Controlling Your Anger

Have you ever watched the Incredible Hulk. Yes the story about some doctor who turns into a Green Giant everytime he loses his temper. And when the Hulk loses his temper he goes on a spree of destuction. Which reminds us on the importance of controlling our anger, because when someone gets angry they usually get out of control and turn destructive.

This can lead to problems—problems at work, personal relationships and family problems. Indirectly it will affect the quality of your life, as people start to stay away from you. Worse still if someone gets injured or gets killed in the spur of rage. I've come across mothers who in the fit of rage, throw their babies to the floor. Plenty of wife battery and child abuse cases happen daily as a result of failure to control anger.

So you see, it is important for us to control our anger because if you don't then it will ruin your like. Imagine if you could channel all the enegy when you are angry towards something good. Would'nt that be better. So when you find your temper rising remember to :

1. Keep Quiet - even if you have the urge to shout. This will keep you from saying things that hurt others or something that you'll be sorry later on.
2. Remain calm - if you're standing then sit down, if you're sitting down then lay down for a while. This will help to cool down.
3. Think carefully if getting angry will bring any good. If getting angry at your kids might help them discipline then go ahead but remember to be in control or you might eng up injuring them. If getting angry will only makes matters worse then avoid it. There are so many ways to deal with matters, for instance through punishment, detention, charity work or others.
4. Cool yourself down first by having a cool drink or washing your face. Better still take a shower. This will buy you some time to think things over to calm down and evaluate the situation better. It will help you think better on how to overcome the problem.
5. Talk softly or as you usually do. Avoid shouting and name calling. This will only aggravate anger between both parties and make things worse.

It is important for us to act professionally even when we are angry so that we don't make matters worse. As in a fit of rage, some may even injure or kill somebody. Don't let anger take over your life, but let us be in control of our anger.

So till next issue of Look Great and Feel Happy, remember to take control of our anger by implementing the 5 simple steps explained above.

How to look slim fast

Need to impress someone ? Going on a date or an interview? Here's a great video for those who needs to look slim fast. Enjoy ....

Summer Secret Diet

It's summer time in most parts of the world and one thing great about this is the abundance of delicious and nutrient packed summer fruits and vegetables. Foods that is not only great for the body but helps you to lose weight as well. So here is a great article by Janice Mcdonald I came across the other day that's really super. Enjoy...

The sun is shining, temperatures are rising. Summer is the time to shed layers of clothes, as well as some pounds. You could opt for a stringent diet regime, but what about simply enjoying all the wonderful foods the season brings? You'll still slim down, and do wonders for your health.

It's a natural trend to eat lighter during the summer, and you can easily do so without feeling deprived. If you follow the U.S. government's 2005 dietary guidelines of four-and-a-half cups of fruits and vegetables and three servings of fat-free or low-fat dairy each day, you'll be getting plenty of naturally low-cal foods that are high in fiber, calcium, and important nutrients.

"Fiber helps in weight control because it promotes a feeling of satisfaction or satiety," explains Registered Dietitian Cheryl Orlansky, of the Computer Science Corporation. "High-fiber foods, eaten consistently, prevent that rebound effect of feeling full one minute and looking for something else to eat the next. It also helps modulate blood sugars by slowing down the digestion of sugars to prevent a quick surge into the bloodstream."

Much of summer's bounty has extra nutritional benefits you may not be aware of. Fruits and vegetables contain antioxidants and other phytonutrients that may slow aging, protect against cancer and stroke, improve blood pressure, and keep your heart healthy. And just about all are low-calorie, so your waistline stays in check, another big health benefit.

Ready to slim down with summer foods? Start your summer "diet" with these.

Tomatoes and Peppers for Vitamin A, Vitamin C, and Lycopene
These powerhouses of nutrition are members of the fruit family, though thought of mostly as vegetables. Tomatoes and bell peppers of all colors deliver large amounts of vitamins A and C. A medium tomato, for example, is low in carbohydrates and has only has 35 calories but gives you 40% of the vitamin C and 20% of the vitamin A you need for the day.

