5 Important Donts While Sleeping

DON'T SLEEP WITH WATCH Watches can emit a certain level of radioactivity. Though small, but if you wear your watch to bed for a long time, it might have adverse effects on your health.

DON'T SLEEP WITH BRA Scientists in America have discovered those that wear bras for more than 12 hours have a higher risk of getting breast cancer. So go to bed without it.

DON'T SLEEP WITH PHONE Putting the phone beside your bed or anywhere near you is not encouraged. Though some of us will use phones as alarm clocks, but please put the phone as far as possible. Scientists have proved that electrical items including mobile phone and television sets emit magnetic waves when used. These waves can cause disruptions to our nervous system. Therefore if you need to put your mobile phone near you, switch it off first.

DON'T SLEEP WITH MAKE UP People who sleep with make up might have skin problems in the long run. Sleeping with make up will cause the skin to have difficulty in breathing and problem in perspiring. You will also need a much longer time to go into deep sleep.




AND. LAST BUT NOT LEAST... ... ... ... ...






DON'T SLEEP WITH OTHERS' WIFE / HUSBAND You may never wake up again... (so never try this at home)

Relief From Migraine

How do you get relief from migraine headaches when they unexpectedly hit you?

Well, there a number of ways to achieve relief from migraine headaches which include the most common route of taking prescription or OTC(over the counter medicines) such as imitrex(Rx- prescription) or excedrin migraine(OTC).

However, the purpose of this page is to describe other common non-drug remedies that have worked for others and may work for you as well if you want relief from migraine headaches.

Migraines typically occur on one side of the head and are caused as a result of the blood vessels in the head first shrinking or constricting and then expanding or dilating causing pain. This dilation is also caused by increased concentrations of nitric oxide in the bloodstream and the increased blood flow to the brain results in pain.

Some of the tips shown below may help relieve migraine headaches. Make sure you consult your physician before changing diet or implementing new methods to relieve migraine headaches.

1) Applying cold compresses to the site of pain in most cases will relieve the pain since it will cause the blood vessels to shrink or constrict.

2) Alternatively, you can dip your index and middle fingers into cold water and massage the area of pain. This method will constrict blood vessels and provide the soothing relief of a massage.

3) Stress will cause migraines as well. While it is impossible to eliminate stress completely it is possible to decrease it.

4) Exercise is another method of achieving relief from migraine headaches. However, it is recommended by most physician's that you warm up first before attempting any strenuous exercise otherwise nitric oxide may quickly build up in your bloodstream
and trigger a migraine attack. Something as simple as a brisk 10 minute walk
in fresh air may relieve a migraine headache.

5) Turn off the lights, pull down the shades and close the curtains. Eliminate noise and lay down for a while. Relaxing in a dark, quiet room is often enough to quickly alleviate pain.

6) Drink a caffeine containing beverage - While excessive caffeine can trigger a migraine, less than 8 oz of a beverage containing caffeine may relieve a migraine attack temporarily. Generally, caffeine works best for those whose migraines are NOT caused by it. It is a good idea to keep a journal or diary to determine the
cause of your migraine headaches and if you’re sure that it isn’t caffeine, then trying it when you get a migraine attack may help reduce the pain.

7) Avoid the environment that contain the triggers causing your migraine. Smells, noise, bright lights and even colors may trigger migraine headaches.

For more info visit :
http://www.innervibrance.com/relief_from_migraine_headaches.html

Weight Loss Tips

1. Take Charge

The first step to weight loss is setting a realistic goal. By using a BMI chart and consulting with your health-care provider, you can determine what a healthy weight is for you. If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication on a regular basis, a doctor should evaluate you before you begin a weight loss program.

2. Are you overweight?

Overweight refers to an excess of body weight, but not necessarily body fat. Obesity means an excessively high proportion of body fat. Health professionals use a measurement called body mass index (BMI) to classify an adult's weight as healthy, overweight, or obese. BMI describes body weight relative to height and is correlated with total body fat content in most adults.

