Wednesday, May 31, 2017

25 Ways To Save Money Everyday

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Whether it be daily or once in your lifetime, either jot it down in the comments or post to your own blog and I will link to it here. (just let me know in some form) It is always good to take a step back and see what good you ARE doing and where you can do better.

Here are my ways I have saved and continue to save money:

1. Change light bulbs to CFL bulbs to save money

2. Use Heat and Air Conditioning sparingly

3. Using sunlight instead of lights in the house as much as possible

4. Unplug items that aren't in use, especially the tv set at night

5. Keep razorblades dry and clean so that they last longer

6. Write checks for over the amount instead of using an ATM with fees

7. Use plastic containers to store leftover food for eating later 

8. Turn off all lights when not in a room

9. Leave the car at home at least one day out of the week

10. Borrow books/videos from the library instead of buying them

11. Use coupons and check grocery circulars to get the best deals

12. Cook meals at home, cutting back on eating out

13. Take lunch to work

14. Watch movies at home instead of in the theater

15. Wash clothes every 10+ days

16. Wash clothes in cold water to save on heat

17. Every 6-12 months, verify I am getting the best deal on insurance & credit card rates

18. Cut out all subscriptions to magazines

19. Buy foods in bulk or when items are on clearance and save in pantry & freezer

20. Pick up money from the ground and from vending machines, save in a coin jar

21. Round up in check book and place excess in savings at end of the month

22. Go to free events around town - Zoo, art museum, etc.

23. Put raises or bonuses in savings or apply towards debt

24. Do research online for best value for money on medium to large priced items

25. When I go out to eat, make sure I bring half of the food home for a nice lunch for work the next day!

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10 Habits to Develop for Financial Stability and Success

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Just like any goal, getting your finances stable and becoming financially successful requires the development of healthy financial habits. I’ve been researching this topic extensively in the last few years in my quest to eliminate debt, increase my savings and improve financial security for my family. I’ll talk more about these habits individually but wanted to list them in summary (I know, but I’m a compulsive list-maker).
Here they are, in no particular order:
  1. Make savings automagical. This should be your top priority, especially if you don’t have a substantial emergency fund yet. Make it the first bill you pay each payday, by having a set amount automatically transferred from your checking account to your savings (try an online savings account). Don’t even think about this transaction — just make sure it happens, each and every payday.
  2. Control your impulse spending. The biggest problem for many of us. Impulse spending, on eating out and shopping and online purchases, is a big drain on our finances, the biggest budget breaker for many, and a sure way to be in dire financial straits. 
  3. Evaluate your expenses, and live frugally. If you’ve never tracked your expenses, try the One Month Challenge. Then assess how you’re spending your money, and see what you can cut out or reduce. Decide if each expense is absolutely necessary, then eliminate the unnecessary. 
  4. Invest in your future. If you’re young, you probably don’t think about retirement much. But it’s important. Even if you think you can always plan for retirement later, do it now. The growth of your investments over time will be amazing if you start in your 20s. Start by increasing your 401(k) to the maximum of your company’s match, if that’s available to you. After that, the best bet is probably a Roth IRA. Do a little research, but whatever you do, start now!
  5. Keep your family secure. The first step is to save for an emergency fund so that if anything happens, you’ve got the money. If you have a spouse and/or dependents, you should definitely get life insurance and make a will — as soon as possible! Also research other insurance, such as homeowner’s or renter’s insurance.
  6. Eliminate and avoid debt. If you’ve got credit cards, personal loans, or other such debt, you need to start a debt elimination plan. List out your debts and arrange them in order from smallest balance at the top to largest at the bottom. Then focus on the debt at the top, putting as much as you can into it, even if it’s just $40-50 extra (more would be better). When that amount is paid off, celebrate! Then take the total amount you were paying (say $70 minimum payment plus the $50 extra for a total of $120) and add that to the minimum payment of the next largest debt. Continue this process, with your extra amount snowballing as you go along until you pay off all your debts. This could take several years, but it’s a very rewarding process, and very necessary.
  7. Use the envelope system. This is a simple system to keep track of how much money you have for spending. Let’s say you set aside three amounts in your budget each payday — one for gas, one for groceries, one for eating out. Withdraw those amounts on payday, and put them in three separate envelopes. That way, you can easily track how much you have left for each of these expenses, and when you run out of money, you know it immediately. You don’t overspend in these categories. If you regularly run out too fast, you may need to rethink your budget.
  8. Pay bills immediately, or automatically. One good habit is to pay bills as soon as they come in. Also, as much as possible, try to get your bills to be paid through automatic deduction. For those that can’t, use your bank’s online check system to make regular electronic payments. This way, all of your monthly expenses in your budget are taken care of.
  9. Read about personal finances. The more you educate yourself, the better your finances will be.
  10. Look to grow your net worth. Do whatever you can to improve your net worth, either by reducing your debt, increasing your savings, or increasing your income, or all of the above. Look for new ways to make money, or to get paid more for what you do. Over the course of months, if you calculate your net worth each month, you’ll see it grow. And that feels great.
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10 Ways to Simplify Your Budget

