Esteem Yourself - Shape Yourself - Women Growth, Independance, Goals, Improvement Articles For All - Woman, Mother, Sister, Wife, Daughter & Friend. Your Self Esteem Is Your Beauty, Image, Love, Motivation & Goal

clothes wearing a new shirt entire outfit. change our clothes, wardrobe clothing wardrobe clothing fits and fits clothes clothes clothing a jacket or shawl a jacket or a shawl jacket in the car wardrobe purse wardrobe purse. everyday wear wardrobe malfunction wardrobe wardrobe wardrobe your face face throw water wash your face in the morning and then apply your makeup. Taking care of your face takes time, dedication, and effort. If you want to have flawless skin you will need to stick to a routine. You also need a few ingredients that can give you the most successful results. You're in luck because this article will list the main ingredients and give you tips to getting healthy, flawless skin. All that's left is you. see a difference in your skin. important for your body. Your body tends to build up toxins in your system over time by various things for various reasons. When you drink water, it removes and cleanses those toxins from your body. It's kind of like giving the inside of your body a bath. If the outside of your body gets bathe regularly, then the inside of your body deserves the same treatment. When you are regularly drinking a recommended amount of water daily, then you are removing the toxins from your body, which means you are reducing the amount of oil in your face that creates those nasty bumps. to clear those toxins from your body. While drinking the recommended amount of water daily, another important ingredient for healthy flawless skin is vitamins. Value of Vitamins Add vitamins to your daily routine. May people in the world are deficient in one vitamin or another. Vitamins do tons of wonders for us and our bodies. Vitamins help grow and repair our bodies in so many ways we do not see or recognize. Taking vitamins helps you try to maintain a healthy balance in your body, because you are getting the healthy supplements you need. You will see your skin begin to show a natural glow. A glow that no bronzer or make up can give you. If you continued on a daily vitamin regimen, you should begin to see your skin brighten in its own natural way. Day & Night Wash The next step to a "clean and clear" face is to wash your face daily morning and night. Washing your face helps to remove dirt and dead skin cells that is on your face. When you don't wash your face, the dirt and dead skin cells build upon your face clogging your pores, in which they cannot breathe, resulting into an unhappy pimpled face. Your pores need to breathe just as you do. Remember, you can not be lazy on this step. Most people begin the routine of washing their face daily, morning and night, but then they slowly discontinue the process and ask themselves a few days later, "Why isn't my skin clear?" It's not clear because you stopped your regimen! If you are saying to yourself right now, "Ugh, I don't have enough time." or "It is too much effort.", then you will not see the best results. The Best Cleanser wash your face morning and night with a face cleanser. best type of face cleanser that is for you. A face cleanser may work for your friend but not for you, because everyone's face is different. Do some thorough research for the skin type you have and the types of face cleansers you could use. Once you have found some face cleansers, it's time to begin to try them out to see if it will help you. It is understandable that you are in a hurry to achieve a flawless look but don't use the cleanser for two days and then toss it away because you assume it doesn't work for you. You should continuously use the cleanser for a minimum of 4 weeks, to determine if you see some improvement or not. Make sure that you are washing your face morning and night or washing your face as the directions on the cleanser tells you to. Be diligent and you will be happy with your results. Moisturize, Moisturize, & Moisturize Moisturizing your face is another important step to achieving flawless skin. Moisturizing your face helps to keep your skin from drying up and also keeps your skin nice and soft. It is best to moisturize your face with something that is oil free and fragrant free. Again do thorough research on the type of moisturizer you should purchase for your skin type. You are what you think, you are what you do, and you are what you eat. To obtain flawless skin you have to watch what you eat. Eating a lot of oily and greasy foods can lead to an increase of breakouts on your face. Begin to eat healthier one day at a time to improve your diet. A healthy diet produces healthy skin, and healthy skin dramatically increases your chances of having flawless skin. We're all hoping for it to come soon. The warm weather, shining sun and the cool breeze. It's such a great time of the year. With the seasons changing, our wardrobes change along with it. We begin to wear lighter clothing, flowy dresses and skirts. This year when making the transition, make it chic, savy, and playful. Tips for Dresses & Skirts Think of spring as a playful and happy type of season. Imagine how you can incorporate it into dresses and skirts. Your dresses and skirts should be feminine and playful. Be sure to wear your dresses and skirts in a manner that represents you best. You don't want to wear anything that gives the wrong impression of who you are. You are a divine being, let others treat you with respect by observing what you wear. Tips for Shirts Bright colors and pastels are in! Wear bright colored shirts that have a soft tone. The best colors to wear are pastel colors. These colors are bright but still have a soft tone to them. A good combination to use would be to wear bright colored shirts as the main base to your outfit, then add a little bit of darker colors to your outfit here and there. For example wearing a blue pastel shirt with some dark brown jewelry, or yellow pastel shirt with a dark green tank top underneath that shows a little bit of the color. Wearing blouses in the springtime is also a plus; it gives you that playful feel which works well in the spring. Make sure to mix the colors, picking shades that work well together, other wise it could lead to a big wardrobe disaster. Tips for Wearing Sandals Another great plus during the warmer weather is the ability to wear sandals. Bright colors on toenails do not quite fit in with the spring season. So save those bright color nail polish for the summer time. During the springtime wear neutral deep colors that will give a nice finish. For example nice plum color or forest green or deep blue will work. Colors like these will give a good balance to the rest of your spring outfit. Knowing Your Seasons When looking in the closet to select your wardrobe, ask yourself, "Does this work for the feel of spring?" Get into the habit of knowing what will work and what does not work for different seasons of the year. Every season you can look fantastic and chic! Start now to get in the rhythm of knowing what to wear each season. declare your summer independence from blow dryers, straighteners, and curling irons today. It's difficult to maintain heat-it-to-achieve-it styles in the summer. The sun is scorching hot and washing your hair becomes more frequent. Thermal styling tools can give you an instant look, but constant heat styling can thin and damage natural, color- and chemically-treated hair. Let your hair cool off by trying alternative no- to- low heat methods for volume, texture, or sleekness. .Flip your hair upside down using a paddle brush, smoothing the back of your hair from the nape to the front (Optional: For extra hold, lightly spritz your hair with alcohol-free hairspray) When you use your heat styling tools less, your strands get a chance to breathe. Challenge yourself to give up heat for two weeks and evaluate your hair. If it hasn't been severely damaged by heat, you may notice that your hair looks and feels healthier and stronger. Each low-to-no heat method requires less stress on your hair and an overall healthy approach to your styling routine. Spend the rest of summer working on your tan, and not your hair. Eliminate Puffy Eyes Before you wash your face in the mornings, use a cue tip to lightly dab a very small amount of aloe vera gel (revered for its healing, anti-inflammatory, and cooling properties) over your eyes. Leave the gel on your eyes for five to ten minutes and then wash your face with your regular cleanser. You will you feel instantly refreshed and your eyes will look brighter and more youthful. The late-night puffiness around your eyes will begin to disappear. Good morning, Sunshine! Banish Rough Skin To remedy dry and cracked skin, formulate your own brown sugar scrub body treatment. The natural glycolic acid found in sugar works to gently slough off dead skin cells to reveal brighter skin. massage your sugar scrub to dampened skin. To lock in moisture, towel-pat dry and apply your lotion while your skin is slightly damp. Save your skin from damaging sun rays with a generous amount of sunscreen. Nothing can wreak havoc on your skin like sun damage. a sunscreen with SPF 15 may allow you to stay in the sun for 150 minutes without getting burned. However, even if you use sunscreen, try to chill in the shade for most of the day and feel fabulous in a big floppy hat for maximum skin protection. Your hair may be fighting the common hair cold right now- dryness, breakage, and dullness- due to the harsh weather. balance of protein and moisture in your hair. When the moisture and protein levels in your hair are in sync, you will notice less breakage, length retention, and an overall increase in the health of your hair. If your hair is hard, rough, or brittle you may need a deep conditioning treatment. This will help you restore softness to your hair and smooth your cuticle, the outermost layer of your hair strand. When applying a deep conditioning treatment, try to use a conditioner that is water-based and contains at least one humectant. Any product that lists humectants- propylene glycol, honey, glycerin- and water at the top of their ingredient list will work best to help your hair stay soft and moisturized. No More Weather Hair Worries When rain arrives unexpectedly, you aren't running to find shelter or making a make-shift umbrella out of a newspaper or your purse. You can play in the rain without worrying about you kinky hair getting ruined. Even in humidity, you can tie your hair back and let the humidity amplify your curls and get unbelievable volume. Curly girls who don't enjoy frizz or undefined curls can still leave the house and venture into high-humidity weather. Just be sure to apply a silicone-free