Brain power strategies

Here are a few brain power strategy ideas:

Play games and solve puzzles - Research shows that playing games and doing puzzles can actually help stimulate and improve the brains function. Games like chess, checkers, and even Scrabble are all types of games that will help improve the brains ability to process information. Games are a great way to exercise the mind due to the fact that it doesn’t feel like work, it just comes natural and it’s fun.

Puzzles are also a great way to increase brain power. Personally I love doing puzzles so this is one exercise that I wouldn’t mind doing at all. You could even do crossword puzzles or Sudoku puzzles, just find a puzzle that you enjoy doing and make a habit of doing that three or four times a week and you will notice a big difference in a short period of time.

Game and puzzle suggestions:

• Scrabble
• Sudoku
• Crossword puzzles
• Regular picture puzzle
• Tetris
• Cranium
• Chess
• Checkers
• Memory games
• Clue

Remember the more challenging the game, the harder your brain has to work. Mix it up a little to try different games and different puzzles to work your brain muscles at different angles. I have actually started implementing games and puzzles into my weekly routine and began to notice a difference in my thought process within two weeks. So it won’t take long and if you find something you enjoy doing, you will be increasing your brain power without even knowing it.

Two Hands are better than one - People tend to use only one hand their whole life for doing everyday things in their life. If they actually took the time to do little things such as writing with their non-dominant hand every now and then to stimulate a new feeling and new thought processes. Something as simple as this can actually stimulate the brain a whole lot.

I realize this when I started playing the piano. After I’d been playing for a little while I noticed, without even knowing, I was starting to do things with my left hand. I’ve always used my right hand for almost everything I would do, so this was a pleasant surprise. Like I said I just noticed it one day so my body was doing it without me even knowing, it’s almost like I acquired a special skill for doing absolutely nothing.

A few two-handed activities:

• Piano
• Writing
• Drawing
• Brushing your teeth
• Combing your hair
• Unlocking/opening your car door
• So try doing things you wouldn’t normally do with your opposite hand. Some examples are: writing, drawing, or even just holding a cup of coffee. If you do simple things with your other hand, you will notice an increase in your ability to perform tasks with that hand.

Enjoy and appreciate ambiguities - Trying new things is key when improving your brains ability to function. Think about it, your brain is not getting get stimulation. However, if you do things you normally wouldn’t do then your brain has to adjust and adapt to the new methods you are trying to implement. So remember to try things you normally wouldn’t t do such as trying different foods, reading a book you normally wouldn’t read,or writing with your opposite hand usually right with. The more variety you create, the more your brain has to adapt, thus increasing your brain power.

Mind mapping matters - Mind mapping can be extremely useful for individuals who have a lot of trouble organizing their thoughts and ideas. Mind maps are just diagrams used to connect different ideas to each other. Mind mapping is a lot easier and a lot more organized than taking traditional notes. It provides a basic structure for your thoughts in a neat and easy to read format.

The best thing about mind maps is you can easily modify it whenever you feel that a cluster of ideas isn’t working for you anymore. Just erase the clusters to remove them. With mind maps, you can also connect smaller clusters of ideas to other headlines and sub sections. Mind mapping can help with certain things such as:

• Note taking
• Brainstorming
• Problem solving
• Studying and memorizing

In the end, you can connect a number of ideas easily, and follow through with what you were planning, originally. For example, if you were planning to build a new deck, you can use a mind map to make sure that you will be able to tackle all of the parts of the deck (with their corresponding materials and tools).

So remember, activities that increase your brainpower can be almost anything you do every day already. Just remember to switch it up and do things you normally wouldn’t do in your everyday life. Try to exercise these techniques 3 to 4 times a week, or more if you would like, and you will notice a significant difference in the way your brain processes information.

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Deciding to go to concerts and listening to loud music can really affect your listening over many years. When you choose to get a front row seat, all the noise can be fun, but it also has consequences. After doing this for so long, you may realize your listening skills aren’t what they used to be. In the end, you may need to visit a hearing center to get checked out.

