Article Source: http://EzineArticles.com/?expert=Ashira_R

1)    Yoga/Pilates

Take one day a week or if you can’t find the time for that, a few times a month to center yourself.  There are all shorts of resources on yoga; check on the internet, go to the bookstore, buy a dvd, whichever your preference is.  Take some time to balance your life, do some yoga and stretching in your own home, in a quiet room. 

2)    Indoor Spinning

If you already have a stationary bike, or a workout bike then all you need to do is hop on that seat!  If you don’t already have an exercise bike, look into purchasing one, or even turning your mountain bike into one.   Simply purchase an indoor trainer for your bike, mount it on there and you are ready to begin your own spinning class at home.  A workout of 30 minutes is always a good place to start.

3)     Eliiptical/Treadmill

Running on your own elliptical or treadmill is quite simple, you can even multi-task.  While running or walking; read a book or study for a test.  If those activities don’t work for you watch some tv, or your favorite show. As you start to get in more shape run for longer, and increase the resistance or incline.   See if you can challenge yourself to watch a full hour show!

4)    Workout DVDS

If you are a busy working mom (or dad I suppose!), pick a night(s) a week to get together with a few friends.  Discuss between the few of you what kind of workout video you would be most interested in.  Go out a buy the DVD and start motivating each other to get a great workout in!  After you’ve gotten a good sweat in don’t forget to eat a healthy meal.  In the winter we tend to snack a lot more, and not eat as healthy.  Remember the key to staying in great shape is to still be eating the right foods.    

Start cooking more and finding healthy recipes.  Plus it’s more comfortable to stay home then venture out into the cold weather

5)     Circuit Training

Circuit training has become more popular in the last few years.  If you are real cramped for time and just don’t have time and energy to go to the gym, circuits are a great way to keep your body in shape.  It can help your mobility, flexibility, strength and toning of your overall muscles in as short as 5 mins.  You can pick out different circuits to do each day for however long you feel your body needs and can handle.  An average time for any given circuit is 5 to 10 minutes.  Below are some ideas for circuits.  Search online to find ones that you think will be best suited for you.

-          Ab Circuit

-          Cardio Circuit

-          Exercise Ball Circuit

-          Resistant Band Circuit

-          Various Circuits

Megan Gates is an outreach representative for Gym Source (gymsource.com) – a leading retailer of home gyms and various other fitness and exercise equipment.  Megan contributes written work to the blogosphere related to health and fitness.

I remember how intimidated I felt the first time a friend of mine invited me to take a yoga class with her. It was all so mysterious to me. I was sure I would look foolish trying to twist myself into a variety of shapes and configurations.

My ego and I imagined all sorts of ridiculous scenarios. Being a rather shy personality type, I was worried I would commit a horrible faux pas and stick out like a sore thumb or offend someone. I had no idea of what to expect, what was expected of me, or what the proper etiquette was for taking a yoga class.

As I look back on all the insecurities I had, it’s a wonder I ever made it through the door to my first class. Thankfully, I did. That was many years and many yoga classes ago. Over time and several different yoga teachers, I truly fell in love with yoga and wanted to share it with everyone I could. I became a certified yoga instructor and opened my own studio, Lights of Yoga, in 2000.

Yoga is a beautiful practice unlike any other form of fitness program I have ever tried. I encourage anyone thinking about including it in their life to find a yoga class ASAP.

First, find a yoga teacher you can connect with. Every teacher has their own style of teaching and, although I believe we learn from all of our teachers, even ones we don’t connect with well, in the beginning it is very important to have a teacher who does not make you feel uncomfortable or embarrassed while you are under their tutelage. Once you have found a teacher to start your yoga journey with, here are a few points to help make transitioning through the first few classes a little less intimidating. We used these guidelines in my yoga studio and handed them out to every new student.