styling serum on dry hair to keep your curls in sync. Your Facial Features Pop Some women with more traditional African features -full lips, broad nose, and high cheekbones- can appear more youthful with curly hair than straight hair. Flat hair can make these facial features seem larger than they actually are, and hide its true beauty. Shorter, tightly curled hair seems to defy gravity when worn out in an Afro style. It "lifts" the face and draws more attention to the eyes and cheekbones. You Become Healthier many times have you heard, "I know I need to go to the gym, but I don't want to mess up my hair"? When you wear your hair curly, you don't have to make the choice of having either a great head of hair or a great body. Let's be honest, your hair needs more than the perfect shampoo and conditioner. To give you hair optimum health, you have to eat right and exercise. When you have naturally curly hair, you no longer worry about your hair "reverting" when you sweat from a work-out. To freshen your curls after the gym, you can water-rinse or cleanse you hair with a sulfate-free shampoo. You Can Experiment with Color When you let your natural tresses roam free and treat it with care, you can experiment with more color without worrying about double-processing your hair with chemicals or daily doses of heat. If you apply heat on a daily basis or wear a relaxer, adding another hair-altering chemical like color to the mix can be a recipe for dryness and breakage. Even with chemical-free hair, color can still be damaging. Look for alternative and gentler coloring options like Henna or semi-permanent glosses. Maintain a healthier head of hair with color by putting the relaxer away, and treating your hair with nourishing products formulated for color-treated hair.Running to the salon every few weeks to tame those "unruly roots" is no longer your concern. Salon chemical and hair straightening services can cost upwards of fifty dollars per visit. Now that you've embraced the beauty of your bouncy ringlets, your wallet is packed with extra cash. Indulge your hair with at-home nourishing treatments using deep conditioners and essential oils. The next time you see a woman with an eye-catching hair style or lustrous curls, give her a compliment. Whether you have a spouse to give you roses or not, give yourself a love letter this month that highlights every feature you love to play up, make your hair one of your favorite features. Whether your hair is short or long, curly or straight, it is beautiful and deserves to feel loved. The New Year is your time to shine. Your hair should be no exception. If you need more products just to fake a healthy appearance from split ends, dullness, or limp hair, January may be the perfect time to start over. A healthy hair goal can be achieved if you start with the right plan. Trim Your Ends Get rid of split, frayed, and heat-damaged ends with a professional trim. Your hair cannot look its best when damaged ends are getting all of the attention. A trim can be anywhere from one-fourth of an inch to two inches, depending on the amount of damage. If you are apprehensive about getting a trim, you can do minimal shaping each month. However, eventually all the damaged ends will need to be cut off. Once damaged ends are removed, your hair will instantly look fuller, smoother, and healthier. Categorize your products (shampoos, conditioners, styling crème, etc.) and select one from each that works the best for your hair. The products that you do not select can be given away to friends, thrown out, or saved for the summer time. With a simple selection of tried and true products, your hair can be pampered and nourished with the correct products that work best on your hair. Commit to a Hair Care Schedule Consistently bathe your hair in deep conditioning, hot oil, and protein treatments. Your hair type and needs will determine how often you should do each treatment. There should be a healthy balance of protein and moisture to promote softer and stronger strands. Have a trusted stylist evaluate your hair. He or she will be able to help you commit to a healthy hair care schedule and help decide what healthy hair practices would work best for you.Handle Hair with Care Now that you are fully invested into your customized healthy hair journey, be gentle to your strands. Avoid styles that pull at the scalp and edges of your hair. The corners of your eyes should not meet at your scalp line. Instead, style your hair into loose, chic ponytails and buns. Keep hair manipulation low, only using proper combs and brushes sparingly and gently to detangle and style hair. Always moisturize and protect the ends of your hair to minimize split ends. Treat your hair with care, and it will flourish throughout the New Year. Curly hair has been called many names: beautiful, unique, unkempt, trendy, unprofessional, rebellious, romantic, lustrous, and the list goes on. Within the past five years, major hair companies have realized that curly hair is also very "marketable". When you listen to your hair and notice what it likes, your curly hair can become synonymous with another word - healthy.You are mingling at a party and in walks a bombshell in a fitted jacket, the best pair of skinny jeans you have seen, a head full of luscious curls, and a confident laugh that fills the room. You immediately envy the stillettoed goddess. improve your look and overall confidence. With minor changes and implementing the following "secrets" you will have the tools to always feel confident and look and your best. Wear Your Favorite Outfit When you like what you are wearing your confidence level rises. However, there are a few fashion tips you want to keep in mind. Tailored waistlines on dresses or jackets create slimming effects and pencil skirts hide upper leg blemishes and highlight calves. Black is always slimming but spice it up with red accents (scarf, shoes, jewelry). Highlight your best feature to feel extra sexy. Hair Is Important Many women overlook the importance of a well coiffed do. This year, to the benefit of all women, volume and curls are in. Try using hot rollers because they are easy to use, quick, and will not damage your hair. They create a loose curl that softens any look. Leave your hair down. If this drives you crazy, use a decorative clip to sweep up a side. If you don't have rollers, use a curling iron to add volume and curls to your tresses. The Arsenal Of Beauty Secrets These are wonderful beauty weapons used by many Hollywood stars. Most women are so good at these "tricks" that the result appears to be natural. Non Make-up Wearers You are blessed to have a fresh clean look naturally. For a special event, it is nice to wear a minimal amount of make-up for a more formal look. If you don't wear make-up, mascara and lip-gloss will enhance your look. Fake Eyelashes Fake eyelashes are a great way to widen the eye and create a come-hither look. The packs with sections or individual lashes rather than the full strip are easier to apply and look more natural. Apply them to the outer corner of your eye following the natural lash line. It will add a little length and enhance the look of the eye. Curly hair is a commitment, a long-term relationship. It is more prone to splitting up, as in split ends. It is constantly changing its mood, one day it's a poof, then it's a tangled nightmare. Style & Class Let's face it baggy jeans, baggy t-shirts, and over-sized flannels are not stylish. Anything that may fall into that category needs to be removed from your closet now! Also remove anything that is too tight. Clothes that are too tight are never in style however, don't confuse fitted with too tight. Confidence is Fashion There is nothing more sexy to a man than a woman that walks into the room with confidence. Make sure that whatever it is your wearing you feel great in it. Whether you are running errands or going out you should always feel confident in what you are wearing. The 4 Must-Haves A fitted jacket is essential this fall. Whether you are wearing it with your dress slacks to work or with your trendy worn jeans, a fitted jacket is a must have! Fitted Jacket For the tall and slim- Military jacket For the athletic build- tattered Levi jacket For the curvy- lightweight trench Tall Boots Tall boots make heads turn. You will want to splurge on this buy and ensure that you are getting good quality. They are great for the office or for a night out on the town. For the office put on a pair of tights with a skirt and for the night out leave the tights at home. The Perfect Pair of Jeans Every woman should have a pair of jeans that shape her figure, gives her comfort and builds her confidence. For this fall go for a fitted boot cut with embellishment on the back pockets or for the tall and slim woman go with the skinny jean and tuck them in your tall boots. Large Leather Hobo Handbag With the chill in the air a large hobo is needed. It will carry all your normal hand bag items like your wallet, phone, water bottle, ect. You can put a scarf and gloves in there too. To keep it stylish go with something that has a rock star edge to it. Just remember to control the amount of rock star. Shop around for the perfect hobo for you. Remember that every woman has a unique body shape. Take the fashion forecast and make it your own. Put your own unique spin on everything that you wear and remember to just be you! Fall is a great season to try out new colors. Now that we know the models wearing the colors are not perfect, hopefully we will feel a bit more adventurous with fall trends! You are just as beautiful as these models, so embrace your uniqueness, and remember they make you who you are. You are beautiful and unique. Every laugh line that is etched on your face should be treasured, every wrinkle, and every scar should be worn with proud. All those things have made you who you are today, and with that, you should be proud. Eyeshadow, Blush, & Lipstick This season, we are seeing lots of purples and grays on lids. These eye shadows have a ton of varying shades, so there is definitely one that is guaranteed to look fabulous on you. Maybe even more than one! These shades work with all eye colors, so do not be afraid to experiment. With all the focus on eyes and lips, you can take it easy on the blush. Shoes shoes shoes fabulous shoes Shades of roses and mochas will match these shadows fabulously, and keep you looking fall fresh. For lips, try shades of berries and reds. mascara and lip-glosses. Used mascara's can be very irritating to the delicate eye area, and lip-glosses can harbor unwanted bacteria. Lipsticks can be cleaned with a quick swipe of alcohol. Clean all eye shadows, swiping a tissue with alcohol over the shadow or the cream shadow. Also be careful.

