How to Get More Energy easy ways

If you’re tired all the time, a change in what you eat (diet) or what you do all day (activity pattern) may be all you need to turn things around 180°.

You won’t be able to do everything on this list all the time — you’d tire yourself out trying to get more energy — but do try them all to see which ones work for you and your schedule. Add a few of these tips to your regular routine. Or mix them up to keep things interesting.

1. Change your socks for refreshment.

It’s an amazing trick. Bring a change of socks to work, and change your socks midway through the day (say, after lunch). You’ll be amazed at how much fresher you’ll feel. This trick is especially handy on days with lots of walking — like during a hike or family outing to the amusement park.

2. Rock out loud.

Whether you work alone or in a room with coworkers, a quick one-song rock out loud session is an effective way to beat back exhaustion.

In a cube farm? Get everyone to sing along! The key is to choose a song that everyone can sing along with. (I like Kokomo.) The energy boosting effect comes from bobbing your head and singing out loud. One song, 3 minutes. That’s a quick boost of adrenaline that lasts for a bit. You’ll be singing to yourself the rest of the never ending project delivery night.

3. Get rid of the stuffy nose.

If allergies have your sinuses blocked, you may be feeling more tired and cranky. An over-the-counter allergy medication should clear up your sinuses (and your mind).

4. Work with your body’s clock.

There is a natural ebb and flow of energy throughout the day. We start off sluggish after waking up, even after a solid 8 hours of sleep. Our energy peaks mid-morning, and it’s natural to want a siesta in the afternoon. We get a second spike of energy in the early evening, followed by our lowest energy point just before bedtime. Once you understand this natural rhythm of energy throughout the day, you can work on the important tasks during your peak hours and avoid early afternoon snoozefests (meetings).

5. Have a piece of chocolate.

Not too much, but if you’re going to have some candy, it might as well be chocolate. We get an endorphin buzz from chocolate (not to mention the energy boost from the slight bit of caffeine chocolate contains). Dark chocolate has more caffeine than milk chocolate.

An afternoon snack of yogurt, berries, and nuts will provide the boost of energy to carry you through the day. Photo by lepiaf.geo / Flickr

6. Have an afternoon power snack.

A small healthy snack that is low in sugar and has protein and/or fiber a couple hours after lunch helps you finish off the day strong. Some suggestions:

• mixed nuts
• nonfat yogurt
• apple and peanut butter
• frozen berrie smoothie
• trail mix
• granola bar

7. Hit up the water cooler for inconsequential banter.

A little midday gossip and random banter is a great pick-me-up for your tired mind. It works because it gets your mind on zero-stress thoughts for a while. The mental break for just a few minutes will revitalize you.

8. Eat lots of berries.

Especially berries that are blue, red, or purple. The color comes from anthocyanins, a powerful antioxidant, that boosts energy. Any kind of berry will contain tons.

All types of berries help fight fatigue and are delicious to boot! Photo by Zabowski / Flickr

9. Wear brighter colors.

This trick is related to the mood you project to people, and the reciprocating mood they project towards you. If you wear dark, somber colors, you project a dark, somber attitude, and people will respond to you with a somber attitude. If you wear bright, happy colors, you’ll get that attitude projected towards you, which will boost your own mood and energy levels.

10. Take a power nap.

But do it in your chair. Don’t lie down on the sofa or you won’t get back up. Keep it short: 5-10 minutes max. Any longer and it will have the opposite effect of knocking you out for the rest of the day.

how to get fat boady within one month

Getting fat is easy for most people; however, some people have a hard time gaining weight, especially if they have high metabolism or a chronic disease that makes weight gain difficult. Being too thin can be dangerous and could result in the risk of developing bone fractures, nutritional deficiencies, certain cancers, osteoporosis, erectile dysfunction and heart disease. Gaining weight fast is a balance between diet and exercise.

