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10 Top Healthy Foods To Keep You Fit

Word Count:
821

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Healthy eating and physical fitness go together, but there are no magic foods that cause you to be one hundred percent healthy by just eating the one food.

health foods

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Healthy eating and physical fitness go together, but there are no magic foods that cause you to be one hundred percent healthy by just eating the one food. No, you need a variety of foods from each of these food groups each day. It’s also important to watch the portion size so as not to overeat. Make your mealtimes pleasant and relaxed occasions and your healthy foods will work effectively with your healthy emotions to give you a healthy body.

Berries

You may like all types of berries or just one or two favorites, but you can never go wrong by adding a few fresh berries as a quick energy snack or frozen berries made into a luscious smoothie in place of calorie laden desserts. Berries are high in vitamin C across the board, but some are high in other nutrients as well. Choose ripe blueberries for vitamin C and heaps of anti-oxidants for the health of your circulatory system. Gogi berries are less well-known but are wonderfully rich in many of the nutrients your body needs to be nutritionally and physically fit.

Citrus

The foods of the citrus family are widely recognized as a valuable of vitamin C. Choose fully ripe citrus fruits for the best nutritional value and choose citrus as near to the tree as possible. Tree ripened fruits picked at the peak of perfection and consumed with hours of picking give you the top nutritional rating. Try grapefruit for breakfast. Add a dash of fresh squeezed lime to your salad as a dressing and enjoy slices of orange with coconut in a light honey dressing for dessert.

Vegetables

The variety of vegetables is amazing. For people who are vegetarian or vegan, choosing vegetables to be part of a nutritionally sound diet is a way of life. Your vegetable group provides many of the minerals required in a good diet. For example, you may realize that potassium is necessary for healthy nutrition. Many people claim the benefits of potassium found in a single banana. But did you know, you can also get adequate potassium in your diet by eating a stalk of broccoli? Try a salad of fresh young spinach topped with pine nuts and stirred with lightly cooked penne’. Feta cheese and a light vinaigrette dressing to create the perfect light luncheon meal.

Whole Grains

Like many other of the best foods, choosing only one type of whole grain for your meals doesn’t provide all the variety you need to be nutritionally sound. Often, mixing two or more whole grains together will give you complete proteins. For example, brown rice and wheat kernels with a spicy seasoning are a popular dish in many countries.

Salmon

Salmon is lean fish and nutritionally one of the best fish choices. It is rich in Omega-3 oils that are noted as helping improve the functioning of the brain. Salmon baked whole with just lemon or lime as a seasoning makes a fantastic main dish or a hearty luncheon featured menu item. Salmon is also commonly found in chilled seafood dishes.

Legumes

A legume is the name for a variety of fruits with a single dry seed. Legumes are sometimes called pods. Examples of edible legumes are soybeans, peas, dried beans and peanuts, among others. Legumes are rich in iron and high in fiber, making them excellent nutritional choices. Peanuts are a type of legume that have been used to make hundreds of different products some edible and others with various types of helpful uses.

Nuts and seeds

Nature has packed a lot of goodness into small packages. Most everyone has heard of walnuts and pecans which are very good nutritional products, but did you realize that flax seeds are brain food–containing critical non-meat s of the Omega-3 oil.

Lean proteins

The keyword here is lean. Americans eat far too much protein compared to the rest of the world. Cut down of portion sizes–three ounces will provide all the needed protein needed for your day. Also, trim all visible fat from your protein . Alternatively, use non meat substitutes such as the complete proteins found in vegetable dishes like beans and brown rice.

Tea

Depending on the type of tea you prefer, you can get an energy boost from a cup of green tea, or the calming effect of chamomile tea. Get going with mint teas or start your day with Earl Grey Breakfast Tea. Herbal teas are soothing, tasty and good for you. Non herbal teas will help you to stay alert when you need help to function.

Olive oil

Olive oil is probably the healthiest substance you can use to keep fat in your diet. You can use it on your salad, mix it with a little vinegar to create your own, or fry other foods in the hot oil. Just make sure that the temperature is not too hot so that the oil is broken down.

