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The Secret to Getting a Good Night’s Sleep

Do you often wake up feeling stiff and sore? How about with numbness and tingling in your arms and hands? Or with a tension headache? Craig Mell of Chanhassen, Minn., used to experience those problems and more pretty much every day.

“I herniated a disc in my back three years ago and haven’t been the same since,” he says. “As if that weren’t bad enough, I also suffer from sleep apnea.”

One morning after waking up tired, cranky and in excruciating pain, Mell decided it was time to visit a chiropractor. During the visit, Dr. Tom Schmidt examined Craig and asked him a question that improved his situation practically overnight.

“He asked me what kind of pillow I was sleeping on. I told him I wasn’t sure what brand it was, but it was soft and comfortable. He told me to throw it away and start sleeping on a Tri-Core cervical orthopedic pillow instead. I did and have had tremendous results,” says Mell.

De-Cluttering and Organizing Your Bathroom

Copyright ? 2008 Pat Brill

When you look at your bathroom, is it clean and organized?  Are you hiding all the clutter in the medicine cabinet or in under-the-sink storage?  Bathrooms seem to attract lots of small items like makeup, medicine bottles, hair accessories, razors, hairbrushes, lotion, shampoo, product samples and the list goes on.  Finding what you need as well as removing old products can be challenging.  Here are a few simple ideas to help you create more space and be more organized.

==>De-Cluttering

Though they call it a medicine cabinet, it is probably not a great place to store your medicines.  Bathrooms can become hot and humid and that may affect the quality of your medicines.  Also, young hands and minds might go foraging in your cabinet and play with or ingest medicines that are not meant for them. So store your medicines out of reach in a dry, dark area, like a linen closet (as long as it isn’t in your bathroom!).  Toss out medicines that are past their expiration date.

Most people store makeup, nail polish, shampoo and other cleansing products in their bathrooms.  Keep in mind that these products all have a shelf life … even if you don’t use them often.

Most makeup will last about 18-24 months, except for mascara which should be replaced every three months.  Mascara accumulates bacteria quickly, so toss it out even if there is product still left.  Liquid eyeliner lasts about three to six months and nail polish lasts approximately one year, depending upon how often you use it.  If your foundation or lipstick starts to smell, it has probably turned bad, so toss it.  Lipstick can last up to two years, though if you put it in the refrigerator you may be able to keep it longer. The shelf life of hair products is usually 18 months.

If the product doesn’t have an expiration date, it’s a good idea to take a permanent marker and add your calculated expiration date on the product as soon as you start to use it.  This way you don’t have to remember when you purchased the product.  Then toss out all the items that have been hanging around forever.

You Deserve Perfect Skin and a Youthful Appearance

by Linda Chaé

Every woman deserves to have perfect skin . . . so, wouldn’t it be great if the world always saw the youthful and vivacious woman with perfect, young-looking skin? Let’s get started right now to shape and change those minor things that lead to signs of aging.

Ready to start turning back the hands of time? Here are five simple tips to help you and your skin look and feel younger.

1. Sit Up Straight

"People with good posture are seen as younger, more confident, and happier than those who slouch, round their shoulders, or tilt to one side," according to Paul D’Arezzo, MD, a certified emergency physician in Colorado Springs, CO. You’ll not only look better, you’ll feel better too! Good posture prevents muscle strain and can help eliminate tension headaches caused by strain on the neck. Think about taking a regular yoga or Pilates class to strengthen core muscles in your abdomen, pelvis, and lower back. If you spend long hours seated at your desk, remember to create several brief exercises to do at regular breaks to relax, stretch and firm your muscles.

2. Darken and Emphasize Your Brows

"When brows are thin and light, they make your features disappear, adding years to even the youngest looking face," says Damone Roberts, a celebrity eyebrow artist and costar of TLC’s 10 Years Younger. Cleanse your face in the morning, followed by your moisturizer. Then fill in sparse spots in your brow to create the illusion of thickness. We associate youthfulness and confidence with darker, fuller brows.

The Integrated Approach to Weight Loss

Two-thirds of American adults are overweight and one in three are considered to be obese. An integrative approach can be an effective strategy for losing weight or maintaining a healthy weight.

