Healthy Living

Try these tricks to become one of the fitness faithful

Let's face it: it's not all that difficult to start a fitness routine. After all, most of us have done it more than once.

The trouble, of course, comes with sticking with it. All too often, our initial enthusiasm and energy wanes, we get distracted by other things going on in our lives, or we don't think we're seeing results quickly enough -- and we throw in the towel.

Yet many people do manage to hang in there, and would no sooner skip their regular workout than their morning shower. What's their secret?

A recent study by researcher Diane Klein, PhD, shed some light on the subject. Long-term exercisers (who had been working out for an average of 13 years) were asked to rank what motivated them to keep up with their regimes.

Their answers might surprise you. The exercisers were not as concerned with powerful pecs and awesome abs as they were with feeling good and being healthy.

Here's how the study participants ranked their motivators:

Fitness

Feelings of well-being

Pep and energy

Enjoyment of the exercise

Making exercise a priority

Sleeping better

Feeling alert

Being relaxed

Weight management

Appearance

So, once you have your priorities in the right place, how can you become one of the fitness faithful?

WebMD has compiled 10 tips for making fitness a habit in your life. To create the list, we sought the help of Klein, along with long-term fitness buff Roy Stevens and his wife, Wanda, who is transforming her hit-and-miss exercise schedule into an almost-daily habit.

1. Do a variety of activities you enjoy. And remember, there's no rule that says you have to go to a gym or buy equipment.

"We've shifted our perceptions from regimented exercise to physical activity," says Klein, assistant professor of exercise, sports and leisure studies, and director of gerontology at the University of Tennessee, Knoxville.

Having a variety of activities -- weight lifting, walking, running, tennis, cycling, aerobics classes -- will ensure that you can do something regardless of the weather or time of day.

2. Commit to another person. "The social aspect of exercise is important for me," says Wanda Stevens, a stay-at-home mom in Austin, Texas. "I'll let myself off, but if I've agreed to walk with a friend after dinner, I won't let them down."

She is six weeks into an exercise program, thanks in part to her husband's support. Roy Stevens, who works as a management consultant, has become her "in-house personal trainer." They work out together every morning, doing a combination of aerobics, strength training, Tae Bo, and stretching. If he's out of town, he gives her a wake-up call, and she takes the dog for a walk.

3. Make exercise a priority. "It has to be a non-negotiable,"

Time to make some changes in your diet? Learn all about the food guide pyramid, remarkable vitamins, the best super foods, calorie requirements, and more.

Balancing Act

Climbing to the Top of the Food Pyramid. The new food pyramid gives you the best choices for your busy lifestyle. Learn why getting closer to the guidelines is a good step in the right direction.

Whole Grains: We’re Not Talking Cardboard.  How to select whole-grain foods packed with fiber and vitamins, plus easy ways to fit more whole grains into your diet.

Vegetables: Going Green, Red, and Orange Discover more about vegetables -- from dark green to orange to starchy. Find out how many vegetable servings you and your family need each day.

Fruit: From Apples to Watermelon. Learn all about fruits, how many servings you need daily, and what fruits can do to boost your health.

Meats and Beans: Not Your Mama’s Protein. Discover the different types of protein foods included in the meats and beans group. Find out how much you need daily from this group depending on your age, sex, and physical activity.

Milk, Yogurt and Cheese: Dairy Is Your Friend. Learn about the different types of dairy products that are high in calcium and low in fat. Discover how many servings you and your family need each day.

Oils: The Good and the Bad

Find out if you are eating healthy fats or unhealthy fats. Learn more about healthy oils and how many servings you need daily.

Eating by the New Food Guide Pyramid. Learn all about the different food groups and calorie and portion sizes you and your family need each day.

A. Vitamins

The Facts About Vitamins. From A to zinc, discover all the remarkable vitamins that can boost wellness and help you feel great.

Essential Vitamins for Women at Every Age. Learn more about essential vitamins women need to stay well. Find out if you’re getting all the necessary vitamins for your age and stage of life.

