Waking Up Tired - Not Enough Sleep | Reasons You Wake Up Tired

Waking Up Tired - Not Enough Sleep | Reasons You Wake Up Tired Waking Up Tired - Not Enough Sleep | Reasons You Wake Up Tired Waking Up Tired - Not Enough Sleep | Reasons You Wake Up Tired
If you’re getting the recommended seven to 10 hours of sleep, yet still can’t shake a lethargic feeling, your fatigue may have little to do with the amount of z’s you’re catching. Health conditions and factors in your waking life could be contributing to your general malaise. Before hitting the snooze button yet again, check out the following 10 potential reasons you’re waking up tired and learn how to restore your spark.

1.    You’re anemic.
 While there are several types of anemia, a condition that relates to abnormally low levels of red blood cells and hemoglobin, which prevent adequate oxygen from traveling throughout your body, the common symptom is often loss of energy and chronic tiredness. If you find yourself easily fatigued, you could have deficiencies in your blood. A blood test can determine if you are anemic and the condition can often be managed by taking supplements as suggested by your doctor.


2.    Your sleep schedule is inconsistent.
It may feel good to sleep in on the weekends, but if you go to sleep and wake up at different times throughout the week, you’re disrupting your circadian rhythms that are crucial regulators of your sleep cycle. Consistency is key in maintaining energy so sleep specialists suggest going to sleep and waking up within an hour of the same time each day.


3.    You’re bored.
Lack of stimulation can wreak havoc on your energy levels. If you find yourself bored with your job, consider taking on a new, exciting project. You’ll find that an active mind can do wonders for your energy.


4.    You’re not getting enough sunlight.
Sunlight sends the signal to your brain to release serotonin, a naturally occurring feel-good chemical that makes you feel happier and more alert. Unfortunately, desk jobs and the use of unnatural light can mess with our circadian rhythms and the regulation of crucial alertness chemicals in our bodies. According to WebMD, spending at least 20 minutes outside can make you feel instantly more energized throughout the day and increase the quality of your sleep that night.


5.    You’re drinking too much caffeine.
It’s hard to break the cycle of over-indulging in caffeine when you lack energy, but whether or not you’re completely aware, caffeine can have negative effects on the quality of your sleep, which in turn can have you reaching for another cup of coffee. Break the vicious cycle by abstaining from coffee within six hours of your bedtime to ensure it does not affect your ability to reach and stay in REM sleep, the most restorative part of your night.


6.    You’re stressed out.
Stress hormones, such as adrenaline and cortisol, initially rev you up, but if your inner alarm system is constantly on, it’s bound to wear you out. Chronic stress ultimately saps your body of energy and reduces your ability to cope with real or perceived stressors or dangers. If you find yourself anxious much of the time, consider meditation, yoga, or exercise to quiet your mind. Not only will your sleep improve, but you’ll literally free up your brain to focus on supplying your body with the energy it needs.


7.    You’re not getting enough exercise.
Research indicates that regular exercise can increase energy levels in the long run. According to Patrick O’Connor PhD and co-director of the University of Georgia exercise psychology laboratory, 90% of exercise and energy-level studies showed that sedentary people who began exercising reported improved fatigue. Next time you’re tempted to take a 20-minute nap, opt for mild-to-moderate exercise instead.

Waking Up Tired - Not Enough Sleep | Reasons You Wake Up Tired, Beauty, Oil, Moisturizer, Skin Care, Secret, Dry Skin, Advice, Argan Oil, Cleanser, Cleaner, Moisturize, Eat Breakfast If I'm Not Hungry? Dieting, Myths, Lose Weight, Get in Shape, Shape Up, Work out, Exercise, Fit, Health, Healthy, Hunger, Food, Metabolism, Gym, Fat

Get in Shape, Lose Weight, Be Healthy - Get in Shape, Lose Weight, Be Healthy

Get in Shape, Lose Weight, Be Healthy Get in Shape, Lose Weight, Be Healthy Get in Shape, Lose Weight, Be Healthy
Anyone who is overweight wants to be in shape yesterday. They've got a high school reunion coming up; Their friend lost weight; They're taking a cruise to Romance Novel Model island…

If you're overweight, you didn't get that way in just a few weeks, and you won't undo it quickly. There is no miracle berry juice that will help burn off a pound a day every day, smearing on some cream won't melt fat, and Oprah can't help you "Law of Attraction" the flab away.

