Steps That You Can Take to Improve Your Mood in The Morning

One of the best ways that you can start your day of right and enjoy it to fullest is to improve your mood in the morning. This can be done by not jumping right out of bed the minute that you wake up. Take time to take a few deep breathes and this can help make you feel good about the morning. The best way to breathe deeply is to inhale from your nose and exhale through your mouth. You can also say a short prayer to God, thanking him for giving you a good night’s sleep and taking care of you another night. Even if you had a nightmare during the night, you still can thank God for helping you overcome the bad dream.

Another thing that you can do before you get out of bed is to stretch your body by extending your arms and legs. When you are done with this, you should be ready to take on a new day and the challenges that lay ahead of you. Remember, do not jump right out of bed after stretching. Take your good ole time and enjoy every moment of it.

Try to think of the all the happy positive things that lay ahead in your day and focus on them. If you are not feeling good about going to work, think about all the happy aspects of your job including your salary and your interaction with all of your friends. There is a good possibility if you have a horrible start to your day, it will not be a good one for you and it will encourage negative events.

You need to know that you are in charge of your own destiny and it is people like you who help shape the world that we all live in. If you think positive thoughts in your mind, you have the power to change things for the better and this will help you live a happier life and be a better person.

Perhaps the most important way to get a good start to your day is to have a good and enjoyable breakfast. You have always heard that it is the most important meal of the day and guess what, it is true. Your body requires a full breakfast that is healthy and nourishing to replenish the energy that it has lost while you have been sleeping. Eat your meal slowly and do not consume junk food in the morning. Cereal with milk or yogurt is highly recommended and make sure to also eat plenty of fresh fruit as canned fruit is not as good to start your day with. A warm beverage such as coffee, milk, or tea will also give you a good start to your day, but be careful not to use excessive sugar in them.

Once you have enjoyed a good and hearty breakfast, you will be ready to take part in valuable activities throughout your day and remain happy and positive. You can go out into the world and greet people with a smile and a good mood. There will be times when it will be difficult to maintain your good mood especially when you are facing difficult challenges, but always try to remain positive and in the end, you will be the one to reap the benefits.

I hope that you found this information useful and if you would like more information on ways to live healthy, then please visit my eating healthy web site where you will find great information to help you live a long and healthy life.

I am a 53 year old retired mill worker from Northern Maine. I am happily married with 3 wonderful boys. My main interests are my family and God. I own a eating healthy web site with great information designed to help you live a healthier and longer life.

Dawn Phenomenon Diabetes – High Blood Glucose in the Early Morning

Dawn phenomenon is the phenomenon which causes a rapid rise or fall in body blood sugar during early morning hours. Dawn phenomenon of diabetes is a common experience seen among diabetics as a result of insulin resisting hormones induced at night time. Let’s go deep into the cause of this dawn phenomenon or liver dump effect. Researchers found that the cause of rise and fall in blood glucose level during early morning hours is mainly due to the release of insulin resisting hormones from liver.

Do you know what all are the hormones responsible for causing dawn phenomenon? Cortisol produced from adrenal cortex, glucagons released from alpha cells in pituitary gland, epinephrine formed from outer layer of adrenal glands and growth hormones are some examples of insulin resisting hormones causing dawn phenomenon or high blood sugar in early morning. Release of these hormones during sleep time hours initiates the release of stored energy there by increasing the level of blood glucose level.

Lowering of blood pressure is also stated as a reason for dawn phenomenon. As a result of low blood pressure, body releases stress hormones causing an increase in blood sugar level. Dawn phenomenon some times cause serious impact on type 1 diabetic patients than type 2 diabetic patients. Rise in body blood glucose level usually happens from a time period between 4 AM and 8 AM.

As we know prevention is better than cure, let’s see what all are the precautions taken for reducing the risk of dawn phenomenon diabetes. According to the studies made on diabetic patients, the major cause of rise in early morning glucose level is due to inadequate supply of insulin dosage. Hormones induced during sleep time make morning blood glucose level higher and harder to control. Regulating growth hormone with higher night time insulin dosage is a remedial measure for this situation.

