How to Reboot your Sleep Cycle

Nothing can stand in for a good night's sleep. Today we're not going to show you how to scrape by with less sleep; instead, we're going to help you reboot your sleeping habits so you get the sleep you need (and deserve).


Who wouldn't want more sleep? We live in a 24/7 world where the work of the day doesn't have to end when it gets dark, work can start long before the sun comes up, and even when the work is done you've got a million-and-one distractions to keep you up well into the wee hours surfing, clicking, and not getting a good night's sleep. This guide aims to help get your sleep cycle back in order and start getting the rest you need.

This is a long one, so here's a quick outline if you want to jump straight to any section:

• Effects of Sleep Deprivation

• Short Term Recovery: Getting the Ship Back On Course Before It Crashes

• Long Term Recovery: Charting a Course for Pleasantville

A few things need to be said before we go any further. First, sleep deprivation isn't a badge of honor. It's a very American/Protestant Work Ethic attitude to act like being so busy and stretched thin that you must go without sleep just to get it all done is something to be proud of. If you're going to insist that abusing your body with sleep deprivation is something to be proud of and a necessary part of being a working adult, then you're not in the right frame of mind to really take this advice to heart. Going with little sleep is sometimes an unfortunate necessity, but it shouldn't be adopted as a way of life and a point of pride. (You certainly wouldn't brag to your friends how awesome you are mal-nourishing yourself.)

Second, if you read through this guide, take the advice to heart, and still see no positive change in your sleeping patterns, you may very well need to see a doctor. There are a multitude of medical reasons for why you might not be getting a good night's sleep, including things like Sleep Apnea. Conditions that interrupt your sleep slowly shave years off your life and decrease the quality of life in the ones you have left. If you suspect you have a sleep disorder talk to your doctor and go see a sleep specialist. Photo by YelloShine.

Finally, there isn't a tip in this guide I haven't personally used. Between being a student, a parent, an educator, a writer here at Lifehacker, and for one horrible year doing it all in addition to working 12 hour graveyard shifts, there isn't a whole lot about sleep deprivation and putting your "sleep life" back together that I haven't experienced. Sleep deprivation is brutal and I hope whether you've been short-changing yourself an hour of sleep a day or eight that you take something away from this guide that helps get things back on track.

Effects of Sleep Deprivation

An important part of getting your sleep schedule back under control is understanding what you're doing to yourself by not getting enough sleep. Your body is a complex machine that evolved over millions of years to the state it is in today. Our modern coffee-swilling, go-go-go, work-until-the-crack-of-dawn-and-collapse culture has only been around for the tiniest fraction of the history of the human species. We haven't adapted to less sleep, and we're likely not going to adapt any time soon. You need as much sleep today as your greatest of great grandfathers needed in 2010.

What happens when you don't get enough sleep? Everyone is familiar with the common side effects, like being tired the next day, sore muscles, and general irritability. Sleep deprivation also has a myriad of side effects you don't see as easily as yawning or a snippy attitude. Sleep deprivation increases your risk of heart disease, impairs memory retention, increases risk of diabetes and obesity (adequate sleep is required for proper glucose processing and insulin regulation), and increases risk of depression and other mental illness, the list goes on and on. Earlier this month we shared a study with you showing that sleep deprivation is similar to being outright intoxicated. Most people would frown strongly upon someone showing up to work drunk every day, but we all act like sleep deprivation is just the way it has to be.

Sleep is a critical part of your body's maintenance routine and depriving yourself of it as the same as running a machine with no down time for preventive care and repairs. You can do it but eventually something breaks and usually catastrophically.

Short Term Recovery: Getting the Ship Back On Course Before It Crashes

Let's get a big misconception out of the way. You don't have a "sleep bank". If you've gone for the last year chronically sleep deprived you don't have to refill some sort of sleep tank in your tummy in order to start feeling normal again. You can start doing things today to increase the sleep you're getting and start feeling better immediately. It will take a few weeks of consistent and restful sleep to shake the after effects of sleep deprivation but don't despair, you won't need to "sleep off" all 1,498 hours of sleep you shorted yourself over the last year. Photo by analab01.

Another misconception is the amount of sleep people require. The only person who can judge the amount of sleep you need to be happy and alert is you. Studies come out year after year saying X number of hours is the best number of hours—8 hours to feel most rested, 7 hours to live long like the Japanese, 6 hours and you'll die young—but the only expert on what is best for you is you. We'll return to the topic of how much sleep you need and how to measure it in a moment, for right now let's focus on what you can do tonight.

Practice Good Sleep Hygiene: Sleep hygiene is similar to your end-of-day personal hygiene. Just like you wash your face and brush your teeth before bed, sleep hygiene is an umbrella term that covers all the things you do leading up to sleep that help or hinder restful sleep.

Good sleep hygiene involves getting your body ready for good night's sleep and not over stimulating it. How can you practice good sleep hygiene? Start by shifting your perspective on what bedtime and sleep really are. Bedtime isn't just the point where you collapse from working hard and staying up too late, bedtime is the start of a block of time very important to your body. You need good sleep and you should treat your bedtime with proper respect.

