Posts Tagged ‘Living’

Find a little time in your day…

If you are constantly running on all engines you aren’t going to last very long without taking a break, but if you don’t know how to relax then you aren’t going to be able to feel rested…there are a few things that you need to keep in mind when finding time to relax your body and your mind in a few chilled out minutes…

…in the day…

Relax in the Shower

Obviously showers are a great way to get cleaned up, but by throwing in a simple few pampering techniques you could turn that boring shower into a spa experience.

No one uses plain old soap anymore - instead chuck your soap away and get some relaxing body wash fragranced to your liking.  Personally I’m a lavender-lover but you may fancy a bit of a grapefruit smell in your shower.  Have a sniff around for your favourite smell…not only will it make you smell great but it’ll fill up your bathroom with a great smell too!

Relax with a Hand Massage

No matter what you’re doing in your day your hands are taking a bit of a battering and by the end of the day they are filled up with stress.  What better for your tired and worn down hands than a gently hand massage to rub away the day’s tension.

Start off by getting a good lotion and apply it as you rub.  Then, starting at the bottom of your hand, rub in circles and work your way up…feel the stress melt away the closer you get to the tips of your fingers.

Relax by Switching Off

Through your busy day you aren’t always in a position to run to the shower or whip out the hand lotion for a relaxing hand massage.  Whatever you’re doing though you should find at least a few minutes to wind down.

A great way to relax is to get a scented face spray - give yourself a slow mist in your face and feel the stress drain out of your body.  You’ll be hydrating your face and refreshing your tired eyes…and it will give you a chance to calm down for a few minutes.

…in the evening…

Relax in a Bath

Experts claim that a short bath experience raises your body temperature which helps you then sleep better by inducing a deep sleep.  So take the time out to draw yourself a nice warm bubble bath before you get your PJs on and you’ll enjoy a nicer sleep because of it…

Relax by Brushing

Another set of experts have indentified that repetitive motions, like the brushing of the hair, can have great relaxing benefits.  Sit down and brush your hair for a few minutes - not only will you be freeing up your hair from tangles you’ll be calming your body and mind down after a busy day!

Relax by Commenting!

Do you have your own techniques to help you relax during or after a busy day?  Do you have trouble winding down at the end of the day?  Let us know…

PMT - You don’t have to put up with it anymore…

Pre-menstrual tension (PMT), also known as pre-menstrual stress (PMS), has been known to be the bane of many women’s lives around the world.  Around 84 per cent of women in Britain suffer with PMT, although some male doctors still believe that there is nothing behind the stress, making the whole thing even worse for the women dealing with it.

Woman that suffer with PMT spend a staggering two years of their lives dealing with the effects of the stress, which can effect both the body and the mind inducing signs of depression, mood swings and appetite changes.

There is no known cure for the stress, but there are ways to cope with it;

Exercise

Although going for a jog may feel like the last thing you would want to do, it could be the best!  Exercise, even light exercise if that’s all you can manage, can do great things for fighting off the effects of PMT.  Go for a walk, get on your bike or go rowing…whatever it takes and watch your stress levels sizzle away…

Relax

PMT goes hand in hand with HPS (hypothalamic-pituitary-adrenal system) which creates the hormone called cortisol.  Cortisol can stress you out up to half a month before you actually get your PMT and so you could spend most of your life suffering under the effects…basically you need to spend some time chilling out and fighting off the stress to make the whole process a little easier.

Monitor

You need to take your PMT by the wrist and tell it who’s boss!  Keep a note of your symptoms and you’ll start to understand when and why they pop up…write everything down, even if you think it is totally irrelevant.  You should get a better insight into the meaning behind your symptoms.

Breathe

There is nothing better for anxiety and stress than simple breathing.  However we don’t want you to hyperventilate so the best thing you can do is to take relaxed and controlled breaths to blow away the stress.

Herbal Tea

One thing you want to avoid is caffeine - a cup of coffee when you’re feeling the effects of PMT can be enough to send you over the edge and induce the tears for no apparent reason.  Instead opt for herbal teas to take the place of caffeine - they will not only work against anxiety but the likes of green tea are great for the body.

Water

Perhaps the most boring drink ever created is water - it’s good for us and it’s tasteless so of course it’s not the greatest British pastime.  However staying on top of your water consumption will do great things for your body and will fight away the effects of bloating!