Diet

1. The simple trick to gaining weight involves taking more calories into the body than can be burned off. First, you need to figure out how many calories you need to eat per day to reach your ideal weight. Eating junk food is an easy way to gain weight, but junk food contains saturated and trans fats and is unhealthy for the body, increasing the risk for heart attack, high blood pressure and high cholesterol. A better way to gain weight is to eat healthy fats. Foods that contain healthy fats include avocados, seeds, nuts, salmon, trout, flaxseed, herring, mackerel, anchovies, sardines, fish oil supplements and olive oil. Protein is also essential to gain weight and increase muscle mass. Healthy choices in protein are chicken, turkey, beans, fish, legumes, seeds, peanut butter and nuts. Carbohydrates are also an essential ingredient in healthy weight gain because they provide energy. Healthy carbohydrates include whole grain bread, whole wheat pastas, potatoes, fruits and corn.

   Additional calories can be added to meals by drinking fruit juices, milkshakes or milk. Nutritional weight gain drinks include Ensure, which comes in a variety of flavors, and protein shakes.

   Eating many meals a day instead of just three is another strategy. The idea is to eat about five to six meals throughout the day. The meals should all be nutritious and contain carbohydrates, fats and protein.

Exercise

2. Exercise plays an integral part in weight gain. Avoid doing heavy cardiovascular exercise, and focus instead on weightlifting. Weightlifting burns calories, but it increases muscle mass—and muscle weighs more than fat. Resistance training two to three times a week on a bicycle, stair stepper or elliptical machine can also help you build muscle and increase weight.

how to get fair Skin Practically

Ever wished your skin was a little fairer? This does not just apply to Caucasians, but also women with naturally dark complexions, who simply want a ‘paler’ or ‘untanned’ version of their God-given skin tone.

Step 1

Stay out of the sun. This cannot be stressed enough. Most of the normal darkening and discoloration of your skin is caused by the sun. Or at least use a high SPF sunblock with a minimum SPF of 30. Most dermatologists agree an SPF 15 is not sufficient anymore. Dangerous UVA and UVB rays are still reaching your skin. You want 98% or more of the sun’s rays to be blocked.

Step 2

Wear a hat when outside. Especially in the summer. There are so many fashionable hats these days, you can also be a trend-setter while you are protecting your skin.

Try using any or a combination of these chemicals at least 3-4 times a week on your skin: Glycolic acid, retinal and even salicylic acid. They are all chemicals which naturally even out discoloration. The Gold Standard of lightening skin is Hydroquinone. It can be found in many over-the-counter cosmetic products in 2% or less. Be prepared to wait 4-6 weeks for improvement. Rarely, some people find a darkening of their skin. This is mostly an abnormal reaction that happens to people with darker skin. Obviously, if this happens discontinue using the product and consult a dermatologist.

Step 3

Think about your skin like a painting. You want to make your skin appear lighter, so a good rule-of-thumb is to wear clothes that are darker than your skin tone. Wearing too many whites, peaches, and beige clothes will only make your skin appear darker in contrast. Go for bold, bright colors that flatter you.

Tips

For women, try wearing dark lipstick and/or eye colors that will contrast with your skin. Stick to one feature on your face ( the eyes or the lips ) so as not to look overdone and clown-like.
When choosing a sunblock, try to find one with a mineral block such as Zinc Oxide or Titanium Dioxide. Not only are these broad-spectrum blocks, they naturally add a slight whitish tinge most people do not like. But since you are trying to appear paler, this is exactly what you want! If it goes on TOO whitish, just mix a little with your foundation to even out the color.

Warnings

Never use concentrations of hydroquinone higher than 2% without consulting a doctor. You risk adverse reactions and possible damage to your skin.
Never use household bleach, hair bleach or lemon juice on your skin thinking you can lighten your skin. These will not work, as they are not designed to lighten the melanin in your skin. Lemon juice will simply irritate and dry out your skin.

