Drinking Greek Coffee Can Make You Live Longer

Remember the Greek island Ikaria aka “The Place Where People Forget to Die”? It was said that one percent of Ikaria’s inhabitants live right up to their 90s.

There are a couple of reasons why the folks there live longer and stay sharper and healthier. Besides the lack of pollution in this island, the Ikarians consume lots of fruits and vegetables, and drink wine in moderation.

One startling discovery by Dr. Gerasimos Siasos of the University of Athens, is coffee drinking. Yes, we have read that coffee and tea have health benefits as compared to other beverages.

But not any coffee. They have been consuming an unique boiled Greek type of coffee. It is said to have a moderate amount of caffeine, but rich in polyphenols and antioxidants. [source]

Watch the video below on how to make this health-enhancing Greek coffee:

Fructose Causes Overeating And Obesity Problem

According to a study by scientists from Yale University in US, fructose or fruit sugar causes one to overeating.

Fructose Brain And Hunger
It was discovered with that after drinking fructose-laden drinks, parts of the brain associated with desire for food, motivation and reward processing were switched off or suppressed. In other words, the brain did not register the feelings of fullness or satisfied. That could lead one to overeat and obesity, as a result.

As fructose is sweeter and cheaper than glucose, food manufacturers are using more high-fructose corn syrup in the foods we eat. Fructose can be found in fruits, sugar and even water.

For those of you who want to prevent one from overeating which could lead to weight problem, it is best reduce the intake of sugar, or if possible stay clear of sugar-sweetened sodas and drinks.

My personal view is eat with moderation and avoid eating unhealthy foods.

Image courtesy of Michelle Meiklejohn / FreeDigitalPhotos.net

5 Ways To Lower Blood Pressure With No Medication

We keep reading or hearing that high blood pressure can lead to cardiovascular problems, heart disease and stroke, but do we really care?

Generally if we are healthy (or rather we think you are), we don't really give a hoot about our health. Of course until the day comes when we are diagnosed with hypertension or worst still have a heart attack out of the blue.

Besides, cardiovascular problems, the is a new study which says that a slight increased of blood pressure can also cause your brain to age prematurely; thus leading to memory loss and dementia.

 So before you become the next victim of a heart attack or starts to lose your memory prematurely, it's time to make some changes to your lifestyle and eating habits.

Here are five useful tips on how to lower your blood pressure naturally without any medication.

1. Move It, Move It 
It's time to get moving. You don't need to go for strenuous exercise. Just go brisk walking just three times a week. Just to work on your heart, so that it can work more efficiently. Regular exercise can help you to keep your weight under control. As you know, one major contributor of blood pressure is putting on weight.

2. Reduce Your Caffeine 
Studies have shown that caffeine can temporarily increase blood pressure. Caffeine is a stimulant so it can increase your heart beat.

3. Meditation
Don't be frighten or turn off by the word meditation. Nothing religious. It is just basically sitting down in a comfortable position and not doing anything. Just sit still and relax. Clear your mind and concentrate on your own breathing for a couple of minutes.

4. Eat Wisely 
Read up about food which can naturally lower your blood pressure. Food like beans, garlic, nuts, bananas, chili peppers, and even dark chocolate.

5. Reduce Salt Intake
 Always maintain a low sodium diet. Cultivate the habit of not using the salt shaker. And avoid salty foods.

Free Ebooks On Personal Health, Fitness, Diet & Other Health-Related Issues

I have been scouring around the Internet and managed to find a good collection of FREE ebooks on personal health, diet, fitness and other health-related topics.

These days, most of us are cash-strapped, so instead of spending your limited money buying any more physical or even ebooks for the time being, why not check out the list of FREE ebooks below:

1. The Complete Handbook of Home Remedy Cures
http://www.witguides.com/out.asp?id=208

2. Natural Herbal & Anti-Oxidant Wonders
http://www.witguides.com/out.asp?id=320

3. Back Pain Relief. Everything You Should Know About Back Care
http://www.witguides.com/out.asp?id=216

4. What It Takes To Be A Healthier You
http://www.witguides.com/out.asp?id=204

5. Alternative Treatments for Incurable Diseases
http://www.witguides.com/out.asp?id=182

6. The Body Detox Guide
http://www.witguides.com/out.asp?id=814

7. Live A Longer, Happier, Healthier Life
http://www.witguides.com/out.asp?id=202

8. Holistic And Alternative Medicine
http://www.witguides.com/out.asp?id=726

9. Living Well the Natural Way
http://naturalhealthcare.ca/downloads/2010/livingwell_web.pdf

10. Essential Guide to Lasting Pain Relief
http://www.easy-immune-health.com/support-files/pain_ebook_1stprinting.pdf

11. Alternative Medicine
http://www.namahjournal.com/pdf/Alternative-Medicine.pdf

12. Integral Psychology
http://www.namahjournal.com/pdf/Integral-Psychology.pdf

13. Consciousness And Health
http://www.namahjournal.com/pdf/Consciousness-and-Health.pdf

14. The Healer
http://www.namahjournal.com/pdf/The-Healer.pdf

15. Laugh And Live by Douglas Fairbanks
http://www.bookyards.com/book_details.html?ranking=included&book_id=4276&whereFrom=loc

16. How to Add Ten Years to your Life and to Double Its Satisfactions
http://www.ebooks-free-net.net/scripts/download.asp?SEC=10&FL=SS-Curry-How-to-Add-Ten-Years-to-your-Life.zip

17. Caloriegate: Why Your Low Calorie Diet Is Making You Fat And Sick And Destroying America
http://www.getfreeebooks.com/wp-content/uploads/2012/06/Caloriegate.pdf