Don't drink anything with caffeine in it after dinner. Dependent on age, gender, and other physiological factors the half-life of caffeine in the body is roughly 5-10 hours. In other words, that cup of coffee you drank at 7PM is still with you at midnight. Nicotine is another common stimulant, you should quit or make your last cigarette of the day well before bed.

Don't drink anything with alcohol in it. Alcohol is a depressant and will help you get to sleep. The problem is it depresses everything in your system including your metabolism. Alcoholics report having no dreams because alcohol disrupts REM sleep, a critical sleep phase for both brain and body health.

Step away from the screens. Exposing yourself to the glow of a screen before bed will keep you awake. Your body is hardwired to wake up when light is bright and go to sleep when it gets dark. If you shine a bright light in your face before bed you're telling your body it's time to perk up and be alert. If you absolutely must use a computer or mobile device later in the day at least turn the screen brightness way down to semi-counter the effect of the light.

Change your body temperature. Your body drops in temperature as you drift off into sleep. You can trick your body by simulating this temperature shift. In the colder months take a hot shower or bath late in the day, your body temperature will rise and then fall again as you cool off from the shower making you sleepy in the process. It's harder to do this in warmer weather, but you can substitute the hot shower with a cold one. While a cold shower seems terribly unpleasant—and trust me, it's not as fun as a hot bath on a winter night!—it will also induce a temperature swing that will make you sleepy.

Minimize external distractions. It's especially important while you're easing yourself into a new sleep routine to minimize external distractions. Have a cat that jumps on the bed at 3AM? Toss them out of the bedroom before bedtime. Neighbor starts up his diesel truck at 4AM to go to work? Wear ear plugs. Spouse gets up and turns on the lights to get dressed before you? Sleep with a sleep mask on—this one is amazingly comfy.

No napping. Later on when you've ironed out the details of your sleep cycle you may find that a power nap early in the day is great for you. Right now though we're focused on rebooting your sleep cycle. No napping. You need to go to bed at the end of the day when you are tired, not at a later time because you snuck a nap.

Purge your bedroom. No computers, no television, no balancing your checkbook in bed, no reading over those damn TPS reports, no anything but sleeping and getting it on (in whatever order works best for you). If you have a television in your bedroom and you never turn it on, don't break your back hauling it down to the basement. If you're a chronic bedroom channel-flipper however, you need to get it out of the room. Your bedroom should be a place your body associates with nothing else but sleep and sex. Photo by MJimages.

Don't torture yourself. You didn't drink any coffee, you turned off the computer at 7PM, you lugged the TV down to the basement, you put in ear plugs and pulled the shades, but it's 11PM and you're still tossing and turning. Don't torture yourself by laying in bed frustrated. Get out of bed and do something that will relax you. Don't go watch television, play video games, or anything else that will stimulate your brain into thinking it is time to wake up. Go sit in a comfortable chair and read a book for a little while. Sort through magazines you're going to toss in the recycling bin and clip out a few interesting articles. Do something low-stress and relatively boring for 20-30 minutes and then go lay down again. You don't want to get in the habit of thinking of bedtime as unpleasant and stressful.

Your initial energy should be focused on making bedtime pleasant, preparing for bedtime well before the bedtime hour, and making sure to limit stimulating activities (exercise, coffee drinking, action movie watching) to earlier in the day. You need to start doing these things right now. Reading this at 5PM after getting home from work? Put that cup of coffee down right now. Stop telling yourself you're going to get around to finally getting a good night's sleep and start getting one.

Long Term Recovery: Charting a Course for Pleasantville

Once you've started with the basics outlined above, like decreasing bedtime stimulation, it's time to get serious about the big picture of your sleep needs. Good sleep isn't accidental. Unless you're a baby fresh off the breast and passed out in a milk-coma you're responsible for your own good sleep. It might seem counter-intuitive since sleep looks like the most passive sport around, but preparation and study is key. Once you start working in our earlier tips it's time to start measuring how effective they are and ensuring you get enough sleep.

Analyze your sleep needs. Do you know how much sleep you actually need? Could you tell someone with certainty that you're happiest after 7 hours of sleep? Do you wake up when the alarm goes off or do you wake up before it and turn it off on your way out of bed? There is only one good way to find out how much sleep you need and that's going to bed earlier than you think you need to. Creep your bedtime forward by 15 minutes every few days until you start waking up on your own in the morning. When you start waking up before your alarm clock consistently—for a minimum of one week, weekends included—you've found your optimum sleep window.

Waking up shouldn't be a jarring affair that involves you smashing your fist on your alarm clock and growling. For months now I've been waking up ahead of my alarm clock and let me tell you, it feels awesome to wake up on your own and not to the sound of a buzzer. "Beating" the alarm clock every day is like a little victory right out of bed.

Obey the Routine. I can't tell you what your perfect routine is. Maybe your routine is no coffee after 3PM, dim the lights around your apartment at 7PM, and read in bed for 20 minutes at 9PM before it's lights out—or maybe it's none of those things. What is important is that you find a routine that works for your schedule and you stick to it. You might not be 7 years old anymore but your adult body appreciates a routine bedtime just as much as it did when you were a kid. Whatever routine you decide on stick with it long enough to see if it works and tweak it gently and one thing at a time if it doesn't.