• Arrive on time or 5-10 minutes before the class starts. This gives you time to get comfortable and become focused. Find a spot and unroll your yoga mat. Sit quietly or lie back and relax. You may want to concentrate on following the inhalations and exhalation of your breath to help you release the cares of the day.
• Most teachers understand that sometimes being late is unavoidable. If you arrive late please enter the studio as quietly as possible. Unroll your mat before entering the studio and lay it out quietly when you find your spot. Please do not snap your mat open and make a commotion. This is rude and disturbing to those who were on time and are already centering.
• Remove your shoes as soon as you enter the studio to keep the floor clean. The floor is where you will be spending most of your time.
• Please be quiet during class instruction. It’s great to share with friends, but it can be distracting to others to have an extended or loud conversation.
• Remove noisy jewelry like bangles and bells before class starts.
• Keep questions brief but do ask questions if you have them. Everyone will learn with you!
• Turn off your cell phones and beepers before entering the studio.
• Resist watching other students during their practice. First of all it’s rude and it only encourages comparisons. Comparing yourself to others is not what yoga is about. There will always be different levels of physical flexibility and strength when a group assembles for a yoga class. Yoga is about being aware of your own personal flexibility, strength, and focus. You cannot be focusing inwardly when you are focusing outwardly on others.
• Don’t leave class during, Sivasana, the very important deep relaxation ending of the class. If you must leave during Sivasana, please do so as quietly as possible so classmates are not distracted. If you must leave class prior to Sivasana, remember to take at least 5 minutes of deep relaxation at some point during the same day of your yoga practice. It is imperative to make time for deep relaxation after a yoga practice to integrate the benefits of the breath work, body work and focus.
• Please do not wear any heavy, chemically produced fragrance oil perfumes or lotions to class. Respect that some students are sensitive to these chemical products, especially when breathing deeply! Natural essential oils and essential oil products help some students relax and may even help in facilitating breath work. This is perfectly fine as long as they are used in a minimal amount, enough for only you to smell. Although essential oils are more subtle than chemically produced fragrance oils, sometimes those around you will still be sensitive to the aroma. Please be considerate of this.

In my next article I will cover creating a comfortable yoga practice. Namasté, nah*mah*STAY, The Divine in me recognizes and honors the Divine in you.

With the increased attention over the past two decades of alzheimer’s, dementia, and reduced brain function causing diseases, anxiety levels have increased for many. The World Health Organization estimates there are 18 million people currently suffering from various forms of dementia and that number is expected to double over the next 17 years. These staggering numbers and an aging population have brought a great deal of interest in finding solutions to Memory Function / Dysfunction.

Dr. Andrew Weil is a leading expert in the fields of Natural Health and Natural Medicine. Of the subjects he has interviewed he finds that the majority are dealing primarily with a fear of reduced brain & memory function. ‘In my experience this fear is more of a problem than memory loss itself.’ (1) The fear and anxiety of an aging population does not mean it is all in our heads. There is still a large number of the population who will be stricken with brain function disease and intelligent attempts at prevention may be the best option for all.

There are many aspects to a healthy lifestyle such as following a balanced diet, regular exercise, and stress reducing activities. Additionally, wearing your seat belt, practicing safe sex, regular mental activity, getting plenty of rest, etc. will assist in your longevity and protect your brain function. There are some specific steps we can take that will not only better our brain function, but will also improve our over all vascular system.. anti-oxidant mix and gingko supplementation.

Your anti-oxidant supplement mix work to reduce oxidation, which will in turn reduce the number of free radicals that can potentially damage DNA. The potential damage can cause many forms of cancer and disease many of which will directly affect brain and memory function. Look for a mix or combination of supplements that contain Beta-carotene, Vitamin E, Vitamin C, and Selenium. Another supplement that targets the health of the brain and the memory function is.. Ginkgo or otherwise known as Ginkgo Biloba.

Ginkgo as a supplement is harvested and produced from the ginkgo tree. This supplement has been used for centuries in the Orient for complaints associated with aging. While it is fairly new to western cultures studies have shown measurable improvement in mental function in as little as 8 weeks. It is generally considered that use of this supplement for less than a 8 week period is too little for marked improvement to be realized. Studies have shown a quality Ginkgo product with 24% ginkgo flavones at 60mg per day to be a beneficial supplement.

Ginkgo appears to promote vascular efficiency (blood flow) to the brain and beyond. This not only helps the functions of memory, but also assists the bodies vascular system throughout. If improvement of memory and/or dementia related disease protection is your goal, the supplementation of Ginkgo appears to have the greatest amount of support for your health.

** Be sure to check with your physician if you are currently taking any prescription medications, are pregnant, nursing, or suffer from chronic disease before taking these or any additional supplements.

(1)Weil, Andrew. Natural Health, Natural Medicine. 1998. Houghton & Mifflin. Pg 316

The Luxury of a Spa in Your Own Home

Rhassoul clay has been used for 1400 years to ensure flawless skin. The nobility of ancient Rome and Egypt used these products to pamper themselves and keep their skin looking beautiful. Arabic countries have understood the rejuivinating effects of this purely natural mineral clay for generations. Today it is a favourite in luxury spas and health resorts throughout the globe because of its therapeutic properties that engender that natural glow.

