How To Have A Healthy Heart

Heart disease is one of the biggest health concerns in the United States. The Centers for Disease Control and Prevention cites more than 29 percent of all deaths in the county are a result of heart disease. Fortunately, many women are able to lower their risk for heart disease with a few simple modifications to their lifestyles.

Healthy Heart Habits

One of the best ways to prevent yourself from heart disease is to live a healthy lifestyle that includes good eating habits and an exercise regimen. To further lower your risk, try incorporating some of the tips below.

• Eat a rainbow of fruits and vegetables. Fruits and vegetables that have an intense color often have more nutrients and antioxidants than those paler in color. To reap the full benefits of colorful fruits and vegetables, lightly steam them or eat them raw to prevent cooking out beneficial live enzymes.
• Enjoy monosaturated fats. Monosaturated fats, such as olive oil, have been shown to decrease the risk for heart disease. Drizzle olive oil over your salad, or try adding some avocado to your sandwiches to boost your health.
• Choose fish over red meats. Not only is fish typically leaner and has less calories, fish also often contains high amounts of omega 3 fatty acid - a nutrient this is extremely beneficial to having a healthy heart.
• Go dark. Red wines, dark beers and dark chocolate are all loaded with antioxidants. When enjoyed in moderation, you can become healthier ... and happier.
• Exercise. Studies have consistently shown that 30 minutes or more of aerobic exercise a day is a main component to preventing cardiovascular disease. If you struggle with completing 30 minutes contingently, try breaking up your workouts into three 10-minute routines, or incorporate more walking and stairs into your daily life.
• Laugh and love. Happiness is a big predictor to the longevity of a person. Ease stress and other negative emotions by joining a friend for a glass of red wine, or taking a walk around your neighborhood.

Remember, a healthy heart is a happy heart, and a happy heart is a healthy heart. It truly is the gift that keeps on giving.

Resources:

American Heart Association. Heart Hub for Patients. Retrieved on July 20, 2009.
University of Maryland Medical Center. Holiday Tips for Heart Health. Retrieved on July 20, 2009.

The Truth About Clenbuterol

Recent articles have been buzzing about young Hollywood starlets using Clenbuterol to lose a significant amount of weight very quickly. While many swear by "Clen," the results can be very damaging and may affect a person's health indefinitely.

What is Clenbuterol?

Clenbuterol is a long-lasting bronchodilator that is not approved for use in humans in the United States, although it is approved to treat airway obstruction and bronchial disorders in horses. Outside of the U.S., many countries approve clenbuterol to treat asthma in humans, despite its adverse side effects.

Clenbuterol has been linked to several cardiovascular and neurological disorders, including:

• heart palpitations
• nervousness
• depression
• muscle tremors
  

Clenbuterol stimulates beta1- and beta2-adrenergic receptors, causing smooth muscle relaxation, and subsequently bronchial airway dilation. Many have discovered that the drug is highly successful at reducing body fat, while building lean muscle mass.

Clenbuterol and Weight Loss

The drug is a highly efficient repartitioning agent, which immediately converts calories to muscle, instead of fat. As a result, users are able to dramatically cut their body fat, while preserving skeletal muscle mass.

Research has also suggested that Clenbuterol increases aerobic capacity, oxygen transportation and blood pressure, qualities that are beneficial in professional athletes.

Many body builders swear by the drug, as well as female athletes who can take the stimulant without developing some of the adverse reactions of other steroids, such as deepening of the voice and facial hair.

The Clenbuterol Cycle

Users taking Clenbuterol are advised to take the drug in two to three week cycles, at risk of developing irregularities in their beta production if they take the drug any longer. Users typically take approximately 60 to 120 mcg a day, increasing their dosage with each cycle until they build up a tolerance.

As a result of the suggest Clenbuterol cycles, many users who take the drug for its weight loss side effects yo-yo in their weight, dramatically decreasing their size while on the drug, and regaining all of the lost weight once they refrain from it.

Although research is still being conducted on this drug and its weight loss properties, many users claim the drug permanently altered their metabolism once they stopped their Clenbuterol cycles.

Clenbuterol and Your Health

Unfortunately, many Americans are able to obtain Clenbuterol with great ease, thanks to the rise of online pharmacies and other black markets. Ultimatley, it is up to the individual to research the drug and determine their priorities: a few weeks of beauty or a lifetime of health.

