Protect Your Heart and Live to 100 Tips 21-30

21. Decaffeinate: Caffeine raises blood pressure and speeds up your heart rate. Which can push a borderline heart problem to a dangerous limit.

22. Trade in the salt: Overweight men who consumed high amounts of salt are 61% more likely to die of heart disease.

23: Have a drink every other day: A study in Boston found that men who consume alcohol 3-4 times a week cut their risk of heart attack by 32% then those who drink less. By consuming moderate amounts of alcohol you can raise your good blood pressure and keep your blood thin. Any additional alcohol doesn’t have more benefit.

24: Touch your mate: As little as 10 minutes of direct contact with your girl can help with your blood pressure from rising in stressful times.

25: Double your tomato sauce: Lycopene, which is found in tomatoes prevents build up in harmful cholesterol on the walls of your arteries.

26: Get B vitamins daily: Not getting enough of your B vitamins doubles your risk of developing heart disease.

27: Consume tuna: Tuna is not only high in protein and low in calories but it also contains Omega-3 fatty acids important in lowering blood pressure, preventing clotting, reducing inflammation as well as strengthening the heart. A man may reduce his risk of heart disease by 26% if he consumes more protein.

28: Ground Flaxseed into your food: If you don’t like to get your Omega fatty acids from fish then get it from flaxseed.

29: Do Fartlek: For those of you who don’t know what fartlek is all you need to know is it is alternating speeds throughout your run. Changing your pace will help you lose more weight then by maintaining a moderate pace. If you lose 5-10 of your body weight you can reduce your visceral fat stores by up to 25-40 percent.

30: Start rowing: When compared to running, rowing is a better exercise because it uses more muscles and causes your heart to pump more blood to your body which improves your overall cardiovascular activity.

Sexy Sunday 106

Naomi Watts

Naomi Watts was born in Shoreham, Kent, England in September 1968. Her father worked as a road manager and engineer for Pink Floyd. Her parents later separated and once her father passed away she moved to Australia to live with her mother and brother. It was then she decided she wanted to act. She attended an Australian acting class and it was there she met her best friend Nicole Kidman. In the late 80’s she moved to Japan to try and pursue a modeling career. Unfortunately her efforts weren’t noticed and she moved back home within a few months. After that she spent years working at an Australian fashion magazine. She also became a regular on the Australian soap Home and Away. One of her earliest movie roles came from her role in Tank Girl. She has since appeared in movies like Mullholland Drive, The Ring, I Heart Huckabees, King Kong, 21 Grams, and Eastern Promises.

Become More Healthy Tips 21-30

21. When you eat be sure to have no distractions. Sit at the kitchen table and focus on your food. Put the books or computer away. When you eat you want to know what you are eating and enjoy eating.

22. Dilute juice with water. Or fill your glass to the top with ice cubes and add some juice. This way it will seem like you are drinking more then you actually are.

23. Try to have only veggies for lunch. A nice garden salad would be good, but be careful of what you top your salad with. Opt for vinaigrettes instead of cream based dressings.

24. Eat at home more often. Not only will your wallet thank you so will your waistline. Eating at home means you can control what goes into your food and how much goes into your food.

25. Limit your alcohol intake. If you must drink try to pick healthier versions. Instead of having daiquiris and margaritas which are full of sugar go for a drink like Mott’s Clamato Caesar’s. They even have some brands of beer in light versions.

26. Instead of drinking a diet coke drink a can of V8 and get in some veggies.

27. Try to make your vegetables more flavourful. Try adding some garlic or ginger. Or make yourself a low calorie dipping sauce using soy sauce (watch for salt content) mixed with some hot chilli paste. Not only does this add flavour to your vegetables it gives your metabolism a little kick with the heat.

28. Mix 3 different cans of beans together and top with some low calorie Italian Dressing. Eat this three bean salad through the week you will get loads of fibre helping you feel full.

29. Vegetable soup counts towards vegetables. When looking for a vegetable soup again look for broth based instead of cream. Also look for the sodium content to make sure it’s not high.

30. Enjoy sweet potatoes. Chop them in slices and flavour them lightly with some butter and garlic and toss them in the oven. You’ll have tasty sweet fries in no time.

Protect Your Heart and Live to 100 Tips 11-20

11. Grill a steak: Though you may think it is bad for you beef can actually be healthy. It contains selenium which boosts immunity. It also contains B vitamins which lower homocysteine. 50% of the fat is also healthy monounsaturated fat.