The unusual name “Rhassoul” has its own little story: “Rhassoul” comes from the Arabic word “Ghassoul” which is a type of Moroccan clay or cleansing mud. “Ghassoul”, on the other hand, stems from the Arabic word “ghassale”, which basically means “to wash”.

Clinically Proven for Skin Vitality

Two different research laboratories in the United States have conducted clinical studies to evaluate Rhassoul for skin conditions. The results are staggering.

Just a single application created an improvement in skin quality

• Reduces dryness (79%)
• Reduces flakiness (41%)
• Improves skin clarity (68%)
• Improves skin elasticity / firmness (24%)
• Improves skin texture (106%)
• Removes surface oil and oil from the inside
• Removes dead skin layers, resulting in a general smoothing of the surface skin

Healing Clay from the Depths of the Earth

This remarkable reddish brown clay comes from under the Atlas Mountains in Eastern Morocco. The clay deposits come from deep within the earth, which make them difficult to obtain.

This depth of the clay is also what makes the clay rich in trace minerals. It contains higher amounts of Silica, Magnesium, Iron, Calcium, Potassium and Sodium than any other known clay. These minerals detoxify the skin by exchanging themselves for a variety of compounds including toxic metals and oils that create problem skin.

Silica is particularly known as the beauty mineral, and is a main ingredient in many skin, hair, and nail formulas. As we age, the supply of Silica in our bodies becomes depleted, resulting in wrinkled, dry skin, lackluster hair and brittle nails and bones. Alva’s Rhassoul range replenishes these minerals into the skin to combat ageing.

In addition, the Rhassoul clay is a smectic, meaning that it swells with the addition of water. This creates a powerfully absorbing effect so cleansing, detoxification and skin treatment is particularly thorough.

Say Goodbye to Problematic Skin

The new Alva Rhassoul Series was especially developed for problematic skin. The ingredients were specially chosen for the needs of impure, oily skin.

These high-quality products are often recommended by dermatologists and can also be used for the therapeutic treatment skin conditions. Because it removes surface oil and oil from inside and around comedones (blackheads and whiteheads, it is a superb cleanser for those prone to acne.

They contain no synthetic, surface-active agents and are therefore excellently suited for those allergic to such agents. Mineral oils or paraffin are never used in any of Alva’s products. All of the other ingredients are carefully selected from controlled organic farms or straight from Mother Nature.

There are absolutely no known side effects of Rhassoul. Even the most sensitive skin will flourish with these products. Many people’s chronic skin conditions such as eczema and psoriasis have cleared up when using this clay because it is so mild and free of pollutants.

http://www.defyagenaturally.com Sheryl Walters is an experienced holistic health expert. Her blog combines the world’s most up to date scientific research on how to stay young naturally in both mind and body with a heartfelt, personal touch. When we have the right information and take some dedicated action, we can be in charge of our health and our aging process. Article Source: http://EzineArticles.com/?expert=Sheryl_Walters

Many are aware that being extremely overweight and obese increases the risk of developing serious illnesses such as heart ailments, stroke, diabetes, high blood pressure, and even some forms of cancer. Experts believe that the 76% rise in the incidence of Type II diabetes in adults aged between 30 and 40 since 1990 can be directly linked to the surge in the number of overweight and obese adults in the country. At present, there are 3 million morbidly obese, 40 million obese and about 58 million overweight people all across the US.

Aside from physical ailments, however, obesity can also affect the emotional and social health of people suffering from it. In a country where skinny, even to the point of being anorexic, is being lauded and praised, it is not surprising that individuals who are plump, fat or rotund are getting depressed, angry, resentment and tremendously shy. In fact, many documentaries showed on television have depicted how overweight and obese adults are being laughed at, mistreated and even harassed.

Here are some of the common emotional and social problems that severely overweight individuals are suffering from:

Lack Of Self-confidence

Try observing the way that individuals who are horizontally challenged walk. You will notice that many of them are not holding their heads up high. Instead, they usually walk with their heads bowed down. This gesture is an indication of lack of self-confidence.

If you were overweight ever since you were a child, there is a big chance that you have suffered ridicule, insults and even practical jokes that could really put your self-esteem down. As a result, you will feel inadequate and ugly as an adult. Thus, even if you are really beautiful inside and out, you tend to shy away from people, relationships, and social gathering.

