10 tips for beginning joggers

1. If you smoke, quit: Besides the health benefits giving up tobacco will do for your body, stopping smoking will allow you to breath easier when jogging. Also, smoking raises your heartbeat and blood pressure, and your heart and blood pressure will be working more than enough once you start jogging.
2. See your doctor: Especially if you are overweight or not in great health, you should consult your family doctor before beginning any kind of workout regimen. A physician will be able to offer advice about what kind of workout you should be getting, if any at all; it's not impossible a doctor will tell you to lay off jogging until you've lost more weight or have improved your health. Also, ask you doctor if he or she thinks you should get a trainer, someone experienced who can help you get the most from your exercise.
3. Don't start too fast: During the first week or two, when your body is getting used to the new exercise you are putting it through, don't try to run at a break-neck speed. You'll do more harm than good to yourself, physically and mentally. For the physical part, you could hurt yourself by spraining an ankle or by putting too much pressure on your knees. For the mental part, you could tire yourself out too soon and this could make you lose confidence and interest.
4. Stretch: You might remember this one from gym class in school. It's not a joke or some kind of torture the gym teacher was trying to put you through. Stretching before a jog really helps to loosen up your muscles, which will make your jog a little easier on your body.
5. Turn up the music: Whether it's an iPod or an old Walkman or whatever, listening to music can help the time go by faster and can help keep you motivated. Just remember to keep your eyes open for safety purposes, because with your ears filled with tunes, you won't be able to hear your surroundings as well.
6. Stand straight: This will help the blood flow by not slouching while jogging, and it will also help your breathing by keeping your lungs open.
7. Wear the right shoes: Running shoes are important for your balance, for the health of your feet and for the health of your leg joints. Just about any pair of sneakers or tennis shoes or walking shoes can be worn, but your best bet would be to invest in some good running shoes. If you're unsure what to buy, ask someone at a local sports shoe shop.
8. Walk when necessary: Beginning joggers often aren't quite ready for out-and-out jogging or running, mentally and physically. But you'll get over that. If you have to, walk the first part of your workout, or walk at the end or really anywhere along the way. You want to build up the pulse rate some, but don't wear yourself out too much. Walk when you feel it is necessary.
9. Make time: It's going to take a little time to get in your jog, probably at least 20 or 30 minutes, depending upon what your doctor or trainer suggests for you. In a way that doesn't seem like a lot of time, but we all live busy lives. You'll have to work in the time. Plan ahead, whether you jog every day or only a few days a week. Get up a little earlier in the morning and jog then if you have to. The important thing is to fit jogging into your schedule. If you have to start off with less time, say just 5 minutes, that can be okay as long as you slowly work up to a longer time period, but don't jump back and forth by doing 5 minutes one day and 30 minutes the next. That won't help your body adjust.
10. Have fun: Remember this one. After you've been running a while, your body is going to be in better condition. You're going to sleep better. You're probably going to enjoy your meals better. A lot of things will be better. Enjoy it! And the rumors you've heard about a "runner's high," they really are true. Once you become an experienced jogger, you could easily reach a state where you feel like you could run forever, just remember that you can't. The body needs rest, too.

Health benefits of 10 common foods

10 Health Benefits of Lemons

Don't make a sour face over lemons. They provide plenty of health benefits, such as being a natural diuretic, which means lemons help the body to shed excess fluid. In other words, lemons can make you have to urinate more often. Also, lemons mixed with water are supposed to bring about a calming effect, helping one deal with stress and depress. Click the link above to find out more about the health benefits of lemons.

10 Health Benefits of Carrots

Carrots aren't just for rabbits , you know. Carrots are good for people, too. Why? Because carrots are loaded with Vitamin A, which is good for eyesight, and beta-carotene, which works as an anti-oxidant to help the body heal cells damaged by toxins. Carrots have plenty of other health offerings, too.

10 Health Benefits of Spinach

This leafy green vegetable is popular in salads or sometimes cooked, but it usually offers most of its health benefits when it is not cooked. What are some of those health benefits? For one thing, spinach has lots of Vitamin K, which is good for building calcium in the body, thus helping to build stronger bones. Also, spinach has plenty of magnesium, which tends to help diabetics regulate their blood sugar levels.

10 Health Benefits of Chocolate

Surprised to see this on the list? Don't be. Taken in moderation, chocolate has plenty of healthy properties. For instance, one study has show that those who eat chocolate are less likely to suffer from a stroke. Too, another study has suggested those who eat chocolate tend to live longer than those who don't. Check out the link above to find out more.

