20 Steps For Spring Exercise Motivation

We all have the days where we plan to work out and know that we should, but when it's time to lace up your shoes and go…You. Just. Don't. Wanna.

I have those days, too, but when I remind myself how GOOD exercise makes me feel, and how it will help me reach my goals, I generally suck it up and do it anyway. Getting started really is the hardest part. Once you get going, you're generally glad you did. And when it's over, you feel even better.

But some people have less willpower or dedication. Some give in to the temptation to skip exercise too easily. While that's fine once in a while, it can become a hard habit to break if you skip out on your workouts too often. Below take a look at some things you can do to spring forward to exercise motivation.

Keep Track of Your Progress
Remember to chart your progress, whether it's with a high-tech online tracker or an old-school fitness journal. Seeing incremental improvements, whether it's improved time, increased reps, or greater frequency of workouts, can boost your exercise motivation.

You are not Perfect
Be prepared and not feel like its either all or nothing. Taking small steps always reap bigger rewards. Trying to be a perfectionist when starting any no exercise plan will surely lead to burn out. If you miss a day or two of your workout its okay. Always keep in mind you have another day to make things right.

1. Do it anyway. (This was the most popular answer!)
2. Tell myself to go for 15 minutes. If I still feel bad or unmotivated, I can quit. I have yet to quit.
3. Ask a friend along to the workout it helps us both with accountability.
4. Do a heavy house cleaning (vacuuming, moving furniture, scrubbing) so I have a reason to work out.
5. Take a 10-minute brisk walk.
6. Take the dog for a long walk.
7. Force myself anyway and feel better for it.
8. Go to a yoga class. It gets me moving, and I always have fun!
9. I sit by myself for a few minutes and think about all the things I can't enjoy because of my poor health.
10. Work out anyway…then bask in the awesomeness!
11. Find something new to do! If you run then go for a swim or a bike ride. Maybe you are getting bored with the same routine.
12. Complain about not feeling motivated, then go do it, since I don't like hearing myself complain.
13. I drag myself to the gym anyway. Before I realize it, an hour is passed and I'm glad I went.
14. Post about your lack of motivation on Facebook, and get chewed out.
15. Do it anyway because this is for me.
16. Try to force myself to just do something for 1 minute (jumping jacks, squats, etc.). But usually I tell myself I will be happier that I did it instead of mad at myself for not doing anything.
17. Put on my work out clothes, lace up my shoes and go for a walk. Once I'm out and moving I find my motivation.
18. Remember a time when I couldn't work out, and how sad I was when I was heavier, and how I don't want to feel sad again!
19. Listen to some music—something with energy that I like. It's funny how the right music can make you move even when you think you don't want to, and it usually provides a mood boost, too (which is probably why I didn't want to workout in the first place).
20. Put my feelings aside and use logic and reasoning. My feelings then change after a good workout.

Pampering4life Healthy Eating Series: Berry Medley Juice

As a Integrative Health Counselor, I enjoy the many benefits of juicing for my health and providing this service to my clients. I believe you can enjoy the many benefits to eating healthy just by juicing daily. Enjoy this simple recipe that will give you vital nutrients to add to your diet.

2 cups of strawberries
2 cups of blueberries
2 cups of blackberries
1 banana
1 cup almond milk
1 1/2 cups of raspberries

Place all ingredients into the blender. Make sure to blend for just a few seconds depending on your blender speed. You can also add ice to the mixture for a fantastic berry delight.

Berries are among the quickest and easiest of fruits to juice. The only prepping they need is a quick rinse. Strawberries are a small exception as they will need to be topped before juicing. All berries are a great source of antioxidants such as anthocyanins, flavonoids and ellagic acid, all of which have been associated with anti-cancer and anti-heart disease benefits. Drink this juice in the morning for a great energy boost or anytime throughout the day. Enjoy!

Pampering4life Healthy Mind Series: Forgiveness

Nearly everyone has been hurt by the actions or words of another. Perhaps your mother criticized your parenting skills, your colleague sabotaged a project or your partner had an affair. These wounds can leave you with lasting feelings of anger, bitterness or even vengeance — but if you don't practice forgiveness, you might be the one who pays most dearly. By embracing forgiveness, you can also embrace peace, hope, gratitude and joy. Consider how forgiveness can lead you down the path of physical, emotional and spiritual well-being.

