HEALTH BUZZ: 2017-03-12

How I Lost 23 Lbs In 3 Months

Yes, I lost 23 lbs in 3 months time. Got my A1C down a lot. Added muscle. In this article I am going to tell you all about how I did it. But first, what does this have to do with business?

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Synthetic Urine To Pass A Drug Test

Do you have no idea if you can pass a drug test or not? Well, if the drug test involves urine, you can go for synthetic urine instead. As a matter of fact, synthetic urine is the best way to clear a drug test provided you follow the right steps. The great thing about this artificial urine is that it works like real pee. Usually, this urine is used in laboratories in order to adjust the testing tools. If you want to know more about it, read on.

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A Review on The Fat Diminisher System: Debunking the Facts

There are innumerable weight loss programs, remedies, diet pills available in the market and each one of them promises to deliver your objectives. When you search the internet, you will come across a long list of weight loss pills, exercise routines and diet programs. But are they effective?

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Do You Think Weight Loss Surgery Will Give You Constant Diarrhea?

A common misperception is that all forms of weight loss surgery will give you constant diarrhea. If someone has told you about this, or you've read it somewhere, they might be confusing the Gastric Sleeve for the Gastric Bypass. The symptom of constant diarrhea, irregular bowel movements, or what's known as "dumping" syndrome are all more associated with the Gastric Bypass.

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Jamie Tworkowski Has a Message of Hope for Anyone Who's Struggling

Welcome to Behind the Confidence, a video series about the real, unfiltered journey to self-belief. We talked to four health and wellness pros who prove true confidence doesn't stem from a "like," nor does it magically happen overnight. It's about finding what makes you feel good physically, mentally, and emotionally.

Take it from Jamie Tworkowski: Confidence doesn't mean you have it together all the time. It's not about being perfect. "I think in a way, we find confidence by realizing that we belong to other people, and we’re all in it together," he says.

His nonprofit organization, To Write Love on Her Arms, is set up specifically to let people who are struggling with depression, addiction, self-injury, and suicidal thoughts know they're not alone. Here Tworkowski opens up about how he finds moments of confidence despite his own battle with depression—and how to have hope when life isn't perfect.

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Tips To Burn Body Fat Effectively

Getting rid of fat is the dream of a lot of people, in fact many of them try to cut fat on a specific place on the body, they then devote their attention on a single part, when they should focus on exercising the whole body. Living with fat on the body might seem without consequences, but the reality is that excessive presence of fat on your body can cause you many medical complications, diabetes, heart diseases, high cholesterol, hypertension, breast cancer etc, fortunately you can get rid of the fat on your body with some tips...

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Common Tips for Healthy and Beautiful Hair

Beautiful hair adds to one's personality, whereas un-cared for and un-kempt hair can visibly mar it. Besides, healthy hairs reflect one's general health too. Below are mentioned some tips for maintaining healthy and beautiful hair:

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What's the Least Amount of Exercise You Can Do and Still Be Healthy?

It’s no secret that exercise does a body good. But between work, your side hustle, and just doin’ you, squeezing in time to sweat is a struggle—so we don't blame you for wondering how much is just enough.

The Need-to-Know

The rule of thumb—suggestions supported by the American Heart Association (AHA), the American College of Sports Medicine (ACSM), and other health organizations—is this: 150 minutes of moderate aerobic exercise or 75 minutes of more intense aerobic exercise (or a combo of both), plus two sessions of total-body strength training per week.

So here's the breakdown: Aerobic (or cardio) exercise is anything that gets your heart pumping harder for at least 10 minutes at a time. If you take the moderate route, that means breaking a sweat with activities like power walking or a relatively chill bike ride, while hard running and swimming laps count as more vigorous exercise.

And while being active every day is better than not (duh), there isn’t a rigid breakdown of how much activity you need to do each day. It's flexible, so you can slice up your cardio time however you’d like, whether that means five 30-minute sessions, three 25-minute HIIT workouts, or any other combination of 10 minutes or more—even packing all your workouts in one or two sessions on the weekends has been shown to boost health. “The goal is to just get the recommended time in,” says Lara Carlson, DPE, Certified Strength and Conditioning Specialist and Fellow of the American College of Sports Medicine.

Unlike the aerobic guidelines, there’s no set time target for the weekly strength workouts, which can include bodyweight exercises and weight-lifting sets, but these sessions don’t count toward the 150- or 75-minute goals. What matters here is actually putting in the work and recruiting major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) through a variety of exercises when you do, Carlson says.