18. Healthier Living Tips And Foods Inspired By Chinese Medicine
http://worldvitae.com/wp-content/uploads/TCM-Healthier-Living.pdf

19. Aging by Design: How New Thinking on Aging Will Change Your Life
http://www.azinet.com/aging/aging_by_design.pdf

20. Walk For Fitness
http://www.getfreeebooks.com/wp-content/uploads/2011/Walking-for-Fitness.pdf

21. Living The Fit Life
http://www.getfreeebooks.com/wp-content/uploads/2009/livingthefitlifev2.pdf

22. High Blood Pressure: Down You Go
http://www.minusbloodpressure.com/download/hbp_downyougo.pdf

23. Self-Improvement Guide
http://www.remedies4.com/download/Self_Improvement_eGuide.pdf

24. GoogleBookSearch for health-related books available for online viewing or download as pdf.
http://books.google.com/books?as_q=&num=30&lr=&rview=1&as_brr=1&btnG=Google+Search&as_epq=&as_oq=&as_eq=&as_brr=1&as_pt=ALLTYPES&lr=&as_vt=&as_auth=&as_pub=&as_sub=health&as_drrb=c&as_miny=&as_maxy=&as_isbn=&as_issn=

How To Know If You Have A Stroke Tips

Learn how to recognize stroke signs or symptoms or how to know if you have a stroke and you could save your own life or others.

A stroke can either kill you or leave you inflicted with long-term harm and discomfort. The two kinds of stroke are:

1. Hemorrhagic Stroke

2. Ischemic Stroke

The most common one is ischemic stroke. This is when a blood clot in a vessel; thus stop the blood from flowing into your brain.

As for hemorrhagic stroke, it is when a blood vessel in your brain bursts or ruptures. As a result, it causes swelling and buildup a collection of blood outside a blood vessel, aka hematoma or haematoma.

As we know that stroke symptoms usually appear all of a sudden because of an abrupt interruption of blood flow to certain part of your brain. And that part of your brain will immediately stop functioning and the brain cells begin to die.

What are the early warning signs of a stroke?

- feeling of weakness of your face, arm, and/or leg on one side of body

- feeling of numbness in your face, arm, and/or leg one side of body

- having problem understanding spoken language

- having problem speaking

- having problem writing

- having double vision

- suffering from dizziness or gait imbalance

Signs Of Having A Stroke Acronym
The four tasks to check whether one is going to have a stroke. They are: S-T-R-T.

S - Ask the person to Smile.

T - Ask the person to Talk or speak a simple short sentence. This is to check for coherence.

R - Ask the person to Raise both arms.

T - Ask the person to stick out his/her Tongue. Check whether the tongue is able to stick out in the middle of the mouth. If it falls to one side, that is also a sign of a stroke.

The important thing is to learn to recognize these symptoms of a stroke. I am told that if we can rush a potential victim within three hours, the doctors could possibly able to reverse the effects of a stroke. But not one hundred per cent guarantee.

Image: federico stevanin / FreeDigitalPhotos.net

How To Improve Your Personal Well-Being

Want to know how to improve your personal well-being? According to German psychologist Lutz Hertel, sometimes we only need small, transient things to improve our sense of personal well-being. To feel good.

Sense Of Well-Being Definition

Well-being is a psychological concept. Basically, well-being is things that make you feel good. It is something subjective and intangible which one can't measure. Your sense of well-being comes from various elements which include family, friends, religion, career, health, sense of security, mobility, and even opportunity to participate in everyday activities.

The key to feeling good or your sense of well-being, depends on yourself. Ask yourself honestly what makes you feel good. You don't have to believe everything you're told or have read. These days we are bombarded with endless claims on physical well-being, telling us what us what we should do or avoid doing them.

Flavonoids In Chocolate
Just find your way to personal well-being, by trial and error. But remember not everything that makes you feel good is healthy. For instance eating chocolate. I am sure you have read that consuming dark chocolate is good for the heart.; says to reduce heart disease by one-third. Dark chocolate has lots of flavonoids. Flavoniod is the one which can keep cholesterol from accumulating in blood vessels and also reduce the risk of blood clots. But as you know chocolate has high calories. In other words, you have to consume with moderation.

So if you want to improve your sense of well-being, you have to know the right mixture of healthiness and pleasurability. Then only you can feel good and live a long life.

Risks Of Taking Aspirin For Older Folks

Do you know the risks of taking aspirin for older folks? I am sure you have read about the use of aspirin to prevent heart attack and stroke. It says aspirin can help to thin the blood and reduce the risk of a heart attack or stroke. But according researchers, those older folks who have been take aspirin to prevent strokes, is actually increasing their risk. In other words, aspirin is doing more harm than good to them.

Researchers discovered over 75 year-old folks who have taking blood-thinning drugs like aspirin and warfarin have more strokes. In fact, the proportion of seniors taking these drugs increased from 4 percent to 40 percent. [source]

Anyway, the best way to reduce the risk of stroke or heart disease is to go for your regular blood pressure checkup, eat a well-balanced diet, stop smoking, drink alcohol in moderation, reduce your salt intake and go for your exercise, like brisk walking or take up meditation.

Quotes About Optimism And Life

Today's topic: Quotes About Optimism And Life

What does optimism mean? Hopefulness and confidence about the future or the successful outcome of something. In other words, tending to take a hopeful and positive view of future outcomes. If you are an optimist, you tend to look at the brighter side of life and happier outlooks on life. You have a greater chance to achieve more in life and enjoy life to the fullest.