I hate to break it to you, but when it comes to weight loss, there is no "quick," and their certainly is no "easy."

Do you know what happens when I Google "lose weight fast"? I get 2.26 million pages and a ton of advertisements. Now let's see the what the results are for "lose weight slow". There are only 6,100 pages and no ads at all.

Now think about which approach actually works. This is a race that the tortoise wins and the hare doesn't even finish.

Regardless, the media inundates us with false promises. Jillian Michaels kettlebell DVD promises we can lose five pounds a week, and the sculpted models in the Bowflex commercials make equally ludicrous promises.

I've seen 12-week plans, 8-week plans, 30-day plans, and even two-week plans for dropping ridiculously, unrealistic amounts of fat. Some say it requires little to no effort, or it only takes eight minutes in the morning. Others report that you can eat whatever you want.

These are all examples of telling you what you want to hear, because that's what sells. You don't want to hear that sustained weight loss equals tremendous effort, restraint, hunger and pain, and weight loss marketers know this.
Beauty, Oil, Moisturizer, Skin Care, Secret, Dry Skin, Advice, Argan Oil, Cleanser, Cleaner, Moisturize, Eat Breakfast If I'm Not Hungry? Dieting, Myths, Lose Weight, Get in Shape, Shape Up, Work out, Exercise, Fit, Health, Healthy, Hunger, Food, Metabolism, Gym, Fat

Argan Oil Beauty Secret - Argan Oil Beauty Secret

Argan Oil Beauty Secret Argan Oil Beauty Secret Argan Oil Beauty Secret
With so many beauty products to choose from, it can often feel overwhelming walking down the beauty aisle and picking out just one product that's right for you.  It doesn't help that terms like "paraben free," "fragrance free," "eco-friendly" and "organic" seem to be popping up on every single label.  It seems almost next to impossible to find a legitimate product that really works and isn't simply a marketing ploy.

That's why this argan oil product really jumped out at me.  It's free of parabens, sulfates, fragrances, dyes, petro-chemicals and phthalates -- it's simply 100% pure organic argan oil.

What is argan oil?

Argan oil comes from the Argan tree in southwest Morocco.  On these trees is a fruit that contains a very hard nut inside.  Within the nut are one to three oil-rich kernels that are pressed to release the oil.  Because of the tree's small and very specific growing region, the oil remains one of the rarest in the world.

What it does:

Referred to as "liquid gold" by The New York Times, argan oil is extremely rich in vitamin E and essential fatty acids.  It contains twice as much Vitamin E as olive oil and is gentle enough for all skin types.  Despite being an oil, it's lightweight and absorbs quickly.

Argan oil is known for its conditioning, restorative and age-defying qualities.  It is believed to relieve, and perhaps even cure, skin conditions like dry skin, eczema, acne and psoriasis.

Moroccans have been using the stuff for centuries for it's nutritional and cosmetic properties.  They use it in the kitchen in traditional Moroccan recipes and generously apply it to their skin, nails and hair.


Benefits:
Alleviates dry skin
Softens wrinkles
Helps heal acne, blemishes & scarring (contains phytosterols, which are good for scar tissue)
Softens cuticles
Treatment for split ends
Gives skin a dewy glow
Safe enough for babies

BONUS FACT: By law, Morocco’s Berber women are the only people permitted to extract the oil from argan trees.  This has been of great assistance to the Berber women, promoting financial and social independence.  Moroccan King Mohammed VI was instrumental in setting up the argan oil co-ops run by these women.

