Lunch hour is not about food anymore or at least that’s what modern people are trying to demonstrate. Instead, people get their errands done and forget that the lunch hour was designed for what the name says, your hour at noon.

photo by dariuszka

One hour in the middle of the day means work for most of us. We grab a sandwich but we still have the phone connected to our ear talking to producers and clients. This is not healthy and people should change from such a habit.

Elvis Has Left the Building

No matter if you’re working in an offices building or if it’s in the comfort of your own house you should relax for a few minutes. Go outside even if it’s just for two minutes. Walking helps and so does seeing other people.

Changing the air (real air vs office air) is a fast-mode to recharge your batteries.

Power-napping

More and more studies explain how you can benefit from a 10-15 nap. Have you seen that after a good night sleep your mind is focused and you’re very productive? Same happens after a short nap.

“Your nap will refresh your mind and put a whole new perspective on the afternoon, because it breaks the tension of the day,” says Dr. Farrell.

A Healthy Lunch

If you plan to do the above you’re on track, but if you go back to your office and have a pizza or fatty, high-calorie foods this isn’t my idea of healthy eating.

The options are simple. Find a restaurant that serves healthy food,take a friend with you and eat out. The other one is packing leftovers from home. You should include fibers and protein because they give you power to finish your day.

Daydreaming

Just like napping for a few minutes, daydreaming in the park could be just as good. Take a mini-mini-vacation, leave your mobile phone at the office and head out to your favorite spot. How about meeting your girlfriend/boyfriend or wife/husband to kiss, laugh and hug? If you agree that this could be fun, I’m sure you’ll do it.

These are a few quick tips to improve your lunch break that worked for me. I’m sure they will work for you as well, but you may have your own habits. How about sharing in the comments below?

Everyone wants healthy looking hair. Looking through dozens of sites with tips on how to get healthier, shiny hair, I compiled the best tips for my hair and yours. In fact, it seems relatively simply to give your hair that extra shine and bounce without spending hundreds of dollars.

My hair is important to me. However, I know I don’t have the time or money to buy those 50$ bottles or to go to a hair salon every day. The long day can be stressful on your hair. Heat and cold can damage it, the pollution can make your hair look grimy and unattractive, and finally, split ends just look bad.

The tips below show how hair is not as hard to take care of, as I thought, and can save you a fortune.

1.Brush before bed. Everyone agrees that this will remove dirt and damaging particles. It will also stimulate circulation which, in effect, allows for the increased production of natural oils that gives your hair that shiny look.

2. Use a pH balanced shampoo. Make sure that it is designed for your type of hair, for example dry or oily hair will need different products.

3. Rinsing with cool water will give your hair extra shine.

4. I’ve heard from many friends to leave conditioner in overnight. Apparently, this is not a good idea. The only conditioner that should be left in is one that indicated to do so. Why is leaving conditioner in bad for your hair? Simply put, it can damage your beautiful looks.

5. Use moisturizers to add shine and prevent damage caused by dry hair strands. Make sure you follow the directions to maximize the effect.

6. “Air dry” your hair if possible. If you live in a cold weathered place however, make sure you blow dry it before going outside. Freezing the wet hair will damage it.

7. Wait until your hair isn’t soaking wet before brushing. Soaking wet hair is elastic like and will be more easily damaged.

8. You are what you eat. Eating healthy will produce healthier looking hair. Drinking plenty of water will make sure your hair is moisturized and add extra shine.

9. Trim the ends of your hair every now and then. This will get rid of damaged; split ends and allow your hair to grow longer and healthier.

10. Shape.com suggested using an ionic dryer. According to this site these hairdryers “bathe your hair in negative ions, which help break up water molecules faster and cancel out hair-damaging positive ions”. As a bonus, the amount of time spent drying your hair is cut in half.

Did these help, or can you add your own?

photo by flannalette

Have you been thinking about starting a new exercise program but do not know where to start? Have you just started a new program and do not know where to go from there? The following few tips should be taken into consideration before and during your new exercise program!

