Best Self Help

Increase Your Metabolism

The simplest equation to losing weight is to burn more calories then you take in. Many diets do not address this simple equation. These diets talk about cutting down on the food that you eat.

One of the ways that you can cut down on the calories that you eat is to skip meals. But  this is not the best way to lose weight. When you skip meals, your body enters starvation mode. Your body in starvation mode slows your metabolism to almost a halt. A slow metabolism means that you are not burning the calories that you take in.  The key to losing weight is to have a diet that increases your metabolism so that you burn more calories.

On a metabolism-increasing diet you need to eat within thirty minutes of waking up in the morning. This is an important step. You need to jump-start your metabolism early to keep those fires burning calories throughout the day. You breakfast needs to include a variety of foods that your body will be able to burn as fuel throughout the day. The best breakfasts will include about a cup of complex carbohydrates, 3 oz of lean protein, and a glass of water.

Throughout the rest of the day you want to make sure that you do not go more then four hours between your small meals. The reason that you need to eat this often is that you want to feed your body at the first signs of hunger. Most people wait too long and feel like they are starving by the time they sit down for their meal. This is the starvation mode that sabotages many diets.

Your small meals throughout the day should be single servings of healthy snacks. Some of the best healthy small snacks to keep your metabolism going at full speed include some form of protein. A cup of healthy granola with peanuts in it is an ideal quick snack idea.

The other two main meals that you consume during the day can have a larger variety of foods in them. 3 oz of lean protein is the starting point of all metabolism-increasing meals. Add a single serving size of a complex carbohydrate, such as brown rice, and you are well on your way to a delicious and nutritious meal. You can fill the rest of your plate with as many vegetables as you like. This will give you a satisfying meal that will help you lose weight too.

By following this simple diet plan, your metabolism will be running at an increased level throughout the day. This increased level will allow your body to constantly burn the calories that you consume at maximum efficiency. And you’ll have energy to spare.

Zumba Fitness Total Body Transformation System

Product Review: Zumba Fitness Total Body Transformation System DVD Set
Review by: AHCMom
Where to buy: Amazon.com

The Zumba Fitness Total Body Transformation System is a fun way of shedding pounds and having a great time while getting fit.

The system consists of 4 DVDs, a pair of Zumba Fitness Toning Sticks and the Zumba Total Body Transformation Guide.

The DVDs are: Zumba Fitness Basics Workout, Zumba Fitness 20-Minute Express Workout, Zumba Fitness Sculpt & Tone Workout, Zumba Fitness Cardio Party Workout.

The exciting and easy-to-follow dance steps to Latin rhythms will get you in the mood for more. You will be moving and grooving your body to exotic rhythms of salsa, merengue and samba. The moves work on important muscles in your body, such as core, thighs and abs. The included toning sticks will help you to tone your arm muscles while you dance away.

Enjoy a great and fun Zumba workout at home, tone your muscles and dance your way to fitness and health.

Learn more by clicking the link below:

Zumba® Fitness Total Body Transformation System DVD Set.

Here’s a good diet & fitness journal

Product Review: Diet & Fitness Journal: Your Personal Guide to Optimum Health (Diary, Exercise) (Little Black Journals)
Review from: ACHealth Mom
Where to buy: www.amazon.com

A Diet and Fitness Journal is a great way of recording your diet and fitness plan and achievements. It is well documented that you lose more weight if you keep a journal by keeping you on track to reach your weight and fitness goals.

The book is compact and can easily fit into your purse. The orange and blue title cover band on the front of the journal is removable and can be peeled off leaving you with a nice and discreet looking fake leather journal.

The journal includes daily pages to record your food consumption, exercise, calories, vitamin and supplement intake as well as mood and emotions. On the opposite side is the food log itself, which has room to log breakfast, snacks, lunch and dinner with space for times eaten, fat, sodium, fiber, protein etc.

The weekly sections allow you to track your progress and keep you motivated with inspirational tips. The journal is spiral bound to make it easy to turn the pages. The book also benefits from a nutritional index which gives detailed data on popular foods.

The Diet and Fitness Journal helps you to lose weight and keep fit by tracking your food intake and your fitness.

