Paleo Diet For Healthy Natural Weight Loss And A Healthy Lifestyle

Doctors and nutritionists have long been recommending diets low in sugar, sodium, and processed foods for health and weight loss. Rates of obesity, diabetes, and heart disease have increased along with the rise of salt, sugar, and processed foods in our diets. By following the Paleo Diet, or Caveman Diet, you can cut those substances out of your food and their harmful effects out of your life.

The diet is based on the theory that our bodies are still set up to eat the way our Stone Age ancestors did. Supporters say that all the chemicals and additives in modern foods are the cause of our national poor health and the obesity crisis. To follow the diet you only eat what would have been available to a hunter-gatherer in the Paleolithic era (about 10,000 years ago).

A Paleolithic diet can only be approximated, but you can eat a revised version consisting of fruits, nuts, vegetables, eggs, seafood, and lean meat. It is gluten-free, low in salt, sugar, and cholesterol. That makes it good for fighting heart disease and diabetes, and great for healthy weight loss. But how do you know what not to eat in order to follow the diet?

Foods from after the start of agriculture are off limits. That means legumes, including beans, lentils, peas and peanuts. Grains like oats, barley, wheat, and corn are not allowed. Sugars, processed oils, all dairy, and potatoes are modern and therefore out.

You can probably guess that the Paleolithic era was not known for its take-out, and you'll be hard pressed to follow this diet eating in a restaurant. Your best choice is healthy cooking at home. But where to begin? The modern foods have come to be staples in our diet. Fear not, a paleo friendly diet can become second nature very quickly.

Some quick and easy meals are basic chicken, tuna salad, or beef with steamed vegetables. Eggs are a great source of protein and good fats, and can be made for any meal. With some imagination many recipes can be converted, and there are tons of cookbooks and websites available.

One concern that people often have about the Caveman Diet is that the food will be boring and bland. After all, they didn't exactly carry a spice rack when hunting and gathering. The problem, aside from most spices being cultivated and imported, is that modern seasonings are high in sugars and salt. However, enjoying the food you eat is crucial to any diet plan, so I would suggest using low sodium, salt free, and sugar free seasonings. There are many readily available today, and they are often also gluten free.

Whether or not you agree with the theory behind the Paleo Diet, it is a healthy diet good for fighting heart disease, diabetes, and obesity. Healthy cooking is important for healthy weight loss and maintenance. Cooking paleo friendly meals at home will help you get in the paleo habit and on your way to a healthier lifestyle.

Article Source: http://EzineArticles.com/?expert=Debbie_Benson

Thinking About Food - How Our Food Affects The Way We Feel

As human beings, we often eat simply because of the way we are feeling. Perhaps we eat when we are feeling down, moody, or in a state of anxiety, not simply because we're really hungry. But there is abundant evidence that demonstrates our emotions may also be the result of the foods we eat.

Many people reach for comfort foods like bread and chocolate when feeling down, anxious, depressed, or experiencing fatigue, but some foods also have a direct effect on brain function, brain chemistry and cognitive performance. Carbohydrates do provide increased energy in the form of blood glucose, which feeds the brain, and increases mental acuity and mood balance. But the brain, like the rest of the body needs more than just carbs. It needs healthy fats, amino acids, vitamins and minerals. Becoming more versed in which foods will deliver the best nutrition for your emotions and moods will aid you in nourishing your nervous system and restoring inner vibrancy.

Happy Food, Sad Food

Some foods alter brain chemistry in a way that is similar to some prescription medications. Prozac is one of the best known and most commonly prescribed prescription medications for mood and nervous difficulties such as anxiety and depression, supposedly working by altering serotonin levels in the brain. Serotonin is an important neurotransmitter that powerfully influences how we feel emotionally. It is thought that making serotonin more available to brain will have a beneficial effect on difficulties such as depression, anxiety states, insomnia, over eating and so on. But there are other, more natural ways of increasing serotonin levels, without resorting to chemicals and prescription drugs.

The naturally occurring amino acid 'tryptophan' is the precursor, the key ingredient, to manufacturing serotonin in the body. By providing the diet with more foods rich in tryptophan, it is possible to increase serotonin levels naturally. Soy bean and soy bean products, such as tofu and soy milk; lentils, chickpeas and beans, nuts, seeds; fresh vegetables such as beats, kelp, spirulina, potato skins, and fruits such as mangos, dates, bananas all contain tryptophan and are excellent sources of this important amino acid. Including these foods in your diet may be the first step in brightening a low mood, alleviating anxiety, and providing more positive support for the central nervous system.

Your Big, Fat Brain

No one likes being told they have a fat brain, but it is actually a good thing. The human brain consists of high amounts of polyunsaturated fats, including the famous omega-3 essential fatty acids that you find in fish oil and some nut and seed oils. Omega-3 is required by the nervous system so that nerve cells can conduct messages and electrical signals to each other. So it is no surprise that low blood levels of omega-3 fatty acids have been linked to an increased risk of anxiety, depression, and other mood disorders, while supplementing with omega-3 directly improves how a person feels emotionally, and how well the brain functions as a whole. In one double-blind, placebo controlled study conducted by the Medical University of Vienna in Austria during 2012, volunteers suffering from psychosis experienced a huge reduction in negative emotional symptoms, including anxiety after they were given omega-3 supplements for 12 weeks. While the participants were using omega-3 supplements, you can also improve the entire diet by including health-promoting omega-3-rich foods such as salmon, tuna, herring, mackerel, sardines, chia seeds, flax seeds, and sea vegetables.

In my next article, 'Food and The Mind - The Gut-Brain Connection', I'll discuss nutrients we may be missing that are essential for our mental and emotional well-being, and also talk about the important gut-brain connection and its impact on the way we feel and function, emotionally and mentally. Be sure to look out for it!