Optimism And Health Benefits

According to a study by the University of Pennsylvania's Martin Seligman, Ph.D., and Gregory Buchanan, Ph.D., folks who learn to maintain an optimistic attitude, not only can they avoid depression, but their physical health improve as well.

Optimists Live Longer
It is proven that optimists not only potentially be happier, they could also have a healthier heart and immune system. They live longer and healthier. These positive people less likely to have high blood pressure, diabetes or even take up smoking.

Learned Optimism How To Change Your Mind

If you want to find out more about optimism, then you should get Martin Seligman's best seller "Learned Optimism: How To Change Your Mind And Your Life". Learning optimism is about you consciously challenging any negative self talk.

In the meantime, read through these quotes about optimism and life. Hopefully these optimistic quotes can lead you to walk on the sunny side of life.

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” - Winston Churchill

“The optimist sees the rose and not its thorns; the pessimist stares at the thorns, oblivious to the rose” - Kahlil Gibran

"In the middle of difficulty lies opportunity." - Albert Einstein

“Teaching is the greatest act of optimism” - Colleen Wilcox

"Optimism is the foundation of courage." - Nicholas Murray Butler

"Do not follow where the path may lead. Go, instead, where there is no path and leave a trail." - Ralph Waldo Emerson

"I try to avoid looking forward or backward, and try to keep looking upward." - Charlotte Bronte

"If I keep a green bough in my heart, the singing bird will come." - Chinese Proverb

“I can't change the direction of the wind, but I can adjust my sails to always reach my destination.” - Jimmy Dean

“If you realized how powerful your thoughts are, you would never think a negative thought.” - Peace Pilgrim

“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” - Helen Keller

"The world of achievement has always belonged to the optimist." - J. Harold Wilkins

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” - Maria Robinson

"If the sky falls we shall catch larks." - American Proverb

“Few things in the world are more powerful than a positive push. A smile. A word of optimism and hope. And you can do it when things are tough.” - Richard M. DeVos

"Turn your face to the sun and the shadows fall behind you." - Jan Goldstein

“What seems to us as bitter trials are often blessings in disguise” - Oscar Wilde

"While we may not be able to control all that happens to us, we can control what happens inside us." - Benjamin Franklin

"If you can imagine it you can achieve it. If you can dream it, you can become it." - William Arthur Ward

“I'm a pessimist because of intelligence, but an optimist because of will” - Antonio Gramsci

"Always look at what you have left. Never look at what you have lost." - Robert H. Schuller

"It's not that optimism solves all of life's problems; it is just that it can sometimes make the difference between coping and collapsing." - Lucy Macdonald

"Optimism is the one quality more associated with success and happiness than any other." - Brian Tracy

"Optimism. The doctrine or belief that everything is beautiful, including what is ugly." - Ambrose Beirce

"People are not disturbed by things, but by the view they take of them." - Epictetus

"We must accept finite disappointment, but we must never lose infinite hope." - Martin Luther King, Jr.

"Keep your thoughts positive, because your thoughts become your words.
Keep your words positive, because your words become your behavior.
Keep your behavior positive, because your behavior become your habits.
Keep your habits positive, because your habits become your values.
Keep your values positive, because your values become your destiny." - Mahatma Gandhi

Image: photostock / FreeDigitalPhotos.net

Grilled Food And Cancer Risk And Carcinogens

Is it true that grilled food can cause cancer? We are told that it is healthier to eat food which is grilled than fried in oil. Grilling is definitely a better way to cook food without adding any fat. But then again, I have read articles by many cancer societies and also medical reports that grilled food may cause cancer. They all say grilling foods produces carcinogens, which are cancer causing agents. The two key causes of cancer from grilled meats are: Heterocyclic amines (HCAs) and Polycyclic aromatic hydrocarbons (PAHs)


© Photographer | Agency: Dreamstime.com
Those burned blackened or charred parts at the edges of meat are bad for your health. They contain cancer-causing compounds called heterocyclic amines (HCAs).

This health-hazard heterocyclic amines (HCAs) is formed when the amino acid, creatine in meats is break down during the heating process.

Grilling is carcinogen-forming as the process involves high heat and long cooking times. Besides grilling or fried, even oven-broiled does produces large amount of HCAs. The longer and hotter the meat is cooked, the more these compounds form.

The other dangers of consuming grilled meat is the smoke from grilling. When you grill or even broil meat over a direct naked flame, the meat juice drip onto the burning charcoal, and it produces polycyclic aromatic hydrocarbon (PAHs). This carcinogens smoke rises from the charcoal and it get sticks onto your grilled meat. The hotter the heat, the more PAHs are present.

According to medical reports, many commonly grilled foods contain alarmingly high levels of HCAs; especially those grilled well-done. Be they skinless chicken breast, steak, pork, salmon or your favorite juicy hamburger.

As we all have read that consuming too much meat (especially the fat part) has long been associated with increased risk of breast and colon cancer. While the fat in meat is said to be key cause of cancer, but, HCAs also contribute a part as well.

You can still enjoy grilled meat by reducing the cancer risk without having to give up grilling. The next time when you grill your food, make sure you don't let your grill get too smoky. Cook in lower temperature to prevent the meat from getting charred. One imprtant tip is never ever grill frozen meat.

Other things which you can do to prevent or reduce the formation of cancer-forming smoke when grillng is to trim away the fat on the steak or choose only lean meats. Another advice is to marinate your meats in sauces containing vinegar, garlic, mustard or lemon juice which can protect the surfaces of the meats from the carcinogen-causing smoke.

Remember when you grill your burger, flip the meat regularly to reduce the juices from dripping onto the hot charcoal or any hot surfaces.

