Healthy Hair Tips

HAIR IS HAIR
As much as possible, use natural and organic hair-care products. Many commercial shampoos, conditioners, and rinses contain chemicals that in the long run can damage the hair. Daily or regular shampooing, rinsing, and conditioning with natural products can help keep hair healthy and beautiful. Looked for hair care products with wheat germ, jojoba, and/or coconut oil, keratin, vitamins such as biotin, panthenol, vitamin A, E and essential oils. When applying shampoo, be sure to massage the scalp, as this activates circulation and energy flow, and stimulates hair at the roots. As much as possible, avoid using electric hair dryers, hot curling irons and let the hair dry naturally.
General Hair Care Tips

Maintaining a healthy lifestyle which includes proper diet and nutrition is a major key to beautiful hair. But, unfortunately, we do not always have proper eating habits. By using hair nutrients and following some general guidelines, you can keep your hair in great condition.

HEALTHY HAIR

Good hygiene is important for healthy hair. This includes brushing the hair properly and washing it with a mild shampoo. Good nutrition (a well - balanced diet of fresh foods and lots of water) not only helps one to have beautiful - looking hair but also improves it's texture.
Wash your hair daily or every other day. The extra circulation provided by the shampoo /message stimulates the oil glands to work more efficiently and brings natural oils into the hair. This applies to all types of hair.
Use shampoo that is pH balanced and that is designed specially for you hair type (dry, oily, etc.). Ask your hair specialist to assist you in selecting the right shampoo for your hair type. Always rinse with cool (not hot) clean water for extra shine. Allow your hair to air dry naturally whenever possible. Never brush soaking - wet hair, as the hair is quite elastic at this time and can be pulled and stretched to the breaking point. A wide - toothed comb is best for wet hair.
Give your hair a good brushing before bed. This should be done by bending forward from the waist, head down, brushing from the back to front. Brush at least fifty to one hundred strokes. This will help remove dirt, pollutants and damaging particles from the hair in addition to stimulate circulation which will increase natural oils for added sheen and oxygen to the hair and scalp.
Once a week massage jojoba oil with one to two drops of rosemary oil for dry or oily hair and tea tree for hair that show signs of dandruff into the scalp. Leave on over night, wash out the next day.

HAIR TYPE TIPS

Dull hair without hair damage in most cases can be the result of a build-up of shampoos, conditions, and hard-water particles. These build-ups can deprive your hair of the bounce and sheen for which you bought the shampoo and conditioner in the first place. Clean your hair thoroughly to rid it of hair - care products and residue. Try a shampoo specially designed to remove build-up, or you can use a solution of plain apple-cider vinegar and water. This procedure will restore the acid mantle, which is essential to a healthy scalp and clean, shiny hair. Rinsing your hair after shampooing with the apple-cider solution of apple-cider vinegar and water (half and half mixture), massage in well, then raise out. Now apply your conditioner. This should be done every two weeks. This is very important if you wash your hair consistently with hard water, which has more metal ions. When combined with soaps, these metal ions leave a residue that when left on your hair will make it dull and dry.

Natural Highlights

Chamomile oil and/or lemon extract are the strongest natural highlighter. Just comb the chamomile oil or lemon extract through your hair and let the sun do the rest. When using essential oils and/or extracts, always mix them with jojoba oil. Never apply essential herbal oils or extracts directly on hair or skin.
For a milder, overall lightening, use chamomile tea (brewed in hot water and cooled) and/or lemon juice, and rinse your freshly shampooed and conditioned hair with it, then go out into the sun and let dry.
For reddish highlights, use a rinse mixed with a bit of lemon juice and brewed red zinger tea. With the sun's help you will have natural red highlights. Both teas can be found in health food stores.

CHI HEALTH

PASSIVE MUSCLE EXERCISE, RESTORATION OF BALANCE TO THE BODY'S CHI
According to its Asian developer and proponents, it can also restore balance to the body's Chi, enhancing oxygenation and restoring robust health.
The CHI MACHINE'S DEVELOPMENT
"Chi" (also rendered as "Qi") is a Chinese term referring to the basic component of energy and matter, often called "Life Force" or "Life Energy". Dr. Shizuo Inoue, of Japan, an expert in oxygenating exercise, designed the original Chi Machine. He wanted to give a simple side-to-side fishtail-like movement to the body. In this way, Dr. Inoue had come to conclude that cellular absorption of oxygen can be improved. With his vast experience in alternate health practices, he saw yoga, Tai Chi, breathing methods, jogging, aerobic exercise, swimming, etc., as different approaches to alleviating oxygen deficiency. His Chi Machine was to do that too, and also improve oxygenation for those unable to be so active.Dr. Inouye's Chi Machine was originally marketed world-wide by Sun Ancon, and bought by many thousands. Since the Chi Machine was invented, other companies have decided to make similar devices, often at a much lower cost. The purpose has remained the same, but later Chi devices have many design advances, such as allowing control of the speed of the swinging, enhancements to the movement pattern, re-engineering, and electronic timing.
EFFECTS OF THE SWAYING MOTION

The gentle, simple side-to-side fishtail-like movement envisioned by Dr. Inoue encourages the blood to circulate more efficiently from a caudal to anterior direction throughout the body. A great many users say they can feel the strengthening of the Chi and a general sense of well-being. Afterwards, many experience a tingling, rushing sensation, gradually diminishing to a deep relaxation—not unlike what runners call a "natural" or "runner's high". Even people whose illness or age restrict their activity can benefit from the motion

EXERCISE RUNNING MACHINE BEST FOR LADIES, INDOOR MACHINE

Best Health Machine Specially for Indoor Exercise

Location: Islamabad, Islamabad Capital Territory, Pakistan
Date Posted: 26 Sep
Price: Rs 10,000

Be a Healthy

A healthy state of wellbeing free from disease; "physicians should be held responsible for the health of their patients" the general condition of body and mind; "his delicate health"; "in poor health" or "The state of being free of physical or psychological disease, illness ; Physical condition; Emotional condition; Well-being ..."

Tips for Getting Better Sleep

Do you have trouble falling asleep, or toss and turn in the middle of the night? Awaken too early, or find yourself not feeling refreshed in the morning? You are not alone: millions of people struggle with falling and staying asleep.
Unless you’re suffering from a serious sleep disorder, simply improving your daytime habits and creating a better sleep environment can set the stage for good sleep. By developing a good bedtime routine and designing a plan that works with your individual needs, you can avoid common pitfalls and make simple changes that bring you consistently better sleep