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I’m always looking for ways to simplify my finances (I’m weird like that, I know), and recently I’ve been scrutinizing my already-simple budget to make it even simpler. I thought it would be helpful to share some of the ways to make your budget as simple as possible.
The goal is to reduce headaches, eliminate the need for complicated tracking schemes, and reduce the time you spend on your budget and finances to about 15-20 minutes per week. I can’t claim these ideas are original, or that I haven’t discussed them in various places before, but in my experience, they work. They’re straightforward and powerful.
Let’s first look at setting up a budget. If you haven’t done it yet, it’s probably because budgets seem intimidating to you, or they are too much hassle to set up and maintain. Those are both valid points — which is why you should follow this simplified plan if these things apply to you. Now, there’s plenty of fancy software out there for setting up budgets, but I don’t think they’re necessary. A simple spreadsheet will do — and if you can create a SUM formula to add up the total of a column of numbers, you have all the spreadsheet knowledge necessary.
Create a simple spreadsheet for your budget, if you haven’t already, and start by listing your income and your monthly expenses. Estimate, in round numbers, how much you spend on each expense every month. You can adjust later, but it’s better to err on the side of too high a number, rather than putting a low number and breaking your budget.
Now let’s look at ways to create a simple budget:
  1. 60 Percent Solution. There are many ways to structure your budget, but the easiest I’ve found is the 60% solution. Basically, this budget asks you to fit your regular monthly expenses within 60% of your gross income, so that you have room for savings (long-term and short-term), retirement and spending money (“fun money”). These are the things that most often break a budget because most people don’t budget for them. Now, your percentage will vary, but the rates given here are just rough guidelines:
    • 60 percent: Monthly expenses — such as housing, food, utilities, insurance, the Internet, transportation. This is the part most commonly thought of as a budget.
    • 10 percent: Retirement — and if you’re doing it right, this is being automatically deducted from your paycheck for a 401(k) investment.
    • 10 percent: Long-term savings or debt reduction. It’s best to invest this in something such as stocks or an index fund, and this can serve as your emergency fund. But if you are in debt (not including a home mortgage), I would advise that you use this portion of the budget to pay off your debts, and even draw some from the other categories such as retirement to increase this to about 20 percent for now. Once your debts are paid off, you can switch this to long-term savings. You still need to have an emergency fund, but while you’re in debt-reduction mode, you can either create a small, temporary emergency fund out of the money from this category or the next.
    • 10 percent: Short-term savings — this is for periodic expenses, such as auto maintenance or repairs, medical expenses (not including insurance premiums), appliances, home maintenance, birthday and Christmas gifts. For this savings account, be sure to spend the money when you need it — that’s what it’s for. When these expenses come up, you will have the money for them, instead of trying to pull them from other budget categories.
    • 10 percent: Fun money — you can spend this on eating out, movies, comic books — whatever you want. Guilt free.
  2. Fewer categories. A lot of budget software asks you to fill in a million categories and subcategories. Those can be useful if you want to track all that stuff, but I don’t. I recommend simplifying: just use broad categories like food and gas and spending and utilities. Use what works.
  3. Pay bills online. As much as possible, pay your bills online. These would be most of the bills in the first category above — utilities, rent or mortgage, cell phone, the Internet, etc. If you can’t pay electronically, have your bank send out a check to the vendor. Make these payments automatic, so you don’t need to worry about them.
  4. Automatic savings. Make your savings automatic as well. Every time your paycheck is deducted, have a scheduled transaction transfer a set amount from checking to savings. Use a high-yield online savings account such as Emigrant Direct, HBSD, or ING Direct.
  5. Cash. For everything else, use cash. If you’re doing automatic bill payments and savings deductions, the only things you’ll likely need cash for are gas, groceries and fun money. Withdraw these amounts in cash twice a month, rather than using checks or credit cards. The reason is that it’s simpler — with cash, you don’t need to worry about overspending, or tracking how much is left in that category. You can see how much is left. Leave the credit cards for when you absolutely need them — traveling, for example.
  6. Envelopes. If you use cash for three categories, for example, use three containers. This is an old system, but I use it because it works. I have an envelope for groceries, gas and fun money. If I’m going grocery shopping, I bring the groceries envelope. I know how much is left in the pocket before I go grocery shopping. I spend the cash for groceries and then can easily see how much is left now. Simple, and no tracking necessary. When the money is gone, you’ve spent your budgeted amount. If necessary, you could transfer cash from one envelope to another, and there’s no need to adjust your budget.
  7. 15-20 minutes a week. Now, the budget and spending plan I’ve outlined above is relatively straightforward and headache-free — but you shouldn’t assume that it doesn’t need any maintenance. You should devote 15-20 minutes a week to ensuring that your finances are in order. Just this little amount of time each week will greatly simplify your financial life, reduce headaches, and prevent any messes from occurring later. Set a day and time when you take a look at your finances each week. Set aside 30 minutes, just to be safe. Now take 5-10 minutes to enter your transactions into your financial software (I use MS Money because it came with my computer, but a spreadsheet or other commercial software will do fine). If you’re following the plan above, all you’ll need to do is go online, look at your bank account, and enter your deposits, bills paid, ATM withdrawals (only do this twice a month!), and any other fees. It shouldn’t take long. Now spend another 5-10 minutes to review your budget and make sure that all bills have been paid that should be paid. If not, pay them. It’s that simple. You’re done. Now go back to reading your blogs.
  8. Fewer accounts. Some people have complicated systems set up with lots of different accounts. I say simplify. You don’t want to be checking a million different accounts. You should have one checking account and one or two savings accounts (one for an emergency fund and one for periodic expenses). You could have a bunch of investment accounts if you want, but I’ve found it simpler to just have one. I lose diversity, but my fund is already pretty diversified.
  9. Dump credit cards. Multiple credit cards are also a headache. Simplify by just having one. Or do what I do — have none. This will draw the usual outraged or preachy reaction from those who really love their credit cards, but I don’t care. I don’t like credit cards. Call me old fashioned. They charge high interest, and they’re potentially dangerous (if you run up a large bill and an expense comes up that you need to pay for which means you can’t pay your credit card bill on time, you now are stuck with high-interest credit card debt). Use a debit card if you need to.
  10. Pay all bills at the same time. It often just takes a simple call to get a vendor or creditor to change the due date on your bills. If you can get all your bills to be due on, let’s say, the 10th of the month, you can do all your bill paying at once. For some people, this will mean they will need to do a bit of scrimping to get ahead enough so that they can afford to make all their month’s payments at the beginning of the month, but it’s worth it. You can pay all your bills and be done with it.
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Tuesday, May 23, 2017

How to Always Find and Get a Cheap Flight and Hotel

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Airlines and hotels often give promotional offer as a business strategy. Anyone can take advantage of those cheap flights and hotels. Also, this will help them to become a real traveler in both national and international field.  

