Learn How To Get More Energy In The Morning

The sounds of your alarm clock goes off. It’s Monday morning. You were up late Sunday night and you have to be at work in two hours. You don’t feel like getting out of bed, let alone completing your morning tasks. How can you get out of bed more quickly and get more energy in the morning? Try some of these techniques:

1. Set your alarm clock to play your favorite music

The sounds of most alarm clocks is miserable and can elicit feelings of anxiety in many people. Thus by using a standard alarm clock, the first thought in your head each day is a negative one. That’s a terrible way to start the day! Instead try setting your alarm clock to play music that makes you happy. The first thought in your head each day be a bright one. Unlike with an annoying alarm clock sound, you won’t even want to push the snooze button! You will just want to dance, and you can’t sleep when you’re dancing… and when you’re dancing, you want to stand up. So before you know it, you’re up and ready to take on the day!

2. Drink caffeine shortly after waking

Often people feel groggy and slow for the first hour or two after waking up. Feeling groggy leads to lower productivity, and means more time spent on certain tasks than is necessary. To eliminate the morning groggy feeling, drink coffee or tea within about fifteen minutes of waking up. It prevents you from wanting to go back to sleep, and will give you the energy you need to get your morning tasks done quicker and get to work on time.

3. Place your alarm clock far from your bed

By placing your alarm clock far from your bed, you will be required to get out of bed to turn it off. Getting out of bed is often the hardest part about waking up in the morning. By getting out of bed faster, you increase the likelihood of starting your day instead of pressing the snooze button. Having your alarm clock next your bed makes it easier to press the snooze button and sleep longer.

4. Exercise in the morning

Some light exercise in the morning will get your endorphins flowing and give you more energy. The optimal duration and intensity of exercise varies from person to person. After a brief workout at the gym, you will feel energized and ready to take on the day. In addition, it leaves the rest of may day open for other activities.

5. Drink water right before going to sleep

By drinking water first thing in the morning, when you wake up you’ll have to go to the bathroom which will make you want to get up and prevent you from falling back to sleep. However, try to avoid excess amounts of water within the few hours prior to going to sleep as at may cause you to wake up in the middle of the night. Try experimenting to find the optimal timing and quantity of water to drink prior to sleeping.

6. Leave your blinds open

Leaving your blinds open at night will allow the sun to enter your room and wake you up. The sun is also a source of vitamin D, which is a natural source of energy.

7. Eat before sleeping

One of the reasons why you feel groggy and slow in the morning is because you haven’t had any sustenance during the eight hours you were asleep. A small snack before bed can help prevent this feeling. Eat a low-carbohydrate, easy to digest, snack, such as cottage cheese, yogurt, milk, and/or peanut butter. Too much food or those that are difficult to digest may prevent you from sleeping, so it’s best to experiment to find the best quantity and types of food to eat before you sleep.

8. Eat when you wake up

A small and easy-to-digest meal in the morning will give you a boost of energy. As discussed above, while sleeping for eight hours you haven’t provided your body with any sustenance. Apiece of fruit, a glass of milk, or yogurt will do good.

9. Go to sleep and wake up at the same time each day

Keeping a regular and consistent sleep schedule helps your body get in to a natural rhythm. By doing so you will begin to naturally fall asleep and wake up at the same time each day. Waking up will feel more natural and you will therefore have more energy in the morning. In addition you will help you fall asleep earlier. Getting the right amount of sleep will help you feel more energized. Staying up too late when you have to be up early the next morning can be detrimental to energy levels.

10. Do something you enjoy doing in the morning

Stimulating your mind by doing an inspiring or enjoyable activity will give you energy. Knowing that you will be doing something fun will make you more eager to get out of bed in the morning.

11. Schedule something with somebody in the morning

Having “peer accountability” is one of the most effective motivators. If someone is dependent on your for something or monitoring your progress, you will feel motivated to do it. Scheduling a breakfast or workout with a peer will give you a clear deadline to attain to in the morning, thus giving you a kick-start in the morning.

How To Keep Your Brain In Shape

How to make your brain work more productively? Here are 10 popular ways to keep your brain sharp.

1. Physical activity

Physical exercise does not only keep muscles in tone, but also has a positive impact on the overall health of the brain, because intense movements improve the blood supply to the muscles and brain. Exercises when the head is below the heart are particularly effective (such as yoga postures).

2. Drinking water instead of coffee

Many studies show that a morning cup of coffee does not stimulate brain activity but on the contrary, makes people dumber! But if you replace it with a glass of water, the feeling of cheerfulness will be much longer. Drinking water on an empty stomach activates the entire gastrointestinal tract, and, in contrast to the hot, strong coffee, it doesn’t irritate mucous membranes, which in turn gives a sense of cheerfulness.

3. Scents can help focus

As a rule, people do not recognize smells well, which in fact help focus and give courage. Specialists advise to use aromatherapy scents of basil, rosemary, lemon balm, thyme, rose and lavender in situations where the focus is particularly needed.

