, seafood.

Chromium: Associated with insulin and is required for the release of energy from glucose. Found in: vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts.

Molybdenum: Facilitates many cell processes. Found in: legumes, organ meats.

Healthy Eating Habits

With skimpy swimsuits and trips to the beach in mind, toning various body parts and dropping a few pounds in time for summer has become a priority for many. Coupled with regular cardiovascular exercise, healthy eating habits can severely impact ones weight as well as ones overall body image.

When it comes to shaping up and slimming down, several factors impact a persons body and general healthiness. Different diets and eating routines work for different people. The following dos should put a positive spin on helping those who wish to revamp their eating habits in the hopes of transforming their bodies for the better.

DO eat well-balanced meals throughout the day, kick starting your metabolism with breakfast as often as possible.

DO eat several helpings of salad, fruits and vegetables throughout the day. Recommended amount is five servings of fruit and vegetables each day.

DO drink lots of water. Strive for at least eight glasses a day, but drink as much as you are able. Your body will eventually crave the water, which often makes you less hungry for snacks throughout the day while also flushing toxins from your body.

DO avoid eating simply because you are bored. Popping candy, cookies and other sweets into your mouth merely to pass the time is not conducive to modifying and maintaining a healthy body image.

DO sit down; enjoy your food and CHEW! Avoid scarfing down your lunch in the car as you drive. Rushing meals and trying to get too many other things done while eating may prevent the food from digesting properly. Take the time to enjoy a leisurely meal without constantly trying to do something else.

DO reduce your intake of sugars and fats if you find yourself eating junk food all day.

DO avoid grocery shopping on an empty stomach. Almost inevitably, those shopping with hunger pangs pushing them along may be apt to throw a few more goodies in the cart than if shopping after a meal.

DO eat when you are hungry. Try to substitute healthier snacks, like vegetable sticks, for salty or sweet snacks like chips and cookies.

DO eat foods that are high in fiber. This will help to keep the snacking urges from breaking through as often.

DO be realistic about your body image goals. Do not expect overnight results. Work to achieve your goals but do treat yourself every once in a while!

DO stop eating when you are full. Many people try to force themselves to clean their plates completely in order to be polite or to get their moneys worth.

DO exercise at least twice a week, whether by jogging, walking or doing a cardio workout. Combining healthier eating habits with cardiovascular exercise is a surefire way to lead a healthier life.

To improve your body image and the way you feel about yourself, monitor your snacking and do your best to follow a disciplined eating routine. Eat balanced meals, exercise and maintain a positive outlook and you�ll be well on your way to a healthier body, mind and soul.

How to Prevent Yeast Infections

How to prevent yeast infections?

Three out of four women will experience at least one yeast infection during her life, many experience recurrent infections. Practicing some of these prevention techniques may help reduce your risk.

1. Always wear white cotton panties. Nylon and Lycra may trap air and create a breeding ground for yeast. Never wear panty hose alone -- always wear cotton panties underneath.

2. Never use petroleum-based lubricants for vaginal lubrication during sexual intercourse. Always use water-based lubricants when vaginal dryness is an issue.

3. Always wipe from front to back after a bowel movement to prevent the yeast which normally inhabits the intestinal tract from being transferred to the vaginal area.

4. Eating one cup of yogurt a day helps some women prevent the yeast infections that often follow antibiotic treatment; however, eating yogurt will not cure a yeast infection.

5. Don't use perfumed bath products or powders in the vaginal area, these can cause irritations which can lead to infection.

6. Don't use douches! Douches wash away the natural protective mucous of the vagina leaving the vagina more susceptible to yeast and other vaginal infections.

Why is My Period Late?

Although, pregnancy is the most common cause of absence of period or menstruation (amenorrhea), many times, the women will also assure me that they are definitely not pregnant. So, what else can cause an absence of menstruation?

1. Are you breastfeeding your baby? Breastfeeding mothers will often experience amenorrhea; however ovulation may still occur and pregnancy is possible even without menstruation.

