1. Eat your meals slowly.
    Take the time to chew your food. Eating your meal quickly does not allow your body
    to properly digest your food and get the proper amount of nutrients.
  2. Eat food that can boost estrogen levels. For women, some of the foods that supply needed amounts of estrogen, are apples, celery, beets, cherries, and cucumbers.
  3. Resistance training.
    Work with resistance devices a few days a week in your home or at the gym
  4. Eat snacks that you enjoy.
    Don't worry. You can enjoy your favorite snacks once in a while, as long as
    you don't overdo it.
  5. Avoid low-fat diets.
    Low-fat diets just don't work. Getting some fat in your diet is important.
     A low-fat diet could lead to overeating due to the lack of necessary fat.
  6. Eat protein-rich foods.
    You need protein to build muscle strength. It supplies you with the energy
    needed to get through your day.
  7. Keep to the same diet.
    Changing diets can drive your body crazy. You most likely will gain weight
    before your body can adjust to the new diet. It's a losing proposition.
  8. Keep a balanced diet.
    Keeping a balanced is important. Make sure you are including all the nutrients
    your body needs on a daily basis.
  9. Take walks.
    Walk, walk and walk some more. Studies have shown that walking is an
    excellent way to stay healthy and fit.
  10. Avoid stress.
    Ah yes, stress. Avoiding stress in this day and age is not easy. It's important
    to find some time each day to take a break for 15 to 30 minutes to just sit down
    in some quiet place and try not to think of anything.
    Think about taking some yoga classes.


Exercise caused mice to pump out B.D.N.F., a protein that scientists sometimes refer to as “Miracle-Gro” for the brain.
For more information go to 

well.blogs.nytimes.com »



A pedometer is a neat little gadget that will help you track how much walking you have done in a day. It can be a helpful tool in getting into and sticking with an exercise schedule. Let’s take a look at how you can use a pedometer to get into shape.
Why should I walk?
Walking is one of the easiest forms of exercise to get into. You don’t need any special equipment, just a pair of comfortable shoes. There are no new techniques to learn, since you already know how to walk. Walking is a very low impact activity, that doesn’t put much stress on your joints. You can start out at any pace that is comfortable to you and walk for as long as you’d like. Over time you will gradually increase the intensity of your walking workout by walking for longer periods of time, increasing the speed as well as the incline you walk at.
What should I keep in mind when purchasing a pedometer?
You can spend anywhere from $10 – $100 and more for a pedometer. A basic model will work just fine, as long as it tracks your steps accurately. Basic models may only give you the number of steps you walked, while more advanced models will also calculate the distance walked, calories burnt and usually also keep track of several days worth of walking. Some even come with some tracking software you can use on your computer. It will be up to you to decide how many bells and whistles you would like on your pedometer.
How do I wear the pedometer properly?
There are two ways to wear a pedometer that have been working well for me and have given me very accurate results. The first is to wear the pedometer on your belt or directly on your waistband right over your front pocket. The pedometer should be in line with your foot. The second option is to clip the pedometer to the top of your shoe. On the side, right below my ankle is the most comfortable position for me.
Some people also get good results by carrying the pedometer in their back pocket or clipping it to their waistband on their side. Try something that seems comfortable to you and walk 100 steps. If your count and the pedometers count are within 5 steps of each other, you’re in good shape.
How do I get started?
Establish a base figure of how many steps a day you take right now on average. To do this, wear your pedometer each day for a week and record your daily steps. Calculate your daily average by adding up all the steps you walked for the week and dividing the number by 7. Now that you have a base figure to start with, let’s see how you can increase the steps you take each day.
How should I increase my steps?
Increase the amount of steps you take by adding 1000 – 2000 extra steps per week until you reach 10,000 steps if you are trying to stay fit and healthy or 12,000 if you are trying to loose weight. 2000 extra steps may seem like a lot at first glance, but you can spread them out over the course of the day. Park a little further away while running errands or when you go to work. Take a quick stroll during your lunch break or walk around the block with your spouse in the evening. Chase your kids around the yard. Once you get started, you will find all sorts of creative ways to get a few more steps in here and there.
Now what?
Once you have worked your way up to your target steps, stick with it. Of course there will be days when you can’t walk 10,000 steps, but do your best to average 10,000 a day during the week. If you didn’t walk much during the week, go for a hike on the weekend. Pretty soon walking will become a habit for you and you will miss your daily walk when you can’t work it in.

Last 5 Articles Added By Susanne Myers

Dealing With Insomnia Naturally – 16 Of The Worst Sleeping Pill Side Effects...

 by: Peter Kirwan

It's likely that with short-term use, sleeping pills can help you with a minor short-lived sleeping problem, but as part of a regime for dealing with insomnia naturally, you really need to know about the possible side effects - including addiction, that you could suffer.

In fact, due to all of the possible side effects, sleeping pills can very often be just another thing aiding and abetting your insomnia, along with the usual stress, depression , the need to re-train your brain for sleep, healthy exercise and diet etc.

Commonly Known Side Effects

Do yourself a serious favor, be aware of sleeping pill side effects and avoid further, possibly more serious, health issues;

1. Addiction - emotional or physical addiction causes many further negative effects

2. Sleep-walking

3. Unusual dreams

4. Hallucinations

5. Amnesia

6. Daytime drowsiness and dizziness

7. Dry mouth

8. Weight gain/Binge Eating

9. Diarrhea

9. Gas

10. Constipation

11. Weight gain and/or binge eating

12. Other large changes in appetite

13. Heartburn

14. Stomach pains and other stomach discomfort

15. Dry mouth

16. Headaches 

There's also the fact that sleeping pills cause a slower/shallower breathing rate - a possible life-threatening side effect for those with lung conditions like asthma.

