Eye Wrinkle Cream – Are They Really Effective?

Are eye wrinkle creams really effective?

Many are unsure of this answer. Today one can find hundreds of different types of skin care products in the market. The growing market of these products makes it difficult for an ordinary man to judge which one is the best. At times some products work while others fall below the expectations. Its unto you to decide which one best suits your skin and produces results.

Uses of Eye Wrinkle Creams

  • The anti cream for eye wrinkle is a re-firming cream. It helps in firming the skin around and under the eyes.
  • It stimulates the blood circulation.
  • Prevents the eyes from getting the crinkles lines look, thus, diminishing crow’s feet.
  • The best cream eye wrinkle revitalizes the skin and promotes the healing of the skin.
  • The cream eye removal wrinkle creates an invisible shield to protect the eye skin from getting further damage, while smoothing out the eye wrinkles.

Steps to combat eye wrinkles

The use of a best eye wrinkle cream could be a treatment for the wrinkles. Since the skin is very delicate, a proper care has to be taken of this skin. For this, regular application of best under eye cream is needed.

The eye wrinkle cream will help you get rid of most of the wrinkles appearing around and under your eyes. You can see the result for yourself by applying the cream regularly. Moreover, you will see that the appearance of your skin has become healthier and younger.

Eye Cream – Believe It Or Not

Does eye cream really work? While we cannot say for every brand out there, but what we do know is that many do, in fact they help you lose those crows feet and help provide you with more skin tone that you can be proud of. What most people do not know, though, is that eye cream works because of what is inside of it being as natural as you will find. The products that defy age work because they are filled with great quality ingredients that would make anything do well.

So, what magical product is inside an eye cream that makes it work so well?

It is not the ingredient per say but the vitamins that are in it instead. For example, those ingredients that are full of natural antioxidants are full of all the good stuff our bodies need. Many eye cream products are full of just that – antioxidants. These vitamins are super tough. They can help clean out your arteries and help you to fight disease as well as just helping to keep your skin healthy looking. In fact, many antioxidants are able to help rejuvenate various types of elements within the body including the eyes and skin. So, antioxidants that are in eye cream can, in fact, help to improve your look.

When you are out and about looking for the eye cream that you will use, flip it over and find out which natural ingredients are in the product.

If you cannot tell, you’ll want to look for those products that have a lot of vitamins especially your vitamin E’s. These are full of the antioxidants that your body needs anyway. A hint here; foods that are rich in antioxidants are usually very brightly colored greens, oranges, and other bright or dark colors. These are foods that you want to include in your diet anyway. Eye cream with antioxidants is just what you need.

20 Simple Wrinkle Erasers

Aging of the skin is a natural process by which the collagen and elastin, that keep our skin looking firm and youthful, begin to decline, this results in wrinkles. Cell production and cell quality also diminish over time resulting in wrinkles. These factors unfortunately are out of our control, though diet and supplements can slow down the process, but it won’t stop it.

The influences that are within our control are largely environmental such as pollution (eg; smoking) and sun damage. Here are 20 easy ways to reduce wrinkles and slow down the aging process.

1. Stop smoking (It’s #1 for a reason)
2. Always wear sunscreen whether it’s cloudy or sunny and don’t sunbake.
3. Hydrate your skin by drinking about 8 glasses of water a day.
4. Use skin care products that contain antioxidants and AHA’s.
5. Moisturize the skin on your face twice daily.
6. Reduce stress. (Try reading, exercising, meditating) 15 minutes a day is a good start.
7. Reduce alcohol consumption. Over indulging can put enormous strain on your system and will accelerate wrinkles forming.
8. Eat healthily by incorporating plenty of fruits and vegetables in your daily diet.
9. Sleep at least 8 hours every night.
10. Eat fish three times a week. Great for the skin and general health.
11. Check with your doctor about taking supplements, your diet may be lacking some of the important ones.
12. Use an eye cream for the delicate skin around the eyes nightly.
13. Facial scrubs remove the build up of dead cells that can increase the appearance of wrinkles, try this weekly.
14. Use natural skin care products that will nourish your skin and give it lots of vitamins and minerals to help it stay fresh and healthy.
15. Jojoba oil resembles the skins natural oils. Dab this around the eyes to keep wrinkles at bay.
16. Take vitamin C supplements and use products that contain vitamin C, it will help boost your collagen.
17. Start a good skin care routine in your 20’s. Prevention is easier than the cure.
18. Honey is known worldwide for it’s beneficial abilities. Use a honey mask weekly. Simply apply the honey to your face and neck and leave for 30 minutes then rinse off. This mask will “feed” your skin with nutrients.
19. Aloe Vera and Avocado oil both have the ability to prevent the skin from drying out; they are both used to improve the skins elasticity.
20. A soothing way to help achieve a wrinkle-free face is to lie on your back with your knees elevated by placing a pillow or cushion beneath them.

Try this when you are watching TV or reading.

Choosing An Anti-aging Eye Cream

When it comes to choosing an antiaging eye cream, the possibilities are endless. The choices range from high end department store brands, to affordable names brands and can be found in all shapes, sizes, and forms. So you can imagine that when it comes time to choose an antiaging eye cream that will produce the best results for you, the job is a tough one. Whether your target area is above the eye, below the eye, or the eyelashes, the possibilities are definitely there.

For the Eyelashes

Although not your ordinary antiaging eye cream, the products available for your eyelashes are enriched with a complex of lecithin along with plant extracts. It’s meant to promote growth of the lashes, and is clinically proven to do so while conditioning your existing lashes. Many Internet websites and beauty stores carry this type of treatment, so your best bet is to shop around for particular differences in products as well as price.

Wrinkle Reducers

A few different kinds of antiaging eye cream can be found that reduce wrinkles while promoting healthy skin. Some of these wrinkle reducers are left on over night and then washed off, while others are meant to be used under makeup or as a lotion alone. The severity of the eye lines you are trying to reduce or smooth will probably make a big difference in which type of antiaging eye cream you decide to use. For more deep lines or crows feet, you will probably want to sue an overnight treatment, couple with a leave on treatment. And for softer lines that need just a bit of smoothing, a leave on conditioner should do the trick.

Age Defying Choices

In addition to worrying about wrinkles, lines, and brittle eyelashes, we simply want to defy our age. It’s natural, as getting older means feeling older. What better way to feel younger than to look younger? With age defying antiaging eye cream choices, defying age is a possibility.

The choices in this area include firming cream and glow enhancers but the line tends to also offer natural choices such as chamomile antiaging eye cream, and herbal treatments.

Many products offer multiple benefits in one treatment, while others come in kits and require multiple steps. The severity of your problem areas don’t really matter as to whether a one step or multiple step treatment is the best choice, however pricing, time availability, and satisfaction should be the deciding factors.








Remember back to your wedding day.  I’m not talking about just the ceremony and reception.  I want you to remember how you felt.  Think back to looking into the eyes of your intended spouse and how happy you were.  Your marriage was going to last forever.  You were sure of that much.


Because this man or woman made you feel so special.  Maybe your new husband was the most romantic guy you had ever met.  Maybe your new wife was one of the most incredible people you had ever met.  Both of you knew that this was a marriage that would work.  Your life would always be as magical as it was in the very beginning.


You spent the first few months of your life settling in as a married couple.  Perhaps you couldn’t keep your hands off of each other and made those around you roll their eyes as they watched your PDA with envy.  But you didn’t care – you were in love!


And then, reality sets in.  You start to notice little things about your true love that drive you crazy.  You think you can deal with it, and maybe you can for awhile.  But then, you start to pull away just a little bit.  You still love him or her, but it’s just not the same.


You start to take each other for granted.  After all, you’re married – that’s part of married life, isn’t it?  Then you wake up one morning and look over at your love.  You wonder what happened to that fire – that amazing desire that couldn’t be controlled.  Why don’t you feel like you did on your honeymoon?


Romance dies, that’s a fact, right? When you find the love of your life, you’ll both settle into a daily routine of financial, household, and child-rearing responsibilities, forgetting you are a couple, right? Romance will only last through the initial crush of the relationship. After that you and your partner will start taking each other for granted, right?

It does not have to be this way. There are many relationships where romance is alive and well.  Open up your local paper and look for the anniversary announcements.  It can actually be very motivating to see those couples who are celebrating their 25th, 30th, even 50th wedding anniversaries.

In case you think this is a trivial subject, please know romance matters to the health and well being of your relationship. Being romantic is nothing more or less than appreciating and celebrating your partner.

This means if romance dies, one or both people in the relationship will begin to feel unappreciated. For many, this can be the beginning of the end of the relationship, or perhaps the beginning of an affair.


Is it just a part of life?  Do you let that fire die into just a smoldering pile of ashes?  You don’t have to!  In fact, there is no reason at all why you can’t get back what you had when you were newlyweds.  It just takes a little effort.


There are millions of married couples out there who know what it takes to stay in love and keep their marriage fresh and new.  Want to know their secrets?  No problem!


Keeping romance alive and well in your marriage can be achieved, but it does take work.  Anything in life that is truly good and satisfying takes work.  However, the rewards are HUGE, so it’s well worth the effort!  We’re here to show you how to “Bring Your Marriage Back to Newlyweds Again!”





No one gets married expecting to get divorced.  Why bother in the first place?  We are filled with hope when we say “I Do” to that other person.  But the cold reality is that, the divorce rate in America is ridiculously high and is rising every day.


There was once a time when people got married and it stuck.  In fact, many times, these people got married after knowing each other for only a short time.  They didn’t live together first.  They never got intimate just to “test the waters”.  They dove in head first and were determined to make it last.


But then times changed.  What brought it about?  Speculation abounds when it comes to this question.  Many people think it was the women’s rights movement in the 70’s.


Others believe that it came about with the advent of more media outlets and the portrayal of sexier, promiscuous characters.  Still others say it’s because people just aren’t as committed as they once were because of the instant gratification that we expect even to this day.


Whatever the reason, the divorce rate has raised alarmingly over the past few decades.  Roughly HALF of all people who get married will get divorced within 10 years of saying their vows.  From 1970 to 1996 the divorce rate quadrupled according to the United States Census report.


Many people think they have to watch out for the infamous seven-year itch that comes about after seven years of marriage.  Today, couples need to watch out for the two-year itch.  Dissatisfaction in marriages happens earlier and earlier as people become more disillusioned with their dreams when they don’t become reality as quickly as they think it should.


In the past, a divorce was difficult to obtain.  Only under extreme circumstances such as abuse or adultery were you granted a divorce.  Then the courts started allowing irreconcilable differences as a reason to divorce and then the no-fault divorce came along.  This meant all you had to do was live apart from your spouse for 6 months and then you could get a divorce without anyone taking on the blame.


Now, a divorce is easier to get than a driver’s license.  You can even download divorce papers on the internet these days.  Fill them out, get signatures, and file with the court.  Poof, you’re no longer married.  Sometimes this can be accomplished in the same day.


Think it’s a travesty?  Maybe it is.  But it’s reality.  So why do marriages fail?


While the answers to that question are many, there is a growing body of research to suggest there are four negative risk factors that create barriers to oneness in marriage and increase a couple’s chances for marital failure.


First, negative behavior patterns can have a hugely negative impact on a marriage.  This occurs when partners respond negatively to each other continually upping the ante so the conversation gets more and more hostile.


When a conversation escalates into an argument, this creates tension that can eat away at a marriage.  Each negative comment increases the level of anger and frustration, and soon a small disagreement blows up into a major fight.


Escalation can develop in two different ways. The first is a major shouting fight that may erupt over a conflict as small as putting the cap back on the toothpaste. As the battle heats up the partners get more and more angry, saying mean things about each other.


Frequently there are threats to end the relationship. Over time those angry words damage oneness, and angry threats to leave begin to seem like prophecy. Once negative comments are made, they are hard to take back and drive a knife into the partner’s heart.


These reckless words can do great damage to a marriage because when an argument escalates, every comment and vulnerability becomes fair game. Concerns, failings, and past mistakes can now be used by the attacking partner. Oneness and intimacy can be shattered quickly by a few reckless words.


You may be thinking, “We don’t fight like cats and dogs.” And while that may be true, your marriage may still have this risk factor. Damaging escalation is not always dramatic. Voices do not have to be raised for couples to get into a cycle of returning negative for negative.


Conflict over paying the rent, taking out the garbage, running errands that result in muttering to oneself, rolling your eyes, or throwing up your hands can also be examples of escalation.


The next negative factor that contributes to the erosion of marriage is invalidation.  Invalidation is a pattern in which one partner subtly or directly puts down the thoughts, feelings, or character of the other.


Invalidation can take many forms. Sometimes it can be caustic, in which one partner (or both) attacks the other person verbally. You can hear, and even feel, the contempt one partner has for another.


Sarcastic phrases like “Well, I’m sorry I’m not perfect like you” or “I forgot how lucky I am to be married to you” can cut like a knife. These are attacks on the person’s character and personality that easily destroy a marriage. Research has found that invalidation is one of the best predictors of future problems and divorce.


Invalidation can also be much more subtle. It may involve an argument where contempt for the other partner is not so obvious. One partner may merely be putting the other partner down for his or her feelings.


The message conveyed is that your feelings do not matter. A husband may put his wife down because she is more emotional or because she is more easily hurt by comments. A husband may invalidate a wife’s fears about the children’s safety. A wife may invalidate a husband’s desire to succeed in the company, saying that it really doesn’t matter if he becomes district manager.


Ultimately the partner receiving these comments begins to share less and less so that the intimate level of sharing evaporates. When this happens, oneness is lost.


Sometimes invalidation may be nothing more than trite clichés like “It’s not so bad”.  While the sayings may be true, they invalidate the pain or concern of the other partner. They make the other partner feel like their fears or frustrations are inappropriate.


Negative interpretations are the third risk factor toward a failing marriage.  Negative interpretations occur when one partner consistently believes that the motives of the other are more negative than is really the case.


Such behavior can be a very destructive pattern in a relationship, and quickly erode intimacy and oneness in a marriage. A wife may believe that her husband does not like her parents. As a result, she may attack him anytime he is not overly enthusiastic about visiting them. He may be concerned with the financial cost of going home for Christmas or about whether he has enough vacation time. She, in turn, considers his behavior as disliking her parents.


When a relationship becomes more distressed, the negative interpretations mount and help create an environment of hopelessness. The attacked partner gives up trying to make himself or herself clear and becomes demoralized.


Another kind of negative interpretation is mind reading. Mind reading occurs when you assume you know what your partner is thinking or why he or she did something.  Nearly everyone is guilty of mind reading at some time or other. And when you mind read positively, it does not tend to do much harm. But when you mind read on the negative side, it can spell trouble for a marriage.


Negative interpretations are hard to detect and counteract. Research shows that in distressed marriages there is a tendency for partners to discount the positive things they see, attributing them to causes such as chance rather than to positive characteristics of the partner. That is why negative interpretations do not change easily.


Finally, there is withdrawal and avoidance.  These are two different manifestations of the problem wherein a partner is unwilling to get in or stay in a discussion that is too threatening.


Withdrawal can be as obvious as getting up and leaving the room or as subtle as ‘turning off’ or ‘shutting down’ during an argument. The withdrawer often tends to get quiet during an argument, look away, or agree quickly to a partner’s suggestion just to end the conversation, with no real intention of following through


Avoidance reflects the same reluctance to get into certain discussions, with more emphasis on the attempt to not let the conversation happen in the first place. A person prone to avoidance would prefer that the topic not come up and, if it does, may manifest the signs of withdrawal just described.


In a typical marriage, one partner is the pursuer and the other is the withdrawer. Studies show that it is usually the man who wants to avoid these discussions and is more likely in the withdrawing role. However, sometimes the roles reverse. But, for the sake of this discussion, we will assume that the husband is the one who withdraws.


Why does he withdraw?  Because he does not feel emotionally safe enough to stay in the argument. Sometimes he may even be afraid that if he stays in the discussion or argument that he might turn violent, so he retreats.


When the husband withdraws, the wife feels shut out and believes that he does not care about the marriage. In other words, lack of talking equals lack of caring. But that is often a negative interpretation about the withdrawer.


He, on the other hand, may believe that his wife gets upset too much of the time, nagging and picking fights. This is also a negative interpretation because most pursuers really want to stay connected and resolve the issue he does not want to talk about.


Each of these four risk factors (escalation, invalidation, negative interpretations, and withdrawal and avoidance) can build barriers in a marriage leading ultimately to loneliness and isolation.


The research shows that couples that want a good marriage need to eliminate these risk factors from their marriage, or else the negative factors will overwhelm the positive aspects of the marriage. It is never too late to put your marriage back on track.


How can you tell if your marriage is in trouble?  There are warning signs





Marriages rarely die overnight. Almost always, the destruction of a marriage happens little by little, over time. Ideally, if trouble arises in your marriage, you and your spouse should be able to respond to problems before they cause serious damage to your relationship. You can then either work things out and remain married, or make a mutual decision to separate or get divorced.

However, if your marriage is in serious trouble, any discussion, cooperation, or compromise may be impossible, and you may have no option but to end it yourself, possibly against your spouse’s wishes.

When you are having marriage problems, whether they are big or small, the sooner you face facts and decide what to do about them the better. Burying your head in the sand when it comes to marital woes won’t make your problems go away. In fact, they’ll probably just get worse.

You may find yourself replaying old arguments, resurrecting old hurts, crying a lot, or becoming consumed with anger when your marriage is in trouble. Those responses can quickly turn small problems into big ones and cause you to lose all perspective when it comes to your spouse and your marriage.

Furthermore, when you let your emotions get out of control, it becomes difficult if not impossible for you to identify and realistically assess all the options you have for dealing with your troubles.

To help bring some objectivity and common sense to your situation so that you can gain a true appreciation of just how bad (or not so bad) things really are, consider some of the more common signs of a marriage in crisis, such as infidelity and contempt.

When your marriage is going through tough times, you may find yourself wondering if it’s an instance of the “for better or for worse” your marriage vows alluded to, or if your relationship is truly on the rocks.

Although no test exists that can tell you if your problems are typical reactions to the stress and strain most marriages experience at one time or another, or if they point to more-serious issues, troubled marriages do tend to exhibit many of the same characteristics.

How many of the following statements apply to your marriage?


  • In your mind, your spouse just can’t do anything right anymore.
  • You fight constantly.
  • You’ve lost the ability or the willingness to resolve your marital problems.
  • Resentment and contempt have replaced patience and love.
  • You’ve turned from lovers into roommates.
  • One or both of you is having an affair.
  • You go out of your way to avoid being together and, when you are together, you have nothing to talk about.
  • Your children are reacting to the stress in your marriage by fighting more, having difficulty in school, getting into trouble with the police, abusing drugs or alcohol, or becoming sexually promiscuous.
  • You have begun having thoughts about divorce.
  • When you’re not around your partner, you act more confident and in control


Don’t panic if you find that your marriage exhibits some of these characteristics — you are not necessarily headed for divorce court. However, you do have cause for concern and it’s time for you and your spouse, first separately and then together, to assess your options and decide what to do next.


Some couples choose to see a marriage counselor, and this can be an excellent way to figure out where exactly your marriage started to get into trouble.  But you can regain the wonderfulness of your marriage yourself if you are committed to working toward that end result.





Most experts agree that the best way to start back on the road to a blissful marriage is to rekindle the romance that you had early on in your relationship.  Maybe you would get your wife flowers just because.  Perhaps you would leave your husband little notes to show your love.


After awhile, those little gestures start to seem less important.  You just stop doing those things for your partner because you figure they know how much you love them.  This is where most couples start to fall into an apathetic state of mind when it comes to their marriage.


Life as a married couple eventually becomes stale and routine with no passion anymore.  You are still partners, but are no longer lovers like you once were.


The roots of marital disenchantment are usually exposed shortly after marriage, when reality intrudes on fantasy. This adjustment period reveals the other’s imperfections.


Shortcomings, once viewed as minor and glossed over in the full bloom of love, suddenly take on ominous dimensions. Cute eccentricities grow into aggravating annoyances. Rudeness replaces romance.


Each spouse defends his or her own territory, and the one union reverts to two identities, as the fantasy of romantic oneness begins to fade. Requests become demands. Marital disharmony takes over and negative actions, left unchecked, can spell disaster for two well-intentioned former lovers.

Many couples love each other deeply, and genuinely enjoy each others’ company, yet feel that the relationship is stale. They long for some of the old intensity, romance, and spontaneity.

Others don’t see the need for that intensity, or even believe that it’s possible to feel that again. They assume that intensity exists only at the beginning of a relationship, and that “mature love” is more settled and less exciting.

While how we feel toward each other certainly changes and evolves over the years, the truth is that our relationships reflect what we put into them.

Children can be so carefree and loving because they have lived for just a few years-a much shorter time in which to accumulate negative experiences and build up feelings of resentment, anger, and mistrust.

Relationships are similar to this. In the beginning, we don’t know each other very well, and aren’t carrying around resentments from past interactions with each other. As the years go by, these resentments accumulate. We no longer look at our partner with the same fresh, un-judging eyes.


So what do you do?  Retreating into your own worlds will only serve to damage the marriage more.  There are several things you can do to regain the romance, but it has to start within each of you.  Both of you must be willing to give a little in order to get back that fire that was there before your wedding day and just afterwards.


Start by taking another look at your spouse.  A good, hard look at who they are.  Look at your partner with a fresh look, let go of past baggage, and remember all the reasons we love her/him so much. This means stretching past any resentments, and opening up to feeling and giving love more fully.

Start out by thinking about your partner and all the reasons that you fell in love with her/him in the first place.  What attracted you to him or her initially?  How did you feel when you were around each other?  Early in your relationship when you were telling others about this great new person in your life, what did you tell them?  Did he make you laugh?  Did her smile light up a room?

When we take and look at our partner with the same eyes we had early on in the relationship, we can start seeing that those qualities that attracted you to them in the first place are really still there.  They have just been overshadowed by all the other stuff that everyday life entails.

This about what that person means to you.  Certainly it’s more than just someone to be around.  Sure, you love the security, but what about the companionship, the things you share, the past you have lived?  Maybe there have been some rough patches, but there have been good times too.  Remember them, wrap your mind around them, and focus on them.  That is what will get you started toward bringing romance back to your marriage.


Once you do this, resolve to become self-directed in your quest towards a more passionate marriage.  Mates must become responsible for their own actions, they say. Each mate should identify and recognize his or her inaccurate, exaggerated expectations.


Recognition precedes change. By recognizing exaggerated expectations, each mate creates room for maneuvering and motivation for change.


This, then, is self-direction: directing the attention to our own unrealistic expectations of the other. Each mate takes full responsibility for his or her thoughts and actions, whether they are realistic or selfishly imagined. Now change can begin to take place in a marriage.


The implications of this new approach are enormous. It takes two people to have a marriage, but only one to change it. We end up feeling helpless and out of control in our marriages simply because we can’t control our partners.


The truth is that we need only learn to control ourselves. We ultimately come to feel alone in our marriages because we have replaced an accepting attitude toward our partner with unconscious expectations that are ultimately self-defeating.


The first rule of behavior and controlling our emotions is to accept the fact that we can’t change others, we can only change ourselves.  Frustration comes from trying to manipulate those around us when we really should be concentrating on us and our own behaviors.


Being self-directed—taking personal responsibility for one’s own actions—empowers both husband and wife. Rather than feeling victimized, each mate gains greater control over his or her life. A positive, constructive effect begins to transform the marriage. Counselors know that when one mate begins to change for the better, invariably the entire relationship improves.

Many couples are committed to marriage in spite of the self-centered, self-gratifying, self-oriented influences of the world around them. When a husband and wife, struggling to get their own way in marriage, begin to shift their frame of thinking from a demanding to a sustaining and supportive one, they can happily find themselves in a second honeymoon.

Specific steps must be taken to pave the way to a renewed and revitalized relationship. Marital happiness requires demythologizing marriage, fairly evaluating unrealistic expectations and replacing them with the healthy realities of a fulfilling relationship.

What positive steps can you take to rebuild your relationship, to put real romance and love in your marriage?





There are a number of specific things that can be done to rekindle that romance.  We’ll address a lot of them later on in the book, but first you must lay down the foundation before you start down the road.  Becoming self-directed in your quest for a better marriage is a great way to start.  Now let’s get a bit more in-depth.


First of all, you must face the facts.  The notion that if your mate really loves you he or she will automatically change for you is usually an illusion. Here is where self-direction can help. Rather than demanding that your mate change for you, why not ask your mate what he or she would like you to change?

This can bring immediate positive benefits. As one partner begins to change, renewed respect follows, and an example is set for the other to follow. It’s never easy to admit to personal faults and shortcomings, but, when we ask for them to be pointed out and take concrete steps to change them, the situation improves for both partners.

Be honest, and face the facts, even if you’re uncomfortable taking these steps. Realize that you need to grow. When you do your marital relationship will also grow.

Understand what your partner needs.  Another myth is that if your mate really loved you, he or she would always understand you. The story goes that an older couple sought marriage counseling, and the counselor asked the husband if he had ever told his wife of 35 years that he loved her. He responded: “Well, I don’t think I need to do that over and over. After all, I told her I loved her when we got married.”

This man, along with, perhaps, you and me, didn’t realize that we all need reassurance now and then to allay our normal doubts and insecurities. Understanding of your mate requires certain sensitivity to his or her needs. The two sexes are, after all, quite different.

Instead of seeing your differences as hindrances toward a happy marriage, start seeing them as strengths.  Well-meaning couples sometimes see differences as negotiable. But negotiation is too often motivated by a selfish want rather than by love or selflessness. No two human beings are exactly alike. On the surface we may appear similar in many ways. But beneath the surface many differences lie hidden.

Those differences become more pronounced under pressure. Rather than negotiating differences to fit one’s selfish desires, try to view your mate’s differences positively, as strengths.

Look around you. The earth’s biological systems work independently and interdependently. The ecological systems are interdependent. Birds, insects, flowers and fruit trees all function independently within their species. Yet there is interdependence when the fertilization of flowers and trees often depends on both birds and insects in search of food.

In a similar way, a husband and wife can benefit from their differences, thus making two much stronger than one. Women are usually more intuitive, while men are more analytical. Rather than negotiate away such differences, try accepting your mate’s strengths.

When key decisions are made for both husband and wife, the wife’s intuition and the husband’s analytical makeup can combine for a better decision. Combining strengths, rather than letting them be a potential source of conflict, can be a powerful factor in building a successful marriage.

Realize that anything good – like a good marriage – will require some effort and some work.  Some mates assume that if they have to work on their marriage there must be something wrong with it.

Perhaps this assumption comes from a naively romantic outlook toward marriage shaped by popular entertainment and culture. Most who plan to marry assume their marriage is different and therefore impervious to marital problems so common to the rest of us. What every married couple soon finds out is that, although marriage is wonderful, it is also sometimes quite difficult.

Difficult is not always bad. The human experience is fraught with difficulties and, thus, we can empathize with others in their hardships. As in life, so it is in marriage. Life in general and marriage specifically can be happy, but both can be filled with difficulties.

Good relationships don’t just happen; they are cultivated. The good ones are sustained by good works. To bear the rich fruit of a happier marriage requires a personal investment of time, interest and diligence. One person put it this way: “The only relationship that doesn’t require work is the one that’s not worth having.”

Some assume that having to work on marriage after saying “I do” is proof that the relationship wasn’t good enough in the beginning. This notion demonstrates a lack of understanding.

The truth is that all marriages, and especially those we consider the happiest, are marriages that both partners have worked on. It’s no accident that “for better or for worse” is part of many marriage ceremonies?

Work correctly implies sacrifice; work or sacrifice in marriage helps make romantic lovers into inseparable friends.

Don’t just be lovers, be friends as well.  In the most fruitful and productive marriages, mates share the relationship of friendship as well as romantic love.

Many psychological and emotional differences come into play in these relationships, of course. Friendship brings a significantly different array of experiences and feelings to a marriage from those brought by romance.

In terms of its effect, the friendship relationship within marriage can be the most significant because of the amount of time marriage partners spend together, especially as the marriage matures and grows. Still, romance in marriage should be rekindled. It will be by those who are working at having happier marriages.


You must change your state of mind if you want to realize success in bringing your marriage back to a newlywed state.





There are certain attitudes and actions that can help bring romance back to your marriage.  Adopting these attitudes can help keep romance alive or revive it in ways you never thought possible.


When you get frustrated over your husband’s laziness or sick to death of your wife’s nagging, look at this list and put them to use.  You might be quite surprised at what a change they can make!


First, Learn compassion and acceptance. Realize that your partner is human, no matter how perfect he or she seemed in the beginning. He is going to do things that bug you. She is going to do things to disappoint you. Expect this. In fact, is there any relationship of any type where this is not the case? Try to have as much compassion for and acceptance of your partner as you do for your friends.

Most importantly, remember your partner is not imperfect to hurt you. His or her imperfections are not an indication of lack of love for you.

Communicate, communicate, and communicate negative emotions. Communicate when you feel hurt. Communicate when you need something to change. Communicate when you are disappointed. Communicate when you feel angry. Communicate when you feel needy.


It is the negative emotions, like these that we tend to not want to communicate in a relationship. We think we are taking care of our partner by sparing him or her our anger or disappointment. In fact, when we hold our negative emotions back, we are quietly releasing poison into the atmosphere of the relationship.

The best thing to do with any negative emotion is to get it out in the open and resolve it. But, communicate these emotions instead of accusing your partner of making you feel this way or that.

Appreciate and celebrate your partner every day. I know this one is hard to do, but here is something that will help immediately. Live each day as if this is the last day you have with your partner.

I don’t mean to be fatalistic, but accidents happen all of the time. For all you know, today could be the last day you and your partner have together. And if it is the last day, you won’t know it until it is over.

The thing most people regret when a loved one dies is not having had the opportunity to say “I love you.” If a loved one has died in your life, you know exactly what I mean.

Live each day as if it were the last day of your relationship. If this really was the last day with your partner, you would want him or her to know how much he or she is loved and appreciated.

Touch each other every day. Physical connection is essential to the health and longevity of the relationship, as well as to the health and longevity of each of you.

If you have been out of practice for a while, you may not feel romantic at first, may not want to by intimate with your partner. Even if it feels artificial, I suggest you try to connect physically and sexually. As you reconnect, you will find it gets easier to continue reconnecting and to bring the romance and even love back into your relationship.

So how do you do this?  There are lots of ways to get started.  Let’s start with the generalities.





The following suggestions should be implemented anytime you want to rekindle the romance that has gone away.  They are simple but very powerful!


Make a list of the special days that you celebrate together, such as the day you met, a monthly or yearly anniversary date, or even the anniversary of a special date from your past. On these days make a point to spend some time quality time together. Cook a special meal. Buy a card, write a short letter and let your spouse know that you didn’t forget.

Toast each other when you sit down to dinner. It doesn’t need to be over bubbly or wine, but even a glass of water or iced tea. Tell your mate something you love about him or her and then drink to it!

Let your spontaneous side show through. Taking someone for granted can be the result of getting stuck in a bad routine. Break the routine by meeting up after work if that is something you don’t normally do. Allow for more romance in your life.

Take pictures every day. Don’t save the camera for holidays and special occasions. Create a visual scrapbook of your everyday lives together. Better still, set the timer and pose together. You will both appreciate the warmth of the moment when you see these snapshots in an album down the road.

Set something aside for your spouse every day. It might be a magazine article you read during your commute, a link to a website you came across, or even a story you heard at the office water cooler. They will appreciate that you took a moment to think of them during the course of your day.

Do something thoughtful every day. Maybe its making a cup of hot cocoa in the morning, sticking a surprise note in his brief case, or leaving a chocolate ‘kiss’ on the night stand before bedtime. Everyone loves a romantic surprise.

Be generous with your compliments. It’s always easier to practice flattery at the start of a relationship, but also easier to forget to say later on. Remember that everyone loves a sincere compliment and your partner is no different.

Let him or her see you at your best. It’s ironic that we dress up to meet total strangers but let ourselves go around our nearest and dearest. Most men love to see their woman in attractive colors, in well fitting clothes and perhaps wearing a hint of their favorite fragrance.  Keeping a tidy appearance is simple but most important.

Be honest if you are feeling stressed or under the weather. Your spouse will appreciate your honesty and will know not to take it personally when you are in a bad mood.

Trust your partner’s decisions. You may not agree with everything your partner does, but truly having trust in another person requires that you accept the decisions he makes.

You may not always agree with the way he handles a crisis situation for example. While it is your responsibility to talk about your concerns, it’s also your responsibility to step back and not argue once a decision has been reached. And if the outcome doesn’t play out as he anticipated, avoid saying “I told you so.”

Get back in touch with each other.  In the beginning, couples often touch each other:  holding hands, stroking hair, hugging, putting their arms around each other.  When romance falls away from a marriage, often the only times people touch is when they want sex.  This can make your partner feel used and unloved.


Why does the touching disappear after marriage or once you have been intimate.  During courtship, most couples refrain from intimate touching.  It’s proper to practice physical restraint in the early stages of a relationship.  But once you are given the green light to touch in a sexual way, the impulse for affectionate touching may ebb.  After the intense pleasure of sexual touch, a simple hug can pale by comparison.


But women need that non-sexual touch.  As children, we like to be cuddled.  Think of how good it feels when your partner snuggles up against you.  Women never lose that strong need to be held.  Men need to be tuned into this desire and start that touching again.  She will respond in ways that you’ll be happy with and when it comes time for the sexual touch, she’ll be much more receptive!

Remember that compliments are free.  When you are dating, chances are that the compliments were free-flowing.  After you’ve been married awhile, the compliments start to go away.

Why?  Maybe you stop noticing your partner’s appearance.  Perhaps you just don’t take the time to really notice your partner.  This can cause your spouse to feel hurt and rejected.  It can even cause them to stop taking care of themselves and trying to be attractive for you.  Even worse, it could cause them to try and look especially nice for other people.  We all know what that can lead to!


As we grow older, our bodies change.  It’s inevitable.  Just as our bodies change, our relationships change.  It can be a huge help to your relationship if you reassure your partner that you still find them attractive and sexy.  Don’t assume that your partner knows this – tell them!

This is where communication is important.  One woman who had been married for ten years simply came out and asked her husband, “If I ask you how I look, would you say that I look beautiful?”  He asked if he should say that even if he didn’t feel like it.  She told him, “Yes, I would.  It helps me feel better about myself.”  Her husband did this for awhile and they found their marriage improving dramatically from just a simple compliment.

Some women feel like their husbands should compliment them on their own, but sometimes men feel uncomfortable doing this.  It’s kind of humorous, that when dating, men are fine with complimenting their mate, but once married, those compliments seem to dry up.  Don’t let this happen in your marriage!  Compliment your mate – even on the little things.

My husband is the worst about offering up compliments to me.  I have learned to take anything I can get.  For example, one day I spent the whole day cleaning the house.  Everything sparkled and I was very pleased with myself.  When my husband came home, he told me how nice everything looked, it made me feel wonderful.

We are constantly working on the complimenting thing.  I try to show him what I mean by complimenting him myself.  If he looks especially good in his police uniform, I tell him so.  The look on his face is worth the effort, and sometimes he even returns the compliment!

Remember when you first met and found yourself talking for hours and hours as you got to know each other?  So often, when we marry, those conversations die off as we go about taking care of the business of life.  We don’t make time to talk to each other like we used to.  Your feelings about your spouse may not have changed, but you just express them differently.

In the beginning, you listen to the other person to learn more about them.  Once you know these things, you may feel like you’ve run out of things to say and don’t find any need to really listen anymore.

However, women experience greater intimacy by sharing their thoughts and feelings.  This might make most men cringe, but it’s a fact that most women are talkers – even if what they have to say might not seem important.  This makes men feel like they have to solve whatever problems their wives are having putting undue pressure on them.

Instead of trying to get your partner to talk, try to get them to listen.  When you just sit and listen to your partner without the pressure of having to provide solutions to problems, you will relax more and be more willing to share your own victories and losses.  When you take the time to talk – even about the mundane things – you’ll realize that you’re in this marriage together and you will experience even great closeness!

You’ve heard people say that it’s the little things that mean the most in a relationship.  When you’re trying to get your romance back, those little things can make the biggest difference in a marriage filled with romance or a marriage filled with angst.

What little things are we talking about?  Taking out the trash, unloading the dishwasher, washing her car, rubbing his feet after a rough day.  In the beginning, you might feel like this is the best way to show your love, but after the marriage, maybe the fact that you are sharing your income and lives are enough.  Unfortunately, this is just not true.

Men and women alike appreciate the little things.  When you can express your love by doing something small, your partner will know that you realize those little things can add up.  You are making your partner happy and they will feel like you are really a team.

In early courtship, a man is on the hunt. He is completely focused on winning over the woman he cares for and will do whatever it takes to be successful. His ability to focus so intently makes a big impact on the woman who is the center of his desire. Problems begin only after he succeeds. Having won her, he relaxes and redirects his energy towards a new goal.

Most marriages start out very loving and both partners are happy as clams. Then, as months passed, one or the other might become disenchanted. You talk less and less. The change might be so gradual that you don’t even notice it. Eventually, it becomes clear that one of you is genuinely unhappy.

At this point, you have to realize that time is what your partner needs in order to feel loved and needed again.  Try devoting 20 minutes exclusively to them.  Make them the focus of those 20 minutes and shut out everything else that might try to distract you.  Employ some of the tactics we’ve already talked about:  listen to their concerns, talk about your day, dream about the future, and reminisce about the past.

Devoting this time to your partner will be freeing, liberating, and a moment you can share.  Both of you will find yourselves looking forward to that 20 minutes and saving up your energy to reconnecting and reclaiming your passion for each other!

Be spontaneous with your partner it is a way to help your relationship flourish. Being spontaneous with your partner can enrich and strengthen your intimate moments.       Try something that you have been wanting to do.  Don’t be shy, express yourself and see what works!

Spontaneity is the spice of life, or so they say, but sometimes the “fly by the seat of your pants” philosophy is the best way to live.  It’s new, fresh, and fun!  Do something out of the ordinary, surprise your partner and have fun doing it!

This doesn’t have to be something huge and monumental.  It can be as simple as taking off for a day’s jaunt to the local museum.  Maybe you’ll put together your mate’s favorite meal and serve it by candlelight.  Better yet, serve it to them in your altogether!  What a great way to show your fun side!

Talk, listen and laugh together become best friends.  You will soon start creating a bond of intimacy.  Be sincere open and honest.  Communicate about love, sex and the relationship.  You won’t be sorry that you did!

Create consistent times to talk about your relationship. When a couple feels like their marriage is dry and dull, think about what you usually talk about when you’re alone. Most often it will be work, the kids, finances, and upcoming events.  At this point, ask how much time you spend focusing on your relationship — on your love life.  Usually, you’ll find yourself noticing that you focus very little time on your love life.

Romance is sure to wane if you spend the majority of your time discussing the mundane tasks and obligations of life. The next time you’re alone with your spouse, focus on your marriage.  Lovers who still have fire between them are in the habit of discussing their relationship, talking about how their love was born, and sharing with each other what they feel.

Don’t forget to date.  That’s right; you can actually date after you’re married!  Think back to your courtship, and recapture the excitement of those well-planned, anxiously awaited dates.

Wear your best clothes, go to a fancy restaurant, hold hands, and look into each other’s eyes like you did when you were dating. You wouldn’t have even thought about canceling a date before you were married, so don’t let the mundane duties of life get in the way of time with each other now.

Go on a weekend getaway at least twice a year.  As enriching as dates are, you also need extended periods of unhurried, relaxing time to nurture your love.

Go somewhere conducive to letting go of tension and daily concerns. Wherever you go, make sure times of romance are central to your daily schedule. That means walks along the water, long naps in the afternoon, and evenings filled with moonlit dinners and pleasant conversation

In fact, there are many, many ways to rekindle romance in your marriage.  Let’s look at some more ways to reconnect with your spouse and reintroduce romance into your marriage.



Spend lots of time dreaming together. There is something wildly attractive about merging our hopes and dreams for the future with someone else’s. And working toward the realization of shared dreams contributes dramatically to the level of romance in marriage.

Indeed, the best relationships involve people who have a well-formed vision of the life they are pursuing together. I encourage you to have a dream for the next year of your marriage, another for the next five years, and another for the next 10 years.

Accentuate physical affection. Obviously, sex is an important component of any married couple’s romantic relationship. But there is so much more to physical affection than intercourse. Do you and your partner regularly hug, hold hands, smooch, nuzzle, and walk arm in arm? Touching is a ready-made reservoir of relational energy and intimacy.

Place a high priority on laughter and levity. Laughing together creates a magical bond. When you and your partner find humor in the same thing, you are fused together at that moment. Relive funny events from your lives, swap stories, watch wacky movies together — whatever makes you laugh, do it often.

Regularly communicate your mutual significance to each other. Look for every opportunity to tell your spouse, “You are the most important person in my life.”

You can convey this verbally, in writing, or through acts of kindness. This can be something small like bringing home your mate’s favorite ice cream or buying them a book with a touching inscription inside.  These small gestures assure your partner that they are in your thoughts when we’re apart, and this draws you closer to each other.

My husband was working a night shift and when he came home the next morning, I was greeted by some yellow wildflowers in a drinking glass sitting on the kitchen table.  Now, they were ragweed blossoms, and I am allergic, so when I asked him what those were, he told me, “I saw them by the side of the road and thought they were pretty – just like you.”

I took a Claritin and smiled that my husband was thinking of me while he was toiling away at his job.  It didn’t matter what kind of flower it was, it was the gesture that meant the most.  He got huge brownie points for that one!  Even if my eyes did swell up!

Eat by candlelight.  It doesn’t matter if it’s a Domino’s pizza or a five-course gourmet meal, candles can present an atmosphere that is amazingly conducive to romance.  Have you ever eaten pizza by candlelight?  Try it!  You’ll be surprised at how romantic it really is!

Pay attention when your spouse mentions things he or she likes or expresses interest in something that could make a good gift, such as a new CD, a book, or theater, concert, sports tickets.

Be on the lookout for ideas for birthday, holiday, and anniversary gifts, plus “no reason” surprise gifts. It’s very flattering to know that someone really tried to find a gift that was just what you wanted.

Frequently offer foot massages, shoulder massages, and full-body massages to your spouse. You’ll get plenty of romantic brownie points in your “relationship bank account” if you keep some great-smelling lotion handy and take ten minutes to massage your spouse’s tired feet at the end of a long work day.

Note: If you expect to be rewarded for your efforts by sex, you won’t accumulate any points for being romantic. Your spouse will just think you have an ulterior motive when you offer a massage in the future.  Do this unselfishly and enjoy the rewards!

Giving sweet cards and letters to your spouse can be romantic, as can emails and phone messages that share your feelings and passion. Handwritten letters sent through the mail are becoming more and more of a rarity. That’s good for you because that means your spouse will think you’re really romantic for taking the time to write a love letter by hand and mail it. That will make more of an impact than just sending an email if you want to get extra brownie points.

Another way to be romantic is to look for opportunities to pamper and spoil your spouse. That might be letting a spouse sleep in late while you watch the kids, or it could be telling your partner to sit down and relax while you clean up after dinner.

The key is in the delivery of the offer. You might say, “Nothing’s too good for my sweetheart” or “You’re such a love. It’s fun to pamper you.” You can accompany your words with a hug or kiss

Talking in front of your spouse to someone else about your partner’s good points is romantic. Take full advantage of opportunities to say, ‘I’m so lucky to have such a supportive wife (or husband)-she’s such a treasure. I’m a lucky man.”

You can also do this when you’re talking on the phone and know that your spouse is within listening range. If you’re not sure your partner heard you, when you get off the phone ask, “Did you hear me telling my sister what a great husband you are? I was really bragging on you!”

In the romance department, flowers, plants, candy, or a special home-cooked meal never go out of favor. Many females love to receive beautiful fresh flowers or a box of delicious chocolate candy. Both husbands and wives can appreciate the efforts of a partner to put together an intimate, special home-cooked meal by candlelight with music playing and flowers on the table.

Surprise your spouse with a framed picture of the two of you in a setting that will bring back pleasant memories. Another option is to frame a picture of your spouse that shows him or her in a flattering way and let your partner know how much you love the photo. Keep it on your nightstand, computer, dresser, or desk and let your spouse see you looking at it admiringly.

We talked about taking surprise getaways.  Why don’t you take the initiative to plan a surprise weekend outing? Call and make all the arrangements ahead of time.

The outing doesn’t have to be expensive or complex. It might be as simple as planning a picnic at a nearby scenic spot. You might prepare the surprise picnic lunch when your spouse is in the shower.