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10 Tips To Maximize Your Metabolism

Paul Cris
4473
date_saved:2007-07-25 12:30:12
category:health
article:

Metabolism basically means the count of calories you burn per day. Repeatedly you have might read from the articles about accelerating the rate of metabolism. The most common reasons are consuming highly nutritious food and performing workouts. If your metabolism rate is slower, it shows you are burning less of calories. In order to increase the rate, you must follow the below tips:
1) Do not observe fasting because you burn too many calories at once, which is really harmful to your body. In this process your muscles turn weak and you face dehydration rather than minimizing the fat content.
2) Dine about 6-8 times a day by consuming nutritious items such as fruits and vegetables.
3) A heavy breakfast is a key factor in increasing the rate of metabolism. Since you are awake for the whole day, the rate of metabolism is fast.
4) There are many kinds of healthy fats available such as nuts, fish, olive oil, and flax oil. They can be the substitutes for processed carbs.
5) Consume less of sugar so that the insulin production is regulated and you will thus burn calories easily.
6) Eat about 1 gm of protein per pound because the excessive fat content will be drained away.
7) Remember that alcohol is uprightly harmful for the people planning to loose weight. It prevents fat burning and contains almost 100s of calories.
8) Green tea and water are the best forms of beverages that do not affect the metabolism process. So use them instead of tea, coffee and alcohol.
9) Night shifts are normally not advisable, but if you think they are unavoidable then follow the above-mentioned tips carefully.
10) In order to make your metabolism process effective use the Turbulence Training manual that provide you right instruction to perform workouts.
If your metabolism rate is slower, it shows you are burning less of calories. Remember the above points for a healthy life.
ZZZZZZ

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Online Pilates

10 Tips To Maximize Your Metabolism.

Word Count:
310

For the best Online Pilates company, call Cara McGrath Pilates.

Metabolism basically means the count of calories you burn per day. Repeatedly you have might read from the articles about accelerating the rate of metabolism. The most common reasons are consuming highly nutritious food and performing workouts. If your metabolism rate is slower, it shows you are burning less of calories. In order to increase the rate, you must follow the below tips:

1) Do not observe fasting because you burn too many calories at once, which is really harmf…

metabolism, diestion, burning fat, losing weight

To find the best Online Pilates company, click here for Cara McGrath Pilates.
Metabolism basically means the count of calories you burn per day. Repeatedly you have might read from the articles about accelerating the rate of metabolism. The most common reasons are consuming highly nutritious food and performing workouts. If your metabolism rate is slower, it shows you are burning less of calories. In order to increase the rate, you must follow the below tips:

1) Do not observe fasting because you burn too many calories at once, which is really harmful to your body. In this process your muscles turn weak and you face dehydration rather than minimizing the fat content.

2) Dine about 6-8 times a day by consuming nutritious items such as fruits and vegetables.

3) A heavy breakfast is a key factor in increasing the rate of metabolism. Since you are awake for the whole day, the rate of metabolism is fast.

4) There are many kinds of healthy fats available such as nuts, fish, olive oil, and flax oil. They can be the substitutes for processed carbs.

5) Consume less of sugar so that the insulin production is regulated and you will thus burn calories easily.

6) Eat about 1 gm of protein per pound because the excessive fat content will be drained away.

7) Remember that alcohol is uprightly harmful for the people planning to loose weight. It prevents fat burning and contains almost 100s of calories.

8) Green tea and water are the best forms of beverages that do not affect the metabolism process. So use them instead of tea, coffee and alcohol.

9) Night shifts are normally not advisable, but if you think they are unavoidable then follow the above-mentioned tips carefully.

10) In order to make your metabolism process effective use the Turbulence Training manual that provide you right instruction to perform workouts.

If your metabolism rate is slower, it shows you are burning less of calories. Remember the above points for a healthy life.

Categories
Online Pilates

10 tips to have a fresh breath

Word Count:
553

For the best Online Pilates company, call Cara McGrath Pilates.

Bad breath is experienced by most people at some time. It may simply be “morningbreath” but can be a persistent chronic condition which affects a person’s everyday life and confidence.
It is almost always caused initially by poor oral hygiene leading to a build up of excess bacteria in the mouth and which gives off smelly gases.
So, contrary to popular belief the following do not usually contribute towards the problem of halitosis: constipation, tonsils, gastro-intestinal problems and food.

View Top 10 Tips below that will help keep your breath fresh and clean!

breath,fresh,health,tips,

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Keep your tongue clean
Gently brush it with a soft nylon toothbrush after you brush your teeth.

Drink More Water!
The drier your mouth, the worse your breath gets

Keep Calm
Stress makes your breath worse!