1. See a doctor before. This is crucially important. You should tell your doctor about your plan to start exercising so that your blood pressure, your lungs and your heart can be monitored! You might even need a specialized plan when considering your condition. This is where a trainer will come in handy.
2. Go slow. We all want to lose that 20 pounds in one week. We all want to see changes right away and we might either take too much on at once or get discouraged and stop. I suggest planning each routine and taking note of your weight every week. That way, you can see the pounds going down on paper though you might not be able to see the changes on your body.
3. Go with someone. I am sure either your boyfriend, girlfriend, friend or family member wouldn’t mind getting in shape with you! Going with a friend is a great motivating factor. Not only will you keep each other on track, it will make the experience that much more enjoyable!
4. Eat right. There is not much point in working out when you eat fast food three times a day! Though exercising would be better than nothing
5. Go even on holidays. Some people tend to slack off when holidays or days off come around! Even if you are traveling…your hotel could have a gym where you could work out or a simple jog every morning could be just right.
6. Spice up your routine. Doing the same thing can get boring, so have a few routine workouts planned, and alternate them!

The hardest part of any exercise program is starting it and then maintaining it. These tips are a good guideline to get yourself into gear to start and keep exercising. Your physical and mental health will benefit from the efforts you put out so Get Exercising!

[photo by tisfitness]

Are you the type of person that takes you a long while to fall asleep? Does your mind wander keeping you from those well deserved and much needed hours of sleep? Following some of the next following tips might just help you get the rest you need and help you perform better the next day!

1. Sensory deprivation!

Make your bedroom as noiseless and as dark as possible. That means, turn off your computer, pull the blinds and do not sleep with a night light. This will not only help you get a better sleep but this affects many levels of functioning from reductions of epinephrine, norepinephrine and stress hormones, to better memory retrieval. It helps, of course, with recovering from mental and physical wounds from the day, and boosts creativity. It helps reduce tension, anger, depression and confusion. There is a reason they say to “sleep on” an important decision!

2. Are you a thinker?

Does pondering the course of your life keep you up at night? Worry, stress, anxiety keep you from getting those precious hours of sleep? Well, going to bed 30-60 minutes before your intended bedtime might reduce the side effects of your troubled mind keeping you up late at night.

3. Make your bedroom your sleep haven.

Do not watch television or movies in bed and do not play video games or make your den in your bedroom. Your brain will start associating your bed with ‘playtime’ making it that much more difficult to fall asleep.

4. Do not sleep during the day if you are having trouble at night!

My teacher, a therapist, once had this man come in saying that he needed help sleeping! That he suffered from extreme insomnia at nights. After a few sessions it was revealed that the man took naps during the day! So, my teacher simply suggested not sleeping during the day. The man came back a week later saying that he could finally fall asleep at night that he never thought that sleeping during the day was connected to sleeping at night. A silly example, but sometimes people do not make the necessary behavioral connections.

5. Avoid drinking a few hours before bedtime.

If this is impossible, drink as little as possible. I’ve had the experience of drinking a lot and getting up to go to the bathroom several times during the night. I felt like I had been hit by a steam roller the next day, having probably spent more time up and getting back to sleep than actually sleeping.

6. Finally, are you restless?

Warm up your blanket or sheet in the dryer for 10 minutes. Even try a microwave heating pad under your blanket. The warmth will relax your muscles, make you feel cozy and give you an all around better sleep.

So add these new nuggets to the 9 Steps to Getting a Good Night’s Sleep already posted on the site and you should be snoozing your way to a good night’s sleep and be chock full of productivity the entire next day.

[Photo Source: JanesDead]

Currently, I am studying in the field of abnormal psychology. When one thinks of mental health, as in mental illnesses such as depression and obsessive compulsive personality disorder, one does not often associate these as manifesting in childhood. The reality is, however, that mental illness is a lot more predominate in children than once thought. The growing research in this area is on one hand very illuminating and informative but on the other hand very dark and saddening. Perhaps the most dark and saddening realization in the past years is that children as young as five or six can be thinking of committing suicide. What is even worse is that some, actually have a plan to do so.

Childhood is rich in emotional experience. This is a time when the human being learns to consolidate their emotional experiences to be able to understand themselves better and to be able to communicate with the outside world. What could go so wrong that a child would want to end their lives?

