Herbal supplements have become a top seller in health food stores and online. It seems like every day a story is popping up about some new miracle supplement that yields too-good-to-be-true results. And as it usually turns out, that’s just what most supplements are: too good to be true.

Now, that’s not to say all supplements are scams, because they aren’t. However, you need to use some common sense and caution when buying a supplement, especially online.

Here’s a checklist of things to look at before you buy any supplement.

• Research the ingredients—Supplement manufacturers almost always boast about their ingredients, but unless you’re an expert, you probably don’t really know what those ingredients actually are. Sure, the names sound impressive, but do they actually work? That’s why it’s always a good idea to thoroughly research all the active ingredients in a supplement before you buy it. Read up on what each ingredient is supposed to do, and find out if there are any side effects associated with them.

• Find actual user reviews—When buying a supplement, your top priority is to cut through the marketing hype to get straight to the facts. Reading user-submitted reviews gives you insight into the experiences of real-life customers like yourself. I recommend trying to find reviews on a nonbiased third party website as some companies make up their reviews or only publish the positive ones.

• Seek out the negative—As consumers, we have a tendency to only look for the good things about a product we’re interested in buying. I recommend seeking out the negative. Hit up Google and search for things like “(Supplement name) scam” or “(Supplement name) doesn’t work.” Using negative search phrases will help you find criticism about the supplement, giving you a more well-rounded assessment of the product.

• Check the parent company’s reputation—Usually, a supplement can be traced back to a parent company that puts out several other supplements. Do your best to find out who the company is behind the supplement you’re considering, and spend plenty of time reading up on them. What’s their reputation? If a lot of consumers are complaining about their other products, it’s probably best to stay away.

• Know the side effects—Supplement companies love to highlight the benefits of their products, but they almost never tell you about the side effects. Every supplement has potential side effects, so make sure you find out what they are. The more you know, the better a decision you’ll be able to make in regards to your health.

• Find studies that prove the claims—Check out the website of any supplement, and you’ll come across some bold claims. Some supplements claim to make your body 20 years younger. Others claim to help you lose 25 pounds in a month. But unless there’s actual proof, this is just marketing hype. Look for case studies and experiments that back up the claims being made. If you can’t find any, there’s a good chance the claims just aren’t true.

• Read the fine print of free trials—It’s one of the oldest tricks in the book. The supplement manufacturer lures customers in with a free trial. A month later, the customer can’t believe they’re receiving another bottle of the product, and they’re outraged to find their credit card is being charged hundreds of dollars. That’s because many free trial programs require you to enroll in an auto-subscription for the product. They bill you each month by sending you a new batch. So, before you sign up for any free trial, read the fine print so you know exactly what to expect.

Have you ever purchased any supplements online? What was your experience? Share your insight—positive and negative—by leaving a comment.

One of the most common excuses people give for not exercising is that they just don’t have the time. And I get it. After all, we’re all busier than ever before. We work longer hours and run more errands. But that doesn’t mean there isn’t time for exercising. You can always find the time. It’s just a matter of making some small, simple lifestyle changes.

• Park far away—Whether you’re going to work, the grocery store, or your apartment, try parking far away so you can get some walking in. The difference between parking up front and at the back of the parking lot can really start to add up, helping you burn 100 or more extra calories throughout the day. Not only that, you’ll no longer have to spend time circling around the parking lot looking for a good spot. Now that’s a win-win in my book.

• Take the stairs—Stop riding the elevator. Instead, find the nearest staircase and hoof it up to your destination. Do your best to keep a good pace while going up the stairs. If you don’t take the stairs often, you might get winded or feel some tightness, but push through it. Walking the stairs is a powerful exercise that can get some remarkable results.

• Do small exercises when you have a break—Instead of being a couch potato while you watch TV, take advantage of commercial breaks by doing some sit-ups, pushups, or calf raises during those few minutes. You can also do these exercises in your office when you have a 5 or 10 minute break at work.

• Keep a resistance band nearby—You can get a decent resistance band for a few bucks at your local Target or Wal-Mart. Resistance bands are lightweight and portable, and they allow you to do an array of muscle-building exercises. Keep one in your office and one at home so you can get some exercise in while talking on the phone or watching TV.