4. Tranquil environment

It is no secret that in a tranquil environment, any work (especially mental work) is significantly easier to do. However, a quiet environment is a rarity in our society. But if you learn to focus on the bright side, it will certainly increase your productivity.

5. Puzzle solving

An effective workout for the brain is the solving of puzzles, crosswords, word games which in the case of illness even help restore damaged cognitive abilities.

6. Watching TV reasonably

Many people not without reason believe that TV dulls the mind. But if you do not watch all the stupid shows and serials and choose TV programs wisely, then you can learn a lot of informative things.

7. Looking for information online

There are many studies that confirm that the process of looking for relevant information online makes brain work the same or even more than when reading a book. So do it more often, and do not forget to ask the right questions.

8. Healthy nutrition

The surest way to clear the mind and is the well-known “healthy diet” consisting of vegetables and fruits. And, of course, sometimes you can treat yourself to sweets. However, the fact that the human brain needs glucose does not mean you have to eat much sweet.

9. Herbs

Herbs known today to the official medicine and not only, such as ginseng, significantly improve the cognitive abilities of the person and increase stress tolerance.

10. Everlasting learning process

If even the most capable and talented brain is not actively used, it will quickly lose its capabilities. Therefore it is necessary to constantly make the brain work, which can be achieved by doing the following activities: learning foreign languages, painting, cooking, etc. 15-minute cognitive activity every day will be more effective in preventing the degradation of the brain than any medications.

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Learn To Sleep Better

Though sleep disorders are hardly new – even Aristotle wrote about them – our round-the-clock lifestyles, caffeine and alcohol consumption, lack of exercise, stress loads, and a myriad of other factors have conditioned our bodies to stay awake. At times, sleep seems like the impossible dream and staying up is wearing us out.

So is there hope for the bleary-eyed? Is a good night’s rest even possible these days? Absolutely! But first, you’ll need to brush up on your sleeping skills and make a few simple daytime changes so you can sleep better tonight. Here’s where to start:

1. Get into a sleepy-time groove.

Getting up and going to bed around the same time, 7 nights a week, is one of the most important things you can do to establish good sleep habits. Waking and sleeping at regular times reinforces a consistent sleep rhythm and reminds the brain when to release those all-important sleep and wake hormones.

2. Lost sleep is lost.

Going to bed extra early Sunday night after Saturday night’s debauchery won’t help you “make up” for lost sleep. Instead, it’ll throw off your body clock even further, making quality sleep more elusive. Take a power-nap if you really need it (see below) but again, go to bed at your normal bedtime to maintain a consistent sleep routine.

3. Nap like a grown-up.

Toddlers need 2-hour naps. Adults don’t. A grown-up power-nap should be no more than 30 minutes, preferably before 4pm. Long or late afternoon naps damage sleep rhythm, and make it tougher to fall asleep at night.

4. Rest your belly.

To rest easier, eat light at night, at least 3 hours before bed. This will help ensure that the digestive process is well under way and nearing completion before you hit the hay. Eating close to bedtime forces your body to work into the wee hours, digesting when it should be resting.

5. Say no to late night snacks. 

Refined grains and sugars at night can raise blood sugar and overstress the organs involved in hormone regulation throughout the body. This roller coaster can contribute to waking you up throughout the night as hormone levels bounce up and down. Advice? You’ll sleep better tonight if you just say no to late night snack attacks.

6. Dry up your act.

Late night liquids can disrupt sleep with frequent trips to the loo, so cut yourself off about 4 hours before you turn in for the night to extend your bouts of uninterrupted sleep.

7. Deprive your senses.

To sleep better, you’ll need a quiet, dark room. Blackout curtains, an old-fashioned sleep mask, earplugs, plus a white noise machine (optional) will help block out common sleep-disrupters like street noise, streetlights, snoring partners and early morning sun.

8. Chill out, dude.

A sleeping temperature of 60 to 68 degrees is best for most people, even in winter. In hot weather, a fan or an air-conditioner set at about 70 degrees will do the trick. “Chilling pillows” with cooling gel inserts and sheet-cooling devices can also make sleep more comfortable.

9. Prepare to sleep.

It’s important to prepare for sleep with a few day-ending rituals. Start by turning off all screens, computers, iPads and so on, an hour or two before bed. Engage in quieting activities that relax the body and down-shift the mind to begin the transition to a sleep-friendlier state.

10. Banish all electronics from the bedroom.

Their glowing lights and EMFs can undermine your ability to power down at night. Even in seemingly innocuous doses, light can stop your melatonin levels from rising, which is essential to induce sleep and help you achieve the deep, restorative rest your body needs.

11. Use melatonin strategically.

When sleep proves elusive, melatonin, in low doses for short periods – no more than a week or two at a time – can help regulate sleep rhythms. Generally, 1/2mg to 2 mg about 90 minutes before bed will do the trick. Keep in mind however, for some people, over-use of melatonin can actually disrupt sleep, so use it sparingly and follow the manufacturer’s dosing instructions.