IMPORTANT NOTICE: The information contained in the article is not intended as a replacement for medical advice or treatment. If you have a condition requiring medical attention be sure to consult your doctor or health advisor. Be sure to consult with your doctor if you're taking prescription medication before attempting to reduce dosage or discontinue its use.

Article Source: http://EzineArticles.com/?expert=Peter_James_Field

Positive Thinking - The Clue to Happy Living

You often marvel at how wonderful life would be if only you could move the earth and make all your wishes come true. The truth is that you do not have to move the earth. Positive thinking can move your personal world. It is mightier than steel machines and all powerful technology. It automatically leads to a positive life.

No force on earth can prevent you from revolutionizing your life if you have this power. It is mighty in that it will change your overall outlook on life and also modify events so that life will turn out to be totally different. What does thinking positively mean? The following points will help you understand.

Set Achievable Goals

Impossible objectives are not positive thinking. Often, a careful self-examination will reveal that your dreams might be based on delusion and self-deceit. Such dreams will never see the light of day. Impossible desire is negative thinking, and a way that will inevitably lead to failure. Some people have fallen into this trap, enslaving themselves in the dungeons of their irrational aspirations only to realize that the road becomes tougher. As their feet begin to drag, the awaiting abyss of disappointment beckons to them. Whatever your vision is, you must be sure that it is logical.

Plan Carefully Before You Start Action

Although you are bound to work hard in order to realize your dreams, harder work does not automatically mean that you are thinking positively. Normally, you can hardly attain anything if you do not settle down and use your good thinking. But the temptation to try harder and expect instant results is so appealing. It is true that you can not succeed if you don't do anything. However, immediate triumph is a fairy tale. If you do not take time to relax and reflect, you will certainly lose your balance. The correct approach is not "all work and no play", but at times a smaller quantity with better management.

Harmonize Your Mind towards Your Goals

Examine any negative forces within yourself, like negative thinking, that may hamper your efforts. Sometimes, you will find yourself unable to carry out tasks that are nagging for your attention. The result is that you will hike up your determination. But it is sensible to ask yourself why your resolve needs to be so harsh. Against what is your combat? Grimmer determination against all odds may be concealed behind a grave disagreement in your mind. The in-thing is that if you must be so determined, something is rivaling against you. One issue that may sabotage your efforts is fear of change. Another one is being a perfectionist. You must sympathetically dig up to the core of the disagreement before harmony can be restored.

See Things for What They Actually Are

Do not look at issues in terms of what they seem to be, but rather what they in reality are. You must acknowledge the fundamental laws that govern the universe. Accept the fact that positive things are more rewarding than negatives. For instance, peace is more fascinating than war, love will serve you better than hatred and success is more gratifying than failure. Secondly, convince yourself that there is a correct approach for any crisis that will come your way if you search for it consistently. Thirdly, accept the truth that your outlook, but not the situations themselves, will generate incidents. Bear these in mind and they will unlock your potential. You reap what you sow. If you sow the drizzle, you reap the hailstorm. If on the other hand your attitude is one of optimism, success, affection, sympathy and hope, you will reap liveliness and your living will be full of accomplishment.

Your Key to Happiness

In order to have a positive life, you must embrace good thinking. You can start today by searching for positive thinking quotes and tips. The power of positive thinking brings a constructive and healthy attitude to your being. It bonds your personality in one joyful and affirmative whole. Right thinking draws a new value to your life in which you find crucial laws at work in your world. As you distance yourself from negative thinking and witness these laws working, you wonder that positive thinking is modifying the machinery of your life. While your thinking changes to one that is positive and healthy, you not only develop into a better person, but also discover that you attract sequences of events which were unimaginable before you took this positive approach.

Article Source: http://EzineArticles.com/?expert=David_Maina_Ndung'u

Losing Weight on a Busy Schedule: Tips on Staying on Track of Your Weight Loss Goals!

Schedule Your Workouts like Appointments 
There is nothing that keeps you accountable as a scheduled workout time. It also helps you establish a routine that can be turned into a habit. Most people find it difficult to be consistent in their efforts to get healthier. By scheduling your workouts, you train your body to get used to exercise and even crave it as well as you improve your chances of success by at least 70%.

Give 100% Every Workout, Every Time: No Excuses! 
You have a very small amount of time, so make each workout count. Don't be discouraged by the fact that you have very little time on your day to devote to exercise. You may feel like 20-minutes is not a lot of time to work out, but it is. Every time is as good as any. Work with what you have and give it your all. Plan for 20-minutes of strength-training a day, and maybe half hour of cardio. But push, take little rests and do as many sets as you can in those 20 minutes! Push! Don't take it easy on yourself just because nobody is watching you. If you have a hard time pushing or motivating yourself, talk to your trainer about taking a few personal training sessions a week. If that's not within your budget, join a group fitness class or invite your friends to a class. You will be able to reap the benefits of having a personal trainer, but split the cost with your friends. If you are not sure where to begin, talk to your trainer. Increase your intensity. If you don't hate every workout until it's done, then you are not pushing hard enough. It's best to work with a trainer to design your program, so you can avoid injuries and over training.

Watch what you Eat 
Schedule your meals and snack times as well. Spend one day on a lazy weekend to plan the rest of your week or month and stick to it. Keep a food journal to keep track of what you eat and when you eat it. Eat a big breakfast and pack a nutritious lunch, that way you are not tempted to buy a greasy slice of pizza nearby or overeat on a lunch-out with coworkers. Eat throughout the day to keep your metabolism revved up. It will also help you stay full and energized throughout the day, so you don't binge later right before you go to bed.

Article Source: http://EzineArticles.com/?expert=Kwazi_Jahde

Are You Making the Most Out of Your Mistakes?

Mistakes. We all make them, yet none of us want to admit it, at least not to others. Instead, many of us grapple with our mistake behind the scenes, and we don't always do so in ways that are healthy to our self-esteem and personal development.