What is forgiveness?

Generally, forgiveness is a decision to let go of resentment and thoughts of revenge. The act that hurt or offended you might always remain a part of your life, but forgiveness can lessen its grip on you and help you focus on other, positive parts of your life. Forgiveness can even lead to feelings of understanding, empathy and compassion for the one who hurt you.
Forgiveness doesn't mean that you deny the other person's responsibility for hurting you, and it doesn't minimize or justify the wrong. You can forgive the person without excusing the act. Forgiveness brings a kind of peace that helps you go on with life.

What are the benefits of forgiving someone?

Letting go of grudges and bitterness can make way for compassion, kindness and peace. Forgiveness can lead to:

• Healthier relationships
• Greater spiritual and psychological well-being
• Less anxiety, stress and hostility
• Lower blood pressure
• Fewer symptoms of depression
• Lower risk of alcohol and substance abuse

Why is it so easy to hold a grudge?

When you're hurt by someone you love and trust, you might become angry, sad or confused. If you dwell on hurtful events or situations, grudges filled with resentment, vengeance and hostility can take root. If you allow negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice.

What are the effects of holding a grudge?

If you're unforgiving, you might pay the price repeatedly by bringing anger and bitterness into every relationship and new experience. Your life might become so wrapped up in the wrong that you can't enjoy the present. You might become depressed or anxious. You might feel that your life lacks meaning or purpose, or that you're at odds with your spiritual beliefs. You might lose valuable and enriching connectedness with others.

How do I reach a state of forgiveness?

Forgiveness is a commitment to a process of change. To begin, you might:

• Consider the value of forgiveness and its importance in your life at a given time
• Reflect on the facts of the situation, how you've reacted, and how this combination has affected your life, health and well-being
• When you're ready, actively choose to forgive the person who's offended you
• Move away from your role as victim and release the control and power the offending person and situation have had in your life

As you let go of grudges, you'll no longer define your life by how you've been hurt. You might even find compassion and understanding.

What happens if I can't forgive someone?

Forgiveness can be challenging, especially if the person who's hurt you doesn't admit wrong or doesn't speak of his or her sorrow. If you find yourself stuck, consider the situation from the other person's point of view. Ask yourself why he or she would behave in such a way. Perhaps you would have reacted similarly if you faced the same situation. In addition, consider broadening your view of the world. Expect occasional imperfections from the people in your life. You might want to reflect on times you've hurt others and on those who've forgiven you. It can also be helpful to write in a journal, pray or use guided meditation — or talk with a person you've found to be wise and compassionate, such as a spiritual leader, a mental health provider, or an impartial loved one or friend.

Does forgiveness guarantee reconciliation?

If the hurtful event involved someone whose relationship you otherwise value, forgiveness can lead to reconciliation. This isn't always the case, however. Reconciliation might be impossible if the offender has died or is unwilling to communicate with you. In other cases, reconciliation might not be appropriate. Still, forgiveness is possible — even if reconciliation isn't.

What if I have to interact with the person who hurt me but I don't want to?

If you haven't reached a state of forgiveness, being near the person who hurt you might be tense and stressful. To handle these situations, remember that you can choose to attend or avoid specific functions and gatherings. Respect yourself and do what seems best. If you choose to attend, don't be surprised by a certain amount of awkwardness and perhaps even more intense feelings. Do your best to keep an open heart and mind. You might find that the experience helps you to move forward with forgiveness.

What if the person I'm forgiving doesn't change?

Getting another person to change his or her actions, behavior or words isn't the point of forgiveness. Think of forgiveness more about how it can change your life — by bringing you peace, happiness, and emotional and spiritual healing. Forgiveness can take away the power the other person continues to wield in your life.

What if I'm the one who needs forgiveness?

The first step is to honestly assess and acknowledge the wrongs you've done and how those wrongs have affected others. At the same time, avoid judging yourself too harshly. You're human, and you'll make mistakes. If you're truly sorry for something you've said or done, consider admitting it to those you've harmed. Speak of your sincere sorrow or regret, and specifically ask for forgiveness — without making excuses. Remember, however, you can't force someone to forgive you. Others need to move to forgiveness in their own time. Whatever the outcome, commit to treating others with compassion, empathy and respect.

