3 Simple Tips To Start The New Year Off Right

Want to start off the new year with a clean slate? Here are a few tips to keep yourself motivated and achieve your resolutions.

Make at least five good New Year's resolutions that could fit into your lifestyle. Your resolutions should be personal and help you be a better person, either physically or mentally. Make sure you think your resolutions thoroughly and ask yourself; could this help me? Could this help my community, family, or occupation? Can I stick to this throughout the year? Will I have time to work towards this?
If your goal is to improve yourself mentally, improve yourself daily. If you would like to go to college again and get your Masters degree, do so, but make sure you have enough interest to attend a university. Maybe you would just like to improve your attitude, be more optimistic, care-free, friendly, etc. Say hello to your co-worker across the hall that you've never spoken to up until now. Be a shoulder to cry on when your friend just broke up with her boyfriend. Clean the house for your parents or roommates so they don't have to worry.

If your goal is to improve yourself physically, improve yourself daily or whenever you have free time. If you want to lose 10 pounds, or maybe get rid of the belly bump, go to your local gym or work out at home once every other day, or daily if you have the time. Be consistent and stick on your work out routine. Get a personal trainer if you need a little push and some new techniques. Stick to a healthy diet: for example, instead of stopping at Starbucks and ordering your usual mocha latte with extra whip cream, stop by a bagel shop and get a real fruit smoothie.

The bottom line is to "GO FOR IT" this is your year for 2012. Be determined to set your intentions for this coming year by starting with the end in mind. You can do it! Here at Pampering4life we want to wish you an AWESOME new year and thanks for following our blog. We look forward to giving you more informative topics for the new year to help you to live your best life. HAPPY NEW YEAR!!

De-Stress Your Holiday With Yoga

Yoga has been practiced for more than 5,000 years, and currently, close to 11 million Americans are enjoying its health benefits. Yoga can hardly be called a trend.
Most Westernized yoga classes focus on learning physical poses, which are called asanas. They also usually include some form of breathing technique and possibly a meditation technique as well. Some yoga classes are designed purely for relaxation. But there are styles of yoga that teach you how to move your body in new ways. Choosing one of these styles offers the greatest health benefits by enabling you to develop your flexibility, strength, and balance. If the holiday time is keeping you stress learn how to do yoga. It is great for your mind and your health. Learn about some of the benefits of yoga below.

Physiological Benefits of Yoga

• Stable autonomic nervous system equilibrium
• Pulse rate decreases
• Respiratory rate decreases
• Blood Pressure decreases (of special significance for hyporeactors)
• Galvanic Skin Response (GSR) increases
• EEG - alpha waves increase (theta, delta, and beta waves also increase during various stages of meditation)
• EMG activity decreases
• Cardiovascular efficiency increases
• Respiratory efficiency increases
• Gastrointestinal function normalizes
• Endocrine function normalizes
• Excretory functions improve
• Musculoskeletal flexibility and joint range of motion increase
• Breath-holding time increases
• Joint range of motion increase
• Grip strength increases
• Eye-hand coordination improves
• Dexterity skills improve
• Reaction time improves
• Posture improves
• Strength and resiliency increase
• Endurance increases
• Energy level increases
• Weight normalizes
• Sleep improves
• Immunity increases
• Pain decreases
• Steadiness improves
• Depth perception improves
• Balance improves
• Integrated functioning of body parts improves

Psychological Benefits of Yoga

• Somatic and kinesthetic awareness increase
• Mood improves and subjective well-being increases
• Self-acceptance and self-actualization increase
• Social adjustment increases
• Anxiety and Depression decrease
• Hostility decreases
• Concentration improves
• Memory improves
• Attention improves
• Learning efficiency improves
• Mood improves
• Self-actualization increase
• Social skills increases
• Well-being increases
• Somatic and kinesthetic awareness increase
• Self-acceptance increase
• Attention improves
• Concentration improves
• Memory improves
• Learning efficiency improves
• Symbol coding improves
• Depth perception improves
• Flicker fusion frequency improves

Biochemical Benefits of Yoga

• Glucose decreases
• Sodium decreases
• Total cholesterol decreases
• Triglycerides decrease
• HDL cholesterol increases
• LDL cholesterol decreases
• VLDL cholesterol decreases
• Cholinesterase increases
• Catecholamines decrease
• ATPase increases
• Hematocrit increases
• Hemoglobin increases
• Lymphocyte count increases
• Total white blood cell count decreases
• Thyroxin increases
• Vitamin C increases
• Total serum protein increases
• Steadiness improves
• Depth perception improves
• Balance improves
• Integrated functioning of body parts improves

Pampering4life Healthy Eating Series: Roasted Fish Recipe

Roasted Fish and Veggies with Quinoa and Pine Nuts

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Roasted Fish and Veggies with Quinoa and Pine Nuts

Serves 4

This easy, colorful meal is roasted in a parchment-paper-lined pan to avoid the need for added oil. We garnish the finished dish with cilantro and pine nuts, but a combination of basil and almonds or walnuts and parsley would be delicious as well.

Ingredients

2 carrots, cut into 2-inch sticks
1 large yellow bell pepper, cut into strips
1 1/2 cups grape tomatoes
1 red onion, halved and thinly sliced
3 garlic cloves, finely chopped
1/4 teaspoon fine sea salt, divided
4 (3-ounce) pieces mild white fish fillet such as tilapia, sole or flounder
Zest and juice of 1 lemon
1 cup quinoa, cooked according to package directions
3 tablespoons chopped cilantro
3 tablespoons toasted pine nuts, chopped

Method

Preheat oven to 400°F and line a 9- x 13-inch baking pan with parchment paper. Place carrots, bell pepper, tomatoes, onion, garlic and ⅛ teaspoon salt in the pan and toss. Bake in the top third of the oven until vegetables are tender, about 25 minutes.

Stir vegetables, arrange fish on top and sprinkle with remaining ⅛ teaspoon salt, lemon zest and juice and bake until fish is just cooked through, 15 to 20 more minutes. Transfer fish and vegetables to plates or a platter along with the quinoa and sprinkle with cilantro and pine nuts.