12. Power down with calming nutrients.

Instead of sleeping pills or alcohol, try herbs or supplements with calming effects, about a half an hour to an hour before bedtime. Magnesium (300-600 mg) is a wonderful calming mineral and can help induce sleep. Also helpful are the amino acids L theanine (100-500mg), 5 HTP (50-100mg), taurine and GABA, or herbs like lemon balm, passion flower, chamomile, magnolia and valerian root taken per package instructions. 

13. Catch a sleep wave.

If you can’t fall asleep within 45 minutes, get up and out of the bedroom. Keep the lights low and try a calming, screen-free activity, like reading or knitting. Wait about an hour before going back to bed. Staying in bed trying to fall asleep (instead of getting up), will only stress you out more and train your brain to not recognize bedtime as sleep time.

14. Have a chat with your doc.

Do you take prescription drugs? They could be contributing your sleeplessness. Among the more common sleep-stealers are antihistamines; diuretics; anti-psychotics; anti-depressants; decongestants; asthma medications, and some blood-pressure medicines. If you suspect they may be undermining your zzzzzs, ask the doc if you can switch to a more sleep-supportive alternative.

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How To Make Love Last

If you've got the basics covered - like being faithful, remembering to talk to each other and having great sex – you might be wondering what else you can do to make it through the years. Here are seven lesser known ways to keep the spark alive in your relationship.

1. Have Secrets

Everyone will tell you that good communication is vital in keeping love alive, and it is. But it's also essential to keep some things to yourself. If you suddenly develop a crush for the intern in Accounts, don't do anything about it, and also don't tell your other half that you were tempted.  What's more, your partner does not need to know how much you spent on those shoes or that gadget you craved, if you have your own bank account. You'll both be happier, if you forget to mention it. 

2. Tell Lies

Most of the time, honesty is the best policy in relationships, but not always. The answer to the question “Do I look fat in this?” is not “yes” if you want your relationship to survive. And if he's feeling like a loser, there's no need to agree with his assessment, even if you secretly think he could have done things better. It's time for an ego boost, not honesty.

3. Don't Share

Talk about your day, your plans, your dreams, your ideas, your interests – yes – it's important to talk, but don't share every thought and every detail of your life. It's no more fun listening to you going on about the minutiae of your boring day at work than it was experiencing it. And if you have a tendency to complain all the time about every minor thing, that kind of sharing can drag your partner down as soon as you open your mouth.  Unless you have a really bad day (when it's good to get support), share to communicate and uplift, not to offload your frustration. 

4. Lead Separate Lives

Spending time together is important, but there's such a thing as too much togetherness. The more time you spend together, the less you have to talk about, and the less interesting you are. Someone who relies on one relationship for everything, seems needy and less attractive than someone with a degree of independence. If you each have your own friends, interests and hobbies, as well as those you share, you can keep the spark of interest and attraction alive forever. 

5. Be Selfish

Keeping love alive involves patience, tolerance and compromise, and all those good things. But don't give up your own needs entirely, for the sake of your relationship.  While it can feel good for a time to get your own way, no one respects or loves a doormat forever, and especially not a doormat who is unhappy. 

6. Be Irresponsible

It's all very well taking your responsibilities for the kids and the mortgage seriously most of the time, but now and again it's important to shake off your cares, and pretend you are teenagers again. Do something a bit mad (though still legal!) together and laugh like you were sixteen and not forty-six with car payments and school fees. Create memories that will keep you going when you are really old and not able to get up to mischief. 

7. Forget Valentine's Day

It's probably safer for your relationship to actually give a gift or flowers, and book a table on Valentine's Day, if that's the expectation your other half has, but you may hate the commercialism of it all. Made a pact to ignore the whole event and treat it like any other day, though generally laugh and wish each other “Happy Valentine's Day!” Romantic gestures are great now and again, but what really counts is the love you show day in day out. Show it. Mean It. Live it. You can't make up for hundreds of days of ignoring someone with a wildly expensive gift on Valentine's Day.  





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Improve Digestion For Better Health

When we improve our digestion, we can boost our immune system, lose weight, feel less bloated, and uncover hidden food allergies. In other words: when we digest with ease, we look and feel fabulous! Here are five simple tips to improve your digestion: 

1. Slow down. 

Stop and actually sit down when you eat. Your body needs your mind to be calm in order to digest. If you're nervous, your digestive system is in "fight or flight" mode. It cannot work properly when it is stressed. 

Before you eat, remember to take a deep breath. Be grateful for the food you're about to eat. Also, check in with your body. Focus on being present in the moment and have awareness. Don't shove food in your mouth as you're running out the door or eat while standing at the counter. 

2. Chew, chew, chew. 

Digestion begins in your mouth. Remember when you were little and your mother would tell you slow down and chew your food so that you would not choke? That may annoyed me as a child, but Mom had a good point. When you do not chew your food, it sets the stage for poor digestion. Poor digestion opens the door to weight gain, acne, constipation,to name a few. Serious health issues are not far behind. Most importantly, when you do not digest properly your body cannot transform your food into energy. Remember that your stomach does not have teeth!

3. Check out!

Yes, you heard right. Put down the phone, blackberry, and iPad. Turn off the TV and sit down and enjoy the activity of eating. Give yourself some quiet time so you can de-stress and digest! Life gets busy but living and eating this way is causing you to miss the moment you're in. 

