12 TIPS FOR HEALTHY LIVING

12 TIPS FOR HEALTHY LIVING

Our lifestyle can have a big impact on how we feel.  When we don’t take care of ourselves, we can experience a number of problems, including sleep difficulties, fatigue, low energy, trouble concentrating, and increased tension and stress.  These problems can leave us vulnerable to anxiety.  Making healthy choices will help you feel better.  Remember, the goal of developing a healthy lifestyle is not to eliminate anxiety (because anxiety plays an important adaptive role-without it we would not survive), but to help us to function at our best.  Having a healthy lifestyle puts us in a better position for managing anxiety.

Here are some ideas for building a healthy lifestyle.

1. Set a Routine.

Establish a routine by setting specific times for meals, work, housework, quiet time, and bedtime.  We feel more secure when there is some predictability to our day.  It also helps us get things done and reminds us to take time for ourselves.  Having a routine can help you to set the stage to better manage your anxiety.

2. Become Active.

Regular exercise can have a positive impact on both your emotional and physical health.  In fact, exercise is one of the most powerful tools for managing stress and anxiety.  However, it can be hard to start a regular exercise program.  So, start small and work your way up.  Aim for at least 20 minutes of physical exercise three to four times a week.  You’ll be more likely to stick with a program if you choose something you enjoy (such as hiking, gardening, or dancing).  Try joining a gym, signing up for an exercise class, or finding a workout buddy.  Find little ways to increase your physical activity.  For example, park further away from the door, or take the stairs.

3. Eat Healthy.

Having a well-balanced and healthy diet can make you feel better.  Eat consistently throughout the day and don’t skip meals. Your diet should include a variety of foods.  Wondering how to eat healthier.  Try to reduce your salt and sugar intake, eat more fruits and vegetables, and drink more water.  Aim for three meals a day and one to two snacks.

4. Get a Good Night’s Sleep.

Sleep difficulties can contribute to anxiety problems and make it difficult to cope.  Aim to get about seven to eight hours of sleep a night.  However, this is just an estimate.  People differ on how much sleep they need and this amount can change with age.  If you are experiencing sleep problems talk to your doctor.

5. Establish Social Supports.

It is important to have people in your life that you can count on. It helps to be able to talk to a friend when you have had a bad day or are struggling with a problem. Having a good social network has been linked to greater well-being.  Having at least one good supportive friend can make a difference.  Unfortunately, it can be hard to make friends.

6. Learn to Relax.

Using relaxation strategies can help lower your overall tension and stress levels.  However, relaxation is more than just sitting on the couch watching television.  What makes a difference is “deep” relaxation, which is the opposite of what your body experiences when it is under stress.

7. Manage Your Time.

Learning to manage your time more effectively can reduce stress.  Use a day planner to schedule your activities.  This will help you see if you’re taking on too much, and help you make time for the things you need to do.  Remember to make sure to schedule some time for relaxation and fun activities each day.

8. Reduce Stimulants.

Excessive caffeine can lead to sleep problems and heightened anxiety. Try to reduce your caffeine intake. This includes coffee, some teas, soda, and chocolate. If you drink a lot of caffeinated beverages, it’s better to gradually reduce the amount of caffeine that you have every day. Smoking is also a strong stimulant. In addition to the health benefits, quitting smoking may also leave you less prone to anxiety.

9. Avoid Alcohol and Drugs.

It is NEVER a good idea to use alcohol or drugs to help you cope with anxiety-this just leads to more problems. If you have problems with anxiety, try to avoid using drugs and alcohol as a way to cope with negative feelings.  If you think that you may have a problem with drugs or alcohol, talk to your doctor.

10. Get a check-up.

Make sure you are taking care of your body.  See a doctor for regular check-ups.

11. Solve Problems.

Problems are a common source of stress and can contribute to anxiety.  Therefore, it is important to start identifying and dealing with your problems.  However, it can be hard to know which problems to tackle and exactly how to go about solving them.

12. Reduce Stress.

Sometimes life’s demands become too much.  Stress can have a negative impact on your health.  Look for ways to reduce stress.  Deal with problems, lean on supports, and take time for self-care.  For instance, plan some time for yourself each day to read a book, go for a walk, watch a favourite TV program, or relax!  You can also reduce stress by giving yourself a little extra time to get to places so that you’re not rushing.  Try giving yourself an extra 5 minutes-it can make a big difference!