10 Health Benefits of Oatmeal

Often oatmeal isn't known for its health properties, which is unfortunate because there are plenty of them. Oatmeal is good for acne when applied to the face. And oatmeal has lots of Vitamin B, which helps the brain and nervous system to function. Read on, because oatmeal has plenty more to offer.

10 Health Benefits of Bananas

Remember the old saying "an apple a day keeps the doctor away?" Well, maybe the same thing should be said for bananas. Bananas are high in potassium, which makes them excellent for dealing with high blood pressure. Also, bananas are known to be good for those who are trying to give up tobacco by helping them to cope with their nicotine withdrawal.

10 Health Benefits of Coffee

Lots of people drink coffee, especially for breakfast, but many of them don't realize coffee might help to lower the chances of contacting Parkinson's Disease, at least according to one study. Also, coffee lowers the levels of cholesterol in the stomach, helping the body to prevent a build-up of gall stones.

10 Health Benefits of Tomatoes

Tomatoes have Vitamin B and potassium, two things that are good for dealing with cholesterol. Tomatoes also have lots of Vitamin A, which is good for the hair, bones and teeth.

10 Health Benefits of Broccoli

Okay, admittedly not every loves broccoli, but it does offer plenty of health benefits. In fact, broccoli is loaded with tons of vitamins, it's low on calories and fat, thus it's an excellent food to help fight starvation in suffering countries.

10 Health Benefits of Beer

This is another one you likely didn't expect to find here. Beer ? Yes. Beer has lots of health benefits, when taken in moderation. For example, beer might be able to help prevent the pains caused by kidney stones. As another example, beer helps to relieve stress, but you probably knew about that one. To learn more about beer and health, go to the link above.

More healthy food links

10 Foods to Avoid Feeding a Baby

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10 Tips for a Healthy Breakfast

Health benefits of 10 common fruits

Oranges

Oranges are known to have plenty of Vitamin C, and Vitamin C is good for coping with arteriosclerosis, a hardening of the arteries that could lead to a heart attack. Oranges are supposed to be good for combating bad cholesterol, as well. Don't forget to talk to your doctor about any major changes in your diet.

Grapes

The fight against cancer might someday include a remedy derived from grapes. Believe it or not, several studies have found that grapes potentially could help reduce tumors or even prevent cancer altogether, but more research still has to be done. Also, grape seed oil is suggested for helping with the pains of arthritis.

Strawberries

These little red fruits contain plenty of Omega-3 fatty acids, which makes them an excellent choice for better mental functions, possibly even helping to stave off Alzheimer's. The fiber found in strawberries also makes this an excellent food for those suffering with irritable bowel syndrome.

Blueberries

Blueberries contain heavy molecules that help to wash away bacteria in the urinary tract, thus these berries help to prevent urinary tract infections. Blueberries also contain an antioxidant that helps to prevent blood clots, thus also possibly preventing heart attacks.

Cherries

Fiber is important for helping the body with digestion. Guess what has plenty of fiber. That's right. Cherries. This fruit in a concentrated juice form is also good for helping with headaches, studies suggesting it works better than even aspirin.

Watermelon

Don't laugh, but watermelons actually are good for helping men cope with impotence. Also, the Vitamin B found in watermelon helps provide the body with an energy boost, so skip the caffeine and go for some watermelon if you need something to wake you up.

Bananas

If you suffer from ulcers, talk to your physician and ask if perhaps you should eat more bananas. Bananas form a coating inside the stomach and do away with some gastric acids, thus making them an excellent food for those dealing with ulcers. You know what else bananas are supposed to be good for? Cramps.

Lemons

Lemons are commonly known as a natural diuretic, allowing the body to shed excess fluid, which is especially important for many suffering from heart disease. And all that potassium found in lemons helps to lower the blood pressure.

Apples

An apple a day keeps the doctor away. It's an old saying, but there just might be a little truth to it. For example, apples are good for diabetics because they contain natural sugars and allow diabetics to regulate their blood sugar levels. And did you know apples are good for sunburns? That's right. If you have a sunburn, smash up an apple, add a little glycerine, and apply for 15 minutes to help with the pain.

Tomatoes

Yes, the tomato is a fruit, though a number of people tend to forget that or not know it in the first place. Because of all the potassium and Vitamin B found in tomatoes, they make an excellent food to ward of heart disease and to help those already suffering with heart disease. Also, the Vitmain A from a tomato is good for your eyesight.

