5 Tips on How to Improve Your Concentration

Like most things in life, it's possible to improve your concentration if you decide that's what you want to do. Indeed, the mere act of focussing on your concentration could be enough to shift the balance but often you need to do more. Check out these tips to help improve your concentration.

1. Decide what to concentrate on

You can't spread your attention too thin which means that if you haven't got a focus, you simply won't be able to concentrate on the most important item whatever that is at any moment in time.

So set a few moments aside to work out precisely what it is that you want to place your full concentration on for the time being.

2. Set a time limit

You've probably got a good idea of your current attention span.

Obviously if it's measured in seconds like a teenager then you'll have to increase the time limit before it can be effective. But regardless of that, set yourself a time limit.

This has a couple of advantages. Firstly it means that there is an end already in sight, which can stave off your desire to focus on the next shiny penny. Secondly it means that you can set aside that amount of time to concentrate on the important task that you've homed in on.

3. Reward yourself

Allow yourself a small reward when you actually achieve the task of concentrating on something for the amount of time you've decided.

It could be a quick video game, it could be an edible treat (but careful that doesn't wreak havoc with any diet you're on). You'll know what will incentivize you to complete your chosen task without straying from it and whatever the outcome, deliver the reward if and only if you've concentrated on the task for your allocated time. No cheating!

4. Do it now

Quite often we'll put off a task at the slightest provocation.

So long as it's appropriate, start concentrating on your task now. If it's not appropriate, take the necessary steps to get yourself in the right place.

Don't allow yourself time to procrastinate and make up excuses as to why you can't do the task.

You probably already know which one of your stock excuses you're likely to apply - it's too late in the day, I'm not a morning person, and so on. It’s a bit like the plane in the Hitchhikers Guide to the Galaxy that was put into suspended animation because they hadn't got any refreshing tissues. Don't let yourself use petty excuses!

5. Take a break

This may sound like the opposite of concentrating but actually you will find that taking a short break every now and then will give you chance to assimilate the things you've been concentrating on and will actually make the task easier and maybe even enjoyable.

So maybe take a brisk walk before you start then a coffee or water break about an hour into the project or go for another walk or something else to help you break state after another hour. Work out a routine that allows you to be at your best mental ability as much as possible. You'll find that it helps you to improve your concentration almost without effort.

Article Source: http://ezinearticles.com/ ?5-Tips-on-How-to-Improve-Your-Concentration&id=7301887

The 12 Best Smoothie Ingredients

You can boost your brain, build muscle, burn fat, and help your heart in less than one minute: Just mix up a smoothie and slurp. It's that simple—if you include these twelve ingredients they not only pack health benefits, but also make your shake taste even better.

Peanut Butter

Packed with protein, manganese, and niacin, peanuts can help stave off heart disease and, when eaten in moderation, promote weight loss.

 

Fat-Free Milk

All the calcium and protein but none of the fat.

Blueberries

The huge amounts of antioxidants, such as anthocyanins, in blueberries have been shown to slow brain decline and reverse memory loss.

Low-Fat Vanilla Yogurt

A cache of calcium and digestion-aiding probiotics in every scoop.

Raspberries

An antioxidant powerhouse bursting with fiber, manganese, and vitamin C, these berries will keep your heart and brain in top shape.

Fat-Free Chocolate Frozen Yogurt

Calcium, phosphorus, and none of the guilt.

 

Pineapple-Orange Juice

OJ has vitamin C, and pineapples contain bromelain, a cancer-inhibiting, inflammation-reducing enzyme.

 

Cherries

In addition to their vitamin C and fiber content, cherries have been linked to reducing arthritis pain.

Bananas

Heavy on potassium, fiber, and vitamin B6, bananas do wonders for your heart and provide good carbs to keep you full and energized.

Whey Protein

It’s essential amino acids help pack on the muscle—making whey the best friend of athletes and gym rats.

 

Frozen Mangoes

To their stock of vitamins A and C, mangoes add a healthy dose of beta-carotene, which helps prevent cancer and promotes healthy skin.