Become a real hunter of the best rates when traveling the world. 

How to Always Find and Get a Cheap Flight and Hotel
When traveling, getting the best prices has a bit of art and science. We've put together some of the most valuable secrets for you to become a fare hunter.

How to Book the Cheapest Flight Possible to Anywhere

Search all airlines. 

Do not stay with the acquaintances, find out which are the airlines that travel to your destination - including the small and the low cost, often these have the best rates.

Direct booking with the airline. 

Sites like Skyscanner, Cheapflights, Agoda, and TripAdvisor are great for finding cheap flights and comparing prices. All of those websites will find cheapest flights available to your destination. Also, you will be able to compare price one to another. 

  • A gold tip: once you have found a cheap flight, make the reservation directly with the airline as these sites charge a commission.

Avoid the weekends. 

Every expert traveler knows that plane tickets are more expensive from Friday to Sunday, so you should always try to travel during the week.

Buy at the right time. 

Those who know say that the best day to buy tickets is Tuesday and the best time is eight weeks before the trip. But all this have an exception. You may have emergency reason to go somewhere immediately. This may affect your pocket, the airline often takes extended fare for emergency tickets. 

Travel as light as possible. 

Airlines charge for documenting heavy luggage and exceeding the allowable baggage allowance. Try to carry only the essentials and spend less.

How to get cheap hotel

Travel in low season. The advantages of traveling in low season are no secret and are the first step to getting the best rates for lodging.

Call the hotel directly. 

As in the subject of the flights, it is best to eliminate the intermediary. Communicate with the hotel you want to reach and, as you are in ...

Ask for promotions. 

They will not always tell you about the promotions - of course, they want to sell more. But you can ask about special rates and discounts.

Uses rewards programs. 

Programs like City Prizes allow you to accumulate points and get preferential rates, use them!

How to pay less at tourist attractions

Purchase packages and tourist cards. 

The New York Pass has become famous for making it possible to enjoy different attractions for a reasonable price. Most destinations have packages and similar instruments that you should check in advance.

Know what travelers say. 

Do not fall for tourist traps! Check what other travelers think about the attractions that interest you and decide based on it. Thus, you will only pay for what is actually worth.

Instead of spending your money crazy, follow these tips and become a skilled fare hunter. You will travel like a boss!
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Monday, May 22, 2017

How to Lose Belly Fat Fast For Women (Living at Home)

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Abdominal fat is often the hardest type of fat to eliminate, especially for women. But there are several ways to focus on belly fat and build a flat, toned and lean stomach. Please note, you can not make your stomach flat overnight. It takes a few days to months depending on your desire and lifestyle.

How to Lose Belly Fat Fast For Women (Living at Home)
The exercise routine is essential to burn fat. Combine aerobic exercise, calisthenics, and weight training to make significant changes quickly. It is also necessary to commit to a healthy and nutritious diet so that not only burn fat, but also avoid it.
Read: Surprising ways to lose belly fat

Aerobic Exercise

Perform at least 30 minutes of aerobic exercise each day. This type of exercise is one of the most efficient ways to burn fat quickly because it raises the heart rate to help a maximum calorie burn. Running, in particular, can burn from 500 to over 1,000 calories per hour. As you develop strength and stamina, you increase the speed and intensity of the race to promote greater calorie burning. Also try cycling, swimming or kickboxing to give you a variety to the workout.

Situps and pushups to lose weight

Do minimum five sets of 20 or more situps and pushups after daily aerobic exercise. These two exercises strengthen your abdominal rectum, transverse abdominal, external and internal obliques. Push-ups strengthen the middle part of your body, such as the muscles of your tummy and back. As you reduce fat, these exercises will help to reveal a defined stomach.

Weight lifting for weight loss female

Train with weight at least 30 minutes after aerobic exercise. Weight-bearing exercise generates lean muscle mass, which allows your body to burn fat and calories more efficiently. Also, resistance exercises help improve strength, allowing you to perform better in aerobic exercises.

Burn calories

Consume fewer calories than you burn to support weight loss. You should burn about 3,500 calories of what you consume to lose 1 pound (453 grams) of fat. Your diet must be rich in fruits, vegetables, lean proteins and whole grains, but low in fat. Limit intake of high sugar or caffeine beverages and drink at least 64 ounces (1.8 liters) of water daily to keep yourself hydrated.

How to burn calories?

Exercise each day vigorously. Accelerate your heart bit rate for an extended period of time by doing aerobic routines like dancing with fast music, running up and down stairs, jumping rope, doing dynamic yoga stretches, jogging on a runner or doing calisthenics. If you exercise vigorously for 300 minutes a week, you can lose 2 to 3 pounds of body fat per month.

How to lose belly fat at home

Being overweight in the middle section is more than just an aesthetic problem. Studies show that the subcutaneous fat, or fat you see around your abdomen, covers the most dangerous visceral fat, which surrounds your organs. This type of abdominal fat affects your cardiovascular health, exposes you to the risk of developing various diseases and slows down your metabolism. Although you can not focus on abdominal fat with exercise and diet, you can gradually decrease your body fat percentage wherever you store it. Follow an exercise program and flexible diet at home to lose belly fat fast.