What Are Mistakes?

In order to actually learn from your mistakes and allow them to make you stronger and more content with your life, you need to understand what they are and perhaps even more importantly, you need to understand what they aren't. Mistakes are not personal failings; they are obstacles placed in your life to teach you the lessons you were meant to learn. Mistakes should not be misinterpreted as habits either. Bad habits and repetitive negative behaviors result from failing to learn from your mistakes.

Meditation Methods for Dealing With Mistakes

Did you know that practicing certain meditation methods is one of the best ways to deal with mistakes? Meditation allows you to step outside of the stressful world you live in and calms your mind so that it can process information.

This is when real learning takes place! Some of the most effective meditation methods for learning from mistakes include those that use self-affirmations and visualizations. Try integrating some of these techniques into your regular practice, especially when you're feeling down about a decision you've made. The following affirmations in particular may be helpful to beat depression that sometimes arises when we feel we've let ourselves or someone else down:

• I am grateful for the lessons I learn from my mistakes.
• My mistakes do not define me.
• I am learning and growing all of the time.

You may also want to visualize yourself and/or your mistakes. Try seeing your mistakes as stepping stones, and watch yourself climb taller and taller as you use each one for your personal ascension.

Learn from Mistakes to Beat Depression

Depression can often creep up on us when we try to bury our mistakes instead of dealing with them properly. When we ignore our mistakes, our subconscious will try to process them and will remind us that we have unresolved issues to deal with. Unfortunately, these reminders often come in the form of guilt and regret. The good news is that we can beat depression back by courageously confronting the mistakes we make, learning from them, and moving on.

What techniques do you use for dealing with the mistakes in your life?

Article Source: http://EzineArticles.com/?expert=Melissa_Maypole

An Insight Of The Dreaded Depression

Depression is a mental disorder that leads to a feeling of sadness persistently. It affects the way a person normally behaves, thinks and acts. It also can lead to physical or medical illnesses. Generally it is seen that people suffering from depression often feel lack of interest in their daily activities and in the worst case life seems to be worthless for them.

Depression is such a mental condition that can happen to everyone. For some it heals with time while for some it may turn into clinical depression. If you are going through a tough phase of life and feel depressed sometimes, you need to know how to combat depression. Here are some effective tips on fighting depression:

Do what you love to do: In this materialistic world, we need to do many tasks that we do not prefer to do. Avoid such tasks and concentrate on what you love to do. Devoting your time on a form of fine arts is a wonderful way to release your tension. If you love to listen to music, or paint, or write, or sing, or dance, spend more time doing it.

Exercise regularly: Regular exercise not only keeps your body fit, but also keeps your mind fresh. If you are depressed and are not feeling like doing any exercise, go for a brisk walk or a 15 minute Yoga session. You also can ask a friend to go with you as it will be motivating. Switch on your regular exercise habit and you will be surprised to see how it enlightens your mood!

Identify your issues: Try to identify the reason of your depression. Once you know what is troubling you, you can easily stay away from it. Do not allow the thought contribute to your depression. You also can discuss the issues with a trusted friend. Talking often helps relieving tension and you can understand your problem more accurately.

Stay away from negativity: Strictly avoid the people, who give you a sense of negativity. Increase association with people, who give you positive thoughts, who motivate you. Take some time out to watch your all time favorite movies. Go out with friends. Spend some time with your pet. When depressed, often a person's mind gets blocked. Open up your mind. Play with your creativity.

Eat healthy: Depression may affect one's eating habit. One may start over-eating while another may stop eating at all. One needs to be extra meticulous about the nutrition of body. Consume fruits and lots of vegetables. Even if you do not feel like eating anything, have something like such an apple. Try to add more and more omega-3 fatty acids in your diet, especially when you feel depressed. It lowers down the depression level.

You can combat depression without visiting a doctor or without medication. You just need to lead a healthy and positive life. Stay away from negative thoughts. Devote some time on your favorite pastime activity. However, if you feel that your depression is clinical, seek professional counsel.

Article Source: http://EzineArticles.com/?expert=Marc_Zuke

Stress: Signs and Ways to Resolve Related Troubles

Stress is fast emerging as the top health problem paralyzing over millions of people across the world and across all ages. It is little wonder that the concept of a stress relief center is rapidly gaining immense popularity in the last few decades. Stress is often not a singular concept and stems into numerous other major and minor issues including panic attacks, depression, anxiety, phobias and other emotional disorders. Stress has become so common that it has become difficult to isolate its symptoms. But, it is important to identify signs in order to eliminate related troubles and issues.

Symptoms of stress related anxiety

Any professional and experienced stress relief service center will make a list of stress associated symptoms that can include but not restricted to

1. Nervousness

2. Accelerated heart rate

3. Dizziness

4. Panic attacks

5. Stomach problems

6. Respiratory troubles

7. A claustrophobic feeling or choking sensation

8. Irrational fears of death, breathlessness, heart attack, embarrassment, performance failure or even losing your mind.

It has also been studied that individuals that are emotionally sensitive, highly analytic, low in confidence, easily irritable and nervous are likely to be susceptible to stress quite easily. While it is easy to fall prey to different problems associated with stress, coming out of it is very important.

Simple tips to eliminate anxiety and stress

Although it is not as simple as it sounds; it is very important to bring down or eliminate stress related troubles. How can this be done? Read on to know how.

1. Identify your stress causing agents so that you can be wary about them in the future. If you aren't able to identify, you can try the exercise some other time.

2. Recognize and accept the fact that feeling anxious is a very common feeling it does not affect or victimize you.

3. Recognize the ways in which your body and mind responds to stress. Do not let them pull you down.

4. Identification of stress causing agents should help you determine alternate means of completing a task.

5. Ascertain alternate means of response and reaction.

6. Cut yourself off the negativity surrounding you or better still try to change that attitude and approach.

7. Utilize positive reinforcement approach every time you perform in the desired manner. Give yourself a pat on your back.

