Healthy Living

Five Secrets to Weight Loss

2011-09-12T13:45:00.001+07:00

by: Margaret Paul, Ph.D.

Weight loss - such a "big" topic! Every month another book or program is out by another expert on weight loss. Everyone wants to know the secret to losing weight.

Weight used to be a major issue for me. Losing weight was never out of my thoughts, and I can't tell you how many different diets, pills and programs I tried until I discovered some "secrets" that have worked for me for many years now.

1. Learn to discern which part of you determines what and when you eat, as well as how much you eat.

We all have a wounded part of ourselves that uses various addictions as ways to deal with feelings of loneliness, heartbreak, grief, aloneness, helplessness, anxiety, depression, fear and anger. Some people may use alcohol, drugs, spending, TV, gambling, sex, and so on to avoid their pain, while others use food. Food works to pacify painful feelings for the moment, but in the long run all addictions backfire and create the very pain you are trying to avoid. You will keep choosing addictive behavior as a way of managing pain until you learn how to manage it in loving ways. Learning to lovingly manage painful feelings is essential to be able to lose and maintain your weight.

The part of you that is capable of managing painful feelings in healthy ways and making healthy choices is the loving Adult. The loving Adult is the part of us that has a deep desire to learn about and take loving action in our own behalf. Developing a loving Adult, through the practice of Inner Bonding, is a major aspect in creating health and wellbeing, as well as in losing weight and maintaining a healthy weight.

2. Learn to connect with a spiritual source of wisdom, strength, love and guidance.

The loving Adult is that part of us that is connected with a spiritual source of guidance rather than being governed by the mind. The mind, being programmed from childhood, is the home of the wounded self. You are being a loving Adult at those moments when you choose to be guided by a source of wisdom beyond your mind. This source will always guide you toward your highest good. You just need to learn to open and listen, which happens as you practice Inner Bonding.

3. Change your focus from losing weight to achieving great health.

I grew up as a sickly child and I was a sickly young adult. I hated being sick and never having energy to do all the things I wanted to do. So I decided to learn about what creates great health. First I read tons of books on nutrition and became convinced that I needed to switch to organic foods. That was quite a challenge in 1961! There was one coop health food store that I had to follow around Los Angeles because it kept moving locations. But it was worth it! My rule of thumb now is - if they didn't eat it 200 years ago, then I won't eat it now. This cuts out most packaged and processed foods and leaves natural, organic food.

4. Learn to read your body signals regarding what feels good to your body and what feels bad.

I no longer read about all the different diets because I've learned to tune into MY body so that I know exactly what my body needs for great health. Since my body needs different things than your body, no single food plan will work for everyone. Your job is to learn to tune into what gives you energy and what robs you of energy, and what foods create calmness and which ones create agitation. Once I learned what my body needs for great health, I lost weight and kept it off easily.

5. Find a form of exercise that you enjoy and that you can do at least five times a week.

I discovered that I love to walk in nature, so I take a fast half-hour walk every day. You need to discover what you love to do, even if you have physical limitations or chronic illness. It is very likely that you will not only lose weight, but will also move into more physical and emotional health and well-being if you embrace these "secrets". Once you have developed a powerful loving inner Adult through your Inner Bonding practice, you will be able to lose weight. If you really want to lose weight, there is a way!

7 Magical Foods For Healthy Women

2011-09-09T18:00:00.000+07:00

By Marina Janakievska

Eating varied food is very crucial for both genders, but science shows that for women, there are several special foods that could provide that extra edge that they need. It’s about foods that could help protect from different diseases like osteoporosis, heart disease, breast cancer… Start playing these "cooking games" in you kitchen, and improve you health.

Examinations show that foods rich with lycopene may play a role in avoiding breast and cervical cancers. Tomatoes belong to this group, but the studies show that the protection comes from a way of eating rich in vegetables generally.

Flaxseed is a plant based on omega 3 fats, fibre, and lignans - disease-fighting compounds. The studies show that flaxseed can reduce hot flashes, and also can lower "bad" cholesterol and triglycerides.

Some people use kale in their diet, but some don’t have that habit. It’s good to know that this vegetable has so many good things. Lutein and zeazanthin are antioxidants that protect the eyes, but also there is a day's worth amount of vitamin C and a great amount of vitamin K - a potent bone builder that activates bone proteins needed to prevent osteoporosis.

Salmon is so rich in omega 3 fats and offers a few unique benefits for women. Oils in this kind of fatty fishes could help post-partum depression, especially if you take in during the third trimester. If you are in your forties and beyond, estrogens levels begin to decrease. Eating fatty fish can help keep the ticker healthy and protects from heart disease as well. The right dose will be two servings of salmon, or other fatty fish, per week.

Cranberry juice is recommended when it comes to treating women's urinary tract infections. It is acidic and has a lot of vitamin C, but in this case antioxidants called proanthocyanins are main actors. They prevent bacteria from adhering to the walls of the bladder where they can multiply and cause, or intensify an infection.

Drinking yogurt is good but Greek yogurt has double the protein of most yogurts and far less sugar. The examinations show that eating higher levels of protein (30 percent of calories) helps women with weight loss, muscle maintenance, and promotes healthier aging.

Consuming walnuts can fight breast cancer and osteoporosis. According to some studies just two ounces of walnuts per day could help delay development of breast cancer and slow tumour growth. Walnuts are rich with antioxidants called phytosterols, already known cancer fighters but here are also the omega 3 fats. Another study shows that diets rich in this same plant are adept at preventing excessive bone turnover which keeps bones strong and healthy.

Redundancy - Is it a Blessing in Disguise?

2011-09-09T14:00:00.000+07:00

By Giuseppe Saieva

Redundancy and the emotional turmoil of such a life changing event is one that many gurus, life coaches and other 'experts' have written about and tried to identify advice and solutions to those affected. In far too many cases these 'experts' have no personal experience of redundancy which can make their advice seem rather hollow or even patronising.

During the last couple of years nearly everyone will have been affected by the impact of redundancy in one form or another. It may be a friend of relative having being made redundant, the possible threat of redundancy or being made redundant themselves. Which ever situation it may be the emotional effects will be the hardest to deal with and the aftermath can be devastating.

I was made redundant in September 2009 and I want to share my story with you to show that it does not have to be the end of the world.

This recession has been like no other. In previous years redundancy only seemed to affect a small section of the workforce putting the rest of us in a perceived comfort zone. I was a manager with good degrees, qualifications and experience so I thought that I would never be out of work. This is what most people in my position thought. However, this time redundancy has hit every corner of society and the indiscriminate way that people have lost their jobs literally overnight has sent shock waves through society. We now know that no one can bury their heads in the sand and ignore the possibility of losing their job.

I know that despite your friends and family supporting you and giving you advice, no one really understands unless they have gone through it themselves. I gained the greatest comfort and sense of relief the first time I sat in a room with like-minded professionals who had been through the same experience. Their stories and emotions were identical to mine and for the first time I did not feel alone. They could relate to my feelings and never sat there in judgement. I got only support and advice from them that lifted my spirits. Where I had become insular and did not want to talk about it to my friends and family, I was now able to talk to a group of strangers.

When you are first given your redundancy notice, the hardest thing is to keep your emotions in check and keep a level head. Your first reaction is total shock followed soon after by anger and then panic sets in. Panic mainly focuses on how you will pay your bills and meet your financial commitments.

Soon after you start to feel ashamed and embarrassed that somehow this is your fault and you wonder how you are going to hold your head up high in public. Your temper can become short and you get fed up of people saying things like 'it's the job that is redundant not you' or 'don't worry you will find something else'.

I have been through all this and my own piece of advice is to take yourself away from all these emotions, people and other distractions and find somewhere you can think with a clear mind. This may be the first time in your working life that you have had the chance to reflect on your career and life. Grab the opportunity to refocus as it may be your only chance.

Ask yourself a few simple questions:

1. What do I want in life?
2. What makes me happy?
3. What would be my ideal job or working environment?
4. What is really important to me?
5. I have 'X' number of years in my working life. How do I want to spend them?
6. Is money a real motivator to me or is there something else that drives me?
7. Do I need the big house, expensive car, or other material things? Do they really make me happy?
8. Do I want to work away from home and family every week?
9. Do I want to be part of the rat race and the daily commute?
10. What would be my ideal lifestyle?

