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The Cinch Diet Overview

Amanda — Fri, 17 May 2013 15:38:50 +0000

The Cinch diet is based on the book "Cinch! Conquer Cravings, Drop Pounds, and Lose Inches" by Cynthia Sass (highly recommended). However, this diet plan if specifically targeted to young women. The idea behind the Cinch diet is to help people women lose weight without asking them to give up on their eating pleasures. The basic function of the Cinch diet plan is similar to most weight loss programs, namely, controlled eating. Dieters will have 4 meals a day and then satisfy their sweet tooth with a small piece of healthy dark chocolate. Hence, dieters can lose weight without experiencing cravings.

Cinch Diet First 5 Days

This diet extends over 30 days, but the first 5 days can be used to generate maximum weight loss by consuming a diet that includes items like:

Spinach
Organic eggs
Yogurt
Almonds
Vegan substitutes

Generally one can lose up to 8 pounds in these 5 days, but this depends on how much a person weighs. It should also be remembered that weight loss in this period does not comprise of fat only. In fact, most of this weight loss is water weight, as well as waste. Moreover, even with rapid weight loss during the initial 5 days, this is not a quick weight loss program. This initial intense diet is only meant to encourage dieters as quick results motivate people to go on. The 5-day intense diet is optional.

Cinch Diet Post 5-Day Period

After the first 5 days, dieters can bring in more variety to their diet, items that are unprocessed, wholesome, and rich in nutrients. Instead of processed foods with artificial ingredients and additives, the 4 daily meals include:

Produce
Seasonings
Whole Grain
Plant-based fats
Lean protein

Some items excluded in this plan are:

Red Meats
Diet Sodas
Pork
Alcoholic drinks

However, one cup of coffee is allowed per day. In addition, it is suggested that dieters should at least have 5 veggie meals per week.

Cinch Diet: Other Factors

Although the Cinch diet is based on portion control, dieters do not need to count calories. As an estimate, 1300 calories should be consumed daily during the first 5 days, followed by 1600 calories per day till the schedule ends. The Cinch plan also encourages people to get engaged in physical activity. Although nothing beats a "blood, sweat, and tears" workout, in this section on diets we only focus on simple cardio exercises like walking, and we will discuss full-fledged exercise regimes in other sections of this book. So dieters can walk for 30 minutes a day, simply to get their heartbeat pacing. In addition, you don't need to workout at all during the 5-day period.

Weight Loss in the Cinch Diet

Timing is of immense importance in this diet plan. Breakfast should be taken within an hour of waking up, while rest of the meals should be after intervals spanning 3-5 hours. According to the author of this plan, various factors like the functioning of metabolism and the regulation of blood sugar rely on eating timings. Secondly, dieters should eat combinations of the foods recommended under this plan so that their body receives adequate supply of protein, carbs, and fat, all working together to generate weight loss. Don't forget seasonings, as they can add taste to your food without adding extra calories or sodium. Some of these seasonings include:

Herbs
Spices
Vinegar
Tea
Citrus
Hot peppers

People following the Cinch diet do not require a follow-up plan; all that is needed is to follow the diet schedule for 30 days. All in all, the Cinch diet is a user-friendly diet plan and its 5-day starting plan greatly motivates users to continue with the plan. The author of this article is Adrian Obijeski, a Natural Therapies Specialist http://www.naturalremedies-foryou.com

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Whole Foods Chicken Salad Scandal