Tomatoes have other benefits, too. "Consuming a diet rich in tomatoes has been shown to decrease the risk of prostate and other digestive tract cancer," says Emily Abercrombie, RD, LD, a clinical nutritionist at Atlanta's Emory Hospitals. This is because tomatoes and processed tomato products have high levels of a nutrient called lycopene, a powerful antioxidant that gives some fruits and vegetables their color.

Lycopene may prevent as well as treat several types of cancer. Research suggests it also may help prevent the LDL "bad" cholesterol in the bloodstream from being converted to oxidized LDL that can form plaques in arteries and increase the risk of heart attacks.

Peppers have antioxidants too, such as beta carotene, which can help boost the immune system and prevent the cell damage that comes from free radicals, a natural byproduct of our bodies' normal functioning. Studies show damaged cells can lead to a number of diseases, such as cancer and heart disease.

Peppers also have plenty of vitamin C, even more than tomatoes. Just a half cup of the green, yellow, or red varieties have more than 230% of your daily vitamin C requirement. Keep some pepper strips on hand for a tasty calorie-controlled snack. A half cup of fresh peppers has only 20 calories.

Nothing says summer like the colorful array of berries that start showing up in your produce section at the grocery store. Strawberries, raspberries, blueberries, and blackberries satisfy your sweet tooth and are rich in nutritional bonuses, such as vitamin C. Strawberries have the most vitamin C of any member of the berry family.

Andrea Dunn, RD, LD, of The Cleveland Clinic, says, "Berries are rich in a substance called ellagic acid, which acts as an antioxidant, helps the body deactivate specific carcinogens, and slows the reproduction of cancer cells. Berries may also help prevent urinary tract infections."

Abercrombie adds, "Berries are a good source of fiber, which in turn help in lowering cholesterol." She also notes that studies with blueberries show they can help improve memory.

Berries in general are convenient to eat, tasty, and easily eaten by themselves or mixed with yogurt for
smoothies. Their per-serving calorie count can be as low as 45 calories. You can cook them, too, though that tends to break down the antioxidants. A "cool" way to preserve them? Pop them into the freezer, and eat them frozen for a refreshing snack.

Not so long ago, yogurt was considered something only health food junkies ate. Now, it is a dietary staple for many who enjoy the taste, convenience, low calories, and, yes, health benefits.

Yogurt can even help you slim down, according to recent studies showing a low-calorie diet that includes three servings of dairy a day can help promote weight loss. Orlansky says yogurt is very appealing to those wanting to lose weight because of the protein/carbohydrate combination it offers.

"These nutrient combinations can help stave off hunger," she explains, adding that, "Yogurt contains about 30% of the recommended daily value in calcium and should be added to the diet since most American adults are not drinking milk."

Yogurt is made by curdling milk with purified cultures. That means that in addition to protein and calcium, it is high in live active organisms called probiotics. These can boost your immunity, prevent yeast infections, and keep your gastrointestinal tract healthy.

Flavored, plain, or low fat, you can eat yogurt as a snack or as the protein source at a meal. Yogurts make a great dip for fruits and vegetables and a delicious dessert topping instead of ice cream. For the best of smart and tasty eating, combine low-fat yogurt and fresh berries for a summer smoothie.

Protein- and Fiber-Packed Beans
The benefits of beans or legumes are as wide as the varieties available. Peas, lentils, black beans, butter beans, lima beans, garbanzo beans (also called chickpeas) -- and that's a very short list. All are nutrient-rich and great sources of fiber, iron, and protein.

These small, tasty treasures can help you feel full longer, while curbing your appetite for foods that are high in fat. They have little or no fat themselves and are usually inexpensive as well. Most are good raw and can be easily mixed with other foods to add flavor, substance, and color.