Beauty, Oil, Moisturizer, Skin Care, Secret, Dry Skin, Advice, Argan Oil, Cleanser, Cleaner, Moisturize

Hairstyles That Speak Volumes - Hairstyles That Speak Volumes

Hairstyles That Speak Volumes Hairstyles That Speak Volumes Hairstyles That Speak Volumes
You may think putting your hair up into a high ponytail is just a quick and easy way to get your hair out of your face, but you may be sending out strong signals about your personality. One blog says a high ponytail means you have below average intelligence, whereas a low ponytail means you're smart. Surely not every hairstyle can be absolutely defined, but as a society we do have stereotypes that accompany different looks. Yes, these are stereotypes, so see how we break down hairdos by personality and take this with a grain of salt.
High ponytail: Like pop superstar Katy Perry or perhaps a cheerleader, when you wear your pony high, it makes you come across as bubbly and energetic.
Short bob: Victoria Beckham's infamous short bob is perfect for her since it makes her look confident and stylish. 
Long cascading waves: Kim Kardashian always rocks perfectly curled hair, but if you spend a long time styling yours this way, some may think you're seductive and materialistic. 
Pigtails: If you're over the age of six and still rocking pigtails, you're probably young spirited or girly like Paris Hilton.
Side ponytail: This style was a hit in the '80s, but if you're still wearing a side ponytail now, people may think you're a playful party girl a la Tila Tequila.
Bun: If you prefer an elegant bun like Amy Adams you could come across as dainty or rigid.
Low ponytail: If you fasten your hair into a tidy low pony like Anna Kendricks you're probably confident and straight-forward. 
Bob: Salma Hayek comes across as confident and serious with this sleek bob.
Headband: Ladies who wear basic headbands are often strong and organized like Leighton Meester as Blair Waldorf on "Gossip Girl."
Pixie cut: If you've just chopped off you hair into a pixie, we'd take bets that you're going through a major life transition, as Emma Watson did when she completed the "Harry Potter" films. 
Long, pin-straight hair: Gwyneth Paltrow is very regimented, but her long, sleek hair also tells us she may be high maintenance or snobby. 
Untamed curls: Shakira's free-flowing hair shows she is energetic and uninhibited. 
Casual updo: When you're as established as Meryl Streep, an easy updo is all you need. This style shows she is low maintenance and comfortable.
Hairstyles That Speak Volumes Hairstyles That Speak Volumes, Pixie Cut, Curly, Straight, Bob Waves, Ponytail, Style, 

Two in One Workout - Two in One Workout, Lose Weight Fast

Two in One Workout, Lose Weight Fast Two in One Workout, Lose Weight Fast Two in One Workout,  Lose Weight Fast

In successful relationships, partners bring out the best in each other. The same can be said of fitness moves. Certain exercises are more effective when paired up than when done alone. "Doing two moves at the same time—each targeting an opposing or unrelated muscle group—allows you to train harder without exhausting a single group too quickly," says certified personal trainer Katrina Hodgson, CEO and cofounder of ToneItUp.com and Tone It Up fitness studio in Los Angeles, who created this workout. "This method of training also boosts total-body tone and helps sidestep muscular imbalances that can lead to injuries." And the best part: They get you out of the gym in half the time. What's not to love?

The Workout
Complete this 20-minute circuit three times a week on nonconsecutive days. All you need is a pair of dumbbells (try five to eight pounds) and a stability ball. Go from one exercise to the next without resting in between. When you've completed all eight moves, rest for one to two minutes, then repeat the circuit three more times. (If you're really in a pinch, just do as many sets as you can.)

The best strength-training program for women.

Reverse Lunge with Rotation and Biceps Curl
Targets biceps, core, obliques, quads, hamstrings, and glutes

Hold dumbbells at your sides and stand with your feet hip-width apart (a). Step back with your left foot, and bend both knees to lower your body until your right knee is bent at least 90 degrees. At the same time, rotate your upper body toward your right leg and curl the dumbbells to your chest (b). Reverse the movement by lowering the weights and rotating your chest to face front, then return to standing. That's one rep. Do 15, then repeat on the opposite side.

