10 Tips to reduce stress

1- Write on a paper the situations, phrases and people that make you feel more stress. Next to it, write what can help you going thru the situation.

2- Before acting/reacting breathe slowly, letting the air enter thru your nose and leave thru your mouth until you feel your heartbeat slower.

3- Recognize the signs that may indicate that is the stress that's commanding your reaction to someone or something and don't blame everything on you. Try to understand if the feelings of tension, danger, need to escape are adequate to the situation or if, on the other hand, are a part of an exaggerated response to the situation.

4- Doing aerobic exercise regularly is an efficient way of reducing the anxiety because it causes a natural relaxation.

5- On your spare time, don't sit in front of the TV. Have leisure activities with your family and friends. Those are real getaways to everyday stress, break the routine and show you there are more important things than the problems you have everyday.

6- Sleep well. Sleeping an adequate number of hours is essential to have energy to face the new day.

7-Look for meditation techniques that help you to deal with anxiety. Find a way to relax. A new hobby, learn something new like playing an instrument, something that makes you feel good and that directs your energy and concentration to something positive.

8- Use humor to deal with stressing situations. Make jokes about it, have fun with the situations that used to make you feel stressful.

9- Have conscience of your value and of what you're capable. A bad moment, someone that doesn't like you, a failed project don't define you as a person. Keep a global vision of yourself, of everything you have already made personally and professionally. Take care of your self-esteem! Your profession is not the most important part of your life, or it should not be. Invest in your personal life, with more family support everything is easier to overcome.

10- Do a time travel. Everything that may seem impossible today, in the long term it will become easier. Imagine how you're gonna remind the actual situations within 10 years and you may be able to relativize it.

BE HAPPY!

Madonna - gays gone wild

10 Rules to sleep well

1- Keep regular sleep schedule, even during the weekends.

2- If you want to adjust your sleep schedule, go to bed 15 minutes earlier than usual during as many days as necessary. It is necessary that you stimulate your brain with sunlight in the morning and at sunset to adjust your circadian rhythm and the secretion of 

melatonin.

3- At least one hour before going to sleep do not turn on the TV, the computer and do not listen to stimulating music. Try to relax with a calm environment.

4- After 20 or 30 minutes lying without falling asleep, get up, read something or do a relaxed activity. Do not turn on the TV, the computer, don’t listen to music and don’t do any activity that can let you stimulated and alert.

5- Preocupations and problems that are concerning you should be solved or analysed some hours before you go to sleep, so you don’t have concerns that may keep you awake. If you can not solve them, write them on a paper and think to yourself that they will be solved tomorrow.

6- Drink a glass of milk some minutes before going to bed.

7- Avoid heavy meals, coffee, tea, colas and liquor, 4 to 5 hours before going to sleep.

8- Try not to smoke in the previous 4 to 5 hours.

9- Avoid naps during the day.

10- Try to exercise during the morning. If it’s not possible, do it at least 5 hours before going to bed and do it preferentially outdoors, with sunlight.

All you need to know to get a fantastic skin

-Use always sunscreen!

-A correct moisturizer for your skin as well as an exfoliant should be part of the daily hygiene of the face. The exfoliant, according to the type of skin and applying a maximum of 2 times / day do not cause any damage to the skin.

-The best way to remove blackheads is to make a facial in a beauty parlor. The use of exfoliating products and application of gel containing 10% glycolic acid are also effective.

-The age at which you should start using anti-wrinkle creams is around 29 years, those that contain alpha-hydroxyl are the most suitable.

-If you have many freckles, you can make a pulsed light treatment with a dermatologist in order to get a more uniform skin.

-If your facial skin is too rosy, especially with a lot of redness in the area of the cheekbones, you can apply products for rosacea and sunscreen every morning. You can also see a dermatologist to do a treatment with pulsed light or laser.

-Use a moisturizer for the body. If the skin still is too dry, bathe less often or wash your skin with products containing colloidal oatmeal, since it is less abrasive.

Stop smoking in 10 steps!