Avoid breath mints and/or gum that contain sugar
These actually make your breath worse

Don’t try to kill the odor of bad breath with another odor
This is what most of the ‘Big Name’ oral care companies would like you to believe works

Blow your nose more often
Your breath gets worse when you have a cold, allergies, or post-nasal drip

Don’t use mouth wash w/ alcohol or toothpaste that has sodium lauryl sulfate
Do you have any idea how many oral care products contain these two ingredients? Here’s a hint, just about all of them

Drink plenty of water when taking prescription medications
Many of these medicines make your mouth extremely dry

Stop Smoking
It will give you bad breath in a nanosecond, but may only take 20 years to kill you!

And finally, The Best Way to Eliminate & Prevent Bad Breath?
Use Clinically Proven Oxygenating Oral Products .

DO YOU KNOW ?

Important things you may not know about bad breath:

In most cases (about 90%), bad breath comes from the mouth itself.

– Despite public opinion, bad breath rarely comes from the stomach.

– Most people can smell other people’s breath, but have troublesmelling their own. So, if you think you have bad breath, you might or you might not. Bad taste is usually not a good indication. The best and simplest way to find out is to ask an adult in your family or a close friend.

– In the mouth, the most common of bad breath is the very back of the tongue. Food debris, dead cells and postnasal drip can accumulate there, and the breakdown of the proteins by the resident bacteria causes foul odor. The second most important cause is bacteria breaking down protein between your teeth. By the way, the gases and other molecules that the bacteria produce are toxic and can harm your gums as well. Two good reasons to floss every day (if you don’t believe me, smell the floss)…

– Bad breath usually increases when the mouth is dry. Chewing sugarless gum for 4-5 minutes at a time can be helpful.

– The generalization that mouthwashes work for only a few minutes is wrong. Try gargling right before bedtime for best results. Some researchers recommend alcohol-free mouthrinses.

– Eating a hearty and healthy breakfast cleans the mouth and back of the tongue, gets the saliva flowing, and is probably good for you.

– Some people (maybe 5-7% of the population) have experienced small crumbly ‘stones’ in their mouths that have a foul smell. These are called ‘tonsilloliths’. They are partially calcified, full of bacteria and develop in crypts in the tonsils. They smell pretty bad, but do not always cause bad breath (again, you have to ask someone).

– In the large majority of cases, bad breath can be dramatically improved or eliminated.

– Children as young or two or three can have bad breath from postnasal drip, dental plaque and transient throat infections. However, if they develop sudden offensive odor that appears to come from all over their body, ask the physician to check whether they stuffed something up one of their nostrils.

