• You are convinced that doing an exercise is good for health.


• You want to protect your health.


• You are asking yourself what activity and how much of it must you do to keep yourself healthy.


• You are asking yourself how to integrate such an activity in your daily life.

• Go shopping or to buy your bread on foot.


• Walk to your work.


• If you are taking the bus, stop one station before your destination stop and walk the remaining distance.


• Park your car about 400 metres from your destination and walk the rest of the way.


• Use the stairs.


• Make a few breaks during your work period or when you are watching tv and take a walk around your house or your workstation. Never sit down for long periods of time as this may cause back pain.


• Spend more time in your garden than usual.


• If you have got a dog, take a him for a walk more frequently and for a longer period of time.

• Privilege vegetables cooked or uncooked... or fruits. There is no scientific reason as to fruits must be consumed at the end of a meal. Fruits can also be eaten at the beginning of a meal.


• A salad can combine the opening dish and the main course: uncooked vegetables or fruits, cooked vegetables, eggs, fish, cubes of cheese, cooked potatoes, peas or lentils.


• A thick vegetable soup can replace a plate of cooked vegetables.

• Use only lean meats whatever the sources of the meat: chicken, beef, turkey, etc.


• Eat fresh, frozen or canned fish regularly. If you are bored with fish, you can vary your dish with other sea foods like prawns, octopus,etc.


• If you are a eating a "main dish" rich in fats, use fresh fruits or vegetables as entrées or desserts.


• Starchy foods will make you full which will prevent 'snacking' in between meals.

• A fruit yogurt cannot be an alternative for a fruit because it contains very little fruits in it.


• Even if it's not the same as a fruit, a fruit juice, with the mention "100% pure juice" can be a good alternative to a fruit. Other fruit juices are very sweet; they are made from very little and sometimes no fruit at all. They contain food additives.


• In case of weight problems, do not take fruit juices. It does not provide the same amounts of nutrients as a fruit and it is full of calories.

1. Shield for children and teenagers
   
   The frequency with which a teen eats family meals appears to be associated with a variety of psychosocial and behavioral variables, including cigarette smoking, alcohol and marijuana use, grades in school, depressive symptoms, suicidal ideation and suicide attempts. Family mealtime is a protective factor in the lives of adolescents for nearly all of these variables, particularly among girls. Specifically, kids who reported eating more family meals per week reported significantly less substance use and significantly better academic and mental health than those eating fewer meals with family. These associations were apparent across the spectrum of meal frequency each additional meal per week conferred some additional benefit.


2. Strenghening Family Bond
   
   The divorce rate is continuously increasing as more and more couples get into unpleasant divorce lawsuits. Divorce Rate estimates that "Probably, 40 or possibly even 50 percent of marriages will end in divorce if current trends continue.", which is actually a projection for couples in America. Freeing about 30 minutes of your time each day to spend with your family on a simple and healthy meal can have very powerful countereffects to the divorce rate.


3. Ordered eating habits
   
   Actually eating with your family each day helps to eliminate disordered eating habits or the "skipping of meals". Family meal frequency and other characteristics were related to disordered eating behaviors: those eating more frequent family meals which were prioritized by the family, and structured and positive in atmosphere, result in fewer health problems related to diet.


4. Eating a family meal can be fun, healthy as well as educational
   
   A Harvard University study found that family dinners are the most significant childhood event for helping children to develop language skills. Bring the children to the “big table” and engage them with questions about what is happening with their friends and what their interests currently are. In addition, discuss family history and stories about yourself as you were growing up. In short, make eating pleasurable, nutritious and educational.


5. Healthier Diet Control
   
   Eating with your close ones, actually allows you to monitor what they are eating. Rather than let your children eat outside all day, make it a must to atleast have one healthy meal at home and that is the family meal.

1. Valerie Waters
   
   Considered as Hollywood's 2002 hot trainer by US Weekly magazine September 2002, Valerie is establised as the premier personal trainer in Los Angeles -- one who can produce the results, and fast. Featured in top publications ranging from Glamour, Vanity Fair and In Style to Fitness, Self and People, Valerie Waters is the first person called by Hollywood’s elite when they need to either get in shape or stay that way. She has trained celebrites like Jennifer Garner, Rachel Biels, Kate Beckinsale, Cindy Crawford and Matt Dillon.
   