Change in your meal

Change sweets, junk food, and foods rich in saturated and trans fats by fresh and unprocessed foods. Removing tempting snacks and processed foods from your kitchen make it easier to follow a healthy diet plan. If you reduce 500 calories a day from your intake, you're on your way to losing 4 pounds per month.

Include healthy diet

Eat citrus fruits, salads with light dressings, berries, apples, pears, vegetables, legumes and whole grains without sugar. These foods contain high quality soluble and insoluble fiber, which fills you up and provides you with essential ingredients without adding excess calories, fat or sugar to your diet. They also regulate digestion, so you will experience less stomach swelling.

Exercise to lose belly fat

Add activity to your daily life. Load boxes or suitcases one at a time down the stairs. Do squats and stretches while cleaning the house. Dance during commercial breaks while watching TV. Play hide-and-seek with your kids around the house or walk in the room while you cook, wash dishes and talk on the phone.

Best exercise to get flat tummy

Do calisthenics and stretches to develop your muscles using your body weight as resistance. Pushups, pull-ups, sun salutation, squats, lunges, and triceps dips add muscle tissue that will replace excess fat. This change in the composition of your body raises your basal metabolic rate, so you burn more calories, even at rest.

Tips on how to lose belly fat for Men and Women

  1. Keep track of your progress in a notebook for improving your chance to get a flat stomach. Write down your daily training regimen to help monitor your success and stay motivated.
  2. Stretch properly before beginning any form of physical activity to prevent injury.
  3. Avoid carbonated sweet drinks, which add empty calories and contribute to abdominal swelling.
If you know ways to get a skinny stomach fast please let us know it. I'd like to learn from you. 
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Wednesday, May 17, 2017

Healthy Eating for a Healthy Weight

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A healthy lifestyle involves many decisions. One of them is the choice of a diet or a balanced diet plan. So how do you choose a healthy eating plan? First, define what a healthy diet plan is.

According to the Dietary Guidelines for Americans, a healthy eating plan takes into account the following:

  • Emphasizes the importance of fruits, vegetables, whole grains, milk and non-fat or low-fat dairy products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Contains little amount of saturated fats, trans fat cholesterol, salt (sodium) and additional sugars
  • It stays within your daily calorie needs

Healthy Eating for a Healthy Weight
Eat healthily and enjoy your meals!

A healthy eating plan for maintaining healthy weight includes a variety of foods that you may not have considered. If "healthy eating" makes you think of foods you can not eat, try to focus your attention on all the new foods you can eat:

  • Fresh fruits: Do not think only of apples and bananas. Those are excellent choices but try some "exotic" fruits as well. How about a mango? Or a juicy pineapple or a kiwi! When it is not the season of your favorite fresh fruit, you can try the frozen, canned or dried versions of the fresh fruits you like. One caveat about canned fruits is that they may contain additional sugars or syrups. Be sure to choose the fruit varieties that are packaged in water or in your own juice.
  • Fresh Vegetables: Try something new. You may find that you like grilled or steamed vegetables seasoned with herbs that you have not tried, such as rosemary. You can soften the vegetables in a nonstick skillet with a little spray oil. Or try frozen or canned vegetables to prepare a quick accompaniment, just need to microwave and heat up. When you try canned vegetables, seek for those that come without extra salt, without butter or cream sauces. Commit to go to the vegetable section and try one new vegetable per week.
  • Calcium-rich foods: You might automatically think of a glass of low-fat or fat-free milk when someone says you should "eat more dairy products." But what about low-fat and fat-free yogurts that do not contain additional sugars? These come in a wide variety of flavors & can be an excellent alternative choice for desserts for those who like sweet.
  • The newer version of an old acquaintance: if your favorite recipe comes with fried fish or breaded chicken, try baking them or grilling them for healthier variations. You may even be able to try a recipe that carries dry beans instead of high-fat meat. Ask your acquaintances or search the internet for less calorie-containing recipes, you may be surprised to find you have a new favorite dish!
Also read: How To Stop Overeating And Having a Healthy Weight

Take a look at these healthy eating plans and see what you can eat!

  • Plan of feeding of Plan Pyramid is based on the likely number of calories your body needs according to your height, weight, age, sex, and activity level. The plan gives you the amounts you should eat daily from different food groups, to meet the calorie target to consume.

No matter which of these diet plans you choose, you'll find healthy food recommendations that you can enjoy.

Do you have to give up your favorite comforting food?

Do not! Healthy eating is based on balance. You can enjoy your favourite foods even if they are high in calories, fats or additional sugars. The key is to eat them only from time to time and balance them with healthier foods and more physical activity. 

Some general tips on comforting foods:

  1. Eat them less often. If you usually consume these foods every day, reduce the frequency to once a week or once a month. That way, you will reduce the calories you eat by not consuming food so often.
  2. Eat smaller portions. If your favorite high-calorie food is a chocolate bar in the evening, consume one of smaller size or only half a bar. But be careful. This process works well for some people, but others may find it tempting to have their favorite food available, even in smaller quantities.
  3. Try a less calorie version. Use low-calorie ingredients or prepare in a different way. For example, if the macaroni and cheese recipe you use carries whole milk, butter, and natural fat cheese, try to make it with nonfat milk, less butter, low-fat cream cheese, fresh spinach, and tomatoes. Just remember that you should not increase the size of your portions. 

The important thing is that you can find a way to include almost all foods in your healthy eating plan and still lose weight or maintain a healthy weight. 

