Top 10 Food and Nutrition Affirmations


Top 10 Food and Nutrition AffirmationsWhen you have “fast food” bombarding you from every direction and on every street, it can be difficult to choose options that give your body the nourishment it needs.


But it will get a lot easier when you have daily reminders and effective tools at your hand, you suddenly may find that eating the right foods and feeding your body with the best fuels is getting a lot easier.


Naturally, there will always be temptation, but you can equip yourself with anti-temptation tools, you will be able to quickly re-focus your mind on your long term goal of getting healthy!


Why use Affirmations to Make the Healthy Food and Nutrition Choices easier


Top 10 Food and Nutrition AffirmationsWhen you are surrounded at the office with the smell of burgers, fries, and hear the noise of sugary drinks, it is awfully tempting to join in, isn’t it?


But just imagine, what if you could stop that temptation in its tracks and actually choose to make a healthy choice?


You don’t need me to tell you that fatty and sugary choices are not the kinds of food that your body needs – you need to tell yourself! Even than that they might taste food in your opinion – every fatty food tastes good at the beginning and it fills you up, but is it healthy?


I know it can be hard in moments of temptation to make the right choice, but with the right mindset, you can re-train your brain to replace the desire for junk food with healthy choices.


Top 10 Food and Nutrition AffirmationsAffirmations can help you stick to your diet, say no to temptation, and eat nourishing and satisfying foods. How? You replace the negative spiral of thoughts in your mind with powerful, positive ones.


But first you have to believe that it is possible to gain control over your cravings, desires, and thirsts. The first step is preparing your mind for a lasting change in your life and make the commitment to success.


It may sound a bit difficult when you first start with it, but after a while it is getting a habit and you won’t notice it. Are you committed? Do you believe that you can overcome your cravings?


Once you’ve set your commitment in stone, you’re ready to learn the top 10 affirmations to get you through moments of weakness.


Top 10 Food and Nutrition Affirmations


Before you start reading the list below, you should know that affirmations are most successful when you internalize the saying and repeat it frequently every day.


Whether you’re having a good or bad day, it doesn’t matter. You need to repeat these positive statements in your mind constantly. These positive statements work best when you repeat it when waking up in the morning, during the day and before you go to sleep. Temptation will strike when you least expect it, so it’s better to be prepared!


  1. I can neutralize bad habits with good food, exercise, and healthy living.

  2. I am proud to reach out to my support network instead of leaning on food for comfort.

  3. I am losing weight for me because I love me.

  4. I set aside time just for me.

  5. My good health, good looking, and productivity are the rewards for the nourishing foods I eat.

  6. Weight gain happens over time, so my weight loss equally requires time, patience, and habit changes.
  7. The more I take care of myself, the better I will feel.
  8. I am firmly committed to staying active and healthy.
  9. I deserve a healthy body and mind.
  10. I use self-care, not self-control.

Top 10 Food and nutrition affirmations

Even so these food and nutrition affirmations, may seem like ideals – behaviors and thoughts that you only wish you could have – but each time you reaffirm them by repeating them in your head you will see how you slowly change your mindset. Over time you won’t think anymore in junk food, because you have changed your mindset completely through thoughts and actions.


But always remember, before starting you have to believe you can change. Once you make the commitment to your success, you will change your attitudes about food and drinks and you’ll be thankful you did!


To your health and happiness and a happier lifestyleTop 10 food and nutrition affirmations


Anton Winkler

How Alkaline Foods Benefit The Human Body And What Are They



Alkaline Foods: What Are They And How They Benefit The Human Body


The average American consume a diet with foods too acidic, to effectively promote and maintain a healthy body.


Some examples of these acidic sources we consume are refined sugars, dairy products, and meat, such as, beef and pork. Everything sweet (sugar) taste good and everyone likes it, but we should touch it from our daily consumer list.


A high-acid diet produce some different side effects, such as, diminished immune system and lethargy.


A sugar high can feel good every once in a while when eating rocky road ice cream or some other sweet food, but remember that unless you attempt to alkalize your body, you run the risk of a crash as a result.


Alkalizing the body is not that difficult, but, in order to know the benefits of doing so, one must first understand the definition of alkaline foods, how they work with the body, and which foods in particular will counteract the effects of their acidic counterparts.


What Is Alkaline?


Alkaline is defined as that which has a pH greater than 7. Since the body functions best at a pH level of about 7.4, it is therefore important to consume foods that will bring those levels up to an appropriate level.


When consuming foods that are acidic, this is especially crucial because they bring those levels lower than they should be.


Pure, distilled water sits at almost exactly 7 on the pH scale. Alkaline Foods have a higher number, whereas anything that is lower than 7 is considered acidic.