How To Stay Mentally Healthy During Christmas

Staying Mentally Healthy During Christmas

For some of us, the approach of the holidays serves as a reminder of lost loved ones or financial difficulty. Hectic work schedules, domestic squabbles and children with unrealistic expectations may make you feel like a failure. In order to make the most of the holiday season, you have to remind yourself (and the people around you) that there is more to Christmas than commercialism and selfishness. As a matter of fact, Christmas is the season of selflessness and nostalgia. Instead of feeling indifferent or depressed this Christmas, reflect on happier times. Hold on to memories of loved ones--but do not let those memories prevent you from enjoying life.

Embrace Christmas. If you convince yourself that Christmas is terrible, you will feel anxious and depressed as it approaches each year. Do something that you would not normally do to get into the spirit of Christmas. If you feel alone this Christmas, send out Christmas cards to friends and co-workers. If they reciprocate, hang your Christmas cards proudly. Whenever you feel alone, look at your Christmas cards. Those small tokens should serve as a reminder that someone cared enough to remember you this Christmas.
Keep yourself occupied. Prevent your mind from wandering into dark places. If you're worried about finances and you can not afford gifts, use your time to create a personalized gift. Paint a picture or write a poem. Create a slide show of pictures and burn it on a DVD for your relatives. Create interesting Christmas ornaments for all of your friends.

Keep yourself occupied. Prevent your mind from wandering into dark places. If you're worried about finances and you can not afford gifts, use your time to create a personalized gift. Paint a picture or write a poem. Create a slide show of pictures and burn it on a DVD for your relatives. Create interesting Christmas ornaments for all of your friends.

Cry. If you feel the urge to cry, let it out. If you feel like talking to someone, call them. Do not let your tears prevent you from calling a supportive friend. You are not a burden. Friends are there to support one another.

Sing along with Christmas songs on the radio. If you feel like having company over, get into the spirit of Christmas with Christmas karaoke (see Resources below). If you don't know the words to the songs, make them up as you go along. Laughter is the best medicine for depression at Christmas.Reflect. If you've felt depressed before at Christmas time, strive to make this Christmas different. Focus on the positive things that make Christmas special. Consider how fortunate you are to be in a warm location, reading this article right now. Perform a selfless act for someone less fortunate than you are. Donate old clothing, extra blankets or unused toys to a family this Christmas. Turn your depression into constructive energy. Donate your time at a local shelter or hand out handmade Christmas cards at a nursing home--a place where many people feel depressed at Christmas. Not only will you reflect on the positive aspects of your own life, but you'll feel happy that you made a real difference to one person (or one family) this Christmas.

Healthy Benefits Of Dancing For Your Health

There are many forms of dance, from ballroom to barn and disco to morris. Dance has been a part of human culture, rituals and celebrations forever. Today, most dancing is about recreation and self-expression, although it can also be pursued as a competitive activity. Dancing is an enjoyable way to be more physically active and stay fit. I'm a big advocate of dancing especially ballroom dancing. It has changed my life to getting fit and healthier. It is also an excellent way to exercise and simply have fun. I usually recommend dancing to my nutrition client's who want to get healthy without being bored with regular exercise. So, get your dancing shoes on and start dancing for your health.

Health benefits to DANCING

Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a wide range of physical and mental benefits including:

• Improved condition of the heart and lungs
• Increased muscular strength, endurance and motor fitness
• Increased aerobic fitness
• Improved muscle tone and strength
• Weight management
• Stronger bones and reduced risk of osteoporosis
• Better coordination, agility and flexibility
• Improved balance and spatial awareness
• Increased physical confidence
• Improved mental functioning
• Improved general and psychological wellbeing
• Greater self-confidence and self-esteem
• Better social skills.

Getting started

You can dance in a group, with a partner, or on your own. There a lots of different places where you can enjoy dancing, for example at dance schools, social venues, community halls and in your own home. Dancing has become such a popular way to be active and keep fit, that most fitness clubs now offer dance classes in their group exercise programs.

Dancing can be performed both competitively and socially. It can be a great recreational and sporting option, because anyone of any age can take part. It doesn’t matter whether it is cold or raining as dancing is usually done indoors.

The gear you require to dance will depend on the style of dancing you choose. For example, tap dancing will involve purchasing tap shoes, whereas ballet will require ballet slippers and ballet attire. To get started, simply choose a style you enjoy, or would like to try, and join a class.

Types of dance

There are numerous styles of dance to choose from, each with its own attractions. Some popular types of dancing styles include:

• Ballet – mostly performed to classical music, this dance style focuses on strength, technique and flexibility.
• Ballroom dancing –: this involves a number of partner dancing styles such as the waltz, swing, fox-trot, rumba and the tango.
• Belly dancing – originating in the Middle East, this dance style is a fun way to exercise.
• Hip hop – performed mostly to hip hop music, this urban dance style can involve breaking, popping, locking and free styling.
• Jazz – a high energy dance style involving kicks, leaps and turns to the beat of the music.
• Pole dancing – this style of dancing has become increasingly popular as a form of exercise. It involves sensual dancing with a vertical pole, and requires muscle endurance, co-ordination, and upper and lower body strength.
• Salsa – involving a mixture of Caribbean, Latin American and African influences, salsa is usually a partner dance and emphasises rhythms and sensuality.
• Square dancing – a type of folk dancing where four couples dance in a square pattern, moving around each other and changing partners
• Tap dancing – focuses on timing and beats. The name originates from the tapping sounds made by the small metal plates on the dancer’s shoes touch the ground.

How to choose a dance style

When choosing a dance style, ask yourself:

• Do I want to dance to improve my fitness?
• Am I trying to improve my flexibility and co-ordination?
• Do I enjoy fast or slow dancing?
• Do I want to dance with a partner, or on my own?
• Do I want to join a group, or have private lessons?
• Will I enjoy competitions, or do I want to dance just for fun?