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Recipes for a Healthy Home

Recipes for a Healthy Home

Cleaning product companies tell you that to keep your home clean and smelling fresh, you need to rely on an army of cleaning and air care products. Sprays, wipes, powders, liquids and more are sold with the promise of improving your home and your health by removing dirt and germs.

What companies are not telling you is that cleaning products can contain toxic chemicals that may harm your health. Manufacturers often recommend frequent and repeated use of their products, but this also translates to frequent and repeated exposures to potentially harmful chemicals. You may inhale these chemicals by breathing indoor air and some of them can be absorbed through the skin. Long-term exposures to certain
chemicals found in household cleaners have been linked to serious health problems like pregnancy complications, breast cancer, birth defects, asthma and allergic reactions.

Some simple natural items can deal with the majority of household cleaning tasks. These products are already in most kitchens and are very inexpensive. When preparing your own  cleaning products, make only what you need and make sure that they are in containers that are clearly labeled.  Here are some easy, effective and inexpensive recipes and tips for healthy home cleaning and maintenance. The cleaners are safe for you and the environment and can save you money.

1. ALL-PURPOSE CLEANER
3 tbsp. white vinegar
½ tsp. washing soda
½ tsp. vegetable oil based liquid soap
2 cups hot water
Mix ingredients in spray bottle or bucket. Apply and wipe clean.

2. FLOOR CLEANER
For greasy, no-wax floors:
1 cup white vinegar
¼ cup washing soda
1 tablespoon vegetable oil-based liquid soap
2 gallons hot water
Combine all ingredients, stirring well to dissolve the washing soda. Mop as  usual.

3. WOOD CLEANER
2 tbsp. olive oil
2 tbsp. white vinegar
¼ cup lemon juice
Mix ingredients. Using a soft cloth, rub into the wood, in the direction of the grain.

4. DRAIN CLEANER
For slow drains, use this drain cleaner once a week to keep drains fresh and clog-free.
½ cup baking soda
1 cup white vinegar
1 gallon boiling water
Pour baking soda down drain/disposal, followed by vinegar. Allow the mixture to  foam for several minutes before flushing the drain with boiling water.

5. OVEN CLEANER
2 tbsp. vegetable oil based liquid soap
2 tbsp. borax
Mix the soap and borax in a spray bottle. Fill the bottle with hot water and shake well. Spray on oven and leave for 20 minutes. Scrub off.

6. DISINFECTANT
2 tbsp. borax
¼ cup vinegar
2 cups hot water
Combine the borax and vinegar with the water in a spray bottle. Use as you  would any commercial all-purpose cleaner.

7. FURNITURE POLISH
1 lemon
1 teaspoon olive oil (least expensive)
1 teaspoon water
This polish should to be made fresh each time you use it. Extract the juice from the  lemon. Mix with oil and water. Apply a thin coat on your wood surface and let sit for 5 minutes. Use a soft cloth to buff to a deep shine.

8. LAMINATE FLOOR CLEANER
For engineered wood and no-wax floors.
½ cup white vinegar
1 gallon warm water
Mix ingredients. Avoid overwetting the floor by using a spray bottle to apply the mixture to the floor. Mop as usual (microfiber mops work best).

9. REFRIGERATOR CLEANER
2 tbsp. baking soda
1 quart warm water
Dissolve baking soda in water. Use to wipe all surfaces inside and out. For stubborn spots, rub with baking soda paste. Be sure to rinse with a clean, wet cloth.

10. GARBAGE DISPOSAL CLEANER
1 cup ice
used lemon or orange rind
To eliminate garbage disposal odors and clean and sharpen blades, grind ice and rinds until pulverized.

11. NON-ABRASIVE SOFT SCRUBBER
¼ cup borax
vegetable oil based liquid soap
½ tsp. lemon essential oil
In a bowl, mix the borax with enough soap to form a creamy paste. Add lemon oil and blend well. Scoop a small amount of the mixture onto a sponge, wash the surface, then rinse well.

12. PLUMBING FIXTURE CLEANER #1
Use to clean stainless steel, chrome, fiberglass, ceramic, porcelain or enamel fixtures.
2 tbsp. baking soda
1 quart water
Dissolve the baking soda in the water.
Wipe on fixtures then rinse.