These are a range of questions I asked myself and there are many more. However, you must remember that the important thing is to answer them for YOU. Don't come up with answers that you think your wife/husband, parents, friends etc would want to hear. This is your life and your situation - be true to yourself.

Once you have answered all these questions you have an opportunity to make them happen and change your life. Go for it and don't look back. You ultimately have two choices:

1. You change your life and put in place all the things that make you truly happy and fulfilled.

2. You go back into the same old job and lifestyle that never really made your happy.

Grasp life by the scruff of the neck. It may not be easy and the road will take a number of twists and turns but ultimately the reward will make it worth while.

Benefits of a Healthy Lifestyle

2011-09-09T11:14:00.001+07:00

By Mohammad Samsulanam

Most people start their new year with goals to get in shape and maintain a healthy lifestyle. Unfortunately, similar to most resolutions when you are trying to maintain healthier habits, this might only last for a few weeks or months and then it’s back to the old ways. The following are some of the benefits of a healthy lifestyle that will help to motivate you to stay track.

To begin with, you can learn how to enjoy delicious meals again. At times, most people spend a lot of time just eating the fast food meals and will completely forget how real food taste. You can restore your taste buds with fresh vegetables and fruits, olive oil, herbs and spices and so on.

When you are not exercising and eating the right food, you will feel guilty all the time. But, if you are maintaining a healthier lifestyle this will remove all the guilt feelings.

You will definitely love the fact that you are able to shop for a pair of jeans or dress that you are wanted to wear for the longest while. This is because when you are in good shape and you are maintaining a healthy lifestyle, your clothes will start to fit much better.

Drinking a lot of water and eating fresh food items will enhance your skin tone. When you have healthy, moist skin because of proper nutrition this will prevent you from having creased or wrinkled skin. A good nutrition also indicates stronger and healthier nails and hair.

When you are overweight or obese, most of the stares will not be positive. But, when you feel and look good, this will result in the kind of stares that can make you proud.

If you are living healthier lifestyle, this will mean fewer visits to the doctor, lower premiums for health insurance and less need for prescription drugs.

A healthier lifestyle will improve your chances of seeing your children grow up to give your grandkids. Besides that, you will get to grow older without much health problems. If you are exercising and eating right, this will help you to age gracefully, stay healthy for a longer time period and suffer from little or no problems related to old age.

Overall, when can enjoy some of the benefits of a healthy lifestyle this will improve your quality of life. This means that you are lighter in weight and will feel better to do some of the things that will enable you to enjoy life. Whether you love to visit amusement parks, enjoy scuba diving, traveling or just your regular task at home, when you are in excellent health it will be easy to do anything you want...

Being Alone May Kill You

2011-09-08T13:59:00.003+07:00

By Nick Klopper

Loneliness is way too common. It is experienced by people of all places and of all ages, from people young and old.

As those who have felt the twinge of pain of loneliness understands, it isn't fun. What most people do not know, however, is that being alone also has serious and wide ranging health consequences. In fact, one landmark study found that being alone can even be fatal.

The study went like this: several thousand people completed a health survey send out by a group of researchers. Among other things, these people answered questions about how much social support they had, such as whether they were single or married, belonged to a group, and how much interaction they had with friends.

The researchers organized the data and then followed up nine years later with the subjects. What they realized was shocking. Many more of the volunteers who were susceptible to being alone, those who reported weak social connections, had died during the nine year period.

It seemed that being alone did more than cause people to feel depressed. The researchers found that being alone can also significantly impact peoples’ health and well being, even to the length of being fatal.

More interesting still were types of social relationships that seemed the most critical. For men, it was marriage; for women it was contact with friends. In the study, two times as many single men had died than married men. Likewise, more than two times as many woman who were connected with friends had died, compared to those who were connected with friends.

For men, this suggests that developing romantic relationships is critically important. For woman, it is beginning close and meaningful friendships. With more seriousness than is comfortable, these can be said to be matters of life and death.

What is more, these results were seen over a period of time of nine years. Compared to a lifespan, that's not much time. It is likely that, over a lifespan, the significance of being alone would be evermore pronounced.

It’s important to make a note of is that this research does not mean everyone who lacks a social network will die, only that these two things were found to be related. But it is a shocking relationship nonetheless. It suggests that as well as being an disagreeable emotion, being alone can be hazardous and warrants being taken seriously.

In light of this, it is important to take steps to thwart being alone. One of the best ways to learn how to improve communication skills, and to socialize and connect with others.

Unfortunately, many people have difficulty with this. They feel self-conscious and have difficulty building relationships with others.

However, this can be changed; you can learn the skills that required to connect with others. There are certain techniques with which developing a connection with people that comes easily and naturally.

Fat Burning Foods for Weight Los

2011-09-08T11:57:00.002+07:00

By Krista Klein

A size zero figure, a fit transition into your middle ages and a lean mom are the three most coveted spots in a woman’s life. More so now, with the advent of numerous lifestyle changes that demand and glorify a certain type of physique. And even if we do leave aside the glamour aspect of a fitter you, we also see and read and know that many major health issues arise from excessive weight and lack of exercise. To combat health problems too, a more regulated diet and exercising becomes imperative!

Every day a new diet plan and a new novel idea for losing weight floods the internet and people start working on it as soon as possible. But more often than not, these diets and food charts bomb. Reason is simple enough- you cannot lose weight by taking away essential nutrients from your body. The positive effects of doing so are largely outnumbered by the negative effects of the same. Therefore fat burning foods are the most plausible and effective way to cut down on your calories.

For those still in oblivion of this incredibly simple way to lose weight, let me give you a simple explanation. Three types of techniques cone under this. One would be where some foods are difficult to digest. In the sense that they require your body to give up more calories to digest them than they themselves provide. Scientifically putting it, I would say that the input is more than the output and so, you end up losing calories than gaining them by eating.

Now let us move onto the second technique which is also very simple to comprehend. The metabolic system of your body is the one that bears the hefty task of burning those calories. So if by any means or methods you could speed it up then you would be burning more calories in lesser time. This is where fat burning foods come in. This category of foods helps speed up the metabolic system and result in weight loss.

The third way is quite the opposite of the first. The body requires time to detox and flush out fat excess fat. And because the stomach is always involved in some process of digestion of new intake the detox gets delayed. The simple solution to this problem is eating foods that take very less time to digest and therefore create the necessary time for your body to digest the stored intake.

Some of the most common fat burning foods are eggs, skim milk, jalapeno, green tea, beans and many more. Eggs have high protein content so it takes your body a lot of effort to digest them. They also provide an impetus to your metabolic system and because they contain B12 they also help burn fat cells. Jalapenos on the other hand can really speed up your metabolism, sometimes even up to 25%. Skimmed milk helps lose excess weight due to its high calcium content. It also keeps the levels of insulin in your body low thereby help to prevent storage of fat in your body.

Be it spinach, raw mangoes or raw bananas, or tuna or salmon- there are many natural foods that provide you with necessary nutrients and at the same time give you a regulated diet by counting down on excesses.

Get fit (and have fun) on holiday ...

2011-08-29T17:06:00.001+07:00

by Christime Fieldhouse

Now, don't laugh, but there is a theory that holidays are the perfect time to get fit. But is it that easy?

Even if you never do any exercise, odds are you swim a bit on holiday, or maybe have a game of tennis with the kids. And don't you feel better afterwards?

Experts reckon we should capitalise on that feelgood factor to build up an exercise habit we can take home.

Doug Hutchison, a personal trainer who specialises in exercise counselling and weight management, says summer holidays are the ideal time for a fresh start. "You will instantly have more energy because you are away from work, there are no chores to do and, for once, you'll have time for yourself."

Liz Tucker, head of wellbeing and wright management at Champneys, agrees: "We all prefer to be out in the sun doing things and, wher we're busy, it's easier to forget about food. But if you do think about food a lot, distractions are always at hand."

We asked our experts to explain how to put this theory into practice to create new habit to take home.

FITNESS The ground rules

1 "Aim to exercise aerobically each day, gradually increasing from 20 minutes to 60 minutes," says Doug. "On a scale of 1 to 10, where 1 is your restin pulse rate, aim to work at the 5 to 6 mark."

2 "Walking and jogging will produce the best results. Once at your hotel or villa, note landmarks such as trees, cafes and road signs to help establish a route. Use these as your markers each day to help you increase your distance gradually. Jog until you feel slightly uncomfortable, then walk briskly for a few minutes until you are ready to jog again."