Ice

A little H2O never hurt anyone.

Article source http://www.menshealth.com/ mhlists/best-smoothie-ingredients/

Hidden symptoms of hay fever

 

Did you know that over 12 million people in the UK suffer from hay fever? Common hay fever symptoms including sneezing, itchy eyes and nasal congestion.

Hay fever can also cause other symptoms that are less well known. In some people they cause sleep problems, poor concentration and even depression and asthma.

If you're suffering from unpleasant hay fever symptoms, it's time to take action. Here, Dr Mike Smith has put together his hay fever symptoms hit list, which includes the lesser known symptoms and how you can make sure they don't disturb your fun in the sun this year.

Sore throats

One of the most forgotten, yet painful, hay fever symptoms is the sore throat. There are a few reasons for this problem developing.

Dr Mike Smith says: 'Firstly, as hay fever blocks the nose and sinus, sufferers are forced to breathe through their mouth constantly, which leaves the throat sore, red, dry and irritated.

'Secondly hay fever causes sinus drainage, or 'post nasal drip'. This is a build up of mucus at the back of the nose which then 'drips' down to the throat and can result in chronic pain and infection.

'Sore throats also can be made much worse by being dehydrated, especially on a hot day. It's a good idea to carry an antiseptic throat spray at all times to provide fast and effective relief when needed.

Asthma

Hay fever is much more likely if there's a family history of allergies, particularly asthma. Hay fever sufferers are more likely to develop asthma than those who don't suffer from hay fever.

Allergens can trigger asthma symptoms: tight chest, shortness of breath, coughing and wheezing. If this happens to you, speak to your doctor or nurse as soon as possible. They will give you medicines to help you control these symptoms.

Headaches

Dr Smith says: 'There are many disorders of the ear, nose and throat which can cause recurring headaches. A common one sinus problems. Hay fever causes swelling in the nose which can result in sinusitis.

'It also brings on headaches when the immune system overreacts to irritants, such as pollen. The best way to avoid or get rid of a sinus headache is to treat the underlying sinus inflammation.

'Using a humidifier during hay fever season could help, as could a saline nose spray. If your symptoms persist, speak to your doctor.'

Depression

Dr Smith says: 'Research indicates that if you have a mood disorder and are also allergic to tree or ragweed pollen, your depression will likely worsen during hay fever season.

'Research has found that 53 per cent of people diagnosed with either depression or bipolar disorder tested positive for ragweed or tree pollen allergies.

'If you suffer from low mood during hay fever season, treating the symptoms of hay fever could help, otherwise visit your GP for further advice.'

Skin rash

Hay fever skin rashes can be caused by pollen falling on the skin, by direct contact with leaves of offending plants, or by droplets of moisture from plants which can often carry pollen.

Dr Smith says: 'Activities in the garden during peak hay fever season such as mowing the lawn or trimming bushes can aggravate pollen in plants, particularly the common ragweed (one of the worst offenders for hay fever suffers), causing skin irritation.

'The best advice is to check the pollen count first thing in the morning and avoid doing gardening on days when it is likely to be high. Antihistamine products are also very effective for rashes'.

Sleep problems

Many sufferers report their hay fever symptoms being worse at night, particularly in the summer months, which can cause sleep problems.

Dr Smith says: 'When the air cools after sunset, the pollen can slowly descend, creating an invisible pollen shower. A top tip is to wash your hair before bed and regularly change your pillow case - this will help to get rid of any pollen particles which could be the cause of your night time hay fever attacks.'

5 quick tips for handling hay fever

Don't let hay fever spoil your summer! Follow these 5 tips from Dr Mike Smith to handle your hay fever symptoms:

·         Avoiding exposure to pollen is the best way to reduce the allergic symptoms of hay fever, so stay indoors when you can on 'high-pollen-count' days (when the count is between 50 - 150)

·         If you wear glasses, fine. If you're not, it's best to wear wraparound sunglasses on high pollen days

·         Take a non-sedating anti-histamine to dampen symptoms

·         Drink at least an extra 500ml of water on pollen days to make sure that you remain hydrated

·         Take your holidays by the sea. The land being warmer than the sea, attracts pollen-free air for the sufferer to breath and with it some natural relief for the hay fever symptoms. 

