Forgiving In Relationships

Forgiving In Relationships

In real life, law rarely forgives any wrong act. In most of the countries law is clear about punishment. We still hear a lot about forgiving in personal relationships. We are told to forgive the major blunders. We are asked to forgive and forget and continue living as if nothing happened. Does that work? To some extent yes, and to some extent no.

Most of us who have been hurt in relationship do not wish to forgive at all. The result is that we suffer from the pain all our life. We are advised to forgive so that at least we can feel peaceful. If we do not forgive, our own peace is lost forever and we suffer. Forgiveness is for us. To forgive does not always mean that the abuser can continue with the same behavior. You need not tell the abuser that you have forgiven him/her. Let them suffer for what they did. But by forgiving in your own mind, you get peace.

Relationship after forgiving - the relationship can never continue at the same level and intensity after any mistake has been made. No amount of forgiveness can ever bring the relation back.

Bringing relationship back - I have said earlier that no relationship will return to the same old level after a major mistake has been committed. This is true. But what if the partners want to bring it back to the old level? How should they proceed? In this case, the abuser should ask for forgiveness again and again. Only after the victim is satisfied, the forgiveness can become effective to the extent that relationship comes back to normal.

Milk for pregnant mother : How to choose ?

Milk for pregnant mother : How to choose ?

Milk generally contains a source of calories derived from fat, protein and carbohydrates as well as a variety of vitamins and minerals such as vitamins A, D3, E, K, C, B, folic acid, calcium, iron, iodine, selenium, zinc, etc. This source of calories and nutrients are needed by the mother and the fetus because pregnant mother need extra calories about 300 kcal compared to non-pregnant state.

Because of that, it is good for a pregnant women to consume milk. Matter of choice of milk should be in the hands of the mother. Special milk for pregnant women can be a suitable alternative for mother if there is no symptoms of nausea, constipation or diarrhea. Generally the composition of milk specifically for pregnant women  are already adapted to the needs of pregnancy. For example, a higher amount of calories than milk "normal" is about 150- 178 kcal per serving, so if taken twice a day, extra calories need by 300 kcal, can be met. But keep in mind, the proteins and substances of milk specially pregnant women are also high in iron making make some pregnant women experience nausea, constipation or diarrhea.

So if the mother experience this symptoms, pregnant milk can replace with regular milk sold in the market. Better to choose liquid milk that has been pasteurized (sterilized) instead of cow's milk that has not been processed because the risk of contamination of germs. In addition since the milk "regular" composition of vitamins and minerals such as folic acid, iron, calcium and other-only in normal doses (not for pregnant women) encouraged mothers meet those needs by taking supplements. Would be wise to consult your with obstetrician.

Problem with portion of milk need to be tailored by the individual needs of pregnant women. When the composition of the milk is just right (as required for pregnant women) and pregnant women are not in a state of deficiency (lack of certain nutrients, such as folic acid deficiency or iron), the pregnant women could drink milk twice a day.

Pregnant women who received supplements from a doctor can choose regular milk. If it is willing to offer consuming pregnant milk less than the recommended servings or should reasonably to take once a day only. Because of this, it is important for pregnant women to read the nutritional content on the packaging carefully, to calculate dose; whether enough, lack of or excess, when without or with vitamin supplements given by doctor.

Micro Sleep : Power for Brain

Micro Sleep : Power for Brain

Not everyone have a good night sleep everyday. You have a good sleep when wake up in the morning with freshness and well feeling. Job like physician or other "night owl job" must stay wake up when there is a night call for emergency. So sometimes good sleeps are very valuable and scarcity. How to keep our head fresh and can go through busy activities next day vigorously? I will share one of my tricks : micro-sleeping.

Micro-sleeping or micro-napping is a sleep strategy that can maximize your productivity and lead to great health and awareness. Micro-sleeping can help you achieve your goals. Researchers have found in recent years that the human body requires only as much sleep as the brain will allow it. In other words, so long as the brain is functioning at full capacity, there’s no great requirement for sleep. 

Short sleep like 20-minute power naps for people who are really engrossed in their work, almost always provide a fresh burst of new ideas and energy. 

How to micro-sleeping?

You may have already experienced a micro-sleep without realizing it. Example, when you feel tired when studying or reading a book, suddenly you sleep and when wake up you feel fresh and have a "gross tank of energy". That's micro sleeping. 

Go to a place where you safe to lean back and just close your eyes safe in the knowledge that if you fall asleep nobody will see you. When you feel you need a micro sleep just schedule 5 or 10 minutes away from everyone. I usually go to campus library or park so I can micro-sleep there or just sit lean back on the toilet.