Better Sleep Tips I: Improving your daytime habits
How can what you do during the day affect your sleep at night? Better sleep starts with good daytime habits, from when (and how often) you exercise to what you eat and drink.
Regular day exercise can help sleep
Regular exercise, aside from many other wonderful health benefits, usually makes it easier to fall asleep and sleep better. You don’t have to be a star athlete to reap the benefits-- as little as twenty to thirty minutes of activity helps. And you don’t need to do all 30 minutes in one session: break it up into five minutes here, ten minutes there. A brisk walk, a bicycle ride or a run is time well spent. However, be sure to schedule your exercise in the morning or early afternoon. Exercising too late in the day actually stimulates the body, raising its temperature. That’s the opposite of what you want near bedtime, because a cooler body temperature is associated with sleep. Don’t feel glued to the couch in the evening, though. Exercise such as relaxation yoga or simple stretching shouldn’t hurt.
Hate to exercise? Check out Exercise Guide for Exercise Haters
Get some light to set your body clock
We all have an internal body clock that helps regulate sleep. This clock is sensitive to light and dark. Light tells your body clock to move to the active daytime phase. When you get up, open the shades or go outside to get some sunlight. If that’s not possible, turn on the lights to make your environment bright.
Napping can interfere with sleep
Perhaps the English had the right idea in having teatime in the late afternoon when you naturally get sleepy. Some people can take a short afternoon nap and still sleep well at night. However, if you are having trouble sleeping at night, try to eliminate napping. If you must nap, do it in the early afternoon, and sleep no longer than about thirty minutes.
Alcohol, caffeine, smoking
Alcohol reduces overall quality of sleep. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the last few hours before bed.
Caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! If you rely on coffee, tea or caffeinated soda to keep you going during the day, consider eliminating caffeine after lunch or cutting back your overall intake.
Smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.
Want to quit smoking? Read Quit Smoking Your Way
Better Sleep Tips II: Creating a better sleep environment
The key to better sleep might be as simple as making some minor changes to your bedroom. Take a careful look around your sleep environment to see what might be disrupting your sleep.
Your Bed
Is your bed large enough? Do you have enough room to stretch and turn comfortably in bed, or are you cramped? Having a bedmate makes this even more important- both of you should have plenty of room to stretch out. Consider getting a larger bed if you don’t have enough space.
Your mattress, pillows and bedding. Waking up with a cramp in your back or a sore neck? You may want to experiment with different levels of mattress firmness and pillows that provide more support. If your mattress is too hard, you can add a foam topper for additional softness. Experiment with different types of pillows – feather, synthetic, and special pillows for side, back or stomach sleepers. Consider your bedding—scratchy sheets might be making you uncomfortable in the middle of the night, or your comforter might not be keeping you warm enough. Consider soft, breathable cotton sheets. Flannel sheets may be cozy for the winter months.
Your Room
Ideally, to maximize sleep, your room should be quiet, dark and at a comfortable temperature and ventilation.
Keep the noise level down. Too much noise- loud outside conversations, televisions blaring, traffic noise - can make it difficult to sleep well. When the source of outside noise can’t be eliminated, sometimes it can be masked. A fan or white noise machine can help block outside noise. Some people enjoy recordings of soothing sounds such as waves, waterfalls or rain. Earplugs may also help, although you want to make sure they don’t block out important noises like an alarm clock if you use one.
Keep your room dark during sleep hours. Early morning light can send your body clock the wrong signal that it is time to wake up. Or perhaps there is a streetlamp shining right in your window at night. Heavy shades can help block light from windows, or you can try an eye mask to cover your eyes.
Room temperature and ventilation. Who can sleep in a hot stuffy room? Or for that matter, a cold drafty one? If you can, experiment with the room temperature. Most people sleep best in a slightly cooler room. Make sure that you have adequate ventilation as well - a fan can help keep the air moving. You also might want to check your windows and doors to make sure that drafts are not interfering with sleep.
Reserve your bed for sleeping. Do you sometimes balance your checkbook propped up on your pillows? Or jot down some notes for tomorrow’s meeting? It might feel relaxing to do tasks like these on a comfortable bed. However, if you associate your bed with events like work or errands, it will only make it harder to wind down at night. Use your bed only for sleep and sex.
Better Sleep Tips III: Preparing for Sleep
Keep a regular bedtime schedule, including weekends
Time of day serves as a powerful cue to your body clock that it is time to sleep and awaken. Go to bed and wake up at the same time each day, and it will be easier and easier to fall asleep. However tempting it may be, try not to break this routine on weekends when you may want to stay up much later or sleep in. Your overall sleep will be better if you don’t.
In setting your bedtime, pay attention to the cues your body is giving you. When do you feel sleepy? Set your bedtime for when you normally feel tired, within reason – you may not want to make your bedtime 2am if you have to work at 8am! If you regularly go to bed when you don’t feel sleepy, not only is it harder to fall asleep, but you may start worrying about not sleeping, which can end up keeping you up longer! If you want to change your bedtime, try doing it in small daily increments, such as 15 minutes earlier or later each day.
Foods that help you sleep
Maybe a rich, hearty dinner, topped off with a big slice of chocolate cake might seem like the perfect way to end the day, but it’s wise not to eat a large meal within two hours of bed. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods as bedtime snacks.
However, a light snack before bed, especially one which contains the amino acid tryptophan, can help promote sleep. When you pair tryptophan-containing foods with carbohydrates, it helps calm the brain and allow you to sleep better. For even better sleep, add some calcium to your dinner or nighttime snack. Calcium helps the brain use and process tryptophan. On the other hand, you might want to avoid eating too much protein before bedtime - protein-rich foods contain tyrosine, an amino acid that stimulates brain activity. Experiment with your food habits to determine your optimum evening meals and snacks.

Sleeping Disorder: Sleepers Who Hit Out Are Being Likely To Dementia

According to new research conducted at Montreal General Hospital in Canada, people have high risk of developing dementia or Parkinson’s disease, if they hit out during sleep.
This research is based on the analysis of shut-eye patterns of 93 people with “REM sleep behavior disorder”. People who are suffering from this disorder either start punching or kicking during the sleep.People who involved in this research were generally belonging to the age group around 65 years and mostly were at the higher risk of having dementia. They were under the research on an average period of five years. During that period 26 out of 93 suffered from degenerative brain disease out of which 14 from Parkinson’s disease, seven from Lewy body dementia, 4 with Alzheimer’s disease and another with multiple system atrophy.
This suggests that people of this age group, who were suffering from sleep disorder, have high risk of similar condition.

High-Fibre Diets: Control Both Diabetes And Heart Disease

A new Canadian study has discovered that beans, peas, pasta, lentils and boiled rice are better for controlling type-2 diabetes and the danger of heart disease risks high-fibre diets such as cereals and whole grain bread.According to the study “Effect of a Low Glycemic Index or a High Cereal Fibre Diet on Type-2 Diabetes: A Randomised Trial” has discovered that these foods are more appropriate at handling glycemic control for type-2 diabetes and risk factors for coronary heart disease than high-fibre diets.
Professor David Jenkins of Toronto-based St. Michael’s Hospital, who led the study, revealed that their research imagines the significance as the incidence of type-2 diabetes is likely to double in the next 20 years.
“Our study points out that a low GI (glycemic index), diet which is a measure for calculating the glucose level of the blood can also reduce the risk factors connected with cardiovascular disease. It does this well than a diet high in fibre, but with a higher GI,” he added.
“Pharmaceuticals used to control type-2 diabetes have not shown the possible advantages in terms of diminishing cardiovascular disease. We expected that the low GI diet may assist all the difficulties of diabetes,” he added.
As part of their study, Jenkins and his team selected 210 patients with type-2 daibetes and divided them into two groups for diet treatment.
They compared the effects of a low GI diet versus a high-fibre diet on glycemic control and cardiovascular risk factors for these patients for a period of six months.
After the six-month diet treatment, the researchers discovered that the haemoglobin level (blood glucose level) reduced by -0.50 percent in the group that was served the low glycemic index diet.
In relation to the effects of these two set of diets in heart stroke control, the researchers examined the ratio of high-density lipoprotein cholesterol (HDL-C) and the low-density lipoprotein cholesterol (LDL-C).
They discovered that the ratio indicated a greater fall in the low glycemic index diet group as compared with the high-fibre diet group, revealing the latter group was at higher risk of heart stroke.