What are the Benefits of an Alkaline Diet


As a general rule we can say, foods can be classified as either acid-forming or alkaline forming.


The human body‘s pH is 7.35, or slightly alkaline. The body is always seeking a state of homeostasis (balance) and our body works hard to maintain this healthy neutral alkaline zone.


Just keep in mind that foods of themselves cannot change this zone in the body, but, the body does have to work extra hard to compensate for the intake of acid-forming foods that are ingested in excess. And we don’t want that, do we?


This happens because when your diet is highly acidic as meat and lots of dairy products, the body has to suck calcium from the bones, as calcium is an alkalizing mineral. Over time this can lead to bone mineral loss, which, can result in osteoporosis. Senior citizens especially have to take note of that because they need healthy bones.


Additionally, as a straining force it can lead to inflammation along with increased cortisol levels. In the long term this can impact your overall health.


Contrary, those foods that are alkaline forming are typically plant based and highly nutritious, and also loaded with antioxidants that is important for elder people.


When we include a variety of alkaline-forming foods in our diet will allow to slow down the leech of calcium from the bones, which results in better bone health.


These foods also as another benefit, support healthy cell regeneration and fight the effects of free-radicals on the body.


Since it is the pH level of blood which concerns us, putting additional acidic foods into our diets actually works against the human system.


When more strain is put on the body to fight sickness and disease, we should not wonder when we feel tired and lethargic. As we mentioned above with a highly acidic diet the body works harder.


Benefits Of Alkaline Forming Foods For Athletes And Exercise


There is more good news and in my opinion that is the major benefit that alkalizing foods have on athletes and for the human body during exercise in general.


A diet high in acid forming foods results in reduction of muscle efficiency, so more energy expenditure is needed for each and every muscle contraction. Now, during a race or intense activity, this means a lot of extra work for the body.


Whereas alkaline-forming foods mostly reduce inflammation, the muscles work more efficiently, and therefore require less force to move.


This allows endurance athletes, such as, those who run marathons and participate in triathlons to push harder for longer.


For those who do strength training, and bodybuilders, alkalizing foods will allow you to lift heavier weights with less negative stress on the body.


How To Eat An Alkaline Diet


Increasing the alkaline intake does not have to be extraordinarily difficult, and one must not cut acidic foods entirely from his or her diet.


It is recommended that your diet consist of around 20% acidic foods and 80% alkaline food sources.


This is the opposite of the average diet in America, which often flips that ratio around. There are some changes in the diet which can be made quickly and easily in order to alter your pH level.


Swap Coffee For Green Teagreen tea


For example, you might switch from coffee to green tea in order to bring your blood’s pH level higher. Green tea is alkaline while coffee is acidic, so the substitution might make a drastic difference especially if you consume coffee on a daily basis and in quantity.


Any Zen master will definitely approve this change, and besides green tea contains many antioxidants as well.


Alkalizing Vegetablesalkaline foods


Maybe you still have the voice in your head, “eat vegetables to grow healthy,” was what our Mom said. The best choice in alkalizing varieties, are broccoli, chard greens, celery, collard greens, mushrooms, cauliflower, and cucumber to name a few. These foods are alkaline and will not only help reduce stress on the body in fighting acid, but they also are highly nutritious and plain good for you!


Alkalizing Fruitsalkaline food


Some of the best fruits are also alkalizing ones, including, melons, lemons, oranges, peaches, pears, apples, bananas, berries, cantaloupe and grapes. You should eat fruits in every phase of your life.


Just remember, you do not have to eliminate dairy products, rice, and all protein from animal sources in order to maintain a healthy pH level.


But, it might be of great benefit for you to substitute your refined sugars with healthy fruits and vegetables more often.


Doing that, along with drinking plenty of green tea and water, will increase pH levels and your chances of finding health-nirvana naturally and easily!

To your health and happiness and a healthy lifestyle.

Anton Winkler


alkaline food

alkaline food

Entrepreneur With The Guts For Adventurism

What Are Your Possibilities When You Have The Guts For Adventurism.Entrepreneur


As the year is coming to an end, we all start to look back to our success stories in case there are and in case there aren’t we still reflect of what we have done so far and what we will do better the coming year.

This is the time we look back to the almost past year and some people started to see some progress in their activity and some they hope the next year will be theirs. But as long as we don’t lose hope there is always a chance to do it better next year and be successful.

The other day for example I was browsing on the net and I read a little bit about the entrepreneur Richard Branson. He has a natural gift for the business activity or he is what we call a daredevil type. Everything he takes in his hand is in some way a success.