Start by taking just one minute out of your day to breathe and think of anything that makes you happy.

4. Get cultured. 

Start adding a good, quality probiotic to your daily routine. Incorporating cultured foods and drinks to your life, such as yogurt, dairy or non-dairy kefir, kefir water, cultured vegetables, and other cultured foods is a great way to improve digestion and overall health. These foods have been around for centuries. 

By adding these foods or another high quality probiotic to your lifestyle, you will lose weight, assimilate your nutrients better, have clearer skin, better sleep, and decrease your body’s inflammation. Preventing inflammation prevents disease.

5. Clean the junk off your plate. 

Eat simple and eat clean. Our digestive system cannot digest junk. When we eat junk, we end up feeling like junk. Simple, right? People often think that they are eating clean, but actually they're eating foods that are wreaking havoc on their body and causing inflammation. Food either gives us inflammation or fuel. Always vote for fuel!

What is the food on your plate really doing for you? Remember that what worked for you at one point in your life may not be working any more. Listen to the cues or signals your body is giving you.

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Some Interesting Nutrition & Fitness Fun Facts

Fitness Facts

• Fitness consists of 4 components: 1) The body’s ability to use oxygen as a source of energy. 2) Muscular strength. 3) Endurance. 3) Flexibility/body composition.
• On average, it takes about 12 weeks after beginning to exercise to see measurable changes in your body.
• Approximately 25% of adults are sedentary
• No matter how poor your current level of fitness, you can start an exercise routine and become fitter and healthier at anytime.
• Walking at a fast pace burns almost as many calories as jogging for the same distance.
• The word ‘gymnasium’ comes from the Greek word “gymnazein”, which literally means “to exercise naked.”
• It is scientifically suggested that walking at a fast pace for 3 hours or more at least one time a week can reduce your risk for heart disease by up to 65%.
• Just adding any type of movement into your daily routine can increase your level of overall health and well being.
• Strength training involves training both the muscles and the nervous system. Together, they make what is called the “neuromuscular system.”
• Men who workout with a female partner are shown to lift heavier weights and get better results.
• Wearing steel toe boots will burn more calories than normal shoes.
• To lose one pound of fat, a person has to burn roughly 3,500 calories.
• When the body is at rest, it takes in about 10 litres of air per minute.
• There are over 640 muscles in your body.
• Muscle is about three times more efficient at burning calories than fat, even when at rest.
• You should always breathe correctly when exercising. It is said that underwater swimming is the only time you should hold your breath during physical activity.
• Since your brain is distracted by what you are hearing when you listen to music, you don’t concentrate on what you are lifting. This causes you to lift more weight.
• Exercise is more effective at increasing your energy levels than caffeine.

Nutrition Facts

• It takes about 12 weeks after beginning to exercise to see measurable changes in your body.
• You burn more calories sleeping than you do watching television.
• An Italian research team found out that people who ate pizza on the regular were far less likely to develop esophageal, colon and mouth cancer.
• Seafood is a nutrient rich food that is a good source of protein, vitamins and minerals.
• Eating breakfast regularly will also help keep weight off because it gets your metabolism going
• One can of soda contains 10 teaspoons of sugar.
• The average adult drinks 500 cans of soda every year.
• The U.S. Food and Drug Administration (FDA)  does not require manufacturers to list trans fats if they are present in amounts less than .5 grams.
• An unhealthy diet can lead to diseases such as diabetes, hypertension, certain cancers, obesity, and micronutrient deficiencies.
• You can drink too much water. “Hyponatremia” is when a person consumes too much water, usually during endurance sports, which causes their sodium levels to be very low and can even result in death.
• Ten healthy, filling snacks…banana, hard boiled eggs, nuts (almonds & pistachios), peanut butter, oatmeal, cottage cheese, plain greek yogurt, sunflower seeds, apples and watermelon, and natural fruit smoothies.
• A study done by American Journal Of Clinical Nutrition states that eating a bowl of  ice cream 2 hours after a workout triggers your insulin, which is a hormone that is essential in the muscle building process.
• One gram of alcohol equals 7 calories.
• Half of the carbs you consume should come from whole grains.
• Weight can have an effect on a woman’s ability to conceive.
• Need a quick healthy snack at the gas station? Bananas, raw almonds, beef jerkey, pretzels, string cheese, protein bar and a giant water.
• Bottle water contains more bacteria than tap water.
• Olive oil can help in lowering cholesterol levels and decreasing the risk of heart complications.
• Examples of iron rich foods are red meat, fish, chick peas, tofu, beans and lentils.
• 8 foods you should consume on an everyday basis: yogurt, red tomatoes, walnuts, spinach, oats, carrots, blueberries, and black beans.
• Drinking normal amounts of beer can gives you a healthy dose of silicone, which will help strengthen your bones and teeth.
• On average, it only takes three years after one quits smoking to have their chance of having a heart attack the same as someone who has never smoked before in their lifetime.