Now think about your daily diet. Diet plays an important role in managing early morning blood sugar. Reducing the consumption of carbohydrates is one of the best way by which we can reduce the risk of dawn phenomenon of diabetes. Make sure to continue exercises regularly and to follow a diet with less carbohydrate concentration especially at night time. Try to include a diet with more protein content than a diet with more carbohydrate content in dinner.

Now we will see the steps taken to reduce the dawn phenomenon of diabetes. Usage of insulin pumps helps in continuous monitoring and adjustment of body blood sugar level. Trying suitable medication according to the diabetes condition is another way by which we can correct high blood sugar levels in early morning. Never hesitate to consult a doctor when fasting blood glucose level is uncontrolled even by taking regular medicines.

Diabetic patients with this phenomenon can try taking a high dosage of insulin in the early morning and a smaller dosage afterwards. This helps in reducing high blood sugar created in early morning hours. Walking is a good exercise advised by many physicians for controlling dawn diabetes. Doing exercises and taking a proper diabetic diet helps in reducing the risk of dawn diabetes.

Read more about Diabetes Natural Treatment. Also know about Diabetes Home Remedies. Read about Ayurvedic Treatment for Diabetes.

Dr Andrew Napier

Workout Routine – Weight Loss Workout Routine

Most of us recognize that whether we like it or not we will have tofollow a weight loss workout routine to shed those poundsthe proper way–the way thatwill help keep them off. But one common error that first-time dieters, or dieters that are in the first couple of days of their diet, make is to diminish their intake of food too much when they are exercising.

This will not allow you all of the energy you should havein order to get through your weight loss workout routine. You’ll tire too quickly to be able to follow through. Perfecting the fragile balance of eating properly (the appropriate foods, and not too much or too little) and exercise is what can get you to your goal weight.

Many diets advise that you reduce (or even eliminate) carbohydrates from your meals. However, you should have carbohydrates for energy. Just be surethat you’regetting the right varieties of carbohydrates. They ought to come from foods that are unprocessed and fiber rich like whole grains, vegetables, fruit, brown rice and potatoes. Whenever you eat the right carbohydrates, you’re getting all the needed fiber along with other nutrients that thebody needs.

Ensure that youmake sure that youare having enough protein and healthy fat (like olive oil, nuts, seeds and omega3). You need to be eating three moderate meals as well as two snacks or five small meals a day so that you can have the energy you’ll need for your weight loss workout routine.

In regard to your weight loss workout routine, you might want to first assess your status and see how in-shape or out-of-shape you may be. You’ll eventuallyaspire to incorporate both aerobics (cardiovascular training) and resistance training into your weight loss workout routine, but if you’re just starting out, it is advisable tobegin with one and start very slowly. In your assessment, also think abouthow much time you can commit to your workout routine and your preferences.

Then, take heed to a few general rules. If your goal is only to lose weight, you can really consider cardio activities. It’s also advisable todo some strength training to tone and raise your metabolism. If your goal is also to build up some muscle mass, you simply musttarget the strength training. If you’re intending to put both aerobics and weight training in the same weight loss workout, do the strength training first so that you avoid using up any energy after the cardio part. You can do five minutes or so of cardio for a warm-up before your resistance training.

If you don’t have any real detailed goals except to lose the weight and just be much healthier, just vary days of strength training and aerobics training. This helps to ensure thatyou will get both in and removes the boredom of doing exactly the same thingon a daily basis. Likewise try to mix up what you may do for aerobic training and everything you do for resistance training in your weight loss workout routine.