Some people may say he is lucky, but luck won’t make you successful in a business, you have to work hard, period. And the worst is that he never was in a business school. As he said, “He just does what comes in his way and tries to resolve it or take it.”

But we know that every successful entrepreneur had to fight through a lot of failure too. Without failure there is no success at least that is what many successful entrepreneurs tell you. Nothing comes from overnight there is a long way of try and error and persistence and the desire to succeed.

You know, I wonder what it takes to have success in almost everything. I guess you have to have some talent for business and most of all you have to like it. Especially when your school headmaster tells you that you will most likely end up in prison or you’ll be a millionaire.

He started to run a Magazine from the crypt of a church. He interviewed several prominent people in that time for the magazine as e.g. Mick Jagger and R.D. Laing (an author who wrote books about mentally illness – in particular the experience of psychosis).

He also advertised popular records in The Student and it was an overnight success. He started a business under the name “Virgin” selling records for less than the other shops. Did you know that the name virgin was suggested by an employee of Branson because everyone in the business was almost a newbie?

And the business grew and grew. He launched the record label Virgin Records and one of the first band to sign up with his company was a band with the name “Faust” a German band with some obscure avant-garde music. A controversial band as the Sex Pistols an English punk rock band who initiated the punk movement.

He also introduced Culture Club to the music world, names that you might not have heard of. It is an English band formed in 1981. Their second album, Colour by Numbers, sold more than 10 million copies and is included in the book 1001you must hear before you die.

So at the age of 30 he could look back to quite a big success, but this didn’t stop him he started in 1984 the Virgin Atlantic Airways. Branson wrote in his autobiography a quote of the decision to start an airline:

“My interest in life comes from setting myself huge, apparently unachievable challenges and trying to rise above them…from the perspective of wanting to live to the full, I felt that I had to attempt it.”

That was or is his entrepreneurial spirit in life and he never rests and starts every moment something else, as e.g. the Virgin Mobile, the Virgin Blue in Australia, the Virgin Trains a kind of former Intercity West Coast and Cross-Country of British Rail, etc. etc.

The Virgin Group has its core business in the travel industry, entertainment and lifestyle. But it also is related with financial services, transport, health care, food and drink, media and telecommunications and has worldwide more than 400 companies.

You might wonder how a person can manage all that with success when the day is only 24hours long. There is almost nothing that doesn’t somehow have his logo as entrepreneur on it.

But starting an empire like that means persistence, iron will, and adventurous type and or daredevil type but the truth is that one can achieve something in life with the right attitude and mindset.

To your success

Anton Winkler

Make your own video fast

Review Software – Landing Pages Quick and Easy With Just a Click of Your Mouse


Landing Pages Quick and Easy With Just a Click of Your MouseLanding page with a mouse click

Every newbie in the online business is wondering how to make a landing page for his offers or services.

Creating landing pages is also a huge hassle for marketers who are some time in the business. you have the choice to do it yourself or hire a designer.
A designer can create a nice and an attention drawing landing page for you but he’ll also drain your budget. Not only that you will have to call him every time you’ll need a change or a new landing page.

There is also another option to do it yourself. But this way it may take a lot more of your time to create these pages. And you might need some coding know-how to make them look good.
And if you want to track your campaigns to see if your landing page is converting, then you need to get yourself a tracking tool or script.
Don’t leave money on the table by having only a couple landing pages as many marketers. Because it is just too much of work and time involved or too much money to put them together…at least if you’re going to do them right.
But this has changed…

Introducing the Landing Page Monkey web app, which takes away all the hard work for you by quickly and easily creating gorgeous landing pages with only a couple clicks of your mouse.
And the best of all you don’t need to learn a single line of code. You don’t need to hire a Landing Page Monkeysprogrammer or web designer either. There is no need to download and install a script, since this is a web app.

The only thing you need to do is log into your Landing Page Monkey dashboard, and click your way through the user-friendly form. By the way I have done it immediately after purchasing and was quite surprised of the result.

Within five to ten minutes you too can have a cutting-edge, high-converting and mobile-responsive landing page and start building your list or sell your products or services. Whatever your online business is all about.

These landing pages fit good to get mailing list subscribers, run contests, webinar registrations and close even more sales.

In case you need a polished sales page or a landing page with an opt-in form, Landing page Monkey can create it at lightning-speed.

Just take a look at this app’s features:

• Make changes on the fly. Just log into your dashboard, make your changes what you have to do, and hit save and you can instantly update your pages. There is no need to disrupt sales or sign ups, or touching the code, or uploading anything.