Anticipate Lack of Sleep. Sometimes lack of sleep is one hundred percent unavoidable—somebody in your family gets in an accident and you're up all night at the hospital, you get snowed in at the airport and you just can't sleep well on a plastic bench, etc.—but most times we see an event coming that will cut into our sleep cycle. If you know you're going to be up late, take a power nap in the afternoon. If you're coming off a late night bender make sure to adjust your bedtime the day after to get you into bed sooner. Short term sleep deprivation can be quickly remedied with adequate rest. Don't let a wild weekend throw off your sleep schedule for the rest of the month as you stay up too late, sleep in too late, and spend two weeks slowly—if at all—recalibrating your sleep schedule.
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You don't have to tell me how hard it is to get your sleep schedule back on track. After I got off third shift I wondered if I'd ever stop feeling like a zombie and start feeling like a normal person again. It's hard to do and easy to screw up. Take the above advice to heart though and you'll be sleeping deeply, waking refreshed, and wondering how you ever got by on caffeine and grit alone.

Health Tips

Answer the phone by LEFT ear.

Do not drink coffee TWICE a day.

Do not take pills with COOL water.

Do not have HUGE meals after 5pm.

Reduce the amount of OILY food you consume.

Drink more WATER in the morning, less at night.

Keep your distance from hand phone CHARGERS.

Do not use headphones/earphone for LONG period of time.

Best sleeping time is from 10pm at night to 6am in the morning.

Do not lie down immediately after taking medicine before sleeping.

When battery is down to the LAST grid/bar, do not answer the phone as the radiation is 1000 times.

Here are some healthy tip for your smartness & physical fitness.

Prevention is better than cure.

HEALTHY JUICES
Carrot + Ginger + Apple - Boost and cleanse our system.

Apple + Cucumber + Celery - Prevent cancer, reduce cholesterol, and eliminate stomach upset and headache.

Tomato + Carrot + Apple - Improve skin complexion and eliminate bad breath.

Bitter gourd + Apple + Milk - Avoid bad breath and reduce internal body heat.

Orange + Ginger + Cucumber - Improve Skin texture and moisture and reduce body heat.

Pineapple + Apple + Watermelon - To dispel excess salts, nourish the bladder and kidney.

Apple + Cucumber + Kiwi - To improve skin complexion.

Pear & Banana - regulates sugar content.

Carrot + Apple + Pear + Mango - Clear body heat, counteracts toxicity, decreased blood pressure and fight oxidization.

Honeydew + Grape + Watermelon + Milk - Rich in vitamin C + Vitamin B2 that increase cell activity and strengthen body immunity.

Papaya + Pineapple + Milk - Rich in vitamin C, E, Iron. Improve skin complexion and metabolism.

Banana + Pineapple + Milk - Rich in vitamin with nutritious and prevent constipation

Quite interesting!

Keep Walking.....

Just to check this out......

The Organs of your body have their sensory touches at the bottom of your foot, if you massage these points you will find relief from aches and pains as you can see the heart is on the left foot.

Typically they are shown as points and arrows to show which organ it connects to.

It is indeed correct since the nerves connected to these organs terminate here.

This is covered in great details in Acupressure studies or textbooks.

God created our body so well that he thought of even this. He made us walk so that we will always be pressing these pressure points and thus keeping these organs activated at all times.
So, keep walking...

Good one.

Did You Know?

Blood type How many people have it?

O + 40 %

O - 7 %

A + 34 %

A - 6 %

B + 8 %

B - 1 %

AB + 3 %

AB - 1 %

Does Your Blood Type Reveal Your Personality?

According to a Japanese institute that does research on blood types, there are certain personality traits that seem to match up with certain blood types. How do you rate?

TYPE O You want to be a leader, and when you see something you want, you keep striving until you achieve your goal. You are a trend-setter, loyal, passionate, and self-confident. Your weaknesses include vanity and jealously and a tendency to be too competitive.

TYPE A You like harmony, peace and organization. You work well with others, and are sensitive, patient and affectionate. Among your weaknesses are stubbornness and an inability to relax.

TYPE B You're a rugged individualist, who's str aightforwa rd and likes to do things your own way. Creative and flexible, you adapt easily to any situation. But your insistence on being independent can sometimes go too far and become a weakness.

TYPE AB Cool and controlled, you're generally well liked and always put people at ease. You're a natural entertainer who's tactful and fair. But you're standoffish, blunt, and have difficulty making decisions.

MOST IMPORTANT INFO NOW:

You Can Receive

If Your Type Is O- O+ B- B+ A- A+ AB- AB+

AB+ YES YES YES YES YES YES YES YES

AB- YES YES YES YES

A+ YES YES YES YES

A- YES YES

B+ YES YES YES YES

B- YES YES

O+ YES YES

O- YES

KNOW ABOUT THE BENEFITS OF HAVING FRUITS AND VEGETABLES

Fruit Benefit Benefit Benefit Benefit Benefit apples Protects your heart prevents constipation Blocks diarrhea Improves lung capacity Cushions joints
apricots
Combats cancer Controls blood pressure Saves your eyesight Shields against Alzheimer's Slows aging process artichokes Aids digestion Lowers cholesterol Protects your heart Stabilizes blood sugar Gua rd s against liver disease avocados Battles diabetes Lowers cholesterol Helps stops str okes Controls blood pressure Smoothes skin bananas
Protects your heart Quiets a cough Strengthens bones Controls blood pressure Blocks diarrhea
beans
Prevents constipation
Helps hemorrhoids
Lowers cholesterol
Combats cancer Stabilizes blood sugar
beets Controls blood pressure
Combats cancer Strengthens bones
Protects your heart Aids weight loss
blueberries Combats cancer Protects your heart Stabilizes blood sugar Boosts memory Prevents constipation broccoli Strengthens bones Saves eyesight Combats cancer Protects your heart Controls blood pressure cabbage Combats cancer Prevents constipation Promotes weight loss Protects your heart Helps hemorrhoids cantaloupe Saves eyesight Controls blood pressure Lowers cholesterol Combats cancer Supports immune system