Vitamins and Minerals: Best Food Sources. Discover why whole foods are excellent sources of vitamins, minerals, and other key nutrients for good health.

Antioxidants and Your Immune System: Super Foods for Optimal Health Learn about antioxidant powerhouses and how these immune-boosting foods keep you well.

B. Necessary Nutrients

7  Nutrients Your Diet May Be Missing  Is your diet be missing these seven essential nutrients? Find   out now.

10  Everyday Super Foods

Try these 10 super foods that are easy to eat and packed with multiple nutrients to help you stay healthy.

The Wonders of Water. Learn how much water is necessary each day for good health and how many common foods such as apples and yogurt are mostly water.

Good Fat, Bad Fat: The Facts About Omega-3. Discover all about the health benefits of omega-3 fatty acids and why these good fats should be added to your daily diet.

C. Mealtime Strategies

Breakfast: The Most Important Meal of the Day. Discover how breakfast can make the difference in learning at school, productivity at work, and how well you stick with your diet.

Brown Bag Lunches That Make the Grade. Bored with brown bag lunches? Learn how to move beyond PB&J, so lunchtime becomes a gourmet feast without a lot of work.

What’s for Dinner? Quick and Easy Option. Want yummy dinners but have no time to cook? Take a few minutes to learn about quick and easy mealtime options.

Tips for Eating at Work. Discover seven tips for eating at work that can improve your desk-dining experience.

Many kids fall short in 5 essential nutrients -- is your child one? America's children are missing out on five essential nutrients critical to their growth and good health. Coming up short are calcium, fiber, magnesium, vitamin E, and potassium, according to the latest "Dietary Guidelines for Americans" from the U.S. government.

Are your kids getting enough of these vital nutrients? Read on to find out which nutrients your child may lack, why, and how to get these five essential nutrients back into your child's diet.
Calcium: A Bone-Building Essential Nutrient

Calcium is best known for optimizing bone growth and contributing to a fracture-free skeleton during childhood and decades later. The majority of calcium is found in bone tissue, but calcium also circulates in the blood stream.

Blood calcium serves a vital role, participating in normal heart rhythm, blood clotting, and muscle function. The body relies on bone calcium to keep blood calcium concentrations up to par.

Getting enough calcium bolsters your child's bones by balancing the withdrawals with deposits from the diet.

A child's daily calcium needs vary with age, says the Institute of Medicine, the group of experts that set nutrient quotas.
1- through 3-year-olds need 500 milligrams
4- through 8-year-olds need 800 milligrams
9- to 19-year-olds need 1,300 milligrams

(For reference, 8 ounces of milk serves up 300 milligrams of calcium.)

Many American children, especially teens, are way off the mark when it comes to calcium intake.

"Soft drinks, such as soda and fruit beverages, have infiltrated kids' diets, causing milk to take a back seat," says Jodie Shield, MEd, RD, co-author of the American Dietetic Association's Guide to Healthy Eating for Kids, and mother of three.

What's worse, calcium needs increase dramatically at a time in life when kids, especially girls, get far less than the suggested amount. One study found adolescent girls averaged 814 milligrams a day vs. the recommended 1,300.

Experts say that calcium gap is significant. Females run a greater risk for osteoporosis, the brittle bone disease that shows up as bone fractures, sometimes decades down the road.

"Just before the teen years, and all throughout adolescence, children must get enough calcium to provide the foundation for strong bones," says Shield. "During this time, the body lays down nearly half of all the bone mass it will ever have."

Increasing Calcium: Shield suggests offering children low-fat or flavored milks instead of other beverages that offer little more than calories. Including dairy at every meal also insures that children meet their calcium goals.

Eight ounces of any type of milk (including lactose-free); 8 ounces of yogurt; and 1.5 ounces of hard cheese, such as cheddar, each contain about the same amount of calcium. As a bonus, milk and certain yogurts are fortified with vitamin D, necessary for calcium to do its job.

Orange juice with added calcium and vitamin D is another calcium-rich, but dairy-free, option; added vitamin D makes it all the better. Children who don't consume enough dairy or fortified choices may need a calcium supplement.