These recommendations, which are associated with a lower rate of heart disease and death, are a general concept for strength, flexibility, and cardiopulmonary (heart and lung) health that are important for everyone, according to Jordan Metzl, M.D., a leading sports medicine physician and author of Dr. Jordan Metzl’s Workout Prescription. They’re thought of as the "minimum required dose” that you need to score some exercise-related health benefits.

“Exercise is the most readily available, powerful, and effective medicine across the spectrum of human condition,” Metzl says. And when it comes to living your best life, this medicine is a must—research associates it with a lower risk of 13 types of cancer, plus it keeps your weight in check and can even ramp up creativity. Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults. Moore SC, Lee IM, Weiderpass E. JAMA internal medicine, 2016, Jun.;176(6):2168-6114.

But with all that said, the majority of U.S. adults—nearly 80 percent—still falls short on knocking out these combined weekly goals despite the fact that they’re actually pretty achievable. Thirty minutes of moderate cardio a few times a week? That’s half a This is Us episode, one wash cycle for a load of laundry, or about the time it takes to roast a chicken breast in the oven for dinner. Not bad, right?

Plus, you can slash your time commitment and still reap the same benefits if you opt for higher-intensity sessions. The Centers for Disease Control and Prevention equates one minute of more vigorous exercise with two minutes of moderate exercise. You’re essentially turbocharging your efforts for a fraction of the time; “It’s like taking a shot of espresso instead of drinking a cup of coffee,” Metzl says.

One thing to keep in mind: “The ACSM position is for adults looking to promote a general overall fitness level, which also affords many health benefits,” Carlson says. So while the minimum recommendations certainly boost overall health, they’re specific to the medical benefits of exercise versus the more aesthetic aspects. Translation? A shredded core, belfie-worthy butt, and other targeted goals may require going above and beyond the broad suggestions. And if you’re trying to see changes on the scale, you’ll have to make good food choices, even if you’re racking up enough workout time. “Exercise combined with a reduction in dietary intake is the best way to promote weight loss,” says Carlson.

The Takeaway

A 20-Minute Cardio Workout That’s Way Better Than the Treadmill

There’s no need to suffer through a snoozefest of miles on the ~~dreadmill~~ treadmill just because you think that’s the easiest way to do cardio. News flash: There are plenty of other ways to get your heart pumping that are way more fun (and don’t require a trip to the gym). Take this 20-minute bodyweight workout for example.

9 Kitchen Gadgets That Will Save You Serious Time

7 Shepherd's Pie Recipes to Fill Up on Before Your Pub Crawl

Losing Fat or Building Muscle - It's As Simple As High-School Physics

Learn how to take the guess-work out of losing fat or building muscle. There is one rule that dictates 99% of the results for 99% of the population. It's called the Energy Balance rule, and it is dead simple.

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13 Meal Prep-Friendly Foods You Don't Need to Reheat

9 Ways to Eat Cookies for Breakfast

How To Lose 10 Pounds In A Week

You can easily lose more than 10 pounds a week with the military diet. Read more for complete info.

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Get the Miraculous Words "Weight Loss" In Your Life

Are you still thinking of the first step towards the right diet that could bring the permanent weight loss for you? This article can help you in a great way. It is not the diet actually that contributes to the weight loss. But in fact, it is your ability to stick to a diet which predicted the weight loss. There are so many types of diets, some are better and some are healthier. There are diets which are better at preserving lean body mass and some are better at suppressing the appetite.

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6 Drinks Beyond Water That Can Help You Lose Weight

We can never undermine the fact that water is the most important liquid on this planet. But if you're looking for more than just quenching your thirst, then don't worry, nature has a lot of options for that too! With the proper knowledge, Fast weight loss is just a sip away.

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How to Move Through Life Transitions

Transitions in our lives are often not something we consciously choose. They begin subtly inside ourselves as a feeling of dissatisfaction, loneliness, sadness, even depression. As these feelings become stronger, we may realize that something in our lives is not working for us anymore: a relationship, a job or profession. Or we're needing to learn to accept a change in our health. This article describes the phases of transition and how to move through them.

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Common Calorie Burning Exercise Barriers

Everyone knows that exercise is a really important part of the weight loss equation. Yet so many people either don't find the time to exercise or simply get bored when exercising! The key is to anticipate the common barriers to exercise so that it can become a regular part of everyday life.

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7 Healthy Pasta Salads Because We Swear Warm Weather Is Coming

Low-Carb, Fat-Free or Calorie Counting

It is a new year, so I would be going through my usual new year ritual: New year resolutions. Over the years, I state a few my new year resolutions n the first day of the year and I always plan to stick to them, but then life happens. I have previously explored popular dietary plans in the Diets category and so I could choose from one of those, but what is all this stuff I hear in the media today. What exactly are the Low carb, Fat free and Calorie Counting?

