Do you smoke seriously?You must know the harm of smoking,and you know that you should not smoke any more.However,the most difficult thing is quiting smoking.You may have tried to quit,but you can not stick to do that.Your past failures are not a lesson that you are unable to quit. Instead, view them as part of the normal journey toward becoming a nonsmoker.

Here are 12 techniques that will help you quit the habit. Remember – you can do it!

1. Deep Breathing Perhaps The Single Most Powerful And Important Technique: Every time you want a cigarette, do the following. Do it three times.

Inhale the deepest lung-full of air you can, and then, very slowly, exhale. Purse your lips so that the air must come out slowly. As you exhale, close your eyes, and let your chin gradually sink over onto your chest. Visualize all the tension leaving your body, slowly draining out of your fingers and toes, just flowing on out.

This is a variation of a yoga technique and is very relaxing. If you practice this, you’ll be able to use it for any future stressful situation you find yourself in. And it will be your greatest weapon during the strong cravings sure to assault you over the first few days.

2. Taking In Fluids:
The first few days, drink LOTS of water and fluids to help flush out the nicotine and other poisons from your body.

Remember that the urge to smoke only lasts a few minutes, and will then pass. The urges gradually become farther and farther apart as the days go by.

3. Stay Away From Alcohol, Sugar And Coffee
Do your very best to stay away from alcohol, sugar and coffee the first week or longer, as these tend to stimulate the desire for a cigarette. Avoid fatty foods, as your metabolism will slow down a bit without the nicotine, and you may gain weight even if you eat the same amount as before quitting. So discipline about diet is extra important now. No one ever said acquiring new habits would be easy!

Nibble on low calorie foods like celery, apples and carrots. Chew gum or suck on cinnamon sticks.

Stretch out your meals; eat slowly and wait a bit between bites.

After dinner, instead of a cigarette, treat yourself to a cup of mint tea or a peppermint candy.

4.Taking An Oral Substitute
In one study, about 25% of quitters found that an oral substitute was invaluable. Another 25% didn’t like the idea at all – they wanted a clean break with cigarettes. The rest weren’t certain.

One can use cinnamon sticks, chewing gum or artificial cigarettes as a substitute. You will mostly find that after the first week of being a non smoker, you wouldn’t even need these.

5. Get Exercising
Go to a gym, sit in the steam, exercise. Change your normal routine – take time to walk or even jog around the block or in the local park.

6.Pamper Yourself
Go ahead and join a yoga class or maybe reiki – they’re great! Get a one hour massage, take a long bath – pamper yourself. Get yourself involved in a hobby.

7. Ask For Support
Ask for support from co-workers, friends and family members. Ask for their tolerance. Let them know you’re quitting, and that you might be edgy or grumpy for a few days. If you don’t ask for support, you certainly won’t get any. If you do, you’ll be surprised how much it can help. Take a chance – try it and see!

Ask friends and family members not to smoke in your presence. Don’t be afraid to ask. This is more important than you may realize.

8. Destroy All Your Cigarettes
On your quit day, hide all ashtrays and destroy all your cigarettes, preferably with water, so no part of them is smokeable.

9. Write It Down
Write down ten good things about being a nonsmoker – and then write out ten bad things about smoking. Do it. It really helps.

10. Don’t Pretend
Don’t pretend smoking wasn’t enjoyable – it was. This is like losing a good friend – and it’s okay to grieve the loss. Feel that grief, don’t worry, it’s okay. Feel, and you heal. Stay with it – you can do it!

11. Affirm Yourself
Several times a day, quietly repeat to yourself the affirmation, “I am a nonsmoker.” Many quitters see themselves as smokers who are just not smoking for the moment. They have a self-image as smokers who still want a cigarette.

Silently repeating the affirmation “I am a nonsmoker” will help you change your view of yourself, and, even if it may seem silly to you, this is actually useful. Use it!

12. Holding Out
Here is perhaps the most valuable information among these points. In Phase 2, the period which begins a few weeks after quitting, the urges to smoke will subside considerably.

However, it’s vital to understand that from time to time, you will still be suddenly overwhelmed with a desire for “just one cigarette.” This will happen unexpectedly, during moments of stress, whether negative stress or positive (at a party, or on vacation). If you are unprepared to resist, succumbing to that “one cigarette” will lead you directly back to smoking.

Remember the following secret: in these surprise attacks during Phase 2 – and they will definitely come – do your deep breathing, and hold on for five minutes, and the urge will pass.