Article source   http://www.goodtoknow.co.uk/ wellbeing/522049/hidden-symptoms-of-hay-fever

Making A Raw Vegetable Diet Fun, Interesting and Tasty!

I've not always enjoyed healthy food as most of us haven't but through my extensive research I've found following the raw vegetable diet actually not bad at all. The benefits are obvious so it's just readjusting your mind to start adding a couple of the options into your diet to begin with and see where it takes you.....

Most of us know that a raw vegetable diet can help us lose weight, improve our health, and boost our energy levels. So, if we are aware of all the amazing advantages, why do we so often neglect to add these powerhouse foods to our daily eating plans?

Is it because we think vegetables are boring or take too long to prepare?

Do we believe that a fresh food diet would be too costly?

Or, do our busy schedules make quick snack options the easier choice?

Doctors, nutritionists, and even our mothers, have been telling us for years that eating a variety of veggies is good for our health. It has been drilled into our heads, we know that it's true, and most of us want to do what is best for our body.

Well, there is good news.

We can discard all our excuses and misconceptions, because the truth is that adding more raw vegetables to our diet does not have to be complicated, uninteresting, or expensive.

With today's technology, there is an abundance of fun and exciting recipes right at our fingertips. Visit your local library or bookstore, or simply turn on your computer and explore the fascinating world of raw veggie cuisine.

There are so many options, several using ingredients readily available at most supermarkets for reasonable prices. Experiment, try new things, or add your own personal flair and you will soon discover that eating raw vegetables will not only make you feel better, but they can taste great too!

Why Eat Raw?

One of the biggest motivators in changing your diet is understanding why the choice is important.

Raw vegetables are high in vitamins, minerals, and antioxidants, and are packed with valuable phytochemicals, which help protect your body and improve its natural ability to heal itself. They also contain important enzymes that assist in proper digestion and aid in the absorption of nutrients.

Unfortunately, cooking can destroy or diminish all these essential properties. Raw whole or living foods are unprocessed, low in sodium, and have all the enzymes, vitamins, and minerals still intact so your body can use the nutrients more efficiently.

For maximum health benefits, about 75% of food should be eaten raw. So, pull out those new recipes, gather together some fun ingredients, and prepare to enjoy all the benefits veggies can offer.

What are the Advantages of a Raw Vegetable Diet?

Adding vegetables to your daily eating plan will provide a lot of positive benefits that will improve your physical and emotional well-being. Before long, you will notice a significant energy boost, increased vitality, and balanced moods. You will sleep better, think clearer, and achieve a healthy weight.

From better digestion to a lower risk of disease and increased immunity, eating raw veggies is one of the best things you will ever do for your body.

How Can I Add More Veggies to My Diet?

Adding raw vegetables to your diet can be easy, even if you have a busy lifestyle or a tight budget.

1. Add a salad to your meal.

Try new recipes or experiment with interesting combinations. By using 'in season' options, you can make extravagant salads inexpensively. And, of course, veggies such as carrots, cucumbers, and lettuce are always available and reasonably priced. Add nuts, seeds, sprouts, or even fruit to make eating veggies fun, tasty, and extra nutritious.

2. Drink a green smoothie.

These can actually be quite delicious, easy to make, and are a great way to start your day. Keep it exciting by making your own creations using bananas, kiwi, persimmon, papaya, or mint. Add in sprouts, chia seeds, flax, or some interesting herbs, and you just may stumble upon something deliciously amazing.

3. Eat sprouts - Not just for Christmas !

These are packed full of vitamins and minerals and offer a very high concentration of essential nutrients. Add them to salads or smoothies, put them on a sandwich, or sprinkle them on top of your veggie stir fry.

