Sticking to Your New Years Resolutions for 2008

Are you one of those people who sets life changing New Years resolutions at the start of the year, but by February they are pretty much forgotten? Most gyms see a huge spike in users at the start of the year, filled with the "new year wannabe's". Some become so overcrowded that its hard to get a work out in. Most of the regulars will tell you though, "Just stick with it through February, and things will be back to normal." Here's how to make sure your New Year resolutions stick for the whole year.

Set Your Goals

By this time next year, what do you want to be able to say you've accomplished? Whether it's fitness goals, improving your finances, or work and career goals, you should have a clear vision of where you would like to be. Though your goals have to realistic and achievable, that doesn't mean you can't have high aspirations.

Create a Plan

Many people state their resolutions on the New Year, but their goals never go any further than that. Many goals fall flat without a clear plan to accomplish them. Your plan is just the list of steps that need to be taken to complete your goal. Your plan is your To Do list, sorted by priority.

Rather than trying to remember your to do's in your head, you should write them down where you'll see them often. Or you can use tools such as Microsoft Outlook, Mozilla Sunbird, or Remember the Milk. These let you make task lists, set deadlines, and get reminders.

Allocate Time

You've got your list of what you need to do, now you have to make time to do them. Many of us already lead busy lives, so you may have to reorganize your schedule for the things you want to accomplish. Marking them on a calendar and setting deadlines are a good way to give priority to our big goals. Set aside blocks of time in your weekly schedule strictly to accomplish your to do list.

Review and Adjust

Another thing to mark on your calendar are regular times to review your goals. These are regular intervals to check on your progress. This can be any period of time your schedule allows, but at least once a week should be minimum. Sometimes you may have to reevaluate your goals or add steps to your plan. At other times you may find your goal was reached much sooner than you expected. Then you can add new, even higher goals! The key is to make sure you are sticking to your goals and continuing to make forward progress.

So by setting goals, planning steps to your goals, setting aside time for your goals, and tracking your progress, you will be able to make your New Year resolutions become a reality. After a few months, instead of just being a dream you haven't come any closer to than you were on January 1st, your resolutions will be in progress or accomplished. How will it feel at the start of 2009 if you can look back and know you accomplished all your goals for the past year? Will you feel empowered for even bigger and better things?

Knock Out The Common Cold (Naturally)

First the bad news. There is no cure for a cold. Colds are caused by a great number of viruses and those viruses are always changing and mutating. Your immune system can adapt, and perhaps medicines can adapt, but the viruses will change and continue to infect people. There is good news, however. You can do a lot to feel better and speed your recovery.

Prevention

Remember that old saying, "An ounce of prevention is worth a pound of cure." The best treatment for a cold is not getting one in the first place. Most colds are spread from coming in physical contact with sick people or surfaces they have handled. It is very important to wash your hands frequently, especially after being in public places, handling money, or being around someone who is sick. If possible keep a disinfectant cleanser handy to wipe down surfaces.

Boost Immunity

Your immune system is what determines how often you get sick and for how long, so keep it strong with regular exercise and good nutrition. Vitamins and minerals have a direct impact on how your immune system functions, so taking a good supplement can only help. There are also supplements you can take to charge up your immune system.

Astragalus: Astragalus is a herb long used in traditional Chinese medicine to boost the immune system. Studies have shown that Astragalus has antiviral, anti-inflammatory, and diuretic effects, all which can help relieve a cold. Astragalus has no major side effects, so it can be taken on a regular basis. You should still consult a physician if you are taking any other medications, to avoid any negative interactions.

Mushrooms: Besides fighting cancer and protecting the heart, the shiitake mushroom has been shown to have potent antiviral effects. It contains a substance called Lentinan that strengthens the immune system and helps overcome cold and flu viruses. Many types of mushrooms are nutrition powerhouses and should be eaten several times a week. They can be eaten in either fresh or dried form.

Garlic: Garlic is practically famous for its health benefits. Garlic has sulphur containing compounds that are antiviral, antibiotic, and anti-parasitic. It has been used for centuries to relieve sickness and disease. Eating a clove of chopped garlic everyday has numerous health benefits, including warding off colds and flu. For those worried about the garlic smell there are odorless capsules, though they are not considered as potent as fresh garlic.

I'm Sick. Now What?