To get your approximate BMI, multiply your weight in pounds by 703, then divide the result by your height in inches, and divide that result by your height in inches a second time. (Or you can use the interactive BMI calculator at http://www.nhlbisupport.com/bmi/bmicalc.htm )

A BMI from 18.5 up to 25 is considered in the healthy range, from 25 up to 30 is overweight and 30 or higher is obese. Generally, the higher a person's BMI, the greater the risk for health problems, according to the National Heart, Lung and Blood Institute (NHLBI). However, there are some exceptions. For example, very muscular people, like body builders, may have a BMI greater than 25 or even 30, but this reflects increased muscle rather than fat. In addition to a high BMI, having excess abdominal body fat is a health risk. Men with a waist of more than 40 inches around and women with a waist of 35 inches or more are at risk for health problems.

3. Change eating habits

Dieting may conjure up visions of eating lettuce and sprouts--but you can enjoy all foods as part of a healthy diet as long as you don't overdo it on fat (especially saturated fat), protein, sugars, and alcohol. To be successful at losing weight, you need to change your lifestyle--not just go on a diet, experts say.
Limit portion sizes, especially of foods high in calories, such as cookies, cakes and other sweets; french fries; and fats, oils and spreads. Reducing dietary fat alone--without reducing calories--will not produce weight loss, according to the NHLBI's guidelines on treating overweight and obesity in adults. Eat less and move more. Your body needs to burn more calories than you take in.

4. Increase physical activity

Most health experts recommend a combination of a reduced-calorie diet and increased physical activity for weight loss. Most adults should get at least 30 minutes and children should get 60 minutes of moderate physical activity on most, and preferably all, days of the week. Exercise does not have to be strenuous to be beneficial and some studies show that short sessions of exercise several times a day are just as effective at burning calories and improving health as one long session.

5. De-stress yourself

Stress may in some individuals lead to overeating leading to increase in weight. If you identify yourself as one these people and feel the need to eat in between meals then at least eat healthy instead of munching on chips and cookies etc try veggies and fruits.

6. Don't skip meals

Otherwise it will encourage you to over eat at the next meal. If you have to snack in between meals try snacking on fruits and veggies.

7. Food Allergies

Make note of foods you are allergic to. Food allergies disrupt metabolism and thus hinder weight loss.

8. Crash Diets

Avoid them. They are mostly self-defeating and serve only as a temporary band-Aid solution.

9. Drink plenty of water

To flush out the toxins from your body.

10. Tips for Eating Out

• Choose foods that are steamed, broiled, baked, roasted, poached or stir-fried.
• Share food, such as a main dish or dessert, with your dining partner.
• Take part of the food home with you, and refrigerate immediately. You may want to ask for a take-home container when the meal arrives. Spoon half the meal into it, so you're more likely to eat only what's left on your plate.
• Request your meal to be served without gravy, sauces, butter or margarine.
• Ask for salad dressing on the side, and use only small amounts of full-fat dressings.

For more info visit
http://www.innervibrance.com/weight_loss_tips.html

C.I.N.T.A

CINTA

Seni Berfikir

* Cinta Sejati itu tidak buta. Cinta itu dikurniakan kepada makhluk yang berakal. Kerana cinta memerlukan akal bagi menilainya dari sudut mutu etikanya.

* Cinta itu bukanlah segala-galanya.Walaupun ia penting dalam hidup, iman yang lebih penting dari cinta. Dengan adanya iman,barulah anda boleh mencintai dengan Cinta Sejati. Cinta juga perlu kpd akal kerana cinta tergolong kepada hal nafsu.

* Cinta perlu kepada pedoman atau peraturan.Tanpa pedoman,cinta akan buta dan meraba-raba. Cinta Sejati tidak pernah menolak pedoman dan tidak lupa pada pedoman hidup, iaitu ISLAM.

* Cinta itu amanah. Ia bukan hak anda. Sebagaimana halnya dengan diri anda, cinta juga adalah amanah. Tidak wajar untuk anda jadikan amanah untuk memusnahkan atau memungkiri amanah yang lain.

* Cinta Sejati itu sifatnya total. Ertinya walaupun anda cinta kepada kekasih anda, ia hanya sebahagian dari cinta yang menyeluruh. Cinta Sejati itu adalah cinta kepada Pencipta anda, cinta pada diri anda, cinta kepada ibubapa anda,cinta kepada masyarakat anda,cinta kepada agama anda,dan dalam masa yang sama cinta kepada kekasih anda. Kerana sifatnya total dan menyeluruh,maka Cinta Sejati akan menjadi adil. Ia meletakkan cinta pada yang berhak untuk dicintai dan setakat mana patut dicintai. Ia tidak melebihkan cinta kepada kekasih saja hinggakan lupa pada cinta yang lain.