Some general tips

Suggestions include:

• See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or are unfit.
• Wear layers of clothing that you can take off as your body warms up.
• Do warm-up stretches or activities before you begin a dance session.
• Drink plenty of water before, during and after dancing.
• Make sure you rest between dance sessions.
• Don’t push yourself too far or too fast, especially if you are a beginner.
• Wear professionally fitted shoes appropriate to your style of dance.
• Check with your dance instructor that you are holding the correct form.
• Sit and watch new dance moves first. Learning new moves increases the risk of injury, especially if you are already tired.
• Perform regular leg-strengthening exercises.
• Move as fluidly and gracefully as you can.
• Cool down after a dance session, including stretching.

Things to remember

• Dancing can be a way to stay fit for people of all ages, shapes and sizes.
• Dancing can improve your muscle tone, strength, endurance and fitness.
• Dancing is a great way to meet new friends.
• See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or are unfit.

Eating Healthy Tips For Thanksgiving

Ah, Thanksgiving. A holiday filled with family, gratitude, and food, food, food! An interesting statistic about the day: an average plate of Thanksgiving classics contains anywhere from 1,600-3,000 calories — that's over most people's recommended daily allowance. While I am not trying to deter anyone from enjoying a great meal that can take hours, even days, to make, there are ways to make sitting down at the Thanksgiving table healthier.

• Don't skip breakfast. Whatever the day, whatever the occasion — don't skip breakfast. Missing the first meal of the day slows down your metabolism, which causes your body to store more calories later, and you may end up gorging at dinner because you're extra hungry. Besides a hungry person is a grumpy person, which is no fun on a holiday!
• Give your plate a healthy makeover. Besides candied yams, creamy green bean casserole, and mashed potatoes, vegetables tend to be noticeably absent in many Thanksgiving meals. Make sure to throw in a salad or a side dish of fresh green beans or Brussels sprouts, or give classic dishes a healthy twist.
• Socialize at the table (and don't forget to chew). I have seen too many heads on Thanksgiving pointed straight down at a plate while eating at warp speed. Talking to your friends and family will encourage you to slow down and not overeat, as will chewing. And the better you chew your food, the better your body will digest it.

See more healthy Thanksgiving eating tips when you read more.

• Practice portion control. Thanksgiving plates often resemble small food mountains — people just pile it on! Give yourself reasonable portions of each food. Use a smaller plate, or don't feel the need to fill a big one and eat everything off of it. But if you're still worried about having too much of a good thing, just have a small taste of the unhealthiest foods, and only splurge on a full portion of one of these dishes.
• If you're full, save dessert for later. After such a big meal, dessert may be too much. Make a small plate for yourself to enjoy later — even the next day.

And...most important enjoy this time with your family and friends. Be thankful to God for giving you another year to even enjoy such a meal. On behalf of Pampering4life Lifestyle and Wellness Company..."HAPPY THANKSGIVING"

How To Prevent Your Ankles From Looking Like Cankles

Have you been looking for ways on how to get rid of cankles? According to some training professionals, there is light at the end of the tunnel in some cases of cankles. The term cankles is a combination of calf and ankles. Cankles are those legs in which there is no clear differentiation between the calf and the ankle. What you only see is a straight lower leg with no shapes or curves.
You might assume that cankles are just for people that are overweight but it can affect anyone. There are many individuals who have cankles who are skinny and fit. So how do you get rid of cankles? Let's take a look at the 4 easy steps that you can do to say goodbye to your cankles.

Cardiovascular Exercises
Weight gain is the most obvious reason for having cankles. You can try doing some cardiovascular exercises for at least 30 minutes a day. Personally I like jumping rope for 20 minutes with some marching in between but you should first consult your doctor before doing any extreme cardiovascular activities. It is wise to start out slowly especially if you're working out for the first time.
Cardiovascular exercises are very effective in getting rid of the unwanted weight that surrounds the lower portion of your leg. Doing these kind of exercises will greatly shed those excess weight all over your body including your legs.

Change Your Diet
Aside from exercising regularly, adjusting your eating habits is something that a lot of people are having a very hard time following. Make sure to include more natural and organic foods in your diet such as fruits and vegetables. Avoid foods that contains too much fat, sugar and carbohydrates. A good well-balanced diet will help in losing excess weight around your ankles.

Prevent Water Retention
Water retention is another cause why your ankles are getting too fat. Possible causes of water retention are standing or sitting for very long periods of time, congestive heart failure due to decreased pumping action of the heart, low protein levels in the blood, hormone changes due to pregancy, weakening of valves in the veins and eating too much foods with sodium.
The best exercise that you could do to lessen water retention is swimming. Swimming is also a great cardiovascular exercise. Drinking lots of water and avoiding salty foods will also help a lot. Simply putting up your feet can also help the excess fluids go down from your ankles.

Tone Your Calves
There are specific exercises that you can do to strengthen and tone your calves. You can do regular calf raises while having some weights. This will greatly help in reducing the fat around your calves much faster. As your calf muscles grow, it will make the area between the calf and ankle look thinner - thus getting rid of your cankles.
Many people won't really consider these steps and will take the easy way out by covering their cankles with long pants or thick socks. At the end of the day, your cankles are still there and it's only going to get worse if you're not going to do something about it.

Habits That Lead To Excess Weight Gain

No matter how serious you are about watching your weight, practicing portion control, and maintaining good eating habits, it’s easy to find yourself in certain situations that can really test your willpower. Here are some common “danger zones” to watch out for when you’re trying to stick to a healthy, low-calorie eating plan. It’s important to know your overeating triggers because then you can plan ahead and deal with the situation, says industry leading expert Nolan.

Feeding in Front of the TV

The problem with eating in front of the TV is that you’re not giving your meal or snack your full attention. Realistically, though, if you’re alone, you might want the TV for company. “If you are going to watch TV and eat, prepare your meal fully and portion it out,” Nolan says. Once you’ve eaten what’s on your plate, stop. Also, give yourself a set timeframe. Eat during just one half-hour show and not all night with the TV on.

Overboard at the Buffet

Here’s a way to approach the buffet table without overeating: Fill up one plate with small portions and stop. Practice portion control by taking less of the unhealthy choices. Another trick: Make several trips, but limit yourself to one food group each time. For example, start with portions of vegetables, go for protein the next time, and carbs last. “Filling up your plate according to food groups helps you be more in control and have a sense of what you’re eating,” Nolan says.