In conclusion
Remember that if you quit you will live longer and feel better. Quitting will lower your chances of having a heart attack, stroke, or cancer. The people you live with, especially children, will be healthier. If you are pregnant, you will improve your chances of having a healthy baby. And you will have extra money to spend on things other than cigarettes.

So get the information and support you need to make the stopping process a little easier. Seek the help of family and friends, and most important decide you want to do it and visualize yourself as a non-smoker.

The most popular fruit in this hot summer is watermelon.Do you like it?Watermelon is a wonderful fruit that could bring some benefits to you.Now,let me tell you what benefits it has.

• Watermelon contains no fat or cholesterol. It’s also high in fiber and water content.There are only 46 calories in 1 cup of diced Watermelon, making it a great addition to your diet.
• It may increase your libido!A recent study shows watermelon has ingredients that deliver Viagra-like effects to the blood vessels.
• Watermelon is rich in Lycopene, a powerful antioxidant that studies show reduces the risk of heart disease and certain types of cancer.It also contains the amino acid L-citrulline,L-arginine, which a recent study shows can help lower blood pressure.
• Oranges aren’t the only fruit rich in Vitamin C!Watermelon is a great source of C, A and potassium…essential vitamins and minerals that help your immune system stay strong.
• The beta-carotene present in watermelon helps keeps your vision sharp.

So,do you have the strong appetitet to eat watermelon?

Do not work so hard that you forget to company with your family.Go outside and draw up a plan to go camping.It is a good idea that you children must like going camping.But,we should konw some points which could make your trip more funny and safe.

General Outdoor Tips

The tent is the focal point of most camping trips. If you’re a beginning camper, there are a couple of different tent tips to remember. First and foremost, practice pitching your tent before you head to the campsite. Being able to do it quickly and effectively is extremely valuable. When looking for a place to set up, always look for a “natural bed” of soft, flat soil – but avoid the bottom of hills or valleys. Finally, always set up a tarp below your tent to avoid potential damage or water-logging.

Campers can also benefit from a few non-specific outdoor principles. Rule number one, no matter the time of year, is to dress in (or at least carry) layers. It’s the easiest and most effective way to control your body temperature. Secondly, learn how to use a GPS or map and compass. No matter how familiar you are with a certain wooded area, getting lost among acres of similar-looking trees is very easy. Finally, practice basic outdoor skills such using and sharpening a utility knife, tying various knots, and building a fire. It’s this knowledge that separates the amateurs from the seasoned campers.

What to Bring on a Camping Trip

With any luck, each camping trip proves to be a unique experience. There are many wonderful things that nature has to offer. But, no matter where you’re headed, a few things should always come with you. Below is the “short list” of camping essentials that should always be packed.

• A Tent, Tarp, and Sleeping Bag
• Plenty of water (get gallon sizes for cooking and cleaning)
• Energy rich, easily prepared foods and snacks (think items like pasta, beans, ground beef, peanut butter, chicken, trail mix, and oatmeal)
• Plenty of clothing (a good rule of thumb in temperate areas is enough for two to three layers daily)
• A pot, pan, dishes, utensils, and fire-starting materials (preferably waterproof matches or a butane lighter)
• A utility knife and length of rope
• A tight-closing cooler to store your food items in
• Hand sanitizer and soap
• Optionally, outdoor gear like fishing poles and hiking equipment

How to Budget for a Camping Trip

Like most anything else, budgeting for a camping trip is easiest when you start big and work your way down. First, decide upon an amount you can afford, and make a resolution not to exceed it. Then, begin to factor in the larger expenses – things like food, gas, necessary equipment, and campsite fees. From there, work your way down to smaller items until you come close to the spending limit.

As that line is tested, you’ll have to make the nitpicky decisions that ultimately determine your trip’s bottom line. For instance, you could eliminate that traditional fast food stop on the way there in favor of pre-prepared sandwiches. Little decisions such as these tend to add up in the grand scheme of financial matters, especially when it comes to discretionary spending.

Now that you know the basics of camping, what to bring, and how to squeeze outdoor adventure into your budget, nothing is left to keep you from hitting the woods! Camp life is made easier by gaining experience and learning the tricks. Here are some great camping tips and advice to help make your camping adventures more enjoyable.

Do you like orange just like me?I start almost every day with an orange in some form — orange slices, orange juice, even orange marmalade. There are lots of reasons I love them, too, and at the top of that “I heart oranges list” is the fact that they’re a super-food… why the cape and code name, you ask? Here are 7 reasons oranges are super-foods.