2. Are you experiencing an unusual amount of stress in your life? Emotional stress is another possible cause of absence of menstruation. Eliminating the stress usually will cause menstruation to resume.

3. What kind of medications are you currently taking? Certain medications such as contraceptives (oral, implanted, and injected), oral corticosteriods, antidepressants, antipsychotics, thyroid, and some chemotherapy drugs may cause amenorrhea for some women.

4. You could have a hormonal imbalance. Polycystic Ovarian Syndrome is a common form of hormonal imbalance which may cause amenorrhea, as well as other symptoms that can include the other extreme with excessive bleeding (menorrhagia).

5. Do you eat a healthy, well-balanced diet? Women who are malnourished or extremely underweight often experience amenorrhea. This occurs often in women with eating disorders such as anorexia or bulimia.

6. How much do you workout? Do you dance or engage in sports? Vigorous exercise or athletic training can cause amenorrhea.

7. Have you had your thyroid checked? Millions of Americans suffer from undiagnosed thyroid disease -- another possibility that should be explored by your physician.

8. Do you have a chronic illness? If you have a chronic illness, or have been sick for an extended period, your menstrual cycle may be temporarily delayed. Once your body is well your period will usually return.

9. Although rare, a pituitary tumor (a usually benign tumor) can cause an overproduction of prolactin which can interfere with the regulation of your menstrual cycle.

If you have missed 3 or more menstrual cycles, and you haven't already sought professional medical advice, it's time to seek medical care to determine the underlying cause.
Only a qualified health care provider can determine the cause of amenorrhea.

Caring For Teeth

Make your own Toothpaste
Some of the toothpaste out there just don't do enough whiten teeth, Others are actually dangerous and may wear off enamel and cause fillings to fall out. So, straight from the modeling world comes these secret recipes that take just moments to put together.

Strawberry Toothpaste
Strawberries have gentle cleansing and bleaching properties and help remove coffee and tea stains from your teeth, Just crush strawberry and rub the pulp directly on teeth.

Hydrogen Peroxide
Mix 1/2 teaspoon of hydrogen peroxide with one teaspoon baking soda. use this tooth-whitening mixture once a week. This formula is a strong stain remover and tartar reducer. If your teeh are very sensitive then this treatment is not recommended for you.

Foods That Clean Teeth
There are some foods that stain teeth (coffee, tea, redwine, etc.) and there are other foods that work on the teeth like detergents. Foods that require a lot of chewing like apples, celery, and carrots whiten teeth naturally.
Food Like Spinach, lettuce and broccoli prevent staing by creating a film on the teeth that acts as a barrier.

Brush Your Tongue
When you are brushing your teeth, you havent finished the job until you brushed your tongue. Your tongue harbors germs and bacteria that can cause bad breath. Just brush your tongue with regular toothpaste, and forget those overpriced tongue scraper.

Make-It-Yourself Mouthwashes:
Tea
Boil a strong cup of peppermint or spearmint tea. Drink in slow, deliberate manner while rolling the tea around in your mouth or let cool and use as a regular rinse.
Clove Rinse
Heat one teaspoon of cloves with 1/4 cup of water. Cool and Rinse.

5 Instant Stress Reducers

• BREATHE: Stop, Drop, and Breathe. Okay, maybe not “drop”, but definitely stop and breathe. When we’re uptight or straining ourselves we usually forget to do this. Start by taking a few deep breaths. Next, give this pranayama technique a try: 1) Inhale deeply. 2) Hold your breath for 4 seconds. 3) Exhale for count of 4 seconds. 4) Repeat. Continue this pattern for about one minute.

• MOVE: Sometimes stress is so habitual that we have to literally shake it off. Stand up, extend your arms out and imagine that you’re a soggy wet dog and give yourself a good shake. If a good wiggle doesn’t work for you, go for a short walk and take in your surroundings.