Joe Golson – Natural Health And Wellness Coach,writer and promoter of GNLD Natural Health And Wellness products.Wish to manage your weight better? Get GNLD’s GR2 Control Weight Loss Supplements for an all natural Nutritional Health Supplements that is based in nature and backed by science

My Special Muscle Building Morning Drink

If you are strength training or body building, you know that breakfast is the most important meal of the day. If you are a morning person and train in the early AM, this concoction will get your muscles fed and covers a lot of your nutrient needs. Try it at lunch if you work out in the afternoon.

You’ll need:

A blender – Get one that is heavy duty because health conscious strength trainers and body builders are always mixing something up. A quality blender lasts longer and ensures more consistent and uniform blending.

Honey – This fast digesting carb is a perfect pre or post workout food. It’s rich in antioxidants and does not spike your insulin levels very much.

Papaya – This is a potassium rich fruit that aids in the digestion of protein. It also contains a lot of vitamin C.

Wheat Germ – A concentrated source of vitamins and minerals – from niacin to zinc. This high protein source contains fiber and good fat.

Oatmeal – High in fiber, this grain helps to regulate your insulin level as it digests quickly. Oats are rich in vitamins and minerals as well as protein.

Whey Protein – An ideal source of branched chain amino acids for bodybuilding and an antioxidant.

Figs – Rich in antioxidants and fast absorbing carbs.

Milk – For protein, calcium, and testosterone regulation.

Flax seed – like salmon, flax seed provides omega-3 fatty acids to lower triglyceride levels and regulate blood pressure.

The quantity will depend on your size, shape and purpose. I make about a two cup serving for myself and one cup serving for my wife as a breakfast drink. If I were bulking up right now, I would double that. If you are in a mass building phase of your workout, use whole milk for greater testosterone production. Substitute bananas if you can’t find papayas. You can go ahead and mix the ingredients to taste.

This drink is perfect for post workouts as well as meal replacements because it has your essential three muscle building components; protein, carbs and fats.

You can lose the fat and gain your strength and endurance if you follow these simple rules. Get my free manual on trimming the fat and feeling great and getting fit. Go to =>

Workout Routine For Men

Have you ever noticed that wherever you look on the internet for workout routines everyone is trying to sell you something, but no one seems to want to give their workout routines for free? Well that’s until now in this article I am going to give a great good examples of a training routine I have done in the past that I have found really affective. (Ideal for someone just starting out):

Train Monday, Wednesday and Friday taking Tuesday, Thursday and the weekend as rest days, your workout will be the same each day, bear in mind this workout routine is for someone starting out at the gym, you might want to do this for 3-4 weeks just till you get into the swing of things, but it’s excellent for getting going and also a good workout routine for losing a bit of excess fat.

Start with a 10 min warm up on any piece of cardio equipment at 60% of your max heart rate, you can work this out by subtracting your age from 220, so for example my age is 25, so 220-25=195 so 195 is my maximum heart rate, so 60% of this is just below 120 this is the heart rate I will try and maintain through the ten minutes of cardio.
Follow this with one set of each of the following.

15 reps seated chest press.
15 reps seated shoulder press.
15 reps seated curls.
15 reps seated triceps press.
15 reps lat pull downs.
15 reps leg curls.
15 reps leg extensions.

Only rest 30 seconds between each set and then immediately follow with another 10 minutes cardio on a machine of your choice, I usually opt for either the treadmill or the cross-trainer.

This training routine should take about 30 minutes and although only short if done right only having short rests between exercises your heart rate should remain raised throughout, this will mean you constantly burn calories throughout the training routine.

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Routines For Men

What to Eat After Workout?

To an athlete or someone who is into nutrition and fitness, probably the most important meal of the day is the post workout meal. This importance sometimes leads to confusion. Maybe it’s because of the available shakes around and how to fit them with your diet. Or maybe the lack of information whether you should take anything at all after workout. Whatever it is, it confuses people.

The post workout meal need not be complicated. In fact, it can become the simplest meal of the day. It can even be a quick meal. The truth is, you only need to understand what your body needs or doesn’t need and where to get this nutrition.

What you should or should not take after workout?