Get it >

What You Need to Know about Hypnotherapy

Anyone who has ever tried to break a bad habit, such as quitting smoking, knows how hard it can be. Hypnotherapy may be able to help with that. This approach to a number of conditions is gaining popularity.

What is hypnotherapy? In simplest terms, it is a form of hypnosis but not in the traditional sense. There won’t be someone sitting opposite you asking you to bark like a dog. Instead, it is used to induce a trance-like state to heighten your suggestibility.

Anyone who has had stressors in their lives (just about everyone breathing) knows how hard it is to simply relax. When we get anxious we overeat. That is also the time when we say that we need those habits we are trying to get rid of in order to help us calm down.

Hypnotherapy is a safe way to do that without resorting to old measures. You are in a relaxed state that allows you to focus on the reason you are in the session. The hypnotherapist will then guide you through your treatment.

This is an alternative therapy. Depending on the prescribed course of treatment, this can be a companion therapy to other forms of counseling like psychotherapy or behavior modification.

There are two ways to conduct a hypnotherapy session: for suggestions, or to achieve a recollection of some past event. The suggestion form of hypnosis has proven effective for weight loss, cessation of smoking, nail biting, phobias and anxiety disorders. When it comes to recovering old memories, the therapy allows you to talk about them without the feelings that blocked the incident in the first place getting in the way.

This is how hypnotherapy works: With the aid of techniques used by the therapist, you are guided through to a relaxed but conscious state. It is believed that although the conscious and unconscious minds are connected, that connection can be suspended. It is in this state that positive reinforcement can be given to help with those habits and conditions that are ruling our lives.

For people trying to recover painful memories, hypnotherapy allows the therapist to find the information in your mind and then deal with it openly in another session.

An advantage of this type of treatment is that there are no side effects. It can be used in conjunction with more traditional treatments to heal the mind and the body. People with severe mental instability and psychoses are not advised to participate in hypnotherapy, however. People who suffer from delusions may perceive one of their hallucinations as a recalled memory which can be dangerous in their condition.

Before participating in any treatment for any condition, consult your doctor. They can advise you on alternative forms of treatment that won’t interfere in what they are doing and also will be beneficial for you.

You might like:
The Hypnosis Network
You might be surprised by who endorses the Hypnosis Network…

Relaxation Techniques: Create Soothing Rituals

We all experience stress in our lives, and it’s natural to get upset over it every now and then.  But some of us have excess anxiety that affects every aspect of our lives.  No matter which category you fit into, you can benefit from participating in relaxing rituals.

A ritual is simply a set of actions that we perform at regular intervals, or whenever the situation warrants.  While rituals can be harmful when performed compulsively (such as in those with obsessive-compulsive disorder), a soothing ritual can be of great benefit to those who are facing stress and anxiety.  It offers predictability and can give us the opportunity to let go of the tension that has built up inside us.

Some Rituals to Try

Everyone has certain things that help him or her relax.  What’s relaxing to you might be frustrating to someone else.  But here are a few things that could be part of your relaxing ritual:

* Music – Calming music is great for quieting the noise in our minds.  Whether it’s classical music or mellow psychedelic rock, the right kind of music can set the stage for relaxation.

* A bath – Warm baths are wonderful for unwinding after a long and stressful day.  Add some aromatic oils to your water for an even more soothing effect.

* Quiet contemplation – Some people find that taking some time each evening to mentally go over the events of the day without judgment helps them let go of anxious feelings.  Others find it beneficial to visualize how they want the following day to go.

* Yoga – Any kind of exercise can improve one’s state of mind, but yoga is especially good for eliminating anxiety.  It works the body and keeps the mind occupied while helping you wind down.

* Puzzles and games – Any kind of non-competitive challenge can help take our minds off of the things that cause us stress.  Jigsaw puzzles, crosswords and solitaire require concentration, using up mental resources that were going toward perpetuating anxiety.

* Journaling - Writing in a journal is a time-tested method of letting go of frustrations.  Simply recording the events of your day and your reactions to them can help you move beyond the stresses and recall the good stuff.