Also read: 
12 Best Spices to Lose Weight Fast
11 Surprising Tips to Lose Belly Fat Naturally

The key is to be consistent and always take healthy choices in your diet. If you always choose healthy foods, over time you can have better-eating habits. By thinking more positively and concentrating on the foods you can eat, you will help yourself to establish healthy eating habits.
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Tuesday, May 16, 2017

10 Keys to Happiness and Success in Life

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To achieve happiness as an entrepreneur, look for a balance between following your passion, connecting with others and being authentic.

Without balance, happiness is elusive. I learned it the hard way. As an entrepreneur, I have had the fortune to achieve financial success, but this has little connection with true happiness. The novelist and poetess Maya Angelou once said, "Do not make money your goal. Rather, pursue the things you love to do and do them so well that people can not take their eyes off you. " In other words, let passion dictate the 86.400 seconds of your day. You can not control the result, only the process.

10 Keys to Happiness and Success in Life
Here are 10 rules I learned about how to achieve happiness by being an entrepreneur:

1. Unplug

The online world connects us in incredible ways, but there is also much to say in reality. You must learn to let go; Stay away from your cell phone and your laptop to spend quality time with the people you care about. At the end of the day, they are the only definition of what is real. Time is our greatest virtue; Appreciate these real moments.

2. Do not stop learning

I left school at age 16, but I never stopped learning. Feeding the brain is a solid component to achieving happiness. Never sleep on your laurels. Always look for ways to give more than what is expected of you. Challenge yourself. Open your mind and remember: There is nothing you can not do. When others see obstacles, look for opportunities. Dream big.

3. Be kind

I have seen several times a print in vehicles that says "practice random acts of kindness." There is some truth in this lesson, as long as it comes from the heart. It reminds you of the blessings you have and why you should be grateful for them, even the things you take for granted. It also allows you to contribute to something bigger than yourself. Whatever you believe in (God, a greater power, the law of attraction or karma), this should drive your success.

4. Do not over think things

It's okay not to know all the answers. The answers will come to you when you least expect them. We are complicated creatures. But try not to overanalyze everything. Remember that time heals many things; So give yourself time. Remember: life goes on.

5. Be grateful for what you have

The only person in charge of your happiness is you. You do not own all the problems in the world, so neither count your blessings nor your problems. Be grateful. It does not matter if the glass is half full or half empty; The only thing that matters is that you have the glass and you are responsible for filling it. In the other hand, do not compare your life with that of others or judge them. And when things go wrong, take a deep breath and remember your greater purpose. This purpose should not be defined by what you want to achieve, but by what you want to live to achieve happiness.

6. Relationships are everything in life

You can always improve your connection with your loved ones. They teach us how to be better people, and how to become a better version of ourselves. But they are also our top fans during the best moments and the biggest support in the most difficult.

7. Make peace with your past

Do not let your past affect your present. Accept your mistakes and take care of them. At the end of the day, every decision you make is your responsibility. No one wins when you start looking for someone to blame, so stop looking and move on. Forward movement is the key. You will have bad days and failures. But the important thing is that you stand up again. That is the main secret of life: When you fall, you must get up.

8. Stop worrying about what others think of you.

Live in such a way that if someone speaks poorly of you, nobody can believe it. Do not succumb to the world in which you always consume yourself wondering what other people think of you. The important thing is what you think of yourself and if you are projecting a life that you can be proud of.

9. Do not hold resentments

We all meet people who test us, who disappoint us and only use us. But revenge is useless. In the end, we are all characters from a very complex universe. So do not complicate it further by letting revenge devour your day. If you forgive, you learn, and you move forward.

10. Be Authentic

Many people try to pretend who they really are. But finally, it's about who you're inner 'I' is and how you contribute to society. Always surround yourself with people who want you to succeed. Stay away from people who expect you to fail. Authenticity is hard to reach, but when you find it, hold on to it.
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Saturday, May 13, 2017

An Hour of Running May Add 7 Hours to Your Life

By With No comments:
Walking and running is the greatest workout to lose weight. This also has a significant impact on longevity. Comparing with non-runners, people lived longer than who don't go for a jog. It is clearly visible that running can extend your lifetime. 

This is how long your life lasts for every 60 minutes running

A new study with 55,000 participants gives the formula that links 'running' and longevity.
It is the best investment, and does not come in small print: it does not matter if it only runs sporadically or at a low rate. The hours you spend jogging on the asphalt or gymnastic tape will add (multiplied by seven) to your life expectancy. Although it sounds like an athletic guru's mantra.

An Hour of Running May Add 7 Hours to Your Life
The data do not come out of nowhere. If a regular runner trains two hours a week (based on previous research by the Cooper Institute in Dallas [USA]), And does it for 40 years, in total will have spent about six months running. 
Thanks to this exercise, and according to the researchers, their life expectancy could increase to 3.2 years. 
What the actual sum: 1 hour of running exercise = 7 more hours of life.

But don't think that formula will achieve immortality since these amounts are "not infinite.," says Duck-Chul Lee, a professor at Iowa State University (USA) and co-author of the study. 

Regardless of the hours you spend jogging, the increase in life you have observed does not exceed 3 years. However, researchers in Dallas have reported that the risk of premature death declines by 40% in regular runners and that those who start practicing this sport can reduce heart attacks by 25%.

And what about the rest of sports? They also have benefits, but they are not as accused. Walking, cycling or other activities less intense than running can reduce the risk of premature death by 12%. 
All these data are associated, that is, they show that runners tend to live longer, but this does not imply that this exercise is the direct cause of increased longevity. 

Athletes tend to have a healthy lifestyle, with no significant excess weight and steady blood pressure, and this plays a critical role in small premature mortality, Dr. Lee concludes. Even so, it may be time to take the calculator out of your mobile and start making numbers.

What is better walking or running?