More healthy links

100 tips for living to 100 years old

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10 things beginning walkers should know

1. If you are elderly or not in the best shape, make sure to check with your doctor before starting a walking regimen. He or she might have some concerns or suggestions that can help you.
2. Exercise can sometimes affect the effects of medication. So if you are taking anything, be aware some changes might be headed your way. Often, walking can help improve the benefits of medication. To be sure, check with your physician.
3. Remember to be safe. Carry some kind of identification, and don't stray into routes where there are few people around and no way to see you, such as in alleyways.
4. If you are walking at night, make sure to wear reflective garb. This will help others to be aware of your presence, especially drivers.
5. Speaking of drivers, always be aware of your surroundings, especially when you are around automobiles. Drivers won't always see you coming, and sometimes someone might not be paying attention and might not expect a walker to step out into the road.
6. Any kind of low-heeled sports shoe is good for your walking, but if you can afford it, there are specific walking shoes made that are your best bet.
7. If you need motivation to keep at your walking, ask a friend or family member to partner up with you and walk with you every day. If you can't think of anyone to ask, maybe check with your local YMCA, YWCA or find out if there is a walking club near you.
8. If your feet suffer from blisters after you've had a walk, it might be your shoes. Try a different pair. Or try wearing two pairs of socks, one outside the other; this can help cut down on blisters.
9. Don't wear yourself out, especially if you're a beginning walker. Try to walk at a brisk pace, but not so much that you can't catch your breath.
10. If you're walking for health reasons, try to get in a walk whenever you can. Don't park so close to the front doors at the mall. Keep those walking shoes in the back of your car.

5 basic benefits of walking

Physical health

Walking burns calories, which can help you keep your weight down. Also, walking builds those leg muscles and strengthens the heart, thus keeping the blood pressure lower. Want to live longer, don't you? Then walk! This exercise is great for decreasing the chances of stroke, heart attacks and other illnesses.

Mental health

When you are feeling blue, very often you just want to sit at home on the couch and eat a bowl of potato chips. But getting out and walking can help relieve stress and depression. So lift your mood with a stroll.

Environmental health

Yep, believe it or not, walking is green. It's good for the environment simply because you're moving your body and not moving a vehicle that uses gasoline and spews out all kinds of fumes. And if you can walk to work, you're helping to reduce traffic congestion.

Economic health

Walking can help you save money. The next time you need to head out to the convenience store for a loaf of bread, walk instead of taking the car. You just saved on gasoline!

Sleep health

Walking can even help you sleep better at night. Walking tires the body while also getting your body in better physical condition. That means you can have a deeper sleep and you'll feel more rested when you wake up.

10 tips for a healthy breakfast

1. Bring some life to your morning cereal by adding fresh, frozen, dried or canned fruit pieces. When buying frozen or prepared fruits, the healthier choice would be fruits without added sugar.
2. If you are in need of protein, add some mushrooms and/or spinach to your morning omelet.
3. "I'm too busy to eat breakfast." You hear it all the time, and maybe you've even said it. But there is a way to make time for breakfast. You just have to make the time. And it's easy to do. You just have to sort of fool yourself into it by getting into the habit. The first time, don't worry about having some big, prepared breakfast; just grab a piece of fruit or toast. Keep doing that every day. It's better than having no breakfast at all, and eventually you'll get used to it and your body will get used to it. You'll be fooling your own body and mind into having time for breakfast. Eventually you might even have time for a whole bowl of oatmeal. Oh boy!
4. Create a breakfast salad on-the-go. Core out the center of an apple, then fill it with a little peanut butter and maybe some raisins, nuts or berries.
5. If you are a coffee drinker, keep to the plain, black stuff. It's true coffee has few calories, but that Super Malto Giganto Caramel Extreme Latte with sprinkles and cream is full of fat, calories and sugar.
6. If you are on the go and need a quick, healthy breakfast, keep in mind a small bowl of fruit. Even many fastfood restaurants will have a bowl of apple slices with berries on their menu.
7. Keeping your health and your breakfast in mind while shopping can help a lot. Try the low-fat items. Low-fat cottage cheese tastes just as good as the regular, and low-fat yogurts are often loaded down with fruits. And skim milk can be used for cereals even if you don't care much for the taste.
8. If you like toast, try using a multi-grain breads instead of that heavy white bread you grew up with.
9. Can't live without your eggs? Try using just the egg whites. You'll cut down on your cholesterol.
10. For the adventurous, make your own cereal. That's right! Health food stores and specialty grocery stores, and often the bulk sections in you usual grocery store, have everything you need for making your own, healthy breakfast cereal. Get a bag of dried fruit, your favorite nuts, seeds, oats, millet and mix it all up. You can add yogurt after the mixing, and keep everything stored in a container ready to go for the next morning.