Weekend Indulgences

“We always talk about how not to overeat at the party,” Nolan says. But the day after can be just as challenging. People rationalize by saying, “I’m already overeating, so I’ll wait until Monday to resume my good eating habits.” It’s fine to overindulge for an evening, but start back on your eating plan with portion control immediately afterward. You’ll only make it worse if you continue overeating. “It needs to stay just at that party or evening,” Nolan,says “Give yourself a specific timeframe.”

Dining-Out Diet Disasters

Never arrive at the table famished. It’s really hard to maintain good eating habits and have portion control when you’re starved. To avoid overeating, have a few carrots or almonds before you leave to meet your friends. If you’re drinking alcohol, limit yourself to two drinks at most to save on calories and keep from getting inebriated and losing your self-control. Another tip: Space your two drinks at least an hour apart. That way you won’t feel deprived, Nolan says.

Vacation Eating

A good way to avoid overeating while on vacation is to decide each morning which of your three meals will be your special one. “Keep it to one indulgent meal a day, not three,” Nolan says. One day it might be breakfast, the next dinner. Having one meal a day that is beyond your normal eating habits and higher in calories is fine as long as you’re not doing this all day. If you want dessert, share the portion with fellow vacationers.

Meals on the Go

Pack healthy meals and exert portion control on snacks for when you’re traveling. “I rarely leave it up to the gods where I eat when I’m on the road because you never know what they’re going to have,” Nolan says. “If you pack non-perishables and don’t eat them because you found a good restaurant, you can save them, and you’re not wasting.” Portion your snacks in individual baggies. If you must take the original bag, include a measuring tool so you can eat the right portions.

Emotional Snacking

Some people find themselves overeating when they’re upset or under stress. If you’re having an emotional time, the solution is to be conscious of how your eating habits are being affected. Keep a food journal to help you see the portion sizes you’re eating. Another trick is to do something fun that doesn’t involve food to distract you from your worries. Get your nails done. Call a friend you haven’t seen in a while and have a long chat. Take a hike. Ride a bike.

Eating on the Job

When you’re really busy at work, you tend to eat quickly and not pay attention to portions or calories. Again, the answer to portion control is to plan ahead. Pack lunches and snacks the night before that will fill you up during the day. You won’t have to run to the convenience store around the corner and grab the first thing you see or risk overeating. Also, force yourself to stop work for just 15 minutes to eat. You need the break, and you’ll feel fuller if you take time out to eat.
 
The bottom line is to curve your habits by taking small steps to better more healthier living. You will find that it will not happen overnight, but it is better to do something now rather then to struggle with it later. 

Breast Cancer Awareness Month: Your Healthy Breast

Keeping Your Breast Healthy

There is no natural way to change your breast size, but during pregnancy or puberty. Therefore, you have to be careful to take pill or capsule to enlarge the size of your breast. The following tips are to maintain your breast.
1. If you want to take that pill, you have to know that that pill contains estrogen without the doctor's license. The excessive of estrogen can cause breast cancer.
2. Breast consists of mammary gland and fat that contains collagen. As you grow older, the collagen is getting thin. It means that its skin is no longer tight. To overcome this, you can use bra since in the early age. To keep your breast in good shape, you can do aerobic, jogging, or tennis. Use the suitable bra for that activity, sport bra. It can back your breast up.
3. Hormonal change that happens in your body can change your breast skin texture. Your tissue in this part will be so soft for several days after menstruation. On the other hand, before menstruation, you breast will be a little bigger. For you to know, not all women have exactly the same size of chests. One chest may bigger than another. But, it is normal.
4. Do a regular treatment for your breasts. It is useful for its beauty and for detecting any abnormality that may come. Be aware of black fly, painful, bolter that may come to your breasts.
5. The dent of your breasts is usually hotter than the surrounding area. If you want your perfume to be more powerful, spray it on that area. The temperature of this area will make your perfume evaporate fast. Keep your weight stable. The drastic changing of your weight can make the back up your breast weak.
6. You can keep your chest in a good shape by doing exercises. Choose exercises that focus on the chest muscle like swimming. A good shape of your body, upright shoulder, can also help its back up work. Be careful in using moisturizer because your breast is sensitive. Do not use moisturizer around its nipple.

Another method that can be applied to keep your breasts healthy is by doing breast massage. This method is believed to be able to strengthen up and enlarge the size of your breast.
Steps for doing breast massage.
There are four procedures of massage that you can do at your house intensively. This massage is aimed to stimulate the shape of your breasts to be better or attractive.
1. Gentle draining motion.
Set your four fingers close together, and your thump apart so that it shapes like L. Put your L right hand under your breast, and your L left hand right on your nipple. Make a movement of your left hand down repeatedly. Make a gentle and smooth movement. Do this massage for 3-5 minutes for each breast.
2. Kneading-like motion
In the same shape hand, put your fingers of each hand under and above your breast, meanwhile, both of your thumps on your breasts. Then press your breast. Do it within 3-5 minutes.
3. Clock motion
Put your hands in the same position with kneading-like motion. Turn your hands clockwise and vice versa. Do not do this too much. You have to do this slowly and carefully. Do this for 3-5 minutes for each.
4. Pressure motion
In the L shape of hand, put your right hand at your right breast and your left hand at your left breast with both of the thumps on top of your breasts. Press your thumps against your breasts and hold for several seconds. Do this repeatedly for 3-5 minutes for each.
To get the maximum result, use cream for your breasts. Use B-shape breast firming cream which contains Glycine and wheat germ oil. It can stimulate your breast to fix the texture of your breast naturally

Breast Cancer Awareness Month: Healthy Eating Recipe

Mixed Green Salad with Pears, Hazelnuts, Blue Cheese and Homemade Croutons

 

Mixed Green Salad with Pears, Hazelnuts, Blue Cheese and Homemade Croutons

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Serves 6

Sweet, juicy pears partner with tangy blue cheese in this delightful cold-weather salad, full of flavor and texture. Homemade croutons and toasted hazelnuts give it lots of crunch. To make this salad ahead of time, prepare all ingredients separately and toss together just before serving.