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Your Weight Loss Cheat Sheet

On your journey to the perfect body, your diet will make up most of your efforts. In fact, your diet will be about 75% of all effort that you put in! That is why it is so important to make the correct decisions on your diet.

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Measuring Depression With Non-Invasive Imaging of New Brain Cells

Modern medical science has proved many old notions wrong. Our belief that the adult brain cannot grow new neurons, is one of them. Researchers now have proved that the stem cells, present in our brains can generate new neurons and the use of Prozac or any other anti-depressant drug may help in neurogenesis (the growth of new nervous tissue). The discovery has also led to new insights like how an adult brain functions and what it might take to treat brain-related conditions such as depression.

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3 Reasons Why Sugar Isn't The Energy Food You May Think It Is

Most people are used to having a sugar hit to give them a boost, usually mid-morning or mid-afternoon. Muffins, chocolate cookies or chocolate are popular choices and often boosted with a coffee. It is true that a spike in blood sugar will give your brain a quick jolt or act as a fast fuel for your muscles. Cyclists who do serious distance often eat jelly beans as they approach a steep long hill.

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The Best Slow Cookers to Buy (Because Not All Crock-Pots Are Created Equal)

Though there are some superheroes who manage to whip up delicious meals from scratch after a long day at work, we can't all be like that. For the rest of us, there are slow cookers. Throw in some protein, grains, veggies, and sauce before heading out the door, and when you come home, you’ve got a tasty, piping hot meal waiting for you. (OK, so it’s not quite that easy. You should follow a recipe, but you get the point.)

Still, not all slow cookers are created equal. Since you'll be leaving the appliance unattended for hours, you want to pick one you can trust. Here are our four favorite models:

If You’re on a Budget

Crock-Pot 4-Quart Manual Slow Cooker

If you’re looking for a no-frills, top-notch slow cooker, this is the model to buy. It looks nearly identical to the one our mom had 20 years ago—it’s what marketers would spin as “a timeless design.” But, as they say, if it ain’t broke, don’t fix it. Plus, its four-quart size makes it ideal for small kitchens where counters and cabinets are a precious commodity.

($19.99, crock-pot.com)

If You Like to Party

Hamilton Beach Stay-or-Go 6-Quart Portable Slow Cooker

Need to cook something for a crowd? Let us introduce you to your new best friend, the Stay-or-Go slow cooker. Making big meals—without slaving away in the kitchen—has never been easier. And if you're leaving the house for your party, you don’t have to worry about spilling your dish in transport. The locking mechanism on top keeps everything sealed (and warm) until you’re ready to serve.

($22.49, target.com)

If You Cook Tons of Meat

Hamilton Beach Set 'n Forget 6-Quart Programmable Slow Cooker

Now we’re getting to the models with cool bells and whistles. This step up from run-of-the-mill slow cookers comes with a built-in meat thermometer. Next time you’re cooking a full chicken or a roast, poke the meat with the thermometer and set your desired temperature. Once the meat reaches the right temp, the cooker automatically turns from “cook” to “warm”—meaning the meat comes out perfectly juicy every time!

($49.49, target.com)

If You Love Gadgets

Crock-Pot 6-Quart Smart Slow Cooker with WeMo

This model is pricey, but it comes with a really cool feature: If you download the WeMo app and plug in your Crock-Pot before you leave home, you can turn this model on and adjust the temperature from anywhere. But, you ask, isn’t a slow cooker’s selling point that you can turn it on before you leave for work, not worry about it all day, and come home to a perfectly cooked meal? Well, yeah. But there are plenty of slow cooker recipes that require more precise timing, so being able to control the Crock-Pot from a distance can be really helpful.

($129.99, crock-pot.com)

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7 Recipes That Prove Almond Flour Is the Best Thing in Your Pantry

Weight Loss and Sugar

Have you ever tried to lose weight, but you just can't seem to shift those last few pounds? Or maybe you are struggling to lose weight - full stop. Those cream cakes and chocolate donuts are far too yummy to give up. Well, maybe you can still eat what you want without giving up food you love. Yes, that's right! Eat and lose weight. I know, you think I am crackers, but I am not. By quitting sugar, means you can lose weight but you can still eat the foods you love. You just need to know how and that's how I am going to help you. First step is to start with a Sugar Free Diet Plan.

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Best Ways to Lose Weight Within a Very Short Time

Weight loss has been a topic widely discussed across many spheres and as is the concern of many it should be a topic to worry about. Many researchers have speculated a rise in the number of people who are going to become obese and this is attributed to eating patterns that are assumed at an early age. We are going to go through a step by step process to weed away the excess weight and ways on how to prevent being overweight.