Deciding to ride a motorbike every day to and from work is something that can be a lot of fun. Yet, after a while, you may realize that it is really wreaking a lot of havoc on your listening skills. It may start out as something small, but as time moves on, you may become irritated by your inability to understand what others are saying. A good hearing center is a place where you can go to figure out whether or not your ears are the problem or if there’s something else going on.

In addition, your regular day-to-day job can have a huge effect on whether or not you are able to listen to conversations that are happening at a normal volume. For instance, if you’re in a restaurant and you have no idea what the person across the table is saying, then you may need to visit a hearing center in order to be able to enjoy a regular conversation. Furthermore, constantly having to ask whether or not someone can repeat himself or herself can really be a large issue. Getting your ears checked may turn out to be a huge advantage.

Furthermore, your ears are an essential part of your senses that guide you throughout everyday life. And if you realize that you’re not able to make out what people are saying during their first words, then you may have a problem. Sometimes, it’s as simple as an ear infection. Other times, it is something more serious. Whatever the case may be, going to a hearing center can help.

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Trouble Understanding Conversations

Being able to hold a simple conversation is something that we may take for granted. But, if it’s hard for you to chat with someone, your ears could need treatment. Going to a hearing center is a step in the right direction.

Turning up the Volume

You may love to enjoy music or watch television shows in surround sound. Sometimes, however, this could be a sign that your ears are damaged. If you cannot listen to music or the television at a normal level, you could be experiencing listening loss. Be sure to pay attention to such issues and have your ears checked at once.

Working in a Factory

Sometimes, your day-to-day job can wreak serious damage on your eardrums. Factory jobs are notorious for such issues, and if you don’t always wear earplugs, you could be in serious trouble with your ears. If something feels wrong, make an appointment at a hearing center.

Riding a Motorbike

Motorcycles make a great amount of noise. Even though you may love getting out and flying down the highway on a two-wheel bike, you are also exposing your ears to a lot of damage. Visit a reputable facility to get your ears tested to find out if you have damage.

Reading Lips

Depending on reading a person’s lips to understand what they’re saying is another reason why you should visit a hearing center. This is not the normal way to have a conversation. And if you cannot figure out what someone is saying without having to stare at their mouth, it’s necessary that you have your ears checked.

Experiencing Pain

Sometimes, you could simply be experiencing some type of pain or irritation in your ears that has nothing to do with loud noise. Many people have a hard time figuring out what others are saying and suffer pain due to an ear infection. You may have a cold that really clogs up your sinuses and drains fluid in your ears. As a result, it could be really difficult to understand what people are saying, in addition to causing pain. See a professional right away.

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For the first time in history, our bodies now contain an enormous mix of chemicals. This is true all over the world due in part to jet streams and prevailing winds, and also first world countries dumping their chemical waste either into the food supply or the soils of emerging nations. How bad is it? One estimate suggests that Americans are daily threatened by over 100,000 (yes, one hundred thousand daily!) different synthetic chemicals.

Further, an estimated 1,000 (yes, one thousand) new ones are introduced every year. Of those, only a couple hundred have been tested for their effects on our health, and of those, fewer still have been checked for their effects of pregnant women, developing infants and children.

This fact alone means that the health of the new generation may already be severely impacted.

Given that this is our condition, the worst thing we can do about it is to indulge ourselves in ‘the ostrich trick’ – burying our heads in the sand because we feel threatened. In this instance, out of sight is definitely not out of mind!

Luckily, we don’t have to wait decades for the scientific community to prove that the unique mix of chemicals in our bodies contributes to our cancer risk, for example. The following are ways we can reduce our toxic chemical burden ourselves.

Here are some empowering, effective and constructive actions we can each take:

1. Make Healthy Food Choices

Eat organic foods whenever possible, and always avoid processed foods. You not only do your body a favor by reducing the toxic load that enters it, you also are voting with your wallet and saying no to non-foods, fake foods and adulterated foods. It is especially important to say no to artificial sweeteners, not giving them to children and not consuming them if you are pregnant.