Resources:

Bodybuildingforyou.com. Clenbuterol Weight Loss Pill. Retrieved on July 15, 2009.

Kearns, Charles Phd. To Dope or Not To Dope: Abuse of Clenbuterol As A Diet Drug. Retrieved on July 15, 2009.

U.S. Department of Justice Drug Enforcement Administration. Clenbuterol. Retrieved on July 15, 2009.

Photo Courtesy of http://www.freeimages.co.uk/

Overcoming Shyness

Shyness is something I have struggled with since as long as I can remember. All of my life, I ran from the spotlight and shunned attention. While some people find shyness endearing, it can also severely inhibit people in their personal and professional lives. As a defining characteristic of a personality, shyness can be overcome through behavioral and attitude changes.

Why Are You Shy?

Ultimately, shyness comes from low self-esteem and insecurity. In most instances, shy people are in fear of other people's reactions to them and often feel uncomfortable in new social settings. Many feel anxiety or embarrassment when given attention.

These symptoms contribute to what some call "analysis paralysis" - or an extreme heightened state of self-awareness that a person is almost paralyzed by their fear of being rejected or judged. This emotional distress can cause physiological symptoms as well, including blushing, muscle tension, sweating and increased heart rate.

Almost 50 percent of all Americans struggle with shyness, while 93 percent have stated that they have experienced shyness at one point in their life.

Tips To Overcome Shyness

Ultimately, the best way to overcome shyness is to raise your confidence and achieve positive self images; however, increasing your self-esteem takes internal changes and time.

As you begin your journey toward positive self image, many psychologists suggest pretending you are a confident person until you are.

In the mean time, here are some tips to fake confidence:

• Make eye contact. Confident people hold eye contact with others because they are self-assured and have nothing to hide. By breaking or not holding eye contact frequently, people may perceive you as insecure, weak or deceitful.
• Stand high. Body language says a lot about you; say with your body that you are a confident person by rolling your shoulders back and raising your head high.
  
• Research conversation topics. Gregarious people never have a lull in their conversations because they are full of ice breakers and interesting conversation topics. Before attending a party or social setting, find topics that would be of interest to others, such as the news or sports.
• Compliment and ask questions about the other person. Once the conversation has started, keep the dialogue going by exchanging sincere compliments and asking questions to get to know the person better. Everyone's favorite topic is themselves! Ask them about recent vacations they have taken, inquire about an interesting tie or get their opinion on the best neighborhoods to live. By showing sincere interest, people will continue to talk to you and form a stronger bond.
• Focus on similarities. People like others who are similar to them, so bring attention to similar interests. If you both love rock music, discuss an upcoming concert or album release; however, never change your opinion in order to seem more agreeable. After learning more about a person, plenty of similarities will arise in the conversation that can keep the dialogue flowing.
• Study confident people. In social settings, observe how confident people carry themselves and interact with others. Odds are, you will pick up a few tips that you can use.
• Expand your comfort zone. Eventually, as you gain confidence, you will feel more secure in less familiar social settings. By gradually testing the social waters, you will gain confidence and become more comfortable and confident overall.
• Don't take it personally. Unfortunately, not all people will respond to your friendliness positively. Understand that people's negative feedback is not a reflection of you, but rather, a reflection of them. They may feel jealousy, insecure or other adverse feelings that may affect your interaction.
• Examine insecurities and improve. Carefully evaluate yourself and determine what it is that makes you fearful of people's reactions. Are you self conscious about your appearance? Are you afraid you may sound dumb? Work on these insecurities by undergoing a makeover or reading up on interesting topics to ease insecurities and build an improved, more confident you.
• Believe your own hype. One of the most difficult things for shy people is to accept compliments gracefully. Our first instinct is to draw attention to our flaws in order to seem humble. Don't! Take pride in other's compliments and graciously thank them. Most importantly - believe the positive feedback you are receiving! It's true!

Although this may be a corny story, one of my favorite lessons I learned about self confidence came from an extremely confident, smart, beautiful woman I know. She told me she looks in the mirror every morning and tells herself she's beautiful - inside and out. "My trick to being happy all the time?" she winked. "I truly believe it when I say it."

Resources:

Doingitforme (2007). Dealing With Shyness. Retrieved on April 23, 2009, from the Doing It For Me Web site.