Or you might make arrangements for a restaurant to pack a gourmet lunch for the two of you that you could pick up on your way out of town.

Music that you and your spouse both like can set a romantic tone. If you see a movie that you both enjoyed a lot, you might consider buying the sound track as a surprise gift the following week. You could also select a song that you both like and decide to make it “your song.” Or you could pick a song and tell your spouse that it reminds you of him or her for some positive reason.

Celebrate every occasion you can think of-the anniversary of the day you met, when you became engaged, your marriage anniversary, your birthdays, seeing the full moon, and anything else you can come up with.

You can toast with champagne (or non-alcoholic champagne) and perhaps have a celebration meal. But it can be just as fun to make a big deal out of going out for an ice cream cone to celebrate.

There are hundreds of men and women out there who don’t feel like they can be romantic.  It goes against their every feeling of comfortableness and ease.  It feels foreign and wrong, but being romantic is important in re-kindling those feelings you had when you first got married.



For some, romance comes easily and naturally. For others, being romantic can be difficult at best. Whether extremely capable or a bit bumbling, we all need to make an effort to keep the romance alive and well in our relationships.

One of the most important things to remember when it comes to being romantic is that it isn’t so much what we do, but that we try to do something – anything. Romance is one of those things which even a lame attempt beats the heck out of no attempt at all.

So for all those who let their fear of looking silly or their lack of a romantic flare stop them from at least trying to be romantic, quit worrying and start doing! That’s the wonderful thing about romance – even if you do come off looking a bit inept, it just adds to the charm.

Simply put, you need not be a poet to write a love letter. You don’t have to be gourmet chef to prepare a candle lit dinner for two. As long as what you do or say comes from the heart, you can’t go wrong.

Additionally, it’s often the little things that say the most, so don’t feel being romantic takes a grand gesture or requires an expensive gift – that’s just not the case. Sometimes hiding a simple love note for your partner to find during the day is all it takes to make them feel wanted and special.

Okay, so now that we’re sufficiently pumped-up to romance the socks off our partners, what are we going to do for them? Ah yes, the granddaddy of all romantic stumbling blocks – the idea.

I would venture to guess, even the greatest lovers of all time drew a blank occasionally when it came to coming up with a great romantic notion. When this happens, we’re probably putting too much thought into the WHAT, rather than the HOW.

When we concentrate only on what type of romantic gesture to make, this can often be a block to the free flow of ideas. If we approach the problem from a different perspective – considering HOW we want our partner to feel, suddenly ideas begin to come to mind. This gives us a frame work of sorts to build upon. Give it a try the next time you find yourself searching for a good romantic idea.

We also need to consider our partner’s likes and dislikes, and what would be meaningful to them. Remember, this is about them, not us. And guys, although sexy lingerie is wonderful, are you really buying it for your partner, or for yourself?

Often, if we keep our eyes and ears open, our partners will give us clues to what they find romantic, etc. Sometimes the very things they do for us are a good indication of what they would like us to do for them.

Keep in mind, romance is more about feelings and emotions, than it is about things. Mood, spontaneity, and speaking from the heart are much more important than anything you could ever buy in a store.

Being romantic is nothing more than the means by which we convey to our partners all the loving thoughts and feelings we have for them in our hearts and minds. Even for those of us who find it difficult to express these things, it’s important to try, and try often. Your partner will love you for it, and your relationship will flourish because of it.

That’s the thing about relationships, like anything else, the more effort and thought we put into them, the better they become. Now go out there and put a little romance in your relationship!

Do you need a few suggestions?  We’ve got some for you!





There are all kinds of things you can do to bring romance back into your marriage.  Many of them are really simple, but they can pack a wallop when you put them into practice.  Consider some of these suggestions:


  • Take a wine tasting class together.
  • Go to a reading by a writer you both admire. These take place at libraries, book stores and universities all the time.
  • Spend an afternoon together in a ceramics workshop.
  • Sign up for a cooking lesson with a chef.
  • Start your own book club for two. Agree to read the same book and then discuss it.
  • Take a dance class together. Ballroom dancing and Latin dance are famously romantic.
  • Learn a new sport together. Consider taking tennis or golf lessons together.
  • Hop on a roller coaster together. Feel free to cling to one another – and scream!
  • Make a list together of all the places you’d like to visit. Then start planning to find the time for these getaways. Most of all go there!
  • Paint a room in an unusual color. Maybe you are both tired of looking at the same walls and wish to liven them up with something more inviting. Better yet, make it your bedroom, and then spend A LOT of time in there enjoying that new color!
  • Send love notes to your mate. Post them everywhere – on the bathroom mirror, on the dashboard of their car, inside a briefcase, or even inside their coffee cup! In these notes, tell them how gorgeous, handsome, beautiful, sexy you think they are.  Tell them how much you love them.  Be creative be specific – even be naughty!
  • Surprise your sweetie with tickets to an event you think s/he’d really enjoy. Hide them where s/he’ll find them.
  • Take her/him out on a date where s/he gets to choose whatever s/he wants to do, even if it’s something you wouldn’t ordinarily want to do (remember to be gracious).
  • Take turns planning weekly dates, where you take turns deciding what to do. A date could be a picnic in a park, a drive in the country, a trip to an art gallery, or a movie.
  • Turn your home into a fine restaurant for one evening. Surprise your lover with a menu, music, candles, a delicious meal, and table service (that’s you). If you’re frequently too busy to find time together, make spending time together a priority. Show your partner that s/he is your priority.
  • Take a day off from all responsibilities, including the telephone, and just do what you both really want to do. Be completely spontaneous, and if you can’t agree, take turns doing what you both want.
  • Devote yourself to your partner’s wishes for a fixed amount of time. S/he gets to decide whatever s/he wants you to do (assuming you agree to it). S/he may want to be held, have you read poetry, receive a massage, be understood about something, have you clean the kitchen, or be taken out for coffee. Taking turns with this can be a lot of fun.
  • Be playful with each other. Feed each other with your fingers, stay in bed all day, take a walk in the rain, sing old tunes you both know, or have a pillow fight. It doesn’t matter what you do, just that you have fun again.
  • Find a time to look deeply and lovingly into your lover’s eyes; words are not necessary. Look at her/his face and see her/his beauty and uniqueness. Tell her/him what you see and feel. Take the risk to feel the depth of your emotions and to share that with your lover.
  • At night before you fall asleep, tell her/him something that you love about her/him. Remember, you’re the one who knows what your lover really enjoys.
  • Surprise her/him with something special-don’t wait for a birthday or anniversary.
  • Compliment each other lovingly in public and in privacy, show affection for each other.
  • Show them how much your really care by being responsive, caring and loving whole heartedly. Do the little things that say I love you and care for you.
  • Respect each other whole heartedly, partners who treat each other with kind and respect know that it is essential for having a deep connections and loving relationship.
  • Be a good partner regularly get them something you know they will like and enjoy.
  • Don’t let negative or annoying comments bother you. Discuss the negativity when you are both calm.
  • Take responsibility for your own growth, appearance and health.
  • Communicating without fear is absolutely essential to building the deepest kind of friendship and intimate partner.


The idea is that whatever you do; make it special – and JUST DO IT!  Don’t be afraid to let your imagination go wild, or to appear silly. Your partner will enjoy the love and thought you’ve put into it, and over time you may find your relationship feeling vibrant once more.

Inevitably, conflicts will arise.  There’s no reason why you can’t fight – it’s a part of marriage, but you should take a few suggestions on how to make sure your fights don’t impede your romantic feelings.



Traditionally, when couples fight, have misunderstandings, discover a lack of things in common, or confront the challenge of incompatibility, their first instinct is to flee while rationalizing to themselves “this will never work, we’re just too different.”  It really doesn’t have to be this way.

Arguments will occur in your marriage.  It’s a fact.  Those arguments can wear away at your good feelings toward your partner and wreak havoc with the way you get along.  Learn how to fight fair, and you won’t have to worry about your fights eroding away at your romantic feelings.

With commitment, courage, and the willingness to exchange stale, unconscious behavior patterns for fresh, healthy choices, you can learn how to transform the differences into catalysts for growth, instead of fodder for heartache. Here are nine suggestions to make the differences between partners make lovers out of adversaries.

Our first reaction to conflict is to run away from it rather than face it.  It’s natural, but running away doesn’t help resolve the conflict, it only escalates it.  Your goal is to co-create and discover a new way of being together, a resolution that satisfies both of you. Therefore, each of you needs to speak your half of the problem and listen respectfully and with genuine curiosity to your partner’s point of view.

First of all, you need to define the issue.  Truthfully express what is disturbing you in as much detail as possible.  Don’t leave your partner in the dark when it comes to what is troubling you.  Use your words and express yourself fully.  This is the essential first step toward conflict resolution.

Realize that it’s alright to feel your feelings.  Experience and communicate your feelings as honestly and openly as you can in the moment you are feeling them.

Remember that you care.  Keep in mind that ongoing relationships are a mosaic made up of many facets, and there is more to your partner and your relationship than any one issue.  You need to work through that issue and not let it define who either of you are as a person.

Beware of self-sabotage.  Stay aware of what’s going on inside you during a rough spot in the relationship, don’t allow old negative behavior patterns to swamp the present moment.  This could be the worst thing you can do when in conflict with the one you love

It’s easy to assign blame all on yourself when there is a problem.  Just remember that it doesn’t matter who has the initial problem, what matters is that you resolve it in a way that is best for both of you!

Change your mindset.  Open yourself to the fact that any issue can be understood and interpreted in a variety of ways, otherwise you’ll continue to stay in a rut and progressively dig the hole deeper with every conflict.

Take personal responsibility, but not too much!  Ask yourself in what way or ways do you contribute to the situation that upsets you or your partner. Rarely if ever in an ongoing relationship does a difficulty arise that has not been contributed to by both partners.

Remember that your partner is not you.  Learn to internalize and understand that your partner is not you. Your resolutions will be respectful of your differences only when you both find ways to empathize with the other’s point of view.

Be consciously creative.  Hold the other in your consciousness as you want to be held. Appreciate and value the other’s experience in the ways that it is different from yours.  This is especially helpful as it will keep you from transferring blame onto your partner when it’s just a problem that needs to be solved.

Seek both resolutions and solutions.  As you seek a resolution, remember that you are two different people, and the resolution needs to reveal not an either/or but a both/ and quality. Resolutions aren’t about winning; they’re about a process of respect and intimacy, growth and emergence.

Guard against the very dangerous belief that if you’re having difficulty with your partner, that means your relationship is in trouble. More than likely it means your relationship needs a tune-up and an oil change. Only in romantic fantasy does everything go smoothly without attention, care and change.

So we’ve given you some great tools to try and bring romance back into your marriage.  Do you want something a little more specific?



Even though most people should come up with their sweetness off the top of their head based on how they feel for their partner, some people simply do not have the capacity to come up with their own ideas.  Let’s go ahead and give you some specifics to work with.

You know that we have said it’s a very romantic idea to leave notes for your spouse.  What do you say in those notes?  Try a few of these on for size.


  • I’m so glad you’re my husband/wife
  • I smile when I think about you!
  • You make my life wonderful
  • Remember when we said “I Do”, well I still do!
  • I’m so glad the “better” is more than the “worse”
  • When I met you, I couldn’t believe how lucky I was. Since we’ve been married, I can’t believe how lucky I AM!
  • Without you, I’m just not me!
  • You complete me. (Kudos to “Jerry Maguire”!)
  • The most amazing part of my life is YOU!
  • Let’s run away together – to the bedroom!
  • You make every day a great day.
  • If I didn’t have you, I’d be lost
  • Thanks for picking me!
  • We may not be perfect, but we’re perfect for each other!
  • Today is a great day because the first thing I saw this morning was your beautiful face.
  • I’d do it all over again.
  • Out of all the people in the world, fate led me to you. Thank heavens for fate!


They might sound a little cheesy, but, believe me, when your husband (or wife) reads those words, they’ll swoon.  Yes, even the guys will love it!

Want some ideas for some wonderful gifts for your spouse?  Even if you don’t have much money, you can come up with a great way to show your husband or wife how much you love them.  Give them a gift!




Romance doesn’t always involve candy and flowers.  Sometimes it’s small things that make your loved one believe that you are truly glad to have them in your life.  Take some time to put some thought into how you want to pamper your significant other and then do it!

But if you need some ideas, we have a few for you!

Most people have music that means something to them.  Even if you don’t have a favorite song, surely you can think of some type of music that means something to you.

Remember making mix tapes of your favorite songs when you were a kid?  Do that for your husband or wife.  Pick out a few songs that make you think of them and burn them to a CD or record them to a cassette.  Pick out songs that will tell them how you feel about them.

Need a little help?  Here are a few suggestions:

  • “Wing Beneath My Wings” by Bette Midler
  • “If I Don’t Have You” by Whitney Houston
  • “The One” by Elton John
  • “You’re Beautiful” by John Mayer
  • “Because You Loved Me” by Celine Dion
  • “My Best Friend” by Tim McGraw
  • “Can You Feel The Love Tonight” by Elton John
  • “I Love The Way You Love Me” by John Michael Montgomery
  • “Wonderful Tonight” by Eric Clapton
  • “Forever and Ever, Amen” by Randy Travis
  • “When You Love Someone” by Bryan Adams
  • “In Your Eyes” by Peter Gabriel
  • “Truly, Madly, Deeply” by Savage Garden
  • “Amazed” by Lone Star

Even if none of these songs have any significance to you and your partner, imagine how please they will be to know that you picked all of them out just for them to show how much you love them?

Need some more romantic ideas?  No problem!

So often, guys – and even gals – go to the video store to rent a movie for you to watch as a couple.  Now, guys have a different kind of entertainment in mind than girls do.  No, I’m not talking porn, I’m talking about those action flicks that girls find – well, a little yawn inducing.

On the flip side, gals like to watch the romantic comedies where everything works out in the end and the guy gets the gal, etc., etc.  Guys find THIS type of movie more than yawn inducing; they can often find a movie like this positively excruciating!

Where you make amazing romantic points here is when you pick out a movie just because you know your spouse would love it – even if you will hate it.  I’ve done this countless times – rented a movie that I know I have no desire to watch, but I know my hubby will.

Then you get additional points when you actually sit through the whole movie without falling asleep.  Want to really impress your mate?  Talk about the movie without rolling your eyes!  You’d be surprised at how much it might mean to them!  What this says is that you actually care that they like something you don’t, but you’re willing to give it a chance because you love them that much!

You know those sweet things you think of when you are together or when you’re apart and just thinking about your honey? Well, next time a thought pops in your mind, voice it! Girls especially love to know what wonderful things go on in the inner workings of their guy’s minds, so chances are, guys may also enjoy a few catch phrases.

Pick up the phone and let them know what that thought was!  Who knows?  It could lead to much, much more!

Spend time with his or her family. The seriousness of a relationship can sometimes be gauged by how one interacts with his or her partner’s family. Spending time at your honey’s family’s home can also serve to strengthen your relationship.

Snuggle up and take a nap together. There is nothing quite like falling asleep and waking up in the arms of the one you love.

Play romantic music and dance together. Slowly dancing around the room to a favorite song can mean so much more when it is completely unexpected.

Go on a picnic! Gather your favorite foods, drinks and desserts, a comfortable blanket and some utensils, plates, cups and napkins and head out for the park on a beautiful day. Go for a walk in the park while you are there and enjoy all of the nature around you.

My husband did this for me once, and it was an amazing experience!  He picked me up from work on my lunch hour and we went to the park where he pulled out a basket filled with my most favorite foods.

We spent the whole time feeding each other and really talking like we hadn’t done in a very long time.  It was amazingly erotic, and let me know that he really did notice what I liked and what was important to me!

Carry his or her photo in your wallet. Keep your sweetie present at all times by putting a photo of him/her or the two of you together in your wallet, at work, in your car or wherever you think you would most like to see it.

When your husband or wife sees that you care enough to carry you with them, it’s a beautiful feeling to know they are proud of you and want to show you off – even when you aren’t there!

Bring your sweetheart to visit places you came to know and love in your childhood. Parks, playgrounds, the zoo, pumpkin patches, museums, amusement parks, beaches, boardwalks and any other attractions that you enjoyed as a child can bring back happy memories to share with your significant other.

When you share with your partner, you give them a portal into your heart.  By giving them your memories, you are saying it’s alright for them to remember them with you.  There’s nothing more romantic and more intimate.

Share your daydreams. Whatever makes your heart soar at thoughts of the future, consider sharing those ideas with your special one. Daydreaming together can be a very romantic and emotional experience, whether it is fully in jest or in a degree of serious contemplation.

An added perk to sharing your daydreams is that you are giving your partner a way to know exactly who and what is valuable to you.  Who know – maybe your spouse will want to make that daydream a reality!

I am a huge fan of massage as a way to connect or re-connect with your spouse.  Sure, you can rub your own shoulders, but it’s just not as electric as when the one you love puts their hands on your body to knead your sore muscles into ecstasy.

Don’t have a clue on how to do it?  Well, let’s give you some tips.  After all, that’s what we’re here for!




There’s very few things you can do for your spouse than giving them a massage.  Who doesn’t love the touch of the one you love?  It’s even better when it helps relieve your stress and bring you closer!

Massage doesn’t have to be sexual either.  It can be an expression of love that will last for a very long time.  You owe it to yourself and your partner to learn what a good massage is all about.

Here are some tips to help you prepare for a massage.


  • Lock the door and unplug the phone.
  • Be sure you have the time to spend with your partner. A massage is not the type of experience you want to rush.
  • Turn down the light. The lighting should be soft and indirect. Candlelight is perfect. Even natural sunlight shining through a window in the afternoon is terrific.
  • You might want it quiet. Although I think we all like Barry White and other soft sensual music, you might prefer a quiet room. This will help you feel and hear what your partner enjoys.
  • You will want the room to be warm. Almost 80 degrees will allow a naked partner to be comfortable.
  • Make sure your hands are warm. You can accomplish this by rubbing them together thoroughly or by taking a bath together.
  • Although it isn’t essential to be clean before a massage, your partner will certainly be more relaxed if they are clean.

This massage will involve every area of the body include such places as behind the ears and between the toes. Be sure your partner will be comfortable by taking a bath. You might also make sure that your fingernails are clean and trimmed neatly – not necessarily short, just neat.

  • A nice scented candle will provide the warmth, light, and scent that will set the mood. Women might prefer a lighter, more floral scent (rose or jasmine might be appropriate). Men might prefer a more rugged, woodsy scent like cedar or sandalwood
  • You will want to give a massage on a flat, firm surface. A firm mattress is acceptable; using pillows on the floor is good too. A massage table is best, but not everyone has one of these.
  • The massage receiver should prepare like they are preparing for bed. They might want to remove their contacts, their makeup, and have their teeth brushed. They are about to experience something special and might want to sleep or make love (or both) afterward.

It is best to keep in constant contact with your partner. As you move to different areas of the body do so in a continuous manner. Keeping contact helps the massage flow smoothly and increases intimacy.

Use pressure that feels good to your partner. Listen to their responses and let them tell you how much pressure is just right.

Take your time. Relax and enjoy this intimate time together.

Keep your movements rhythmic, even, and symmetric. By following smooth patterns your partner will be able to understand what is happening and will relax more deeply.

Use an Oil or Massage Cream. Either allows your hands to glide smoothly over your partner. The effect of warm oil being smoothly spread over your body is absolutely delicious. As you move to new areas of the body, start by spreading warm oil with your hands. This makes an astounding prelude to massage.

You can start a massage on any portion of the body. You will want to be somewhat continuous and symmetric. Here are two suggestions:

First, start with the feet, work up the back of the legs,           the back, neck, arms, chest, abdomen, and then front of the legs. Ending with the abdomen and the front of the legs allows you to direct blood flow to the genitals. This is a great order to use if you want to make love.

You can also start with the chest, abdomen, front of the legs, feet, back of the legs, buttocks, and then back. This order ends with the back and leaves your partner fully relaxed and quite possibly sleepy. This is a terrific massage if your partner needs to relax and rest.

So many people I know love having their back rubbed.  This can be so very relaxing, but only if it’s done correctly.  When performing a back massage, here are some great tips to consider:

  • You might feel most comfortable kneeling astride your partner.
  • Your partner might find that quite a bit of nervous tension disappears after a back massage.
  • You might find that up to a third of the time spent on a massage will be spent on the back. I doubt any of us will complain.
  • The back muscles are usually massaged in three groups. A successful back rub will cover all three groups: the long muscles that run parallel to the spine, the flat muscle groups that cover the top of the back and lower neck, and the wide band of muscles that stretches from the spine to the side of the back.
  • Begin the back rub with a simple circulation (sweeping motion) that touches all three areas in a simple, continuous stroke. You needn’t press hard during this stroke.
  • Then make your hands flat and place your fingers facing the spine. Slide your hands up the spine, press with medium pressure. When you reach the neck turn your hands so that your fingers massage along the top of the shoulders and then down the outer sides of the back.When you come back down the outer sides of the back, turn your hands back to the original position.

    Repeat this circulation movement about ten times.

Then you can move on to pressing the back.  Pressing the back is the most dramatic massage stroke available.

In order to get the technique right, you need to understand one principle fact about massage. Massage is the manipulation of muscle tissue. When pressing on the back, you will have two ridges of muscle that run just outboard of the spine. These ridges are where you should concentrate your attention.

When pressing up the back start at the very, very base of the spine (even as low as the upper buttock). Apply pressure with the heel of each hand. Lean forward as you press. Slide your hands along the ridges of muscle from the very base of the spine until you reach the shoulder blades.

In contrast to the circulation stroke, don’t bring your hands back along the far outside of the back. Bring them back just outboard of where you just massaged.

You will know when you are doing this stroke properly. Your partner will moan with delight.

At least ten strokes are appropriate here. Your partner will probably ask for more. Entertain them with different variations (small circles as you glide up the spine, use your thumbs in place of the heel of your hand, scratch their back as you return to the base of the spine, use your imagination).

Using your thumbs you can concentrate on the muscle tissue just outboard of the spine. You can glide up these muscles best if you use a liberal amount of massage oil.  Small circular strokes in this area feel absolutely divine.

We pretty much can guarantee that anyone – woman or man – will love a foot massage.  But massaging the foot involves more than just kneading the foot.

Our feet take a beating in daily life. Who wouldn’t want to lie down at the end of the day and receive a foot massage? Our dogs are tired.

The first stroke in a good foot massage is called a circulation stroke. The name implies that it increase blood flow in the tissues of the foot.

Grasp the foot with one hand and stroke the top with the other. You can use light pressure along the top of the foot. Moderate pressure might be required on the bottom of the foot to prevent tickling your partner.

Continue rubbing and stroking your partners entire foot. Twenty times on the top and ten times on the bottom is nice.

The next step is to rotate the foot.  When you are doing this, only slight movement is necessary.  This move is not a stretch; it is just a movement to relax the foot and ankle.

Support the foot with one hand. With the other hand, gently move the foot through its natural range of motion. Do not push firmly. Simply and slowly glide the foot in an oval-type motion. As you slowly rotate the foot, you may find the range of motion increases slightly.

Rotate the foot 3-5 times in each direction.

Then you need to stroke the foot.  This type of stroke won’t relax just the feet; it will relax the whole body.

Start with your fingertips right where the toes meet he foot. Use both hands to press down between the bones of the foot. Slide your up the foot toward the ankle, when your fingers reach ankle level, wrap your fingers around the ankle and massage the front of the ankle joint with your thumbs.

You should generally look for muscle tissue to rub when giving a massage. This area is firm with bone, tendons and ligaments. Try to do your best to treat the muscle tissue you find with thorough kneading.

The next step is to flex and rotate the bones of the foot.  This stroke feels really nice when the top of the foot is sore from standing or walking.

Press the heel of each hand on the outer edges of the foot. You will be curling the top of the foot. When you curl the foot you will be able to massage the muscle between the bones with your thumbs. While curling the foot you will also end up pressing your fingertips into the underside of the foot. This feels nice as well.

An excellent head and neck massage is a great follow-up!

Just behind and below the ears you can feel the lower edge of the skull. There is a large band of neck muscles that meet the cranium here. Stroke these muscles smoothly.

With your partner lying on their back put your hands underneath their shoulders and lift up. As you move your hands up and over the shoulders your partner’s weight will massage the muscles thoroughly.

Then move your hands to the temples.  Buddhists believe that the center of the forehead (sometimes called the third eye) is the center of the soul. Your partner might begin to believe this as your stroke their skin firmly with your thumbs.

You can then try the forehead press.  The trick here is to apply pressure slowly.  This stroke can be used to cure headaches or just to relax.

Gently place one hand on the forehead. Place the other hand upon this one. Slowly add pressure while maintaining even force upon the forehead. You can exert a fair amount of force (your partner will let you know if it is too much). Hold the pressure for a silent count of 10 seconds.

Then it’s time for the cheeks.  Place your hands flat along your partners face. Move your hands in circles. Although this move results in some pretty goofy poses it is quite relaxing. A good massage relaxes muscles that people aren’t even aware they have.

When you use your arms and hands as much as I do (I’m a writer, after all!), a good arm and hand massage can be absolute heaven!

Massaging the arms is enjoyable for both partners. For the receiver it relaxing and enjoyable; for the giver is satisfyingly easy and effective.

Begin by placing your partners hand alongside your chest. This relieves your partner from holding their arm in the air. Knead the muscles of your partner’s arms using both hands. Using your thumbs to knead the muscles of the arms is best.

When you roll the arms in a massage, it will stimulate the muscle in a different direction.  Place your hands on either side of your partners arm. Keep your hands flat. Moving your hands in opposite directions has an effect similar to rolling dough into a long strand. This back and forth motion stimulates the muscle of your partners arm.

Remember to be rhythmic and predictable when you do this maneuver so that your partner can relax.

Then you can move on to a snaking of the arms.  This is a truly fantastic yet unusual stroke in the art of massage!

Hold your partner’s arm up with one hand. With the other hand start at the shoulder and grip the muscle tissue between your thumb and four fingers. Quickly grip and release the muscles while sliding your hand up toward the wrist. This pulsing effect is quite enjoyable.  Complete this movement 7-10 times.

You can wind up a great massage session with a hand massage.  I can speak from experience, here, even though the foot massage is awesome, a hand massage can almost make you see nirvana!

Use a massage oil or a simple olive oil from your kitchen.  Start by pouring about half a teaspoon of oil onto the palm of your hand, and then rub the oil over both your palms.


Gently spread the oil around your partner’s hand using light stroking movements.  Move your thumbs away from each other, from the centre of the hand towards the outsides.  Do this several times


Now move your thumbs between the tendons of the back of the hand, pushing up towards the wrist.  You also can try small circular movements between the tendons if you like.  Do this several times as well.


Take each finger in turn between your own finger and thumb.  Make small twisting or circular movements up and down each finger, finishing with their thumb.



Move your thumbs away from each other, from the centre of the palm.  Press more firmly with your own thumbs.  Make small circular movements with your thumbs all over their palm


Finish the massage by holding the persons hand with one hand, and sliding your other hand up their arm. You can do this a few times.


Now do the same on their other hand!


Massaging your partner isn’t just therapeutic for them – it’s therapeutic for you as a couple!  It can be erotic if you want it to be, it can be simply a way for you to connect as a couple, or it can introduce a whole new intimacy into your relationship that you never thought could be there.


Don’t expect too much, but remember that massage is an excellent way to connect with your partner and re-kindle not only romantic feelings, but feelings of oneness as well.  When you work together as a team in this relationship, you should treat each other to the perks of being part of a couple as well!



Every marriage needs a healthy dose of on-going romance to add spice, delight, and fun to the relationship. It’s not enough to just start out with a sizzling romance. You have to find a way to keep the romance alive as the months and years accumulate.

One of the marital challenges many couples face is how to live together without losing that special romantic spark. It’s all-too-easy to lose the role of lover along the way.

When this happens, spouses often start relating to each other as they would to a friend or a sibling. Parents can begin to feel they are only “business partners” joined together to raise their children and keep the household running.

There are certain things in every relationship that should remain sacred.  You must trust each other, you must nurture each other, and you must show each other that you care about what the other person feels.


If there is a conflict, disagreement or challenge that comes up, resolve that you will talk to each other instead of venting your frustrations with a friend or co-worker. This should be a sacred agreement with each other.

This means telling the other person what you are thinking as soon as you have sorted it out yourselves. Don’t feel like you have to hide or sugar-coat the truth about a situation or unload on a friend how you are truly feeling without first telling each other.

This doesn’t mean you should never talk to friends and other family members about your thoughts or what’s happening in our lives. Actually, it’s quite the contrary.

What is important is that you agree to tell each other first, things that are personal and feelings that come up about the other person.

If you find that you have been complaining to other people about your partner or someone close to you and you are not telling your partner how you are feeling, stop.

By talking to others first about your issues instead of the person involved, you will continue to erode the safety and trust in your relationship. By talking to others about your issues instead of the person your conflict is with, you could be playing the role of the victim or martyr.

Believe it or not, you may actually be enjoying the sympathy and attention from other people that you are getting from complaining about the situation with your partner.

If you want to build trust and create a close, connected relationship, this kind of behavior has to stop.  Choosing to let your partner know where you stand and what is going on inside you is not only a way to build trust but also a way to deepen your connection as well.

When men and women enter into a relationship, what they are really looking for is a best friend; some one they know will love them no matter what. Deep inside of you there are powers that if discovered and used would allow you to achieve all that you ever dreamed or imagined you could become.

If only relationships could be as exciting and romantic as they were when you first met. You know, all that intensity, enthusiasm, excitement and, of course, sex. I’m sure you’ve felt it: hating being apart, even for a short time; being unable to concentrate on anything else for very long; and waiting to be together again.

When you are together, you hang onto every word, marvel at every part of your lover’s body, and feel so wonderful, you smile all the time.

Does this all have to end? Are relationships doomed to predictable and boring routines of shopping, preparing meals, doing the dishes, laundry, watching T.V., talking about work, taking care of the kids, fighting, and sleeping? Definitely not!

In fact, long term lovers can become even more enchanted with each other, since their passion grows from a deeper knowledge and fondness for each other. But time alone does not help a relationship to flourish-it requires a willingness to take risks, and special, persistent attention.

The fact is, all marriages get bogged down with dull duties and routine responsibilities. Day after day, we get up in the morning, go about our business, and retire to sleep at night — and usually fail to recognize our marriage’s desperate need for attention.

We need romance. We need to snuggle in front of a roaring fire, linger over a delicious meal, and take time to find out what’s going on in our partner’s life. We need to hear these miraculous words whispered over and over: “I love you — and I will for as long as I live.” If you’re ready to fortify your love life, begin with this romance-rejuvenation program:

There is every reason to expect that your romance rating can soar to new heights. An extra dose of ardor and affection can heal a hundred hurts and spark new hope for two worn-out lovers. Reviving romance puts you back in touch with each other’s best qualities — and reminds you why you fell in love in the first place.


Take each other to new places in your relationship.  Use these suggestions to make your marriage better than you ever thought it could ever be!


It might seem foreign and odd at first, but give it a chance!  We’re willing to bet that you will find out that there is a way to bring back that feeling you had when you were newlyweds!


Remember back to your wedding day, and feel that way again – every day of your lives together as man and wife!























Finding Confidence In Divorce

Divorce and Confidence Emails



Email 1


Subject: Finding a new hobby to build confidence


Dear [Name],


Finding a hobby or new activities to enjoy after a divorce is a wonderful way to take your mind off your situation and put more energy into other things. It’s also helpful to put yourself in new social situations and environments to meet new people which can help boost your confidence. Even if you are one of those people who consider your job to be fulfilling all your needs, having a hobby aside from that can really help you destress and unwind.


Most of the time, hobbies are meant to be highly entertaining and engaging activities. This moves your thoughts away from tension and negative personal issues, while giving you positive feelings.


Finding the right hobby can help increase your confidence, improve your creativity, and enhance your overall wellbeing. It gives you something to look forward to outside of your everyday work and provides a great outlet to blow some steam off. Use the list of activities below to consider giving yourself a new boost of confidence.


  • Learn Something New: Learning new things is always a fun way to expand your skillset and occupy your time doing something useful. Whether this is taking a new cooking class or deciding to learn a new language, taking on new challenges will stimulate your mind in a positive way and you will feel good about yourself once it’s accomplished.


  • Meditation: Learning how to meditate and incorporating it into your daily routine can help you channel inner peace and experience more joy.


  • Volunteer: Is there an organization that you have always wanted to help or program that you’ve been wanting to contribute to? If so, now is the perfect time to reach out and donate your time to helping. Volunteering can help you boost your confidence because you will feel valued by giving energy in a space that needs your help.


  • Getting Active: Getting active is a great hobby to start enjoying for several reasons. It is not uncommon for people to tend to gain weight and stop taking care of themselves during a divorce. Some days you may not feel as if you can even make it out of the bed, let alone the gym. But getting active and attempting to stay fit can do wonders for your confidence because you will love the results that you see and the health benefits you get from working out. It is also a great way to channel and release any negative energy you may harbor stemming from the divorce.


No matter what you pick as your hobby, make sure it is something that you genuinely enjoy doing. It may take some time to try out different hobbies to figure out what works for you and what doesn’t, and that is okay. Find a hobby that will challenge you to step out of your comfort zone and really keep you engaged.


In our next email, we’ll give some tips on how to reach out to friends that you and your ex shared before (and possibly after) the divorce.



Email 2


Subject: How to reach out to old friends after divorce


Dear [Name],


Reaching out to friends that you and your ex-spouse shared during or after the divorce may seem like an awkward and uncomfortable thing to do. Depending on how close you and your ex were, it is highly likely that you both shared the same friends, even befriended other couples who you both were acquainted with.


It can seem tricky to navigate because you may not know what to say or you may not be ready to have those friends ask questions about the nature of your divorce. The key to reacquainting yourself with these old friends is to only do it when you are ready and willing to put yourself out there.


Tips for Reaching Out to Your Friends


Of course, your divorce is truly no one’s business but yours and your ex-spouse’s, but it would be irrational to think that old friends won’t have questions – especially if they are used to hanging out with both of you at the same time. These people may have been really rooting for you both at one time and now they are confused as to what happened and why. Here are some tips to try to navigate this sticky situation.


Don’t make your friends choose. If your friends are equally as close with your ex as they are with you and you are comfortable with it, let them know that they don’t have to choose sides and it is okay to remain friends with both of you. If you find that over time your friends are being more one-sided or showing your ex-spouse more loyalty or confidentiality than they are you, there are appropriate ways to handle this before cutting them off.


Realize that this is awkward for them too and don’t drag them through this process with you. Avoid bad-mouthing your ex around your shared group of friends and don’t mention anything about them that you wouldn’t want to be mentioned about you.


Establishing clear boundaries about what you want and do not want to discuss when you are around them simply means being firm in how you want to be handled during this process. If you are invited over by a mutual friend and you are comfortable telling them a few details but they dig too deep, let them know that they may be overstepping and you don’t wish to continue the conversation past the details that you already gave them.


When to Back Off


If you find that your shared group of friends are making it really difficult to move past your divorce, you may want to take a step back. If they aren’t embracing the renewed version of yourself that is independent of your spouse, you may need to consider making new friends.


Although it sounds harsh to say, these people can become toxic and you may be better off establishing friendships with people who understand you on an individual level, away from your spouse.


What if your divorce ends up costing you your job? We’ll look at this difficult area in the next email.



Email 3


Subject:  Starting afresh with a new job, when you lost yours due to divorce


Dear [Name],


Losing your job is devastating by itself, but losing your job during a divorce can feel like an earth-shattering experience. This is especially true if you are made to pay child support or spousal support under a court order. This could really drain your pockets and add stress to an already stressful situation. However, this is not an uncommon experience and there have been many divorcees who have gone through the same thing.


There are many reasons why you may have lost your job. Maybe you made a mistake and got fired, or maybe you are choosing to relocate because of the divorce, and you need to find a new job. Maybe showing up for work each day took a lot out of you during your divorce and you simply had no willpower to continue to show up during such a stressful time.


Tips on How to Start Afresh


Whatever your reasons for losing your old job during the divorce, here is some advice on how to start afresh with a new one.


Try to reach out to colleagues who have been in your corner before and ask them if they have any job openings at their workplace. Browsing through jobs on job boards will only take you so far. As the old saying goes, “it’s not what you know but who you know”.


Consider filing for unemployment. Unemployment insurance is typically available to people who have been let go or fired. Contact your state’s Unemployment Insurance Office to find out if you meet their eligibility requirements.


Spousal support payments may not necessarily be stopped or reduced. It is important to consider this and know the legal implications of not having a job if you are ordered to pay spousal support. If you left your job simply to avoid paying child support, the court can still enforce it. Contact your attorney to seek help and understand the options you have while you are out of work.


If you are having a really hard time finding something that suits you, see if you can rely on family to help you financially during this time.


It is important to stay diligent and proactive about your job search. Be optimistic and use all the resources you have available to you. Go to networking events if you can find them and join professional groups in your industry that can help you find the right fit.


Lastly, don’t be too proud to ask for help if you need it.


Another potential upheaval after divorce is moving house. We’ll look at the pros and cons of this in the next email.



Email 4


Subject:  Moving after divorce – the pros and cons


Dear [Name],


Starting over and moving house after a divorce can be a huge task to accomplish. Not only might you be still mourning the loss of your relationship, but having to actually box up your life and possibly move from a place you called home for so long is no easy feat.


Having said that, if you are looking forward to moving after a divorce it could feel enjoyable and liberating. Getting a fresh start is easier in a brand-new environment where you aren’t attached to memories to hold on to. Let’s look at some of the pros and cons of moving after a divorce.




  • You get a fresh start and you don’t have to worry about being in a potentially negative environment or under the same roof as your ex. Often, after a messy divorce, a fresh start is essentially what you need to start feeling like yourself again.


  • You get to be independent again. If this is something that you felt was lost in your marriage, moving out into a new environment can do wonders for your freedom and identity. Take the opportunity to decorate the new place how you’ve always wanted, free of your ex-spouse’s input.




  • Expenses: The costs of packing and hiring help for movers can get pretty expensive depending on the size of the move. Keep this in consideration when you are planning your move.


  • Downsizing: If you shared a larger home with your spouse before, chances are you will be downsizing when you move, and you will have less space for yourself. This could be a possible con if you don’t have enough room to store everything you are taking with you.


  • Location: The location to which you are moving to could be a potential con. If you established roots in a certain neighborhood that was an easy commute for work and now you have a longer commute, this can be frustrating.


  • Kids: If you have kids, moving can be twice as hard because depending on your custody agreement you may have to stay relatively close to where you used to live so that your spouse can visit the children or vice versa.


Overall, having the right resources to make your move as clean and efficient as possible can help you transition smoothly.


If you have young kids, divorce can be especially tricky. In the next email, we’ll give some tips on how to cope.



Email 5


Subject: Tips for divorcees with young kids


Dear [Name],


Divorcing while you have young kids with your significant other can be a very tricky task. It can be hard to try to even explain what is happening to your children because they probably don’t understand the concept of their parents splitting, especially if they are younger than five years old.


According to child psychiatrist Dr. Scott Carroll, MD, divorcing when a child is an infant is less likely to have significant impacts of trauma compared to having kids who may be a little older. Explanations can mean nothing to children under the age of 18 months.  Additionally, older kids up to age eight may not fully understand the details of what is going on even if they can interpret the feelings (negative or positive) of their parents.


Tips on How to Act with Your Kids


As parents, you will try your best to find the right words to explain separation and divorce in a way that will give your children comfort and relief. Consider these things when explaining your divorce to your younger children.


Don’t use your children as a pawn. Unfortunately, this is quite common during divorces that are dramatic and uncordial. Doing this can severely traumatize children and it’s just bad parenting.


Do it together. Taking the time to sit with your soon-to-be ex-spouse and mapping out a plan for explaining your divorce can be the key to your children understanding and accepting what is going on. If you have displayed fits of anger or resentment towards your significant other while the child(ren) was present, it’s important to take the time to carefully explain that and be honest with them.


Don’t place blame or air out the nasty details of what may have been happening behind closed doors to young children. Explain that you both love them equally and detail a plan about how the children will be spending their time with each parent.


Don’t be discouraged if your children are not readily receptive to what is going on. It is fair that your kids will have some ill feelings about what is going on and resist the fact that you are divorcing. Don’t fight with your children on their feelings, and allow them to process what is happening.


Prepare for behavioral changes. It is common for kids to exhibit significant changes in their behavior during a divorce. Kids may act out at school or daycare or even lash out at home. If you are not prepared to deal with this alone, it is wise to bring in a licensed psychologist or therapist to help guide you through this process.


Remember that every child is different, and this is especially true if you have multiple children with your ex-spouse. Some children will be nonchalant about the ordeal while others may harbor feelings of resentment or anger for a few years.


How then should you deal with a divorce if you have adult children? We’ll look at that in the next email.



Email 6


Subject: Tips for divorcees with adult children


Dear [Name],


Divorcing when you have older children can seem like you are failing them because they likely grew up with both of you and don’t understand why if everything seemed to be good between you two. Your adult children have seen you through your ups and your downs and this could be a huge unexpected loss to them. We expect younger children to be upset and angry when they are dealing with such a traumatic event, but this same consideration is not always extended to adult children.


Dealing with Adult Children


Be honest with them and only tell as much of the truth that you need to for them to understand why you are divorcing.


They still need your support. No matter how close you and your adult children might be, don’t treat them as if they are another one of your friends during this time. Don’t drag your kids through the divorce with you.


Relying on your kids for emotional or financial support is something some parents decide to do but this could have damaging consequences. Some parents find that they want to vent to their children to cope with their feelings, but as hard as it is, you have to stay neutral for your children.


Expect your adult children to protect their mental wellbeing. Sometimes news of the divorce and having to adjust to what is going on is too much for adult children to bear. Respect their boundaries if they do not want to talk about it and bear the burden that is your divorce.


Realize that your divorce may skew their perception of the world around them. This is especially true if your marriage was a beacon for your children and they grew up wanting to have a love that they thought their parents had. Be gentle with them and don’t discourage them from getting married themselves.


Finally, if you find yourself having a tough time dealing with your adult children during your divorce, seek counseling to help smooth things over. Having a neutral third party can help make this experience more understandable to them.


Divorce when you are older brings its own problems. Next time, we’ll give some tips on how to deal with the situation.



Email 7


Subject: Tips for older divorcees


Dear [Name],


The social stigmas surrounding divorce are hard enough, but being a divorcee later on in life has its own set of challenges. According to a 2017 study conducted by the Pew Research Center, divorce rates for people in their 50s have doubled since 1990.


It is widely thought that divorcing at an older age may be easier because people have built a lifelong partnership and as a result, they will be more amicable. However, at the end of the day older divorcees are still susceptible to the pains of divorce that younger people experience.


Why Older People Divorce


There are many reasons why people choose to divorce later in life. It is natural as we age and progress in life to have different wants and needs from our partners that we may have had when we were younger.


Some common reasons people choose to divorce later in life are that they have grown apart in several ways. Some couples may have been thinking about divorce for a while but chose to stick it through until their kids became adults.


Some people have a mid-life crisis and realize that they want some new freedom and fear being stuck with someone at an older age. Others may want to start exploring things that their partners simply never cared for.


Whatever the reason may be, it is important to not feel ashamed about divorcing later in life and not let social stigmas dictate your decisions.


Many people assume that you can’t find love again after a certain age. They end up assuming that they are “damaged goods” and that their love has an expiration date on it, but this is simply not true.


In modern times, people are getting back on to the dating scene as if they never left – even in older age. There are even dating apps and websites that specifically cater to those wanting a new love life during their midlife.


Tips for the Older Divorcee


Here are some tips to help you make this new transition:


Embrace the situation wholeheartedly. If you know that you are unhappy in your marriage and you want out, don’t let anyone make you feel guilty about your feelings. You are the only person who has to live with what you feel, and it is quite possible to live a happy life apart from your spouse – even after a long marriage.


This time in your life can feel very liberating. Think about it: your kids are gone and, most likely, out of your house; you’ve lived a long life and have probably had great experiences, and you have established yourself financially. You may simply be unhappy in your love life and want the freedom to do things you’ve always dreamt of doing.


Make sure that your retirement plan is not in jeopardy because of your divorce. Over the years, couples will expectedly have intertwined finances and assets that you will have to separate during the divorce.