Josh — Thu, 16 May 2013 17:06:37 +0000

On Thursday, May 9th, 2013 it was brought to the attention of the United States that there was an error on the part of a commissary owned by Whole Foods. The error was looked upon as being a simple mislabeling of cold salads that were sold either in the self-serve bars or behind the counter of several Whole Foods Markets in the north east. This mislabeling would actually be a simple mistake if it was, for example, a couple of pasta salads which both had a basic oil dressing, but that was not the case in this situation. The "simple" mix-up was actually a Whole Foods chicken salad and a vegan chick'n salad. As I took a bit of time reading through the articles of the major news corporations to allow the whole story sink in; I made sure to scroll through the sites that allowed comments after the articles. I wanted to see if there were any comments of people who were as upset as I was over this human error, and I noticed a very disturbing common trend. Most people either were unsympathetic or treated the entire situation as a joke. One of my favorite comments, and I hope that my sarcasm is noted, was someone calling it a "first world problem". This is very far from a "first world problem". This is actually a major issue, and it is disgusting how there is a lack of compassion from the majority. On the side of Whole Foods, they expressed their apology, issued a recall of the salads in the case of any allergy issues that might have arisen, and then everything is supposed to be fine. What about the people who don't have an allergy to eating meats, but have chosen a lifestyle to not want to consume animals? The people who felt as though they had a safe haven of dietary choices within the walls of Whole Foods? Is there an apology from Whole Foods to each Vegan who might have unknowingly allowed meat to enter their body? The answer is no. And on top of that, within those compassionate comments attached to each article, there were a steady stream of jokes made about the entire situation. The entire situation is completely disgusting. I have been a Vegan for almost two years, I fairly regularly shop at Whole Foods, and I like what the company is about from bottom to top. I have been on both sides of the coin when it comes to being a Vegan. I've had the positive conversations and experiences, and I have had the negative conversations and looks as though I am an alien for my choices. I don't push my beliefs upon anyone else, nor do I try to make anyone feel uncomfortable or burdened. All that I typically ask for is the respect that I give to others, and it has not been given here. How people can be so rude and inconsiderate about a mistake like this is horrible. A simply mistake was made whereby they mixed up the Whole Foods chicken salad and the vegan version, and we all can move on from a mistake, but try and take a moment to think about the larger picture of the impact of this mistake before you leave your opinion in the comments section. Try to see it from another perspective, and then you will understand why this was a major news report. Josh is a vegan living in New Jersey. He enjoys music, film, and writing.

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The Health Effects of Marijuana Legalization

BerryRipe — Wed, 15 May 2013 12:03:21 +0000

Marijuana is one of the most commonly used drugs in the U.S. During 2008 and 2009, marijuana use declined. But during the past few years, the numbers began to climb again and this is largely attributed to how youngsters, specifically the 12 to 17-year-olds, view the negative effects of the illegal substance. Nowadays, for instance, a lot of young people don't actually think that marijuana is that dangerous, and their assumptions are somewhat backed by how some political groups have actually increased their efforts to legalize marijuana. Still, the current administration, together with the Office of National Drug Control Policy, and other federal and state agencies, are all vehemently against legalizing marijuana not only because of the bad health effects of marijuana, but also because it brings with it so many socio-economic detriments. Health Effects of Marijuana Although marijuana is touted as a fairly "safe recreational substance," it actually brings some very serious health effects. Below are some detrimental effects of using marijuana.

Immediate and Common Health Effects of Marijuana

When marijuana is used, the user will immediately feel several weird sensations, such as - feeling overly relaxed; decreased coordination and concentration; drowsiness; heart palpitations; redness of the eyes; and feelings of paranoia and anxiety. More serious effects include: hallucinations, feelings of panic, psychosis, and feeling removed from reality.

Long-Term Health Effects of Marijuana

The effects of using marijuana on a regular basis do not just stop once the user discontinues use. For those who have used the substance frequently during their lifetime, they might experience some of the more serious adverse effects of using this illicit substance. 1. Cancer Marijuana contains a higher concentration of carcinogenic agents than common cigarettes or tobacco. A regular user can end up with cancer to the respiratory and digestive system, or cancer of the lungs. 2. Impairment of the Brain Did you know that the regular and heavy use of marijuana can profoundly affect your brain? Once the brain is affected, the user will no longer be able to do his duties or responsibilities well. He becomes incapable of doing ordinary stuff, like driving or working. 3. Mental Illness There is real danger to those who are susceptible to developing mental illness. Individuals who have a history of mental health problems, including those who have family members who have been or are being treated for mental illness, are particularly susceptible. Using marijuana can cause psychosis. This is when people "see" or "hear" things. Marijuana use has also been linked to schizophrenia. In this type of mental problem, the patient hears voices, and these voices are telling or instructing him to do something. Marijuana also exacerbates anxiety and panic attacks.