DRINK WATER ON EMPTY STOMACH

It is popular in Japan today to drink water immediately after waking up every morning. Furthermore, scientific tests have proven a its value. We publish below a description of use of water for our readers. For old and serious diseases as well as modern illnesses the water treatment had been found successful by a Japanese med ical society as a 100% cure for the following diseases:
Headache, body ache, heart system, arthritis, fast heart beat, epilepsy, excess fatness, bronchitis asthma, TB, meningitis, kidney and urine diseases, vomiting, ga str itis, diarrhea, piles, diabetes, constipation, all eye diseases, womb, cancer and ear nose and throat diseases.

METHOD OF TREATMENT

1. As you wake up in the morning before brushing teeth , drink 4 x 160ml glasses of water interesting

2. Brush and clean the mouth but do not eat or drink anything for 45 minutes

3. After 45 minutes you may eat and drink as normal.

4. After 15 minutes of breakfast, lunch and dinner do not eat or drink anything for 2 hours

5. Those who are old or sick and are unable to drink 4 glasses of water at the beginning may commence by taking little water and gradually increase it to 4 glasses per day.

6. The above method of treatment will cure diseases of the sick and others can enjoy a healthy life.

The following list gives the number of days of treatment required to cure/control/ reduce main diseases:
1. High Blood Pressure - 30 days

2. Gastric - 10 days

3. Diabetes - 30 days

4. Constipation - 10 days

5. Cancer - 180 days

6. TB - 90 days

7. Arthritis patients should follow the above treatment only for 3 days in the 1st week, and from 2nd week onwards - daily.
This treatment method has no side effects, however at the commencement of treatment you may have to urinate a few times.
It is better if we continue this and make this procedure as a routine work in our life.

Drink Water and Stay healthy and Active.
This makes sense.. The Chinese and Japanese drink hot tea with their meals ..not cold water. Maybe it is time we adopt their drinking habit while eating!!! Nothing to lose, everything to gain...
For those who like to drink cold water, this article is applicable to you.
It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion.
Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.
A serious note about heart attacks: Women should know that not every heart attack symptom is going to be the left arm hurting.
Be aware of intense pain in the jaw line.
You may never have the first chest pain during the course of a heart attack.
Nausea and intense sweating are also common symptoms.
60% of people who have a heart attack while they are asleep do not wake up.
Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know, the better chance we could survive...

Tips for Running in Hot Weather

Summer running obviously increases the core body temperature. On an average a runner will expend 500-1500 kcal/hr depending on the experience and fitness of the runner. Running in hot weather can have adverse affects to the body if not treated properly and with precaution. Heat raises the temperature of the body and can cause dehydration, dizziness, disorientation, heat cramps or heat stroke.

The good news is that you don't have to give up running this summer. However, you have to keep in mind that running in hot weather can be dangerous for you, unless you are properly prepared for it and follow certain precautions that will help you stay out of harm's way. Here are some tips to get you started:

1. Choose Clothing Carefully: Light-colored, loose-fitting clothing will help your body breathe and cool itself down naturally. Tight clothing restricts that process and dark colors absorb the sun's light and heat. Wear synthetic fabrics (not cotton) because they will wick moisture away from your skin so cooling evaporation can occur.

2. Shower before you run: Take a cold shower or wet your hair before you run. Lowering your skin temperature before you go out can help you stand the heat a little longer. You can also pour cold water over your head while you're running.

3. Wear Sunscreen: The sun drains energy out of you especially if it is given the chance to burn you. Protect your skin with a waterproof sunscreen that has an SPF of at least 15 and offers broad spectrum protection, which means it protects against both UVA and UVB rays. Stick formulations are good for runners' faces because the sunscreen won't run into your eyes.

4. Wear Shades: Good pair of running sunglasses help protect your eyes from the sun's damaging rays. Also, wearing running sunglasses helps prevent headaches that come from squinting.

5. Get Adapted: Give your body a week or two to adapt to the heat. If hot weather starts suddenly, do shorter runs until your body adapts to the heat.

6. Run in the morning: Generally, it's cooler and less humid in the morning. And, summer air quality levels are worse late in the afternoon.

7. Drink fluids while you are running in the heat: Sweating in the heat accelerates the loss of electrolytes that need to be replenished regularly throughout your run for safety and endurance reasons. If your running time is extended beyond 30 minutes, be sure to include a drink with carbohydrates and electrolytes.