   Training Philosophy: "Get in, get out, get a life." Waters' workouts last less than an hour, incorporating circuit training with weights and a "kitchen purge" to clear out bad food which she replaces with healthy options.
   
   Best Tip: "Don't be afraid of weights. They're the quickest way to change your body"


2. Gunnar Peterson
   
   Gunnar Peterson is a Beverly Hills-based personal trainer whose clients include celebrities, professional athletes, and everyday people. Gunnar works with each client on an individual basis, focusing on achieving long-term results through challenging and constantly varied workouts. With a client list as diverse as his training methods, Gunnar emphasizes strength training modalities that can be transferred from the gym to daily life, from training camp to championship. He has worked with athletes from the NBA, NHL, NFL, USTA, professional boxing and various NCAA sports. Many film and television celebrities have also sought Gunnar's guidance in preparing for roles and have stayed on to become devoted clients, making him a part of their regular fitness regimen.
   
   Training Philosophy: Peterson creates different workouts for different clients every day. He has clients eat protein early in the day, making breakfast the largest meal and dinner the smallest.
   
   Best Tip: Peterson creates different workouts for different clients every day. He has clients eat protein early in the day, making breakfast the largest meal and dinner the smallest.


3. Ashley Borden
   
   Ashley Borden is a fitness and lifestyle consultant to some of Hollywood’s most recognizable faces. Her unique approach to fitness can be attributed to having tackled her own personal struggles, transforming them into a positive philosophy and dynamic training program – making her one of the most sought-after experts in her field. Clients have included: Christina Aguilera, Chaka Khan, Mandy Moore, Sean Hayes, Tori Spelling, Poppy Montgomery, Sydney Poitier, Lauren Graham, and top professional athletes.
   
   Training Philosophy: As one of Karl List's master trainers, Borden focuses on mio-fascial release, or deep tissue stretching; biomechanics with resistance and balance exercises; cardio, proper water intake and diet. She suggests drinking 100 ounces or water a day and gives her clients cardio homework, which they track using a heart rate monitor.
   
   Best Tip: Take care of the arches in your feet. "When your arches collapse, your knees rotate inward, and your hips rotate outward giving you a saddlebag appearance. It then pulls your sternum down, it pulls your neck forward, and everything collapses." She suggests orthotics and mio-fascial release to combat chronic pain and posture problems.


4. Michael George
   
   As one of Hollywood's most sought after fitness experts and certified training consultants, his intention is to strengthen the spirit along with the body. Michael uses motivation, commitment and consistency as the integral components to achieving one's health and fitness goals, along with lifestyle transformation. His work encompasses almost all conditioning activities, including: aerobic and strength conditioning, yoga, core training, self-defense training, boxing, breathing exercises and meditation.
   
   Training Philosphy: George varies his workouts to keep clients engaged. He borrows from Eastern and Western philosophies, using martial arts, yoga, Pilates and meditation in conjunction with strength training. He saves time by using multiple muscle groups in each exercise, like a squat with a bicep curl. He also incorporates pliometrics and core boards.
   
   Best Tip: Don't wait too long to integrate a healthy diet and consistent exercise into your days. "I've seen a lot of people come to me when it's a little bit too late," he said, "I've had [clients] pass away due to illnesses, cancer, heart disease, whatever it may be. The time is now. If you don't put your health first you're never really going to truly be happy."


5. Bob Greene
   
   Bob Greene is an American exercise physiologist and certified personal trainer specializing in fitness, metabolism, and weight loss. Greene has authored over 10 books concerning weight-loss, diet and health, including two books co-authored by Oprah Winfrey. He is a frequent guest on The Oprah Winfrey Show, has a radio show on the "Oprah and Friends" satelitte radio network and is a contributor to O magazine.
   
   Training Philosophy: Greene tries to look at the entire individual and get clients to visualize how doing all the exercises he suggests will improve their lives. He says the physical benefits are almost meaningless if they don't translate to "you having a better life overall ... especially those areas not related to fitness."
   
   Best Tip: "First thing is, know what you want," Greene said. He said a lot of people want to work out because it's "in" or they know they should be doing it, but don't have a specific goal. "Know the reason you are making these changes in your habits, what is it you really want to achieve." He also said most people need to do both weight training and cardio.

The small calorie or gram calorie approximates the energy needed to increase the temperature of 1 gram of water by 1 °C.

