New Year Resolutions For a Healthier, Fitter and Happier You!

With the forthcoming New Year, many people make New Year Resolutions. The ten most common new year resolutions are, in no particular order, to: Lose Weight Pay Off Debt Save Money Get a Better Job Get Fit Eat Right Get a Better Education Drink Less Alcohol Quit Smoking Reduce Stress Of these ten new years resolutions, we should be able to go some way to help you tackle four of these, i.e. lose weight, get fit, eat right and reduce stress. All these four goals are actually intrinsically linked to one another. The lose weight, you must start to exercise more (get fit) and start to eat healthier, more nutritious foods to provide you with the energy required to be more active, without putting on even more weight. It is worth reminding you here that to lose weight may actually require you to eat a little more in the long term, assuming you do not exercise now. Stress can be caused by many factors, but generally people that feel that they are in greater control of their personal lives find it easier to control stress in their working lives. So being more confident as a result of being fitter and healthier can lead to a reduction in stress. So, how do you stick to the plan? Let's break the resolutions down, and look at each in isolation. Lose Weight OK, as already mentioned, to lose weight we merely need to increase physical activity and eat a healthier, more balanced diet. The best way to do this is to set yourself goals. If you know that your diet is not ideal, but are not sure exactly where you are going wrong, then you must keep a food diary for a couple of weeks at the start of the New Year. This will quickly highlight where you are going wrong. Make sure that you write down everything that you eat and drink during these two weeks. It is best to keep a note of when you eat too, so that at the end of the two weeks you will have a picture of your eating habits in the morning, afternoon and evening. Many people eat too much in the evening after a busy and stressful day. This is most likely going to be the area you need to concentrate on! Get Fit Getting fit is a life long goal for many people. So how do you stick to a New Year resolution to get fit? The best way is to set goals, write an exercise schedule (and stick to it) and keep a training diary. Goals Goals can be based on endurance (exercising for longer periods each session), strength (lifting heavier weights, or lifting more repetitions of the same weight), frequency (exercising more often, such as 3 times a week, twice a day). When setting goals, always set goals that are attainable. If you have not exercised for 5 years, then setting a goal of running 5 miles a day by the end of January, or running in the London Marathon in the Spring, will be very difficult to achieve. And failing your own goals does you no good regarding self esteem and motivation. So keep the goals simple. My personal goals generally include the following: 1. Exercising more each week (by attending an extra kick boxing class, or by going for a run at the weekends). 2. Lifting heavier weights - when weight training it is impossible to achieve this goal without a lot of hard work, so again I do not specify how much heavier the weights should be, but simply be happy if they are heavier after a month. 3. Performing more repetitions of an exercise. This is very useful when doing circuit training in the gym or at home. For example, you could aim to do one more repetition each day you exercise. This seems like a very small increase, but if you exercise 3 times a week, with just press ups, sit ups, star jumps and squat thrusts, and you start by performing 10 exercises of each in one session, then by the end of January you will be performing 22 of each. By the end of February it will have increased to about 35 of each, and by the time spring comes you will be performing maybe over 50 repetitions of each exercise 3 or 4 times a week. So, small incremental increases are to way to make steady, attainable, progress. 4. Exercising for longer. This can again apply to circuit training at home, such as exercising for an extra 5 minutes each session each week. So start by exercising for 15 minutes, and by the spring you will be exercising for 1 hour and 20 minutes each session, which could be 3 times a week! You will soon get fit, if you stick to the plan!. If you prefer to cycle, run, walk or swim for fitness, then the same applies. Spend a little more time each week, and the improvements will keep coming. Eat Right This is possible the hardest thing to do well. Most people are well aware of what food is good for them, and what is not. If you are unsure check out our diet pages. The problem is sticking to the plan. Keeping the food diary mentioned earlier will help, writing eating rules can help to. Stick a note on the fridge to remind you of what you should and should not be eating. Simple rules to get you started could include: Eat 5 pieces of fruit and veg a day Consume no carbs after 4pm Eat at least 3 portions of oily fish a week Use olive oil rather than the usual salad dressing Eat less cakes, junk food, biscuits, sweets etc. Keeping the food diary helps. Maybe keep you diary posted to the fridge too, or a pin board, or even a personal blog. This will allow others to point out your mistakes! Also go over the diary at the end of each day and high light each item you have consumed that goes against the common sense healthy plan. Hopefully after a few weeks there will be much fewer highlighted items. But do not deprive yourself completely of your favourite foods, always give yourself a treat, just be careful not to over indulge, and make a note in the diary! Even special treats for working hard need to be included. Reduce Stress Hopefully the healthier lifestyle, increased physical activity and better diet will help to reduce stress. If you are still struggling, then consider joining a class aim at relaxation, such as yoga or tai chi, or any other exercise class where you get to meet other people and unwind. Aerobics, martial arts, football, golf - these all can help to reduce stress. Make sure you have time to yourself, away from work, away from family, at least once a week. Make a special time for yourself when you can relax, read a book, sit quietly in a chair and contemplate life, alone, without any interruption. Okay, so to round up, to stick with your New Years Resolution to lose weight, get fit and be stress free, follow these rules: Keep a food diary, take control of you daily eating habits, shop for healthier foods. Exercise more than you do now, aim for 3 times a week, and increase each week. Consider how your eating habits interact with your exercise regimes. Take time out to relax by yourself, and contemplate the good work that you are doing. We wish you all the best of luck in attaining your New Years Resolutions. Feel free to let us know how you are getting on.