Low Potassium May Raise High BP Risk

A new study has recommended that low potassium may be a particularly vital provider to high blood pressure.
According to lead author Susan Hedayati, MD, of the University of Texas Southwestern Medical Center in Dallas, Texas, and the Dallas VA Medical Center, “There has been a lot of exposure about lowering salt or sodium in the diet in order to lower blood pressure, but not enough on rising dietary potassium.”The new study also pointed out a gene that may influence potassium’’s effects on blood pressure.
The researchers examined data on approximately 3,300 subjects from the Dallas Heart Study, about half of whom were African American. The results revealed that the amount of potassium in urine samples was powerfully related to blood pressure.
According to Hedayati, “The lower the potassium in the urine, hence the lower the potassium in the diet and thus the blood pressure would also gets higher. This effect was even powerful than the effect of sodium on blood pressure.”
The bond between low potassium and high blood pressure remained significant even when age, race, and other cardiovascular risk factors comprising high cholesterol, diabetes, and smoking were taken into account.
The new results give crucial new data on the bond between potassium and blood pressure in a sample that was 50 percent African American.
Hedayati revealed that “Our study comprised a high percentage of African-Americans, who are known to consume the lowest amounts of potassium in the diet.”
The researchers also found facts that a specific gene, called WNK1, may be accountable for potassium’s effects on blood pressure.
“We are presently doing more research to test how low potassium in the diet affects blood pressure via activity of this gene,” Hedayati said.
The study is being accessible at the American Society of Nephrology’’s 41st Annual Meeting and Scientific Exposition in Philadelphia, Pennsylvania.

Blood Cholesterol: How Does Diet Affect

The diets which are high in cholesterol and saturated fats increase the level of blood cholesterol in the body. The type and quantity of fat highly influence the blood cholesterol. The fats in food include the mixture of saturated and unsaturated fatty acids. Animal products contain some level of cholesterol. Dietary cholesterol contributes to higher blood cholesterol when swallowed in quantity with saturated fats. Handling cholesterol level differs from person to person as the level at which the body produces cholesterol differs. When a person does not eat any kind of cholesterol then at that point liver will produce fat to meet the requirements of body.The effective way a person can lower down his blood cholesterol is to eat less saturated fat food and try to avoid meals that are rich in cholesterol. Select those foods that are rich in complex carbohydrates and fiber. The person should follow some of these features:

• Food like meat and egg yellow must be avoided.
• Include in diet the lots of fresh fruits, vegetables and salad.
• Fatty and oily food should be avoided
• Try to maintain normal body weight
• Stop smoking
• Limit the intake of alcohol
• Avoid soft drinks and other carbonated drinks
• Regular exercise will make your body fit and fine
• Stay stress free and relax after work pressure

Here is a list of some of the food products with its cholesterol level:
Food - Cholesterol (mg/100g)
Beef - 70Butter - 250Cheese, cheddar - 100Cheese spread - 65Chicken, with skin - 100Chicken, without skin - 60Egg, yolk - 15,00Fish - 7Ice cream - 45

Water: A Vital Need Of Life

Maintaining a healthy lifestyle, drinking enough water in a day is very essential for human beings. It is important to note that more than half of our body is filled with water. The food can easily be absorbed by the body water and then the water flushes out the waste from the body. For digesting the food and maintaining the outward glow, it is important to drink water as much as possible. Indeed, our body organs effectively work when we are hydrated.Water has a huge effect on body that reduces the body weight and also speed up the activity of metabolism. Our body usually loses water in the form of urines, breath and sweat so we should drink enough water to fulfill the need of our body.

It provides various benefits to our body and it includes.

It carries the essential nutrients to the cells.

• It prevents out body from dehydration.
• It flushes the toxins out from our body’s essential organs.
• There are some factors that affect the requirement of water and they are physical activity, climate, health conditions and pregnancy.
• Exercise: The water requirement of our body increases when we perform the exercise on regular basis.
• Climate change: The water requirement of our body increases when we live in a hot and humid climate.
• Health condition: If we are not feeling well, then also our body needs a lot of water. During vomiting, diarrhea and fever our body loses a lot of water.
• Pregnancy: During pregnancy, women require additional water to be hydrated all the time.
  Without drinking water, life cannot be imagined. You should make a habit of carrying bottled water with you whenever you leave your home.
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Contact Lens Cases Are Home To Pathogenic Amoebae

According to Spanish study, contact lens cases are frequently tainted with Acanthamoeba which cannot be killed by normal contact lens solution.
The published Journal of Medical Microbiology, describes that Acanthamoeba as one of the most common kinds of protozoa in soil, which is frequently found in fresh water.The researchers behind the study pointed out that most species eat bacteria, and some can cause infections in humans. They have revealed that one of the diseases caused by Acanthamoeba is called amoebic keratitis, an infection of the eye which is very painful and can cause blindness.
According to them, about 85 percent of all amoebic keratitis cases arise in people who wear contact lenses.
The team indicated that people who wear lenses while swimming or use tap water to rinse their lenses have more risk of infection, as amoeba is usually present in chlorinated swimming pools and domestic tap water.
According to the Dr Basilio Valladares from the University Institute of Tropical Diseases and Public Health of the Canary Islands, University of La Laguna, “The occurrence of this infection has increased in the past twenty years worldwide, mainly because more people are wearing contact lenses.”
“When people clean their contact lens cases in tap water, they become tainted with amoebae that nourished bacteria. They are then transferred onto the lenses and can live between the contact lens and the eye. This is a matter of concerning because commercial contact lens solutions do not kill the amoebae,” the researcher added.
For their study, the researchers observed 153 contact lens cases, 90 containing lenses, from people in Tenerife who were showing no symptoms of infection.
They observed that 65.9 percent of the cases and lenses were tainted with pathogenic Acanthamoeba, and 30 percent of the amoebae identified were highly pathogenic.
Whereas no pathogenic stressed were indicated in daily contact lenses, plenty pathogenic amoebae were cut off from monthly and bi-monthly lenses.
The two-year use lenses that were examined having a high percentage of pathogenic amoebae due to a shortage of hygiene and poor care of the lenses.
“At the moment, we are preparing a contact lens upholding solution that can effectively destroy the pathogenic Acanthamoeba species.
The researcher also added that “Studies have shown that these amoebae are more common among contact lens users in Tenerife than in Scotland, may be because of the warmer climate. The users of contact lenses are at higher risk of infection here and we wish we will be able to protect and treat the diseases caused by these amoebae more efficiently as soon as possible.”

Healthy Computer Precautions

Monitors
With regard to the monitor, one must take in to consideration how the placement and maintenance of the monitor can effect both the eyes and the musculoskeletal system. The following suggestions can help prevent the development of eye strain, neck pain and shoulder fatigue while using your computer workstation:

• Make sure the surface of the viewing screen is clean.
• Adjust brightness and contrast to optimum comfort.
• Position the monitor directly in front of user to avoid excessive twisting of the neck.
• Position the monitor approx. 20-26 inches (arm's length) from user.
• Tilt top of the monitor back 10 to 20 degrees.
• Position monitors at right angles from windows to reduce glare.
  Position monitors away from direct lighting which creates excessive glare or use a glare filter over the monitor to reduce glare.
• The top of the viewing screen should be at eye level when the user is sitting in an upright position (NOTE: Bifocal wearers may need to lower monitor a couple of inches).

Adjusting Your Chair
Contrary to popular belief, sitting, which most people believe is relaxing, is hard on the back. Sitting for long periods of time can cause increased pressure on the intervertebral discs— the springy, shock-absorbing part of the spine. Sitting is also hard on the feet and legs. Gravity tends to pool blood in the legs and feet and create a sluggish return to the heart.
The following recommendations can help increase comfort for computer users:
"Dynamic sitting", don't stay in one static position for extended periods of time.
When performing daily tasks, alternate between sitting and standing.
Adjust height of backrest to support the natural inward curvature of the lower back.
It may be useful to use a rolled towel or lumbar pad to support the low back.
The backrest angle is set so that your hip-torso angle is 90 degrees or greater.
Adjust height of chair so feet rest flat on floor (use footrest if necessary).
Sit upright in the chair with the low back against the backrest and the shoulders touching the backrest.
Thighs should be parallel to the floor and knees at about the same level as the hips.
Back of knees should not come in direct contact with the edge of the seat pan (there should be 2-3 inches between the edge of the seat and the back of the knee).
Don't use armrests to slouch.
Adjust height and/or width of armrests so they allow the user to rest arms at their sides and relax/drop their shoulders while keyboarding.
Where armrests are used, elbows and lower arms should rest lightly so as not to cause circulatory or nerve problems.