The second factor in the equation, physical activity, consumes the next highest number of calories. Physical activity includes everything from making your bed to jogging. Walking, lifting, bending, and just generally moving around burns calories, but the number of calories you burn in any given activity depends on your body weight. Click here for a great table listing the calories expended in various physical activities and for various weights.

The thermic effect of food is the final addition to the number of calories your body burns. This is the amount of energy your body uses to digest the food you eat -- it takes energy to break food down to its basic elements in order to be used by the body. To calculate the number of calories you expend in this process, multiply the total number of calories you eat in a day by 0.10, or 10 percent. If you need some help determining how many calories you eat in a day, check out these sites:

• USDA National Nutrient Database
• Food Data
• Mike's Calorie And Fat Gram Chart

1. Composition of an egg
   
   An egg consists of the yolk, the white and the eggshell. One egg is the least expensive source of protein.
   
   Yolk: The yolk is extremely high in cholesterol, containing more than two-thirds of the recommended daily limit of 300 mg! It contains good amounts of B Vitamins, Vitamin A, iron and riboflavin all which are essential nutrients for immunity, healthy skin, nerves and vision.
   
   The yolk contains all the fat and approximately half of the protein of the egg. It also contains choline, an extremely important nutrient for the brain development. A large egg yolk contains approximately 60 Calories (250 kilojoules).
   
   Egg White: Also known as albumen, egg whites are very low in calories, little fat, no cholesterol, and are loaded with protein. The egg white contains about 15 Calories (60 kilojoules).
   
   Egg shell: Egg shell has little nutritional value. It is just a build up of a calcium compound.
   
   Fried Egg 92 calories
   
   Hard-Boiled Egg 76 calories
   
   Poached Egg 76 calories
   
   Scrambled Egg 100 calories (includes addition of milk in recipe)


2. Health Risks of Eggs
   
   Cholesterol: As mentioned above, an egg contains about 200 mg of cholesterol all which are found in the yolk of the egg. Most people prefer not to eat the yolk because of the high cholesterol content. Two ways of countering this problem is firstly to use egg beaters, a product sold in the United States as a substitute for whole chicken eggs. It is composed of egg whites separated from their yolks and fortified with vitamins and other nutrients. By eliminating the yolk, Egg Beaters has significantly less food energy than whole eggs, but has no fat or cholesterol.
   
   Another simple method I mentioned in a previous article on how to decrease cholesterol is instead of an egg, better use the egg white with 2 tsps of oil or 2 egg whites.
   
   Fat: About 60% of the calories in an egg come from fat; Chicken egg yolks contain about 10 grams of fat. This may not pose a health risk though because most of the fat are unsaturated fat. Unsaturated fat helps lower the bad cholesterol (LDL).
   
   Salmonella Infection: Salmonellosis is one of the most common bacterial infections. More than 95% of cases of Salmonella infection are food-borne. Bacteria can be on the outside of a shell egg. That's because the egg exits the hen's body through the same passageway as feces is excreted. That's why eggs are washed and sanitized at the processing plant. Bacteria can be inside an uncracked, whole egg. Contamination of eggs may be due to bacteria within the hen's ovary or oviduct before the shell forms around the yolk and white. SE doesn't make the hen sick. It is also possible for eggs to become infected by Salmonella Enteritidis fecal contamination through the pores of the shells after they're laid.
   
   Researchers say that, if present, the SE is usually in the yolk or "yellow." However, they can't rule out the bacteria being in egg whites. So everyone is advised against eating raw or undercooked egg yolks and whites or products containing raw or undercooked eggs.
   
   Young children, older adults, pregnant women (the risk is to the unborn child), and people with a weakened immune system are particularly vulnerable to SE infections. A chronic illness weakens the immune system, making the person vulnerable to foodborne illnesses.
   
   No one should eat foods containing raw eggs. This includes "health food" milk shakes made with raw eggs, Caesar salad, Hollandaise sauce, and any other foods like homemade mayonnaise, ice cream, or eggnog made from recipes in which the egg ingredients are not cooked. However, in-shell pasteurized eggs may be used safely without cooking.


3. Refrigeration and Hard-Cooked Eggs
   
   Temperature fluctuation is critical to safety. With the concern about Salmonella, eggs gathered from laying hens should be refrigerated as soon as possible. After eggs are refrigerated, they need to stay that way. A cold egg left out at room temperature can sweat, facilitating the growth of bacteria. Refrigerated eggs should not be left out more than 2 hours.
   