Since divorcing at an older age means that you are closer to retirement, you don’t want to stress your finances if you can’t really afford to live alone. It is wise to revisit your retirement plan to make sure that you can still cover expenses such as healthcare and the possibility of long-term retirement.


Remember that moving on is the end goal. Whether you choose to get back into dating later in life after a divorce or you are confident that you want to be alone, make the best decision that aligns with your lifestyle and how you want to live.


If you are truly confident that you want a divorce at an older age, express this to your partner and work with them to create a plan for your divorce.


A divorce can leave you with less money than before. In our next email, we’ll give some coping tips for people who are in this situation.



Email 8


Subject: Tips for coping when you have less money than before


Dear [Name],


Sadly, dealing with money issues after a divorce can be daunting while you are trying to repair your life. For many, coming out of a two-income household can wreak havoc on your finances, and you may feel as though you can’t afford much without the other person.


Divorce may have a profound effect on your finances and leave you struggling financially. It’s important to be as proactive as you can and equally important to realize that money is just a resource and means to an end. It doesn’t mean you are any less than because you have less of it.


Tips for Coping with Less Money Than Before


Here are some tips on how to deal with your financial affairs after a divorce.


You’re going to have to make a budget that suits your new financial situation. You should readily expect and accept that your income is going to change significantly after a divorce. If you are trying to hold on to old spending habits that you had while with your ex-spouse, this might quickly lead to a financial disaster.


Figure out how much money you will have to spend in the post-divorce period and allocate the money to the necessary expenses. If you know that you don’t have enough to maintain your spending habits and your standard of living, you’ll need to make some hard changes.


Consider cutting back on expenses. Speaking with a financial expert to help your sort through your finances and create a solid budget could be the best option for you.


Make a budget that addresses everything, including any debt you have. It is no surprise that the divorce process can be financially taxing because you have to pay legal bills to attorneys and the courts. This can leave your finances strained and put you in a bad position. Whether you have to make a payment plan or charge the debt to a loan or credit card, it is best to address this sooner rather than later.


Figure out your credit score and address any revolving credit card debt. If you and your ex-spouse have been together for some time, it is very likely that you have open debt that is shared in both of your names. If you didn’t work with an attorney to figure out who is going to bear the debt burden of certain things, try to make a plan for all of this before your divorce is final.


You may have to pick up a second job to make ends meet. Some people may find this embarrassing or hard to do but the reality is that this is a part of life. If you find yourself earning less than you did before, you will have to make up for that income.


Look for ways to earn more income by picking up a side gig such as Uber, food delivery, or finding remote work online. It may be tempting to try to earn another degree to make yourself more employable, especially if your spouse was the breadwinner, but consider alternative ways to get a new job so that you don’t add more debt to your finances.


Take a look at your credit score. If you have never put any credit in your name and everything was always in your spouse’s name, you may have to start small to build a credit profile for yourself so that you can have more freedom in your finances.


Consider working with a credit expert who can make recommendations and help you create a plan to boost your credit score. Fortunately, credit companies are making it easier to build your credit history by adding common utilities as lines of credit. One of the three largest credit bureaus, Experian, has added a new program  called Experian Boost that allows you to take advantage of this.


It may seem difficult to restore your financial life after a marriage ends, but it can be done. Just create a plan to address your finances and eventually things will get better. If you are struggling financially and you feel like you aren’t making strides, don’t be ashamed to ask for help from close family or friends who may be able to assist you.  Over time, you’ll be in a much better place with your finances.


What about if you want to start dating again? In our next email, we give some tips on re-entering the dating scene.



Email 9


Subjects: Tips for re-entering the dating scene


Dear [Name],


Re-entering the dating scene can seem very daunting for some people and there are several factors that can contribute to this. The nature in which your divorce happened, why it happened, and the type of relationship you had with your ex all play a huge psychological factor in how you will approach dating moving forward. If you have kids with your ex-spouse, this can make dating even trickier as some people may want to count you out, or your ex may harbor negative feelings against your new potential partner.


Re-Entering the Dating Scene


The good news is that if you have allowed yourself enough time to properly heal and you are truly done with your divorce, starting to date again can be fun and exciting. Once you are completely healed and ready to test the waters again, use these tips to help you navigate.


Wait until your marriage is truly over and done with before stepping back into the dating scene. Not only can it be beneficial to your overall mental health, but trying to move on too soon can lead to unexpected consequences such as inflicting trauma onto unwilling participants to your drama.


It is important to really reflect on your past habits in relationships and establish what you want and don’t want in a potential new partner. Is there something that you feel you may have been missing in your previous relationship that you know you want for sure in your next one? What do you consider to be dealbreakers in your next potential partner?


While it’s fair to outline your needs, remember not to compare the new people in your life to your previous partner. It may be helpful to write all of these things out and keep them in mind when you are accepting potential dates.


It may seem obvious to some, but others may overlook the fact that the people you are dating will ask about your divorce and why it happened at some point.


People naturally want to know for several reasons. They will want to make sure that they don’t possess negative traits that you didn’t like in your previous partner, and they will want to know if you have truly moved on from your past relationship. This is only fair to them so that they can make the best decision about dating you as well.


If you find that while dating, you’re constantly bad-mouthing your ex or you are still holding grudges, it may be time to take a step back and re-evaluate if you have truly matured from the situation.


Consider the reason that you think you are ready to get back into dating. Is there someone who truly caught your eye that you are interested in, or have you just been feeling lonely as of late and you are looking for companionship? Being able to date properly involves being open and vulnerable. If you are not ready to handle this, certain dates can trigger unexpected emotional responses from you when you thought you were past certain pain points.  Allow space for your feelings to adjust and expect that you may have hiccups along the way.


Overall, dating again requires you to put yourself out there and open up to new possibilities. Trust in yourself to make the right decisions while dating and be wary of any red flags that may concern you.


If you find over time that you are ready to commit to someone again, make sure you take things low and don’t repeat mistakes you may have made in your previous partnership. Remember that the goal is to move on and that having love again is very possible.


In our last email, we’ll look at how to create a new image for yourself, post-divorce.



Email 10


Subject: Creating a new image for yourself


Dear [Name],


Most people aren’t thinking about their appearance during a divorce and they tend to neglect it. However, post-divorce can be the perfect time to switch up your image and find a new look for yourself. It can also help give you a great boost of confidence if that’s something that you were lacking prior to the divorce.


How to Create a New Image


Designing your new look can feel empowering. It can give you a creative outlet to really express yourself how you want the world to see you. Follow these tips below for defining your new image in your post-divorce life.


Starting with a mood board can help you map out your new look and put together the details of how it will all come together. Is your current sense of style shy and coy? Or maybe you were already wearing a more edgy appearance and want to refine it by adding a touch of sophistication? You can use online boards such as Pinterest to begin your planning.


Only choose clothes that represent how you want to feel about yourself. Stepping out of your comfort zone can be a good thing in moderation. If something feels too risqué, it’s not going to really help you gain confidence if you are uncomfortable. Don’t feel inclined to do something that isn’t really you – rather “improve upon” the image that you already have. Select styles that complement who you are as a person.


Dig through what you have first before going shopping. There is a good chance you already have some snazzy pieces that you can pair with new garments to create your look.


Think about your health in addition to your physical appearance. Sometimes creating a new image can mean starting a diet or hitting the gym a little more to tone up. If you are genuinely wanting to revamp yourself, don’t shy away from the hard work of getting your body into shape.


Make it a party if you wish and invite friends over whose opinions you trust. Planning out your look can be fun and exciting, especially if you invite some friends over to help you with this task. They can give you great feedback and help you curate ideas you may not have thought of alone.


If a fresh look is what you are really after, embrace this time in your life to give yourself a makeover. It will do wonders for your confidence and self-esteem. Your post-divorce life is like a fresh start and a new beginning, so give yourself an updated look to pair with it. You deserve to look and feel your best every day!



Building Confidence When Facing Divorce

Divorce Affects Confidence – Even If You Are the Person Leaving

 One of the most difficult parts of moving on after a divorce is to figure out who you are without the other person. This feeling of uncertainty is natural because no matter the length of time of your marriage, a piece of your life and personality was conditioned to be a certain way with that person.


Divorce has its challenges and keeping your confidence intact during this process is certainly one of them. You are learning to be single again, and adapting to life without your partner can shatter your self-esteem. For this and other reasons, even if you are the person initiating a divorce and leaving the other person, your confidence could be affected.


Divorce makes us question and wonder who we are. We have to take a good hard look at our lives and what positions we play in life. This is especially true if you were the type of spouse who deeply rooted your identity in your marriage and took a great deal of pride in it. Some people are dependent on this identity and pride themselves on being a spouse.


It’s perfectly natural to be co-dependent, especially in a marriage. Unfortunately, too much co-dependency could make it harder to let go during a divorce.


Divorce can also shatter confidence because of the manner in which the divorce is being carried out. Depending on the circumstances, it may not be so easy to let go. If the divorce wasn’t a mutual or amicable decision, this could lead to one person holding on more than the other and subsequently feeling low in confidence.


While you will grieve the loss of the future that you once hoped for, stay encouraged that things will eventually get better. It is important to remind yourself that you still have a life and a future outside of divorce. It doesn’t have to become your identity and drain you of your confidence. Be reassured by the fact that fresh hopes and dreams will eventually replace your old ones.


Ways to Keep Your Confidence Intact during Divorce


Caring about yourself, your health, and your mental well-being is a major step towards finding your confidence again. At the end of the day, give yourself some time to focus on you. If you have children, it is especially important for you to have your confidence intact and hold your head high for them.


If you need room or space to breathe, ask family members or relatives to come babysit them or host them a few weekends out of the month as you try to process the changes stemming from divorce.


Throw yourself into a project if you have the capacity for it. Finding other things to focus on is a guaranteed way to put yourself in a better mental space instantly. Whether that is volunteering your time or learning a new trade, one of the best ways to keep your confidence intact is to invest your time not worrying about the divorce.


Understand that you are now free and independent of anything that has happened in your past. Rebuilding confidence after divorce requires you to embrace your new way of life and have the trust in yourself that you will survive the divorce. It will take work to rebuild yourself, but you are worth it and you owe it to yourself.


Reinvent yourself. Now is the chance and opportunity for you to start doing all of the things you may have wish you could have done with your previous partner but never took the chance to do. It’s the perfect space and opportunity to live your life re-imagined. This is a growing experience. Use this time to empower yourself.


All in all, confidence building requires a lot of work, especially during and after a divorce. With the right tools in place and the right support system, you will pull through this with your self-esteem and confidence intact. Don’t think it’s too hard to get through; you can make it if you allow yourself the space to do so.


The Five Stages of Grief


It’s not a secret that divorces can be incredibly painful, not just for the couple splitting up but also for family and friends who are around you. Divorce marks the demise of a marriage and all hopes and dreams that have come into it. Like coping with the death of a close relative or a loved one, it’s basically reconciling the fact that what was once so precious and near to your heart no longer exists.


It is natural to experience bouts of grief as you start to process your divorce and let go of the ideals you held for your marriage. For this reason, it is wise to handle grieving over a divorce in a similar manner to other types of grief. According to expert psychiatrist Elisabeth Kübler-Ross, there are five stages of grief that give us hope that things do in fact get better and back on track over time.


  1. Denial


The first stage for someone still completely committed to the marriage can be denial. Sometimes circumstances surrounding the divorce can be shocking and downright unexpected. If you are like others who could feel an impending divorce coming, your grief may not start here, but instead appear later down the line.





  1. Anger


Moving on to the next stage is anger. It is completely normal for there to be anger between you and your soon-to-be ex-spouse. You may feel anxious and upset, especially if you thought things were secure and stable in your marriage.


Divorce is a an extremely emotionally taxing process and it takes so much mental labor to endure it. There can be a lot of pain and fear of the unknown and how you will move on in life. Some of the first things people who are divorcing become frantic about are their kids, their social status, or their finances and assets.


You will, most likely, have a lot of questions that you can’t answer by yourself. This can trigger you to become resentful about the entire situation, but with time you don’t have to be. Seeing a specialist to help guide you through this process can be very beneficial, whether you are the person initiating the divorce or the person on the opposite end.


  1. Bargaining


The next stage for most is bargaining. During this stage, many people who are not ready to accept the divorce become scared of what their life looks like without the other person. However, it is important to understand that no matter how much you want it to work, if the other person has thrown in the towel, you have to muster up the confidence to stand on your own and agree to walk away.


While bargaining may be okay before the two of you settle on a divorce, it can be a tiring and toxic situation to be in once you’ve committed to divorcing.


  1. Guilt


Guilt usually follows the bargaining stage. We may look at ourselves and wonder how we let this situation happen, or try to find a million reasons or scenarios for how we could have stopped it.


If the divorce is in fact your fault because of an infidelity or another negative reason, it is important to own up to your part of any actual mistakes you may have made. However, it is also important to not let someone blame things on you or get you to take responsibility for things that were entirely out of your control.


The guilt stage can be especially hard for those with children, but it’s essential to maintain your confidence and hold your head high during this time. With this stage comes feelings of sadness and depression which is very normal, but you have to work through it.



  1. Acceptance


The last stage is acceptance. Once you truly accept the situation for what it is in its entirety, you start to feel relief and regain your confidence in yourself. It’s not about refusing to let someone you love go. It’s a matter of loosening ties that are no longer healthy for you and bring painful memories.


It’s about sorrow and empowerment, allowing your innate strength and resilience to help you grow into who you were made to be. This doesn’t mean that you don’t still have some ill feelings towards the other person, but it does mean that you have recognized things for what they are and moved on.


Recognizing these stages of your divorce will make the most sense in hindsight. However, they are still helpful to identify during the divorce, so you have a sense that your process is normal; these are steps that most people go through during a divorce experience.


Staying Confident and Maintaining Your Self-Esteem during Arguments


One of the most crucial times that it is important to maintain your self-esteem and confidence is during an argument with your soon-to-be ex-spouse. Arguments can become dirty and ugly. You or the other person can start to unravel and say hurtful things that you have been feeling or harboring in your mind.


To maintain your self-esteem and confidence, here are some things to remember and hold on to during any argument.


  • Know the other person’s fighting style. If you know that your soon-to-be ex-partner is inclined to throw low blows or hit below the belt to get their points across, protect yourself and ask them not to do that. Stand up for yourself and don’t allow yourself to be bullied or talked down upon during an argument.


  • Put everything into context. Don’t internalize things about yourself that you know aren’t true. It is important to have a real connection with yourself and to not let anyone project negative feelings on to you. Don’t devalue yourself.


  • Try not to attack the other person with mean or hateful words, even if that is how you are feeling in the moment. Chances are they will retaliate and try to be equally as harmful.


  • Know when to step away and when to resume. Knowing when to step away can help you stay in control of yourself and keep your cool during an agreement. If you know that you are prone to shut down, do yourself a favor and remove yourself from the situation until you can gain composure.


  • Try not to be passive-aggressive during an argument. Doing this blurs the lines of communicating the points you want to come across, and it also places your true feelings on the back burner. When you communicate directly and tackle a subject head-on, you come across as confident and clear.


Overall, keeping your self-esteem and confidence intact during an argument requires you to be compassionate and gentle with yourself, while also being firm in whatever it is that you are arguing about. Having good self-esteem also requires that you respect yourself and your morals enough that you won’t let what someone says about them change them.


Don’t let your partner’s criticisms of you make you feel like you are “less than.” Love yourself enough to know when things are not worth arguing about any further.


Staying Confident When Your Spouse Is Leaving You for Someone Else


Although it is heartbreaking to think about, divorce can bring marriages to an end for several reasons. What’s particularly unfortunate is finding out that your spouse might be leaving you to go be with someone else.


Whether they decide to leave with someone they had an affair with or someone that was kept a secret for a while, it can be a shattering blow to your confidence to make this discovery. It can feel like you are being abandoned and helpless because you are blindsided or surprised by the situation.


It’s perfectly normal to feel this way because you have invested so much of yourself into a relationship just to see the other person walk away, and with someone else at that.

You were lied to and your trust was broken.


It may seem impossible but there are ways to cope and get through this. You have the strength to keep your self-esteem intact to push through this and get to the other side.


How to Remain Confident


There are some important things to remember if you find yourself in this situation. Consider the points below to pull yourself up and out of a rut if you find yourself having a battle with your confidence during this time.


Understand that the person leaving isn’t a reflection of you or your worth. It may sound cliché, but it is very true that it doesn’t matter how amazing, great-looking, or rich some people are; people who are committed to leaving their partner for another are headstrong about it.


Don’t ask to meet with the person your spouse is leaving you for and certainly don’t ask about details about how long they have been seeing each other. Once you both finally commit to the divorce, you have to recognize that no matter how their relationship happened, nothing is going to ease the pain of knowing they are moving on with someone else so quickly. Embrace the situation for what it is and try your best to let go of wanting to know all the details.


Don’t tell yourself that you weren’t “good enough” because that is a lie. It’s never your fault and you need to remind yourself of this daily. Even though it can feel like an immediate attack on your self-worth, your spouse leaving for another person has nothing to do with your value.


It is important to not compare yourself to the person your spouse is leaving you for. If you find yourself doing this, find ways to stop it immediately. Write down a list of things that you like and love about yourself and pull it out any time you feel your mind start to wander to comparison.


Eventually, you will have to forgive the other person for leaving. It is a part of the healing process and you can’t really avoid it. Don’t bear the anger, suffering, and agony of an angry person around you. You can’t let their decision determine how you spend the rest of your life. Don’t let their mistakes suck the happiness, passion, and spirit out of your life.


Your marriage may have been the biggest priority in your life and your sole focus. It’s not just about being sad that your partner is leaving you for someone else or that you are losing them. You may simply be sad that you are losing something that was so important to you and this is a very valid feeling.


If you find that you are still struggling to reconcile with the fact that your spouse is leaving for someone else, it may be best to seek professional help. Counseling will help you make sense of everything and how to repair your identity and confidence after your divorce.


People to See and People to Avoid When Trying to Build Confidence


Surrounding yourself with friends and family who support and love you is important to remaining confident and optimistic during a divorce. During this time, it is essential to build a support system and avoid people who give you negative feelings or project their doubts on your divorce process. Focus on being with loving individuals to maintain your confidence during divorce.


Don’t let your confidence be dictated by someone else’s feelings in any area of your daily life. This is true no matter whether you are the person leaving or the person who is on the receiving end of the divorce.


People to See


The first group of people to see when trying to keep your confidence intact is people who genuinely know you for who you are, outside of being a spouse. Having people who understand how valid your feelings are and give you emotional support can be a great outlet for relief. This can be close family and friends who can help you keep your head held high during these times.


Seek people who believe in you and your ability to move on and rebuild your life without your partner. These people can help you move forward and take your mind off of being stuck.


People to Avoid


Avoid people who make you feel less than because you are going through a divorce. Many times, people who we thought were in our corner can take an “I told you so” or “I saw this coming” approach, which does not help the situation at all.


Making New Contacts


Develop new friendships and a new social network. This is especially important if you feel that your divorce has also caused you to lose your social network or acquaintances that you both have shared. Join a group that has similar interests as you. If you are a religious person, anchor yourself into the people who are at your religious institution (a church, a mosque, etc.).


A divorce can feel like a rebirth of yourself in so many ways. It’s about rediscovering yourself and figuring out what’s next on your journey. This is especially true if you were married for a long time or if you have kids together. Surround yourself with people who allow you to do just that in a judgement-free way.


Where to Get Professional Support


The great thing about divorce is that you are not alone. According to the CDC, approximately half of all marriages end in divorce. This simply means that there are people who have experienced all the same emotions and feelings that you have and can be a great resource to you. Here is where to find support during this time.






There are a great number of divorce attorneys in the United States that can help guide you through the divorce process to make things a little easier for you and your family.


Divorce is still a legal process. If you and your spouse can’t come to amicable agreements over how to split assets and finances, relying on a reputable divorce attorney will help make the process smoother.


Counseling or Therapy


Most people avoid seeking professional help in this field because they believe it makes them appear weak or broken – they think they can handle it all on their own. In fact, it is the exact opposite. Seeking a counseling professional when you are going through a divorce is going to help you regain your control and confidence in yourself. It is an anonymous source that you can open up to without thinking of the effects it will have on your social circumstances or your family.


Counseling or therapy can be especially beneficial for people who are having a harder time reconciling with their divorce. It’s perfectly normal to feel lost and confused during such a major change in your life. Divorce can affect everything, from how you handle your personal affairs to having people to rely on for things you once leaned on your spouse for. A counselor can give you a safe space to discuss your issues, fears and concerns. They can help you unpack the entire grieving process and provide emotional support for you along the way.


Join a Divorce Recovery Group


Joining a divorce recovery group could be a great relief to many people having a hard time processing their divorce. It is natural to want to talk to your friends and family about it but sometimes you can feel as if you are a burden.


Some family and friends may not be available all the time when you need them, and this is another reason why joining a divorce support group can be beneficial. It is another safe space where you can open up with people who are dealing with the exact same issues as you. The commonalities will bring you together and you can learn so much from other people who are going through this same thing but approaching it differently. These people will listen to you, hear your out, and be empathetic to your feelings.




Having the right tools in place during your divorce can make or break the amount of time you spend getting through it. Seeking professional help is always a good idea if you feel that you simply don’t have the support of the immediate people in your life. If you are having trouble finding a reputable professional, speak with people who have gone through a divorce before and ask them for references.

Think And Grow Rich

Chapter 1: Introduction

Develop That Winning Mentality TODAY!

Welcome to “Think and grow rich for Internet Entrepreneurs”! 

In this book, you will learn the essential factors that separate the boys from the men when it comes to Internet marketing.

It is astonishing to know that the majority of people online are not making money. Most of them are probably not even recovering a fraction of their investment!

Pardon me for being brutally honest here, but the majority of them fail is because they do NOT desire success badly enough! Most of them that DO succeed is because when they want something badly enough, they will find the means to obtain success no matter what!

In this book, we will talk about a few essential factors that will give anyone (even total newbies on the Internet) important principles that will turn you from a whimpering, small time site owner into a massive Internet juggernaut!

We will talk about:

  • The importance of having the right mindset as well as choosing the right vehicle
  • What the success blueprint is all about by choosing the right business models that work
  • The roadmap that you or anyone can use to achieve Internet marketing riches by applying this 4-step system
  • The many pitfalls that people do all the time

So without further ado, let’s get started and learn all about the winning mindset immediately!


Chapter 2: Mindset & Vehicle


Develop the winning Mindset 

Everything major plan or big business has a birth place – that is from the mind (the source where every action flows out from).

Before you jump into the Internet marketing scene, one of the first things that you must fine-tune is your mindset.

But what does it mean to develop the right mindset? Here are a few suggestions:

  • Making money online is NOT a get rich quick scheme. You don’t just ‘dump money’ into some marketing scheme hoping to get money in return.
  • You must invest time into your education. Depending on your aptitude, you don’t just read an E-book or two and expect to become an Internet marketing expert. After all, how long did it took you to get your university degree?
  • You must invest time for trial and error. No one gets it ‘right’ on the first try. You must be prepared for failures and mistakes. Learn from them and make sure you get up and fight again!
  • You must be prepared to put up with negative people. There are many in the world out there who do not believe that it is possible to make money online. When you put your plans into action, you will face resistance from your beer-drinking buddies, your family members or even your BOSS! If you don’t have the endurance, you will succumb to the pressure.
  • You must be prepared to go all the way. An Internet marketing business is just like any other business in the ‘offline’ world. If you are not prepared to go all the way, you will give up halfway because you have put in a half-hearted attitude into your business. Remember the golden rule: how badly do you want success? 

Choosing The Right Vehicle

Another thing that you must remember is that it is not enough to have the winning mindset alone. You must have the right vehicle to take you there.

For example: if you are wanted to get from one state in the U.S. to another, you will need to have the right vehicle to take you there. You can choose to ride a plane, drive a car or walk.

Of course it would be absurd to walk. But that is what people do in their Internet marketing business! They do not choose the best (or cost effective) vehicle to get them there!

They have the right mindset alright. And they are probably so fired up and positive that they don’t care how long it takes them to arrive at their destination.

It is also no different from natives who are all riled up about defending their homeland against invaders, but if they don’t have guns, their axes, spears and shields are not going to save them no matter how valiantly they fight (against the enemy’s gunpowder)!

Make no mistake about this. Taking too long to reach the destination is no different from failing. We must not delude ourselves into thinking that it takes time to build a business when we should be making money after a couple of months.

Some people spent years reading ‘make money online’ E-books without making a single cent from the Internet. They convince themselves that they are still in the learning and education phase but they don’t take action!

Sure it takes time to build a solid business, but any money that you are not making means you’ve ‘lost’ money because that is the money that you SHOULD be earning instead of wasting your time with things that don’t work.

In the next chapter, we will talk about choosing a proven business model. But for now, suffice for us to know that we must have:

  • The success mentality
  • The right vehicle to bring us to success!


Chapter 3: The Success Blueprint


Find a proven business model

There are currently many business models running on the Internet. As a newbie, your goal is to start making money as fast as possible while taking as little time as possible to achieve it.

This is your vehicle to success! 

Look for a business model that people have already made money from.

Here are a few suggestions:

Resell Rights – how you can sell other people’s products and keep 100% of the profit while getting viral marketing traffic at the same time.

Private Label Rights – brand yourself by having 100% ready to go products in your own name!

Niche Marketing – find good niche markets to make money online

These are just a few examples that you can check out. 

Remember that no matter what business model you choose, always remember to think long term, work hard (and smart) and bring value to your customers. 


Don’t Try And Reinvent The Wheel

One common mistake newbies make when it comes to Internet marketing is to try things that might not work.

They come up with their own ways to make money online but what they don’t realize is that many marketers have already perfected the formula of making money online that all they need to do is emulate what they are doing.

Most newbies fail because they spend too much trial and error and they get discouraged because they do not see the results.

The best way is to pick a marketer that is already making money and just follow their systems (or invest in their packages) – at the very least, you can get a refund within 30 days if it doesn’t work (but don’t use the refund policy as a way out just because you are LAZY).

Chapter 4: Four Steps To Success!


Here is a four-step process that anyone can follow to become successful online:

Find a skill

The easiest way to make money online is to ‘sell’ a skill. This skill could be any form of service that you can provide to help other marketers save time, save money and save effort.

Here are a few examples:

  • Writing – you can become a ghostwriter, copywriter or blogger and sell your skills to other marketers
  • Graphics Design – you can create powerful E-covers for E-books or graphic banners for mini-sites
  • Technical – you can help people if you are good with programming (e.g. script installation, testing and website setup)
  • Networking – help other people to recruit affiliates for their product launches

If you want to develop the winning mindset, make sure you work hard by serving others first even if the pay is low or you are required to sacrifice time (and sometimes, money) in order to develop your skill and build your clientele.

Create Your Own Product

After you develop enough expertise with your skills, you can turn your skills into a product.

The most important thing to remember is that your skill must be something that brings value to others. If you can bring value to others and monetize it, others will most probably want to learn from you as well.

Once you teach others how to monetize their skill, you will have a product that will impart your expertise to others. For example: a product that teaches people “how to make money with copywriting”



Create A Business

Once you are able to combine all your products together and develop your very own system, you have a business running already.

The important thing to remember about a business is that you must have a holistic approach when it comes to business building.

Don’t just focus on your primary skill alone. Try and outsource other tasks to other people. For example, if your strength is in writing, your business must not only include writing but many other aspects such as graphics, tutorials and even a helpdesk to help you answer questions.

At the end of the day, you need a complete system to market your business.

Automating Your Business

If your business is taking up too much of your time, the best thing you can do is to try and automate your business by letting others run it for you.

Basically you still maintain ownership of your business (and revenue, of course). But what you must do is to train up people who are capable of running the business for you. By the time your business is successful enough to be automated, you can hire people who are smarter than you to run it for you.

The trade off is that you have to pay them a lot of money, but the best thing you have is more free time. When you buy people’s time with your money, you effectively remove the shackles that your business has on your time and you can use that time to invest into another business.

Remember the golden rule: Think BIG and think long term.


Chapter 5: Pitfalls

 Here are a few pitfalls that any serious Internet entrepreneur must avoid:

Waiting For Things To Happen

If you truly want to develop a ‘think and grow rich’ mindset, you must remember that every successful entrepreneur is an ACTION TAKER.

Many make the mistake of building a beautiful website and a product, but they just sit around all day hoping sales will come. This is WRONG.

You must never sit around and wait for things to happen. Rather, you must go out there are recruit partners, make friends and most important of all – DRIVE TRAFFIC!

Dealing With Machines Instead Of Humans

Another common mistake by Internet marketing newbies – is that they do not spot the hottest trends.

You see, some people are sadly mistaken because they assume that Internet marketing is all about dealing with ‘machines’.

At the core of it, the very people who are going to be your customers (or the people who are going to click on your advertisements) are HUMAN BEINGS. We have to apply the proper psychology when we are dealing with them.

Dealing with humans require the human touch. Are you just writing articles for PEOPLE to read or are you just writing articles to please the search engines?


Not Being Focused

There are Internet marketers out there who try every traffic generation method in the book but they are not focusing on one.

They try driving in traffic from blogs, search engines, AdWords, viral marketing and everything under the sun, but they are not focused.

It is better to have ONE traffic generation method driving LOTS of traffic compared to 10 traffic generation methods that produce less than one focused method because dabbling with many methods often do not produce concentrated results.

Chapter 6: Summary 


It’s All About Your Belief

If you are truly serious about growing rich on the Internet, you must be willing to pay the price!

Are you:

  • Prepared to make the necessary sacrifices in order for you to achieve your goals?
  • Are you willing to spend long hours in front of the computer so that you can reap the rewards in the end?
  • Do you have the guts to persevere all the way even though negative people around you laugh at your dreams?
  • Are you willing to provide value for other people and put aside the ‘what’s in it for me’ mentality?
  • Are you willing to think big? Are you prepared to run your online business like a CEO rather than a part-time venture?
  • Do you BELIEVE in yourself?

What the mind can conceive, you will be able to achieve. So you must be able to visualize yourself as a success and go all the way.

Most important of all, you must BELIEVE in yourself… because no one is going to believe in you if you don’t. 

To Your success!


The Lazy Man’s Guide To Weight Loss

The Lazy Man’s Guide To Weight Loss 



First and foremost, I would like to make it perfectly clear that I am not a weight loss guru, and I am not a doctor. This is a book from a guy who sits on his duff 10 to 14 hours per day making a living on the internet…which means that my time is spent in front of a computer screen all day. I found this method quite by accident, but it has changed my life in a spectacular way!

That being said, I would encourage you to check out anything and everything I say here with your doctor, (I think I have to say that, but it’s true.) You may have conditions that cannot support what I am telling you here, so please make sure before you start this, (or any other diet program,) that it is safe for your particular body. There is nothing in here to my knowledge that would harm anyone, but by all means, let’s be safe. I think I also need to include that results may not be typical. Our bodies are all different, so my results may not be your results. Okay…I think I’ve appeased my attorney.

My own doctor was concerned about my drastic weight loss, but when I told her what I was doing, she supported it 100%. My blood pressure and pulse rate were both very high, and I had no energy to speak of before I started this “diet.” I put that word in quotes, because it is NOT like a diet at all. In fact, my lifestyle hasn’t changed much at all. I still sit on my fanny all of those hours, and yet, I am losing pounds…and not in small quantities. As a matter of fact, I have lost over 40 pounds in less than 3 months time, and I feel GREAT! That is why I am sharing this with you.

You have heard the phrase, “Stupid Simple,” I am sure. That is what this is. Stupid simple, and painless. That is MY kind of diet!

So…Let’s Go!


In The Beginning
(Mindset is Everything) 

To start off, you must understand that I am no spring chicken any more. At 58, my metabolism has slowed, as it does in folks who have matured. It is a natural thing, but it doesn’t have to be that way….or at least to the extent that we have taught our bodies to react as we grow older. For many of us, it is an excuse. Laziness and inactivity creeps into our lives, so we must do something to combat that very thing.

Please keep in mind, that ANY weight loss regimen begins with you…and ONLY you. If you don’t decide right now to change your habits…then you are doomed to fail. While this, once again, is stupid simple…ACTION is the key word here. Nobody can do this for you. You must decide that you are going to change your eating habits. You must decide if you want to be able to start breathing normally again, and start regaining the energy that you have lost. Just figuring that it is your age that is holding you back is only an excuse.

If you tell yourself that you will not be able to do this, then guess what…you won’t. You have to start with a positive mindset, and knowing that your are doing something that is life changing. I have to tell you…being free from my blood pressure medication was a HUGE thing for me. Being able to once again play basketball with my four newly adopted children was not only life changing for me…but for them as well. It has also been nice to be able to reach down and do something as small as tie my own shoelaces without getting winded. My pants fit again, and my belly doesn’t hang over my belt the way it use to. All of this has given me a new outlook on life, and yes, a new beginning.

Do not sell yourself short. You CAN do this! Believe in yourself, and have faith! You are choosing to do the right thing for your body. I am not going to go any further into it, because you have probably already heard it all before. You have probably already beat yourself up enough about it as well. I don’t have to tell you about the benefits of losing weight…right? And I don’t have to tell you what diseases are prevalent with people who are obese. These are all common knowledge, unless you’ve been living under a rock.

Your choice is clear…and your minds are in a new place. Thinking thin is not going to be enough, but it is half the battle. Knowing you are taking the steps to improve your life is priceless.

Dieting and Exercise
(Two Words I Hate)


Many, if not all of the weight loss guru’s will tell you that exercise and diet must go together. There are many reasons for this, but the main reason is that muscle burns fat faster than fat burns fat. Does that make sense? Many people, like myself, really do not have the time, nor the energy (until you lose the pounds,) nor even the inclination to exercise, but because it helps by leaps and bounds to keep your muscles toned, and burn fat, I started doing isometric exercises that I can do at my desk without ever leaving my chair.

An isometric exercise, in a nutshell, is to tighten your muscles and hold the position for about 10 to 15 seconds, and then let off. It is what is called a “static” exercise, which was all the rage in the 60’s when I was growing up. It was popular because it took no special equipment, and you didn’t have to join a gym, which were not as popular as they are these days. You choose a group of muscles, let’s take for example your stomach muscles, or abs. You can sit at your desk, and tighten those muscles for 15 to 20 seconds, and then relax them for 30 seconds. Do this 3 or 4 times…what we call a “set.” You want to make sure you are sitting up in your chair, but the biggest thing to remember is to breathe. A lot of people tend to hold their breath as they are doing the exercises, which can do you more harm than good. Your muscles need the oxygen especially through the exercising stage, so please remember to breathe.

Your arms can be exercised in the same way. Because each arm has several muscle groups, it is important to rotate your hands for each exercise. Let’s do one right now as an example. Start by flexing your bicep and forearm, and then gently rotate your hand and wrist back and forth. Can you feel the different muscle groups? Now do the exercise one arm at a time, and with your hand in 3 different positions for 3 separate exercises. Hold them for 15 seconds, remembering to breathe, and then relax them for 30 seconds.

The legs work the same way. Clinching your thigh muscles for 15 seconds, and relax for 30 seconds. Again, 3 sets. Your calf muscles work much in the same way, only you will want to kind of stand on your toes while sitting…for 3 sets. You can, and should to this for your buttocks as well. You will not be “bulking up” during this process, but it will start helping you to tone those muscles, which inevitably will begin your weight loss regimen.

Isometric exercises are not the ideal situation, but will do for our purpose for the time being. As you begin to lose weight, you are going to WANT to do more. You are going to feel that old energy come back…and it is a GREAT feeling. The more you do this, the more weight you will lose, and the more energy you are going to have to possibly venture into doing some walking, or stair stepping, or some other cardio exercises. Believe me, I do NOT like to exercise…but even having the energy to go out and shoot some hoops with the kids, or throwing the baseball or football around, has, like I said before, done worlds for me and my children!

If you would like to see some isometric exercises in action, please click here to see some videos by Dave Hubbard, who is known as America’s Fitness Coach. This will explain it much better than I can in words. By the way, the videos are free to watch, and will open in a new window.

While Dave uses barbells in his videos, while they are great, not all of us have access to them. I have found that ANY weight works well, including cans of soup. It gives just a bit more resistance to your workout, which is plenty for our purposes right now.

I am going to repeat this because it bears repeating. We do these exercises to help us burn fat. It will speed your process by leaps and bounds. Honestly, I didn’t start using these exercises until I had already lost my initial 20 pounds, which we will be going into in the next phase of the plan.

The thing that triggered my interest in weight loss, was when I quit smoking. I had gained an incredible amount of weight, for me anyway…and I wanted to do something about it. It was getting difficult for me to breathe, I had absolutely no energy, plus the fact that I was getting tired of laying on the bed to fasten my pants. Does any of this sound familiar to you? It was time for a change of some sort, and so I recollected an article that I had read about the benefits of green tea.

This was the catalyst for my success. I replaced my morning coffee with green tea. It was no easy task, as I love my coffee, but I immediately started feeling better. I didn’t get my usual morning jitters from too much caffeine, and I seemed to have a bit more energy. I thought that it just might have been in my mind, but it was, in fact, doing something positive to my body.

The following pages will describe exactly what I did to lose this weight, and have been able to keep it off, which has been a huge struggle for many…including myself.

Aside from drinking green tea, my eating habits changed as well, but only for the first 2 weeks. This may be the time that you may have problems also. I usually didn’t eat breakfast because I felt I didn’t have time. I started to make time to fix myself a little breakfast, which normally consisted of oatmeal and a slice of toast, which filled me up perfectly until lunch. If it wasn’t oatmeal, it was a bowl of raisin bran or shredded wheat. I enjoy all 3, and was happy to have a change of scene once in awhile. Eating the same thing day in and day out gets monotonous, and I really wanted to get those pounds off, so the variety was welcomed. The key here is to not let yourself get bored with what you eat. Eggs once or twice a week isn’t a bad thing either, at least it wasn’t in my case. The importance of breakfast should not be overlooked. You need to EAT to lose weight, believe it or not. If I got hungry between lunch and dinner, I would grab an apple or a banana. I was not willing to clog myself up with any other kinds of things for a snack.

The trick here is to NOT let yourself get hungry. You MUST eat to keep up your metabolism. The diets where you starve yourself can do real damage to your body. Your body will actually cannibalize itself, by stealing essential  nutrients from your organs and muscles, to satisfy its requirements in less important areas. You may lose weight, but most times you will gain it back in a very short period…AND it is bad for the rest of your body, especially your organs like the heart and brain.

Snacks between meals are important, as long as it’s the right things to eat. Like I said, fresh fruit, (not canned,) and fresh vegetables are the best. I don’t think I have to say this, but cookies, candy, and the like will only slow your progress.

Please remember all the way through this guide, that this is exactly what I did to lose 40+ pounds and 4 inches off my waist. I am not pushing any one specific brand of anything here. I buy the cheap stuff…whatever it is. Brand name’s are fine, if you can afford them and it makes you feel better thinking you are buying a better product, but I have found that the store brands work just as well as the brand names. The only exception to this is that I use the One-A-Day vitamins, and the reasoning behind this is that they have come out with an age specific supplement that is blended to meet the requirements of us older folks. The other supplements I take are, Vitamin C, B Complex, Calcium, Vitamin D, and Vitamin E.

The other “rascal” we have is fast food. NO diet has any chance at all if you continue to stop by McDonalds or Burger King for a “snack”.  If you are serious about losing weight, fast food joints should go away from your life. When you have completed your goal, give thanks and go treat yourself to a big-mac. You’ve earned that right, but don’t make it a habit.


 Coffee vs. Tea 

I used to be a hard core coffee drinker. Nobody could have possibly loved their coffee more than I. (I also loved alcohol, but that’s another story.) I always thought that if I were to give up anything in my life, it would be anything but my coffee. Therefore, it was the law of the land…or in my house anyway. I wanted to put it in the Bill of Rights, or maybe even the 11th commandment…thou shalt not let me run out of coffee.

I had no idea that coffee was actually hindering my weight loss goals. Again, I didn’t find this out until I was curious one day last week and looked it up. This was long after I started losing the pounds.

I want to include this article by James Bowden, which helps explain the affects of coffee on your body.

I myself have had my battles with Starbucks. It’s a difficult habit to break (though after writing this column, I’m going to give it a try). I can tell you this, though, both from my experience and from that of others: When you break the coffee habit, you will feel your own power and energy and be in touch with your own natural energetic rhythms. You may even find that a caffeine-free existence is a great boost to your weight-loss efforts.

Although I am not be ready to say that something as basic to American life as coffee is a “drug,” we can certainly say that it has drug-like properties:

  • It’s addictive.
  • It’s a stimulant.
  • It alters mood.

And — it’s not good for weight loss.

There are two basic reasons coffee is a problem for the person trying to lose weight. (It’s no bargain for the person who isn’t either, by the way). The first reason is psychological, the second physiological.


Coffee fits neatly into the receptors for a brain chemical known as adenosine, which is partly responsible for calming you down. By interrupting the activity of adenosine, coffee makes you feel awake and wired. You may think that’s a good thing, but consider that virtually every study of PMS has implicated caffeine as a major culprit. The added stimulation and nervousness from the coffee makes you feel edgy at exactly the time that feeling calm would be a blessing. And the blood sugar fluctuations it produces contributes enormously to cravings.

 Coffee is socially connected to rituals that involve eating. Many of these eating rituals, in turn, are connected to snacks and breaks, fast-food breakfasts and desserts. (Notice that the first beverage you think of when asked what you want with your “Dunkin’ Donuts” is not green tea or water.)


 Coffee stimulates the adrenals, the glands responsible for stress hormones. The constant assault on these poor glands, from coffee, sugar, stress and daily life, can ultimately lead to a condition known as adrenal exhaustion.

 Coffee plays havoc with your blood sugar. The body treats a coffee jolt as a “stress response” much like the adrenals shooting a jolt of adrenaline into the system. This adrenaline response was a survival mechanism for our caveman ancestors; it signaled danger from a woolly mammoth and told the body to prepare for fight or flight. It signaled the body to release sugar into the blood, to be used as fuel for the muscles (which would be either clubbing that mammoth or climbing the nearest tree). But nowadays, it just signals the release of sugar. With no ensuing flight or flight, the sugar signals a release of insulin, and before you know it, after a couple of hours of jitteriness, your blood sugar is in the toilet, and you’re crashing and burning and reaching for … guess what? I’ll give you a hint: It’s not Brussels sprouts and steak.

 Coffee also increases urinary secretion of important minerals such as magnesium, potassium and sodium and uses up a fair amount of vitamin B1. Not only that, the coffee plant itself is a virtual repository for toxins such as pesticides and other harmful chemicals. (If you still insist on drinking it after reading this article, consider buying organic). And it can raise blood pressure and interfere with sleep.

 Although in the short run it may suppress appetite, over the course of a day most people find it stimulates cravings more than suppresses them.

 One of the best reasons to give up coffee comes from my colleague, Dr. Barry Sears, who points out that if you are “running on empty,” getting your “energy” from artificial stimulants like caffeine, you never really get to understand the effect your food is having on you. You never know whether your food is producing energy and alertness or tiredness and fatigue. You’re masking the effects of your eating style with an overpowering stimulant. And that’s keeping you from valuable knowledge about what foods work for you and what foods you ought to stay away from.

There is a myth that coffee and green tea have the same amount of calories. Nothing could be further from the truth.

The average cup of coffee can have anywhere from 80-175 mg of caffeine, depending on the method of preparation. By comparison, the average cup of green tea has about 25-30mg of caffeine.

Furthermore, green tea has a number of health benefits (preventing cancer, battling diabetes, fighting cholesterol, boosting the immune system…) and it is recommended to drink 4-5 cups each day to reap the full benefits. According to researchers, it’s safe to drink up 10 cups of green tea a day.

In extreme amounts, the high amounts of polyphenols can cause liver or kidney damage–green tea *supplements* can have dangerously high levels.

However, some people are very sensitive to caffeine; if you do find yourself feeling jittery or having heart palpitations, try cutting back on the tea. Also, tea is a diuretic, which increases urination. I’d say that, aside from frequent bathroom breaks, you should be fine.

(Incidentally, green tea is best brewed at 180 degrees F, which is just under a boil. If you brew your tea at too high a temperature, you lose a lot of the health benefits. It also tastes better at a lower temp.)

There is some controversy about women drinking green tea while pregnant, or wanting to become pregnant. PLEASE CONSULT YOUR DOCTOR before you go off and do this on your own.  Having a healthy baby is, by far, more important than any diet. There is time to lose the pounds after the baby is born!