• SMILE (OR LAUGH): Give yourself a happy break. Just like whistling a happy tune, smile to fake a happy mood. Smiling sends a message to your unconscious mind and automatically generates a positive mood and attitude. If you fake happiness long enough, you might just start to believe that it’s true.

• TIGHTEN AND RELEASE: Lie flat on the floor. Starting with the feet: tighten and squeeze your feet as much as you can. Then move upward, tense and relax the ankles, calves, knees, thighs and entire body one by one. When you get to your head, lift the head off the ground and squeeze all the muscles of your face. Lie quietly for a minute afterward, noticing the change in your body and basking in the calm.

• VISUALIZATION/MEDITATION: Close your eyes. Take a deep breath. Imagine a bright red rose in front of you. Notice the vibrant petals, its color and its texture. See this rose clearly in your minds eye. Take another deep breath and smell the rose. Savor its scent and let it fill your body. Slowly open your eyes. Keep your eyes soft for just a minute longer, lingering on the beautiful rose.

Facial Fitness Exercises

Being beautiful on the outside is all about keeping the face young and looking healthy. We know that the absence of wrinkles and sags, as well as having taut, toned, smooth and glowing skin are the signs of youthful and healthy beauty. Some go through so much just to maintain the vigor and agelessness of their faces, so much that they would spend a fortune on face lifts and other procedures that would keep them looking as close to 18 years old as possible.

There is, however, an inexpensive way of retaining youthful beauty, and that is through observing a regular facial fitness routine - that is, exercising the muscles of your face. The idea behind facial fitness is similar to the principle of doing a body workout: by exercising, you build up the muscles of your body and keep them toned and firm.
In case of the face, by exercising the facial muscles regularly, the muscles will be lifted enough to remove the sags, and the skin - sunny glow will be smoothened enough to remove the wrinkles. The blood circulation to the face will also increase with facial exercises, enabling the tissues of the face to repair themselves more quickly.

Maintaining a regular facial fitness routine is easy. It only takes a few minutes of your time and it can be done while watching television or waiting for the stoplight to turn green when driving. Here are a few sample exercises for different areas of the face.

Forehead. This will smooth down the wrinkles of the forehead. Place your fingers just above your brow. Then, with your fingers, pull the skin down. At the same time, try to raise your eyebrows. Repeat this ten times.

Eyelids. To deal with crows' feet at the corners of the eyes, put the thumbs at the corners of the eyes and then shut your eyes tightly. Then, with your thumbs, pull at the skin towards the forehead. Repeat this ten times.

For sagging eyelids, hold your index fingers close to the brow bone. Afterwards, raise your eyebrows. At the same time, try to close your eyes. Again, repeat this ten times.

Cheeks. Form an 'O' with your lips and try to push them forward as fast as you can. Then release the 'O' and smile as widely as you can. Repeat ten times.

Lips. Push your lips outward in a pout as far as you can, then smile. Or you can suck on your finger as hard as you can. Once again, repeat ten times.

Neck. Arch your neck backward and place your hand on your neck just under the chin. After that, let your hand slide downward and push at your collarbone. An alternative to this one would be to push your lower lip outward as far as you can and tilt your chin up toward the ceiling, resting the hand against the collarbone as you are doing so.

Chin. Push your lower lip upward as high as you can. You can also press your thumb on the bone just under your chin and then push your tongue against your lower gums as if it is trying to meet your thumb. Another thing you can do is to tilt your chin up and massage the flesh under it with your thumb with strokes directed towards your neck. These exercises will take care of the double chin.

Just like in total body workouts, facial fitness exercises take time. However, if you truly want to see results on your face, try doing this once or twice a day, five times a week. You will be able to see changes in around a month or two.

Losing Weight - What is The Best Way?

I know I need to lose weight, but how do I figure out how much I should lose?
There is no hard and fast answer to how much a person should weigh in order to be healthy. But, women need to be concerned about weight because it can and does affect overall health. Obesity, or being overweight, can result in premature death and can contribute to many problems, such as heart disease, high blood pressure, high blood cholesterol, diabetes, cancer, breathing problems, arthritis, and problems with pregnancy, labor and delivery.