Merry Christmas Readers !

We at Tranquillizer wish all our readers a very merry Christmas and a happy New Year! This is the time of year when we can forget about our diet and fitness regimes for a few days and relax and enjoy the midwinter feasting and drinking. In the New Year we shall give some advice on making new year resolutions and sticking to them. Merry Christmas, Cheers, The Tranquillizer Team.

Junk food ad crackdown 'flawed' - BBC Health News

The BBC reports that the plans to ban the advertising of junk food on television before the 9pm watershed is flawed. "A crackdown on junk food advertising to children will not be effective as the programmes most watched by children will not be covered, campaigners say. Ads for unhealthy food are to be banned from the end of March (2007) during TV shows targeted at under-16s, Ofcom has said." It seems that the the only channels to be fully affected are the specialist childrens channels on digital television. Many children under the age of 16 watch television show aimed at an older audience with their families, such as chat shows such as Parkinson, and also the evening news on the ITV network. It is estimated that more children watch these channels than those that watch the channels that will have the advertising bans. It seems that commercial interests have managed to win the day once again in the battle against obesity.

Obesity 'could bankrupt the NHS'

The BBC reports that the rising incidence of obesity in the UK threatens to cripple the NHS with increased cases of obesity related illnesses such as diabete, cancer, heart disease and stroke. "Experts, including government A&E tsar George Alberti and Glasgow University professor Naveed Sattar, said obesity treatment took up 9% of the NHS budget." With the rates of obesity set to increase further, unless the current trend can be abated, the NHS could be in serious trouble in the forthcoming decades. The only consolation is that the new laws on smoking that are due to come in next summer (2007) should alleviate the number of cases of smoking related illness, which is also a great drain on NHS resources. Professor Sattar, an expert in metabolic medicine, said that the general public "clearly have some responsibility for their health". It is up to us to take action to look after our own health, the health of our loved ones and those in our community. The forthcoming New Year is a good time to make resolutions to improve our diets and increase the amount of exercise we take.

Kickboxing Workout Routines

By: Dr. Al Parker You will improve your health and have a physically fit body by getting into kick-boxing workout routines. This is the best way for you to have a stronger body and gain confidence in yourself. Kick-boxing workouts can help you to be at your best fighting form as well. Many people see positive results from kick-boxing training. You will build stronger and more defined arms and legs. These workouts help you gain a sense of inner strength and emotional peace. Kick-boxing training classes got to the mainstream of fitness training in the mid-nineties. They improve cardiovascular endurance and toning of the muscles by high repition workouts. Tae boe workout videos also popularized these kick-boxing exercises. Cardio-boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness blend together with aerobics exercises. A real kick-boxing workout or routine will teach the proper execution of the punch and kick combinations. For more intense workouts you will combine these moves together creating a devestating blow to you opponent and increasing your cardiovascular endurance. The combinations you perform with blocks, jabs, and kicks are executed to an imagined opponent in some classes, and in some, you may partner up and practice on the pads. Each has its benefits, since you get to practice technique with an imaginary partner and then get to feel what it is like connecting your jabs, crosses, and kicks to a physical opponent. You may enjoy other benefits aside from the physical aspects of boxing trainings. Cardio-kick boxing workouts allow you to burn about 350 to 500 calories in just an hour. These workouts also help maintain the heart rate at 75 to 85 % of maximum, otherwise known as the “target heart rate”. This has been proven to be the recommended range to condition your cardiovascular system. Kick-boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion by sparring and jogging while you punch helps your arms and legs gain strength and power. These workouts also enable your movements to become more fluid with practice. With just a little practice, it is hard to tell yourself from “Sugar” Ray Leonard……or maybe not. These movements require you to develop balance and coordination that enable your body become more agile and stable. You will also learn more about self- defense skills, which you may use in case a co-worker gets frisky, or your boss fires you;) But seriously, it feels good to feel strong enough to defend yourself. It gives you a special inner calmness. In addition, some feel a great release from stress when they are able to manifest their aggressions on a punching bag or even into the air for that matter.. It really helps to let out your frustrations and problems on an inanimate object…..I don’t have any science behind that, but it sure works. Once these things are releases, you feel light, calm, relaxed and at peace. Whatever your reason for boxing training, its never too late to start. You can join a gym and beat the crap out of your buddies, or just watch Tae Bo on the weekends. Either way, you will definitely enjoy a more physically fit body. About the Author: Dr. Parker is a surgical resident with a special interest in nutrition, fitness and the improvement of overall health. He has helped many people, patients and non-patients, acheive their fitness goals using little to no equipment and the most time effiecient workout routines possible. If you would like more information on his fitness program, go to: http://www.plantoberipped.com. Article Source: www.iSnare.com