Deadlift to High Pull
Targets shoulders, upper back, hamstrings, and glutes 

Hold dumbbells in front of you, palms facing your thighs, and stand with your feet hip-width apart, knees slightly bent (a). Keeping your back slightly arched and your core engaged, hinge forward at the hips and slowly lower your torso until it's almost parallel to the floor (b). Pause, then squeeze your glutes and push your hips forward to return to standing, pulling the dumbbells up to your chest by bending your elbows out to the sides and raising your forearms (c). Return to the starting position. That's one rep. Do 15.

Burn more fat with this challenging yoga workout.

Stability-Ball Triceps Extension
Targets triceps, core, glutes, and hamstrings 

Hold a dumbbell in each hand and lie with your upper back resting on a stability ball; raise your hips so your body forms a straight line from knees to shoulders. Extend the dumbbells directly over your head with arms straight and palms facing each other. Push your weight into your heels to keep your hips lifted and glutes engaged throughout the move. This is the starting position (a). Without moving your upper arms, slowly bend your elbows and lower the dumbbells until your forearms are beyond parallel to the floor (b). Straighten your elbows to return to start. That's one rep. Do 15 to 20.

Plank Hold and Single-Arm Row
Targets upper back, lats,shoulders, core, and glutes 

Get into pushup position with your hands gripping a pair of dumbbells; your hands should be slightly wider than shoulder-widthapart, and your feet slightly wider than hipwidth apart (a). Keeping your hips parallel to the floor (you'll need to engage your core and glutes the entire time), bend your right elbow to pull the weight up toward the sideof your body (b). Pause, then slowly return the weight to the floor and repeat with the left arm. That's one rep. Do 15.

Squat with Leg Abduction and Lateral Raise
Targets shoulders, delts, upper back, outer thighs, glutes, and quads 

Hold a pair of dumbbells at your sides and stand with your feet hip-width apart (a). Brace your core and lower your body into a squat (b). As you return to standing, lift your right leg out to the side while raising your arms until they're in line with your shoulders (c).Repeat with the left leg, and continue alternating for a total of 16 to 20 reps.

Don't like dumbbells? Try this fat-burning kettlebell workout.

Hamstring Curl with Chest Press
Targets chest, core, glutes, and hamstrings 

Hold a dumbbell in each hand and lie faceup on the floor with your calves on a stability ball. Straighten your arms and hold the dumbbells above your chest, palms facing your knees, and raise your hips to form a straight line from shoulders to feet (a). Bend your knees to roll the ball toward your butt, while lowering the dumbbells to your chest (b). Reverse the movement to return to start. That's one rep. Do 15. (If you lose balance during part B, do the exercise as two movements: First pull the ball toward you, then do the press.)

V-Sit Incline Press
Targets biceps, triceps, shoulders,upper back, core, and quads 

Sit with your knees bent and feet flat on the floor. Hold a pair of dumbbells in front of your shoulders, as shown. Lean back so your torso is at a 45-degree angle, then lift your lower legs until they're parallel to the floor, keeping your knees bent (a). Engage your core and press the dumbbells up and away from your body until your arms are straight (b). Return to start. That's one rep. Do 15 to 20.

Have an exercise-related injury? How to relieve your soreness.

Side Plank with Rear Fly
Targets shoulders, upper back, obliques, and core 

Grab a dumbbell with your right hand and lie on your left side, then prop yourself up on your left forearm and raise your hips so your body forms a straight line. Extend the weight in front of you at shoulder level (a). Slowly raise the weight toward the ceiling, keeping your arm straight and pulling your shoulder blades together (b). Return to start. That's one rep. Do 12 to 15, then switch sides. 