Eating Real Food
By: Mehan Dossani

When we eat well, we feel good. It's a simple equation yet one that is often hard to wrap our brains around. How do we translate that statement into daily habits? To quote Michael Pollen "eat REAL food".

What does real mean to you? Instead of over thinking it, make this a simple question. Open your pantry. Take a look inside your fridge. Does what you find look like real food? Sure, you can eat it, it has energy, you can digest it, but do those tortilla chips with a picture of corn stalks on it actually resemble corn? It has a corn-like taste, but somehow we went from fruits and vegetables grown on a farm to processed, packaged foods that can sit in our pantries for months and never go bad. As Michael Pollen writes, there are simple choices to make when we make decisions about what we eat.

Getting back into the kitchen
Get into your kitchen and start preparing your own food. If you are craving some cupcakes, don't go and buy one the size of your head for $6, make some from scratch. No, not from a box but mixing flour and eggs yourself. It's easy! You'll satisfy your sweet tooth, and unlike those kind you buy at the store, yours will go stale after a day or so. This means you bring them into your office or share them with neighbors. A tub of ice cream isn't meant to sit in your freezer for two weeks, sitting and waiting for you to reach for it night after night until it's finished. Food is meant to be prepared and consumed the day of, the next day, and then you move on to something new. What's the fun of eating snacks from the same bag day after day? It makes it feel less special and it starts becoming too much of a habit.

Read the ingredients
If you can't pronounce an ingredient, put it down, and step away. Eating real food is about eating ingredients you can recognize. Eating real food is about eating food that spoils, not eating food that has been injected with so many preservatives it never rots. Don't make eating junk food so easy for yourself. Grocery stores make eating unhealthy foods incredibly easy. So you have to be in control. It's almost hard to find the natural food as our aisles are filled to the brim with processed food (if you can call it food) that is almost unrecognizable as real sustenance. Don't make things so easy for yourself. Buy ingredients, don't buy ready-made meals or snacks that only require you to open a bag. As long as you have a good plan, you'll find making your own dinner with a few fresh ingredients a simple part of your daily routine. If you have time to watch your favorite TV show or catch up with friends on Facebook, you have time to prepare your dinner and your lunch for the next day. Ignore the size of the walk in pantry your builder thought you needed. Just store flour, salt, sugar, nuts, dried fruit, simple things like that. Don't snack on some energy bar with bizarre words under the ingredients, just toast up some oats, honey and nuts and you've got some granola bars.

Make eating real food a real habit in your daily life and you'll enter the summer months as a healthy, happy individual.

First published June 2010 © Copyright

Build Your Metabolism
By: Leontine Armstrong

Our metabolism slows down for several reasons. It happens when we skip meals because your stomach is trying to compensate for the loss of nutrition it needs while being forced to instead feed off of your muscles. It also happens when we skip meals which might actually result in over eating to catch up. When people go on extreme unhealthy diets such as only eating one food group or substituting a healthy meal for a fast food one they can also have a result of low metabolism. Eating healthy is very important and should never be over looked because of the important nutritional values needed for the human body.

Many people have an immense amount of physical stress in their daily lives and this can surprisingly affect your metabolism. In some instances, stress in a person's life will take away energy from their body. From this we can understand that the person will not have much remaining energy to focus on eating right and exercising properly. As we all grow older our metabolism slows down because we may not be as active as we once were. This does not need to be the case for you. If you keep a healthy routine of exercise balanced with proper nutrition, you will increase your metabolism despite your age.

Any of these problems may affect the way your metabolism operates and can have a negative impact on your life style and body. Make an effort to build your metabolism by doing the following:

Daily Rituals

Make sure you eat breakfast
Remember when you were told that breakfast was the most important meal of the day? Well, it's true. It is the most important meal of the day because it gives you energy to burn throughout your tough day. Eat something that provides energy and will stay with you until lunch such as: oatmeal, milk, orange juice, fruit, bagel and jam, whole grain cereal, nuts, raisins, eggs, sausage, non fat yogurt, high fiber bars. These are some suggestions for foods that will help you get a jump start in the morning.

Drink lots of water
The human body is composed of approximately 60% water. This is why it is so important to stay hydrated before, during, and after your workout. Water, believe it or not, will give you that boost of energy after taking a quick sip when you're thirsty. What's even better to do is to drink before you're thirsty. Thirst is the first sign of dehydration and you don't want to lose too much water when you workout. Drinking cold water is also healthy. Your stomach has to heat up what you put into your stomach. When your body has to work to make your contents of your stomach the same temperature as your body, your metabolism will speed up and burn a few calories. However, drinking too much cold water will cancel out this effect because you want to trick your body in small moments, so it works to your advantage.

Eat protein filled meals
Building muscle and getting rid of fat requires eating protein. Your muscles are composed of protein and in order for them to grow or tone you must utilize the protein located in specific foods. It's better to replace fat with muscle by eating protein so your body is eating away the fat you are burning while not damaging your muscles.

Cardio, Weights, & Cardio
Try mixing up your workout routine by doing cardio for 5-10 minutes, weight lifting for 45 minutes and then ending with a 20-30 minute cardio routine to finish up. If you do cardio before and after building muscle during your workouts you will be forming muscle as you lose fat. By doing this you are toning your body with muscle as you lose fat that will be burned during your workout. This is a very healthy way to lose weight because you are improving your cardiovascular and muscular fitness.

Change your exercises around frequently
By doing this you while keep your body busy. After doing the same exercise routine over and over your body will get used to that kind of activity and know when it is ok to stop. Switching up your routines will remind your body that there are other muscles that need to be used, as well as other ways of exercising the same muscle. Keeping your body alert with new exercises will keep your metabolism moving even after you are finished with a workout for the day.

Snack smart throughout the day
When you are consistently giving yourself healthy small snacks and meals, you are giving your body energy to keep going throughout the day. We all have our moments in the day where we start to drop in energy levels. When your energy drops eat a snack to replenish yourself and keep going. When you eat small meals you are making your stomach work all day long by processing food that is healthy and full of energy. When you eat large meals you are putting a lot of food into your stomach at once which makes it difficult to process quickly. It sits in your stomach and some of it can't be digested properly if you consistently do this. You might feel that weighing down in your stomach and you really don't want this feeling to keep reoccurring.