Jorgensen, John (2007). Overcoming Shyness. Retrieved on April 23, 2009, from the Pick the Brain Web site.

Learning to Love Yourself

We all struggle with self-doubt from time to time. Whether we question our competency, appearance or overall coolness, rest assured that we all have sore spots when it comes to ourselves. Nevertheless, I have learned a few ways to never let my inadequacies become obstacles, although it certainly did not come easy.

Nobody's Perfect

As a young twenty-something woman in California, it is hard to ignore the physical insecurities that circle my mind while I am trying to work on my tan. It seems like every few feet, the latest Giselle Bundchen is splashing in the ocean. And I cannot seem to shake those few seconds of vulnerability as I disrobe from my sundress into my bikini. But as I became familiar with these bronzed goddesses, I realized they too share the same insecurities. And in an odd twist of fate, everyone seemed so preoccupied in their own flaws to even pay attention to others' flaws. In these few instances, it dawned on me: they are humans too! In fact, we all are just people. So give yourself some slack and realize not one single person is perfect, and no one expects you to be.

Don't Just Complain - Do Something About It!

Another way to overcome your self doubts is to be proactive. A few months ago, exercise somehow got lost in the shuffle of my hectic schedule. As I complained and moaned that my mile time now was in the double digits, I simply made myself feel worse. Finally, I decided I that enough was enough and went for my first run in months. Although it was tough and extremely sweaty, I felt better than I ever had. The feeling of accomplishment that I finished those four miles made me feel proud of myself, and has since motivated me to continue. By setting and reaching realistic goals, you will appreciate your potential.

Goals Over Greed

Along with being proactive is to work hard for what you want. In college, I had a roommate who would buy everything her little heart desired on Daddy's credit card. Her two hundred dollar pairs of jeans would be wadded up in a corner, as she would continue to swipe the plastic to get what she thought she wanted. My other roommate, on the other hand, worked as a waitress while saving money to buy a great new pair of shoes. When she finally bought those gorgeous black stilettos, she really felt like she earned, and most importantly, deserved those shoes. She wore those shoes better than my other roommate wore her thousands of dollars of designer denims. From them, I learned it is important to derive your self esteem from your accomplishments, not your possessions.

Being pleased with yourself is the most difficult, but most rewarding aspect to a healthy self esteem. While it is certainly not beneficial to go to the extreme and believe you can do no wrong, acknowledging your accomplishments and hard work is a great way to feel good about yourself. Even though it might be a difficult journey to self-love, it is the best investment you will ever make.

Basics of Beauty

There are few things that turn a man off more than too much makeup. All men want to believe that their perfect women will wake up looking like Adriana Lima every morning, but women know better. Even a classic supermodel said, "even I don't wake up looking like Cindy Crawford." Sadly, it is difficult to live up to the airbrushed ideals stamped on the glossies. However, that does not mean there is no hope. A few tricks here and there will bring out the best of your natural beauty, while not forcing you to leave the house au natural.

Healthy Skin

Nothing is more beautiful than a healthy woman. One of the most apparent places your health shows is in your skin. A simple and overall healthy way to get radiant skin is through a diet rich in fresh fruits, vegetables and water. Exercise is also a great way to sweat away any toxins as well as increase circulation. So instead of completely hiding your face with foundation, choose a tinted moisturizer that lets your skin shine through. And, if you need to, dab a little concealer under your eyes or on any blemishes.

Next, add a little blush on the apples of your cheeks. No contouring, no bright pinks. Just choose a color similar to your complexion after you go for a light jog. Then smile, and place the blush about an inch below the bottom of the center of your eyes. This will make you look younger and fresher.

Intriguing Eyes

Curl you eyelashes and add two coats of mascara. If you feel bare faced, add some eyeliner to the top lash line. This will draw attention to your eyes and make your man melt. To really add some curl to your peepers, try blow-drying your eyelash curler for fifteen seconds before curling your lashes. For some serious sex appeal, line the bottom rim of your eyes with a navy eyeliner. The navy makes the whites of your eyes more vibrant, thus making your eyes even more dramatic. Then, add a pop of white eyeshadow to the inner corners of your eyes.

Lusty Lips

Notice how there is nothing about the lips? While this is not true for all men, some fear getting dark lipstick or lipgloss on their faces. Simply, exfoliate your lips with a toothbrush and add a light coat of balm. This will make them glisten and look extra kissable. However, if you are going for a dramatic evening out, red lips certainly attract eyes. Be sure to choose a lip color that will not rub off on his clothes...or his lips.

