Shave 200 Calories a Day with This Swap

To shave 200 calories from each day -- without missing a thing -- put your blender to work.

Then, use pureed vegetables in place of more energy-dense ingredients in your favorite entrees -- soups, casseroles, mac and cheese, and more. In a study, doing so helped people consume 200 fewer calories a day -- but still feel satisfied.

A Simple Swap
In the study, participants ate all of their meals in a lab once a week for 3 weeks. They ate carrot cake for breakfast, mac and cheese for lunch, and chicken-and-rice casserole for dinner, along with side dishes at each meal. But some weeks, the dishes were prepared with extra pureed veggies in place of higher-calorie, more energy-dense ingredients -- to the tune of 200 to 360 fewer calories per day. The participants didn't know about the swap, but they rated the slimmed-down dishes to be just as tasty and satisfying as the higher-calorie meals. (How many calories do you need per day? Use this calorie counter to find out.)

Painless Calorie Cutting
Ready to lower the calorie count of your favorite dishes? Adding pureed vegetables to soups, stews, and casseroles isn't just a trick for getting kids to eat better. It works for adults, too. You can also add more whole vegetables to everyday meals, like sandwiches and salads. Or just make it a point to use more of the space on your plate for vegetable sides instead of calorie-dense meat. Because vegetables are naturally low-calorie and filling, you'll eat fewer calories overall but still feel full. Try these other creative ways to slim down your days

By RealAge

Good Vitamins For Healthy Hair :

Nutrition plays a large role in how quickly your hair will grow as well as how healthy and strong your hair and skin will be. The benefits of good nutrition and good quality vitamins and minerals are almost limitless. By eating a balanced diet with good nutrition, you will strengthen your immunity. Your blood, heart and bones will benefit and be strengthened.The quality of food and vitamins also play a role. Let me elaborate.- Foods closest to their original form, like uncooked baby carrots, raw tomato, whole leaf uncooked spinach, a whole unpeeled apple is better for you than a cooked or processed form.

Organic is healthier than mass-produced vegetables treated with pesticides, etc. Think about it, plants are living things, they absorb what they chemicals they are treated or sprayed with, so washing can only do so much. With that in mind we should eat an organic diet rich in clean, whole foods- such as, raw or steamed vegetables 5 servings daily(broccoli, carrots, sweet potato-plain, asparagus, spinach and squashes); Eat raw fruits 2-3 times a day, low-fat high protein meats 2 a day such as (grilled or baked hormone free chicken, tuna, salmon or 6 oz fillet, egg whites or whey protein) also, twice a week add dry beans and/or lentils plus, sugar-free jello to aid in nail growth. This simple low-calorie nutrient rich diet is a great beginning to healthy living.

Also, when you do cook your food, iron skillet, iron pans and stock pots are a great way to add iron to your diet also avoid Aluminum cookware. There are links to many health problems and a build up of aluminum in your body. You should take vitamins daily. Menstruating women need a balanced Multi-vitamin with iron, not a coated hard to digest vitamin. But buy a good quality gel capsule or non-coated vitamin. A gummy vitamin even, is a better choice than a coated vitamin. Arbonne has excellent vitamins and we are an all natural based company. You should add these to your multi, A calcium with D, Magnesium, A biotin, cinnamon, L-Carnitine and vitamin-C. For women in or post menopause we should take A multi, Biotin (important for hair and hair growth, nails and skin), Vitamin-C, Calcium with vitamin-D and magnesium, Vitamins-A and E, L-Carnitine, DHEA, black cohosh add cinnamon and fish oil.Drink 70 to 80 oz of water, daily in addition drink Teas (black, oolong, green) daily. If you have trouble sleeping add Melatonin. If you have hot flashes add Phyto-Estrogen cream, or ask your Dr. about Hormone testing and balancing. This simple act alone will help you feel great! Adding these simple nutrition tips and vitamins to your routine will help you look and feel wonderful.

Exfoliate skin with scrub or skin brush for cell turn over and increase circulation.

Massage your scalp prior to washing. Place fingers on either side of your head and rotate fingers in small circular movements, covering your entire scalp area. Increased circulation means healthier hair and skin.

Last but not least, exercise 5 days a week for 30 minutes. Try turning on your radio, dance break a sweat and have fun. Go outside and play! Take your dogs outside and run with them, play fetch with them and enjoy playing like a kid. Take a hike, Try yoga, Zumba or belly dancing! This not only boosts metabolism, but increases endorphins and happy mood. As an added bonus it will increase your metabolism generates/speeds hair growth, aids circulation, improves sleep and decreases appetite. These things are easy and affordable to incorporate into your daily life, plus they are fun!

Here's to you, good health and your decision to create an active, healthy and younger lifestyle, you will see the benefits!

Article Source: http://EzineArticles.com/?expert=Kimberley_Hudgins
   

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USE INTENTION TO GUIDE MEMORY FORMATION DURING SLEEP

Humans take in large amounts of information every day, yet most of it is forgotten. It has long been known sleep is necessary for memory consolidation and that people who sleep more remember better than those who don’t, but up until now it hasn’t been clear what principle guides the brain in sorting out relevant from irrelevant information for the purpose of memory. How the brain preferentially decides what information to keep and what to reject during sleep was the subject of investigation by a research team led by Jan Born, Ph.D., of the University of Lubeck. Their findings were reported in the March 2011 issue of the Journal of Neuroscience.

Dr. Born used 191 volunteers to memorize things like word pairs and animals depicted on cards. Some were allowed to sleep before being tested on their memories. Half the volunteers were told right after the memory tasks that they would be tested in 10 hours and half were not. The participants allowed to sleep did better on memory testing than the ones who were not. The participants who slept and who were told they would be tested did better on memory tests than anyone else.  

The participants allowed to sleep were scanned with EEG. During slow wave sleep the participants who were told they would be tested showed greater brain activation than those who were not tipped off. The more slow wave activity the sleeping participants had, the better their memory was during the recall test 10 hours later. Dr. Born concluded that during sleep the brain’s prefrontal cortex “tags” memories deemed relevant while awake and the hippocampus consolidates these memories during sleep.

What makes some memories more relevant than others? Dr. Born says one principle of relevance is the usefulness of the information for the future. So what is the take home message? If you want to remember something find a reason that makes it important to your future. A great time to prime your mind with intention to remember something is just before going to bed. The most efficient way to make your life happier is to create positive habit like gratitude or kindness to others.

Instead of going to bed right after watching some garbage show on TV, take some time to remind yourself of things likely to improve your life. This could be your intention to be grateful or kind the next day. It could be an event or person that sparked your gratitude during the day or an altruistic action you performed during the day that benefited another person. Whatever you highlight as important is going to get remembered, so why not make use of your own brain’s memory system to remember positive things and allow the useless stuff (like who killed who on a TV show) to evaporate

Please visit my website at www.lawyerswellbeing.com for information about my book and MCLE lectures.