3 "Alternate your exercises each day to keep your interest. Tennis is great fun and counts as aerobic exercise, or go cycling, and if you swim, switch between one length at moderate intensity and pushing yourself hard on the next length. Aim to do more lengths each session."

4 "Work out when it's cooler - early morning or evening - and wear light-coloured clothing and a hat. Drink plenty of water and don't forget the sun cream. When you sweat, salts are lost and this can cost muscles cramps. If this is a problem, a small pinch of salt with meals may help."

FOOD The ground rules

1 "Don'tban any foods or you'll end up craving them," says Liz. "The key is moderation. Avoid snacking between meals, but still allow yourself a holiday treat each day, such as ice cream or wine."

2 "If you're on an all-inclusive holiday, don't feel you have to get your money's worth! Choose a table away from the buffet, so you're less tempted to go back for seconds or thirds. Use a small plate if possible, and fill it with vegetables and salad first. And, if you're desperate for a certain calorific food, ask yourself if you need it now, or if you could have it later after a swim. Delaying tactics work well."

3 "Drink plenty of water - fizzy drinks and juices can have a high sugar content. With alcohol, only have it after your meal, as it's easy to lose count of how many you've had when you're eating, too. And alternate between a glass of wine and a glass of water."

4 "Try local dishes, as they are more likely to be organic, unprocessed and freshly cooked. Grilled fish, seafood and steak are healthier and less fattening than creamy pasta dishes or oil-rich moussakas. Don't keep dressing or sauce bottles on your table, as you're likely to have more - stick to just a drizzle of plain olive oil instead. As for desserts, aim for yogurt and fruit rather than a torte or gateau."

Building Trust in Your Relationship ...

2011-08-17T15:23:00.000+07:00

By Irsan Kao

Building trust is very important in every relationship. There are many ways that you can build trust in any relationship that you have. Our common misconception to making a relationship go strong is to keep things exciting to keep the romance going. And that's usually wrong. The most important key to a successful relationship is trust.

One of the many ways to build trust in a relationship is to be predictable. Forget what people say that you must stir things up. That's not true at all. You need to be constantly consistent in you relationship to build some trust with your partner. You also have to be reliable too because that goes much further that just coming up with new things to keep things exciting.

Another way of building trust in a relationship is by trusting your partner's instinct. Trusting is never a one way street. For your partner to trust you back, you have to show him or her that you trust them. Showing them that you do not doubt them will prove to them that they're trustworthy and in return, they will trust you back.

Don't keep secrets from your partner. Never try to commit the mistake of lying by omission. Once your partner finds out that you're keeping a secret, they will find it hare to ever trust you again. When you start lying to your partner, it will become worse and worse. Little lies may sound not dangerous at first but eventually, those little lies will become bigger and you will have to come up with more bigger lies to cover up the little lies that you started with. This cycle will go on and on until one day, you will realize that you have lied to much although you never meant to in the first place.

Be sincere in what you say. Don't just say things for the sake of words, do it and show it to prove that you really mean what you say. Your words have to match what you do. You have to prove the sincerity of your words through your actions. Your actions have to at least speak louder than your words.

Be firm in saying no. If your partner asks you a favor and you don't think it's necessary that you give in, then say no. Saying no is okay sometimes. Not saying yes to everything will actually allow your partner to respect you more because it will show them that they should not take you for granted. Saying no shows that you are a separate person. And being a separate person will definitely help build trust in a relationship.

Don't be afraid to tell your partner what you need. Your partner can't read your mind. So communicate your needs as much as you can so that your partner will know how to cater to you.

A relationship requires a lot of work. It requires work for it to be successful. You will come to terms with crisis, emotional problems and questions in your relationship. Embrace them and work hard to make your relationship stronger. As your relationship grows, you will also grow with it.

Building trust in a relationship will require a lot of work. You will encounter problems but don't stop moving forward. Make trust as one of the center key of your relationship and it will sure go a long way.

Benefits of a Healthy Lifestyle ...

2011-08-17T15:07:00.003+07:00

By: Mohammad Samsulanam

Most people start their new year with goals to get in shape and maintain a healthy lifestyle. Unfortunately, similar to most resolutions when you are trying to maintain healthier habits, this might only last for a few weeks or months and then it’s back to the old ways.

The following are some of the benefits of a healthy lifestyle that will help to motivate you to stay track.

To begin with, you can learn how to enjoy delicious meals again. At times, most people spend a lot of time just eating the fast food meals and will completely forget how real food taste. You can restore your taste buds with fresh vegetables and fruits, olive oil, herbs and spices and so on. When you are not exercising and eating the right food, you will feel guilty all the time. But, if you are maintaining a healthier lifestyle this will remove all the guilt feelings.

You will definitely love the fact that you are able to shop for a pair of jeans or dress that you are wanted to wear for the longest while. This is because when you are in good shape and you are maintaining a healthy lifestyle, your clothes will start to fit much better.

Drinking a lot of water and eating fresh food items will enhance your skin tone. When you have healthy, moist skin because of proper nutrition this will prevent you from having creased or wrinkled skin. A good nutrition also indicates stronger and healthier nails and hair.

When you are overweight or obese, most of the stares will not be positive. But, when you feel and look good, this will result in the kind of stares that can make you proud.

If you are living healthier lifestyle, this will mean fewer visits to the doctor, lower premiums for health insurance and less need for prescription drugs.

A healthier lifestyle will improve your chances of seeing your children grow up to give your grandkids. Besides that, you will get to grow older without much health problems. If you are exercising and eating right, this will help you to age gracefully, stay healthy for a longer time period and suffer from little or no problems related to old age.

Overall, when can enjoy some of the benefits of a healthy lifestyle this will improve your quality of life. This means that you are lighter in weight and will feel better to do some of the things that will enable you to enjoy life. Whether you love to visit amusement parks, enjoy scuba diving, traveling or just your regular task at home, when you are in excellent health it will be easy to do anything you want.

Why Crash Dieting Is Ruining Your Metabolism and Health...

2011-08-17T14:50:00.003+07:00

By: Randy Dehetre

When you first start a crash diet – and literally stop eating – you might notice that you lose a fair amount of weight, but the ugly truth is that the weight you are losing is mostly water and muscle mass. Body fat is notoriously difficult to get rid of because it's difficult to break down, when your body doesn't have enough energy coming in from food it will automatically start using energy stored in your muscles – you are effectively turning yourself in to a globule of fat!

Your body is a remarkable piece of machinery and one of the most advanced chemical factories on Earth. It is also extremely efficient which is not good news if you plan on losing weight by simply eating less. If you can't understand why you are putting on weight or not losing any weight then the first thing many people try to do is reduce what they eat.

The problem with simply reducing your food intake is that your body will soon realize that it is getting less food and as a result your metabolism will slow down to compensate and when you start eating normally again (which invariably happens on a crash diet) you'll find that you end up putting on even more weight than before.

Unfortunately for us humans the only thing we're addicted to slightly less than a death by chocolate cake is an instant gratification quick fix solution to our weight loss problem. A diet plan which promises to shed 5 pounds a week is always going to sound more attractive than a diet which has been meticulously researched and proven to reduce your weight in a healthy way over a period of months.

You might even think that doing a crash diet and severely restricting your calorie intake will have no long term impact on your health, but unfortunately it has cost some people their lives. If your body doesn't have enough energy to burn it places enormous strain on your internal organs as they struggle to function without the vitamins and minerals that they require, the strain can be so intense that it can actually lead to organ and heart failure.

It can be very tough sometimes to stick to a long term, healthy weight loss plan, especially if a big event like a beach holiday or wedding is coming up, but following a crash course diet will wreak havoc with your metabolism and could cause you to put on even more weight than when you started as your body is used to processing less food and if it suddenly gets inundated with calories it will attempt to grab all of them and store it as fat.

Are you watching who's watching you and your drink?

2011-08-11T14:54:00.001+07:00

Drug rape ... are you at risk?

A frightening new trend shows middle class women in their 30s and 40s are the new targets for drug rapists...

THE FACTS

- You're most likely to be drug-raped at office Christmas and on holidays abroad.

- There are over 1,000 new victims a year

- 70% of drug-rape victims know their rapist.

The real nightmare is that it actually happened. Some women seemingly unlikely victims of drug rape, like a married mother-of-two who normally wouldn't go out for party very often.

Many people heard of drinks being spiked, but never in a million years to think that it will happen to themselves.