Although going for a walk or run is a good exercise with many benefits, but I prefer to run when it comes to losing weight. But if anyone can't run, it's ok to have a walk. After repeatedly telling the benefits of walking, we face the ultimate question: is it more beneficial than jogging?

Determining whether running is better than walking, or if walking is better than running, is an issue that has uncovered scientists for several years. Or, at least, he did it so far: walking is as good and healthy as running.

A six-year study at the Lawrence Berkeley National Laboratory in Berkeley, California, revealed that running helps to lose weight faster than walking, but that both activities are healthy equally because it does not depend on the intensity of the exercise but how many Calories burn during it. That is, the study was based primarily on distance rather than on time.

Paul T. Williams, a Berkeley investigator, estimates that "a person would need to walk about seven miles at a fast pace to get the same amount of exercise as running five kilometers. It would take twice as long, about an hour and fifteen minutes instead of 38 minutes. " When this happens, the reduction in risk of high blood pressure, high cholesterol and diabetes is almost equal to the decrease in risk you have running.

The study, described in The New York Times, was made about a universe of 15,237 people walking and 33,215 people who choose to run as a method to be in shape. At the time of starting the study, each participant set their weight, waist measurement, what type of diet they took and what mileage they did each week walking or running.

As time passed, studies showed that those who ran maintained their body better than those who walked. One of the reasons for this effect is the incidence of both exercises on a person's appetite, demonstrated in a study by the University of Wyoming.

This study was performed on 19 women and consisted of different activities during two occasions: in the first, the group ran or walked for an hour; In the second, the group rested for an hour. After each activity, the volunteers had at their disposal a table with food and were told to eat everything they wanted.

In the end, it was revealed that women walking ate 50 calories more than those who burned walking, while those who ran consumed 200 calories less than those burned with exercise. This is because, after exercise, runners have high levels of a hormone called peptide YY, known to suppress appetite. Instead, those who walked did not raise the levels of this hormone, so their taste remained.

Finally, Berkeley researchers found that people who ran decreased the risk of 

  1. High cholesterol by 4.3 percent;
  2. High blood pressure by 4.2 percent;
  3. Diabetes by 12.1 percent;
  4. Coronary problems by 4.5 percent. 
Walking people, on the other hand, lowered their risk of having 

  1. High blood pressure by 7.2 percent; 
  2. Diabetes by 12.3 percent; 
  3. High cholesterol by 7 percent; 
  4. Coronary problems by 9.3 percent.

What is better walking or running?

That is, running and walking are healthy almost equally. Running implies, perhaps, more effort than walking, but it requires less time and walking is more accessible, even if it requires a little more time. It all depends on what our possibilities, times and tastes are.
What do you choose: running or walking? If you want to lose weight or reduce belly fat, read this one
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Friday, May 12, 2017

Four Best Vitamins For Beautiful Skin

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Vitamin B-Complex is called beauty vitamin. Choose you foods to make sure that you have necessary vitamin supplements. Get enough vitamin A, B, C, D, Zinc, and Inositol to keep your skin beautiful while you can have a good health condition.

We reveal the vitamins that make a big difference in your beauty routine. You will transform yourself by consuming them!

Four Best Vitamins For Beautiful Skin
The vitamins are one of the primary sources of energy, health, and beauty. So that you manage to give a full twist to the way you consume them, we tell you what vitamins will help you increase your beauty in a matter of weeks!

Vitamin A

This vitamin helps to improve your eyesight, the appearance of your teeth and, above all, the constant moisturizing of the skin. Vitamin A manages to make nails and hair grow healthy.

Foods that contain vitamin A: Milk, carrot, spinach, broccoli, squash, lettuce and oranges.
Get a fool list of this food here.

Vitamin B

The vitamin B will help speed up metabolism and give you the energy needed to achieve your goals every day.

Where do I find it? Wheat germ, spirulina, salmon and egg yolk.

Vitamin C

With this vitamin, say goodbye to wrinkles! It manages to make you look radiant and manages to keep your body free of disease for longer.

What food contains vitamin C? Pineapple, grapefruit, papaya, strawberries, tomatoes and red/green peppers.

Vitamin D

Together with this vitamin, you can combat one of the major diseases that older women face: osteoporosis, as it manages to cause calcium to be absorbed correctly.
What food contains vitamin D? Eat fish and seafood.

10 Beauty Vitamin Supplements

Remember that there are dietary supplements that manage to have all these vitamins in a pill. For your body to feel the benefits of them, you should go to a specialist who prescribes the correct dose of vitamins to increase your beauty and look healthy and radiant for much longer.

Lower the numbers on the scale with vitamin B

You've been with nutritionists, coaches, and doctors all year, and you've still not been able to lose weight.

Have not you thought that maybe you need some vitamin B? Yes, strange as it may seem the lack of one of these compounds may be what is preventing you from eliminating those extra pounds.

Four Best Vitamins For Beautiful Skin
For those who do not know, vitamin B, in addition to providing a significant number of benefits in our health, helps to carry out an effective weight loss plan. Why? Because it maintains and accelerates the metabolism. Know the different types of vitamin B that will help you for excess weight.

  • B1 This is ideal for sugar metabolism. What do we mean? It helps transform carbohydrates into glucose, which passes over our body as energy Find it in nuts and fish.
  • B3 Beyond intervening in the process of carbohydrates and controlling cholesterol, it assists the production of thyroid hormones, hormones that play a crucial role in the release of fats. Peanuts and eggs have it.
  • B5 It intervenes in the correct metabolization of the immediate principles of fats, proteins, and carbohydrates, i.e., without it not the complicated system that transforms food into energy. Locate it in salmon, peppers, celery and brown rice.