Landing Pages Monkey delivers highly customizable pages. You can rapidly fine-tune your landing page to get just the right look and you can seamlessly integrate it with your site. LPM lets you change font colors, font styles, background graphics and layouts, and even background videos to give your landing page a cutting-edge, polished design that’s sure to impress.
• You can integrate it with your email service provider including Aweber, MailChimp and GetResponse and more.

• You can have it working on your server or LPM will host your page for you. You can either upload these pages to your own site, or save on bandwidth and let LPM host your page for you at no extra charge. The Best thing is that you don’t need your own website to start building a mailing list with Landing Page Monkey.

• To maximize your profits Landing Page Monkey tracks your impressions and mailing list sign ups that you have free hands to optimize your campaigns.

• A system that is 100% responsive, with 0% errors. With Landing Page Monkey you can create your pages without having to worry about faulty code errors – and that means 99% of all your visitors will see your landing page. But that is not all, your pages will show up on all tablets, laptops, smart phones and other devices. You can be assured that they work on all platforms as Internet Explorer, Firefox, Safari, Chrome and other major browsers, because they have been tested rigorously.

• A system that saves you time and money. In only a few minutes you’ll have an amazing landing page that looks like it was created by a high-priced web designer. Plus Landing Page Monkey’s clone feature lets you within an instant replicate your favorite landing pages and get them online fast.

• Who doesn’t want to get rid of tech headaches? The amazing advantage is that this is a web-based app, so you don’t have anything to download, nothing to install, no fiddling with customizing scripts. You just log in and you’re ready to start creating pages instantly.

Listen, you won’t find a better, faster or labour-saving way to create and publish landing pages. If you can point and click a mouse, you can create a landing page as so many others have done it like a pro with Landing Page Monkey.

So stop monkeying around with those clumsy other tools and see for yourself why Landing Page Monkey makes list building so easy. Click here to check it out right now:

To Your Success
Anton Winkler

landing page

How To Avoid Winter Weight Gain For Senior Citizens

 winter exercising

The New England Journal of Medicine published a study from researchers that found that a significant number of people living in colder parts of the country tend to gain weight during the winter months.

They also found that not all the weight gained in winter is lost in the following summer. This information, along with other research, corroborates that ”winter weight gain” is a very real phenomena.


==> Why Does Winter Weight Gain Happen?winter weight gain


We can say that there are many reasons that people might gain weight in winter. Here are only some of the common ones.


1. First and foremost, most people stop exercising in winter. It’s cold outside, so going for a jog doesn’t seem too appealing. Even heading to the gym might seem like more effort simply because you have to drive through the cold.winterexercising


2. Many people don’t like fruits and vegetables from other parts of the world, as the taste can be slightly different. Zucchini, tomatoes and various kinds of berries just aren’t as appealing as they are when picked during the spring and summer months. As a result, people eat more unhealthy foods instead.


3. Carbohydrate consumption spikes. Researchers have found that in the winter months, people will often turn to carbs as a comfort food. Carbohydrates can help reduce stress and give aemotional eating temporary sense of wellbeing (from serotonin release), but ultimately results in excess weight gain.


4. You could be too warm at night. People often combat the cold by burrowing under comforters and blankets. Unfortunately, being too warm at night actually reduces your sleep. Did you know that researchers have linked poor sleep and lack of sleep with weight gain? In other words, too many blankets at night can contribute to weight gain.


5. Some doctors actually think it’s natural. Much like bears and other hibernating animals, some doctors believe that we simply evolved to store more fat and thus retain more heat in the winter months.


==> What Can You Do about It?


What can you do about winter weight gain?


Even in winter time the best is to set up an exercise plan. It is not necessary that you go out for exercising, you can set up a home-based exercise plan. But you can also plan going out for a walk for example. Try to predict any objections you might have in the future (it’s cold, the gym is far, etc.) and come up with solutions for them beforehand.winterexercise


Start planning your meals. Instead of spontaneously eating whatever’s around, be deliberate about what you cook and what you eat. A lot of winter weight gain happens because of eat changes. Try to eat at home instead of food chains.


Finally, try to slow down on the holiday meals. The triple whammy of Thanksgiving, Christmas and New Year can really wreak havoc on your waistline. Do enjoy your meal and eat till you’re satisfied – but no more. Don’t stuff yourself just because it’s the holidays.


Winter weight gain is a very real phenomenon. Fortunately, proper exercise and nutrition can still help you prevent weight gain – and possibly even lose some weight.

To your health and happiness and a healthier life

Anton Winkler


Ready For Winter time

Why You Should Teach Your Kids to Eat Slowly

teach kids to eat slow

I still remember the voice of my mother, “Eat slowly and chew first before swallow it.” And I guess she was right, even so we didn’t like it sometimes. But there is something true. If you have children, learn here why it is important to teach them to eat slowly.