8. Avoid substances that dehydrate the body: Be sure to restrict caffeine and alcohol. Some medications, such as antihistamines, are also dehydration risks (for longer races in particular).

9. Don't Push It: Heat and humidity can be dangerous. Be aware of the signs of overheating. On a race day (or during any intense workout), take weather conditions into account. Brutal heat and humidity mean you should scale back your performance goals. Don't try to beat the heat. If you feel dizzy or if your skin feels clammy, stop and get out of the sun.

10. Stay out of cold air-conditioned rooms: If at all possible, the day before and on the morning of the race, stay out of cold rooms. The shock to the body from that really cold room to the really hot race will be less.

Just as the heat slows you down and challenges your will, rest assured that your summer time running will lead to faster times and easier runs in the fall when it is cooler.

8 Foods You should Never Buy Again

With the rising costs of groceries, we'd all love to save a few bucks at the checkout line. Now you can easily slash your bill with some clever shopping moves and DIY recipes. Manufacturers would like to make you think you're getting a good deal in exchange for convenience, but it's really just eating away at your food budget. Don't be fooled any longer. Cross these items off your list for good!

1. Bottled water.

Bottled water is a bad investment for so many reasons. It's expensive compared to what's coming out of the tap, its cost to the environment is high (it takes a lot of fossil fuel to produce and ship all those bottles), and it's not even better for your health than the stuff running down your drain!
Even taking into account the cost of filters, water from home is still much cheaper than bottled water, which can run up to $1 to $3 a pop.

If you have well water and it really does not taste good (even with help from a filter), or if you have a baby at home who is bottle-fed and needs to drink safe water, buy jugs of distilled or "nursery" water at big discount stores. They usually cost between 79 cents and 99 cents for 1 gallon (as opposed to $1.50 for 8 ounces of "designer" water). And you can reuse the jugs to store homemade iced tea, flavored waters, or, when their tops are cut off, all sorts of household odds and ends.

2. "Gourmet" frozen vegetables.

Sure, you can buy an 8-ounce packet of peas in an herbed butter sauce, but why do so when you can make your own? Just cook the peas, add a pat of butter and sprinkle on some herbs that you already have on hand. The same thing goes for carrots with dill sauce and other gourmet veggies.

3. Premium frozen fruit bars.

At nearly $2 per bar, frozen "all fruit" or "fruit and juice" bars may not be rich in calories, but they are certainly rich in price. Make your own at home — and get the flavors you want. The only equipment you need is a blender, a plastic reusable ice-pop mold (on sale at discount stores for about 99 cents each), or small paper cups and pop sticks or wooden skewers.
To make four pops, just throw 2 cups cut-up fruit, 1 tablespoon sugar, and 1 teaspoon lemon or lime juice into a blender. Cover and blend until smooth. You might wish to add 1 to 2 tablespoons of water so the final mix is a thick slush. Pour into 4-ounce pop molds or paper cups, insert sticks, and freeze until solid.

4. Boxed rice “entree” or side-dish mixes.

These consist basically of rice, salt, and spices — yet they're priced way beyond the ingredients sold individually. Yes, there are a few flavorings included, but they're probably ones you have in your pantry already. Buy a bag of rice, measure out what you need, add your own herbs and other seasonings, and cook the rice according to package directions.

5. Energy or protein bars.

These calorie-laden bars are usually stacked at the checkout counter because they depend on impulse buyers who grab them, thinking they are more wholesome than a candy bar. Unfortunately, they can have very high fat and sugar contents and are often as caloric as a regular candy bar. They're also two to three times more expensive than a candy bar at $2 to $3 a bar. If you need a boost, a vitamin-rich piece of fruit, a yogurt, or a small handful of nuts is more satiating and less expensive!

6. Spice mixes.

Spice mixes like grill seasoning and rib rubs might seem like a good buy because they contain a lot of spices that you would have to buy individually. Well, check the label; we predict the first ingredient you will see on the package is salt, followed by the vague "herbs and spices." Look in your own pantry, and you'll probably be surprised to discover just how many herbs you already have on hand. Many cookbooks today include spice mix recipes, particularly grilling cookbooks. But the great thing about spice mixes is that you can improvise as much as you want. Make your own custom combos and save a fortune.

7. Powdered iced tea mixes or prepared flavored iced tea.

Powdered and gourmet iced teas are really a rip-off! It's much cheaper to make your own iced tea from actual (inexpensive) tea bags and keep a jug in the fridge. Plus, many mixes and preparations are loaded with high fructose corn syrup and other sugars, along with artificial flavors. So make your own, and get creative! To make 32 ounces of iced tea, it usually takes 8 bags of black tea or 10 bags of herbal, green, or white tea. Most tea-bag boxes have recipes, so just follow along. If you like your tea sweet but want to keep calories down, skip the sugar and add fruit juice instead.

8. Microwave sandwiches.

When you buy a pre-made sandwich, you're really just paying for its elaborate packaging — plus a whole lot of salt, fat, and unnecessary additives. For the average cost of one of these babies ($2.50 to $3.00 per sandwich), you could make a bigger, better, and more nutritious version yourself.

Seven Ways to Beat Stress

Stress happens. No matter how organized you are, how good your systems are, or how friendly your work and living environments are, stress can find a way to poke its ugly head in from time to time. What can you do? Turn to a convenient Stress Buster - a small, simple activity that clears your head and calms you down. When you feel a stress attack coming on, it's the perfect time to turn to one of these busters and kick that stress out the door.

