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.

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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.

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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.

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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.

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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.

Sources:
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.

City Life: 5 Minutes Early In The Morning All Buttoned Paiduyangyan Thin

All women will dream of becoming the eyes of the most dazzling star, when you have a charming figure, every angle is looked perfect, of course, became the focus of everyone attention. Family life Xiaobian special for you to create the perfect weight-loss program 360 will be all kinds of health, lose weight together information to help you have the perfect body!

The early morning hours for office workers, always nervous, but if used properly, even 5 minutes can make the body, face a major improvement, is essential to uphold and attention.

1, a glass of dilute brine

Wake up, with warm salt water for his cup of light. Salt concentration in the drink is put out of salt water, there is not a salt level. The first cup of morning light salt water can help the body metabolites night discharge body, but also reduce the body’s anger, especially for dry winter.

2, a cup of warm water for

Light after another cup of warm salt water, the body of water as a supplement, or as a reserve next yoga. Drink two cups of water, even if the feeling is support, it can be inserted in the middle wash, packed beds of the work, saving time, but also to the body of a digestion process, the following yoga exercise will not be caused by water and more visceral sag.

3, yoga – tree style Chose the early morning hours of practice to tree type, because in the early morning, the body is an important task is to sleep when the metabolism of waste removed from the body, while the tree-type effect with the bowel, just to help the body to complete its “cases line of work. ” Tree type can relieve constipation, hyperacidity, stomach bloating, indigestion and other symptoms of kidney and urinary system is also good.

Exercise steps: 1, standing, normal breathing.

2, left leg standing, his right leg from the knee bent, right leg raised above the left thigh on the outside of the heel and foot hold in the upper left thigh. Right foot slightly reversed, pressure on the left thigh, but do not use the heel, lateral heel compression and application of the left leg. When the outer heel firmly on the pressure in the left thigh, the left leg straight and the whole body to be taut. (You can also use the palm close to the left thigh, right foot)

3, inhale, your hands from your sides up to the head. When both hands lifted to the top of the head, hands together, palms on your head, wrists close to the head.

4, five deep breaths to maintain, restore, for the other side to do.

4, yoga – a large circular

Large circular speed up your metabolism and blood circulation, help the body adapt quickly to start their working day from the sleep process.

Exercise steps: 1, standing, normal breathing.

2, step to the left leg, toes facing the left side, knees bent, right leg, keeping even his legs into a bow and arrow step. Index finger cross, suction, palm turned outward, and arms the whole country heads to the right of the pull, the elbow does not bend as much as possible. Whole body in a plane.

3, five deep breaths to maintain, restore, for the other side to do.

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Eat bananas to help lose weight before the morning run

Eat bananas to help lose weight before the morning run

 

 

Fasting exercise will lead to dizziness and even vomiting, and a “campaign of low blood sugar”, and even television syncope; and exercise immediately after eating can cause stomach pains and even vomiting.

 

University of Memphis, Department of Health and Sports Science, Assistant Professor Dr. Li Weidong said: For a person like morning exercise, eat a bit of easy to digest certain things, such as bananas, raisins, with a high carbohydrate sports drinks. And after 30 minutes to exercise. Do not eat fat and protein foods. Because these foods are not digestible.

 

Single-carbohydrate foods such as syrup, orange juice is easy to digest, but the sudden rise can cause sudden drop in blood sugar, and then make you feel tired. So do not drink sugar water, honey and so on.

 

Fasting exercise will lead to dizziness and even vomiting, and a “campaign of low blood sugar”, and even television syncope; and exercise immediately after eating can cause stomach pains and even vomiting. If you wake up within an hour of exercise, eat a certain food containing 200-300 kcal of energy.

 

Friends, who want to lose weight, may be running that morning after fasting, after a night of digestion and absorption, the blood sugar is low, so that the body in motion can be directly called fat. This is wrong, the body is always first to call for sugar decomposition, the first is the blood sugar, if blood glucose is too low, the body cannot be timely for the energy, will produce syncope, greatly reduce the exercise intensity, reaching not the purpose of exercise. Instead, eat a banana right before exercise, carbohydrate, on the one hand, to ensure sufficient supply of blood sugar, on the other hand, the decomposition of sugar can promote fat burning. In other words, this is a highly effective form of exercise, looking to eat something, but this “oil”, can mobilize the machine in the sleep your body fat, making them efficient combustion. So that it can achieve weight loss goals.

 

 

 

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How To Prevent Feet Hurt In The Morning Exercise

Morning exercises should choose soft ground. It is ok to do healthy running around the path sports stadium. Running in the hard field is really not a clever choice.

Don’t wear hard sole shoes to run. You can choose softer thicker sole shoes, such as galoshes or sneakers. Also these shoes can be replaced by clothing sole shoes. But don’t wear hard sole leather shoes or plastic shoes.

A rational running gesture is very necessary. You should hit the ground with heel but not arch. According to this; it can decrease the force and develop the arch elasticity. Cushioning force should be appropriate, avoiding powerful. This makes people feel lighter and rich flexibility and also can decrease the feet burden, not only everlasting but also keeping away from pains.