Vitamin B

B6 Essential for the proper functioning of sugars, fats, and proteins in the body, in addition to its help in the thyroid hormones. Bananas, avocado, and legumes will provide it.
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Monday, May 8, 2017

How To Stop Overeating And Having a Healthy Weight

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Stopping overeating can be tough. But it's critical to maintain a healthy meal at home if you want to have control calories and reduce fat. This will help you to lose weight fast and have a healthy weight. 

Humans have an instinctive fear of starvation, and overeating is something that many people tend to do on a daily basis. People often overeat when they are stressed, when they are anxious, or merely because they eat very fast and this doesn't give their digestive system time to send signals to the brain that is full. 

How to stop overeating and having a healthy weight
The appetite is the desire that each person has when eating food and is regulated by the hunger center. This center is stimulated, and the sensation of taste appears. The stimulus reaches the center of satiety and desire for appetite stops. If you are a person who doesn't stop overeating, then we are going to give you some tips so that you can reverse this situation and you can stop overeating.

4 Tips to Stop Overeating

It is a good idea to use the hunger scale

Before you can control hunger, it is important that you can learn to recognize the physical signals that indicate a real need for food. Before eating it is important that you use a hunger scale that will help you determine your real food needs.
The scale of hunger that we propose to you is:

  • The death of desire: when you have an empty feeling uncomfortable and may be accompanied by numbness or nervousness caused by low blood sugar due to lack of food.
  • Hungry: when your next meal is on your mind. If you don't eat within an hour, you enter dangerous territory.
  • Moderately Hungry: When your stomach may be growling, and you are planning how you will end that feeling of hunger. This is the best time to eat.
  • Satisfied: when you're satiated, but you're not full, and you're not hungry either. You are relaxed and comfortable, and you can wait for the next meal.
  • Full: when your belly feels slightly swollen, and the food doesn't taste as good as it did in the first few bites.
  • Filling: When you feel uncomfortable and could even have mild stomach stinging from the stomach acids crawling back into your esophagus.

It is important to eat every 4 hours

If you still can not tell what real hunger you feel, it's a good idea to set your watch and eat every four hours. Moderate or complete hunger is more likely to arrive 4 to 5 hours after a balanced meal. Waiting too long to can send your brain an emergency signal to get energy and the will to make healthy choices falls. Eating regularly keeps your blood sugar and energy stable, which prevents you from feeling an extreme need to consume any unhealthy food.

It is important to have nutritious breakfast

It's essential to eat breakfast every day. It is a good idea to prepare breakfast before bedtime by cutting a fruit and handing out some yogurt. The breakfast habit will help you improve what you eat during the day. A good breakfast will give us the energy to start the day and to follow it with energy as well. You can choose oats with red berries, Greek yogurt, waffles with fruit and butter, or milk and fruit smoothie.

It's an excellent idea to consume foods high in water

Solid foods that are high in the liquid can help suppress hunger. When we eat foods with high water content like fruits and vegetables, we get larger portions for fewer calories. It's a good idea to start eating a salad, you should choose fresh fruit, and vegetables.

Don't forget to leave your comment…
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This Simple Test Using a SPOON Will Tell If You Are Sleeping Enough

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Getting enough sleep could be the key to success. How to determine if you are getting enough sleep? This simple DIY test at home will let you know if you are having threats of sleep. 

It has all happened to us: we are at work or in class when, suddenly, we are invaded by a great desire to sleep. In these cases, a desk or even a meeting room become perfect places to close your eyes for a while. However, while some think that this is simply a sign that another coffee is needed, it may also indicate a potentially much more serious problem: sleep deficit.

This Simple Test Using a SPOON Will Tell If You Are Sleeping Enough
The amount of sleep humans need varies according to their age. Adults, for example, generally need between 7 and 9 hours of sleep a day, while adolescents between 14 and 17 years require between 8 and 10 hours. Respecting these hours of sleep is crucial. However, as many of us can guess, what is recommended is not always possible.

Usually, because of our pace of life, we don't pay much attention to whether or not we are getting enough sleep. But what happens if a person does not get enough sleep? As the repercussions on your health are a serious issue: lack of sleep can cause fatigue, affect performance, impair physical and mental health, among other troubling effects.

Faced with such risks, the important thing is to detect if our hours of sleep are adequate. There is a simple home test to confirm whether you are getting enough sleep or not. 
It is called the Sleep Onset Latency Test and was designed by Professor Nathaniel Kleitman of the University of Chicago, responsible for discovering the REM process.

You will need the following materials: a spoon and a metal tray. Just follow these steps:

  • The test can be done early in the afternoon. First, pick up the materials and go to a dark, silent room. Make sure there is a watch nearby that you can watch.
  • Then, place the metal tray next to the bed and lie down. You must keep the spoon in your hand. Now, put your arm with the spoon next to the bed just in the tray.
  • Look what time the watch has and wait until you fall asleep. When you fall asleep, the spoon will fall out of your hand, and the sound will wake you up. When you wake up, look at the clock again and find out how long it has taken you to sleep.

Of course, although the above test is creative, you can also check with a simple clock and an alarm. The purpose of trials like these is to find out how long it takes you to fall asleep. The results, below, indicate if you are getting enough sleep.

  1. 5 minutes: If you fall asleep within 5 minutes, you may suffer from severe sleep deprivation.
  2. 10 minutes: On the other hand, if you fall asleep within a 10 minute period it means that you have a moderate sleep deficit.
  3. 15 minutes: If it takes 15 minutes or more to fall asleep, don't worry. You're getting enough sleep.

What to do after?

For those who have discovered that they are not sleeping enough, there are steps they can take to get them started. Here are tips to help you sleep better. Always try to sleep & wake up at the same time, even on weekends. If it's tough for you to fall asleep and take naps during the day, stop doing so.