   When shell eggs are hard cooked, the protective coating is washed away, leaving bare the pores in the shell for bacteria to enter and contaminate it. Hard-cooked eggs should be refrigerated within 2 hours of cooking and used within a week.


4. Safety Guidelines for handling eggs
   
   
   • Wash utensils, equipment, and work areas with hot, soapy water before and after contact with eggs.
   
   
   • Don't keep eggs out of the refrigerator more than 2 hours.
   
   
   • Raw eggs and other ingredients, combined according to recipe directions, should be cooked immediately or refrigerated and cooked within 24 hours.
   
   
   • Serve cooked eggs and dishes containing eggs immediately after cooking, or place in shallow containers for quick cooling and refrigerate at once for later use. Use within 3 to 4 days.
   
   
5. Fastest way to peel an egg
   
   

Cluster headache is a terrible pain, but it is very different from migraine. The pain is said to be the worst pain a human can experience. It is likened to the brief “ice cream” headache the sometimes happens when a large piece of ice cream hits the throat. Imagine that pain lasting for an hour. Patients become agitated, desperate, and are said to commit suicide. The headache lasts only up to about 3 hours, and is accompanied by intense tearing, redness of the eye, drooping of the eyelid, and nasal congestion.

1. Headache
   
   Everybody knows what a headache is but few knows that there are different types of headaches and that sometimes they can leave you paining for hours if you do not know how to get rid of it. There are five different types of headache: Migraine, Tension Headache, Cluster Headache, Episodic Headache and Sinus Headache. Migraine is the most common type of headache. The usual triggers of headache are Hunger, Smoking, Alcohol, Dehydration, Environmental Stress and sometimes the weather. Earlier I wrote a comprehensive article on how to get rid of headaches which you can refer to.


2. Breathing difficulties
   
   Occasionally you feel that you are breathing rapidly without any exertions on your part and sometimes you are just lying about - suddenly you find yourself out of breathe. All these signs are signals of an underlying health problem such as a problem with your heart (blood clot) or lungs, an asthma attack, hypertension or anxiety and panic attacks. Taking some medication can get rid of the problem but I seriously recommend you have a check up with your doctor if you are experiencing breathing difficulties.


3. Loss of weight and appetite
   
   Sometimes it happens that you experience a sudden loss of appetite and weight. You do not feel like eating or drinking anything. This can be due to depression or sudden mood changes or there may be more important underlying problems such as liver disease, cancer or other noncancerous disorders, or disorders that interfere with how well your body absorbs nutrients (malabsorption disorders).


4. Persistent nausea and vomiting
   
   Persistent nausea and vomiting may happen during a severe headache but they can be signs of pancreatic cancer, stomach cancer and ovarian cancer. So if you continue to experience persistent nausea and vomitting over a period of a few days, you need medical help.


5. Flashes of light
   
   You may experience flashes of light during the day or the night. During the day, it may be due to the effects of sunlight on reflective surfaces but if it persists through the night, it may be due to a disease in the retina (surface which absorbs light) in your eyes.


6. Painful and swollen joint
   
   Sometimes you may feel pain in your wrists and back after you have worked a lot at your desk. Some desk exercises may get rid of the pain but if you continue experiencing severe pain in your joints, this may be due to illnesses such as "gout" or "rheumatoid arthritis".


7. Persistent fever
   
   Persistent fever which does not disappear over the course of a few days may be due to infections or reactions to certain drugs or medications. Fever is common with treatable infections, such as urinary tract infections. But if a low-grade fever persists for more than two weeks, check with your doctor. Some underlying cancers can cause prolonged, persistent fever, as can tuberculosis and other disorders.


8. Unusual Bowel Habits
   
   Unusual Bowel Habits are:
   
   
   • Diarrhea lasting more than two days
   
   
   • Constipation lasting for more than 2 weeks
   
   
   • Urges of bowel movements without any stool
   
   
   • Bloody stool
   
   Changes in bowel habits may signal a bacterial infection, a viral or parasitic infection. Among other possible causes are inflammatory bowel disease and colon cancer.