2. Load Up on Whole Food B Vitamins

Healthy DNA in every cell depends on whole food vitamin B. The best food source for this is nutritional yeast. But pay attention to the kind you buy: chemical companies are now buying up food companies and contaminating real food with fake vitamins. If you get a niacin rush from it, it means fake B’s are present. Throw it out, and try a different source (probably one in a can rather than in the bulk food section).

Among other B vitamins, you will be getting Inositol, which supports the breakdown of fat cells that store the toxins and Choline, which is a physiological detergent and liver detoxifier. Choline makes your bile absorb the toxins so they can be eliminated.

And to repeat for emphasis: Do NOT use synthetic vitamin B, as it can damage peripheral nerve plates and actually create heart arrhythmias and other nervous system disturbances.

Instead, read the label on the back of the nutritional yeast jar. Under ingredients, it should list only Brewer’s yeast, or nutritional yeast. If it also lists any individual B vitamins, then they’ve added synthetic ones.

3. Bathe Your Cells in Generous Amounts of Anti-oxidants

If you are concerned because so many chemicals can damage DNA, remember that a primary line of defense for DNA is antioxidants, especially vitamins A, C and E.

Carrots and fresh carrot juice are a rich source of natural, whole food vitamin A.

A great source of whole food vitamin C is the juice of half a lemon squeezed into filtered water. Don’t buy or use what government standards call vitamin C, which is only one part of the whole vitamin C complex nature made. Instead, it is a laboratory concoction made by boiling sulfuric acid and corn syrup together.

Also drink positively charged, corn sweetener free juices such as real lemonade, cranberry, cran/raspberry, pineapple or orange that are free of sugars and corn sweeteners (note: some corn sweeteners now appear on labels as ‘fructose’).

Whole food vitamin E, which is free of the negative effects being discovered by the synthetic isolates of vitamin E, is found in wheat germ oil as well as fresh nuts and seeds. Do not take synthetic isolates of vitamin E – they are toxic to your liver, and if only some are present, the ones you ingest will rob your body of the other parts to make it ‘whole’, thus creating deficits of the other parts.

4. Keep Yourself “Well-Oiled”

Since chemicals and radiation deplete your body of essential fatty acids (EFA’s, or vitamin F) resupply them.

In the space of about a month, you need roughly equal amounts of omega 3′s., omega 6′s and omega 9′s. Most food sources contain a mix of these oils, which can be found in flax, chia, walnut, pumpkin and hemp seeds, dairy fats and legumes.

An added benefit of providing plenty of these balanced fats is attaining and maintaining a normal weight. Avoid low fat diets; every cell and function of your body requires fats to function and stay healthy, starting with your brain, which is made of some 80% fat.

5. Keep Your Elimination Pathways Open

Drink copious amounts of pure water to keep your system flushed. If you’re not used to it, take the time to train yourself. Eight large glasses a day is excellent to aim for.

Next, exercise. Among its numerous benefits is the fact that it makes you sweat, and that flushes your system. Make it a point to sweat regularly and thoroughly. If you can’t exercise for some reason, sit in a sauna.

Third, consume plenty of organic fiber. Fiber acts like an internal broom to sweep the toxins out of your digestive tract. Fruits, vegetables and grains are an excellent source of fiber. There are also numerous fiber products on the market. Many people find psyllium seed to be too harsh, and prefer more gentle fibers such as those made from apple or grapefruit pectin.

Adding probiotics (healthy bugs) is another way to support chemical detoxification. That’s because probiotics help make sure your colon has the right bacteria to help digest what comes through.

6. Provide Plenty of Sulfur

Sulfur is essential for detoxification. Here’s why: Your liver has two metabolic pathways it uses to detoxify anything your body needs to eliminate, and both those pathways use sulfur.