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Healthy Habits - Know the Biological Reasons

Check in to know the reasons behind the habits that each one of us develops in us. The biological reasons are more like the eye opener.

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Jamie Tworkowski's Success Story Will Inspire You to Pursue Your Passion

Many of us dream about doing what we love for a living, but it's hard to know where to begin. Jamie Tworkowski started with a story. He published that story—about a friend struggling with addiction, depression, and suicidal thoughts—on Myspace, and it went viral. But it wasn't until later that he realized it could be something bigger: a movement that helps break the silence surrounding depression and lets people know it's OK to ask for help.

In this video, Tworkowski talks about how his nonprofit, To Write Love on Her Arms, was born, and how he found confidence in finding not just his passion but also his purpose.

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Importance Of Health And Fitness

Mostly people do not realize, the importance of good health. As someone said, Health is wealth. Better health is essential for daily tasks

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7 Healthyish Finger Foods That Taste Even Better Dunked Into Ranch

The struggle to find a balance between crowd-pleasing appetizers and healthy finger foods is all too real. But we have a solution: Cook healthier appetizers that aren't total gut bombs... and dip them into ranch.

When ranch is still on the table, you won't feel like you're depriving yourself of pizza and wings (aren't those really just vessels for ranch anyway?). These seven healthier appetizer recipes are good on their own, but they are next level when dipped into the creamy white dressing.

1. Paleo Chicken Nuggets

Even if you're an "I don't eat fast food anymore" kinda person, you know you miss nuggets. Make this Paleo version that's coated in coconut flour instead of bread crumbs and pan-fried in coconut oil instead of swimming in vegetable oil. The pickle-juice marinade (yes, you read that right) does wonders for the mound of ranch dressing you're going to dip these into.

2. Zucchini Pizza Bites

Remember those 4 a.m. nights that ended with dipping pizza into ranch? Indulge your inner college self by making these healthier pizza bites. Once dunked in ranch, they'll remind you of the good old days.

Partner

Ranch Out

Snap a pic of your favorite foods Ranched Out with a dip, drizzle or dunk of Hidden Valley® Ranch and share it on Twitter or Instagram with #RanchOutSweepstakes for a chance to win a weekend for four at an all-inclusive Ranch Resort.
Rules and registration at ranchoutsweeps.com.

3. Crispy Parsnip Fries

Eating fries without dip is like eating a burger without a bun. It's just not as good. Stock your fridge because these surprisingly sweet parsnip fries are the ideal vessel for getting more ranch into your mouth. A touch of mint and lemon means you're practically eating a salad.

4. Sweet Potato Bites With Avocado and Bacon

How good are potato skins? If you can't get past the layer of grease left on your hand after you eat just one, you're going to like this healthier version. With crispy bacon and an avocado spread smeared over sweet potato rounds, these taste just like the sports bar favorite. If you're worried about losing a piece of bacon while dipping, drizzle the ranch instead.

5. BBQ Cauliflower Wings

Buffalo cauliflower wings had their moment, but now it's time for the barbecue version to get the spotlight. If making your own barbecue sauce sounds like a snoozefest (even though it's much easier than you think), we won't tell if you use a store-bought version. It's probably near the ranch dressing you have to pick up from the grocery store anyway.

6. Quinoa Onion Bites

These look like a fried finger food you'd order while watching football, but go ahead and fool your guests because these bites are way healthier and just as tasty. The simple, three-step process of combining the ingredients, rolling them into balls, and pan-frying until perfectly crispy is all it takes before these get dipped and devoured.

7. Cauliflower Breadsticks

These should really be called cauli-sticks because you won't find any bread here. Cauliflower is broken down into bits in a food processor then dried out in the oven before getting combined with eggs, cheese, and seasonings to serve as the base, a.k.a. the bread. Top with more cheese and then bake. You can go ahead and cancel your take-out order.

Show how you ranch out your favorite foods with a dip, dunk, or drizzle of Hidden Valley Ranch. Snap a picture of your Ranched Out dish and then visit RanchOutSweeps.com to enter. You can also enter by sharing it on Instagram or Twitter with #RanchOutSweepstakes. NoPurNec18+ Rules @ HiddenValley.com Ends:4/19/17@11:59am PT.

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Dental Health Plans: How They Work

Dental health plans are popular, but there are still thousands of people that have never heard of them, or how they work. Because of this, they are still paying full price for a trip to the dentist, or not receiving the care that they need at all.

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Let's Talk About Why It's So Damn Hard to Make Friends As Adults

I knew I was lonely when I started cozying up to the disheveled man who always seems to be stationed outside my neighborhood CVS.