It's a common response. When we think of drug rape, we see it as something far removed from our lives. You may think it happens to young women in nightclubs, right? Wrong. The rapist's target is more likely to be in her 30s or 40s, having a drink in a bar or pub, and , most worrying of all, the majority of victims know their attacker.

The date-rape drugs

BENZODIAZEPINES The most common one of these is Rohypnol, which is 10 times stronger than Valium. When taken with alcohol, the effect of both is multiplied.

GHB (GAMMA-HYDROXYBUTYRATE) GHB is known as liquid ecstasy and is used as a recreational drug by clubbers. It has a slightly salty taste.

KETAMIN An animal tranquilliser. Taken with alcohol, its effects multiply.

The drugs take 20 minutes to be absorbed, after which victims only have a 10-minute window to realise they suddenly feel considerably more drunk than they did or should. It's up to friends to look out for each other.

You're not knocked out cold. You are still capable of walking and talking, and actually having sex. When mixed with alcohol, drugs like GHB and Rohypnol will vastly reduce people's inhibitions and the rapists know that. The memory of what you've done is still in your head, but the drug block its recall.

The hardest thing for them to face is the 'what if?' ... What if there was more than one of them?, What if they know where I live? ... The trouble is the subconscious has recorded the incident, so it's already traumatically reacting, but the conscious mind doesn't have a clear memory. So the victims feel like they are going insane.

Aside from the psychological damage, there is also the threat of sexually transmitted diseased and other serious medical problems.

But what type of man would drug a woman? Dr Glen Wilson, a psychologist believe there is a fine line between normal and abnormal courting behavior. Most men would regard it as perfectly acceptable to offer drinks to lower a women's inhibitions. Some men may also consider using a drug to achieve this, although actually carrying a drug requires pre-planning, which indicates a degree of psychopathy.

The most disturbing development, believes Jean Cumming, director of Scottish trauma counselling group crisis, is that pornographers are now involved. There are cases where drinks could only have been spiked by the barman, yet they wouldn't have a chance to attack the victim. We can only assume they are being paid to drug them and it's pointing towards the porn industry. It sounds too horrible to be true, but it is.

Educate to women that this is happening and inform the men who are doing it that it's not normal behavior and that they won't get away with it for long is very necessary...

Don't be a victim

- Always plan your journey or night out and organize your transport back home before you go out.

- Appoint a nominated drink-watcher and never leave your drink unattended, even when going to the toilet.

- If you begin to feel really drunk and you know you've only had a couple of drinks, seek help from a trusted friend or a member of of the pub or club management.

- If you think you've been a victim of drug rape, visit http://www.roofie.com/

references - Drug Rape article featured by Karla Napolean (SHE Magazine)

List of foods to help you glow with health ...

2011-08-08T15:12:00.001+07:00

inspire EAT RIGHT article by Karen Inge

When you aim to fill your diet with foods that give you a wonderful healthy glow, you'll find that weight loss is a bonus. Here's the list of true beauty foods that offer inner health and outer radiance ...

Dark red cherries ...
Richly pigmented purple or red fruits are bursting with anti-oxidants called anthocyanins, which have anti-ageing properties - from your brain cells right through to your skin. Plus, most are good sources of vitamin C, needed to build skin collagen.

Sweet potatoes ...
Orange-coloured vegetables are packed with beta-carotene, which is converted to vitamin A in the body. New research shows that beta-carotene may protect the skin from harmful UV damange and premature skin ageing.

Smoked trout ...
We know Omega-3s are good for your heart., but recent research has focused on their ability to reduce inflamation right down to the cellular level. A study from the Royal Adelaide Hospital, recommends Omega-3s for combating the stiffness and inflammation of arthritis, and that the benefits translate into controlling redness and loss of firmness in skin as well.

Radicchio ...
Bursting with the B vitamin folate, green and red leafy vegetables, such as spinach and radicchio, help keep your cellular DNA in tip-top shape. Without folate, our body, skin, hair and nail cells can't devide, repair and renew.

Walnuts ...
Long associatted with beautiful skin, most nuts are rich in the fat-soluble anti-oxidant vitamin E and an excellent source of the good oils. Walnuts offer something more in that they contain the highest amount of the plant Omega-3s called alpha linolenic acid (ALA), which may help to reduce the severity of inflammatory skin conditions.

Probiotic yogurt ...
As well as the calcium for strong, glowing teeth and healthy bones, yogurt is also a good source of zinc, an essential mineral needed for healthy nails and hair, which is popping up in regenerating moiturising creams. It's the probiotics or active ABC cultures that make yogurt and yogurt drinks a real beauty. They not only nourish the gut, but skin cells too.

Chia seeds ...
Originally from South America, but now grown in Australia, these seeds are loaded with ALA, the plant source of Omega-3s, and are a powerful source of anti-oxidants, protein, calcium, iron and zinc, and are gluten-free. Also, they absorb more than nine times their weight in water and form a gel that slows digestion and may act as an appetite suppressant.

Why can't lose weight?

2011-08-08T14:14:00.001+07:00

inspire HEALTH article by Professor Kerryn Phelps

You've been eating less and exercising more, but still can't lose that stubborn excess weight. Could genetics, hormones and other health issues be sabotaging your best efforts?

Think you've tried everything to lose weight and still it won't shift? It's true that some women find it harder to lose weight than others and, sometimes, it can take a bit of detective work to figure out what's causing stubborn weight gain...

FLUID RETENTION ...
Fluid retention is often unfairly blaimed for women being overweight. However, some people do carry a few extra kilos as a result of retaining water. It might be a reaction to hot weather, or the menstrual cycle or the result of too much salt in the diet. It can also be a sesult of too little protein in the diet or of a deficiency of vitamin B1.

GENETICS ...
Look at your parents' and grandparents' body shapes. Sometimes, your shape is the result of genetic factors increasing the likelihood of obesity. We also know that genetics play only a part-eating and exercise, combined with genetics, will determine your body shape and size. So take heart, a lot of familial obesity is the result of learned eating and exercise habits, which you can change.

ALCOHOL ...
You can count on every alcohol drink containing more than 400 kilojoules. A lot of women with otherwise healthy diets find that just cutting their alcohol intake to one or two drinks a couple of days a week drops the kilograms faster than they imagined.

PRESCRIPTION DRUGS ...
Out of the things suggested to those with weight issues is to clear out their drug cabinet and bring in any medications and supplements they are taking. Weight gain is a side-effect of many medications, including anti-depressants, anti-psychotics, some blood pressure pills, the oral contraceptive pill, hormone replacement therapy, and epilepsy medication. However, it is important you don't stop abruptly or alter any prescriped medications before you discuss your treatment plan with your doctor.

Dream it, Do it!

2011-08-02T16:02:00.002+07:00

By Candice Chung

Ready to pack your bags and chase that seemingly out-of-reach goal? You can do it...

During my early twenties, my biggest dream was to one day earn a living by becoming a writer. With rabid optimism and little more than 50 bucks in the bank, i quit my days job as soon as I turned 24 - only to plunge headlong into months of unemployment. "It's not so bad," I'd think to myself between mouthful of corned beef. Suffice to say, things got rather bleak before they became better. In hindsight, it's obvious that some sensible planning would've made the transition a whole lot smoother.

Blake Beattie, motivational expert, believe that careful goal setting is essential to reaching your dreams - whether it be a career change, or picking up a new skill. By breaking long-term goals down to smaller chunks, you'll make things a more achievable. Some people wait too long to be ready and that feeling never arrives. Part of the reason is because stepping outside your comfort zone can often be unnerving, but it's something we all need to do.

So let the planning begin ...

live an expat life ...

we asked: Vern Narayan, marketing manager of employment services company Manpower

baby step:

Brainstorm which country and industry you want to work in. Research the job market conditions - if it's flat, perhaps sit tight until the economy improves.
Build connections. Join professional social networking sites, such as LinkedIn, and seek out unadvertised opportunities from colleagues around the world.
Try international secondment. These can either be temporary assignments to a regional or oversea branch of your current company, or an assignment within a client's business.

big leap:

Happy in your current line of work? Consider relocation within your company. Many large multinational businesses have internal recruitment teams who promote and advertise roles locally and internationally.
Not sure where to go? A recent Manpower study showed the top five expat hostspots are the US, UK, Spain, Canada and United Arab Emirates.
If you are ready for a sea change, find yourself an awesome pad to rent on craiglist.org (an online classified)

start a business ...

we asked: Angela Vithoulkas, director of VIVO cafe group, and winner of NSW Telstra Business Owner Award (2007).

baby steps:

Find a niche. Clarify what your business is - whether it's goods, services, wholesale or retail. Next, you may need to know who your market is, then create a detailed plan of how to reach them
Research a company you like and study their business model.
A franchise could be good if you want to be introduced to the systematic way of running a day-to-day business.
Online companies usually have low start-up costs and can be a great way to distribute our product or service to a wider market.

big leap:

Once you have a rough business plan in hand, head to government websites for small business. These sites have lot of resources and structures for helping your company in its early stages and also during expansion.