4. Choose vegetables for snacks.

Take the time to cut up carrots, celery, bell peppers, broccoli, cauliflower, or whatever other vegetables you enjoy, and store them in proper containers so that they are ready and available whenever the munchies strike.

If you are really pressed for time, you can even purchase many veggies already cut and cleaned. Although not quite as nutritious, they still offer many benefits and are the wiser choice over fast food or starchy snacks.

Make your own dips, choose healthy dressings, or sprinkle some tasty herbs and spices on top of your cut vegetables. You can even slice zucchini lengthwise and use in place of bread for sandwiches.

A raw vegetable diet can provide the boost you have been looking for.

If you are ready for positive change, visit the produce section of your supermarket or plant your own garden, and start adding fresh veggies to your daily menu plan.

Article Source: http  ://EzineArticles.com/?expert=Trina_Cleary

Fiber And Weight Management

Much of the more recent buzz about fibre relates to its potential role in facilitating weight loss. Research suggests that high-fibre diets are linked to lower body weight through the effects of fibre on satiety and the digestive tract.

Fibre and Satiety
Foods high in dietary fibre are considered to be more satiating than low-fibre foods. Satiety is a feeling of fullness after eating that suppresses appetite and inhibits the desire to eat more. Fibre is thought to affect satiety through several different mechanisms in the gastrointestinal tract. Certain fibres, namely those that are soluble in water and form viscous solutions, bulk up foods, slow gastric emptying, and are digested more slowly. While foods high in fibre enhance satiety, research results on the effects of fibre alone and high-fibre foods on appetite and calorie intake are inconsistent. Fibre-containing foods may be more satiating than foods with added fibres – one study found people cut calories more after eating a whole apple than after getting the same calories and fibre from apple sauce or fibre-fortified apple juice.
Fibre and Weight
Foods rich in fibre help lower calorie intake by displacing higher calorie foods, requiring more chewing and therefore taking longer to eat, and affecting absorption of nutrients in the small intestine. However, evidence supporting the relationship between dietary fibre and obesity is somewhat limited. In the Nurses’ Health Study, women whose diets were highest in fibre had lower body weights.
A 2009 prospective cohort study investigated the role of fibre consumption in the prevention of weight gain in a group of 252 women. Over the 20-month study period, participants lost 0.5 lb for each additional gram of fibre consumed per 1,000 calories and gained 0.5 lb on average for every 1 gram reduction in fibre. In a 2010 study, total fibre and cereal fibre intake were inversely associated with weight loss and waist circumference. These studies support a beneficial role for dietary fibre in general and cereal fibre in particular in the prevention of weight gain; however more research is needed to confirm these findings.
Bottom Line
While a large body of consistent data supports the role of dietary fibre in weight management, more studies are needed to better understand the mechanisms by which fibre may help people feel fuller, eat less, and lose weight. Eating fibre-rich foods – legumes, whole grains, vegetables, and fruits continues to be a sound practice for weight management and overall health.


http://www.weightwatchers.co.uk/util/art/index_art.aspx?art_id=55171&tabnum=1&sc=808&subnav=In+the+Spotlight

Can You Lose Weight With Zumba Fitness !

Some people claim that you can burn up to 800 kcal in a single workout with Zumba. Is this true and most importantly can it work for you? Let’s Zumba out!

Zumba fitness is a relatively new fashion which has taken over the fitness world. As with every new craze it is offered as an exercise class in different settings, is sold in DVDs, videogames and seen in television programs amongst others. It promises fitness and weight loss results and all done in a fun enjoyable way.

What is Zumba fitness?

According to reports Zumba fitness was created by accident in the mid 90’s by Alberto “Beto” Perez, a fitness instructor. In simple words it is a Latin based dancing fitness program. The creator of Zumba took it to the USA in which after heavy investment and promotion it became a popular worldwide fitness fashion.