12. Watch a scary movie: Do anything that will cause your heart to race like a scary film, good book and it will help make your heart stronger. By changing the rhythm its like resetting your heart every now and then.

13. Avoid running outdoors when it’s hazy: Exercising outside when it’s hot or hazy can affect the supply of oxygen in your blood which can increase its clotting risk.

14. Tell your wife to butt out: If an individual is exposed to cigarette smoke even if it’s just for 30 minutes 3 times a week you have a 26% chance of developing heart disease then people who are rarely around second-hand smoke.

15. Dive into the pool: Burning 50 calories a day by any form of strenuous activity like swimming or rock climbing are 62% less likely to die of heart disease then men who burn nearly 7 times the calories doing less strenuous activities.

16. Use fat to fight Cholesterol: An Australian study took men suffering from high cholesterol and had them get 15% of their calories from Macadamia nuts. Their blood pressure lowered 3-5 % and their good cholesterol rose by 8%. Macadamias are a good source of monounsaturated fats.

17. Bike away your blues: If you’re a man suffering from depression then you are twice as likely to develop heart disease then a man who isn’t depressed. Researchers at Duke found that both men and women were almost completely relieved of their symptoms of depression after 3 months of exercise and treatment with antidepressants.

18. Spend 20 minutes meditating: Doing this daily may reduce anxiety and depression up to 25%. Which is especially important for people who suffer from coronary heart disease because they have a 3 times higher risk of dying if they suffered from mental stress.

19. Use a punching bag: Using a punching bag to express anger can help men lower the risk of heart disease then men who internalize their anger.

20. Take Aspirin: Researchers at University of North Carolina found that men who regularly consume aspirin reduced their risk of coronary heart disease by up to 28% in those who never suffered from strokes or heart attacks but were at a higher risk. To maximize its result on your blood pressure take a small dose before you go to bed.

Become More Healthy Tips 11-20

11. When you eat your meals consume the foods with the lower calories first. Eat your veggies, fruits or broth based soups. When you consume the healthier foods first it gives you a chance to fill up. This way when you make your way to the higher calorie foods on your menu you’ll feel fuller and won’t consume as much.

12. Instead of whole milk switch to at least 1% or skim milk.

13. Juice can have as much calories as a soda and just as much sugar. Try to limit yourself to 1 glass. An even better idea would be to replace that cup of juice with an actual piece of fruit which has less calories only natural sugar and more substance to make you feel fuller.

14. Try to get calories from healthy foods. When you are trying to lose weight and become healthy you don’t want to waste calories on beverages. You want to make every calorie count.

15. Keep track of what you eat in a food journal. Even if its just taking  a taste test of supper while cooking write it down. You would be surprised at how much you may or may not be eating. The food journal can assist you in finding out what you need to change and may help you notice any patterns which may indicate emotional eating.

16. Don’t eat until you are stuffed. You should only eat the amount of food your body needs you should never feel like you are about to explode. If you do that means you have eaten to much.

17. Try to use lower calorie condiments instead of using mayo switch to mustard or salsa.

18. Eat more soups. Avoid cream soups and opt for broth soups. They are lower in calories and fat and fill you up.

19. Try to drink only water. Limit your intake of sodas, juices, and alcoholic beverages. Also watch out for coffee and tea. They are low calorie but that can change depending on what you put in them.

20. Pack a lunch to take to school or work. Avoid eating at the cafeteria or eating out of the vending machines. If you need to eat at school or work pick out the healthiest things you can.

How to discover your intentions:

Good intentions are the ultimate choice of improving your life. If you have bad intentions, it is a sign you are filled with greed, envy, hate and so on. You want all these negative influences out of your life. Intentions are powerful. Intentions tell others where our goals are heading. It is our purpose. Intentions are our motive that helps us to achieve our objectives.

To learn your intentions you must put forth effort. Sometimes you will feel grouchy, and grit your teeth, yet as you continue to learn you will see a light at the end of the tunnel. So what if some of your intentions are bad. Welcome to reality, humanity and imperfection. Yet, you can change those bad intentions to good thoughts. The key to find your intentions is to consider discovering. Acquire the determination to reach for the stars, learn about you, decide what you want and move ahead. Take the action so that you can develop healthier thoughts, habits, behaviors etc that guide you to success.