• Carry your bags to your car—If you’re like me, you go to the grocery store at least once a week. I like to take my own reusable bags because they can hold more items without tearing. This allows me to consolidate my groceries usually into a few bags that I can carry at once. Instead of pushing the cart out to my car, I can carry my bags and get a mini-workout. If you park far away like I recommended in the first point, this can be pretty effective.

• Walk your dog—Another win-win. Walking your dog gives you a chance to get outside and get some exercise, and it makes your dog happier and healthier. An active dog that gets enough exercise is less likely to tear up your home or to get into other trouble when you’re away. Win-win.

Do you have any ideas for exercising when there’s no time? Share your best tips by leaving a comment.

It has now been several weeks since you made your New Year’s resolution. If you’re like most people, you resolved to exercise more so you can lose some weight and get in shape.

So, how are things coming along? Are you still on track to keep your resolution? Or have you stumbled and given up hope?

The key to success is staying motivated to exercise, but motivation can be hard to come by. That’s why I’ve come up with this list of tips for staying motivated while exercising.

• Post your goals where you can see them—If you don’t already have specific goals, create some. Once you have your goals, write them down, and post them somewhere that you’ll see them on a daily basis. This serves as a constant reminder of what you need to do to stay on track. It ensures you don’t forget you need to exercise, keeping you constantly aware of your goals. It’s a simple tactic but one that’s highly motivating.

• Reward yourself for reaching benchmarks—In addition to having major goals (e.g. lose 50 pounds, work out 3x a week, etc.), you should also have smaller goals that help keep you on track along the way (e.g. lose 3 pounds in the next 2 weeks). Breaking down your large goal into smaller ones helps you stay motivated. Whenever you reach a new benchmark, consider rewarding yourself. Your reward could be to cheat for one meal or something non-food related like a day at the spa.

• Put up pictures of what you used to look like—Find a picture of what you looked like at your very worst before you started exercising, and post that somewhere that you’ll see it every day. Seeing this will remind you that you never want to go back to that place again. It will give you the motivation you need to hit that treadmill when you just don’t want to.

• Do something while you exercise—Whether you’re running on the treadmill or pumping iron, the actual act of exercising can get pretty boring. That’s why it’s a good idea to do something else while you exercise. Some people like to watch TV while they work out; others like to crank up the music to keep them pumped up. Find something that you like to do while exercising, and you’ll discover it’s much less boring and painful that way.

• Identify roadblocks ahead of time—We all have excuses about why we can’t exercise. “Oh, I don’t have time today” or “The gym is too crowded.” You need to identify these excuses well in advance and come up with solutions for them so that you’re ready to overcome these roadblocks when they pop up.

• Alter your routine—After doing the same exercise routine for a few weeks, you might find yourself bored and ready to move onto something else. Changing up your exercise routine not only keeps you entertained, but it also helps you target new muscles and avoid the common workout plateau.

How do you stay motivated to keep exercising? Share your best tips by leaving a comment.

From the time you were a little kid, you were always told that you needed to drink plenty of water every day to be healthy. Most experts recommend drinking 8-10 glasses of water every single day.

But why is drinking water so important? What can water give us that we can’t get from juices, sodas, teas, and other drinks?

Here are just some of the top reasons you need to drink more water.

• We’re made out of water—Between 60 to 70% of your body is made from water. Your blood, muscles, tissues, and other parts are your body are basically water as well. Because so much of our body is made from water, it only makes sense that we need to drink a lot of water to keep our bodies running properly.
• Other drinks can’t keep you hydrated—Caffeinated drinks—especially sodas—actually make you even thirstier after you drink them. That’s because the caffeine acts as a diuretic, leading to more urination and more dehydration. Simply put, soda and other drinks just can’t hydrate the body like water does. That’s not to say you should stop drinking these beverages altogether, but don’t use them as substitutes for your daily water intake.
• Lack of water causes fatigue—Dehydration is one of the top causes of severe fatigue. So, if you aren’t drinking enough water, you’re probably tired all day long, and you might not have the energy to exercise, causing you to stay tired and out of shape. Don’t rely on caffeine to give you an energy boost, but instead, start drinking the recommended 8-10 glasses of water every day.  
• Water is necessary for good digestion—Remember earlier when I said your body is made out of water and that it needs water to run properly? Well, this goes for digestive functions as well. If you’re dehydrated, your body won’t be able to break down foods as effectively as it normally does. Poor digestion can cause a wide range of problems, from constipation to severe abdominal pain.
• Water helps blood circulate properly—Water is a necessary ingredient for proper blood flow in the body. As you drink more water, oxygen levels in your bloodstream will increase, leading to better circulation and improved overall health. Good blood flow can help increase your energy levels and burn more fat.
• Toxins get flushed out by water—Your kidneys act as a filter. But for them to work as they should, they need to have plenty of water intake. By drinking the recommended 8-10 glasses of water each day, your kidneys will do their job more effectively, and your body will also expel more harmful toxins from the digestive tract.
• Water helps you burn fat—Drinking water can help you stay skinny in a few different ways. First, a lack of water actually slows protein synthesis—the muscle building function in your body. So, if you want to burn fat and add muscle, your body needs to be fully hydrated. Also, staying hydrated ensures that you don’t confuse thirst for hunger, causing you to overeat and gain more weight.