* Tea – A cup of hot tea is practically synonymous with relaxation.  It should, however, be caffeine-free.  Better yet, make a tea using soothing herbs such as chamomile or passionflower.

A relaxing ritual can be a powerful weapon in the fight against anxiety.  It can help us deal with the stresses we face each day and unwind so that we can get a good night’s sleep.  It’s cheaper than therapy and surprisingly effective.

New Winsor Pilates!

I love my Winsor Pilates DVDs, so I was excited to see this new announcement about a brand new Winsor Pilates program:

Here are the details:

Introducing Mari Winsor Slimming Pilates
…lose 10 inches in just 2 weeks! (As seen on TV)

Meet America’s Leading Pilates Expert – Mari Winsor
Now you can get the body they’ve always dreamed of with the unmatched guidance of America’s leading Pilates expert, Mari Winsor. Mari is one of the most widely recognized and respected fitness experts in the world, a woman who has single-handedly introduced millions to the benefits of Pilates. Mari’s roster of A-list clients includes:

Drew Barrymore
Jewel
Meg Ryan
Sharon Stone
Marisa Tomei

Mari remains the most sought-after trainer in Hollywood and a top celebrity in the world of health and fitness.

Here is a limited time offer on the NEW! Mari Winsor Slimming Pilates program: You can save 33% on the new Mari Winsor Slimming Pilates system, Plus you’ll receive over $100 in FREE Bonuses – during this exclusive introductory offer.

Mari Winsor Slimming Pilates

Mari Winsor Slimming Pilates provides everything your shoppers need to start burning calories and shape their whole body FAST. Lose 10 inches in just 2 weeks!

What’s included:

• The Accelerator Complete System
  The Accelerator provides the resistance, range of motion, and muscle sculpting of a Pilates Reformer, which can cost thousands of dollars. The Accelerator can be configured in 7 different ways for over 200 exercises
• 3 Mari Winsor Slimming Pilates DVDs
• Tape Measure
• Pilates of the Fit & Famous DVD – FREE Bonus!
• Learn the Moves Wall Chart – FREE Bonus!
• On the Go Eating Guide – Free Bonus!
• 30 Days FREE VIP Access to the Mari Winsor Web Club
  

Special Offer: Save 33% off The New Mari Winsor Slimming Pilates – during this Exclusive Introductory Offer.
Plus, get $100 in FREE Bonus Gifts. Start Today!

Aromatherapy for Anxiety

Aromatherapy has become something of a buzzword for the health and beauty industries, but it’s actually a type of alternative medicine that goes back to the early twentieth century.

Contrary to popular belief, true aromatherapy is not merely the use of scents to alter mood.  It is the use of fragrant essential oils to treat a variety of ailments.  And one of the most frequent uses of aromatherapy is in the fight against stress and anxiety.

Aromatherapy is ideal for those of us who are apprehensive about using prescription drugs.  While aromatherapy alone won’t cure acute anxiety, it can provide temporary relief.  It also works well for those who do not have clinical anxiety but are suffering from unusual amounts of stress.

There are several essential oils that can be effective in the treatment of anxiety.  These include:

* Lavender – This is one of the most popular aromatherapy oils.  Its scent is very pleasant, and it works as a sedative.  Lavender oil is found in many commercial products, including baby washes and lotions.

* Chamomile – Chamomile is often used in traditional herbal medicine.  Its calming effects are also present in its essential oil.

* Sandalwood – This oil is well known for its effectiveness against stress.

* Patchouli – Patchouli oil is a mood enhancer, and it is also used as an aphrodisiac.

* Vanilla – This is another scent that many people love, and it also has a nice, calming effect.

How to Use Aromatherapy

For quick results, you can just take a whiff of any of the above essential oils.  This can help you calm down when facing a panic attack or an intensely stressful situation.  But there are several other ways that we can use aromatherapy to help us relax.  These include:

* Diffusers and aroma lamps - If you want to allow your entire family to take advantage of the effects of aromatherapy, a diffuser or aroma lamp will scent your home with your favorite essential oil.  These are great to use around bedtime to help everyone unwind.

* Baths - A nice, warm bath is a great way to reduce tension.  Aromatherapy makes it even better.  Add five or six drops of a soothing essential oil to your water for a relaxing bath.