Okay…here we go! I am now going to explain exactly what my daily routine consists of to lose 40+ pounds and 4 inches off of my waistline while sitting on my duff!

The Plan

For the first 1 or 2 weeks, this may be difficult for you. We are essentially shrinking our stomachs, and replacing bad habits with good habits. Do not skip breakfast! Remember, our body needs the fuel to carry on through the day.

I wake up every morning at 4 am. This is not necessary for you to do, it’s just what my body clock is used to. When I get up, my green tea is waiting for me. I use my coffee maker to brew my tea, and I make a full pot that will last me all day. 3 cups in the morning, and the rest for iced tea during the day. I might decide, instead, to have it hot, so I just stick it in the microwave. I use 6 teabags for a full, 12 cup pot. You may use more, or less, depending on your particular taste, but remember that while the tea sits, it will get darker and stronger. Since it is naturally sweet, I use no sugar, but if you have to sweeten it, use a sugar substitute. I really dislike the chemicals used for the sugar substitute, so I avoid them…again, personal preference.

I said earlier that I buy the cheap brands, and that includes my tea. I use my store brand of green tea. It is cheaper, and as far as I can tell, it doesn’t make a difference.

Remember, I sit at my computer for a large part of the day, so while I am sitting there, taking a small break, I do my isometric exercises. Sometimes while I am working I do it. It depends on what part of the body I am working on. It is pretty difficult to work on your arm muscles while typing, so I have to take a break to do those, but the legs and buttocks exercises are pretty easy to do.

After I get the kids off to school, I take a break from my work and have breakfast. As I explained before, a bowl of oatmeal, (heart healthy,) which I cook with cinnamon and a teaspoon of vanilla. YUM! I top it off with 2% milk, (same taste, less fat,) and 1 slice of toast. Any kind of whole grain is great! If you can’t handle the thought of oatmeal, you can substitute cold cereal…but nothing with sugar. Eggs with 1 slice of toast may also be used. The point here is to start off your day right, and have some kind of breakfast. If not, your body is in starvation mode, and therefore starts to store fat because it thinks you are trying to starve it. The body is wonderful that way. It is self-preservation at its best.

One thing I would like to add to this. I use real butter only. I did some research a few years back about the benefits of margarine for a healthier lifestyle. I was shocked to find out that margarine is actually only 1 molecule away from plastic. Your body gets confused with chemicals. The body knows how to break down butter…so I haven’t touched margarine since.

I know that you may think it crazy that I am supporting dairy and bread for our purposes, but this works. The trick is not to go overboard. One slice of bread per meal is not going to hurt a thing. 

2 to 3 hours after breakfast, grab yourself an apple, banana, a carrot, whatever you have that is fresh and wholesome. This is to satisfy any craving you may have at this point. It is not lunch…so don’t worry.

For lunch, I make myself a can of soup, normally water based, and half a sandwich. I either have ham, turkey, or chicken, and use mayo or miracle whip, (my preference,) on a slice of bread. Whatever bread you see fit is fine. Don’t get stuck giving yourself something that you can’t tolerate. If you prefer white bread, go for it. I prefer the whole grain breads, but I don’t know that it actually makes that much of a difference. I sometimes treat myself with a peanut butter sandwich, but not often. There’s a lot of sugar in peanut butter, but hey, again it is half a sandwich. Just don’t go overboard and put half an inch of peanut butter on your bread. It defeats the whole purpose.

If I get hungry again a couple of hours later, you guessed it, another piece of fruit. A glass of green tea, hot or cold, is also in order.

Dinner time for my family is at about 6pm. I have another cup of green tea about a half hour before mealtime. This helps raise my metabolic rate to where I am not as hungry as I had been in the past. (This is according to my research. I was curious to learn why I was dropping so much weight.) For the first 2 weeks I ate very little pasta, and no fried foods at all. Those are the only 2 things I gave up over the 2 week period. Instead, I would eat sensibly. I started off with a small salad with just a small amount of dressing, (just enough to flavor it slightly,) and a meat of some kind, like baked chicken or a steak. It was satisfying for my taste buds, and I felt full. I no longer heaped my plate with mashed potatoes and gravy, or whatever the starch was that night. I just held off, and realized that it didn’t need that much food to feel satisfied.

After 2 weeks of eating this way, I was feeling better than I had in years. I had lost about 10 pounds during this first 2 weeks, and I was hungry for more. I didn’t want to be fat any more, and knew that I had stumbled upon the solution to get me back into shape.

I was amazed at how simple it actually was. I was losing weight, and not suffering. I was eating pretty much what I had been before, only in smaller amounts, and I was happy. I decided to take my “experiment” to the next level. My stomach either shrunk, or my metabolism changed, or something…but I no longer needed, nor wanted, vast amounts of food. I like the feeling of comfortable instead of GORGED!

Since all of this was making sense to me now, I continued down that same path, only now I was eating anything the family had. I missed my pasta, and my pizza…so, I started eating those again as well. I continued with my green tea, and ate half as much as I used to. As an example, before all this started, I would eat a whole pizza in one sitting. I still think I could if I tried, but why? I am very comfortable eating half, and saving the other half for my lunch the next day. I am full…and that is what my body wants. My stomach doesn’t want any more food, so why would I continue to stuff it? It would only make me feel miserable.

Instead of a plate mounded with spaghetti, I chose to eat half that amount. Again, because of the combination of green tea before dinner, and my smaller stomach, I didn’t need any more than what I had dished up for myself. Many times I didn’t even finish what I had in front of me. THAT is another problem. We are taught from an early age to finish what is on our plates. If we follow that logic, we need to put less food on there in the first place. Don’t let your taste buds tell you that you have to have more, when your stomach is telling you otherwise. It is not healthy, and you will eventually get back into the trap of forcing your stomach to grow again. Little by little, we will keep expanding our stomach to its former size…and we don’t want that to happen…right?

That is the only thing I did in my weight loss strategy, and I am continuing to lose weight as we speak. Continuing with my green tea, eating healthier without becoming fanatical about it, and at this point, eating what I want…only in smaller portions.

You may have noticed that I have not said anything about calories so far, so let’s chat about that for a bit.

A calorie is a unit of energy. We will not go into the scientific mumbo-jumbo to explain everything it is and does. Human beings need energy to survive — to breathe, move, pump blood — and they acquire this energy from food. The number of calories in a food is a measure of how much potential energy that food possesses. A gram of carbohydrates has 4 calories, a gram of protein has 4 calories and a gram of fat has 9 calories. Foods are a compilation of these three building blocks. So if you know how many carbohydrates, fats and proteins are in any given food, you know how many calories, or how much energy, that food contains.

It seems that every food in the grocery store has the amount of calories on the label. It seems that the normal intake of calories they figure for a person is about 2,000 calories per day. This varies from person to person, however. A lot depends on how active your lifestyle is. A person like me, (relatively inactive because I spend most days planted in front of a computer) needs less calories than an active person who slings heavy boxes all day long.

The chart below will give you a rough idea of how many calories you use in a day, according to your lifestyle.

Resting calories is exactly what it sounds like. Calories needed to sustain your normal bodily functions, such as breathing, heart beating, eyes blinking, etc. If you happen to be ill, the caloric intake would be more, to help stave off infection.

You would be “Low Activity” if you have a desk job, and don’t move around much or exercise. “Medium Activity” would be a person who, even with a desk job, goes out and exercises a few times a week. The “High Activity” would be someone who has a strenuous job, is a sports enthusiast and loves to exercise, (like we probably all should.)

The key here is, to take in less calories than we need in a given day, and use up the calories stored as fat on our bodies. With the green tea, this magnifies because our metabolism is higher, so we will burn it more quickly.

Now…let’s get down and dirty and see what we are supposed to weigh, according to the healthy heart people.


I could have made this guide much longer, but it was not necessary. My methods worked for me, and I believe they will work for you. I have made it short, and affordable so that everyone can buy it.

This is not brain surgery, although the weight loss guru’s may make you think it is. That is their way of doing it so they can hike the price up. I have given you all the information you need to lose weight…and to lose it quickly. I will make a confession, through the holidays I did gain 4 pounds…but I guess that is expected. I quickly shed those pounds in the next couple of days. I am now at 190 pounds, so that is 45 pounds in less than 3 months, and I feel healthier and more energetic than I have in years.

If an inactive guy like me can lose that much weight, sitting in front of a computer screen, just think how much you could lose by following the methods outlined, and are a bit more active than I am.

I’m rooting for you!

Paul McDonald

Metabolism Masterclass


If you have heard about metabolism, chances are it is in relation to weight loss. Metabolism is bigger than weight loss, though, as you will learn later on. It is about a healthier, better you.

If you want to fire up your metabolism and do not have any idea how to do it, you have come to the right place. If you have tried to speed up your metabolism before but do not see visible results, you have also come to the right place.

This book will walk you through the basics of metabolism and all that you need to do to speed up your metabolism.

Enjoy the trip! And don’t forget to take the lessons home with you.


Chapter One



Metabolism Defined

Metabolism, in its most basic sense, is the body’s conversion of the calories from the food you eat into energy. It is a series of chemical reactions that give your body the energy to do what it needs to do to keep functioning – and consequently, for you to keep living. Without metabolism, you would not be able to move or think. Metabolism provides energy for your body and your individual organs to work smoothly.


To better understand the importance of metabolism, consider this: if your heart stops beating, you die. Likewise, if your metabolism stops, you die – because without metabolism, you will not have the energy even to breathe, or for your heart to beat!





How Metabolism Works


First, let us start with the act of eating. As you chew and swallow your food, it goes down to your digestive tract.  Digestive enzymes then break down your food – carbohydrates to glucose, fats into fatty acids, and protein into amino acids. After the nutrients are effectively broken down, they are absorbed by the bloodstream and are carried over to the cells. Other enzymes plus hormones then work to either convert these nutrients into cells or building blocks for tissues or release them as an energy supply for the body’s immediate use.


Metabolism Types and Components


There are two basic metabolic processes – one is constructive, and is responsible for building and storing energy for the body. The other is destructive, though in a positive sense, as it breaks down nutrient molecules to release energy.


The constructive metabolic process is called anabolism, while the destructive process is called catabolism.


Anabolism promotes the growth of new cells, the maintenance and repair of tissues, and the storage of energy – usually through body fat – for future use. Small nutrient molecules are converted into larger molecules of protein, carbohydrates and fat.


Catabolism, meanwhile, is responsible for immediately providing the body energy to use.  Instead of building up, it breaks down the nutrient molecules to release energy.


These two processes do not occur simultaneously but are balanced by the body.


Catabolism, in particular – though some attribute this to overall metabolism – has three components:


  1. Basal metabolism à Sometimes called resting metabolism, this is the metabolism component responsible for keeping you alive by ensuring normal body functions. Even if you were bedridden the whole day, basal metabolism is still at work.


Basal metabolism is metabolism’s main component, as 60 to 70 percent of the calories from the food you eat are used for this. People who want to lose weight usually aim for a higher basal metabolic rate (BMR).


  1. Physical movement à This can range from a simple moving of your fingers to strenuous exercise. Usually 25 percent of the calories you consume go here.


  1. Thermic effect of food à This indicates the digestion and processing of the food you take in. Normally, ten percent of the calories of the food you eat are burned through this.


Thus, taking all this into account, here is our metabolism formula:


Calories From Food = Calories Expended From Basal Metabolism (60-70%) + Calories Expended By Physical Movement (25%) + Calories Expended Digesting Food (10%)






What Affects Metabolism?


         Your metabolic rate, or how fast or slow your metabolism works, is influenced by a number of factors:


  1. Genetics à Yes, metabolic rate is also inherited. Sometimes this makes an entire world of difference between a person who can eat almost everything and not gain an ounce and a person who easily balloons after indulging just once.


  1. Age à The younger you are, the faster your metabolism is. Metabolism slows down as you age. Women’s metabolic rate starts falling at the age of 30; for men, decline starts later at the age of 40.


  1. Gender à Men have a faster metabolic rate – usually 10-15 percent faster – than women because their bodies have a larger muscle mass. Muscle plays a key role in fast metabolism, as will be discussed in the chapter on exercise.


  1. Amount of lean body mass à As already mentioned above, more muscle = faster metabolism.


  1. Diet à Some foods will help you, some will only harm you. While timing is not everything, when you eat also greatly affects your metabolism. The difference is discussed in the chapter on eating right.


  1. Stress level à Stress is inversely proportional to metabolism. The more stress you are subjected to, the lower your metabolism. You will better understand this when we move on to the chapter about stress.


  1. Hormones à Specific hormones metabolize specific nutrients. How well the hormones work, then, directly affects metabolism. To a certain extent, diet and stress levels affect the hormones involved in metabolism, as you will find out later. Hormonal disorders or imbalances can affect metabolism as well.


Looking at all these factors that influence metabolism, you now probably have a general idea of what you need to do to increase your metabolism – accept the things you cannot change, and work on those that you can!

But before we get into the detailed program for firing up your metabolism, first, know what’s in it for you! And find out the kind of resolve you need to achieve the level of metabolism you want.



Chapter Two



It’s not all about weight loss, though discussions on metabolism seem to focus almost exclusively on this concept. In fact, even if you feel that your weight is perfectly fine, you have a lot to gain by increasing your metabolism. Following a list of the benefits you stand to gain by applying the advice in this book:


  1. Lose weight. Let’s start with the most obvious benefit. By increasing your metabolism, particularly your BMR, you will burn more calories just by doing the activities you usually do. Even while you lie in bed and stare at the ceiling or even while you are sleeping, your body is working to burn the calories you consume. With an increase in metabolism, you can actually shed one or two pounds a week. Best of all, the results are long-term, unlike a quick-fix diet! Now, isn’t that more satisfying – and easier – than going on a fad diet?


  1. Eat more without worrying about it. Since you burn calories faster now, you can eat more without feeling guilty. This does not mean overindulging or snacking on junk food, though. But in general, you can be less concerned about the quantity of food you eat.


  1. Feel more energized. People with faster metabolism report having more energy. With a faster metabolism, your body is performing efficiently to release the energy you need to get going.


  1. Look better. The skin of people with a fast metabolism is brighter and more radiant. Their faces are pinkish, more alive with color. With a faster metabolism, you will not only feel good but also look good!


  1. Be healthier overall. Your body functions more efficiently with a faster metabolism. Digestion, absorption of nutrients and blood circulation are improved. And you won’t need as much sleep as you did before to feel refreshed the next day.


In sum, expect a faster metabolism to make you look and feel more wonderful.


Chapter Three



You are probably wondering what all this has to do with mindset.  Why not go directly to the advice for increasing your metabolism?


The reason is that you need to be prepared for what lies ahead. Boosting your metabolism is a serious business. It is not like a quick-fix diet where you need only exert effort for a few weeks – and for some diets, even for a few days.


Boosting your metabolism is about changing your lifestyle and habits. Though you may choose to start with small changes, you will still be changing the way of life you have become used to – and it may feel uncomfortable at first. Boosting your metabolism requires discipline and consistency in your actions. And since you are expecting long-term results, you are likewise expected to make a long-term investment.


From here on, please look at the advice I will be presenting as an entire package or program. You cannot do only some of them and still get the same results. The tips here follow the gestalt principle – the whole is greater than the sum of the parts. Trust that the components of the program all work harmoniously to deliver your desired result.


So now I want you to close your eyes and imagine yourself – really imagine! – what you will be like after this program has started to take effect on you. How will you look? How will you feel?


Then, do the same process for your expectations after three months, then six months – or even a year, if you can. Note the differences you see and feel.


It’s a good idea to write down your expected outcome. This will help you get through the program, especially when you are having a difficult time sticking to the changes you previously committed to.


Congratulations! You have just begun with the end in your mind. This will greatly help you along the way to your goal of firing up your metabolism.



Chapter Four



As I mentioned, please treat the advice you read here as an entire program in which you will need to apply all the components in order to boost your metabolism.


First, we will talk about exercise, as this is perhaps the most crucial element in the program. Exercise done right can greatly contribute to increasing your BMR. Here, you will learn how to exercise smart, and not always hard, as some fitness programs might advise. We will be talking about the importance of building muscle mass and applying the right intensity to exercise.


The second section is about eating right – not about eating less, as some weight loss programs would advise – but eating smart. You will learn that the results you get will not only come from the food you eat, but how and when you eat as well.


The last section is about coping with stress. Some might see little importance in this section. Know, however, that stress is a real and strong impediment to boosting your metabolism. Bear this in mind as you read through this section.


Take time to absorb each piece of advice. You can start applying the advice here little by little, but with the intention of putting it all together once your body has adjusted.



Fast Metabolism Fuel #1:



Notice that I mentioned smart, not hard. Though some exercises here may be high-intensity and may indeed be hard for you, you need not work as long and as hard as you may think. The goal here is to fire up your metabolism with an exercise program that takes the shortest time and the least effort possible without sacrificing results.


The two elements in this exercise program are strength and resistance training for building lean muscle mass and interval training for speeding up the metabolic process in general.


Strength and resistance training


The exercises under this training program are designed to literally build strength and resistance, as the name suggests. Tension is applied on the muscles to achieve this. The end result is increased muscle mass in your body.


Building muscle is important as more muscle in your body means more calories burned. Fitness trainer and consultant Robert Reames gives a perfect analogy by calling muscles fireplaces in the body that burn fuel – meaning calories. So the more fireplaces, the more fuel burned. For every pound of muscle added to your body, 40-50 calories more are burned per day.


Women need not worry about gaining large, unsightly muscles – your bodies are different from men. Your muscles will only add definition to your shape and in fact, make you look sexier.


While building muscles are usually associated with weight training, this is not always the case. There are in fact several exercises that do not require weights at all. If you are on a tight budget, you can in fact do exercises with no weights at all. For best results, though, do a combination of strength exercises with equipment and without equipment.


For clear differentiation, let us discuss weight lifting exercises first.


         Weight lifting is a convenient muscle-building exercise as it applies tension to your muscles through an external source, the weights. You can also easily measure your progress as the number of pounds or grams is indicated on each weight. As your body adjusts and strengthens, you can add more weights or replace your current weights with heavier ones.


To determine how many grams or pounds your weights should have, try them out first. The best weights for you are those that put tension in your muscles but do not make you feel fatigued.


The best exercises for achieving faster results for boosting metabolism are those that work several muscles in your body together. It’s not a problem if you want to focus on a particular muscle, though, for example, if you want to tone or sculpt a specific body part.


There are many weight-lifting exercises you can choose from to include in your routine, but here are some basic examples:


  1. Bench press – This is a multi-joint exercise, working the major muscles of the shoulders, chest and triceps. To do this, lie on a bench and hold the weight over your chest with your elbows bent at 90 degrees. “Press” the weight up until your arms straighten, then lower it slowly back to your starting position.


  1. Chest fly – This works the chest, with an emphasis on outer muscles. Lie on a bench with your weights held overhead, palms facing inward. Lower the weights to your sides up to shoulder level, with your elbows slightly bent. Slowly bring the weights up, back to starting position.


  1. Bicep curl – This is one of the most basic weight lifting exercises. This puts effort on the biceps, as the name suggests. To do this, hold the weights with your palms facing out. Bend your elbows to bring the weights to your shoulders without touching them. Slowly lower the weights down, but do not straighten the arm out totally to keep a level of tension.


  1. Concentration curl – This also works the biceps. Kneel on one leg using the leg opposite the hand you are working with. Hold one weight with your working hand and put the other hand on your waist. Place the back of the upper arm of your working hand on the inner thigh of the other leg. You can lean into that leg to raise your elbow a little. Raise the weight to the front of your shoulder and then slowly lower the arm until almost straight.


  1. Overhead press – This works the shoulder muscles. Stand or sit straight and hold your weights with your elbows bent and your hands in front of your eyes. Bring the weights over your head while keeping your back straight. Slowly bring the weights down to starting position.


Strength exercises without weights can be combined with weight lifting exercises for your routine.


Here are some examples:


  1. Squat – A squat is a multi-joint exercise working the hamstrings, quadriceps, gluteals, and the lower back. In fact, this is one of the most effective strength exercises without weights. From a standing position, slowly lower your body until your knees bend at a 90-degree angle. Keep your feet flat on the floor while doing this. Return to a standing position slowly as well.


  1. Pushup – This is also a very typical but effective strength and resistance exercise. While the basic one works well, adding complexity can work more muscles.

For example, you can do pushups between two chairs. These work the chest and the triceps. Place both feet on a stable chair and then place both hands on separate chairs. The two chairs your hands are resting on can have a gap of 60 centimeters. The chair with your feet should align with the middle of the other two chairs. Your body should be stretched naturally from the chair at your feet to the chairs in front. Slowly bring your chest down – beyond the surface of the chairs if you can!


  1. Crunch – Yes, the basic crunch is a strength exercise, although it works mostly for the abs only. But though the crunch is well-known, not everyone knows how to do it properly. To do this correctly, lie on the floor or a mat with your knees bent and your feet flat on the floor. You may put your hands behind your head. Raise your upper body – but lead with your chest – upwards until you feel your abs contract. To keep the tension, do not raise your body up to 90 degrees. Again, to keep tension, when you bring your body down, do not let it rest on the floor. Instead, keep yourself a bit elevated from the floor.


For variety in exercises and for working different sets of muscles, you can also try working out with different equipment like exercise balls.

In planning your routine for strength exercises, refer to the body’s muscle groups below and determine which you want to work on. Remember, though, that multi-joint exercises are still best to achieve faster metabolism.


  1. Biceps – These are found at the front of your upper arm.


  1. Triceps – These are at the back of your upper arm.


  1. Deltoids – These are the caps of your shoulders.


  1. The Pectoralis major – This is the large, fan-shaped muscle on the front of your upper chest.


  1. Rhomboids – These are muscles in the middle of your upper back and located between the shoulder blades.


  1. Trapezius – This is on your upper back, sometimes called ‘traps.’ The upper trapezius, in particular, runs from the back of your neck to your shoulder.



  1. Latisimus dorsi – These are large muscles that go down the middle of your back. When exercised well, they give your back an attractive V shape, giving the illusion of a smaller waist.


  1. Lower back – This comprises the erector spine muscles that enable back extension. This also helps in maintaining good posture.


  1. Abdominals – Of course! This is where the belly fat usually goes, the flab you want to banish forever. The abdominals are composed of the external obliques, which trace paths down the sides and the front of the abdomen, and the rectus abdominus, a flat muscle running across the abdomen.


  1. Gluteals – Also called “glutes,” the main muscle here is the gluteus maximus, the muscle on your buttocks.


  1. Quadriceps – These muscles go up the front of your thigh.


  1. Hamstrings – These are on the back of your thighs.


  1. Hip abductors and adductors – These are located at your inner and outer thigh. Abductors are on the outside, moving the leg away from your body. On the other hand, adductors are on the inside, pulling the leg to the center of your body.


  1. Calf – The calf muscles are on the back of the lower leg. The two calf muscles are the gastrocnemius and the soleus. The former gives the calf a stable, round shape while the soleus is a flat muscle below the gastrocnemius.


After choosing your exercises, you must think about the level of intensity and the duration of your exercises. The number of repetitions and sets actually depends on your level of tolerance –  fatigue is a sign that you have overtaxed yourself. Let yourself feel the “burn” in your muscles or the soreness but do not push yourself more than you can go. In general, though, the American College of Sports Medicine recommends three sets or more of strength exercises with six to eight repetitions for each set for building muscle. If you are a beginner, though, it may take time before you reach this level. Not more than a 45-second rest should be taken between sets for best results in increasing metabolism.


Your exercise routine can last for only 30 minutes or less and still achieve optimum results.


At this point, I want to emphasize that strength and resistance exercises are the best and healthiest way to build muscles. Do not ever look for shortcuts, like performance-enhancing drugs or steroids with growth hormones. While they may help increase your muscle mass, they can have side effects such as heart attacks, liver damage, and even premature death. It is best for you to stick to the healthy and proven methods in building muscles.


The benefits of strength exercises are also numerous and not merely confined to boosting metabolism. They lower blood pressure, improve balance and flexibility, increase your stamina for other activities, and reduce your risk of injury – as these are strength exercises, they in fact strengthen your muscles and bones!


Interval training


Yes, these exercises are about “intervals,” particularly the intervals of high-intensity exercise and rest. In this training, you do a cardiovascular exercise at the highest intensity you can manage, then shift to a moderate intensity, do high intensity again, then moderate, and so on. Reames calls this “metabolic burst” training, as the sudden burst you do in the high-intensity exercise also results in a burst of calorie-burning. Because of the sudden “burst” you give to your body, it also suddenly releases energy. The rest period, meanwhile, is essential for the body to get rid of the waste products in the muscles you are using in the exercise. It is important to keep a moderate intensity of exercise and not go into total rest. This is to ensure that the release of energy is continuous.


Interval training can be done for almost any type of cardiovascular exercise – running, biking, swimming, and more. For running, the rest period can be brisk walking; for biking and swimming, the activity can be done at a slower but moderate pace. The high-intensity and moderate-intensity exercise can also be slightly different. For example, the high-intensity exercise may be briskly walking up the stairs while the low-intensity exercise may be brisk walking on a flat surface.


Each interval should last between one to four minutes. The rest period can be shorter or longer than your high-intensity exercise, depending on your condition. Doing your interval training routine for a total of 30 minutes already achieves optimal results. Just ensure that your moderate-intensity exercise really still has intensity while allowing your body to rest for the next burst of high-intensity exercise. Perform your personal best for the high-intensity exercise – being almost out of breath is a good sign.


A more accurate way of determining the highest level of intensity you can manage is by calculating your maximum heart rate. To get your maximum heart rate, simply subtract your age from 220. During exercise, a heart rate monitor will come in handy although this is optional. To monitor your heart rate manually, find your pulse in your wrist then count the number of beats within six seconds. Put the number zero at the end of that. If you counted 16 beats, your pulse rate is 160 beats per minute. Your pulse rate after high-intensity exercise should be 75-85 percent of your maximum heart rate. Your pulse rate during moderate-intensity exercise should always be greater than your resting heart rate, or your normal heart rate when you are not doing any exercise. Again, to get your resting heart rate, get your pulse rate while you are not doing exercise.


For those who want to boost metabolism primarily to lose weight, here’s the good news: after a few weeks of interval training, expect even your normal exercise with moderate intensity to burn more fat than usual.


A study by exercise scientist Jason Talanian supports this claim. After seven interval workouts distributed over two weeks, subjects increased their fat burning by 36 percent through normal cycling exercises only.


Also, according to Reames, after interval training comes the “metabolic afterburn” – this means that your body continues burning calories for 46 hours after your workout.


Interval training sure beats normal cardiovascular training. Also, normal cardiovascular exercise usually takes longer as the objective is endurance. Contrast this with interval training which only requires 30 minutes or less and which delivers significant results in just a few weeks.


Putting it all together


While you will be choosing your specific exercises for the strength and resistance training and interval training, I will be recommending an exercise schedule and giving you tips for your best application of the exercises.


Below would be the best weekly schedule for your workout:


Day 1: Strength and resistance exercises

Day 2: Interval training exercises


Day 3: Strength and resistance exercises


Day 4: Interval training exercises


Day 5: Strength and resistance exercises


Day 6: Interval training exercises


Day 7: Rest


As you can see, strength exercises and interval training are done on alternate days. This is to facilitate recovery of the muscles you use. Do not ever, ever do your strength exercise workout right after your interval training workout – this will slow down the process of muscle building.


One day without exercise during the week is also crucial for your body to make a full recovery.


Again, I would like to emphasize that you should never push your body to fatigue. Doing so would trigger a stress response in your body, which may have serious effects on your metabolism. (The link between stress and metabolism will be discussed in a later section). Also, make sure that you breathe normally throughout the exercises so that your body is not stressed.


Always perform warm-up exercises before your routine and cool-down exercises after. For a warm-up, a cardio of moderate intensity and arm circling would be a good example. For a cool-down, a total body stretch will relax your muscles. Breathing exercises will also help in relaxing.


You can apply variety to your exercise routines to work different muscles and for your own enjoyment, especially if you get bored with the same exercise routines.


Metabolism Masterclass Checkpoint: Before we proceed…


Here are some more things to think about as you plan your exercise program to fire up your metabolism:


  1. Age does not matter. Yes, whether you are 20 or 60, you can trust that the exercise program we discussed will work for you. For older people, your interval training may not be as intense at first, but after some time, you just might be surprised how far your body can go. Looking at strength and resistance training in particular: here’s something for older people to consider: a scientific study conducted at Tufts university shows that age is not an obstacle to building muscle. In their study, 87- to 96-year-old women who underwent an 8-week strength training program tripled their strength and increased their muscle by ten percent.


  1. Other exercise is good, but… I recommend you apply the exercise program discussed here. While it is true that any physical activity burns calories, it only has a one-time effect. The exercises here, however, are guaranteed to have a long-term effect. Also, endurance training is good, but you will get more and faster results from interval training.


  1. More exercise does not mean faster metabolism. Logically, more exercise means more calories burned. But as your goal here is a long-term increase in your metabolism, you should not be obsessed by how much you exercise but on the quality of your exercise. Again, this deserves repetition – do not push yourself beyond your limits as it will drive your body into a stress reaction. Stress has a serious effect on metabolism.


So now you know the best exercise program to fire up your metabolism. But don’t stop reading just yet – exercise is only one part of your journey to a faster metabolism.






Fast Metabolism Fuel #2:



Food is your main fuel for energy – it gives your body the calories it processes to burn or to store energy. The right food, the right amount, and the right time in eating will give you the best results possible for your metabolism.


For all those who are trying to lose weight, you need to know that eating to boost metabolism is radically different from traditional weight loss diets. In traditional diets, calories are your enemy and you have to monitor your calorie intake, but the opposite is true for the fast metabolism diet. Calories are now your friends – the good calories, at least.


Remember when we talked about exercise? The more muscles you build, the more calories you burn. And after you’ve done interval training for a while, your body also burns more calories. So to keep up with the calorie burning, you actually have to eat more. You will understand this better later.


Nutrients to Befriend


Carbohydrates are one of the most essential nutrients for firing up your metabolism. They are the most basic fuel for the energy you consume for physical activities. If you exercise regularly, carbohydrates are necessary. But if you are building muscle, carbohydrates are crucial. As you progress in your muscle building and interval training, you need to increase your carbohydrate intake. As your body burns more energy, it will need more energy from carbohydrates. If the carbohydrates you consume are not enough, your body will turn to your muscle mass and get its energy there. Yes, your hard-worked muscles will be wasted if you do not consume enough carbohydrates.


More than 50 percent of your calorie requirements should come from carbohydrates.


There are two types of carbohydrates – simple and complex. Simple carbohydrates are easier to digest and absorb compared with complex carbohydrates. If we are to consider the thermic effect of food which also contributes to faster metabolism, complex carbohydrates are the way to go. And usually, complex carbohydrates are the healthy types of food while the simple carbohydrates are usually the processed foods loaded with preservatives and artificial sweeteners.


But simple carbohydrates should not be neglected entirely. Healthy sources of simple carbohydrates are honey, milk and fresh fruit juice.


For complex carbohydrates you have a wider range of options. See the table below for some examples.


Grains and Cereal Root Crops Vegetables
Oatmeal Potato Broccoli
Whole Wheat Bread Sweet Potato Cauliflower
Whole Wheat Pasta Taro/Yam Cabbage
Brown Rice Manioc Eggplant
Bran Cucumber
Corn Green Peppers
Bean Sprouts



Yes, carbohydrates are not all grains and root crops. We have fibrous carbohydrates as well – the vegetables. The fiber, though not absorbed by the digestive system, helps in the thermic effect. Fiber also cleanses the body and thus ensures its smooth functioning, including the enzymes and hormones for metabolism.


Protein is another essential nutrient in the diet for faster metabolism. Protein is processed by the body into amino acids, the building block for cells – and consequently, muscles. And, like complex carbohydrates, protein also has a thermic effect as it takes a long time for the body to break it down.


Below are some healthy, excellent sources of protein:


  1. Chicken – Go for the breast, as it has the highest amount of protein. Drumsticks are also good, though not so high in protein. Just remove the skin to get rid of saturated fat and cholesterol.


  1. Fish – This is good protein without the bad, unlike red meat. Aside from having a high protein content, it is also good for the heart, particularly coldwater fish like salmon and tuna.


  1. Eggs – Very rich in protein and affordable too. Eggs contain all the essential amino acids for growth. Contrary to what some may think, the high protein content comes mostly from the egg white and not the egg yolk.


  1. Milk – This is a must for anyone who wants to build muscle. It is no wonder that babies and toddlers are given milk for growth. So learn from your childhood and drink milk.


  1. Whey – Though not a natural whole food, whey is very high in protein and is also healthy. It is a staple among body builders. Whey is sold as protein powder.



Fats are also essential for fast metabolism. Now, this may raise a few eyebrows, especially among those who have tried conventional weight loss diets. This is where the fast metabolism diet, again, sets itself apart. While too much fat – especially unhealthy fat  – is bad, a small amount of healthy fats helps hormones responsible for metabolism to continue performing well. Diets low in fat lead to poor hormone production, and thus, slower metabolism.


When adding fats to your diet remember to keep them in their proper place: at the top of the food pyramid. Healthy sources of fat are olive oil, avocados, sunflower seeds, and nuts.


As with fats, calcium helps release hormones that boost metabolism. Milk, of course, is the best source of calcium. Yogurt is also high in calcium and has other health benefits as well.


“Nutrients” to Avoid


Avoid empty calories like the plague. These come from refined, highly processed foods – usually the simple carbohydrates that are not natural whole foods. Why empty calories? They fill you up but give little or no nutrients. What’s more, these foods usually contain a lot of sugar – and too much sugar seriously affects the metabolism.


Just to drive home the point, below are examples of foods with empty calories:


Chocolate bars
Soft drinks
Fast food
Flavored drinks
White bread, rice and pasta



Too much caffeine is also not good for your metabolism. It triggers a stress response. So go easy on the coffee.


Other Recommended Foods


  1. Spices – Cayenne pepper and red hot pepper, in particular, contain capsaicin which is said to raise metabolism up to 25 percent for three hours.


  1. Green Tea – It’s not all about antioxidants. Taken regularly, green tea can increase the thermic effect of food. Research from the University of Geneva shows that green tea speeds up fat oxidation in addition to boosting metabolism. Green tea also has less caffeine than coffee, whose caffeine level may greatly affect metabolism. For those who do not like the bitter taste, green tea extract is available in capsule form.


  1. Soy – A study conducted by the University of Illinois shows that ingesting soy protein increases metabolism. The soy protein was injected, though, and not fed to the subjects. While the study is not 100 percent conclusive, taking soy, with its healthy protein and immunity-building properties, will not hurt.


Water is life – and fuel – for metabolism


The old advice holds true for overall health as well as metabolism – drink at least eight glasses of water a day.


Dehydration affects metabolism through a drop in body temperature. This drop triggers your body to store fat to help increase or maintain your body temperature.


Also, as you will be doing more exercises, you need water to keep your energy levels. If you sweat a lot, you should drink more water – even more than the eight glasses.


Water cleanses the body of toxins and thus enables body processes to proceed smoothly, including metabolism.


Timing is key in eating


Even though you are consuming the right foods, your results will be compromised if your timing is not perfect. Follow the advice below and you will get the best results.


  1. Eat several meals a day, every two and a half hours to three hours. To really maximize the thermic effect of food, you need to eat more than the usual three meals. Eating every three hours will allow the thermic effect to last you throughout the day, as it takes between two and a half to three hours to digest food while protein broken down to amino acids stays for three hours in the bloodstream. For the exact number of meals, the magic number for men is six while it is five for women. Men require 600-900 more calories every day than women.

Do not go over your optimal number of meals, especially through late night snacking. When you are asleep, your body has a difficult time digesting. Also, the calories from your last meal are stored as fat. Keeping the last meal light and easier to digest compared with the earlier meals is recommended.


  1. Always eat breakfast. Your body has been in starvation mode during your sleep time. To get your metabolism up and running again, start the day right with a healthy, hearty breakfast. The later you eat your first meal for the day, the later your metabolism starts.


  1. Do not skip meals. Under no circumstances should you skip meals, especially the three basic meals. If you have a busy schedule and have a hard time snacking, keep “emergency” foods within your reach, like whole wheat crackers and bananas. During particularly hectic days, just a few crackers or one banana would suffice as a snack to keep your metabolism running. A fresh fruit shake or a protein shake would also be enough.



  1. Take one snack or meal after your workout. A meal or snack with protein and carbohydrates taken within one hour after your workout for the day helps in the recovery of your muscles and the building of new ones.


  1. Do not eat less than two and a half hours before bedtime. Though metabolism still happens while sleeping, digestion will be difficult and your calories will most likely be stored as fat in your body.




Sample meal plans


Below are two sample meal plans for a day. The key in each meal, particularly the main ones, is to combine protein and carbohydrates. Portions depend on your personal daily calorie requirements. Remember, though, that carbohydrates should have the biggest share in your diet – and these include hefty servings of vegetables! – followed by protein. Calcium is also essential. Fats are the least priority. You can include green tea with your meals – six cups throughout the day is best.




6 AM – Meal 1

Oatmeal with banana slivers
Poached egg

9 AM – Meal 2

Protein Shake

1 PM – Meal 3

Skinless chicken breast drizzled with olive oil
Brown rice
Steamed broccoli
4 PM – Meal 4
Green beans


7 PM – Meal 5

Salmon fillet
Sweet potato




6 AM – Meal 1

Egg white pancakes (only one or two yolks can be added)

Choice of fruit/s – banana, blueberry and/or strawberries

9 AM – Meal 2


Choice of fruit

1 PM – Meal 3

Vegetable curry
Brown rice
4 PM – Meal 4
Fruit salad with greens and grilled chicken

(Note: dressing should ideally be vinaigrette, with olive oil)

7 PM – Meal 5

Chili (made of turkey, kidney beans and salsa)

Steamed vegetables


Milk can be taken as a last “meal.”


These meal plans are here just to give you an idea. Create your own, but remember the principles. You can also change the times here, but remember not to eat too late at night.


Metabolism Masterclass Checkpoint: Before we proceed…


Below are just some caveats and some things to watch out for in eating and nutrition for faster metabolism:


  1. Some foods can only take you so far. Spicy foods and green tea do have some effect in boosting metabolism, but only as an addition to a diet already rich in protein and carbohydrates. Relying on these alone for your diet for faster metabolism is not enough.


  1. Some foods won’t take you there at all. Grapefruit especially is popular among dieters as its high acidity is perceived to burn fats. However, there is no scientific proof for this.


  1. No supplement will boost your metabolism. To those who are taking supplements to boost your metabolism, you may just be wasting your money. Again, there is no scientifically proven link between supplements and faster metabolism.


  1. Diet pills are a no-no. For those who want to lose weight, some diet pills may burn some fat and control your appetite. However, they do NOT boost metabolism. Also, the downside of diet pills is that once you get used to a certain dose, you need to take more to get the same effect as before. A few of those diet pills out there may indeed boost metabolism, but can have serious side effects. Read the box or container carefully. Better yet, consult your doctor. Looking at the adverse effects diet pills can have, wouldn’t you prefer to boost your metabolism the natural way? You will look and feel better.


We are now on the last leg of the program to fire up your metabolism. Keep reading!









Fast Metabolism Fuel #3:



You might be wondering what the purpose of this section is – isn’t stress supposed to be a daily, ordinary part of life? But that is just the point. We now live in a fast-paced culture driven by urgency and deadlines. The more things you get done in less time, the better. Work, family and recreation have become a balancing act. Tension, worry, anxiety and fear are all too common. Emotional problems like failure in marriages, deaths of loved ones, or simply troubled relationships are accompanied with pressures from work.


Stress, especially prolonged exposure to stress, can seriously affect your metabolism, as well as your overall health and well-being.


The stress and metabolism link


There is a hormone in our body called cortisol, which aids in certain body functions. It aids regulation of blood pressure, release of insulin for blood sugar stability, increase of immunity, and proper metabolism of glucose. Small increases of cortisol can be beneficial, resulting in a quick, healthy jolt of energy and immunity, heightened memory, and a higher pain threshold.   However, when too much cortisol is released or if it is released too often, it results in the following:


Blood sugar imbalances
Higher blood pressure
Decreased immunity
Lower cognitive performance
Decrease in bone density
Decrease in muscle tissue



Cortisol particularly stimulates amino acid release from your muscles to be converted to glucose that will serve as an energy source for your body to cope with stress. Yes, your hard-earned muscles are at the mercy of cortisol if you don’t control its levels in your body.


The release of cortisol is mainly triggered by stress, whether physical or emotional in nature. Remember what we talked about for your exercise routine?  Do not overtax yourself as it triggers the body’s stress response.


Stress is also harmful to the body as it leads to the production of more acid than the body needs. Our bodies usually have an 80 percent alkaline and 20 percent acid balance. More acid in the body will upset that balance. Too much acid decreases your immunity and makes you more vulnerable to illness. Too much acid also affects body functions, including metabolism.

You can effectively cope with stress and keep your cortisol levels healthy and stable, though. When your body goes into the stress response, it is important that you help it go into the relaxation response.


Ways to de-stress


There are many ways to de-stress, as there are many causes of stress. Pick the ones to your liking.


For “re-charging:”


  1. Aromatherapy – This is particularly effective to let your stress during the day dissipate. Lavender and mint essential oils have excellent relaxing properties. A few drops mixed with water on your oil burner will suffice. You can also combine aromatherapy with meditation. As the aroma envelops you, feel it slowly sucking in your tiredness and worries. As the aroma leaves later on, imagine that your tiredness and worries are also going away with it. You can also briefly relax with aromatherapy during work. Put a few drops on a piece of tissue paper and inhale. Close your eyes while doing this.


  1. Massage – This is also aptly called touch therapy. A massage is also beneficial as it loosens the muscles and joints that may have tensed up due to continuous stress. Back muscles are particularly susceptible to this. You can also combine massage with aromatherapy – you can ask the masseur or masseuse to use essential oils for your massage. Peppermint is particularly excellent. Aside from its aroma, it has a cooling effect on the body when used as massage oil.


  1. Music therapy – Put some gentle, relaxing music on your player, sit or lie in a comfortable position, close your eyes, and let the music wash over you. Imagine it washing away your worries, fears, and anxieties. A good alternative to soothing music is the sounds of nature, like ocean waves. Recordings of nature sounds are available in music stores. If you find you enjoy relaxing on the beach, then bring the beach home with you through a recording of ocean waves.


  1. Imagery – Imagine that you are a kite slowly rising and floating through the air. You float in the bright blue sky in perfect balance and harmony with the wind. After some time, feel yourself slowly gliding downwards and then softly touching the ground. The above imagery is particularly helpful not only for relaxing but for simulating a good response to stress – notice that the motion of the kite is in harmony with the wind, when the same wind can also make the kite spin out of control.

Another imagery technique is to imagine a beautiful scene from nature like a mountaintop, a secluded island, or a tropical rainforest. Imagine yourself, from a first-person perspective, walking through the place and taking in all the beauty.

You can vary the place you visit every time you use this technique, or you can pick one and make it your sanctuary – the place you flee to during moments of stress.


For the long-term:


  1. Think positive! – Thoughts greatly influence your health and well-being. Your thoughts can actually manifest into reality, as maintained by philosophers, contemporary speakers and even scientists. So bad thoughts can manifest negatively, while positive thoughts manifest positively. So if you are going to think, you might as well think of pleasant things. If you have anxieties over something, like an upcoming presentation for work, imagine yourself – from the first-person perspective – giving an excellent, flawless presentation. Imagine the reactions of your audience. Feel the feelings as if you were there already. Images are more powerful than words, so apply the same principle to your thoughts.


  1. Let go of negative feelings. Wallowing in negative feelings equals more acid in the body. No wonder tension and fear lead to heartburn or indigestion while chronic worry and/or resentment makes you more susceptible to high blood pressure.

However, do not suppress your feelings, even though some may appear irrational to you. Doing so also leads to higher acid levels in your body. Feel the feeling, express it through healthy catharsis in a safe environment if you feel the need to (e.g. screaming into a pillow) – and let it go. Yes, the key here is to let go. Do not dwell on negative feelings.