Stay Fluid: One of the most important things to do when you have a cold is to stay hydrated. Drink a lot of water, juice, herbal tea, broth, etc. to get at least your recommended eight ounces at eight times a day. A little more than that could be helpful. Avoid alcohol and caffeine which can actually dehydrate you more.

Rest: Many people don't take the time to slow down and let their body recuperate when they are sick. For many it's hard to take the time off from work and other responsibilities when they feel under the weather. However, your immune system really kicks into high gear when you slow down on your physical and mental labors. Often you can knock out a cold just by getting extra sleep when you first feel symptoms. Another point to consider is that when your at home resting, your less likely to spread your illness to others.

Garlic Again: Just remember, fresh is considered more potent than capsules, and cooking can destroy some of the illness fighting compounds contained in the garlic. Up your dosage to three or four cloves a day while you feel sick. If you're really concerned about the odor, remember your supposed to be at home getting rest anyway.

Ginger: The Gingerol compounds in the spice Ginger are excellent for reducing inflammation, helping ease congested airways. It can also help expel nasty phlegm from lungs and sinuses to reduce coughing. It also has a warming effect that can help sweat out a cold and prevent chills.

Drink a little ginger tea during the day for some cold relief. Peel and chop a two inch piece of ginger and bring it to a boil in two cups of water. Reduce the heat and simmer for about 20 minutes. Strain and add honey and lemon juice to taste. The honey and lemon can also ease a sore throat.

Chicken Soup: The old standby recommended for ages.When you're not feeling well, a bowl of hot chicken soup just makes you feel better mentally. Yet there is some evidence that chicken soup helps you physically as well. Apparently it can slow down white blood cells that increase mucous in the lungs and nasal passages. It's also likely the steam can help clear your stuffy nose.

Humidity and Eucalyptus: During the colder months people tend to stay indoors more. Dry indoor air added to more people in close proximity for longer equals an environment where cold viruses thrive. Use a humidifier to keep moisture in the air, as well as helping breathing congestion. Just remember to clean it often, to prevent the spread of mold, mildew, and bacteria.

For an extra boost, try adding eucalyptus oil to your steam. Inhaling the oil is very effective against colds, flu, bronchitis, and congestion. It has such powerful anti-bacterial and anti-viral properties that it can destroy some airborne infections, keeping others from getting sick. Just remember, while breathing it is ok, never eat or drink eucalyptus or its oil. It can be toxic, especially to children.

By taking all of these tips you should be able to put together a good regimen to start feeling better quickly. Though there is no actual cure for the cold virus, you can do a lot to increase your resistance to getting the bug. If you do get one, these tips can often greatly reduce the duration and severity of your symptoms. Hopefully, you become one of those people who can say "I rarely get sick". Let me know of any other great remedies that you use stay well.

Smoking Quit Day

This post is for helping those who have decided to quit smoking. I am not going to echo all the sources and research that reveal the dangers of smoking. If you still need proof of that then read the label on your pack. This post is for those who have already decided to make a positive change in their lives. Hopefully it will be a battle strategy for taking back control of your own body and life.

Prepare for withdrawal

Many people are not comfortable thinking of themselves as being addicted. You have to accept that if you are more comfortable smoking than not then you have an addiction. With an addiction comes a withdrawal effect that is real and very powerful, both physically and psychologically.  Your body can go through withdrawal for 2 or 3 days after your last cigarette up to a few weeks. However, don't let this discourage you, as the physically uncomfortable feelings usually pass a lot sooner then the mental habits that must be undone.

The best way to deal with withdrawal is to get through it as quickly as possible. This means not using nicotine replacements to quit gradually. These products may benefit you in the short term, since you are not taking in other toxins through your lungs along with the nicotine, but meanwhile you are still using that nicotine. Your body can't fully withdraw from the addiction. Many sources say otherwise, but if you talk to many people who quit and never went back, a great number will say they just stopped one day. So choose your day to quit, and try to never smoke again.

Triggers

For several days before you quit, write down where and when you smoke. Notice any patterns you have. What triggers you to want to smoke?  Do you have to smoke first thing when you wake up in the morning? Is it right after you eat, while your having a drink to unwind, after sex, or even sitting watching television. The more precise you are in pinpointing these triggers, the easier it will be to disrupt them.