Climb, Leap, Claw to the top ...

2011-08-01T08:00:00.004+07:00

by Geogia Clark

"If you want something done, you've got to do it yourself ... right? Wrong! That is a very arrogant position to take."

Easy, tiger! We all want to get ahead in our careers, but being too ambitious can limit your chances for success. Here are the traps to avoid...

TRAP#1: You chase the quick cash ...
You've spent more than three years living on two-minute noodles during uni, so now it's time for your just desserts.

Key questions in your First Real Job Interview must include: How soon will there be a career development opportunity for me? When will I be eligible for promotion? Can I move up in the organisation, or is it a flat structure? "These are the things that govern how rapidly your pay goes up," says Southam. A warm and supportive work environment is worth gazillion dollars more than a job you dread going to everyday ...

TRAP#2: You can't delegate ...
If you want something done, you've got to do it yourself ... right? Wrong! "That is a very arrogant position to take," says Southam. "It disempowers your team and you'll never get promoted because you'll be too busydoing everyone else's job as well as your own." Career success comes from having time and energy to take on new responsibilities, pitch new ideas or undertake external study. By limiting delegation, you are overburdening yourself and under-skilling your team ...

TRAP#3: You only "manage up" ...
When the Big Cheese (aka your boss) is doing the rounds, you are as sweet as a Chanel fragrance, but as soon as their BMW has left the building, why bother playing nice with pesky colleagues? You are sure to be promoted asap purely 'cause the manager loves your butt!

"Yes, you may well get promoted, but that person you work with could be sitting on an interview panel one day," says Southam. "You will be remembered!" Manage up, down and sideways, and learn to work well with everyone ...

TRAP#4: Your ego rules your decisions ...
A job opening in your team? Better see which Facebook buddy is looking for work ... Uh-oh! Rather than making decisions that benefit the company, you are making decisions that benefit you. This may mean hiring friends, sycophants or people with the same skill set as you who won't "show you up".

It is, according to Southam, extremely common. "You see people doing that who have worked for one year or 30 years," she says. "It's completely counter-productive to career success.If you are doing things to protect your ego, you are insecure. Someone who is confident is not egotistical." If you drive your career to benefit your ego, you will just end up going in circles...

TRAP#5: You see everyone as a threat ...
Even the damn interns have got better ideas than me at the moment - maybe I should "catch them stealing stationery" .. Does this sound familiar?

"Truely successful people don't think like that," explains Southam. "Instead, they understand how important it is to keep taking onboard new ideas and experiences. If you shut everyone out, you are working in a vacuum and, before you know it, you will sink." Surrounding yourself with successful people increases your chance for success...

Be Healthy with some snacks

2011-07-31T21:57:00.000+07:00

Choosing fruit, yogurt, granola bars, vegetables, and whole wheat grains are better choices than cookie or chip. Whole grain foods are packed with fiber and carbohydrates, giving you an immediate energy boost that hangs around for the duration.

Also remember drink about six to eight glasses of water per day especially prior to snacking. You might have heard that often about our brains misinterpret the feeling of being thirsty for thinking we are hungry.

It's a good way to get your two daily snacks into your diet. You can make your own, without a trace of unhealthy fat or refined sugar. Milkshakes, Smoothies are actually healthy snacks that most people love. You can use yogurt, fresh fruit and low fat milk and whip up a smoothie in the blender in seconds. Snacks are also the perfect way to bridge the gap between meals.

Imperfect Apples ...

2011-07-31T21:06:00.001+07:00

by Bec Whish

Recently, I stayed in a country town that had a greengrocer selling local product. One display were lemons with dimples, bananas with spots, and apples with skins that were a cloudy green-brown colour - all much smaller than the glossy, cloned rows of fruit a city girl sees in big supermarket chains.

When I bit into one of those apples on the way back to my room, the flavour was incredible. In fact, it made the ones I'm used to taste like flour in comparison. Which got me wondering: Why is the produce in supermarkets so uniform, and should we not judge a fruit by its cover?

According to a ABC news reports, supermarkets reject any fruit or vegetable that doesn't meet a specific size, colour and shape requirement. This results in about 30 per cent of fruit and vegies being rejected each year, and puts pressure on farmers to use chemicals to meet these strict cosmetic standars.

"Everyone's lost sight of the fact that it's a natural product and natural products grow how they want to. Sometimes they are a funny shape. They get frost scarring, or insects might bite the fruit when it's just a flower and put a little dimple on it ... The customer just isn't educated to know that it tastes the same if it's got a little mark on it.

Adds Dr Vijay Jayasena, associated professor of food science at Curtin University of Technology in WA. "In my studies, I found that growers use nitrogen fertiliser to make very large strawberries, but they are very watery in taste.

"We had a case where too much fertiliser washed off into the river, which made algae grow excessively, which starved fish of oxygen and a lot of them died."

So should we be concerned about the chemicals currently used in agriculture? "Any kinds of chemical you use is a concern in health," says Vijay. "Growers are using them within the legal limits, but that doesn't mean they don't have long-term effects."

Vijay emphasises the point that supermarkets supply what we demand, "As consumers, we have a role to play. I buy my fruits and vegetables from farmers' markets, and I don't mind imperfect apples."

Make peace for your body ...

2011-07-29T15:33:00.001+07:00

by Dr Pamela Stepphenson-Connolly

A self-concious anxiety can make us punish our bodies for being a certain way, particularly at this time of year. It's time to break a cycle ...

With the swimsuit season upon us, how much time are you spending worrying about your weight, skin and a whole host of "imperfections" that you find far easier to cover up in winter?

Many women fall into a pattern of seasonal body obsession (for example, any time we have to wear a swimsuit or a party dress). These habits can be difficult to change, but now it's the time to break a cycle.

First, challenge your thinking. Examine how much your view of your body shapes your happiness, sense of self-worth, sexuality and identity.

Ask yourself, "Do I respect my body? Am I grateful fo the way it has carried me through my life up until now, or am I angry with it for not matching up with my fantasy of being a size 10? Many women are alienated from their bodies. If this is true for you, it's time to make peace with your physical self.

Our bodies are living, active entities, not collections of parts. In order to stop focusing negative feelings on certain bits of our bodies, it helps to understand how and why we do it.

Try these exercises ...

1... Stand alone and naked in front of a full-length mirror and take a good look at yourself. Begin talking out loud about everything you see - all the true feelings and thoughts (good and bad) you have about each part of your body - from head to toe. You might say something like, "I'm proud of my silky hair, but I think my ears stick out too much and I hate my nose." Conciously note the level of negative and positive feelings about every aspect.

2... Write a list of all the things you feel about your body, including how well you think it has served you throughout your life so far.

3... Make peace with your body. Repeat the first exercise everyday for a week, each time looking in the mirror and finding a way to be more positive and accepting of every part of your body.

4... Spend some time mediating and writing about what you have discovered about your body image and how it effects your behaviour, sexulity, confidence and overall self-image. Where did you get those belief?

5...Work hard to catch yourself and halt the process of having negative thoughts about your body. This thought-stopping process involves :
Noticing: Become aware everytime judgement creeps in.
Interrupting: Stop those negative thoughts as soon as you notice them.
Changing: Challenge yourself to alter your thinking to something more positive, replacing with a thought such as, "My thighs are strong and womanly".

6...Choose food for health rather than weight control. Catch yourself whenever you have an urge to diet and, instead, make a choice that is geared towards health, such as improving your exercise regimen.

7... When it comes to sexuality, enjoy your body and focus on all the fantastic sensations it can provide.

Over-thinking your work success and convincing youeself you're a fake?

2011-07-29T11:40:00.001+07:00

by Candice Chung

Always over-thinking your work success and convincing youeself you're a fake? Here's how to duck those self-doubt thoughts ...

It's after work and you're on the bus on your way home. You find a seat, fish out a magazine and start flipping through it, and start reading.