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How To Detoxify Your Body Overnight

In our everyday lives, we are faced with an onslaught of toxins. Whether in the air as pollutants or in our foods and beverages, most of us are likely to encounter a variety of toxins every day. These harmful substances can build up in our bloodstream over time, causing everything from fatigue to weight gain and headaches. Additionally, toxins in our bodies are linked with more serious diseases and chronic syndromes. Skin problems and digestive problems are closely linked with excessive toxins in the body as well.

If you are feeling sluggish and out of sync, take steps toward gently and naturally detoxifying your body. Strategies for detoxifying the body have been practiced for hundreds of years across many cultures. Generally, detoxification is a long process that can take weeks or months to work. In general, detoxifying involves resting and nourishing the body, and removing harmful elements through elimination. By cleaning the body from the inside out, the blood becomes purified and the body can heal itself more readily.

While it is not possible to fully detoxify the body in one night, there are many practices that support overnight detoxification processes. The following are some basic steps you can take to rev up your body’s natural detoxification in the course of a night. By making these strategies into habits, you will see profound improvements in your health, vitality and energy levels over time.

Rest Your Body, Rest Your Organs

When we sleep at night, our cells are busy repairing themselves. Sleep is essential to all human functions. If we are constantly deprived of sleep, we can develop serious mental and physical health problems. A key to deep, rejuvenating sleep involves creating the optimal situation for your inner organs to rest. This includes giving your digestive system time to relax and repair itself, without the presence of food. A simple way to do this is to avoid eating for at least three hours before sleeping. When the digestive system can rest overnight, you wake up with more energy — as your body has had time to undergo the processes of elimination and not only digestion.

Stimulate Your Liver

The liver is the key to removing impurities from the blood, so liver support is a mainstay of any detoxification process. While there are many ways to stimulate the liver through herbal supplements — and even certain yoga postures and breathing exercises — one of the simplest is to drink a detoxifying herbal tea before sleep. Thus, dandelion tea is an ideal choice for a bedtime detox tea because of its delightful taste and liver-cleansing properties. You may choose to have it as an early morning tea as well as it helps with elimination and kidney support. Detoxifying herbal teas are nature’s remedy for driving toxins from the body, gently and safely.

Improve Your Circulation

While we sleep, we tend not to get as much circulation throughout our bodies as when we are awake and active. To assist the overnight detoxification process, you need to improve blood circulation during sleep. Luckily, this is possible without having to do calisthenics while you snooze. Before sleeping and upon waking, you can improve circulation by practicing dry brushing or self-massage techniques. Dry brushing is done with a specialized brush, and self-massage can be practiced using your hands with a body oil or silk gloves. In addition to stimulating circulation manually or with a brush, you can practice some yoga-stretching for several minutes before sleeping and upon waking. With this habit, your circulation will improve while you sleep and allow your body to detoxify more efficiently.

Rise and Shine

When you wake up in the morning, it’s time to feel the vibrant energy from your overnight detoxification. To assist your body in morning elimination, drink warm water with lemon. This is one of the simplest and most effective things you can do for your body. The water needs to be at least room temperature, as this helps your body immediately rehydrate. Lemon is a natural astringent that alkalizes the body and soothes the digestive tract. It also helps to practice your physical exercise routine in the morning rather than at night, as this starts out your day with a nice sweat — one of the body’s main methods of detoxification.

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Simple Ways To Be A Romantic

Ok, so maybe Valentine's Day isn't for another couple of months, but that doesn't mean you can't show your partner some special attention now. Maybe you may want to experiment this. The plan is to show your love for your partner in a small and different way each day for a whole month and see what magic happens.

Here are a list of 50 things you can do to express your love. If things aren't good between you and your partner right now, this might be just the thing to slowly melt the ice between you both. If things are already good, this will strengthen your relationship further. By the way, there is nothing expensive on this list so there is no excuse not to give this a shot.

1. Write "I love you" in the steam on the bathroom mirror after he takes a shower.


2. Offer a back massage with some good smelling lotion.


3. Write a poem. Then use Google Translator to translate a poem into either French or Italian. Then handwrite it out with the translation on the back side. Or better yet, greet your partner at night and read it to them with passion and then hand them the translation.


4. While in public, declare "I love you, Matilda!" (not Matilda, but your partner's name.)


5. Make a CD with a few songs that are meaningful to your relationship.


6. Invite him to take a bath complete with bubbles, champagne, candles, and maybe a little Barry White. (the music, not actually Barry White in your tub.)


7. Surprise her at work and take her out to lunch, maybe take-out food in the park or maybe to a little diner, for a midday romantic interlude.


8. Put together a little gift on his pillow: chocolate and a note that says "Your love is like chocolate: sweet and delicious."


9. If your partner has a work presentation at an off site location, have flowers and a note of support delivered there.


10. Dedicate a song to him on the radio and send him an email telling him when to listen.


11. Cook a special love meal of your partner's favorite foods. Play his favorite music and turn the lights low for a romantic dinner.