Micro-sleep tend to eliminate the need for caffeine boosts during the workday. This method can also make you less stress, improve alertness, get motivate, increase cognitive functioning and good for heart. Remember don't micro-sleep in the middle of work or when you drive car. 

More references

1. http://ririanproject.com/2007/09/05/10-benefits-of-power-napping-and-how-to-do-it/

2. http://www.stevenaitchison.co.uk/blog/micronap-your-way-to-success/

3. http://sleepnosleep.wordpress.com/2009/10/29/sleep-and-circadian-rhythm-disorders/

Four Tips to Overcome Insomnia

Four Tips to Overcome Insomnia

Insomnia or sleeplessness is a health issue that is often experienced at this time. More than 95% of people have experienced this problem in his life. Insomnia itself can be a disease if the complaint are related to the health and daily activities. The most obvious impact are the reduced concentration in the morning, loss of mood / spirit, looks emotional and low morale.

Insomnia are divided into two groups, primary and secondary insomnia. Primary insomnia is little or not at all related to various events and stress, where secondary insomnia is a condition caused by pain, anxiety, medication, depression or severe stress. Insomnia may be experienced in many ways are difficult to sleep, having difficulty staying asleep (frequent waking) and waking up too early.

Complaints of insomnia or trouble sleeping are mainly experienced by adolescents and young adults aged 20-30 years, and higher incidence in the age 60 years of age or older. Factors associated with insomnia are considered physical activities, dietary factors, medications, psychosocial and environmental factors.

A. If you can not sleep, try the small walking or light- moderate exercise, such as push ups / sit ups before bed, in some people can overcome the problem of insomnia. The body will feel tired and fall asleep without realizing it

B. Listen to music or soothing songs. Search songs with a slow and calm rhythm, such as classic tracks from mozart or bach. Try to close your eyes, relax your mind take a deep breath and enjoy the music. Remember to set the song so that the song could turn itself off after 30 minutes or 1 hour.

C. Try relaxation movements in bed. Lying down with your back, close your eyes and try to ride down your foot slowly up and down. This was done, putting your right hand and the stomach is moved clockwise slowly. Feel the warmth of his movements while breathing regularly.

D. Drink warm milk or eat a sandwich or cheese cookies. Foods or beverages high in the amino acid tryptophan have a calming effect that helps us to more easily sleepy

Examples of relaxing sound here

Additional things to note

• Avoid smoking, caffeine or alcohol. This is because these materials are stimulants.
• Avoid a meal, especially a big meal, which is close to bedtime. Lapse of time between meals and bedtime at least 1 hour.
• Avoid sleeping during the day
• Set the conditions for the bed room to be comfortable, provide good ventilation, avoid piling stuff in the bedroom

If these tips do not help, consult your personal physician.

10 Tips To Healthy Eating

10 Tips To Healthy Eating

Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice while still enjoying the foods you eat.

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

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

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

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

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

6.) Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.

Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.

Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly. If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.

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

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

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

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

Source: http://www.realtime.net, from the International Food Information Council Foundation, 1994

One in Ten Adults Will Have Diabetes

One in Ten Adults Will Have Diabetes

One in Ten Adults Will Have Diabetes The International Diabetes Federation predicted one in 10 adults could have diabetes by 2030. The World Health Organization said deaths from diabetes will double by 2030. In explaining concerns over such predictions, a representative of the World Health Organization said most cases of diabetes are Type 2, mainly hit people in middle age, and are linked to weight gain and a sedentary lifestyle. This suggests we can prevent or control diabetes through healthy aging, weight loss, and more activity.

The key to healthy aging is a healthy lifestyle. Although a healthy lifestyle includes eating healthy foods and practicing portion control, we must look at all aspects of the physical and mental body. For physical health, consider the eyes, joints, digestive tract, and heart. For mental health examine stress management. Considering the whole body makes possible a body younger than you look.

Weight loss, in the medical sense, means a reduction in total body mass. People select a weight-loss program to improve health, fitness, or appearance. If you view weight as number on a scale, you can achieve a reduction through a loss of fluid, body fat, muscle, or a variety of tissues. I have been successful with many diets, yet none created a long-lasting lifestyle change. I lose the weight and then return to previous eating habits. A better approach is to determine your ideal weight and institute nutritional eating habits that permit you to consistently lose one to four pounds per month. Once you reach the weight goal, continue nutritional eating habits with slight changes in quantities and types of foods.

Sedentary lifestyle is characterized by an excess amount of sitting at work or home. My generation used the term "couch potato".. We must get out of your chairs, off the couches, or whatever we sit on for long periods of time, and move around. Below are seven suggestions I found helpful: As you consider them, let your creativity run wild for other things you can do.