Desktops for Computer Workstations
If you are like many computer users, your computer, keyboard, and mouse are resting on your desk or a portable computer workstation. There is no specific height recommended for your desktop; however, the working height of your desk should be approximately elbow height for light duty desk work.
To allow for proper alignment of your arms your keyboard should be approximately 1 inch to 2 inches above your thighs Most times this requires a desk which is 25 inches to 29 inches in height (depending upon size of individual) or the use of an articulating keyboard tray. The area underneath the desk should always be clean to accommodate the user's legs and allow for stretching.
The desktop should be organized so frequently used objects are close to the user to avoid excessive extended reaching. If a document holder is used, it should be placed at approximately the same height as the monitor and at the same distance from the eyes to prevent frequent eye shifts between the screen and reference materials.

Keyboard and Mouse
Many ergonomic problems associated with computer workstations occur in the forearm, wrist, and hand. Continuous work on the computer exposes soft tissues in these areas to repetition, awkward postures, and forceful exertions.
The following adjustments should be made to your workstation to help prevent the development of an ergonomic problem in the upper extremities:
Adjust keyboard height so shoulders can relax and allow arms to rest at sides (an articulating keyboard tray is often necessary to accommodate proper height and distance).
Keyboard should be close to the user to avoid excessive extended reaching.
Forearms parallel to the floor (approximately 90 degree angle at elbow).
Mouse should be placed adjacent to keyboard and at the same height as the keyboard (use articulating keyboard tray if necessary).
Avoid extended and elevated reaching for keyboard and mouse. Wrist should be in neutral position (not excessively flexed or extended).
Do not rest the hand on the mouse when you are not using it. Rest hands in your lap when not entering data.

Lighting for Computer Workstations
Lighting not suited to working with a Video Display Terminal is a major contributing factor in visual discomforts including eyestrain, burning or itching eyes, and blurred or double vision. Typical office environments have illumination levels of 75 to 100 foot-candles, but according to the American National Standards Institute (ANSI), computer workstations require only 18 to 46 foot-candles.
Use the following recommendations to reduce eyestrain and eye fatigue:
Close drapes/blinds to reduce glare. Adjust lighting to avoid glare on screen (light source should come at a 90 degree angle, with low watt lights rather than high.) Place monitor at 90 degree angle to windows (where possible). Reduce overhead lighting (where possible). Use indirect or shielded lighting where possible. Walls should be painted medium or dark color and not have reflective finish.
Use a glare screen to reduce glare (alternatively, place a large manila folder on top of the monitor and let it hang over the monitor 2 inches -3 inches to reduce glare from overhead lighting).

Eye Exercises and Stretches
A. Eye Comfort Exercises
B. Blinking (produces tears to help moisten and lubricate the eyes)
C.Yawning (produces tears to help moisten and lubricate the eyes)
Expose eyes to natural light
Palming
while seated, brace elbows on the desk and close to the desk edge
let weight fall forward
cup hands over eyes
close eyes
inhale slowly through nose and hold for 4 seconds
continue deep breathing for 15-30 seconds
Eye Movements
close eyes
slowly and gently move eyes up to the ceiling, then slowly down to the floor
repeat 3 times
close eyes
slowly and gently move eyes to the left, then slowly to the right
repeat 3 times
Focus Change
hold one finger a few inches away form the eye
focus on the finger
slowly move the finger away
focus far into the distance and then back to the finger
slowly bring the finger back to within a few inches of the eye
focus on something more than 8 feet away
repeat 3 times

Musculoskeletal System Exercises and Stretches
Deep Breathing
while standing, or in an otherwise relaxed position
place one hand on the abdomen and one on the chest
inhale slowly through the nose
hold for 4 seconds
exhale slowly through the mouth
repeat
Cable Stretch
while sitting with chin in, stomach in, shoulders relaxed,hands relaxed in lap, and feet flat on the floor,imagine a cable pulling the head upward
hold for 3 seconds and relax
repeat 3 times
Sidebend: Neck Stretch
tilt head to one side (ear towards shoulder)
hold for 15 seconds
relax
repeat 3 times on each side
Diagonal Neck Stretch
turn head slightly and then look down as if looking in your pocket
hold for 15 seconds
relax
repeat 3 times on each side
Shoulder Shrug
slowly bring shoulders up to the ears and hold for approx 3 seconds
rotate shoulders back and down
repeat 10 times
Executive Stretch
while sitting, lock hands behind head
bring elbows back as far as possible
inhale deeply while leaning back and stretching
hold for 20 seconds
exhale and relax
repeat 1 time
Foot Rotation
while sitting, slowly rotate each foot from the ankle
rotate 3 times in one direction, then 3 times in the opposite direction
relax
repeat 1 time
Hand Shake
while sitting, drop arms to the side
shake hands downward gently
repeat frequently Hand Massage (Note: Perform very gently!)
massage the inside and outside of the hand using the thumb and fingers
repeat frequently (including before beginning work) Finger Massage (Note: Perform very gently!)
massage fingers of each hand individually, slowly, and gently
move toward nail gently
massage space between fingers
perform daily
Wrist Stretch
hold arm straight out in front of you
pull the hand backwards with the other hand, then pull downward
hold for 20 seconds
relax
repeat 3 times each

Eyes Exercise

EXERCISE RAPID EYE MOVEMENT (REM) This exercise was first developed by Jack Schwarz in the late 50's to help students reduce stress and for relief of Post Traumatic Stress. It increases Body-Mind harmony and/or Non-REM sleep. Jack based it on the Tibetan Eye Chart. More information on the benefits of this exercise can be found in "How to Master the Art of Personal Health", by Jack Schwarz. Clockwise ----> <---- Counterclockwise Perceptualize a huge disc or sun at slightly above the horizon. Breathe in the diaphragmatic alpha rhythm, INHALE 8, HOLD IN 8, EXHALE 8 and HOLD OUT 4. Direct your focus on 11 o'clock, slowly move eyes clockwise around the clock without stopping at the reference hours. Do 3 complete rotations. Focus straight ahead at the horizon and note changes in feelings, body sensations. Now direct your focus on 1 o'clock. Slowly move eyes counter clockwise to 12 to 11 -9 -7 -5 -3 and return to 1 o'clock without stopping at reference hours, continuing around counter clockwise at least 10 - 12 times. Focus again straight ahead at the horizon and note changes in feelings, body sensations, etc. Repeat as many times as you feel necessary for any inner pacing and perceptualization.

which supplements or vitamins are the best for eyes?

Vitamin A -it helps from many eye disorders; lack of vitamin A can lead to corneal ulcer and night blindness
Source of vitamin A: - carrots, sweet potatoes and liver and many green vegetables.
Vitamin C –need to reduce the pressure in glaucoma and slow down the affect of degeneration.
Source of vitamin C: - fruits like oranges, strawberries, rosehip and broccoli, bioflavonoid and much more.
Vitamin E - It helps in the risk of contracts and muscular degeneration.
Source of vitamin E - Some rich foods are Dry Fruits and nuts like almond and hazelnuts and many more
Zinc: -Found in red meat, oysters and wheat.
As you all are aware that “Improper Diet is the Root to many diseases”. So First of all if you take care of your diet and take proper Vitamins and foods, mineral, water green vegetables, it will give a direct relation in nutrition and vision of your eyes.

