Friday, December 31, 2010
Thursday, December 30, 2010
HEALTH Made Easier..
Forget radical resolutions--they just make you feel bad when you drop them. Instead, weave a few of these smart, science-supported habits into your routine. An effortless change can have life-altering benefits.
*Eat dark choclate five or more times a week and you may be 57 percent less likely to have coronary heart disease than people who don't.
*Quit smoking and after five years your risk of cancers of the mouth, throat, and esophagus is cut in half. After 15 years, your risk of lung cancer is as low as that of a lifetime nonsmoker.
*See an eye doctor when you detect vision problems as you age and you could decrease your risk of dementia by 64% compared to people who don't get their eyes checked.
*Get your thyroid checked by your primary care physicians and you may have up to a 69 percent lower risk of fatal heart disease.
*Walk at least six miles a week and you'll help protect your memory as you get older.
*Lose 7 percent of your body weight if you're over-weight and you can lower your risk of developing type 2 diabetes by up to 58%
*Exercise moderately for 30 to 60 minutes a day and you may have up to an 80 percent reduced risk of developing breast cancer.
PLEASE help one another in some small way today! & SMILE AT ALL :)
*Eat dark choclate five or more times a week and you may be 57 percent less likely to have coronary heart disease than people who don't.
*Quit smoking and after five years your risk of cancers of the mouth, throat, and esophagus is cut in half. After 15 years, your risk of lung cancer is as low as that of a lifetime nonsmoker.
*See an eye doctor when you detect vision problems as you age and you could decrease your risk of dementia by 64% compared to people who don't get their eyes checked.
*Get your thyroid checked by your primary care physicians and you may have up to a 69 percent lower risk of fatal heart disease.
*Walk at least six miles a week and you'll help protect your memory as you get older.
*Lose 7 percent of your body weight if you're over-weight and you can lower your risk of developing type 2 diabetes by up to 58%
*Exercise moderately for 30 to 60 minutes a day and you may have up to an 80 percent reduced risk of developing breast cancer.
PLEASE help one another in some small way today! & SMILE AT ALL :)
Wednesday, December 29, 2010
Fitness Made Easier..
Everyone is busy(and beat), yet some people manage to exercise regularly. How to be one of them? Find a program that combats your urge to avoid. Below, workouts to trump the most common excuses:
The Excuse-"I don't have time" The workout: speedy circuit training; An especially efficient use of exercise time is alternating short bursts of high-intensity cardio activity with strength moves--a one-two punh known as circuit training. "The combination burns tons of calories and even helps speed up resting metabolism," says Valerie Waters, a trainer in Los Angeles. You can do this in 30minutes at the gym or "by taking advantage of the equipment at the playground," says Johanna Subotovsky, an exercise physiologist for Equinox Fitness in New York City. Start with a five-minute warm-up(a fast walk that turns into a job), then do sets of squat thrusts, push-ups, and monkey-bar reverse pukk-ups(start with your feet on the ground, pull your body up, and hold for as long as you can). Next, take a two-minute fast run followed by a two minute rest. Repeat the whole sequence three more times.
The Excuse-"I'm way too tired" The workout: flow yoga; A practice that starts slowly, such as Vinyasa(often called flow) yoga, wakes your body gently and takes the dread out of getting to class. After a few minutes, your heart starts pumping, your brain fog clears, and your energy rises. But don't let the gentleness fool you: this is serious muscle-strengthening exercise. Your own body serves as the resistance, and you'll see results. If you don't have access to a yoga studio, you can stream youga classes on your computer at yogaglo.com($18 a month); download Yoga Stretch and Yoga Relax from iTunes(99 cents each), among other top yoga apps; or try a DVD, such as Exhale Core Fusion Yoga Energy Flow($17, amazon.com)
The Excuse-"Exercise is so boooring" The workout: dance classes; Because it's fun and mentally engaging, dance doesn't necessarily feel like exercise,"but it gets your heart rate up and engages your big muscle groups," says Subotovsky. Zumba, a blend of Latin styles, is available at many gyms and is good for increasing flexibility and stamina. And you can find adult beginner ballet classes at local dance studios. There's nothing like it for toning the legs, rear, and abdominals.
The Excuse-"I don't have any discipline" The workout: a walk or run for charity; If health and vanity aren't sufficient motivators, bring cause and committment into play. To find events in your area, log on to active.com. Raising money ans awareness for a cause you care about puts purpose in your stride. Or consider training with a partner, whether it's a friend or someone you find through a social-networking site (such as meetup.com) that pairs people with like interests. "Once you're accountable to someone else, you're far less likely to go AWOL," says Subtovsky.
Remember to SMILE, maybe buy someone's lunch or Starbucks today :) Spread the Love!