Here are 7 ways to beat stress, but feel free to develop your own:

1. Take a walk

Want a break from the office? Does your house feel like an insane asylum? Slip out the door and let your feet take you somewhere. Not only will walking give you the opportunity to clear your head and take a break from that hectic situation, but it's great aerobic exercise, too.

2. Call a friend

We all have someone whose voice alone perks us up. Give them a buzz, even for a few minutes. Whether with a joke or a funny story, or just by listening, they will likely put a smile on your face and calm you down. Besides, what are friends for?

3. Write in a journal

Expressing our feelings could be the best way to deal with stress. Keeping a journal is a way to capture those feelings at any moment. You don't have to worry about what others think or say, just let your pen do the work. By the time you're done, those feelings will be on their way out of your system.

4. Play a board game

Remember these? Maybe there are a dozen stashed in your closet, waiting to be dusted off. Monopoly/Business probably should be saved until you have a few hours to spare, but quick kids' games like Ludo or Snakes and Ladders are always good for a smile.

5. Work up a sweat

Have some pent up frustrations? There's no better way to get rid of them than by exercising. Pop in a workout tape, hop on your bike or grab your jump rope. You'll be too busy working up a sweat to worry about what's stressing you out. Picture the stress leaving your body through your pores.

6. Plan something fun

Is there a trip you want to take but never had time to get it together? Or a dinner you've always wanted to make? Now's the time. Not only will you take your mind off things, but you'll be spending time eagerly anticipating a great getaway or meal later. It's a win-win situation.

7. Take a hot bath

A hot bath will initially give your body a kick, which in turn will give your mind a kick too - and then it'll slow both down. Add bubbles and a few candles and you have the ultimate soothing atmosphere.

Obesity

Weight gain is an epidemic crises that's on the rise. It is so a shame, it is so simple to solve. There is really enough food for all in the world. It's a question of proper distribution.

There is so many samples given out at food courts. It is a real shame. You get an over abundance of food at restaurants. So much food is wasted it is ridiculous.

Gum Alley

Bubble Gum Alley - San Luis Obispo

Got Gum??

You can find Bubble Gum Alley in San Luis Obispo, California. It's located in the downtown of this town that's located near the coast, halfway between Los Angeles and San Francisco. Both sides of the alley are covered with chewed bubblegum. A shop at the entrance to BubbleGum Alley has a gum machine where you can get your own contribution to the wall (or bring your own chewed gum with you).

The alley has been like this for years. I first walked down the alley in 1978, when I came to San Luis Obispo to go to college. It hasn't changed that much over the years except for some gum higher up on the wall than I remember. I'd assume that some of the gum must fall off after a period of time but don't know for sure.

What's interesting is to watch people's reaction to the alley. Some are disgusted, some won't walk down the alley and almost start gagging while others will spend time looking at the patterns people make with their gum.

While it may not be for everyone, you won't find anything else like it anywhere!

Fruit Benifits

FRUITS AND THEIR BENEFITS

Our body requires a variety of proteins, carbohydrates, vitamins, calories, fat, enzymes, trace elements, antioxidants for its metabolism and most importantly to enhance the immune system against the diseases and strengthen our body. To get the optimum health benefits, it is recommended to eat variety of fresh organic fruits to furnish our body with essential nutrients. So, here are some captivating pictures of mouth watering fresh fruits along with the information of its benefits.

Cherries:

Cherries have the highest content of iron and disease fighting antioxidants compared to other fruits. The fruits contain vitamin C and E, iron, fiber, potassium and magnesium. It is understood through the researchers from Michigan that cherries can reduce cholesterol level, insulin levels and blood sugar, besides raising the antioxidant capacity of the blood. Every 100 grams of fresh cherries have higher percentage of vitamin A which is five times more than apples and grapes and twenty fresh cherries may keep us away from depression mood.

Grapes:

According to Cancer Research Institute of London, grapes are good for women. They help them to avoid the painful wound related with breast cancer treatment.

Grapes also protect heart and blood vessels against oxidative tissue damage. Hypertension could be controlled by consuming one cup of grape juice and one cup of celery juice each with warm water three times a day for twenty days. Give a break of 5-7 days after 20 days and start the treatment freshly for another 20 days.

Oranges:

Orange is one of most popular fruits in the world. It is a citrus fruit with excellent source of vitamin C. They are also good source of dietary fiber, vitamin A, B, B1, calcium and potassium. By consuming oranges frequently we can reduce the risk of cancers and heart diseases. Oranges containing the smooth textured skin will have higher juice content than those that are spongy or lighter in weight. Small oranges are juicier than the larger ones.