Breakthrough Development In Anti-Wrinkle Technology

Over-The-Counter Wrinkle Creams: Do They Work?

You've seen the antiaging skin care claims, in newspapers, magazines, and even online: ominous photos of hypodermic needles posed along side innocuous, even innocent-looking jars of cream. The message: A new generation of topical cosmetic creams promises the same wrinkle-relaxing, age-defying results as some pricey and maybe even some potentially dangerous medical procedures, including Botox and collagen injections.Pentapeptides and Anti-Wrinkle TechnologyMuch of the new antiaging treatment technology focuses on compounds called pentapeptides -- small groups of long chain amino acids that function as chemical messengers throughout the body. But the question begs whether or not they really work? Many medical experts involved in product testing say there is ample science behind the pentapeptide anti-wrinkle technology.Initially, the research on pentapeptides was done in relation to wound healing. As part of the body's natural response to help skin heal, published studies showed peptides are instrumental in increasing cells in the skin to produce more collagen. But collagen isn't just for healing cuts and scrapes. It also plays an important role in how skin ages. Collagen supports the structure that gives our skin a firm, young appearance. When levels remain plentiful our skin looks young and fresh. When levels decline, we lose that support and wrinkles begin to form. While collagen injections can temporarily put back some of what we lose, some researchers believe that topically applying the peptides might have a similar effect -- without the needle.Argireline. Better Than Botox?Even more interesting is the level of attention that has been recently focused the combination of two types of pentapeptide technology -- palmitoyl pentapeptide and acetyl hexapeptide, also known as "argireline" -- for a compound that may mimic both a collagen shot and a Botox injection simultaneously. Botox works by destroying a protein involved in the release of a neurotransmitter that would otherwise keep a muscle tense, allowing a wrinkle to form. By stopping the tensing motion and relaxing the muscle, the wrinkle seems to disappear. The argireline complex attempts to mimic that same Botox action by blocking the action of the protein. It doesn't destroy the protein, like Botox does instead it simply keeps it from connecting to the cell and turning on the muscle contraction. The palimtoyl peptide, meanwhile, works on producing more collagen. The end result may be similar to that of a medical procedure, just not much less dramatic.What Wrinkle Creams Are Truly Effective?If you shop for such products in a department store or pharmacy or on the Internet, you'll find hundreds of different brands containing a confusing array of ingredients. You may be tempted to experiment with different brands until you find one that works. But this approach may be expensive. It also may cause skin irritation and deprive you of the benefits of an effective skin-care regimen. The health magazine ConsumerHealthDigest.com had a great review on wrinkle creams and their actual effectiveness in a recent skin care feature, the results are quite surprising .

Click on this link to read their review:http://www.consumerhealthdigest.com/top25wrinkle_article.htmIf you're looking for a complete face-lift in a bottle, you probably won't find it in any anti-aging skin cream. Still, the use of such products may result in some really dramatic improvements in one's wrinkles. Combining the right product with a healthy lifestyle may be the most effective way of achieving a younger-looking face.

Eyes Health Care Tips

Today’s world is totally based around computers, TV and other electronic visual elements that affect eyes with their harmful rays .Eyes are the most essential part of the body and much sensitive too.
When you sit in front of the computer whole day watching TV, reading books or when your eyes get exposed in pollution, it affects eyes very adversely. It makes your eyes look over worked and tired. In the busy life schedule give some relaxation to your eyes, spend 15-20min every day on eye exercise, and wash your eyes daily with clean and cold water.
It is important to cure your vision before it take chance to develop bad effects. Prevention is definitely better than cure. So what you can do for your eyes?
Give proper relaxation to your eyes
Do not expose your eyes to sunlight, wear sunglasses
Wash eyes with clean and cold water regularly
Take a layer of cotton dip into cold milk and put it on your eyes it will give relax to your eyes and also remove dark circles.
Cotton layer dip into Coconut oil and rub it out skin of your eyes it gives nourishment and shine to your eyes.
Take regular eye exercises.
Take proper vitamin containing food and green vegetables.
See greenery till five minutes it will increase your vision.
Minerals and many eyes drop product can take care of your eyes.
Dust particle can be harmful for eyes so clean your eyes daily
which supplements or vitamins are the best for eyes?
Vitamin A -it helps from many eye disorders; lack of vitamin A can lead to corneal ulcer and night blindness
Source of vitamin A: - carrots, sweet potatoes and liver and many green vegetables.
Vitamin C –need to reduce the pressure in glaucoma and slow down the affect of degeneration.
Source of vitamin C: - fruits like oranges, strawberries, rosehip and broccoli, bioflavonoid and much more.
Vitamin E - It helps in the risk of contracts and muscular degeneration.
Source of vitamin E - Some rich foods are Dry Fruits and nuts like almond and hazelnuts and many more
Zinc: -Found in red meat, oysters and wheat.
As you all are aware that “Improper Diet is the Root to many diseases”. So First of all if you take care of your diet and take proper Vitamins and foods, mineral, water green vegetables, it will give a direct relation in nutrition and vision of your eyes.

LESS STRESS LEADS TO A BETTER REST

Less Stress Leads To A Better Rest
In the modern world of today we are constantly being bombarded with high levels of stress and anxiety. These stresses can be physical, mental or environmental. They place an enormous strain on our physical and mental health. Most of us are aware that excessive stress can affect our ability to think straight, our digestive system, adrenal glands and heart. Research has however shown that whenever a stressful situation arises, there is a knock on effect. Firstly stress limits the blood supply going to the stomach, this hampers the digestive system and a temporary shut down of our immune system may follow. If we are overwhelmed with stress for an extended period we are likely to experience fatigue and exhaustion. Although it may not be possible to avoid these stress factors in our lives there is help available. There are many natural herbal supplements, known for they’re relaxing properties which assist in combating the harmful effects of anxiety and stress. Several herbs are usually incorporated together to make a powerful formula. We will take a look at some of the individual herbs, which go to make up some of these potent anti- anxiety supplements: - * Jujube Seeds: - hypnotic and anti-anxiety effect used for hysteria, fatigue, sleeplessness, debility and restlessness. * Magnolia Bark: - has anti anxiety, anti stress properties, lowers the cortisol, promotes relaxation and improves the mood. * Potassium: -sustains the fluid and electrolyte balance, discharges energy from carbohydrate, protein and fat, assists in conveying nerve impulses. * Magnesium: -is a trace mineral and its chief role is manufacturing and transporting energy, relaxing and contracting the muscles, assisting some enzymes with their task in the body and mixing proteins. * Valerian Root: - It supports a feeling of calmness, improves sleep, reduces anxiety levels and facilitates relaxation of the central nervous system. Valerian root is non addictive and does not cause morning tiredness. It also is useful in slowing the heart in those who have the condition known as tachycardia. * Melatonin: -is one of the most dominant antioxidants in the brain. It restores metabolism, improves the quality of sleep and slows down degenerative diseases of the brain such as Parkinson’s. Melatonin can control extreme cortical production and is therefore effectual in reducing stress levels and regulating sleep cycles. * Vitamin B complex contains Vitamins B1, B2, B3, B5, B6 and B12 are all essential vitamins for the nervous system