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iene archivos del sistemaElegir otra carpetaNo se puede abrir el archivo$1 no puede abrir los archivos de esta carpeta porque son archivos del sistemaElegir un archivo diferenteUsa tu llave de seguridad con $1Verifica tu identidad con $1Elige una opciónLlave de seguridad USBLlave de seguridad NFCEste dispositivoTu teléfonoLlave de seguridad externa o sensor integradoInserta tu llave de seguridad y tócalaSe ha producido un problemaPrueba con una llave de seguridad diferenteYa has registrado esta llave de seguridad. No es necesario que la registres de nuevo.Estás usando una llave de seguridad que no se ha registrado en este sitio webSe ha agotado el tiempo de espera de la solicitudNo se ha podido verificar tu identidadEste dispositivo no es compatible con el tipo de llave de seguridad solicitado por el sitio web¿Activar Bluetooth?El Bluetooth se activará temporalmente para establecer comunicación con la llave de seguridadEl Bluetooth está inhabilitadoComprueba los ajustes del dispositivo y actívalo para continuarElegir otra opciónVerificar mediante USBVerificar mediante NFCUsar este dispositivoVerificar mediante el teléfonoComprueba tu teléfonoSe ha enviado una notificación a tu teléfono para confirmar que eres tú.$1 te ha enviado una notificación al teléfono. Toca Sí para confirmar que eres tú. $2¿No la has recibido?Conecta el teléfono con un cableUsa un cable USB para conectar el teléfono al ordenador. Si el teléfono ya está conectado, desconéctalo y vuelve a conectarlo.solicitud de llave de seguridadUsar un teléfono Android como llave de seguridadEn tu teléfono Android, abre Chrome y ve a Configuración > Contraseñas > Usar teléfono como llave de seguridad. Después, sigue las instrucciones que se indican.Añadir nuevo teléfonoPara configurar por primera vez un teléfono Android como llave de seguridad de este ordenador, abre Chrome en tu teléfono y ve a Configuración > Contraseñas > Usar teléfono como llave de seguridad. A continuación, toca Conectar nuevo dispositivo y escanea este código QR.PIN necesarioIntroduce el PIN de la llave de seguridadConfigura un nuevo PIN para tu llave de seguridadEl PIN contiene caracteres no válidos{NUM_CHARACTERS,plural, =1{El PIN debe tener al menos un carácter}other{El PIN debe tener al menos # caracteres}}{NUM_ATTEMPTS,plural, =1{PIN incorrecto. Solo te queda 1 intento.}other{PIN incorrecto. Te quedan # intentos.}}Vuelve a tocar tu llave de seguridad para completar la solicitud.Vuelve a introducir la llave de seguridad e inténtalo de nuevo.Huella digital no reconocidaNo se ha podido reconocer tu huella dactilar. Inténtalo de nuevo.{NUM_ATTEMPTS,plural, =1{Te queda 1 intento.}other{Te quedan # intentos.}}Tu llave de seguridad está bloqueada porque no se ha podido reconocer tu huella digital. Para desbloquearla, escribe tu PIN.Selecciona una cuenta con la que iniciar sesiónCuenta desconocidaSe guardará un registro de tu visita a este sitio web en tu llave de seguridad.No puedes utilizar tu llave de seguridad en este sitio webPuede que $1 requiera una llave de seguridad de otro tipo o más recienteTu llave de seguridad no tiene suficiente espacio libre para más cuentas.¿Quieres permitir que este sitio web vea tu llave de seguridad?$1 quiere ver la marca y el modelo de tu llave de seguridad¿Permitir que este sitio vea tu llave de seguridad?$1, que te asignó tu llave de seguridad, quiere saber su número de ID. El sitio sabrá exactamente qué llave de seguridad estás usando.¿Usar tu dispositivo para iniciar sesión en $1?Los datos de inicio de sesión se almacenarán en este dispositivo cuando salgas del modo de incógnito. Podrás volver a iniciar sesión en este sitio web con tu dispositivo más tarde.Incógnito{0,plural, =1{# ventana abierta}other{# ventanas abiertas}}Crear acceso directoSalir del modo de incógnitoCerrar ventanas de incógnito{0,plural, =1{Cerrar ventana de invitado}other{Cerrar ventanas de invitado}}Es útilNo es útil{NUM_FILES,plural, =0{Comprobando que estos datos cumplan las políticas de seguridad de tu organización…}=1{Comprobando que este archivo cumpla las políticas de seguridad de tu organización…}other{Comprobando que estos archivos cumplan las políticas de seguridad de tu organización…}}{NUM_FILES,plural, =0{Se han realizado las comprobaciones de seguridad. Se subirán tus datos.}=1{Se han realizado las comprobaciones de seguridad. Se subirá tu archivo.}other{Se han realizado las comprobaciones de seguridad. Se subirán tus archivos.}}{NUM_FILES,plural, =0{Estos datos incluyen contenido sensible o peligroso. Elimina ese contenido e inténtalo de nuevo.}=1{Este archivo incluye contenido sensible o peligroso. Elimina ese contenido e inténtalo de nuevo.}other{Estos archivos incluyen contenido sensible o peligroso. Elimina ese contenido e inténtalo de nuevo.}}{NUM_FILES,plural, =0{Estos datos incluyen contenido

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10 Tips For Shopping For Weight Loss