Electrical Safty and you

Electricity can kill. Each year about 1000 accidents at work involving electric shock or burns are reported to the Health and Safety Executive (HSE).

Around 30 of these are fatal. Most of these fatalities arise from contact with overhead or underground power cables. Even non-fatal shocks can cause severe and permanent injury.

Shocks from faulty equipment may lead to falls from ladders, scaffolds or other work platforms. Those using electricity may not be the only ones at risk: poor electrical installations and faulty electrical appliances can lead to fires which may also cause death or injury to others. Most of these accidents can be avoided by careful planning and straightforward precautions.

This leaflet outlines basic measures to help you control the risks from your use of electricity at work. More detailed guidance for particular industries or subjects is listed on pages 6 – 8. If in doubt about safety matters or your legal responsibilities, contact your local inspector of health and safety. The telephone number of your local HSE office will be in the phone book under Health and Safety Executive.

For premises inspected by local authorities the contact point is likely to be the environmental health department at your local council.

What You Should Know About H1N1 (Swine Flu)

What You Can do to Protect Yourself

2009 H1N1 flu (sometimes called “swine flu”) is a new influenza virus causing illness in people. This new virus was first detected in people in the United States in April 2009. On June 11, 2009, the World Health Organization (WHO) raised the worldwide pandemic alert level to Phase 6 in response to the ongoing global spread of the novel influenza A (H1N1) virus. A Phase 6 designation indicates that a global pandemic is underway. WHO’s decision to raise the pandemic alert level to Phase 6 is a reflection of the spread of the virus, not the severity of illness caused by the virus.

It’s uncertain at this time how serious or severe this 2009 H1N1 pandemic will be in terms of how many people infected will develop serious complications or die from 2009 H1N1 infection. Experience with this virus so far is limited and influenza is unpredictable. While the Centers for Disease Control and Prevention (CDC) is taking action to control the outbreak, communities, businesses, places of worship, schools, and individuals can also take steps to slow the spread. 2009 H1N1 flu spreads when sick people cough or sneeze flu germs onto others or onto surfaces that someone else may touch. Whether you’re at home, work, school, or running daily errands, you can help prevent the flu by washing your hands often with soap and water and avoiding contact with sick people. Sometimes you won’t have access to running water, so you might want to carry hand sanitizer that contains at least 60 percent alcohol. If you can, it’s best to use soap and water because hand sanitizer doesn’t remove soil and other material that might be on your hands. The symptoms are similar to the symptoms of seasonal flu and include fever, cough, sore throat, body aches, headache, chills, or fatigue. Some people with 2009 H1N1 flu have also reported diarrhea or vomiting. Severe illness, including pneumonia or respiratory failure, as well as death, can occur. Like seasonal flu, 2009 H1N1 flu may worsen underlying chronic medical conditions.

If you live in an area where 2009 H1N1 flu infections have been reported, and if you become ill with flu-like symptoms you may want to contact your health care provider, particularly if you’re worried about your symptoms. Your health care provider will determine whether treatment is recommended. If you become ill and experience any of the following warning signs, get emergency medical care. In children, emergency warning signs that need urgent medical attention include: fast breathing or trouble breathing, bluish skin color, not drinking enough fluids, not waking up or not interacting with others, being so irritable that the child does not want to be held, fever with a rash, or flu-like symptoms that improve but then return with fever or worse cough. In adults, emergency warning signs that need urgent medical attention include: difficulty breathing or shortness of breath, pain or pressure in the chest or abdomen, sudden dizziness, confusion, or severe or persistent vomiting. People with 2009 H1N1 flu can infect others and could be contagious as long as they are symptomatic, and possibly for up to seven days following the onset of illness. Children, especially younger children, might potentially be contagious for longer periods. Fortunately, there are medicines available to treat 2009 H1N1 flu. Antiviral drugs are prescription medicines, such as pills, liquids, or an inhaler that fight against the flu by keeping flu viruses from reproducing in your body. If you get sick, antiviral drugs can make your illness milder and can make you feel better faster. They may also prevent serious flu complications. For treatment, antiviral drugs work best if started within two days of the beginning of symptoms. CDC recommends the use of oseltamivir, which is also called Tamiflu®, or zanamivir, which is also called Relenza®, for the treatment or prevention of infection with these 2009 H1N1 flu viruses. If you’re diagnosed with 2009 H1N1 flu, it’s important to stay away from others. Stay home from work or school to keep from spreading the virus for 7 days after your symptoms begin or until you have been symptom-free for 24 hours, whichever is longer. CDC also recommends that you cover your mouth and nose with a tissue when you cough or sneeze. Put your used tissues in the trash.