Ingredients

1/2 cup hazelnuts
1/2 baguette, cut into 3/4-inch cubes
3 tablespoons extra-virgin olive oil, divided
1 teaspoon Dijon mustard
1 tablespoon white wine vinegar
1/4 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1 (5-ounce) package mixed baby greens (about 3 cups)
2 Bartlett pears, cored and cut into thin wedges
1/2 cup crumbled blue cheese, such as Stilton or Rogue River Blue cheese

Method

Preheat oven to 375°F. Spread hazelnuts on a rimmed baking sheet and toast until lightly golden, 10 to 12 minutes. Wrap nuts in a clean dish towel and rub together to remove skins. Set aside until cool enough to handle, and then chop nuts. To make croutons, toss bread cubes with 1 tablespoon olive oil and place on a baking sheet. Toast until golden, 10 to 12 minutes.

Meanwhile, whisk together mustard, vinegar, salt and pepper in a large bowl. Add remaining 2 tablespoons olive oil in a thin steady stream, whisking constantly until combined. Add greens, pears, blue cheese and hazelnuts and toss until evenly coated. Toss in the croutons and serve immediately.

Nutrition

Per serving: 270 calories (150 from fat), 17g total fat, 4.5g saturated fat, 10mg cholesterol, 400mg sodium, 23g total carbohydrate (4g dietary fiber, 6g sugar), 7g protein

Eating Healthy To Prevent Breast Cancer

The truth is, we are miles away from any guaranteed protection against
breast cancer. But, at this point, we can look at improving our odds by including (and avoiding) certain foods and nutrients in our diet. The groundbreaking report from the American Institute of Cancer Research (Food, Nutrition, and the Prevention of Cancer: a global perspective, 1997) noted which foods, based on research results thus far, probably or possibly decreased breast cancer risk and which foods/components probably or possibly increased risk. You'll find many of their conclusions in the 10 Steps below.

Things You Will Need

• Fruits
• Vegetables
• Carotenoid-rich food
• Fiber
• Monounsaturated fats

1. • 1
     Enjoy more fruits. They contribute powerful antioxidants, phytochemicals, and fiber.
   • 2
     Enjoy more vegetables. They contribute other powerful antioxidants, phytochemicals and they also contribute fiber.
   • 3
     Work a Carotenoid-rich food into your day (cantaloupe, mango, beet greens, butternut squash, chili peppers, dandelion greens, dock/sorrel greens, hubbard squash, kale, mustard greens, pumpkin, spinach, sweet potato, swiis chard, turnip greens, winter squash, and yams).
   • 4
     Eat more fiber, especially from whole grains. Phytochemicals found in whole grains have been found to reduce risk of breast and colon cancers in animal studies.
   • 5
     Keep fat, saturated fat, and animal fat moderate. Researchers are still trying to figure out if and how the amount of fat (as well as the types of fat) in our food changes our risk for breast cancer. Results from animal studies have suggested the possibility that the amount and type of fat we eat could encourage or discourage certain breast tumors.
   • 6
     Switch to monounsaturated fats. Research has been showing that monounsaturated oils, such as olive and canola oil, do not have many cancer-promoting effects (Journal of the American Dietetic Association, 97:16, 1997).
   • 7
     Drink little or no alcohol. At least 50 studies show that alcohol may play a role in breast cancer risk.
   • 8
     Emphasize variety in food choices. Eating various foods will give many different nutrients and helpful phytochemicals.
   • 9
     Try to keep extra weight off as you age. A Harvard University study showed that women who gained 44 to 55 pounds after age 18 had almost double the risk of developing breast cancer following menopause, compared with women who had gained only a few pounds.
   • 10
     Get bitten by the fitness bug! (or)
   • 11
     Try to exercise at least 4 hours a week--even if it is just walking. Some studies have found a reduced risk of breast cancer among women who exercise regularly or who were athletic as adolescents.

Breast Cancer Awareness Month: Living Stress Free

Stress hormones are just as bad as smoking cigarettes daily when it comes to your body. As women we need to learn how to live more stress free to help prevent any onset of stress hormones which can lead to a weaken immune system which can now lead to breast cancer.
People who are stressed are less productive at work and their social life suffers. We have all been brainwashed to
believe that stress is a daily part of our lives and there is no way to stop stress. That ain't necessarily so.


  Here are stress management tips to reduce stress and live a more productive stress free life.

1. • 1
     Get Fit! Take care of your health and you will be able to deal with stress. Get proper amount of sleep, exercise, and watch your weight.
   • 2
     Don't Worry Be Happy. Don't think about what could happen tomorrow or what happened yesterday. This places additional stress on the body and mind. Live fully in the moment.
   • 3
     Volunteer. People who actively help others have very little time to stress over their own problems. Get involved with local charity groups or a neighborhood organization.
   • 4
     De-Clutter. Clean out the clutter in your home, bounce a bad relationship that adds stress. Reduce social activities or work related overload. De-clutter to de-stress.
   • 5
     Humor. Laugh out-loud at your problems. See the funny in all of life's situations. A laugh a day will keep the stress away.
   • 6
     Don't Bully People. Everyone doesn't have to do as you do or even do as you say. You are not the boss of the universe. Many stressed out people are type "A" personalities who are driven. And control freaks. Let go.
   • 7
     Anger Management. Don't get mad. Smile. When rude, gruff, nasty people get under your skin act kindly and smile. A smile will kill any anger and reduce stressful situations.
   • 8
     Think Positive. Stop listening to negative voices in your head. Every time a negative thought enters the mind...think STOP! Then replace it with a positive thought. Mastering a positive attitude is often hard and it will take some time. But give it a try.
   • 9
     Names. See problems as opportunities to learn. Giving a different name to a situation will ease stress and tension.
   • 10
     Don't Play the Blame Game. Don't blame stress on others. Your mind controls what you say and think and do. Choose to face stress in a calm and controlled manner. Take a deep breath...Now wasn't that much better.
     Soon you will feel stress relief and live a stress free life.