“This is a transitional time in medicine. New therapies and treatments, once called alternative, are emerging to meet the needs of our physical, mental and spiritual health. Good health is more than your physical health because you are more than just a body,” says Dr. Brent Bauer, director of complementary and integrative medicine at Mayo Clinic in Rochester, Minn. “This blending of the best of conventional and alternative medicine is known as integrative medicine.”

In response to the public’s growing interest in integrative therapies for common conditions, Mayo Clinic and a lifestyle company called Gaiam teamed up to produce Mayo Clinic Wellness Solutions, a series of 10 DVDs that offer an integrated approach for treating 10 common health conditions. Each DVD includes an action plan specific to that condition. For weight loss, the action plan combines exercise, nutrition, stress reduction, yoga and meditation. Here are a few highlights from the DVD:

12 Easy Steps To Get Over Exercise Procrastination

by Fit n Fabulous

Does it seem like every year you seem to put on a bit more weight?

Has the gasping for breath at the top of a flight of stairs made you think about trying to improve your fitness level, or lack of?

You know you should make time to exercise and you probably want to. You may have even joined a health club before today, but didn’t stay long!

It’s tough in this modern world of careers, kids and wanting the latest toy!

Most of us are time poor. But, what will the repercussions be later in life, if we don’t set aside 20 minutes a day to exercise?

We all know that exercise conditions our body. Our mood improves, it helps prevent osteoporosis and heart disease, it keeps our weight down, it strengthens our heart and lungs, it helps us to sleep better, improves our sex life and it can be fun.

So with all these amazing benefits, why do most of us procrastinate about exercise?

Well, the reason is, the mind has an amazing ability to create a list of excuses about why we shouldn’t exercise.

You may have found yourself using these excuses at one time or another:

It’s too early in the morning!

Getting your exercise done in the morning (before the day starts) is a great idea. However it is very tempting to hit the snooze button. Just think how guilty you will feel all day, knowing you didn’t get your exercise done.

It’s too cold or it’s too hot!

If it’s cold, dress warmer or exercise inside. It won’t take long to warm up once you start exercising. If it’s hot, exercise in the early morning or later in the afternoon. Gyms and fitness centers are all air-conditioned so this is no excuse.

Motivational Tips for Staying With Your Fitness Plan

Many of us make promises to work out more, to eat healthier and lose weight. It is easy to get motivated to get started, but as the days go on, many of us find our motivation lacking. Those who succeed in fitness plans, whether it is losing weight or living a healthier lifestyle, do so because they have the drive and determination to stay motivated. If you find that your motivation is sagging during your new fitness plan, think about the following tips to stay motivated.

One important tip in staying motivated when trying a new fitness plan is to plan for overall health and fitness. It is easy to say you are going to lose twenty pounds, but really what you want to do is to promote a healthier way of living. When you look at the overall picture of a new fitness plan, you will exercise more and eat better. Losing weight is a fringe benefit of finding overall health.

You will also stay motivated during your new fitness plan when you can find a workout partner. Try to find a friend, a neighbor or maybe your spouse that has the same goals as you. Decide when you will work out and rely on each other to get the workout completed. When you know that someone is depending on you, it is easier to get to the gym and stay motivated. In addition, when you have a partner, you know you can talk to that person in your weakest moments. That person can help get you through the tough times of dieting and exercise when they also have a common goal.

Another important aspect of staying motivated in a fitness plan is setting goals. You may know you want to lose weight, but you should also know how to get to that point. Write down each step to reach the end result and it will help you stay on track during your fitness plan. Another good idea when you set goals is to mark each step off of your list after you have completed them. It will help you stay motivated because you will have a visual reminder of everything you have accomplished so far.

A Better Body: Motivate Yourself Today!

Summer’s coming, and with the hot weather, many people are setting goals to lose weight and get in shape. Sometimes, this is easier said than done. Some last a little longer than others, but for most motivation starts to sag soon into the fitness plan. There are easy ways that almost anyone can use to help motivate themselves to a better body.

Whether you are looking to lose a lot or just a few pounds or you want to exercise more to tone your body, you can create a fitness plan that can help you stay motivated. Here are ten tips:

Confidence: Confidence is the number one way for you to motivate yourself to exercise more or to stick to a diet. Confidence in yourself is also known as self-efficacy and it means that once you believe that you can do something, no matter how hard, you do it. Those that have a lot of self-confidence believe that they have the power to make changes in themselves. Those without solid self-confidence will find that they will have a much more difficult time sticking to any fitness plan and will not exert much effort.