Eat some spicy foods
According to recent research, when you eat something spicy your body's metabolism accelerates because it's resting metabolic rate is elevated. Your adrenaline is also kicking into gear from the spicy food making your body react to burn more calories. The spicy food also has the effect The spicy food also has the effect of making you feel full and satisfied so you won't be as hungry for an extra helping.

Cramps & You
During the time of the month women may experience cramps, bloating and pms. By consistently exercising your period will not be as painful as it usually is. You will be less stressed out and less prone to be a little moody. Cramps won't hurt as bad because you have been working out your muscles so they are warmed up, stretched and healthy. Bloating won't be as bad because if you are drinking plenty of water you will have worked off some of the bloating that would otherwise ruin your nice day. Consistently drinking water and working out your body will burn calories during your painful part of the month.

Get a good amount of rest
Oversleeping isn't good for your body because you are lying down for too long of a time. It makes your body sleepy for the rest of the day as well. Not sleeping enough will make you feel drowsy throughout the day and you won't have much energy either. When you do get 7-8 hours of sleep your body will be much better rested than having too much or too little amounts of sleep. Taking quick power naps are also good for you. Studies show that if you take nap in increments of 15 minutes you will have that quick little boost of energy to push yourself through the rest of the day and an exercise you have planned.

Note:
Please be sure to check with your doctor to see what nutritional route is best for you. Check with your doctor to see what physical activities you should focus on and which ones you may not be able to do. Safety is important to a long and healthy life, so please be sure you find out what would be the best course for you.

First published May 2010 © Copyright

Exercise Your Life
By: Leontine Armstrong

Depression is a major problem for some people and anyone can get it. It's even worse when you don't know how to handle it. There are ways of recognizing it and making an effort to get out of it is important to your well being. Trials and obstacles are a part of life, we must handle them well and have confidence to overcome. One way to overcome sadness and depression is to stay active. Doing something proactively to become yourself again. Although you may feel empty, hollow, meaningless, and lost inside, if you notice you feel this way you are at the beginning of the healing process. Recognizing you are having a problem is extremely important to fixing the problem. This is the first step to overcoming.

What You Can Do For Yourself Physically
Research has proven that there is a correlation between exercise and overcoming depression. Studies have shown that when you exercise your body creates endorphins that assist in the creation of a positive mood.   Exercise is important to any part of your life. Exhausting yourself doing something fun and physical such as swimming, cycling, running or just simply walking with your friends will help get your body working to feel better. By engaging in exercise and fun activities you will be making a positive move towards healing yourself.

When you are feeling depressed you may feel like you can't do anything at all. Try working out. Working out will help you build stamina and help you get motivated. Exercise does many things for your well being and here are a few of them:

1. Your energy level increases a great deal when you keep yourself physically active.
2. You will be working off some stress and frustrating emotions that you've built up and haven't let out.
3. You boost your self-esteem because you start to feel good about yourself and what you are doing to cope.
4. Your body's health starts to increase positively because you are using your muscles and your body needs this kind of activity.
5. You may sleep better because you are venting your emotions through your physical activities.
6.You can build a friendship by finding an exercise partner that encourages helps you during your workout. By keeping a close workout buddy you will remain positive and feel great after your workout.

What You Can Do For Yourself Mentally
During depression people think that it is a good thing to make dramatic changes to their lifestyle by dropping or eliminating their workout routine. However, you need to stick to a routine and make sure you continue the routine so that you can keep yourself healthy. Here are some things that you can try:
1. Make some new reliable friends to exercise with.
2. Join an exercise club that might interest you.
3. Try a sport you've never tried before.
4. Make some small exercise goals you can meet.
5. Express your emotions through your sports.
6. Acknowledge and appreciate your body and what you can do with it.

Things You Shouldn't Do
1. Don't over stress your routine workout. Only take it as much as you know you can handle.
2. Don't over load yourself with too much lifting weight or too much cardio.
3. Don't lose touch with close friends and family members , as well as workout buddies. Remember that they are always there for you when you need them.
4. Do not hold your emotions in. Holding your emotions in will only prolong your hurt. Instead you should go exercise to help yourself feel better.
5. Do not completely disconnect yourself from your life and reality. It is important to continue doing your daily activities such as eating healthy, working out and playing sports. It may be painful to try and keep your daily exercise routine, but by continuing them you are establishing a solid foundation to keep your life in control.

Remember
What you do physically may help you overcome mentally. Do an exercise that feels right for you whether you've tried it or not and don't give up on yourself. You will feel great about yourself again and exercise is a major part in helping your life stay on track.

Note: Talk to a psychiatrist and a psychologist so that they can figure out what will continue to help you most through prescriptions and counseling. Please consult your doctor to make sure that what you decide to do concerning any exercise is right for you.

First published April 2010 © Copyright

Safety For Your Workout
By: Leontine Armstrong

Making smart choices in your daily activities will help you in the long run when you plan
your workout. There are several actions you can take to make your workout better and safer for yourself.

Water
Drink plenty of water. The more water you drink, the better hydrated you will be. By drinking more water you will decrease the possibilities of overheating and losing too much water as you sweat. Hydration must be taken seriously because lack of water can cause severe damage to your body as it is deprived of this necessary substance.
A little known fact about water is that it can assist you in dropping those couple of pounds you're aiming at losing. When you consistently drink a lot of water you are actually giving your body energy for momentary exertions, as well as for the workout you're going to be doing. You will feel less light headed and have more of an active role in working out if you keep water with you and drink it when you need it.

Food
Eating healthy meals and snacks will give you energy for your exercise ventures. Keep protein bars or diet bars with you so that when you feel a small decline in your energy level you will be recharged. Protein rebuilds the muscle you use while working out. If you eat protein bars you will be assisting yourself both during and after your workout. You will feel better after you eat because your body is straining and needs the necessary fuel.

Vitamins & Minerals
Every single person on this planet should be taking vitamins and minerals so as to prolong their health. There are many different vitamins being produced both naturally through food and medicinally for additional health assistance. You and your doctor have the choice of which vitamins and minerals you need to improve your workout, health and well being.

Equipment
Having the proper apparel for working out is very important to the positions your body will be in. Tennis shoes are good for your feet because they are built to hold your weight. A big no-no for exercising is to wear jeans and regular shoes. These items are not created for the working out process. Try wearing lose fitting and comfortable clothing such as sweats, a t-shirt, sports bra, and tennis shoes. When you are working your body hard you want to make sure that you are ready for it. Limiting your body movement will only hurt you. So be prepared by wearing the right clothing.

Note: Most importantly, you should be aware of your body and its limits. Do not attempt to do anything that is out of your personal control and safety. Pay attention to your body and what its reactions are to the exercises you perform.

First published March 2010 © Copyright

Romancing Your Kitchen
By: Mehan Dossani

"Cooking is like love, it should be entered into with abandon, or not at all" Harriet Van Horne

As winter settles in and makes itself comfortable and we start spending more time in our warm homes than out in our cold yards. Although we spend more time in our homes, our kitchen often feels neglected and most of our time is spent in front of the TV. Turn off the TV and walk over to your kitchen. Give it a good, long look. What do you see? Do you see something you love? Do you see a place where you long to be? Do you see a place where your family can have fun, can spend quality time together? Do you see a place where memories can be made? Or is it just the room that everyone travels through. The place where mail gets dropped, the place the dog gets fed, the place where take-out is thrown on the counter, and the place where microwave meals are heated up? If you find yourself answering "yes" to the latter descriptions you may need a new crush. You may need to start flirting with your kitchen. You need to romance your kitchen, rekindle a love for recipes. Make it the place where love is created, shared and savored.