Although not completely understood to date, some indicators of depression have been pinpointed and include:

1. There can be a loss of interest or enjoyment in activities.
2. The child may experience a persistent sense of fatigue or loss of energy or on the other hand the child can be quite rambunctious and not able to sit still for a prolonged period of time. There may be fidgeting or pacing repeatedly as if trying to release pent up energy. This of course can cause an inability to concentrate.
3. There may be outbursts, crying or yelling for no apparent reason.
4. The depression may also manifest itself in somatic complaints, such as persistent headaches and pains in the body.
5. Change is a big indicator, as in change in sleep patterns, change in eating patterns etc…

The important thing to note is that if a child expresses suicidal thoughts or feelings, even in jest, or if there is an indication of substance abuse at a young age, (as young as five or six), to bring the child to a mental health professional (school counselor, hospital psychiatrist or psychologist, community worker) or consult online help forums or even telephone hotlines. There are many resources out there to help children get through their difficulties! One just needs to know the signs that the child is suffering.

People seem to listen to other people when it comes to diet and healthy habits. They tend to ask around if anyone has a new diet to follow or what foods should they eat. The answers are extremely various, depending on what everyone experienced.

I am going to tell you 9 brief healthy tips, that you won’t get by stopping at your doctor’s office for a common consultation. Here are small secrets that you can use for the better.

1. Walk more often. In a world where the car is the supreme transportation device, people tend to walk less and less. That’s not a good thing if you think that walking is great exercise for the skeletal system or for your cardio condition. You shouldn’t walk 8 hours a day, but do it three times a week for half an hour. That won’t only help your bones and heart but will also relax your mind.
2. Avoid places where people smoke. Of course if you are not a smoker you should avoid places with lots of cigarettes smoke. Latest studies revealed that passive smoke is much worse for your lungs and heart even if you spend only one hour a day. Now if you are a smoker, quit.
3. Sleep enough. On average, 8 hours of sleep each night are enough, but it’s very important to choose when to go to bed. Sleeping less, puts your immune system at risk because it’s weakened and stress hormone production raise. When you don’t sleep enough metabolism slows down and you may get fat.
4. Eat more vegetables and fruits. I bet you hear this anytime, but you should know that’s extremely healthy. Vegetables and fruits are the engine of our body because they are full of energy. Eat them fresh to benefit from their vitamins and nutrients.
5. Eat more fish. Fish is rich in iodine which is vital for the thyroid function, is a “white” protein that contains “good” saturated fats and omega-3 fatty acids, which keeps cholesterol levels under control and helps against depression. However, if you are pregnant try to stay away from big marine fish (like sword fish) because they are high in mercury.
6. Don’t hide your anger. Scientists figured it out, and it looks like hiding your anger will only lead to headaches and heart diseases. Do something with that negative energy: running, swimming or talk the problem to solve it.
7. Get a pet. Did you knew studies reflected that people that own a cat or a dog are rarely diagnosed to heart diseases? Having a dog around your house is a really good way to keep stress and depression away, and that is because it restrains the stress hormone from being produced.
8. Don’t ignore dietary supplements. We can create our own balanced diet but we will never be able to give our body all the nutrients it needs just from the food we eat. Take vegetables for example. If they are not fresh they lose a few of their vitamins so you could take dietary supplements to cover your body’s needs.
9. Don’t get obsessed with health or diet. If you will think every single minute about those things you won’t be able to focus to what you’re target is, be it at work or home. Keep in mind that less or more is never good. Try to find your balance, and if you really need to eat a piece of chocolate, do it because the world won’t collapse.

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Photo from Dawdles

Chances are if you have bad breath, you know it!!! I’m sure you’ve tried to mouthwash, mint and breath spray it away all to no avail. Before giving you some tips to help, let’s first look at the causes.