What Eye Problems Result From Albinism

Albinism refers to a group of inherited conditions. People with albinism have little or no pigment in the eyes, skin and hair. Besides looking different, which may cause social problems, albinos also have various impairments. In the most severe form of albinism (called oculocutaneous albinism), those affected appear to have hair, skin, and iris color that are white or pink as well as vision defects. This article mainly concentrates on the eye problems resulting from albinism. The eyes need melanin pigment to develop normal vision. Because of that people with albinism have impaired vision. The skin also needs pigment for protection from sun damage so albinos sunburn themselves very easily and have increased risk of getting skin cancer. Less common types of albinism can also involve other problems.Albinism often results extreme farsightedness or nearsightedness and astigmatism. Sight can be improved with glasses, however, normal or near normal vision is unusual even when glasses are worn.Other common eye impairments include nystagmus and strabismus. Nystagmus is an involuntary movement of the eyes back and forth. One way how some people cope with this problem is by using a head tilt. This decreases the movement and may improve vision. For nystagmus treatment eye muscle surgery is also an option however this does not help in all cases.Strabismus means that the eyes do not fixate and track together. In some cases the alignment of the eyes improves with the wearing of glasses. Young children are sometimes thought to use the non preferred eye more. This is done by patching the other eye. However treatment cannot correct the improper routing of the nerves to the brain.Photophobia also is a frequent disorder. In the case of photophobia the eyes are very sensitive to the sun. This can be coped with by wearing dark classes when exposed to the sun.Albinism treatment mainly aims to ease symptoms and depends on the extent of the disorder. The skin and eyes must be protected from the sun. Sunglasses (UV protected) may relieve photophobia. Sunburn risk can be reduced by avoiding the sun, by using sunscreens and covering completely with clothing when exposed to sun. Sunscreens should have a high SPF (sun protection factor).About The AuthorJacob Mabille is one of the administrators and publishers of HealthGuidance.org. He provides more health information and articles that you can research on website at http://www.healthguidance.org.

Don’t Be Afraid To Ask Questions About Your Health.

Don’t Be Afraid To Ask Questions About Your Health. by: Terry McDermott
If we fail to ask questions when we have an appointment with a medical professional, we may not be getting the full value from the visit. Asking direct, relevant questions of a doctor is not an imposition. It is our right and is also in the best interests of the doctor to provide all of the information we need.
Forgetting to ask questions during an office visit is a common occurrence. This can be a stressful and hectic time and being distracted is normal, especially if we are not feeling well. It is helpful to write down any questions that you may have before your appointment so that you do not forget to ask. You may also want to discuss these questions with a friend or family member. Another person may be able to add insight by seeing things more clearly than we can at the time.
Don't assume that you are causing a problem by asking questions. Most doctors appreciate patients who ask good questions. Feelings of fear, embarrassment or inadequacy are not good reasons for failing to ask the about things you really want to know. If you don't ask, your doctor may assume that you understand, or that you do not care to know more. He or she cannot guess what your concerns are.
As you know, television and magazines are saturated with advertising for various medications. Such conditions as high blood pressure, depression, arthritis, high cholesterol and even erectile dysfunction are being targeted by pharmaceutical companies with new medications. The information supporting these products encourages viewers and readers to “ask your doctor about (name of product).”
Essentially, these companies are putting pressure on doctors to prescribe their medications. But, in a way, the pharmaceutical companies have made it much easier to initiate a dialogue with your doctor. It is no longer unusual for patients to ask doctors about something they have read or heard about. Consequently, the dynamic between patient and doctor is changing. Doctors are becoming conditioned to hearing questions from patients and they are obliged to respond.
Finally, if you forget to ask a question or think of one later, call back and ask! Your doctor should prefer, if you do have health questions, that you get the proper answer rather that guess. Guessing could be hazardous to your health.
About The Author
J. Terrence (Terry) McDermott is the developer and administrator of a variety of websites that offer information, resources and products related to health care. Alpha Medical Supplies is at http://www.alphamedicalsupplies.com and is a site featuring medical supplies and equipment plus resources for home caregivers.

Suffer Consequences if You Let Health Insurance Lapse

If you are between jobs and you are considering not paying for COBRA health insurance benefits, you may need to look at alternative interim insurance coverage. COBRA is the law that allows employees to keep their health insurance coverage for 18 months once they leave their job by paying expensive premiums. While COBRA may not be your best option for health insurance, Less expensive medical plans may be an important and necessary expense.
All new health insurance plans are allowed to force new subscribers to suffer a 12 month waiting period for pre-existing conditions. Fortunately there is another law that allows for portability of coverage without having to suffer pre-existing condition waiting periods. That law says that if you have had CONTINUOUS COVERAGE for the 12 months prior to and leading up to the beginning of the new insurance coverage, you will be given credit toward any new pre-existing condition waiting period. If you had 6 months of continuous health insurance coverage prior to taking out your new policy, 6 months would be applied to the 12 month waiting period and bring the new pre-existing condition waiting period down to 6 months. If you had 12 months of continuous coverage, you will not have any waiting period for a pre-existing condition on the new health insurance plan.
CONTINUOUS COVERAGE is defined as continuous health insurance coverage with no lapse of more than 62 days. If you go more than 62 days without coverage, you may have to suffer the full waiting period for pre-existing conditions. For example, if you were taking High Blood Pressure medication, you may have to wait 12 months after starting and paying for the new insurance before the insurance would cover the High Blood Pressure medication.
COBRA might be too expensive for you. However you can get a high deductible individual plan that will satisfy the continuous coverage requirements at a much lower cost. Some short-term insurance plans do not meet the requirements to satisfy the portability law. Speak with a health insurance agent like those at http://www.thackeragency.com to make sure you maintain continuous insurance coverage at the most affordable price. Tell the agent your particular situation and they'll be glad to put you in the best insurance product for you.
About The Author
Brian Thacker is a health insurance agent and owner of two insurance

Teeth Bleaching Facts

Unlike whitening toothpastes,which only remove surface stains to reveal the underlying whiteness of teeth, bleaching agents actually make teeth whiter.
The most common teeth bleaching agents are hydrogen peroxide and carbamide peroxide.
The effectiveness of teeth bleaching depends on the color of your teeth. Bleaching works best for yellow stains,while gray teeth, which can result from certain antibiotics, are much harder to whiten.People who have stains from smoking,red wine or coffee can get very good results with teeth whitening.
There are two different ways to get whiter teeth:dental (in-office) whitening, and using a home bleaching kit available through a dentist.
A dentist applies a whitening gel,containing a high concentration of hydrogen peroxide, to your teeth, which is then activated by a special blue high intensity light or laser,causing the gel to release the oxygen molecules.The laser merely activates the bleaching gel,it doesn't actually penetrate the teeth.
The results depend on the shade of your teeth before bleaching.
While in-office teeth bleaching is the safest route to go, home teeth bleaching can be also be safe,and effective,if done properly and under the supervision of a dentist.
Tray teeth whitening technique involves the use of a plastic tray that is filled with bleaching gel and then fitted over your teeth.By keeping the bleaching gel in contact with your teeth, for the prescribed period of time, your teeth will get whiter.Persons who are using the teeth bleaching products should always ask a dentist for advice.
Increased tooth sensitivity and gum irritation and are the most common side effects of teeth bleaching.Some people even experience extreme pain.Your dentist will advise you on the appropriate steps to take if your teeth become sensitive during the bleaching process.
Although the results of teeth whitening can vary from person to person, most people are very satisfied with their results.But if teeth bleaching isn't working for you or if have teeth that are shaped badly or crooked, veneers may be the option.