Above anything else - SMILE! A beautiful, healthy smiles is the most attractive asset a woman can possess. Fortunately for you, you already have a gorgeous smile, so show it off!

Granted, some men prefer the vamped up vixens, while others drool over the sporty bare faced babes. However, the best make-up advice is to be the best version of you.

How to Get a Great Butt

Bad butt got you down? Many women experience the "backside blues," or embarrassment about their derriere. Toning the hips, butt and thighs can be a difficult, seemingly impossible task, but with enough dedication and persistence, you too can have glorious glutes.

Butt-Blasting Cardio

In order to achieve firm, gravity-defying buttocks, you need to burn the fat that lies over your muscles. Fortunately, many activities burn calories as well as tone up your tush.

• Running Uphill. No one said it was going to be easy, and running uphill is certainly not easy, but it is one of the best ways to kick your butt into shape.
• Hiking. It challenges your legs, butt and core to stabilize yourself over uneven terrain.
• Climbing Stairs. Whether this is done on a stair-stepper or at your local stadium, stairs get you one step closer to that Hollywood hiney.
• Cycling. There's a good reason your spin instructor has a killer rear - cycling kicks your ass! When you are cycling, it is important to maintain proper posture and to avoid leaning over the bicycle handles. These positions can lessen the workout for your legs and butt and can also cause injury.

Toning the Tush

Whether your goal is to make your butt bigger or smaller, there is one thing all women can agree on: they want it tighter. Having a firm, toned butt is usually at the top of every woman's body part wish list. You don't have to wait for a miracle any longer. These moves can firm up your fannie and have you bikini-ready in no time.

• Squats. Performing proper squats with heavy weights will certainly having you feeling sore the next day. To do a proper squat, stand with your feet hip-length apart. Turn your toes so that they face forward. With dumbells in your hands or a barbell over your upper back, slowly bend your legs until they are at a 90 degree angle with the floor. Be sure to note that your knees do not go over your toes. Then, straighten your legs. Do 2-3 sets of 8-12, depending on your strength level.
• Lunges. If having a perfect butt was easy, everyone would have one! Lunges are a fantastic way to target your tush. When performing a lunge, be sure that your knees do not extend over your toes. For an extra challenge, place one foot on a stair and do lunges.
• Plies. Taking a page out of my old ballet classes, plies are one of the secrets to achieving a beautiful dancer's body. Begin standing with your feet pointing out and your legs a little wider than shoulder length. Bend your legs, making sure your knees never extend over your toes. Repeat 8-12 times for 2-3 sets. To make the move more challenging, try rising on the balls of your feet while doing the plie.
• Dead Lifts. They aren't nearly as bad as they sound, I promise! Stand straight with dumbells or a barbell in your hands, gently resting against your thighs. Slowly lower the weights down your legs, bending your legs slightly. Remember to keep your back straight and your head up. Next, glide the weights up until you return to a standing position. This move works the buttocks, lower back and the hamstrings.

Other Derriere Details

As with any exercise routine, it takes time before you will achieve results. It is important to stick with the routine and challenge yourself to become stronger. For most women, the butt, hips and thighs are the most stubborn areas for weight loss, but enough hard work can reshape any hiney.

Resources:
Walters, Lexi (2009). Our Top 10 Exercises to Tone Your Butt. Retrieved on January 28, 2009, from the Fitness Magazine Web site.

Eating Breakfast

I am not a big breakfast eater by any means, but in my quest to be healthier I decided it is time to incorporate the number one rule of weight loss: eat breakfast. At first, I was unsure if I would even be able to finish half a granola bar, but I soon realized the benefits of eating a healthy, balanced breakfast.

Breakfast and Your Metabolism

One of the reasons many nutritionists say breakfast is the most important meal of the day is because it breaks the fast that occurs while you sleep. During your sleep, your digestive system is given a break for 8 hours. While your digestive system rests, your metabolism slows. In order to restart your metabolism after sleep, you must awaken the digestive system by eating. If you skip breakfast, your metabolism is in a lulled state until you eat. By eating a healthy breakfast, you can kick start your metabolism and burn more calories throughout the day.