For up to date information on 2009 H1N1 flu, please visit www.cdc.gov/h1n1flu or call 1-800-CDCINFO,
that’s 1-800-232-4636.

6 Amazing Benefits of Six Pack Abs

6 Amazing Benefits of Six Pack Abs

A lot of people tell themselves, “I want six pack abs!” Everyone wishes for Washboard abs, but not everyone knows that with toned abdominal musclescomes many other benefits. The strength of your mid-section does more than just determine how you will look in a bathing suit.

If you perform endless crunches and other stomach exercise in hopes of gaining the perfect, flat tummy, you should know what else you will be gaining.

1. Defined Waist

When your mid-section is not toned and you are carrying extra tummy weight, you can lose the definition of your waist. Your curves might disappear and you might feel lumpy. Or, your mid-section might become the biggest part of your body.

You might find it difficult to find clothes that fit well and look attractive, and your self image could plummet. With a regular stomach exercise routine, you could be on the road to a flatter, toned tummy and a well-defined waist.

2. Better Posture

When your tummy is flabby, your posture follows the same rule. If your stomach area is flabby, you will most likely have poor posture. Your shoulders might hunch over and you might find it difficult to do anything but slouch when you sit.

When you strengthen your abdominal muscles through stomach exercise, you will find it easier to sit up straight. Your strong mid-section will provide stability for your body and you will find yourself standing straighter.

Not only will you find it easier to stand straighter, but your body will naturally stand straighter. With a straighter posture, you will appear taller, you will look more confident, and your clothes will hang on your body more attractively,

3. Better Digestion

When you have poor posture due to undefined abdominal muscles, your digestive tract can become compressed and aggravated. Food and waste might have a harder time navigating your digestive tract.

When you perform regular stomach exercise and strengthen your abdominal muscles, your posture improves. With improved posture, your digestive tract is more likely to be situated as intended, and your food and waste will move through your digestive tract much easier.

4. Relieve Lower Back Pain

If you suffer from lower back pain, strengthening your abdominal muscles with stomach exercise may improve your condition. When your abdominal muscles are weak, your lower back must work harder to support your upper body.

Stomach exercise will help create strong abdominal muscles that will help your back support your upper body. When your abs and back muscles are able to work together, a portion of the load is taken away from your lower back.

5. Move Easier

Do you have problems getting up out of a chair? Is it difficult to pick upyour toddler? Do you find it hard to get out of bed?

Your weak abdominal muscles might be the reason. We use our abdominal muscles for a wide variety of movements that we use every day. If your abdominal muscles are weak, your might find it difficult to move around and perform regular daily activities.

Strengthen your abdominal muscles with stomach exercise and you will find it easier to get around.

6. Increased Self Image

Let’s face it. When you look better, and move better, you feel better about yourself. When you put on extra pounds and let your body go, your self image can plummet.

Exercise, in general, can increase your energy level and melt extra pounds. If you dedicate yourself to feeling and looking better, you can drastically improve the way you look at your life. Stomach exercise to tone your abdominal muscles, along with a regular cardiovascular exercise routine, can boost your energy, change the way you look, and help boost your self image.