When running, shoe lace can not be tied too tense, or it will hinder foot blood circulation. You should soak the foot bath with hot water, especially after your long term morning running or before go to bed every night, because it can decrease the feet muscle’s stickiness and increase the flexibility or extensibility of muscle. What is more, it can prevent pains and is helpful to your next morning exercise.

You should do some warm-up activities and adjusting activities before and after the running in the morning. You can not take part in the morning exercise until do sufficient the limb hip, knee, ankle, muscles, tendons and ligaments be opened. These are also very important to protect the foot.

Before sports exercise, doing some simple limbs motion and it is safe and effective to do some simple limbs activities exercise. In the cold winter, our muscle’s elasticity and ductility decrease obviously and the whole body the joint flexibility is also bad.It is easy to cause muscle, ligaments or joint sprains unless you do some warm-up sports.

Take good care of your shoes is ballanced to protecting your feet. Those people who attend running realize that a pair of good shoes is very important. Especially in the long run match, the shoes play a vital role to their record.

We can not pay too much to the brand of a good pair of running shoes. Those big-time boots perhaps are not suitable for you. When choose shoes, you should chose those fit you feet but not feet your shoes. In the meantime, the shoes’ airpermeability should be better and you should clear that solid do not means durable. Because the sports shoes can not last too long, normally one and a half years. It lies in the number of your exercise.

What is more; it lies in the place you choose to exercise. For example, the runway is soft and rich elasticity, so you should wear a pair of thin sole sneakers. If you wear a pair of thick foam-rubber cushion shoes, you will feel you on the cotton battle.

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Early Morning Run – 5 Tips To Start Running In The Morning

Running in the morning can be very challenging to most people. Nowadays, I consider myself an early riser. But I wasn’t always like that. In the past I used to hate early risers and everything that has to do with waking up early — even having a job was a drag and something I had to just go through and be done with it.

As I started running, I noticed my schedule getting tighter and tighter. I couldn’t keep my training schedule constantly in the afternoon; we all have our errands to run and commitment to keep up to. As a result I decided to schedule my runs in the morning. I have to admit — it was a big challenge-dragging myself each morning out of bed. As I practiced more and more, this challenge became easier and more doable.

So; here the 5 strategies you need to learn if you want to become an early morning runner:

1- Early to bed, early to rise

This is quite obvious and everyone seems to have a clear understanding of it, but not all people abide to it. Many people love staying up late and waking up only in the crack of noon — that’s classic procrastination. Get in this habit and have adequate amount of sleep, you will reap much more benefits.

2- Pre-run preparation

Prepare your running gear and equipments in the night before your run. Doing so will allow you to be much more focused in the morning without having to stumble between a million things-which is obviously a waste of your time and energy.

3- Hydration is essential

Make sure to drink enough water first thing in the morning. Your body will surely be well dehydrated after 7 or 8 hours of sleep. You could also eat some banana or an energy bar; having some nutrients will boost your performance level and sustain your energy needs.

4- Alarm clock

Set the alarm clock at the same time each morning; your body will adapt itself and develop a habit of waking up at the settled hour. Therefore, this task will get effortless once it turns to be a habit. I also find it very helpful to visualize the time I would I would like to get up at when I’m drifting to sleep.

5- Training schedule

Always be checking with your training plan. If you don’t have one yet, you should come up with a training plan on the spot. It’s not complicated in fact it’s much easier. Having a clear plan will remove all the cloudiness and confusion from your thinking; allowing better motivation and consistent action.

Last word of advice is that you don’t need to do these strategies verbatim. Perfection is the enemy of progress. If you can only run 2 or 3 times in the morning per week, you will be way ahead of everybody else. You could also change your running schedule in order to spice up your training keep your it exciting and enjoyable.

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8 Reasons to Exercise in The Morning

What is the best time for us to exercise? This is a popular question that is being asked again and again. For me, I would say exercising in the morning is the best. In fact, there are many experts say that the most important factor in a successful exercise or weight loss program is exercise first in the morning.

But Why Morning? Here are the 8 reasons:

1. Exercise early in the morning can “jump start” your metabolism. That means you body is activated and you can burn more calories through out the day.

2. Since your metabolism is raised, you are feeling “energized” for the whole day!

3. Many people find that morning exercise can reduce their consumption on food. This makes them less hungry and consume less calories.

4. Morning exercise can motivate you by letting you feeling that you are in a healthy lifestyle and mindset.

5. The morning air is fresh. When you exercise, you can breathe in more fresh air into your body and get healthier.

6. After hours of sleeping, your body has more energy and you can exercise easier compared to exhausted body in the evening.

7. You can wake up earlier because you have a goal to exercise. This lets you have more hours for your day!

8. Some reports show that exercise can increase our mental acuity which can last 4 to 10 hours after exercise. So if you exercise in the morning, your mental can work better for the whole day.

Maybe you are busy in the morning. Please try your best to allocate time for the exercise. Even a short 10 minute walk is better than none.

Personally, I choose to jog on my new Reebok 8100 ES treadmill. It can let me exercise even I stay at home. This can greatly increase my motivation to workout and lose more pounds. Folding treadmill can be a good choice for you as it won’t take out too much of space. Maybe you can consider to get one for yourself.

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