1.They’re loaded with Vitamin C

Vitamin C is a powerful anti-oxidant, encouraging healthy cell replenishment by banishing harmful free radicals… among other things, Vitamin C may help prevent various form of cancer, especially in the digestive tract. Vitamin C may also help boost your immune system.

2.They can be eaten in so many ways

As I mentioned in the first point, there are so many ways you can eat an orange! You can chill it, peel it, and eat it raw. You can drink it as juice or in a smoothie. You can freeze the juice into a slush or Popsicle. You can even bake it!

3.They contain a little fiber, too

A large orange contains about 2.4 grams of fiber, which doesn’t sound like a lot, but is actually about 10% of the recommended daily amount of fiber, according to the National Fiber Council. To put that in perspective, that one orange has almost as much fiber as ½ cup of cooked spinach, and more fiber than ½ cup of brown rice!

4.They’re delicious!

Aside from another super-food, pomegranates, oranges are my very favorite snack. They’re sweet and tangy and juicy… I love them fresh and peeled, or as juice, or especially as frozen juice… oranges are so yummy! And if you’re worried about that tangy taste giving you a sour stomach from too much acid, it’s okay — there are certain brands of orange juice that are low-acid.

5.They’re inexpensive

Thanks for an incredibly complex infrastructure that works like a charm, oranges from California or Florida are available year-round even here in Michigan, and they’re not even expensive! The mid-winter non-sale price here in Metro Detroit can be as low as 4 navel oranges for one dollar.

6.They’re low-cal

Since oranges are fat-free, their low calorie count (43 calories in one large orange) are mostly from fiber and from natural sugar, which helps your brain function. This tasty, sweet orange isn’t empty calories, so feel free to indulge!

7.They make you happy!

A recent scientific study has shown that just the scent of an orange makes people happy… which, in my view, is another reason it’s a super food! Another study has shown the scent of oranges can even calm violent criminals. A food that can improve your mood and take the edge off before you even eat it? Marvelous!

With so many reasons oranges are super, why wouldn’t you want to eat one? I know I can’t keep my greedy little hands off of them… do oranges make your list of super-foods, or are they more of an arch-nemesis? Why? Please share!

Smooth and white skin is beautiful ladies’ necessary.But,you may not notice that some skin habits could ruin your skin.Next,i will introduce 5 bad skin habits for you.

 No. 1: Eating dairy and other inflammatory foods

Turns out that glass of milk your mother may have forced you to drink as a kid may actually be harmful to your skin and health. Dr. Jessica Wu, M.D., Los Angeles-based dermatologist and author of “Feed Your Face” says cow’s milk — even organic — contains its own hormones and growth factors that are absorbed into the bloodstream. These hormones have androgenic effects that can cause acne in women. Dairy products are also pro-inflammatory, which means they can worsen acne issues and also accelerate aging, says dermatologist Nicholas Perricone, M.D. So find your calcium in other forms, such as dark leafy greens, and tofu. Already suffering from acne?

Speaking of tofu and other protein-packed foods, it’s a good idea to limit your consumption of protein and not consume more than one type at a time. “Protein takes the most digestive work, as the foods have to be broken down into amino acids from complex chains,” says celebrity nutritionist Kimberly Snyder. This energy spent on digesting protein takes away from what Snyder calls your “Beauty Energy,” which she describes as “energy that can be redirected away from digestion to grow thick, healthy hair, clear up dark under-eye circles, repair the collagen in our skin, etc.”

 No. 2: Not using oil on your face

Does simply hearing the word “oil” make you break out? While you may balk at the idea of applying oil on your face — especially if you have oily skin — using it can actually decrease your skin’s oil production. Sounds crazy, but hear us out: Over-cleansing stimulates the sebum glands, which prompts more oil production, says Lori Cahitas, an esthetician for Murad, Inc. in Los Angeles. Introducing oil to the skin can have the opposite effect and actually slow oil production, making you less shiny. And contrary to popular belief, face oils can even improve acne. “Essential oils are anti-bacterial and anti-fungal, so they’re very good at killing bacteria that’s causing the breakouts.”

Keep in mind that using oil on your face isn’t just beneficial for those with oily skin; even normal and mature skin can benefit from this skin care habit. The key is to get high quality oil with a “molecular structure that’s so small it can penetrate into your skin without sitting on top and clogging your pores,” says Cahitas.

No. 3: Drinking your water instead of eating it

You’ve heard the eight glasses a day rule a trillion times, we know. But it turns out your body doesn’t retain a lot of that water, since it goes right through you during your frequent bathroom breaks. The secret to retaining water is by eating it, says Dr. Howard Murad, M.D., founder of Murad, Inc. and author of “The Water Secret.”