Triathlon Competition and Training

It all started with the debate of who's the best- the runners, the swimmers or the cyclists? We all know that they have their individual fortes but during the 1920's, when the first triathlons were held, this topic had been ringing wild in the sports world. To put a stop on this, a Navy Commander named Cdr. John Collins initiated an event wherein swimming, cycling and running routines are involved. An athletic event composed of three contests, triathlon also covers the measurement of a person's proficiency in maximizing his time off the intervals. Plus the capacity to endure the subsequent stages of the activity. Triathlon Training Though its earlier versions were much less rigid, modern-day triathlon has now truly become a sport for the tough and the tough-hearted. Since the year of its founding, the competition has morphed into varied classes of races with millions of racers competing for the title of Iron Man each year. Because of the variability by which the triathlon has grown, it is expected that it has created numerous types of races, variations and modifications that are in line with the general pattern of the competition. There had been lots of discussions on what form/s must be adopted yet everything is still subject to studies. Nevertheless, all variations, either short courses of full courses, must conform to the standards as recommended by the triathlon governing body. Since the adaptation of the Sydney Olympic triathlon, many triathlon competitions have also conformed with the sequences of courses that Olympics follows. The official Olympic distances are swimming- 1500 m, cycling- 40 km and running- 10 km. Aside from the classic swim-bike-run courses, there are numerous others that include combinations of these three in varying orders and styles, breaks and performances. There are also non-standard variations that allow cross-country skiing plus or outdoor-ice skating, running and mountain biking. Other popular triathlons cover trail running for off-road competitions. For typical races, competitors are allowed to set their racks an hour before the race starts. Racks in the transition area (where the course normally changes from bike to swim or swim to run) include stuffs like clothing, shoes and bicycles. Racers are categorized using various factors such as age bracket, level of experience (professional or amateur) and sometimes, on weight basis. Though the latter is not officially used in Olympic competitions. Age groups, on the other hand, are fixed on a 5-year of 10-year basis. About the Author: This content is provided by Low Jeremy. It may be used only in its entirety with all links included. For more information on Triathlon & other useful information, please visit http://triathlon.articlekeep.com