• Get up and move every hour, include standing, stretching, and walking around.
• Use a headset and walk around during telephone conversations.
• Take a walk during your lunch hour, outdoors, if possible.
• Deliver important messages in person rather than sending emails.
• Take the stairs instead of an elevator.
• Walk or ride a bike to work. If you drive, park your car at the farthest end of the parking lot.
• If you just have to watch TV, get up and walk around during the ads, and do some simple exercises.

Living the changes as the months turn to years can make a major difference in a healthy lifestyle. Start your changes today.

15 health tips for the new year

15 health tips for the new year

Year after year we make resolutions to exercise regularly, eat well, and give up smoking and other bad habits. Following such basic rules can cut heart disease risk by 80 percent, diabetes risk by 90 percent and cancer risk by 50 percent, according to the Harvard Nurses’ Health Study. But most of us fail to keep our promises to ourselves. Some American experts have given the following tips for practical ways to get – and stay – healthy.

1 .Wear a pedometer. New research suggests that routinely wearing a pedometer encourages people to walk about an extra mile each day, lose weight, and lower their blood pressure. Aim for at least 30 minutes of brisk walking and a total of 10,000 steps per day.

2. Don’t forget strength training, involving both the upper and lower body. Too many people neglect resistance exercise, particularly women for whom it’s crucial for preventing muscle and bone loss with age. Lift weights for at least 20 minutes, two- to three-times per week.

3. Don’t pop too many vitamins. Enthusiasm for vitamin pills is high, but evidence for their benefits is low. Try to get vitamins from foods and consider a multivitamin for insurance. Any woman thinking about getting pregnant should make sure to take a folic acid supplement. Women should get at least 1,000 mgs of calcium per day (1,200 mgs/day if you’re past menopause) from food and/or supplements. Everyone should also get 800 international units of Vitamin D per day.

4. Eat at least two fish meals per week. The evidence is strong that the oils in darker types of fish, such as salmon, tuna, mackerel and herring, are beneficial for the heart and brain and may even lower risk of cancer.

5. Talk to your doctor about taking aspirin for heart protection but don’t assume that it’s right for you. A recent clinical trial suggested that healthy women younger than age 65 don’t get heart protection from aspirin. Women who are the best candidates for long-term aspirin are age 65 or older or have a history of cardiovascular disease or diabetes. And be aware that aspirin has some serious risks, including gastrointestinal bleeding.

6. Drink water. No matter where you are, water should always be the first thing you reach for when you’re thirsty. Water truly is essential.

7. Sleep eight hours a night. A number of recent studies have confirmed that you really do need at least eight hours a night. Among the many benefits: Adequate sleep makes you feel better, decreases risk for cardiovascular disease, boosts memory and reduces the likelihood of being in a car accident.

8. Keep sugar and caffeine – the “legal evils” – to a minimum. It’s hard to believe, but decreasing sugar actually increases people’s energy, by minimising the highs and lows that sweet foods triggers. Different people react differently to caffeine, but most of us are probably overstimulated already – adding a stimulant just adds to things like road rage.

9. Consider acupuncture and massage as valid therapies for chronic problems, such as back pain and neuropathy. Seeing a good massage therapist for neck strain may work better than taking extra strength Tylenol and/or Advil regularly.

10. If you smoke, quit. There is nothing good about it. If you’re having trouble quitting, start smoking less today – smoke only half a cigarette, and skip as many of your usual smokes as you can – and get help right away. Get some guidance about why it is you smoke to figure out how best to stop doing it. Smoking cessation groups can be extremely helpful and supportive, and medications like a nicotine patch can help decrease the cravings. Acupuncture may also be useful.

11. Don’t focus on dieting. Focus on eating. If you’re hungry, you’re more likely to overeat, especially in the evening. Instead, of sacrificing all day and gorging later, it’s better to eat enough during the day to avoid hunger pangs and uncontrolled eating at night. Eat every four hours or so, and make sure to eat a “second lunch” – think of it as another meal rather than a snack – in the mid-afternoon to keep your energy up and make you less hungry in the evening.

12. Budget your food as you do your money. A rough guideline for daily caloric intake: Multiply your ideal body weight by ten (ie, 1,200 calories if you want to weigh 120 pounds) and then add another 600 calories if you’re moderately active, a few hundred more if you’re very active. Divide those calories out across the day to keep yourself well fed.

13. Eat three different foods at every meal. Don’t eat a scoop of tuna for lunch – eat tuna on a roll with a salad.

14. Eating won’t solve emotional problems. Many people eat to make themselves feel better when they’re upset. It works in the short run; certain foods can temporarily boost mood. But in the long run, you’ll have the same emotional problems – plus the extra weight.