9. Sudden loss of vision, speech and movement control
   
   These are the most alarming signals of all and may be signs of a stroke. If you experience the following, lose no time to go and see a doctor as it may mean a matter of life or death or you can be incapacitated for life:
   
   
   • Sudden weakness or numbness of the face, arm or leg on one side of your body
   
   
   • Sudden dimness, blurring or loss of vision
   
   
   • Loss of speech, or trouble talking or understanding speech
   
   
   • A thunderclap headache
   
   
   • Sudden dizziness, unsteadiness or a fall

The median diet worked out to a costly $85.79 a week — that's 58 percent more than the $54.44 the average single American spends on food. Our price calculations for the foods on each menu were done on a per-serving basis. Prices came from New York City-based online grocer Fresh Direct and were adjusted to the national average to control for any price differential.

1. Jenny Craig
   
   Weekly Price: $137.65
   
   The Jenny Craig method is a three-level food-mind-body plan to help people lose weight and keep it off.
   
   At the first level, the program teaches clients how to eat the foods they want -- in small, frequent portions.
   
   At the second level, the program teaches clients how to increase their energy levels via simple activity.
   
   At the third level, the program teaches clients how to build more balance into their lives in order to maintain weight loss and healthy diet.


2. NutriSystem
   
   Weekly Price: $113.52
   
   The NutriSystem Nourish program is all about convenience. They sell pre-packaged (heat and eat) meals from their website and ship them to your door. They have an ongoing deal that will supply one weeks free food with every 4 week order (see the free deal here). This amounts to $280 for 5 weeks food. In an age where foods are chosen according taste, price, and convenience - it should come as no surprise that Nutrisystem is so popular. This is effectively fast food for weight loss. If you are not prepared to eat processed food (i.e. increased sodium), then this is not for you.
   
   With the autoship option, the price gets cheaper each month, going from $280, to $270, to $260 and so on.


3. Atkins
   
   Weekly Price: $100.52
   

   The Atkins Diet represents a departure from prevailing theories. Atkins claimed there are two main unrecognized factors about Western eating habits, arguing firstly that the main cause of obesity is eating refined carbohydrates, particularly sugar, flour, and high-fructose corn syrups; and secondly, that saturated fat is overrated as a nutritional problem, and that only trans fats from sources such as hydrogenated oils need to be avoided.
   

4. Weight Watchers
   
   Weekly Price: $96.64
   
   Weight Watchers NYSE: WTW, founded in the 1960s by Jean Nidetch, is a company offering various dieting products and services to assist weight loss and maintenance.
   
   Weight Watchers usually has a 'minimum weight' level, to protect those who are not actually overweight. If those interested in Weight Watchers are above this 'minimum weight' then they can set up their weight loss goal with their local Weight Watchers leader. Height, age, and beginning weight are recorded in order to establish their goal weight.
   
   Varying on location, Weight Watchers generally offers two distinct programs:
   
   * The Flex program
   * The Core program
   


5. Zone
   
   Weekly Price: $92.84
   
   The Zone diet is a diet popularized in books by Barry Sears. It advocates balancing protein and carbohydrate ratios instead of caloric thinking as an approach to eating. It is not primarily a weight-loss "diet" (though it can be used quite successfully for that purpose; rather, it is a way of eating food that complements the body's own evolution.


6. Ornish
   
   Weekly Price: $78.74
   
   The Ornish Diet is a somewhat popular diet that was developed by Dean Ornish M.D. in his book Dr. Dean Ornish's Program for Reversing Heart Disease. It is a diet that is specifically formulated to reverse heart disease but has recently been used as a weight-loss program. This vegetarian diet emphasizes low-fat, filling foods, including legumes and other high-fiber choices.


7. South Beach
   
   Weekly Price: $78.61
   
   The South Beach diet is a diet plan started by Miami, Florida-area cardiologist Arthur Agatston which emphasizes the consumption of "good carbs" and "good fats". Dr. Agatston developed this diet for his cardiac patients based upon his study of scientific dieting research.


8. Slim Fast
   
   Weekly Price: $77.73
   
   Slim-Fast is a brand of shakes, bars, snacks, packaged meals, and other dietary supplement foods sold in the U.S., U.K., Ireland, Canada, France, Germany, the Netherlands, Brazil and Mexico by Unilever. Slim Fast promotes diets and weight loss plans featuring its food products.


9. Sugar Busters
   
   Weekly Price: $69.62
   
   "Cut Sugar to Trim Fat" proclaims the dust jacket of Sugar Busters! Inside the book, you read that "Sugar is toxic!" And that's the basic premise of the diet. The authors tell you to eliminate all sweets made with refined sugar and certain fruits and vegetables with a high-sugar content because they wreak havoc on your biochemical system. The diet also promises to lower your cholesterol, achieve optimal wellness, increase your energy, and help treat diabetes and other diseases.