“What’s your problem?,” he gruffly asked me as I hustled toward my car one afternoon. I slowed down and stared.

“Do you really want to know?” I asked, coming to a stop. Before he had the chance to say no, I shot off into my diatribe.

“Well, so, I ate some recalled hummus, and I’m pretty sure I have listeria.” He sat in silence while I continued, “But I don’t know what listeria is, and I’m too afraid to Google the side effects.”

“I have crabs,” he responded matter-of-factly.

“Yeah, so, you get it.”

One thing no one tells you about being an adult is how lonely you will be. People tell you about the responsibilities, the hard work in front of you, hell, they even tell you all the possible STDs you can get from unprotected sex. But for some reason, people seem to gloss over the fact that it’s really, really hard to make friends as an adult. And, as a result, a lot of people I know are lonely.

Romantic relationships are arguably easier to find because there’s a physical attraction—or at least the promise of one. People are motivated to find romantic relationships, so they’re more open to talking to strangers in restaurants or at kickball leagues who they find intriguing. But if I’m in a dimly lit bar one Saturday night, and I see a woman my age across the way, and I want to get to know her (strictly on a platonic basis), what do I do? Buy her a drink? Compliment her outfit? Try to get her number?

For some reason, people seem to gloss over the fact that it’s really, really hard to make friends as an adult.

What do you do when you move to a new city, or all your friends leave your city, or—even worse—all your friends get married and you’re left contemplating whether four cats is one too many?

When I moved to Los Angeles in 2016 with my boyfriend for a new job, at least I had him. And while I love him dearly, my life couldn’t revolve around him. Instead of just taking a risk and putting myself out there, I initially held on tightly to my old friendships from Florida through phone calls, texts, and Gchats, and made zero effort to find new ones. The only social interaction I had (besides talking to my boyfriend) was watching other people’s friendships unfold on television.

“Tamra said the funniest thing today,” I’d tell my boyfriend as we would sit down for dinner, pretending that I wasn’t referring to Tamra Judge, star of The Real Housewives of Orange County. “She and Vicki are in this huge fight right now and sh--”

“Who are these people?” my boyfriend would ask.

“Just some people... ”

“Are these women on TV?”

“... no.”

In a world full of #squadgoals and selfies, it can be hard to admit you’re lonely.

I’ve moved to five different cities in five years for different jobs, often without knowing anyone. I’ve wallowed in my misery; I’ve spent Saturdays in my apartment alone; I’ve even cried to my mom countless times on the phone. She frequently had to cut our conversations short—she was out with her friends.

But what I’ve learned is, despite how uncomfortable and scary it seems, other people want friends too, and most people are more than happy to chat or exchange numbers if you just ask.

The only social interaction I had (besides talking to my boyfriend) was watching other people’s friendships unfold on television.

I’ve been trying to strip away the fear of being outside my comfort zone and let relationships flow, even when it seems a little strange. I’ve messaged old acquaintances, joined continuing education classes, and stood in bars by myself while checking out a band or a comedian I wanted to see. I’ve struck up conversations with perfect strangers—some of whom actually became really awesome friends—and I’ve shamelessly invited myself to parties, including a time where I ended up at my friend’s family New Year’s Eve celebration and had one of the best meals (and craziest dance parties) of my life.

Mostly, I’ve learned that in order to bring people into your life, you need to be open to receiving them.

Last summer, at my going away party in Fort Lauderdale, it was interesting to look around the room and see all the people standing there. There were friends I met through comedy classes and friends I met after joining a journalism group for women I found online. There were work friends, kickball friends, friends I met through friends, and friends from university. Little by little, in all the cities I’d lived in, I really had managed to (eventually) make friends.

Each and every one of them brought something rich to my life, and as we all got wasted in my pool, the fear of leaving them and moving somewhere new started to slip away.

“You worried about making friends?” a friend asked me before I embarked on my new journey.

“Yeah,” I said. “But I think I’ll be OK.”

It’s just taken me a while to realize that.

This story originally appeared on Cropped, a site that shares personal essays from 20-somethings that explore the experiences often left out of perfectly filtered and curated social media posts.

Kate Jacobson is an editor and writer living in Los Angeles, by way of Chicago, Washington D.C., and Fort Lauderdale, Florida.

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9 Ways to Measure Success That Have Nothing to Do With Money

During my 10-year sales career, the most successful year I had financially was the year I felt the worst emotionally. I was constantly stressed out and under a lot of pressure—most of which I placed on myself. I was gaining weight. I was drinking more than usual. (“But it’s with clients!” I would justify, again, mostly to myself.) I felt tired, hungover, or in a rush. Or all three at once (an unpleasant, highly unadvisable mix).

