0 Are You Stress Eater?

You know that feeling when you suddenly want -no, you need - a chocolate-frosted doughnut, and you’re not even hungry? While you’re probably not conscious of it, your craving for a decadent dessert or heavy meal is likely courtesy of that meeting with your boss tomorrow, or the stack of bills waiting for you at home. In short, the urge to eat - especially junk - is the result of stress.

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 “As soon as you feel stressed, the hormone cortisol is released, which causes a surge of hunger for sugary and fatty foods,” says Susan Albers, PsyD, author of Eating Mindfully (New Harbinger, 2012). “We’ve evolved to have this response to drive us to gather foods in case there is a threat to our survival.” Of course, stress isn’t the only culprit, says Albers. Other emotions - everything from fear, to joy, to boredom - can also lead to cravings.

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 “We learn through associations, so eating becomes part of our memories,” says Michelle May, MD, author of Eat What You Love, Love What You Eat (Am I Hungry? Publishing, 2011). “So perhaps you eat when you feel overwhelmed because you want to remember a time when things were simpler.” But there’s good news: even if you admit food is your go-to stress reliever, it’s possible to break the cycle, Albers says. “When you’ve found other ways to cope, eating to soothe your emotions doesn’t feel good anymore.”

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Take this quiz to find out if your emotions drive you to reach for that doughnut. Then, read on to learn how you can stop the cycle.

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1. Which best describes your food cravings:
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□ They strike often but are manageable.(7 PTS)
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□ You mostly crave foods you don't allow yourself to eat.(3 PTS)
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□ Pizza. Extra cheese. Now. (10 PTS)
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2. Which of the statements below most accurately describes your relationship with food and exercise:
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□ You exercise, eat clean, and have a cheat meal at least once a week. (7 PTS)
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□ If you eat too much, you hit the treadmill until you've burned it off! (3 PTS)
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□ Sometimes, you work out so you can eat certain foods.(10 PTS)
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3. When you are feeling stressed at work, you:
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□ Complain to a co-worker over coffee. (7 pts)
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□     for a stash of chocolate that you keep in a desk drawer, (iopts)
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□     a to-do list and keep working until it's done.3 PTS)
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4. The last few times you ate way too much were almost always:
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□ Around the 3 p.m. sugar slump at work. (10 PTS)
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□     you waited too long between meals and were ravenous.(7 PTS)
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□    you ate something that was off your regular meal plan. (3 PTS)

5. During stressful times, you:

□ Find yourself eating when you’re not even hungry. (10 PTS)

□ Feel better if you eat less than usual.(3 PTS)

□ Go for comfort foods or sometimes lose your appetite.(7 PTS)

6. When you indulge in a treat, do you find it difficult to stop eating it?

□ Yes! I'll have a huge piece of cake and still go back for seconds. (10 PTS)

□ Not really. I try to savor the piece that I take. (7 pts)

□ Yep. I know that’s my tendency, so I try to avoid having any at all. (3 pts)

7. When you notice you’re overeating, what do you do?

□ Let it go and get back on track with your next meal.(7 PTS)

□ Try not to eat for the rest of the day (and sometimes through the next morning).(3 PTS)

□ Keep eating; you already blew your diet, so the damage is done. (10 PTS)

8. Which best describes occasions when you overeat:

□ When no one is around and you wolf it down, (iopts)

□ In situations where there are lots of people and lots of food. (7 PTS)

□ When you’ve planned for it to happen.(3 PTS)

9. You’re celebrating a promotion at your favorite restaurant. Which of the following best describes your night:

□ You keep the focus on the promotion, not the food. (3 PTS)

□ You eat until you're stuffed. It's a celebration! (1OPTS)

□ You order your favorite item on the menu and share a slice of cheesecake. (7 pts)

10. Finish this sentence: After I overeat, I...

□ Feel bloated, tired, sluggish and regretful. (10 PTS)