Socio-Economic Effects of Marijuana

In case marijuana becomes legal all across the U.S., it will bring so many socio-economic changes, most of which are not beneficial to society, along with the negative health effects of marijuana. For one, the legalization of the substance will mean lower costs, which then means that the drug becomes more affordable and available to many, if not all, citizens. It will then encourage drug use among people of all ages, which will do nothing to control drug-related violence. Because more individuals are using drugs, the amount of drug-linked crimes will increase, and so will the number of criminals who are involved in the business of using, selling or distributing drugs. Claire Brown is a freelancer who often writes about criminal charges and personal injury. She also writes reviews about Bail Bonds Direct and other companies that provide bail assistance to those who are in trouble with the law.

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How to Identify and Treat Acromio-Clavicular Joint and Ligament Injuries

BerryRipe — Tue, 14 May 2013 17:38:36 +0000

For those of you who love sports or just love working out to your best shape will know how important it is to dedicate time and efforts to getting results. For me it was basketball, and I would spend hours together training chest passes and shooting. However after a period of time I noticed some pain in my right shoulder and thought it was a muscle catch that would go away with time and continued with my daily practice. Over time, slowly the pain started to worsen and one fine day I noticed a small bump at the site of pain. I knew this was not good and I finally decided to go to the doctor, he told me I had a type 2 Acromio-Clavicular injury (AC injury).

Understanding Joint and Ligament Injuries

AC joint and ligament injury occurs when there is a tear in ligaments (soft tissue) that connect the collarbone to the shoulder blade. The injury can vary from a mild to a severe form. This injury commonly occurs when a person is tackled in football or falls off a bike or wrestling, boxing, playing soccer or basketball or doing strenuous lifting or pushing movements. It is easy to assess AC joint injury as the pain is localized at the Acromio-Clavicular joint. However pain can be extensive when the collarbone and the shoulder bone are separated. In such cases, movement of the shoulder girdle causes enormous pain in the shoulder area. A diagnosis is usually made by a physical examination followed up by a massage therapy. Your doctor may rotate or feel your sore joint, this can hurt a little but it is very important to locate the exact area where your joint hurts and what movements cause the pain. In some cases an X-rays may be required to show an AC joint disruption as well as to rule out the option of a fracture.

Treating and Managing Joint Pain

I had tried getting back to my practice routines after 2 weeks to see how it goes and it just seemed to hurt every time I attempted a shoot. So I completely avoided practice for 6 weeks. A combination of ice treatment and some massage therapy with little pressure on the arm and shoulder muscles for 15 or 20 minutes were effective in my case. However, in severe cases such as AC joint inflammation, corticosteroid injections may seem effective as a quick mode of treatment. Whereas for some people surgery may be required when the joint is completely torn apart. The key point to remember is that if it hurts, slow-down or avoid training and focus on recovery to prevent a permanent injury for the rest of your life.

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Take Multivitamins for Good Health

Amanda — Fri, 10 May 2013 14:40:40 +0000

Multivitamins have various vitamins and minerals that are highly necessary for proper functioning of the human body and it's organs. It has vital effects in maintaining the overall well-being of a person. Normally, you get vitamins from your food, but in many cases, you don't get sufficient amount that your body needs. With this, you have to take nutritional supplements to help you meet your body's nutrient requirements. There are many people who take multivitamins on a regular basis. This habit will ensure that you get sufficient amount of vitamins and minerals everyday. There are lots of advantages in taking a supplement and some of the most noted multivitamin benefits are mentioned below.

Multivitamins: Help Reduce Stress

Taking vitamins and minerals can make you feel good which helps in reducing stress. As a human being, you get stress from work, school, transportation, traffic and even at home everyday, and if you are getting enough amounts of the needed vitamins and minerals, your body will reduce and combat stress effectively.

Multivitamins: Provide Energy

Your body requires food and liquid for it to function properly and produce the energy to be able to think, move and do things. But in many cases, you are not able to eat nutritious food due to busy and hectic schedules. During these times, taking multivitamins can help your body produce the energy that it needs.