Healthy Tips For Breast Cancer Awareness: Think Pink

Research continues to identify foods and methods of preparation linked to increased risks of cancer. As consumers grow more health conscious, they may wonder which foods to avoid. Living a healthy lifestyle by eating the right foods can greatly reduce your risk of getting breast cancer. Below are some healthy tips you can follow daily to regain your health and for your preventive care.

 

1. Grilled Foods

   • Foods cooked at high temperatures, such as grilled or fried meats and vegetables, develop acrymalides, a chemical known to cause cancer in rats. Industrial plants use acrymalides to produce various plastics. PhIP, a type of acrymalide, possesses certain estrogen-like properties which may worsen a patient's breast cancer.

   Aspartame

   • The human body produces various byproducts when breaking down aspartame. Among these byproducts is methanol, which the body further reduces to formaldehyde, a known carcinogen. Scientists and researchers continue to study this possible risk.

   Red Meat

   • 
     

     A recent study revealed men and women over the age of 50 who consumed beef, pork or lamb on a daily basis were 30 percent more likely to die from cancer. Eating large quantities of red meat cooked at high temperatures increases the likelihood that DNA-damaging chemicals will be introduced to the body. Red meat consumption may affect tumor growth rates.

   Processed Meats

   • 
     

     Nitrosamines and other chemicals in processed meats, such as hot dogs and deli items, may increase the risk of cancer. University of Hawaii researchers discovered a link between people who consumed large amounts of processed meats and their risk of developing pancreatic cancer.

Balancing a healthy lifestyle with healthy choices is key in all cancer prevention. According to the American Cancer Society, a woman in the United States is diagnosed with breast cancer every three minutes. There are many things you can do to prevent yourself from becoming a statistic.
Lifestyle factors such as regular exercise, increasing vitamin D intake, and eating a low-fat diet can help reduce your risk of getting breast cancer. All the prevention methods listed here can all help you live a well-balanced life - one full of energy and vitality:
Alkalize your blood. A healthy pH balance - the ratio of alkalinity to acidity in the body - is crucial to being cancer-free. Cancer thrives in acidic environments but is unable to survive in alkaline ones. Edgar Cayce, typically referred to as the "father of holistic medicine," consistently emphasized the importance of maintaining a proper acid/alkaline balance in the body. Cayce said that "a normal diet is about twenty percent acid to eighty percent alkaline-producing." Make sure your diet is rich in alkalizing foods such as green vegetables, beans, spices, herbs, seeds and nuts. Limit your consumption of alcohol, coffee, meat, fish, poultry and eggs. You can measure your pH levels with litmus strips to be sure your body is more alkaline than acidic.
Go braless! Or at least limit how many hours a day you wear a bra. Bras restrict the flow of lymph within breast tissue which hinders the breast's natural cleansing process. Multiple studies done on bras have shown some astounding results. Women in Figi who don't wear bras have almost no incidence of breast cancer. In a Harvard study researchers found that women who wore their bras 24 hours per day had a 3 out of 4 chance of developing breast cancer compared to women who wore their bras less than 12 hours per day and had a 1 out of 152 risk.
Eat your veggies. Cruciferous vegetables such as cabbage and broccoli may protect against breast cancer because they lower levels of estrogen which is a hormone that plays a role in tumor growth. Additionally isothiocyanates- the anti-cancer compounds found in broccoli- can help in the detoxification of your liver and can rid your body of carcinogens.
Get some sun! Vitamin D is a hormone that your body naturally produces when your skin is exposed to sunlight. Vitamin D is essential to your body but as many as 36% of us are deficient in Vitamin D. According to Science Daily, Vitamin D protects us from breast cancer by stimulating a protein that prevents breast cancer cells from growing. Fair-skinned individuals need just 15 minutes of sun a day while 20 to 30 minutes is needed for darker skinned people. In the winter months make sure to get your Vitamin D from fish oil, mushrooms and Vitamin D supplements.
Get regular exercise: The Arnold School of Public Health at the University of South Carolina has done multiple studies showing that moderate exercise can reduce the risk of breast cancer. Exercising promotes the circulation of oxygen in the blood and floods cells with enough oxygen to get rid of cancer. Cancer cannot survive in an oxygen-rich environment. Try to exercise for at least 30 minutes 5-6 times a week.
Drink green tea. According to a study published in The Journal of Agricultural and Food Chemistry the EGCG in green tea aids in preventing breast cancer. The polyphenols-powerful antioxidants found in green tea- can prevent cancer cells from growing. Drink 1-3 cups of caffeine-free green tea per day.
Eat a low-fat diet. A diet high in fat significantly increases a woman's risk of developing breast cancer. A study published in the Journal of the National Cancer Institute concluded that women with high-fat diets had a 32 percent higher risk of getting breast cancer than those who followed a low-fat diet.
Try Black Cohosh. This is an herb used typically to treat the side effects associated with menopause. A recent study showed that extracts from Black Cohosh may stop breast cancer cells from forming.
The true cause of cancer can depend on a number of factors. Diet, environmental factors, and genetics all play a role. By making healthy lifestyle choices you can dramatically tip the odds in your favor and enjoy a vibrant, healthy, cancer-free life.

Foods To Increase The Sexy In You

Who would of thought that eating healthy could save your marriage? Let me explain. We already know that eating healthy can help you to feel better but it can also help to increase your sexual hormones the natural way. Healthy has become the new sexy and now you can take full advantage of eating right for your energy and your libido. Another great reason to get yourself healthy. Below are just a few super foods to do the trick.

Maca
This Andean root is the first food that comes to mind when I think of sexual health and stamina. Just me? It’s been commonly used in Peru since the times of the Inca to increase strength, energy and libido. Modern foodies consider it a superfood, and with good reason. Maca is excellent for balancing hormones and makes a tasty addition to deserts and smoothies.

Chocolate
Always a woman’s favorite. Real dark chocolate (we’re not talking See’s Candies here!) with a high cacao content contains natural stimulants and wellbeing chemicals, plus plenty of magnesium which is good for the heart and women’s libido. A healthy heart means better circulation, and that means better sex drive. Melt it, pour it, lick it…

Chiles
You can’t travel in Latin American without hearing a hot and spicy joke about the size of a man’s chile. And if you’re a fan of picante foods, you know how they can make you a bit sweaty and excitable. Blame it on the capsaicin, the substance in hot peppers which releases endorphins, stimulates nerve endings and increases heart rate.