8. Stop blaming yourself or people around you when something goes wrong.

9. Learn to accept mistakes and failures. Pick yourself up and move forward.

Article Source: http://EzineArticles.com/?expert=Ashley_Kenneth

Putting An End To Shyness Forever

Do you know that shyness is a) not hardwired, b) not part of who you truly are, c) rooted in early negative experiences of rejection, neglect, abandonment, humiliation, bullying, feeling unwanted and unloved and so on stored in the subconscious mind in the form of negative memories and that d) the subconscious programs driving this destructive tendency can now be completely eliminated from your mind/body easily and effortlessly? Do you know this can set one free to be their spontaneous, authentic, carefree, confident and attractive self in such a way that they will hardly remember what shyness felt like? Is that too hard to believe? Well, if you'd like to find out why this is now possible read on.

Shyness often manifests as a deep sense of anxiety, self consciousness, insecurity, vulnerability, inadequacy, embarrassment, humiliation or shame in social situations that causes one to avoid interacting with others. As is evident this leaves one feeling frustrated, alone, defective, flawed, deficient, inadequate, helpless, hopelessly stuck, unfulfilled, excluded, and depressed to name a few.

Shyness is driven by a host of subconsciously programmed beliefs and feelings that most people rarely even become conscious of such as:

1. There is something wrong with me.
2. I'm unlovable and worthless.
3. I'm inadequate and a loser.
4. I'm unattractive.
5. People think I'm weird.
6. The need to be liked, loved, appreciated, wanted.
7. The fear of being rejected or abandoned.
8. The fear of being humiliated.
9. The fear of behaving in immature and embarrassing ways.
10. The fear of saying something inappropriate.

And so on.

These negative programmed beliefs and feelings are downloaded into the mind/body early in life whenever a negative event occurs. For example suppose an individual had a difficult childhood with abusive or neglectful parents.

The memories of that abuse or neglect get stored within the person along with their associated beliefs such as: I'm unlovable, I'm worthless, No one likes or loves me, and I'm flawed or defective and so on.

These beliefs always lurk in the back of the person's mind and as I'm sure you can see create an emotional and physical impediment to being able to connect with others as they grow up.

Such negative beliefs about one's self convince the person that they will not succeed in social interactions because, according to such beliefs, the person believes deep down that no one will love, like or want them.

Hence attempting to connect with others will create a great sense of vulnerability and anxiety that serve like a self fulfilling prophecy making them appear unattractive and odd.

A decade ago it was discovered that if one could permanently erase or delete such negative memories from the subconscious mind the associated negative beliefs and feelings would also disappear forever. This approach left individuals feeling whole, complete, purified, confident, adequate, good about themselves, worthy, sure of themselves, resilient, able to be carefree and spontaneous, emotionally independent and self sufficient and able to easily and effortlessly interact with others as their Empowered Authentic Self.

Interestingly the shifts were so profound and permanent that individuals often could no longer recall what it felt like to be crippled by the past shyness that was destroying their lives.

So if you are one of those individuals who is stuck in a frustrating and depressing state of shyness and you would like to be free to be your True Authentic Self kindly visit the web site below where you can request a free introductory coaching consultation that will begin to achieve the relief and freedom you seek.

Nick Arrizza, a former Psychiatrist and Medical Doctor, is an International Expert Life, Relationship and Spiritual Tele-Coach, Author and the developer of the powerful Mind Resonance Process® (MRP).

Article Source: http://EzineArticles.com/?expert=Nick_Arrizza

Natural Remedies for Anxiety and Other Emotional Distress - How Aromas Enhance Healing

Here's an exercise that demonstrates the power of aroma on the brain and how any treatment for anxiety that involves therapeutic essential oils may improve results.

Perhaps you have experienced a flash of strong emotion from simply smelling something like natural gas. Perhaps a particular aftershave or fragrance triggers a rush of emotions from your past. These are what Dr. Daniel Pénoël calls "limbic brain experiences."

The American physiologist Paul D. MacLean spent his career studying the brain and in particular the limbic system. He explains that our brain is actually three superimposed brains, which he relates to the evolutionary process. He called them the reptilian brain, the mammalian brain, and the neo-cortex. Each brain is independent from the other two in certain ways.

The primitive reptilian brain manages our ability to survive. Hunger, thirst, sexuality, and self defense are governed by this brain. The limbic system is next. It is called the brain of the passions. It is in charge of emotional memory, food cravings, aggression, and maternal behavior. Our sense of smell is tied most directly into this area-the "heart" of the brain-the area of passion and pleasure. All our other senses are primarily associated with the neo-cortex. Here's an experiment to show how it works.

Step 1: Think of an experience associated with your sense of sight.

Picture a favorite location. Think of all the words that come to mind to describe it. Get a sense of the number of words.

Step 2: Think of a wonderful listening experience.

Maybe it was a concert or favorite atmospheric sounds. Think of the number of words. How many rush into your mind?

Step 3: Think of a delicious taste experience.

How many words could you think of to describe this taste?

Step 4: Think of a tactile (texture) experience.

Perhaps it's a fabric, sandpaper, leaf or tree bark. Think of how many words come to mind to vividly describe that experience?

Step 5: Think of an experience with your sense of smell.

Think of as many words as you can to bring back the actual smell you are describing.

Step 6: Evaluate the five senses.

Which one was easiest? Which had the greatest number of words? Which came more quickly, and which took longer?

For most people the sense of smell is hardest to describe because it is experienced primarily within the limbic brain, the part of the brain with few logical words to describe an emotion or feeling.