Murad suggests noshing on foods that have large quantities of H2O, such as watermelon (97 percent water) and zucchini (95 percent water). Cells can more easily absorb the water in food since it comes along with other nutrients that the body needs to absorb. As a general rule, start eating more fruits and vegetables, which have higher percentages of water than processed foods and meat.

No. 4: Using too much cortisone

Cortisone is one of those products in your home’s first-aid kit that you most likely use to treat rashes and bug bites. While mild, over-the-counter forms like Cortaid and cortizone-10 can relieve redness, swelling, and flaking, it’s easy to forget that cortisone is a type of steroid, and continual long-term use can lead to tachyphylaxis. That’s medical speak for cortisone addiction, says Wu. “[When] the skin gets so used to having cortisone around to control any inflammation, it reacts if you suddenly stop using it,” she says. “The skin ‘rebounds’ by becoming angrier and itchier than ever.”

Overusing cortisone cream also causes collagen to break down, which leads to thinning of the skin and — worst-case scenario — stretch marks. So, how to use this product safely? Wu says to only use it when you really need it, and for a max of two weeks at a time. Also, use the mildest form and apply a very thin layer on areas with thin skin, such as the groin, face, and underarms.

 No. 5: Not airing out your makeup brushes

While we know we should wash our makeup brushes once a week (or at least once a month — we know how unrealistic it is to give them a good scrub-down every week), Wu says a common mistake is not letting them breathe after washing them.

Need a good reason to take this extra, time-consuming step? “I had a patient who developed a rare skin infection normally seen in aquarium workers and those who work with fish,” says Wu. “We traced it back to her makeup brush that she’d been using twice a day but never aired out [after washing].” The lesson: Wash your brushes and don’t stash ‘em until they’re bone dry. And of course, see your doc if you develop a new rash.

OK, so you should already know that your Diet Coke habit isn’t doing your skin any favors. That’s right, I said it: Can after can is bad for you. Get over it. You’ve likely also fixed all of these big sunscreen mistakes and have come to terms with the fact that sunbathing, in general, is probably one of the dumbest things you can do — right up there with smoking and these other deadly skin sins.

When you decide to have a pet with you,you must be make your life happy and not alone.But,how to make your pet happy and healthy,it is also important.There are 5 things you can do to keep your pet happy and healthy. These five tips will help your pet love you even more and will keep them happy for the rest of their lives.It does not matter if your pet is a cat, dog, horse or whatever, these tips will help you have a happy pet.

Lots of love

Your pet needs a lot of love, affection and attention from you. Spend time with your pet, just like you get to know your friends or pets, your pet will get to know you. This is even true about fish so it will work with your mammal. Once they know you and trust you they will be even happier.

Outside and Inside Time 

This may not work for all pets (ie. do not bring your horse inside the house) but if you keep an outside pet, invite them in every now and then. If your pet stays inside with you be sure to take them outside to play. Animals were born to be outside, so let them out to get some fresh air and watch their heart smile.

Feed them well 

Just like humans, the key to a pets heart is through their mouth. Do not just assume that because its an animal they do not have food preferences. Mix up their diet, give them treats and snacks and most of all do not feed them low quality food. Your pet will thank you and be happier and healthier than ever.

Toys and Treats 

Animals love to play. Watch a nature show and you will see that almost every animal and pet has a fun playful side to them. Toys, treats and other special things for your pet can make them know you care and will make them happy. A cat loves to climb and chase feathers, a dog loves chew toys, bones and playing fetch, a horse loves being ridden or walked or just petted and brushed.

A companion

This is another one that may be pet specific, but a companion could be a perfect thing to make your pet happy. If you have a cat, get another cat. Same thing with a dog. Sometimes animals of a different species can be best buddies. Another great companion is a human.

There you have it, 5 easy to implement tips that can make your pet happier than ever. Take the time to be sure your pet is happy and healthy, you and your pet will never regret it.

Do you always feel that you are overly exhausted and that you can not bear any more.The physical complaint of being “worn out” is one of women’s top five health concerns when they visit their doctor.When you are tired,you should consider whether you have some uncomfortable of your body.Here is a checklist of seven biggies reasons about why you are so tired.

Heart Disease

Women manifest symptoms of heart disease differently than men. Twice as many women die of stroke or heart disease than any other form of cancer. If you have risk factors such as obesity, diabetes or high blood pressure be sure to have an annual physical.