Depression

A lot of overweight people also experience depression. The ironic part is that many depend on food to help ease or alleviate their condition. As a result, some become fatter and unhealthier because they drown their depression in boxes of chocolates, cans of alcoholic beverages, and barrels of fried chicken.

Depression is a serious emotional problem because it can lead to dangerous tendencies, such as self-infliction of pain and suicide. More often than not, weight problems cause depression because of failure in achieving weight loss, experiencing unrequited love, or inability to fit in the crowd.

Another reason behind the bouts of depression associated with obesity is the high risk of getting serious illnesses. A 40-year old person with a body mass index of over 30 is usually suffering from one or more health complications. People who are sick with dangerous diseases, such as breast cancer, diabetes, stroke and hypertension have a big tendency of becoming depressed because of the physical condition itself or the huge amount of money associated with treating the condition.

Feeling Of Helplessness

The feeling of helplessness is actually more common in people who are obese to morbidly obese. When you are extremely overweight, there are some activities that you can no longer perform, like mountain climbing. In fact, being severely fat also hinders you from performing sexual activities with your partner.

Some overweight individuals also feel helpless with regard to losing the fat. Exercising and dieting is so hard that many just give up and accept the fact that they will be fat all their lives and there is really nothing that can be done about it.

If you can identify with the emotions mentioned above, then it is high time for you to seek medical help. You need to start getting a grip on your emotions and also on your physical well being. If it is hard for you to diet or exercise, you can probably undergo surgical procedures that can help jumpstart the weight loss process. If you are not keen about going under the knife, you can always take weight-loss supplements like Phenocal which can assist in curbing appetite and boosting metabolism. But before you take any weight-loss product, be sure to consult with your physician. To know more about this supplement, just visit http://www.phenocal.com/.

Do you know the difference between sources of fat, or their affects on your body when eaten? Not all fats are created equal and it is important to comprehend what your body needs vs. doesn’t need. Fat isn’t a resident evil, rather it is a requisite of a properly balanced diet and should make up some form of your daily feedings to support your body’s physiological needs. We use fat to help synthesize vitamins, give our body insulation and cushioning, and we couldn’t survive those long exercise sessions without its rich energy supply. We need it, but how much, what kind, what is good and what is bad?

Essentially there are two kinds of fat- saturated and unsaturated. Saturated fats usually appear solid at room temperature and are found in butter, coconut oil, and palm oil. A diet with large amounts of saturated fat promotes heart disease and high cholesterol. In fact, saturated fat is the most potent LDL (bad) cholesterol raising substance, while a diet comprised of unsaturated fat is more heart healthy and has shown to decrease the risk of cardiovascular disease- all good qualities in supporting human function.

Unsaturated fats are found mostly in plant oils, nuts, seeds and fish. Whether they are monounsaturated (olive oil, canola oil, almonds, avocado) or polyunsaturated (safflower, sunflower, cottonseed, or corn oil) they are beneficial in the diet, especially when they replace saturated fat. Of special note, the omega-3 rich unsaturated fatty acids found in flaxseeds, salmon, tuna and mackerel will reduce inflammation, help to strengthen the immune system, help keep the arteries more flexible and reduce the potential for blood clots-plenty of reason to include them in your diet…………………… Omega 3 Supplements Encouraged

Another source of fats that has been getting much attention in the food market these days are trans fat. Trans-fat are derived from vegetable oils, which are liquid in their natural state, but by adding hydrogen to their structure (called hydrogenation) these fats become partially solidified and make things like peanut butter and margarine easier to spread, and extend the shelf-life of pre-packaged foods. These types of fat are considered a threat to public health because they are not only found in countless processed foods and baked goods but they also raise LDL cholesterol, increase the risk of cardiovascular disease, and have been linked to inflammation of the blood vessels- all of which contribute to poor health and vitality.

Taking all this into consideration can be overwhelming to the food consumer, so we’ve created a list of fat strategies to follow to assist you in keeping your dietary fat at optimal levels, from preferred resources and keep your body in the best health.