* Massages – A massage can help loosen tense muscles and improve brain chemistry to ward off anxiety.  Aromatherapy oils can be used to make massage oils to maximize the benefit.  Just add ten drops of the essential oil to an ounce of a carrier oil appropriate for your skin type.

As long as they are properly diluted before using on the skin, essential oils are very safe.  Some may cause reactions in sensitive persons, but most people tolerate them well.  So the next time you experience anxiety, try a soothing scented oil.  You might be surprised at how well it works.

More Helpful Resources to Help with Anxiety Naturally:

A Time for Relaxation, Vol. 1: Guided Relaxation Techniques for Wellness

Simple Meditations for Complex Times

The FAST Technique for Stress Relief

Hypnosis for Anxiety Relief

The Benefits of Pilates

Pioneered by Joseph Pilates in the early 20th century, the Pilates method has become a popular form of exercise.  It consists of about five hundred exercises that were designed to help the injured maintain physical fitness while recovering.  More akin to yoga than aerobics, Pilates has numerous benefits for beginners and fitness enthusiasts alike.

Ways to Do Pilates

Pilates exercises are most often performed on a mat.  Unlike yoga, however, Pilates mat-work exercises are all performed in a sitting or reclining position.  The resistance is provided by gravity and your own body weight rather than weights or a machine.  This allows for the building of balance and coordination by building the core muscles.

There is also equipment that is designed for Pilates work.  Most often used by those who want to focus on building strength, these machines provide added resistance.  Equipment exercises may be used in addition to mat exercises to add variety and support.

Benefits of Pilates

Pilates is beneficial to the body in several ways.  These include:

* Pilates requires us to be more aware of our bodies. The exercises require unity between the body and mind, and this carries over into our daily lives.  Those who do Pilates tend to have better posture, and their coordination is improved.

* Core strength is greatly improved in those who practice Pilates regularly.  The core includes the muscles deep inside the abs and back that attach to the spine or pelvis.  These muscles help keep the body more stable and balanced.  A strong core can help us perform better in physical activity and reduce our risk of injury.

* Pilates are more focused on flexibility than bulking up. They help us develop muscles that are long, lean and uniform instead of short, bulky and hard.  This factor also helps reduce the risk of injury, and it is good for the joints.

* Pilates is ideal for those who need a gentle, low-impact workout. The Pilates method is often used in physical therapy to help build strength without requiring the patient to bear a lot of weight.  Those who suffer from arthritis and other joint problems can also do Pilates safely.

* One of the key principles of Pilates is proper breathing. This is necessary to maintain high levels of oxygen in the blood, increasing the removal of waste, and battling fatigue.  The deep breathing associated with Pilates also works wonders against anxiety.

Pilates is great for both body and mind.  Its focus on form and control can help us stay in great overall shape, and the methodical movements and breathing promote relaxation and concentration.

Here are a few Pilates resources, if you’re just getting started:

Pilates Accessories from Amazon

Element: Pilates Weight Loss for Beginners

Pilates For Beginners

Winsor Pilates Best Value Kit DVD

Creative Date Ideas: 3 Cool Ways To Re-Spark Your Relationship

Written By Michael Webb

Are you frustrated that your relationship doesn’t have the magic and romance that it once had? Feel like you’re stuck in a rut and always doing the same things?

You’re not alone. After dating someone for a long time, it’s easy to slip into a stable and comfortable routine. However, you often lose the spark that made your relationship so special in the first place. Not to worry, here are three simple, fun and creative ways to reignite that magic:

1. GIVE  A UNIQUE GIFT

Name a Star after your partner. A number of astronomical agencies allow individuals to name stars and you receive formal documentation identifying the star that you have named. Or how about this: Give your partner a magic gift box, and every month place a new small gift in the box for your beloved to discover.

2. SAY “I LOVE YOU” IN A UNIQUE WAY

Take a book that your partner is reading and, using a pencil, underline letters in a section of the book she has yet to read to spell out a secret message of “I love you” or an entire love letter. Doing it just like this. Or for something really unique: You can buy special plants that grow and after 14 days display a message of your choice on the leaf. Cool or what! (Here’s one such plant at Amazon.)