Breakfast and Hunger

I am almost never hungry in the morning. In fact, it's difficult for me to digest anything except my essential cup of coffee. Once I started eating a balanced breakfast, I noticed I'm still not very hungry in the morning, but also that I am not very hungry throughout the rest of the day. As a result, I ate less and lost weight, while gaining energy.

However, what you eat for breakfast is crucial to controlling hunger. The first day I ate breakfast, I ate a bowl of sugary cereal, only to be starving within two hours. The next day, I made whole wheat toast with egg whites, and I was stuffed the rest of the day. The key to hunger control is to make sure you are eating a breakfast that contains protein and simple carbs (whole wheat or whole grains). Otherwise, your blood sugar spikes and falls, causing you to be ravenous by 10:30.

It is important to read the labels of some seemingly healthy breakfast foods, especially granola bars and cereal. They often contain large amounts of sugar, which can cause your energy to fall mid-day. Also be wary of fatty breakfast meats, like sausage and bacon. While everything is good in moderation, it is important to watch your intake of these foods for optimal health.

Some examples of a balanced breakfast are:

• Egg whites and whole wheat toast
• Breakfast smoothie
• Wheat toast with peanut butter
• Cottage cheese with fruit
• Veggie omelet
• Whole wheat pancakes with fruit
  

In addition, I like to add a cup of green tea to my mornings to increase my metabolism and fat-burning potential. I also like to keep a box of instant oatmeal in my cupboard that I can throw into my purse for frantic Monday mornings.

Breakfast and Weight Loss

Research has continued to show that subjects who eat breakfast lost more weight than those who skip breakfast. Also, breakfast-eaters are proven to maintain their weight better than the morning meal skippers.

Studies have also shown that eating breakfast reduces the risk of diabetes and obesity. In addition, a study conducted by Harvard University found that subjects who ate whole grain cereal decreased their risk of heart disease and increased their expected life span.

Eating a healthy, balanced breakfast increases your metabolism, curbs your cravings and cuts your risk for disease. And besides, who doesn't love the smell of eggs in the morning?

Resources:
Leong, Kristie, MD (2007). How to Boost Your Metabolism with a Healthy Breakfast. Retrieved on February 23, 2009, from the Healthmad.com Web site.

Pre-Workout Energy Drinks

While researching the latest fat loss methods, I came across some interesting Web sites that suggest drinking an energy drink prior to your workout to boost your athletic performance. To me, it seemed so counter-intuitive to fuel up with caffeine (a diuretic) and who knows what else they put in those drinks, to go workout and make yourself healthier.

Do the ends justify the means? Is it better to have a moderate amount of something unhealthy if it pushes your workout, then to have nothing at all? There seems to be a lot of contradicting views on the topic, so let's take a look at the good and the bad of taking energy drinks before working out.

Caffeine and Athletic Performance

Several studies have found that moderate amounts of caffeine can improve athletic performance and fat burning. Caffeine is a stimulant that causes an increase in heart rate and blood pressure. In addition, research suggests that caffeine encourages the body to use fat as its main fuel source, instead of glycogen, or stored sugar.

Caffeine is also found to improve your mood and masque fatigue - benefits useful to competitive athletes. One of the main reasons people taking energy drinks prior to workouts, though, is because it gives them the energy to workout, allowing them to exercise longer, faster and harder.

Energy Drinks Before Your Workout

Several energy drinks are specifically marketed to give athletes the boost they need to perform at their optimal rate. These drinks can contain approximately 80 to 250 milligrams of caffeine; an 8 oz cup of coffee contains about 130 mg. In addition, many contain high amounts of sugar and ingredients that have not been regulated by the Food and Drug Administration, like guarana and taurine.

Health professionals worry about the use of energy drinks before physical activity because caffeine is a diuretic. Exercisers who do not drink adequate amounts of water and exercise after drinking energy drinks are placing themselves at risk for severe dehydration. Caffeine can also lead to cramps, bloating, diarrhea, upset stomach, elevated body temperature, seizures and abnormal heart rates if abused during exercise.

Another concern is that caffeine masques fatigue. Athletes who intake high amounts of caffeine may not recognize their bodies' limits and not rest properly. This can lead to detrimental results.

Is It Worth It?

As with all things in life, energy drinks are good in moderation. Several professional athletes swear by drinking a cup of black coffee two hours before a big game, and the results seem to speak for themselves.