Sometimes certain moments in our lives leave an unforgettable impression. About 5 years ago, I was up late on a weekend night and watching TV. An infomercial was promoting an exercise machine that could help you achieve your weight-loss goals in 6 minutes a day. Six minutes a day...yeah, right! That infomercial got me thinking about how many people buy into fat loss myths. On the part of the consumer, this has to do with a lack of knowledge and hope for the magical workout and the magical diet. Neither of which exist.
With our meal delivery plans (rated #1 by epicurious.com!), you can slim down without having to cook, count calories or even do dishes! Click for info!

It's not the lack of knowledge on the part of the consumer that bothers me. What bothers me is that there are companies that simply want to prey on your lack of knowledge and your emotional desperation. If you don't know the truth and you're looking for a quick fix, chances are you can be sold just about anything.
The fitness industry is a great place with a lot of knowledgeable people. However, it has its dark side just as any market does. So be cautious about anything that promises a quick fix in just minutes a day.
If you ever see a quick fix promise, always go back to the fundamentals. Fundamentals will never let you down, and they will never lie to you or mislead you.
Today we return to the fundamentals of fat loss. These are the points that always work and never try to sell you a false hope or a false expectation.
There are eight points to consider when attempting to burn body fat.
1. Control Blood Sugar: There is an old saying that fat loss success is 80-percent nutrition. Frankly, I'm not sure what the percentage actually is (no one does). However, based on my experience it's clear to me that it all begins with nutrition. If you don't have your nutrition program "dialed in," you will not achieve success. It doesn't matter how hard or how long you workout. This applies to everyone who starts a diet and fitness program.

Your goal should be to control blood sugar. Controlling blood sugar levels helps to shed fat. This is accomplished by taking in some protein, carbohydrates and good fats spread evenly through the day every two to three hours and by not over eating.
A sample meal schedule might look something like this:

6:30 Breakfast
9:30 Snack
12:30 Lunch
3:30 Snack
6:00 Dinner
9:00 Small Snack

This method will have a profound impact on fat loss. However, don't forget that calories must still be slightly below maintenance.

"I'm tired of all this nonsense about beauty being only skin-deep. What do you want? An adorable pancreas?" -- Jean Kerr, American author and playwright
There's tried-and-true ways to properly care for your skin, from the right way to cleanse your face, to the best moisturizers and sunscreens.
Before we start with the proper daily 4-step skincare routine, you'll need to know your skin type. How you care for your skin is utterly dependent on the type of skin you have: oily, normal/combination, dry, sensitive or sun- damaged. Find out what skin type you have.
The Basic 4-Step Skincare Regimen Step 1: Cleansing
Simple is key here. You need to find a good cleanser that your skin responds well to, and stick with it. See the best cleansers for your skin type.
You can find a good cleanser at the drugstore. There's no need to spend $40 on a fancy wash. Avoid bar soaps as they tend to dry out the skin. According to Rona Berg, in her book, "Beauty," a French cosmetics executive once told her, "Soap should only ever touch your skin from the neck down." We agree. Choose a creamy cleanser if you have dry skin or a clear cleanser if you have oily skin.

Be careful not to cleanse too often. Washing at night should do you. If you have dry skin, consider cold cream like Pond's, which the French use. Simply apply cream, then wipe off, no water needed (if you have hard water it can be especially harsh on skin). Most women prefer the water method: Use warm water to loosen dirt and clogged pores. Use a dime-sized bit of cleanser, then rinse with cool or lukewarm water. You'll also want to take off your makeup with a proper makeup remover.
In the morning, a splash of lukewarm water is all you need (we find it's great for removing excess oils from your nightly moisturizing). Never wash your face with hot or cold water (both can cause broken capillaries). Also be careful about overcleansing skin, see signs you are overcleansing your skin.
Step 2: Exfoliate
Exfoliation is the step most people skip in their weekly skincare routine. But trust me, if you start properly exfoliating your skin, you will notice an almost immediate difference. According to Berg, one of the reasons men's skin looks more youthful than women's is because men tend to exfoliate daily when they shave. There are several ways to exfoliate skin: Microdermabrasion, chemical peels and retinoids.