The ‘Zumba fitness’ trademark as it would be expected evolved in time and it now offers a number of different classes and fitness alternatives. Some of these include the Zumba sentao, Zumba gold toning, aqua Zumba and so on. Although Zumba as a trademark is controlled by the Zumba Company, you will find that variations will depend on the country and area you are living in, the academy by which an instructor has been trained from, the setting etc.

Does it help in weight loss?

To the point, if you do take all the heavy marketing out of the Zumba are you actually left with any good results? It is a dancing based exercise class and as with any other dancing exercise class you will burn calories and get some fitness gains. You jump and move around for approximately 45min to 1hr (an average class time). Even if you go out dancing in a night club for 45 solid minutes you will burn calories.

Being a combination of Latin and aerobics class moves, it combines aerobic exercise with resistance of your own body weight. In a way a lot of what you get out of it will depend on what you will put into it and what kind of class you will follow. With different variations of the Zumba fitness on offer there are different fitness components which are targeted. For example the Zumba Toning style classes tend to use lightweight sticks to create a resistance element and the moves concentrate on target areas such as gluts, arms, and thighs.

If the workout is combined with a healthy balanced diet within reasonable calorie ranges then it can help in weight loss. One common mistake a lot of people tend to do is assume that they used an average of 800kcal with one workout and then believe that they have calorie room for that sweet treat or takeaway. The result usually is that they actually consume twice as many calories than the ones they burned.

How many calories?

As already mentioned the amount of calories burned will depend on the intensity, the duration and the style of the workout. In addition, the individual’s fitness levels, muscle, body size and composition will influence the results. Some Zumba enthusiasts claim that you can burn anything between 500-800 kcal. To my knowledge there has not been a scientific study which has looked in either the effectiveness or the amount of energy used during a Zumba class. Therefore, we can only assume that if matched with a similar cardio/body resistance exercise a Zumba workout would return similar results. On a high impact aerobics class someone who weighs 155lbs would burn approximately 493kcal.

Some studies do suggest that high intensity workouts (usually at around 75% V02max) can result in a post exercise calorie burn, or afterburn as it is usually known.

Fitness gains

It is mainly an aerobic style exercise so you will get the cardio workout and improve cardiovascular fitness. It tends to move most parts of the body so you will be using your legs to dance around, your arms and quite a lot of hip action. Again what you get depends on the kind of workout and which specific areas it targets. Some classes tend to be performed in a fast high intensity level involving a lot of jumping about and quick move changes. These could potentially offer some plyometric work and improve the nervous system, explosive power, and improve speed.

If you are unfit any workout will provide a challenge to your muscles and you will have muscle fitness gains. From there on it depends how variable a program will be and if in the process of time it will progress to keep providing a challenge. Usually classes tend to start at a beginners level and progress but in a lot of gyms mixed ability classes can be offered. Another important influential factor of what you get out of your workout is the instructor who delivers it. How well a class is structured and how good a challenge it provides will depend on the individual instructor.

Finally, both muscle and weight loss gains will depend on how often you exercise. One hour a week may not be sufficient for massive results. However, any exercise is better than no exercise at all so if that’s all you can do, don’t give it up.

How easy is it to follow?

Zumba is based on Latin dance moves and for those who enjoy dancing like activities it can offer a fun and enjoyable way to exercise. It can be on a high energy music base which can be invigorating so it can make people feel on a high. Again the instructor will play a role in how much fun and how easy the workouts are. 

A few tips for the very beginners with Zumba

1. Ask other people who go to a class before you join that specific class.

2. Look for accredited trainers. Zumba fitness is a fairly new concept and an area which is not highly regulated. Ask the instructor what accreditation they have, are they qualified and experienced in any other exercise areas, how long have they been teaching?

3. Fun or not fun time, it is still a form of exercise. You should make sure you warm up and cool down appropriately.

4. As it is a form of exercise consult a medical professional or exercise professional before joining especially if you have pre-existing health conditions/complaints or are obese. With obesity the body systems can be stretched and a high intensity aerobic workout could be a step into a heart attack. This brings us to the next point.