At the back of your mind, you are still thinking about your day. All the meetings, deadlines, and things you haven't done. You try to shake off that niggling feeling and are quietly relieved to get through another day without any major disaters.

Your manager thinks you are a star, yet, somehow, you find it hard to believe. Others say you are a hard worker, but they have no idea just how much effort you put in to get everything done. If only they knew what was going on inside. If only they realised that, deep down, you've been feeling like a fraud.

Imposter or high achiever??
For business owner Nyssa Berryman, 31, the false belief of being a fraud is something she has been wrestling with for some time. Despite being nominated for several prestigious business awards for her successful PR company. The Buss PR, Berryman still finds it's hard to relate to her own accomplishments at time.

"I'm usually a very confident person, but, privately - every now and then - I'll sort of pause and think. "Do I know what I'm talking about? Do people even trust me? ... And I'm hit with a feeling where I don't know if I'll ever find real success."

Although Berryman has always been a high-achiever, external praise and recognition only offer her a limited sense of reassurance. In fact, it is often when she stops to evaluate her successes that she feels a heightened sense of anxiety.

"It is a bizarre feeling to have. When I verbalise it to someone, they might tell me (my fears are) ridiculous. I'd try to overcome it by reminding myself of what I have achieved. But, then, the next day, I could have the exact same feeling again ... It's like I'm my own worst critic and my own worst enemy," she says.

What Berryman has been experiencing is, in fact, a classic case of the "imposter phenomenon" - concept first discovered in the 1970s by clinical psychologists Pauline Clance and Suzanne Imes. The pair conducted a study with 150 women who, despite their outstanding accomplishments, believed that they weren't smart and had "fooled anyone who thought otherwise".

Those who identify with the syndrome often feel that other people have, somehow, overestimated their intelligence and abilities. Thier skewed perception could also be accompanied by a fear of being "found out" and a tendency to dismiss their success as luck or the result of a dispropostionate amount of hard work and effort.

the parent trap...
Many theories exist about the origin of "impostorism", but Clance and Imes believe our early family dynamics from a crucial part of the cause. The researchers discovered in their study that "impostors" tend to come from one of two categories.

One group of women grew up with parents who labelled their sibling as the "brighter" one in the family - causing them to internalist the belief they are less intelligent or capable, while, as the same time, wanting to disprove the perception through hard work and success.

The other group of women are told in their childhood that they are smart and can do anything they want with ease. When confronted with problems they can't solve "easily" later in life, they began to doubt their own abilities and their parents' idealised perceptions of them.

fear of rejection ...
Ironically, these self-imposed feeling of fraud are most prevalent in high-achieving women. Corporate consultant Suzanne Mercier has been training clients about the phenomenon for the past 18 months.

Mercier argued that it comes down to a fear of rejection. "Impostors syndrome is about feeling scared that somebody is going to discover we are not good enough and that if we let them see who we realy are, they won't like what they see."

She adds," [People with self-doubt] tend to live with incredible stress because they are often super-vigilant about making sure nobody figures out they are 'not good enough'. For example, someone might become a workaholic and put in lots of extra hours so that nobody can ask them a question they won't know, or find fault with what they are doing."

silencing the fake...
Louise Schultze, 30, CEO and founder of marketing company ibidam.com says it's often hard for successful women to open up about feeling like a fraud - because many don't realise their peers are facing the very same struggles.

"You see yourself with all your flaws. [But other people] see the gloss, they see the articles, they see you standing up onstage in front of a crowd, or all done up in a photograph. I guess they don't see the hard part," says Schultze.

Having been asked to speak at the National Small Business Summit alongside former PM Kevin Rudd and key business figures, Schultze admits it's difficult to silence the "inner impostor". She recalls, "I kept thinking, 'what if they ask me a question and I haven't got my stats right, or if they catch me out on something?'. I have this opportunity to be in a room with some of the most influential people, yet I [still sometimes] question whether it's my place to say anything."

While it's impossible to banish all self-doubt, Schultze believes it's important to stay strong and forge ahead despite our fears. "I understood early on what it's like to push yourself through the parts where you are uncomfortable, or you don't like, so you can get to the other side - where those feeling of reward and sense of achievement are great."

To do this, Mercier believes we should first address any feeling of anxiety. "Fear is real, but the perception that we are not good enough is not necessarily so. We can only break the pattern by separating our feelings from what we perceive as the truth, and then questioning it."

And, for some people, the simple realisation that the imposter phenomenon exists, and knowing that they are not alone, can actually be enough.

A Girl's Guide to living solo ...

2011-07-21T15:17:00.001+07:00

by Tania Gomez

Think it's just be a sad fish-tank existence?Actually. living alone can be wonderfully liberating.

If there is a life experience every girl should have, it's to live on her own. You have your own space, you can do whatever you want, and you don't have to deal with running into your roommate's overnight suitors in the bathroom come morning. But before you go solo, here are a few things you must know.

things that may take some getting used to ...

First time living alone? Here's how to beat some common teething problems.

freakout: There is no-one on hand to offer up outfit critiques. If you walk out looking like a circus clown, you're only your own sister!
fix-it: Duh, that's why they invented camera phones. When in doubt, snap a pic and send to a friend.

freakout: The silence. And getting scared because it's just too damn quiet.
fix-it: This is where background noise comes in handy. Turn on the TV, put some music on, or watch a DVD.

freakout: Having to fix a leaky tap when you have NFI about home maintenance.
fix-it: Whether you google it, call your dad, or get a nice boy in your building to help you out, now is a good time to locate your inner handyman. Every girl should learn a few basic home-maintenance skills, like changing a tap washer or unjamming a door lock, if all fall apart, just bring in the professionals.

freakout: Coming home and wanting company.
fix-it: You're living on your own, not under house arrest. Who say your social life has to stop? Call a girlfriend. Go out to dinner. Invite people over. Life still continues - you just get the added bonus of having your own space to relax in at the end of it all.

decorating your pad ...

Now that you no longer have to put up with the questionable decor that is sharehouse chic, you can go nuts and make your place your own. Interior Designer Anna Spiro, from Black and Spiro Interior Design, shares her best styling tips...

"to find your decorating style ...
start by collecting images of nice rooms from magazines and blogs. By doing this, you will start to identify the things you love and the things you don't like. Save images of the designs you adore in a scrapbook so that you can refer back to them over time.

when it comes to splurging/saving ...
I'd purchase a good sofa and bed. Spend the big money on these items and then try to be creative with the decorative stuffs. For example, you might buy some vintage wall posters on eBay, or some inexpensive fabrics from websites, like fabric.com, and then try your hand at making some cushions yourself.

make you pad feel cosy by ...
having fresh flowers around your home. Try heading to the flowers markets for inexpensive finds, or just grow your own.

the one decorating rule i swear by ...
is painting all your walls white and then layering colour and texture in the form of artwork, furniture, etc ...

eating alone ...

It's a bitch to cook for one. There, we said it. Nutritionist Kathleen Alleaume, from The Right Balance, shares her three tips for dining solo ...

1... Know your schedule for a week, and plan ahead accordingly. For example, if you have lots of social and work functions, but have two quiet nights, plan two meals so the ingredients are ready when you get home. This will kill the takeaway temptation.

2... Cook meals in bulk, such as pasta, casseroles and roasts. These dishes can be plated up and popped into the fridge for a couple of days, or frozen for longer periods. By doing this, you won't have to cook all the time, but still have a nutritious meal waiting for you after a long day.

3... Frozen dinner can be good choices, but only if they contain plenty of vegetables and have serves of lean meat, fish and chicken. Avoid meal with cream-based sauce and gravies, as they are usually high in fat and salt. A better option is to look for tomato or vegetable-based sauces.

10 Ways to Live Longer ...

2011-07-20T13:46:00.004+07:00

by Jess Martin (CLEO Magazine)

And no, one of them is not brussels sprouts ...

"Anything that gets your heart pumping is great for longevity"

1 ... pat a pet
There is eveidence to suggest that our furry friends are more than just bandles of cuteness to look at. Studies show the survival rates of heart attack victims who had a pet were 28 percent higher than those patients who didn't. Contact and interaction with animals triggers a relaxation response and also reduces levels of stress hormone cortisol.

2 ... butt out
Still sucking face with those cancer sticks? Expect to shape up to 10 years off your life, not to mention significantly increase your risk of cancer, stroke, heart disease and emphysema. Non-smokers are twice as likely to make it to the age of 90 as smokers.