Scrubs work by removing the top layer of dead skin cells that tend to dull your complexion. We find exfoliating skin once a week with a microdermabrasion kit keeps skin glowing year-round. Make sure you use a gentle scrub with tiny grains. Big grains in cheap scrubs can tear skin and cause more harm than good. My favorite microdermabrasion kit is made by Lancome.



In the hour it takes to get a chemical peel, you can take off five years from your face. Can't afford the price tag for a monthly peel? Try some over-the-counter peels that work over the course of a month. I prefer MD Skincare's.



Retinoids (such as Retin-A or the more moisturizing Renova) also work by removing the top layer of dead skin cells while also generating collagen in the skin. "Collagen is the skin's structural fiber," dermatologist Dennis Gross said in O Magazine. "As we get older, it breaks down, creating lines and large pores." Skincare experts disagree on all sorts of things, but most of them consider retinoids to be a miracle skin saver. I'm addicted to Retin-A, which I pick up in Mexico on my yearly jaunts.



Should you use a toner? Some people swear by toners, but many beauty experts do not (I once read a skincare expert claim, "toners are only for copy machines"). Toners are meant to remove all remaining traces of oil, makeup and dirt, but a good cleanser should do this. I firmly believe it's up to you. If you like the way your skin feels with a toner. Buy it. Use it. Enjoy it.
Step 3: Moisturize
While I know of at least one famous beauty editor who swore skin doesn't need moisturizer, basically everyone else I've read disagrees and is an adamant believer in it. A basic law of beauty is that everyone, no matter her skin type, should moisturize. Even if your skin is oily, it will benefit from moisturizers. (The only exception is those with acne). Why? Moisturizers seal moisture into skin (Berg calls this the "Saran Wrap effect"). So how much should you moisturize? Your skin will tell you. When your skin is tight, it's crying out for moisture. Be careful not to over moisturize -- this can clog pores.



See my list of the best moisturizers on the market.



Are eye creams necessary? Well maybe. Some beauty experts strongly recommend eye creams. Why? The skin around the eye contains no fatty tissue and is therefore very thin and susceptible to wrinkles. Special eye creams are formulated to "thicken" this area. Yet other experts (including the beauty editors of Allure in their new book) claim your daily lotion works around the eyes just as well.

Step 4: Apply Sunscreen

O Magazine ran an article featuring interviews with several top skin care experts and dermatologists (check it out here). Every single one of them said sunscreen was the most important part of your skincare regimen. It was the secret they would pass on to their daughters.



The number-1 cause of wrinkles is sun damage, so it's important to use sunscreen from your early years on even in winter and on cloudy days. A great trick is to purchase two moisturizers: One for night and one for day that includes UV protection. Don't use moisturizers with sunscreen at night, the ingredients are not meant to be used 27/7 and can aggravate skin. When choosing a sunscreen, make sure it contains Mexoryl (found in my favorite sunscreen La-Roche Posay) or Helioplex, found in Neutrogena products.

Spiritualism is a monotheistic belief system or religion, postulating a belief in God, but the distinguishing feature is belief that spirits of the dead can be contacted, either by individuals or by gifted or trained "mediums", who can provide information about the afterlife.^[1]

Spiritualism developed in the United States and reached its peak growth in membership from the 1840s to the 1920s, especially in English-language countries,^[2][3] By 1897, it was said to have more than eight million followers in the United States and Europe,^[4] mostly drawn from the middle and upper classes, while the corresponding movement in Latin speaking countries is known as Spiritism.

The religion flourished for a half century without canonical texts or formal organization, attaining cohesion by periodicals, tours by trance lecturers, camp meetings, and the missionary activities of accomplished mediums. Many prominent Spiritualists were women. Most followers supported causes such as the abolition of slavery and women's suffrage.^[2] By the late 1880s, credibility of the informal movement weakened, due to accusations of fraud among mediums, and formal Spiritualist organizations began to appear.^[2] Spiritualism is currently practiced primarily through various denominational Spiritualist Churches in the United States and United Kingdom.