Alternative Medicine

By Richard Martin Imagine if you read in a newspaper today that scientists had discovered unequivocal proof that mediums could contact the spirits of the dead and that these spirits could be channeled into a healing force that can completely cure the most devastating of ailments. Wouldn't that be fantastic! Wouldn't that be the most Earth-shattering, life-changing piece of news ever broadcast! Or imagine if they announced that they had proved, beyond any rational doubt, that the Glory of God can be directed and manipulated by a chosen few to the same healing ends. Wouldn't that be amazing! Wouldn't that be unbelievable! Or perhaps it's bits of quartz crystals waved in some esoteric manner around the patient's head; or magnets; or prayer; or whatever else the latest 'alternative' health fad happens to be. Discovery that these methods of treatment actually worked -- worked consistently and measurably -- would shake our world; it would be the most significant discovery in the modern age; it would shatter some of the fundamental principles upon which our sciences are built; it would tell us that everything we thought we knew about how the universe worked was wrong. Most people, even those that believe in supernatural remedies, appreciate how startling scientific confirmation of these remedies would be. Why then, do so many people accept them without question? Why are billions of dollars spent, often by those who cannot afford the healthcare they really need, on 'treatments' that are not only unproven, but which would be so shocking if they were to be proven? Why do televangelists and faith-healers earn millions when respected doctors -- leaders of a profession that does deliver provable and measurable results -- do not? What about some of the less fantastic 'alternative' remedies? Things like acupuncture, herbalism and homeopathy? Would the discovery of the validity of these practices be so Earth-shattering? Homeopathy and acupuncture are both founded on principles for which there is no scientific evidence nor even a scientific theory as to the mechanisms at work. Homeopathy claims that when an active ingredient is repeatedly dissolved until none of the original molecules remain, the solution retains a "memory" of the active ingredient. Perhaps that is not as fantastic as having God as a medical assistant, but it is still an extraordinary claim. To prove such an effect would have fundamental consequences for biology, chemistry and physics; this would be ground-breaking, career-making, Nobel Prize-winning stuff. Acupuncture imagines a live-giving 'energy field' that flows around the body that can be manipulated by, among other things, metal needles. What is the physical nature of this energy? How is it conducted? Again, the practitioners remain silent; no answers are forthcoming even though such answers would invite a flood of prizes and distinctions. Herbalism, on the face of it, seems reasonable. Herbs and plants contain many active ingredients that can be harnessed for medicinal purposes. Let's try another thought experiment and see how it feels: imagine if it were announced that one of the traditional herbal remedies used to counter pain was scientifically proven to work; it really does reduce pain and the scientists have proven this with rigorous trials and with a functional model for the herb's action on the brain. Does that seem so farfetched? Not really. Wouldn't that vindicate the practitioners and elevate Herbalism from being the domain of hippies and New Agers to being a real science? Well... not really. In fact this is exactly what has been happening ever since the early 19th century when the active ingredient in willow bark, a traditional pain remedy, was isolated. This active ingredient, after being transformed into a safer form with reduced negative effects, was marketed as Aspirin and heralded the birth of the pharmaceutical industry. Since then the industry has grown into a vast, global industry that spends enormous amounts of money on finding the active ingredients in herbal and other remedies, testing them, making them safer and more effective. In parallel with the growth of the industry, legislation has grown up to protect the consumer, to ensure that the positive effects of the products are real and that they outweigh any negative effects that the product may also produce. The pharmaceutical industry is our thought experiment made real: herbalism proved to be real and effective, it used scientific method to prove itself and improve itself and it became what we now call the pharmaceutical industry. What then, of modern Herbalism? If herbalism has grown up into pharmacology, who are these people today who call themselves herbalists? What are their products? The herbalists that understood the science of their profession became known as pharmacologists; so what was left? Herbalism today is characterised by a fundamental aversion to science. Its practitioners not only fail to use scientific methods to validate their practices, they even go so far as to disregard the vast amount of evidence that shows that their products simply do not do what is claimed of them. When one examines the core beliefs of the herbalist industry, they seem ludicrous: they believe that substance A has a medicinal effect that is better than any other substance being produced by the pharmaceutical industry, yet they believe that despite the vast sums of money the pharmaceutical industry spends on researching and developing new products, they are either are unable or unwilling to productize substance A. The pharmaceutical industry, never one to miss an opportunity for new profit, has sucked all the useful bits out of the cannon of traditional remedies and left behind only those which simply do not work; yet herbalists still advocate these remaining dregs. It is shocking that the UK has just introduced The Traditional Herbal Medicine Registration Scheme, in response to the European Directive 2004/24/EC which relaxed the controls on medicines. Previously, to market a medicine, the manufacturer needed to provide evidence of the efficacy of the product. This new law allows them instead to provide evidence of "traditional use". Eh? So if you can prove that the product has been used for a long period of time without anyone ever being able to show that it actually works, then you can sell it as a medicine? How is a consumer supposed to tell if a medicine has been proven or if it has been classed as a medicine under this new law? Is there some handy labeling requirement whereby medicines that work can be labeled as such and those that don't work have to declare their failings? Yes, if you examine the product code on the box, those that have proven that they work will have a product number starting with PN, those that don't work, that have been classified as medicines purely on grounds of traditional use, will have a product code starting THM (for Traditional Herbal Medicine). That's simple isn't it? When dealing with health and people's wellbeing, a rational pragmatic approach must be taken to determine the best course of action. Alternative Medicines take the exact opposite approach, they spurn the evidence and instead base their assertions on anecdotes, outdated traditions and the vagaries of popular opinion. Alternative Medicine has grown into a multi-billion dollar industry which has the freedom to push its products and services without ever having to demonstrate that they actually work. About the author: Richard Martin is our newest contributor, and has been invited to Tranquillizer to help to provide a more balanced view of the topics covered.