* Cinta Sejati tidak perlu disebut. Ia khas untuk anda. Ia bukan hak orang lain. Jika anda beri Cinta Sejati, ia tidak semestinya dibalas oleh orang yang anda beri. Tapi anda tidak akan kecewa bila cinta tidak berbalas kerana anda tahu anda bercinta di bawah naungan Pencipta, yang tentu membalas kebaikan terhadap cinta anda yang putih bersih.


Seni Merasa

* Cinta yang anda nikmati sedikit demi sedikit berkat kesabaran itulah yang lebih membahagiakan anda. Anda tidak perlu gelojoh dalam cinta. Ini kerana jika anda gelojoh,anda mungkin seronok sebentar saja tapi merana sepanjang hayat.

* Merasa Cinta Sejati terhadap kekasih ialah mentakrif nikmat peringkat kedua, yang sederhana sifatnya, tidak melampau-lampau.Anda tidak terlalu terbawa-bawa oleh perasaan bila cinta anda sejati. Anda masih boleh membuat pertimbangan yang wajar.

* Jika kecewa bercinta,jangan hingga berputus asa,kerana rahmat Pencipta masih dikurniakan untuk anda. Cubalah rasai betapa beruntungnya anda mengecapi nikmatNya yang lain,dan bersyukurlah kepadaNya.


Seni Bertindak

* Jangan mendahului ketentuan.Anda perlu banyak bersabar dalam bercinta. Bila sampai masanya anda akan dihalalkan untuk membuktikan cinta,barulah anda membuktikannya itulah Cinta Sejati.

* Jikalau anda bercinta sebelum berkahwin, layanilah sekadar saja.Yang penting ialah menikahi kekasih anda, itulah ertinya menerima cintanya, kerana nikah adalah ikatan cinta.

* Andai kata anda bercinta sebelum berkahwin dan kekasih anda mahu merosakkan kehormatan anda, jauhilah dia dan jangan rasa kesal akibat kehilangannya. Mudah-mudahan anda akan mendapat kekasih yang jauh lebih memahami Cinta Sejati dan tulus dalam cintanya terhadap anda.

* Manifestasikan cinta anda hanyalah setelah bernikah.Berdoalah agar cinta itu diberkatiNya dan sentiasa mendapat rahmatNya. Pohonlah kepadaNya agar dikurniakan kepada anda nikmat Cinta Sejati yang tiada taranya.

Cinta Sejati atau Cinta Suci itu tidak buta. Cinta ini celik dan kecelikan cinta itu dapat mencelikkan pula yang lain. Cinta Sejati tidak buta dan tidak wajar dikatakan buta. Cinta yang buta ialah cinta yang bernoda.

Cinta yang buta itu segalanya buta. Buta tentang cara dan peraturan cinta, buta tentang tanggungjawap cinta, buta tentang hikmah cinta, malah
buta tentang hakikat diri. Cinta yang buta itu cacat, kerana ia buta.

Sayangnya ramai yang suka kepada cinta buta, membiarkan dirinya hanyut dibawa arus geloranya, tersadai di celah akar pohon kecewa, lalu berkata, 'Cinta Itu Buta' Cinta Sejati bukan seperti cinta Laila dan Majnun atau Romeo dan Juliet. Cinta Suci adalah seperti cinta Rasulullah dan Khadijah, atau Saidina Ali dan Fatimah.

Makanan dan Hikmahnya Dalam Islam

Senarai Makanan Dan Hikmahnya

Roti (khubz)

Roti yang paling bagus ialah diperbuat daripada gandum yang baik dimasak dalam pembakar roti yang bulat. Roti itu dibiarkan sejuk sebelum dimakan, jika tidak kita akan merasa haus bila memakannya. Roti yang sudah lama dan tidak elok akan menyebukan perut. Roti yang terdapat sekam gandum mudah dicernakan. Nabi s.a.w. pernah bersabda "Jangan potong roti dengan pisau. hormatilah roti itu dengan memotong dengan tanganmu kerana Allah menghormati roti itu".