With the hectic pace and demands of modern life, many people feel stressed and over-worked. It often feels like there is just not enough time in the day to get everything done. Our stress and tiredness make us unhappy, impatient and frustrated. It can even affect our health. We are often so busy we feel there is no time to stop and meditate! But meditation actually gives you more time by making your mind calmer and more focused. A simple ten or fifteen minute breathing meditation as explained below can help you to overcome your stress and find some inner peace and balance.

Meditation can also help us to understand our own mind. We can learn how to transform our mind from negative to positive, from disturbed to peaceful, from unhappy to happy. Overcoming negative minds and cultivating constructive thoughts is the purpose of the transforming meditations found in the Buddhist tradition. This is a profound spiritual practice you can enjoy throughout the day, not just while seated in meditation.



On this website you can learn the basics of Buddhist meditation. A few books are mentioned that will help you to deepen your understanding if you wish to explore further. Anyone can benefit from the meditations given here, Buddhist or not. We hope that you find this website useful and that you learn to enjoy the inner peace that comes from meditation.

The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between the mind, body and spirit.

What is commonly referred to as "yoga" can be more accurately described by the Sanskrit word asana, which refers to the practice of physical postures or poses.

Asana is only one of the eight "limbs" of yoga, the majority of which are more concerned with mental and spiritual well being than physical activity. In the West, however, the words asana and yoga are often used interchangeably.

Read more:

Many people think that yoga is just stretching. But while stretching is certainly involved, yoga is really about creating balance in the body through developing both strength and flexibility. This is done through the performance of poses or postures, each of which has specific physical benefits. The poses can be done quickly in succession, creating heat in the body through movement (vinyasa-style yoga) or more slowly to increase stamina and perfect the alignment of the pose. The poses are a constant, but the approach to them varies depending on the tradition in which the teacher has trained.

When people are young and healthy, they can live for the now, enjoying life as it comes, thinking only of tomorrow when it's unavoidable. This is the mayfly time when the young and beautiful fly free of responsibility. Sadly, this time is all too short. Gravity soon catches up with people and they fall back down to the ground and see new roles developing as parents. Suddenly, health matters and what was put off must now be considered. So most people go online, use one of the search engines and find the cheapest policy going. That will do. It's a policy. It will do the job. Then the renewal date comes around and there's no need to review and reconsider. There's a policy. That will do. Except not everyone is organized. Not every remembers their partner's birthday. Not everyone remembers the renewal dates on their insurance policies. Most of the time, people get away with it. They get around to it before anything happens. But failure to renew can be life-threatening. What makes it worse is that it need not be your life that's threatened. Suppose it's the life of your child.

Let's start again. People should take responsibility for their lives and plan for tomorrow. Although it's all right to shelter under your parent's health plan whilst you're young, there comes a point when you have to begin to establish your own track record. Paying your own way when you have the means is the right thing to do. But that does not mean simply accepting the cheapest policy. As with everything in life, you get what you pay for. The basic cover fails when you have more than a basic illness. So read the policies before you choose which one to buy. This is more than looking down a list of diseases and disorders. Think about what you really need. If you fall seriously ill, you need treatment and income replacement if you cannot work. You also need continuity of cover. It's no good waiting to find out whether your policy is going to renewed or the premium hiked. This is something you should think about when you take out your first health insurance policy or renew whilst still healthy.

Health insurance is something you should try to get right. Never look at a list of diseases covered without also looking at the exclusions and exceptions that might deny you cover. Yes, there may be a lot to read and the language is not designed to make it easy. But taking the time early on saves a lot of pain later. There is also one other very important warning. Always be honest and complete in your disclosures. If you have some medical problems, disclose them. If the insurer finds out you have been economical with the truth, it has the right to cancel the cover. That covers all the main points. We remind you that you may have the right to claim tax relief on the premiums. That should be the bonus after you have put the right policy with the right health coverage at the right price in place to protect you and your family.