Period drama?

Do you suffer with nasty periods?  Have you found a way of dealing with the stress without throwing your first through a window?  Let us and other women know your pearls of wisdom!

Recession Food:  Get the most out of your food!

Although the times are tight it doesn’t have to mean that your belly has to suffer!  There are five main foods that you should have in your cupboards and wardrobes that will help you whip up tasty treats in no time at all - and they’re cheap!

Cabbage

There may be a sniff of school dinners about this friendly vegetable but trust me, if you have this in your kitchen you will be better off!  Cabbage is packed with freshness and our healthy old pals the antioxidants perfect for  your body.

Cabbage is versatile and can be thrown together with loads of different options which makes it such a good kitchen companion.  Chuck some cabbage into your salads, soups and sautés and get the goodness of the leaves and the familiar sweetness they produce.

Eggs

If there was ever a food stuff that could find its way into the plate of any meal then the egg would be it!  Throw ‘em on your chips, in your salad or even scramble them and put them on your morning toast - what can’t you do with them?

The thing with eggs is that they will last for weeks and weeks which is helpful if you’re a bit scatty with your food and you tend to find bits leftover from the previous month in the back of the fridge.  What’s even better about eggs is that they’re crammed with protein, selenium and vitamins A, B and E keeping your immune system happy and healthy.

Pasta

While you might be told that pasta is a stodgy mess that should be banished from your kitchen if you want to lose any weight but seeing as we give little thought to our weight when we’re worried about a recession then go out and buy some pasta.

Pasta is incredibly filling and surprisingly cheap - mix it together with a beautiful sauce and you’re away with the fairies…and tomorrow you can just mix it with a different sauce…

Sweet Potatoes

Normal potatoes are all right but they don’t take eating to that next level that we’re looking for.  Normal potato’s cousin, the sweet potato, does manage to bring the potato experience to the level we’re looking for and so we need to welcome it with open arms to our dinner table.

Sweet potatoes are packed with vitamins A and C and are sweet (surprise, surprise) so they work well with the more savoury delights life has to offer.  Bye bye normal boring potatoes…

Mince Meat

As meats go, mince meat is a cheap way of getting protein in tasty portions.  There is so much you can do with mince meat and if you have too much then you can just freeze it to have again in a few days.  Mince meat will fill you up right when you want it to…

What’s in your kitchen?

Do you fall back on these kitchen necessities?  Have you found your food shopping habits change through the recession?  Leave us a comment and let us know…

Teeth - The window to your soul?

The British aren’t known throughout the rest of the globe for their sparkling white gnashers so don’t you think it’s about time that we started to educate ourselves on the subject?  If you believe that first impressions are everything then you should really be giving some attention to your mouth - if you didn’t know your mouth is right there on your face!

So what can you do when there isn’t an NHS dentist within a 300 mile perimeter and private dentists would cost you both an arm and three legs…follow these simple steps to a healthier and happier smile;

Visit the Dentist

OK - so it’s not easy to get to the dentist in this country…it’s the stuff of urban legends that there was once one available in your area and your ears always prick up when the word is used in case you hear about vacancies.

Your best bet is to call around and do your research - if there isn’t one in your area then there could be one a few miles away…although it could be a struggle to make it there then that’s what it will have to take if you want a healthy set in your gob.

Say No To Acidic Drinks

You might think that you’re doing the right thing by opting for the OJ instead of the can of Coke but both options will be taxing on your choppers.  The acid in the likes of juices, cordials, diet drinks and smoothies attack the enamel on your teeth and leave a sticky residue to remind you of that fact…

Do It The Right Way!

It takes more than a quick brush and a gargle to get your teeth cleaned - you should find out the exact right way to clean your teeth.  You should ask your dentist the correct procedure when it comes to brushing, flossing and using a mouthwash.  As soon as you know then you’ll pick it up quickly and you’ll never look back.

Smoking - Leave It Out

Apart from the old spot of cancer and other diseases smoking can stain your teeth faster than almost anything else.  If the risk of health doesn’t put you off cancer sticks then perhaps the attack they pledge on the whiteness of your teeth is something to keep in mind…and bad breath…

Think About Tea

Tea doesn’t come with the same stigma that cigarettes do - there aren’t many people who have died from drinking too much tea…but tea can be pretty rough on your teeth.  So can coffee and red wine.  You can do everything else right but still find your teeth stained - this is because a lot of teas are black which is pretty much the worst colour for your teeth.