We are always in a hurry, we rush and we like to finish everything fast. At dinnertime, rushing means filling your mouth with whatever remains on your plate so that you can get fast out the door to play or rush off with friends. While your friends don’t care you doing that, your parents will.

But now that we have children, it’s time to learn the truth about that behavior. And the cycle starts again and now you can tell your kids what they have told you. Here are a few reasons why it is better to take time when eating your food.

* Better nutrition —

Eating slowly, you give yourself a chance to taste the food and digest it well. One of the things that nutritionists tell those who are trying to lose weight is to chew their food a certain number of times. Maybe you don’t want to tell your kids exactly this way, but it is worth explaining that the body has to work harder to break down the food. And also that chewing more allows your body to feel when it has really enough. When swallowing the food to fast we over eat most of the times.


* Better digestion –digestion

Enzymes and bacteria help the body to break down food at various stages. The process starts in your mouth. Your saliva starts with processing the food. It is easier to digest smaller pieces of food than larger ones. When chewing fully your digestive system do not have to work overtime by trying to break down the food to a manageable size.


* Less of a choking hazard –

When swallowing whole food, you can easily cause a blockage in your windpipe or your esophagus. In your windpipe (trachea) your food can be a choking hazard. The only thing that is supposed to be in your windpipe is air. When food gets stuck there, you are unable to breathe. Much of the time, choking is due to swallowing large pieces of food that go down the wrong tube.


* Less chance of heartburn or vomiting –heartburn

Your body produces Stomach acid to digest your food. When food is well chewed, the amount of stomach acid needed is small. When large pieces of food are deposited in your stomach, lots more acid is produced and the food can easily bubble up back into your esophagus leading to heartburn and reflux. I guess it is not pleasant to have neither of them.


* Less chance of obesity –   obesity

When we swallow food instead of chewing, we tend to eat more to feel full. Those brain triggers are fooled into thinking that we are still hungry so we continue to eat. Chewing slowly satisfies both the taste buds and the brain and you benefit from it.


Take the time to chew your food. Tell your kids that their friends will still be there and so will playtime, but they will be healthier also.

healthy eating kidshealthy metabolism


Tips to Stay Young for Senior Citizens


The Power of Antioxidants for Staying Young

We all want to grow old gracefully and without suffering.  Some take the value to go under the knife to get that youthful look while others opt for a more natural way to maintain that healthful glow.

The way to make peace with age can be found in the types of foods that we eat and the miracle ingredient they contain.

This hidden “miracle” is called antioxidants.  They have graced the pages of magazines, medical journals and every product from hand cream to supplement pills.  But what are antioxidants and what can they do to keep you looking your best without spending a fortune you don’t have.

Antioxidants are substances that fight the aging process that goes on in your body.  Our body starts this aging process when we pass the age of 40, some might even start at the age of 30.

They are not produced by the body so to get the benefit of these power-packed substances you must ingest them.  A variety of foods contain antioxidants.

free radicalsLet’s go back to the start.  The body continually replenishes its cells.  Through a process called cellular metabolism, the body produces energy, more cells and repairs any damage.  One by-product of cellular metabolism is unstable molecules called free radicals.

antioxidants, cellular agingFree radicals are molecules that damage your body.  They are unstable because they are missing an electron.  To get another one and become stable, free radicals will steal electrons from cells.  That theft damages the cells in a variety of ways.

The results are visible and invisible changes to our bodies.  The development of diseases like cancer, diabetes, arthritis and neurological deficiencies may begin to affect you as you age.

Also, thinner skin wrinkles and brittle bones are a problem.  Free radicals enter our body from outside sources as well: cigarette smoke, radiation and the sun’s UV rays.  The more free radicals we encounter, the greater the damage that can be done.

antioxidantsAntioxidants have been shown to be of great help in the free radical problem.  Antioxidant substances combine with free radicals and neutralize them.  Once they are neutralized, they can no longer do any damage.

Scientists don’t have any idea of a recommended daily dose of antioxidants to correct free radical damage and the diseases that come with age. They know sometimes more about other stars in our solar system than they know about life on earth.

The only thing they do know is, that eating foods rich in antioxidants makes a huge difference in how we live and the quality of our lifestyle. fruits sources of antioxidants

Where do you find antioxidants?  They are all around us.  Look no further than your local farmer’s market or produce aisle in the grocery store.  Fruits and vegetables contain the principle sources of antioxidants.