One good way to reduce getting the smoke directly onto the meat is the use of aluminum foil. What I do is I wrap my meat inside the aluminum foil then places it on the grill. So there is no contamination of the cancer-causing smoke.

A good way to reduce grilling time to minimize exposure to the smoke, is go for small pieces of meat. The other thing is put your grilling rack at least 15cm away from the charcoal.

Not forgetting to clean your grill regularly to remove any accumulation of carcinogens that can be pass onto your food the next time you grill.

Other better alternatives to reduce cancer risk for grilling is to stay clear of meat. Instead go for grilled vegetables,as they do not create heterocyclic amines or HCAs.

As you know that vegetables are low in fat and high in fiber, and they also have various cancer-fighting substances like carotenoids (the pigment that gives fruits and vegetables their dark colors), have been said to help prevent cancer. The other substance is beta-carotene (found in dark green and yellow vegetables). It can protect against lung cancer and prevent bladder, mouth, larynx, esophagus and, breast cancer.

You can find out more about grilled food, cancer and carcinogens from the many cancer society sites.

3 Ways How To De-Stress Yourself Quickly

Want to know how to de-stress yourself quickly? Life is no bed of roses all the time. And we can't control everything from happening to us. The only thing is how we react or respond to all those stressful situations which we face daily.

As they say, it is the survival of the fittest. But the fittest are rarely the strong ones. The fittest are those who know how to adapt, and the ability to accept the inevitable. So, learn how to deal or respond to stress of daily life.

Here are three simple and smart ways how to de-stress yourself quickly.

1. Breathe Consciously
Next thing when you are burdened with stress, take a break to breath consciously. It is similar to meditation. You can close your eyes if you want to. The key thing is you breathe in through your nose slowly and deeply and then exhale through your mouth.

Another important thing is you need to consciously notice your breathing by placing your hand on your stomach. When you do that, you take your mind away from all the stress. Simple, but effective.

2. Daydream
This is my favorite way to overcome stress. Daydreaming. Take a few moments and drift away into your fantasy land. You can picture yourself strolling in the shady woods surrounded with colorful flowers, bubbling brooks and cheerful chirping of birds. I am sure you have heard the health benefits of nature. Or any of your favorite daydream. Imagination is your the limit. Let your daydream run wild and loose. When you daydream, you unconsciously steal your mind and thoughts away from all those stress.

3. Relax Your Body Muscles
This is how to de-stress your body. When you are stressed out, your body is tight or tense. So what you do is you purposely tense your muscles further and then slowly relax them. For instance, you can curl in your toes tightly for a few seconds, and then release them., clench your tired fingers tightly, and slowly stretch them out. Or clench your teeth and shut your eyes tightly for a moment and slowly open your eyes. All these simple exercises can do you real good. Try them today.

Image: Michal Marcol / FreeDigitalPhotos.net

How To Detox Your Body Naturally And Safely

Find out how to detox your body naturally and safely. These days we keep hearing or reading about detoxification of the body, or popularly known as “detox”. Detox is basically about cleansing your body system so that your body’s organs and systems can function properly. It protects you from disease and renew your ability to maintain optimum health.

Well, by eating a healthy and balanced diet, together with adequate amounts of water and fiber, your body will detox naturally. The body has its own detoxification systems. You don't have to fast or starve and go for colon cleansing for detoxification. Colon cleansing is only used as preparation for medical procedures like colonoscopy. Doctors do not recommend colon cleansing for detoxification.

According to them, our digestive system and bowel can naturally clear waste material and bacteria. There are various detox services and therapies offered in the market; ranging from the simple as drinking tea to even flushing coffee into your "bottom orifice" (colon cleansing).

Inevitably we are exposed to toxins that enters our bodies daily. From exhaust fumes and cigarette smoke to caffeine, saturated fats and all kinds of preservatives in our food. Toxin build-up in the body is just like a clogged pipe.

In order to overcome the problem you need to clear of the unwanted wastes in your body regularly. Besides, your body also needs to take time to rest in order to heal from the constant onslaught of chemicals and toxins.

The thing is we cannot see these toxins, but they are doing harm in our body. The gradual build-up of toxins will cause you feel tired and sluggishness. In addition, these unseen harmful toxins make you fall sick easily, or have skin and digestive problems as well. Actually our body has already come with an effective built-in mechanism to get rid of wastes and toxins from the body.

This cleaning function is the work of the kidneys and the liver. Our kidneys filter out extra fluid and waste from the blood, and then pass them through to the bladder to be removed when we urinate or pee.

The liver filters the blood coming from the digestive tract, plus it detoxifies chemicals and metabolizes drugs.

But the problem is our body has taken in way too much toxins from air pollutants and chemicals from our daily food and drinks. As a result, our liver and kidneys have to work very hard to get rid of all these daily toxins. In no time, these organs got worn out and they can not function properly. And this will begin to take a toll on our whole body and overall health.

You don't actually experience the toxin effects on your body right away. It is a gradual process. You start off feeling physically and mentally tired.

Then you may experience more frequent headaches, digestive problems, annoying aches and pains, or even skin problems. So now the question is how do you know which method is safe and effective.

Let's take a look at how to detoxify your body naturally and safely. The important thing is choosing the right food. Besides providing you the necessary nutrients, the food with antioxidants can be great detoxifiers.

For a start, drink ample water. Water is said to be the ultimate body detoxifying agent in our body. It helps to clear the wastes through our skin and kidneys, and it also improves our sweating with exercise. Drink at least two liters or more of water every day so that you can flush out the wastes in your body.