Stains - do they bother you?

DO you care about the state of your teeth?  Do you try to avoid tooth staining drinks and activities like smoking to keep a fresh mouth?  Let us know…

Self-Confidence - how to get it…

Why can’t we all be full of self-confidence and walk out knowing exactly what we want and having the tools inside ourselves to get it - well the secret key to self-confidence isn’t far away and by following these steps you’ll be even closer to a happier, more confident life…

Know Yourself

It may sound like a stroll down ego street but when you have no self-confidence this is exactly what you need to do - get a pen and a pad and write down your top qualities that make you who you are…

Fold up the piece of paper and put it in your pocket so you can take it around with you to remind yourself about just how great you are…and you are great!

Remember Yourself

No matter who you are you haven’t come this far without a single achievement - there is success in all of our pasts!  Look back and think of all your successes and write them down.  Remember what you went through to achieve these successes and you’ll start to realise that you can do great things indeed!  When you believe in yourself then you can do almost anything.

Remember to Be Your Greatest Fan

Don’t attack yourself for trying something - instead give yourself the backing that you deserve.  Instead of beating yourself down and thinking negative thoughts start cheering yourself on and congratulating yourself!  You’ll thank yourself for being so nice…

Remember to Accept

The next time someone serves you up a compliment don’t shy away and refuse to accept it - instead accept the compliment and do your confidence a favour!  But after so many years of feeling awkward around compliments how will you know what to do when someone throws one at you?

It’s easy - when someone compliments your hair, smile or work then simply smile, make face-to-face contact and thank them!  Job done…

Remember Body Language

If you stand tall then your confidence will as well - work on your posture and stance…body language will more often than not say more than simple old words.  Conveying a strong position will allow others to know that you are feeling strong in your confidence and you’re feeling good.

Remember Positivity

It’s one thing to stay positive but positive affirmations are a great way of reminding yourself everyday to stay positive and fight off any negativity ready to attack you when you wake up.

Don’t write a dissertation - instead keep them short and sweet and appropriate to switch a negative belief into a positive one!  Utter them to yourself whenever you get a chance - often standing in front of a mirror can help you connect your words to the person…

Self-Confident or Self-Loathing?

Do you find that your self-confidence holds you back or do you already do your affirmations in the mirror already?  Let us know what you do to give yourself a boost.

Memory – More than just a card game…

If you are reaching that age where memory is starting to annoy you a little too much and you want to do something about it then read on!  A new study has shown that playing video games can actually do your memory wonderful things…is it time to buy an Xbox?

The survey showed that you can boost your memory by playing on games that involve planning and strategy.  These games cannot only help with your memory but they will also aid your other mental abilities.

The research was carried out by the American Geriatric Society’s Foundation for Health in Ageing.  But is it really time that you ran out to your local Game Station to buy an Xbox and 15 games to keep your mental abilities functioning?  Probably not…

Games aren’t the only saviour!

Don’t worry, gaming isn’t the only tool in your arsenal to fight off the memory woes you’re facing – other research has found that people can help their memory by simply expecting to remember things…

Furthermore our old friends the carbohydrates can do us all a turn when it comes to memory so get munching if you’ve started to forget where you’ve parked your car or misplaced your keys recently.

And if you find that you mutli-task then stop right now – apparently multi-tasking is a bit of a memory drainer so take your time and do one thing at a time.  Work on focusing on one task!

Foods can help too!

But if video games and ‘single-tasking’ aren’t very attractive to you then maybe you should have a bite on some of these foods which work to improve your memory;

Blueberries – These little beauties have popped up a number of times when it comes to foods that help with memory loss.  Ageing rats were fed blueberries and then made to take a memory test – they out-performed the young rats!

Spinach – Again rats feature with spinach too – a study actually showed that spinach didn’t only help prevent the effects of memory loss in rats it reversed the it.  Imagine what it could be doing for you right now!

Onions – Onions of the red variety contain the likes of anthocyanin and quercetin, an antioxidant that has been proven to fight against the symptoms of Alzheimer’s disease.  Yellow and white apples also have high levels of quercetin as do Apples for that matter.

Grapes – Grapes are another food full of quercetin and anthocyanin – whether red, black or purple grape they all hold the mental goodness.  So obviously it makes sense that the same can also be found in red wine.  However we all know that too much red wine can often lead to severe memory loss of the night before so keep it light.