Aromatic signals go directly to your brain without passing through your thought processes like your other senses. Aromas can instantly create a mood, a bond, a liking or a disliking without any conscious thought at all. For this reason aromas can anchor strong feelings, break self-destructive emotional habits, and create relaxing or stimulating emotions that are difficult to manage in other ways.

As you work with essential oils, you will find yourself finding emotional pleasure that you cannot put into words. You may find that aromas you use a lot for better health become extremely attractive to you emotionally, though at first they were not appealing. It will be interesting to experiment with your limbic brain and see which oils emerge as your favorites.

You'll also find yourself gravitating emotionally to different oils at different times. If you keep records you may learn something important about yourself, your emotions, and what your body is craving.

Natural remedies for anxiety

1. Scan through descriptions of emotion-oriented blends of essential oils like those targeted to help you overcome fear, resentment, anxiety, etc. Decide which kinds of behaviors and emotional responses you would like to have.They'll typically be very pleasant oils that can be used as fragrances you wear throughout the day.

2. Give yourself a positive experience with these oils. Anchor them in your emotional sub-conscious by using them during good, calm and happy times. Diffuse them. Use them in a relaxing bath. Put them on your pillow and enjoy them when you're feeling great.

3. Then when anxiety, conflict or negative emotions show up, use these oils to turn your emotions around. It may start with a conscious process at first, but soon you'll find your emotions automatically flowing where you are directing them with these aromas. Your thoughts don't have to linger in negative emotions if aromas can help them flow in a better direction.

4. Go through the oils you already enjoy using most and try to identify the emotions they bring up. For example, if a particular blend is especially pleasant for you, then use it often in happy times. Then use it occasionally to calm anxiety, fears or grief.

5. Don't try to reverse-engineer your emotions. For example, if you only wear a blend designed to calm you when you are anxious, fearful or in grief, your limbic brain may begin to associate that blend with these negative emotions. Make sure your particular aroma locks in the right positive emotion, then use it for that purpose.

6. Be sure to experiment and use the right amount of oil. People often error by thinking that if a little is good, more will be better. Exactly the opposite may be true for you. A trace on your temples, under your ears, or at the sides of your nose may enliven your limbic brain and give you that complete mood change you're after. If the aroma is too obvious, it may be too much.

Article Source: http://EzineArticles.com/?expert=Bill_Fifield

Essential Oils - The Key to Aromatherapy

As essential oils are highly concentrated it is therefore important to follow the correct dosages that are recommended. In the case of oils, more is not better, in fact the opposite is true as it can have an adverse effect and the difference between one drop and two can actually be quite substantial.

General Cautions

Never take internally

Keep out of reach of children

Avoid using any essential oils near eyes and other sensitive areas

Always read the precautions on the bottle before using

Only use 100% pure essential oils

Keep oils away from any naked flame, therefore be careful if burning candles

Store oils in a sealed cool dark place

Never use neat (unless indicated)

Oils to Avoid During Pregnancy

Pregnancy oils - Avoid the following oils during pregnancy

Basil

Cedar aurantiumwood

Clary sage

Clove bud

Cypress

Jasmine

Juniper

Lemongrass

Marjoram

Peppermint

Rosemary

Thyme

Do not use essential oils on newborn babies.

Contraindications

Sunburn - Some oils can cause photosensitization of the skin which can in turn increase the risk of sunburn. Oils to avoid in this case are Bergamot, Ginger, Lemon, Lemon Verbena, Lime, Mandarin and Orange.

Sensitive skins - Avoid Basil, Fennel, Lemon-grass, Melissa, Orange, Peppermint and Thyme. (as skin test is always recommended on anyone with sensitive skin.

High Blood Pressure/Kidney disease/Epilepsy - Avoid Thyme, Sage, Cypress, Rosemary Oil and Cypress. Fennerl, rosemary or sage should especially be avoided if suffering from epilepsy.

Although the above is just a guide line you should always take care when using essential oils. If you would like to learn more about oils then take a basic aromatherapy course massage course.

We all know that essential oils are beneficial for a number of ailments, but to actually have a trusted and tried recipe for a certain ailment is a great way to make your own aromatherapy prescription. Below are a few ideas that you may find helpful for some typical summer ailments. It maybe a good idea to have one or two of these oils always in stock and you may even want to have a couple in your handbag.

Mixing & Blending Oils

Ylang Ylang oils

All essential oils need to be diluted at a rate of 0.5-3 per cent depending on the intensity of the essential oil. The lowest concentration (0.5-1 per per cent) are best used for facial oils and for those with sensitive skin or children under 12 years of age. On average 2 per cent for adults should be sufficient but in certain cases of muscular tension then 3 per cent will be beneficial. As for all the recipes use a good carrier oil to blend - olive oil, avocado oil, evening primrose oil are just a few that can be used.

Insect Repellent

Use one of the following: Eucalyptus, lavender, rosemary or tea tree

Apply 3 percent dilution of your chosen oil to the exposed parts (eg: arms and legs) - use a 1 or 2 per cent dilution for facial area.

Insect Bites & Stings

Use one of the following: Chamomile, eucalyptus, lavender, lemon or tea tree (tea tree and lavender can be used neat) unless you have an allergy to the these oils. A small patch test maybe useful before applying to the bite or sting if using neat oil. If swollen apply a cold chamomile and/or lavender compress.

Jellyfish Stings

Use one of the following: Eucalyptus, geranium, lavender

If you need to remove the tentacles off, protect your hand with an article of clothing then was with sea water and apply neat essential oil. Do not rub or rinse the affected area with fresh water as this can discharge unactivated stinging cells.

Wasp Stings

Since a wasp sting venom is alkaline, the most effective treatment is vinegar (preferably cider vinegar), this helps to neutralize the poison. Apply as often as required and to prevent infection add 1 drop of lavender oil.