None of this should really surprise anybody too much, after all we are talking about a drug and it's a well known fact that any drug, be it prescribed or not, is basically a poison and will most definitely have side effects of one type or another.

So to summarize; stress, depression, lack of a healthy exercise routine, a poor bedtime routine and diet, the need to re-train your brain and your way of thinking, coupled with a knowledge of what you may be letting yourself in for when using sleeping pills is critical for ensuring you rid yourself of the misery of insomnia.

Skin Care

#Skin qualityWomen that take care of their skin,  generally, develop a good perception of themselves. When you have a positive perception, you tend to fell good around friends and acquaintances. You feel both healthy and fit. Skin falls into 4 different categories

  • Smooth, clean natural skin.
  • Dry skin.
  • Moderately oily skin. Parts of the skin are clean, and parts are oily.
  • Oily skin.
The quality of one's skin is largely hereditary. It depends on your genes. Smooth, absolutely beautiful skin is the rarest. Not very many people are fortunate enough to be born with clean, smooth skin, so  we have to take the time to pamper our skin before it's quality worsens. Take the time to cleanse your skin daily. Fifteen or twenty minutes a day should do it.

Drinking Alcohol

Information To Help You Quit Drinking

wine bottle glass clip art
by: Rudy Silva

If you have been drinking alcohol for quite some time, it is time to quit drinking. Binge drinking on alcoholic beverages would lead to detrimental consequences. For example, you may lose your sense of control over yourself. 

Many alcoholics find it very difficult to control their emotions especially anger, anxiety, and hatred. When things do not go easy, alcoholics may lose their logical reasoning and instead, make decisions that are often founded on pure emotions. Most often than not, those decisions may aggravate the situation.

In a study conducted on the effects of alcohol on the central nervous system, particularly, on the human brain, scientists found out that the nerves show signs of impairment such as blackouts and memory lapses. People who drink alcohol excessively may experience brain deficits which can still be evident even in sobriety.

If you think you have a problem with alcohol drinking and you wish to quit, you have to realize that it is not done overnight. Many alcoholics took years before they become free from the choking grasps of alcoholism. There are lapses to count, and withdrawal symptoms to endure. But no matter how hard the obstacles are, it is possible to quit drinking.

The first thing to do is to accept that you have a problem dealing with alcohol; that you cannot control yourself from not wanting to drink. Most alcohol addicts do not acknowledge this fact. Recognizing the problem may seem trivial to some people. To most people, however, recognition is a matter of success and failure.

When you have accepted the fact that the alcohol is taking over your life, you should share that development with your family. Your family is instrumental in your recovery from alcoholism. Their support, coupled with love is what will drive you to pursue until you attain success in your journey.

Also, ensure that your house is free from any alcohol. Your kitchen, mini-bar, and storage room must be rid of any form of alcoholic beverage. The same thing goes to your office.

Bad association spoils useful habits. If some of your officemates are influential in your alcoholism or in some way would post hindrances in your plan of quitting, it is best to avoid them. At home, maintain friends and company conducive to healthy and clean living.

Engage yourself in productive undertakings such as getting involved in sports and physical exercises or any hobby of yours. This keeps your brain too occupied to entertain thoughts of having a shot or two.

If the desire to drink alcohol is too overwhelming, it would be wise to seek professional help. There are institutes constituted to help alcoholic people such as you to break free from the dangerous habit. Depending on the gravity of your addiction, there are programs that can benefit you like counseling, taking medications, and getting admitted to a rehabilitation center, where the staff can monitor on your activities 24 hours a day.

Quit drinking is a daunting undertaking. However, with your determination, support from family and friends, and effective rehabilitation program, recovering from alcoholism is not impossible.


Can We Really Detoxify Through Our Feet?

In this day and age, it is a fact of life that we are surrounded by various types of toxins. No matter what we try to do it is almost impossible to escape them. We are completely surrounded no matter what kind of precautions we take. Toxins are found in the water we drink and bathe in, the food we eat and the air we breathe.

This means that even if one were to try and live a life that is completely free of toxins, it is virtually impossible. Of course, that is not to say that we should purposefully live unhealthy lives. If possible living a toxin-free life as much as possible is always advisable. Indeed, it is estimated that the average person carries at least 2 pounds of toxins and various other unwanted microorganisms at any given time. Yes, that means roughly 2 pounds of your body weight is unwanted foreign materials.

Eating foods that are not filled with various types of chemicals is one way to help control this problem. This means that eating organic foods as much as possible is always a good idea. Drinking filtered water or bottled water is also a good idea. But the fact is no matter how much we try, it is difficult to escape this menace. This is one reason why people tend to do detoxification or detox programs.

There are many different types of detox methods done today. Doing a colon cleansing lemonade with maple syrup is one popular way to detox. There are other herbal based detox remedies also. The only problem with these methods is that it is very time-consuming and not to mention difficult.

If you are going to do a major colon cleanse, then you have to be prepared to set aside a big chunk of your time to do it. This where a remedy such as Detox foot bath needs to be looked into. Detox foot cleanse is also known as aqua detox or ionic detox and it involves soaking your feet in a salt solution water. The next step is a small amount of electricity is passed through this water.

This will extract any impurities that are found in the body into the water and the water will eventually become discolored. The human foot has around 4000 pores situated on it. It is through these pores that the body releases the toxins. The feet also contain sebaceous glands from which it will release oils, acid, and alkaline.

This method of cleansing is also known as ionic foot cleanse. There are many good benefits that come with doing this type of cleansing. It will get rid of any heavy metals from the body, thereby helping with the health of the liver. When heavy metals are released from the body one will feel more energy, memory and libido will improve and there will be a decrease in stress.