In the years since, I’ve come to appreciate myriad other ways to measure success outside of my bank balance. Now, when I feel that familiar stress creeping up, I assess how I'm feeling in a holistic way to keep myself in check. Here are some of the most important factors to take into account:

1. How Relaxed and Unhurried You Feel

When you are zipping around—dropping off dry cleaning, waiting at the salad bar, walking to your Pilates class, or even watching TV—how does your body feel? Are you face down, on your phone, no matter what? Are your shoulders tense? Are you rushing, or enjoying the walk/the breeze/the vegetable options/the episode of Imposters?

To be honest, I still feel like I'm in a bit of continuous sprint to get things done. But by being aware of it, when I find myself attached to my phone or on speed mode unnecessarily, I just think, It’s OK. There’s no emergency. You'd be surprised how much that small, jolt-like reminder and a few deep inhales and exhales helps.

2. How Much You Prioritize Pleasure

Having lived in New York for seven years, whenever I leave the city, I am struck by how much credence is given to simple pleasures. Sitting in the sun. Talking to friends for hours in café. Playing the guitar just because it’s fun. Walking to your destination... slowly.

Pleasure takes many forms. For you, it might be lounging in bed till 1 p.m. every Sunday, having frequent sex with your S.O, or taking two non-negotiable international vacations per year. How much of a priority do you make it?

3. How Much Enjoyment You Experience (When It’s Supposed to Be Fun)

Speaking of pleasure… the activity alone is not enough. I remember having a massage once to chill out, but I was not relaxed on that spa table one little bit. It was probably just 15 minutes or so before I had a desire to check my phone. How much fun are you really allowing in?

4. Having a Hobby

I was helping a friend fill out her dating profile recently, and we got to the section titled Hobbies. We looked at each other and laughed. We both realized, neither of us has any. Ha!

My friend, who lives in Germany, participates in many clubs: tennis, bridge, a close-knit reading group. It makes me a little envious. I’ve now committed to more than just working and socializing this year. See you in a dance class? Go on.

5. How Your Body Feels

Pay attention to your body for a second. Are you in any pain/discomfort? Are you tired? Are you tense? Do you feel heavy or light? How you feel physically is a great barometer of what’s going on with you emotionally. Are you sleeping enough, taking a few minutes to meditate, skipping out on a doctor’s checkup because you're too busy?

@linashib via Twenty20

6. How Yourself You Are

True fulfillment comes when we are most fully ourselves. If, just for a day, you didn’t hold back an ounce of yourself and were truly you, what would you be doing differently? Would you be more outspoken? Would you be pursuing an entirely different career? Would you stop spending so much time doing things that don’t make you happy?

7. The Relationships You Have

Instead of focusing on hating your boss or your dislike of being single, how can you focus on the relationships that are present and valuable instead? Like with your closest colleague, roommate, brother, kind landlord, or cheerful barista? Having good relationships is a great sign of a healthy, happy, well-rounded life. They don’t have to all be perfect to be good.

8. Anticipation of a Bright Future

Happy people believe the future will be even better than the present. Do you visualize a positive spring, summer, entire year? And what about next year? Does what’s around the corner feel exciting, fun, and energizing?

9. How Much Fun You Are Having!

How often do you laugh, when you think about it? According to Psychology Today, “The average 4-year-old laughs 300 times a day. The average 40-year-old? Only four.” Enough said.

Ironically, I’ve noticed that my best ideas and business decisions come when I’m feeling calm and happy. All of the above are, in fact, good for business, too. When you replace the word "stress" with "fear," you understand that when you’re stressed out and feeling unsuccessful, you’re probably just scared of something. For me that year, it was the fear of not producing enough. To me, this translated to: I am not enough. I still battle this. But at least when I do this year, I hope I’ll be dancing.

Susie Moore is Greatist's life coach columnist and a confidence coach in New York City. Sign up for free weekly wellness tips on her website and check back every Tuesday on Greatist for her latest No Regrets column!

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9 Naan Pizza Recipes That Are As Easy As Pie

Slim Down Without Even Trying

Would you like to easily shave off pounds and slim down, starting today? The idea of losing weight can be terrifying to some women because it brings up images of tiny portions, bland food and most of all, hunger pains. Hunger pains can be tough to overcome, especially if you are just starting out with losing weight.

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Time to Think About What We Eat - 10 Foods Which Are a Definite No-No for Everyone

Have you ever wondered why people of the ancient times had longer lives than us? While there are many answers to that question, the biggest contribution to their longer living, we find by researches is, the food they ate. Back then, when adulteration of food had no existence, people ate healthy food and lived hale and hearty. By time, the expeditious increase in adulteration has brought more unhealthy food to the table, eventually getting us easily prone to infections and diseases. In order to keep away from such increasing ailments caused by unhealthy eating, it is important not only to know about what to eat but also the foods that you ought to avoid for your wellbeing.