13. TOILET BOWL CLEANER
1 cup borax
½ cup white vinegar
Flush to wet the sides of the bowl. Sprinkle the borax around the toilet bowl, then spray with vinegar. Leave for several hours or overnight before scrubbing with a  toilet brush.

14. NO-STREAK GLASS CLEANER
¼ cup white vinegar
1 tbsp. cornstarch
1 quart warm water
Mix the ingredients and apply with a sponge or pour into spray bottle and spray on.  For lint-free results, wipe dry with crumpled newspaper, buff to a shine.

15. GARBAGE CAN DEODORIZER
1 cup baking soda
1 tsp. tea tree oil
Mix together in a small bowl, working out all the lumps with a fork. Sprinkle the mixture in the bottom of the trash can after the liner is removed. Periodically rinse container with white vinegar and dry in the sun.

16. PLUMBING FIXTURE CLEANER #2
Hard lime deposits around faucets can be softened for easy removal by covering the deposits with vinegar-soaked paper towels. white vinegar  paper towels .Soak paper towels in vinegar and leave them on surface. Wipe clean after about an hour.

17. FRAGRANT KITCHEN CLEANSER
2 tbsp. white vinegar
2 pints water
4 drops essential oil (lavender, tea tree oil, lemon, lemongrass, or rosemary)
Combine ingredients in spray bottle and use as a final rinse after cleaning kitchen surfaces. Store in a cool, dark place.

18. MIRROR & WINDOW POLISH
For sparkling glass.
cornstarch
water
Mix together cornstarch and water to make a paste. Use a soft cloth to apply the paste  to the mirror. Rub gently then wipe clean with a soft cloth.

19. TUB & TILE CLEANER
white vinegar
baking soda or non-iodized salt
To remove film buildup on bathtubs, apply vinegar full-strength to a sponge and wipe. Next, use baking soda or salt as you would scouring powder. Rub with a damp sponge and  rinse thoroughly with clean water.

20. COPPER & BRASS CLEANER
Not for use on lacquered finishes.
lemon juice
salt, non-iodized
cornstarch
Mix equal parts of salt and corstarch with lemon juice to make a paste. Apply to surface with a soft rag. Rub gently. Rinse with warm water and mild dish soap. Dry with a soft cloth.

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Top 8 Foods for Healthy Hair

Top 8 Foods for Healthy Hair

When it comes to eating for healthy hair,variety is the key.Hair consists mainly of protein, but also requires zinc,sulfur,iron, the B-vitamins and essential fattyacids ,to keep it healthy. Therefore, an overall balanced diet of lean proteins,fruits,and vegetables,whole grains,legumes,fatty fish like salmon and dairy produce are all  beneficial forhealthy, strong hair. Here are some of the topfoods for healthy, strong, shiny looking hair:

1. Oily Fish
Oily fish such as salmon is loaded with omega-3 fattyacids,and this high quality protein source is also packed with vitamin B12 and iron. Essential omega-3 fattyacids are needed to support scalp health and a deficiency can result in a dry scalp and lifeless hair. However, eat fish in moderation as it can also contain high levels of contaminants such as mercury.
A vegetarian alternative is to include one or two tablespoons of ground flax seeds in the daily diet for some plant-based omega-3 fats.

2. Dark Green Vegetables
Vegetables like spinach, broccoli and Swiss chard, are excellent sources of vitamins A and C, which the body needs to produce sebum. This oily substance, secreted by the hair follicles,is the body’s natural hair conditioner. Dark green vegetables also provide iron, calcium and sulfur. Sulfur is an important mineral for glossy, shiny hair.

3. Beans
Legumes like kidney beans and lentils should be an important part of the hair care diet. Not only do they provide plentiful protein to promote hair growth, but also iron, zinc ,and biotin. Biotin deficiencies, whilst rare, can result in brittle hair.

4. Nuts
Brazil nuts are one of the best natural sources of selenium, an important mineral for a healthy scalp.

Walnuts contain alpha linolenic acid, an omega-3 fatty acid that helps condition hair.They are also a great source of zinc,as are cashews, pecans,and almonds.A zinc deficiency can lead to hair loss,so make nuts are a regular addition to the diet.

5. Poultry
Poultry is an example of high quality protein. Inadequate or low quality protein can  result in weak, brittle hair,and a profound protein deficiency can result in loss of hair color,causing hair to become grey quicker. Poultry also provides the body with a form of iron that has a high degree of bio availability, meaning the body can easily reap its benefits.