10. Subway
    
    Weekly Price: $68.60
    
    SUBWAY® is the name of a franchise that mainly sells sandwiches and salads. It was founded in 1965 by Fred De Luca and Peter Buck. The corporation that owns the trademarked name of Subway is Doctor's Associates, Inc. (DAI). The company has over 28,048 franchised units in 87 countries as of November 21, 2006 and is the fastest growing franchise in the world. This rapidly growing chain added over 2,000 locations in 2005.
    
    Subway uses the advertising slogan "Eat Fresh" to explain how every sandwich is made on freshly baked bread, using fresh ingredients, in front of the customer to their exact specification, by employees who Subway terms "Subway Sandwich Artists®".

1. Plan your work. Become super-organized.


2. Enjoy your work. Life is too short.


3. Take a walk, appreciate nature.


4. Nuke a bad habit - Bad habits are most of the time sources of our stress.


5. Adopt the 7-Day Mental diet.


6. Find time to talk to your loved ones, family or friends.


7. Sincerely help others without expecting anything in return.


8. Get a good night's sleep.


9. Enjoy fine dining from time to time.


10. Make a loan and help fight poverty - Making a difference in the world can bring a sense of well being.


11. De-stress by finding inspiration from success stories.


12. Laugh!


13. Cry!


14. Listen to uplifting music/songs.


15. Do some desk exercises if you are stressed at work.


16. Enjoy a comedy show on TV, even it is reminds you of work.


17. Get out of debt if you have financial problems.


18. Clean up your desk if you have stressed out and cannot still find this file.


19. Avoid stress by learning how to tame these evil credit cards.


20. Hug someone. This one actually works for me. ;)


21. Unclutter your life


22. Become an early riser


23. Take a break.


24. Eliminate distractions


25. The right attitude counts. Become positive
.

26. Start now and avoid stress


27. Learn to manage kids and parents within the Sandwich Generation


28. Enjoy what you have instead of what you want


29. Embrace the key elements of an ideal life


30. Cut down junk mail


31. Start with small expectations and increase them as time goes by.


32. Make yourself a cup of tea. Inhale the warmth and scent coming from it. Enjoy it slowly by sipping it.
    


33. Have the courage to be yourself.


34. Acquire a wealthy mindset.


35. Procrastinate.


36. Get Things Done.


37. Don't be over committed.


38. Make your first year of marriage easier.


39. Let go of "emotional baggage". Grudges do nobody any good.


40. Define a healthier lifestyle for yourself


41. Join associations, go to clubs and surround yourself with people. Connecting with others on a personal and emotional basis serves as an outlet for stress.


42. Taste some of the world's healthiest and "tastiest" foods


43. Take a rest break


44. Heal old wounds


45. Sing a song.
    


46. Learn to cook and avoid the stress of harming your body with junk foods.


47. Stop smoking, alcohol and other addictive drugs!


48. Do some moderate exercises


49. Visualize a peaceful scene and this will have a soothing effect on your mind.


50. Kick start your day with some great foods


51. Do regular health checks.


52. Take deep breaths to clear your head.


53. Massage is a good way to fight stress.


54. Aromatherapy is also very good to get rid of stress.


55. Lay an energy line.


56. Avoid temporary reliefs by taking medication like Prozac.


57. Yoga has been a longtime tool to achieve a zen life.


58. Tai Chi Chuan promotes health and longevity and eliminates stress at the same time.


59. Take power naps.


60. Set some time aside to do what you love.


61. Accept your limitations and know that sometime you cannot do it all.


62. Don't get stuck in the past and move forward.


63. Studies have shown that noise have a profound impact on our well-being. So as far as possible, avoid stress sounds like the roar of a carnivore, the crack of a falling tree, the scream of a child, wailing sirens, etc.


64. Don't rush through meals.


65. Eat fresh fruits and vegetables. They are rich in serotonin, a chemical that reduces the effects of stress.


66. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Reverse count slowly from 10 to 1. This is a technique used by anger management therapists but which also works for stressed people.