Cardamom


This deliciously exotic little spice has a reputation in its home country of India for being an aphrodisiac. I just think it’s got a wonderful, sensual taste. But there may be some science behind it too: cardamom is high in cineole, which stimulates the nervous system.

Ginger
The spicy taste of hot, fresh ginger tea will heat your body up, make your heart race and increase the heat. What more do you need to get it going?

Pumpkin Seeds
High in zinc, which is needed for testosterone production, pumpkin seeds are essential for the libido in both men and women. Toast some up, pop in a movie, oh, forget the movie…

Greens
Eat your salads, ladies, dark leafy greens help your liver metabolize estrogen, and create a good balance of this hormone essential for healthy female sexuality. Sure, they don’t look sexy, but they’ll make you feel amazing.
Of course, there’s no one food that’s going to magically improve your sex life. The key is to avoid cigarettes and excessive alcohol and maintain a state of general health and wellbeing. You can’t expect to sit on your tuckus all day snacking on potato chips and be an excellent lover!

Goji Berries
These superfood berries are considered a potent sexual tonic in Asia. They improve mood and well being and increase testosterone production. They’re tart, complex and intriguing – fittingly.

Pomegranate Juice
A very sensual juice and luscious juice (surely Nigella Lawson would approve), many think that pomegranate’s high antioxidant content keeps free radicals from interfering with circulation. Which would have a positive effect on erectile dysfunction.

Almonds
Best when eaten raw, almonds are high in libido-boosting vitamin E. A very sensible sex-boosting insurance policy. Eat daily.

Hemp
Whether you prefer the seed, the milk, or the oil, hemp is high in the Essential Fatty Acids needed to help balance hormones for a better libido. Whip up a hemp milk latte and cozy up to your sweetie for some kisses to get things going.

Wild Salmon
Another great source of Essential Fatty Acids. Try it cold with creme fraiche, crackers, wine and a little hand-feeding.

Turn The Negative Talk To A Positive You

In a recent study published in the journal Psychology of Women Quarterly, 93 percent of college-age women admitted they fall into the fat-talk trap — picking apart their own body flaws among friends, possibly to elicit those “no, you look great!” responses.
But bashing their belly bloat isn’t the only harmful thing that women routinely say aloud. From “I’m soooo stressed out” to “Yikes, I’m sorry about that,” many seemingly harmless everyday phrases are actually more loaded than you think — and they have the power to whittle down your self-confidence and raise your levels of anxiety and depression, says Shoshana Bennett, PhD, a Sonoma, Calif-based psychologist.
Chances are you may not even realize you’re making such statements, or that they’re self-deprecating, Dr. Bennett says. “You should talk to yourself as you would to a very close friend. Most of us wouldn’t dream of uttering to someone we adore the little putdowns we say to ourselves.”
Everyday Health asked experts to share the very worst kinds of things women say — and how to spin that toxic vocab into positive thinking.
1. “Look at my arm jiggle.”

The situation: Over a glass of pinot with your BFFs, girl talk suddenly turns into a competition of who hates their body more.

Why it’s unhealthy: Pointing out and focusing on the alleged jiggle, whether to friends or yourself, is harmful to your body image and self-esteem. Even if your intent is to seek an image-boosting compliment, it can backfire, prompting you to agonize even more over your body flaws and making you feel worse.

Next time, say: “Did I tell you about the cool project I’m managing at work?” or “I love your new haircut!” The point here is to spend time with your friends celebrating each other’s successes instead of commiserating over flaws.

2. “You always…” or “You never…”

The situation: Your husband leaves his dirty dinner dish in the sink. Again. And again.

Why it’s unhealthy: These unproductive taunts have the potential to snowball out of control, so you suddenly find yourself fighting and screaming about big issues like money or parenting instead of the pile of plates, explains Marianne Gillow, PhD, a psychiatrist in private practice in New York City.

Next time, say: “I have a problem with…” Describe the bothersome behavior in a precise way, which allows you to get to the nuance of the fight, and settle it quickly. “If you’re going to fight with a loved one, it’s best to keep it as specific as possible,” Gillow says.

3. “I’m such a pig.”

The situation: You feel guilty about inhaling an entire bag of pretzel M&Ms, so you confess to your co-worker about your diet slip-up.

Why it’s unhealthy: This self-judgmental jab picks apart your self-esteem, making you more likely to binge further, creating a vicious cycle. In many cases, you’re actually saying it in hopes of getting reassurance from your friends that you are not, in fact, a pig, which is equally as dangerous. “If you’re depending on someone else to tell you how to feel, you’re not taking responsibility for your own confidence and happiness,” says Bennett.

Next time, say: “That was so yummy.” Simply enjoy the indulgence and vow to eat something healthy at your next meal or snack. Or, if you’re eating to the point of discomfort, be aware of your actions. “Make a mental note so you can choose differently next time,” says Bennett. If you turned to the vending machine after a particularly stressful meeting, brainstorm a smarter solution for next time, like venting to your office best friend or taking a mind-clearing walk.

4. “I’m soooo sorry.”

The situation: You brush up against someone in the elevator. Or ask a question in a big meeting. Or fumble around in your wallet and take too long to pay the cashier at the coffee shop.

Why it’s unhealthy: “Over-apologizing for minor, unnecessary things can do a number on your self-worth because you’re basically saying, ‘I’m not important,’” Bennett says.

Next time, say: Nothing at all. Bite your tongue and reserve those earnest apologies for acts that truly deserve them.

5. “Ugh, I’m beyond stressed.”

The situation: You stare at the 72 unread emails in your inbox or your three-page-and-growing to-do list and throw up your hands in despair.

Why it’s unhealthy: With four small words, you imply incompetence. “A lot of times we speak in terms of ‘all or nothing,’ and those statements lead nowhere but down,” says Bennett. Take a step back and have another look at the situation. You’ll probably realize that you’re not falling apart, but you could just use some help prioritizing or delegating. You’re only human, and you can pretty much only do one thing at a time.