Facts About Heart Fluttering

By: Michael Sanford Heart fluttering is a condition that most people have experienced at some time or another. It is the sensation of a heart beating too much swiftly or irregularly. Heart fluttering is usually called "palpitations," which are rapid, forceful, regular or irregular heartbeats that are quite noticeable to the individual. A rapid, regular heart fluttering may be associated with sensation of pounding in the neck as well, due to simultaneous contraction of the upper, priming chambers of the heart which is the atria and the lower, main pumping chambers called the ventricles. If the heart fluttering feels very irregular, then it is likely that the underlying rhythm is atrial fibrillation. During this type of rhythm abnormality, the atria beat so rapidly and irregularly that they seem to be quivering, rather than contracting. The ventricles are activated more rapidly than normal and in a very irregular pattern. Heart fluttering occurs normally during an exertion or an emotion, but some people can have an increase or irregularities of heart rate without warning and without an apparent reason. This generates the sensation of heart fluttering which is due in the majority of cases to an impairment of cardiac rhythm o arrhythmia. Heart fluttering may also be associated with feelings of anxiety or panic; it is normal to feel the heart thumping when you are terrified of something If heart fluttering is short-lasting there is no problem for the child, but if it last more than half an hour, it is advisable to call on a physician or a hospital to make an examination and an ECG. While heart fluttering can be a cause of concern to people who experience them, it is usually not a sign of an impending heart attack. For most people who are physically healthy and emotionally well-adjusted, they do not signify an underlying heart disorder but are most commonly caused by physical exertion, anxiety, fear, excessive smoking, too much caffeine, and ingredients in certain medications, including some cough and cold medications. In rare cases, heart fluttering is a long-standing accompaniment to an underlying severe anxiety disorder. Heart fluttering can also be caused by actual heart disease. This can be distinguished by its particular pattern, depending on how heavy and regular the beating is. A cardiologist may be able to make a diagnosis based on the pattern, or may order an electrocardiogram for more precise information. When symptoms such as sweating, faintness, and chest pain occur with the heart fluttering, it is best to consult a cardiologist. As soon as the heart fluttering cause is determined, most people are able to live and deal with it and would not even notice. Generally heart fluttering is not dangerous, even if it can provoke anguish, because it is unpleasant to feel the proper heart beating swiftly without reason. If extra beats are enough of a problem to warrant treatment, then usually a beta-blocking drug will be used. These block the effect of adrenaline on the heart, and are also used for the treatment of angina and high blood pressure. However, they can cause increased tiredness, sleep disturbance, depression, impotence, and can aggravate asthma. Other anti-arrhythmic drugs can be used if beta-blockers are not appropriate, but they too have potential side effects. Heart fluttering which can already cause blackouts or near blackouts should be taken seriously. Even if ultimately nothing untoward is found you should contact your doctor as soon as possible to arrange the appropriate investigations if heart fluttering is associated with blackouts. About the Author: For more information on heart fluttering you can check out http://www.cancer-resource-center.com/ Article Source: www.iSnare.com

Why Do I Have Sugar Cravings? By Diana Walker

Consuming sugar temporarily elevates the levels of certain neurotransmitters in our bodies. Do you know what neurotransmitters are? They are "feel-good" chemicals. Two of the major "feel-good" chemicals released by eating sugar are: 1. Dopamine, which releases chemicals including endorphins that give us a feeling of pleasure 2. Serotonin, which produces a feeling of well being. We also tend to eat sugary treats for a quick rush of energy to get us through the day. Of course we also enjoy the sweet taste of sugar. Eating sweet treats like a candy bar or a cookie unconsciously brings back simpler more enjoyable days of our childhood. Grabbing a sugary treat is a common stress response for many adults. It's a behavior we have been practicing since we were children. When we had a rough day at school, mom would fix it with a plate of homemade cookies and a glass of milk. Now when we are stressed, we run to the vending machine or grab a cheesecake on the way home. Is Sugar Really Dangerous Or Addictive? Yes and No. Our body needs limited amounts of sugar as a quick source of energy, but not in the amounts our society as a whole has been consuming sugar. It is also a good idea to stay away from white table sugar as much as possible. This refined sugar has almost no nutritional value other than the 'empty' calories it provides. Some people refer to white sugar as "white death". Eating fresh fruits is a much better way to give in to our sweet tooth, get the sugars our bodies need while also absorbing an array of other nutrients, vitamins, minerals and micronutrients. The high consumption of sugar in the western world is leading to an increase in health conditions from diabetes to obesity. Is sugar addictive? Yes - not only do we get addicted to the neurotransmitters that are released by the consumption of sugar, which is a reaction very similar to the 'high' of a drug addict, consuming sugar also causes our blood sugar levels to rise quickly and then plummet back down just as fast, resulting in a craving for more sugar. This is a desperate (and futile) attempt of our body to keep the blood sugar in balance. What Can I Do To Curb My Sugar Cravings? The best way to curb sugar cravings is to aim for a stable blood sugar. You can do this by avoiding sugary treats and drinks like candy, soda and even fruit drinks. Instead try sweetening your foods and drinks with stevia. Please avoid any artificial sweeteners. Craving sweets is also often an indication of a lack of certain nutrients such as chromium, carbon, phosphorus, sulphur and tryptophan. Let's take a look at what foods you should be eating to make sure you get enough of these nutrients. Chromium - eat broccoli, grapes, cheese, dried beans and chicken Carbon - eat fresh fruit Phosphorus - eat chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes and grains Sulphur - eat cranberries, horseradish, cruciferous vegetables, kale and cabbage Tryptophan - eat cheese, liver, lamb, raisins, sweet potato and spinach. If you find yourself drawn to sweets as a response to stress, your first step of action should be to try to eliminate the stress. If you have an argument with your spouse, talk things out. If you are stressed in your job, schedule a meeting with your boss to see if you can get more time, more resources or an assistant. Sometimes eliminating the cause of stress isn't an option. In that case, try to exercise. Go for a brisk walk, join your local gym or work out with your favorite exercise video at home. Not only will the exercise help you blow off some stream, it also releases some of the same neurotransmitters that the consumption of sugar does - without the empty calories. About the Author: Are cravings running your life? Diana Walker provides natural solutions to cravings, mood swings, and PMS. Immediately receive Diana’s free Cravings Coach TIPS at www.TheCravingsCoach.com Article Source: www.iSnare.com