Donovan Baldwin
3884

Everybody is different. What works for your friend might not work for you, or might work better for you. Therefore, these suggestions for shopping for weight loss are presented as helps, and I hope you will find something of use to you. With just a little thought and creativity, you should be able to come up with several more tips yourself.
1. Always use a list when you shop, and stick to it. Almost any other food item you put in the buggy will be something that does NOT fit in to your weight loss plan.
2. Plan ahead. Decide what your meals are going to be, and what ingredients you will need. Include portion sizes in this planning. If you just buy a pack of steaks, you will probably cook all those steaks at once and there is a chance they may be eaten all at once. Planning your meals will help you prepare your shopping list. Plan also for meals such as lunches you carry to work.
3. Take someone with you who you can trust to be on your side. By “on your side”, I mean, of course, someone who understands and supports your weight loss goals. While this person should be aware of what you are trying to accomplish, YOU must understand that they ARE trying to help you, and YOU must give them permission to express their honest thoughts about purchases you are making…especially if you are deviating from your list.
4. Have this trusted friend or family member HELP you draw up your shopping list.
5. Always eat before shopping. It is a fact that shopping when hungry increases your tendency to put extra items in your shopping cart.
6. Learn to read the labels. Almost every food you buy has a label outlining nutritional content and levels. Knowledge of nutritional needs is important, but does not need to be daunting. Basic information is easy to obtain.
7. Avoid convenience foods. Most have additional calories, fats, or carbohydrates. Although they may taste great, this is often a direct result of those very attributes.
8. Plan PREPARED meals. Cook from scratch. Not only will you probably enjoy the meals more, but having to prepare a meal helps prevent you from indulging yourself with a quick and easy snack or meal.
9. Avoid buying “empty” foods. These are foods such as chips, cookies, or candy. An apple may have as many calories as a piece of candy, but it contains a much higher level of nutrition, and provides factors such as fiber, for example.
10. Buy foods you really like. Eating in a healthy manner does NOT have to be a boring or unrewarding experience. Types of meals enjoyed in Japan, for example, can be tasty and a different and inviting experience, but they can also be very good for you. Again, be aware of portion sizes. Just because it is “good for you” doesn’t mean you ought to go back for seconds or thirds.
There you are, 10 hints for shopping for weight loss. Since portion sizes was mentioned twice, let me leave you with this thought. Most Americans eat portions much larger than recommended sizes. A discussion of portion size is more than can be incorporated into this small article. However, people in France tend to eat very rich foods yet do not have the obesity problems found in America. People in Japan who eat a traditional Japanese diet tend not to have an obesity problem such as is found in America. As diverse as these two cultures and their diet are, a common factor is portion size. They typically eat much smaller portions than Americans.
Copyright 2006 Donovan Baldwin
ZZZZZZ

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r los sensores de luz y movimiento.Este sitio web no tiene permiso para usar los sensores de movimiento.Permitir siempre que $1 acceda a los sensoresSeguir bloqueando el acceso a los sensoresSensores permitidosSensores bloqueadosEste sitio web tiene acceso a tus sensores de luz o movimiento.Este sitio web está accediendo a los sensores de movimiento.Esta página no tiene permiso para acceder a los sensores de luz y movimiento.Este sitio web no tiene permiso para acceder a los sensores de movimiento.Seguir permitiendo el acceso a los sensoresNo permitir que $1 acceda a los sensoresDesactivar Subtítulos automáticos por el momentoMostrar más líneasMostrar menos líneasLa función Subtítulos instantáneos no está disponible en estos momentosSubtítulos automáticos visibles. Pulsa F6 para cambiar la selección.Se ha movido el cuadro de subtítulos un $1 % hacia la derecha y un $2 % hacia abajoPuedes desplazarte por las páginas con un cursor de texto. Pulsa F7 para desactivar esta opción.No volver a preguntarme¿Activar navegación por cursor de texto?Permisos de archivos multimedia para “$1″”$1″ puede leer y escribir en archivos de sonido, vídeo e imágenes en las ubicaciones seleccionadas.”$1″ puede leer y eliminar imágenes, vídeos y archivos de sonido en las ubicaciones seleccionadas.”$1” puede leer archivos de sonido, vídeo e imágenes en las ubicaciones seleccionadas.Sugerenciasfecha de última conexión: $1Añadir ubicación…Añadir galería de archivos por directorioconectadono conectadoEliminar el acceso de todas las aplicaciones de forma permanenteElige lo que quieres compartirCompartir toda la pantallaCompartir una ventana de aplicación$1 quiere compartir el contenido de tu pantalla.$1 quiere compartir el contenido de tu pantalla con $2.Compartir audioToda la pantallaVentana{SCREEN_INDEX,plural, =1{Pantalla #}other{Pantalla #}}Esta pestañaOtra pestaña{NUM_PRINTER,plural, =1{Nueva impresora en tu red}other{Nuevas impresoras en tu red}}{NUM_PRINTER,plural, =1{Añade la impresora a Google Cloud Print para que puedas imprimir desde cualquier parte.}other{Añade # impresoras a Google Cloud Print para que puedas imprimir desde cualquier parte.}}Añadir a Cloud PrintNo volver a mostrar esta notificaciónLos documentos se envían a Google, que los prepara para su impresión. Consulta, edita y gestiona tus impresoras y su historial en el panel de control de Google Cloud Print.Esta pestaña está utilizando tu cámara o tu micrófono.Se está compartiendo el contenido de esta pestaña.Esta pestaña está reproduciendo audio.El audio de esta pestaña se está silenciando.Esta pestaña está conectada a un dispositivo Bluetooth.En esta pestaña se están buscando dispositivos Bluetooth de forma activa.Esta pestaña está conectada a un dispositivo USB.Esta pestaña está conectada a un dispositivo HID.Esta pestaña está conectada a un puerto serie.En esta pestaña se está reproduciend