Ultimately, our bodies react differently so it is important to listen to our bodies to determine if energy drinks for working out is best for us. Dieticians suggest sticking with coffee or tea for your energy boost, instead of energy drinks that can contain unregulated ingredients. In addition, try drinking caffeine a couple hours prior to your workout to ease the possibility of an upset stomach. Most importantly, drink one to two glasses of water for every caffeinated beverage you drink and enjoy small doses of caffeine in moderation.

Resource:

10News(2007). Experts: Energy Drinks, Exercise Don't Mix. Retrieved on May 2, 2009, from the 10News.com Web site.

Drugs.com (2009). Caffeine and Athletic Performance. Retrieved on May 2, 2009, from the Drugs.com Web site.

Hareyan(2007). Caffeine and Calories Fuel Energy Drinks. Retrieved on May 2, 2009, from the Emaxhealth.com Web site.

Motivation Tips for Work and Exercise

Every January 1st, we create a new list of resolutions that we vow to follow because it will make our lives and ourselves better. The first week is rough, but we manage to toil through in order to reach our goals. By the second week, we did so well the first week, we can take it a little easier on ourselves. And by the third week, it barely seems worth it to go through all the extra effort just to lose an extra 5 pounds or learn to play the guitar. When the fourth week rolls around, we completely give up.

Sound familiar? It's easy to lose excitement for a new endeavor during the first few weeks, but with some helpful hints, you can finally get that promotion or body you've always wanted (and deserve!).

Types of Motivation

Depending on your personality, you are either motivated by positive or negative reinforcement. People who like positive encouragement like to accomplish their goals for the benefits it will bring them. Conversely, people who like negative reinforcement achieve their goals because they fear what will happen if they don't, or they are unhappy with their current situation.

Both types of encouragement are normal; however, in order to motivate yourself, it is important to understand which type of motivation will help you reach your goals.

Motivation to Exercise

Like clockwork, every year I vow to work out five days a week and lose 10 pounds. And every year, I give up by February. Trying to incorporate exercise into our already busy lifestyles is extremely difficult, but it is crucial to our health.

If you are motivated by negative feedback, try using these tips on those days when you don't want to put on your gym shoes:

• Remember a balanced exercise program is a key component to good health. If you do not exercise, you are putting yourself at risk for a variety of diseases and other illnesses. Grim, I know, but it always inspires me to get moving!
• Think about other negative consequences. Do you really want to look smoking hot in that new cocktail dress you got? Well, your butt isn't going to tone itself! You need to be more active if you want a fit, lean body.
  

For women who like positive encouragement, use these tips to feel inspired to go for a run or head to the gym:

• Think of the results! Imagine how good you'll look and feel after exercising five times this week.
  
• Accomplish your goals. Did you want to cut thirty seconds off of your mile time, or squat an extra five pounds? Setting and reaching your fitness goals is a great way to keep you on track to consistent exercise.
• Track your progress. Realizing you can lift more or run longer than ever is always a great motivation to keep up the good work.
• Find a workout partner. This motivation tip has been the most helpful for me. Working out with another person really makes you accountable for your workouts. As much as I would love to cancel a run with my boyfriend after work, I know he's not going to take no as an answer. It also makes the workout more enjoyable.
• Exercise in the morning. Recent research has discovered that people who exercise in the morning are more likely to continue their fitness routines. Since people perform their workouts first thing in the morning, unexpected appointments or working late does not interfere with their exercise. Also, exercise becomes a part of their morning routine, much like brushing their teeth and eating breakfast.
• Do something you enjoy! Exercise shouldn't be a chore, but a fun way to get the blood pumping throughout your body. Switch up your exercise routines to keep yourself from becoming bored. Keep it fresh and fun, and soon you'll look forward to your workouts.

Motivation Tips for Work

Working a dull 9-to-5 job can really take it out of you. Your eyes get blurry from staring a computer screen all day, you're sick listening to your co-workers' personal conversations on their phones, and your boss only seems to notice you when you mess up. Ok, it's not all that bad, but everybody has one of those days where it seems impossible to get anything done. When those days strike, try to use these tips to salvage a less-than-perfect work day.

• Make a to-do list of everything you want to accomplish for the day at work. It is important to not list everything that you would like to get done, but only the tasks that you think you can realistically accomplish in an 8-hour day. By checking off each task and tracking your progress, it can keep you on the right course of productivity.
• Minimize distractions. Close your email (if you can), exit your AIM and Facebook account, and shut down iTunes. Yes, I know, it hurts, but five minutes here and there checking your email or IMing with a friend can really add up to a lot of lost time. It also makes you lose your train of thought on a project you are working on.
  