1 - Choose a day to stop smoking and point it on the agenda. If it is a day with a special meaning for you, it will be even more effective.

2 - Tell your friends and family that you will quit on that day. By doing this you will have the support of the persons to you, it will also make you feel more pressure to keep that decision.

3 - Remove ashtrays from your home and other objects associated with tobacco. Wash curtains and, if you can paint the walls, eliminate the odor of tobacco in the environment of your home. So you will have more reasons not to pollute it with smoke.

4 - As the scheduled date approaches, gradually reduce the number of cigarettes you smoke, smoke up until about 5 cigarettes a day. Stop smoking at home and at the car.

5 - Buy less tobacco, hide it in places where you need a lot of work to get it, as upon the furniture, or the trunk of the car, if you usually smoke while driving. The urge to smoke is higher in the first seconds, the time it takes to get tobacco, if it is away from you is the time for the impulse to pass.

6 - If it's too hard this fall in the number of cigarettes because of a high level of dependence, consult your doctor! Chewing nicotine gums or nicotine patches, as well as a drug, bupropion, can help in your case.

7 - Make a list of reasons to stop smoking, write the date that you decided to stop, sign it and keep it always on you’re pocket. Commit to yourself! Review the list whenever you have the temptation to light a cigarette, even at the stage that is only to decrease the number of cigarettes per day and date indicated on the sheet has not arrived yet! Make a mark on that sheet anytime you were able to avoid smoking a cigarette after an intense desire.

8 - Make a healthy diet, stop smoking can make you gain weight because smoking takes away the flavor from the foods, or because the food compensates for the stress caused by smoking cessation. Use sugarless gum to keep your mouth busy. Eat healthier food, especially fruit, now everything will taste better!

9 - Make exercise, now that you have a greater cardio-respiratory capacity, smoking is no longer poisoning your blood, you will breathe better, it will be easier to run and do aerobics! Stay in shape. Exercise reduces anxiety caused by the lack of nicotine.

10 - Put the money you save by quitting smoking in a clear bottle, so that you can see it well. After 3 months break the bottle and take a vacation or a weekend with the money that you saved to commemorate the target of 3 months without smoking.

If you were unable to do it on the first try, try again, see your doctor, find out the benefits to your health and also to your economies. Never give up, a failed attempt can be seen as a learning experience for a successful attempt.

GOOD LUCK!

10 ways to reduce the calories of your meals inside or outside home!

1 - If you want to eat pizza, replace the bacon or sausage for chicken.

2 - Eat your salad without croutons, if you're at home, instead of using just mayonnaise to flavor the salad, use yogurt seasoned with a tablespoon of mayonnaise and oregano.

3 – When arriving at the restaurant, ask to take the bread, butter, cheese and other entries from the table!

4 - Do not add rice and French fries, opt for one of them and add vegetables!

5 - Replace the dish meal for a dessert plate and fill it at will!

6 - Always start your meal with a soup.

7 – Put the biscuits or chocolates on a plate instead of eating directly from the packaging!

8 - Use cinnamon instead of sugar to flavor the coffee!

9 - Use more herbs and less fat and salt to season your food!

10 - Drink water or skim milk instead of fruit juice or soda.

Fruit, which to choose?

If you want to lose weight choose fruit with low calories for example:

Watermelon

Blackberries

Lima

Peach

Papaya

If you are going to do some sport, you will need to choose a fruit that gives you energy for your workout, choose:

Banana

Grape

Fig

Avocado

If you want a fruit that protects your heart choose one rich in anti-oxidants that reduce the formation of atherosclerotic plaque (atheroma), that cause heart attacks:

Strawberries

Raspberries

Blueberries

Blackberries

To prevent a cold or flu, the ideal is a fruit rich in vitamin C:

Orange

Kiwi

Papaya

Grapefruit

Manga,

Pineapple

Strawberries

If you feel tired and pale, anemic, especially if you are a woman with heavy menstruation, fruits rich in iron are the your choice:

Mulberry

Plum

Strawberry

Quince