Support: Having a solid support system of both friends and family will help keep almost anyone motivated to reach their goals. When a person starts a new fitness routine or diet program, many changes need to happen. It is important to surround yourself with others that can support you and understand your personal goals. Let those around you know that you need them to support your new goal and try to include them in your plans.

Positive Attitude: Your motivation will soar if you keep a positive attitude towards your new fitness goals. Think about the positive aspects of a healthier lifestyle and exercise plan and keep that in mind you may be tempted to skip a day at the gym. When following any fitness plan, it is also important to remember that you may have setbacks or you may not achieve your goals as fast as you had hoped. Keeping your outlook positive even during the rough times will help you stay focused on your goals.

Chocolate Milk And Exercise

Chocolate milk has scored a valuable spot on and off the court. Studies suggest the unique mix of key nutrients in chocolate milk can help refuel and rehydrate your body after exercise, making it an ideal post-exercise choice.

“Athletes who choose chocolate milk can help benelofit their body and their training,” says Cal Dietz, head Olympic strength coach at the University of Minnesota. “That’s why coaches are increasingly encouraging teen-athletes to drink lowfat chocolate milk to help replenish muscles after practice. Researchers theorize the ratio of carbohydrates and protein in chocolate milk helps muscles recover. Plus, it tastes good and provides nine essential nutrients like calcium, vitamin D, and potassium - nutrients especially important for teen diets.”

Scientists have evaluated chocolate milk as a post-exercise drink and have identified several reasons why it may be an effective recovery aid: chocolate milk contains a combination of carbohydrates and protein to help replenish exhausted muscles after exercise, and it provides fluids and electrolytes such as potassium to assist with rehydration.  

Additionally, chocolate milk has high-quality protein that helps build lean muscle when combined with exercise and the added bonus of providing additional nutrients not found in most traditional sports drinks. Milk contains nine essential nutrients, including calcium and vitamin D to maintain bone strength, and high-quality protein that along with exercise helps build muscle. Just three 8-ounce glasses of lowfat or fat-free milk provides about half of the protein teenagers of all fitness levels need each day.

To Lose Weight, Take a Breakfast Break

It is often difficult to prepare a nutritious breakfast when your mornings are already short on time. But you may want to think twice before skipping the meal altogether.There’s ample evidence to show that eating a nutritious, balanced breakfast is a must if you’re trying to lose weight and maintain a healthy lifestyle.

Starting your day with a healthy meal not only improves your stamina and memory during those busy first hours, it also jumpstarts your metabolism for the day, says Bob Greene, an exercise physiologist, personal trainer to Oprah Winfrey and author of “The Best Life Diet.” In fact, several studies have found that breakfast eaters consume fewer calories throughout the course of the day than breakfast skippers.

“People often pass on breakfast thinking that it will help cut calories,” Greene says. “Instead, they make up for those calories later on, often in the evening, as they raid the cupboards for chips, cookies and other high-calorie foods. And, if people skip both breakfast and lunch, their metabolism may start slowing down. That’s the last thing you need if you’re trying to shed pounds. If you’re short on time, try a protein smoothie. It provides a refreshing, on-the-go pick-me-up to keep you energized until lunch.”

Smoothies are one of the easiest things to whip up at home with a blender and a little creativity. When you begin with a lean protein base like egg whites (about 1/4 to 1/3 cup per smoothie), you’ll have a beverage that will help keep you full and satisfied. Egg whites are an all-natural protein source that is fat-free, cholesterol-free and low in calories, making them ideal for a power breakfast.

Because they’ve been pasteurized and packaged in ready-to-pour cartons, AllWhites offer a safer and more convenient alternative to cracking and separating eggs. Look for AllWhites 100 percent all-natural egg whites in the dairy case of your local supermarket.

Five-Minute Meditation Video

Have you been wanting to add meditation into your daily life, but keep thinking you just don’t have the time? Check out the Five Minute Meditation video below - if you’ve got just five minutes to spare each day, you can begin to incorporate a daily meditation practice into your life!

And the benefits will be wonderful, far more than you’d imagine spending five minutes a day could achieve.

So, do you have five minutes to spare? You can welcome your new meditation practice into your life today.

- Healthy-woman.net

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