Multivitamins: Maintain Cardiac Health

Regular intake of the right vitamins and minerals will help your body boost it's immune system, which will help prevent major diseases from coming on to you, and raise your cardiac health to a great extent. Multivitamins also contains antioxidants to help expel free radicals from your body. It will also prevent the risk of cancer and other major diseases as you are fully nourished with nutrients and vitamins.

Multivitamins: Increases Mental Health

Regular supplementing with multivitamins helps in the normal functioning of the brain which helps to increase mental clarity, prevent mood swings, increase motivation, creativity and overall mental well being.

Multivitamins: Say No To Vitamin Deficiency

If you are taking multivitamins and minerals in a regular basis, then it will help you a lot in preventing vitamin deficiency. But of course don't rely on vitamin supplements alone, you have to eat healthy foods which comprises of organic fruits, vegetables, grains, meat, fish and dairy as much as you can, there is only so much a vitamin supplement can do. A supplement is similar to "a helper". It will only help you if you are not getting enough vitamins and minerals from your food.

Multivitamins: Benefits Children and Pregnant Women

The body of a pregnant woman and children should be provided and replenished with sufficient and needed amounts of vitamins and minerals. Taking a multivitamins for women tablet at least everyday will help them maintain the necessary nutrients in their changing and growing bodies. This habit will also help them nourish and build the unborn baby inside. All in all, Taking a multivitamin tablet regularly is highly beneficial for the human body, children, men, women, young, adult and older people. If you have a busy lifestyle, then it will be hard to find time to prepare good healthy food and will be easier to take a multivitamin bottle with you, so you can have it regularly, have it before or after a meal, read the recommended servings and instructions on the back label of the bottle. Make sure to get and purchase good and reputable multivitamin brands, for example like swisse multivitamins, in this modern times of sales and business oriented society that we live in, vitamin supplement manufacturers will make their products looks good than what it can deliver. Read this article before you buy any vitamin supplements. Make sure to research well what you are putting inside your body. Other than that, a good multivitamin supplement can assist your body in obtaining full radiant health. Mary Sanchez is an internet marketer for an online store ausnathealth.com.au . She promotes natural products and alternative medicine, as methods for human body in achieving radiant health and well being. This article is not meant as medical advice. Please talk to your doctor or other qualified health professional prior to taking multivitamin supplements of any kind.

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First Aid Treatment For Fire Ant Bite

BerryRipe — Thu, 09 May 2013 16:01:49 +0000

Fire ants are a very dangerous type of ants. Whereas common ants only cause simple bites that typically go away after a few hours, fire ant bites can lead to hospitalization. If the victim does not receive prompt medical attention, especially if he's known to have a weak or compromised immune system, it can even lead to death.

Fire Ant Bite

The scary thing about fire ants is that they typically attack in swarms. An encounter with fire ants usually involves tens, sometimes even hundreds, of fire ants all stinging the victim at the same time. They even sting repeatedly, increasing the number of ant bites. As soon as bitten by a fire ant, the victim experiences a very painful sting. It is oftentimes accompanied by a burning sensation together with severe itching that usually lasts for more than an hour. Some victims oftentimes describe the sensation that their body is on fire from the multiple stings. A few hours after being attacked by fire ants, the victim's skin develops blister-like pustules at the bitten site. These pustules usually go away after about a week and a half, but for those who've scratched the area repeatedly, causing the blisters to break, secondary infection could occur. As mentioned earlier, fire ant bites could also cause severe allergic reactions prompting a trip to the emergency room. Symptoms of anaphylaxis due to fire ant bites include widespread hives and severe sweating. The victim also experiences swelling of not only the face and the throat but the eyes as well. Additional symptoms include chest pain, together with nausea and difficulty breathing.