"Substituting beans for animal protein in a meal can lower calories, saturated fat, and provide zero cholesterol," says Orlansky. She adds they are "particularly high in soluble fiber, which helps blood cholesterol levels."

Cleveland Clinic dietitian Andrea Dunn also notes that most beans are an excellent source of folate. Adequate amounts of folate may help keep the heart strong and are important for expectant moms, since studies show folate helps reduce certain birth defects in a growing baby.

The calorie count for a 4-ounce serving of beans ranges from about 65 calories for frozen peas to 115 for boiled black-eyed peas. The highest count, with just 160 calories, goes to Borlotti beans.

"Time to tango with the mango," Dunn says of this not-well-known summer treat. Mangoes have been a staple of people's diets in Southeast Asia and India for more than 4,000 years.

Mangoes have some big advantages over other fruits. They contain more fiber than most, which helps you curb your appetite. They are low in calories (about 95 for a medium fruit), fat, and sodium, contain no cholesterol, and have more beta carotene than any other fruit.

"Not only a source of one-fourth your vitamin A for the day, the mango is also a great source of vitamin C," Dunn explains, adding that it provides about 76% of your daily vitamin C needs in just one cup and is a nice alternative to oranges.

Mangoes are also high in carotenoids (like beta carotene) and bioflavanoids. These powerful antioxidants are good for a healthy immune system and help repair the cell damage that can lead to disease, such as cancer.
Potassium is another benefit of eating mangoes, which are loaded with this important mineral. Your body needs potassium to help regulate blood pressure and heartbeat, but many people don't get enough.

Last but Not Least, Wonderful Water
Probably the most important "food" of any diet is water. In fact, it's essential. It may have no nutritional value, but it is a catalyst for a majority of bodily functions, including digestion, metabolism, and cell function.
Water is also key for helping those trying to lose weight. It curbs hunger pains, especially when it's included in foods such as fresh vegetables and fruits.

"Research has shown that water-containing foods like fruits and vegetables and soups are encouraged for weight control because of the water," Orlansky says. "The water increases the volume of the food and lowers the amount of calories." Another reason water helps with weight loss is that if you don't get enough water, your body will try to hold on to what it has so it can continue to operate. This will leave you bloated and the only way to get rid of the excess water is to take in more water.

The adult human body is 60% water and on average, loses about one cup or 8 ounces per day from normal activity. On the upside, a typical daily diet includes about four cups of water in the food you digest. Still, nutritionists advise drinking eight glasses of water daily to keep your body functioning like a well-oiled, or hydrated, machine.

Until we met again in the next issue of Look Great Feel Happy, have a wonderful day in the sun and remember to try out the summer secret diet. Eat plenty of fresh fruits and vegetables to boost your immunity system to get that extra protection agaist the swine flu that's spreading fast now.

Tips for a lean,sexy, physique body

One thing I know about summer is the great weather. It's also the time for beach and lots of fun in the sun. For those of you who wish to go to the beach but worry how you would look like in a bathing suit. I've got the just the article for you to get that lean, sexy, physique. It's an article by Jason Yun on nutrition and exercise to make you look incredible and delicious. Enjoy....

Fitness and nutrition are not rocket science. Although some people make it out to be. There's a lot of misinformation out there that seems to be confusing a lot of people. I'm going to bring it back to the basics and keep it simple.

Here are my top 2 nutrition and exercise tips to look better naked this bathing suit season:

NUTRITION TIPS FOR A LEAN, SEXY, PHYSIQUE:

1. Wake up and eat. Repeat every 3 hours.

The days of eating 3 square meals are gone. They really never should have been. What they did to a person's metabolism and fat burning ability was reduce it to an almost non-existent function. Look, in order to burn fat and burn it all day long you need to eat a minimum of 5 times a day and every 2-4 hours. The more times you eat will actually be more beneficial to you. It's what's known as the Thermic effect of food. You burn calories every time you eat.