A good food source of sulfur is garlic. It protects against damage from free radicals that damage body tissues, helps maintain normal cholesterol and triglyceride levels and a healthy flow of blood through the circulatory system.

7. Use Herbs That Support Detoxification

A great variety of herbs exist that support detoxification in various ways.

In choosing an herb, first make certain that it is organic. Many herbs (such as some imported from China) have been found to be contaminated with metals, and many from this country have been sprayed. If you use these, you will be spending your money to add an additional source of contamination.

Then, choose the right herb for the job. For that, you may require the services of a holistic health professional who has access to whole organic, therapeutic strength herbs and knows how to evaluate whether you need to detox from pesticides, food additives, metals etc.

Some herbs, Chlorella, for example, can help detoxify your body of environmental pollutants from food, air and water because its cell wall attracts and binds with hydrocarbon pesticides and insecticides such as DDT, PCB and Kepone. This enables the body to carry them out – to eliminate them.

Organic Spanish Black Radish is a good colon detoxifying herb that is also good for reducing liver congestion, diarrhea, virus load and constipation. It’s high in sulfluothane, which grabs cancer cells.

Still other herbs are immune system boosters, blood cleansers, liver function supporters, bile production enhancers, promoters of cellular health, and so on. They have names like Echinacea, Turmeric, Andrographus, Ginger and Dandelion Root.

8. Homeopathic Remedies

These are far ranging in their ability to help the body release toxins. Many are formulated specific to the toxin.

For example, remedies exist for cellular release of tobacco, dust, hydrocarbons, molds, radiation (such as U.V., microwaves, radon, cobalt, x-rays, TV’s video display terminals and geopathic disturbances), sulfur dioxide, sulphurous acid (the principle ingredient in acid rain), heavy metals, residual toxins from infections (bacterial, viral, yeast, parasite, or nematode), food additives (food colorings, flavorings, preservatives, sweeteners, acidulents, bleaches, emulsifiers, humectants and thickeners, hormones, leavenings and solvents such as acetone and hexane), insecticides, phenolics and dental materials (alloys containing chromium, copper, nickel, silver, tin, zinc, mercury, cements, resents, chlorine and fluoride.

One word of caution: many homeopathics are prepared in a base of lactose, so if you’re lactose intolerant, be sure to check before taking any.

9. Know When to Get Competent Help

If you are currently having symptoms of toxicity, it may be time to seek the services of a competent health professional. You can get yourself into a lot of trouble by trying to detoxify yourself by yourself.

Cloudy thinking, inability to make good choices, lassitude, lack of motivation and inability to follow through are all symptoms of toxicity. When you’re already in that state and then stimulate your body to release even more toxins, you can become profoundly ill, especially when releasing very damaging substances such as heavy metals and certain chemicals.

A competent professional can assess your particular state of toxicity, monitor how quickly or slowly you need to detoxify and from what, choose the right products, whether herbs, homeopathics or whole food concentrates, determine your food intolerances and help you avoid further toxicity.

Nobody knows for sure whether a higher chemical body burden means a higher risk of cancer, but most health professionals would warrant that the dramatic rise in cancer rates and the dramatic rise in chemical toxicity are related. By systematically detoxifying, you’ll definitely think better, function better, have more energy and feel better. You may also lower your risk of a variety of health problems, not just cancer. And that’s worth a lot.

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Here are some reasons why scrubs are becoming popular as a medical uniform:

1. Color and design variation – although the white colored uniform that most medical professionals wear can have a sanitary and easing look. The color often becomes dull for patients, especially if you’re working in the pediatric unit. Scrubs nowadays come in many different colors and designs.

Brighter colors often create a more energetic atmosphere which can be stimulating for the patient. If you’re assigned to the pediatric area where you commonly handle children, a colored scrub can amuse them especially one which has a cartoon character or other designs that are interesting in their eyes. This can help ease their fears a bit, especially since most children are uncomfortable being in the hospital.