6. Eggs
Eggs are one of the best protein sources available,and they also contain biotin and vitamin B12, which a real so important hair nutrients. Egg yolks are rich in zinc,which, among other uses,can help to maintain hair color and promote hair growth.

7. Dairy Products
Dairy products like milk,yogurt and cottage cheese are great sources of calcium, an important mineral for hair growth. They also contain whey and case in, two high quality protein sources.

8. Carrots
Carrots are an excellent source of Vitamin A, which not only promotes good vision, but also a healthy scalp. A healthy scalp is essential for a shiny, well conditioned head of hair.

9. Coconut Oil
The ancient Indian practice of Ayurvedic medicine has relied on the power of coconut oil for centuries. Coconut oil is used as an anti-aging and stress relieving treatment - in addition to a miracle hair treatment. Massaging coconut oil throughout your hair just a few times per week can keep your hair free from dandruff, split ends, and hair-loss. Plus, the fresh coconut scent will instantly transport you to the beach - how’s that for stress relief?

10. Honey
Not only will honey sweeten your tea, it can also add some sweetness and shine to your hair. Mix 2 tbsp of honey with 2/3 cup of olive oil, massage into hair and wrap with a warm towel for a half-hour, rinse with warm water. Although it may seem a little sticky, your hair will appreciate the sweet effort.

11. Turkey
Full of lean protein, turkey is an excellent choice for iron, which makes for healthy, strong hair. With less calories and fat than beef, turkey can be eaten more frequently and that means more ways to get solid protein in your diet. Replace bacon with turkey bacon and throw a few turkey burgers on the grill for a lean, mean way to keep your hair strong.

12. Avocados
With over 25 vital nutrients, avocados pack a punch with Vitamins E and B. Replace your pricey conditioner with a ripe avocado and apply to wet hair after using your favorite cleanser and let it linger on your locks for a few minutes. Rinse throughly and you’ll have a clean, fresh, and shiny head of gorgeous hair.

13. Peas
Peas provide an excellent way to get the carbohydrates and potassium that your hair needs to stay vibrant and strong. Although they contain more calories than other green vegetables, these nutrient-filled calories will keep you full and your hair at its healthiest.

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Find out How Healthy Your Battery is on Your Laptop

Find out How Healthy Your Battery is on Your Laptop 

Windows 8 has a feature through which we can find out exactly how much battery you are actually getting from your Laptop battery, i.e. its efficiency, maximum charge potential.  It's a well-known fact that as the age of lithium battery increases its charging capacity decreases and it won't charge to its full potential as when it's new. We can find out exactly how much the battery of laptop is giving now. We can use the powercfg -energy to find out how health your battery is.

1. When you are in the Metro UI, start typing "cmd". It will automatically go in to search mode and will search for what you typed (cmd).
2. Type "powercfg –energy" into the command prompt & press Enter.
3. The command enables tracing for 60 seconds & would collect all the data after observing the system behavior.
4. After analysis it would generate a report.
5. The energy report is generated in HTML format in the directory shown in the command prompt.
Cmd Prompt Address\energy-report.html by default.
6. In the HTML file, scroll to the end till you get information.

This shows the battery ID, Manufacturer name, Chemistry, Design capacity and most importantly the last full charge.

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Simple Tips And Technics To Keep Your Body Fit And Healthy

Simple Tips And Technics To Keep Your Body Fit And Healthy

How do you feel to be healthy? Nice! Must be wondering if there is that magic wand, I can become slim, fit and healthy. Nice to think but how to make this a reality? Takes time. Can't happen overnight.

You can follow certain simple and easy technics which will help you be fit and healthy. Have you decided to go for it! then read on.

1- Do not make a future plan for your exercise, if you have to do it, just do it now.

2- Wake up a bit early, pull your pants up and start walking out. If not like an exercise, just walk out. Go where you like, spend sometime out in the morning. You can opt to buy milk, vegetables, newspaper or whatever... just go out. Slowly increase the speed of your walk.

3- Follow the Golden Rule - Breakfast like a KING, Lunch like a Prince and Dinner like a PAUPER. Keep your dinner very light, avoid cheese, butter, curd or any other fat products.

4- Breathe in and breathe out deeply whenever your remember. Do simple stretching exercises.

5- Last of all... Don't worry.. Be happy. Stress can cause lifestyle diseases. Be away from stress. Life is short, enjoy every moment of it.