• Set goals. Ask yourself how you would like a project to end up, and work hard to make sure the final product matches your ideal version. Producing your ideal version of a project is not an impossible task, but it does require a lot of thought and elbow grease.
  
• Create time constraints. Stuck on a project? Give yourself half an hour to figure it out. If you can't, move on to the next project. Many workers waste a lot of time trying to solve a problem, when sometimes all they need is a good night's sleep and a fresh set of eyes. Don't let it destroy your whole day. Move on.

While finding the motivation to accomplish your goals is easier said than done, remaining dedicated is one of the keys to success. Who knows? Maybe one January 1st, your only resolution is to be exactly who you already are.

Resources:
Brotherston, Cindy (2007). Motivation to Exercise Tips from a Fitness Trainer. Retrieved on January 25, 2009 from the Busy Women Fitness Web site.
Gracia, Jason M. (n.d.) Work Motivation. Motivation Tips and Techniques for Your Work and Career. Retrieved on January 25, 2009, from the Motivation123 Web site.
Wesley, John (2007) Increase Motivation. Retrieved on January 25, 2009, from the Pick the Brain Web site.

Nutrition and Your Skin

You are what you eat and your skin is living proof of that adage. Nothing more accurately reflects your health than your skin. While we may swear by the latest eye cream or wash our faces religiously, a simple way to reinvigorate your complexion is to incorporate the following foods into our diets.

And as an added bonus, you'll feel more energized too!

Foods That Promote Healthy Skin

According to Colette Bouchez of WebMD, there are seven foods that you should be eating in your diet in order to achieve or maintain beautiful, glowing skin.

• Low-fat Dairy Products - Low-fat dairy products, like milk, yogurt and cheese, are rich in Vitamin A - a nutrient that is essential to skin cells. Vitamin A is a powerful antioxidant that neutralizes free radicals, or harmful agents that damage our cells. Diets rich in Vitamin A may also prevent wrinkles and other signs of aging.
• Fruits - Fruits packed with antioxidants protect skin cells from damaging free radicals. In addition, antixodants prevent premature aging, keeping you younger-looking longer. Some of the most antioxidant-loaded fruits include blackberries, blueberries, strawberries and plums. Yum!
• Salmon and Walnuts - At last, fatty foods are good for you! Ok, not exactly, but foods rich in fatty acids, like Omega 3 and Omega 6, can give you a stunning complexion that would make even Halle Berry jealous. Fatty acids protect against damage, but also promote nutrients and waste to pass through the skin cells. Fatty acids also encourage skin cells to hold more moisture, so you can have plumper skin. This is perhaps the only time I will say fatty foods and getting plump are good things!
• Healthy Oils - Nutrient-rich oils help skin remain moisturized. But before you go run out to McDonalds for an oily side of fries, the key word in this point is healthy oils. These can include canola oil, extra virgin olive oil, and cold-pressed oils.
• Selenium-Packed Foods - Selenium is another crucial nutrient to healthy skin because it guards the skin from sun damage. To reap the benefits of selenium, try infusing your diet with whole wheat foods, like breads, cereals and pasta. Turkey, tuna and brazil nuts also can give you your selenium boost.
• Green Tea - Is there anything green tea can't do? This super drink is more like a super hero to your health. In addition to increasing your metabolism, green tea is bursting with antioxidants and has anti-inflammatory properties. Oh, and did I mention it protects against harmful UVB rays and lessens your risk of skin cancer? Grab a mug immediately!
• Water - What's a post on healthy skin without water? Water is the savior for all skin care woes. Drinking the recommended 8 glasses a day flushes out any impurities in your skin, something that even your most expensive skin care line can do. Purify yourself pretty by drinking enough H2O.

By incorporating these epidermus edibles into your diet, you can achieve flawless, glowing skin in no time. Because after all, beauty is only skin deep.

Resources:
Bouchez, Colette (2006). Foods for Healthy Skin: You Are What You Eat. Retrieved on January 22, 2009, from the WebMD Web site.
Grieger, Lynn (2008). Healthy Skin with Vitamin A. Retrieved on January 22, 2009, from the iVillage Web site.