Healthy Benefits To Aromatherapy

Aromatherapy is a type of therapeutic treatment that uses naturally created oils, known as essential oils, as an alternative to or in conjunction with conventional medicine. Essential oils are highly concentrated and can be derived from different parts of a plant. These oils can be absorbed through the skin or the oils' vapors can be inhaled. The odor of certain oils has been found to have both psychological and physiological benefits.

Relaxation

There is some evidence that the use of rose oil in aromatherapy can promote both physical and emotional relaxation. According to the article titled "Relaxing Effect of Rose Oil on Humans" in the February 2009 issue of "Natural Product Communications," rose oil significantly reduces breathing rate and systolic blood pressure. Individuals exposed to rose oil also feel more calm and relaxed as a result.

Improved Mood

Essential oils can be used to combat negative moods such as anxiety and depression. In the January 1995 issue of the "Journal of Advanced Nursing," C. Dunn et al., found the essential oil of lavender to be more effective than rest or massage for improving the moods of patients. The patients in this study also reported feeling more positive and less anxious as a result of aromatherapy with lavender.

Alertness

Unlike lavender, which has a sedative effect, the essential oil of rosemary has a stimulating odor. When inhaled through the nose, the scent goes directly to the brain and can have instant effects. According to the University of Miami School of Medicine, the scent of rosemary decreases alpha brainwaves, which are associated with non-arousal, thereby increasing alertness. Rosemary also increases the quantity, although not the quality, of work.

Relieve Pain

Daily aches and pains or pain that results from injury or illness may be alleviated through aromatherapy. In her article "The Smell of Relief," Jane Buckle states that aromatherapy treatment reduces pain and enhances the effect of painkillers. She explains that soothing scents can effectively reduce tension. Specifically, chamomile and ylang ylang have been shown to relieve pain. Peppermint and eucalyptus can also provide pain relief.

Headache Relief

The pain caused by migraines, a severe type of tension headache, can be relieved by scents that provide pain relief. These scents include peppermint and eucalyptus as well as lavender and sandalwood. According to a 2001 survey conducted by researchers from the University of Exeter in the United Kingdom, aromatherapy was reported to be a recommended treatment for headaches, especially migraines, by many complementary and alternative medicine organizations.

How Does It Work?

With methods such as bathing, massage and poultice, the oils are absorbed directly into the skin. This can be beneficial for soothing physical pain in muscles as well as calming anxiety and easing other negative emotions. Inhalation and infusions can have a positive effect on respiratory problems such as asthma and bronchitis. These methods can be very simple as they can be in the form of a joss stick, candle or aromatherapy burner. As these are inhaled, either directly (infusion) or indirectly, using the right oils can promote improved respiratory health.

How to use Aromatherapy?

When massaging, the oils need to be mixed with a base oil. Usually, this base will be grapeseed, almond or coconut oil. Grapeseed is usually preferred as this can be used on most people including children and people with nut allergies. Any products you wish to make yourself should be according to the following scale: Up to a total of 5 drops of oil per 30ml of base.

What are the benefits?

The Benefits can be listed below:

• It reduces muscular aches and pains and increases muscle relaxation and tone.
• For women's problems like PMS or menopausal distress it is particularly helpful.
• Stress level or Blood pressure can be reduced.
• The immune system can be stimulated and infections can be fought with.
• Tension headaches can be relieved.
• Various emotions like anxiety, grief and depression can be alleviated.
• Digestion can be improved. Constipation and abdominal spasm can be decreased.
• The circulation and lymphatic drainage can be enhanced to eliminate cellulite and toxins from the body.
• Some essential oils are good skin care agents.
• The circulation of the scalp can be increased and dandruff can be prevented.
• Aromas can be used as a first aid measure for minor burns and cuts.
• Common problems like sore throat, stuffy or blocked noses can also be modified.
• Lavender Essential oil is a good relief to dry and inflamed skin.
• Tree Essential Oil is good to use for warts, rashes, insect bites, cuts and coughs.
• The discomforts of asthma, arthritis and allergies can be relieved.
• Nausea can be treated using aromas.
• The essential oils like lavender, marjoram and Roman chamomile help in relaxation and anxiety in palliative care.
• Irritable bowel syndrome can be assisted with the help of an oral intake of peppermint oil.
• The essential oils of Ylang ylang and Rosemary affect Alpha-wave activity.
• Linalool is a terpenoid constituent that interacts with cell membranes and suppresses cell action. It is mildly sedative in nature.
• The pulmonary function of children with asthma can be improved with a 20 minute massage routine each day.
• The treatment of acne, athletes foot and onychomycosis nail infections can be done by Tea Tree oil.
• Aromas can be used to facilitate communication, decrease difficult and self-stimulating behavior and provide very meaningful communication.
• Aromatic massage reduces cortisone levels in children having juvenile rheumatoid arthritis.