  1. Meditate daily – Make meditation a habit. In the long term, meditation brings you peace of mind and makes you more able to cope with stress. It need not be a complex meditation – stillness and emptiness of mind is the key. Sit in a comfortable position and breathe slowly, deeply. Focus on each part of your body and feel it release its tension. After you feel sufficiently relaxed, you can silently repeat a simple word with no particular emotional attachment for you – for example, you can say “tree.” Or, you can actually say a letter, like a. Repeat this word or letter in your mind for about one minute. Then sit still and let thoughts come to your mind. Observe your thoughts as if you were apart from them, as though they were another person’s thoughts. This is so that you do not dwell on any thought. Just objectively, naturally, allow any thought to enter your mind then leave. If you reach a state of emptiness, where you feel you are thinking about nothing, congratulations! It may take some time for you to reach this point, though.


  1. Take up yoga. Not only is this an excellent stress-buster, it also directly fires up your metabolism. The endocrine system and the thyroid help regulate metabolism. Yoga has many positions which give a healthy twist and compression to your endocrine organs, thereby strengthening them for metabolism.

For relaxation from stress, though, a good yoga position is the corpse pose. As its name instructs, you should lie like a corpse. Release all tension from your body. The corpse pose is actually a good ending to your yoga routine.


  1. Plan ahead – If the cause of your stress is recurring, plan ahead. After you have identified the cause of your stress, ask yourself if there is any way you can avoid it. For example, one cause of your stress may be the morning rush-hour traffic. To be relaxed while you are on your way to work, you have to leave early. Then you remember you watch television every night, sometimes late into the night. To avoid stress in the morning, you conclude you can decrease your television time and go to sleep earlier the night before.


By the way, if your body is subjected to stress such as long working hours, you should modify your diet while still keeping the principles of the fast metabolism diet. You especially need Vitamin C, as this helps the body cope during stress. Load up on citrus fruits and strawberries. For vegetables, sweet red pepper is an excellent source of Vitamin C. Other than that, your diet remains the same – load up on complex carbohydrates, particularly fibrous ones and take in protein.


Why sleep is important


Sleep is the time your body fully recovers from your workouts. This is also the time that your muscles grow – yes, they do not grow during your workout but while you are in bed. With little sleep, your muscles grow very little even if you put in much effort in your workouts.


Lack of sleep will also prevent your body from being in top form and will thus also affect your energy for workouts. You might find yourself getting tired easily even after a few sets or reps.


Also, scientific studies show that lack of sleep affects carbohydrate metabolism. Glucose is not metabolized as much, resulting in increased hunger and decreased overall metabolism.


It is important for you to get at least eight hours of sleep every night for the body to fully re-charge for the next day. Although people’s circadian rhythms may differ, the normal circadian rhythm is 10 pm to 6 am. This is the best period for muscles to grow. So sleep early to increase your metabolism!


Metabolism Masterclass Checkpoint: Before we proceed…


For some, de-stressing may be the most difficult part of the program to boost metabolism. What if stress has become so much a part of your daily life that making serious changes in your lifestyle is difficult? You can take things slowly. The least you need to do, though, is to find some quiet time to yourself every day. It can be as little as ten minutes. Use those ten minutes to just relax and meditate.


Meditation goes a long way. Even ten minutes every day helps you cope better with stress.  Studies show that people who meditate regularly are less stressed and are more able to meet life’s demands. If there are times you cannot avoid staying up late, catch up on sleep on the weekend. Don’t let your sleep “debt” accumulate. Sleep “debt” leads to poor cognitive function and poor health overall. Your body processes don’t function as well as they should – and that includes metabolism.  Take time to de-stress. It not only boosts your metabolism but also improves your health in general.


So now you know the entire program. But we are not through just yet!


Chapter Five



You have learned all you need to do – now is the best time to start.


In sum, you have learned that metabolism is the process of converting calories into energy for storage or immediate use. You now know that metabolism is an essential body function, working every second of your life – even while you are sleeping. And you now know the overall metabolism formula – basal metabolism + physical activity + the thermic effect of food, as well as what factors influence the rate of your metabolism.


Now you already have the knowledge on how to boost your metabolism:


Exercise smart


  • Build muscle through a combination of strength and resistance exercises with weights and without weights. Use exercises that work the most number of muscle groups possible. (2-3 sets, with 6-8 reps each)


  • Increase calorie-burning through interval training with cardiovascular exercise. Alternate high-intensity exercise with moderate-intensity exercise. (30 minutes, with one to four minutes per interval)


  • Do the two exercises on alternate days throughout the week. Allot one day for total rest with no exercise.


Eat right


  • If less is good for traditional weight loss diets, more is good for the fast metabolism diet.


  • Stock up on carbohydrates and protein, as these are the driving forces of metabolism.


  • Include calcium and healthy fats in your diet.


  • Timing is important.
    • Always eat breakfast to kick off your metabolism for the day.
    • Eat five to six meals in a day, every two and a half to three hours. Never skip meals.
    • Drink at least eight glasses of water a day.
    • Take one snack or meal within one hour after your workout for the day.




  • Re-charge through “sensation therapy” (aromatherapy, massage and music) and imagery.


  • For long-term improvement, meditate daily, take up yoga, and think positively. Do not dwell on negative feelings. Plan ahead to avoid stressful situations.


So there you have it. What you now need to do is “excuse-proof” your fast metabolism program to ensure you get the best results. In times when you feel little motivation, go back to the scene I asked you to visualize – yourself, after going through the program. Though people’s bodies differ, you will most likely notice the results in just three or four weeks – or even two weeks.

Good luck! Cheers to a healthier, better you!

Lose Weight Fasting


The idea of fasting is still tied to the spiritual and religious practices. When we first heard about fasting, we immediately relate the term to the Catholics who practice this during Lent or to Muslims during Ramadan. In ancient times when people fasted they believed that doing so would improve their clarity of thought and bring spiritual enlightenment and inspiration.

In fact, many people who fast relay a feeling of being more removed from the physical and a more spiritually focused consciousness. It should be reflected however, that having strong values is integral to this – as mental attitude is huge part of one’s sense of the world.


Most would consider fasting as a spiritual enlightenment. But what is really behind fasting that those who practice it have an aura of well contentment and happiness. Those who practice them don’t seem to have the effect of the environment on their physical outlook.


A few of us have tried fasting but not everyone understands its concept and benefits therefore the more we need to know on the subject to fully grasp its benefits.


For those who already are in fasting, you’re further given the insights of fasting. The benefits to be fully enjoyed, one must accompany it with healthy lifestyle and healthy eating habits. Fasting is useless if we don’t have the two to accompany it with the two.


As you read on, you will find a lot of information on the topic. And you near the end of this, you can be assured that you will learn more than what you expect. Then perhaps see that change you always wanted.


Take note however that results will vary with each person as each and every one of us response differently. Two people can be subjected to the same conditions and their reactions can be quite different. So never compare your results with another, what is important is that you feel that positive change in your body, mind and soul.


“In my opinion, the greatest discovery by modern man is the power to rejuvenate himself physically, mentally, and spiritually with Rational Fasting.” The Miracle of Fasting by Paul Bragg, ND, PhD


Our Body


The body is a physical structure of a living thing. It is made up of cells, tissues, organs and systems that work hand in hand. They form a complex system of relationship that the absence of one greatly cripples the entire body. The loss of an eye makes it hard for our other systems to grasp the events happening around and must rely to the remaining senses.


Our body is one wonderful machine, a wonder of science.  The complexity of it and how it is able to perform so many things at a time often leads it to being called the “wonder machine”. It never runs out of battery, it could do work all by itself, it could even process different applications, it could come up with solutions and so much more.


Our body could do so many things that almost each and every single one of us are testing and pushing our bodies to the limit. We defy the laws set by nature about caring for our body. And when our body seems to be slowing down, we simply revive it with caffeine over and over again even to the point of overloading ourselves with it.


We are in touch with our body that we know what it’s capable of and sad to say, this knowledge led to the abuse of our body through the years. We eat like there is no tomorrows because we perfectly know that the body will simply digest, absorb and excrete what we eat. We drink and smoke because we know that our body has its defence system working round the clock. We drink medicines anytime we want because we know that our body could take them.


Yet do we also know that too much abuse of what our body can do is also bad? Our body is just like any machine that once it reaches its limit, it breaks down. Too much alcohol, unhealthy food and lifestyle combined with stress is extremely harmful to our body.


As we age, the maximum capacity of our body will only reach its peak once and will decrease over time. Because of the decrease, our body becomes prone to different ailments and sickness, we become weak over time and if we don’t heed to the pleas of our aging body, this just might cause us our lives.


It must be remembered that our body should be handled with care just as we do with other things. We must always love and care for it.


 Stress and The Human Body


What is stress?  It is said that stress is a condition that almost everyone can relate in an everyday sense. Stress is not new and we are no stranger to stress. Almost everything and every where there is stress, there is stress in the workplace, at home at school and even in emotional perspective. And we must remember that stress will never give our bodies good benefits, in short stress never serve us well.


How a person reacts to stress differs. Stress is caused by different factors and with different resolutions. Our personality and emotions will determine how much the effect of stress on our body will be. Some may have higher stress threshold as compared to us. These people are able to meet up with deadlines calmly and still give positive results.


But the physical effects of stress on our body can be very damaging our emotional and physical health. While the effects are subtle, the long-term effects of stress are deadly. Even more alarming is the long-term effect of stress on our body. It very much acceptable to accept the fact that stress shortens our lives.


Increased risk of heart disease, nervous breakdowns, stomach ulcers, tension headaches, and an increased susceptibility to infection are just a few of the things that stress can do to us. No single effect of stress is beneficial to us.


Although stress in the short run can have positive effects such as the ability to react to the situation quickly and resolve it as immediately as possible, it is never good in the long run. But, almost each and every one of us lives each single day with stress and sometimes in the succeeding years.


Stress affects our health, body and mind to such great extent that we are crippled by its effects over time. Some of the signs of stress include short-temper, anxiety, impatience, low moral, temperature changes, blood pressure increase, and migraines and so on. Yet there are times when the stress is not so hard and that person has a higher threshold, the stress condition may actually be of beneficial results that will end short with a complete relaxation.


Most often than not, insomnia and depression are the most common effects of stress on us. Because of the two, our mental and physical state is affected. Likewise, our diet is affected too which leads to our low energy levels and thus making us unproductive.
















Common Ailments of The Body


As living things, we too are prone to different diseases. Despite the fact that our immune system works 24/7, it cannot battle the all the diseases that invade our system all at once. Often times the common ailments are signs of even bigger catastrophe.


Not giving due attention to the common ailments will lead to something even more dangerous and deadly. A simple cold if not treated or given attention, might progress to something worse. A cough if lingers for days or weeks could mean the patient is having lung problems.


So, what are common ailments? Common ailments are simply diseases which we are prone to suffer in our everyday life. The term arises from the fact that they are occurring commonly to almost all individuals. Most common are headaches, stomach aches, pimples, acne and the list go on.


These common ailments can be very irritating, if not disturbing for small children as they keep on coming back. This holds true for adults too. The general health of the person determines the frequency of the ailments. A person with good health and excellent immune system will most likely not be bothered with common ailments as compared to someone who isn’t.


Do not be paranoid of your common ailment not unless it’s worse than the usual one. These are not so serious and will be gone after a few days. A week of care and rest is usually enough for them ailments to leave the body. Do not immediately drink medicines on the first day. Try to observe fro other signs and symptoms. Taking medicine too early will mask these symptoms which could’ve helped in diagnosing as to the nature and cause.


There are a variety of common ailments from which people suffer from. These ailments are not very serious and can be cured by referring to some home remedies or over the counter medicines. If your ailments persist then you should immediately consult a doctor or physician.



The Common Ailments list is quite big some of them are as follows:

  • Allergies
  • Headache
  • Heartburn
  • Nasal Congestion
  • Cough and Cold
  • Fever/Flu
  • Stomach Disorders
  • Tummy aches
  • Migraine
  • Acidity
  • Constipation


They could even be prevented. Doctors, nurses and mothers alike would all agree to the tips to prevent common ailments.
  • If you are prone to cough and cold then try to avoid sitting in A. C. for long and avoid cold drinks and ice creams as much as possible.
  • If you have frequent congestion problem then try not to breathe the polluted air outside and use a mask while going outdoor.
  • Keeping yourself away from the junk food will lessen the occurrence of stomach disorders largely.
  • Maintaining a balanced diet comprising, seeds, green leafy vegetables, legumes, cereals fresh fruits, and other foods enriched in vitamins and protein will help to keep the body healthy and strong enough to fight various diseases.
  • Maintain the basic hygiene and keep yourself clean. Take frequent baths and wash the face, hands, and legs whenever you are back from outdoors. This will prevent development of germs in your body.
  • Whenever sneezing or coughing, cover the face with a hanky.
  • Maintain a proper sleeping itinerary of at least 6-7 hours and avoid stress and tension. This will help in preventing headache and other such elements. There are other significant information on the common ailments and the ways to combat it.




Unhealthy Lifestyle


It is often emphasizing that a healthy lifestyle is always the ideal one especially today that we cannot afford to be sick as the bills are very expensive.


But it has been observed that our health is degenerated and we are exposed to a lot of toxins and chemicals anywhere we go. There are toxins and chemical and we are exposed every day at work, home, in the air, and in the food that we eat and water we drink.


With the fast-paced life, we depend on processed food and fast foods. We have bombarded ourselves with medicines and drugs and with less exercise.


So, what makes a lifestyle unhealthy?


Some of the factors which make our lifestyle unhealthy are as follows:


  • Too much junk food being put into our hands especially in children’s hands. Junk food which contains saturated fat increases blood cholesterol levels and therefore increases your risk of heart disease and some cancers.
  • Life is full of stress. Modern life is full of hassles, deadlines, frustrations, and demands. Work can be a stressful place, whether in an office, a factory, or a school. For many people, stress is so commonplace that it has become a way of life.
  • We are generally dependent on medical drugs and are not aware that medical drug side effects are dangerous to their health. In the world today, many people seem to think that they just want medicines and drugs to solve their health problems; they believe they can always seek medical assistance. But what they are not aware of is that these pharmaceutical medications may have potential adverse reactions. Some drugs which are toxic to your liver and do crazy things to your health and metabolism, perhaps you obediently swallow those little poisons without considering what they are doing to your body.
  • Exposure to pollution and toxic wastes such poisonous agents from the household items. Our bodies are absorbing the harmful chemicals surrounding the environment today. It is thus imperative that we clean up our living environment as much as possible. Those regular detergents, soaps, shampoos, toothpastes and perfumes that we uses today contain many chemicals which are toxic to our bodies, some even carcinogenic.
  • Lack of exercise. Exercise always improves our fitness level. No questions asked bout this.



Here Enters, Fasting


Fasting often described by many books and experts as primarily the act of willingly abstaining from some or all food, drink, or both, for a period of time. A fast may be total or partial concerning that from which one fasts and may be prolonged or intermittent as to the period of fasting.


Fasting practices may preclude sexual activity as well as food, in addition to refraining from eating certain types or groups of foods; for example, one might refrain from eating meat. A complete fast in its traditional definition is abstinence of all food and liquids.


Over a period of time, we all know that in the absence of food makes us weak and will have detrimental effect on our body. In fasting however, this is not always the case. Water or any fluids is consumed at quantities that satisfy thirst and other during the absence of food, the body will systematically cleanse itself of everything except vital tissue.

Starvation will occur only when the body is forced to use vital tissue to survive. Although protein is being used by the body during the fast, a person fasting even 40 days on water will not suffer a deficiency of protein, vitamins, minerals or fatty acids. In the breakdown of unhealthy cells, all essential substances are used and conserved in a most extraordinary manner.

There is an unwarranted fear of fasting that strength diminishes from the catabolism of proteins from muscle fibres. Even during long fasts, the number of muscle fibres remains the same. Although the healthy cells may be reduced in size and strength for a time, they remain perfectly sound.

  1. J. Carlson, Professor of Physiology, University of Chicago, states that a healthy, well-nourished man can live from 50 to 75 days without food, provided he is not exposed to harsh elements or emotional stress.

Human fat is valued at 3,500 calories per pound. Each extra pound of fat will supply enough calories for one day of hard physical labor. Ten pounds of fat are equal to 35,000 calories! Most of us have sufficient reserves, capable of sustaining us for many weeks.

However, fasting also has its down side. Some people do excessive fasting out of intense fear of becoming overweight. Pairing this fear with mental disturbance is very dangerous and deadly as in the cases of people with anorexia nervosa.


It must be remembered that the fasting that will be discussed in this book is for the good health and well being of the individual. Never use fasting as a resort to losing weight drastically. Good results come with time.


Fasting and Its Applications


This chapter will discuss and present some applications of fasting in the fields of medicine and politics.

  • Medical application. I remembered once when a family member was to undergo surgery. Her surgeon told her to fast at least 8 hours prior to surgery. If one is not familiar why the surgeon asked his patient to fast, then know that fasting is often indicated prior to surgery or other procedures that require anaesthetics.

With the presence of food in a person’s system, it can cause complications during anaesthesia; thus, the strong suggestion of the medical personnel that their patients fast for several hours (or overnight) before the procedure. Additionally, certain medical tests, such as cholesterol testing (lipid panel) or certain blood glucose measurements require fasting for several hours so that a baseline can be established.

In the case of cholesterol, the failure to fast for a full 12 hours (including vitamins) will guarantee an elevated triglyceride measurement. Patients about to get a CT scan are required to fast as well.

  • Political application. Ever since, fasting is one tool that is used by political leaders and protesters to air out their protest, political statement or even awareness for a cause. This is often known as “hunger strike”, a non-violent method of resistance practiced by participants where they fast as an act of political protest or to achieve awareness or goal for change.

The most noteworthy events include the fasting of Gandhi and that had significant impact on the British Raj and the Indian population. In history, one “hunger strike” resulted in the death of 10 persons. It is in Northern Ireland in 1981, that a prisoner, Bobby Sands, was part of the 1981 Irish hunger strike, protesting for better rights in prison. Sands had just been elected to the British Parliament and died after 66 days of not eating.

His funeral was attended by 100,000 people and the strike ended only after 9 other men died. In all, the ten men survived without food for 46 to 73 days taking only water and salt.



Fast Facts About Fasting

In an excerpt from the book “Fasting to Freedom”, the author discusses the effects of fasting and what is being eliminated in the process. Here we are given an overview as to how fasting works and its effect on us. Its been said that the other health benefits include stress resistance, increased insulin sensitivity, reduced morbidity, and increased life span

“During a fast, a metamorphosis occurs.  The body undergoes a tearing down and rebuilding of damaged materials.  There is a remarkable redistribution of nutrients in the fasting body.  It hangs on to precious minerals and vitamins while catabolising old tissue, toxins and inferior materials. The end result is a thorough cleansing of the tube, membrane and cellular structures.  This process of cleansing and rebuilding has made fasting famous for its ability to rejuvenate, heal disease and give the body a more youthful tone.

Eliminations during the cleansing process

  • Dead, dying or diseased cell
    Unwanted fatty tissue
  • Trans-fatty acids
  • Hardened coating of mucus on the intestinal wall
  • Toxic waste matter in the lymphatic system and bloodstream
  • Toxins in the spleen, liver and kidneys
  • Mucus from the lungs and sinuses
  • Imbedded toxins in the cellular fibres and deeper organ tissues
  • Deposits in the microscopic tubes responsible for nourishing brain cells
  • Excess cholesterol. 

The Result

  • Mental clarity is improved
  • Rapid, safe weight loss is achieved without flabbiness
  • The nervous system is balanced
  • Energy level is increased
  • Organs are revitalized
  • Cellular biochemistry is harmonized
  • The skin becomes silky, soft and sensitive
  • There is greater ease of movement
  • Breathing becomes fuller, freer and deeper
  • The digestive system is given a well-deserved rest.


To heal illness, the body must pull all of its resources toward cleansing and repairing by removing appetite and reducing or stopping digestion.  Wounded animals will fast, emerging to eat only after their wounds or broken bones have healed.  This is the reason why there is little desire to eat food when sick—the body wants to focus all of its resources on cleansing.”




Fasting Our Soul, Body and Mind

Most of the experts on the field, fitness experts, doctors and spiritual experts, would agree as to the effects of fast on the soul and our body. Most striking is the article written by Gabrielle Lim when she summarized the benefits into five simple yet unforgettable sentences. In an excerpt from the article, she gives the 5 benefits.

1. Retune your digestive system

Not many people know this but fasting can be a way for you to give your digestive system a tune up. According to Dr. Naomi Neufeld, an endocrinologist at UCLA, “You re-tune the body, suppress insulin secretion, reduce the taste for sugar, so sugar becomes something you’re less fond of taking.”

What happens is that the body eventually uses up the stored sugar (glycogen) so that less insulin is needed to help the body digest food. And that gives your pancreas a rest.

2. Reduce your intake of free radicals

Mark Mattson, a scientist with the National Institute on Aging, has reported that fasting can reduce your intake of free radicals, which can cause cancer. In fact, according to Mattson, “These free radicals will attack proteins, DNA, the nucleus of cells, the membranes of cells. They can damage all those different molecules in cells.”

Even just reducing your calorie intake can have the same effects as a fast. In a study amongst rats and mice, it was noted that those who were fed very little and restricted in their food intake had a reduction in disease compared to those who were fed normal daily diets.

3. Speed up your journey to self-discovery

We are all creatures of habit. And eating, just like smoking and sleeping, is a habit. What happens during a fast is that by taking away such an essential part of your daily routine, you mess up your whole schedule. This sounds bad but it’s not. It’s really a time to reflect on your routines and give you a pause to think about how you want your life to move forward.

By fasting, you become more conscious of yourself and you can take the time usually spent eating to meditate, journal, or do any other form of reflection.

4. Increase your gratitude

How could you not be grateful to break your fast? And after each day when you do break fast, it’s a celebration. It is a celebration for a completed day of fasting, reflection, and persistence. So, rejoice and celebrate your success! Show gratitude to yourself and others.

And when you break your fast, you will be very happy to taste food again. And contrary to some beliefs, you won’t binge on food. In fact, you will be more conscious of what you allow into your body and feel gratitude for the food you receive.

5. Launch yourself into your ideal life

Sounds like a pretty big benefit for something as simple as fasting. But it’s true. When you begin your fast you can take this time to break old patterns, examine your current situation, and use it as the starting point for a whole new life.



Kinds of Fasting

Fasting can be done in many different ways. Below is a list of the different types or categories of fasting that is commonly practiced.

  • Complete Fast: In complete fast, every two hours you drink a glass of water
  • and a glass of warm water together with some lemon juice is taken an hour after. The main purpose of taking lemon juice in warm water is to prevent gas formation. If one needs some energy during this period, then a spoon of honey may also be taken with lemon juice in ordinary water also. Water of a tender coconut may also be taken during this fasting.


  • Milk-Banana diet- In his kind of fast, one cup of skimmed milk and a banana is taken alternatively three to four times a day. Added to that honey and lemon juice and lemon juice in warm water may also be taken.


  • Fruit diet: In this kind of fast, a person lives only on fruit and fruit juices. Again, in this fast, water and lemon juice in water can be continued. But his fast must not exceed 6-7 days; otherwise the body will become deficient of essential enzymes and amino acids.



  • Fruit and Vegetable diet: In such a diet, lightly boiled or steamed vegetables can also be taken besides fruits. But the use of salt must be avoided. This fast can also not exceed more than 6-7 days at a stretch.


  • Traditional Fast: In this kind of fast, a light meal is taken only once a day. This meal may contain a little of salt, sugar and fat. But one does not take any fruit, vegetables, tea, juices besides that meal. Ordinary water or lemon juice in warm water may be taken alternatively. This kind of fast is traditionally kept on full moon day or on the first day of the solar month.


  • Water Fast: You can fast from 1 to 40 days. Try to drink 2 litres of water or more per day.  The ten-day water fast has become a recommended number of days. Ten days on water will cause the same weight loss as 30 days on juice. But water fasting is far more difficult, especially if you have a fast metabolism. Water fasting cleanses the body aggressively removing toxins rapidly. Water fasting can be more beneficial than juice fasting in combating more persistent forms of cancer, cleansing the tissues more aggressively.


Water fasting demands mental preparation, the less pressure and responsibility you have during water fast the better. Think of it a holiday away form the normal patterns of living. Some recommend that the week before your fast, you drink fresh juices and eat mostly raw fruits and vegetables to cleanse the body so that the detoxification during water fasting will be less aggressive. Water fasting should always include two of three days of juice fasting before and after the water fast. This alternating between juice and water fasting is the most effective method of achieving a full cleansing through fasting.


  • Juice fast: Juice fasting is safe and can allow the body to clean itself of toxins while greatly improving conditions for health. A benefit is that your energy level is high because you are receiving sufficient nutrients from the juices, so you can carry out normal activities. A juice fast takes some burden off the digestive system and frees up some energy for accelerated healing though water fast does much better in that regard.


Also, juices can make available extra quantities of nutrients that a person might lack. Juices are easy to assimilate and take hardly any digestive energy from the body, allowing the body to put more energy into healing and rejuvenation. Packed with vitamins, minerals, living enzymes, antioxidants, photochemical, yet low enough in calories to force the body to cannibalize on its filthy waste, propelling you to vigorous physical health and clarity of mind.



Preparing To Fast

Depending on the length of your planned fast it can be helpful to prepare yourself for the change and the challenges you are about to face.

It is always better to inform yourself about fasting. Try doing your own investigation, read as much as you can on the fasting process, what are the various kinds of fasts and what you can expect as side affects. Never go into fasting if you have a pre-existing health condition. Consult your doctor if there are contrary indications with fasting and your condition.

Now, if it’s your first time to fast and have not done any fasting before, start by doing things in smaller scale. Try doing it for, lets say2-3 hours or half-day. When you decide to do it in the evening, try going to sleep without eating or the whole morning on fasting. Do immediately try the whole day fast or 1 week fast as your body will be overwhelmed with the new situation.

Try to eat one single meal a day. The preparation should also include selection of what you will be eating. It is important to abstain from something that you always like pork or beef. Try to slowly cut-down your caffeine, alcohol or smoking routine for the following days. If you’re a little bolder try to eat nothing but fruits and vegetables for a set amount of time. Whatever kind of test you can set up for yourself will give you an idea of what you will face once you jump fully into a more complete fast.

Most would agree that fasting detoxifies your body. By eating less or nothing at all your body has an opportunity to clean itself in a way it normally cannot.

Fasting is useless diet still consists of a lot of meat, processed foods, and you drink coffee and smoke. Sudden caffeine withdrawal can induce headaches if you are used to having caffeine every day. Cutting back or altering your diet days before you fast can help your body’s detoxification process be less of a shock once you get into your fast.

Everyone would agree with what one expert on fasting said, “Determine your cleanse duration and time period:  Try to arrange that your fast is in a time period where you have low activity or lobsters. Avoid heavy kinds of work if at all possible. When it comes to long fasts and inability of somebody to handle a long fast, you just do the best you can. When detoxification increases as it does during fasting, the liver, kidneys, lungs and immune system work extra hard to handle the load.”

As the purpose of the preparation is not to shock and overwhelm your body with fasting.



Stages of Fasting

Below is an excerpt from the book “How and When to Be Your Own Doctor” book, by Dr. Isabelle A. Moser with Steve Solomon, published in 1997. It clearly described the stages of fasting and how they work in relation to our body.

The best way to understand what happens when we fast is to break up the process into six stages: preparation for the fast, loss of hunger, acidosis, normalization, healing, and breaking the fast.

A person that has consumed the typical American diet most of their life and whose life is not in immediate danger would be very wise to gently prepare their body for the fast. Two weeks would be a minimum amount of time, and if the prospective faster wants an easier time of it, they should allow a month or even two for preliminary housecleaning During this time, eliminate all meat, fish, dairy products, eggs, coffee, black tea, salt, sugar, alcohol, drugs, cigarettes, and greasy foods. This de-addiction will make the process of fasting much more pleasant and is strongly recommended. However, eliminating all these harmful substances is withdrawal from addictive substances and will not be easy for most. I have more to say about this later when I talk about allergies and addictions.

The second stage, psychological hunger, usually is felt as an intense desire for food. This passes within three or four days of not eating anything. Psychological hunger usually begins with the first missed meal. If the faster seems to be losing their resolve, I have them drink unlimited quantities of good-tasting herb teas, (sweetened –only if absolutely necessary–with nutrisweet). Salt-free broths made from meatless instant powder (obtainable at the health food store) can also fend off the desire to eat until the stage of hunger has passed.

Acidosis, the third stage, usually begins a couple of days after the last meal and lasts about one week. During acidosis the body vigorously throws off acid waste products. Most people starting a fast begin with an overly acid blood pH from the typical American diet that contains a predominance of acid-forming foods. Switching over to burning fat for fuel triggers the release of even more acidic substances. Acidosis is usually accompanied by fatigue, blurred vision, and possibly dizziness. The breath smells very bad, the tongue is coated with bad-tasting dryish mucus, and the urine may be concentrated and foul unless a good deal of water is taken daily. Two to three quarts a day is a reasonable amount.

Most fasters feel much more comfortable by the end of the first seven to ten days, when they enter the normalization phase; here the acidic blood chemistry is gradually corrected. This sets the stage for serious healing of body tissues and organs. Normalization may take one or two more weeks depending on how badly the body was out of balance. As the blood chemistry steadily approaches perfection, the faster usually feels an increasing sense of well-being, broken by short spells of discomfort that are usually healing crises or retracing.

The next stage, accelerated healing, can take one or many weeks more, again depending on how badly the body has been damaged. Healing proceeds rapidly after the blood chemistry has been stabilized, the person is usually in a state of profound rest and the maximum amount of vital force can be directed toward repair and regeneration of tissues. This is a miraculous time when tumors are metabolized as food for the body, when arthritic deposits dissolve, when scar tissues tend to disappear, when damaged organs regain lost function (if they can). Seriously ill people who never fast long enough to get into this stage (usually it takes about ten days to two weeks of water fasting to seriously begin healing) never find out what fasting can really do for them.

Breaking the fast is equally or more important a stage than the fast itself. It is the most dangerous time in the entire fast. If you stop fasting prematurely, that is, before the body has completed detoxification and healing, expect the body to reject food when you try to make it eat, even if you introduce foods very gradually. The faster, the spiritual being running the body, may have become bored and want some action, but the faster’s body hasn’t finished. The body wants to continue healing.


Fasting for Healing the Body

One of the most wanted benefits of fasting is the healing process that begins in the body during the fast. The healing process is said to happen when the body is searching for energy resources. When fasting, a fast energy is said to be diverted from the digestive system to another system, like the immune system, due to its lack of use.

Properly carried out, fasting can promote healing, is rejuvenating and can prolong one’s life. Fasting is actually all about healing the body, unlike the conventional and alternative medicine. Ron Laguequist in his book pointed out that healing could be achieved through fasting.

He said that, “Fasting intensifies healing as deep tissue and tired organs are repaired rapidly.  To heal illness the body must pull all of its resources toward cleansing and repairing by removing appetite and reducing or stopping digestion.  Wounded animals will fast, emerging to eat only after their injury or broken bones have healed. There are testimonies of people’s old wounds aching during a fast for the first time in years; unnecessary scare tissue is being broken down as fuel.  This is the reason why there is little desire to eat food when sick—the body wants to focus all of its resources on healing. 

Why does fasting have such a powerful effect on healing the body?  In the fasting state, the body scours for dead cells, damaged tissues, fatty deposits, tumors and abscesses, all of which are burned for fuel or expelled as waste.  Diseased cells are dissolved in a systematic manner, leaving healthy tissue.  The result is a thorough cleansing of the tubes, membranes and cellular structures.  Ingestion of mucus-forming foods clogs the body’s microscopic tubes and membranes, all of which are the highways used by the immune system.  Fasting dissolves this internal mucus.  During a fast it is common for the nose, throat and ears to pass sticky mucus, clogging the sinuses.  Strands of mucus may be found in the stool after the first bowel movement.  There is a remarkable redistribution of nutrients in the fasting body.  It hangs on to precious minerals and vitamins while catabolizing on old tissue, toxins and inferior materials”.  



Fast the Healthy Way

After knowing the benefits from fasting, keep in mind that when fasting, it should always be the healthy way. Do not fast for the sake that it’s the trend or because you want look sexy because others are. It should be holistic and beneficial to you and your outlook.


So, how do you fast the healthy way?

  1. Be accountable. Whatever the consequences are, be accountable for your actions and for other things. Likewise, be sensitive to the response or reaction of others towards your fasting. They might have seen something wrong with your fasting.
  2. Prepare in advance. When you want to fast, do not act on impulse, it best to be prepared. Try to know what could be things that might actually happen before, during and after the fast. It is always safe to prepare in advance the things you are about to do. The time of transition is useful for the body but can also be used to prepare on spiritual and practical levels as well. If you don’t skimp on the preparation time, your fast will likely go more smoothly and be more effective.
  3. Understand the effects on your body. Your body goes through several distinct phases when you begin to fast. It is possible that during the first few hours, you will feel weak. Don’t be alarmed yet as this is natural since your body begins to eliminate the toxins in your system. There are a lot more of things that will happen but again, don’t be alarmed as they are normal and will disappear as soon your fasting is over.
  4. Break the fast properly. The body through a period of heightened detoxification. An extended fast should have medical guidance that includes plans on how to deal with some potentially serious issues once your fast ends. The body has adjusted to a different state and must not be severely shock it by eating and drinking things that will cause discomfort and physical problems.


Who Should Not Fast?

Fasting, no matter how properly it is done, will always have dangerous effects on certain people. It is best advised that these should not fast even if they want to. Here are the categories of people who should never fast or must practice extreme caution.

  1. Infants and children. There is really no reason for infants and children to fast. Due to their lack of maturity, they would likely not really understand the spiritual purpose of fasting, and their bodies need to take in ample nutrients regularly.
  2. Pregnant women. Water-only fasts should definitely be avoided by women who are pregnant or nursing. The baby requires so many nutrients for normal development and is dependent on the mother’s proper nutrition to receive those nutrients. You are forcing the unborn baby to fast as well if the mother decides to fast.
  3. People with cancer. Cancer is usually indicative of, among other things, an immune system that is not in good shape.
  4. People with other health concerns. Water-only fasts should be avoided by those with significant health issues such as diabetes. However, juice fasts MAY be an option, but should be undertaken only under a doctor’s close supervision.
  5. The elderly. Water-only fasts should be avoided by elderly people. There is no need for the elderly to fast as their body may not be able to carry such task.

And if one has still some concerns or questions, they should always ask with their doctor. Remember, fasting is supposed to bring out the best and healthy us.


Tips on Fasting


Here are some fasting tips shared by Debopriya Bose


For those who do not fast regularly or are doing it for the first time, it is better to adopt a moderate approach towards fasting and then graduate to stricter regimes. Start with a 1-day program. Then move on to programs for 2 days, 3 days and so on. In between the fasting days, one can have food consisting of raw fruits, vegetables, soups and juices. This is a good way of

Graduating to a 5 or 10 day fast. 


A first timer could consider juice fasting than water fasting as juice fasting is easier than water fast. Also juice fast provides most of the nutrients and calories that solid foods provide. Hence one would not miss solid food when on a juice fast. 


One of the important fasting tips is to prepare the body slowly for the process. For beginners, it is helpful to start fasting with a little bit of food each day. Extend the fast to 12 to 14 hours in the evening (including sleep). Such a method could also be adopted for a couple of days before actually starting the fast. For greater benefits from fasting, one should stop the intake of alcohol, caffeine, red meat, sugar and poultry for a few days before going in for a fast. Also the intake of nutritional supplements should be limited. Natural is the way to go during fasting!


For the first 2 days one may feel irritated and experience headaches. However, from the 3rd day onwards, one’s body adjusts better to the fasting program. To avoid such symptoms, one could take a meal that would comprise of water, juices, tea or snacks made from fresh fruits and vegetables, sometime around 3 p.m.


As it is clear that even during fasting, all the nutritional requirements of the body are met; there is no reason to stop working out. In fact, regular exercise will help expedite the cleansing process. However, beginners can go easy with their workouts in case they are used to heavy workouts. Yoga and meditation are great ways to complement the healing process during fasting.


One of the important tips for fasting is not to start binging on food once you are out of it. Since the body has already got accustomed to eating healthy and only as much as required, fasting is good opportunity to start off with healthy eating habits. 


Those who are underweight or pregnant should not fast. People who have undergone a surgery or are suffering from anemia, hyperglycemia, and chronic problems of heart, kidneys or lungs should avoid going on a fast. Nevertheless, if one is suffering from some health condition it is always better to consult a physician before starting a fast.


Fasting is not a crash course for weight loss. Despite all the benefits, listen to your body. If one feels ill while fasting, call in the doctor. It is important to follow the fasting tips in order to reap the benefits of fasting that ensures overall well being of the body.




Sample Fasting Program for Starters

Now that you pretty much know about fasting and its benefits, try this simple fasting regime using fruit juice.

  1. Begin by clearing out any junk food from your home if you intend to do even a short 2 or 3-day juice fast. Having cookies and potato chips nearby in your kitchen while you juice fast will require enormous will power to refrain from eating them. You can give these items to a friend to store until you complete your juice fast or simply donate them to your local soup kitchen.


  1. Purchase organic fruits and vegetables from your local farmer’s markets or the health food store. If you purchase non-organic produce, avoid buying grapes, apples, or peaches as these items are generally grown with heavy pesticide.


  1. Make a detox bath for non-organic produce by filling a large tub with filtered water and 2 teaspoons of Clorox bleach. Submerge the non-organic produce only in this bleach bath for 15 minutes. Rinse thoroughly and drain.


  1. Juice fasting requires you chop, cut and peel assorted vegetables and fruits before you juice them through a heavy-duty juicer so that you are consuming the vitamins and minerals immediately. There is quite a difference between canned fruit juice and freshly prepared juices. Storing fresh juices in your refrigerator for 4 to 5 hours is acceptable but avoid doing so overnight.


  1. Combining fruits and vegetables is generally okay but there are certain combinations that may be hard to digest or are simply not palatable. A classic rule of thumb was that apples of all types can be juiced with any other fruit and vegetable as apples will digest easily for most people. Melons are best eaten alone. Melons tend to digest very quickly and if consumed with other foods, you may experience indigestion of the foods or liquids that take the body more time to digest. Common sense and personal taste preference will guide you. For example, juicing carrots and bananas and kale together will probably not yield a juice you will enjoy.


  1. Juicing basics: prepare only as much as you will need to consume at each setting. For example, a good snacking juice is made from juicing 2 apples, 1 small carrot, one half of a small lemon and ½ teaspoon of gingerroot. For an excellent breakfast juice, combine ½ large medjool date (for the date sugar), 1 medium banana, liquid from a coconut (or to cheat, use “lite” coconut milk from a can, if diluted 1 part coconut milk to 3 parts filtered water), adding filtered water to thin to your desired consistency.


  1. Juicing for lunch or dinner drinks could include combinations any vegetable with apples to sweeten. For example, juice 5 to 6 large leaves of curly kale (or lacinto or dinosaur kale), ½ cup parsley, 2 stalks of celery, 1 large carrot and ½ teaspoon of gingerroot or cayenne Try 6 leaves of rainbow chard, 6 leaves of baby bokchoy, beets (the tops as well), and a very small bulb of garlic for a spicy dinner drink.


  1. Drink at least 6 to 8, 8-ounce glasses of filtered water to help you adjust to the cleansing effects of juice fasting. If you intend to juice fast for more than a day, add 1 tablespoon ground flax seeds to any drink and consume three times a day to make certain you are moving your bowels in the absence of soluble and insoluble fiber (as is found in the skins and cellulose of vegetables.)


  1. Do not be ambitious while juice fasting. Do not starve yourself by consuming too few juice drinks. Prepare from scratch and consume at least 5 to 6 fresh juice drinks in any 24-hour period along with the 6 to 8 glasses of filtered water.

If you find that after the first 6 hours of such a juice fast you experience any changes in heart rate (very rapid or slower than normal), dizziness, headaches, or extreme physical fatigue, consider limiting your juicing to only that 6-hour time frame. For example, juice Friday morning until noon. If you are miserable, consider breaking the fast gently with steamed vegetables, vegetable soup, plain toast and unsweetened organic yogurt. Do not break your juice fast with a steak and fries or a pizza.

Depending on your general health prior to juice fasting, it is common to experience headaches and several additional bowel movements as your body begins to cleanse. Transition slowly back to solid foods by introducing steamed vegetables, easy-to-digest proteins such as scrambled eggs, yogurt, or chicken soup.

Break the juice fast slowly so that you are not overwhelming your digestive system. If you experience what is called a “healing crisis” and find the juice fast kicks off a flu or minor cold bring your juice fast slowly to a close, adding vegetable and chicken soups back into your diet slowly. Rest as needed and cut back on very strenuous exercise while juicing.



There are lot of things to know more about fasting. As we age, we hear so much about fasting that we don’t know which are real and which are not.   But there are many reasons to consider fasting as a benefit to one’s health.

The body is one amazing thing as rids itself of the toxins that have built up in our fat stores throughout the years. It also heals itself, repairs all the damaged organs during a fast. And finally, there is good evidence to show that regulated fasting contributes to longer life.

Yet many doctors warn against fasting for extended periods of time without supervision. There are still many doctors today who deny all of these points and claim that fasting is detrimental to one’s health and have evidence to back their statements. That is because fasting is still considered to be as just the simple deprivation of the body the much-needed food. The idea of depriving a body of what society has come to view as so essential to our survival in order to heal continues to be a topic of controversy.

Let us not forget however that the effectiveness of the fasting we do still depend on ourselves. How we look at fasting and why we fast will still play a major role in determining the success of the fasting we just did.

All in all, the reason we fast may be about weight reduction, health improvement, or healing of the body. Regardless of the reason, fasting should be not be scary and what’s important is that we enjoy and relax ourselves as we fast. It should be a meaningful experience for us.

So, better pick up that pen and plan away to healthy, new you!



Lose 10 Pounds Naturally


There was a time in this world when the need to lose weight was completely unheard of. People ate well, but they worked well too. They woke up early in the morning and then engaged in a whole day’s work. This work was mostly physical labor. People worked on fields digging, sowing, and harvesting. They tilled they soil, rode horses, worked on farms and ranches. The result was they could afford to eat almost anything they wanted in whatever quantities they wanted.

But that was ages ago, and life styles have changed. Most of us have sedentary jobs that demand little or no exercise at all. As a result, weight gain has become a major concern for almost every city dweller.

It’s not about the hour glass figure or the perfectly sculpted and toned body. It is more about staying fit and remaining healthy to ensure a long, disease free life. Everybody knows those extra pounds spell illness.
Follow the tips in this publication and watch those extra pounds melt away.

Tip # 1

Drink plenty of water. Water is not just way to flush out toxins. If you have more water in your body you will generally feel healthier and more fit. It also helps you feel full, so you don’t have the urge to eat so much. And water has no calories at all.
Tip # 2

Start your day with a glass of water. It’s a wonderful way to start you day. A glass of water lubricates your insides. You can still have your morning cup of tea, but have it after a glass of water.

Tip # 3

Drink a glass of water before you eat each meal. Water takes up space in your stomach, so you feel fuller without eating as much.

Tip # 4

Have another glass of water while you are having your meal. Again this is another way of making yourself full. Instead of drinking it all at once, take a sip after each bite of food. It will help the food settle and you’ll feel full faster.

Tip # 5

Stay away from sweetened bottle drinks, especially sodas. They are full of sugar and calories.

Tip # 6

Include foods that contain more water, like tomatoes and watermelons. They contain 90 – 95 % water, so feast on them as much as you like. They fill you up without adding pounds.

Tip # 7

Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened with sugar, but fresh fruit has natural sugars. When you eat fruit, you are taking in a lot of fiber, which the body needs, and fruit is an excellent source of vitamins.

Tip # 8

If you have a craving for fruit juice, try making your own. There are lots of juicing machines on the market.

Tip # 9

Choose fresh fruit instead of processed fruit. Processed and canned fruit does not have as much fiber as fresh fruit and processed and canned fruit is nearly always sweetened with sugar.

Tip # 10

Increase your fiber intake. Your body needs a lot of fiber, so try to include it in your diet. Eat as many fruits and vegetables as you can.

Tip # 11

Eat lots of vegetables. Leafy green vegetables are the best. Include a salad in you meal plan everyday.

Tip # 12

Eat intelligently. Choose your foods wisely. Instead of grabbing chips or candy bars, grab a fruit or vegetable.

Tip # 13

Watch what you eat. Sometimes the garnishes can be richer than the food itself. Accompaniments can be very rich too.

Tip # 14

Control your sweet tooth. Sweets generally mean calories. You don’t have to cut sweets out of your diet completely, but eat them in moderation. Every sweet you put in your mouth adds fat cells to your body.