Examples of antioxidants include:
* Vitamin C
* Vitamin A
* Vitamin E
* Lutein
* Lycopene
* Beta-carotene

Certain minerals like zinc and selenium also function in the body.  They are not antioxidants but they boost the immune system to fight against free radical damage.

Antioxidants are also found in nuts, legumes, cold water fish, seafood and red meat.
So, eating a varied diet of fruits, vegetables and the foods just named will increase the amount of antioxidants in your system and help reduce the incidence of disease.

But as a friend of mine always told me that to stay at máximum of your energy and health it is always better to take supplements. You cannot eat that much fruits a vegetables to have a máximum health.


healthy fruits, antioxidantsEating fruits and vegetables in their natural form instead of juices brings the benefit of other nutrients found in the foods.  Juices also contain a lot of sugar that is not needed by your body.

Food does more than stave off hunger.

Natural substances found there can cause us to live longer and stay free of disease as we age.

To your health and happiness and a better lifestyle

Anton Winkler

6 Tips to Avoid Gluten Cross Contamination in Your Kitchen

Gluten Free Diet



It is not uncommon for one person in the family to require a gluten-free diet, whereas the rest of the family can eat a regular diet.  In this case it is difficult for all family members.


Because the one who cannot eat gluten because of health problems or whatever his or her case might be should not have cross contamination of gluten in her diet.


You then need to have a shared family kitchen, meaning both gluten and gluten-free food items are prepared there.


This results in the potential for cross contamination, and needs to be avoided for the sake of the person who cannot consume any gluten at all.


Here are ways to avoid gluten cross contamination from happening in shared kitchens:


  1. Set up a separate, gluten-free space in the kitchengluten free kitchen


An example of separate space includes dedicating a part of your kitchen pantry or cupboard space to gluten-free food products and those that have not been contaminated by gluten.


In addition to food items, you can also include all your gluten-free utensils and other kitchen gadgets (ex. toaster) that need to remain separate to stay uncontaminated.


It can also be helpful to ensure you and your family has a way of knowing which baking utensils, cutting boards, and so forth are meant to be kept gluten-free, and which ones are meant for the gluten-containing foods.  You can do this by using a consistent color scheme.  For example, all gluten-free spatulas and cutting boards are red.


  1. Label itemsgluten free kitchen


Unless you have the space for two refrigerators, you will have to share it.


In this case, you want to label your items and teach your family members that they are not to touch those labeled with your name because contact with gluten will make you sick.


Speaking of the refrigerator, you may also want to create a separate space such as one of the shelves or the side of the fridge.


Just be sure that no other foods can spill on yours when they are all in the fridge together.


  1. Clean the counter


Before you begin to prepare food, be sure to clean the kitchen counter with soapy, warm water.


  1. Clean the sink


Make sure no crumbs or gluten-containing foods are left in the bottom of the sink before you use it.  As well, be sure to use a separate dishcloth and separate dishtowel to prevent cross contamination with food particles.


  1. Allow your family or roommates to confess without repercussions if they make a mistake


If you live with an absent-minded spouse or a child, it is very likely that someone will mess up and accidentally contaminate one of your food items or kitchen items.


When this happens, it is important for them to know that they can tell you without you getting mad at them.  This will ensure healthy communication, and ensure that you stay healthy.


  1. Wash shared kitchen items


It is okay to share stainless steel bowls, and stainless steel pots and pans, as long as they have been carefully washed after gluten-containing foods have been prepared or cooked in them.


Pay careful attention to lids, where food particles can sometimes get caught.  In some cases the best solution might be that everyone stays gluten free as weird as it might sound.


But this will help the one who has to avoid gluten will less sick with that decision. We all know that it is very difficult as e.g. in a smaller kitchen to keep everything separated to avoid cross contamination.


In that case I suggest to eat gluten free in the whole family. I know for the ones who like bread it is a difficult if not an impossible task, but I think with the right mindset everything is possible.


To your health and happiness and a better lifestyle


Anton Winkler


Bono Replaced BY Bruce Springsteen and Chris Martin






Browsing on the net I found an article from the Associated Press by Mesfin Fekadu that was quite interesting. I first thought something is not correct but when reading further I really was surprised.


What can I say, “What a great gesture or Lucky Bono to have such a replacement as Bruce Springsteen and Chris Martin.” You might say, you cannot compare the one with the other. But in my opinion it is some kind of honor to sing for or instead of Bono. This we can also call a great friendship.


Others might have cancelled the event because of the accident of the main singer, but Bono left the band play with another substitute. This is amazing.


The other +point for Bono is that the concert took place besides his terrible bike-accident it is just amazing. That’s the reason why he is one of the greatest.