Should anyone avoid aromatherapy?

• Women in the first trimester of pregnancy as well as people with severe asthma or a history of allergies should avoid all essential oils.
• People with a history of seizures should avoid hyssop oil.
• People with high blood pressure should avoid stimulating essential oils such as rosemary and spike lavender.
• Those with estrogen-dependent tumors (such as breast or ovarian cancer) should not use oils with estrogen-like compounds such as fennel, aniseed, sage, and clary-sage.
• Caution should be exercised when considering use of aromatherapy in cancer patients receiving chemotherapy.

Finally, something that must be cleared is that aromatherapy is an alternative complementary medicine and should not be used as the major treatment, but as an addition to the healing process of the standard medical care. Contact our offices today for your aromatherapy sessions dedicated towards your better health.

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

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.

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.

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.

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.

Exfoliate and Revitalize Your Skin

Achieving great looking skin isn't necessarily that hard. You do have to know what to do (and what not to do) for good skin care. While most people understand the importance of hydration, sunscreen and cleansing, they often overlook exfoliation in their skin care regimen. Exfoliation can help bring out a fresh, youthful look to your skin and will help prevent blemishes. The key is to perform the exfoliation properly.

The very outer layer of your skin is actually dead skin cells. Your skin creates new cells underneath and the old ones on the surface slough off on their own. This occurs each and every day, whether you notice it or not. Sometimes this dead layer will build up on the surface of your skin and you will notice your skin has a dull look to it. You may also find you are more prone to blemishes, if the dead skin cells clog your pores. Getting rid of these skin cells will promote healthy skin. To exfoliate, you can choose one of these methods: chemical or abrasive. Chemical exfoliants usually contain some form of mild acid, such as alpha hydroxy or salicylic acid. The acids work to slough off the dead skin cells. These actually come in different strengths and can be applied on their own, or in conjunction with an abrasive exfoliant.

Abrasive exfoliants are creams or liquid cleansers that contain particulate matter, such as ground botanicals, jojoba beads or groundnuts. The use of the abrasive will physically remove the dead skin cells. The particulate matter can come in many different sizes and the type you choose will depend upon the application. You don't want to use the same abrasive on your face that you would use to exfoliate your feet.

Start your exfoliation with clean skin. Wet the skin with warm water and apply the exfoliant. Rub gently in circles with your fingers or a facial sponge, avoiding the under eye area, as this skin is too delicate for exfoliation. Rinse with warm water and pat your skin dry. Apply a toner to help balance the pH of your newly exposed skin cells. Follow this with a moisturizer. Your skin may tingle for fifteen minutes or so after the application, especially for your first couple of times. After that, your skin will become used to it. With the chemical exfoliants, discontinue their use if your skin burns too much after application. Exfoliation only needs to be done once or twice a week. Since you have exposed new skin cells to the surface, it is very important that you use a sunscreen if you will be outdoors.

Why Is Exfoliation Important?

The skin is constantly generating new skin cells at the lower layer (the dermis) and sending them to the surface (the epidermis). As the cells rise to the surface they gradually die and become filled with keratin. These keratinized skin cells are essential because they give our skin its protective quality. But they are constantly sloughing off to make way for younger cells.
As we age the process of cell turnover slows down. Cells start to pile up unevenly on the skin's surface, giving it a dry, rough, dull appearance. Exfoliation is beneficial because it removes those cells that are clinging on, revealing the fresher, younger skin cells below.
It is possible, however, to overexfoliate, especially on the delicate skin of the face. Overexfoliating will dry and irritate the skin.

What You Should Know About Body Exfoliation:

• You can use a body scrub once or twice a week with no problem.
• Body brushing every morning is a gentle way to exfoliate -- and wake up!

