Four tips for a healthy balanced diet.

1). Eat food made with whole grains like whole wheat bread, quinoa, millet, and brown rice. Skip or reduce processed grains including foods made with white flour,white rice, etc.

2). Load up on a wide variety of differently colored vegetables and fruits.

3). When it comes to protein - aim for quality not just quantity. Emphasize plant proteins like grains, beans and lentils in your diet and limit animal protein to high quality toxin-free lean cuts of meat and low fat dairy.

4). Drink the right stuff; skip the wrong – Water rules! - Be judicious with caffeinated, sugared (whether with natural fruit or refined sugars), high fat dairy and alcoholic beverages.

The top tip exercise.

1. Follow an Effective Exercise Routine

The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:
-Strength training. Even 20 minutes a day twice a week will help tone the entire body. Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise." Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

2. Set Realistic Goals

"Don't strive for perfection or an improbable goal that can't be met," says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA). "Focus instead on increasing healthy behaviors."In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.






3. Use the Buddy System

Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."

Protect yourself from the sun

One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots and other skin problems — as well as increase the risk of skin cancer.
For the most complete sun protection

• Use sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 15. When you're outdoors, reapply sunscreen every two hours — or more often if you're swimming or perspiring.
• Seek shade. Avoid the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
• Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. Also consider laundry additives, which give clothing an additional layer of ultraviolet protection for a certain number of washings, or special sun-protective clothing — which is specifically designed to block ultraviolet rays.

Water: You’re keys to a healthy lifestyle.

Despite the fact that water is something that has no taste, we still love it! Who doesn’t relish the feeling of a cool drink of water on a sweltering hot day?

Approximately 70% of our body’s mass is made of water and according to a number of doctors, drinking a total of eight glasses of water a day fulfils the necessary requirement of this liquid our body demands.

For a long time now,  the benefits associated with water. Finally, after reviewing countless websites, I have compiled a list, highlighting the advantages of drinking water that can surely help you in living a healthy life. So, here are the 5 advantages of drinking water:

1) Water is the only liquid on Earth that safely reduces weight. It removes the by-products of fat and keeps you fresh and healthy. Drinking water regularly, suppresses your appetite to a great extent and limits your food intake. Another distinct feature of water is that it literally contains no calories, hence, contributing significantly to weight loss

2) Do you want to look younger? Problem solved! Just drink lots of water every day! Water is a perfect replacement for your expensive ageing treatments. It moisturises your skin and keeps it fresh and glistening thereby enhancing its overall appeal. In addition, it helps maintain the elasticity and suppleness of the skin and prevents dryness by detoxifying the skin. Hence, one should strictly avoid dehydrating foods and beverages such as caffeine (cola, chocolate, coffee, tea) and alcohol.

3) A study conducted in the Loma Linda university in California, involving 20 men and woman in the age range of 38 to 100 years, concluded that those who drank enough water throughout the day were less likely to have a heart attack (41% in women and 54% in men). Hence, it can be suggested that if you substitute water with milk, tea, coffee or other beverages then you will have increased chances of incurring a heart attack, with a precise rate of 50% in women and 46% in men.

Relaxation Tips

In these times, many people live with chronic stress. The first step is recognizing that this is a problem that can have long lasting effects on your health. The single most important thing you can do is try to reduce the stressors in your life. It is unreasonable to expect to remove all stress, but evaluate your life - are you expecting too much of yourself? Are there circumstances or people in your life that cause stress and need to be dealt with? Once you have reduced your stress to a minimum, try using some of these suggestions to learn to consciously relax.

• Breath slowly and deeply — slowing your breath begins the relaxation response.
  • Start by extending your exhale out for longer than you usually would. Soon you’ll find that your inhales have naturally become slower and deeper.
•  Regular excercise has been shown to reduce stress — so get moving.
  • A walk with a friend or loved one can bring you back to your calm self.
• Try meditation — start by being aware of your breathing.
  • One simple technique is to say to yourself “I’m breathing out” as you exhale and say to yourself “I’m breathing in” as you inhale. Start with three minutes and slowly add a minute until you’re able to sit in meditation for 15 minutes.
    

What should I not do with angry person?

01). Do not interrupt.

= There is sometimes a tendency, especially with long-winded angry person who keep going on and on, to interrupt in order to get to the point, especially if other they are waiting. Remain patient, when they pauses to take a breath you may take the opportunity to politely clarify or redirect the discussion.

02). Do not react instantly to angry or abusive comments.

= Snapping back at that person is a lose-lose proposition. Try instead to count to 5 silently, while keeping eye contact. This briefs pause will give you the opportunity to carefully choose your next words. The pause and your calm response also send a message that you will not be manipulated by angry words or putdowns.

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03). Do not use “But”.

= The word “but” is a red flag to them causes defensiveness to go up and listening to shut down. Instead, use the word “and”.