The system of entry:
It always helps a person to write down their intentions. When you enter your intentions on paper, it helps you to discover you. Many people do not like to write, however if you keep a journal you can look back later to see your growth stage. It only takes a few minutes daily to jot down your feelings, thoughts, ideas and so on.

Accessing your interests and strengths within:
To access your interests, first you have to sit down and consider what you want. Once you decide what you want, you will need to write a plan, set goals and take action. Move to get what you want. To access your strengths, test your abilities and skills. What can you do best? How can you use your skills and abilities to improve your personal life?

Once you access your inner you, you can move to set your own standard of living. Do not live for others; rather learn to live for you. As you move ahead, explore your vocation paths. Do you see you in the future enjoying the job you love? Do you see you in the future working at the same company going nowhere? If you see yourself stuck, check your options to find a way to better your situation. You can start by identifying the jobs that peek your interest. Once you discover what you want to do, set up strategies to achieve your goals. Take action and move ahead.

How it is done:
Discover you and what options you have available. Pull up resources. In fact, build resources. Resources are the key that unlocks the doors to success. Check your intentions. What is the ideal vocation for you? Pull up your assets and use them to your advantage. Do a job search to help you find a new career that makes you happy. Always follow through with your plans. Never give up and demand results.

To achieve your goals discover your wants.

Take action by recording your specific needs and wants. Review the inner pictures you develop and listen to the voices that tell you how you can improve your personal life. We have cute little thingy ma-jigger that tells us when we do wrong. Learn to train your conscious to live healthier. We have another cutie inside us, which is called instincts. Learn to re-establish your instincts and listen. Listening is the key to help you improve your personal life. Learn how to recognize your bodies needs also.

Sexy Sunday 105

Leona Lewis

Leona Lewis was born in Islington London in August 1985. From a very young age Leona had a passion for singing and wrote her first song at the age of 12. She then went onto an under 18 singing competition and won. Her big break came when she auditioned for X-factor a British talent show similar to American Idol. In December 2006 she was crowned the winner of the 3rd season. She released her first single a few days after winning the competition and it went straight to number one for online music stores. She currently lives with her longtime boyfriend Al-Chamaa in Hackney.

Protect Your Heart and Live to 100 Tips 1-10

1. Drink Cranberry Juice: Scientists at Scranton University found that men who drank 3 – 8 ounce glasses a day for a month increased their good cholesterol levels by 10 percent cutting their risk of heart disease risk by 40%. Make sure you buy 100 % juice with at least 27% cranberry.

2. Eat Breakfast: A study done at Harvard University found men who eat breakfast are 44 % less likely to be overweight and 41% less likely to develop insulin resistance both of which are contributing factors to heart disease.

3. Take Folic Acid: Consuming the recommended daily amount reduce their risk of heart disease by 16%. Sources include asparagus, broccoli and fortified cereals.

4. Take the stairs: Taking an extra 4000-5000 steps a day can lower blood pressure by up to 11 points.

5. Eat a chef’s salad: The leafy greens and eggs in the salad are excellent sources of lutein. Which carries heart-disease fighting antioxidants to cells and tissues.

6. Refill your breakfast: An American Journal study says that 2 servings of whole grain cereal like Cheerio’s can reduce the risk of dying from heart disease by up to 20%.

7. Consume more tea: A study found that men who drink at least 2 cups of tea daily cut their risk of dying from heart disease up to 25%. Tea contains flavonoids which help thin blood, prevent clotting and help to relax blood vessels.

8. Take your blood pressure after exercise: After a cardiac stress test get your doctor to measure your BP. The numbers will be higher but will help show you what kind of overall health you are in.

9. Join a Group: A study done has shown lonely people have a harder time dealing with stress. They are also at a greater risk for heart disease then people who have a big circle of friends.

10. Eat Dark chocolate: Another source of flavonoids which thin blood and prevent clotting. Dark chocolate also contains oleic acid which is a monounsaturated found in olive oils. A good source is Dove Dark Chocolate bars.

The Key to a Better Life

Time management is basically about being focused. The Pareto Principle also known as the ’80:20 Rule’ states that 80% of efforts that are not time managed or unfocused generates only 20% of the desired output. However,  80% of the desired output can be generated using only 20% of a well time managed effort. Although  the ratio ’80:20′ is only arbitrary, it is used to put emphasis on how much is lost or how much can be gained with time management.