To exfoliate your body on a regular basis will also enhance your circulation and help your body to revitalize internal cells and increase the oxygen flow throughout your body. If you are looking for a great organic exfoliant to provide you with all the great benefits mentioned. Go to organicskincarenow  

Pampering4life Style Series: Dressing To Slim Your Body Shape

Find out what cuts and styles work best for your body shape. Learn how to accentuate your best features and minimize your trouble spots. At Pampering4life we not only want you to feel good by eating right but it is important to look good. It's about pampering all aspects of your life to be the best you possible. To look your best sometimes may take some extra help by using slim ware garments to fit your particular body type or style. To learn more about Pampering4life Slim Ware visit our website to schedule your consultation lovemeslimware enjoy the new you.





Apple Shape
Apple's tend to have a large and less defined midsection. The key for dressing the apple shape is to take the focus off of the midsection.

 

When choosing shirts

• Go for the empire waist line look, this will draw attention to the smallest part of your midsection just under the bust.
• A classic V-neck will draw the eye upward away from the midsection and make you appear taller and leaner.
• Avoid high necklines. Since most apples have a large bust, a high neckline will hide any upper body definition. (This is not to say apples need to wear plunging necklines so low they leave little to the imagination, but choose shirts that fit and flatter your bust area.)
• In cold weather opt for a nice scarf to make your neck appear longer and draw attention to your beautiful face.
• Avoid wide necklines that will make your naturally broad shoulders appear wider and throw off your balance.

When choosing pants

• Remember the apples are naturally larger up top so choose pants that balance your lower with your upper half.
• Stick to straight cut or boot cut pants that will fit comfortably around the waist and flow evenly down.
• Apples have fewer problems in the hips and thighs area, but more trouble fitting around the midsection.
• Avoid tapered pants, or pants that are smaller at the bottom near the ankles, this style creates a visual line that widens as it gets to your midsection making you appear larger than you are. Stick to pants that are straight from the knee down. This rule applies to wide leg capris as well.
• While some flare style pants are ok, don't go too wide on the flare.

Skirts, Dresses, and Shoes

• Pick skirts with higher waistlines. This will help hide your tummy and draw the eye up to the smaller part of your midsection.
• Go for empire waistline dresses. Don't be afraid to show off those legs!
• Shoes are free reign for apples since the idea is to create balance. Heels, boots, and even some thick wedges help create balance with your upper half.

Pear Shape

Pears are typically larger in their hips, butt and thighs and are slimmer up top. The idea here is to take the focus off of your lower half and bring the attention upward by creating balance.
When choosing shirts

• Go for wider necklines such as boat neck or scoop to create balance with your lower half.
• Don't be afraid to draw attention to your waist. Try a belt or wrap.
• Shoulder pads, while not as common, are ok for pears. Just don't go crazy with them, when used properly they can broaden the shoulders and create balance with your lower half.

When choosing pants

• Opt for darker colored jeans and pants to minimize hips and thighs
• Choose a waistline for you pants that is a little lower than your natural waist line to make your torso appear longer.
• Avoid tapered pants and choose pants that flow easily from the hips down.

Skirts, Dresses, and Shoes

• A-line cut is the best for skirts and dresses. This style flows evenly over trouble spots concealing them.
• Heels can lengthen legs and make your lower half appear slimmer.

Rectangle Shape
Since the rectangle shape lacks overall definition, your job is to create curves.
When choosing shirts

• Make sure you give proper definition to the bust area. Make sure you are wearing the correct bra size.
• Sweetheart necklines are great for creating curves.
• Don't be afraid of drawing attention to your waist. Try a large belt at your natural waistline, find a style that cinches around the waist, or go for a wrap shirt that ties on the side.

When choosing pants

• A little flare is ok here. Choose pants that flatter the hips and thighs and then free flow from the knee down creating curves. If you're not too adventurous with the flare stick to straight leg or boot cut pants.
• Avoid tapered pants as they will only make you appear to have curves where you don't want them.

Skirts, Dresses, and Shoes

• When choosing a dress, find a style that creates a cinched waist. A-line cuts are great for fitting your upper half. However empire cuts should be avoided since they will only flow straight down and make you appear blocky.
• Try a tulip or bell shaped skirt to add some flirtatious curves.
• Avoid big or clunky shoes. Instead go for strappy sandals or kitten heels.