How much water do you drink each day?

There’s an app for that.

That’s the tagline for the Apple iPhone. And when it comes to diet and exercise, this statement holds true. The iPhone has literally hundreds of apps aimed at helping dieters get more from their healthy eating and working out.

Which apps are best? I’ve come up with a list of my favorites. Share yours by leaving a comment.

1. Lose It!—From the iTunes store: “Succeed at weight loss with Lose It! Set goals and establish a daily calorie budget that enables you to meet them. Stay on track each day by recording your food and exercise and staying within your budget.”

My take: Lose It! gets high marks from me because it’s free and simple to use. Set your daily caloric intake goal, and track everything you eat and drink for the day. Lose It! has a huge directory of restaurant and fast food nutritional information, making it easy to accurately track the calories you’re taking in.

This makes you more aware of what you’re eating, allowing you to easily identify where you can shave calories to help lose weight.

2. WeightDate Weight Tracker—From the iTunes store: “A simple, easy-to-use weight progress tracker for people gaining or losing weight. I weigh myself everyday to see how I’m doing, but I know that weight fluctuates day-to-day. Still, it can be discouraging to think you’re moving away from your goal. That’s why WeightDate plots your moving average along with your scale weight, to see how you’re moving towards your goal in the long-term.”

My take: WeightDate is a simple tool from tracking your progress toward meeting your weight loss goals. Sure, you could just write your weight down each day, but WeightDate presents the data in an easy-to-understand graph that gives you a clear visual of which direction you’re headed in.

3. iPump—From the iTunes store: “PumpOne has worked diligently for over three years to bring you the best portable personal trainers for your handheld devices. Our newest digital trainer product line, iPump, is our best ever. This series will draw from over 3,000 exercise images and videos -the world’s largest collection- across all areas of training; strength, cardio, flexibility, sports, yoga, pilates and a lot more. Our exercise physiologist, Declan Condron, personally makes sure each workout is both challenging and progressive. Distributed through Apple’s iTunes App store, this first class interactive fitness application allows you to workout like never before – all while listening to your own motivating music”

My take: I think this is the ideal solution for the person who doesn’t like going to the gym or doesn’t have the money to hire their own personal trainer. The iPump series includes a wide range of fitness apps, ranging from iPump pilates to iPump power. Each app acts as a handheld digital trainer with thousands of images and videos to guide you through your workout. This is just like having your own personal trainer, without having to pay the high fees or deal with a cocky know it all.

4. iWatchr—From the iTunes store: “iWatchr is a tool used for calculating score values for the foods you eat. It is a very user friendly application with a cool look that allows you to calculate and track the foods you eat throughout the day without having to spend much time doing it.”

My take: This app is basically Weight Watchers on the go. This makes it easy to calculate points when you’re eating out with friends, ensuring you don’t go over your daily budget. The app is very easy to use, letting you input your meals quickly and without hassle.

5. 101 Cookbooks—From the iTunes store: “101 Cookbooks, a popular food blog, offers up all recipes formatted to be searched, browsed and viewed on the iPhone. The collection includes a wide range of appetizers, main courses, soups and veg-friendly recipes.”