3 ... have a laugh
There is a reason laughter is said to be the best medicine. A norwegian study found that cancer patients had a significantly higher chance of survival if they had a good sense of humour, cutting their chances of death bu about 70 percent (compared to those patients who were less likely to crack a smile).

4 ... get jiggy with it
Ah, the old horizontal (or vertical) dance of love. Having sex has physical, social and mental upsides; it releases a number of beneficial chemicals into our bodies, increase intimacy and bonding, and can work against depression. No partner on your horizon? No worries, according to some research, orgasms alone (about 100 per year) can increase your life expectancy by three to eight years.

5 ... pump up the volume
And dance! We all know exercise is a vital component of a healthy lifestyle, so make it as enjoyable as possible. Join an Afro-Latin funk class (and really shake that booty), or, alternatively, make like Lady Gaga and "just dance" around your living room for 30 minutes a couple of times a week. Anything that get your heart pumpting is great for longevity.

6 ... sip a glass of red
Your favorite cab sav is packed with antioxidant resveratrol, which helps prevent cancer by limiting tumour growth. A glass of vino a day can also help to fight against signs of ageing by preventing cell damage. We don't need to be told twice, pass the bottle!

7 ... give out free hugs
Human touch can help you physically and psychologically by reducing stress, relieving pain, increasing your ability to cope, and upping your overall health and wellbeing. Hugging someone will benefit you and them, so aim for at least one a day.

8 ... stimulate your brain
Next time you are scanning the social pages in the paper, flip over to the Sudoku. Regularly solving puzzles can help increase your brain activity and fight against debilitating diseases such as Alzheimer's.

9 ... don't be so serious
Researchers have found that optimistic people decrease their risk of early death by 50 percent, compared to those who are pessimistic. So smile!

10 ... get some shut-eye
The people of the Greek Island Ikaria have one of the highest life expectancies in the world. Their secret? Getting plenty of sleep. As a result, they have lower level of stress, cancer and heart disease. Permission to hit snooze, granted.

Carbs that burn fat ...

2011-07-18T17:10:00.004+07:00

by Author unknown from CLEO Magazine (Australian Edition)

No typo here. There is actualy a carb that slims you down...

We all know the carbs in moderation; yes, we're looking at you (tasty, tasty) chocolate brownie. But did you know there are certain types of carbohydrates that actually help our bodies combat fat and maintain a healthy weight when eaten regularly? We kid you not. All hail resistant starch!

the smeaky fat-fighter
Found naturally in bananas, oats, lentils, cooled-down cooked potatoes, and a range of other foods, resistant starch is a sneaky sort of fellow. Compared to other types of carbohydrates, which are digested quickly or slowly, resistant starch actually passes through the small intestine without being digested. It changes the order in which the body uses food as energy, and puts fat at the top of its list to burn.

In research published by the Journal Of Nutrition And Metabolism, Australian scientist Dr Janine Higgins explained, "This effect over time could cause an increase in lean body mass and a decrease in fat stores. This increase in lean body mass could help reduce the risk of certain chronic diseases, such as diabetes and heart disease, and could have a positive effect on your body shape."

more goodness
Resistance starch is such a little champ that it's often likened to fibre (you get from fresh fruit and veggies), which, as we know, is a key component to a healthy diet. Carbs (the good ones) will also fill you up and satiate your appetite, speed up your metabolism, give you the energy to exercise longer, and, as the brain's favourite source of food, will actually help to lift your spirits.

what to eat
Ideally, we should be consuming around 20 grams of resistant starch each day (most women are only having 3-7 grams), so try to add at least a few of these sources to your diet on a daily basis:

slighly unripened bananas
lentils
oatmeal
barley
wholegrain bread
hi-maize corn starch
cooking and cooling food can raise resistant starch levels, so try cold pasta, potatoes and rich (sushi)

Decoding your headache ...

2011-07-15T10:09:00.001+07:00

from woman&home magazine

Not all headaches are the same. Specialist Dr Anne MacGregor tells how to identify symptoms and treat them...

There's nothing more debilitating than a headache. But knowing what type you're suffering from will help you manage it more effectively or even prevent it from occuring in the first place.

Constant ache, tight neck muscles and pressure behind the eyes...
These are the classic symptoms nearly all of us will recognise and is the most common type of headache. Pain occurs on both sides of the head and usually happens no more than once or twice a month.
Triggers This is where the common experience ends and the personal factors take over. Dehydration, hunger, computer screen overload, lack of sleep or even humidity can bring on this type of headsche.
How to treat In the majority of cases, a headache is just the body's way of telling you something is wrong, so always try and address the cause. If you feel a headache coming on and you're dehydrated, have a glass of water immediately; equally, if you've not eaten all day, grab a quick sandwich. If you can't work out what the trigger was, you can resort to paracetamol or non-steroidal anti-inflammatory drugs, such as aspirin or ibuprofen, which will eliminate the symptoms in around 20 minutes.

Excruciating, knife-like pain centred around one eye and lasting from 15 minutes up to three hours...
Known as the demon of headaches, these symptoms describe cluster headaches, which fortunately are rare. Although individual attacks last from 15 minutes to three hours, they occur in cluster of up to eight attacks a day and usually go on for around six to eight weeks. However, attack-free periods can last for months or even years.
Triggers Algohol can sometimes bring them on, but otherwise there are no known triggers. Cluster headaches do, however, tend to be seasonal which can differ with each individual, although there is no rational explanation for this occurrence.
How to treat With no known triggers, treatment has to be drug-related. Triptan is a prescription medication that constricts the blood vessels in the brain to relieve swelling, which is exactly what causes the pain.

A constant feeling of pressure or a tight band around the head...
Known as a tension headache, this is quite common and affects both side of the head, lasting anything from 30 minutes to a week.
Triggers This can be brought on by muscle tension, such as a sore neck from sitting at a computer for too long or stiff shoulders after a long drive. It can be a result of stress tension from not sleeping properly, missing meals or work stress.
How to treat Recognise your symptoms - if long drives bring on headaches, take regular breaks; if lack of sleep is your trigger, address that problem. Medication will alleviate the pain but will prop up the problem rather than treat it.

...Or is it a Migraine?
A migraine can last for anything from four to 72 hours and the average migraine sufferer has about one a month, which can be debilitating. If your headache stop you from getting on with your daily life, it could be a migraine ... you can find out more about migraine here ...

Why everyone should have a MID-LIFE CRISIS

2011-07-14T17:22:00.001+07:00

from Woman&Home Magazine

Who do you think you are?
At the heart of a mid-life metamorphosis lies the fact that you have changed and your life needs to alter to reflect that. So, although you might have known in the past, it might be time to take shock of who you currently are and what's important to you.

Start by making a list of all your core values
The things that matter most to you in life, like honestly, creativity and connection with others - the elements that really mean something to you.

For each core value, ask yourself two questions
What does this value mean to me? So if you're chosen, say, compassion, you'd say it means putting yourself in someone else's shoes and not judging them. And second, why is this important to me? In this case, it could be because it keeps you connected to the world and the people around you in a meaningful way.

Unleash all your hidden talents
Being told early on that you're hopeless at something - whether it's singing, painting or something more fundamental - can mean you blank that area from then on. Going back to your list of core values is a good way of finding hidden talents.

which of these values are you not expressing in your everyday life?
What difference would it make to your life if you did express this value?
Write down six things you could do to express this. In the case of "adventure", these would be things that take you out of your comfort zone, such as public speaking or joining a new group where you don't know anyone. Your hidden talents might turn out to be as simple as getting on with new people.

Take time out
Taking time out doesn't have to mean something as extreme as a year. At the smallest end of the scale everyone - even the most "sorted" among us - would benefit from an hour a week to just focus on ourselves and what need to change in our lives. Maybe you can give it longer - a week, even a month's mini sabbatical? If you invest time now in working out what you really want, you will definitely reap the rewards many times over in the years to come.

If you have an hour, make sure that you spend it away from the distractions of your home - maybe in a local coffee shop or park.

Invest in a luxurious notebook; the kind that makes writing a pleasure. Keep it in your handbag at all times for inspirational ideas.

Take a page in your notebook for each of the different areas in your life; work, family, home, relationships. Write the heading at the top and underneath make the list of the changes you want to make in each area. These don't have to be big - for example, going to see a movie once a week.