Sunburn

Chamomile, eucalyptus, geranium, lavender, rosemary, tea tree

Take two or 3 cool aromatic baths throughout the day by adding up to 8 tablespoonfuls of cider vinegar and 8 drops of your chosen essential oil.

Article Source: http://EzineArticles.com/?expert=Trish_Kershaw

5 Reasons Why Mindfulness Meditation Is Important to Be Practiced

We live in a busy world! How many of you agree with this statement? Almost every one of us will agree with this expression because of the lack of mindfulness we all suffer from. You wash the utensils with one eye on your kids and other on television, you run with the speed of light to catch the train, you reach office tired and start work immediately and cook food after returning home. Unfortunately, in the rush to fulfill every expectation and gratify every mind, you may find yourself losing connection with your inner self.

When was the last time you noticed how you are feeling? Did you notice this morning that you are feeling sleepy or tired to work? Obviously, you haven't, due to your busy schedule. In fact, it is vital to communicate with your inner self at least once every day. This can only happen when you are calm from within and have unbiased concentration power.

It is important to be mindful, since that releases us from life's traps. Mindfulness meditation is a practice that sharpens your memory, increases your recalling power and keeps you stable, both emotionally and mentally. It is an element to achieve salvation and happiness. The article explains you the different benefits of acquiring this technique.

Advantages:

1. It lets us understand our inner self - Mindfulness helps us see ourself beyond those beautifully designed mirrors. In the rush of life and the need to adjust ourself in the faux world, sometimes we forget our real identity. This technique helps us suppress common "blind spots" and locate a real "me."

2. It makes scoring easy - Mindfulness increases the individual's concentration level and enhances cognitive function. College students learning or practicing this technique scores relatively more due to developed memory.

3. It lowers the risk of depression - Senior citizens and pregnant ladies are more prone to depression due to lack of support and constant mood swings. Mindfulness yoga has limited yet encouraging effects on pregnant females. It helps gain an empowered and positive feeling towards maternity.

Additionally, teenagers are also at a huge risk of depression. Stress, anxiety and depression are commonly experienced among teens. Therefore schools must include a special mindfulness education session.

4. It helps fulfill your weight-loss goals - According to physiological experts; mindfulness training is the best technique to fulfill your weight-loss objectives. It empowers and motivates you to do what you have decided.

5. It guarantees peaceful sleep - When you are emotionally and physically fit, you are sure to get better sleep at night. It helps control your emotions and mood; therefore you can be assured of peaceful sleep each night.

The Bottom Line

Binaural beats are helpful in attaining mind and body relaxation. Mindfulness meditation with binaural tones can help enhances the individual's creativity level. A relaxed mind means a creative mind!

Article Source: http://EzineArticles.com/?expert=Sandeep_Kumar_Rohilla

What Causes Anxiety? (Pt 1)

What causes anxiety? Are you plagued by panic/anxiety attacks driven by deep seated anxiety?

This is a three part article that will explore anxiety and related conditions. We are going to look at the following topics:

• The definition of anxiety
• What is the root of our anxious feelings
• What does anxiety do to us: physically and emotionally
• How can we cope with this condition

What is Anxiety?

The dictionary defines anxiety as follows: "an abnormal and overwhelming sense of apprehension and fear often marked by physiological signs (as sweating, tension, and increased pulse), by doubt concerning the reality and nature of the threat, and by self-doubt about one's capacity to cope with it."

By the definition itself, one is easily reminded of occurrences or individual episodes of exactly these symptoms in our own lives. The are some who are fortunate to not experience the extreme nature of these symptoms and therefore are not inclined to sympathize with those who do. There are many manifestations of anxiety, both emotional and physical. They can range from, but are not limited to:

Emotional -

• lacking the ability to concentrate and focus
• looking for the worst in everything
• inability to relax and rest
• nervousness

Physical -

• profuse perspiration
• inability to sleep
• indigestion
• rapid heart rate
• breathlessness

Surely you can add to this list from your own experiences.

It should be said that experiencing any or all of these feelings does not in themselves, dictate that an individual has a particular type of disorder when in fact their bodies may simply be responding in an appropriate way, to their life experiences.

What is particularly disconcerting is that these symptoms and the possible anxiety or panic attacks that may result, are unpredictable. They can strike anytime and anyplace with no advanced notice. It's been noted that these attacks are generally very short; mostly a few minutes. To the sufferer though, these attacks can seem to last much longer. Some have described this time as frightening, terror filled or a period when they have lost control of themselves.

Imagine feeling as if you were going to faint or you had so much trouble breathing that you felt as if you were going to choke. It might be quite hot outside but you are freezing and you simply can't stop shaking. You know that generally you are very healthy but suddenly you are experiencing chest pains, your breathing quickens, painful cramping has begun and essentially everything around you seems to be losing reality.

Those who experience panic attacks will tell you that the description above is a weak attempt to detail how they really feel.

Diagnosing anxiety disorders may not be simple though. Within this broad "catch all" are numerous types, actually about six. Each can have their own symptom profile.

In the next installment of our three part article exploring what causes anxiety, we will look at each of these types of anxiety disorders and explore anxiety attack treatment and coping approaches.

Article Source: http://EzineArticles.com/?expert=C._Bank

How to Overcome Fear Symptoms

How to Overcome Fear Symptoms

Before we can explore how to overcome fear symptoms, we should take a moment to revisit some definitions.

Fear is something we have all experienced in our lives. It is an emotion like all others that we possess and is rooted deep within us. It could be argued that fear and the resultant "fight or flight" response is one of the cornerstones of our species' survival and rise to dominance.

Formally, fear is a very strong emotion evoked by the certainty, in ones mind, that something or someone is about to do us harm. It is difficult to determine when everyday fear patterns cross over into a disorder but when these feelings become constant, overwhelming and even debilitating it's time to consult a physician.