10 natural tips for better sleep

1. Keep it comfortable: This would seem to be common sense, but some sleepers have a bed that's too hard or too soft. Or they're stuck with pillows that just don't feel right to them. It will cost some money to get a new bed and pillows, but it could be worth it if it allows for better sleep. And don't just look at those beds in the furniture store; kick off your shoes and try them out.
2. Don't think about it: Concern about trying to fall asleep can actually keep you awake. Worries tend to do that, especially when you fret over them. Try the old fashioned method and count sheep. Or think of something else, something pleasant (though not food, because that might send you to the kitchen).
3. Sleep at night: This might be easier said than done, especially if you work nights, but it really can help. The body is conditioned through years and years of biology to sleep when it's dark outside. Avoid long naps during the day, though a short nap of less than an hour shouldn't hurt too much. If you have to sleep during the day, keep the blinds closed and try to make your room as dark as possible.
4. Stay on schedule: Your body adjusts to a natural clock. It knows when it's time to go to bed and when it's time to wake. Try to stick to a scheduled sleeping period. Your body will adjust if you have to change the time around a little, but you should try to stick to the same sleeping time even when you're not working.
5. Avoid caffeine: This should be an obvious tip. Stay away from caffeinated soft drinks and coffee and some teas in the hours before you plan to go to sleep. Caffeine keeps you awake. Sorry, this includes most chocolates.
6. Exercise: Working out makes the body tired and gets you in better shape, both which are conditions conducive to better sleep. You don't have to go crazy and run ten miles a day, but a solid walk for twenty minutes soon before sleep time can help. But don't exercise too close to your bedtime, because your body will be worked up. Make sure to take some time to let your body cool down and relax.
7. Clean out the bedroom: Except for the bed, of course. Make your bedroom only for sleeping. Televisions and video games are a distraction that can keep you awake; place those items in another room.
8. Get the right amount of sleep: Layman's tradition is that everyone needs about 8 hours of sleep a night. In a way this is true, but it's not so exact. Everyone needs a different amount of sleep. Some people can operate fine on only six hours of sleep a night. Other people need nine hours. But it's usually somewhere around the eight-hour mark. And this will change with age and your health. So figure out what feels like the right amount of sleep for you, then try to stick with it.
9. Watch your food intake: You shouldn't go to bed hungry, but you also shouldn't go to bed soon after eating a big meal. Both conditions can keep you awake. And drinking for eating a lot before bedtime is just asking for disaster, because you're likely to wake up in the middle of the night needing to go to the bathroom.
10. Sleep alone: This is another one often difficult to accomplish, especially if you have a spouse, kids and pets. But sometimes it's the presence of others that can keep you awake. Does your spouse snore? Do the kids kick you when they're sleeping? Maybe the dog growls in its sleep. Any of these things, and more, can keep you awake. If possible, try sleeping alone in a room, maybe a guest bedroom if you have one.

10 tips for overcoming shyness and being more social

1. Smile: It sounds easy, and it is. The more you smile, the better you'll feel about yourself. And smiling as improves others' opinions of you. Don't believe me? Give it a try. After all, it can't hurt, and you might just brighten up your own day and that of others.
2. Stay away from personal pronouns in conversation: What? Sound weird to you? It's really not. When talking to others, using the words "I" and "me" over and over again can be a turnoff, even if just subconsciously. Focus a little more on other people, especially new acquaintances, and less on yourself. This shows other people you are interested in them, and obviously this helps with social situations.
3. Don't focus on your shyness: When you're in a social gathering, just don't think about your shyness. How do you do that? Focus on something else, maybe a person you want to talk to. Or just keep in mind how much fun the gathering can be. Thinking about your shyness just makes you ... well, it can make you shy. So don't think about it.
4. Be prepared: If you are attending a gathering and it's not something you're used to, or maybe you're not sure what to talk about with others, come up with a short list of conversation topics beforehand. Maybe you could even create a little cheat sheet and slip it into your pocket to help remind you while you're mingling. Try to avoid topics that can be splintering, often religion and politics fall into this category for many people, but you can come up with a few seemingly light topics. Here are some ideas: Children, the weather, sports, recent events, etc. But try to stick with ideas of which you are somewhat informed. You don't want to look the fool by not knowing what you're talking about.
5. Join a club: Make sure it's something with which you have an interest. Maybe a book club, or a fantasy sports league, something that gets you to interact with other people on a regular basis. This way you'll be in somewhat familiar territory, and you'll be with people who share similar interests as your own. It's much easier to overcome shyness among such a group than it is around a bunch of strangers.
6. Reward yourself: Maybe it's a chocolate bar, or a new book you've been wanting to read, or any number of little things. But when you feel you've made a new social accomplishment, treat yourself a little. This helps build up your self esteem, and it can be a lot of fun.
7. Remember to introduce yourself: Let's pretend you're at a meeting or a party where you don't know a lot of people. Normally you might just stand around talking to no one, maybe working your way to the sides of the room or over to the food table. Stop that. If you're standing next to a person you don't know, introduce yourself. This is easier said than done, but it can help break the ice with a lot of people. Yep, just by giving your name. It can be that easy.
8. Remember the details: I'm talking about other people here. When you meet someone new, try to remember more than just their name and maybe their job. Try to remember some little detail about them. Maybe one of their children plays soccer. Maybe they've finished reading a good book. Maybe they like to wear flashy clothing. Anything. The point is, the next time you see this person, you can work in a comment about the detail you remember. This tells other people that you find them important. And this means you will become of interest, and possibly important, to them.
9. Start with your friends and family: You don't have to go out of your way to tell those close to you that you're shy, not unless you're comfortable doing so. But honestly, they probably already know. But you can use relationships you already have to try to break out of your shell. Practice being social with your friends and family. Maybe spend a little more time out in public with them, even if it's only shopping or going out to eat. This is an easy way to work up to being more social in unfamiliar territory with unfamiliar people.
10. Be your own best friend: Shy people have a tendency to beat themselves up mentally. They think they did some little thing to wrong at a party. They think they said the wrong thing at a meeting. Whatever it is, most people won't even notice, and even if they did, in five minutes most of them won't remember your little slip. Don't speak negatively to yourself. Keep positive. Go forth into the world and smile. Social situations are never as bad as you think they might be.

