"How to Quit Alcohol Dinking"

“How to Quit Alcohol Drinking”

·         Accept that you've got a problem

Being able to accept that you've got a problem with alcohol is the first step that you need to take. The person who is ready to quit drinking alcohol is the person who is not in denial. The alcoholic's first line of defence is always to say that they are not an alcoholic and to reel off lame excuses for their habit. It took me over 25 years to be able to say that I was an alcoholic and to stop making excuses for my addiction.

·         Make a commitment to quit drinking alcohol

Once you have admitted to yourself that you are an alcoholic, the next thing that you need to do is to look at the reasons why you are drinking and ask yourself some questions. For example, why is the thought of life without alcohol unbearable? What motivates you to drink? why do you continue to drink even though it's destroying your relationships and your health? I'm sure you can think of many other questions, just grab a pen and paper and write down everything that comes to mind.

·         Seek medical help

If you are a chronic alcoholic then you will need to quit alcohol under medical supervision. Make an appointment to see a physician and talk to them honestly about your drinking and your intention to stop. They will be able to prescribe you with medication to make the withdrawal process a comfortable experience.

·         Stop drinking

Once you have stopped drinking alcohol it will be necessary in the early days to avoid the people and places you associate with alcohol. It may be a good idea you to find a support group where you can discuss your feelings and ask for help should you need to. I would recommend that you look at SMART and Rational Recovery as these are two great resources available to you on the Internet. I personally wouldn't recommend Alcoholics Anonymous as I didn't find them to be helpful and I don't believe that their recovery statistics are that great, but that is only my opinion.

·         Make a plan

Once you have stopped drinking alcohol you need to come up with a strategy to keep yourself from returning to it. In the early days of stopping drinking you will come up with all manner of excuses to return to it. You may decide that you will be able to control it, you will start to see it as less of a problem, you will start to remember only the good times that you had drinking etc. For every argument you will need to have a solid counter argument. So think about all of the reasons why returning to drinking might be an option and write them down along with all of the reasons why you want to stay stopped.

·         Get support from your family and friends

Tell your family and friends how serious you are about stopping drinking and ask them to be considerate of your decision. Ask them not to drink around you in the early days and avoid having alcohol in the house. Their support will make not drinking a lot easier.

·         Keep a diary

It's a very good idea to keep a diary when you stop drinking and it can serve as a powerful tool in your recovery. Writing down how you are feeling and all the problems that you are experiencing can be liberating and will keep you firmly committed to overcoming your addiction.

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“Tips on How to Stop Smoking”

“Tips on How to Stop Smoking”

Realizing the ill effects of smoking, no doubt that many smokers are looking for easy ways to quit smoking. But the warning must be given, if you have been smoking for several years, you'll definitely find it hard to quit smoking. The nicotine found in cigarettes is highly addictive and this addiction cause quitting smoking a hard fought battle.

Quitting smoking needs tremendous sacrifice and commitment from the smoker in order to win over the power of nicotine addiction. The smoker itself must really want to cut the deadly habit and they must act on it in a timely manner. You cannot quit smoking if you're going to put it off time and again - you must do it at once. The largest success rates of smoke quitters are those who decide to quit cold turkey.

Luckily, there are easy ways to quit smoking that you can try to help you kick off the habit. Some of these ways may work well with one person but completely useless for others. You should find ways that suit you best and work with it.

1. Quitting gradually. Some people who have successfully kicked off the habit say that they slowly wean themselves from smoking few sticks at a time. This way, you can condition your mind into thinking that your body needs less and less nicotine by the minute. But you must see to it that your final quit date is no longer than 2 weeks from your starting date to cut down smoke.

2. Seek family and friends support. You need all the help you can get when you want to quit smoking. Let your friends and family know that you want to quit smoking and you are actively trying to do so. They can keep you busy and take your mind off from picking a stick.

3. Seek doctor's help. There are medications your doctor can prescribe you to help you wean from smoking. You need to consider this option as nicotine addiction can be effectively flushed with medication.

4. Develop a diversion. Discover new interest that will occupy your time and your mind away from smoking. You can join sports and recreation camps to divert your energy and your attention from your addiction.

The easy ways to quit smoking can only help you if you yourself are decided to quit smoking. If you're flailing and you lack determination for your goal, no amount of easy ways to quit smoking tips can help you stop this addiction.

“Don’t waste money, Don’t waste your life”

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"Healthy Skin Tips"

“Healthy Skin Tips”

Healthy, younger looking skin is what everyone dreams of. Healthy, younger looking skin is not hard to achieve. Looking after your appearance and maintaining a regular routine and healthy diet can help to give you perfect looking skin, free from spots and blemishes.

Below are some tips that will help you on your way to clear, beautiful skin.

1. Your outside appearance reflects what's on your inside. Maintain a healthy and balanced diet with plenty of fruits, vegetables and sunflower seeds.

2. Try and drink 6 to 8 glasses of water per day. This will help to keep your skin moist, refreshed and supple, which will help the skin fight off developing wrinkles and blemishes.

3. Moisturize! Applying moisturizer after a warm face wash or a warm shower is the best remedies for skin. Moisturizing helps to restore the oils that our skin has and helps to keep the skin hydrated. Moisturizing for men is just as important as the oils in men's skin can be lost more easily than those in women.