□ Feel disappointed, but I hit the gym and get on with my day. (7 pts)

□ Feel really guilty-I feel like a failure.(3 PTS)

11. When you feel tired, you:

□ Find it more difficult to resist temptations and eat throughout the day to help

you stay awake. (1O PTS)

□ Eat every few hours to keep yourself energized and have an extra cup of coffee. (7 PTS)

□ Two words: Red. Bull. (3 PTS)

12. Which foods are most similar to those you tend to overeat:

□ Mac'n'cheese, French fries and ice cream. (10 pts)

□ Crackers, low-fat cheese and reduced-fat cookies. (3 pts)


By Lisa beenbray
Team : Yourhealth7
Source :Women fitness

0 CEREAL SMACK DOWN / Ask Dr.

Ask Dr. Susan( Susan Kleiner, PhD, RD, FACN, CNS, FISSN, is one of the foremost nutrition authorities on eating to improve strength and gym performance. Visit her at DRSKLEINER.COM):

“Im sick of oatmeal.Are there any boxed cereals that are healthy? What should I look for?” - MELISSA,

DEAR MELISSA, 

When it comes to purchasing processed foods like boxed cereal, use basic principles as guides. First and foremost, check the amount of added sugar. This isn't hard to figure out with packaged cereals, since very little of the sugars are natural. Starch is one of the only natural carbohydrates in cereals, and occasionally fruit may account for a gram or two per serving, but no more.

The rest of the sugar has been added by the 5 manufacturer. Go for cereals with zero to five grams of sugar per serving. Zero indicates there has been no sugar added, while five grams would equal to a maximum of one teaspoon of added sugar per serving.

 Remember: if there is no added sugar, there will rarely be any other unwanted processed ingredients. Common brands of cereals that meet these guidelines are readily available on store shelves. Try plain shredded wheat, puffed cereals and some Kashi brand cereals.

By Mona beenbray

Team : Yourhealth7





By Mona beenbray
Team : Yourhealth7

0 CHANGE YOUR LIFE!

Want better willpower, less stress and more confidence? Match your workout
to your goals for a real life boost

So, you've vowed that 2013 is going to be the best year ever, no excuses. You've got self-help books at the ready and a long list of resolutions aimed at getting that promotion, boosting your self-esteem and strengthening your willpower. But if you really want to make sure that your life takes a turn for the better this year, just head to the gym.

Yes, working out makes you fitter and stronger but it can also teach you some valuable life skills - like determination and dealing with stress - which you can take with you when you leave the gym. Here are the workouts you need fora mind that's as strong as your body.

DO YOGA  TO BEAT STRESS

Yoga has long been championed as an effective way to relax, and it's up there with meditation for its ability to soothe stress. You may think it's down to the gentle, low-fi pace, but it's actually the breathing exercises that reel in your stress levels and leave you calm.

'Yoga encourages you to be mindful of your breath,' explains London-based yoga teacher Naomi Costantino (naomicostantino.com). 'It's this focus on the breath that you can takeoff the mat and use in your daily life.'

It's the controlled breathing that yoga teaches that makes a difference - it's a world away from the kind you do automatically. 'Most of us are running around in fight or flight mode,' Naomi says. 'The breath is shallow, our blood is pumping and we're strung out. A richer,

deeper breath allows your mind to settle and operate from a place where you can fully arrive and be present in life.'

Practise breathing deeply in yoga and when the going gets tough - at work, with family, or even on the bus - you'll have an instant calming tool to draw on.

LIFT WEIGHTS FOR WILLPOWER



We might make fun of the big, burly men in the free weights area who grunt and groan with every rep, but you know what? They've got the right idea! They're making all that noise because they're pushing their bodies to overcome mental restraints attached to lifting weights that are dauntingly heavy. The mind sparks a reaction in the nervous system to get the body to perform - so in orderto push your body, you have to push your mind, too - this is known as the mind-to-muscle connection.