Each week review the goals you've set, monitoring your progress. Identifying and taking small steps on a regular basis ensure that you can continuously move in the right direction.

It is important to look forward than back. Life is too short to indulge in regrets about things you haven't done, or things you have. Instead, concentrate your energies on accepting the choices that you've made and being aware of the opportunities that lie ahead.

Release your fears
What if I lose my financial security? What if my husband leave me? What if I fail to make my dream come true? Often, the thing that hold us back from moving forward is fear. Try applying this rule - FEAR stands for False Expectations Appearing Real. The key to dealing with it is to focus on the reality of your situation and then create a plan to deal with it.

Stick to the facts of the situation - not the fantasy of what is scaring you.

Think of people who could help you with the problems you've identified, then call them and ask for their input and ideas.

Often our fears are about what might happen rather than what has happened, but if you have something current to address, come up with six options for dealing with it. Now decide which would be the most effective and what the repercussions will be.

3 Tips to turn a crisis into a transition
Dr.Derek Miline, a clinical psychologist and author of Coping with Mid-life Crisis, has these suggestions:

Don't be afraid of experimentation. Decisions you make now don't have to be set in stone. There is a saying: "If you always do what you have always done, you will always get what you've always got". By making tweak here and there in your life, you can achieve dramatically different outcomes.

Take small steps. You don't have to divorce your husband or do a solo crossing of the Atlantic, just as long as you are taking steps towards an ultimate goal. If you're crying out for change, the process of changing can end up being as liberating as the actual changes themselves.

Be proud of yourself. You are taking control of your life and designing a more fulfilling future. That is not easy and every step deserves a lot of self-praise.

Why am I so disorganised?

2011-07-13T16:59:00.002+07:00

by Linda Bird (SHE Magazine)

Time-saving guide to an easier life ...

Feel like you are swimming against the tide? Try these easy ways to get back in control.

What's your excuse for a messy home, falling behind on deadline or always being late? Too busy? Too exhausted? Too many kids, or not enough hours in the day?

"Ask yourself what your disorganisation is costing you in terms of family life, friendship, time, money, health, reputation and work. How much more could you get done if you knew where to find your keys, responded to e-mails more efficiently, and cleared up regularly?", says Dr. Marilyn Paul - the author of Why Am I So Disorganised? Sort out your stuffs ...

The solution is simple. Start making microchanges - from putting your keys in the same place every night and streamlining your diary to clearing your desk each evening. Break the jobs into smaller tasks. Instead of saying, ' This weekend I'm throwing everything out', pick a small area - a cupboard, a drawer, the garage, your wardrobe - and really clear it. Make a list of each tiny step or task and tick each one off as you do it. And let yourself do the easy tasks first, rather than bravely grappling the hardest one. That way it's more motivating.'

To-do list are great, but don't have little bit of paper you'll only lose. Instead, use a notebook for lists and to assess your progress. A diary and family calendar are vital. as is being able to say no, being realistic about your time, and knowing how long a chore or job will really take you.

Start now, pick whichever area of life that's most in disarray - the office, your home and family life, your financial affairs, even the way you look and take care of yourself - and take one step towards getting back in control of that area.

Work Solution
"working long hours without breaks, attending endless meetings, panicking over deadlines and poor time-management are all reasons why we don't always achieve all we could at work." says Judi James, author of More Time, Less Stress. And having a chaotic desk doesn't help. "Learn to be strict with your time - and with yourself. Have a place for everything so you can lay your hand on that vital document. Review your meetings - they have become a workplace habit, yet they consume endless hours for very little return."

And always keep sight of the bigger picture - what you want from your job and where you're headed.

Every day, write an achievable, realistic to-do list - factoring in how long each meeting/tasl/phone call will take. Take breaks and get out of the building - this helps your brain reorganise and plan. Build in a 10-minutes warm-up and win-down at the start and end of the day.
Every evening, spend five minutes filing and sorting. Tidy your desk by using boxes for paperwork labelled.
Once a week , plan thinking time. If possible, put the phone on voice mail for half and hour and take stock of your situation. Look at meetings in your calendar - will a phone call or email do?
Once a month, outline bigger goals so you know what you are aiming to achieve - sales figures, projects done and dusted, new business deals and so on. Keep a record of achievements, too, so you have them at your fingertips for your CV or promotion.

Home Solution
"Getting your house organised can make your family stronger and better able to enjoy each other, and everyone more at ease in the sacred space you call home," says Dr.Paul. "It means you can find things when you want them, feel less stressed, live in a pleasant place and have fewer family fights.

"But don't try to organise your whole house in one weekend. Ask yourself what's the ugliest, most offensice place in your home that you can't stand to look at everyday. it could be the kitchen counter clutter or the bathroom with its assortment of toys, outdated medicines and plasters that don't stick any more."

Set aside time -five, 10 to 20 minutes once or twice a week, then switch a timer on and get down to work. Energise yourself. Put on music with a good beat. Remember everything you don't need has to go.

But home maintenance is also about daily habits and routines. Ground rules are vital and so are house meeting. Discuss and create guidelines for how you would all like your home to look in terms of amount of stuff versus spaciousness, standard of cleanliness, individual need and so on.

Every day, get everyone to put things back immediately after they use them - returning keys, glasses, hats and gloves to the same place, clearing floors and countertops at the end of each day, hanging up clothes and coats, putting toothbrush back in the holder rather than on the sink. Have a 15-minute clean-up time before bed - put your clothes out for the morning, make sure the supper dishes are washed up and put away and encourage little ones to clear up their toys.
Once or twice a week, set aside 20 minutes to an hour to finish one task - clering out a drawer, a shelf, a cupboard or even a room.
Every month or two, prune your stuffs - do you really need to keep those jeans, that vases, those shoes or those old videos? Go through the kids' toys, clothes and books and donate unwanted items to charity.
Twice a year, schedule a big home-maintenance task, such as redecorating reviewing your storage and assessing your utilities - is everything working properly? Start a household fund for repairs and home maintenance.

Family solutions
When you have a family, there are other people's schedules and diaries to co-ordinate - including school runs, after-school clubs, dental checkups, parents'evenings - not to mention your own working diary, other family commitments and a marriage.

The key is to run your household as you would as team at work. Learn to delegate, give children responsibility for keeping their room tidy. Keep tracks of everyday events and mark them on a calendar so you know who's got to be where and when. Brush up on your time keeping. Constantly reassess your social life and commitments. Learn to say no when you really can't face cooking for an extra six people or looking after your neighbor's dog.

Consider extra support - could you perhaps afford a monthly cleaner, a child minder once a week or a student to help you in the office if you work from home?

Don't let your leisure time slide, particularly as a couple. Make sure you grab and evening, day or weekend away together. Involve the whole family in working towards achieving such a break.

Get every day off to a good start in the morning be preparing the night before - make packed lunches, put out clothing and leave school bags, mobiles and briefcases by the door. Lay the table for breakfast. Leave as little as possible to the morning rush.
Each week, assign various tasks or chores to different members of the family. Even small children can tidy up their toys or help lay the tables.
Every month on a calendar, schedule in dental appointments, parents' evening and so on. Plan ahead too. Anticipate changes in your schedule, such as school holidays, so you're prepared for them. Clear out the family car. Plan a night or weekend and ask relatives or friends to babysit.

Money solutions
With so many demands on your money, it doesn't take long for finances to spiral out of control.

Not paying bill on time, losing receipts, not budgeting wisely, letting your credit cards mount up, failing to cancel direct debits and unbridled spending mean many of us are never quite sure how much money we actually have.

Some women simply aren't interested in finances, so they often don't keep abreast of APRs, best mortgage rates, saving plans, pensions and other ways to save.

Start off by keeping a spending diary for a month. Write down every penny you spend - everything - from that newspaper and cappucino to the bills, mortgage, childcare and meals out. That way you know exactly how much you're spending - and what you can really afford.

Buy several files and label them "bills", "invoices", and "receipts" then separate them into boxes for clothes, household, car and so on. It's a great way to help you keep track of your spending, and useful in case you need to change things or take purchases back.

Keep all your receipts in one place and file them each evening
Try functioning on cask alone. After keeping your dairy, work out how much you will need and only take that much out of the bank. Don't use your credit card or cheque book and see how much more you have at the end of the month.
Once or twice a month, pay all your bills in one go, then write paid on each one and file them.
Once or twice a year, gen up on the best saving plan, mortgage pensions and other financial products.