Grapefruit:

Grapefruit has lot of natural fiber and reduces the blood pressure, blood sugar, cholesterol, insulin, cardiovascular diseases, etc. It also promotes salivary and gastric digestion, eases constipation, stimulates appetite, maintains the health of intestines, etc. Infact, this is the best fruit to protect us from diseases like dysentery, diarrhea, typhus, etc. It also induces the production of enzymes to prevent from cancer.
Patients suffering from diabetics are advised to eat three grapefruits three times everyday to improve their diabetic condition. The purple grape fruit with plenty of antioxidant compounds is recommended for great health benefits. It protects from liver and kidney disorders and also improves skin form.
Strawberries (Arbutus unedu):

Strawberry is the most delicious and nutritious fruit that has the ability to remove harmful toxin in the blood. This fruit is recommended for constipation, high blood pressure, skin cancer, sluggish liver, rheumatism etc. It is yet another fruit which is consumed as skin cleansing food. The strawberry is cut into half and rubbed on teeth and gums to remove tartar from the teeth and to strengthen and heal the gums. In order to dissolve the tartar the juice has to remain on teeth as long as possible and later the mouth has to be rinsed with warm water.

Raspberries:

Raspberries are the most delicious and healthy fruit with vitamins, antioxidants, manganese and fiber. Fiber helps slow the digestive process so that we do not feel hungry quickly. Manganese is a trace mineral that helps keep our metabolic rate high, which in turn burns fat. Its seed oil has a natural sun protection factor. It contains high quantity of polyphenolic compounds and ellagic acid, which are known to restrain cancer cells. The anthocyanins present in raspberry will reduce the risk of heart disease and also delay the effects of aging.

Banana :

Banana has a high amount of carbohydrate that can be transformed into energy in our body. Its nutrient benefits our heart, kidney, muscle, nerve and bones. For the people suffering with symptoms like potassium deficiency which include mind fogginess, nervous shaking, body tiredness, excessive perspiration of their limbs, etc., can be improved by eating banana.
Apple:

Modern scientific studies discovered that an “An Apple a Day keeps the Doctor Away”. While diabetes patients are supposed to eat sour apple, people suffering from cardiovascular and obesity should eat sweet apple. Eating a ripe apple is a good remedy to cure constipation. The powerful antioxidants and anthocyanin found in red apples prevent us from cancer development and cardiovascular disease.

Blackberries:

The latest study in UK says that blackberries contain vitamins and antioxidant compounds much higher than apple and strawberry. We can protect ourselves from cardiovascular diseases, high blood pressure, cancer development and brain diseases from the nutrients and trace elements found in blackberries.
Blueberries:

Blueberries are the finest fruits to prevent high blood pressure and weakness. The antioxidants in blueberries help us to maintain brain health, strengthen our heart, fight against cancer diseases and prevent chronic diseases related with the aging process.
Custard Apple:

Custard apple contains Vitamin C which is again an anti-oxidant and helps in neutralizing free radicals. For treating diarrhea and dysentery, custard apple can be dried, crushed and used in its unripe form. Vitamin A present in this fruit is good for eyes, hair and maintaining healthy skin. The low fat levels in this fruit also help us to prevent from heart diseases. High source of dietary fiber in custard apple also helps indigestion.
Apricot:

Apricot is a fruit that has vitamins and minerals and benefit our eyes, heart, liver, stomach, nerve and immune system. It protects our heart, stops the cough, nourishes our lungs, strengthens our body and removes skin disorder, stimulates the blood circulation which helps us with flawless and glowing skin. Eating one or two fresh apricots before the meal helps those who are suffering from constipation to digest their food. This apart, it is a good diet for people suffering from anemia, tuberculosis and asthma.
Mangoes:

Mango is the most popular and versatile fruit that comes in numerous varieties all having their own unique flavor, texture, color, and aroma. Mangoes are the good source of vitamins, minerals and anti-oxidants and contain very few proteins, fats and calories like any other fruits.

According to Unani Medicine System the benefits of mangoes are as follows:

Vitamin C and Calcium in mango tightens the capillary vessels and prevents oder cures bleedings of inner parts. Regular consumption of mango makes the complexion fair and the skin soft and shining. Those suffering from diarrhea have to take sun dried mango leaves powder in half a teaspoon with water for 2-3 times a day. Burnt ashes of mango leaves if applied on burnt parts give quick relief. To cure fever, apply paste of mango roots on palms and soles.

It is advisable for a pregnant woman to eat one mango a day because calcium and magnesium of mango relaxes the muscles, relieves stress and prevents abortion.

Dried mango seeds are the best as toothpaste that strengthens the gums and helps in curing dental problems like foul smell.

Plums:

Plum is related to family of cherries and peaches. There are various varieties of plums throughout the world available in colors like red, purple, green, blue-black, yellow etc. Plums are the good source of vitamin A, vitamin B2, vitamin C, potassium and fiber. By eating plums regularly it produces more iron in the body which ultimately leads to better blood circulation thus resulting in growth of healthy tissues.

Jackfruit:

Jackfruit is a good source of potassium and Vitamin C. Jackfruit root is not only good for treating various skin problems but also beneficial for people suffering from asthma. This fruit containing phytonutrients helps in lowering of blood pressure, antioxidant, anti-ulcer, anti-ageing and anti-cancer.