Aside from the colors and prints, scrubs also come in different designs. There are mock wraps that are quite fitting for women, V-necks, traditional and branded scrub suits. Among these choices, you can pick one that can best suit your body’s figure and which you can be comfortable wearing.

2. Comfortable wear – compared to previous white uniform designs for nurses and other medical professionals, wearing a scrub can have better advantages. First is that, most scrubs are made from mix polyester cotton or from cotton made materials. It will feel much softer when it comes in contact with your skin, minimizing irritation. At the same time, it doesn’t restrict your movements and the other activities. Scrubs are designed to be a bit loose, in order to allow quick movements. This can be quite important, especially when you’re needed in an emergency situation quickly.

3. Easy cleaning – when you’re working in the hospital as one of the medical staff, dealing with different body secretions, colored solutions and other stain causing substances is a part of your everyday routine. There are a lot of times when you won’t be able to avoid getting them on your uniform. When this happens, getting rid of it is very important. If your uniform is stained, it would look unsanitary. Scrubs that are worn as medical uniforms are often made of mixed polyesters that are stain resistant. This makes it easier for you to was and remove the stain out of uniform, allowing you to maintain a clean and sanitary look.

Because of its popularity, medical scrubs are now being sold in the market and over the internet in varying design and prices. You can easily find one that is best for you that also comes with a reasonable price.

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History:

During the colonization of the Americas, goldenseal was already extensively used by many Native American tribes as a medicine and as a coloring agent. Native American tribes including the Cherokee, Catawba, Iroquois and Kickapoo used goldenseal root. The Cherokee tribe used golden seal to treat Cancer, debility and dyspepsy. The Iroquois tribe made a decoction from the root to treat whooping cough, diarrhea, liver problems, fever, sour stomach and flatulence. The tribe also used it as an emetic for biliousness. Goldenseal root was also used as a diuretic, appetite stimulant, and as a treatment for skin diseases, ulcers, arrow wounds and gonorrhea.

Early American settlers adopted these uses until it was entered into most pharmacopeias in the 19th century. By 1919, Finley Ellingwood’s The American Materia Medica, Therapeutics and Pharmacognosy listed Goldenseal as medicine for various illnesses, conditions, and diseases.
Health Benefits of Goldenseal Root

Most herbalists today consider goldenseal as an alternative, anti-catarrhal, anti-inflammatory, antiseptic, astringent, bitter tonic, laxative, and a muscular stimulant. It is used to treat colds and other infection of the upper respiratory tract. As an astringent, it can be used to work against microbial infections and inflammation, gastrointestinal-tract infections (colitis and duodenal ulcers), and it is also used to stimulate appetite and to aid digestion. It also works against microbes in the bladder and rectal area when applied topically.

Golden seal can also be applied to wounds, canker lesions, and as a mouthwash for sore gums, mouth and throat. It is also used to treat skin and eye infections, diarrhea and vaginitis. It also stimulates the central nervous area. As a bitter, goldenseal root stimulates the appetite and aids digestion.

Cautions:

Although considered safe when used for short-term, golden seal may cause some side effects. Rare side effects of goldenseal root include nausea and vomiting. Goldenseal root should not be used by pregnant or lactating women as it may be transferred through the milk which may cause a life-threatening liver problem in nursing and/or jaundiced infants. People with high blood pressure, cardiovascular diseases, or on antibiotics should avoid using goldenseal root.

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It is believed that acupuncture can help with a lot of different health problems, for example, a wide variety of pains, headaches, diseases, mental problems etc. Even though it is not actually scientifically proven that acupuncture can be useful for treating all of those health issues, this therapy has become popular because people report that it has helped them.

Most of the people who are interested in trying out acupuncture are also usually a bit worried and maybe even scared because they don’t know exactly what to expect from this strange Chinese therapy. Let me give you a few tips that you should read before paying a visit to the acupuncturist.

1) Don’t be afraid – it is almost never painful.

In 95% of the cases, it doesn’t hurt when the needles are inserted in your body if you are relaxed. It is mostly because acupuncture needles are much thinner than the regular sewing needles. Also they are never inserted deep and in some cases (mostly Japanese acupuncture) the needles just touch your skin without any insertion at all.