You don’t need waste money on expensive mineral or spring water, or the so-called special detox drinks. You just drink plain (boiled) tap water. Not forgetting drinking plain green tea as well.

The next thing is consume plenty of fresh fruits and vegetables. They are rich with vitamins, minerals, fiber and antioxidants that can boost your immune system.

For instant, the grapefruit contains a powerful antioxidant called naringenin that can help reprogram your liver to melt excess fat.

Garlic is known for its many health benefits and medicinal properties. It is even dubbed as a herbal "wonder drug", with a reputation for preventing everything from the common cold and flu to managing high cholesterol levels. It is also said to an excellent cleansing food that helps boost the ability of your white blood cells to fight the effects of toxins in your body.

I am told that by taking three cloves of fresh garlic per day can do wonders to your body. If you abhor the strong smell of fresh garlic, then you can always take those odorless garlic supplements, which you can buy them from the health store.

Many of us have mistaken that eating meat protein is bad for detox. The truth is you need intake of protein for energy, building muscles, and to stimulate the enzymes that break down toxins in the body. The only thing is you need to remove the fat in your protein.

So go for lean pork or lamb, skinless chicken, and not forgetting consume lots of fresh fish. If possible, you should go for organic stuff; so that you take in less pesticides and chemicals used in agriculture.

Another simple way to detox your body naturally is by getting fiber from brown rice and other wholegrain foods.

Other ways to reduce the harmful toxin in your body are: reduce or totally remove the intake of coffee, alcohol, coffee, cigarettes, refined sugars and saturated fats.

Do you know that stress can also create toxins in your body? You see when you are stressed out, stress hormones are produced in large quantities over a protracted period, they produce toxic by-products. And this will slow down the action of detoxification enzymes in the liver.

By slowing down, learning to let go and have enough sleep can help you to reduce stress in your life. Other options are take up yoga, meditation or Buteyko Breathing Technique.

Regular exercise is a great way to detox your body. It encourages better metabolism so you can remove toxins in your body easier.

You can also detoxify your body naturally are avoid or reduce using factory-manufactured cleaners, cosmetics and personal health-care products. If possible use natural household products. Frankly it is impossible to live a total toxin-free life. My view is try to reduce or avoid whatever you can to detox.

Definitely by detoxing or unclogging, your body system can function more efficiently and the nutrients from your food can nourish your organs, muscles and brain much faster. Thus, feeling more revitalized, and refreshed.


Here is book on how to refresh and rejuvenate your body by detoxification. It is called "7-Day Detox Miracle, Revised 2nd Edition: Revitalize Your Mind and Body with This Safe and Effective Life-Enhancing Program". It will show you a simple seven-day detoxification program that can help you improve resistance to disease, normalize weight, and increase physical and mental stamina.

Image: photostock / FreeDigitalPhotos.net

Healthy Eating Habits For People With High Blood Pressure

Today I am going to talk about healthy eating habits for people with high blood pressure. As you know I always try to eat healthy these days, after my bypass surgery. I stay away or at reduce my intake of processed and packed foodstuff.

Image: Ambro / FreeDigitalPhotos.net

Let me share with you what I consume regularly. Foods which are said to be good for the heart. Besides eating healthy, I still go for my regular 20-minute brisk walks every day and sip a bit of red wine every now and then.

I am told that red wine has this antioxidants called resveratrol and polyphenols. It is said that both of these antioxidants can reduce LDL as well as total blood cholesterol and reduce blood clots respectively.

1. Oats
I have been eating oats for my breakfast a long time now. From my own personal experience with eating oats, it has definitely helped to reduce my weight and my bad cholesterol level or they called it low-density lipoprotein (LDL).

For my breakfast I have a bowl of oats, a glass of fruit juice and a banana. That can lasts me till lunch time. The I will put on my walking shoes and head off to the nearby newsstand to get my morning papers and go for my morning walking around my neighborhood before the sun gets too harsh. Usually I will stop over for a breather and read the papers in the park, and then take advantage of the benefits of nature to de-stress myself before I head home.

Eat unprocessed oats, instead of the refined grains, which lacked much of the good ingredients like B vitamins, vitamin E, fiber, and antioxidants.

I am sure you have read about some studies that says oat bran can decrease the total cholesterol by as much as 18 percent and also a drop of 9 percent in LDL cholesterol. Furthermore, whole grains have a low glycemic index. Hlycemic index is a measurement of how high a food raises your blood sugar level.

In other words, foods with a low glycemic index can help to prevent diabetes. And diabetes is one of those major contibuting risk factor for coronary heart disease. So enjoy your bowl of oatmeal in the morning.

2.Spinach And Lettuce
Besides eating other vegetables, these green leafy vegetables are my favorites. They contains folate, or vitamin B9, which helps to reduce the circulating levels of homocysteine in the blood.

Homocysteine is an amino acid produced by the body and it is found in blood plasma. It is usually as a byproduct of eating meat. According to studies, high levels of homocysteine in the blood has found to linked with an increased risk of heart attack, stroke, peripheral vascular disease, atherosclerosis ("hardening of the arteries") and venous thromboembolism (blood clots in the veins).

So start eating more lefty green vegetables together with fresh fruits can significantly reduce your blood pressure, which is a big risk factor for coronary heart disease (CHD).

3. Almonds And Other Nuts
Do you know that almonds and other nuts not only reduce the total cholesterol but also raise your so-called "good" cholesterol high-density lipoprotein (HDL)?

It is because almonds and other nuts have mono and polyunsaturated fats together with phytosterols that help to block the intestinal tract from absorbing all kinds of fats. So with low in saturated fat and cholesterol, nuts can reduce the risk of heart disease.