One of the biggest triggers for many people is simply stress. Nicotine can have a depressant effect on the body. Whenever the fight or flight response starts, many people use nicotine to calm themselves. Life will always have stress in some form, so it's important learn other ways of dealing with it. One of the best ways is a good exercise program. Others are breath control and relaxation techniques which I plan to post on in the future.

Avoiding Triggers

The day before you quit, get rid of any cigarettes and ash trays. Clean out the car of old butts and empty packages. These things can be triggers. Try to stay busy for several days, to help keep  your mind off smoking. Avoid alcohol,which can often trigger the urge to smoke. Don't follow your smoking friends outside. Eat a healthy snack instead of going on a smoke break. Spend time in public places where you can't smoke. Get support from nonsmokers, especially health professionals, people who have successfully quit, and family. Eat a good diet. Good nutrition is crucial during quit time, both to cleanse the body and to prevent weight gain.

Begin to make an effort to disrupt your trigger situations. Review the list you made if you need to. If you usually smoke at a certain time, go do something else instead. If a certain place or activity is a trigger, try to avoid it until the smoking cravings have past. If it can't be avoided, try to find some activity to keep you occupied until the situation is over.

Focus on Success

It may not seem like it when you first start, but the need to smoke will pass. Always remember that a great many people have gone through the same battle you are going through and were successful. Keep in mind the benefits of what you are doing. You'll probably be extending your life, getting sick less often, and gaining more energy. If you have a set back, don't beat yourself up over it. Note what triggered your slip and start again. Make up your mind to do it and make it a life goal. You may be surprised at how soon you'll be able to say "I don't smoke" and mean it.

Beginner Weight Routine

This is a basic bodybuilding routine for beginners that promotes strength and growth for the entire body. It hits all the major muscle groups to get the body acclimated to weight lifting,but doesn't use a high number of sets so the body can recover between workouts. It can be done at home with a weight set, bench, and a squat attachment or squat rack.

Monday, Wednesday, Friday

Exercise	Sets	Reps
Bench Press	3	10-12
Bent Row	3	10-12
Military Press	3	10-12
Squat	3	10-12
Calf Raise	3	15-20
Chair Dips	3	12-15
Barbell Curls	3	10-12
Crunches	3	20-25

In order to see good results you must remember proper nutrition and rest. Consider eating four or five smaller meals focusing on lean protein, a complex carbohydrate, and vegetables or fruit. Drink plenty of water, and make sure you get at least your eight hours of sleep in twenty four. Remember this is just a beginning routine, but you may surprised how soon you begin to see results.

More Benefits from Red Wine

Of the many pleasures in life, beer is one of my favorites. There is nothing like sipping on a tall, cold one while watching the game or a fight. I spent about five years living in Germany where I got to love the good stuff, and though I'd drink wine occasionally, beer has always been my adult beverage of choice.

Lately I've been making a switch to the wine, mostly for the health benefits. Though some evidence suggests that a couple of beers a day may have benefits, there is a massive amount of study showing wine in moderation is healthy.

Its well known that a substance called resveratrol found in red wine can help prevent blood clots, thereby reducing the risks of heart attack and stroke. Resveratrol has also been shown to stop the growth and spread of some cancers. Recently,Harvard Medical School issued a press release about how red wine is very effective against prostate cancer in men. Resveratrol and saponin, another compound in red wine, have been shown to reduce LDL cholesterol.

To me this is all good news. A lot of wines are very good once you get used to the change in style. Though wine may not carry the machismo of a six pack, you can pretend to be sophisticated amongst your "down it and burp" friends. You just have to sample until you find some you like, which is actually not a bad past time and can turn into a hobby. If you also happen to outlive all the hardcore tough guys who think wine is soft, well... who's macho then.

Healthy Greek Style Spinach

Spinach can taste delicious, and many who didn't care for spinach when young love this recipe. Since spinach is high in vitamins A, C, E, and K and rich source of antioxidants, we should all include it in our diets. Add a little garlic and olive oil and you have a super healthy dish.

Ingrediants:

• 4 cloves of garlic, minced
• 3 Tbsp. extra virgin olive oil
• 1 lb. fresh spinach leaves
• 3 oz. Feta cheese
• juice of half a lemon
• salt and pepper to taste

Wash the spinach leaves in cold water and drain excess water.Heat the olive oil in a large saute pan until hot and then add the garlic. Cook the garlic 1 to 2 minutes until golden (not dark) brown. Add the spinach and stir in with the olive oil and garlic. Sometimes the leaves may be too bulky to fit the pan, so let them cook a couple of minutes until the leaves wilt some and you can add more. When all the leaves are in the pan stir in the lemon juice and cook until all the leaves are wilted and most water from the leaves is gone. Remove from heat, stir in the Feta cheese, salt, and pepper, Serve hot.

