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Secrets
to Health and Wellness
Natural ways to feel better!
Double Your Laughs
A 1998 study showed that the average toddler laughs 400
times a day, but the average American adult only
laughs 15 times a day. That's a shame because laughter
relaxes
your muscles, boosts immunity, and may even extend
your life. So aim to laugh at least 30 times a day. To
help,
stash a joke book in your desk drawer.
Tap Away Tension
Lightly tap your scalp with your knuckles for 10
seconds, taking slow, deep breaths as you tap.
Silly as it seems,
this softens tense muscles in your head and neck
and builds your energy, says Elaine Gavalas, exercise
physiologist
in New York City and author of The Yoga Minibook
for Stress
Relief (Simon & Schuster, 2003).
Tote Around
Healthy Fuel
Keep small bags of nuts and dried fruit (like cashews
and tart cherries or walnuts and dates) in your
purse. The
healthy fats and fiber in this snack will sustain
you longer than a sugary candy bar.
Take a Power
Shower
End your morning shower with a 30-second blast
of cool water. You may shiver a little, but the
temperature
change
improves blood flow and gives you a burst of energy.
Steep Basil Tea
To relax in minutes, place three washed fresh basil
leaves (Ocimum basilicum) in a cup of hot water.
Steep for 10
minutes, inhaling the aroma, and then sip the
tea slowly. Herbalists know basil is one of nature's
most effective
calmatives, yet it's often overlooked because
it's such a commonly used kitchen spice.
Get a Boost
from Bananas
This favourite fruit contains norepinephrine and
serotonin, two brain chemicals that support
your mood.
Sigh Away Stress
When you're frazzled, take a deep breath in
through your nose to expand your belly, and
then exhale
through your
mouth with a long, mind-clearing "Ahhhh" sound. Sample Something New
Taste star fruit or another food you've never
eaten before. Try a new exercise class. Making
little
changes wipes
away mental cobwebs and gets your energy
flowing.
Ax Stress with Your Fingertips
To ease stress, pinch the bottom of one of
your earlobes with your thumb and index
finger. Maintain
the pressure
for two minutes, breathing deeply. Repeat
on the other ear.
Munch a Brazil Nut
Just one contains your recommended daily
allowance of selenium (50 to 100 mcg),
a mineral that
may prevent depression.
Perform a Kind
Act
Allow another motorist into traffic in
front of you or run an errand for an
elderly neighbour.
Small
generosities
like these give both the doer and the
receiver a little
lift.
Just Do Something
Immobility saps your energy, but taking
action empowers and recharges you.
When you feel
yourself haunted
by worry, fear, and frustration,
don't think of the best
thing to
do. Just think of a good thing to
do, and then do it.
Eat Fish
Prepare salmon, sardines, or other
cold-water fish two or three times
a week. They
contain omega-3
fats, which
keep your moods stable. A 2001
Finnish study found that fish-eaters are
less likely to
be depressed.
Bean Up Your Next
Meal
Studies show that depressed people
often lack B vitamins. Beans
deliver a significant
dose
of these
vitamins.
Try pinto beans with rice, chickpea
hummus on pita bread,
or a black bean soup.
Keep Good
Chocolate On Hand
Treat yourself to about an ounce
of high-quality dark chocolate
every day.
Always sit
down and eat it slowly,
relishing
each mouthful. Note the chocolate's
texture, flavour, and aroma.
Think of this luxurious
little ritual
as a restorative
mini vacation.
Picture Yourself
Powerful
Next time you're about to tackle
an exhausting task, visualize
yourself doing it as
if you were feeling
sharp and supercharged.
Make the image detailed;
your mind can stimulate your body
to feel
a certain
way.
Iron Out Your Diet
Iron deficiency often triggers
fatigue among menstruating
women. Fight it
by eating iron-rich
foods like
black beans and pumpkin
seeds. To improve absorption, combine
them
with foods rich in vitamin
C, like red bell peppers.
Get Out
Spend some time outdoors
every day. You don't
have to go outside
for
long. Just
take 10
minutes to
breathe fresh
air, check the weather,
and listen to the birds.
Contact
with nature can rejuvenate
you.
Listen to Your Gut
If your stomach growls
hungrily, pay attention.
Eat a snack
or meal. The
longer you wait
to eat, the
more likely
you
are to suffer a blood
sugar slump that could
wreck
your mood and
motivation.
Melt Your
Muscles
When you're in a bad
mood, your muscles
tense. Counter
crankiness
with a
steamy 10-minute
shower. As your
muscles loosen up,
so will your attitude.
Spice Up Your Mood and Food
According to folk
wisdom, oregano
(Origanum vulgare)
relieves
heavy-hearted feelings.
Give your spirits
and and taste buds
a pick-me-up by
adding 1 to 2 teaspoons
of the dried
herb
to
a saucepan
of tomato sauce
before
you toss
it with pasta.
Hang Your Head
Rejuvenate with
a forward bend,
an
easy yoga
pose. Stand tall
with your
feet
hip-width apart
and your knees
slightly
bent. Fold forward
so
your torso pours
out of your legs
like a
waterfall. Let
your head and
arms hang
toward
the floor. Take
three deep breaths,
and
then slowly
lift your
torso to an upright
position.
Chow
Down at Lunch
To beat mid-afternoon
drowsiness,
make lunch your main
meal, and eat
it away
from your
desk. Choose
foods with
a variety of
bold flavours
(like salty,
savory miso
soup with
tangy salmon
teriyaki or
a spicy bean
burrito with
salsa). Emphasize
vegetables,
beans, nuts, chicken,
or fish, and
go light on
simple carbohydrates
like
white bread
or white rice.
End with a
healthy sweet (like
a small
piece
of dark chocolate
or candied
ginger). Follow
this advice
and you'll
be more productive
after lunch.
Source: Fitness and Freebies
Ebooks, Recipes, Freebies health info, more!
http://www.fitnessandfreebies.com/
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