2) Don’t worry – you are not going to lie there naked.

Acupuncture points are all over your body and which ones will the acupuncturist use depends on the diagnosis. It is very popular to use points on your back, feet and ears. Usually you have to uncover just a small area of your body. You can expect that the acupuncturist will use approximately some 15 to 30 needles.

3) Be calm – relax your mind and your body.

If you want to have a pleasant and comfortable therapy then it is suggested to let yourself relax and maybe even fall asleep for some time. It could actually be very beneficial and make the therapy more effective. Also try not to move your body too much when the needles are inserted in your body as it can cause some pain.

4) Be patient – the results are not usually quick.

People usually feel energized and revitalized after their first acupuncture therapy but it almost always takes several procedures to see some long-term results. Don’t expect that all your pain will go away after the first time – instead try to visit your acupuncturist, for example, twice a week for a month and then take a look at your progress.

5) Be smart – know when to quit.

It is certainly not smart to quit after your first procedure just because your symptoms have not gone away, however, it is also useless to waste your time and money if acupuncture obviously doesn’t work for you. If it is already your 10th treatment and you still haven’t experienced any improvement then it is probably the time to stop and try something else.

6) Be secure – choose only qualified practitioners.

If you want to feel safe during the therapy then definitely check if your therapist is a member of a professional acupuncture organization. Acupuncture is generally a very safe and harmless procedure but only if it is done by a qualified specialist.

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Prior to going for the surgery it is essential to consult a medical professional to confirm whether you actually require surgery to be done. The proper decision would be made by the doctor on very carefully analyzing your condition. There is a likelihood of you being subjected to a sleep test. This test would involve making you fall asleep with the help of sedatives. The doctor would thus be able to diagnose the actual reason that is making you snore.

The surgical procedure that would be preferred would depend on the cause that is leading to snoring. Uvulopalatopharyngoplasty is considered to be one of the most frequently carried out surgical procedures. It is also referred to as UPPP. It basically involves the removal of the tissues of the throat to clear it of any blockage that may exist. Snoring is most of the times actually caused due to such a blockage. Parts of the uvula and the soft palate are basically removed in this procedure. The tonsils are also often removed in this procedure.

One of the other types of surgical technique is uvulopalatoplasty. It is also called as LAUP. Laser is used in this technique. When snoring is resulted due to the blockage of the air passage by the uvula, this technique is usually used. Thus the uvula is basically cut in this procedure to prevent it from coming into contact with the throat and thus causing snoring.

Genioglossus and hyoid advancement is also one of the techniques used to get over the issue of snoring. Tongue suspension surgery is what it is also known as. As the name suggests, this is a surgery performed to avoid the rolling back of the tongue to the throat as one sleeps. The rolling back of the tongue towards the throat is one of the major causes that lead to snoring. Your problem can thus be easily overcome by this surgery if it is caused due to this reason. This surgical procedure involves installing a screw into the mandible. As soon as this is done stitches are given below the tongue. This surgery is actually reversible.

One would be happy to know that surgical treatments are permanent solutions to the problem of snoring. After the successful completion of the surgery a person will get rid of all the stop snoring devices that had to be used before. The surgical procedures however also have their share of disadvantages. The cost of the surgery is considered to be a huge problem. Surgeries always come along with risks so this is considered to be one of the other drawbacks. There are chances that the surgery might not be successful or it may lead to other complications.

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1) EAT SOME MOOD BOOSTING FOODS:

The foods you eat can have a major effect on your mood. Eating too many low quality foods can cause your blood sugar levels to surge and then fall rapidly leaving you feeling tired and moody. This is a particular problem over Christmas when tasty treats are constantly on offer. Eating the right foods can have the opposite effect and make you feel positive and upbeat. For example, studies have shown that drinking tea can lower levels of the stress hormone cortisol. Research has revealed that dark chocolate, nuts and salmon also have similar mood boosting effects.