The first, and best, thing to do is to talk with your health care provider about your weight. Together, you can talk about what a healthy weight is for you, based on your height, build (bone size, amount of muscle) and age. You can also use a tool called the Body Mass Index (BMI) to give you a pound range for a healthy weight. You take your weight and height and see where you fall on the BMI table for adults (see below). There is also a handy BMI calculator at the National Heart, Lung and Blood Institute's web site (see resources at the end of this FAQ).

What is the best way to lose weight?
There is no "best" way to lose weight. Don't forget to talk with your doctor about setting up a weight loss plan.

Some general guidelines for losing weight safely are:

• Eat fewer calories. The best formula for losing weight is to decrease the number of calories you get while increasing your physical activity every day. Depending on how active you are, you may need between 1,500 — 2,500 calories a day. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.
  
  
• Lose weight slowly. It is best to aim for losing 1/2 to 2 pounds a week. By improving eating and exercise habits, you will develop a healthier lifestyle. And, this will help you to control your weight over time. You will also lower your chances of getting heart disease, high blood pressure and diabetes. "Crash" diets may take off pounds faster, but can cause you to gain back even more pounds than you lost after you stop the diet.
  
  
• Exercise. Get active for at least 30 minutes every day. You don't have to train for a marathon to be active! Brisk walking, gardening, riding a bicycle, tennis and dancing all count as exercise. You can also break up the 30 minutes into three 10-minute periods. To get even more active every day, you can do things like park farther away from the mall in the parking lot and take the stairs instead of the elevator. The idea is to use up more calories than you eat each day. This will keep the calories from being stored as fat in your body.
  
  
• Eat less fat and sugar. This will help lower the number of calories you eat each day. Select foods whose labels say low, light or reduced to describe calories or fat, including milk products and cheese. Eat lean types of meat, poultry, and fish. Eat less sugar and fewer sweets (don't forget that soda and juice can have lots of sugar). Drink less or no alcohol.
  
  
• Eat a wide variety of foods, including starches and dairy products. This helps your body to get the nutrients and vitamins it needs to be healthy. Include plenty of vegetables, fruits, grain products and whole grains each day. Don't skip dairy products — there are many good tasting low, no, and reduced fat milks, yogurts, cheeses, ice creams, and other products to choose from. Proper calcium intake is needed for all women to prevent bone loss.
  
  
• Starch is an important source of energy that all bodies need, even when a person is trying to lose weight. It is found in foods like potatoes, rice, pasta, bread, beans, and some vegetables. Foods high in starch can become high in fat and calories when you eat them in large amounts, or when they are made with rich sauces, oils, or other high-fat toppings like butter, sour cream, or mayonnaise. Stick to starchy foods that are high in fiber, like whole grains, beans, and peas.
  
  
• Practice portion control. Eat smaller amounts of food at each meal. Let go of belonging to the "clean plate club." Don't feel like you have to eat everything on your plate, even when eating out. You can also try eating more small meals throughout the day, rather than three large meals.
  
  
• Get support. It can be hard to start a weight loss program, particularly if you are out of shape and not used to exercising. Ask your family and friends for support. Try to find an exercise buddy. Make your activity fun and social — go on a walk or hike with a friend or learn a new sport like tennis or ice-skating.
  
  
• Treat yourself (once in a while). When trying to lose weight, we all feel tempted to "cheat" by eating a favorite, rich food like cake or cookies. But, sometimes it can be helpful to eat a small amount of a favorite food. This may keep you from craving it and overeating if you do "cheat."

What are high protein/low carbohydrate diets? Are they a healthy way to lose weight?
Most of a person's calories come from protein foods, like meat, eggs, and cheese when on a high-protein/low carbohydrate diet. This diet has fewer calories that come from carbohydrate foods, like breads, pasta, potatoes, fruits, and vegetables. Two problems with this type of diet are it: 1) can lack key nutrients found only in carbohydrates that a person needs to be healthy; 2) allows foods high in fat, which can raise blood cholesterol levels, increasing a person's risk for heart disease and some cancers.