The Excuse-"I don't have time" The workout: speedy circuit training; An especially efficient use of exercise time is alternating short bursts of high-intensity cardio activity with strength moves--a one-two punh known as circuit training. "The combination burns tons of calories and even helps speed up resting metabolism," says Valerie Waters, a trainer in Los Angeles. You can do this in 30minutes at the gym or "by taking advantage of the equipment at the playground," says Johanna Subotovsky, an exercise physiologist for Equinox Fitness in New York City. Start with a five-minute warm-up(a fast walk that turns into a job), then do sets of squat thrusts, push-ups, and monkey-bar reverse pukk-ups(start with your feet on the ground, pull your body up, and hold for as long as you can). Next, take a two-minute fast run followed by a two minute rest. Repeat the whole sequence three more times.
The Excuse-"I'm way too tired" The workout: flow yoga; A practice that starts slowly, such as Vinyasa(often called flow) yoga, wakes your body gently and takes the dread out of getting to class. After a few minutes, your heart starts pumping, your brain fog clears, and your energy rises. But don't let the gentleness fool you: this is serious muscle-strengthening exercise. Your own body serves as the resistance, and you'll see results. If you don't have access to a yoga studio, you can stream youga classes on your computer at yogaglo.com($18 a month); download Yoga Stretch and Yoga Relax from iTunes(99 cents each), among other top yoga apps; or try a DVD, such as Exhale Core Fusion Yoga Energy Flow($17, amazon.com)
The Excuse-"Exercise is so boooring" The workout: dance classes; Because it's fun and mentally engaging, dance doesn't necessarily feel like exercise,"but it gets your heart rate up and engages your big muscle groups," says Subotovsky. Zumba, a blend of Latin styles, is available at many gyms and is good for increasing flexibility and stamina. And you can find adult beginner ballet classes at local dance studios. There's nothing like it for toning the legs, rear, and abdominals.
The Excuse-"I don't have any discipline" The workout: a walk or run for charity; If health and vanity aren't sufficient motivators, bring cause and committment into play. To find events in your area, log on to active.com. Raising money ans awareness for a cause you care about puts purpose in your stride. Or consider training with a partner, whether it's a friend or someone you find through a social-networking site (such as meetup.com) that pairs people with like interests. "Once you're accountable to someone else, you're far less likely to go AWOL," says Subtovsky.
Remember to SMILE, maybe buy someone's lunch or Starbucks today :) Spread the Love!
Monday, December 27, 2010
EXPERTISE...
1. Celebrate everything: Each time I walk into my apartment-even if I've been gone for less than a minute-my three dogs leap on me, kiss me, lick me, wag and bark, and show me their chew toys. I find it inspiring: Life throws a lot of junk in your direction, so you might as well get your kicks when you can. Now I try to acknowledge every small-but happy event(my kid's birthdays, good doctor's visits, even when a mosquito bite stops itching)with at least a cheerful word or gesture. I believe that if dogs could speak, they'd say,"You should have a cupcake for that." That's a worldview I can get behind. {Julie Klam is the author of You Had Me at Wolf}
2. Just Being present is Enough: About a decade ago, I suffered the two greatest losses of my life in quick succession: My sister dies of breast cancer, and my marriage ended. One lonely night when I was experiencing the worst of my grief, my two cats got on the bed and snuggles up to either side of me. They didnt make a sound; they just stayed there, so close that I actually felt embraced. That was such a powerful lesson in what truly gives comfort. I have never known what to say to a friend who has a terrible illness or who has lost a loved one, but my cats taught me that I don't need to say anything at all. What matters is showing up.{Susan Logan is the editor of Cat Fancy magazine}
3. (Brain)size doesn't matter: My wife and I once had a parrot named Chicken who had a really small brian. And yet Chicken took great pleasure in humanlike activities, such as rearranging the cupboards. She was so clever-as most pets are. If you observe them, you'll be reminded that even though people are smarter, we're still just animals with all the same emotions, like anxiety and joy.{Nicholas Dodman author of 5 books including The Dog Who Loved Too Much}
4. Don't Try so Hard: Cats are quirky, independent thinkers. Some people don't like them for this very reason. But I find that quality enormously appealing. I respect each of my seven cats because they are so true to themselves and resistant to outside influences. In my opinion, it would be preferable for politicians, in particular, to behave more like cats, who just do their own thing, and less like dogs, who clamor for affection and acceptance.{Betsy Alexander is a Philadelphia music teacher whose YouTube video of her piano-playing cat, Nora, has racked up more than 19 million views}
5. You Can Get Along with Anybody: You know that expression "They fight like cats and dogs"? In my experience, it's not necessarily true. It's quite surprising how animals of different species(cats, dogs, birds, you name it)can be friends-as long as they are raised in a warm and loving environment. In my work, I bring home baby birds almost every night. Our dog Spinnaker, an Australian shepherd, treats them very gently. He has raised baby flamingos with us and even helped train a falcon. Humans would do well to emulate such displays of generosity.{Laura Wyatt is the curator of wildlife at the Everglades Wildlife Sanctuary at Flamingo Gardens, in Davie, Florida.}