Article Written by Jen Ator
Eat Breakfast If I'm Not Hungry? Dieting, Myths, Lose Weight, Get in Shape, Shape Up, Work out, Exercise, Fit, Health, Healthy, Hunger, Food, Metabolism, Gym, Fat

Detox Your System With Broccoli - Detox Your System With Broccoli

Detox Your System With Broccoli Detox Your System With Broccoli Detox Your System With Broccoli
Winter tends to weigh us down. We want to move as slow as a sloth but work, school and family pressures don't allow us to slow the pace. How can we combat the dreaded doldrums? Everything we need to lighten up is found in the produce aisle. 

Broccoli has a strong, positive impact on our body's detoxification system. The dynamic trio of nutrients, glucoraphanin, gluconasturtiian, and glucobrassicin neutralize and eliminate unwanted contaminants, leaving us feeling lighter and more able to cope. Most toxins that pose a risk to our cells are detoxified in our body through a two-step process. What's remarkable about broccoli is its ability to alter activity in both steps: The glucosinolates in broccoli assist the first step in detoxification (called Phase I) and its sulforaphane content supports the second step (called Phase II). 

Broccoli consumption has increased over 940 percent over the last 25 years. It could be because broccoli contains a good amount of protein and is one of the richest vegetable sources of calcium, iron and magnesium. Moreover, broccoli also boasts good amounts of vitamins A and contains more vitamin C than an orange!

Do you need more convincing to serve mini trees at dinner this week? Look at these five amazing facts on the cleansing cruciferous: 

1. Broccoli may relieve asthma symptoms. Sulforaphane is a naturally occurring chemical found in broccoli. This interesting molecule increases the amount of active Phase II enzymes of the upper respiratory tract, helping with symptoms of asthma. These enzymes are responsible for neutralizing the harmful toxins we breathe everyday that can cause respiratory distress in sensitive people, especially those with respiratory conditions.


Eat Breakfast If I'm Not Hungry? Dieting, Myths, Lose Weight, Get in Shape, Shape Up, Work out, Exercise, Fit, Health, Healthy, Hunger, Food, Metabolism, Gym, Fat, Broccoli

Eat Breakfast If I'm Not Hungry? - Eat Breakfast If I'm Not Hungry?

Eat Breakfast If I'm Not Hungry? Eat Breakfast If I'm Not Hungry? Eat Breakfast If I'm Not Hungry?
I’ve always been a breakfast eater. Breakfast—along with a couple cups of coffee—gives me that much-needed energy boost to start my day and keep me going until I break for lunch. My breakfast-eating habit isn’t unique, but there are plenty of people—some of my friends and family included—who start their day on an empty stomach. It was a question from one of those non-breakfast-eating friends of mine that inspired this topic: did she really have to eat breakfast even if she wasn’t hungry?

To answer her question, I did a little research—and here’s what I found:
Eating a morning meal is a healthy habit. Research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight—and keeping it off—when they eat breakfast.

What’s more, people who typically eat breakfast also get more fiber, calcium, vitamins A and C, riboflavin, zinc and iron—and less fat and dietary cholesterol. Perhaps it’s because they often eat cereal, which is fortified with vitamins and minerals, and fruit, which is naturally nutrient-rich.
Breakfast is good for your heart, too, according to new research in the October 2010 American Journal of Clinical Nutrition. The study found that people who skipped breakfast throughout childhood and as adults had higher “bad” LDL and total cholesterol than lifelong breakfast eaters. (They also carried more weight in their midsection.) Why skipping breakfast is linked with higher cholesterol isn’t clear, but the findings support previous research, says study author Kylie Smith, M.S., of the University of Tasmania, Australia. Plus, she notes, eating breakfast has also been shown to improve concentration and mood.
Not hungry when you first get up? Don’t worry. Eating breakfast doesn’t have to be the first thing you do each day. Just make sure that when you do eat, your meal is something that will sustain you for a few hours—it should include some fiber and protein.
Related:
Filling Grab-and-Go Breakfast Recipes
High-fiber Breakfasts to Pack and Carry
How do you squeeze breakfast into your busy morning?
Article Provided By Brierley Wright, M.S., R.D.