I guess the “World Aids Day” was quite a success in New York. People resisting the rain and gathering on Times Square just to see U2 even without the vocalist of the band.


But the vocalist was substituted with great singers, so I guess the waiting crowd was fully compensated for the loss of Vocalist Bono.


Are we free of Aids within a few years?


As you know many years back it was impossible to celebrate a “World Aids Day” because when you were diagnosed with aids it was a death certificate for you.


According to ex-president Bill Clinton a few years back as secretary of state Clinton told that we could finish with the disease of aids no one believed it.


But this year lots of people or more people are receiving medication to save their lives as the numbers who have Aids. This is a big progress in fighting for Aids and stop it completely.


According to Bono, “We wouldn’t be at this point without American leadership, people from the left and the right.  Today, 13 million people have access to life-saving treatment, up from 300,000 just over ten years ago.  Americans don’t know the role they’ve played in this fight.” This is a great statement for the American people.


I guess this is worth a yearly celebration. Clinton and other people are convinced that we can win the battle.


There is only one thing to think about it and that is, why did we have suddenly this disease and were did it come from – some thoughts to think about it.


I will leave this question to everyone to do some thinking about it.


We all have to take care of our health. The better you watch and stay away from unhealthy stuff the healthier you will be. But with Aids it is something different because unborn children cannot take care of themselves, but her parents. You have a responsibility as parent


Every year are more and more senior citizen in our society and I suppose nobody will take care of them but themselves.


You are the one who is the master of your body. You only know when something is wrong or hurting you, nobody else.


So, take my advice and take care of your own body and your body will be grateful for it.

You can read more about the event by clicking the link below.

You can see the show by clicking here.


To your health and a happier and healthier lifestyle.


Anton Winkler



What About a Healthy Tea

live a healthy life

If you have start drinking tea lately than I have a tip for you.


What is Moringa Sorrel that is nutritious and only few hear of it.


Looking for a healthier lifestyle we are going back more and more to nature and leave behind processed food.


We are growing more and more into a lazy society that have literally almost everything done for us, just to pick it up and eat it.


We are not used to get something from nature and prepare it or cook it and then eat it.


We like to have everything prepared that we only have to open the pack and warm it up for consumption.


Looking a little bit into nature there are many plants that provide us naturally with nutritious food.

sorrel moringa


There is for example the Moringa Sorrel which is on the rise worldwide because of the health benefits it provides.


The cultivation of Moringa is on the rise across Center and South America. It looks like is is a good means of fighting deforestation.

There is a potential market because of his high nutrient value.


The leaves are rich in vitamin C, vitamin B, vitamin A and protein.


Leaves feeding to cattle’s increased weight gain by up to 32% and also milk production raise. So, imagine what it can do for the human body regarding to nutrition.


But this is not all the seeds contain high oleic acid and degreased ( meal is 61% protein.


It is cultivated for different reasons worldwide.


Moringa oleifera is cultivated in poor nations as a primary source of food and nutrients and some kind of source of income through the sales due to its global marketability.



Moringa is also considered a potential oilseed feedstock for biodiesel.


The advantage is that the biofuel produced from the seed is not in direct competition with food.


The plant produces both food from the leaves and independently biofuel from the seeds. The harvest of both is without damaging the trees.


The moringa tree has been called the miracle tree due to its medicinal qualities and high nutritional value.


The leaves contain all the essential amino acids required by the human body and also contains powerful antioxidants which fight against harmful free radicals in the body.


Research confirms that Jamaican Sorrel is high in vitamins and minerals and contains powerful antioxidant properties.


It helps to lower elevated blood pressure, reduces cholesterol and detoxifies the body.


So, now you can imagine why this tea has so many properties and the Jamaican Moringa Sorrel is cultivated to produce this aromatic and healthful tea.


The Jamaican Sorrel is some kind of miracle natural health tree that


— Supports the normal sugar levels of the body

— Takes care of the immune systen of the body

— Acts as an antioxidant

— Pomotes energy

— Provides nourishment to the eyes and the brain

— Increases the natural defense of the body

— Naturally controls blood pressure


So, why not enjoy some natural leaves that give you lots of benefits for a better health and a healthier lifestyle.

To your health and happiness and a better lifestyle

Anton Winkler

PLR That Puts Money Back In Your Pocket

What’s the Best Diet for High Cholesterol?


high cholesterol

Don’t be scared when receiving a diagnosis of high cholesterol doesn’t mean that you are contemned for having a heart attack or stroke. It give you a signal that you are more at risk for these serious health problems and you should start taking every step you can to lower cholesterol levels. It also means that you change some bad eating habits for some good eating habits.


smoking a silent killer Maybe your doctor may prescribe a medication and advise  you to quit smoking in case you do and other unhealthy habits. But you also might think of or look at a healthy diet plan that is specifically designed to get down cholesterol levels.