"There is no love sincerer than the love of food" George Bernard Shaw

No matter how small your kitchen, how humble your accessories, or outdated your appliances, anyone can create delicious food with what they have on hand. However, sometimes it takes a little new addition to entice us. Go out and buy a new pasta strainer, a cookie cutter, a new chef's knife, some bowls with a fantastic pattern, something new and exciting that you'll want to put to use. Reconnect with your kitchen and get inspired.   Get cooking! Pull out those dusty cookbooks you've never flipped through or look for those family recipes your mother once gave you. Call up your mother, your friend, your aunt, who made a dish you always loved, and ask for the recipe. Peruse beautiful food photography on your favorite recipe website to spark some creativity. Get those culinary juices flowing! There is nothing quite as satisfying as washing and chopping vegetables, stirring a sauce, roasting a chicken and having everything come together as a meal you can sit down and enjoy with your own thoughts, or over great conversation with those you love. Don't ruin a home cooked meal by eating it in front of the TV. Savor each bite slowly, reminding yourself of the effort you put into the food, you'll absorb the love and finish your meal feeling incredibly satisfied. When you have a healthy relationship with food and an engaging relationship with your kitchen nothing but good things will come.

"There is no sight on earth more appealing than the sight of a woman making dinner for someone she loves" Thomas Wolfe

You may think that to be an old fashioned quote, but this month, as you perhaps think of a way in which you can show someone how much you care for them, what better way than preparing something special in the kitchen.   Forget the candy hearts, the boxed chocolates or the cupcakes with red and pink frosting. Bake something from scratch in your kitchen! It's begging for you to dance with it and start a love affair. All it takes is some flour, some eggs, some butter and some sugar and chances are you can bake something unique. It's not suppose to look like it stepped out of a bakery, it's suppose to look homemade and only then can it truly say "I love you". And don't think you need another person in your life to express your love by way of your kitchen. Show yourself some love and bake yourself some cookies (after all, one is never truly alone in the kitchen). Your kitchen is yours, it's your family's, it's there for you to enjoy.

First published February 2010 © Copyright

The Happier and Healthier You
By: Leontine Armstrong

Your overall health is important to the longevity and happiness of your life. Keep yourself and your body happy and you will be ready for anything. Being happy with who you are inside and out is key to a fulfilling life. If you are not happy with yourself in any way seek for self confidence improvement. Self confidence and esteem is very important to your happiness. Being self confident in yourself can literally improve your mood, day, life, attitude, and much more.

Being healthy should be very important to all of us. Gaining a healthy lifestyle and maintaining it is just as important too. Try focusing on what makes you feel good about yourself and keep that in mind whenever you are doubting yourself or are feeling down. Don't concentrate on what others think of you to determine how you feel about yourself.   Also, remember that it is you who should care most about what you do with your body and life. Keep your self-confidence shining in your life. There are many ways to boost your self confidence. However, you have to realize the importance of self confidence.

- Think about how you feel when you are confident about yourself.
- Think about the long term affects of your self confidence.
- Think about why you are building self confident and hold onto that key idea.
- Think about what gives you confidence.
- Think about how you can utilize your confidence so that it reflects in your everyday life.

Your mental health is important as well as your physical health. So, why is it important to be mentally healthy in order to improve your physical health? Well, your mind determines how your body reacts to different things. Sometimes the body is strong while the mind needs to catch up by preparing itself for an activity. The mind needs:

- Sleep
- Rest
- Relaxation
- Constant stimulation

Sleep is necessary for your body and mind to function. Sleep should be a priority because your mind and body need to reboot. We need to pay attention to what condition our minds are in before we attempt to do anything mental or physical. It is important to make sure that when we get stressed we find some way to relax. Such as exercising by running, walking, jogging, swimming, or anything else recreational. Stress can have many negative impacts on the body, so make sure that your mind is just as healthy as your body. This is important for an overall synchronization of your lifestyle.

Just as your body gets tired, your mind gets tired too. Relaxation is important for each and every exercise you put your body through. Hopefully you can see now why exercise for your mind and body is so important to the overall you. You should love yourself for who you are because you are unique and wonderful in your own way. Loving yourself also includes keeping yourself healthy. Keeping yourself healthy will make you happier than you would have ever expected. So why wouldn't you want to keep yourself happy.

First published February 2010 © Copyright

Exercises You Can Do Every Day At Anytime
By: Leontine Armstrong

Have you ever felt so tired that you couldn't complete your work? Well, we all experience this once in a while. Our energy level drops down for several reasons during the day. We could be tired because we didn't get enough sleep or maybe we could be mentally exhausted. There are a numerous amount of reasons why we may have a loss of energy during the day. There are a couple of exercises you can try during your busy day to get a little boost of energy that may help you last throughout the day. However, don't despair, there are a couple of exercises you can try during your busy day for a little boost of energy. Follow these simple exercise routines to feel that energy.

Hand and Foot Presses
1. As you're sitting at your desk, place both of your feet flat on the ground.
2. Place your hands flat, palms up and underneath the desk.
3. Push your hands upwards while pushing your feet on the ground.
4. Hold for fifteen seconds.
5. Repeat at least three times.

Alternative Foot and Hand Press
1. As you're sitting at your desk, place both of your feet flat on the ground.
2. Place your hands flat, palms down on top of the desk.
3. Push your hands downwards on the desk.
4. Hold for fifteen seconds.
5. Repeat at least three times.

You can do these exercises almost anywhere. These exercises can increase blood flow in your body so that you are revved up and ready to go again. This can also help you concentrate by releasing some of your excess agitation or stress.

Walking The Stairs
Don't take elevators anymore. Try taking the stairs instead! Whether you are only two stories from your desired destination or if you're eight stories away, try taking the stairs. Not only is taking the stairs much faster than elevators, but you can also get a little bit of cardio in your day. During your lunch hour or during a quick errand, the stairs can give you that needed energy. The more you do this, the faster you'll get. Go ahead and try it. No matter how tired you are, you should try taking the stairs. In fact, sometimes the perfect time to push yourself is when you're tired. Trust me, you'll be happy you did every time. However, the times you didn't take the stairs you'll regret it. If you can't walk more than two flights of stairs just yet, go ahead and try to do three flights before you go into the elevator. Push yourself a little each time you take the stairs. Once you are comfortable with this exercise go ahead and try different approaches to stair stepping such as making your pace quicker or making a conscious effort to use every muscle in your leg as you step onto each step.

Parking The Car
Try parking your car farther away from where you normally park. Doing so will force you to walk more and get more cardiovascular endurance into your daily schedule. When you park farther away than usual, you will have no choice but to walk to your car. Think of this as tricking your body with you mind. If you aren't ready to park your car far away, go ahead and park it a little further each time, little by little, so that you are pushing yourself each time. Build up to it.

Why Try These Routines?
This is a great way to break yourself from bad habits of making excuses as to why you can't exercise. Adding in little routines such as these will boost your energy so that you can get through the rest of the day. After a few weeks of doing these simple and effortless exercises you will feel great about taking on challenges both at work and physically!

Note: Before attempting any exercises consult with your physician.

First published December 2009 © Copyright

Staying Healthy
By: Mehan Dossani

This season, staying healthy and not falling sick is on many of our minds. As the flu season picks up, colleagues bring colds into the offices and kids bring home germs from school. Knowing how to protect yourself from getting sick is important. The holidays brings busy lives and a lot of heavy, unhealthy eating. Additionally, the cold weather keeps many of us indoors, resulting in less activity during the day. We all need to do our best to keep our immunity strong and there are many ways in which we can do this.

Be Happy
Stress is one of the biggest culprits in weakening your immune response. Try to stay calm and relaxed this winter and holiday season. Don't wear yourself out, get plenty of rest, and stay positive. Spending time with family and friends can boost your mood, so take pleasure in quality time with those you love. Laughter is in fact, the best medicine. Take time to laugh every day, even if it's forced, many believe the simple act will put you in a better mood and boost your immune system. Take time to participate in activities that make you happy, bring out your creative side, and put you in a good mood. Turn off the TV, listen to some calming music, and curl up with your favorite book and a cup of herbal tea. You'll be glad you took a few minutes out for yourself and your immune system will thank you.