Next time, say: “I’m feeling challenged right now.” This puts you in a solution-seeking mindset and you can figure out what to do to move forward.

6. “I can’t afford this.”

The situation: You ogle a gorgeous pair of strappy sandals in your favorite department store (and put them right back down after seeing the price tag). Or you go into sticker shock when the travel agent tallies the cost of the Caribbean cruise you were thinking of booking for your anniversary.

Why it’s unhealthy: When you use the word “can’t,” you’re acting as if you’re not in control of your own situation, and so you limit your possibilities. “Most likely, with some creativity, you could find a way to buy those shoes or take that trip,” says Bennett.

Next time, say: “I choose not to spend money on that right now.” This empowers you with the option of spending money later and brainstorming about how to budget for it.

The bottom line is to love you more because without the positive effects of your own support will surely get in the way of your life being successful. Think positive at all times so the negative will no longer have a place in your life. A healthy mind is a healthy body!

Fuel Your Energy Naturally

Pure Energy

Food is fuel for the body and it's what keeps us going all day. True, there are many other contributing factors--sleep, exercise, general health, but food is perhaps the factor over which we have the most control. Our energy levels depend a lot on what we eat and how much of it we take in. A person on a diet may not be getting the amount of nutrients they need and feel drained, while someone else who's eating too many foods that provide few nutrients will also feel sluggish.  

Oatmeal

1. • When you choose steel-cut oats or regular oats instead of quick-cooking or instant oatmeal, you're getting a lot of benefits from this food. Oatmeal contains soluble fiber, a long-lasting source of energy that can keep you feeling fuller longer and can also help lower cholesterol levels. Complex carbohydrates are an excellent source of energy, and the complex carbs in oatmeal contribute to slowing down the digestion process. So if you cook up a bowl of oatmeal in the morning instead of reaching for a sugary breakfast bar or toaster pastry, you may be less likely to need a mid-morning snack before lunch.

   Squash

   • Squash and other starchy natural foods, such as potatoes and carrots, are like oatmeal in that their complex carbohydrates can fill you up quickly and make your energy last for a longer period of time. Squash also has the benefit of being very versatile---it can be roasted, cooked into a casserole or pureed for soup. It's a vitamin-rich food and can give you a boost of fiber, carotenes and vitamins B1 and C.

   Apples

   • In addition to foods with complex carbs that give you energy lasting for a long time, other natural foods with simple carbohydrates are important to include in your diet. Apples are a natural source of fructose, a sugar that's also found in some vegetables. The fructose in apples can give you a quick burst of energy when you need it and the fiber in the fruit will make you feel more full than if you had chosen a cupcake.

   Eggs

   • Carbs may provide most of the energy for your body, but protein provides endurance and helps your body successfully control the output of the energy you gather. Meat is an excellent source of protein, but too much of it can be harmful for the body. An alternate source is eggs. They may be high in cholesterol, but their health benefits more than make up for that, and if you monitor your cholesterol intake throughout the rest of the day, eating up to two eggs daily provides the body with a source of healthy fat and all essential amino acids.

   Water

   • Though not technically a food, water is often overlooked as a vital part of a healthy diet. Staying hydrated is imperative to gaining and retaining energy, and when the body is lacking water it's more likely to make you feel fatigued. Even if you're not exercising, keep a bottle of water handy and take generous sips throughout the day.

Meat and Seafood

• Choose lean meats and fish for the most energy. If you add a source of protein to each meal you eat, you'll feel satisfied longer and have more energy between meals. Choose chicken breasts, lean beef and fish fillets. Prepare these items without a lot of added fat or salt. You can use herbs for extra flavor, and bake or grill the items instead of frying. For an alternate source of protein when you snack, try a small handful of sunflower seeds or nuts such as almonds. They offer sustained energy as well as heart-healthy fats that leave you feeling satisfied.

Vegetables and Fruits

• Many vegetables and fruits are good for energy levels. Eating a large salad at lunch can fill you up without leaving you feeling bloated. Greens are loaded with B vitamins as well as iron and magnesium. Fruits are sweet, but since the sugars are natural and have fiber and a good amount of vitamin C, they are a good choice for snacks or light desserts. Or puree them with milk or yogurt for nutritious smoothies.

How To Set Healthy Goals Daily

Goals for better health are often referred to as “resolutions” and many people set them within days or weeks before the change of a new year. The following are goals that people making resolutions commonly desire improvement-in, for overall better health.

Many people have found through trial and error, that setting reasonable goals rather than ones that are very difficult to achieve, helps one to remain inspired to achieve them, rather than becoming discouraged before reasonable gains are made.

Whether you have recently been diagnosed with an illness, or you are looking for a new, healthier self, it may be difficult to find the motivation to change your lifestyle. You may be looking to begin exercising, or just to begin eating healthier. The best way to go about change in your health is to start by setting attainable goals. Your goals should outline each priority in a realistic manner and timeline.


Your 10 Step Process To Set Goals

1. • Complete a health assessment, preferably through a healthcare provider, and use this to begin setting your health goals.
     
   • 2
     Write your goals down in a journal being specific on what you are trying to achieve. For example, "I want to lose 10 pounds in two months".
     
   • 3
     Keep your goals realistic and simple. This maintains a positive feeling throughout your achievement. For example, "I want to run a marathon by the end of next week" may be impossible to achieve and discouraging if unattainable.
     
   • 4
     Consider adding emotional and mental goals, not just physical ones, such as "I want to manage my stress better" or "I want to have more energy in two months".
     
   • 5
     Determine factors that may ease the progression of your new health goals, such as a gym membership.
     
   • 6
     Include a timeline for each of your goals, and follow the time frame without rushing to achieve the goal.
     
   • 7
     Document your progress in your journal. Write your emotions and any improvements or setbacks you may be experiencing.
     
   • 8
     Discuss your health goals and progress with your healthcare provider, or a family member, to help keep you on track.
     
   • 9
     Modify your goal if you feel like it may be unattainable.
     
   • 10
     Add more goals along the way to keep you motivated.