Weight for the Holidays

Christmas is a comin' and the goose is not the only thing getting fat! Unfortunately, many people gain weight during the Christmas and New Year holiday season. With all the festive feasts, decorative sweets, and parties, not to mention the regular heavier cooking that we do in cold weather, you may find that you are among those people who gain weight during this time of the year. You may even have the remnants of last year's festivities still hanging around your waist or tucked into your cheeks. If so, you are probably dreading this year's contributions even more.Now, I know there are many articles out there that warn you about holiday weight gain and give crisp, clear instructions about avoiding even the most tempting treats. But, unless you have steel-plated willpower, I also know that, while you may cut back a little on your amounts, that you probably aren't willing to totally give up the party goodies and platefuls of your favorite holiday foods. Let's face it – you need another approach to holiday weight control that you are willing to live with.Why not prepare for this year's holiday season by losing 10 or more pounds before the Christmas festivities begin? Now, before you panic - I'm not suggesting that you go on a starvation diet to accomplish that, but simply make some lifestyle and body chemistry changes that will rapidly result in weight loss, energy gain, and other physical improvements. Does that sound impossible? Let me assure you, based on results I have seen with my patients, not only is it totally possible, but it is relatively painless and amazingly simple.I'm sure you realize that a healthy diet, proper exercise, and rest all contribute to your health and wellness, but if your body chemistry is out of balance, they may not contribute to your weight loss efforts. Thanks to a collaboration of anti-aging scientists and physicians, it is now possible for the masses to scientifically correct 5 major body chemistry issues in just 10 days, leading to the weight loss that I am recommending for your holiday relief. Here are your 5 body chemistry areas.Blood sugar – Lower your blood sugar levels through careful attention to the glycemic index. Are you eating too many carbs? By watching your carbohydrate intake, you can lower your blood sugar levels, which will increase your energy, stabilize any mood swings, and trigger your body to release fat. As an added bonus, you will control or avoid type 2 diabetes with proper blood sugar control.Body toxicity – Did you know that addressing colon and liver toxicity issues will make a huge difference in your health? Did you know that an average person carries around 7-25 pounds of fecal matter internally? If you lower your body toxicity levels, you can reduce gas, bloating, bad breath, and body odor. You will also non-surgically flatten your tummy, while correcting constipation and/or diarrhea issues.Control of parasites, candida albicans, and intestinal funguses – Another vital issue you need to address in taking control of your health and weight is the control of parasites, candida albicans, and intestinal funguses. If you have any of these problems, you may suffer from water retention, sugar cravings, mood swings, poor sleep, and allergies. If you have ever taken antibiotics, then chances are you have an intestinal flora or candida albicans issue. Even if you don't take antibiotics, you can ingest antibiotics through meat and dairy products.Chemistry issue of acid/alkalinity – You will want to check the acid/alkalinity of your body's pH. If you are too acidic, then you will be a "vapor weight gainer," putting on weight rapidly for no apparent reason. You will also be tired and allergy and illness prone, and it has been proven that people who are too acidic are the ones who get cancer. Being alkaline helps you have more natural vitality and will help you maintain good weight management effortlessly.Turn up the burn on fat – You can do this while enhancing metabolism by natural means and controlling appetite. One way to enhance metabolism is to eat regularly scheduled meals every day. Skipping meals slows down metabolism as the body goes into storage mode, thinking it is not going to receive food so it begins to conserve.Of course, you will want to remember to practice proper deep breathing so that your cells have enough oxygen to function efficiently and to the best of their abilities. I also want to remind you that all your body systems, from the smallest cell to the largest organ (the skin), cannot function properly without proper amounts of water. Your personal water formula is 2 quarts of water (plus another 8 oz for every 25 pounds you need to lose) per day.If you will make the simple lifestyle changes that can affect these body chemistry balances in your body, I can assure you that you will not only reach your goal before the holidays begin, but you will find them amazingly helpful during and after the season has passed as well. Remember, these are lifestyle changes that I am suggesting. They are yours for keeps. May you enjoy a slimmer and happier holiday season and many more to come

GET THE FACT

Getting The Correct Information
We are bombarded every day with conflicting information about our health.
Is it better to eat a low-carb diet or a balanced diet?
Should we be physically active 3 times a week or 5 times a week?
And how can we be expected to follow any of these recommendations when we're always so busy? It's no wonder that many of us throw up our hands and give up. But if we want to live long and fulfilling lives, it's essential that we learn the real facts about health, nutrition, and physical activity.Luckily, the real facts are pretty straightforward

• Eat A Healthy Diet
  Learn how eating right and being physically active are keys to a healthy lifestyle.
• Get Active
  Get physically active at least 5 times a week, for 30 minutes or more.
• Avoid Harmful Substances
  Avoid tobacco and illegal drugs altogether.

Well, if it were that easy, we'd all be effortlessly fit and healthy.Today's lifestyle doesn't allow much room for health. And that's where Small Steps comes in. We know that it's impossible for many people to make dramatic lifestyle changes. Instead, we want to help you learn ways that you can change small things about your life and see big results.Explore this section further to get more in-depth facts about health, diet, and activity. And check out the Small Steps section to see what changes you can easily make in your life.

You Can Do This

• Try your burger with just lettuce, tomato, and onion.
• Try brown rice or whole-wheat pasta.
• Try a green salad instead of fries.
• Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?)
• Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water.
• Try thin slices of avocado on a sandwich or sprinkle some nuts on a salad.
• Try a main dish salad for lunch. Go light on the salad dressing.
• Try eating at least 2 vegetables with dinner.

Walk Tips

• Walk to work.
• Walk during lunch hour.
• Walk instead of driving whenever you can.
• Take family walk after dinner.
• Walk to your place of worship instead of driving.
• Walk kids to school.
• Get a dog and walk it.
• Replace Sunday drive with Sunday walk.
• Get off a stop early & walk.
• Go for a half-hour walk instead of watching TV.
• Make a Saturday morning walk a group habit.
• Walk briskly in the mall.
• Park farther from destination and walk.
• Walk instead of sitting around.
• Take your dog on longer walks.
• Drink lots of water.
• Walk the beach instead of sunbathing.
• Walk to a co-worker's desk instead of emailing or calling them.
• When walking, go up the hills instead of around them.

Healthy Cooking Tips

• Grill, steam or bake instead of frying.
• Grill fruits or vegetables.
• Bake or broil fish.
• Make up a batch of brownies with applesauce instead of oil or shortening.
• Use whole grains in mixed dishes such as barley in vegetable soups or stews, bulgur in casseroles, or brown rice in stir fries.
• Vary your veggies – it’s easy to go dark green. Add frozen chopped spinach, collard greens, or turnip greens into a pot of soup
• Microwave a sweet potato for a delicious side dish.
• Get your calcium-rich foods. Use fat-free or low-fat milk instead of water when you make oatmeal, hot cereals, or condensed cream soups, such as cream of tomato.
• Trim visible fat from meat and remove skin from poultry.
• Broil, grill, roast, or poach meal, poultry or fish instead of frying.
• Know your fats. Use some vegetable oil instead of butter for cooking and baking.
• Plan some meals around a vegetable main dish, such as a stir-fry or soup. Then add other foods to complement it.
• Stock up on frozen vegetables for quick and easy cooking in the microwave.
• Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, green peppers, and onions.
• Have fruit for dessert, such as baked apples, pears, or a fruit salad.
• Lower the sodium. Rinse canned foods, such as tuna and canned beans, to remove some of the sodium.
  Use spices instead of salt. Start by cutting salt in half.
• Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet.
• Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.