5. Work to your own level. A lot of the classes are mixed ability so you may find that the workout is above beginners’ level. Don’t try to match the person next to you. They could be doing it for years.

6. I am not a fan of home exercise DVDs or videogames unless you are experienced in that form of exercise. If you don’t know what you are doing you could end up with serious injuries. It may seem easy to swing your hips and turn around at the same time but if not performed correctly you could get a very serious back injury.

7. For best weight loss and fitness results it is better if you to combine Zumba classes with a resistance program. Also don’t forget your diet. An exercise class will not result into miracles on its own.

What to look for in a Zumba Instructor?

A good instructor should:

1. First of all ask if there are any new people in the class. The one I went to never even bothered to care. Bad practice.

2. Give you a verbal or paper health/fitness assessment. An instructor should be aware of any conditions or things which may affect your ability to follow a specific workout and advise you how to follow the specific workout. Also what fitness level you may be at.

3. Should tell you what the class will entail. It is in 2 parts, we do this and then that…the level or intensity may be high etc. Then tell you which parts may be hard for you and give you alternative lower level options. For example we jump and turn. If that is hard for you then simply turn around, or if you are lost try marching on the spot to help you catch up with the moves.

4. Should tell you when the moves are changing and which one is the next move. For example: 2 more steps back and then we take 3 to the side and so on.

So, do you Zumba? I Enjoy it !

http://www.caloriesecrets.net/can-you-lose-weight-with-zumba-fitness/ 

5 Reasons To Go To Weight Watchers To Lose Weight

One member's experience follows below, however I too have been personally following this diet and I agree with her on everything apart from I actually do purchase their products as I find it makes it easier for me to follow the diet...

....'I have been a member of Weight Watchers several times over the last several years. I have lost weight on & off of the program. I think I keep going back for several reasons.

1.) Accountability.

This time I joined because I knew I would be travelling and the weekly weigh-ins will help me with accountability.

Travelling is challenging when you are trying to lose weight and follow a healthy diet. So I planned ahead and tried to make the best choices available. There were a lot of temptations that I avoided. So I did my best. Regardless of what the scales said.

2.) Weekly meetings.

I stay for the meetings because of the support. For success you need support and loving mirrors. People who believe in you.

People we can celebrate our achievements with.

And people who also struggle with the same things I struggle with. Stress eating, Emotional eating, social events, eating out, etc.

There are also weekly tips and topics that help me stay focused.

3.) Freedom.

I have the freedom to follow the "PointsPlus" system or the "Simply Filling" Power foods.

This time I am doing the Power Foods because that is mostly what I eat. I like that they recommend vegetables and fruits. Most of them are 0 points except for some starchy vegetables.

I do have several food allergies so I can avoid the foods I need to avoid and I can still follow the plan.

I don't eat the Weight Watchers foods.

4.) Activity.

They include activity in their program so it keeps me focused on daily activity. It is easy to get off track with travel, work, etc. So it is good to have the added support and focus here. Time to increase some of my strength workouts and change my cardio workouts.

5.) New Habits.

Making one small change at a time towards your goal. This increases success because you aren't overwhelmed with too many new habits.

"You have more POWER than you think you do." Jennifer Hudson

Sometimes it is just learning how to use our power.

In conclusion, it works.

"Believe: Because it works"  Weight Watchers

I have lost weight each time I join Weight Watchers.  So my goal is to stick with it until I get to my goal weight and then become a lifetime member so I stay at goal weight. It may take me some time to reach my goal. I still have 30-40 pounds to lose. I'm a slow loser but consistent for the last 3 1/2 years.  I have lost 70 pounds. If I can lose 70, I can lose 30-40 more. Just keep believing, attending weigh-ins, meetings, eating healthy, exercise and staying focused on your goals.'

Article Source http://ezinearticles.com/?5-Reasons-Why-I-Go-To-Weight-Watchers-to-Lose-Weight&id=7296283