My take: Preparing your own meals is one of the best ways to stick to your diet, ensuring you don’t end up at McDonalds because you have nothing to eat. With this app, you have access to tons of recipes, letting you find something healthy and easy to prepare in just minutes.

What are your favorite iPhone apps for dieting and exercising? Leave a comment with your suggestions.

credit: http://www.topnews.in/

The fastest way to kill your exercise regimen and to undo all your hard work is to get injured. From mild aches and pains to serious tears and strains, there’s always the possibility of getting injured while exercising. Thankfully, there are several things you can do to reduce your chances of getting hurt.

Follow these tips to stay safe while exercising.

• Always warm up before exercising—When exercising, it’s never a good idea to go straight from 0 to 60. You need to ease into it. Spend time stretching your muscles before you start exercising. To stretch properly, you need to slowly stretch the targeted muscles until there is tension (not pain). Stretch the muscles you’ll be working out for several minutes so that they’ll be flexible once you’re ready to go full force.

In addition to stretching, you should also start your exercise session with some light exercise. For example, instead of immediately launching into a full sprint, start by walking, then jogging, and then working your way up to a sprint.

• Listen to your body—There’s a very thin line between “no pain, no gain” and pain turning into a serious injury. Your body is constantly sending out indicators of its condition. You need to learn to pay attention to these signs and decipher what they mean. If you start to feel pain, notice swelling, or have extreme stiffness, you need to immediately take notice and stop pushing yourself so hard.

Whatever you do, don’t try to exercise through an injury. This will slow your recovery time, and it can even cause your injury to worsen. For all injuries, seek medical attention immediately.

• Don’t try an exercise you can’t handle—As you start exercising more regularly, you’ll be inclined to push yourself to try new and challenging things. This is an important part of exercising, as it helps you become stronger and more fit.

However, you have to make sure not to try to rush your progress. Trying an exercise that exceeds your capabilities can cause a serious injury. Experts recommend using a 10% rule. This means increasing your activity levels by just 10% each week. This is a healthy pace for your progress.

• Seek professional guidance for new exercises—Poor form is one of the leading causes of exercise-related injuries. Attempting a squat or even a pushup with the wrong form can cause you to get hurt, derailing all your progress.

That’s why you should always let a professional guide you through new exercises to show you the proper form. While you might not be able to afford a personal trainer, the internet is full of useful tutorial videos that can help you achieve proper form.

• Stay hydrated—It’s important to drink plenty of water when exercising. Ideally, you want to be drinking water all throughout the day, so that you’re fully hydrated when it comes time to work out.

By keeping your fluid levels up, you’ll avoid cramping and other painful side effects of dehydration.

• Give yourself a break—It’s best to think of getting in shape as a marathon, not a sprint. So, don’t sabotage your efforts by overtraining. Your body needs time to recover between workout sessions. If you’re working out at full force every day, your body will break down, and you’ll end up suffering a serious injury. Make sure to give your body a break a couple of times a week.

Do you exercise regularly? What steps do you take to make sure you don’t get injured? Share your best tips by leaving a comment.

It’s that time again. The time when everyone starts setting goals for themselves for the New Year. In 2010, millions of people throughout the world will set a resolution to quit smoking. Unfortunately, 85% or more of these people will fail to reach their goal.

If you want 2010 to be the year that you finally quit smoking, the good news is you can do it. You just have to start by making sure you avoid these common mistakes.

• Mistake #1: Not quitting for yourself—The first question you need to ask yourself is: Do I really want to quit. Too many people try to quit for the wrong reasons. For example, they quit because the person they’re in a relationship wants them to quit. This might work for a little while, but if the relationship ends or the partner stops putting pressure on them to quit, they’ll end up right back int heir old smoking habits. You have to quit for yourself.

• Mistake #2: Not writing your goal down on paper—A lot of people say they’re going to quit smoking, but they never truly mean it. Just saying you’re going to do something is fleeting. Actually writing down your goal and posting it on the fridge or somewhere else where you’ll see it every day forces you to actually work to meet your goal. It holds you accountable. Write down your goals, and track your progress every single day.

• Mistake #3: Giving up after a setback—What happens if you end up caving into temptation and smoking a cigarette while you’re trying to quit? Most people end up giving up after one small setback, assuming they just can’t beat the habit. Don’t give up so easily. If you do give into temptation, pick yourself up and start again. Getting tripped up by obstacles is a part of the quitting process. If you’re able to move past it, you’ll be stronger for it.

