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.