Then again, bear in mind that almonds and other nuts can reduce the risk of a heart attack, but they are rich in calories. So, you are advised to just eat a handful of nuts is suffice for a day.

4. Salmon
I have hearing people saying about eating salmon and other fish for heart protection. It is the omega-3 fatty acids in the fish which is the key factor in reducing risk of coronary heart disease.

This omega-3 fatty acids help to reduce blood pressure, blocking platelet function and clot formation, and also preventing the formation of plaque in artery walls.

For those of you who have high blood pressure or hypertension, then it is time to eat healthy and do your regular walking. If you can't afford to sign up for a gym membership, just start walking whenever and wherever you can. I totally agree Joan Rivers said in her book on aging "Don't Count The Candles: Just Keep The Fire Lit!", climb every staircase. Find reasons to walk. You can lose weight and you feel rejuvenated and raring to go after a long sweaty walk.

For those of you who want to know more about diets to lower your blood pressure and cholesterol without medication, then you get this friendly-user guide book "The DASH Diet Action Plan: Based on the National Institutes of Health Research: Dietary Approaches to Stop Hypertension." DASH stands for "Dietary Approaches to Stop Hypertension".The DASH diet is recommended by the U.S. treatment guidelines for hypertension.

The dietary guidelines in this useful book is basically about eating healthy food like fruits, vegetables and low-fat or non-fat diary. Plus food which is low in sodium, for example fish, lean meat, grains, nuts and beans. Other than eating healthy food, this book also talks about healthy weight loss, exercise that can lower your blood pressure. If you can, get this valuable book.

Everyday Dance Of Life To Good Health

Do you know that by being aware the way our body moves and our feeling every day, it can help us to maintain the health of our being? Have you heard of "Everyday Dance of Life"?

According to Zuleikha, an American 'movement artist', our daily movement or what she called it "the 'everyday dance' of life begins the moment we wake up from our bed and continues when we take our morning shower, sip our morning cup of coffee; rush out of work or whatever activity you would be doing. But frankly, how many of us actually pay full attention to our everyday movements?

The way we walk or hold an object while walking and at the same time, etc. Very few, if not none of us take the time or focus our attention to remember this so-called "everyday dance".

Because of our hectic-paced lifestyle, these days many people have started adopting The Slow Down and The Slow Food Movement. They employ contemporary techniques of slowing down and becoming more aware. By controlling our tempo of life makes one healthier and happier. In a long run, it leads to a more rewarding and productive lifestyle.

You can read more about slowing down from internationally acclaimed bestselling author Carl Honore's books "In Praise of Slow" and "The Power of Slow: Finding Balance and Fulfillment beyond the Cult of Speed".

To start practicing of this kind of awareness, you can begin by observing the sequence of everyday functions. For instance, watch or rather observe how you slip into your pair of shoes on. Notice how your body moves along in this simple movements.

I know many, if not all of you would say that we have more important things to attend to, rather than to spare for observing to everything in our daily lives. As Zuleika said, if you don't have the time, it is still important to know that our ordinary movements we make everyday can help reach greater awareness of our health.

When we begin to be more aware of the way our own body moves, we become informed. This understanding brings more awareness of physicality and feeling, leading to greater wellness and encouraging a lighter sense of being.

You can read more about Everyday Dance of life from here

Six Health Symptoms You Should Watch Out To Stay Alive

As I grow older, I beginning to experience more and more new pain, discomfort and irritation. All these health symptoms could be indications of some kind of sickness or disease hidden somewhere in your body.

As the saying goes, it is better to be safe than sorry. Never mistook a splitting headache, it could be the first sign of a brain cancer. We should always consult a doctor at the first hint of these symptoms. From what I read, here are six health symptoms we should never ignore:

1. Severe Back Pain
It could be a tear in the inner wall of the large blood vessel aorta. When blood rushes through the tear, into the middle layer of the aorta, it causes the inner and middle layers to separate or dissect. As a result, you could feel back pain which runs down the back. Or it could be osteoarthritis or pneumonia too.

2. Weakness, Numbness & Slurring
It could be an impending stroke. The signs are sudden weakness or numbness in half the face or on one side of the body, slurred speech, double vision or combination of all of them.

3. Chest Pain
It could be blocked coronary arteries or a heart disease and a possible heart attack. I know this sign because I already had a coronary bypass surgery. When you feel a squeezing or tightness pain in the middle or lefty side of your chest and radiates to your left side of the neck, arm or jaw. This is telling you that you have a blocked coronary arteries. As for a possible heart attack, you feel the way as just mentioned, plus shortness of breath, cold clammy perspiration and dizziness.

4. Spit With Blood
Coughing out blood is because there is bleeding in your respiratory tract. It can come from your pharynx, larynx or lungs. Chances you could be suffering from tuberculosis (TB), pneumonia, bronchitis or tumors. Other than respiratory problems, it could be bleeding disorders, heart failure, leaking aortic aneurysm and pulmonary hypertension.

5. Stool or Vomit With Blood
It could be bleeding from the oesophagus, stomach or the early part of the small intestine.

6. Wheezing
When you hear a wheezing sound when exhaling, you could be suffering from asthmatics. Other symptoms are coughing, shortness of breath, fast breathing, fatigue and chest tightness.

So always look out for these signs or health symptoms. They could save your life. [source: healthtoday.net]

By the way, you can get your free ebook "Diagnosing Your Health Symptoms For Dummies" from ebookee.org. It is a great guide book which covers over 100 health symptoms and emergencies and also on how to perform basic physical assessments and aid techniques.