Food or Games?

So after reading through the article do you think you’re going to be turning to food to help your memory worries or are you going to be rushing out to buy a few games to play?  Let us know what you think…

Stress Busters – the foods that fight stress…

The recession isn’t easy on most of us – stress levels will undoubtedly be shooting through the roof as cash and employment worries become more and more taxing.

So read on to discover which food you should be munching on if you want to beat away the daily stress and anxiety;

Sweet Potatoes

Our bodies cry out for carbohydrates and sweets on a daily basis but when we’re under stress we feel the urge even more.  Sweet potatoes could be the key to quashing that urge and thus relieving your unwanted stress.

Contains: Beta-carotene and other vitamins as well as fibre which helps to burn through the carbs.

Oranges

Vitamin C has been proven to eat away at stress and return blood pressure back to a healthy state – an orange will work wonders in a stressful situation and could also help towards your immune system.

Contains: Vitamin C

Spinach

So just because Popeye piled on the muscles when he munched down a can of spinach doesn’t mean the same thing is going to happen to you.  Spinach is good for fighting off headaches and fatigue though so your insides will be stronger after a bite.

Contains: One cup of spinach supplies 40 per cent of your daily magnesium needs.

Avocados

These little beauties can actually bring down your blood pressure thanks to the amount of monosaturated fats and potassium they contain.  According to the National Heart, Lung and Blood Institute in the United States munching on an avocado is one of the best ways to lower your blood pressure.

Contains: Monosaturated fats and more potassium than bananas.

Dried Apricots

This little treat can blow away the stress of the day and also relax your muscles at the same time – great to munch on at the end of the day while you’re enjoying a relaxing bath – goodbye stress!

Contains: Magnesium and a lot of it…

Salmon

We all know about Omega-3 and the benefits it has on our brains, but were you aware that it can also protect you from heart disease?  Omega-3 manages to put a lid on your adrenaline and cortisol (a stress hormone) letting you put less stress on your heart.

Contains: Omeg-3 fatty acid.

Green Veg

Your dark greens plagued you through your childhood but now they’re back and they need to be cleared from your plate!  Dark green vegetables are full of great treats that keep our bodies refreshed when stressed – isn’t that nice of them…

Contains: Green vegetables are stuffed to the rafters with vitamins.

Stress – Can you beat it?

Do you have any tips to control stress levels?  Did you find out stress busting foods helpful?  Leave us a comment and let us know what you think…

When a walk turns into a run…

Walking

Now the sun has popped his hat on and is ready to come out to play in the beautiful spring weather there are no more excuses for keeping your running shoes tucked away safely in the back of your wardrobe.

Walking could be classed as the easiest form of exercise you could ever want to do – all you need are your shoes and a street and away you go for as long as you want!

You can walk on a flat surface or you can pick a mountain and climb up it – walk on your own, with family, friends, loved ones, pets.  Do it with whoever, whenever, for as long as you want!

Start slow…

However, don’t start out at a pounding rate.  Instead start slow and work your way up to a more vigorous pace.  You might not feel the benefits after the first walk but after you’ve built your walk up to a steady, brisk pace you should start to enjoy watching the pounds slide off your hips.

Don’t forget, no matter what exercise you start to do you should always consult a doctor first – get the nod you need from the doctor to make sure you aren’t going to collapse as soon as you step out onto the street!

Running

So walking is great, but you want to take it to the next level?  Running is the next obvious step up the chain…you’re finding yourself in your training shoes and you’re walking the streets around your area but you aren’t getting anything?  Run!

Again you don’t have to do it on your own – go it alone, go with some mates or again take your dog.  You can run whenever you want.  If you find that you have a free hour then go out for a jog.  You have a whole day off?  Go for a run…

Running has its benefits!

Running is great for fitness for two main reasons – the first is that running uses more energy faster than if you were walking.  They say it takes about the same amount of energy to run a mile or walk a mile, but if you can run a mile in 7 minutes then you’ll be burning off that energy a lot faster than if you were walking.

Secondly walking for some people may not be enough to raise their heartbeat to the needed level for exercise to take effect.  Your heart rate should be in the 60-80 per cent range which is the optimal training zone – if it isn’t then running is definitely the answer!