Healthy Cooking Tips

• Grill, steam or bake instead of frying.
• Grill fruits or vegetables.
• Bake or broil fish.
• Make up a batch of brownies with applesauce instead of oil or shortening.
• Use whole grains in mixed dishes such as barley in vegetable soups or stews, bulgur in casseroles, or brown rice in stir fries.
• Vary your veggies – it’s easy to go dark green. Add frozen chopped spinach, collard greens, or turnip greens into a pot of soup
• Microwave a sweet potato for a delicious side dish.
• Get your calcium-rich foods. Use fat-free or low-fat milk instead of water when you make oatmeal, hot cereals, or condensed cream soups, such as cream of tomato.
• Trim visible fat from meat and remove skin from poultry.
  Broil, grill, roast, or poach meal, poultry or fish instead of frying.
  Know your fats. Use some vegetable oil instead of butter for cooking and baking.
  Plan some meals around a vegetable main dish, such as a stir-fry or soup. Then add other foods to complement it.
  Stock up on frozen vegetables for quick and easy cooking in the microwave.
  Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, green peppers, and onions.
  Have fruit for dessert, such as baked apples, pears, or a fruit salad.
  Lower the sodium. Rinse canned foods, such as tuna and canned beans, to remove some of the sodium.
  Use spices instead of salt. Start by cutting salt in half.
  Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet.
  Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.

Basic Exercise Tips

• Do sit-ups in front of the TV.


• Skate to work instead of driving.


• Bicycle to the store instead of driving.


• Choose an activity that fits into your daily life.


• Ask a friend to exercise with you.


• Make time in your day for physical activity.


• Exercise with a video if the weather is bad.


• Bike to the barbershop or beauty salon instead of driving.


• If you find it difficult to be active after work, try it before work.


• Take a walk or do desk exercises instead of a cigarette or coffee break.


• Take small trips on foot to get your body moving.


• Play with your kids 30 minutes a day.


• Keep a pair of comfortable walking or running shoes in your car and office.


• Choose activities you enjoy & you'll be more likely to stick with them.


• Stretch before bed to give you more energy when you wake.


• Explore new physical activities.


• Vary your activities, for interest and to broaden the range of benefits.


• Stay active in winter. Play with your kids.


• Buy a set of hand weights and play a round of Simon Says with your kids - you do it with the weights, they do without.


• Swim with your kids.

You can break up your physical activity into 10-15 minute sessions throughout the day—it’s the daily total that matters. Aim for at least 30 minutes for adults, 60 minutes for children.
Be active--Walk the dog, don't just watch the dog walk.

Basic Health Points

• Avoid food portions larger than your fist.
• Mow lawn with push mower.
• Increase the fiber in your diet.
  Join an exercise group.
• Do yard work.
• Skip seconds.
• Work around the house.
• Skip buffets.
• Take dog to the park.
• Ask your doctor about taking a multi-vitamin.
• Use vegetable oils over solid fats.
• Fetch the newspaper yourself.
• Sit up straight at work.
• Wash the car by hand.
• Run when running errands.
• Pace the sidelines at kids' athletic games.
• Take wheels off luggage.
• Keep to a regular eating schedule.
• Perform gardening or home repair activities.
• Avoid laborsaving devices.
• Dance to music.
• Take the long way to the water cooler.
• Reward and acknowledge your efforts.
• Choose fruit for dessert.
• Consume alcoholic beverages in moderation, if at all.
• Take stairs instead of the escalator.
• Conduct an inventory of your meal/snack and physical activity patterns.
• Choose a checkout line without a candy display.
• Make a grocery list before you shop.
• Buy 100% fruit juices over soda and sugary drinks.
• Flavor foods with herbs, spices, and other low fat seasonings.
• Remove skin from poultry before cooking to lower fat content.
• Eat before you get too hungry.
• Stop eating when you are full.
• Choose smaller sized snacks.
• Include several servings of whole grain food daily.
• Cut back on added fats or oils in cooking or spreads.
• Carry your groceries instead of pushing a cart.
• Use a snow shovel instead of a snow blower.
• Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces.
• Use nonfat or low-fat sour cream, mayo, sauces, dressings, and other condiments.
• Replace sugar sweetened beverages with water and add a twist of lemon or lime.
• Replace high-saturated fat/high calorie seasonings with herbs grown in a small herb garden in your kitchen window.
• Refrigerate prepared soups before you eat them. As the soup cools, the fat will rise to the top. Skim it off the surface for reduced fat content.
• When eating out, ask your server to put half your entrée in a to-go bag.
• Substitute vegetables for other ingredients in your sandwich.
• Instead of eating out, bring a healthy, low calorie lunch to work.
• Ask your sweetie to bring you fruit or flowers instead of chocolate.
  for the salad bar when your coworkers are picking a restaurant for lunch, and remember calories count, so pay attention to how much and what you eat.
• Walk briskly through the mall and shop 'til you drop ... pounds.
• Clean your closet and donate clothes that are too big.
• Take your body measurements to gauge progress.
• Portion out your snack on a plate, not from the bag, to stay aware of how much you’re eating.
• Buy or portion out treats and snacks in small bags or packages.
  Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of a freezer.
• When buying in bulk, store the excess in a place that’s not convenient to get to, such as a high cabinet or at the back of a pantry.
• When you order fast food, take it home and put it on a plate. If you’re surprised at how full the plate looks, order smaller sizes next time.
• Be realistic. Make small changes over time in what you eat and the level of physical activity you do. Small steps often work better than giant leaps.
• Be adventurous. Expand your tastes to enjoy a variety of foods and physical activities.
• Be flexible. You don’t need to worry about just one meal or one day. Find your right balance between what you eat and the physical activity you do over several days.
  Be sensible. Enjoy the foods you eat, just don’t overdo it.

Healthy Eating Methods

Eat
Eat leaner red meat & poultry.Eat half your dessert.Eat off smaller plates.More carrots, less cake.Eat more celery sticks.Try your burger with just lettuce, tomato, and onion.Share an entree with a friend.Before going back for seconds, wait 10 or 10 minutes. You might not want seconds after all.Snack on fruits and vegetables.When eating out, choose a small or medium portion.If main dishes are too big, choose an appetizer or a side dish instead.Ask for salad dressing "on the side".ATry a green salad instead of fries.Before going back for seconds, wait 10 or 15 minutes. You might not want seconds after all.Eat sweet foods in small amounts.Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures.Try a new fruit or vegetable (ever had jicama, plantain, bok, choy, starfruit, or papaya?) The smaller your plate, the smaller your portion. Eat your meals at home on a smaller plate.Eat before grocery shopping.Top your favorite cereal with apples or bananas.Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water.At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey, or ham; extra lettuce and tomato; and whole-wheat, oatmeal, or rye bread.Make half your grains whole. Make your sandwich on 100% whole wheat or oatmeal bread or snack on whole grain crackers.Get a whole grain head start with oatmeal or whole grain cereal in the morning.Swap your usual sandwich side for crunchy broccoli florettes or red pepper strips.Focus on fruits. Bag some fruit for your morning commute. Toss in an apple to munch with lunch and some raisins to satisfy you at snack time.Never be fruitless! Stock up on peaches, pears, and apricots canned in fruit juice or frozen so they’re always on hand.Snack on low-fat or fat-free yogurt. Try it as a dip for fruits and veggies and a topper for baked potatoes.Go lean with protein. Eat lean or low fat meat, chicken, turkey, and fish. Try dry beans and peas as your lean protein.Enjoy pinto or kidney beans on a salad or a hearty split pea or lentil soup for extra protein and fiber.Toss salad with salad olive oil and flavored vinegar.Try thin slices of avocado on a sandwich or sprinkle some nuts on a salad.Don’t sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients.Keep a bowl of cut-up vegetables in the refrigerator for snacks. Carrot and celery sticks are traditional, but consider broccoli, cucumbers, or pepper strips.Choose low - or reduced sodium, or no-salt-added versions of foods and condiments when available.Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza.Add lettuce, tomato, onion, and cucumber to sandwiches.Try eating at least 2 vegetables with dinner.