Now if you eat junk every 2-4 hours that won't help anything at all. You can't out train bad nutrition. You can go to McDonald's and eat a value menu and pack away 1000 calories in under 10 minutes. You'll spend a lot of hours in the gym trying to burn off 1000 calories!

So what do you want to focus on when you do eat? That leads us into the tip #2:

2. Think fibrous foods and lean proteins when it comes to foods.
When it comes to stubborn body fat the first think you want to reduce is your total carbohydrate intake. So try and think about fiber before anything when consuming carbs. Fibrous carbohydrates have a very high Thermic effect and fill you up a lot better than carbs without fiber in them. So focus on vegetables, fruits, and whole wheat or oats. You also want to cycle your carbohydrate intake down as you progress throughout the day. So the most carbs you would consume would be at breakfast and then you taper them off as you go throughout the day.

You also want to get lean protein. Protein builds lean muscle and muscle is huge when it comes to a fast metabolism. Protein also has the highest Thermic effect over any type of food. So concentrate on lean chicken, turkey, beef, eggs, milk, fish, and game.

EXERCISE TIPS FOR A LEAN, SEXY PHYSIQUE

1. Incorporate full body interval, weight training into your routine.
This is the kind of stuff that gets your metabolism, strength, and fat burning operating at full capacity! No joke! Body part splits are simply a joke and a complete waste of time unless you are a bodybuilder. Whole body routines will get the most out of your workouts in the least amount of time.

And when you add interval training to the mix you'll be burning the fat all day long, and your energy will be skyrocketed. One of the best intervals you can do is a 50-10 5-exercise split. So you basically exercise as hard as you can for 50 seconds and then rest for 10 and then go again with another exercise for 50 more seconds. It's intense. An example would look like this:

Exercise #1: Dumbbell Squat

Exercise #2: Dumbbell Overhead Press

Exercise #3: Dumbbell Stiff-Legged Dead lifts

Exercise #4: Dumbbell Renegade Pushups and Rows

Exercise #5: Squat Thrusts
That circuit is killer! Just make sure to pick a weight that is light enough to get through the circuit, but heavy enough to give a challenge.

2. Change it up!
People that don't like to exercise are not going to exercise if it is boring. And doing the same thing day in and day out for weeks or months or even years on end will get boring pretty quickly. Plus you will stagnate a lot more quickly. The body is very smart and will adapt to something you do over and over again. And if there isn't some kind of change it simply won't be stimulated enough to entice new gains.

A change can be something as small as changing your rest period between sets or rounds. It can be a change in weight, change in reps, change in exercise order, or change in a combination of such.

But I like to change it completely around. Exercises, time, rest, number of sets or rounds, weight, everything. I also like to change the implements. Variety is the key to keeping your body guessing and always growing and getting stronger, faster, better at long and short intervals.

This is basically what bootcamp training is. And why I love it so much. Using equipment like kettlebells, medicine balls, sleds, dumbbells, punching bags, barbells, sandbags, body weight, sledgehammers keeps it interesting. Don't be a mindless zombie in your training. Next time you train find a new exercise to incorporate into your training and do it. New exercises always hit the body in a different way. And different is what the body needs to be challenged, and improve.

Give it a try!

How to Get Six Pack Sexy Abs

I know lots of people would love to get great looking abs. Well defined sculpted abs or a six pack abs for guys. Here's one of my favorite tips to get six pack abs especially for guys out there to try. It's a short article by DietitianJess, from ehow.com


Step 1

Resistance training or weight training, is the key to building lean body mass. If you want get rid of the ab flab, and reveal the muscles buried beneath, you need to incorporate resistance training into your exercise regimen. Muscle burns fat, each extra pound of muscle you put on burns an extra 50 calories per day! Replace five lbs. of fat with 5 lbs. of muscle and you could burn an extra 250 calories everyday just standing there!