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Are Crunches the Best Workout for Abs?

Even if you’re not looking to get a six-pack—and believe us, it’s really not worth it—you've probably done some sort of abs exercises. You’ve heard a strong core has lots benefits, from improving your posture to preventing injuries, and if you’re being honest, you also want that elusive flat stomach. So you add crunches to your workout.

But studies suggest the path to a flatter stomach has just as much to do with cardio and diet as it does with working that midsection. Effects of Aerobic Exercise on Abdominal Fat, Thigh Muscle Mass and Muscle Strength in Type 2 Diabetic Subject. Kwon H, Min K, et al. Korean Diabetes Journal. 2010 Feb; 34(1): 23–31.
Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women. Josse A, Atkinson S, et al. The Journal of Nutrition. 2011 Sep; 141(9): 1626–1634. (This is one of those revelations that makes you question if your whole life is a lie.) Crunches alone won't get rid of the layer of fat most of us carry around just above our waist and replace it with rock-hard muscle.

For starters, “spot reduction” (a.k.a. targeting a specific area of body fat) is a gym-floor myth. A bull’s-eye focus on abs exercises isn’t the way to get rid of belly fat. That’s because fat is broken down and transported into the bloodstream, and when it’s used as fuel, it can come from anywhere in the body. So although a dozen crunches can make your abs feel like they’re on fire, fat may be burning elsewhere. (Sneaky, huh?!)

Your Action Plan

If you’re looking to strengthen your abdominal muscles, crunches are just one of the exercises you should be doing. Crunches target the superficial surface muscles—the ones that give us a six-pack. But for a truly strong core, you need to also target your side, back, psoas, and gluteal muscles. That means you should add things like planks, Russian twists, and flutter kicks to your routine. (Check out the graphic below for a 12-minute complete core workout.)

And if you’re dead set on having your abs on display for the whole world to see, you’re going to need to think about your diet too. Most nutritionists recommend cutting down on carbs and eating more lean protein, like turkey or chicken.

Originally published December 2011. Updated March 2017.

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What It Really Feels Like to Have a Migraine

Restrict or Liberalize? Therapeutic Diets for Older Adults With Cardiovascular Disease

It is important to assure person directed choice when working with older adults. Decisions should be informed and in coordination with the individual's goals, preferences and choices.

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What Will You Consider While Selecting a Hospital for Treatment?

In an emergency situation, there is usually no choice, but to rush to the nearest hospital for treatment. But, when you have enough time at hand and need to select a hospital for the treatment of a particular ailment, make sure that you research well and do your homework before you finalize one.

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5 Awesome Tips to Add Health and Beauty to Your Aging Hair

As you age, the production of natural oils in your scalp decreases dramatically. And you start witnessing more dryness, brittleness and more thinness in your hair. They look more damaged and dull. Well, fret not! These are the common signs of aging hair. But the important thing to remember here is, all these hair problems can be fixed! Here are the 5 best tips to moisturize and strengthen your aging hair. Remember, your hair can look stunning at any age.

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A Few Kismis a Day Keep Wrinkles Away

Raisins, or kismis/kishmish as they are called in India, are dried grapes. There are as many kinds of kismis as there are grape varieties- green, purple, red, even champagne, to name some. The most common kismis are made from the seedless, green grapes called 'Thompson Seedless'.

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5 Basic Meal-Prep Formulas So You Can Stop Relying on Recipes

True story: I once screwed up a batch of boxed brownies because I confused the measurements for water and oil. Let’s just say the date I was trying to impress wasn’t feeling them. Since then, I’ve become much more successful in the kitchen. How? By ditching recipes completely and cooking intuitively. Intuitive cooking is being able to cook based on your senses. You can see if your food looks right. You can taste if it needs more or less spice. You can smell if it’s burnt or not. I know what you’re thinking: Not using a recipe? I have no idea what flavors and ingredients go together?!

The Benefit of Ditching Recipes

If you’re loyal to recipes, just picture this for a second: It’s a quiet Wednesday night, and you have nothing going on after work. You open your fridge and see half an onion, a bunch of greens that are about to go bad, and one lonely tomato. In your pantry, you have a can of chickpeas. Now imagine knowing exactly what to do with those ingredients, without having to pull up Pinterest and scroll through recipes for 45 minutes.