On the other hand, exercise also helps to promote healthy sleep. According to the Foundation, intensive training is the best, but also a little activity can help you. Another tactic is to perform a relaxing activity before going to sleep, as well as avoid the devices since the light emitted by the screens activates the brain.

Now if you take these tips you still detect sleep deficit, don't hesitate to consult your doctor.
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Tuesday, May 2, 2017

Walking... A Step In The Right Direction To Lose Weight

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Overweight or obesity increases the risk of heart disease, stroke, type 2 diabetes, liver steatosis (fatty liver or adipose liver) and kidney disease. Doing excercise can help you to loss weight and reduce risk of these disease. 

Walking... A Step In The Right Direction To Lose Weight
If you are struggling with excess weight, it is possible for a healthy eating plan and periodic physical activity to help you lose weight and stay fit in the long run.

How much time should i walk to lose weight?

Target 30 minutes a day! Experts recommend at least 150 minutes a week of moderate physical activity. Divide those minutes during the week as your schedule allows. Check the chart for tips on how to start walking on a regular basis and slowly start increasing walking time.

Walk safely

Keep your safety in mind when planning where and when you are going to walk.

  • If you walk in the middle of the night, at sunset, or at night, put on a vest that reflects light or wears brightly colored clothing.
  • Walk with a group if possible, and carry identification, and a means of communicating with someone if you need help.
  • Tell your family and friends the time and route of your walk.
  • Do not wear jewelry. This can attract thieves.
  • Keep the volume down if you wear hearing aids. That way, you can hear the traffic and other noises around you.
  • Be aware of the people and things around you.
Walking can reduce belly fat enough for you.

A correct step

Walking correctly is critical.

  • Walk with chin up and shoulders slightly back.
  • Let the heel of the foot touch the floor first, then let your weight follow the forward movement.
  • Walk with your toes pointing forward.
  • Move your arms naturally when walking.

Try to walk daily. If you walk less than three times a week, allow more than two weeks before increasing the pace and frequency of your walk.

Walk for your health

Walking is one of the easiest ways to do physical activity. This pamphlet gives you general tips on how to start walking in a regular way to improve health.

Walking is not expensive, and you can do it almost anywhere and at any time. You may walk:

  1. Help you burn more calories.
  2. Lower your risk of developing high blood pressure, heart disease, and type 2 diabetes.
  3. It gives you a chance to have a social life and be active with friends and family.

Find out before you go for a walk

Answer the following questions before you start walking as part of your routine.

  • Has your health care provider told you that you have problems with your heart, diabetes, or asthma?
  • When you have moderate to intense physical activity, do you feel pain in the chest, neck, or arm? This type of activity accelerates your breathing and your heartbeat.
  • Do you sometimes feel like you are going to faint or feel dizzy?
  • Do you feel completely out of breath after having had physical activity?
  • Has your health care provider told you that you have arthritis?
  • Are you over fifty and not accustomed to any moderate physical activity?
  • Do you smoke?
  • Do you have any health problems or physical reasons not mentioned here that prevent you from starting a walking program?

If you answered "yes" to any of these questions, check with your health care provider before starting a walking program.

Start walking today

Find a space in your busy schedule to follow a walking program that works for you. Keep in mind the following points:

  • Choose a safe place to walk. Ask a member of your family, a friend or a neighbor to walk with you. Get motivated and support each other to walk regularly, even if one of them has a different fitness level or walks to another pace.
  • Wear shoes that have adequate arch support, a sound cue, and flexible but thick soles. The shoes will cushion your feet and absorb the impact. Before buying new shoes, walk with them in the store.
  • Wear clothes that keep you dry and comfortable. Use sweat-impregnated fabrics that will sweat away from your skin.
  • Walk fast enough to increase your heart rate while still being able to speak without pain, concentrate and breathe effortlessly.
  • Slightly extend extensions after preheating and after your body cools again.
  • Divide your walk during the week. Try to walk at least three days a week if you can not walk daily. Add a few minutes each week.
  • To avoid joints and sore or shrunken muscles, begin your exercise routine slowly. Over the course of several weeks, start walking faster, increase distance and longer walks.
  • Keep your progress documented with a journal or record of the times you walk. Write down the date, time, and distance you walked.

Make extensions!

Stretch or pull lightly after preheating and after your body cools again. Try to make the extensions explained below. Do not jump and do not stop breathing when pulled. Do the movements slowly and stretch only to where you feel comfortable.

Lateral extension

Extend one arm over the head and to the side. Keep your hips fixed and your shoulders straight to the side. Hold that position for at least 10 seconds and repeat the exercise to the other side.

Bending on the wall

Rest your hands on the wall and place your feet about 3 or 4 feet away from the wall. Bend one knee and point it toward the wall. Keep the other leg straight with the flat foot on the floor and extended toes. Hold that position for at least 10 seconds and repeat with the other leg.

Knee retrieval

Rest your back on the wall. Keep your head, hips, and feet in a straight line. Lift one knee to chest, hold for 10 seconds, then repeat the exercise with another leg.

Flexion of legs

With your right hand lift your foot back and carry it towards your rear. Keep in a straight position and keep your knee bent pointing toward the floor. Hold that position for at least 10 seconds and then repeat with the other foot and the other hand.

Extension of ligaments

Sit on a solid bench or a hard surface so that one leg is stretched out on the bench and your toes point up. Keep the other foot flat on the surface where you are treading. Straighten your back and if you feel a pull on the back of your thigh, hold that position for 10 seconds and then change sides and repeat the exercise. If you do not feel a pull during extension, lean forward from your hips until you feel the expansion.

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