Step 2

In addition to resistance training, you must also add a moderate amount of cardio to your weekly workout. Consider alternating one day of resistance training and one day of cardio. Remember, resistance training builds muscle, and continues to burn calories for up to 5 hours after your workout. In numerous studies, resistance training tops cardio for overall fat loss, which is your key to obtaining six-pack abs.

Step 3

Nutrition is another huge factor in your fight for fabulous abs. In order to build muscle you must include adequate protein in your diet. Usually the average of 1 gram of protein per pound of body weight is the standard. After resistance training, it is important to consume protein within 45 minutes. This will ensure that your body burns fat for fuel, and not muscle. There are many myths about how to build great abs out there, but the real truth is; resistance training to build muscle, which burns fat, moderate cardio and adequate nutrition.

However if you're in a rush like most people, here's a simple video of a 6 minute abs workout you can do at home using your sofa or couch. You can do it during the commercial break while watching your tv show.



So till the next issue of Look Great & Feel Happy, try out the workout consistently for that well defined sexy abs. Have a wonderful day.

Hair Essentials

Don't you just envy the girls in the shampoo commercials on the tele. Long silky hair so fine, lustrous and shiny. Well I came across tips for beautiful hair from http://www.merinews.com/ and I want to share it with you. Here it is below :

SPLIT ENDS, which are mainly caused when your hairs cell fail to hold together, are a result of exposure to harsh elements, chemicals or even excessive brushing. The right kind of shampoo will minimise hair damage.

Meanwhile, it is also important to replenish ceramides, which are hairs natural cement, and is responsible for holding the hair cells together. A ceramides enriched shampoo will help repair hair fiber and reduce split ends.

To maintain oily hair

Oily hair always goes with any oily skin. The scalp has a tendency to secrete excess oil, which makes it lank and greasy. It is therefore important to keep the scalp dry. Do not succumb to the temptations of a harsh shampoo, which temporarily restores your hair but harms it in the long run. Using a special shampoo for oily hair is the best, which is gentle enough to be used often. It also essential to rinse the shampoo thoroughly finishing with cold water.

For thin and limp hair

Secondly, do not comb your hair when wet, let it dry naturally and finger comb it. A hair dryer can boost your hair for a while but on a regular basis can prove harmful for your hair. Then, brush your brush straight from your scalp and shake it free.

For dry brittle hair

First check your shampoo! If you are using a harsh, unsuitable shampoo, it will not only dry your hair, it will cause breakage and dry scalp may turn flaky and cause a lot of other problems.

Use an especially mild shampoo made for dry hair. One fortified with essential oils to replace the last nourishment is ideal. A good conditioner also helps soften dry hair. After wash keep your damp hair in a turbaned towel for about 15 minutes. Finger comb it in a gentle massage like movements, this will activate the oil glands in your scalp. Then brush it gently. Oil massages followed by a steamy, hot towel on your head every 15 days will also help get rid of dryness

Thin, limp, hair does have a tendency to fall flat and dead. What you need is a volume booster. For starters choose your shampoo carefully. Ordinary shampoos do not do much for your kind of hair. Look up a shampoo especially for limp hair.

Well I hope you enjoyed that article till we meet again on the next issue of Look Great and Feel Happy. Have a wonderful hair day.

About achieving your Dreams

There is something very special about having a dream and achieving them. It serves as a motivation to push further and improve the quality of our life.

For me it has always been about having my own business and making lots of money. I've yet to achieve both but I am working towards them at my own pace. I have not given up on this idea just yet.

I believe everyone has this feeling too. About what they want to achieve in life. It could be a wonderful job that is not stressful, doing what you enjoy most and passionate about. It could be a special person you have special feelings for. It could be owning your dream car or house.

My nephew's friend who also happens to be my husband former employee, came by the house yesterday and we got to talking. He was telling us how much he was loving his new job as a receptionist in a big and prestigious hotel. Although we were very happy for him, we made it clear that he should have bigger goals in life. You see, this boy is an amazing cook, and we just hated the idea that he would he would waste his talents, being too comfortable in his new job.