• Mistake #4: Not getting support from family and friends—Smoking is a tough habit to kick. Few are successful. That’s why you need all the help you can get to get past this dangerous addiction. Don’t be shy. Let your friends and family know about your goals, and ask them for their support. You’ll likely find that they’re glad to help. They’ll be there to help you get past tempting situations or to pick yourself up should you fall. If you don’t have any friends or family who can help, join a support group. There are even online support groups for quitting smoking.

• Mistake #5: Placing yourself in tempting situations—At some point, you’re going to have to face a situation where you’re tempted to smoke, but you should do your best to avoid these situations whenever possible. This is especially true for when you’re first beginning your quest to stop smoking. For example, if going to the bar with your friends makes you want to smoke, perhaps you should avoid doing so. Suggest going somewhere else, or just skip on hanging out there until you’ve truly gotten past your habit. The better you are at avoiding these obstacles, the less likely it is that you’ll get tripped up. However, you will face temptation at some point, so be ready to work past it.

Have you tried to quit smoking in the past? What worked for you? What didn’t? Share your thoughts in the replies.

You’ve heard the saying, “You are what you eat” before, right? Well, as trite as the saying might be, there’s a lot of truth to it. What we eat directly affects how we look and feel. More specifically, eating the wrong foods can leave you feeling tired and unable to focus. If you don’t want to drag through the work day, try avoiding some of these foods.

1.    Turkey—Turkey is probably the most popular “sleepy food” there is. Remember the Seinfeld episode where Jerry fed his girlfriend a heaping serving of turkey so she would fall asleep and he could play with her rare toys? The reason turkey makes you tired is because it contains tryptophan, an amino acid that relaxes the body. Now, eating a turkey sandwich probably won’t put you to sleep, but you should monitor how much turkey you ingest.

2.    High sugar candy—Sugary candy and foods can trick you into thinking they actually add energy when they don’t. That’s because when you first eat them, your blood sugar levels go way up. However, the body then instinctually releases insulin, and your blood sugar levels drop rapidly. The result? You crash as you run out of energy.

3.    Fried foods—Because fried foods are so fatty, it takes much more energy to break them down during digestion. As a result, eating French fries or fried chicken is a surefire way to quickly drain your body of energy.

4.    Red meat—Red meats take longer to digest than almost any other food. This means your body needs to use much more energy to break down red meat than it would for, say, a slice of fish.

5.    Alcohol—Have you ever noticed how tired you get after drinking a glass or 2 of wine? The reason for this is that alcohol actually slows down the body’s central nervous system. This causes you to feel completely drained and wiped out. Unfortunately, alcohol can also contribute to insomnia, meaning you won’t be able to get the rest necessary to get your energy levels back up.

6.    Bread—Because bread contains carbs, eating too much of it can sap you of energy. This is because bread causes your body to quickly raise and decrease its blood sugar levels. It’s the peak and valley symptoms: one second you’re feeling full of energy, the next, you’re dead tired.

7.    Pasta—Pasta is another starchy food that can cause a sudden drop in your blood sugar levels. That’s because starch is stored in your body as a sugar. As I mentioned earlier, when your blood sugar levels increase, your body releases insulin, causing the blood sugar levels to come crashing down.

It’s worth noting that eating too much of any food will leave you feeling tired and probably a little sick. That’s because your body will have to direct most of its energy to breaking down your big meal, leaving little energy for you to do anything else.

Which foods tend to make you tired?

Stress is a silent killer. If you don’t manage your stress levels, you can end up suffering from any number of illnesses, including depression and heart problems. That’s why it’s crucial to do everything you can to reduce stress so you can live a happier and healthier life.

Here are some tips to help get you started.

•    Adapt to what you can’t change—Unfortunately, you can’t avoid stress altogether. It’s just impossible. However, what you can do is try to adapt to the things in your life that are stressing you out. For example, if dealing with traffic every day on your way to work gets you all worked up, try taking the bus instead. Or, just leave a few minutes earlier to avoid the rush hour traffic. That way, you’ll still be able to keep your job, but you will reduce the stress of commuting. Little changes to stressful situations can make all the difference in the world.