Increasing Your Metabolism, By: Sarah Thomas

As part of your efforts to lose weight, you may think of exercising and eating properly as the two key things. They are, and if you do them properly, they'll help to boost your metabolism. Once you increase your metabolic rate, the fat will melt away and you'll have more energy for all sorts of things. For people looking to lose a great deal of weight, you can increase your metabolism simply by walking a short distance every day. If you've been highly sedentary because you weren't exercising or because of an injury, you should begin with 10 or 15 minutes a day. It's a good first step to boost your metabolism. As the weight comes off, you'll need to increase your activity. Walk a bit longer than you did before, and try to include some aerobic exercises into your schedule. Aim for at least three sessions a week. This will help increase your metabolism even more and maintain the weight loss. If you're only trying to lose a bit of weight, it will be harder to boost your metabolism, but not impossible. You'll need to do exercises that will elevate your heart rate for a period of over 10 minutes. You should also eat many small meals rather than three big ones. This will help your metabolic rate even more. This is because your metabolism increases whenever you digest your food. So, by eating small meals frequently, the metabolic fire will burn steadily. For both men and women, lifting weights is a great way to increase your metabolic rate. Many women are afraid of lifting weight because they imagine themselves bulking up. There's no need to worry, however. Women and men are built differently, and it is in fact quite difficult for women to bulk up to the degree men can. So hit the weights, and enjoy the metabolism-boosting results! Some people look to supplements as a way to boost their metabolism. This isn't something to be done without proper preparation and knowledge of what you're doing. Be cautious, speak to your doctor about starting your new exercise plan, and let him or her know about your diet and supplement intake. It's possible that you may be overlooking some effect they could have on your health. Before you try a new supplement, check out the ingredients and find out what they are. Some of them do work to an extent, but they can also cause a host of side effects ranging from jitteriness to nausea, or even worse problems. Regardless of how you go about boosting your metabolic rate, ensure that you keep your main priority in mind: improving your health. If you start taking supplements and you don't feel right about something, stop using them and have a chat with your doctor. This way you'll get an update on your health and an assurance that you're doing the right thing to get lean and healthy. About the Author: Sarah Thomas provides articles on wellness and health. You can find more of her work at the sites team-nutrition.com and health-fire.com. Article Source: www.iSnare.com

Top 10 Health And Fitness Tips - Get In The Best Shape Of Your Life, by Ryan Cote