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15 Healthy ways to express and manage anger

15 Healthy ways to express and manage anger

Image Source:https://creativecommons.org/licenses/by-sa/3.0/deed.en

Everyone gets angry sometimes. Anger isn’t “good” or “bad.” You should not feel bad about feeling it. The key is to notice what you are really angry about and then find healthy ways to express it. Understanding your anger and using new ways to deal with problems and stress can make a big difference in your life.

Expressed appropriately, anger is a healthy emotion. However, many people handle anger by either suppressing it too much or expressing it in a hostile manner. If you grew up in a family where it wasn’t “nice” to get angry or where anger was used to control other family members, any sign of antagonism is likely to make you apprehensive. You may fear losing control if you get angry, so it becomes difficult to express anger constructively. This dangerous pattern can lead to such health problems as headaches, hypertension,
gastrointestinal issues, anxiety or depression. Expressing anger explosively is at the opposite end of the spectrum. Blowing up or blaming others is counter-productive in finding a solution to the problem.


1. Talk about how you feel. Say things clearly, calmly, and directly without attacking the other person with words or actions. Talk about how you feel about the situation. Use “I statements,” such as “I feel…” or “I think …” or “I want …” to describe your own reaction rather than blaming the person. It will help them understand what you need from them. People usually respond better when they hear you speak with a calm voice.

2. Name the problem. Explain why you are angry. Don’t yell, use insults, or make threats. If you use “I statements” and remain calm, you may be surprised at the way the other person responds.

3. Listen to the other person. Allow the other person to say what they want and to talk about their feelings and needs.

4. Talk about solutions. Say what you would like to change or what you want to see happen in the future. If you’re having a problem with another person, try to find a solution together.

5. Exercise. Walking, jogging, swimming, or bicycling are good and natural ways to reduce stress and anger. Exercise releases chemicals in the brain that will help you relax. Also, exercise usually takes you away from a stressful situation, gives you time to think, and helps you have more energy.

6. Be good to yourself. Get enough sleep each night and do not use drugs or alcohol to solve your problems. Find healthy ways to manage stress – perhaps watch a favorite movie, read a good book, or take a bubble bath or hot shower.

7. Get help if you need it. Talk with a trusted family member or friend. You may want to see a counselor or other health care professional.

8. Take a “time out.” Although it sounds simplistic, counting to ten or removing yourself from the room goes a long way toward restoring peace. Calm yourself by deep breathing and positive self-statements.  

9. Use relaxation techniques. Breathe deeply and rhythmically while relaxing your muscles, one group at a time, and visualizing a pleasant scene.

10. Repeat calming self-statements. Reiterate helpful phrases to yourself such as: “Stay calm,” “I am annoyed, but I can handle this,” or “I do not have to let this bother me.”

11. Get some aerobic exercise. Go for a quick walk or bike ride. Shoot baskets or lift weights.

12. Use humor to release tension. Think of a funny joke or story. Imagine yourself or the person you are angry with in a silly situation.

13. Keep an anger log. Identify the kinds of situations that trigger anger and record your reactions.

14. Talk with a sympathetic friend, spouse, health care provider or therapist. Being able to share your frustrations can help to defuse anger. Actually saying, “I am furious” or “I’m so mad I could…..” will help. Don’t expect your listener to solve the problem, but consider yourself lucky to have someone who lets you vent.

15. Forgive the other person. Recognize that it’s unrealistic to expect everyone to behave exactly as you wish. Visualize releasing the anger and feeling calm.  

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Six healthy habits for using laptops

Six healthy habits for using laptops

1  Sit on a chair at a desk. this is especially important if using a laptop for longer than 30 minutes.

2  Keep a good posture. Adjust the chair and laptop for a “neutral” posture. this means ankles, knees, hips and elbows are at about 90-degree angles and hands are in line with wrists.

3  Relax arms, neck and shoulders. most muscle strain centres on arms, neck and shoulders so try to keep these relaxed. typing and using the mouse should be light, and hands and arms rested when not typing.

4  Don’t sit too close to the screen. Sit about arm’s length from the screen, depending  on individual eye conditions.

5  Take regular breaks. take five minutes out of every 30 minutes to rest both eyes and muscles. Stand and walk or change position to do other things like reading. look at an object about 10 metres away for 20 seconds.

6  Make sure there’s enough light. Work where lighting is sufficient and make sure your screen is free from glare.

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