Treatment of Fire Ant Bite

The effects of fire ant bites are typically severe, so prompt care and treatment should be given to the victim. Cold compress should be applied over the affected area. This can help reduce swelling and itchiness, and this can also help relieve pain. Once the pain has subsided, the bitten area needs to be washed thoroughly but gently with soap as well as water. Washing with soap and water can help wash away the toxin from the fire ants and, at the same time, prevent bacteria from infecting the bitten area. Be very careful though that you don't break the pustules and blisters when washing the area. You need to leave them intact so as to prevent bacteria from contaminating the site. Open blisters plus bacteria can easily lead to secondary wound infection. For severe pain and itching, you can take over-the-counter medications. You can also apply cold compress for 20 minutes to relieve pain, itching, and swelling. If you're suffering from severe allergic reaction, then you need to get to the hospital immediately. So if you feel lightheaded and nauseous and if you develop chest pains, generalized hives, difficulty breathing, and severe sweating, stop what you're doing and ask someone to take you to the nearest hospital.

Fire Ant Threat

Fire ants are very dangerous, so if your home has a fire ant infestation, then you need to get in touch with your pest control company immediately. Their colony should be removed from your property and their population should be eradicated to prevent fire ant stings. Jennifer Dallman is a blogger who specializes in pest control articles. She also writes for Preventive Pest Control in Pasadena.

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How To Pack On More Muscle In Less Time

BerryRipe — Wed, 08 May 2013 15:07:09 +0000

Many people who aren't in the kind of shape they want to be claim that it's because they don't have the time they need to be able to commit to a new training regime. Such people will probably come home after a hard day at work feeling drained and tired, and they will feel unable to drag themselves to the gym as a result day after day until they give up altogether. For others who do remain dedicated the rest of their commitments can often end up falling by the wayside. They are going to the gym 6-7 times a week and training for hours, and as a result they aren't spending enough time with their friends or family or ever really getting to enjoy that muscle they've packed on. But the reality is that it doesn't necessarily need to take more time for you to get into better shape, and you might find that in fact spending less time working out can lead to better results. Here we will look at some ways to train less, but grow more and therefore get more muscle in less time. More Muscle In Less Time: Use a Better Split If you ask a professional bodybuilder how often they train their biceps, they'll tell you once a week. The whole idea is that you work out so effectively on that one day, that the muscle group needs at least a week to recover afterwards. This is called devising a 'split' for your workouts, and by grouping certain muscles together (such as biceps and lats which are a logical pairing) you can train much more efficiently which will contribute more to your muscle growth. More Muscle In Less Time: Increase Intensity What's a thousand times better than doing nine sets of ten repetitions is to do a drop set (where you keep going but just lower the weight each time you reach failure) or a super set (where you use another exercise in between rather than resting). These techniques increase the intensity of your workout so that you can get a better burn in less time and this way you can give your biceps a better workout in fifteen minutes than many people do in an hour. More Muscle In Less Time: Cut the Rest If you are spending minutes at a time sitting on the bench waiting for your next set then you're wasting a lot of time and losing your pump. Cut this rest time down to a minute max and you'll find your workouts are much more effective as a result. More Muscle In Less Time: Listen to Your Body If you train often enough you should begin to be able to innately 'tell' when you're getting a good workout. Feel for that slight pain in your muscles and then try and replicate this in any way necessary to do more damage in less time. If you're not breaking a sweat, you need to change your game. More Muscle In Less Time: Cut the Commute If your trip to the gym takes twenty minutes then that's 40 minutes you've added onto the session. There are two solutions which are to either train at home and create a home gym, or to move to a closer gym even if it means paying more/losing some facilities. More Muscle In Less Time: Fit it In Alternatively you can also fit your gym session into your daily routine in other ways - by signing up to a gym that's on your way home from work for instance, or even going to the gym during your lunch break. More Muscle In Less Time: Use Better Supplements If you don't have a great supplements stack then you're not capitalizing on all your hard work and you won't get as much benefit from it. Make sure you get lots of protein and use things like testosterone boosters or NO2. Simon Nash is a gym instructor by profession. He plays his trade at a local gym in Melbourne and has tremendous knowledge about health issues. For those dreaming of attaining a great body, he suggests horizon folding treadmill, an excellent equipment which gets a person in shape in no time at all.

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Snacks Under 100 Calories

BerryRipe — Tue, 07 May 2013 14:59:46 +0000

When most people are hungry for a snack they grab something that's convenient and unhealthy. This can add up to pounds of fat per year, which most people can't afford for their health. There are a lot of healthy snacks you can have that won't make you feel deprived or like you're constantly hungry. Here are the top Snacks Under 100 Calories that you might want to consider working into your daily meal plan.