These diets have become popular because people often loss weight quickly. But, most of the weight a person looses is water weight and lean muscle mass, not fat. Water is lost because the kidneys try to get rid of the excess waste products of protein and fat, called ketones, that the body makes. These diets are not a healthy way to lose weight. They overwork your kidneys, can cause dehydration, headaches, and bad breath. You can also feel nauseous, tired, weak, and dizzy. Health problems, like kidney stones and gout (a painful swelling of the joints) can develop as a result of these diets. A reduced-calorie diet that has a good balance of carbohydrates, proteins, and fats is the safest and best way to lose weight. You will also be more likely to keep the weight off over time.

Is it safe to use diet pills or herbal supplements when trying to lose weight?
There are many types of diet pills and herbal, or natural, supplements that you can buy over-the-counter at a drug or discount store, or on-line. You can't assume that a product that is called "natural" or "herbal" is safe. It may also hurt you if you are on other medications. It is best to always check with your doctor before using any herbal or natural weight-loss product.

Diet pills you can buy over-the-counter don't make much of a difference in how much weight you lose, how fast you lose it, or how long you keep the weight off. Some diet pills can raise your blood pressure. Also, cough or cold medicines often have the same drug used in diet pills. If you take both products together, you may get too much of the same drug and have harmful side effects. For some people, diet pills prescribed by a doctor can be helpful. If you do use these, be sure to follow your doctor's directions.

In 1997, The Food and Drug Administration (FDA) removed the weight-loss drug called Fen-Phen (fenfluramine and dexfenfluramine) from the market because this drug was found to cause heart valve disease. Today, there are weight loss products containing herbal fen-phen, which do not contain fenfluramine or dexfenfluramine, on the market. These products, not regulated by the FDA, often contain ephedra and have caused side effects in people using them. Always talk with your health care provider before taking any over-the-counter weight loss product, even it if is herbal or "natural."

Are there any weight loss programs that work?
There are many commercial weight loss programs that can help you to lose weight. While some people lose weight on their own, others find it very helpful and like the support of a structured program. If you think you might want to try a weight loss program, be sure to check it out before you sign up. It also may be helpful to talk it over with your health care provider.

Here are some questions you can ask to help you decide if a weight loss program will be right for you. Does the program:

• Offer counseling, or teach you how to change your eating and exercise habits?
  
  
• Have qualified counselors and health professionals, such as nutritionists, registered dieticians, doctors, nurses, psychologists, and exercise physiologists?
  
  
• Help you to deal with stress and how to avoid slipping back into old habits?
  
  
• Talk about how to keep weight off once you lose it?
  
  
• Have food choices that are flexible and suit you?
  
  
• Have you set weight goals with the help of a health professional?

There are other questions you can ask to figure out how well a program works. Not all programs collect this type of information, but it is still important to ask:

• How many people who begin the program actually finish it?
  
  
• About how much weight do most people lose who finish the program?
  
  
• Do people have problems or side effects and what are they?
  
  
• Are there any extra costs for the program, like dietary supplements or special brand foods?
  
  
• Do they have proof that their program works, not just praise given by other people?

Keep in mind that quick weight loss methods that rely on diet aids (like drinks, prepackaged foods, or diet pills) will not keep weight off in the long run. The best way to lose weight is slowly, with a healthy diet and exercise. The good eating and exercise habits you develop by losing weight this way will last a lifetime, helping you to control your weight and be healthy.

If I quit smoking, will I gain weight?
Not everyone gains weight when they quit smoking. Most people who do gain weight gain about 5 to10 pounds when they stop smoking. You are more likely to gain weight if you have smoked for 10 to 20 years or smoked one or more packs of cigarettes a day. It helps to remember that you can lose this weight with healthy eating and exercise. And, the health effects of smoking are far worse than being a few pounds overweight. If you smoke, talk with your health care provider about quitting.