Buy someone's coffee in the morning & SMILE! :)
2. Just Being present is Enough: About a decade ago, I suffered the two greatest losses of my life in quick succession: My sister dies of breast cancer, and my marriage ended. One lonely night when I was experiencing the worst of my grief, my two cats got on the bed and snuggles up to either side of me. They didnt make a sound; they just stayed there, so close that I actually felt embraced. That was such a powerful lesson in what truly gives comfort. I have never known what to say to a friend who has a terrible illness or who has lost a loved one, but my cats taught me that I don't need to say anything at all. What matters is showing up.{Susan Logan is the editor of Cat Fancy magazine}
3. (Brain)size doesn't matter: My wife and I once had a parrot named Chicken who had a really small brian. And yet Chicken took great pleasure in humanlike activities, such as rearranging the cupboards. She was so clever-as most pets are. If you observe them, you'll be reminded that even though people are smarter, we're still just animals with all the same emotions, like anxiety and joy.{Nicholas Dodman author of 5 books including The Dog Who Loved Too Much}
4. Don't Try so Hard: Cats are quirky, independent thinkers. Some people don't like them for this very reason. But I find that quality enormously appealing. I respect each of my seven cats because they are so true to themselves and resistant to outside influences. In my opinion, it would be preferable for politicians, in particular, to behave more like cats, who just do their own thing, and less like dogs, who clamor for affection and acceptance.{Betsy Alexander is a Philadelphia music teacher whose YouTube video of her piano-playing cat, Nora, has racked up more than 19 million views}
5. You Can Get Along with Anybody: You know that expression "They fight like cats and dogs"? In my experience, it's not necessarily true. It's quite surprising how animals of different species(cats, dogs, birds, you name it)can be friends-as long as they are raised in a warm and loving environment. In my work, I bring home baby birds almost every night. Our dog Spinnaker, an Australian shepherd, treats them very gently. He has raised baby flamingos with us and even helped train a falcon. Humans would do well to emulate such displays of generosity.{Laura Wyatt is the curator of wildlife at the Everglades Wildlife Sanctuary at Flamingo Gardens, in Davie, Florida.}
Buy someone's coffee in the morning & SMILE! :)
Finances Made Easier
If money stress is keeping you awake at night, do yourself a favor and confront your concerns head-on. Often all it takes is one smart step to put some of your biggest worries to bed. Here's a start.
$$$I don't know where my money goes each month. Just Do This: Go to mint.com, a free online money-management program, and use the immensely helpful basic budgeting tools. Once you sign up, you'll be prompted to link the site to your and credit-card accounts Within minutes, mint.com automatically categorizes your costs and shows how much you're spending in different areas. Then you can easily see where you need to cut back.
$$$I'm scared to invest in stocks but worried I'm missing out. Just Do This: Start slowly. Take $1000 from your savings account and place it in an index fund, where you have a good chance to earn solid returns without taking on too much risk. Consider Schwab's S&P 500 Index Fund. It requires only a $100 initial investment and, at press time, boasted a 9 percent return for the year 2010. Suddenly you're in the game.
$$$I'm clueless about how much I'll need to retire one day. Just Do This: Pull together a few numbers: how much you earn, how much you have in savings, and how much Social Security you'll be due at retirement age (go to ssa.gov for an estimate) Then run them through T Rowe Price's easy-to-use retirement calculator (troweprice.com/ric). You'll learn how much money you'll have each month in retirement, which will let you know if you're on track.
Have a Safe New Years Eve! & remember to SMILE SMILE SMILE each & every day! :)
$$$I don't know where my money goes each month. Just Do This: Go to mint.com, a free online money-management program, and use the immensely helpful basic budgeting tools. Once you sign up, you'll be prompted to link the site to your and credit-card accounts Within minutes, mint.com automatically categorizes your costs and shows how much you're spending in different areas. Then you can easily see where you need to cut back.
$$$I'm scared to invest in stocks but worried I'm missing out. Just Do This: Start slowly. Take $1000 from your savings account and place it in an index fund, where you have a good chance to earn solid returns without taking on too much risk. Consider Schwab's S&P 500 Index Fund. It requires only a $100 initial investment and, at press time, boasted a 9 percent return for the year 2010. Suddenly you're in the game.
$$$I'm clueless about how much I'll need to retire one day. Just Do This: Pull together a few numbers: how much you earn, how much you have in savings, and how much Social Security you'll be due at retirement age (go to ssa.gov for an estimate) Then run them through T Rowe Price's easy-to-use retirement calculator (troweprice.com/ric). You'll learn how much money you'll have each month in retirement, which will let you know if you're on track.
Have a Safe New Years Eve! & remember to SMILE SMILE SMILE each & every day! :)
Friday, December 24, 2010
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