4. Protect yourself from sun and tanning studio's. The sun and tanning studio's are the main reasons for premature aging. By applying self tan spray or keeping your face well protected from UV rays can help to prevent premature aging.

5. Keep up regular exercise. Regular exercise helps to keep the skin elasticity which prevents wrinkles. Exercise is also good for your body as a whole as it helps to maintain a low amount of body fat.

6. Taking vitamins and minerals helps to keep goodness in the skin. Vitamins and minerals have been developed to help your body. By taking one multivitamin can help to keep your skin fresh and clean.

7. Try and maintain a constant sleep pattern. Sleep is the body's time to restore itself and to re-energies the body's organs and skin. By maintaining a regular sleep pattern, you will feel more energized and your skin will become more healthy and fresher looking.

8. Do not scrub and wash too hard. By doing this it removes the required oils that the skin needs to regenerate. When washing, wash lightly and in circular motion. This helps to keep the blood flow in your skin and does not allow the essential oils to escape.

9. Do not squeeze spots. Although very tempting, by squeezing spots and black heads, the disease spreads and your acne will not disappear. By not squeezing your skin can heal the spot on its own and scars will not be formed. Constant squeezing of spots will cause scarring of the skin.

10. Finally, the most important thing you can do to help achieve, younger healthier looking skin is to stop smoking or never to start. Smoking causes premature aging and yellowing of the teeth and skin. The tobacco that is released into the air dries out your skin, while the smoke you inhale constricts the flow of blood to blood vessels, therefore preventing your skin of essential nutrients that your body supplies.

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"Benefits of Regular Exercise"

“Benefits Of Exercise”

·       Exercise improves your mood.

Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression. 

·       Exercise combats chronic diseases.

Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket.

Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

·       Exercise helps you manage your weight.

Want to drop those excess pounds? Trade some couch time for walking or other physical activities.

This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.

·       Exercise boosts your energy level.

Winded by grocery shopping or household chores? Don't throw in the towel. Regular physical activity can leave you breathing easier.

Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

·       Exercise promotes better sleep.

Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.

A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.

·       Exercise can be — gasp — fun!

Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!

Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

Now! Start exercising and gain its benefits!

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"Healthy Eating"

“Healthy Eating”

Ø  Eat a variety of nutrient-rich foods.

You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.

Ø  Enjoy plenty of whole grains, fruits and vegetables.

 Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

Ø  Maintain a healthy weight.

 The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

Ø  Eat moderate portions.

If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.

Ø  Eat regular meals.

Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.

Ø  Reduce, don't eliminate certain foods.

 Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.

Ø  Balance your food choices over time.

Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

Ø  Know your diet pitfalls.

 To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

Ø  Make changes gradually.

Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

Ø  Remember, foods are not good or bad.

Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

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"Way`s to be Healthy"

Ways to be Healthy

·         Drink plenty of water.

- It is suggested that we consume 8-10 glasses per day. This includes water that we get from foods and other drinks that we have. A good tip is to drink a glass before eating. Sometimes we are not actually hungry but are dehydrated.

·        

E  Eat Fruits on right Time.

- We all know that eating fresh fruits daily is advised. But did you know that it is best to eat them in between meals or before meals. If you eat them directly after a meal your body will store it away as unused energy.

·         You should eat a protein with each of your meals.

-Some excellent sources of protein would include fish, beans, meat, protein bars and shakes. Your body needs these proteins so ensure that you are getting enough of them.

·         There are some foods that are better avoided.

-These would include potatoes, white bread, instant oatmeal and french fries. The reason is that these are foods that that body breaks down quickly into sugar.

·         Start a regular exercise program.

 If you are not in the habit of exercising start out slow and work your way up to something that is more strenuous. Choose something that you enjoy doing. If you enjoy the type of exercise your chances of continuing it over the long term increases. Over time you should work your way up to 3 to 5 times a week for 30 minutes or more. You will be surprised at the extra energy it will give you and the improvement in your mood. Try to incorporate some weight training in your schedule. This is an excellent way to naturally increase your metabolism.

·         Include raw vegetables into your daily diet.

-Nutritionists tell us that the darker the vegetable is the richer it is in nutrients. Concentrate on the ones that are dark green, dark purple and dark orange. This will give you the most benefits.

·         You should eat smaller meals with snacks in between.

-Eating every two to three hours is optimal. This will help you to naturally increase your metabolism and that is essential to healthy weight control. Peanut butter on a cracker is a good example of snacks you should include. If you wait until you actually feel hungry it may be too late. This causes your body to go into a fasting state.

·         Include fatty acids into the diet.

-Ground up flax seed is a good source to have with foods or cereals. It also gives you fiber.

·         Eat foods that are high in fiber.

-These foods will help you control cholesterol levels as well as giving you the feeling of feeling fuller. Some examples of these types of foods would be whole grains, fibrous vegetables and legumes. You may also want to look at supplementation as there are some good ones out there. You would want to speak to your doctor before beginning any supplementation program.

·         Raw nuts and seeds are a good source of essential fatty acids.

-You should limit the. amount to about a handful. These fatty acids not only help us burn fat but also
assure that we have healthy hair, skin and nails.

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