Thursday, January 8, 2015

100 Ways To Change Your Life In 10 Minutes Or Less

The most effective way to meet any goal, experts say, is through a series of tiny changes. Here are 100 that work.


1. Wipe down your office doorknob.
Using disinfectant wipes on commonly touched objects like doorknobs can reduce the spread of cold- and flu-causing viruses by up to 90%, according to researchers from the University of Arizona.




2. Meditate in the morning.
"I start my day with a simple meditation practice; it sets the tone for my day and clears my head to prepare for what's ahead," says Tiffany Cruikshank, an internationally renowned yoga instructor and the founder of Yoga Medicine. 
3. Eat sardines twice a week.
They're packed with protein and omega-3s, and most worthy of a place on your plate. Try these 3 easy recipes with sardines—your heart will thank you.
4. Make your own salad dressing.
Skip the not-so-healthy bottled stuff; all you need are a handful of ingredients to bring out the best in your greens. Try these easy 5-ingredient salad dressings.
5. Cook with blood-pressure-lowering herbs.
Add these super-healthy spices to your recipes, and check out these 25 healing herbs you can use every day.

6. Get Sugar Smart.
Americans eat an insane amount of sugar—and much of that sugar is hidden in foods without you realizing it. Take back control with The Sugar Smart Diet, written by Prevention's own Anne Alexander (published by Rodale, which also published Prevention).
MORE:.........
Answer an email in person.
Not only is it friendlier, but it also forces you to walk around, which you should do at least once every hour if you have desk job, says Martha Gulati, MD, director for preventive cardiology at Ohio State University Wexner Medical Center. Studies link sitting to weight gain and poor heart health.
Make a food plan for the week.
Chalkboards are trendy, but they're also good for guiding your mind and your mouth toward a healthy meal at the end of the day. (Fill your menu with these freezer-friendly recipes you can make ahead of time.)
Volunteer your time.You get what you give: Research shows volunteering regularly can lower your risk for death by up to 24%. All that usefulness and altruism might cause your brain to produce more oxytocin and progesterone—good-vibe chemicals that curb stress and reduce harmful inflammation. (Here's how to find the good deed that matches your personality.)

There are many more excellent ideas, such as 
Wear sunscreen every single day.
With a reduced risk of skin cancer, and fewer wrinkles and sunspots, there are a million reasons to protect your skin, says Alison Sweeney, author of Scared Scriptless and host of The Biggest Loser. "Each morning, I make a point of taking care of my skin by applying moisturizing sunscreen. It gives me a few minutes of quiet and I'm protecting myself for that day and the years ahead."
Spike your breakfast with cinnamon.
The spice has been shown to reduce insulin resistance and may help lower cholesterol and triglycerides, blood fats that could contribute to diabetes risk. Find it in these 12 energy-boosting breakfasts.

Take your walk to greener pastures.
The University of Essex in the UK found 30 minutes of walking in a green scene reduced depression in 71% of participants.

and....


 Wearable Devices add a new flare to your fitness program




 Simple nasal irrigation is painless, eliminates many allergens such as pollern, mold, and reduces  frequency of colds.
Yogurt and honey.....what more to say.











6 inflammation-causing foods no one talks about..
There's a five-alarm fire sounding these days about inflammation, and with good reason. Heart disease, cancer, Alzheimer's, and acne are just some of the possible consequences of too much inflammation in the body.According to Nicholas Perricone, M.D., the pioneering nutritionist and dermatologist (who wrote the book on anti-inflammation eating), our bodies actually depend on temporary inflammation to help fight off sudden injuries or infection. But when that inflammation becomes chronic, "the immune system mistakenly attacks normal cells, and the process that ordinarily heals becomes destructive.Like so many health issues, the main culprit is too much sugar, and surprise, some Yogurts may not be healthy.
Not all frozen yogurts are created equal, says Andrew Weil, M.D., director of the Arizona Center for Integrative Medicine at the College of Medicine, and an anti-inflammatory evangelist. "Some frozen yogurts contain the milk proteincasein, which may increase inflammation," he explains. "Others contain specific probiotics that may actually reduce it." (And some frozen "yogurts" contain no dairy at all and use coconut milk.)

Froyo has two potential inflammatory culprits: sugar and dairy. Milk can boost insulin levels and male hormones, and it's a common allergen, which means it can trigger inflammatory reactions (anything from diarrhea to hives). 

Try some of these and make notes about your progress.


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