Snacks Under 100 Calories: Dried Fruit

If you're in the mood for something sweet, then eat dried fruit instead of a piece of candy. This will save you a lot of sugar, calories and fat. The fruit does have sugar in it, but it also has a lot of essential vitamins and nutrients that you need.

Snacks Under 100 Calories: Veggie Chips

Veggie chips are great alternatives to regular potato chips. Not only are these made from vegetables, they also aren't fried and greasy. You can eat over 20 of these for under 100 calories, which makes them a great snack for anyone. You can even make your own kale chips or sweet and salty sweet potato chips.

Snacks Under 100 Calories: Hummus and Raw Carrots

A small serving of hummus with slices of a raw carrot will give your energy a lot of fiber, vitamins and healthy fats. The best part is that this will be under 100 calories, as long as you count the serving size of the hummus.

Snacks Under 100 Calories: Edamame

Edamame with soy sauce or even sea salt is a snack that will boost your energy and give you fiber. It's low in calories and is something you can easily cook up at home.

Snacks Under 100 Calories: Greek Yogurt

A 100 calorie serving of Greek yogurt is great for your health and will leave you full. This comes in a lot of different flavors, so you have many different options. The protein in this makes it a great pre or post workout snack.

Snacks Under 100 Calories: Tomatoes and Balsamic Vinegar

This is one snack that you can eat without feeling guilty. Tomatoes are only around 30 calories per medium size and the vinegar is 20 calories per tablespoon. Eat one of these and you will feel full from fiber and have a lot of your daily needed vitamins. Feel free to add some fresh mozzarella and turn it into a caprese salad.

Snacks Under 100 Calories: Raw Veggies and Dip

To make a low calorie dip, mix low calorie sour cream with a packet of dry ranch dressing mix. Dip your veggies in this and you will only eat around 25 calories per 2 tablespoons of the dip.

Snacks Under 100 Calories: Piece of Fruit

An apple, orange, grapefruit or many other fruits can be eaten for well under 100 calories. These are great for you and will keep your stomach full with fiber, especially if you drink water with them.

Snacks Under 100 Calories: Fiber Bar

There are a lot of brands that make these and most of them are under 100 calories. Just read the nutrition label and pay attention to the ingredients in order to avoid added sugars. Daniel is a healthcare and skincare expert offering his advice to BeHealthy24.com readers. This website has interesting and easy to use information about skin tag removal at home, beauty and skin care!

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Deal with Stress – 6 Tips to Positively Deal with Stress

Amanda — Mon, 06 May 2013 14:52:05 +0000

Stress is a huge reason why people are drawn into negativity. Everyone can relate whenever stress is mentioned. Often you would see people eating unhealthy food, losing sleep, acting irascibly and just downright feeling bitter about life. What makes this fact so depressing is that stress is part of our daily lives. Rather than dwell on the negativity, it's better to look at this huge problem positively and deal with the situation gracefully. People will just become more stressed if they remain anxious in keeping their lives stress-free. Sorry, but your life can never be stress-free especially now that you are living in this modern world. This is why we have to do the next best thing which is to deal with stress and anxiety in a positive light.

Deal with Stress: Breathe Brilliantly

When you breathe right you are allowing the oxygen to enter your body. Improper breathing can cause and could result in a lot of stress and anxiety. A person that is anxious breathes shallow that will only increase the level of anxiety. When you are feeling anxious it is best to do several deep and slow breaths. This allows you to become calmer and allows your mind and body to relax. Funny it may seem but a lot of people are not breathing properly which can result to a stressed and anxious mind. Has it occurred to you the reason that you are anxious because you are not breathing right?

Deal with Stress: Reduce The Pessimism

When you are pessimistic you are actually attracting stress to rule your life. Make it a habit to look at things positively. When you are presented with a half-filled glass of water see it always as half-full and never half-empty. How many times things didn't turn out to meet your expectations and it made you bitter? But have you tried to convince yourself that things will only get better next time and felt good about it? When you absorb positivity you get fewer worries which in turn will lessen stress.