Aside from water (which you should take), the after workout meal should contain two things and should not contain. 1. You should be eating proteins and carbs. And you should not be eating fats.

There are good and bad fats. Whether it is bad or good fat, the post workout is not the time to take them. Fat slows down digestion. And so, it will be slowing the digestion of proteins and carbs. So three questions may have to be asked:

1. How soon should I eat it?
2. How much of protein and carb should I eat?
3. What foods should the protein and carbs be coming from?

To the first question, you should eat this meal within the hour or 30 minutes is better. To the second question, since time of the essence, long-digesting foods like, whole foods like egg whites, chicken and tuna fish take a long time before it can be used by the body and thus they are not the most ideal food after a workout. A whey protein powder will be digested by your body quicker than a whole food. Mixed with some type of liquid, a whey protein shake will be digested by your body quicker than a whole food because it will be liquid. Whey protein is the fastest digesting protein there is.

As for how much, try to consume between 0.15 to 0.25 grams of protein per pound of your body of your body weight (so a 175 lb person should eat between 26 to 43 grams at this time. Now since, the post workout meal is all about speed, ergo simple carbs are better than complex carbs. To answer the third question, a flood like a baked potato is a good choice for a carb source post workout. It may be a whole food but this is where dextrose comes in. It is not a supplement but it is a type of sugar which should be taken post workout. Most people (athletes, etc) should look to consume between 0.25 to 0.4 grams of carbs per pound of their body. Thus a 175 lb person should take between 40 to 70 grams.

So bring a shaker bottle, add water to the whey powder and shake it well on your way to the gym.

If you are looking for more tips about eating right then you will love this site. It is about joining Jesse in taking care of yourself and experiencing the many benefits of being a Beachbody Coach. If you are into health and fitness and want to see a way you can make a living getting in the best shape of your life, then contact Jesse now.

Bodybuilding Workout Training

Bodybuilding Workout Training Routine For Mass And Strength

Below I have summarised the training requirements for building muscle and strength basically in terms of the types of exercises required, and the intensity of work needed. In this second piece, I will describe in more detail the workout itself and workout frequency for the beginning trainee.

Training For The Beginner “bodybuilding workout routine”
When you’re first starting out, the first thing that you have to do before you start training seriously is to familiarise yourself with the performance of the exercises that you are going to use; these should primarily be the ‘basic exercises’, i.e. compound movements which allow large groups of muscles to come into play in concert.

This means that large training poundage’s can ultimately be used, so giving the greatest possible growth stimulation for the targeted muscle groups. Such exercises include the barbell squat, deadlift, bench press, military press, barbell rows, T-bar rows etc. It is vitally important that you master proper exercise form in order to avoid injury and to reap the greatest benefits from you’re workouts.

The best way to learn good technique is to ask somebody who knows what they are doing to instruct you, or failing that, you’re only recourse is the bodybuilding literature. I won’t go into the specifics of exercise performance here; the basics on this can be found in any good book on weight-training, or from a knowledgeable trainer or training partner. Before you start, it is also a very good idea to get a full physical examination from you’re doctor if you are new to strenuous exercise.

The bodybuilding workout routine
Once you have mastered exercise performance, it is time to select the weights that you will initially be using in you’re first real workout, which will require a bit of experimentation. First, warm-up on the chosen exercise using a weight which you can handle easily for around ten

The purpose of these first couple of sets is to merely increase blood flow to the working muscles and surrounding structures to prepare them for the ‘work set or sets’ to follow. As a beginner, you should do no more than two work sets’ at the most for each major muscle group employing a ‘basic exercise’.

For these sets, choose a weight that will allow you to perform eight to ten repetitions in good form; at this stage, don’t loosen you’re form to get more reps once you’ve reached you’re target – ‘cheating’ form has its place in advanced training, but in the beginning, you will get more than enough growth stimulation from the method just described.