A Symptom is the indication that a malady or disorder exists. Fear symptoms manifest themselves in both emotional and physical ways. They can be very intense and enlist feelings of great concern, even terror.

Let's take a closer look at what fear symptoms can elicit:

Emotional Symptoms:

• Concentrating on particular tasks or day to day activities is becoming difficult
• Constantly looking for something to do because you are unable to relax
• You are irritated or even moved to anger, uncharacteristically quickly
• A feeling of dread is your constant companion
• Moving to the worst case scenario is commonplace
• Always on the lookout for someone or something that is going hurts or ruin you
• Resisting or even rejecting all social endeavors or opportunities
• Restless sleep has become the norm

Physical Symptoms:

• Feeling that you are losing control of yourself
• Severe chest pains
• Numbness or tingling in your extremities
• Ringing and/or pulsing in your ears
• Breathing is difficult and you feel smothered
• Heart irregularities such as palpitations, beat "skipping" or flutters
• Chest tightness
• Uncontrollable perspiration
• Dizziness or unstable
• Loss of sexual interest or dysfunction

These are some of the more common symptoms but they truly are only a small subset of a comprehensive list. So you can see that fear disorders can be literally terrifying and significantly interfere, if not shut down, any normalcy an individual may have.

It must be said, that if you feel even remotely touched be these symptoms in a way that seems excessive or unusual, you must seek the advice and assistance of a trusted healthcare professional. This is not something that you should tackle on your own nor should you in anyway feel lessened for asking for such assistance. Close to 20 million Americans suffer from fear related disorders, with women only slightly more affected than men. So, you are certainly not alone.

Now, let's delve into how to deal with and overcome fear symptoms.

1. Step back for a moment. NO, I mean far back. Detach yourself from your daily activities. Go to a quiet place, sit with a favorite beverage and let your body drain of tension. Leave your phone, tablet, job, children and spouse to fend for themselves, figuratively.


2. Now, try to put your thoughts in proper order. Disorder only fuels your fears. Disorder causes a sense of being overwhelmed and unable to control or begin to deal with your concerns. How you choose to do this is very personal but doing so is an important first step. By the way, the second your thoughts shift to the worst case scenario, stop and get yourself back on track.


3. Manage your symptoms. Fear, especially excessive, irrational fear is physiological by nature and lends itself to various forms of psychotherapies such as Cognitive-behavioral therapy or CBT. These therapies focus on calming and coping skills and coming to terms with feelings that are irrational at their base hence the over prioritization of your worries and fears. A trip to any book store will present many tomes associated with this issue but again, a trained mental health practitioner may be your best approach.


4. Take care of yourself. Surely you have heard the saying: "you are what you eat". Well that could not apply more than here. Also, exercise can contribute significantly to a better frame of mind. It is not our place, in this article, to delve into the intricacies of diet and exercise. In addition, we all have different needs, health limitation, motivations and preferences. The consistent message here is that adapting your dietary intake to address your current state of mind can and will make a considerable difference. Although, as with most issues in the medical world, there are innumerable points of view about what programs are best suited to anxiety and fear related symptoms, all would agree that diet can help you. This is were educating yourself via reading materials, courses, reviewing personal eating preferences and seeking advisers such as nutritionists, can ultimately allow you to settle on an effective dietary plan.


5. The same is true of exercise. I can hear you now! I hate to exercise. My body doesn't respond to workouts. I am too old for this. I'm going to get hurt if I try to do this now, at my age. I've tried exercising in the past without any success.


6. Well, THIS IS DIFFERENT! You are suffering from a fear filled, terrifying disorder. You are exposed to portions of or all of the symptoms list above. It's time to get real. Exercise works.


7. Check with your doctor first. Join a club. Buy an exercise book. Get a personal trainer. Just suck it up and get moving. Experts tend to agree that 20 minutes 2-4 times per week can and will make a difference and help you. No excuses here.


8. Seek help/advice on multiple levels. Although all of us would like to number our friends in the 10's or 20's, the truth is that "true" friends are tough to find and keep. But it is these few that you can turn to at this time. Be open with this person(s) about how you are feeling and ask for their impressions. They will tend to know you at a very base level and their feedback can be very helpful. For example, being self-conscious at social events and being concerned about being embarrassed or humiliated could be exactly the type of issue that your friend could put into perspective. They may be able to convincingly give you a sense for the positives that you would bring to the situation or the "irrationality" of your feelings. Good friends will be honest and compassionate and stand by your side. Exactly what you need!

That said, there are numerous therapies available for you to consider, especially if you suffer panic attacks, excessive worries and relentless thoughts of negative outcomes. Even superficial web base research will provide you with many alternatives. One of the most discussed is Cognitive-behavioral therapy or CBT. CBT is a goal oriented and procedural approach to addressing non-productive behaviors and dysfunctional emotions. This approach concedes that there are behaviors that you just can't handle yourself, without specific issue isolation and a therapist guided action plan to reach resolution. Ask your healthcare professional for guidance in this matter.

Change your self-talk. Over time your excessive fears have probably altered the way you speak with yourself. If you take the most critical teacher you had in school, add in a pinch of sour-puss boss and a spoonful of judgmental parent, I've just introduced you to a mild version of your self-talk. Stop it! Just as you have created this internal voice you can change it. Sure it will take some work but given the negative and at times debilitating affect it has on your life, I expect its worth the effort.

From the outset, just listen to yourself. Listen to what you are telling yourself. Step back for a moment and think about the affect this negative discussion would have on anybody. Listen to the words that you are using with yourself and the tone that you are using. Would you speak that way to anyone you know and with that tone? I know it sounds weird doesn't it but you are definitely listening to this input many hours per day.

It's time to decide how you want to address yourself and begin to interfere with the negativism.

At first just stop yourself. As time goes by, start to change and increase the tone and balance of the positive language and outcomes.