12. Give your partner a pedicure and foot rub.


13. Send a text message or email that says "I love you!"


14. Mail a card and inside write down the top 10 things you love about your partner.


15. Give him a picture of you for his wallet that says "I love you."


16. Leave a love note in her car telling her to have a great day.


17. Carve your initials in a tree.


18. When your partner least expects it, give him a great big kiss, even if it's in public!


19. Go see a romantic movie, sit in the back row, hold hands, and cuddle.


20. King for a Day/ Queen for a Day. Declare that you will dedicate a particular day just to your partner to do whatever they want. Maybe start with breakfast in bed.


21. Buy a tree and invite your partner to plant it with you explaining that this tree represents the love between you both that will grow over the years.


22. In the midst of talking about how your days went, the chores that need to be done, etc. interrupt and say "I have something important to tell you. I love you and here's why." Then list 5 things (or more) that you really appreciate about your partner. Finish with a kiss and say, "Ok, so you were talking about the water heater."


23. Write an old fashioned love letter and mail it. Be romantic and lavish. Have some fun with it.


24. Before going to a party together come up with some secret code words you can use during conversation. You can be telling each other "I can't wait to get you alone tonight!" without anyone knowing!


25. Find a hotel that has a jacuzzi and book it for a one night getaway somewhere close but fun.


26. Place an ad in the classifieds declaring your love. Then take the newspaper, wrap it in a bow, and put a little note on it saying what page to look on.


27. Blindfold surprise. Blindfold your partner and drive them to the place where you had your first date, and have that date all over again!


28. Write a love poem for her.


29. Make an early valentine. Cut out some paper in the shape of a heart. Write something sweet on it in red and put it in her purse or his briefcase.


30. If your partner is going on a business trip secretly hide a love note inside their luggage.


31. Offer to help them with some dreaded chore they must complete and make it into a fun time maybe with some music. (cleaning out the basement, raking the leaves, shoveling after a big snow storm, giving the dog a bath, washing the car, etc.)


32. Do something romantic and spontaneous, like picking a flower and giving it to her right on the spot.


33. Invent a meal and name it after him or her.


34. Buy some body paint and write your love message on your body.


35. Record yourself reading a romantic love poem for your honey. Then give your partner a CD and tell them to play it in the car on their way to work.


36. Make a small postcard sized love collage. Then cover it with clear packing tape. Write a love message on the other side and mail it!


37. Keep a box with mementos of fun things you've done together. Later when the box is filled, arrange them on a board and have it framed.


38. Buy some underwear with special messages on it. Or buy your own and paint a special picture or message with fabric paints.


39. Make a donation to charity in the name of your love for your partner. Give your sweetheart a card that tells how grateful you are to share your life with her.


40. Keep a box with special cards, letters, photographs, and other mementos. On your anniversary or on Valentine's day take a little time to share fond memories together as you review the contents.


41. Create a mindmap of all the things you love about your partner and make it into a card.


42. Take a walk on the beach together. Run up ahead and write a message in the sand, and then call your partner to see what you "found."


43. Say "I love you" often, slowly, and with feeling.


44. Play hooky together. You work hard. Now today take a day to work easy at just sharing some fun time together. Call it an "I love you day."


45. Send an e-card to your sweetie to brighten his day. 


46. Make little "I love you" posters with either crayons, markers, collage, paint, whatever. Post them in surprising places: the bathroom, the closet, the car, under her pillow, on her pillow.


47. Create a small website or blog dedicated to your partner. Write a short love message each day for a month...or forever.


48. Complete that chore or favor that your partner has wanted you to do for a long time.


49. Be super kind for a whole day. Act like you would with a new love, a child, or a frail person. Show lots of kindness, generosity, and love no matter what for a whole day.


50. Take an interest in your partner's interests. For a woman it might be watching a football game with your guy. And for men it might be going to see a chick-flick. Do it with a spirit of enthusiasm and love. Have fun.

Print this out and do one each day. Make up your own. You don't have to tell your partner that this is something you are doing. Just do it. Who knows, maybe you'll establish a positive habit of expressing your love on a daily basis.

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Pros and Cons of Drinking Coffee

Mmm... coffee, the aroma, the flavor. It makes mornings so much better! But is our daily cup of coffee doing more harm than good? There is a lot of research concerning both the negative and the positive effects of coffee drinking.

The "Pros"

1. Antioxidants. Coffee is loaded with antioxidants like chlorogenic acid and melanoidins. Antioxidants help prevent oxidation, a process that causes damage to cells and contributes to aging. Melanoidins from roasted coffee have antioxidative effects depending on the way the coffee is treated.


2. Parkinson's disease. Regular coffee consumption reduces the risk of Parkinson's disease. A number of studies  have demonstrated that people who drink coffee on a regular basis are significantly less likely to develop Parkinson's disease.


3. Diabetes. Coffee consumption is potentially protective against the development of type 2 diabetes. A study found that moderate consumption of both caffeinated and decaffeinated coffee may lower the risk of type 2 diabetes in younger and middle aged women.


4. Liver cirrhosis. Coffee drinking may protect against liver cirrhosis, especially alcoholic cirrhosis.


5. Gallstones. There is some evidence that coffee drinking may be protective against gallstone formation in both men and women.