DIETARY FAT STRATEGIES:

• Make monounsaturated fats the main fat in your diet- olive, canola oils
• Eat nuts daily- almonds especially *one serving is 1/4 cup
• Limit total fat intake to less than 30% of total daily caloric intake
• Limit saturated fat to less than 7% of your total daily caloric intake- <15 g of saturated fat per 2,000 calories *NOTE- a fast food double quarter pound burger contains 19 g of saturated fat; 4 g more than daily maximum
• Keep all sources of trans fat/hydrogenated oils out of diet- less than 1% of total calories * Read food labels for trans fats and/or hydrogenated or partially hydrogenated oils of any kind.
• Avoid all deep-fried fast foods- large resource of saturated and trans fats
• Eat oily fish 2-3 days per week; 3-4 oz serving
• Consume no more than 200 mg of cholesterol per day if trying to lower LDL *Shellfish, organ meats, and egg yolks are high in cholesterol
• Consider taking an Omega-3 supplement

Now you’ve got the skinny on dietary fat and can keep these strategies in mind when eating out, walking up and down the aisles of the grocery store, reading your food labels, and preparing your daily meal plans. Take into consideration the sources of your fat, how they can affect your body in the long run, and keep it on the thin side when it comes to saturated and trans fat intake.

Ever been in a stressful situation that leaves you anxious, worried, angry, or frustrated? Have you ever been on the receiving end of somebody else’s bad day and had to encounter hurtful actions or words but still needed to go on with your own work or responsibilities? Catering to these actions is not always a pleasurable experience, and oftentimes you are left in a state of stress with little time to respond, react, or even catch your breath.

Understand that stress in a negative sense is a mentally or emotionally disruptive or upsetting condition occurring in response to adverse external influences; it is capable of affecting physical health- usually characterized by increased heart rate, a rise in blood pressure, muscular tension, irritability, and in some cases depression. It can affect the body physically, emotionally, mentally, and spiritually. These factors can impact our personal lives, careers, hobbies, and extracurricular activities, plus create a lot of tension within many of our relationships.

The good news is there are a few simple strategies to employ if the unfortunate ‘Grinch’ seeps itself into your otherwise pleasant day. By taking just a few moments to catch your breath, mentally refresh, or do a few simple mini-stress workouts (see our samples below) you will discover your mind-set greatly improves and the return to your activities will be just as rewarding the second time through.

TACTICS FOR COPING:

1. Change the environment if possible- quiet, no distractions, soft music, and some dim lighting. By creating this relaxed ambiance your body will release tension and let go of anxiety. Use candles or other smells to enhance the experience (lavender is excellent!)
2. Change your mind set- quieting the mind, curbing negative self-talk, gossip or the urge to retaliate, focus inward on breathing and heart beat. Close your eyes and actively relax all muscles from head to toe
3. Change your breathing patterns- take deep, long, meaningful breaths. Count to 4 as you inhale slowly, but exhale longer (about 6-8 counts) to increase relaxation effects. Place one hand on the abdomen and one hand on the chest and feel the breath lift the body on the inhales, but soften the body with the exhales
4. Try some physical movements- yoga inspired stretching (see below), which open the chest, twist the spine, and help relieve tension in areas of chronic tightness usually encountered by stress. Common areas are the neck, upper back, lower back, hips and shoulders

TIME PERMITTING TRY ONE OF OUR SAMPLE STRESS WORKOUTS

5 minutes or less- change your environment as much as you can, begin releasing attachment to the situation that caused the stress. Sit upright or lie down, and close your eyes. Use slow, deep breathing and actively release tension in the face, neck, and jaw.

10 minutes- same as 5 minutes, but add 4 basic yoga-style stretches. Hold each one for 3-5 breaths, and repeat the sequence 2 times. Use a yoga mat, block and strap as necessary.

1. Seated chest expansion
2. Lateral neck stretch to R and L
3. Seated forward bend
4. Seated twist to R and L

20 minutes or more- repeat set up from 5 minute section, perform all seated stretches from 10 minute section, and then lay on floor on top of yoga mat to complete the last 3 exercises. Repeat them one time to each side and hold them for 5-10 deep breaths. Finish with the legs elevated on a chair, lying on back with eyes closed (covered if possible with an eye bag), a small blanket or pillow under your head, and arms resting along side of body with palms facing up. Use deep breathing, relaxation, and visualization techniques to further enhance your stress relief. Stay in this position for 5 or more minutes.

1. Lying Figure-4 outer hip stretch for R and L
2. Lying twist to R and L
3. Cobbler’s Pose

By taking a few moments to disconnect, breath deep, relax, and move a little you will discover the stressful events leave little, if any impression on you. Remember, stress affects us all at some point in our lives, but it is how you handle and act upon your stress relief tactics that ultimately relates to your mental, emotional, physical, and spiritual self.