Jintan Manis (anisun)

Jintan manis banyak khasiatnya ianya melegakan kesakitan dalam badan, melancarkan aliran keluar haid, membanyakkan susu dan membuang gas dalam usus. Ianya juga boleh digunakan dalam bentuk serbuk dan disapu disekeliling mata bagi menguatkan pandangan mata.

Epal (tuffah)

Epal yang masam lebih sejuk daripada yang manis. Ianya juga boleh menguatkan organ hati.

Asparagus (hiyawn)

Asparagus berkhasiat bagi membuka sekatan pada buah pinggang dan memudahkan kelahiran anak.

Pisang (mawz)

Pisang boleh menyejukkan badan dan ianya boleh dimakan dengan madu lebah.

Barli (sya'ir)

Barli berkhasiat sebagai penyejuk badan. Rasulullah s.a.w. pernah memberi sup barli kepada orang yg mengidap demam.

Selasih (manis rayhan)

Selasih berkhasiat untuk menguatkan organ hati, memudahkan tidur dengan cara menyapu kepala dengan basil yang dicampurkan air.

Mentega (zubdah)

Mentega khasiatnya memanas dan melembapkan. Baik untuk menghilangkan sembelit. Mentega yang dicampurkan dengan kurma dan madu sejenis makanan yang menghilangkan rasa mengidam pada perempuan hamil.

Bunga kubis (qunnabit)

Sayuran ini sukar dihadam dan bahaya untuk penglihatan.

Chamomile (babunaj)

Kegunaan chamomile ialah melancarkan aliran haid dan kencing. Ianya juga sangat berguna untuk memanaskan badan.

Lobak merah

Kegunaannya memanaskan badan. Ianya juga melancarkan aliran haid dan air kencing.

Biji kopi (qahwah)

Sebagai ubat penyakit buang air besar berdarah, menghilangkan dahaga dan dikatakan menimbulkan kebijaksanaan.

Biji hitam (habb al sauda)

Dilaporkan bahawa Nabi s.a.w. pernah bersabda "Jadilah seperti biji habb al sauda kerana biji ini ubat semua penyakit kecuali kanser dan mati". Adalah dilaporkan juga bahawa Allah Taala menunjukkan bahawa "ia" itu ialah hab al sauda menghapuskan angin dalam usus dan demam. Baik untuk merawat 'leukoderma' dan membuka saluran urat yang halus. Berguna untuk menghilangkan penyakit selesema.

Ayam (dajaj)

Memudahkan penghadaman. membetulkan imbangan badan, baik untuk otak

dan badan, serta mencantikkan rupa paras. Walau bagaimanapun jika dimakan terlalu banyak boleh menyebabkan penyakit sendi dan yang terbaik ialah daging ayam betina yang tidak bertelur.

Kulit kayu manis (darchini)

Kulit kayu manis juga merupakan pemanas badan. Minyaknya sebagai penawar untuk menghapuskan rasa tidak hadam. Ia merupakan campuran (rempah ratus) yang digunakan dalam resepi masakan hampir tiga suku penduduk dunia.

Limau kulit tebal, warna kuning pucat, kurang mengandungi asid

(utrujj)

Nabi Muhammad s.a.w. pernah bersabda, "Limau ini adalah seperti mukmin: bagus dirasa dan bagus dihidu". Limau ini menguatkan organ hati serta dapat menjauhkan kesedihan dan bintik-bintik pada kulit, menghapuskan kelaparan dan melambatkan pengaliran dalam hempedu.

Timun (qitta')

Yang masak menghilangkan panas dan menggalakkan pembuangan air kecil. Makan kurma dengan timun muda menambahkan berat badan. Jintan putih (kammun) Jintan putih khasiatnya untuk memanaskan badan. Jintan putih yang direndam di dalam air dan diminum adalah baik untuk mengubat perut yang memulas.

Tamar kering (tamr)

Nabi s.a.w. pernah bersabda, "Rumah yang tiada tamar atau kurma adalah rumah yg tiada bermakanan". Nabi s.a.w. sendiri pernah menanam kurma atau tamar. Kurma hendaklah dimakan dengan badam untuk menghapuskan parut yang tidak diingini.

Terung (badhijan)

Terung hitam menyebabkan keluarnya hempedu. Kecenderungan benda ini mengeluarkan hempedu dapat dibetulkan dengan memakannya bersama daging.