3. START GOING ON DATES AGAIN

One thing that separates couples with ‘out of this world’ relationships, is they never stop doing new, fun and exciting things with their partner. In other words, they never stop dating and neither should you.

Spend the day doing fun things: go to the carnival, the beach, have a water fight, stare at the clouds on a grassy hill, go on a picnic, walk in the rain without raincoats and umbrellas, dress up in funny costumes and hit the town. Or how about this: Pick your partner up for a date and blindfold her before driving to a special destination. Try to make the destination something really unexpected like a table set up at the top of a cliff or a dinner on a boat or old-fashioned ship. It needs to be something that will have an impact when she removes the blindfold.

Believe me when I say that NOTHING can rekindle the love, passion and excitement in your relationship more than going on fun and creative dates together.

About the Author:
Oprah Love Expert Michael Webb is the author of 300 Creative Dates, a book jam-packed with ways to rekindle your relationship with creative and romantic outings, including including ideas for every day dates, long distance relationships, birthdays, anniversaries and more. To learn more, visit 300 Creative Dates

10 Wishes, by Marci Shimoff

Today is my birthday (52, but who’s counting!). Do you remember the childhood excitement of celebrating a birthday? Perhaps my favorite part was making a wish and blowing out the candles. I never doubted my wish would come true, and it always felt like magic!

This weekend I got a blast from the past when my whole family gathered for an early birthday celebration in my mother’s home. We sat around the same dining room table (circa 1954) as we had done so many times in the past.

As the cake came out and everyone sang to me, I was so excited to get to make a wish and blow out the candles (they kindly included only seven). I felt like I was 7 years old again, getting to wish for ANYTHING I wanted–and have it!

Wishes are magic. They are the energetic opening to life’s full potential–they open your heart to possibilities. Unlike goals, wishes are your fantasy dreams. You can hold them more lightly than goals. They put you in a childhood place of innocence. Being in touch with your heart’s desires is a way to connect more deeply with yourself.

Birthdays remind us that our days on earth are numbered. Some Eastern traditions believe we are given a specific number of breaths at the time of our birth, which inspires me to make the most of each day, even each moment. As Jonathan Swift said, “May you live all the days of your life.”

It’s easy to take our days for granted and spend them carelessly, as if they were an unlimited resource. What if instead we cherished each one, even treating it as we would our last?

A dear friend of mine passed away unexpectedly in October. I’m still trying to absorb the loss and the simple fact that I will not see him again in this lifetime or hear his unique laugh or goofy jokes. With each passing year we feel the richness of this life more intensely. We realize life is a gift–one with a non-negotiable expiration date!

This year I wish to make each day as full to the brim as possible. One of my early spiritual teachers said we should write down ten wishes on our birthday, because on this date the planets align for us, and our wishes are 1,000 times more powerful than on any other day of the year.

Writing down your wishes can be freeing–and you can be happy just thinking about them. Will you join me now? Remove all limits. Open your heart and believe again.

Here all’s you do:

Write 10 wishes for the year. If you could have anything, what would you wish for?
Post your wishes where you will see them every day. Remind yourself that you deserve they all come true.
Every morning ask yourself: What would I do today if I knew it was my last day on earth? Then do it!

Today I’m celebrating in Tumbes, Peru, where I’ll be speaking tomorrow, and I’m about to go off to the beach to write my wish list. It’s sure to include: appear on Dancing with the Stars, learn how to sing in tune, and complete a fabulous manuscript for Love for No Reason (that’s definitely a goal, too).

At the top of my list is my wish for you…

I wish you great happiness, health, and well-being and a life overflowing with the fulfillment of your wishes to your heart’s content. Most of all, may you be happy for no reason every day of your life!

Happy Day to you,

Marci Shimoff

About the Author:
Marci Shimoff is a celebrated transformational leader and #1 New York Times best-selling author (click here to purchase her fantastic book Happy for No Reason: 7 Steps to Being Happy from the Inside Out).
To learn more of her powerful techniques for establishing deep and authentic happiness and well-being, visit www.HappyForNoReason.com