The thing to keep in mind is that you shouldn’t be doing anything too strenuous – if you feel like you’re going to die running then cut back a little and jog or walk.  You don’t want to kill yourself getting fit…

Running or walking?

What do you prefer to do with your free exercise time?  Are you a runner or a walking freak?  Let us know…

Surprise: White bread isn’t good!

Taste

For a start there is a difference in taste – after all if brown bread and white bread tasted the same then we’d probably all choose the healthier option for breakfast.  Brown bread can be quite an interesting taste experience if you’ve spent the last 3 decades chewing on the white stuff.

A good idea if you are thinking of making the exchange from white to brown is to take it slowly.  If you make a sudden move for the brown you might be put off but if you work your way through the steps, stopping at all the breads in between white and brown, then you should find that brown bread is actually the way forward.  Give light rye a try and work from there…

No Nutritional Value

White bread is made from wheat flour and is bran and germ free – as you can imagine these are the nutritional bits that you won’t be getting with your morning egg soldiers.

White bread falls short when it comes to the likes of zinc, thiamine, fibre, niacin, and trace elements and not to mention our old favourites the “good” fats and oils that we need in our daily diet.

Bleached

So what’s left in the white bread?  Flour of course…but don’t get on your high horse just yet!  The flour that’s left in the bread is bleached using oxidising agents that could actually kill you if you were to swallow them, inhale them or rub them on your skin – you’re eating it!

The people at the bakery will be throwing in anything from Potassium Salt, Bromic Acid, Potassium Bromate, Benzoyl Peroxide or Chlorine Dioxide – a cocktail of hazardous chemicals that you would stick your nose up at if you saw at your local Asda.

Brown doesn’t mean brown!

So you might be thinking that you are one of the good guys munching on your ‘brown bread’ – well don’t be tricked…just because it says ‘brown bread’ doesn’t necessarily mean it is any different to white bread!

Real brown bread is whole wheat or wholemeal.  Check out the ingredients on the side of the packet and make sure you know exactly what you’re putting into your mouth.  If you see enriched/wheat flour then forget it – this is exactly the same stuff they chuck into white bread so you won’t be getting all the added benefits of the wholemeal goodness!

As a basic rule of thumb the few ingredients the better so keep that in mind the next time you’re out shopping for bread.

White or Brown?

What do you choose when you have a sandwich?  Do you reach for the white or do you go down the healthier route and go wholemeal?  Leave us a comment and let us know…

Five a day keeps you healthy and happy!

Have you ever really thought about how you are supposed to get your five a day?  It can be pretty scary when you think about it too much…five a day – that’s like veg every couple of hours.  Isn’t that a lot?

You need to relax and not make such a big deal about it…don’t see it as a challenge but instead as a helpful guideline that you should stick to if you want to live a healthier lifestyle.

So how can you do it?  It’s not as hard as you might think…keep these tips in mind;

Spread It Out

If you think that you have to have five fruits or vegetables in the day you will panic and stuff your face and never want to look at another apple again.  Don’t do this!  Instead work them into your meals – introduce a couple of berries in with your breakfast, some vegetables in with lunch and have a banana as a snack in between lunch and dinner – before you know it you’re had your fill!

Mix It Up

You might think that you’re on the right track by munching on the same five fruit and veg every day, but you’re not – you’re going to get bored fast and you’ll put yourself off the whole thing.  Not only that but you also need to remember to try as much fruit and veg as possible as each portion has something different to give you on a nutritional level.

Try Something New

We don’t live in 1940s Britain anymore – we can get more than oranges and apples now.  Have you seen the range of fruits and veg around the country?  You won’t have a clue how each one tastes without actually trying them so get out and try something new – you might find your favourite vegetable or fruit from a country on the other side of the globe…the point is you won’t know without trying!

Enjoy

You won’t stick at anything for long unless you are truly enjoying it.  Don’t force a banana down your neck if you’re going to live in misery every minute of the day counting down the time until your next mouthful.  Try something else and keep testing out other things until you have found something you are comfortable with.  Don’t be scared of the five a day but embrace it as a new way of living that is going to do great things for your body and your health.  You’re doing it for yourself so enjoy it!

What about you?

Do you give much thought to your five a day?  Can you not live without your fruit and vegetables?  Can you even remember the last time a piece of fruit touched your lips?  Leave us a comment and let us know what you think…