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r en este dispositivoInformación de la appAbrir como pestaña fijaAbrir como pestaña normalAbrir en pantalla completaAbrir en una pestañaAbrir aplicación al iniciar sesión¿Activar sincronización?Sincroniza tus marcadores, tus contraseñas, tu historial y mucho más en todos tus dispositivosEs posible que Google utilice tu historial para personalizar la Búsqueda, los anuncios y otros servicios de GoogleSiempre puedes seleccionar qué contenido quieres sincronizar en los ajustes.El administrador ha inhabilitado la sincronizaciónTu administrador ha inhabilitado la sincronización de tus marcadores, tus contraseñas, tu historial y otros ajustes.Iniciar sesión de todas formasCancelar inicio de sesión¿No es tu dispositivo? Usa el Modo invitados.Esto separará tu navegación de la de $1TrabajoNo puedo iniciar sesiónNo se puede iniciar sesión como $1No se puede sincronizar con $1Cambiar a $1No es mi perfilCrear un perfil para $1Es mi perfilAñadir mis marcadores, mi historial, mis contraseñas y otras opciones de configuración a $1¿Quieres usar tu cuenta de Google para guardar y rellenar contraseñas?Las contraseñas de tu cuenta de Google también estarán disponibles en este dispositivo cuando hayas iniciado sesión$1 se ha bloqueado porque no está actualizadoEjecutar esta vez$1 ha fallado$1 ha detectado un errorNo se ha podido cargar el complemento $1.¿Abrir $1?$1 quiere abrir esta aplicación.Un sitio web quiere abrir esta aplicación.Abrir $1Permitir siempre que $1 abra este tipo de enlaces en la aplicación asociadaÍndice de LOCATION[directorio principal]TamañoFecha de modificación¡Vaya! Este servidor está enviando datos que $1 no comprende. Comunica un error e incluye la lista sin procesar.Página web (solo HTML)Página web (un único archivo)Página web (completa)Página web, archivo único (paquete web)Se ha producido un error del perfilSe ha producido un error al abrir tu perfil. Es posible que algunas funciones no estén disponibles.Se ha producido un error al abrir tu perfil. Cierra sesión y vuelve a iniciarla.Envíanos un comentario para ayudarnos a solucionar el problema.Ayuda a nuestros ingenieros a solucionar este problema. Indícanos lo que ha ocurrido justo antes de que apareciera el mensaje de error del perfil:

No se puede iniciar Chrome porque se ha producido un error al abrir el perfil. Prueba a reiniciar el navegador.Advertencia: la configuración de $1 se almacena en una unidad de red, lo que puede provocar ralentizaciones, fallos e incluso pérdidas de datos.Se ha producido un error al crear el directorio de datos.Descargar varios archivosdescargaSe está abriendo en una sesión de navegador existente.Activada: sincronizar todoActivada: configuración personalizadaNo se ha podido iniciar sesiónLa sincronización de contraseñas no funcionaAsegúrate de que siempre puedas acceder a tus datos sincronizadosAsegúrate de que siempre puedas acceder a tus contraseñas guardadasVolver a iniciar sesiónIntroducir frase de contraseñaCorregir ahoraAbrir ConfiguraciónAceptar…Volver a iniciar sesión…Iniciar sesión en $1El administrador ha inhabilitado la sincronización.La sincronización se ha detenido mediante el Panel de Control de Google.Confirma los ajustes de sincronización para iniciarla.Configuración en curso…La sincronización no funciona. Prueba a iniciar sesión de nuevo.La sincronización no funciona. Prueba a cerrar sesión y volver a iniciarla.Introduce tu frase de contraseña para sincronizar tus datosNo se ha podido conectar con el servidor de sincronización. Reintentando…Iniciar sesión para seguir con la sincronizaciónSe han cifrado los datos con tu contraseña de Google. El cifrado no incluye los métodos de pago ni las direcciones de Google Pay.Los datos se cifraron con tu frase de contraseña de sincronización el
$1. El cifrado no incluye los métodos de pago ni las direcciones de Google Pay.Se han cifrado los datos con tu contraseña de Google desde el
$1. El cifrado no incl