Tip # 15

Develop a meal schedule and stick to it. Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more is going to affect your eating pattern.

Tip # 16

Eat only when you are hungry. Some of us have a tendency to eat whenever we see food.

Tip # 17

Quit snacking between meals. The main problem with most snacks and junk food is, they are usually less filling and contain a lot of fat and calories.

Tip # 18

Snack on vegetables if you have to snack.

Tip # 19

Go easy on tea and coffee. Tea and coffee are harmless by themselves, but when you add cream and sugar they become fattening. Having a cup of tea or coffee with cream and sugar is as bad as having a piece of chocolate cake.

Tip # 20

Drink black tea/coffee. Black tea or coffee can actually be good for you. But personally I would like to recommend tea rather than coffee. The caffeine in the coffee is not really good for you because it is an alkaloid and can affect other functions of your body like the metabolism.

Tip # 21

Count the calories as you eat. Check the label of any packaged product for the number of calories and the serving size. For unpackaged food, buy a calorie counting book.

Tip # 22

If you consume more calories than you should one day, add a bit of extra physical activity to your routine for the following day.

Tip # 23

Stay away from fried foods. The oil used for frying penetrates into the food and adds unwanted calories.

Tip # 24

Do not skip meals. The worst thing you can do while watching your weight is skip a meal. It has just the opposite effect of what you want. You need to have at least three regular meals every day.

Tip # 25

Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are removing nearly half the vitamins.

Tip # 26

One egg a day. It’s best if you reduce your egg intake to three a week. If you’re in the habit of eating eggs everyday, limit your eggs to one a day maximum.

Tip # 27

Make chocolates a luxury and not a routine.

Tip # 28

Choose a variety of foods from all food groups every day. In addition to helping you lose weight, it also helps your body fight deficiency diseases. Change the foods you eat each day so you do not get bored of your diet.

Tip # 29

Very limited or no alcoholic beverages.

Tip # 30

Try to have breakfast within one hour of waking up, so your body can charge itself with the energy it needs for the day. Breakfast is the most important meal of the day, but it does not mean that it should be the most filling meal of the day.

Tip # 31

50% – 55% of your diet should be carbohydrates. It is a myth that you should try and avoid carbohydrates when you are on a diet. Carbohydrates are an instant source of energy.

Tip # 32

25% – 30% of your diet should be proteins. Protein is an active part of keeping your body healthy.

Tip # 33

Fats should only be 15% – 20 % of your diet

Tip # 34

Try and adopt a vegetarian style diet. A vegetarian diet is healthy, but research has shown it often is missing vital minerals that come from eating meat. If you try a vegetarian diet, allow yourself to eat meat on the weekends.

Tip # 35

Choose white meat rather than red. White meat, which includes fish and fowl, is healthier than red meat.

Tip # 36

High Fiber multigrain breads are better than white breads. Multigrain breads allow you to increase your fiber and protein intake.

Tip # 37

Reduce your intake of pork. Pork is not something that can help you to lose weight. So the lesser pork you eat the better chances you have of losing weight. And remember that pork includes the pork products as well, things like bacon, ham and sausages.

Tip # 38

Limit your sugar intake. Use sugar substitutes to sweeten your food. They are just as sweetening, but not fattening.

Tip # 39

Graze 5 to 6 times a day. Instead of sticking to just three meals a day, try grazing. Grazing means having 5 or 6 smaller meals instead of three large meals. It is an excellent way of having smaller quantities of food.

Tip # 40

Eat cheat food occasionally, but only for flavor. There are many foods you need to avoid in your diet, but you may have an undying craving for them. Do not avoid them altogether. Indulge in them once in a while, but only in moderation. Don’t use them to fill up, but simply to fill a craving. Enjoy the flavor.

Tip # 41

Watch your fat intake. Each fat gram contains 9 calories. By knowing the total calories and the quantity of fat in your food, you can estimate the percentage of fat. Fat content should not exceed 30%.

Tip # 42

Go easy on salt. Too much salt is one of the causes of obesity.

Tip # 43

Change from butter to cholesterol free butter. It tastes the same, but is much healthier for you.

Tip # 44

Instead of frying food, try baking it. Baking is a healthier method of preparing food because it doesn’t require excessive amounts of fat or oil.

Tip # 45

Use a non stick frying pan for your cooking so you do not have to add oil.

Tip # 46

Steam your vegetables instead of cooking them. The best option is eating your vegetables fresh, however, if you do not like eating fresh vegetables, try steaming them without adding any additional salt or seasoning. This is the healthiest way to eat cabbages, cauliflowers and a host of other vegetables.

Tip # 47

Carry parsley with you. Parsley is an excellent thing to munch on between meals. It’s vitamin rich and keeps your breath fresh.

Tip # 48

Choose low fat or no fat  substitutes. Although fat gives us nutrients, it also packs on the calories. It’s much better to get your nutrients from proteins and carbohydrates. It’s  healthier for your heart too.

Tip # 49

Avoid crash diets. They are bad for your health and you will gain your weight back as soon as you stop them. Crash diets are not a solution to weight loss. You might lose a few pounds quickly, but the moment you give up on the crash diet, all your weight comes back.

Tip # 50

Develop a habit of chewing all your food including liquid food and soft foods like sweets, and ice cream, at least 8 to 12 times. This is essential to add saliva to the food, as it starts the digestion process.

Tip # 51

Dry wine is better than sweet wine. Sweet wines naturally contain a lot of sugar, but in dry wines, most of the sugar has been fermented away.


Tip # 52

When you decide it’s time to start working out, start slowly and don’t get discouraged if you don’t achieve your fitness goals after the first week. If you try to push your body too much in the first few weeks, you are likely to end up with injuries.

Tip # 53

Check your weight before you start a training routine and keep checking for changes, but do not expect a radical drop immediately. It might be a couple weeks before you notice some change. However it is crucial that you continue to monitor your weight. As you’re losing fat weight, you’re gaining muscle mass, so your overall weight may not change as dramatically as you would like it to. Your size, however, will decrease, so measure your body regularly too.

Tip # 54

When you notice a change, reward yourself…but not with food. Go to a movie or buy yourself something like a new dress or accessories. This can help keep you motivated.

Tip # 55

Take a day off from exercise every week. Your body needs a day or two each week to relax and rejuvenate itself.

Tip # 56

Exercise outdoors as much as possible. It gives your body a chance to get fresh air and sunshine. It also keeps you perked up and it’s a break from being inside all day.

Tip # 57

Exercise at home. You don’t need to join a gym to exercise. You don’t even need to buy exercise equipment. Visit the library or look online for exercises you can do without equipment. If you do want to get some equipment, a Wii Fit is a great investment and it makes exercising a lot of fun.

Tip # 58

Exercise with a friend. Ideally, it should be somebody committed to exercising like you or your interest might fade.

Tip # 59

Stop when your body has had enough. There is no need to push it. When you have worked out for a considerable time, your body will start giving you signals.

Listen to your body, especially in the initial stages. Take one step at a time. Stop when you are out of breath or when a certain part of your body tells you that it has had enough.


Tip # 60

Increase your exercise time gradually. Dramatic jumps in exercise time can leave your body exhausted and more prone to injury. Instead of increasing your workout routine by 30 minutes, increase it by 10 minutes a week for 3 weeks.

Tip # 61

Select an exercise pattern to suit your lifestyle. All of us have different lifestyles and professions so follow an exercise routine that is suitable for you.


Tip # 62

Don’t stand, walk. If you can walk about then do so. Do not stand in a fixed position. Pacing about is a good thing to do. If you are thinking deeply about something, try pacing, it will aid in your thinking too.



Tip # 63

Don’t sit, stand. If you can stand, then do not sit. The golden rule is to choose a position that is less comfortable.

Tip # 64

Don’t lie down, sit. The rule that we mentioned above rings true here as well.

Tip # 65

Replace the comfortable couch and chairs in front of the TV. If you have less comfortable furniture in front of the TV, you are less likely to sit in front of it.

Tip # 66

If you have a sitting job, stand up and stretch every half hour. Most jobs today are sitting jobs that are sedentary. By stretching every half hour you help your body stay awake and your metabolism running, which helps burn fat.

Tip # 67

While making telephone calls try walking around.

Tip # 68

Use the stairs instead of the elevator whenever you can. If you have to travel to the 40th floor, take the elevator part way and walk the rest of the way.

Tip # 69

Smoking is bad for weight loss. Smoking may not contribute to weight loss but smoking leads to other conditions like erratic eating habits and excessive dependence on things like coffee.

Tip # 70

If you hate running, remember, you do not have to run a marathon to stay fit. 10 minutes of cardio each day is good enough for most people.

Tip # 71

If you can’t run, try walking. 15 minutes of brisk walking a day is enough to keep most people fit.

Tip # 72

Any distance is walkable if you have the time, so consider walking to places that you would normally drive, such as work or the market if they’re not too far away. It may take you longer, but the health benefits will last you a lifetime.

Tip # 73

It sounds strange, but some people have reported that they lost more weight when they drank black coffee before a workout. While there’s no hard data to support this, nutritionists speculate that the caffeine in coffee makes the body rely more on fat for fuel during the work out. It’s worth trying.

Tip # 74

Avoid drinking coffee in excess, as it tends to desensitize your body to the fat burning effects of caffeine.

Tip # 75

Stop using remote controls. Get up from the couch and change the TV channel manually.

Tip # 76

Often when we come home tired from work, we tend to get others to do simple chores for us. These things are no big deal. They are things that we can do for ourselves, but we don’t.

Tip # 77

Walk up and down escalators as if they were normal stairs.

Tip # 78

During TV commercial breaks, get up and walk around. Reach over and touch your toes or do any simple exercise that will get the blood flowing.

Tip # 79

Wriggle your toes and your fingers whenever you can. This is a stress reliever and it gives you a chance to work your hand and leg joints.

Tip # 80

Turn on music and dance like wild. Let your hair down once in a while. Think back to the days of your wild child hood. Close the door of your room, turn on your sound system to the highest volume possible and do the wackiest dance you can think of. Jump on your bed and jump off it again. Roll all over the floor. Have fun.


Tip # 81

Carry a soft flying disc or Frisbee with you. Toss it around and get up and go get it. This is also an excellent way to beat stress. It makes you feel good to throw something. Although it’s not the throwing part that you are interested in, it is the fetching part. Each time you get up to fetch, you are giving yourself a chance to stretch your muscles and joints and get your metabolism working harder to burn more fat.

Tip # 82

Park at least a block away from your destination and walk the rest of the way. You might not have time to fit long walks into your busy schedule, so this is a way to ensure you get to walk for a little bit every day. If you take the bus or the subway, get off at an earlier station and walk the rest of the way.

Tip # 83

When nobody is watching try doing pelvic gyrations. Your mid section gets the least bit of exercise so excess weight tends to settle there.

Stomach crunches might be too strenuous an exercise to start off with, but gyrations are relatively mild. Pelvic gyrations make you thrust your midsection towards all directions and this is the best way of tightening every muscle in that area.

Tip # 84

Tuck in your tummy whenever you walk. Get that proper gait and exercise your muscles at the same time.

Tip # 85

Try breathing exercises. Breathing exercises can lead to weight loss. If you are doing the breathing exercises properly, you will find that you can exert a lot of pressure on the muscles around the mid section.

You can feel a tightening of these muscles each time you breathe in or breathe out. So breathe properly, it is good for you.

Tip # 86

Try yoga. Yoga is one of the best ways of losing weight. One of the benefits of yoga is, you learn to control virtually every muscle and joint of your body so the issue of weight gain will cease to exist.

Tip # 87

Try massaging your partner. This is a fun way to lose weight. It is something that can give your partner a lot of pleasure and at the same time can help you exercise.


Tip # 88

Punch the air 50 times. It helps your cardiovascular system and jump starts your metabolism.

Tip # 89

Instead of walking up and down the stairs one at a time, take them two at a time.

Tip # 90

If you have a dog, take it for a run and let the dog lead you on. You will be surprised how much exercise a dog can give you.

Animals are sensible enough to know that they need a lot of exercise, so let your animal walk you and before you know it you’ll be running.

Tip # 91

Join a dance class. Dancing is a wonderful way to burn off extra calories. When you dance, you are burning a lot of calories.

Tip # 92

Lean against a wall with your hands flat against the wall and your face very close to the wall. Use you hands to push your body away from the wall. It resembles a standing push up and is easier than lying on the floor.

Tip # 93

If there is a pool nearby, go for a swim as often as you can. Swimming is one of the best exercises to move your whole body.

Tip # 94

Play table tennis or basket ball. Games are a fun way to lose weight. It is much more exciting to play a game than just work out by yourself. The best thing about games is, they are addictive. It is something you can look forward to and there is no stress involved in the program. In fact the more you play the less you will consider this to be a part of your weight loss program. As you burn away those calories, you will also be able to expand your social circle.

Tip # 95

Any work out should start with a 5 to 10 minute warm up and should end with a 5 to 10 minute cool down session. Your body needs to reach a certain level of readiness before it can actually start responding to exercise.

Tip # 96

Do not carry your mobile phone, but leave it someplace where you can hear it ringing. When it rings, you have to get up to answer it.


Tip # 97

While traveling in an elevator, raise up on your toes and then back onto your feet again. Do this several times. Also try flexing your buttock muscles.

In fact there are many muscles in our body that we can twitch and flex without inviting the attention of others. Even if others do notice you, its no big deal.

Tip # 98

Undress and stare at yourself in front of your mirror. If what you see displeases you, then you have more reason to work out.

Turn to your side and get a very good view of your side profile. This is an excellent way of checking whether you have a tummy that is starting to bulge or has bulged already.

Tip # 99

If you have a banister rail or a balustrade that will support you, sit on it and pump your legs as if you are riding a bicycle, taking care not to fall off. This might sound like a crazy idea, but it’s fun. And fun will keep you active.

Tip # 100

Do not slouch in your chair. Maintain an erect posture with your tummy tucked in. Slouching is a very bad habit. Not only is it bad for your back, but it also gives you a very flabby figure.

Tip # 101

Breathe in as strongly as you can and tuck in your tummy as much as you can. Hold it for a few seconds and slowly release your breath, taking care not to let out your tummy. Try to keep breathing like this at least fifty or sixty times a day.

After the first day, you should feel the muscles of your stomach tightening each time you do this. Practice this for 20 days. At the end of the twentieth day, you will have lost at least an inch.




Below I have included a table of the various exercises and the number of calories that can be burnt with each exercise. Choose what you can do best and choose something that you will enjoy doing in the long run.

The choice of exercise is completely up to you, but do whatever you wish for at least twenty minutes. It is only after you do the exercise for twenty minutes that the actual calorie burning sets in.

Aerobics 200-250 calories
Bicycling, Stationary 250-300 calories
Bicycling, Actual 300-400 calories
Running, 5-6 mph 300-350 calories
Stair climber 200-250 calories
Swimming laps 350 calories
Walking briskly 150-180 calories



How Much Do You Know?

From the information you just read, how much do you remember?

  • Which of the following is suitable for a between meal snack?
  1. Cheese
  2. Carrots
  3. Yogurt
  4. Coffee
  5. Candy
  • How many glasses of water should a person have in a day?
  1. 5-6
  2. 10-20
  3. 10- 12
  4. 4-5
  5. 15-20
  • Which of the following is bad as far as weight control is concerned?


  1. snacking
  2. smoking
  3. coffee
  4. crash diets
  5. all the above
  • How many hours sleep does an adult need?
  1. 7-8
  2. 6-7
  3. 8-9
  4. 5-6
  5. 9-10


  • Which is better for a person on a diet?
  1. fresh fruit
  2. canned fruit
  3. fruit juice
  4. processed fruit
  5. cooked fruit
  • Which of the following should you always include in your diet?


  1. nuts
  2. dried fruits
  3. fruit juice
  4. salads
  5. tea



  • Which is better for your health?
  1. coffee
  2. tea


  • The most important meal of the day is


  1. supper
  2. snacks
  3. break fast
  4. lunch
  5. tea
  • Which of the following can you afford to cut out from your diet?
  1. fats
  2. carbohydrates
  3. vegetables
  4. proteins
  5. vitamins
  • Which meat is better for you?
  1. white meat
  2. red meat
  3. raw meat





  1. b
  2. c
  3. e
  4. a
  5. a
  6. d
  7. b
  8. c
  9. a
  10. a

 Muscle Power 

Use your brain to answer the test on the best ways to work out. 

  • Which is the best exercise?
  1. horse riding
  2. walking
  3. swimming
  4. running
  5. bowling
  • efore you work out, you need to


  1. drink water
  2. warm up
  3. consult a trainer
  4. make up your mind
  5. cool off


  • You can afford to take a day off from your work out every week


  1. true
  2. false


  • Yoga does not help to reduce weight


  1. true
  2. false


  • Breathing exercises strengthen the shoulder muscles


  1. true
  2. false



  1. c
  2. b
  3. a
  4. a
  5. b




Eating a balanced diet and increasing your physical activity will help you reduce your weight. Drink extra water each day and ensure you are eating fruit and vegetables and you’ll begin to see results very quickly.

Power of Repetition

Repetition is a powerful tool that helps us learn and master skills. When someone takes piano lessons, they will be given a series of exercises to repeat. These tasks are usually scales and arpeggios. But, after the student masters these they are given more difficult exercises to practice.

Learning a foreign language also requires repetition. By repeating unfamiliar words or using them in sentences, it will become more natural for the learner. People study the words, and they repeat them until they understand what they mean.
In sports, we find repetition in drills, etc. Coaches give the players a series of drills to repeat until it becomes second nature. When the player masters the skill, they won’t even need to be told to use them. Coaches only need to help the players put together a plan on when to use them.

When we were given homework in school, it was often in the form of repeatable tasks. Think back to when you had to learn multiplication tables. You simply keep repeating these until you could rattle them off without effort.
The biggest problem with repetition is people get bored. We love new experiences and the excitement that comes with them. But, when we must repeat tasks often we would rather be doing something else. That is why it’s difficult to bring ourselves to practice the piano or repeat the same words when learning a foreign language, etc.

To help alleviate the boredom of repetitive tasks, you should try to limit the time spent on them. It’s better to practice something in short durations consistently than to try and put several hours into the repetitive tasks. The key is consistency. Try to practice your skills for 15 or 20 minutes per day and then step away from it.

Another problem with repetition is we tend to fall back on it, right when we should be surging ahead. This concept is known as a plateau. When you repeat something to the point that you get good at it, you feel satisfied that you can do the task. When you try to advance to a new level, you tend to revert to this previous task and level. If this happens, try to focus on how you felt when you become skilled at the previous task. That can help you look forward to mastering the new one.

Sometimes, you may need to revisit a previously mastered skill. For instance, after you have mastered it, you set it aside and forget about it. You are a little rusty when you revisit it. The good news is it won’t take much to get it back by using repetition.

100 Make Up Tips

1. Choose your makeup well.
When you buy your makeup kit, make sure to choose something that is known for its quality. This way, you can be assured that you would be able to achieve the kind of effect that you are looking for. Aside from that, you can also ensure that you won’t experience any kind of side effects on your skin with its use.

2. Consider your skin.
In applying makeup, you need to make certain considerations to be on the safe side. For one, if your skin is allergic to certain types of makeup, then you should carefully select the makeup products you would apply on it. Aside from that, you should also consider your skin tone so that you can enhance your beauty with your makeup.

3. Consider your eyes.
When you apply makeup, you should also consider your eyes. Keep in mind that there are certain makeup techniques used for women with deep set eyes as well as for those with regularly set eyes. By considering your eyes, you would be able to come up with a technique that can enhance it more.

4. Taking care of your makeup.
There are certain makeup items, which should not be exposed to open air for a long period of time, since it can become brittle or are reduced in terms of quality. Therefore, you should make sure to close your makeup kit once you are done with it. Aside from that, you should store it in a place that is not too cold nor too hot.

5. Keeping your makeup brushes.
In most cases, when you are in a rush, you might end up living the brush you made use for your makeup by the mirror, or somewhere else. When you do this, you could experience having to look for it for hours the next time you want to use it. Thus, you should put it at the same place where you are usually keeping it, so that you can easily get it anytime you want.

6. Saving money with makeup.
If you want to make use of different shades of lipstick, manicures, pedicures, mascaras, and such, there is no need for you to buy them all. What you can do about it is to simply check out the makeup items of your friend. If you find something that you want to try, offer to swap it with yours or borrow it. You can also let her borrow some of yours to return the favor.

7. Don’t let your kids play with your makeup.
When you find that your daughters are playing with your makeup, you may find it amusing. However, you should not let them play with it, since you might end up with no makeup to use at all. Thus, you should keep your makeup items where your kids would not be able to reach it. Only let them use it, if you are around to monitor them.

8. Learning to apply makeup through the internet.
If you have just begun applying makeup, there are actually lots of things you can do for it. One of which is to search for the information that you need through the internet. All you have to do is to use your favorite search engine for it. Through the web, you can check out eBooks about the right way of applying makeup. Aside from that, videos are also available for you to access for free.

9. Hiring a makeup artist for your wedding.
If you are in the process of hiring a makeup artist for your wedding, you need to see if she is really competent enough. One of the ways to do that is to check out her ideas about the makeup techniques she would use for you. It is very important that she comes up with a style that is fitted for your wedding theme, so that it would blend well with the
whole get up.

10. Finding the best makeup artists.
To find the best makeup artists, one of the best ways to do it is through recommendations. You can actually call your friends, relatives, and even your colleagues to ask them about it. Once you have gathered enough names and contact details, try calling some of them, and choose the one that you are most comfortable working with.

11. Have fun.
To become more effective in applying makeup on your face, you should see it as a fun activity. Don’t put yourself down just because you are not able to perfect it on your first few attempts. Practice more, and be excited on the outcome, so that you will eventually improve your makeup skills.

12. Apply makeup on your kids.
To practice more in applying makeup, you should get your daughters involved in it. Try applying makeup on them, on certain occasions, so that you can also see your own progress. By doing that, you would be able to practice more, since you would be applying on someone else’s face and not just yours.

13. Observe makeup artists practice their skills.
Whenever you visit the parlor, you should try to observe how various makeup artists apply their skills on their customers, in order to enhance their features. By doing this, you would be able to learn more about which shades go with what skin tones. Do this more frequently, and apply what you learn to yourself.

14. Establish your goals well.
In applying makeup, it is not just something that you have to do, simply because
everyone is doing it. You need to have certain goals in mind, when you apply makeup. For instance, you should try to decide if you are applying makeup to enhance your eyes, nose, lips, or all of them. With certain goals on your mind, you can properly apply the right techniques in order to achieve them.

15. Visit your friends.
Whenever you don’t have anything to do on weekends, you should visit your friends, and practice applying makeup. Aside from providing you a chance to enhance your skills in it, you and your friends can also exchange ideas and tips about applying make up. Try it out this weekend, so that you can have some fun.

16. Use your imagination.
If you are trying to design on the kind of style that you want to have in applying makeup, you should use your imagination for it. It is a good idea to not just stick on the basic techniques that you have learned through books and magazines. Try to explore new possibilities, since it may help you come up with newer techniques.

17. Read magazines.
To learn more about various makeup techniques, you can always read more magazines for it. This does not mean that you should limit yourself to reading the articles about applying makeup. You should also check out pictures of celebrities and see how their makeup experts enhanced their beautiful faces. By doing that, you can learn more about the various techniques that you can use on yourself.

18. Ask questions.
When you are in need of more information about applying makeup, you should ask more and more questions about it. There is no need to ask only one or two persons regarding this. You can ask your friends and relatives about it. Aside from that, whenever you visit a beauty salon and you are seated next to a makeup artist while waiting for your turn, then ask her questions, so that you can satisfy your hunger for information.

19. Check out blogs.
Gone are the days when you need to step out of your place to acquire important information about applying makeup. You can simply do it by accessing the internet, and checking out blogs about it. Lots of blogs are launched with topics related to makeup.
Aside from offering informative articles, you can also post your questions on these blogs, which may be answered by the person behind it, or by other people who are visiting the site.

20. Start with light makeup.
To be on the safer side, it is best that for your first few tries of applying makeup on yourself, you should do it lightly. With that, you won’t have redo everything, when it comes out not the way you want it to be. Aside from that, it would also be easy to correct, since you won’t be dealing with heavy makeup.

21. Applying stage makeup.
If you are tasked to apply makeup on yourself for a stage play, you should keep in mind that it is entirely different to applying makeup for parties. For a stage play, your makeup should be something that can stand the hot lights, and be visible to people that are seated at the farthest row from the stage. However, you should also control it so that you won’t look like a clown for people seated at the front row.

22. Makeup for sensitive skin.
If you have sensitive skin, then it may take you some time to choose the makeup that won’t get your skin irritated. Having allergic reactions from makeup is not something that you want to experience. To go around it though, you can always do a spot test prior to purchasing a product. This can be done by applying a small amount of the makeup on your skin. Wait 24 hours and see if you have any allergic reactions, before making up your mind.

23. Applying makeup for men.
There is nothing wrong if a guy wants to apply makeup, especially if he only wants to cover certain imperfections. To do this, you can actually make use of the very basic makeup items. For example, to cover imperfections, you can use a concealer for that, and choose one that is a shade lighter than your skin.

24. Storing your makeup in the bathroom.
Storing your makeup inside the bathroom is not a good idea. This is because the bathroom is usually filled with a lot of moisture, which could be floating around midair. With this moisture would be bacteria and other germs, which can eventually get to your makeup, and affect its quality.

25. Using sponges.
If you like to use sponges in applying makeup, you should also take good care of it, aside from taking care of your other makeup items. The sponge should be washed clean every couple of times that you use it. If you want to make sure that you have a sponge that is top in quality every time you apply makeup though, you can always use a new one after using the sponge twice.

26. Washing your hands.
It is important that you wash your hands thoroughly prior to using your makeup. This is to ensure that you won’t get dirt on your makeup, as well as your face. If you find it such a hassle to go to the kitchen or bathroom to wash your hands though, you can always have a bottle of antibacterial lotion at the place where you are going to apply your

27. Store makeup testers.
If you want to see if the color of the makeup would match your skin tone, or if you are allergic to it or not, you should avoid using the testers found in the stores. This is because they can harbor different types of diseases, and you might get affected of them just by trying them out. The best way to test a makeup is to visit a friend for it, or contact your makeup artist.

28. Makeup hygiene.
It is very important that you practice good makeup hygiene, since your makeup can make you visit your doctor soon. Some of the things that you need to take note of when it comes to this would be the proper storage of your makeup items, cleaning the brushes and sponges regularly, and many more. By practicing good makeup hygiene, you can prolong the life of your makeup items, and avoid going to the doctor due to it.

29. Infected makeup.
If you do get infected with a sort of disease, which you suspect came from your makeup, you should not be ashamed of it. You should still visit your doctor as soon as you can. If you experience allergic reactions, then take antihistamine, or call your doctor, so that you can take something that can provide you with immediate relief.

30. Using the concealer.
When you want to make use of a concealer to hide blemishes, pimples, or any other imperfections, there are things that you can do, in order to prolong its effects. One of which is to apply a light dusting on your face with loose powder. By doing that, you would be ensuring that the effects of the concealer would last for the whole night.

31. Using a lip balm.
Lip balm can be used by both men and women, although some males hesitate using it, by thinking that it is unmanly. However, using a lip balm can actually help you in hydrating your lips. Therefore, when you use it in adequate amounts, you can prevent or take care of cracked lips.

32. Enhancing your lashes.
If you are a guy and you want to look like a rocker or a hipster, then you should consider using an eyeliner. A black eyeliner pencil can help you a lot in achieving the looks that you want, by using it to line your upper and lower eyelashes. Choose a pencil that is really dark, so that you can really emphasize your lashes.

33. Using a concealer for a guy.
Aside from making sure that the concealer you are using is of the right shade, it is also important to apply it at the right amount. If you don’t want to look like you are indeed wearing makeup, then you should not apply too much of it. Aside from that, you should also make sure that you are applying it well so that you won’t look like a pancake.

34. Choosing the right makeup.
If you have experienced allergic reactions to some of your makeup items, one of the best ways to pinpoint the product that is causing it, is to check its labels. In most cases, one or some of your makeup items may contain allergenic ingredients. Once you are able to identify them, you should replace them with products that are safer to use, to avoid experiencing it again.

35. Applying makeup on your kid, for her school play.
When applying makeup on your daughter for her school play, start with a cream foundation, which has the same shade as her skin tone, or slightly darker. It should be paired up with blush on the cheeks. More importantly, use makeup items that are gentler on the skin, since your kid’s skin is still very fragile.

36. The loose face powder.
Having a loose face powder on hand is important in applying makeup. One of its functions is to ensure that your makeup would stay in place longer. Aside from that, it can also ensure that the makeup won’t melt in warmer temperatures. All you need to do is to apply it as a light dusting.

37. Shopping for makeup for your kids.
If you like applying makeup to your kids, then it is always best to go with milder items. To achieve that, when you shop around the malls, you should keep an eye out for makeup items that are hypo-allergenic, or at least fragrance free. By doing this, you can ensure that your kids’ skin won’t get irritated.

38. Organic makeup.
When you have sensitive skin, it is always best to wear makeup that won’t irritate it, such as those that are made from organic ingredients. More and more products today are produced using organic materials, and these does not exclude makeup items. With an organic makeup, you can be assured that it is free from skin irritants like talc and dyes.

39. Lifespan of your foundation.
The lifespan of your foundation can actually depend on the way that you use it. In most cases, if you use it with a pump, it can last for 8 months. However, if you are using it by dipping your fingers into the bottle, then you cannot expect it to go beyond the 6-month period.

40. Going natural.
Going for makeup kits that are made out of natural ingredients is actually a good idea, especially if you have sensitive skin. Aside from the fact that it can prevent skin irritation, it can also help in maintaining the health of your skin. This is because natural products do not contain synthetic ingredients, which are usually harmful to one’s skin or body.

41. Pimples and makeup.
When you have pimples, using a concealer, especially something that has lighter shade than your skin can effectively hide it. To prevent pimples though, choose makeup items that are gentler on your skin. Such items usually do not contain substances that can clog up your pores and cause pimples.

42. Makeup for healthier skin.
Keep in mind that your skin also needs minerals in order to remain as healthy as possible. With that, you should opt for mineral based makeup kits. By doing that, you are not just enhancing the beautiful features of your face, but, it can also improve the condition of your skin.

43. Applying eye makeup for the first time.
If it is going to be your first time to apply makeup on your eyes, then the best way to go about it is to use a pencil eyeliner. This is because a pencil eyeliner is easier to work with, than the other kinds. Just make sure that you have a steady hand, so that you can do it perfectly.

44. Starting out fresh.
When you are just starting to put makeup on your face, it is best to go with the basics first. A light foundation should help you a lot, but you should not apply it heavily at first. Aside from using a foundation, you can also utilize a concealer to hide the blemishes. Once you have gained more experience, then don’t hesitate in exploring other makeup items.

45. Makeup for the bride.
Since it is going to be one of your most memorable days, you want everything to be perfect, including your makeup. Therefore, for your bridal makeup, you should not follow the trends, since they usually come and go, and you may not be sure if it would suit you best. Go for a more classic look, so that you would smile every time you check out your photos years after.

46. Makeup colors for your wedding.
To decide on the color of makeup you want to wear on your wedding, one of the things that you need to consider is your wedding theme. However, if you want to achieve that elegant look, stick with colors like pinks, browns, and plums, since they are soft to the eyes. Discuss this with your makeup artist, so that you would look your best on the big day.

47. Makeup tips in attending a wedding.
Knowing the wedding theme should be one of the first things that you should know before applying makeup on. This would ensure that you would be wearing the right dress and makeup color in attending the event. Aside from that, when you apply makeup, try to think about keeping your skin shine free, but glowing.

48. Wearing a makeup.
Whatever kind of occasion your are attending to, you should make sure that you are wearing makeup that you are comfortable with. To achieve that, you should stick to makeup styles that are not too heavy. Aside from that, you should also choose makeup items that are non-allergenic.

49. Wearing makeup at work.
When you wear makeup at work, you should stick to neutral colors, when it comes to your eyes. Earth tone eye shadows would look great with your office attire. For your eyeliner, you can choose one that has a gray or brown color to achieve that beautiful and professional look.

50. Enhancing the looks of your lips.
When it comes to your lips in reporting to work, you should stick to lighter shades of pink or red. This is because such colors are more professional than the other ones. Aside from that, you should avoid using lipsticks that are frost or have glittery effects. This can also apply to wearing lip gloss.

51. Lifespan of your eye shadow.
When you purchase an eye shadow, you should choose one that is made by a reputable manufacturer. If you are able to do that, then you can expect it to last for a couple of years. However, you should also make sure that you store it properly, in which it is situated in a place that is not full of draft or moisture.

52. Lifespan of your mascara.
Mascara is pretty much the same with a liquid liner, when it comes to its lifespan, which runs for only four months. Thus, it is best that you purchase a mascara wisely. If you can choose something that is a bit small, then you should stick to it, especially if you don’t use mascara that much. Just make sure to close its container tightly, so that it won’t get bad before consuming it all.

53. Lifespan of lip products.
In most cases, most lip products, such as lipsticks and lip glosses can last for about 1 to 2 years. Storing it properly can ensure that it stays well until you use it all up. However, you should always try to check its smell. This is because, when it starts to have a rancid smell, then it is time to toss it out.

54. Open your make up purse every six months.
If you make it a point to open up our makeup purse once in every six months, in which you would take out all its contents, then you ensure that your makeup items are all fresh. This is because it can give you a chance to see which items are already done for, or are nearing their expiry dates.

55. Achieving that natural makeup look.
To achieve that radiant look, wherein people may mistake you for not wearing makeup, one of the best things you can do is to use a tinted moisturizer instead of using a foundation. This is because the tinted moisturizer will provide you with a less heavier look. Use it in conjunction with a concealer to hide imperfections.

56. A good way to use blush.
If you use blush that is very close to your natural flush, then it can help you achieve the radiant look that you want. Aside from that, it can also make you look like you are not wearing any makeup at all. You can also use the blush to highlight your cheekbones to have that glowing look.

57. When to wear neutral makeup.
Neutral makeup simply means wearing light blushes, eye shadows that are in natural color, as well as neutral lip shades. This style of applying makeup is best worn for school or work. It is also the kind of makeup that you want to wear, if you are going to meet the parents of your boyfriend for the first time.

58. When to wear dramatic makeup.
Dramatic makeup means that you would be wearing red lips, smokey eyes, or simply dramatic combination of colors. This would be great for parties, as well as going out with your friends to discos or bars. Just make sure that you won’t overdo it, so that people can still see your face.

59. Wearing wakeup near your eyes.
When you wear makeup just below your eyes, you need to be gentle with it. This is because the skin under your eye area is very sensitive. Thus, if you apply too much pressure on it, it can appear wrinkled or saggy. Just apply a little amount of makeup on it though if you want to, as long as you are conscious on how you are doing it.

60. Wearing mascara and eyeliner on summer months.
If you want to wear mascara during summer, you should consider the fact that the heat can easily melt down your makeup. With that, it is best if you choose a waterproof mascara and eyeliner for your summertime look, so that you won’t have to deal with smudges on the skin near your eyes.

61. The best way to start in applying eye makeup.
The best way to apply eye makeup is to start with a clean skin. What you can do about it is to apply cold compress on your eyes for about 10 minutes. Doing this can actually reduce the puffiness of your eyes. After that, apply a light moisturizer so that the skin around your eyes, won’t get dried up because of the makeup.

62. Styling your eyebrows.
Some people tend to forget that one of the most important features of a person’s face is her eyebrows. Therefore, you should assess it properly, so that you can apply the kind of style that would suit you best. One of the tools to style your brows is called the clipped-angle brush. Before using it though, determine the style that you want first, so that you can easily proceed.

63. The eye shadow compact.
Before making use of your eye shadow compact, make sure that you have already applied the foundation, or concealer to hide imperfections. If your eye shadow compact offers you three or four different shades, keep in mind that they are made that way, since you can actually use them together. Practice blending them though, before you attend parties so that you are assured that you are doing it right.

64. Applying the mascara.
Using mascara can accentuate your eyelashes, especially if you are doing it the right way. To ensure that it is the case, when you apply mascara, you should slightly tilt your chin towards the top and lift your eyebrows. By following this position, you would be able to apply mascara without smearing.

65. Moisturizing your lips.
Unless your lipstick is made to provide the needed moisture of your lips, you should make use of a lip balm prior to applying color on them. This practice can actually prevent chapped lips. Having chapped lips is not a pleasant experience, since it can become painful, especially if you are not able to take care of it immediately.

67. Applying makeup while having pimples.
If you have pimples and you want to apply makeup, it is actually fine. However, it is best if you go with gentler types of makeup items. This way, you won’t be irritating your skin further. Aside from that, you should refrain from picking your pimples while using makeup, since it can worsen the situation.

68. Caring for your skin.
If you are the type of person who usually wears makeup almost everyday, then you should take care of your skin properly. One of the things you can do is to get a facial once a month. By doing this, your skin would be revitalized and purified. When that is achieved, it would become more radiant and won’t get easily irritated with certain makeup items.

69. Your daily makeup.
Wear a daily makeup that is simple and light, so that you won’t put too much chemicals on your skin. Keep in mind that most makeup products are loaded with synthetic substances, which can harm your skin. Thus, it is best to stay on the safe side, and just use heavy makeup, when you are attending a party or going out with your friends.

70. Applying foundation.
When applying mineral or liquid foundation, it is best that you make use of a foundation brush. This way, you can ensure that you can balance the tones of your neck and your face. Choose a foundation brush that is made in good quality, and has flat and long bristles, so that you can apply foundation with ease.

71. Using the right face brushes.
It is important that you make use of the right types of brushes for every makeup item that is intended for your face. For example, a concealer brush is used for the concealer, so that you can properly hide pimples, and other imperfections. Aside from that, the blusher brush is used to color the cheeks. Use the proper brush, so that you can apply your face makeup properly.

72. Applying makeup for the eyes.
The eyes are the windows of your soul; thus, you have to apply the right kind of makeup for it, so that it would help you express your feelings. You need to consider the color of your eyes, when it comes to choosing the shade of your makeup, so that you would be able to effectively enhance it.

73. Different makeup brushes.
There are lots of different makeup brushes that you have to acquire in order to complete your makeup kit. These brushes are usually categorized depending on the part of the face they would be applied to. Some of them would be the face brushes, the lip brushes, the eye brushes, and some are called special brushes.

74. Choosing the best concealer.
Aside from making sure that you are using the concealer that is lighter than your skin tone, there are other things that you need to consider for it. For instance, you should consider its brand, since there are certain brands that certainly stand out from the rest. Aside from the brands, you should also consider the type of concealer that you want.

75. The advantages of the powder concealer.
There are lots of advantages in using a concealer that is in powdered form. For instance, it looks natural even at the end of the day. Aside from that, it would still provide you the effect that you want, even after you lay on a powder foundation. Moreover, it is also lightweight.

76. Using the liquid concealer.
If you want to hide some bad circles that are present under your eyes, then you want to make use of a liquid concealer. A liquid concealer is very easy to apply, since you can even use your fingers for it. Aside from that, it is very effective in hiding even the darker blemishes.

77. Choosing the right eyeshadow for your eyes.
When choosing the color of your eyeshadow, you should consider the color of your eyes. Thus, if you have blue eyes, then choosing the right shade of blue should help you enhance your beautiful eyes. To make sure that the shade perfectly matches your eye color, bring a friend with you when you shop for it.

78. Remove your makeup.
When you are about to go to bed, you should make it a practice to remove your makeup. This is to ensure that your skin won’t get irritated with too much exposure to the substances that are present in your makeup. Aside from that, it can also ensure that your skin won’t get dried out.

79. Wearing eyeshadow to a party.
If you have just bought a new eyeshadow to wear it for a party, you need to make sure that you are going to wear it with a dress that appropriately matches it. This is because the color of your dress can clash with the color of your eyeshadow if you are not careful. Plan it well, so that you would look as stunning as you want to be.

80. Wearing bright makeup.
If you are going to wear bright lips, bright cheeks, and bright eyeshadow, then you may be overdoing it, and get your face covered with all our bright makeup. You need to achieve balance when wearing bright makeup. Thus, if you are wearing bright makeup for your eyes, then wear something neutral for your lips.

81. Achieving a beautiful eye makeup.
To achieve a beautiful eye makeup effect, you need to have a concealer, eyeshadow base, eye pencil, mascara, and eye shadow brushes. To achieve a more radiant effect, you need to use all these materials properly. Aside from that, you should also take note of the proper sequence in using them.

82. Explore.
Once you have gotten more comfortable in applying makeup on your face, you should not be afraid in experimenting with different looks. By doing that, it actually provides you with more practice. Aside from that, it also gives you a chance to identify the best makeup style for your personality.

83. Finding the most affordable makeup products.
If you want to find the most affordable makeup kits, what you can do is to explore the internet for them. Such kits are actually offered by various online stores in discounted prices. All you have to do is to find them through your search engine. To make sure that the makeup items are in good quality, don’t forget to check out reviews about them.

84. Wearing a lip liner if you are a guy.
There is nothing wrong if you wear a lip liner if you are a guy, especially if you perform on stage. In fact, there are even real men who wear lipstick on a regular basis. If you want to try it out though, one of the things that you need to take note of, when buying the lip liner, is to choose something that is a bit darker than your normal lip color.

85. Preventing eye shadow from creasing.
Having a creasing eye shadow is not a pleasant experience. What you can do to prevent it is to make use of a reliable eye shadow primer. Choose one that is made by a reputable company, so that you are assured that your eye shadow won’t fade. Aside from that though, a good primer can also make your eyes look more vibrant.

86. Enhancing your eyes with a concealer.
A concealer is something that you can use to enhance your eyes aside from hiding the your lower eye circles. Since the concealer can brighten up your eye area, your eyes would be emphasized. Just pair it up with mascara though, and curl up your eyelashes to provide you with a more youthful look.

87. Applying a dark eyeliner properly.
Applying a dark eyeliner can be tricky, since it can make your eyes look smaller if not done right. To make sure that you can emphasize the beauty of your eyes, the dark eyeliner should be applied on the lower lash line, instead of the inner rim of your eyes. Don’t extend it to the inner corner, since it would make your eyes shrink.

88. Choosing eyeshadow for brown eyes.
Having brown eyes can make it easier for you to choose the color of your eye shadow, since that eye color can go with almost anything. However, if you want one that would suit your eye color best, then you should go with purple or green colored eye shadows.

89. Choosing the right type of eye shadow.
When you are shopping for a new eye shadow, you need to be aware that they are available in different kinds. In general, eye shadows are available in cream, stick, powder, and mineral forms. Choosing between these kinds would depend on your preferences though, but it is also wise to know their differences.

90. The shape of your eyebrow.
Different haircuts go best with different women. This concept also applies to choosing the shape of your eyebrow. To determine the best eyebrow shape for you, one of the things that you can consider for it is the shape of your face. In general, faces can be oval, square, heart, or round shaped.

91. In shaping your eyebrows.
One of the things that you need to remember about shaping your eyebrows is that, they don’t have to look like twins. They should look more like sisters, in which they should complement with each other. Aside from that, you should not over pluck since it can take some time to grow your eyebrows back.

92. Choosing between neutral and dramatic eye shadows.
Wearing eye shadow should be in accordance to the kind of event that you are attending. In general though, dramatic eye shadows should be worn during nighttime, especially on parties. On the other hand, neutral eye shadow should be worn for daytime such as at your office or at school.

93. What you can do with thin eyebrows.
If you have thin eyebrows naturally or due to over plucking, you can make use of different types of eyebrow fillers for it. One example of it would be the eyebrow pencil, which you can use like you are drawing individual hairs, to compensate your lack of eyebrows. Don’t apply too much pressure though, since it would appear unnatural.

94. Using eyebrow fillers.
Whatever type of eyebrow filler you are going to use, it is very important that you match it with your hair color. However, if you have black hair, you should go for a dark brown color for your filler. This is because using black color could make your eyebrow look too harsh.

95. Having a heart shape face.
If your face is heart shaped, you should come up with rounded brows, since it would make your look more feminine and elegant. The rounded brows would emphasize your heart shape face. Whatever shape your face has though, it is best if you use an eyebrow gel in setting your brows.