2) EXERCISE REGULARLY:

Exercise can help improve your mood in multiple ways. For starters, it causes your body to release endorphins and serotonin (2 substances that can boost your mood). In addition to this, it is a great way to clear your mind by allowing you to temporarily escape from the stresses of day to day life.

3) TRY A LIGHT BOX:

If you notice that your mood always drops around this time of year you may suffer from SAD. This health disorder affects approximately 7% of the people in the UK and can lead to depression, irritability, sleep problems, stress and more. The good news is that 85% of SAD cases can be treated effectively with the use of a light box (a specially designed, light emitting box that can be purchased from many retailers).

4) SLEEP WELL:

Failing to get enough sleep can make you grumpy and miserable at any time of year. However, over Christmas you generally get less sleep because your social calendar is a lot fuller. So around the holiday season it is extra important to make sure you are getting a good amount of sleep. Taking naps and having the occasional early night are 2 great methods you can use to catch up on your sleep.

SUMMARY:

As I said earlier in this article, Christmas is not normally associated with negative feelings. However, if you feel like your mood needs picking up this year give these strategies a try. Not only will they help improve your mood but they will also help you keep your diet and exercise routine in check and maintain your Christmas fitness.

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When you think about it, its easy to see why. You get dressed up in your best clothes in front of colleges and friends and often see family that you may not have seen in a long while. Who wouldn’t want to look as good as possible?

With this in mind I have put together a quick list of ‘Dos and don’ts’ for you to read, because if you start early enough, there’s no reason you shouldn’t go into 2011 holiday season looking and feeling your best.

DO – Get adequate sleep. I can’t stress this enough, late nights spent rapping presents or attending Christmas party’s will have a powerful effect on the hormones we produce whilst we sleep (mainly testosterone) which help burn fat and repair muscle.

DON’T – Try and sweat out a hangover. If the Christmas party went on until the early hours, don’t rise early the next day for a workout in an attempt to shed your hang over and undo the damage. Dehydrating yourself further whilst pushing yourself through a half hearted workout,will only work to make you feel even more lousy after the adrenalin rush of the workout is finished. Rest up and drink ample water and good healthy food, that way you will be ready to put in 100% for your next workout.

DO – Eat plenty of sprouts. Love them or hate them these small green balls of goodness are intrinsically linked to Christmas. Sprouts are a fantastic source of fiber and iron, and are a bastion of nutrition on an otherwise unhealthy, if not highly enjoyable, day.

DON’T – Starve yourself before the big day. Many people eat very little in the run up to big events like Christmas when they expect to eat a lot of food. The idea being that if you don’t eat too many calories before the event, then the chances are you wont put on any weight. In reality all this does is increase your hunger dramatically assuring that you eat more food than you probably would have. After a period of reduced calories the body likes to keep hold on to as much as possible when normal eating is resumed (sound familiar low calorie dieters?)

DO – Keep weight training. Often people have less time at this time of year for exercise, but there’s no reason why you should stop exercising just because you can’t commit to an hours worth of exercise. Instead, try this metabolic circuit that will increase fat burning hormones in your body as well as strengthening and toning trouble areas, ensuring that the holiday season doesn’t have to be a time when you fall “out of shape” Split squat 20 seconds on each leg 10 seconds rest Press ups 10 seconds rest Body weight row 10 seconds rest body weight squats 10 seconds rest bicep curl to shoulder press 1 min rest and repeat

DON’T – Beat yourself up if you over indulge from time to time, it’s the HOLIDAY season! No good will come of you despairing at your binge of mince pies and glasses of Baileys. As long as you follow the simple rules above there’s no reason why any damage done over the holiday season is not easily corrected in January without you having to go on a fad new years diet.

So there you have it. Keep your sleep consistent, keep up your exercise, eat plenty of sprout, avoid starvation tactics and guilt trips and 2011 should be a Christmas to remember for all of the right reasons.

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