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10 Tips For Better Sleep

Wendy Ann Owen
971
date_saved:2007-07-25 12:30:10
category:health
article:

We all need some help now and then in getting to sleep. Rather than just popping a pill which can be habit forming and lead to more sleep problems in the long term, try these sleeping tips. One or more of them will surely help.
Have a hot bath
Not hot enough to make you uncomfortable though. The heat of the water relaxes the muscles and also causes the core body temperature to drop afterwards which sends a sleep signal to the brain. This is great for children too. It only works for baths though, not showers!
Get more light during the day
This sounds strange, but its vital for good sleep at night. Our brains are hard wired to go to sleep when it’s dark and wake when its light. Not getting enough light during the day will deprogram our biological clock. Once our circadian rhythm has been upset, our brain won’t receive the sleep signal when we’re ready to go to sleep.
Even if you are working long hours try to get outside into the sunshine for a while at lunchtime. If you live in a part of the world which has short days in winter, install a bright light at home and sit under it for at least 30 minutes. This should be enough to keep that biological clock ticking!
This is a good reason not to watch TV in bed. Even if the program is dull, the bright flickering light of the TV screen will be working against your natural sleep patterns!
Don’t lie in bed and worry about not sleeping
This will only cause stress and make sleep even harder to achieve. If you find yourself becoming concerned about not sleeping, get up and make yourself a drink (not coffee!) Find something to read. Stay up until you feel sleepy again and only then go back to bed.
Go to bed at the same time every night and get up at the same time every morning.
This reinforces the natural biological rhythm and helps your brain send a sleep signal. It also reinforces a habit. Habits are an important part of better sleep. Obviously you won’t be able to do this every single night, there will be nights where you might go out to a show or out on the town with friends! However if you manage most nights, this will still work well.
Don’t go to bed until you are tired.
Yes I know! This sound like a direct contradiction of the previous tip! The logic behind this is that is you are not sleepy you will lie in bed awake and will start worrying about not being able to go to sleep. The most important part of all this is to get up at the same time every morning no matter what time you went to bed the night before. Eventually you will feel very sleepy at your normal bedtime. Getting up in the morning when you are still tired is not easy to do but it will help in the longer term. Stick with it!
Keep a sleep diary
This, while rather tedious, will give you an excellent idea of your sleep patterns and will be a necessary record if you ever decide to visit a sleep clinic for help. Some people have done this and found their sleeping problems disappeared of their own accord! A sleep diary should note the following:
What you had for dinner
What drinks you consumed after dinner
Any naps taken during the day
What time you went to bed
How long it took you to fall asleep
If you woke during the night
What time you woke up in the morning
How you rated quality of sleep (1-10)
Any further observations
Do this every days for a few weeks and you should see a pattern emerging. This will give you invaluable information on your personal sleep habits and patterns.
Develop an evening ritual.
Do the same things at the same time each night. This programs the unconscious mind that you are preparing for sleep. Brush you teeth, put the cat out, check the locks on the doors. Do each step in the same order. It may sound simplistic but it can work really well.
Exercise more during the day.
Exercise relaxes the body and mind as well as being good for your health and helping with weight loss. Even walking just 30 minutes a day will help. If walking’s not your thing try Yoga or Qigong. Both are soothing and will relax you totally. If there are no classes near you, videos or CDs are easily available.
Practice muscle relaxation.
You can do this during the day or after going to bed. Practice tensing and relaxing each muscle group in turn, starting at the top of the head and gradually working down to the toes. This relaxes the body and also distracts you from any worrying thoughts while you are performing it. Visit the page on relaxation techniques for some easy to follow techniques.
Write down worries before going to bed.
There’s always something to worry about isn’t there? These are the things that can keep you awake when your mind won’t let go. Solution? Have a worry time before going to bed. Think of all the problems that are currently in your life and write them down. Make a decision to do something about them the following day.
If you are tempted to think about any of those things while you are trying to sleep simply tell yourself, “its ok, I’ve made a note of it and I’ll handle it tomorrow”
Sweet dreams!
ZZZZZZ

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Online Pilates

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