Vitamin D

Vitamin D deficiency has been a large part of growing studies. For women, deficiency in this vitamin can lead to impaired bone strength. A simple blood test can help resolve the question. Reasons why we are deficient? Many women have milk allergies; we have decreased exposure to sun, which promotes vitamin metabolism; many women are vegan or vegetarian. The recommended amount is 600 IU daily for women under 70 and 800 IU for women over 70.

Anemia

Iron deficiency can be a major cause of anemia and fatigue. Once again, following a strict vegan or vegetarian diet can decrease iron rich foods you intake. Folate is also important for red blood cell metabolism—and therefore energy. Also, a female can lose a lot of blood during her period and this can lead to chronic anemia. If you do follow a strict diet, it is worth seeing a nutritionist once to be sure that you have proper vitamin and mineral supplementation to keep your blood count adequate.

Depression

Depression and fatigue fuel one another, it seems. Biggest advice, talk with your doctor about how you are feeling. Treating depression, even beginning to acknowledge it, will help.  Why live with something treatable?

Lack of sleep

When juggling so very much, women over-burn the midnight oil. I know that after the kids go to bed I often put in another hour of work and then load/empty/reload the dishwasher and the list doesn’t end. One night a week just go to bed and get that full eight hours… trust me, the dishes aren’t going anywhere on their own.

Thyroid problems

That little gland in the middle of your neck is your energy guru. Either overactive or under active, it can create major fatigue. If it’s underactive your energy just cannot get that boost. If it is overactive your energy stores burn out quickly. Thyroid problems are common in women, especially post pregnancy.

Sleep apnea

This is a major under diagnosed disorder in women. If you snore, please tell your doctor. Sleep apnea is a condition that halts your breathing through the night and your brain wakes you up to restart the flow of breathing. The result… you never get great deep sleep and feel very tired during the day. Treatment can really change your life.  If overweight, weight loss will also be recommended.

Are you working hard with your strong brain?Do you want to become smarter? Many recent studies have shown how certain nutrients can positively affect the brain, specifically in areas of the brain related to cognitive processing or feelings and emotions.

Generally speaking, you want to follow a healthy diet for your brain that will lead to strong blood flow, maintenance of mental sharpness, and reduction of the risk of heart disease and neurodegenerative diseases such as Alzheimer’s and dementia.

We know that foods play a great role in our brain, as concluded in several studies led by a phenomenal neuroscientist at UCLA, Gomez Pinilla.

According to one study, the super-fats your brain needs most are omega-3 fatty acids. Your brain converts them into DHA (docosahexaenoic acid) which enhances neuronal communication and promotes neuronal growth.

Food and nutrients represent fuel to our bodies the same way that when we use our car we need to fill the gas tank. Unfortunately, we generally take better care of our cars than our bodies. Why is that? We are hearing frequently that consuming the right nutrients can help our health, aging process, and more efficient brain-body functioning.

With that said, I want to share with you 10 foods you must keep in your diet to maintain brain health:

1. Apples: Eating an apple a day protects the brain from oxidative damage that causes neurodegenerative diseases such Alzheimer’s and Parkinson’s. This magical nutrient that acts as protection is quercetin, which is a phytonutrient.
2. Dark chocolate: Dark chocolate offers incredible concentration powers. It is a very powerful antioxidant containing natural stimulants that increase the production of feel-good endorphins. Trick: You need to find dark chocolate with less than 10 grams of sugar per serving for optimal benefits.
3. Salmon: Salmon contains omega-3 fatty acids, which studies have shown to be essential for brain function.
4. Dried oregano: Certain spices have powerful antioxidant properties. In several studies, oregano was shown to have 40 times more antioxidant properties than apples, 30 times more than potatoes, 12 times more than oranges, and 4 times more than that of blueberries or strawberries.
5. Asparagus: Asparagus is rich in folic acid, which is essential for the metabolism of the long chain fatty acids in your brain.
6. Lean Beef: Lean beef is rich in vitamin B12, iron and zinc. These vitamins and minerals have been shown to maintain a healthy neural tissue.
7. Walnuts: Walnuts are rich in protein and contain omega-3 fatty acids and vitamins E and B6, which all promote healthy neural tissue.
8. Whole grains: Whole grains deliver fiber and vitamin E that help promote cardiovascular health, which helps improve the circulation to the brain.
9. Yogurt: Yogurt and other dairy foods are filled with protein and vitamin B that are essential to improve the communication between nerve cells.

Make sure that from now on you select and plan a great menu that include these brain foods. Life is about choices and selecting the right nutrients can play a key role in your health.