Hourglass Shape

If you're an hourglass shape you already have perfect balance. So the key is accentuating your natural curvatiousness without throwing off that balance.
When choosing shirts

• Go for fabrics that are soft and fitted. Avoid stiff bulky fabrics
• Emphasize your waist. Go for a belted looks, cinched fabric, or wrap at the natural waistline. Anything that draws the eye to your waistline works well for this shape.
• Keep necklines medium. Go for v-neck, sweetheart, or scoop necklines to compliment your bust.
• Go for a fitted tailored look up top. Fitted clothing doesn't necessarily mean tight.

When choosing pants

• Opt for straight cut or slightly flared pants.
• If you want to lengthen the appearance of your legs go with a higher waistline.

Skirts, Dresses, and Shoes

• A-Line cut dresses are great for hourglass because of it's fitted top. A-line cut skirts are also a good choice.
• Pencil skirts also work well for this shape also.
• You have free reign on shoes here so use your judgment.

Pampering4life Healthy Mind Series: Gratitude

The spiritual practice of gratitude has been called a state of mind and a way of life. But we prefer to think of it as a grammar — an underlying structure that helps us construct and make sense out of our lives. The rules of this grammar cover all our activities. Its syntax reveals a system of relationships linking us to the divine and to every other part of the creation.

To learn the grammar of gratitude, practice saying "thank you" for happy and challenging experiences, for people, animals, things, art, memories, dreams. Count your blessings, and praise God. Utter blessings, and express your appreciation to everything and everyone you encounter. By blessing, we are blessed.

Have you ever noticed that some people seem to be able to maintain a relatively positive attitude regardless of what’s happening around them? Like everyone, they can appreciate the good times, but they also seem to be able to focus on the positive in the face of some pretty negative events. They see the good in difficult people, they see the opportunity in a challenging situation, and they appreciate what they have, even in the face of loss. Would you like to increase your ability to maintain a positive attitude in your life, even in the face of significant stress?

Fortunately, a positive attitude can be cultivated, with a little practice. Although we are born with specific temperamental tendencies, the brain is a muscle, and you can strengthen your mind’s natural tendency toward optimism if you work at it.

While several factors go into emotional resilience and optimism, studies show that cultivating a sense of gratitude can help you maintain a more positive mood in daily life and contribute to greater emotional well-being and bring social benefits as well. Cultivating gratitude is one of the simpler routes to a greater sense of emotional well-being, and can be accomplished in several ways. For the next few weeks, try some of the following exercises, and you should notice a significant increase in your feelings of gratitude -— you will likely find yourself noticing more positive things in your life, dwelling less on negative or stressful events and feelings of ‘lack,’ and having a greater sense of appreciation for the people and things in your life.

Make Gentle Reminders

When you notice yourself grumbling about a negative event or stressor in your life, try to think of 4 or 5 related things for which you are grateful. For example, when feeling stressed at work, try to think about several things that you like about your job. You can do the same with relationship stress, financial stress, or other daily hassles. The more you gently remind yourself of the positives, the more easily a shift toward gratitude can occur.

Be Careful With Comparisons

Many people cause themselves unnecessary stress by making comparisons. More specifically, they cause themselves stress by making the wrong comparisons. They compare themselves only to those who have more, do more, or are in some way closer to their ideals, and allow themselves to feel inferior instead of inspired. In cultivating gratitude, you have one of two options if you find yourself making such comparisons: You can either choose to compare yourself to people who have less than you (which reminds you how truly rich and lucky you are), or you can feel gratitude for having people in your life who can inspire you. Either road can lead away from stress and envy, and closer to feelings of gratitude.

Keep a Gratitude Journal

One of the best ways to cultivate gratitude is to keep a gratitude journal. Not only are you combining the benefits of journaling with the active adoption of a more positive mindset, you are left with a nice catalog of happy memories and a long list of things in your life for which you are grateful. (This can be wonderful to read during times when it’s more difficult to remember what these things are.) Keeping a gratitude journal is simple; see this gratitude journal article for ideas on different ways to maintain one. Because habits are usually formed within two or three weeks, you will have to actively focus on maintaining gratitude less and less as you go, and the habit of a more positive (and less stress-inducing) attitude will be more automatic. And greater feelings of emotional well-being can be yours.