Helpful Tips on Eye Care

With so many of us spending lots of time in front of the computer every day it comes to no surprise that research is showing a rise in visual problems. What can one do? First, it’s important to find out how you can protect your eyes through eye health exams and by making a few minor changes in your computer viewing habits.

Here are some helpful Eye Care Tips -

Positioning is everything

Correct positioning of your computer, keyboard and typing copy is essential. Your screen should be positioned about an arm’s length from your eyes and 20 degrees below eye level. Consider foot and wrist rests for added comfort.

Lighting can make all the difference

Room lighting should be diffuse, not direct, to reduce glare and reflections from your screen. Look into an internal or external glare screen and be sure to set your colour, contrast and brightness levels to suit you.

A little extra help for your glasses

Anti-reflective coatings on the lenses of your glasses can be applied by your optometrist to reduce discomfort and to ease reduced vision from bright and/or flickering light sources such as VDTs and fluorescent lights. And don’t forget, your doctor of optometry can talk to you about eyeglasses designed specifically for people who use computers a lot.

Step I :-
After every 20 minutes of looking into the computer screen, turn your
head and try to look at any object placed at least 20 feet away. This
changes the focal length of your eyes, a must-do for the tired eyes.

Step II :-
Try and blink your eyes for 20 times in succession, to moisten them.

Step III :-
Time permitting of course, one should walk 20 paces after every 20 minutes
of sitting in one particular posture. Helps blood circulation for the entire body.

It’s all in the blinking

Did you know that on average we blink 12 times per minute? But wait, did you know that when we’re on the computer we only blink 5 times per minute? That can add up to dry eyes. Relieve the discomfort by using artificial tear drops or gels and remember to blink!

Palming
Sit straight at your workstation and rub your palms against each other till you feel them warm. The warmth of your palms helps soothe and relax tired eyes. Then, lightly cup your eyes with your palms and relax for 60 seconds. Count the seconds in your mind. Repeat this exercise two to three times whenever your eyes feel tired, or as often as you want. While palming, you can either rest your elbows on your desk or keep away from the desk and cup your eyes. Both ways are fine.

Splash water on your face
During breaks, splash water on your face while closing your eyes. This has an overall relaxing effect and helps you feel refreshed.

Use tea bags
Keep two used tea bags in the refrigerator before you leave for work. Once you are home, place the tea bags on your eyes for a few minutes as you relax. This not only soothes tired eyes, but also reduces puffiness.

Eat healthy
Incorporate Vitamins A, C, and E on a daily basis; eat citrus fruits, green leafy veggies, tomatoes, spinach, poultry and dairy products. Pack a box of chopped carrots, cucumber and fresh fruits and munch in-between meals at the office.

As a human, this is what should we do....

SOMETIMES STRUGGLES ARE EXACTLY WHAT WE NEED IN OUR LIFE.
IF GOD ALLOWED US TO GO THROUGH OUR LIFE WITHOUT ANY OBSTACLES, IT WOULD CRIPPLE US.
WE WOULD NOT BE AS STRONG AS WHAT WE COULD HAVE BEEN…

~WE COULD NEVER FLY~

I ASKED FOR STRENGTH…. AND GOD GAVE ME DIFFICULTIES TO MAKE ME STRONG…
I ASKED FOR WISDOM…AND GOD GAVE ME PROBLEMS TO SOLVE…
I ASKED FOR PROSPERITY… AND GOD GAVE ME BRAIN AND BRAWN TO WORK…
I ASKED FOR COURAGE… AND GOD GAVE ME DANGER TO OVERCOME…
I ASKED FOR LOVE…AND GOD GAVE ME TROUBLED PEOPLE TO HELP…
I ASKED FOR FAVORS… AND GOD GAVE ME OPPORTUNITIES...
I RECEIVED NOTHING I WANTED… I RECEIVED EVERYTHINGS I NEEDED…