However, make sure that the weight used for ‘work sets’ is heavy enough that it takes effort to complete those eight to ten reps; remember though that ‘heavy’ is relative – a weight that allows you to complete that number of repetitions. An example of a workout that allows you to train all major muscle groups two to three times a week would be as follows:

Perform workout two or three times a week, with at least one rest day between the bodybuilding workout routines:

Warm up:
Thighs – squat: 2 work sets for 8-10 reps (2x 8-10)
calves – standing calf-raises: warm-up, (2 x 8-10)
chest – bench press: warm-up, (2 x 8-10)
back – barbell bent-over row: warm-up, (2 x 8-10)
shoulders – military press: warm-up, (2 x 8-10)
arms – barbell curls: warm-up, (2 x 8-10)
lying triceps extensions: warm-up, (2 x 8-10)

Next week I will reveal 7 great techniques to help keen bodybuilders reach maximum mass growth and strength objectives, by just using this bodybuilding workout routine.

Mick Hart – Hardcore Bodybuilder – Expert Muscle Growth Tips and training , author of two anabolic steroid best selling books, steroids and bodybuilding magazine publisher. Steroid Training Advice and Bodybuilding Workout Routines to develop SAFE huge muscles.

Exercise and Controling Morning Sickness

If you suffer from morning sickness, you are probably hoping that there are ways to cure your vomiting and nausea. While there is probably at least a little bit of comfort in the fact that most women do not suffer from morning sickness past their first trimester, there is still an urgent need to find something that you could use to help alleviate your symptoms now. The following are some proven methods of treating the symptoms of morning sickness.

As a rule, if you want to get rid of morning sickness, drink cold beverages. All of the above options will not only keep your hydration levels up, but they’ll also help you feel better during the initial stages of your pregnancy. One of the best natural remedies for morning sickness is ginger. Ginger is widely used, especially in Asia, as an all around remedy for stomach and digestive problems. Ginger not only helps with morning sickness but it helps with nausea so it’s often used for motion sickness, too. You can use ginger lots of ways, but the most common include ginger ale, ginger teas, and some people even put fresh ginger on their foods. The store bought teas don’t work as well as getting fresh ginger and boiling it in hot water. If you get ginger ale, try to get an all natural brand. But just taking fresh ginger and putting it in y our food will give you powerful effects. So if you hate morning sickness symptoms, try the above techniques for quick relief. One remedy for morning sickness is exercising, which seems like it wouldn’t be the case. After all, when you are pregnant and feeling sick you don’t exactly feel like running in a marathon! However, gentle exercise can be very beneficial to your overall state of health, and can help to alleviate symptoms of morning sickness.

You can often find exercise classes strictly for pregnant women at your local gym, so you may want to start calling around to gyms in your area. You may want to check yoga studios also to see if they have prenatal classes that will help you to stretch, relax and control your breath. If you don’t want to take classes, getting outside and taking walks can be good exercise. It’s true that you’re not supposed to be too active when you are pregnant, but you will still want to exercise to rid yourself of morning sickness symptoms. This, as well as other prenatal vitamins can help you weaken your morning sickness symptoms. If you are interested in using vitamin therapy to help you deal with your morning sickness symptoms, talk to your doctor about the proper way to do that.

Find the best deviled eggs recipe at Deviled Egg dot org.

Pete Sisco Bodybuilding Workout

Pete Sisco is the co-author of the best selling book Static Contraction and Power Factor Training which are used by more than 200,000 people around the world. He developed the Power Factor Training and Static Contraction Training methods along with six other books on scientific methods of bodybuilding.


The training methods developed by Pete Sisco has been featured in all of the best fitness and bodybuilding publications including Flex, Golf, Ironman, Men’s Fitness, Muscle & Fitness, Muscular Development, and much more. He conducts studies on athletes from bodybuilders to golfers to determine the most efficient training method. Most of Pete’s research is based on generating the most efficient workout performed with highest possible intensity in a short period of time.


What is Isometric Exercise and Static Contraction?