•    Keep everything in perspective—Whenever a stressful situation pops up, take a few steps back and look at the bigger picture. Ask yourself, “Will this really matter in a year from now?” More than likely, it won’t. Don’t let the little day to day stresses ruin your health. Keep them in perspective, and move forward with your life.

•    Take a break—Today’s society is more fast-paced than ever before. Between work and personal obligations, we often take on more than we can handle. As a result, we’re running around all day long from the second we wake up until our head hits the pillow. It’s not healthy. Give yourself a break. Set aside time each day where you can just relax and forget about all of your troubles. Read a book, take a relaxing bath, or just plop down on the couch. The important thing is to take a break every once in a while.

•    Get a good night’s sleep—Nearly 70 million Americans don’t get a good night’s sleep. As a result, their energy levels are down, they’re more prone to a host of serious health issues, and they just feel crummy. Sleep is crucial to maintaining your health and managing your stress. Make sure to go to bed on time every night so you can wake up feeling alert and refreshed.

•    Don’t hold it in—One of the biggest mistakes you can make is to hold all of your stress in. Bottling it up will only lead to much bigger problems later on. It’s just not good for you physically or emotionally. Instead, find an outlet for your stress. Keep a journal where you write down what’s bothering you. Or share your feelings with a close friend or family member.

•    Avoid situations that trigger stress—While there are some stressful situations you just can’t avoid, you’d be surprised at how many you actually can avoid. For example, if political debates get you all riled up, avoid having these discussions with your friends. Turn off the talk radio. If you put some effort into it, you really can avoid a lot of the stresses in your life.

•    Exercise regularly—Not only does exercising regularly keep you physically fit, but it’s also a highly effective way to blow off some steam and to release negative energy. Several studies have shown that exercise can help ease depression and similar symptoms.

What do you do to manage your stress? Share your tips with us in the replies.

Want to keep your mind sharp and nourished? Here are 10 highly effective brain foods that improve memory, mood, concentration, and overall clarity.

Eat up.

1.    Blueberries—Blueberries serve a wide range of functions for improving mental function. Most notably, regular blueberry consumption has been shown to improve memory function. Furthermore, blueberries are rich in antioxidants, helping to prevent free radical damage. Still not convinced? Research has found that blueberries can also reverse age related declines in motor function, balance, and coordination.

2.    Salmon—Rich in Omega-3 fatty acids, salmon helps your brain develop tissue for increasing your brain power. Furthermore, salmon also plays a key role in fighting Alzheimer’s and other age-related cognitive disorders.

3.    Flax seeds—Flax seeds are crammed with ALA- a healthy fat that aids the cerebral cortex in functioning better. This is the portion of the brain responsible for processing sensory information. Keeping it sharp is vital.

4.    Coffee—Regular coffee drinking has been shown to reduce the risk of Alzheimer’s, Dementia, and other mental disorders. That’s because caffeine is good for the brain (in moderation), and it contains antioxidants. The important thing to note is you shouldn’t add in all the other junk to your coffee (the ridiculous Starbucks drinks crammed with sweeteners and fatty products).

5.    Mixed nuts—Peanuts, walnuts, pecans, and other nuts contain properties that help with everything from fighting insomnia to promoting mental clarity and strong memory. Walnuts are rich in Omega-3 fatty acids while almonds contain natural mood-enhancing neurotransmitters.

6.    Avocados—Don’t let the avocado’s fat content fool you. It’s a healthy fat that promotes blood flow, keeping your mind functioning at its peak. That’s not all: Avocados have also been shown to reduce blood pressure.

7.    Eggs—Egg yolks are rich in choline, an essential nutrient to improving memory function.

8.    Whole grains—From oatmeal to whole grain bread, whole grains are excellent brain foods as they improve circulation and contain essential fibers, vitamins, and even some Omega-3. Just make your sandwiches from whole grain breads to enjoy the benefits.

9.    Chocolate—For me, this is the yummiest brain food of all. Dark chocolate is antioxidant-rich, and it also improves focus and concentration. Milk chocolate, on the other hand, improves memory and reaction time.

10.    Broccoli—Broccoli has been shown to improve memory function as well as slow the aging process. This means a broccoli-rich diet will keep you young and sharp.

Which brain foods do you enjoy?