Causes of bad breath

1. Dirty Mouth: The most common reason for bad breath is an unclean mouth. Bad breath is caused by a build up of bacteria so keeping you mouth clean is your #1 priority.
2. Gum Disease: Just a more extreme case of an unclean mouth. The bacteria gets below the gum line, where you personally can’t get to it, and causes infection.
3. Dry Mouth: Lack of saliva leaves no moisture to wash away bacteria.
4. Smelly Foods: Foods like garlic and onions are an obvious reason for bad breath.
5. Ketosis: Is caused when the liver converts fat into fatty acids and keytones. This is usually as a result of a high protein, low carb diet.
6. Illness: Bad breath can be the result of diabetes, acid reflux and less commonly liver or kidney disease.

Now that we know the common reasons for bad breath let’s take a look on how to cure it.

Cures for bad breath

1. Keep a Clean Mouth. Brush, floss and scrap your tongue at least 2x a day. If you wear dentures make sure you take them out and clean them thoroughly also. Change out your toothbrush every 3 months to avoid a build up of bacteria on the brush itself.
2. Visit a Dentist. Get a regular dental cleaning and checkup for gum disease.
3. Drink plenty of fluids, preferably water. If your environment is very dry, avoid dry mouth by using a humidifier.
4. Avoid Smelly Foods. If you don’t put it in your mouth, you won’t have to try and get rid of the smell.
5. Eat Carbs. Eat a balanced diet that includes carbs to avoid ketosis.
6. See Doctor. If you have tried everything else and still suffer from bad breath set up an appointment with your doctor. Explain the steps you’ve taken and the lack of results. You may be sent for tests to eliminate the possibility of a more serious illness.

Everyone suffers from a bout of bad breath now and then. The fortunate among us, grab a toothbrush or a stick of gum and problem solved. For those that have a chronic condition hopeful some of these tips will help.

Everyone snores occasionally but it’s a problem if you are disturbing yourself, your sleep partner or your neighbors. Snoring interrupts sleep patterns which can lead to sleep deprivation. The effects of deprivation can include low energy, foggy thinking and daytime sleepiness. The lack of oxygen flowing to the brain that occurs when someone snores can lead to diabetes, high blood pressure and stroke.

With all that could go wrong from your snoring, which could include sleeping on the couch, here’s a few tips that might help you out.

1. Lose Weight - if you are overweight, lose it. Excess fat around the neck can cause the airway to block so exercise regularly to develop good muscle tone.
2. Sleep on your side - most people snore less or stop snoring if they sleep on their sides. There are gadgets made to prevent you from rolling onto your back but the simplest is to sew a tennis ball into the back of your pajamas.
3. Elevate the head of your bed 4″ - This will force your tongue and jaw into proper position that can reduce snoring.
4. Stop smoking - smoking damages the respiratory system.
5. Don’t eat before bed – especially dairy products as they build up mucus that can obstruct airflow.
6. Don’t drink alcohol before bed - Alcohol will relax your central nervous system and cause the muscles of your throat and jaw to relax.
7. Avoid sedatives - for the same reason as avoiding alcohol.
8. Fresh air - keep the room well ventilated and at least 3 degrees cooler than you do during the day. If the air is very dry use a humidifier to add some moisture back into the air.

One small tip for the person being subjected to the snoring…Go to bed before the snorer. Go early enough so that you have the chance to get into a deep sleep. Usually a deep sleep will prevent you from hearing the noise.

If these tips don’t help the next stop is the doctor’s office. There are medical gadgets that might be useful or there are medical procedures that can be done to eliminate snoring. However, if you or your partner stops breathing while sleeping, this is a sign of something much more serious. Make an immediate appointment with your doctor to discuss and be tested for sleep apnea.

You thought that training, no matter how hard or in any conditions, is good? You have it wrong because your body will not think the same and you may end up exposing yourself to accidents. You should also understand that without a proper diet, fitness is nothing and you are not going to get the results you want. Here are our tips for better fitness.