6. Kidney stones. Coffee consumption lowers the risk of kidney stones formation. Coffee increases the urine volume, preventing the crystallization of calcium oxalate, the most common component of kidney stones.


7. Improved mental performance. Caffeine in coffee is a well-known stimulant. Coffee promotes alertness, attention and wakefulness. The cup of coffee can also increase information processing.


8. Alzheimer's disease. Regular coffee consumption seems to protect against Alzheimer's disease. Recent mouse study showed that caffeine equivalent to 5 cups of coffee per day reduced the build up of destructive plaques in the brain.


9. Asthma. Caffeine in coffee is related to theophylline, an old asthma medication. Caffeine can open airways and improve asthma symptoms.


10. Caffeine safety. In 1958, caffeine was placed on the Food and Drug Administration list as generally recognized as safe (GRAS).

The "Cons"

1. Heart disease. The relation between coffee consumption and risk of cardiovascular disease has been examined in many studies, but the results remain controversial. Most prospective cohort studies have not found coffee consumption to be associated with significantly increased cardiovascular disease risk.
   
   On one hand, diterpenes cafestol and kahweol present in unfiltered coffee and caffeine each appear to increase risk of coronary heart disease. High quality studies have confirmed the cholesterol-raising effect of diterpenes. Coffee consumption is also associated with an increase of plasma homocysteine, a risk factor for coronary heart disease.
   
   On the other hand, a lower risk of heart disease among moderate coffee drinkers might be due to antioxidants found in coffee.Besides that, caffeine can increase the risk of heart attack, especially among those people who carry the "slow" gene variant for the enzyme that metabolizes caffeine.


2. Cholesterol. Heavy consumption of boiled coffee elevages blood total and LDL cholesterol ("bad cholesterol") levels. Unfiltered coffee contains two cholesterol-raising compounds cafestol and kahweol.


3. Blood vessels. Coffee negatively affects the blood vessel tone and function (increases arterial stiffness and wave reflections).


4. Heart rhythm disturbances. Coffee can cause rapid or irregular heartbeats (cardiac arrhythmias).


5. Blood pressure. Although coffee consumption is not a significant risk factor for hypertension, it produces unfavorable effects on blood pressure and people prone to hypertension may be more susceptible. Recent Italian study found that coffee drinking can slightly increase the risk for development of sustained hypertension in persons with elevated blood pressure.


6. Osteoporosis. Coffee intake may induce an extra urinary excretion of calcium. Heavy coffee consumption (4 cups=600 ml or more) can modestly increase the risk of osteoporosis, especially in women with a low calcium intake.


7. Heartburn. A cup of coffee can trigger heartburn.


8. Sleep. Most of us are aware of the stimulatory effects of caffeine. High amounts of caffeine taken before going to sleep, can cause restlessness and difficulty falling asleep, tendency to be awakened more readily by sudden noises, and a decreased quality of sleep. However, some people can drink coffee and fall right asleep.


9. Dehydration. The caffeine in coffee is a mild diuretic and can increase urine excretion. This effect may be easily neutralized by drinking an extra glass of watter.


10. Dependence. Caffeine is a drug, a mild central nervous system stimulant, and it produces dependence. Caffeine withdrawal is a real syndrome. You may get a few days of headache and irritability if you choose to quit drinking coffee, however, it is relatively easy to break this habit, and most people are not addicted to caffeine.

So, what is the key? The old principle - "everything in moderation" - holds true for coffee. It is not bad unless you abuse it. Coffee has its downsides, but offers enough good points to make it a worthwhile drink. For moderate coffee drinkers (3-4 cups/day providing 300-400 mg/day of caffeine), there is little evidence of health risks and some evidence of health benefits. And for sure you can enjoy your coffee as part of a healthy diet.





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Daily Habits for Better Brain Power

As a working adult you probably never stop thinking about your work. Your brain is “on” all week, all evenings and even weekends.  Then you have one of those days where you just can’t concentrate, it’s hard to make decisions and you feel on edge. Not only is it frustrating when our brain slows down when we want to keep going, and keep positive, it’s also a cry for help! Our brain needs TLC. No Iit's not about a jam session with the R&B artists. It's about tender loving care.

So how do you keep your brain from burn out and fatigue? While there is no super pill or magic secret to keeping your brain in top shape, there are nutrition and health tips you can practice on a daily basis that will greatly improve the efficiency of your thoughts and your work. The way you think changes reality for yourself. So what you fuel your body with will either help you or slow you down.

Daily Habits for Better Brain Power 

Do more of this

1. Water is your best brain friend.

Did you know that our brain is predominately made of water? If you are not regularly drinking water, think of your brain like a still, muddy puddle. Instead keep it fresh, flowing and vibrant, like a mighty river, with regular water consumption. Common symptoms of not getting enough water are fatigue, foggy thinking and feeling on edge. To help increase your water consumption, commit to never going anywhere without a water bottle. When you’re in the office, at the gym, going to a meeting, running errands, always have a water bottle with you.