'There's no doubt that weight training improves mental toughness,' says personal trainer Dave Fletcher (theodysseyway.co.uk). 'Weight training is all about the ability to maintain focus and determination, even when it gets difficult or you're faced with a load you didn't previously think you could lift. Structured routines also allow you to lift more overtime, as your nervous system and muscular systems adapt to the increased load.'

So, if you want to build your willpower and achieve goals you never thought possible, head to the weights area and start grunting! What are you waiting for?


DO ZUMBA  TO GET OVER A BREAK-UP

A break-up can leave you feeling pretty rubbish, and often, the antidote is a big night out on the tiles. But if you'd rather skip the inevitable hangover with a side of break-up blues, sign up to a Zumba class.

The high-energy dance class is a party in itself, says Zumba education specialist Caroline Parsons. 'In a Zumba class you can work hard and smile and laugh at the same time because you're enjoying yourself so much,' she explains. 'It'll not only make you feel amazing as the feel-good endorphins flood your body, but it can take your mind off whatever's getting you down as you have to concentrate a little on the moves.

Once you're familiar with the routine, you start to release your inhibitions.'

So instead of wallowing at home with a bucket of ice cream, head to the gym. After a few classes you'll feel so great about your new moves - and your super-hot bod - you'll be ready to get back on the dating scene.
No tragic drunken dancing required.

TRY MARTIAL ARTS TO BOOST CONFIDENCE

Whether it's giving presentations to a tough crowd or walking home on your own at night that turns your stomach into a swarm of butterflies, boosting your confidence is the answer. Martial arts such as kickboxing, karate and judo are praised for providing people with the tools to build confidence, and not just because they teach you some super-cool, kick-ass fighting skills.

'Not only do martial arts help women to feel more confident by teaching them self-defence, but lots of the women I train often say that the achievement they feel after each class - getting through some really gruelling

sessions - is more overwhelming than any other sport,' explains muay Thai instructor Michael Wakeling (scorpionsthaiboxing.co.uk). 'This has a flow-on effect, giving you the confidence to have a go and achieve more at both the gym and the office.' Time to get your fight on!

RUN FOR DETERMINATION

Running is probably one of the easiest ways to get out there and exercise - and it's the perfect way to test your perseverance, too. Whether you're training for a 5K or a marathon, pushing your body to go the extra mile when you're struggling takes bags of determination.

'For the most part, running is a real pleasure and the feeling you get is reward enough,'says running coach Nina Anderson (ninaanderson.com). 'But, there will


‘IN ORDER TO PUSH YOUR BODY, YOU HAVE TO PUSH YOUR MIND - THIS IS KNOWN AS THE MIND-TO-MUSCLE CONNECTION’

always be times when the going gets tougher than usual, and this is when perseverance is key. It's important not to lose sight of the reasons you're pushing your body into going that extra mile - both literally and figuratively!'

Of course, the habit of pushing through the hard yards can come in handy when life deals you a crappy hand
-it's times like these that you need to remember your ultimate goals, dig deep and keep pushing on.

By Lisa beenbray

Team : Yourhealth7

 Source :Women fitness

0 Eggplant Parmesan

• 1 1/2 cups finely chopped tomatoes (or jar of crushed fire-roasted tomatoes)

             1/3 cup fresh basil leaves

•  2 garlic cloves,     minced
• 1 tablespoon red wine vinegar 

• 1/4 teaspoon red pepper flakes Salt and pepper, to taste

• 1 large egg 

• 1 tablespoon water

• 1 cup panko breadcrumbs

• 1 teaspoon dried oregano 

• 1/2 cup grated Parmesan or Parmigiano-Reggiano cheese (about 2 ounces), divided
• 2 medium eggplants (about 1 pound)
• 1 1/2 cups shredded regular or part-skim mozzarella (about 6 ounces)
• 1 cup sliced rapini (broccoli rabe) Fresh basil for garnish Note: You will need a jumbo-size muffin tin. 