1. Adapt the program to your needs. You can browse the web for fitness programs and rest assured you’ll find a lot, but keep in mind that those are general training ideas which you should improve just by making it very personal.
2. Too much of a good thing is never good. Think wisely because too much training is not going to give you any healthy benefits but more stress to your muscles. Don’t stay longer than 90 minutes at the gym and try not to exceed 4 days a week, because you will end up exhausted and set yourself up for accidents.
3. Change routine. How would you react to eating exactly the same thing every day? The same can happen with your exercise. If you have a good program and alternate group muscles, cardio exercises and maybe swimming you’re going to be much more motivated. Another reason is that our body has a very good memory, and will not improve much because it already knows what you’re going to.
4. Secret revealed for six-pack abs. Sit-ups, crunches, lifting legs are all good but for strengthening your ab muscles. Those kind of exercise are not going to take the fat away because you need to change your diet and to start some cardio training on the thread-mill. This is only way to lose fat.
5. Stretching is good. Everyone stretches even if it’s involuntarily. In theory it’s said that when you stretch your muscles gain flexibility and mobility so you should do it not only before you start training but even at home. My advice: don’t stretch for more than 7-10 seconds if you’re young and still growing, otherwise try not to stay longer than 30 seconds. Benefits of stretching are better mental health, less painful menstruation for women and less accidents if you do it before training.
6. Cardio is good, but diversify. If you are more or less over-weight then I am sure your first pick was cardio exercise, which in fact is good, but you should think that the biggest “factory” that is going to consume fats are your muscles. Why do you need those fats “eaten”, because this is how you lose weight. Cardio training will not get you muscles, therefore you should include weights in your program.
7. Proper breathing helps. Many will say that I have an addiction with breathing because I always advise to breath properly, but I do not. Breathing is extremely important to concentrate and for bringing oxygen to your blood, so you should do it the right way, if not each and every minute, then at least when you train.
8. Protect your heart. No one will give you any medals or build you a statue if you will run on the thread-mill hundreds of miles in just a few hours. Our heart is not designed to run full speed for a long long time, therefore make sure you take breaks when you’re training and make sure your not lifting excessive weights. Remember you’re going to the gym to train not to win the marathon.
9. Remember your friends. How can this be called advice you ask? If you are going to train every day just to lose those 5lbs that you want gone, I am almost sure there will be less time for going out, fun or for meeting friends. They may feel neglected and hurt which you don’t want. Remember to make time for a coffee with your best friend or a movie with your beloved. Why not get a friend with you at the gym, this way you can talk while you exercise.

These are a few tips that will make you achieve what you thought of. Hope they help.

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For most of us going to the doctor is a tough choice. You need to get the family yelling at you for being irresponsible and that you could die, before you make a visit to the hospital. This could be the sign of a bad communication between you and your doctor or maybe just being afraid of finding out your problems. So here is what I could think of, when it comes to your doctor.

You have a great doctor if …

1. He is easy to be found. I am not only talking about finding him at the office during working hours, but mostly outside those hours. Getting a “phone-consultation” for your urgent issue would be really helpful if the problem is not a matter of life and death. It can spare you a trip to his office if he can help you out on the phone.

2. He is friendly. A real doctor should know how to make you feel comfortable no matter what problem you experience. A real doctor has his ways of making you come to a check up. He should be a medical specialist and a human specialist, too.

3. Knows how to listen. I’ve been to a few doctors that always jumped to conclusions when I had to tell the story of why I am in their office. They always stop you when talking and they always know better what really happened. A real doctor won’t make you feel unpleasant with the problem you’re presenting, because he knows how to listen.

However not all people are good, so neither are all doctors. Therefore, you should know when a doctor is not good for you anymore and you should change him as soon as possible because it’s not in your best interest.

You should change your doctor when …

1. He only talks super technical terms. The common person, that has little experience with hospitals or doctors, won’t understand those super tech terms that describes illness. Unless your doctor gives details in “earth-terms” you will not really understand what’s wrong with you without the use of a medical dictionary. You and your doctor should speak the same language.

2.You’re buried with medical treatments. That’s not a good sign. It’s either that you’re extremely sick or you doctor doesn’t have the time to listen to your problem and a mishmash of medical treatments is the easiest way to kick you out of his office. If you get pills for those 3 headaches a year you’re having, that’s not a sign of a good doctor.

I hope you will give it a good thought of how good your doctor is and how much he can help you from now on. Stay healthy!