2. Grab a daily handful of walnuts.

Walnuts contain alpha linolenic acid (ALA), a fat that improves the delivery of oxygen to the brain. Walnuts even look like little brains!

3. Broccoli is a super-food for the brain.

Broccoli contains Vitamin K, which is known to help improve brainpower, cognitive function and is a cruciferous vegetable. Which helps to reduce the risk of cancer. Add broccoli to a stir-fry at dinner, add to a lunchtime salad, or dip in hummus for an afternoon snack. You can even add a few pieces of frozen broccoli to your morning smoothie!

Do less of this:

1. Skip the big lunch.

Heavy meals of animal protein, and dairy such as cheese are hard for your body to digest. Do you ever feel like you want to crawl under your desk and take a nap after a big lunch? Try to eat smaller meals throughout the day and whenever you have the option, choose to eat more plant-based foods than animal based foods.

2. Avoid brain-drain grains.

Choose whole-grains instead of processed grains. Processed white grains are low in fiber, low in nutrition and high in sugar, which can cause energy spikes and drops. Whole-grains take longer to digest, releasing a slow and steady source of energy for hours. Good sources of whole grains include; whole-wheat bread, brown rice, wheat berries and brown rice pasta.

3. Say no to soda and loads of processed foods.

Reduce your intake of soft drinks, processed chocolate (think white chocolate and milk chocolate), and highly processed foods, which can deplete the body of magnesium. A symptom of magnesium deficiency is mental fatigue. Magnesium is also important for helping the body detox and prevent build up of environmental toxins, pesticides, and heavy metals. A toxic body is not supportive of a healthy brain.

Don’t forget to take time to rest. It’s so important to get some down time to recharge. Aim for 7-8 hours of uninterrupted sleep per night. A good nights sleep and a healthy diet can do wonders for improving the power of your brain!

These are just a few easy and affordable suggestions you can begin incorporating into your daily life to improve your brain health.

Have a happy, healthy and efficient day!

Breakfast Foods That Energize You

Who doesn’t need more energy? We are all looking for that boost but rather than order a larger coffee or grab an energy drink why not eat right in the first place? We all know how important breakfast is but what you pick to eat also determines how you will feel the rest of the day. Take the time and effort to prepare the right breakfast and you might just find yourself getting more done during your entire day!

1) Eggs

Reason: Rich in protein, eggs help prevent food cravings. Also, don’t forget the yolk! It provides more than 13 important nutrients like vitamins A and zinc, which maintain immune function and tissue growth.

How: Your choice! Scramble, omelet, or on-the-go snack when they’re hard-boiled.

2) Oatmeal

Reason: The complex carbohydrates in oatmeal provide vitamins and minerals that give us energy. Oats benefit the brain by boosting the production of serotonin to combat stress and enhance learning and memory function.

How: Try unsweetened dried, fresh or frozen fruit; flax, or pumpkin seeds; spices like cinnamon or nutmeg; nuts like almonds and walnuts; or a drizzle of raw honey or grade B maple syrup.

3) Whole Grain Bread or Bagel

Reason: Muffins, bagels, and low fiber cereals all give a temporary energy boost and then you’ll crash. Instead, choose whole grains to help stabilize blood sugar levels and fill you up until your next meal.

How: An open-faced breakfast sandwich is a good way to go, too: top a slice of bread with eggs, or try ham with avocado or tomato slices.

4) Leafy Greens

Reason: Spinach, kale, chard, and other leafy greens are nutrition powerhouses. Try to work in other veggies, too–the recommended daily serving is 2 to 3 cups.

How: Add the greens to a breakfast smoothie or on top of an egg sandwich. You can also add just about anything into an omelet!

5) Fruits

Reason: In general, fruits are filled with fiber (pears, apples, berries, and kiwis), vitamin C (papaya, oranges), disease-fighting antioxidants (strawberries, blueberries, and blackberries), and cell- and muscle-building potassium (bananas).

How: Top-off yogurt or cereal with your favorite fruits. Or add them as a side to any eggs or breads you’re eating. You can also just eat the fruit by itself and enjoy!

6) Yogurt

Reason: Not into cooking? Then yogurt might be just the breakfast for you. Yogurt is also an excellent source of calcium and protein. Choose Greek-style yogurt, which has twice the amount of protein than other yogurts. Skip non-fat, which has more added sugar and does less to satiate.

How: You can add anything like fruit, nuts or seeds to the yogurt for more flavors. You can also turn all of that into a great yogurt based smoothie.

7) Smoothie

Reason: You can add just about anything to make a great smoothie. This means all of the benefits listed above can be combined with yogurt, nuts, fruits, greens, seeds, juices and whatever else you have lying around.

8) Low Fat Cottage Cheese

Reason: Another source of calcium and protein.

How: Top a bowl of low-fat cottage cheese with fruit, nuts, or seeds for a great quick meal.

9) Water

Reason: Dehydration is one of the leading causes of a lack of energy. If you’re not well hydrated, your body puts its resources into maintaining your water balance instead of into giving you energy.

How: This one is pretty self explanatory!

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