The goal, eventually, is to transition your self-talk into a more forgiving and motivational friend and port in a storm.

Forget perfectionism. That's right. I'm sure it's been a point of pride over the years to speak of you dedication to doing all things, not only well but perfect. Well, Sstop it! This deep seated desire for perfection has created difficulties for you on so many levels. It fuels you negative self-talk, demands that you produce output that only you will truly appreciate while others have long moved on and undoubtedly has wasted so much of your precious time. Time that could be use for so many more enjoyable efforts with your family, children, spouse, friends and hobbies.

Get the facts. You probably have personally proven or confirmed less than 20% of what you believe is true in your life. So, it's reasonable to conclude that many of your worries may be either unfounded or at least lessened in possible affects on you. Square yourself to these exact issues that are haunting you and find the truth. At the very least, by confronting the very things that fuel your fears you may be providing yourself with the necessary ways to more effectively deal with or even eliminate them. You may find that what was completely overwhelming to you has become manageable.

Although there are more steps for you to consider as you search for how to overcome fear symptoms, the above should be lots to keep you busy, for now. Honestly addressing these suggestions will definitely move you forward and in the right direction.

You were not born to live in fear. Doing so does not make you unique, in fact, you have lots of company. Question you thoughts and behaviors, replace those that are non-productive and be good to yourself.

All of us deserve to be happy!

Article Source: http://EzineArticles.com/?expert=C._Bank

Causes Of Stress In Our Lives/Major Causes Of Stress

Fight or flight response when being confronted by a predator is the most common example of a stress response. Other things that can also cause stress are crowding, noise, darkness, fear, anger, weather and extreme pleasure can be a cause of stress in our lives too.

The loss of a loved one, human or animal is one of the worst causes of stress in our lives. It can leave people lost and lonely not knowing how to deal with the loss and maybe being alone for the first time in years.

Experts say stress can cause tense muscles, which can cause neck, shoulder, and lower back pain. Stress can affect rheumatoid arthritis which makes joints like elbows, knee's, fingers and wrists stiff and sore and hard to use.

The causes of stress in our lives effects mood and energy which makes it hard to stay upbeat throughout the day. Stress also causes fatigue and tiredness.

Another cause of stress in our lives can even be vacations. Did I get everything? Late or delayed flights, lost luggage, flat tires, heavy traffic, getting lost, poor accommodations and service, food poisoning and many other stress related things.

One cause of feeling stressed is GUILT FEELINGS. This can arise from perceived spiritual failings. We won't go into this area. If you think it applies to you, you need to visit with your spiritual advisor or clergyman. Have you cheated someone, committed a crime, hurt someone? Make it right if you can, but above all, forgive yourself.

The next most common stressor is wanting to be thought of as "The Best" Did someone with a monkey on his/her back just give you his/her monkey?

Why did you accept it?

Do you need to be liked?

1. Do you need praise?
2. Are you afraid to say, "No, keep your monkey, I don't want it."
3. Do you try to do everything for everyone?

Another cause of stress in our lives is putting off what needs to be done in favor of doing something that's enjoyable but goes nowhere and puts you behind schedule.

Major causes of stress in our lives,

Unpaid bills.

1. Holidays, ( Valentines, Easter, 4th of July, Thanksgiving, Christmas, etc)
2. Weddings, Birthdays, Baby Showers, Graduations, Anniversaries
3. Not enough money to pay for all the above
4. Student Loans, Credit Cards.

Other items that can cause stress in our lives is not enough exercise and your diet. Improper eating can have a major role in stress. Eating too much of the wrong things like sweets and carbs can cause a major imbalance in your system.

Lastly, don't set stressful or impossible goals. Goals are important but when they become stressful, reevaluate your timetable. You should have short term and long term goals.

Article Source: http://EzineArticles.com/?expert=Dean_Jensen

Benefits of Pilates

Pilates is a system of exercises that requires intense concentration. It was created about a hundred years ago by a German named H. Pilates. Pilates was obsessed about a perfect body since he had a difficult childhood in which he suffered from diseases like asthma and rickets. This regime of exercises is a unique combination of the meditative strategies borrowed from the Eastern culture and the physique of the Greeks. He often referred to Pilates exercises as 'contrology' and it were these exercises that allowed him to become a successful gymnast and a boxer later in his life. He also developed equipment used for this system of exercises which include:

1. Reformer

2. Cadillac

3. Wunda chair

4. Ladder barrel

5. Spine corrector

Pilates also helped many soldiers who were wounded during World War I in increasing their range of motion. It was 1926 when he left for America where he taught these exercises which later on grew popular to ballet dancers and sportsmen. Even today there are many who opt for the Pilates exercising program to help their bodies become healthier and allow it to function optimally. There are countless benefits of Pilates, some of which include, but are not limited to:

1. Increased body awareness

This system of exercises requires supervision as it is an education about one's body. These exercises allow people to learn to train their minds into building coordination with their bodies through which they can be attentive to the minute details to which they were once oblivious. These little changes help make a great difference and control willpower for betterment of the body.

Through this exercising system people learn to get rid of improper postures of sitting or standing which might have led to tissue injuries and different pains that they might be suffering from. How we work and what our lifestyles are has a direct impact on our postural muscles. This is the reason these exercises are focused on building a strong core.

2. Stronger core

The Pilates system of exercises shifts the shape of one's body. However, it is not a weight loss program though it might result in in doing so. These exercises are strictly focused on a stronger back and body. These exercises increase the flexibility of the abdominal muscles, which is requires for optimal functionality of the bodies.

3. Better body control

The current gurus of Pilates' exercises swear that these exercises train people into moving their body in a better manner. These exercises work the entire body and their muscles in synergy rather than working groups of muscles in isolation.

Article Source: http://EzineArticles.com/?expert=Marvin_G_Hife