Telur (baydah)

Khasiat telur yang paling baik boleh kita dapati daripada telur ayam (setengah masak atau ?masak) bukan direbus keras. Putih telur melegakan apabila kita melecur atau kulit terbakar dan menghilangkan parut pada kulit.

"Endive" (hindiba)

Khasiat hindiba berubah mengikut musim. Hindiba' pada awal musim adalah yang paling baik dan yang dipenghujungnya sudah tidak berkhasiat lagi. Hadith menyatakan "makanlah hindiba dan janganlah bersendawa kerana sesungguhnya tidak ada satu hari pun titisan air syurga tidak jatuh ke atas hindiba".

Fenugreek (Hulbah)

Nabi s.a.w. pernah bersabda "jika umatku tahu apa yang ada pada hulbah, mereka pasti membeli dan membayarnya dengan emas". Antara khasiat hulbah membantu pengaliran haid dan berguna untuk menyembuhkan sakit perut (memulas).

Buah Ara fig (fin)

Fin kering adalah yang terbaik. Di antara khasiatnya ialah untuk memanaskan badan dan rasanya enak. Nabi s.a.w. pernah bersabda, "Jika anda kata ada buah datang dari syurga maka itulah fin kerana sebenarnya inilah buah syurga". Oleh itu makanlah buah fin kerana khasiatnya menyembuhkan penyakit buasir dan pirai.

Ikan (samak)

Khasiat ikan air tawar lebih baik terutama yang makan tumbuh tumbuhan, bukan yang makan lumpur dan benda-benda seni dalam air. Ikan yang tidak dimasak sukar dihadam dan mengeluarkan ketidak seimbangan badan

Bawang putih (thum)

Bawang putih juga elok untuk memanaskan badan. Khasiatnya membuang gas dan menggalakkan pengeluaran air mani. Baik untuk pembawakan sejuk, untuk mencairkan balgham. Minyaknya digunakan untuk merawat gigitan serangga dan Nabi s.a.w pernah bersabda "Sesiapa yang memakan pohon ini maka janganlah dia mendekati kami dan janganlah sembahyang bersama bersama kami."

Minyak sapi (samn)

Minyak sapi mengandungi banyak lemak. Ia dianggap sebagai penawar racun. Campurkan dengan manisan lalu dimakan dan ianya dipercayai ubat pada makanan.

Halia (zanjabil)

Halia disebut dalam ayat alQuran (ayat 17, Surah Al Insan) firman Allah Taala yang bermaksud "Dan mereka dalam Syurga itu,diberi dari sejenis minuman yang campurannya dari zanjabil". Khasiatnya membantu penghadaman dan memanaskan badan.

Inai (henna)

Terdapat banyak khasiat pada inai. Antaranya menghilangkan bekas calar-calar atau lebam pada badan, menghilangkan sakit kepala, sakit dalam kaki, sakit kuku dan mengelokkan rambut. Inai bersifat sangat panas dan menerbitkan perasaan cinta. Wangian yang terbaik ialah yang diperbuat dari bunga inai.Memakai inai pada kuku, tangan dan kaki menjadi biasaan masyarakat di Timur terutama bagi pengantin baru.

Madu lebah(a'sl)

Madu lebah mempunyai berbagai-bagai khasiat. Madu atau manisan lebah ini apabila dicampur dengan air panas boleh mengubati penyakit cirit birit. Sabda Nabi s.a.w., "Demi Allah yang aku dalam genggaman Nya, minumlah madu. Malaikat akan memohon rahmat pada penghuni rumah yang ada madu di dalamnya. Jika seseorang itu makan madu, seribu ubat masuk keperutnya dan sejuta penyakit keluar darinya." Rasulullah sendiri mengamalkan meminum madu, dengan meminum segelas air yang dicampurkan dengan madu setiap pagi ketika perut kosong. Madu dianggap ibu segala makanan, minuman dan ubatan. Madu yang paling berkualiti ialah madu yang dikeluarkan dalam musim bunga (spring), seterusnya dalam musim panas (summer) dan yang kurang berkualiti adalah madu yang dihasilkan dalam musim sejuk (winter).