96. How to start having a winged eyeliner.
First and foremost, you should use a liquid liner to achieve the winged look. When it comes to applying it, it is good if you find a flat surface to rest your elbow on. This would help to steady your hand. Start at the inner side of your eye and get as close as you can to the lash line, while applying a line that is thin. This should help you in starting it right

97. Choosing the right kind of eyeliner.
One of the things you need to consider when choosing an eyeliner is its kind. The choices that you have would include the liquid eyeliner, pencil eyeliner, cream eyeliner, and mineral based eyeliner. It is best that you become more familiar with each of them, so that you can choose accordingly.

98. False eyelashes.
If you want to enhance the looks of your eyes by wearing false eyelashes, you should know certain things about them first. One of the things you need to take note of is the fact that most false eyelashes are too long for comfort. Thus, you may have to trim them down after purchasing them. Do it slowly though, so that they won’t become too short.

99. Thickening your lashes with mascara.
There are different types of mascaras available today, and one of them can help you add more volume to sparse lashes. All you have to do is to choose a mascara, which features a thickening formula to achieve what you want. Such products usually come with all the instructions that you need to follow.

100. Heated eyelash curlers.
To curl your eyelashes, one of the things that you can make use of is the eyelash curler. However, if you want to speed things up, then you should opt for a heated eyelash curler. Such types of eyelash curler are usually battery operated, and have plates that would heat up when turned on. This tool would allow you to skip the step of heating up your curler in preparing it for the job.

Supplements For Health

Supplements For Health

Getting & Staying Healthy With Dietary Supplements



When checking out facts about Vitamin B, it is important to be able to differentiate between what information is an actual fact, and what is simply a myth. Unfortunately, there are myths about just about everything, so any information learned on any topic should always be evaluated before deciding whether or not it is true. There are many myths about vitamins and supplements in circulation today. Some vitamins, such as vitamin D, have many myths attributed to their use. Others, such as vitamin A, do not have any at all. The following sections will break down the myths about specific vitamins.


A common rumor is that the B complex vitamins, including Folic acid will reduce the risk of heart disease in women who are prone to heart problems. This theory has been tested, and is proven to be false. Studies show that women who took B complex vitamins and Folic acid were no less likely to have heart problems than women who did not consume these supplements.

Some say that Vitamin B-1, which is also called thiamine, helps with the growth of hair at the roots. You will even hear that the hair will not grow properly without this vitamin. Some rumors are even passed around that claim Vitamin B-1 assists with the root development of plants as well. This is certainly not the case, as there are no scientific studies to back up such claims. Another version of this rumor is that taking Vitamin B-1 helps to reduce transplant shock for either people who are receiving new organs, or plants that are being moved. Again, this is not at all the case.

Have you been told that Vitamin B-6 is safe for you to consume, even if it is taken above the recommended limit? This is supposedly true, because it is a water-soluble vitamin. However, the myth is also quite false, as excessive B-6 in the human body can lead to neuropathy pain, skin lesions, vomiting, and even more health problems. Vitamin B-6, like any other vitamin, is best taken within the recommended dosages. Another rumor about vitamin B-6 is that it is an effective treatment for PMS. While double-blind studies were done that initially proved this to be the case, further analysis of those studies have proven them to be inaccurate.

Vitamin B-12 is received by most individuals through the ingestion of meat. Vegans and vegetarians, however do not get this vitamin from eating meat, for obvious reasons! This fact lends credence to the myth that people need B-12 every day in high dosages. In truth, B-12 is needed in exceptionally small amounts, only about 2 micrograms a day, as the body can store up years worth of B-12 for future use. For this reason, going without this vitamin is not usually problematic as long as it is ingested occasionally in one form or another.


While Vitamin C is quite good for you, and does help to build the immune system, taking a huge dose of vitamin C will not keep a cold away! Scientists have cured many illnesses, as you know. However, as the old saying goes, there is no cure for the common cold! Vitamin C is no miracle cure for any illness, sadly. There have never been any scientific studies done that would prove otherwise.


One very interesting myth about Vitamin D is contained in its moniker! You see, Vitamin D is not actually a vitamin. While it is quite essential to the body, and for this reason is referred to as one, Vitamin D is actually a hormone!
As it is commonly known, Vitamin D is made in the body by sun exposure. This is a true fact, however it is a myth to believe that a sufficient amount of vitamin D can be gained in the body simply by normal day-to-day exposure to the sun. Unless someone spends large amounts of time outdoors, most people do not get enough sunshine in their everyday lives to produce the required amount of vitamin D. Purposely sunning to try and avoid Vitamin D deficiency is definitely not a good idea! In order for your skin to absorb the sun’s rays, you would have to go out in the sun unprotected by sunscreen. Instead of preventing a deficiency, this could very likely cause skin cancer.

The next myth is that the proper level of Vitamin D can be sufficiently gained through diet. This is incorrect, as the body naturally produces Vitamin D-3. Food sold in supermarkets generally contains Vitamin D-2 when the label states that the product has Vitamin D. In fact, in addition to this statement, recent studies show that the amount of Vitamin D listed on the labels of most foods is completely inaccurate more than half of the time!

Another myth regarding Vitamin D is that it should be avoided by pregnant and breastfeeding women. Regardless of whether or not you are pregnant, it is encouraged that all individuals receive 400 IU of Vitamin D on a daily basis. Babies should receive 210 IU of Vitamin D each day. Since Vitamin D crosses over into the breast milk, it is better to make sure the mother receives 4,000 IU of vitamin D instead of supplementing the child’s diet.


Perhaps the most commonly believed myth about Vitamin E is that it helps to heal wounds, and can also decrease scars on the skin. Studies have shown that Vitamin E has no positive effects on scars or wounds, and in fact can even be bad for the skin. Vitamin E has a tendency to prove rather irritating to the skin, and can even cause an allergic reaction. When used on burn scars, for example, Vitamin E has been shown to cause the scars to become more discolored than they were before!



While most people know that Vitamin A is needed for the body’s good health, they do not realize what happens when the supplement is taken in excess. Too much Vitamin A can actually cause liver damage, damage to the nervous system, yellow skin, hair loss, and bone damage. In pregnant women, excess Vitamin A can cause birth defects to the child.
If you take it in the correct amounts, Vitamin A is not only healthy, but is also known to be essential to most bodily functions. The best way to get enough Vitamin A is through the foods you eat. This important vitamin can be found naturally in eggs, whole milk, liver, and in fruits and vegetables that are brightly colored.

Vitamin A is absolutely essential because when it is not received by the body in adequate proportions, it can lead to immunity problems and infections. Luckily, this is rather uncommon in developed countries, and usually is only problematic with those who are on strict diets or maintain a high alcohol intake.


Vitamin B is actually a group of four vitamins, vitamin B-1 also called thiamine, vitamin B-2 also called riboflavin, vitamin B-6 also called pyridoxine, and vitamin B-12 also called cobalamin. Together, these four vitamins make the B vitamin group.

Most individuals in developed countries get plenty of B vitamins; however vegetarians sometimes have a deficiency due to their being found primarily in animals. Some medications also affect the way B vitamins are absorbed into the body and can cause a deficiency. A vitamin B deficiency is usually characterized by skin rashes, nerve problems, and anemia.

Although a B vitamin overdose is almost unheard of, when it does occur symptoms include severe burning of any part of the body, itching, or numbness. As with all supplements, it is best to take vitamin B only as recommended.


Ascorbic Acid, which is another name for Vitamin C, is essential for helping the body absorb iron. When too much Vitamin C is taken, it can cause diarrhea and stomach pain. This is important to keep in mind when someone suggests taking a Vitamin C overload to help cure a cold!

Vitamin C is has been commonly associated with the immune system. What most people do not realize, however, is that there is a whole host of potential problems that can come from a deficiency of Vitamin C. Lesser known problems stemming from a lack of Vitamin C include nosebleeds, general weakness and lassitude, swollen gums, and scurvy.

Vitamin C is found naturally in most fruits and vegetables, and is found in larger portions in raspberries, cantaloupe, broccoli, strawberries, and cabbage. Surprisingly, Vitamin C can also be found in liver. When taken in the form of supplements, Vitamin C is best consumed in liquid form, as the pill form is not always absorbed properly by the body.


There are actually two different forms of vitamin D. There is one form that is found in vegetables, and another form found in animals. The form of Vitamin D found in vegetables is called ergocalciferol, while the alternative form is called cholecalciferol. This is the form that is metabolized by the body whenever we expose it to sunlight.

Vitamin D is an essential hormone in the body, and deficiencies are usually found in people who have milk allergies, lactose intolerance, or those who are strict vegetarians. When not enough Vitamin D is taken into the body, it can cause rickets and osteomalacia, which are both diseases that affect the bone structure.
When too much Vitamin D is consumed, however, it can cause an over- absorption of calcium. This can result in calcification, urinary stones, and problems with the central nervous system. Problems with the central muscle system can show up as well. Vitamin D should be taken only as recommended by your doctor.


Vitamin E is found in wheat germ, spinach, olives, nuts, seeds, and leafy greens. Eating foods that are rich in Vitamin E can help to prevent Alzheimer’s disease and prostate cancer, as well as helping to guard against the UV rays of the sun.

Although it is exceptionally rare for people to develop a Vitamin E deficiency, it’s still important to make sure that the recommended daily dose is taken. A Vitamin E deficiency has been known to cause severe problems with the nervous system.

Too much Vitamin E can cause fatigue, weakness, flu-like symptoms, abdominal pain, internal bleeding, and headaches. These symptoms will increase in severity if the overdose is continued over a period of time.



Over the years, there has been much controversy over whether or not children should take vitamins. It is the opinion of some that the necessary vitamins can be taken in through a proper diet that has a good nutritional balance. Unfortunately, this is not always the case in today’s busy world. Vitamins that are found naturally in many foods have been depleted of much of their nutritional value by being processed, frozen, and cooked. Vitamins are important for the health of all people, but especially important for growing children.


There are very few dangers to giving children vitamins. The biggest dangers actually come from mismanagement of vitamins. While quite healthy for the body in the proper amounts, it is never good to exceed the recommended dosage of vitamins, especially in children. With the variety of candy colored, cartoon character shaped chewable vitamins available for kids, it’s important that the bottle containing them is stored well out of the reach of children. Often, children will think that their daily multi-vitamin is candy, and will want to take more than one, especially if they can sneak a few out of the bottle without Mom knowing!. An overdose of vitamins can cause a vast variety of health problems and other symptoms as well as long term damage to vital organs.

Overdoses of most vitamins are almost unheard of, and are avoidable simply by following the instructions on the bottle. It is never a good idea to increase the dose of vitamins you are taking past the recommended limit unless you are instructed to do so by your doctor for some medically necessary reason. More often than not, the opposite will be true, where children risk growing up without the full dose of essential vitamins.


In the event of an overdose on vitamins, children can experience a vast array of symptoms. These symptoms can include but are not limited to stomach pain, nausea, diarrhea, headaches, and dizziness. In more severe cases, iron toxicity, stomach bleeding, and heart damage can be seen.

When someone experiences an accidental overdose, it is essential for them to seek medical attention for them immediately. This necessity may fall on the shoulders of a friend or relative of this person The best possible course of action, however, would be to avoid overdose completely. Simple precautions can be taken by keeping vitamins out of the reach of children and the elderly. You can administer the vitamins to the family each day in order to monitor the dosages. As the old saying goes, an ounce of prevention is worth a pound of cure.


Vitamins have a number of different effects on children. Physically, vitamins allow children to grow and develop properly. A proper balance of vitamins will produce children with bones and muscles that will stay strong, and also will help to improve vision, coordination, and motor skills.

Vitamins also greatly affect the way children are able to learn. Vitamins are essential to brain development, and contribute to the ability to take in, comprehend, process, and store knowledge. A correct balance of vitamins has also been shown to improve the ability a child has to focus and concentrate. With children spending seven hours a day in school and quite a few hours on homework once returning home, vitamins are quite important for keeping children on task.


For those individuals who received all of the necessary vitamins as small children, and continued this practice through their adulthood, there are many satisfactory long term effects. Adults who have grown up receiving the proper balance of vitamins their entire lives have better vision, sharper memories, a decreased chance of developing Alzheimer’s disease, bone and joint problems, and/or osteoporosis.


With all the vitamins available on today’s market, it can be difficult to decide what kind of vitamins to give a child. While the following will give you a comprehensive guide to what the average child needs, it is always best to consult a doctor on the specific needs of your individual child.


While individual vitamins are a great way to restore any depletions of specific nutrients in the body, the average child needs a more balanced dose of vitamins than individual vitamins can provide. In order for a child to get the vitamins needed, they would need to be given a vast number of individual vitamins each day. A multivitamin can provide a balanced dose of everything needed in one dosage. Another benefit of multivitamins is that there are many brands that are developed specifically for children. Individual vitamins are generally not made in doses appropriate for children, and can increase the likelihood of an overdose of a specific type of vitamin.


There are many companies that currently make children’s vitamins. Some are better than others. However, many doctors disagree on what is truly the healthiest and best type for children. Always compare the ingredients on the back of the container with the recommended dosages for children before purchasing a vitamin. Feel free to ask your doctor what brand may be best for your child’s specific needs.
Many children just will not take vitamins that do not taste good! With this in mind, most doctors agree that it is best to give a child whatever vitamin that they don’t mind taking. Many vitamins come complete with a child friendly appearance in shapes of cartoon characters. Finding a children’s vitamin that your child will take without a battle each morning is the key to picking a brand of children’s vitamins.


It is important to encourage children to take their vitamins on a daily basis. Making vitamins a part of the daily breakfast routine is one way to encourage the proper intake. For children who do not like to take vitamins, a chart with a reward system is a great way to motivate them. Create a chart for the wall and allow the child to add a sticker each day after they take their vitamin. At the end of a week where they have consistently taken their vitamins allow them a reward, such as skipping dish duty for a night, or some sort of a small trinket.
It is also important to instill in children a sense of how important vitamins are in their health so that they will continue to take their vitamins as they get older. School based health programs often do a wonderful job at educating children on the importance of a balanced diet. This doesn’t let you off the hook at home, though! Further stress the importance of vitamins to your children, even before they are school age. Set a good example for your children by taking vitamins yourself. Remember, children are curious creatures and sometimes giving them a rational for doing something (in this case taking vitamins) is much more effective than “because we said so.”


As infants, babies that are breast fed gain a lot of their necessary vitamins through their mother’s breast milk. For this reason, in addition to maintaining their own health, breastfeeding mothers should be sure to keep an adequate amount of vitamins in their own systems. It is also important for breastfeeding mothers to remember that the daily vitamins needed for a baby is different than what an adult needs. In order to avoid giving infants a dose of vitamins that may be too large, ask your physician if there are any foods or vitamin supplements that you should not ingest while breastfeeding. Not all vitamins pass through a mother into her breast milk, so the remainder of vitamins you need should be gained through external sources. Because most children’s vitamins are chewable, vitamins should be started in toddler hood. Until this age, it is twice as important to make sure that the child’s food sources have the necessary vitamin intake.
Ask a doctor for an idea of what children should be eating to ensure they receive all of their nutritional needs. Babies who are fed baby formula need the type of formula that is rich in vitamins. Doctors can recommend a good formula that is right for your baby’s needs. This is somewhat different from child to child. Babies with milk allergies who are fed with soy formulas may require additional vitamins not available in their formulas.


As long as the child does not have any specific health problems, there are really no single vitamins that should not be given to a child. Multivitamins that are formulated for children have been designed to incorporate exactly what a child needs to grow and develop in a healthy manner. For some children with particular ailments , it may be best to avoid some vitamins. If your child has any kind of health problems, it is important to ask a doctor for advice before giving your child any vitamin supplements. Vitamins can also interact with some medications, so if your child is being prescribed any type of medications due to illness, ask the prescribing physician if you should hold off on their multivitamin while the medication is being administered. Always make sure your child’s doctor knows what vitamins your child is taking on a day to day basis.
Some parents who worry about finicky eaters worry that their child may not be getting adequate nutritional needs even through vitamins, and wonder if it is a good idea to give additional vitamins to their picky eaters, or double dosing on vitamins in weeks that a child has had a particularly poor diet. This is absolutely not the case, as children’s multivitamins are formulated for exactly the amount a child needs. It is a bad idea to give a child additional vitamins unless directed to do so by a doctor, even if the child has not been eating well.



Vitamins are an important nutritional resource, and for this reason doctors may prescribe certain vitamins specific to one’s own needs. One example of this would be the prescription of folic acid and other prenatal vitamins to pregnant and nursing mothers. In addition to this, there are some medications prescribed for certain ailments that actually deplete the levels of vitamins in the body. Doctors will prescribe vitamins in conjunction with some medications, but some vitamins actually counteract the affects of medications. That’s why it is important to avoid some vitamins when taking certain medicines. Ask a doctor about your vitamin intake when being given a new prescription.


When taking some medications, certain vitamins should be avoided. Some medications used for treatment of acne and skin problems can interact poorly with Vitamin A. These medications increase the risk of Vitamin A toxicity and for that reason, the vitamin should not be taken. Vitamin B-6 should be avoided when taking prescription Levodopa. However, when Levodopa is taken in conjunction with Carbidopa, the concern of vitamin B-6 interactions is eliminated. For this reason, most doctors now prescribe both medications together.
Warfarin is a medication that is known to have negative side effects when taken simultaneously with vitamin E. Some studies have shown that some people taking both Warfarin and vitamin E have an increased risk of internal bleeding which can lead to serious health complications. Warfarin should also not be taken with Vitamin K, as the vitamin K can decrease the effectiveness of the Warfarin.
Phenytoin is a medication known to interact with folic acid. This is not a common problem, because most over-the-counter folic acid pills are not given in high enough doses to interact with Phenytoin. It is still important, however to check with your doctor when being prescribed Phenytoin before you takefolic acid. Because senior citizens generally take multiple medications, it is always very important to consult a doctor about what medications are safe to take.


Some medications have been found to be more effective when given in conjunction with certain vitamins. One example of this is Vitamin D. Medications that are prescribed to help with bone health are actually given a boost in efficiency by Vitamin D. Vitamin D is also shown to help with medications that help fight osteoporosis. Some studies show that vitamin D along with magnesium helps with the development of bone in teenage girls.
The B complex vitamins have been shown to boost the affects of medications that help with brain development and muscle and body development. Vitamin E is used in conjunction with immune system boosting medications, especially in the elderly.


Seniors have specific needs in order to stay healthy. As people get older, they generally develop greater health needs, have a less efficient immune system, and become more fragile in structure. Due to their specialized needs, it is especially important for senior citizens to maintain an adequate supply of vitamins in their diets.


Calcium is a very important part of nutrition, especially in senior citizens. When a person reaches the age of seventy, their bones can become quite brittle. To help combat this, calcium supplements can be taken. Few people realize that an adequate amount of calcium is not in the diet of the average person. In the human body, two percent of the body’s weight is actually made up of calcium, almost all of which is found in the teeth and bones.
A calcium supplement should be a part of the daily routine for the elderly, especially with women who are prone to osteoporosis, a word which literally translates to “porous bones”. Each year, about twenty percent of the body’s calcium is destroyed and replenished through food and supplements. A person stands to lose a good deal of their bone health pretty quickly if they are not sufficiently taking in the calcium they need regularly.
While calcium is necessary and should not be ignored, it is not a good idea to take more of it than recommended. Anything above the required amount of calcium has no additional benefits to the body. When the recommended amount has doubled it actually can have side effects and can cause sickness.


Fiber is a form of carbohydrates that are not broken down and digested by the body. Instead, fiber is excreted from the body in the feces. There are two different types of fiber, called soluble and insoluble. When mixed with liquid, soluble fiber forms a gel like substance, and binds with fatty acids. Soluble fiber lowers cholesterol, reducing the risk of heart disease. It also helps to regulate blood sugar in individuals with diabetes. Insoluble fiber passes directly through the intestines and helps balance the pH levels of the intestines, which helps prevent colon cancer. Insoluble fiber promotes regular bowel movements and prevents constipation, and removes toxic waste from the colon in less time.
Fiber intake is usually broken down into seventy-five percent insoluble fiber and twenty-five percent soluble fiber. It is recommended that the average person gets twenty-five grams of fiber each day. Fiber can be acquired by eating oats, bran, nuts, seeds, barley, and some vegetables. It’s important to make sure your diet contains enough fiber to keep your body working the way it should. Because the elderly often do not get enough fiber in their diet however, it is a good idea to take a fiber supplement. Fiber supplements come in both pill form and powder form, which is dissolved into a liquid.


Over time, pollutants can build up in the brain and impair memory function. These pollutants can come from habits such as smoking and drinking, or simply being exposed to such things as air and water pollution. The older people get, the more their memory can be impaired by this. There are many vitamins on the market that will help to prevent this problem, and when you are taking the proper amounts of them, your brain and memory function can be improved.
The B Vitamin groups, especially folic acid, and Vitamins B-6 and B-12 help with brain function. They are especially helpful with information processing, and verbal skills. This is an important group of vitamins for the elderly, whose brain function begins to slow down. Vitamin B-6 has been proven to help with memory retention, and the other B vitamins have been shown to promote mental clarity. Each different B vitamin helps in a slightly different way, but almost all of them are quite necessary with the development of the brain and brain function. By taking their B vitamins, the elderly are helping to keep their minds and bodies strong for years to come.
Vitamin E has been shown to help improve memory function by neutralizing the chemicals that are collected in the brain over time by cigarette smoke, alcohol, and air pollution. Taking Vitamin E can be especially helpful in trying to help with the memories of those who have led particularly unhealthy lifestyles. Drugs, cigarettes, and alcohol consumption often times help contribute to memory loss down the line, because these pollutants deposit into the brain and cause problems with brain development and functioning, as well as memory functioning.
Vitamin C helps with brain function as well, and aids in the overall lifetime performance of memory and other brain functions. Some studies have even shown that those who receive an adequate supply of vitamin C even have a tendency to live longer lives. Vitamin C is especially important in the elderly who tend to have less adequate immune systems than those whom are younger. Vitamin C helps boost the immune system and keep the elderly healthy as they get older.


Due to declining bone health in most elderly people, it is important to always take a calcium supplement and maintain an adequate supply of calcium in the body to help prevent brittle bone disease and broken bones due to falls. It is also quite important to take a daily fiber supplement because it is unusual for an elderly person to ingest all of the necessary fiber that is needed to keep one healthy simply from diet alone. Because the elderly are less likely to be exposed to prolonged sunshine, a Vitamin D supplement is also recommended, especially since it can also help with bone density and bone strength. In fact, the required amount of Vitamin D is greater in an elderly person than a person of a younger age.
Folate and Vitamin B-12 are vitamins that are also greatly recommended for seniors. These will aid in both digestion and proper skin health. Luckily, most multivitamins that are designed for seniors aim their content directly to what most seniors are said to need. Shopping for vitamins based upon who will be taking them is a fairly simple and fool proof method of deciding how much of each vitamin and mineral is needed for that individual person. Of course, consulting a doctor on which multivitamin or single vitamin is best for a particular person can give one a better insight on what is perfectly right for them.



All people have different nutritional needs. These needs are based on physiology, and are therefore very different between men and women. In an attempt to design exactly what is needed for them, some males turn to men’s multivitamins. Others try to take separate supplements of exactly what they feel they need. In either scenario, it is important to develop a healthy balance between supplemented vitamins and a healthy diet.


If one is not inclined to try to create their own cocktail of vitamins and supplements, there are a number of multivitamins out there on the market designed specifically for men. These vitamins range in both price and efficiency, however one does not necessarily correlate to the other. In other words, the most expensive products are not always the best.
The best way to determine a good vitamin is to read the ingredients on the back of the bottles while you are out shopping. Compare which packages contain more essential vitamins and nutrients. A word of caution is necessary here. While cost does not necessarily indicate a good vitamin, exceptionally cheap supplements are generally created from synthetic nutrients and are therefore not as healthy for you. Synthetic nutrients are not as easily processed by the body, and therefore are less effective.
The most effective way to choose a good multivitamin is to speak with your doctor and see what he or she recommends. Some doctors will even direct you toward prescription vitamins that may be balanced better for you, and could even be covered by insurance.


There are many drugs on today’s market to help increase a male’s sex drive. However, there are even more products on the market that consist of natural vitamins and herbal supplements that can accomplish much the same thing. By taking natural supplements to accomplish an increase in libido instead of artificial products, one is able to achieve the same desired result without polluting the body with the unnatural substances found in other drugs.
Vitamin A is one vitamin that helps contribute to a man’s sex drive. Because Vitamin A works with the synthesis of progesterone, it is directly linked to a man’s sex drive. Vitamin A deficiency is actually a common cause of male impotence.
Vitamin B is as aforementioned not truly a vitamin, but a hormone. This hormone works with the nervous system, and when it is taken in the recommended dosages can actually increase the sensitivity males encounter.
Vitamin C is not only essential in helping the development of many hormones that affect the sex drive, but also essential in helping with fertility. Men who maintain an adequate intake of vitamin C are less likely to have fertility problems than those who do not.
Zinc is one of the key components in testosterone and sperm production. A man who is lacking in zinc may be experiencing a vast array of problems in the bedroom. Zinc helps to create sperm and maintain the volume of semen in the body.


In addition to vitamins, herbal supplements such as ashwagandha, ginger, cloves, gingko, horny goat weed, maura puama, yohimbe, and zallouh root are a very well known to increase a man’s sex drive and sperm production.
– Ashwagandha is an herb similar to ginseng. It is known for helping to cure impotence and infertility. This herbal supplement increases both sexual desire, and the production of sperm.
– Ginger/Cloves/Gingko all help fight against impotence. These herbs all act in similar ways. One way is by increasing the blood floor to the extremities of the body, and the other is by acting as a warming agent to the body as well.
– Horny goat weed, though interestingly named, has been a celebrated herb of Chinese herbalists since prior to the birth of Christ. This is used in men to treat impotence, increase sperm production, and increase sexual energy.
– Maura Puama is another herbal supplement known to help with impotence problems. In addition to this, Maura Puama is an aphrodisiac that works in both men and women alike.
– Yohimbe is exceptionally affective for increasing libido and for assisting with erectile problems. However, it does not come without a price. as Yohimbe is also known for causing headaches and dizziness. This is not the case for all men, however, and the positive effects of yohimbe are almost instant, so it may be worth a try.
– Zallouh Root is somewhat hard to find and can be moderately expensive because it only grows in very specific mountain regions. For those men that have access to it or don’t mind paying the price, zallouh root has been used for years in treating erectile dysfunction and increasing sexual desire.


While some vitamins are especially good for men, others are equally as bad. Doctors and experts will recommend certain vitamins and supplements and will also alternatively recommend avoiding others as well. Some of the vitamins and supplements that should be avoided include liquid creatine, chitosan, L-carnitine, pyruvate, and ribose. As for herbs, licorice (including the black licorice candy), dong quai, fennel, hops, peony, and white willow should all be avoided.
It is important to always properly research any herbal supplement or vitamin supplement you are thinking of taking before purchasing it. Herbal experts are great resources for developing your knowledge of herbal supplements. Doctors can also be consulted, though knowledge of herbs varies from doctor to doctor, as does their opinions on herbs vs. medications. When all else fails, books and the Internet are great ways to do your own research on the specific herb you are questioning. No herb should ever be taken without first doing the proper research, so do not ever jump right into an herb because you have “heard good things about it.”


– Licorice is one herb that should be absolutely avoided by men who are trying to impregnate their partners. Licorice, though known to increase the sex drive, also causes a decrease in sperm count. This does include the candy black licorice!
– Dong quai is an herb common to women’s treatments. For every ounce of effectiveness it has for women it has equal parts of problematic effects for men. This herb helps to increase estrogen and can upset the natural balance of a man’s body.
– Fennel is another herb that is great for women by counteractive to men. While the herb will increase the sex drive of a woman it will actually decrease libido in a man and should therefore be avoided.
– Hops is another herbal supplement that men should avoid. Although helpful for the treatment of minor ailments hops has a nasty side effective of decreased libido and even impotence.
– Peony is taken usually in root form. It’s one more herb that’s greatly helpful for regulating women’s menstrual symptoms but devastating to the male libido. In addition, peony can be quite toxic if not taken correctly and in proper dosages, so should always be avoided unless an herbal expert has been consulted.
– White willow is the natural basis for the synthetic base to aspirin. This gift from nature has wonderful aspirin like effects such as decreasing pain and reducing fever. It also raises estrogen levels and can cause sexual dysfunction in men.

– Some doctors will advise that creatine is a great substance for assisting in muscle development, while other doctors disagree and state that it is unnatural and unhealthy for the body. For those that do desire to take this supplement, the liquid form is one that should be avoided. Liquid creatine in studies has shown that they have no greater affect than a placebo. Some claim that the liquid form is more readily accepted into the body, but there is nothing scientific to back up these claims.
– Chitosan is a supplement that claims to work as a fat blocker. There are no proven scientific studies that have shown this to be the case. What studies have shown, however is that chitosan can cause gastric disturbances and other unpleasant health problems. This supplement should just be generally avoided.
– L-Carnitine is claimed by some to give increased energy and foster weight loss. In regards to claims of increased energy, there is simply no scientific research to back up these claims. As far as the weight loss is concerned, some studies have shown L-Carnitine to promote weight loss; however there are significantly more studies that have shown that it does not.
– Pyruvate is supposed to cause weight loss by increasing ones metabolism. While this is the case, it is only true when you are taking a massive dose of pyruvate (approximately 350 pills a week). In order to have pyruvate stimulate weight loss, you would be required to take what is a potentially toxic dose of the substance.
– Ribose is sold with claims of increasing energy. No studies have ever been conducted to back this claim up. This is yet another supplemental product that probably has no positive effects in the area it claims to.



Like children, senior citizens, and men, women have specialized needs in their vitamin intake. Vitamins should be taken that help them not only to stay healthy, but also to help balance out their natural menstrual cycles. Many people would be amazed to know how greatly vitamins and herbal supplements can help with the female reproductive system, from relieving pre-menstrual symptoms to increasing sex drives, right down to helping with conception.


Women need a lot of the same daily vitamins as their male counterparts. There are four vitamins and two minerals that women need especially. Vitamin E, Vitamin K, and Magnesium are three of the vitamins that are especially needed in women. In addition to these three vitamins, it is important for breastfeeding women to also take zinc each day. Calcium and Iron are two very important minerals that women should remember to consume daily as well.


Some women try to take individual vitamins each day, while others prefer to get their daily requirements by taking one simple pill. For these women, specialized women’s vitamins are the way to go. Women can also talk to their doctor to see if any prescription or over-the-counter vitamins are recommended.
For females who are trying to become pregnant, are pregnant, or are nursing, specialized prenatal vitamins are both recommended and encouraged. These are available both with a prescription and over-the-counter. Prescription vitamins often come with the added bonus of being covered by insurance. Prenatal vitamins are an important part of making sure your baby develops in a healthy way. Women carrying babies who are depleted of vitamins have a much higher risks of having babies born with health problems ? for instance, Spina Bifida is a devastating life-long disability caused by pregnant mothers not getting enough folic acid.
Do not be fooled into thinking one brand of vitamin is better than another simply because it costs more money, as this is not always the case. Always remember to keep in mind what types of vitamins and minerals your multivitamin should have in it, and compare that to the ingredients listed on the bottle. Pay special attention to the amount of each vitamin and mineral listed on the bottle, and compare that to what is the recommended daily dose.


There are a number of vitamins and herbal supplements that women can take to increase their sex drive. Aphrodisiacs are found quite readily throughout nature, both in herbal, vitamin, and mineral form. The vast amounts of these supplements that are available should be able to cover most any problem a woman may have in the bedroom. While medications to deal with the female libido are around and available, they are not nearly as well researched as the male versions. In many ways, women are better off finding natural ways to deal with their desires, or lack thereof.
– Vitamin A is often used in conjunction with the female libido. The vitamin contributes to the production of estrogen, and therefore helps a woman feel a little more sexually driven. Daily doses of vitamin A are said to really increase a woman’s sex drive.
– Vitamin B, a hormone and not truly a vitamin, works by increasing levels of arousal. This happens because Vitamin A makes the body more sensitive to touch and other sensations, due to its affecting the nervous system.
– Vitamin C is great for women who want to increase their sex drive and their fertility. Vitamin C also decreases the likelihood of women getting sick, and healthy women are much more likely to have a full sex drive.
– L-Arginine is an amino acid that has major affects to the libido of a woman, and her partner as well. An L-Arginine supplement can be as effective for women as prescription drugs and is widely encouraged throughout the globe.


There are some herbs that are beneficial to both genders in terms of the health of their reproductive systems. Most are beneficial to both men and women. Herbal supplements that have positive effects on women include ginseng, fo-ti, Damiana, Tongkat Ali, and Maca.
– Ginseng serves as a natural aphrodisiac and in fact, is one of the best selling herbs on the market. This herb is also credited with giving increased brain function and concentration. Ginseng is quite safe and effective, but of course should only be taken within its recommended dosages.
– Fo-ti is a Chinese herb that has been used for centuries to increase a woman’s libido. While this supplement is also used for men, it seems to have more profound effects on women than on their partners.
– Damiana is another herb that is known to be a wonderfully successful aphrodisiac. This plant has been used in Mexico for years for this very purpose, and in more recent years has made its way to other countries for the same reason.
– Tongkat Ali is an herb known for increasing libido in both men and women. This herb comes from Malaysian countries and in its own region is actually more popular than prescription medications!
– Maca dates back to ancient civilization. It is credited to increased physical strength as well as a heightened libido. Maca has been taken for many years as a way of naturally boosting an individual’s sex drive.



Some herbs area not healthy for a woman to take, especially if she is nursing, pregnant, or thinks she may become pregnant soon. While herbs are all natural, they are not all healthy, and some of them can be quite harmful. It’s important to thoroughly research any herb or supplement before taking it to insure that it will have only the most positive effects on your health.
Herbs that should be avoided by women at all cost include Black cohosh, blue cohosh, pennyroyal, ginger, dong quai, licorice (yes ladies, this does include the candy!) and fenugreek. These herbal supplements have a variety of side effects that can be devastating to the woman’s body, especially a pregnant woman.
– Black cohosh is occasionally used under the direction of an experienced herbalist, doctor, or midwife, in order to encourage contractions and labor toward the end of a pregnancy. If it is taken any earlier than this in any amount, can cause a miscarriage.
– Blue cohosh, like its brother herb, should also never be taken in an quantity during pregnancy, for fear of causing contractions which could lead to early labor and miscarriage.
– Pennyroyal is an herb that can cause hemorrhaging and death in a pregnant woman. Like Cohosh, it can also cause contractions and in fact, was even given throughout history in large doses to women in order to make them abort.
– Ginger is a great herb to alleviate nausea and flu like symptoms, however during pregnancy can actually case birth defects to the unborn child much like the use of drugs can. Ginger should be avoided both during pregnancy, and during conception.
– Dong quai is yet another herb that can cause premature uterine contractions along with birth defects, and therefore should be avoided prior to conception as well as throughout pregnancy.
– Licorice and its black candy (the red varieties do not contain actual licorice) can be very aggravating for those trying to conceive. Licorice decreases the likelihood of conception and also increases blood pressure.
– Fenugreek is in line with the above mentioned herbs. This herb also causes uterine contraction during pregnancy which can easily lead to miscarriages and should be strictly avoided in pregnant women.


Herbs are not the only supplements that should at times be avoided by women. Some supplements should be avoided at all times by women while other supplements only need to be avoided before and during pregnancy and while breastfeeding. Some of the more common supplements that women should avoid include, but are not limited to, vitamin A, vitamin D, and alfalfa.
– Vitamin A is an important part of health, but when more than 10,000 IU of this nutrient is taken daily by a pregnant women, it can severely increase the rate and likelihood of birth defects. Please consult a doctor if you are pregnant or nursing and you think your daily intake of vitamin A is greater than 10,000 IU.
– For the same reason, vitamin D should not fall outside of the guidelines of 400-1,000 IU each day. Anything lower than 400 IU can cause the pregnant mother to be unhealthy, but anything over 1,000 IU a day creates a chance to cause birth defects.
– Women who are presently taking birth control pills, blood thinners, aspirin, Warfarin, Heparin, or potassium should not take alfalfa supplements. The risks and complications with alfalfa combined with any of the above mentioned substances can be quite severe including severe bleeding. Birth control is also much less affective when alfalfa is taken and there is an increased risk of pregnancy.

It is quite important for any woman who is thinking of taking any type of vitamin or other supplement to speak with their doctor before taking it, especially if they are breastfeeding, pregnant, or trying to become pregnant. Precaution certainly outweighs trying to correct whatever problems could be caused by taking the wrong thing.



There is plenty of debate among nutritional experts over whether or not vitamins should be primarily attained through food or through vitamin supplements. Those in favor of food feel that it is a more natural way to get their required daily vitamins. The experts who lean toward supplements feel that they are a more accurate way to ensure good health. In truth, the answer is probably somewhere in between these two extremes. It is important to eat a healthy and balanced diet, but because preparing a diet that is one hundred percent nutritionally balanced would take nearly as long as a full time job, supplementing through vitamins is great idea as well.


Eating a balanced diet is quite important, regardless of whether or not a person takes supplements. The body requires more than just vitamins to stay healthy, and the natural balance that fruits, vegetables, proteins, and carbohydrates provide to the body is essential to healthy living.
Those who eat a balanced diet are shown to be in better physical condition, have fewer health problems, feel more energized, have a stronger immune system, and live longer lives than those who are less cautious about what goes on their plates. It’s important to balance ones diet so that the body is supplied with the correct amounts of vitamins, minerals, and proteins, and eating healthy is a great way to begin this process.


Getting your vitamins and nutrients from your diet is a wonderful way to help keep your body happy and healthy. However, it is nearly impossible to receive all of the necessary essentials simply from eating right. Almost no one eats right all of the time, even when they are making a conscious effort to do so. Even when meals are perfectly balanced, they do not always contain the vitamins and minerals that they are thought to have.
Most people do not realize that cooking foods vastly breaks down their vitamin content, significantly reducing their nutritional value. The process of heating the food breaks down the vitamins structure. When we eat cooked food, it ends up having not even half of the assumed nutritional intake as one would expect. It is for this reason that eating cooked food leaves one at a disadvantage if they are trying to pack all of their daily nutritional needs into their diet alone.
This is also important to keep in mind that when dealing with children. it’s especially difficult to keep a child eating only the healthiest foods and able to receive proper nutrition from their diet alone.


To put it simply; yes. All vitamins are available in food. However, it is often nearly impossible to get the required daily dose of them through food alone. The recommended doses of some vitamins would require vast amounts of foods in order to hit the minimum required amounts, and that is only taking into account one vitamin.
The human body requires many vitamins each day, all with a certain amounts that need to be met throughout the day. It is virtually impossible to develop eating habits that incorporate the entire required vitamin intake for each vitamin, so while yes, the vitamins are theoretically available in food, no, they are not always available in the correct amount.


This is the age old question of the food pyramid. It has been taught to children in school health classes for years now, and has become quite popular with the adults as well over more recent years. Though the food pyramid has made mild changes over the years with shifts in opinion of what exactly is needed, the prevailing model states the new recommendations.
The new model recommends that carbohydrates should be consumed in six to eleven servings each day. Fruits should include two to four servings, and vegetables should include three to five servings. Climbing higher up the pyramid, the dairy group as well as the protein group requires two to three servings each. At the top of the pyramid are fats, oils, and sweets, which are suggested to be used sparingly.


First and foremost, it is quite important to understand that taking daily supplements does not replace eating a healthy balanced meal. Just because one takes their vitamins does not mean that they can eat fast food and sweets as their primary food source. As with most things in life, it is important to attain a balance between the different dynamics.
Supplemented vitamins are not all the same across the board. They should be individually evaluated for both health benefits and efficiency. It’s also a good idea to discuss with your doctor what is recommended for you specifically. Anyone who is taking any medications should also consult their doctor in case of rare but potentially harmful interactions.


The main advantage to getting your vitamins from a supplement is that your body is able to expect and predict what nutrition it will have every day. The food that people eat each day is varied from meal to meal and therefore provides different nutrients each day, leaving the body in limbo not knowing what to expect. By taking a daily supplement the body is more naturally balanced.
Another great advantage of taking daily vitamins is the knowledge that even if your nutrition slips a little bit one day your body is still nourished with its daily requirements of vitamins and minerals.


There are really no real disadvantages in taking multivitamins when you do so in a smart and sensible way. A possible disadvantage would be consuming and relying on multivitamins that are not nutritionally sound. Another disadvantage would be relying only on supplements without eating a proper diet. However, as discussed earlier, these are all things that need to be maintained in conjunction with vitamin intake.


Yes! When perusing the shelves of a local nutritional and health store, you will see that there are many manufactured supplements for all of your vitamin, mineral, and herbal needs. These vitamins can be purchased separately to create a blend of exactly what vitamins you feel are necessary in your system, but there is really no need for this. You will find that most multivitamins are actually proven quite effective in developing a nutritionally balanced blend for you.


It is not recommended to simply blindly pick individual supplements and combine them without the proper research and recommendations from doctors, herbalists, or health specialists. An incorrect blend of supplements can disrupt the natural balance of the body, so when choosing individual vitamins, chose carefully!
In most cases, herbalists and nutritional specialists can be found in your local yellow pages. They would be happy to set up a time with you to discuss your daily activities and nutrition, and then evaluate what supplements would be best for you. A doctor can always be consulted about vitamin needs as well, though it is important to check with your doctor regarding his knowledge of herbal supplements. Not all doctors feel that they know every little detail about modern medicine.


Newer studies have recently shown that liquid forms of vitamins or gel caps are more effective and more easily digested than the pill form. Allegations have even been made that the pill forms of some vitamins don’t dissolve and digest in the body. No scientific studies have proven this idea, and many supplements are not available in liquid form. At present time, the jury is out on this question. However, some suggest that a liquid or liquid gel form is preferable when available.


In an attempt to understand what each vitamin consists of and how it affects the body, this chapter will outline various vitamins and their benefits on the body.


Vitamin A is from the retinoid group that helps with many functions of the body. This is found in many forms. The retinoid is broken down into alcohols in the small intestine before it is digested by the body.


Vitamin A is needed for healthy vision through retinal formation, healthy skin through retinoid formation, and gene transcription by retinoic acid. The recommended dose varies based on age ranging from six hundred ULs daily for infants to 3000 ULs in lactating women between nineteen and fifty.


Vitamin A is acquired naturally through liver, carrots, broccoli leaves, pumpkin, collard greens, papaya, sweet potatoes, eggs, kale, and many other foods. These foods vary in their content of vitamin A and are sometimes depleted of this source through cooking.

Vitamin A is very rarely toxic because it must be taken in exceptionally high doses to become toxic. In a case of an overdose, vitamin A can cause vomiting, blurred vision, headaches, muscles and abdominal pain, weakness, drowsiness, and even an altered mental status.
Prolonged exposure to high doses of vitamin A can cause hair loss, fever, insomnia, weight change, brittle fractured bones, diarrhea, and the death of mucus membranes.


The B complex vitamins are actually eight vitamins that often coexist. They are all involved in cell metabolism. This group of vitamins includes thiamine, riboflavin, niacin, pantothentic acid, pyridoxine, biotin, folic acid, and cyanocobalamin.


Vitamin B plays a vital role in controlling metabolism and increasing and supporting its rate It also helps in keeping the skin healthy, creating healthy muscle tone, encouraging cell division and cell growth, reducing the risk of some cancers, and enhancing the immune system as well as the nervous system.


Vitamin B can be found in a variety of food sources, such as potatoes, chile peppers, liver oil, tuna, yeast, vegemite, and bananas. Each food contains a different level of vitamin B, and therefore does not contain equal content of B complex vitamins.


In the rare case that Vitamin B is overdosed and toxicity occurs, some symptoms include numbness in the extremities, depression, low blood pressure, fatigue, hyperthyroid, migraines, heart palpitations, cramps, and much more.
With prolonged exposure, these symptoms significantly increase and can become detrimental to health and well being. Vitamin B only becomes toxic when it is taken many times above the recommended level, so illness can be avoided simply by following the recommended dosages.


Vitamin C is an essential nutrient that is found in most mammals. It is also known as L-ascorbate. It is still unclear how much Vitamin C is needed in the body to keep a person at optimal health. This number is being debated between specialists, some of whom believe adding extra Vitamin C to the body is quite helpful. Others feel that it has no affect.


Vitamin C is a vital part of immune functioning. It is also essential in the healing of wounds and the strengthening of teeth. It’s important to receive the recommended daily dose of Vitamin C in an attempt to fight off germs and viruses. Vitamin C helps to protect the body from many intruders by building the white blood cells in the immune system and readying them to fight off bacteria.