Isometric exercises are exercises that have no movement, and are performed in static positions. The joints and muscles are worked against a resistance (such as weights), or against an immovable force. Charles Atlas popularized Isometric training with his mail order “Dynamic Tension” course that taught you how to get strong without using weights. This involved creating dynamic tension through a variety of exercises such as pressing your arms out against door frames, or trying to lift up an immovable object.


The problem with this type of training is that you do not know whether you are exerting more force or less force each workout compared to previous workouts. How could you possibly know? But with static contraction training, a heavy weight is held in a static position, making the force exerted easily measureable. Based on the studies done using static contraction training method, Pete Sisco and John Little recorded an average of 51% increase in static strength in the test subjects in 10 weeks of training, where the workouts involved only 2 minutes of actual exercise. That’s not a typo. 2 minutes of actual exercising is all it took with SCT.


Static holds were also tested for longer hold times such as 20 and 30 seconds; however, they found that reduced hold times of 5 to 10 seconds worked best. Over the years, Pete Sisco has developed more efficient SCT workouts that produced better results. He has developed the SuperRep technique and the CNS (central nervous system) workout that consistently produce results for strength gains and muscle growth. If you find it hard to believe that a 2 minute workout can produce these kinds of results, simply try it yourself.



Learn more about how you can dramatically increase your strength and muscle growth using “” Static Contraction Training and the Maximum Strength workout.

Control Morning Breath

Traditional ways to control morning breath involve oral hygiene routines and the use of commercial products upon waking. You open your eyes, yawn, swallow, and run your tongue around the inside of your mouth. Then you head for the bathroom to brush, rinse, and gargle. All this is indeed helpful: you get the saliva running again, physically remove odor producing bacteria that have multiplied overnight, and inhibit the remainder with antibacterial compounds in the products that you use.

New halitosis research, however, suggests that we can adopt daily routines that will have us waking up with less of a problem. Some products are more effective than others as preventative measures and some approaches appear to control morning breath before it happens. Researchers in South America have studied the effects of mouthwash containing chlorine dioxide, and the effects of using a toothpaste with added flavor, to see if these products reduce the amount of volatile sulfur compounds present in the mouth after sleep.

Chlorine dioxide is believed to both break down volatile sulfur compounds by reacting with them chemically, and kill the bacteria that produce these compounds through oxidation. New halitosis research has supported the claims about sulfur compounds, and a number of studies are now looking at the antibacterial activity, as well as comparing the effectiveness of chlorine dioxide to control morning breath against that of other products. The Brazilian study found that mouthwash containing chlorine dioxide (used three times daily) is more effective than mouthwash without it.

The idea of added flavor in toothpaste being used to control morning breath relies on the belief that oral malodor after sleep results from a decrease in saliva production. Less saliva allows odor producing bacteria to proliferate through the night. Because enjoyable flavors induce salivation, adding flavors to a dental hygiene routine should keep saliva flowing at an increased rate and therefore cut down the numbers of bacteria being produced in the mouth. New halitosis research coming out of Brazil indicates that the use of flavored toothpaste (three times a day) resulted in lower levels of volatile sulfur compounds compared with non-flavored products.

Peruzzo, Daiane Cristina, Sérgio Luis Salvador, Antonio Wilson Sallum et al. “Flavoring agents present in a dentifrice can modify volatile sulphur compounds (VSCs) formation in morning bad breath.” Brazilian Oral Research Vol.22 no.3 São Paulo. 2008.
Peruzzo, Daiane Cristina, Priscila Fontoura Castelo Branco Jandiroba, and Getulio da Rocha Nogueira Filho. “Use of 0.1% chlorine dioxide to inhibit the formation of morning volatile sulphur compounds (VSC).” Brazilian Oral Research Vol.21 no.1 São Paulo Jan./Mar. 2007.

R. Drysdale is a freelance writer with more than 25 years experience as a health care professional. She is a contributing editor to Control Morning Breath at Bad Breath Remedies, a blog dedicated to the treatment of bad breath.