1. Preheat oven to 375° F and line a baking sheet with parchment paper.  

2. To make tomato sauce: In a blender or food processor, purée the tomatoes, basil leaves, minced garlic, red wine vinegar, red pepper flakes and salt to taste; set aside.

3. In a small bowl, lightly beat the egg with the water. In a shallow container, combine the panko breadcrumbs, oregano and 1A cup of the Parmesan or Parmigiano-Reggiano, and season with salt and pepper. Slice the eggplants into 18 rounds, %-inch thick. If needed, trim the rounds so the slices fit into the jumbo muffin cups. One at a time, dip the eggplant rounds into the egg mixture, then dredge in the panko mixture, pressing gently to adhere.

4. Place the eggplant on the baking sheet and bake until golden, about 30 minutes, flipping the slices and rotating the baking sheet after 15 minutes.

5. To assemble, place a slice of toasted eggplant in each of 6 jumbo muffin cups. Top each with about 11/2 tablespoons of the tomato sauce and 1 1/2 tablespoons of the mozzarella. Top with a sprinkle of the rapini. Repeat layers until cup is full, then top with remaining Parmesan or Parmigiano-Reggiano. Bake until the cheese melts, about 10 minutes. Let cool for a few minutes before unmolding. Serve garnished with fresh basil. Per serving (1 piece): 200 calories, 8.5 g fat (5 g saturated fat), 15 g protein, 16 g carbohydrates, 4 g fiber, 517 mg sodium .

By Lisa beenbray

Team : Yourhealth7

 Source :Natural.Health

0 Morning glory

Nothing says winter mornings quite like burying yourself under the covers and hitting the snooze button. But a recent U.K. study found that people who get out of bed by about 7 a.m. tend

to be happier, slimmer and more conscientious than their later-waking peers. To ensure that you reap all the rewards that early rising can afford, we asked Los Angeles-based healthy living coach Kathy Kaehler to recommend a morning fitness routine. "These moves help to improve your circulation and boost your energy levels—so you’ll feel alert and grounded all day long," says Kaehler. Practice them regularly and you’ll also notice increased flexibility and strength—and fewer aches and pains. Plus, you can do all four moves in the comfort of your own bedroom. Now that's reason enough to get up and at ’em.»

Note: If you don’t have a firm mattress on your bed, do the first two moves on a mat or blanket on the floor.

CAT/DOG STRETCH

1. Cat/dog stretch

Get on your hands and knees on top of your bed—your head should be in line with your neck, and your back should be in a neutral position (neither sagging nor arching). Make sure your wrists are directly under your shoulders, fingers pointing forward, and your knees are directly under your hips [a]. Inhale and slightly arch your back, letting your belly relax toward the mattress while pulling your shoulders back and lifting your taiibone toward the ceiling. Gaze forward, like a playful puppy [b]. Exhale and round your back toward the ceiling while tucking your chin and pointing the crown of your head toward the mattress, like a stretching cat [c]. Repeat entire sequence 10 times.

Body benefit: warms and stretches your back and abdominal muscles.

    2.BUTTERFLY CIRCLE

Lie on your left side and bend your knees so your legs form 90-degree angles with your torso. Extend your arms in front of you until they’re perpendicular to your torso [a]. Take a deep breath, then exhale and contract your abdominal muscles. Inhale, then exhale and keep your arms straight and your legs bent as you roll onto your back and point your arms and knees toward the ceiling [b]. Without pausing, continue to roll over to your right side and bring your arms and legs down to the mattress [c]. Repeat in opposite direction until you’ve done 10 repetitions on each side.

Body benefit: stretches and strenghtens your back, abdominals, shoulders and neck.