Pineapple:

Pineapple is a tropical fruit containing proteolytic enzyme bromelain helps in digestion of protein. Mainly it can prevent from forming blood clot due to its bromelain content. Fresh pineapple juice is used in removal of intestinal worms, to combat diphtheria and other infection of throat and other parts of the body. It also prevents morning sickness and constipation. Rich in Vitamin C, it protects our body from major diseases like heart disease, diabetes and various cancers. It not maintains good eye-health, it also prevents plague and keeps teeth healthy, keeps skin beautiful and helps us lose weight.
Chickoo:

Also known as Sapodilla or Manilkara Zapota, chickoo is originated from Yucatan, south of Mexico and north east Guatemala. This fruit is popularly known as Chickoo in India, Pakistan and South Asia. By boiling chickoo with water, it is believed that the decoction is good for curing diarrhea. It is also believed that it is high in tanning.

Papaya:

Eating papaya regularly helps us to maintain good health and energy. Ripe papaya is good for digestion and aids in constipation. It also helps prevent cancer in organs.

This apart, it has bleaching properties for which it is used as an ingredient in soaps, lotions and other whitening products. This tropical fruit contains rich concentration of vitamin C which is an antioxidant that protects us from our own injured cells, skin and the entire immune system of our body.
Guava:

Guava is a native of Carribean. It is one of the fine fruits for its richness in Vitimin A, B, and C. This apart they are also the good source of iron, calcium, potassium, iron and phosphorus. Guavas are cholesterol, saturated and sodium free, low in fat and calories, high in fiber. The diabetic patients can enjoy this fruit without its skin.

Watermelon:

There are over 1200 varieties of watermelon and are grown in 96 countries worldwide. It is an ideal food without any fat or cholesterol. Watermelon is a good source of potassium and is rich in fiber and vitamins A and C. It is actually not a fruit but a vegetable that belongs to family of pumpkins and cucumbers. It basically quenches our thirst and also prevents from diseases like diabetes, asthma, colon cancer, arthritis etc.

Pears:

Pears are sweet fruits that are related to the apple family. They vary in different colours like green, red, brown, yellow or a combination of any of these colours. While some pears are of bell-shaped, others are shaped round like an apple.

Among all variety of pears, the Chinese pear is said to be having more medicinal values. But even the other varieties have their own nutritional values.
Consumption of pears helps in preventing high blood pressure and stroke, lowers cholesterol levels. It prevents cancer due to high Vitamin C and copper content act as good antioxidants. A glass of pear juice reduces fever quickly. The cooling effect in pear also helps prevent throat problems.

Pomegranate:

According to studies pomegranate juice daily help support the normal blood flow to the heart due to which it reduces the risk of having heart diseases and heart attacks. The antioxidant properties in pomegranate keep away from forming bad cholesterol and also help in keeping the arteries clear of clots. It may also help reduce the risks of diabetes, cancer etc. This fruit is a good natural source of vitamins A, C, E and folic acid.
Pomegranate supports the blood by supplying it with iron which also may help protect anemia symptoms like weakness, dizziness, hear loss and exhaustion.

Muskmelon:

Muskmelon also known as cantaloupe or netted melon is a small, oval and juicy fruit originated in Middle East. This fruit is rich in carbohydrate, protein, fiber, citric acid, vitamin A, B, B3, B6 and C. It controls high blood pressure, reduce the risk of getting kidney stones, prevent cancers, cardiovascular and prevent stroke and regulate heart beat.

Star Fruit:

It is a tropical fruit that comes in two varieties. One variety is sweet, while the other is slightly sour. It is packed with vitamin C. To avoid getting cold and flu this is the best fruit to have during winters. This fruit also helps in weight loss as it is low in calories and fat. This fruit is highly recommended for people suffering from hypertension and heart problems because there is no cholesterol or sodium content in it. Star fruit is best for good health and is an anti-aging agent.

Nectarine Fruit

Peaches are in red, pink, yellow, white, or a combination of those colors. Peaches and nectarines look very similar, but they can be identified by their skin texture. Peaches are fuzzy and dull, while nectarines are smooth and shiny.

According to researchers in China men and women who consumed peaches more than two times per week had less risk of developing cancers of the mouth than those who did not eat peaches. Though low in calories peaches are the source of vitamins, minerals, fiber and arytenoids.

The fiber content in peaches acts as a mild laxative, aids digestion, and may also help fight cancer. The fruit rich in Vitamin A and Vitamin C allows in cancer-fighting protect against heart disease. Peaches help ensure proper functioning of cells through iron and potassium content. It also helps protect against blindness caused by age-related macular degeneration.

Nectarine is low in saturated fat, sodium and cholesterol and high in Vitamin A, Vitamin C, Potassium, Fiber and Niacin. The nutritional value and health benefits of nectarines help in maintaining best health and weight loss but for those who wants to gain weight shall avoid eating nectarines.

Kiwi:

Kiwi consists of vitamin A, C, E, fiber, enzymes, antioxidant, magnesium, potassium, phosphorus and copper. This fruit protect us from heart disease, stroke, asthma, cancer, diabetics, and respiratory-related diseases like wheezing, coughing and shortness of breath. This apart, it also strengthens our body and promotes healthier immune system.
Fig:.

Fig is one of the best fruits recommended for humans. This fruit as a source of food is very good and nutritious. Figs are low in fat and high in fibre that can reduce blood cholesterol. They are rich in iron, calcium, potassium, magnesium, and Vitamin B6. For those suffering from chronic constipation fig is the best fruit to relieve the disease. The high water content in the Fig clears the skin by acting as a cleanser.