Vitamin C perhaps the worst vitamin to try to ingest naturally through cooked foods. Most processes of food preparation destroy the natural vitamin C that foods have naturally within them. When food is prepared in a vitamin C conscious way however, it can be found in milk, liver, oysters, lamb, pork, and cod. Vitamin C can also be found naturally in fruits and vegetables such as grapefruit, raspberry, oranges, plums, pear, lettuce, eggplant, broccoli, parsley, and red pepper.


Vitamin C is very difficult to overdose on because the amount of Vitamin C needed to consume to overdose is so high that most individuals would find it quite hard to consume. Signs of an overdose would be iron poisoning, kidney stones, diarrhea, and other flu-like symptoms.
As is the case with all vitamins, Vitamin C should only be taken as directed and within the recommended daily dose. While some believe that taking a mega dose of vitamin C to eliminate a cold is a great cure, scientifically, it has been proven that this does not work, and is even likely to cause illness.


Vitamin D is a prohormone that is used to maintain the organ system. There are two types of vitamin D, ergocalciferol and cholecalciferol, which is produced in the skin when exposed to sunshine.


Vitamin D helps in a number of ways. It affects the immune system by acting as an anti-tumor agent. It inhibits the parathyroid hormone, and regulates the amount of calcium and phosphorus levels in the blood stream. Without the adequate amount of Vitamin D in the body, a person can develop a number of problems, such as rickets or osteomalacia.


Sunlight is a great source of creating Vitamin D, however it is also found in milk, bread, margarine, butter, oil, yogurt, herring, catfish, salmon, eel, tuna, and sardines. The most important aspect of acquiring Vitamin D naturally is by making sure you get enough sunshine, because unless you spend a lot of time outdoors, normal day to day exposure to the sun is not sufficient for healthy Vitamin D creation.


One is not at risk for Vitamin D overdose by prolonged sun exposure, only by consuming it naturally through foods, or in supplement form. Signs of Vitamin D toxicity include itchiness, increased urine production, renal failure, weakness, nervousness, nausea, and vomiting. If a Vitamin D toxicity is suspected, it is quite important to seek medical attention and discuss this concern with a doctor.


Vitamin E is a fat-soluble vitamin with properties of antioxidants. It is broken down into eight groups of tocopherals and tocotrienols. Vitamin E is essential to the body, and research is currently being conducted that seems to show it is beneficial in both preventing coronary heart disease and treating cancer. Vitamin E can be found naturally in the environment or taken in supplement form, where gel caps are readily available.


Vitamin E is needed to regulate a lot of the body’s natural symptoms. Some people are more prone to needing extra vitamin E, such as infants with low birth weights. There are even some genetic conditions that cause a depletion of vitamin E, requiring increased vitamin E consumption.


Vitamin E can be acquired naturally from a variety of good sources. Wheat germ, almonds, asparagus, avocado, seeds, olives, and nuts are only a few of the many sources of Vitamin E.


Though a vitamin E overdose is almost unheard of, it is thought by some experts that an exceptionally high dose of Vitamin E could cause bleeding. The FDA has not set a limit to the recommended dose of vitamin E because no side effects have been proven.

A Blog Of Brewed Coffee, Anyone?

Coffee is something that we a drink to enjoy the quiet moments of our day. It is also something we drink to jolt our systems when our system is falling asleep and we still need to work. What contrasting reasons to drink this brew yet both are accurate.

Coffee is a complex drink that is drunk at any time during the day. It is enjoyed by many millions of people yet not truly appreciated by these very same people. There are so many varieties and blends that it can be bewildering. In fact, as the character of Tom Hanks in Have You Got Mail? puts it, it can be a challenge to choose for those who have difficulty making decisions to go into a Starbucks shop because suddenly you are asked to make six, all in one go.

It is always great to learn new things and try out new tastes. It also helps if you can learn about what blends may match your taste without your having to waste money on a cup that you will find you absolutely unappealing after the first sip.

Coffee is grown in many places all over the world. Each area produces coffee that is unique to the soil it grew in. Though it is acknowledged that the first coffee plants came from Ethiopia, by no means has Africa cornered the coffee market. Thanks to the varying tastes of people, many delicious blends have resulted.

Coffee is like wine. To truly appreciate it you need to use all your senses and savor not only the taste of each brew but its aroma as well. The scent alone of coffee is enough for some individuals to relax. For them, coffee reminds them of home or a place to just hang out, kick back and relax even if they are sitting in the middle of a crowded caf・

Of course, some may prefer to learn how to make great coffee at home instead of always buying from the local caf・ A blog that talks about practical tips on how to make coffee is invaluable. Recipes for various coffee recipes, be it brew or food flavored with this delicious ingredient, add an interesting and helpful touch to any website that is much appreciated by this reader. It is always nice to work with recipes that other people have already found to be successful.

There is much to experience about coffee and many people to enjoy it with. Each cup of coffee is a connection with that community. The beans and the brew spark off that common interest. Brewed-coffee.com provides a venue which talks about the many aspects of coffee. It tries to bring to life the fun side of coffee as well as the facts of this beverage.

Brewed-coffee.com invites you to sit in front of your computer for a moment and have a wonderful coffee break with other coffee loving individuals. It brings art, culture and facts right to your virtual doorstep. You may want to enjoy a cup while reading about today’s brew.



Kids Eating Healthy

Fast food is a big part of modern life these days,
making it very hard to teach a child how he or she
should eat healthy. The cheapest and easiest foods
are those that are normally the least healthy. If
you give your child the choice between healthy food
and junk food, you normally won’t like the results.

Even though it isn’t possible to get a child to like
all healthy foods, there are some ways to get your
child to try and hopefully like at least a few of
them. You can be as creative as you like, as getting
kids to eat healthy foods can be a little harder than
you may think.

– Sneak the healthy food in. Even though it would
be great if your kid understood the importance of
fruits and vegetables, this isn’t always possible.
If you can’t get them to eat good food willingly,
there are ways to sneak them in, such as making
muffins out of bananas or apples, or pizza with
spinach on it.

– Call fruits and vegetables by funny names. You
can refer to broccoli as “trees”, making them
more fun to eat. There are many different names
you can call fruits and vegetables, even making up
your own if you prefer. Most kids prefer to eat
foods that sound fun.

– Make the foods taste better. Ranch dressing is
great for broccoli, while peanut butter is a great
topping for celery. There are several combinations
for vegetables that can make them taste much
better. You can let your child pick a topping
for a vegetable, even if it’s something you wouldn’t
normally like yourself.

– Dress the vegetables up. Just as much as calling
them names help kids eat healthy foods, making them
look funny also helps. You can do this by making
funny designs on the plate, or setting them up to
look like people. Although some parents don’t like
their kids playing with their food, sometimes it
helps to get them to eat healthier.

There are several ways to make your kids eat
healthier, but to make them enjoy it also has to
be fun as well. This isn’t always an easy task,
because kids normally don’t like foods that are
good for them. It can however, be done with a bit
of creativity. Hopefully, doing this will help
your child develop a love of healthy foods for the
rest of their lives.

Career Fairs: A Great Way to Find Jobs

Are you searching for a new job or a new career? If you are, you may have searched for jobs online or even in your newspaper?s employment section. Although these resources are great ones, you may want to think about trying career fairs, as they are a great way to find available job positions, as well as apply for them at the same time.

Although there is a good chance that you have heard of a career fair before, there is also a chance that you haven?t. If you didn?t already know, career fairs are events that are often free and held in large public places. Most career fairs are held at hotels or in shopping malls. During a career fair, a number of employers, particularly those who are hiring, set up booths. Those booths are where participating employers will have information, including pictures, write ups, and more, about their company displayed. Most career fair employer participants also often have a company representative or two on hand, to accept applications and sometimes even do onsite interviews.

As nice as it is to know what career fairs are, you may be wondering why you should attend one. As it was previously mentioned, a large number of employers often come to career fairs. The exact number will all depend on the size of the establishment in question. Even the smallest of career fairs tend to house about forty or fifty hiring employers. Using the internet or searching for job listings in your local newspaper will never be able to produce this many employers in such a small amount of time.

Career fairs are also nice because the participating employers often run different types of businesses. For instance, at one of your local career fairs, employers looking for construction workers, nurses, secretaries, or teachers could have booths set up. This is nice because it can give you ideas or cause you to examine another job or career, one that you may have not thought of before. Also, when attending a career fair, you are under no obligation to provide prospective employers with your resume or your contact information, although it is advised that you do so. This means that you could not only use a career fair to find available jobs, but you can also use them to examine all of your options or to set new career goals for yourself.

If you are interested in attending a career fair, you will need to be able to find them. As it was previously mentioned, most career fairs are held in public establishments, like hotels or shopping centers. Many career fairs are advertised at their locations in advance. It may be a little bit harder to examine local hotels, but you may be able to see career fair signs when shopping at your favorite retail stores. You should also be able find out about locally hosted career fairs by using the internet or your local newspapers, as many career fair organizers take out advertisements.

The decision as to whether or not you want to attend a career fair is yours to make, but it is something that may result in a new job or a new career. For the best chance of success at career fairs, you will want to make sure that you dress professionally, bring extra copies of your resume to handout, as well as always be prepared for an interview. All career fairs are different, but some employers are known to give prospective candidates interviews right on the spot, as well as hire new employees!

Buying An All In One System

These days, more and more people are turning away
from memberships to gyms and instead choosing to
invest money in a home gym. You can put a home
gym in a spare corner of your home, or even in the
basement if you wish. Along with helping you save
money by combining several different types of
equipment into one machine, these types of equipment
can easily fit in small spaces and type up a lot
less weight than their individual counterparts.

When you are considering to buy an all in one piece
of exercise equipment, you should first think
about your goals. You should consider what you
hope to achieve from exercising and just how well
this piece of equipment will benefit you.

There are several types of all in one equipment for
exercise on the market and almost all of them are
advertised well on television, in magazines, and
on the internet. The most popular types on the
market are those types that are geared towards
individuals who are interested in lifting weights.

Right now, the two most popular types of all in
one exercise systems are the Bowflex and Total Gym
brands. The Bowflex system uses resistant bows
that bend instead of the traditional weights that
simply lift. Bowflex is designed to fit a wide
variety of budgets and needs, it’s widely
adaptable and extremely popular as well.

To make things even better, you can store the
basic Bowflex system in small and tight places,
even under a bed if you choose. The larger and
more expensive Blowflex system competes with
the types of professional equipment that you can
find in gyms, which allow you a quality workout
on quality equipment.

The Total Gym system is great as well, as it
is advertised by martial arts legend Chuck Norris
and supermodel Christie Brinkley. It is less
expensive than the Bowflex and uses gravity
and resistance instead of traditional weights.
By using this system, you have the ability to
adapt the machine to a wide variety of exercises
that will work many different areas of your body.

When you make that decision about buying an all
in one exercise system, you must also decide
on price, features, brand, and just who will use
the machine. If your family plans to use it as
well, then you’ll need to get a system that
everyone will agree on. You obviously wouldn’t
want a machine that is too complicated for
others in your home.

Even though Bowflex and Total Gym are the 2 most
popular types of all in one equipment, there are
several others out there as will, from brands
such as Weider and many others. Before you
make your choice, you should look at several
to see which one offers you more for your money.


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Tips For Healthy Holiday Eating

When the holidays arrive, many people forget all
about their diets and healthy eating. Weight
gains of 7 – 10 pounds are common between
Halloween and Christmas. To make the holidays
easier, these tips will help you with healthy
eating through the season and not gaining weight.

Most traditional foods can be made low fat.
Turkey is very lean without the skin, and gravy
can be made without any fat. Potatoes that are
served without butter can be very healthy. The
beloved pumpkin pie is nutritious, although it
can be made into a fatty dessert with the adding
of whipped cream.

Even though the holidays are in, don’t forget
about the exercise. Keeping weight off during
the holiday season is burning off the extra
calories. You should plan a walk after meals,
park farther from stores when you shop, and
take a few walks around the mall before you
begin shopping.

During holiday parties and at family dinners,
feel free to sample foods although you shouldn’t
splurge. Decide on what you plan to eat in
advance, then stick to your plan. Eat plenty
of vegetables, fruit, low fat dressings, and
slices of lean meats. Before you go to a party,
eat a small snack to help curb your appetite.

If at all possible, avoid alcohol. Having too
many drinks can cripple your will power, and
also add excess calories to your diet. In the
place of alcohol, drink water with lemon. Water
can help to limit your appetite and keep you
from binging. Also make sure to avoid eggnog,
as each glass can have up to 300 calories.

Be flexible with your healthy eating, as one bad
meal won’t ruin your diet. Try to balance your
calories over a few days and don’t just look at
one meal or day.

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Where To Buy Workout Equipment

Nothing is better than a home workout system. Exercise increases your longevity, your happiness, and your mental stability. You don?t always need to go to the gym to get a good workout. There are plenty of home equipment solutions that you can get. If you buy wisely and look in the right places, you can get great deals on equipment that will improve your quality of life. So first decide what kind of equipment you want, then read on to find out some of the best places to buy that equipment. Get up, get moving, and get into a healthier lifestyle.

Before anything else, you should check craigslist.com and look for listings in your area. There are many people who have been stuck with workout equipment they don?t want for years. If you are able to find these people, you will have the opportunity to do them a favor by taking it off their hands. Sometimes you will find stuff that is perfectly free as long as you are willing to come pick it up. As long as the equipment can still function safely, you can?t go wrong with free stuff no matter how outdated it is. Craigslist is the perfect place to find these people who can help you out in this regard. This is a great place to find used treadmills, elliptical machines, stationary bikes, dumbbells, plates, and pretty much anything else you can imagine.

However, you don?t always want to base your workout collection on what other people are giving away or selling. You can also track down your desired items directly from the retailers. For lighter items that can easily be shipped, definitely look online. You will find the cheapest items online, and you will be able to save on shipping. However, for items like treadmills you will want to buy offline. Even if you found it for cheaper online, the insane shipping charge would nullify the savings otherwise. For brick-and-mortar retailers that can sell you a treadmill, try Sears or similar stores.

Yard sales are another great place to look if you want to find used, cheap equipment. If you look in newspaper advertisements for local yard sales, you will almost always find extra notes for treadmills or other similar equipment. If you ask nicely, the seller might even be able to hook up an extension cord and give you a demo of the machine in action. Running for a few minutes will give you a great feel for the stability of the machine before you spend money on it. Weekends are great for going out and wandering around to different yard sales.

If you look in all of these outlets and still fail to find what you need, then it is very likely that the item simply doesn?t exist. If you are sure of what you are looking for and you still can?t find it, the best thing you can do is wait patiently while continuously checking the different places to see if they have had an update in stock (or a new user posting their item that they are trying to lay off on someone). Over a long enough timeline, you are almost sure to find exactly what you want, and usually you will find it for an excellent price.

Gas Permeable Contact Lenses

Also known as oxygen permeable contacts, gas permeable contact lenses are a lot easier to take care of then other types of contacts – including soft contact lenses. GP (Gas Permeable) contacts are made from a combination of fluorine and silicone, meaning that they won?t attract protein near as much as other types of contacts. If you have had a problem with protein on your lenses in the past, GP contacts will pretty much eliminate that problem.

Keep in mind, you?ll still need to clean your GP lenses, in order to keep them free of protein, debris, and to keep them comfortable when you wear them. They clean much easier and faster than soft lenses, and they will last you longer as well. For a lot of contact lenses users, gas permeable lenses are the preferred way to go.

If you wear GP lenses or looking to wear them, you?ll need to keep a re-wetting solution or saline drops with you just in case they start to get dry. Anytime your eyes feel dry, you can use the drops to moisten your eyes back up, and keep your contacts comfortable. Re-wetting drops are normal to use, even with soft lenses. Dryness in the eyes is very common with contacts, which is why you should always have re-wetting drops with you.

After you have worn your GP lenses during the day, you should always clean, rinse, and dry them out once you take them out for the night. When you clean them, you should always use the right solution, instead of water. If you soak them in water it could damage the material, which could in turn damage your eyes. Depending on the type of contacts and brand you have, you should pick the solution accordingly. The solution you use shouldn?t burn your eyes, or cause you to feel any type of discomfort.

When you go to your optician to have your eyes fitted for contacts, be sure to ask about gas permeable contacts. If your eye doctor thinks they are right for you, he should recommend them. Normally, they are for older people, or those who have had eye problems in the past. They are strong contacts – and perfect for daily wear.

If you?ve been looking for contact lenses that won?t disappoint, GP lenses are everything you need. They can be purchased locally or online, normally at the same price of soft lenses. They last longer than soft lenses, meaning that you won?t need to purchase them quite as often. If you take care of them, they should last you for a long time. Once you have tried gas permeable contact lenses and see just how great they are – you?ll never look at soft contact lenses the same way again.


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The Types Of Contact Lenses

Even though they are great for your eyes, all contact lenses aren?t equal. Although your doctor will help you select the best pair for your eyes, you should always know a little bit about the contacts that are available to choose from. All contact lenses can be separated depending on their wearing schedule, purpose, material, and over transparency.

Contacts can be separated or best determined by their material. Contacts are divided into two main groups – soft and rigid (hard). Soft lenses are gas permeable to a certain extent, being further categorized by the amount of water they contain. Soft contacts can have either a low, which is less than 50 percent moisture, or a high moisture content, which is more than 50 percent. Rigid or hard contacts on the other hand, are much harder in material and are considered to be gas permeable.

Wearing schedules
Hard contact lenses can last for months, possibly even years before they need to be replaced. Soft contacts on the other hand, have a schedule for replacement. Some may need to be removed every 2 weeks, monthly, or even daily. The more advanced contact lenses, such as Night and Day contacts, will allow you to wear them all day and all night. Just like other contacts however, you will still need to clean them on a regular basis to ensure that the protein is removed.

Contact lens designs
The designs for contacts are divided into three areas – toric, spherical, and multi-focal. Toric lenses are for those who have astigmatism, spherical is for short sightedness, and the correction of long sightedness, and multi-focal contact lenses are used in the correction of presbyopia. All three designs have their distinct purpose, and you should always ask your optician before you rush out and buy one.

Many different purposes
As you may already know, contact lenses serve different purposes as well. They can be optical, therapeutic, cosmetic or decorative. Optical are the most common, as they are for the correction of vision and anomalies you have may have. Therapeutic lenses are normally soft contacts that serve to protect your cornea. They are also used as a reservoir for certain medicines that are used to treat various cornea diseases and malfunctions.

Decorative contact lenses are basically color contacts that produce various effects, such as rainbow colors, cat?s eyes, and so on. Cosmetic on the other hand, are meant to change the overall appearance of your eyes. Most types of cosmetic contact lenses are designed to enhance your overall eye color.

The type for you
With there being several different types of contacts available on the market, you should consult with your optician to find out which are the best for you. If you don?t have astigmatism, you certainly wouldn?t want to get toric lenses. If you don?t know anything about contact lenses, you may end up doing your eyes more harm than good. Contact lenses are designed to correct your vision and often times protect your eyes, which is why you want to choose them carefully.

If you pick your contact lenses carefully, you?ll get the best type for your eyes. Your optician will give you his recommendations during your fitting exam, and go over how you should care for your new contacts. This way, even if you are new to the world of contacts, you?ll know what you should and shouldn?t do. With the right type of contacts for your eyes – you?ll find vision to be a new and exciting world.


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Eating Healthy For Vegetarians

The vegetarian way of eating can be a very healthy style
of eating. The rules still apply with healthy eating,
although you should add variety, balance, and moderation.

A vegetarian is someone who avoids all types of meat,
whether it be hamburgers, hotdogs, chicken, or even fish.
Vegetarians are also sometimes classified by the type of
food they are or aren’t willing to eat. For example,
Lacto-ovo vegetarians will avoid animal flesh yet they
will eat eggs and most dairy products. A Vegan on the
other hand, will avoid all food that has any trace of
animal origin.

Because they don’t eat meet, vegetarians will often
wonder how they’ll get enough protein. Although you may
not realize it, the average American actually consumes
more protein than he actually needs. For the lacto-ovo
vegetarian, dairy products are an excellent source of
protein. Vegans on the other hand, get their protein
from nuts, seeds, and soy products.

Along the lines of beans, there are several to choose
from, including green or red lentils, peanuts, split
peas, pinto, soy, kidney, and many more. Some of them
you are already familiar, such as kidney beans in
chili, refried beans in Mexican dishes, red beans and
rice, and pinto beans. Although some beans taste good
as they are, others are available with different flavors
to help enhance their taste. Nuts are hihg in protein,
although they deliver a lot more fat than beans, which
means you should enjoy them in moderation. By having
one cup of cooked beans, you’ll get the same amount of
protein as eating two ounces of meat!

The nutrients of concern for vegans, who avoid all types
of animal food, are vitamin B12, calcium, and vitamin D.
In the average North American diet, the primary source
for B12 is animals. To have an adequate intake of B12,
vegans should reguarly consume vitamin B12 supplements or
foods, which contain vitamin B12, such as soy products
or milk.

For calcium, vegans can rely on orange juice or soy
milk, as they are fortified with calcium. Beans and
leafy green vegetables will also contain some calcium as

Although all types of vegetarians rely on simple food
groups, controlling your vitamins and calcium intake is
something you should always do. This is very important
for eating healthy, as well as staying healthy. If you
control what you eat, you’ll have many years of healthy
eating ahead of you.

Things To Know About Abused Cats

Cats that have been abused can appear severely maimed and damaged all over their exterior. Some may appear to be in perfect shape on the outside, although all of the damage they sustained may be internal or emotional. Even though physical damage is bad, emotional damage is much tougher to fix. Cats who have physical abuse will still answer to a soft touch and soft voice, as long as they know that the abuse has come to an end.

When you have a cat that has been emotionally abused, you?ll need to wait until the cat comes to you. You?ll need to use patience, as the cat will be confused and not know if you plan to hurt him or not. If you take your time and let him know that you are nothing to fear, he will eventually come to you. When he starts to come to you, you can let him sniff you and pet him. After a while, he will learn that he can trust you and he will come to you when you call him.

Yelling, raising your voice, or using disciplinary tools such as flyswatters or water guns the wrong way can lead to emotional damage. If you continue to use the wrong means of discipline on an emotionally damaged cat, the cat can become mean or lethargic. When a cat turns mean, it?s not always a bad thing. Meaner cats are easier to reach, as they still care a bit about what happens to them ? while lethargic cats could really care less.

Cats that have become lethargic won?t play, take treats, or respond to anything you say to them. With a lethargic cat, the ideal way to get him to respond is to bring in a companion cat. Over time, a lethargic cat will eventually look for attention, normally a scratch or a pat. When this happens, you should always use a soft voice and snuggle with him. Never raise your voice at this point, and make sure you let the cat know that his behavior is a lot better.

You should make slow movements around a lethargic cat, as he is still quite traumatic. Once he is coming around and letting you touch him again, he is getting back to his normal self. Keep in mind that it may take some time, which is to be expected with this type of situation. If your cat starts to get upset again or if you raise your voice, he will hide again. If you continue to use a soft voice and have patience, your cat will eventually get past this. If you get a cat that is lethargic, you should prepare yourself for a long and very intensive healing period.

Angry or mean cats on the other hand, will either fight and scratch with you, or simply run away from you. With mean cats, the best thing to do is use gentle treatment with a soft voice. You can never try to raise your voice or use strict discipline, as it will only make the cat meaner. Never attempt to trap the cat either, as trapping it will only make the cat react. If you take your time and let the cat know that you are there for him, he will eventually calm down.

Abused cats are truly a sad thing, although they are out there. Abused cats can be a sad thing to see indeed, especially those that were physically abused. Abused cats need a loving home and a loving owner who will give them the type of lifestyle they deserve. Always remember that if you are dealing with an abused cat ? you should always be as gentle as you possibly can.


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Fitness Magazines: What’s with them?

With the concept of staying fit and healthy dominating the society today, how hard you should be pushing yourself depends on your level of fitness and your health history. You can kick off with your doctor?s recommendation regarding optimal heart rate target for working out based on these factors.

On the other hand, you may start reading fitness magazines in order to entice you to start toning those thighs and biceps and have beautiful abs that can be very amusing to the others.

Since the advent of the printing technology, printing has been a crucial factor in progressive development of a person as well as a nation. Through prints, you now have some fitness magazines that do not only offer colorful graphics and superb layout but also helpful and useful tips and advices that people can use.

Fitness magazines are specifically designed to provide people with facts and information to come up with an improved body and a healthier life.

The best thing about most fitness magazines is that they do not “beat around the bush.” Most fitness magazines provide you with straightforward, no hype or shortcuts, just detailed and reliable information and feasible tips about fitness, health, and ideas on how to life a quality life. Fitness magazines only provide relevant pieces of information that matter most to you and your family.

Each article written in fitness magazines are classified according to the topics they possess. The categories may range from basic information about foods to the sports and fitness advices from health and fitness experts.

Consequently, one of the known benefits of having fitness magazine in the market is based on the premise that people need ageless realities bounded by true-to-life testimonials of other people. The articles written in fitness magazines are based on unfussy, systematic approach specifically made to answer timely issues about health and fitness.

These articles are specifically generated to motivate people to cope up and succeed in spite of the many adversities in life.

Best of all, fitness magazines are also great sources of advertisements that focus more on health products such as vitamins and minerals food supplements and other necessary equipments needed to keep your body at its optimum peak of health.

Alternatively, with the advent of information technology, fitness magazines are now available in the Internet. Like its printed replica, electronic forms of fitness magazines likewise provide pertinent information about health and fitness.

The only edge they have with their printed counterparts is that they can be easily accessed anytime, anywhere. You can even download some articles free of charge. There is also a wide array of tips and advices regarding some frequently asked questions of fitness buffs.

Moreover, fitness magazines on the Internet also provide some healthy gourmet recipes that fitness aficionados can use. These recipes do not just offer alternative way to stay fit but also provides sumptuous treat to the palate.

Best of all, virtual fitness magazines offers readily available hyperlinks to web sites that offer fitness products and equipments, and with the convenience of online shopping, you can readily purchase these products with just one click.

Indeed, there could be no better way to acquire the right information and facts about health and fitness like what fitness magazines can provide. It is definitely your one-stop health journal in a snap.

Eating Healthy On Vacation

It can be very tempting to abandon your good sense
of healthy eating on vacation. Although you may
strive for healthy eating, it’s easy to drift off
and grab an ice cream cone here and there. There
are however, ways to watch what you eat on

It’s easier than ever these days to request a low
fat or vegetarian meal on airplane flights. If
you choose to instead drive to your destination,
the quest to find healthy food can get a bit more

Rather than simply relying on greasy foods for
nutrition, pack some nutritious foods in a cooler
full of ice packs. Fruits and vegetables, crackers,
yogurt, and sandwiches are all great to have with
you on the road.

Once you arrive at your hotel, you should do
yourself a favor and turn the minibar key down – as
this helps to avoid the temptation. If your hotel
offers a continental breakfast, stick to fruits,
cereals, and proteins. If your hotel has a stove
or microwave, consider bringing your own healthy
food with you.

If you simply must eat out, do so only when you
are hungry. Restaurants will usually serve large
portions, so be careful. If you do go a bit over
on a meal, simply cut back on the next.

If you find it hard to fit in three square meals
a day, try to fit in six smaller meals or snacks,
as your body needs fuel every four hours or so.
When you eat out, avoid appetizers. Whatever you
do, do not miss any meals.

When it’s possible, you should avoid eating large
meals at night. When your body gets ready for
sleep and slows down, it also burns calories at a
much slower pace. Never eat bread before bed, and
make sure to avoid the butter. Choose fish or
poultry for your meal instead, and include
vegetables as a side dish.

Even though it may sound hard, eating healthy on
vacation isn’t really that difficult. All you have
to do is use a little will power, and pass up
foods that you know aren’t good for you. This
way, you’ll enjoy healthy eating and a healthy
lifestyle wherever you go.

The next time you go on a vacation, always remember
that eating healthy is a way of life. You can
afford to get something you crave, although you
shouldn’t make a habit of it. One ice cream
cone or a pizza isn’t going to matter – as long as
you know when to stop.

Eating Healthy During Pregnancy

Starting off your with a healthy well
balanced diet is the best thing you do for yourself
and your baby. This way, you’ll only need to make
a few adjustments during your pregnancy.

Your first trimester
If you find it tough to maintain a balanced diet
during your first trimester, you can rest assured
that your not alone. Due to queasiness, some
women will eat all of the time and gain a lot of
weight in the process. Other women have trouble
getting food down and subsequently lose weight.

Preventing malnutrition and dehydration are your
most important factors during first trimester.

When you are pregnant, you need to consume around
300 calories more than usual every day. The best
way to go about doing this is listening to your
body when you are hungry. You should try to eat
as many foods as possible from the bottom of the
food pyramid.

If you gain weight too slow, try eating small
meals and slightly increase the fat in your diet.
You should always eat when you are hungry, as you
are now eating for 2 instead of one.

By the second trimester, you’ll need around 1,500
milligrams of calcium each day for your bones and
your baby’, which is more than a quart of milk.
Calcium is something that’s missing from many
diets. Along with milk, other great sources for
calcium include dairy products, calcium fortified
juices, and even calcium tablets.

Fiber can help to prevent constipation, which is
a common pregnancy problem. You can find fiber in
whole grains, fruits, and even vegetables. Fiber
supplements such as Metamucil and Citrucel are
safe to take during pregnancy.

Unless you happen to be a strict vegetarian, your
protein intake is not normally a problem for women
who eat a healthy diet.

A lot of women will start their pregnancy off with
a bit of iron deficiency. Good sources of iron
include dark leafy green vegetables and meats. Iron
supplements should be avoided, as they can cause
internal symptoms such as cramping, constipation,
or diarrhea.

Seeing as how you get a majority of the vitamins you
need in your diet, you may want to discuss prenatal
vitamins with your doctor. Folate is one of the most
important, and if you are getting enough of it, you
may be able to avoid vitamins all together – just ask
your doctor to make sure.

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Your Local Newspaper: A Great Place to Find Job Listings

Are you looking for a career change or just a new job? If you are, you may also be wondering what is the best way to go about doing so. When it comes to finding a job, you have a number of different options. For instance, you could use the internet, visit one of your local career help centers, go to career fairs, or flip through your local newspaper. Although all of these job finding methods are doable, you may want to closely examine looking in your local newspapers. Although many do not think so anymore, your local newspaper or newspapers are great ways to find open, available job listings.

Perhaps, the best part about using your local newspaper to find local job openings in the area is that newspapers are often free or low-cost. It is also important to mention that most buy newspapers anyways. If you find yourself wanting to know the local news, if any concerts are taking place next weekend, or what the weather will be like, you may end up picking up a newspaper anyways. If you are a regular reader of your local newspaper or newspapers, it wouldn?t even be an extra expense for you. All you need to do is remember to flip to the back of your local newspaper and checkout the employment section.

Another one of the many reasons why you should use your local newspaper or newspapers to find available job listings is because they are easy to get. As previously mentioned, most local newspapers are either free or really cheap, like less than .50 cents each! When it comes to getting the newspaper to look through, you should be able to find a collection of newspapers at your local supermarkets, gas stations, or newsstands. If you would really like to find up-to-date job listings or just keep track of the local news, you can even sign-up for a newspaper subscription and have your local newspapers delivered directly to your door!

When it comes to finding job listings in your local newspaper, you will typically find that most jobs are local. If you are looking for local jobs, this is an added plus for you. If you would be willing to relocate or travel a little bit, like a half an hour away, you may want to think about picking up some newspapers for the areas that you would be interested in working in. This would give you a larger number of job listings to examine, choose from, and apply to.

In a world where many people are starting to get their news from the internet, many of the people in charge of running local newspapers also realize the importance of having a smaller, free online version. For that reason, you are also advised to checkout the internet and see if your local newspaper has an online website. In most cases, you will find the same job listings online as you would in your newspaper?s employment section, but some papers offer discounts for online ads only, so you may be able to find some new job listings.

In short, your local newspaper is a great way to get up-to-date information on available job listings. The information you find in your newspaper?s employment section will typically include a short description about the job, the experience that is needed to complete it, as well as information on how to go about applying.

Dieting and Diabetes

Very few people realize the profound effect that weight has on diabetes. Even instances of gestational diabetes are much greater in patients that are overweight than in those that are not. Type 2, or adult onset diabetes is more commonly found in overweight people than those that are within their ‘ideal’ weight ranges. In fact, almost 90% of those with Type 2 diabetes are overweight. If you are suffering from Type 2 diabetes, the best gift you could possibly give yourself just might be the gift of getting your weight under control.

Among those that suffer from Type 2 diabetes almost 40% have high blood pressure, which is another condition that is believed to be exacerbated by excess weight. Being overweight might also lead to a condition known as insulin resistance in which the body no longer responds to the insulin that is needed to assist the body in using sugar and glucose as fuel on a cellular level.

There are some things you can do to help yourself out if you have been diagnosed with Type 2 diabetes or labeled at risk for this devastating condition. First of all, take off the pounds. I know this is much easier said than done. Dieting is never easy and rarely fun for the average person. However, if you do not begin to take drastic steps toward procuring the best possible health for yourself you may not be able to enjoy the quality of life you had planned for your golden years. Let your condition be your motivation and make plans to enjoy watching your grandchildren and great grandchildren graduate college.

Fight it standing up. Don’t sit down and let Diabetes control you. Stand up and take control of your body back. This is a fight to the finish and if you let it, diabetes will be your end. If you fight it standing up, lose the weight, get out there and exercise, listen to the doctor’s orders and follow them. Find the strength within you to battle this disease head on. You’ll be amazed at what happens when you decide to stand up and fight for your health.

Get active. Find activities that you enjoy and get out there and do them. Don’t make those activities passive activities either. Even if it’s just going out to play shuffleboard everyday get out there and play. Enjoy your time in the sun. Pick flowers with the little ones. Take up golf. Do whatever it takes to get up and moving each and every day in order to remember why you want to live forever in the first place.

Watch what you eat. Garbage in, garbage out, right? You have strict dietary requirements once you’ve been diagnosed with diabetes. This means that you absolutely must follow your dietary restrictions. Learn to live within those limits in order to live and enjoy life to the fullest you can. The amazing thing is that there are all kinds of foods available that are friendly to those with diabetes that weren’t around just a few short years ago. It is quite possible to live and eat quite nicely with diabetes if you stick to your plan. The most important thing about dieting with diabetes is that you never lose sight of how crucial it is to do so.



How to Spot Employment Scams

Are you looking for a new job? If you are, you may be using the internet or your local newspaper to find job listings. Although the internet and local newspapers are a great way to find up-to-date job listings, you also need to be on the lookout for scams. There is such a thing as an employment scam. The good news is that many employment scams are easy to spot, especially when you know what to look for.

When it comes to being on the lookout for employment scams, it is extremely important that you remember employment scams are not only found online. While these scams are more common online, many employment scams are making their way to local newspapers, possibly even your local newspaper. That is why you always need to be on the lookout for employment scams; you should never let your guard down.

As for spotting an employment scam, which is also commonly referred to as a job listing scam, there are a number of points that you will want to be on the lookout for. Perhaps, the biggest red flag is when you are required to putdown a deposit to apply for a job or to get hired. If you are thinking that it is suspicious, you are right. Many people are so desperate for a job that they don?t realize that they shouldn?t have to pay to work; it should actually be the other way around. No matter what excuses you are given, like that your deposit would be used to process your application or pay for your training materials, do not fall for it. Under no circumstances should you pay an employer to let you work for them.

Another easy way that you can spot an employment scam is by examining the information given to you in a job listing. For instance, most legitimate business opportunities or job listings will be full of information. Whether the job listing is for a local job or work-at-home job, you should be able to get information on the type of job available, a little bit of background information on the company in question, qualifications needed, as well as information on how to go about applying for the job. Employment scams often provide as little information as possible. You will want to be on the lookout for job listings just that encourage you to ?act fact, as only five more positions available,? or something else along those lines. Never apply for a job without knowing exactly what you would be doing first.

One of the reasons why you are advised against apply for a job that you don?t really know much about is because many job applications request your social security number. Your social security number in the wrong hands can result in a bad, costly situation. The requesting of a blank check, for direct deposit, is another red flag that you should be able to spot. If you are hired to work for a well-known company, one that is either local or online, direct deposit is okay, but you should never signup for direct deposit because you are required to do so, especially if you are trying a new work-at-home opportunity.

The above mentioned red flags are red flags that you should always be on the lookout for and avoid. In all honesty, you may be able to search for and find legitimate job opportunities or examine a large number of job listings without every coming across an employment scam, but it is still best if you are prepared for it all.

Socializing Your Golden Retriever

Socializing your Golden Retriever is very important. As you may already know, all dog breeds behave different in front of strangers, with some dogs choosing to ignore people altogether. They may choose to glance at someone, then go on to pay no attention to him. On the other hand, some dogs are the total opposite and love to meet everyone they can. These types of dogs love attention, and will take any attention they can get.

Some Golden Retrievers are happy with those they have come to know in their own family, or those they have selected to be friends. Others on the other hand, may feel comfortable just around those of the same sex. Most Golden?s like children, although there are a few rare cases in which certain types of Golden Retrievers like adults but not children. This is extremely rare, and is normally due to the way they were bred or raised.

When your puppy is between the ages of 8 weeks and 8 months, socializing him is extremely important. During this time, you should always do everything you can to ensure that your Golden Retriever meets other people. Although he may be shy at first and not have much interaction, he will eventually come around. You will need to be patient with him during these times, as he will need quite a bit of reassurance from you.

Your dog?s parents also contribute to socialization. If the parents of your Golden Retriever were good with people and other dogs, the gene could very well be passed on to your dog. On the other hand, if the parents were shy or aggressive dogs, those genes could be passed on as well. Pups inherit the traits of their parents ,which is why it is very important to make sure that the dogs being bred are compatible with each other – and share a passive temperament.

If your puppy was separated from his mother before he reached the age of seven weeks, he won?t learn many of the social signals taught to him by his mom and his siblings. Golden Retriever pups that are brought to a new home earlier than seven weeks will normally tend to end up nippy or aggressive around people. Although they may be aggressive towards people, they may be shy or fearful around other dogs, as they lack the social skills needed to be themselves.

Sometimes, if a puppy was injured or frightened during his early years, he can end up with a state of trauma. This type of thing leaves a huge scar in the mind of a puppy, making it very hard for him to get past it. Most Golden Retriever pups that have been injured or frightened by an individual never get past it. They may end up fearing humans in general, or being very aggressive towards them when they feel frightened. When you take your puppy home for the first time, you should always make him feel welcomed, and never let anyone or anything harm him.

To better socialize your Golden Retriever, you should always make sure that he gets plenty of interaction with other people and other dogs in his breed. This way, your Golden will learn how to socialize at any early age. When he gets older in life, he will carry these skills with him. Golden Retrievers that are sheltered or not given the proper amount of interaction will turn out shy towards people and other dogs. With your Golden being your companion for life – you should always ensure that he gets the socialization he needs.


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Better Work Out

1.Stop and Go

If you play a sport that requires a full sprint, remember that a full sprint strains the muscles of the lower body. To combat this, do stop-and-go exercises. For example, run 30 meters at about 80 percent of your effort, slow to a jog for five to 10 meters, then run again for another 30 meters. Repeat this process five times.

2.On bended knees

Almost 3 out of four ACL injury occurs when players are landing or turning. If your knees are bent instead of straight, the risk of injury is greatly reduced according to a report in the JAAOS (Journal of the American Academy of Orthopedic Surgeons).

3.Cool down

Heatstroke is not something that can be easily cured like headache. To avoid it, stay cool and hydrated. Be sure the combined temp an humidity is less than 160. This is according to Dr. Dave Janda of the IPSM.

4.Get the proper equipment

Badly fitting gears or ill sized equipment can be a cause of training injuries. The extra money spent on proper equipment goes a long way.

5.Do it the right way

Bad technique is just as bad as, well, bad equipment. Seek advice from pros and trainer, this advice are invaluable to your exercises or training.

6.Go West (or whichever direction)

If you’re playing or training in multiple directions, your warm up should also. Move sideways, backward, forward and all the motions you might be doing. This allows your body to be prepared.

7.Have yourself filmed

The camera doesn’t lie. Show your video to a person well verse in your training, so he can give a critic of your fitness regimen.

8.Loosen the shoulders.

Even a slightly injured rotator cuff can shut down the function of a shoulder. You might want to include stretching to protect your rotator cuffs.

9.take An early dip

Schedule your swimming sessions early. The less people in the pool means less of everything in the pool.

10. Protect yourself

Wearing custom-fitted mouth guards reduces the risk of injuries by as much as 82 percent, according to a study at UNC at Chapel Hill. Plunk out the cash for a custom-fitted mouth guard and it’ll last for years including your smile and teeth.

11. Smooth out your tendon

Inquire about ultrasound needle therapy. These procedure is minimally by using ultrasound to guide a needle. The needle smoothens the bone, breaks up calcifications, and fixes scar tissue. Thirteen out of twenty patients saw improvement, and the session takes only about 15 minutes of your time.

12. Buy your running shoes after work.

Shop in the evening, the feet are swollen after a day of work. It approximates how your feet will be after three miles of running.

13. Do off road running.

If the surface is unstable, it trains the ankles to be stable.

14. Know where you’re going.

Whether its biking, or skiing, be sure to have a dry run down any path first. A lot of injuries can be avoided when you’re familiar with the route taken.

15. Train hard.

Anxiety reduces your peripheral vision by three degrees and slows the reaction time by almost 120 milliseconds, according to an article of the Journal of Sports Sciences. When the going gets difficult, the veteran athlete rely on skills they’ve trained for and practiced. It keeps them cooler under pressure, widening their vision so they can see react much faster.

Eating And Exercise

Anytime you exercise, you do so in order to try and
maintain good health. You also know that you have to
eat as well, so your body will have the energy it
needs to exercise and maintain for the everyday tasks
of life. For making the best of your exercise, what
you eat before and after you workout is very important.

No matter if you are going to be doing a cardio
workout or a resistance workout, you should always
make it a point to eat a balanced mix of protein and
carbohydrates. What makes that determining percentage
of carbs and protein you consume is whether or not
you are doing cardio or resistance exercise and the
intensity level that you plan to work at.

The ideal time for you to eat your pre workout meal
is an hour before you start. If you plan to work
at a low intensity level, you should keep your pre
workout meal down to 200 calories or so. If you
plan to exercise at a high level of intensity, you
will probably need your meal to be between 4,000
and 5,000 calories.

Those of you who are doing a cardio session will
need to consume a mix of 2/3 carbs and 1/3 protein.
Doing so will give you longer sustained energy from
the extra carbs with enough protein to keep your
muscle from breaking down while you exercise.

For resistance exercise, you’ll need to eat a mix
of 1/3 carbs and 2/3 protein, as this will help
you get plenty of energy from the carbs to perform
each set you do and the extra protein will help
keep muscle breakdown to a minimum while you

Eating after you exercise is just as important as
your pre workout meal. Anytime you exercise,
whether its cardio or resistance, you deplete energy
in the form of glycogen. The brain and central
nervous system rely on glycogen as their main
source of fuel, so if you don’t replace it after
you exercise, your body will begin to break down
muscle tissue into amino acids, and then convert
them into usable fuel for the brain and the
central nervous system.

Keep in mind that mostly during resistance
exercise, you’ll break down muscle tissue by
creating micro tears. What this means, is that
after a workout, your muscles will instantly go
into repair mode. Protein is the key here for
muscle repair, as you don’t want muscle breaking
down even further to create fuel instead of
lost glycogen.

Once you have finished a cardio session, you’ll
need to consume mainly carbohydrates, preferably
those with high fiber. Rice, oatmeal, whole wheat
pasta, and northern fruits are excellent sources.
Also, try to consume 30 – 50 grams of there
types of carbs after you exercise. After your
cardio workout, it is fine to eat within 5 – 10

Once you’ve finished a resistance workout, you
will need to consume a combination of carbs and
protein. Unlike cardio workouts, resistance
workouts will break down muscle tissue by creating
micro tears.

You’ll need protein as this happens to build up
and repair these tears so that the muscle can
increase in size and strength. The carbs will
not only replace the lost muscle glycogen, but
will also help the protein get into muscle cells
so it can synthesize into structural protein, or
the muscle itself.

After your resistance exercise, you should wait
up to 30 minutes before you eat, so that you won’t
take blood away from your muscles too fast. The
blood in your muscles will help the repair process
by removing the metabolic waste products.


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