Kekacang (a'das)

Semua kekacang mengeluarkan kekeringan. Jenis-jenis kekacang hendaklah dimakan sedikit kerana kalau dimakan dengan banyak ianya tidak baik untuk perut. Ada hadith mengatakan bahawa sesiapa memakan kekacang akan menerbitkan hati yang simpati, mata berair dan menghapuskan kesombongan.

Salad (khass)

Meskipun ianya sejuk, ia dianggap sayuran yang baik untuk dimakan. Ia melembutkan tubuh yang keras dan membantu menyembuhkan penyakit gangguan mental. Salad melemahkan tenaga batin dan terlalu banyak memakannya juga melemahkan penglihatan.

Daging (lahm)

Daging mengandungi banyak khasiat. Dikatakan bahawa orang yang memakan daging selama 40 hari berturut turut tidak akan mendatangkan kebaikan. Dan orang yang tidak memakan daging selama 40 hari berturut- turut juga tidak akan mendatangkan kebaikan. Dengan kata lain makanlah daging secara sederhana. Daging yang paling baik ialah daging kambing. Ianya lebih bersifat panas dan lembab. Daging kambing yang paling baik ialah daging kambing jantan yang berumur satu hingga dua tahun. Adapun daging babi haram dimakan. Terdapat pertelingkahan pendapat mengenai daging kuda sebagai makanan biasa. Ibnu Sina berpendapat bahawa daging unta, kuda, keldai adalah tidak baik dimakan sebagai makanan biasa. Syariat juga melarang memakan daging binatang pemangsa. Dilarang memakan daging binatang pemangsa yang kukunya mencengkam dan menyangkuk.

Sumber: Association of Malaysian Students at University of Southern California

GoOd HaBiT

Here we go again, another year begins and more New Year's Resolutions. Though we'll have some things to offer for giving up some of those bad habits, let's see about starting a good one (and maybe one you've meant to start every year). How about an exercise program?

For those of you who love exercise, and do it all the time, you can skip this article...you don't need it (and congratulations!). For those of you who haven't yet figured out a way to get started, now's the time. Let's see if we can make it a bit easier for you.

You've heard this before, but it bears repeating (big time): to be successful at an exercise routine you have to like what you're doing. For those of you who don't like much of any exercise we have a problem, and you're the ones we're trying to reach. Exercise just has so many benefits that we're willing to have a go at those who have the hardest time doing it. Another complication is that doing exercise minimally or irregularly offers minimal benefit, so we also want to make this un-fun (for you) activity a habitual activity (like three times/week or more).

Given that you have to do it the hard way (i.e., you don't naturally enjoy it), let's throw an idea at you for starting into exercise without completely altering your lifestyle. Specifically, we want some exercise that can be done regularly without requiring additional time from your schedule.

It can be done.

First of all, start the day with just a little warm-up. You can do this in seconds, and it may even be easier than getting out of bed in the morning. The deal is, before you get out of bed (which nobody wants to do anyway), throw your pillow over your feet (or slide down a bit and catch your feet in the covers tucked in at the foot of the bed). Then, do a few sit-ups. You don't even have to open your eyes - just do a few sit-ups, maybe even just 10, though 20 would be great. Usually, once 20 repetitions (reps) are out of the way, getting out of bed is just a bit easier anyway, so it's a "starter" that's not even as hard as climbing out of bed in the first place.

The goal is to increase the number of sit-ups over the next few days, but stop as soon as it gets tough. After a few days you'll find that adding five to yesterday's total isn't tough at all. Most people can get to 50 in a remarkably short time and without feeling like they've done a whole lot of work (but ask your doc what's allowable for you). Whatever the number is, do it basically every day, taking no more than one day off per week. Most people find that when they force themselves that far (and it just ain't that far), they start to feel more alert (if not more ambitious) once they get up.

Okay, now how are we going to generate the time for exercise without making extra time for it? My attempt is to use "idle" time, which usually translates to time spent watching the TV or listening to music (or educational CD's or whatever). This is time that can be used profitably to get into shape (and it just might be a tiny bit fun!). For about $50-$100 (at most, maybe cheaper on e-Bay) you can pick up a small, circular "mini-trampoline." Some come with springs and some with bungee cords. The cords are quieter and the springs usually have more bounce. Either way, they're a lot more fun than people realize and almost anyone can rebound on one. Given your doc's blessing, bounce up and down easily during a favorite show (or even just during the commercials at first).