   3.BED DIP

Sit on the edge of your bed with your feet flat on the floor and hip-width apart. (Use a sturdy chair if you can’t reach the floor from your bed.) Rest your palms flat on the bed next to your thighs, fingertips facing forward [a]. Supporting yourself on your hands, walk your feet forward 1 to 2 feet and slide your hips off the mattress [b]. Bend your elbows and lower your body, knees bent to 90 degrees, until your arms form 90-degree angles [c]. Hold for 1 second, then rise back to "b” position. Perform 2 sets of 10 repetitions. Body benefit: strengthens your shoulders, triceps and abdominal core muscles.

   4.BEDROOM WALL SIT

Stand with your back against a wall and walk your legs out so they’re about 2 feet from the wall, feet hip-width apart [a]. Keeping your back against the wall, bend your knees and slide down until your thighs are nearly parallel to the floor, making sure your knees don’t extend past your toes [b]. Hold for 10 seconds, then press your feet into the floor and slide back up to the starting position. Repeat 2 more times.

Body benefit: strengthens your thighs, butt, lower back and abdominal muscles. II

 By Lisa beenbray
Team : Yourhealth7
 Source :Natural.Health

0 10 Easy Ways to Go Natural

1.Learn reiki
This ancient Japanese practice helps you channel positive collective energy and transmit it for healing purposes by running your hands on or over another’s body.
The technique is thought to develop intuition in its practitioners, who eventually are able to align with a harmonic and universal frequency of energy. Try a free class at reikiawakening academy.com.

2.Switch to soy (ink, that is)
Did you know your computer’s printer ink is most likely petroleum-based? Ick. Switch to a greener, cleaner option with renewable soy ink; it’s cheaper (both to produce and to buy), lasts longer and is easier to recycle. Check out inkpal.com for more info.

3.Try ginger for post-gym pain
Regularly consume about a half teaspoon of ginger each day and you’ll likely experience about 25 percent less post-exercise soreness, according to research from the University of Georgia. Try it freshly grated in tea or in stir-frys.

4.Stand up straight for self-assurance You are how
you act: An Ohio State University . study finds that proper posture— along with smiling and nodding your head— actually builds confidence. Go figure!

 5.Be a tea alchemist
Create your own signature tea blend with Numi Organic Tea’s Artisan’s Tea Blending Kit, which includes a glass teapot, 20 tea sacs and 10 organic ingredients including Moroccan mint, rose, lemongrass, rooibos and green, black and white teas. ($40; numitea.com)

6.Go agrarian
Fulfill your farm fantasies: Williams-٠ Sonoma’s new line of agrarian designs is all about homegrown and homemade, including chicken coops, backyard beehives and cheese-making and canning kits. To find out more, visit williams-sonoma.com/agrarian.

7.Choose vegan shoes Think
your footwear is vegan, as long as you eschew leather? Think again. Much of the glue used to keep shoes together is made with gelatin (which can contain animal hooves, bones and skin). Instead, try these vegan options؛ the ladylike Form & Fauna Sunset Wedge ($250; formandfauna .com); the sporty Etnies Caprice Eco ($50; etnies.com); and the comfy, classic Neuaura’s Naiya flats, shown. ($74; neuaura shoes.corn)

8.Kiss away calories

Every time you and your partner lock lips for a ٠ minute, you torch 26 calories. It may not sound like much, but with Valentine’s Day around the corner, you just might log enough action to work off a box of chocolates.

9.Get better glassware

Vitality Glassware is both pretty and practical; the bottles and jars block all light rays that can degrade water, food, oils, herbs, vitamins, medicines and more. (Limitedtime price of $125 for the “Natural Health magazine set ” above; vitality glassware.com)

10.Swap food

Craving a pantry-full of homemade foods but just don't have the dough to make it happen? Try using real dough; at a Food Swap, you trade your own homemade goods for others' items. It can diversify your kitchen, connect you to your neighbors and get you back to the basics of bartering. Visit foodswapnet work.com to find a swap near you (or start your own؛).

 By Mona beenbray
Team : Yourhealth7
 Source :Natural.Health