Below are our top 10 health and fitness tips, in no particular order. From healthy eating habits to exercise programs, these health and fitness tips will help you get smarter about weight loss, wellness and healthy living overall. 1. Drink more water. You hear this all the time and there's a reason for that - because it's important! Drinking water curbs your hunger, hydrates your body and nourishes you from the inside out, including your skin. Aim for half your body weight in ounces per day. i.e. if you weigh 150 lbs, you would aim to drink 75 ounces of water per day. 2. For faster fat loss and a stronger heart, try sprint interval training. The basic format of sprint interval training is sprint/walk/sprint/walk, etc. Pick a stretch of road that is flat for 50 yards - sprint the 50 yards, walk back slowly, repeat - do this 10 times. Make sure you're warmed up before you start sprinting and that you warm down when you're done. Sprint interval training boosts your metabolism, burns more fat, and takes less time to complete. 3. Stay away from sugar! When you consume sugar, it causes your body to release insulin - and insulin causes your body to store fat. That's why those fat-free cookies with extra sugar are actually causing you to gain weight. Read the ingredients label and stay away from products heavy in sugar and high fructose corn syrup. "Healthy" breakfast cereals and bars are notorious for being high in these two ingredients. 4. Add more of the following foods to your diet: whole grains, olive oil, eggs, natural peanut butter, fish, poultry, berries, apples, almonds, protein powder and water. These foods will help you burn more fat, stay in shape and better your health. 5. Add weight training to your exercise routine. Adding muscle to your body increases your life span, makes you stronger and burns fat. If you're looking to tone up, use a weight that you can lift 8-12 times; if you're looking to add bulk, use a weight you can lift 4-6 times. Weight train 2-3 times per week and keep your weight training sessions to 45 minutes max. 6. At a minimum, add a quality multivitamin to your diet and fish oil softgels (omega-3 fatty acids). Most people don't get a sufficient amount of vitamins and minerals from foods alone so it's important you compliment your healthy eating habits with a strong multi. The fish oil softgels are important because most people's diets are severely lacking in omega-3 fatty acids and this is suspected to be a contributing factor to many health diseases, including obesity. Fish oil softgels are the easiest way to add omega-3's to your diet - consume 2,000 to 3,000 mg of omega-3's per day. 7. Add more Wild Alaskan salmon to your diet. It's extremely high in protein and omega-3 fatty acids, and low in fat - an incredibly healthy combination. And Wild Alaskan salmon is very low in mercury, the one problem with regular salmon. 8. Stay away from foods that contain hydrogenated oils and processed foods altogether. Hydrogenated oils, or trans fats, wreck havoc on your body and some states are even banning them. Read the ingredients of the food you are eating - it will indicate if it contains hydrogenated oils - and if it does, toss it! Processed foods are the chemically-altered, packaged foods like many of the foods targeted towards kids nowadays. Usually you can tell a food is processed if the ingredients show a list of chemicals a mile long. 9. A simple way to keep your weight under control is stop eating before you're full. Portion control is an easy way to make sure you don't over eat and gain weight. If you continuously eat until your uncomfortably full, you'll consume too many calories and stretch your stomach out, causing you to eat more often. 10. Give yoga a try because you'll be amazed at the difference it makes when your body is limber and flexible, plus it will help reduce your chances of injury. Yoga consists of 15-20 minutes of deep stretching and usually meditation. Your body will feel younger and you'll have less stress - combine this with cardio, weight training and a healthy diet, and in 12 weeks you'll be in the best shape of your life. About the Author: Ryan Cote is the owner of WeightLoss-Programs-Reviewed.com, a website that reviews the top 5 best weight loss programs. Health & fitness articles also available. Article Source: www.iSnare.com