10 health benefits of yoga

Yoga is traditionally associated with exercise and meditation, but it also has a philosophic, spiritual and historical background in India. But did you know practicing yoga has health benefits for the body and mind? Read on to learn more.

1. Strength: Practicing yoga helps to build your body's strength. Many yoga exercises are based upon balancing on one leg, or other such situations, and this builds muscular strength. If you're interested in building strength, check out some local yoga classes in your region.
2. Organ massage: This might sound odd to many, especially Westerners, but many of the physical challenges of yoga actually work to massage all the organs of the body. This can help you become more aware and in tune with your internal organs, helping to alert you to any signs of illness. As with most forms of exercise, this also helps to tone the body and keep your organs in better health.
3. Flexibility: There's stretching in yoga. Lots and lots of stretching. And in some forms of yoga there are feats bordering upon the acrobatic. But don't worry, you won't have to start doing such difficult tasks. You'll work your way up to them if you stick with yoga long enough. What all this stretching does is to strengthen and firm the muscles of your body, as well as many of the tendons. After a while your body and its limbs will become more flexible, allowing you to be able to physically accomplish feats you once would have thought impossible.
4. Blood pressure: Regular practitioners of yoga have been shown in numerous studies to have lower blood pressure levels than of those who don't practice yoga. So, to keep that blood pressure low, talk to your doctor about yoga; perhaps he or she will tell you to seek out a yoga instructor.
5. Posture: Remember all that flexibility and strength building mentioned above? They can lead to a straighter, stronger posture. Why is posture so important? Proper posture tires one less when working and can help keep the body, especially the joints and bones, in better health.
6. Reducing stress: Exercise generally helps to reduce stress on the mind and body, thus the exercise capacities of yoga accomplish the same thing. But beyond the physical factors, the meditative qualities of yoga can help to induce a less troubled, stronger state of mind. Talk to a yoga instructor if you would like to know more.
7. Pain tolerance: Believe it or not, studies have shown those who regularly practice yoga have a higher pain threshold than others. For one thing, yoga aids its practitioners in becoming more aware of the body, so minor aches and pains are caught before they can become a serious illness. For another thing, being physically fit also helps to build pain tolerance.
8. Losing weight: Yoga is physical exercise, so it's obvious yoga can help you to lose weight. But did you also know yoga helps your body's metabolism? With a stronger metabolism, your body can digest and process foods more adequately, thus burning more calories from what you eat. You can't ask for much better than that! Exercise and burning calories?
9. Carpal tunnel syndrome: Been using the mouse and keyboard too much, causing your fingers to cramp and pain in your joints? If so, you might be suffering from carpal tunnel syndrome. Check with your doctor. If the doctor says you've got carpal tunnel syndrome, he or she might suggest you wear a splint. That's fine, but also talk to your doctor about yoga. Researchers have found that yoga helps, possibly even more than wearing a splint or medication, in reducing or eliminating the pains caused by carpal tunnel syndrome.
10. Allergies: Yoga often also includes breathing exercises, which builds your respiratory abilities and can actually help you cope with your allergies better. Want stronger lungs, try yoga!

Another health link

Health benefits of 10 common foods