Eat Breakfast If I'm Not Hungry? Dieting, Myths, Lose Weight, Get in Shape, Shape Up, Work out, Exercise, Fit, Health, Healthy, Hunger, Food, Metabolism, Gym, Fat

Five (5) Diet Myths Revealed - Five (5) Diet Myths Revealed Dieting

Five (5) Diet Myths Revealed Five (5) Diet Myths Revealed Five (5) Diet Myths Revealed

Now that there’s nothing left of the holiday cookies but crumbs, and the requisite holiday parties are no longer usurping your time at the gym, you might be getting fired up about the latest and greatest way you’re going to shed pounds in 2011. Awesome. Personally, my favorite way to lose weight is to plan delicious low-calorie meals that result in my eating fewer calories without even realizing it. (Take EatingWell’s 500-Calorie Dinner Challenge—and cut calories painlessly.) Of course, you need to pick the method that will work best for you—just don’t get tripped up by any of these silly diet myths.
Myth #1: You can lose 10 pounds in 2 weeks. (See what EatingWell nutrition advisor Dr. Rachel Johnson has to say about this myth, fasting and other fad diets.)
Truth: You probably can lose 10 pounds in two weeks if you crash-diet, but you’ll feel terrible—and most of the weight will return once you start eating normally. To truly lose 1 pound, you need to “eliminate” 3,500 calories—the amount stored in a pound of fat—by eating less and moving more. If you cut 500 calories (or cut 300 and burn 200 through exercise) every single day of the week, you’ll lose about a pound a week. And that’s real weight loss. (Jump-start your diet and get support from others with EatingWell’s free Diet Challenge program.)
Myth #2: Eating many mini meals helps you control your weight better than eating fewer, larger meals.
Truth: There’s a kernel of truth in this myth, as EatingWell contributing editor Joyce Hendley first reported in The 13 Biggest Nutrition and Food Myths Busted. Our metabolisms rev up slightly each time we eat, as our bodies process what we’ve consumed. So by having many mini meals instead of fewer, larger ones, we shift our metabolism into a higher gear more often—and burn a few more calories. But “the calorie difference is so small it doesn’t add up to a hill of beans,” says Dr. John Foreyt, director of the Behavioral Medicine Research Center at Baylor College of Medicine in Houston. That said, snacking between meals may help some dieters by keeping them from getting overly hungry and eating too many calories when they finally sit down to dinner.
Myth #3: If you exercise, you can eat as much as you want.
Truth: Unless you’re working out like an Olympic athlete, to lose weight you’ll still need to keep an eye on how many calories you’re eating. “Calories in” add up much more quickly than “calories out.” Consider this: two medium cookies cost you about 400 calories. To burn 400 calories, the average person needs to run or walk 4 miles.
Myth #4: “Calories eaten at night are more fattening than those eaten early in the day.”
Truth: “Calories are calories are calories, and it doesn’t matter what time you eat them,” Dr. Foreyt told Hendley. “What matters are the total calories you take in.” (What does a 1,500-calorie day look like?)
Myth #5: You should expect to be hungry while dieting.
Truth: If you cut calories randomly, you’re probably going to feel hungry. On the other hand, if you plan out your day so that you’re replenishing yourself with nutritious foods every three or four hours, you’ll likely feel quite satisfied on significantly fewer calories. Aim to include a source of lean protein (e.g., skim milk, turkey) and fiber (e.g., hummus, carrots) in every meal and snack.
What diet myths trip you up?
Article Provided By Nicci Micco

Five (5) Diet Myths Revealed, Dieting, Myths, Lose Weight, Get in Shape, Shape Up, Work out, Exercise, Fit, Health, Healthy, Hunger, Food, Metabolism, Gym, Fat