There are all sorts of variations of bouncing (and there are even books on "rebounding"). The instant you feel tired ease off! Don't quit, just back off and rock up and down on the balls of your feet without even leaving the bouncing surface. The up-and-down motion uses gravity to generate health benefits, and it does it with an ultra low-impact form of exercise.

If you'll just try to hang in there for the length of one 30-minute show, three nights per week for about two weeks you'll be amazed at how much longer you can bounce before backing off to the rocking mode. You'll also be amazed at how fast you start to feel tighter and in better shape, without ever going to a gym, out in public, or even taking extra time for the effort.

Give it a shot. If even that's not for you, then try to find tasks that you must do and perform them at a faster pace, one that works up a little sweat. It can be vacuuming, mopping, sweeping, rapidly collecting the trash, stripping/making the beds, mowing the lawn, raking leaves, whatever. Get creative and just make sure you do it with enough effort that you work up a little sweat. With tasks that you do all the time you'll not only be exercising on a habitual basis, but you'll also be getting tasks completed in a fraction of the time you used to spend. That technique can actually give you more free time instead of less, and you end up in better shape while getting the chores done in record time!

Whatever exercise you start, start it with at least the minimum of nutritional supplements. A good multi-vitamin/mineral product, along with 1,000 milligrams of vitamin C twice/day assists the body in clearing out waste products more efficiently while helping with the production of collagen, the number one repair protein in the body (higher doses of vitamin C are very helpful here). For increased stamina, I add coenzyme Q-10 to the regimens of my athletes (and even more for the serious ones, such as l-carnitine). For those with an interest in "redistribution" of their measurements (burning fat and helping the build-up of muscle) I add CLA (conjugated linoleic acid), about one gram (1000 milligrams) twice/day. This and the carnitine can be most helpful, but they aren't particularly cheap. Mixing them with exercise, however, can be most impressive.

Remember, creating a pattern is the key. A lot of exercise once every two weeks is not the way to go about it. Just a little, every other day, can really show dividends in a very short time.

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Good Sleep...zzz..zzz

Here are some good habits to establish in order to promote healthy sleeping, as well as recommendations on things to avoid that may make sleeping difficult.

DO
Things to do to help you get a good night's sleep:

• Reserve your bed and bedroom for sleep. When you get in bed, turn off the lights immediately and try to go to sleep (i.e., do not read or watch TV). If you have trouble falling asleep, go to another room until you feel sleepy enough to try again. Occupy yourself with some non-exciting activity in the meantime. Get your body into the habit of sleeping when you go to bed rather than being engaged in some activity (i.e., thinking, reading) that competes with sleep.
• Prepare your sleeping environment to produce maximum comfort and minimum distraction. Pay attention to light, noise, temperature, mattress, pillow, bedclothes and sleeping garments.
• Establish and keep a regular bedtime and arising time. Do not change your schedule on weekends. At the very least, maintain a regular arising time, even if you have had trouble sleeping the night before. In time, it should become easier to fall asleep at a regular time.
• Attempt to systematically determine what your optimal sleep amount is, and then work toward obtaining that amount of sleep each night. Sleeping too much may aggravate your sleep problem the next night. It is better in the long run to sleep a bit too little than to sleep too much.
• Exercise regularly and in moderate amounts early in the day.
• Investigate whether a cup of warm milk before bed helps you sleep better.
• Look for and practice any other activities that will help your body develop a regular and normal sleep schedule.

DON'T
Things to avoid before going to sleep:

• Avoid reading, watching TV, etc., in your bed or bedroom.
• Avoid sleeping environments that are distracting or uncomfortable.
• Avoid irregular bedtimes and arising times and variations in amount of sleep.
• Avoid taking naps during the day or evening.
• Avoid exercise in the late afternoon or evening.
• Avoid exciting or stimulating activities in the evening.
• Avoid drinking caffeinated beverages in the late afternoon or evening.
• Avoid eating heavy or spicy food, especially in the evening.
• Avoid late meals and large quantities of liquids, in the evenings.
• Avoid going to bed hungry.
• Avoid overuse of alcohol.
• Avoid any other activities that seem to aggravate your sleep problem.

Article from
www.sfh-tulsa.com/services/sleeplab/goodsleep.asp