Fresh Air
Although the weather is getting colder, fresh air will do wonders for your immune system. Be sure to dress appropriately. In the spring, the weather tends to draw us outdoors, however, during the fall and winter seasons we must remind ourselves to get outdoors. Don't eat your lunch while sitting in front of your computer. Get out of the office for just a few minutes and get some fresh air and movement, which are both great for your immune system. While the sun may not feel strong during the winter, expose yourself to a good healthy dose and your body will be boosted by the Vitamin D. Additionally, many individuals experience a shift in mood in the winter as their bodies become deficient in Serotonin. Serotonin is a chemical that is found in the brain and is integral to a healthy body and its functions. There are many different factors that can affect the levels of serotonin in our bodies, including an increase in stress, lack of sleep, lack of exposure to sunlight, lack of exercise and a poor diet. Getting some fresh air and sun will give your body the opportunity to absorbs Serotonin and can perk up your mood.

Eating Right
Eating healthy is absolutely essential to a strong immune system. Though it can be extremely difficult to avoid sweets and dishes with lots of carbohydrates this time of year, these foods can weaken your immune system. Be sure to eat plenty of fruits and vegetables, which will improve your immune system and help prevent you from getting sick. Vitamin C is a power player in keeping your immune system strong, so eat lots of oranges, grapefruits or pomegranates this season. Dark greens such as spinach and kale, provide essential nutrients such as potassium, calcium and iron. Vegetables such as broccoli are also packed with antioxidants, which are natural cell protectors. Eat lots of lean protein which will also boost your immune system. Drink plenty of water as dehydration can lead to a weak immune system.

Wash Your Hands
Always wash your hands, especially before you eat anything or put anything into your mouth, especially gum. This time of year can be spent in crowded areas such as public transportation, shopping malls or holiday parties. Protect yourself from germs. Keep antibacterial gels in your office, in your purse, and in your car, so you are always ready to try and kill any harmful germs hanging around. As you begin your holiday shopping, keep your hands clean after touching busy doors, merchandise, and even after exchanging money.

You may even benefit from vitamin supplements, just be sure to consult with your doctor before taking any. Staying healthy is one of the most important things you can do for yourself, so try not to overlook simple steps that can keep you healthy.

First published November 2009 © Copyright

Good Morning Stretches
By: Leontine Armstrong

We all want to move around better without having to work hard for it. If you are limited in the amount of time you have in the morning, then you should try a few quick movements that will get you energized for the day! The importance of stretching in order to maintain flexibility is key when warming up your muscles. Second, doing some small and quick exercises in the morning will help strengthen you in the long run. The benefits of stretching are countless. With a few stretching exercises you can be energized for the day. Let's look at a few.

Benefits of Stretching
Muscle relaxation
Flexibility
Better coordination
Lower chance of injury.
Body circulation
Less stress
Mind relaxation
More energy

Stretching Routines
Stomach Stretch:
1. Lie with your stomach on the floor and stretch your legs behind you.
2. Place your hands on the ground and push up so that they are straight.
3. Try to hold it there for 15 seconds so that you get a good stretch.
4. Repeat as many times as needed.

Back Stretch:
1. Lie down with your back on the floor.
2. Put your arms flat on the ground next to your legs and raise your legs
    towards your head.
3.Touch the floor past your head if you are able to.
4. Hold your legs there for 15 seconds.
5. Repeat as many times as needed.

Leg and Back Stretch:
1. Sit on the floor.
2. Put your legs together in front of you.
3. Stretch your hands towards your toes.
4. Hold your legs there for 15 seconds.
5. Repeat as many times as needed.

Safety Tip: Never bounce when you are stretching. Bouncing will only injure you and can actually rip your muscle in a very bad way. When we do exercises we rip muscle so that we can build muscle. When you exercise you are building muscle and when you are stretching you are stretching your muscles. These are two different parts of an exercise routine and stretching will help lower the risk of tearing your muscles. Hold your stretching position for at least 15 seconds so that you can get a deep stretch before you move on.

Note: Before attempting any exercises consult with your physician.

First published November 2009 © Copyright

The Holiday Armistice
By: Laura-Lee Smith

        Halloween is behind us, yet we are still picking candy corn out of our teeth and dipping into the leftovers from the trick or treater's bowl. However the yearly battle has only just begun. We will barely take a breath after waking from the Thanksgiving induced food coma before we dive back into holiday parties, Christmas cookies in the break room, and quick stops to the the local mall gift wrapping centers. Deserts, stuffing, various meats, and side dishes aka "the enemy" are given a ceasefire agreement and become welcome friends, as we take second and third helpings. We are excited about the prospect of overindulging in the foods we deny ourselves the rest of the year and there is the added bonus of hiding our "trouble spots" in bulky sweaters, coats, and winter gear. However, before we know it the first signs of spring stir and we are faced with the spoils of the holiday.

Lets fast forward to early spring. Imagine you are casually waiting in line at the checkout counter, waiting to pay for your various food items -veggies mixed in with ice cream, which you've let slip past your defensive lines because it's been that kind of week. You look up and then you see it. Tucked among the "Jon and Kate drama" and the "What has Lindsey Lohan gotten herself into now" is a glossy magazine cover with those two dreaded words, "bikini season." Enter crash diets, 10 steps to having Megan Fox's body, etc. You'll look at your double stuffed Oreos and think, "I should put these back." But let's be honest, for some of us, those two words kind of make you want to down that whole bag between the grocery store and your house all the more. Then enter stress and plummeting self-esteem. For some of you the war will be won, and maybe that holiday weight will get lost by beach season. However, the cycle begins again as the summer ends and the weather cools down.

        The holiday armistice is not about denying yourselves the joys of the holidays. This isn't even about becoming a size 4 and fitting into a bikini. This is about becoming aware of the weight and stress merry-go round we find ourselves on year-round. For the average American, these holiday months have come to mean excess. We tend to overspend and overeat. There is an expectation to stuff your face and the holidays often bring about a certain amount of stress that makes us reach for those snowflake shaped yogurt covered pretzels. Now with our economic climate, this stress is twofold. The holidays can become so chaotic that mindless snacking on all of the treats brought into the break-room is normal. The key word here is mindless, and awareness is the best ammunition and at the very least a foundation for change.

This holiday season here are a few tips to keep the stress levels low and
the weight down.

- Instead of snacking on Terri's homemade Christmas fudge, bring your own healthy snacks to munch on at work.

- Try eating a hearty and healthy meal before taking on the masses of holiday shoppers so you aren't tempted to stop by the food court.

- Among the Christmas ham and turkey add in some healthier side options. Mixing in healthy choices into the holiday dinner spread will make bikini season less shudder-inducing and something to look forward to.

- Holidays are stressful enough, so there is no need to add future financial stress to it by charging gifts you can't afford or feeling guilty for not giving your loved ones the bountiful presents they might have been used to. Only purchase with your debit card or cash. Don't feel guilty. If you don't have the money, you can't afford it. Move on.

- Most importantly, amidst all that hustle and bustle take a moment to breath. Go to the gym for some alone time, yoga, or a moment to meditate in a hot bath. Do something good for your body. Remember yourself not just during the holidays, but all year long.

        The holidays will be over before we know it and a new year will be upon us. Instead of resolving to resume our battle against food and become a size 4, we should resolve to be good to our minds, our bodies, and our checkbooks. Sometimes we allow ourselves to let stress pile up, so we should always allow ourselves to indulge. However, as the age old saying goes, "Everything in moderation." Adhering to this saying will make us realize that there is no need for an all-out war against food. Maybe it's time to sign that peace treaty once and for all.

First published November 2009 © Copyright

What Are You Drinking?
By: Mehan Dossani

As the weather cools down and it officially becomes fall, take a moment to think about what you are drinking. In the summer, when it's hot and we are sweating, it's often easier to think about drinking water to quench our thirst. As the weather cools we often forget to drink water as our bodies naturally feel cooler and we don't feel the urge to cool it down with a tall glass of water. In drier weather we actually need to be drinking more water, so don't forget to be drinking plenty of this essential nutrient. Yes, water is a nutrient, vital to our health.