Deal with Stress: Exercise

The human body is designed to move. If it doesn't move it will incur excess energy. The excess energy in our body becomes stored as physical tension and ultimately becomes mental tension. There are lots of ways to have some exercise. You can walk, bike or even do some yoga poses. All it takes is 20 to 30 minutes of your time daily. It is believed that when you sustain a pace of activity it will help you become more relax and melt the stress away.

Deal with Stress: Write it Down

A stress journal is an effective way to help you identify the things that cause stress at work or in your life. Keep track of the events and happenings that made you feel so stressed and anxious. This daily log will help you figure out how to avoid the things that can cause you some stress as you will begin to see patterns that could help you cope better.

Deal with Stress: Enjoy Life

Perhaps the best way to positively cope with stress is to enjoy life. Remember how Peter Pan flies? We should only think about happy thoughts, he suggested. Take a walk in the park and try to appreciate what is out there. If you can play some games to make your mind become occupied for a time.

Deal with Stress: Quit Whining

There are times when we are the source of our own tension because we whine too much. When we procrastinate because we don't want those things that are going our way, we are just giving the problem its snowball effect that can become a huge issue. Therefore, we are just making it even tougher to solve. Once it becomes a big issue sometimes it only adds to the pressure when we try to do something about it. Have you ever heard yourself saying these statements: I would do it later, no I can still do it tomorrow and I'm not in the mood? Then you are guilty of driving yourself to Stressville. Realize that there is no perfect moment to beat stress than now. Create the next positive moment by starting to become an optimist right now. You will soon realize how valuable this existence would be when you are able to conquer stress and anxiety. Ryan Rivera used to suffer from anxiety attacks for seven years. For more information regarding these topics, check out his Calm Clinic Google+ account.

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Tips to Complete Your First 5K

Tiffany — Sun, 05 May 2013 18:48:06 +0000

Completing your first 5K (3.1 miles) might seem like a daunting task, but you're totally capable of finishing the distance! We're smack in the middle of spring 5K season (one of my favorite times of year), so there is certainly no lack of opportunity. This is also a great time to move your running routine outdoors or to start a running routine if you don't have one. Here are five tips if you're looking to complete your first 5K race or a running event:

First 5K - Have a Goal

A realistic goal is "I will cross the finish line" if this is your first race and you're not a regular runner. And you know what? That's fine. A finish is a finish, I tell my personal training clients. You've set out to accomplish something and you've done it. That's a win.

First 5K: Pace Yourself

Pace yourself especially if this is your first race. It's okay to be the slowest person at the start. Often, it's the slower starters who finish stronger and faster. Remember the story of the tortoise and the hare? I prefer to find a sustainable pace and stick with it; my husband prefers to start slow and run each mile faster than the previous. Others prefer a run/walk method. Again, as long as you finish, how you get there is up to you.

First 5K: Proper Footwear

If you're planning to run regularly for fitness, purchase have proper footwear. Go to a specialty running store, get fitted for shoes that match your stride, and run happy. Bite the bullet and pay the price for the shoes in these stores (which will be more expensive). These are usually small, locally-run businesses that are integral in the running community. Plus, they tend to have liberal returns policies on shoes, because these people want you to enjoy running or walking for fitness. Do not go to the big box sporting goods retailer and expect to find the perfect pair of running shoes. You will find some cute sneakers you can wear for fashion, which is fine. How do you know if you're in a legit running store? You'll be given a pair of shoes and shown to a treadmill, where your feet will be filmed as you run.

First 5K: Hydrate

Companies like FuelBelt and Nathan offer some great options to carry or wear as you run, which is necessary for training during the warm summer months. Hydration is a very important part of successful training and racing.

First 5K: Have Fun

If it's a neighborhood race, chances are, you'll have a fair amount of spectators along the course. Give some high fives, thank the water table volunteers, smile at the crowds! Enjoy the 3.1 miles and try to remember as much as you can, especially if it's your first race. Take a mental picture as you cross the finish line, and you'll have an image that will fuel your future workouts. Find more tips in Running for Rookies. Are you thinking about entering your first 5K race? Do you have some great memories from your first race?

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