67. Do some stretching in the morning to exercise your joints and avoid stress pains later during the day.


68. Relaxing in the sun is a great way to forget about the worries of this world. Learn how to sunbathe safely.


69. Build confidence in yourself. Lack of confidence is a huge stress generator.


70. While working sure will leave you stressed out, the satisfaction of a job well done often surpasses the stress you will feel. So work hard and savor your successes.


71. Let passion drive you instead of the "getting things done" mentality.


72. Sometimes the simplest prayer helps.


73. Finding a great gift is sure a stress for me. Try the following cheap gift ideas.


74. Avoid tight-fitting clothes on your head and around your neck. It suppresses blood flow to the brain and can cause headaches for you.
    


75. Have sex.


76. Watch a movie.


77. Smile!


78. Play with a yo yo.


79. Avoid negativity.


80. Take a hot shower.


81. Live, not merely exist!


82. Find a day to recuperate and power up for the coming week. On Sundays, I stay at home, tend to household jobs like cleaning,etc.. and prepare myself for the coming week.


83. Organize your life.


84. Psych yourself up.


85. For those that are afraid of burglars and stress out at bedtime, start a neighborhood watch program.


86. Manage your energy effectively.


87. Body image is one stress generator. Learn how to get back in your skinny jeans.


88. Learn relaxation techniques to enjoy life.


89. The hipster pda (hPDA) has been a real blessing. It's the only tool I use to organize my life and eliminate stress.


90. Nagging can be very unpleasant and stressful. Learn how to stop the nagging.


91. Get an ideal job.


92. Take a vacation.


93. Think well before deciding on a career.


94. Do it now!


95. Keep busy when stressed. An idle mind is the devil's workshop.


96. Get rid of shyness by learning how to speak in public.


97. Sometimes sleep disorders are at the roots of your stress.


98. Turn off the television. Too much visual overload is bad for the brain processes.


99. Often times, people are not capable of coping with the stress in their life. If you are in that group and admit to it, it's better to seek help from counselors.


100. Find a day of the week to let go. For me Saturday is blast day where I meet with my friends and have a fun.


101. Communicate. Not saying the things we feel can lead to a sense of frustration, hurt, anger or anxiety, all which are stress burdens on our mind.
     

“If you ask what is the single most important key to longevity, I would have to say it is avoiding worry, stress and tension. And if you didn't ask me, I'd still have to say it.” - George F. Burns

Moderate physical activity is defined as an activity that burns about 150 calories of energy per day. The more vigorous the exercise the less time each day is needed to meet these requirements.

1. Walking 1.75 miles
   
   Duration: 35 minutes
   
   Walking, the simplest of all exercise, is actually a very good way to get more active and burn more calories. Park your car a few roads away from your workplace and walk the rest of the distance to work. Use the stairs instead of the elevators. Walk to the local grocery in your area to buy foods. Get a pet and work it every afternoon. Walk when you are talking on your mobile phone.


2. Running 1.5 miles
   
   Duration: 15 minutes
   
   Running is very good to get rid of muscle stiffness when you are seated at your desk all day. Running tones up your muscles, makes you sweat heavily and thereby cleansing your skin at the same time. Running clears up your head and makes you more relaxed.


3. Gardening
   
   Duration: 30 - 45 minutes
   
   Gardening is a very pleasurable activity in that you get a satisfaction in creating something beneficial for you and for your health. You can plant vegetables and reap them fresh afterwards for your meal. Those who do not have a garden can do this by planting flowers, vegetables in pots. Here is a very interesting article to grow houseplants in your apartments: 5 easy care houseplants for a touch of nature.


4. Dancing fast (social)
   
   Duration: 30 minutes
   
   If you love to shake it, a night at your local club can shake more calories than a few days of walking. Dancing prevents osteoporosis and exercises your body for increased blood flow. It is estimated that dance burns anywhere from 5 to 10 calories per minute depending on speed and intensity. For example, swing and mambo burn more calories than a slow waltz. And of course if you are lucky, you can find yourself a date while dancing! ;)


5. Shoveling snow
   
   Duration: 15 minutes
   
   Shoveling snow may seems a grueling task for the uninitiated but actually it is a very good exercise for muscle reinforcement and increased blood flow. It actually helps you exercise the joints of your wrist and arms. It prevents stiffening of the joints and muscles in the arms.
   
   NOTE: Please be aware that people with back problems should not try shoveling snow as it may place a load on your back. It may cause lumbar hernia, a condition where a disc in your vertebra is dislocated from its position.