H20
Doctors have always agreed on the fact that drinking water is the single most important thing for your body. Water is essential for all functions of your body. Your body requires hydration and drinking water is easy. Drinking water helps keep your energy up, rejuvenates your body, makes you less moody, and improves your skin and your overall health.

Did you know that drinking warm water is actually better for your body than drinking cold water? Warm water helps your body digest food. Many doctors suggest drinking a glass of warm water first thing in the morning, before drinking coffee or eating anything. It actually wakes up your metabolism better than anything else. Add a slice of lemon for added Vitamin C!

Caffeine and Wine
Many of us look to caffeine as a quick source for energy. While there is nothing wrong with enjoying a nice cup of coffee in the morning, just be mindful of just how much caffeine you are consuming. Did you know that caffeine interferes with our bodies' ability to absorb calcium, an absolutely essential nutrient for women? Caffeine is also a diuretic, which means you should be more conscience of how you are balancing your water consumption with your caffeine intake. Coffee provides a quick jolt of energy, but too much coffee with too much sugar means your body will crash just as quickly as it was lifted. This holds true for energy drinks which provide an unhealthy jolt of energy for your body. If you had a glass of wine with dinner drinking water before you go to bed is even more essential as alcohol greatly dehydrates our bodies and hurts our ability to have restful sleep.

Tea
Try more gentle ways of providing your body with some caffeine, such as drinking tea. Green and white teas will provide your body with a more balanced amount of caffeine. Try and stay away from black teas such as Earl Gray as they often have as heavy a dose of caffeine as strong coffee. Green teas are even proven to be packed with antioxidants which work at keeping your body healthy. Drinking herbal teas is also a great way to stay hydrated, and calm your body down after a hectic day. As the weather shifts and we become prone to falling sick, remember to drink tea to sooth a throat that may become sore (and adding honey will taste even better). Keep tea bags in your purse so that no matter where you are you can make yourself a cup. Even if you are traveling, asking for some hot water is easy to do everywhere.

Soda & Juices
While we may want to drink sodas or juices throughout the day, try and stay away from these overly sugary, processed drinks. Just try and stick with water. If you really don't like the idea of not having a glass of juice in the morning then try this trick: pour yourself ¼ glass of cranberry or orange juice and then fill the remaining portion of your glass with plain, sparkling or seltzer water. This will significantly cut back on your sugar intake and increase your water intake. Don't be fooled into thinking diet sodas or diet energy drinks are a good low-cal, guilt-free option. Your body would much rather have a glass of water than a sugar free soda as consuming sugar-substitutes tricks your body into pumping out insulin unnecessarily which is harmful to your health.

How to Drink More Water
Don't feel guilty about purchasing cases of bottled water, as long as you recycle the bottles after using them. Keep a bottle of water everywhere - in your car, at your office, and in purse. If your office has a water cooler, keep a reusable bottle or cups on your desk as a constant reminder to be drinking water (if you are using reusable bottles just make sure to keep them clean by washing them thoroughly). Making small changes like keeping a pitcher of water with a glass next to your bed will make a big difference. We often slip into bed, feeling as though we are a little thirsty, but are too lazy to go all the way to the kitchen.   You'll be surprised how often you'll reach for a glass of water before you go to bed, which will help you sleep better and even make you wake up feeling more refreshed.

Drinking water and staying hydrated is easy to do, as long as you are conscience about it. Make drinking water a priority in your life as it will improve your overall well being. Living healthy and feeling good starts with you. Here's a toast for more water, tea and great healthy habits.

First published October 2009 © Copyright

Finally, An Exercise Routine You Can Stick To!
By: Leontine Armstrong

Typically, it takes a few weeks to turn a discipline into a habit (just make sure it's a good habit). In order to establish a routine there are several important key elements to follow. These key elements are intertwined with different stages that you will go through when you are working towards your ultimate goal. Just a few changes will make all the difference if you stay determined to achieve your goal.

An Encouraging Technique
Encouragement is important not only to help motivate you in whatever achievements you choose to pursue, it also boosts your enthusiasm to continue the great work. Whether you are working hard at losing weight, working out, trying out a new sport, balancing your diet, or any other ambitious goal; encouragement is one element that helps you move forward. Don't undo all the great accomplishments you have already worked so hard to reach. Encourage yourself in anything you do and don't lose hope when you hit a speed bump. We all run into difficult situations and get discouraged at times when we don't immediately see or get the results we were hoping for. When you keep yourself encouraged you will notice your progress and continue to reach your goals.

Letting yourself down won't do any good for you. Encourage yourself to be patient. You should keep reminding yourself that you are working towards a goal and it takes time to reach that goal. Try not to stress about not getting further than you expected. Remind yourself of everything that you have already done and keep encouraging yourself!

Looking for encouragement from friends and family will also boost your confidence in keeping up the great work. Just remember that you can do anything you want but it just takes a little work. Nothing is worth anything if you don't work hard to earn it. Let friends and family know of your goals so that they can support and encourage you.

Setting Reachable Goals
Try setting goals that you want to reach. Set small goals that you know you can meet and then expand upon those. You can do this by creating a schedule so that your routine is set. Let's say you are planning a workout regiment that you want to try. Start by writing down the final goal you want to reach. Next, break it down to the small steps you need to take to reach that big goal. Having small goals to complete before you reach you big goal can keep you on track with your routine.

Pacing yourself is very important so you don't feel overwhelmed when you are doing all of your hard work. You don't need to try to jam in everything at once, doing that will actually discourage you because you'll be thinking too much about the next goal while you haven't accomplished the first goal. Pacing yourself can assist you in making a smooth transition into a routine.

The Importance Of The Setting Stage
Setting your goals realistically is another key element in your daily routine. Let's say you create a schedule for working out it will be easier for you to stick to your schedule if you set a weekly time frame. Creating excuses for why you can't workout such as being tired or too busy will not be a deterrent since you know you need to stick to your schedule. Also, creating goals to meet on a specified timeline will help to remind yourself that you will only get your desired results if you work for them. Keeping a schedule of what you will be doing will help you stay organized and achieve your goals.

Tips: There are several stages that you may go through before you reach your goals so try to break down your goals in fragments. You will become more motivated to continue as you accomplish each goal individually.

Exercise Tip: Everyone's exercise routine is different and you'll figure out what is best for you in due time. Make sure that you are putting safety first as you keep working towards accomplishing your goals.

First published October 2009 © Copyright

Eating Well Is Simple
By: Mehan Dossani

We all have those days. We're in a race against the clock and we don't slow down until we slip into bed, only to wake up and do it all over again. Often those days include a fog of unsatisfying snacks and unhealthy food that was fast and cheap. Our priority becomes simply getting everything done and what we put into our bodies takes a backseat. It's those days that we are truly doing ourselves a disservice and our actions are doing us harm: what we put into our bodies has both short term and long term effects. While it seems there simply isn't enough time to eat healthy all it takes is a simple and straightforward plan to be successful. As the saying goes, you are what you eat, and therefore it's essential to ensure you are eating healthy. Eating well means you feel better, you have more energy and when you are proud of what you have put into your body your confidence shines through. Once healthy eating becomes part of your routine you'll forget the days when you thought you didn't have time to eat well. It soon will become easy to ensure loved ones in your life that look to you for guidance are also eating well. So as summer comes to a close, schools reopen and your days grow busier, take a few minutes over the weekend to plan ahead. It's simple and well worth the time.

Fruits and Vegetables
Browse the grocery store inserts to see what seasonal fruits, vegetables, and lean proteins are on sale. Sign up on online for additional grocery store coupons and to receive emails on what fresh foods are on sale that week. Spend some time each Sunday prepping ahead, washing and cutting vegetables for use throughout the week. Pack your lunch the evening before so you don't risk the lack of motivation a sleepy morning can bring.