We explained to him that he had a lot of potential in him to make a mark of himself in this world. For one, he is honest and hardworking. Two important factors that I felt are important to be succesful in business. We told him if he worked hard and smart, he could even have his own business. It could be a restaurant or a factory or anything he wants.

We told him that as an employee, he'd just earn money enough to feed himself and his family. However as a business owner, not only is he able to make money for himself and his family but for all the other employees working for him and their families too.

To achieve this would require a lot of hardwork, time , money and sacrife, but in return you'll get a satisfaction of achieving something which is priceless in life. A chance to make a differance in your life and in the life of others.

So the next time you felt like giving up on your dreams. Don't. Focus on the outcome of achieving those goals. There is nothing worse than always wondering on what could have been.

Until the next issue of Look Great & Feel Happy. Have a wonderful day.

Tips to prevent Swine flu & Nigella Sativa (black seed)

There are many things happening in the world today. One of it is the recent outbreak of swine flu which has spread from Mexico to USA, UK and other parts of the world. Therefore steps need to be taken in order to prevent contacting the disease. The CDC recommends taking these daily precautions such as :

• Avoid contact with people if u or they are sick.
  
  
• Stay at home — from work, school or other public activities — when you are ill.

• If you are ill with symptoms like fever cough, sore throat, chills, body ache or vomiting and diahearrea in serious cases, seek medical care as soon as possible.
  

• Shield others from your coughs and sneezes by using a tissue.
  
  
• Wash your hands frequently. Keep your hands away from your eyes, nose or mouth.
  
  
• Maintain healthful habits — get ample sleep and exercise, drink lots of fluids to get rid of toxins, eat well and have adequate daily dose of sunshine for your supply of vitamin D which helps boost immunity system.
  

Apart from these, we need also to boost our immunity system. Eat well balanced diet so that the body get all the vitamin, minerals, protien and nutrition it needs to build up its immunity system. Take more foods which contains vitamin c, e, zinc, antioxidants, selenium, garlic, omega 3 fatty acids , all of which helps to boost up the body's immunity system. It's like going to war, you wanna be equipt with all the necessary weapons to defend and attack. In the same way the body needs all the necessary nutrients in order for it to defend it self and function properly.

If possible, eat more health supplements like multivitamins, if you are not able to eat a balanced diet. Personally my favorite supplement is Nigella Sative (black seed). Nigella Sativa increases the immunity system, it is anti-histamine, anti-tumour, anti-bacterial and anti inflammation all in one. It has been used traditionally in the Middle East and  India to treat coughs, athsma, diabetes, colds and flu, high blood pressure, stomach disorder, to dispel worms and parasites from intestinal track and many other ailments. The benefits of black seed can be summarized as follows :

• soothing bronchitis and coughs
• lighten and improves skin condition 
• stimulates menstrual periods
• increases the flow of breast milk
• provides quick burst of energy
• increases sperm count
• calms the nervous system
• encourages hair growth and retards hair fall out
• eliminates harmful toxins from the body

Perhaps that is why The Prophet Muhammad (Peace be Upon Him) said in his divine wisdom about the Black seed

"Use this Black seed, it has a cure for every disease except death". (Sahih Bukhari)

Nigella sativa contains over one hundred valuable nutrients. It contains about 21% protein, 38% carbohydrates and 35% plant fats and oils. The contents are similar to evening primrose oil, but because of its complex composition, it is much stronger. Thymoquinone, Nigellone, and Fixed oils are the active ingredients of black seed . It is also rich in Linoleic acid, Oleic acid, Calcium, Potassium, Iron, Zinc, Magnesium, Selenium, Vitamin A, vitamin B, vitamin B2, Niacin, and Vitamin C.  I find that if I'm sick , when I take nigella sativa , I will recover from my illness much  faster. 

Be careful and take extra precautions to prevent the spread of swine flu. Better be careful than sorry. Until we met again in the next issue of Look Great Feel Happy, have a wonderful day.