15. Don’t drink too many calories. It’s easy to drink calories without noticing: that latte may have nearly as many calories as a cheeseburger. It’s okay to have one as an occasional treat, but consider it a meal, not a drink.

Source http://www.newsday.co.tt/features/0,133519.html

Diet vs. Healthy Eating Plan: 5 Big Differences

Diet vs. Healthy Eating Plan: 5 Big Differences

Enjoy  these fast five tips to stay clear of fad diets and have a Happy Cinco  de Mayo! Here’s a healthy tip: Dip that guacamole with cucumber slices  or carrot sticks!

So, unless you’ve been hiding under a rock for the past few months, you know that Kate Middleton and Prince William got married in a big royal wedding last week. All the talk was about Kate Middleton’s possible crash diet, rather than any healthy eating plan.

There was a lot of speculation about Kate Middleton’s preparations for her big day, especially when it came to her diet. Gossip magazines hinted that the future Duchess of Cambridge was using a special crash diet to look her best. Others hypothesized that she was using the Dukan Regime to get fit for her wedding.

That led me to wonder—how many times in our lives have we relied on a quick fix to get us in shape for an event? Maybe we, too, wanted to get fit for our wedding days. Or maybe we crash dieted to feel more confident about an upcoming job interview, or even a high school reunion.

But did you know that you can eliminate the need for crash dieting by simply sticking to a healthy eating plan? It’s true. Once you start on the road to eating wisely and well, you will no longer have those, “Oh no!” moments when you get an invitation in the mail, or run into an old acquaintance on the street.

Let’s start by talking about the difference between diets and healthy eating plans. Then we’ll talk further about how you can spot a fad diet at twenty paces. By learning about the crucial difference between the two, you can start a healthy eating program that eliminates the need for a quick fix.

What’s a Diet?

OK, so let’s define the term “diet.” This simple word used to encompass everything you eat and drink. However, over time, the term diet has come to symbolize a multi-million dollar industry aimed at a quick fix for our deepest insecurities.

Diets are aimed at restricting our food and beverage intake so that we can lose weight. Some diets restrict our carbohydrate intake. Others restrict our caloric intake. Diets usually fixate on what we put in our mouths, rather than what we do with our bodies, if that makes sense.

By focusing on restriction, the plan is that you will lose weight by eliminating something from your eating routine, or by cutting back on the amount of food you eat.

What’s a Healthy Eating Plan?

A healthy eating plan is a comprehensive program for improving your health by improving the quality of the foods you eat. Rather than focusing on the restriction or elimination of foods from your life, an eating program educates you about how foods impact your body so that you can make a learned choice when it comes to breakfast, lunch, and dinner.

Foods may be restricted or eliminated from your routine with an eating plan, but if so, it’s because they are of inferior nutritional value. The focus is always on eating well so that you can be well.

Spotting the Difference between Fad Diets and Healthy Meal Plans

There are five key ways you can distinguish a healthy eating plan from a fad diet. Before you embark on any eating program, you might want to do a little research to see how your plan stacks up against these criteria:

1. Long term results

An eating program is focused on losing weight slowly over a period of time, so that you keep the weight off for good. Fad diets focus on shedding pounds quickly for fast, but often impermanent, results.

2. Holistic approach to weight loss

An eating program utilizes a holistic approach to weight loss—meaning you have to implement healthy lifestyle changes to guarantee success. This means your eating program can embrace anything from exercise to meditation to help you lose weight. A fad diet usually focuses solely on what you eat and drink.

3. Concentrate on the means rather than the end

A healthy eating plan will focus on the means to get to your goal weight, not just on the end result. In other words, you are encouraged to educate yourself about food so that you can make healthy eating choices. Diets are usually highly regimented and tell you exactly what to eat and drink, rather than allowing you to make your own choices.

4. Balanced nutrition

A healthy eating program will allow you to eat fruits and vegetables and will encourage you to eat a balanced diet. You can usually spot a fad diet because it will focus on eating one type of food (such as the Cabbage Soup diet, or the Grapefruit Diet), or will eliminate one or more types of food from your life.

5. No gimmicks

A healthy eating program recognizes that, unfortunately, there are no quick fixes for obesity and obesity-related illnesses. And so, with that in mind, there are no gimmicks to these plans. You have to do the work for the long-term. A fad diet usually relies heavily on gimmicks to convince you that you can shed all the pounds you want just by following one simple rule.

Let the Diet Solution Program teach you how to drown out the fad diet noise so you can feel confident in your ability to lose weight for good. A healthy eating plan doesn’t consist of a diet that tells you not to eat fruits and vegetables, find out why!

I hope these 5 differences helped you and here’s to one more high five–Happy Cinco de Mayo!!!