Workstation Health And Fitness For RSI

Repetitive Strain Injury (RSI) is now a major industrial disease affecting millions of people around the world. RSI includes conditions such as carpel tunnel syndrome, tenosynovitis and tendinitis - often collectively referred to as upper limb disorders, musculoskeletal disorders, occupational overuse syndrome (OOS), computer related injuries or cumulative trauma disorders, or CTD. Often the posotion of workstations and the design of the pc and accessories can affect how our health and safety. 1. Workstation Ergonomics A well designed workstation is essential to maintaining good posture and reducing the risk of lower back pain and other computer related injuries. 2. Ergonomic Keyboards and Mice There are quite a few ergonomically designed keyboards and mice available. The Microsoft Natural Keyboard is one example. This keyboard splits the keys into two panels - one for each hand, and angles each panel so that the hands sit naturally on the keyboard, rather than requiring them to be twisted into an unnatural position which is the case with normal keyboards. Many mice are now designed to fit neatly into either hand, and can often have a scrolling wheel, which can make scrolling through documents easier and less stressful than using scroll bars. These ergonomic devices are generally more expensive than standard designs, but can be well worth the investment. 3. Ergonomic Use of Keyboards and Mice The computer mouse was originally designed to make using a computer easier - it is much easier to point at a picture and click than to learn a relatively complicated series of keystrokes. However, research has shown that using a mouse is a significant cause of repetitive strain injury. Especially if the mouse is located at the same level and to the side of the keyboard - it's usual location. This requires extending your arm which introduces significant tensions and stresses in your arm, shoulder and neck. The best position for your mouse is on a raised platform slightly above the numeric keypad on your computer. Also, if you reduce the speed of the mouse and the number of clicks you have to make you can greatly reduce the muscle tension in your arm and hand. Additionally, you can swap the primary and secondary mouse buttons (the left and right buttons), to change the mouse from being right handed to left handed. Using your left hand - or right hand if you are left handed - can take some getting used to, but can be very helpful if you are suffering from any aches and pains in one hand. Regularly alternating between left and right hands can also give your arms and hands a rest, thus minimizing the risk of developing any RSI condition. You can swap the mouse buttons using the Mouse applet in the Windows Control Panel - or directly from the Stress Buster context menu - with fewer mouse clicks and/or key strokes. To reduce the mouse speed, open the Mouse applet in the Windows Control Panel, select the tab Pointer Options and move the pointer speed slider to the left to slow. Click OK. To reduce the number of clicks you have to make, open the My Computer icon, then select Tools, Folder Options, and then under Click Items As Follows, choose Single-click to open an item. If you can you should avoid using the mouse as much as possible. Most actions and commands can be carried out using keyboard shortcuts instead of the mouse. For example, to reduce the number of clicks you have to make with your mouse - as described above, you could use the following keyboard shortcuts: 1. Press the button on your keyboard to open the Windows Start Menu. 2. Use the arrow keys to select My Computer (or the alternative name you may have given to your computer), and then press Enter or Return. This will open an explorer window for your computer. 3. Hold down the Alt key and press "T" to open the Tools menu, then press "O" to open Folder Options. 4. In Folder Options, hold down the Alt key, and press "S". This will select the option Single-click to open an item. 5. Press Enter or Return to close the Folder Options dialog. Windows Help provides extensive help on using keyboard shortcuts with Windows. Individual applications such as Microsoft Office also have their own keyboard shortcuts - with the appropriate help. Learning keyboard shortcuts can take some time, but once learnt, using them tends to be faster than using the mouse, and avoids much of the discomfort associated with the mouse. 4. Rest Breaks All ergonomic experts agree that taking frequent rest breaks is essential to avoid the risk of computer related injuries. You should take frequent "eye breaks" - staring at a computer monitor for long periods causes you to blink less often - resulting in dryer eyes. Every 10 to 15 minutes you should look away from your monitor and blink your eyes rapidly for a few seconds. This will refresh the tear film and clear any dust from the surface of the eyes. Additionally you should focus on something at a distance - preferably 20 feet or more away - look out of the window if you can - this will relax the muscles inside the eye. You should take frequent short pauses or "micro pauses" - for 10 seconds or so up to a minute - every 10 minutes or thereabouts. You should take regular short breaks - for 5 minutes or more - every hour or so - maybe go for a coffee or a short walk around the office, and you should take a long break every two or three hours - for at least 15 minutes, or preferably 30 minutes to an hour. Exactly how long and how frequent your breaks are depends on your own personal preferences and working environment. 5. Stretching Exercises Regular stretching is an essential part of RSI prevention and recovery, remember that your body is not designed to be sat at a desk for 8 hours a day clicking a mouse. Respect your body and give it the movement and range of motion it normally expects. 6. Posture Good posture is essential to avoid repetitive strain injury and other computer related injuries. Well designed workstation ergonomics can help in maintaining a good posture. * Make sure that you can reach the keyboard with your wrists as flat as possible (not twisted up or down) and straight (not twisted left or right). An ergonomic keyboard can help to keep your wrists straight. * Make sure that your elbow angle is 90 degrees or more to avoid nerve compression at the elbow. * Make sure that your upper arm and elbow are as close to the body and as relaxed as possible for mouse use - avoid overreaching. Also make sure that your wrist is as straight as possible when the mouse is being used. * Make sure that you sit back in the chair and that you have good back support - especially lumber support. * Make sure that your feet are flat on the floor. Use a foot rest if necessary. * Make sure that your head and neck are as straight as possible . * Make sure that you are relaxed. Forcing yourself to sit up straight can sometimes introduce unhealthy tensions in the back muscles. 7. Alternative Input Devices There are a number of alternative input devices you can use, instead of the mouse and keyboard, which you might find helpful. Examples are the trackball, a graphics table and pen, a touchpad, and even voice control. RSI is a very serious health risk, especially with the young people who are coming to any industry sector that has continuous use of a PC. You need to take all the actions and preventions necessary to help minimize that risk. About the Author: Gerard Bulger is a part of the company www.threadbuilder.co.uk which creates Stress Buster the automated background program that monitors peoples computer usage and indicates when breaks should be taken to help alleviate RSI. And also sponsors www.empowerism.ok101.com Article Source: www.iSnare.com