Learn Buteyko Breathing Technique Today

Have you heard of Buteyko Breathing technique? I found about about it some time ago and have been practising it. It is say that other than your diet, exercise or sleep, the way you breathe has impact on your physical, mental and spiritual well-being? Most of us do not have what they called quality breathing, even though breathing is a fundamental part of our life.

Many of us do not breath naturally because of constant pressure in our inner and outer lives. We normally take quick shallow breaths from the top of our chest. As a result it reduces the level of carbon dioxide in our blood and decreases the flow of blood throughout our body.

The Buteyko Method or Buteyko Breathing Technique is named after its founder Doctor Konstantin Buteyko. It is the most effective drug-free approach for the management of asthma and other breathing related problems. According to Dr Konstantin Buteyko, most of our present diseases stem from over-breathing or hyperventilation. It's symptoms are regular yawning, upper chest breathing, sniffing, sighing, panting, shortness of breath, lack of stamina and large breaths before talking.

The Buteyko breathing method is not a medical treatment or procedure. Simply no medication, homeopathy or herbs involved. It consists of simple breathing exercises. It is said that regular use of Buteyko breathing exercises normalize the body's oxygen/carbon dioxide levels. So it can gradually eliminate the hyperventilation pattern.

The three key principles of Buteyko breathing technique are:
1.Reduced breathing
2. Nasal breathing
3. Relaxation.

You can master Buteyko Method by either attending a Buteyko workshop conducted or learn it from a DVD set.

I read that Buteyko Method can overcome many diseases such as asthma, allergies, stuffy nose (rhinitis), hypertension, chronic fatique, depression, vision loss and many others.

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Happy And Healthy, But Not Lucky

I know some of you out there may say that I was merely lucky to be what I am today. Happy and healthy. Well, haven't you heard of, the harder you work, the luckier you become?

All this while, I don't believe in good luck or otherwise. Yes, no doubt today I am living the time of my life, but back when I was a struggling single mum, I had to work my fingers to the bone. Yet, I did not point my finger at anyone or at circumstances. I had to put in long hours, seven days a week to eke out a living and brought up my child singly after a broken marriage. Then I got myself into a messy relationship, had a sudden heart attack and a failed home based business. A messed up life, I would say.

Well, if I had solely relied on the so-called luck, I would not be where or what I am today. I was constantly looking for ways to stay afloat ding a kinds of odd jobs to keep our live afloat. Loads of hard work and lots of sacrifices and not LUCK!

I would dare say it was those years of reading books on motivation and personal improvement which got me out from the pit. I decided to do something about my life. It was the decision of wanting to reclaim my life back which saved me and set me forth on a road of happiness and good health. I put the decision into action and transformed my decision into specific plan of action steps. Then I executed my plan.

It was my heart attack which got me thinking about health. All this while, just like most you, I took for granted. I just gorged on junk food and hardly did any exercise. The pain and the price I paid for my cardiac problems really set me thinking about my own life. From that eventful day, I have been eating nutritious and healthy food. And do my daily exercise.

As for my financial plan, I spend within my means. Back then, I bought and I'm still buying fresh produce at the farmers' market. These days I do some of my shopping at a local health food store. I try to stay away from processed food, buy only fresh healthy ones. I make out a my grocery list, so I know what I am spending. Of course once a while I do indulge within my means. I do not have to own a a car to get around where I live. We have a reasonably good public transportation and besides, I love walking.

Just a few months ago, I settled my home mortgage. I don't owe anybody a single cent; no revolving credit, no debt, no interest. It may sound sugar and spice, but I paid my dues, my friend. As I have said, I acted on my decision and stay positive as I trudged and tripped till I was out financial difficulties and life's tribulations.

At my age, my top priorities in life are good health and peace of mind. Now each day, I sit at my airy veranda, sipping my cup of refreshing chamomile tea, enjoying the moment of my life. I am grateful I had made the right decision in my life and learning to move on. As what Robert Frost said, life goes on....

My personal advice for living happy and healthy life are:

1. Eat And Drink Healthy Stuff

2. Sense Of Humor

3. Exercise Daily

4. Enough Sleep And Rest

5. Plan And Organize

6. Live In The Present moment

7. Be Positive

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Wonders And Benefits Of Nature

Do you know the benefits of Nature? As I have mentioned before I love the serenity of solitude. One great way to enjoy my solitude is "lost" myself in the woods to seek solace in nature. I love to get out of my cramp apartment and feel free in wide wild open space of the woods. To get a natural high, so to speak

I read that naturalist, author and philosopher Henry David Thoreau have documented the many benefits of spending free time in nature in his book "Walden". Other famous figures like Ralph Waldo Emerson, John Muir and Charles Darwin had claimed that mother nature has played an integral role in the quest for happiness and personal fulfillment.

It is said that coming in contact with Mother nature improves mental health and psychological and spiritual development. Other benefits which nature can do include stress reduction, a sense of coherence and belonging, improved self-confidence and self-discipline, and a broader sense of community.

These days if time permits, I love to take long lazy walk in the wild woods of tall shady trees, fresh balmy air, colorful floral and fauna, amidst cheerful chirping of birds, fluttering butterflies and the soothing sound of bubbling brooks. As you know walking helps reduce the stress and improve our overall health and well being.

When you out in the wilderness, your awareness is heightened. Suddenly you realize the power of nature - the sights, sounds and smell of Mother Nature. The solitude you find in nature is really therapeutic. While you are enjoying the wonder of nature, at the same time you are actually exercising - walking down the meandering lanes, jumping over tiny streams, climbing on top of boulders.