Morning and Breakfast
Always make time to have something for breakfast. If you run out the door on an empty stomach you will find yourself making an impulse decision later in the morning. Start off your day by making good decisions with what you eat. Yogurt, fruit and oatmeal are great options for the morning.

The Magic of Tupperware
Try and bring Tupperware containers of salads to work or to school. Fresh vegetables keep extremely well mixed with orzo and cous cous. Both these pastas can be found at any grocery store and simply need to be boiled with water. They can be kept for several days in the fridge and can be seasoned with salt and pepper and tossed with fresh vegetables such as cooked eggplant, peas, chopped bell peppers, spinach and arugula. Instead of buying precut fruit, buy whole fruits and cut them up yourself and store in tupperwares. It only takes a few minutes. They will taste better and your dollar will go much further. Buy baby carrots for an easy vegetable to transport and snack on.   Edamame (soybeans) also makes an incredible snack or side dish. Toss boiled, shelled edamame with some peas and goat cheese and a spoon of mustard for a wonderful side dish.

Snacks
Sometimes our days are so busy we don't even realize we are hungry until we hear our stomachs growl. Snacking is fine, as long as we are snacking on healthy food and food without processed sugars. Snacks high in fiber will keep you full longer. Keep snacks everywhere so you are always prepared and never need to make a beeline toward a vending machine and run through a drive through. Keep snacks in your car, in your purse and in your office. Keep a bowl of fruit such as bananas and apples not in your kitchen but on a table by your front door so you never forget to grab some fruit as you head out. Buy granola bars high in fiber with natural sweetness from dried fruits to sustain your energy. Keep ziplock bags of power nuts such as almonds. If you get salty cravings store ziplock bags of pretzels or rice cakes. Dark chocolate makes a great healthy treat and will satisfy your cravings more than milk chocolate.

H20
Always stay hydrated as drinking lots of water throughout the day will keep your energy up and make you more alert. Water helps your body flush out toxins that slow you down. We all have moody days where the slightest inconvenience brings out our irritability. Did you know that being hydrated has actually been shown to improve your mood? And an added benefit is that drinking plenty of water keeps you feeling less bloated and makes your skin look better! Try and avoid a large afternoon jolt of caffeine and instead drink some herbal tea to provide a nice balance.

You can start making healthier decisions with what you eat now. If you plan ahead, your fridge can be full of healthy options and you won't be tempted to order take out or eat fast food. When you eat well, you feel better and more confident. Show the world the best version of yourself: a healthy and happy one.

First published September 2009 © Copyright

Fall In Love With Fall Sports
By: Leontine Armstrong

Fall In Love With Fall Sports
Being outdoors is good for your body and your mind. You can think clearer when you feel good both physically and mentally. The fresh air and the beautiful sights will stay with you forever. As summer comes to a close and we all go back to work or school, remember that keeping yourself healthy is going to get you through the day and it keeps you going well into the night. There are many activities you can do that are more convenient than you think during the fall season. There are countless opportunities for outdoor sports in the fall.

Hiking
You can go somewhere beautiful on a day hike which takes a minimal amount of packing and planning--it's easy. First, simply go onto the internet and search for your closest hiking trail. You might be surprised to find that hiking trails are actually everywhere! If a trail isn't your level yet, go ahead and just walk around your neighborhood with friends or family. There are many different levels for beginners all the way up to advanced. There is a wide variety of trail levels, so be sure to pick a trail that suits your skill level. Be careful not to make your first hike a hard one because you don't want to discourage yourself. The key to starting easy is so that you can work your way up to the more difficult levels. If you're thinking of getting back into shape or you just want to go on an adventure, hiking would be great for you. Also, be aware that there is less oxygen the higher you go in altitude and you should take breaks as you go so as not to hyperventilate or suffer from hypoxia.

What to bring on your Hike:
Hiking will wear you out if you aren't used to it so it is important that you have the right equipment. Water is necessary for any activity and you should bring plenty of it on your hike. Snacks and a lunch should be brought since you will be using energy and burning calories. These are essentially a must since you will be using energy and burning calories so replenishing your system will keep you going. Snacks such as granola bars, trail mix, apples, sandwiches and any other non perishable food items will be perfect. Some equipment you should have is: hiking boots (or for a quick substitute, tennis shoes), a first aid kit, insect repellent, sunscreen, sunglasses, camera and film, personal items and clothing. The type of clothing you want should be breathable and warm in case of any change in the weather that may occur during your hike. Checking the weather before you plan to go on your hike will help you bring appropriate clothing. An article of clothing you shouldn't wear or bring is jeans because they are heavy and if they get wet they will weigh you down while at the same time taking a long time to dry.

Kayaking
Another fun outdoor activity you can choose to try this fall is kayaking. It is still warm enough to go into the water and if you want you can wear a wetsuit. Normally you might think it isn't safe and it won't be fun. However, once you try it you'll want to do it again and again. Renting kayaks and taking lessons will benefit you in more ways than one. You actually use your whole body when you kayak. Your lower body is keeping the kayak balanced while your upper body is rowing the paddles in the water. There are different types of kayaking you can do. Start off easy by kayaking in a lake and then you can move onto ocean, sea or river kayaking. It is very fun and will give you an experience you will treasure forever.

What to bring on your Kayaking trip:
You will need a life preserver, water, snacks, sunscreen, sunglasses, camera and film, a wetsuit and other personal items you wish to bring. Being prepared with zip lock bags to protect your items will keep them from getting wet in case you fall into the water.

Mountain Biking
A really interesting and challenging outdoor activity you can try is mountain biking. It's just as much fun as you could imagine. You can go on outings with friends and family who might enjoy this experience with you. Mountain biking will put your endurance to the test and push you farther every time you step on that pedal. Mountain biking is fun because you can coast or pedal fast depending on what kind of terrain you are on. This activity is fun because your body is centered on your bike and your legs will be propelling you further as your trail goes on.

What to bring on your mountain biking trip:
Having a helmet and other protective gear such as knee and elbow pads will help to reduce the risk of you injuring yourself. Safety is important to remember and practice in anything that you do. With mountain biking you will be working your body extra hard and you will want to bring snacks, water and other necessary items such as a first aid kit, sunscreen and sunglasses.

Snowboarding
As the winter months roll on in you can try snowboarding. It is a very fun and challenging sport. Many people get discouraged if they can't stand up immediately and be an amazing snowboarder like the pros. Please don't discourage yourself. Life is all about learning new things and trying them out. So, if you like the snow and you want to try a winter sport you will love snowboarding. With snowboarding you will be working your entire body. It gets easier the more you do it and its worth trying at least once.

What you need for Snowboarding:
The gear you will need is simple and easily found at stores that carry outdoor equipment. Gear that should be used and is not limited to: snowboarding pants, snowboarding jacket, warm long sleeve shirt, water proof gloves, warm socks, beanie, snowboarding boots and snowboard. Be prepared to fall in the snow and get wet. Bringing extra warm dry clothes for later would be a good idea.

No matter what activity you chose to do it is a good idea to alternate weeks and activities so that you don't get burnt out trying a new sport you aren't used to. Trying a new activity can help you enjoy exercising and working out. Different sports target different muscles in the body. Remember that when you are trying something new you might get discouraged if you aren't great at it immediately, however, don't give up. If you enjoy it stick to it.

These activities give you a chance to enjoy nature while shaping your body and mind. Once you find a fall/winter outdoor activity that you enjoy, fall and winter seasons will be full of fun. You never know what sport you will love until you try it. Every experience opens another door to new inspirations and adventures. Don't let them pass you up.

Tip: If you enjoy any one of these activities listed above you may also enjoy the following: rock climbing, snorkeling, surfing, skiing or wake boarding.

Note: An important concern when you are doing these activities is to never do them alone. You should always have at least one other person with you so that if anything happens to one of you the other can be ready to assist whether you are in the middle of nowhere or right down the street from a phone.

First published September 2009 © Copyright