Some people view time management as a list of rules that involves scheduling of appointments, goal settings, thorough planning, creating things to do lists and prioritizing. These are the core basics of time management that should be understood to develop an efficient personal time management skill. These basic skills can be fine tuned further to include the finer points of each skill that can give you that extra reserve to make the results you desire.

But there is more skills involved in time management than the core basics. Skills such as decision making, inherent abilities such as emotional intelligence and critical thinking are also essential to your personal growth.

Personal time management involves everything you do. No matter how big and no matter how small, everything counts. Each new knowledge you acquire, each new advice you consider, each new skill you develop should be taken into consideration.

Having a balanced life-style should be the key result in having personal time management. This is the main aspect that many practitioners of personal time management fail to grasp.

Time management is about getting results, not about being busy.

The six areas that personal time management seeks to improve in anyone’s life are physical, intellectual, social, career, emotional and spiritual.

The physical aspect involves having a healthy body, less stress and fatigue.

The intellectual aspect involves learning and other mental growth activities.

The social aspect involves developing personal or intimate relations and being an active contributor to society.

The career aspect involves school and work.

The emotional aspect involves appropriate feelings and desires and manifesting them.

The spiritual aspect involves a personal quest for meaning.

Thoroughly planning and having a set of things to do list for each of the key areas may not be very practical, but determining which area in your life is not being giving enough attention is part of time management. Each area creates the whole you, if you are ignoring one area then you are ignoring an important part of yourself.

Personal time management should not be so daunting a task. It is a very sensible and reasonable approach in solving problems big or small.

A great way of learning time management and improving your personal life is to follow several basic activities.

One of them is to review your goals whether it be immediate or long-term goals often.

A way to do this is to keep a list that is always accessible to you.

Always determine which task is necessary or not necessary in achieving your goals and which activities are helping you maintain a balanced life style.
Each and everyone of us has a peek time and a time when we slow down, these are our natural cycles. We should be able to tell when to do the difficult tasks when we are the sharpest.

Learning to say “No”. You actually see this advice often. Heed it even if it involves saying the word to family or friends.

Pat yourself at the back or just reward yourself in any manner for an effective time management result.

Try and get the cooperation from people around you who are actually benefiting from your efforts of time management.

Don’t procrastinate. Attend to necessary things immediately.

Have a positive attitude and set yourself up for success. But be realistic in your approach in achieving your goals.

Have a record or journal of all your activities. This will help you get things in their proper perspective.

These are the few steps you initially take in becoming a well rounded individual.

As the say personal time management is the art and science of building a better life.

From the moment you integrate into your life time management skills, you have opened several options that can provide a broad spectrum of solutions to your personal growth. It also creates more doors for opportunities to knock on.

Become More Healthy Tips 1-10

1. Gradually begin to eat fruits and vegetables. If you aren’t used to consuming them you don’t want to suddenly shock your body with all this new food. Start off by eating one serving of fruit or one serving of vegetables a day. Gradually increase your intake until you get to the recommended 8-10 servings.

2. Once you are used to your intake of fruits and vegetables try to eat at least 2 servings of them at each meal.

3. Stop supersizing your meals at home and on the go. Unless you want to supersize the clothing you are wearing.

4. Make eating have meaning other then just putting food in your mouth. Focus on the food. How it tastes, how it looks and how it smells. Really enjoy the food and the nourishment it is giving to your body.

5. Eat breakfast. Make sure it is well balanced and a fairly big size. People who eat a balanced breakfast are less likely to put on weight because they don’t engage in binges throughout the day. Eating breakfast also jump starts your metabolism.

6. When eating try to make sure your plate is half full of fruits and veggies 1/4 full of protein and 1/4 full of carbohydrates.

7. If you choose to eat out get a container and put half of your food in the container for later. Most restaurants are giving portions that are 3 sometimes 4 times more then the normal.

8. If you are going to order dessert only order one to share.

9. Eat food on smaller plates. This will help to trick your mind into thinking you are eating more then you are without adding the calories.

10. Make sure you can see what you eat. Avoid eating out of cartons or out of the bags. When you eat food in the containers they come in you don’t get to truly enjoy it. Eating out of the containers also lead to overeating.

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