If you are free this weekend, Forget about walking in shopping malls. Put on your pair of comfy walking shoes and head off to the nearest park or woods. Take your time and you will definitely discover the wonders and the benefits of nature. Most of us have taken granted and overlooked Mother Nature. Take my advice, soak yourself in nature and I assure you will discover many surprises for the first times out in Mother Nature.

Learn Breathing Meditation For Good Health

For some time now, I have been practicing breathing meditation. Do you know that proper and correct breathing is an important tool for unlocking physical and mental well-being? As we all know breathing is vital part of all form of meditation. When you learn to control your breathing in meditation, you can drift into meditative state easily.

The thing is breathing is something that you do it naturally every day, you are unconscious of it. But if you really sit still and take the time to focus on your breathing, you will discover how helpful it can be for your overall well-being. It can help to reduce stress and anxiety and improve mental health.

The purpose of breathing meditation is to calm and clear your mind and create inner peace. You can use breathing meditations alone or as a preliminary practice to quiet our distractions.

From I have read, breathing affected numerous body systems like the nervous system and the digestive system, as well as people's thoughts and awareness.

The first stage of breathing meditation which I learned is to stop distractions and have a lucid mind. first you need to find a quiet spot to meditate and sit in a comfortable position. You can sit in the traditional cross-legged posture or in any other position that you feel comfortable. You can sit in your favorite chair too. The crucial thing is to keep your back straight to prevent you from sleepy or dozing off.

Sit with our eyes closed and focus your attention to your breathing. Just breathe naturally, preferably through the nose. Try to become aware of the sensation of the breath as it enters and leaves your nostrils. This very sensation is the focal point of this meditation.

From my personal experience, I found it to be rather difficult at first. It seems as though your mind suddenly gets very busy concentrating on your breathing. In fact, now you realize how busy your mind is all this while. You will get over it, if you continue to breathe slowly and focus only on your breathing. If you find your mind has wandered off, you should immediately return and focus on your breathing. Gradually your mind will settle into stillness and you'll find a new sense of inner peace and relaxation.

You mind will feel clear, lucid and spacious. You will feel refreshed. With practice, you can get to experience inner calmness and contentment just by controlling your mind. Try breathing meditation today and live a healthy and happy life. Check out Butekyo Breathing Techniques.

Enjoy The Serenity Of Solitude

Yes, I know many of you dread of being alone. What if I tell you that you can find contentment of being alone? You see, being alone is different from being lonely. Solitude is a state of total relaxation, where one get to enjoy life all by oneself. Enjoy the serenity of solitude.

Personally, I used to be surrounded with lots of friends, family members and neighbors. But as I grow older and had gone through some rough patches in life (heart attack and broken marriage), I discovered the beauty, peacefulness and the joy of being alone. Before that I was so afraid of being alone. It was by chance, I found the serenity of solitude. Today I treasure and enjoy the freedom and the space in solitude.

I know it may sound strange to many of you. And some of you may ask, how to be happy alone. Isn't solitude unbearable? No, it need not be that bad. In fact, solitude provides me an inner calm and a vast space of freedom to myself. And with that, I can see and think better. I am not crowded and clouded with many unnecessary distractions and trivialities.

Do not be mistaken solitude as isolation. It is just a temporarily created mental state of free from all your problems, worries and clutters of everyday life. It is voluntary moment of sheer tranquility and happiness. Try it today and I am sure you will find the many benefits of solitude, just like me.

Meditation For Health And Happiness

Today, I would like to share with you on achieving health and happiness with the help of meditation. Before I picked up meditation some years ago, I always thought it is some kind of supernatural stuff, where one sits still and loses consciousness. Well, actually, meditation is a process where we take our attention and focus it inside the mind.

With our daily hectic pace and demands of modern life, many of us are feeling physically stressed out and mentally drained. We keep hearing folks complaining that there is just not enough time in the day to get everything done. All these stress and fatigue drive many of us unhappy, impatient and lost. Definitely all these stress and strain put a toll on our health too.

When I pick up meditation, I find that I have more time for yourself. You see, meditation calm your mind and you are more focused. When you are mentally tranquil, you are relaxed and you are in more control. You can get more things done. Just do a simple ten-minute breathing meditation and it can help you to overcome your daily stress and find some inner peace and balance in your life.

Do you know that meditation can help you to understand our own mind better. You learn how to transform our mind from negative to positive, or from confused to peaceful and also from unhappy to truly happy.

The aim of meditation is to make our mind calm and at peace. Once you are able to bring your mind to be peaceful, then you will be freed from worries and other mental distress. Only then you are able to achieve true happiness. Once you master the art of meditation, you would be able to bring your mind gradually to be more peaceful, and you will experience pure bliss.

Basically we all find it difficult to control our mind. If things go well, we are happy, but if they go otherwise, we become sad and disappointed. The thing is once we can have what we want, we hold on to them tightly. For instance owning a new car, finding a life partner, or getting a new highly paid job. But the fact is we cannot have everything we want forever, we will inevitably be separated from them. And this mental attachment, can only cause us pain. Once we do not get what we want, or if we lose something that we like, we become disappointed and angry.

We suffer from this mental attachment is because we are too closely involved in the external situation. With meditation, we can create an inner space and clarity that enables us to control our mind regardless of the external circumstances. We have developed this mental equilibrium, a balanced mind that is happy all the time, rather than an unbalanced mind that agitates between "having and "losing".

Once you have mastered the art of meditation, eventually you will be able to remove all those delusions from your mind, which are the causes of all your problems and suffering. Yes, with meditation, you can experience a permanent inner peace, known as “liberation” or “nirvana”.

After some practice, you can remain happy all the time, even in the most difficult situations. And ultimately a healthy life too.

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