Getting Healthy: The Road Starts Here

Disease Prevention

We've all heard the reports about how we Westerners tend to lead a lifestyle that can be excessive and at the same time sedentary. In other words, we eat too much of the wrong foods and at the same time sit on our butts too much. Over time these are the things that are killing us. According to the Centers for Disease Control and Prevention:

Chronic diseases—such as heart disease, cancer, and diabetes—are the leading causes of death and disability in the United States. These diseases account for 7 of every 10 deaths and affect the quality of life of 90 million Americans.

As most sources agree, these diseases are usually the most preventable. Even when it isn't killing us right now, this lifestyle is aging us faster. Many of us have reached (or past) the point in our lives when we notice the signs that our age is jumping up and down on us while we sleep. Didn't you ever wonder why it's harder to get up in the morning, and about those dark circles under your eyes? For me it was time to fight back. The question was how do you recover some of that energy and vitality of youth? After a lot of research in books, online, and from people who seem to be very fit, I've come to the conclusion that it really all goes back to the basics. A lifestyle of good nutrition, exercise, proper rest, and healthy habits is the best way to fight the clock.

Nutrition

Good nutrition lowers your risk of getting many of the chronic diseases, including diabetes, osteoporosis, some cancers, strokes, and heart disease. Even though I consider myself a very long way from "obese" I began noticing I was getting a little soft around the waistline. I know this happens naturally as we age, but, you see I'm just not ready to go there yet. I still want to be able to define myself in the "athletic" category. Even further, how can one know when the health risks begin to become a factor? The National Heart Lung and Blood Institute says:

The more body fat that you carry around and the more you weigh, the more likely you are to develop heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.

Even those who are not considered obese (too much body fat) can still be nutritionally deficient in other areas. Of course, If you wish to remain lean and trim, and possibly expand your life span, you have to make a long term lifestyle choice.

Exercise

Exercise is associated with reduced risks for many causes of death, especially for cardiovascular disease. Most of the same risks that are reduced by good nutrition are further reduced by regular exercise, especially heart attack, diabetes, and high blood pressure. Of course exercise has a great influence on body fat and the health risks associated with it, by helping to burn off those excess calories. Exercise improves blood circulation and cholesterol levels. At the same time you get the benefits of stronger muscles, more limber joints, denser bones, and a better overall appearance and self image. Besides the health benefits, who doesn't want to look good next to the pool.

Rest

Though it is often overlooked as a factor of good health, proper rest is just as important as the other components. This includes sleep and relaxation to reduce stress. Sleep is the time of growth and repair for the body, and is essential to getting the full benefits of nutrition and exercise. Many of us maintain such busy schedules that we are too wound up when it's time to sleep, or feel like zombies when we should be active. Yet it is important that we adjust our lifestyles so that we get the proper amount of rest to let those nutrients clean and repair our bodies and to recover from those workouts. We should also take time to do things we like just for the fun of it to help fight the effects of stress.

Transition

Trust me, most of those things we enjoy that are not good for us will not seem as important when your health is gone. Many people feel they don't have the time for a healthy lifestyle, but if you scrutinize your schedule you may find that some of the time you spend doing unhealthy things could be rerouted to healthier activities. Pull yourself away from the TV to get some exercise. Turn it off (yes, it turns off) if that's what you need for a good nights' sleep. That time spent driving to and sitting in the drive thru line could be spent chopping some vegetables for a healthy meal. Cook some extra meals on your time off and freeze them for when your too busy. Invest a few dollars into storage containers and take healthy food with you to work. In fact, learning to cook healthy meals can be a fun, stress relieving activity in itself.

A healthy lifestyle is not difficult when we put our minds to it. It just comes down to changing our priorities and making better choices.There are countless opportunities to make healthy choices, it only takes the will and focus to make those choices. Just remember nutrition, exercise, and rest are some of the major factors in greatly reducing your risk of getting many chronic diseases, and slowing down the biological clock. Eat well to live longer, exercise to live stronger, and get some rest to feel better and happier.