Seriously, not searching for that recipe is the difference between eating dinner at 7:30 p.m. and 8:45 p.m. And that’s big. Here’s another unexpected bonus from not using a recipe: confidence. Even if you’re a beginner (hey, I used to burn rice), you can make better food without one. (Gasp!) It’s all about the formula. When you've got the basic ones down, you can plan a whole week’s worth of breakfasts, lunches, or dinners.

5 Basic Meal Formulas That Replace Recipes

The best meals for prep are simple, packable, freeze-able, reheatable, and last-able (a.k.a. can keep in the fridge for up to four days). Here are the basics for prepping your meals:

Pick a starch: Brown rice, pasta, sweet potatoes, white potatoes, quinoa, bulgur, and farro are our favorites.
Select vegetables: Asparagus, zucchini, broccoli, yellow squash, Brussels sprouts, string beans, tomatoes, carrots, pepper, and eggplant can easily be roasted or sautéed.
Choose a protein: Beans, chickpeas, tempeh, seitan, tofu, fish, chicken, beef, pork, turkey, and shrimp are a good place to start; choose accordingly based on your dietary needs.

Pro tip: You won't see serving sizes, so adjust quantities to whatever suits you. The beauty of the formulas is that you don't need to follow exact measurements; just be sure you have enough to last you for the next four days. Ready to start building easy meals you can have all week long?

1. The Buddha Bowl

Starches: Cube sweet potatoes and season with salt (or cinnamon if you want them to be sweet). Bake in the oven at 425 degrees for 30 minutes. While taters bake, cook quinoa in water until all water evaporates.
Veggies and protein: While potatoes cook, sauté chickpeas and vegetables (recommended: kale, tomatoes, and chopped zucchini) together in olive or coconut oil. Season with salt, pepper, paprika, and cumin.
Prepare: Combine sweet potatoes with veggies and chickpeas and toss together.
Meal-prep: Once cooked to your liking, divide everything into four meal-prep containers, and you'll have a Buddha Bowl for lunch every day this week.

2. The One-Pan Veggie Bake

Veggies and starches: Place veggies (recommended: asparagus, string beans, tomatoes, broccoli, and/or Brussels sprouts) and chopped sweet potatoes on a parchment-lined baking sheet. Keep the sweet potatoes in their own section in case you need to cook them longer. Season with olive oil, salt, and pepper.
Protein: In the center of the pan, create a pocket in the veggies to add tofu, salmon, or chicken breasts. If using tofu, add your favorite sauce (soy sauce, Sriracha, barbecue), and for chicken or salmon, simply squeeze lemon and add salt and pepper.
Prepare: Bake everything together for 20 minutes at 400 degrees. The sweet potato might need more time.
Meal-prep: Let cool and divide everything directly into four meal-prep containers so dinner is served every night this week.

3. The Stir-Fry

Starch: In a pot, make brown rice or quinoa according to the package instructions and set aside.
Veggies: In a pan or wok, sauté vegetables (recommended: broccoli, carrots, and peas) with olive oil, salt, pepper, and garlic. Remove veggies and set aside.
Protein: In the same pan, add protein of your choice (recommended: chicken, beef, shrimp, tempeh, or tofu) and cook with salt, pepper, and garlic.
Prepare: Add veggies and your starch back to the pan and toss everything together with soy sauce.
Meal-prep: Let cool and divide amongst four meal-prep containers.

4. The Burrito Bowl

Starch: In a pot, make brown rice or quinoa according to the package instructions and set aside.
Protein: Drain and strain a can of beans.
Veggies: Chop and prepare tomato, bell peppers, canned corn, cilantro, and avocado. Quick tip: You can also use your favorite salsa instead of chopping up tomatoes, corn, peppers, and cilantro, if you’re feeling a little lazy.
Prepare: You don't have to cook the beans or veggies, but if you prefer a warmer meal, sauté the beans and veggies in a pan with olive oil, and season with cumin, salt, and pepper.
Meal-prep: Add rice to four different meal-prep containers, then divide beans and veggies evenly.

5. The Frittata

Veggies: Heat a pan with olive or coconut oil and add a combo of veggies (recommended: spinach, tomato, peppers, and broccoli). Season with salt and pepper. Cook until slightly wilted.
Protein: Pour whisked eggs over veggies. If you like cheese, add a handful of your favorite shredded kind.
Prepare: Add the pan to the oven and bake at 350 degrees for 15-20 minutes (until the egg is set).
Meal-prep: When cooled, divide into quarters and portion directly into your meal-prep containers.

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How to Be Your Best Physical Self, and Stay That Way

Do you try repeatedly to lose weight, but always fail in the long term? Do you try fad diets, extreme workout regimens, or products on the diet market only to drop the routine or have weight return? You are not alone.

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