In case you don’t know, LDL is the bad cholesterol that can put you at risk for health problems.

If you receive a reading of 130 mg/dl to 190 mg/dl, your risk factor for heart disease and stroke is very high and you should start with an immediate diet plan that excludes foods high in cholesterol and saturated fat and avoid trans fats at all cost.

In case you have high cholesterol, adopt a diet in which you follow these rules:


  • Cooking – Rather than cooking with high fat shortenings and oils, use canola, olive and plant-based oils rich in unsaturated fats. Or even better use no fats or oils at all. Use vinaigrette dressings on your salads made with a base of olive oil. You also can use lemon juice (natural of course) and some olive oil to give your salads the right taste.


  • Omega-3 fatty acids – Include a source of omega-3 fatty acids in your daily diet plan. Foods like certain nuts, fish and oils contain omega-3 fatty acids.


  • Lean meat and low-fat dairy products – Choose from the leanest of meats and stay away from those high in fat, such as pork, beef and lamb. Drink low fat milk and eat reduced or low fat cheeses. Some people even prefer soya milk.


  • Margarine – If you’re currently using butter, change to margarine – preferably soft, tub margarine. In my opinion it is much better to avoid margarine at all. Choose margarine with zero grams of trans fats, but look at the ingredients carefully to be sure it doesn’t include partially hydrogenated oils. There are alternative ways as e.g. instead of margarine use avocado instead of margarine or butter that’s more healthy.


When shopping for food, read the labels and never purchase products that contain trans fats, one of the most destructive things you can eat if you have high cholesterol.

child eating fast food

When eating out, avoid fast foods that may be fried in dangerous oils or most of the time they are fried many times over in the same oil and  that contain trans fats. Also avoid breads and pastries unless you know they’ve been cooked with the proper ingredients.

It is difficult to lower your cholesterol levels when eating out in restaurants it is healthier to prepare a healthy lunch or dinner at home in that case you know what you are eating.

High cholesterol is said to be “a silent killer” because it has no symptoms.

The only way to find out what your cholesterol levels are is to take a blood test.

If you’re at high risk because of heart disease, diabetes and high blood pressure, talk to your health care provider about getting this life-saving test.

obesityBut it is not only a question of eating the right food it is also a question that include lack of exercise and obesity, so a healthy diet and summing exercise to your health plan are important to live a healthy life fee of unexpected tragedies such as a heart attack of stroke.

Having high cholesterol means to adopt some line of defense for living a healthier lifestyle.

To a healthy life and happiness.

Anton Winkler


Weight reduction in Senior Citizen Even with Good Appetite



weight reduction,


Fitting nourishment is essential for keeping up a sound body and psyche in the elderly.

Older grown-ups can experience weight reduction regardless of the fact that they appear to consume well and have a decent voracity.

Explanations behind weight reduction range from detached dentures to the onset of dementia or other cognitive changes.

It is imperative to roll out note of any noteworthy improvements in hankering, dietary patterns, conduct and responses to meds to help recognize the reason for the weight reduction.


A few seniors essentially neglect to consume.

On the off chance that they experience the ill effects of dementia, they may not by any means perceive hunger throbs and skip dinners simply in light of the fact that they don’t recollect to what extent it’s been since they last consumed.

Some may not recall how to cook or plan nourishment, or experience difficulty heading off to the supermarket. Others may be reluctant to attempt to utilize the stove or blades – notwithstanding being ravenous.

Wellbeing Problems and Medications.

 Various wellbeing issues can bring about unintentional weight reduction.

Genuine ailments like growth or AIDS may cause seniors to drop weight in spite of having a longing.

Persevering loose bowels can likewise prompt parchedness and weight reduction, as can a disease or contamination.

What’s more if seniors have uncontrolled overactive thyroid, called hyperthyroidism, they might likewise drop pounds unintentionally.

Numerous drugs, including disgracefully utilized diuretics and thyroid medications, might likewise bring about weight reduction as a symptom.

Oral Problems

There is a solid relationship between oral wellbeing and weight reduction in more established grown-ups.

Numerous more seasoned grown-ups are not able to adequately bite because of temporomandibular ache, oral irritation and sick fitting dentures.

Indeed dentures that are well fit consider 10 percent of the biting force of common teeth and can restrict sustenance allow because of the innate trouble of biting certain nourishments.

Despite the fact that your adored one may have a sound hunger, she will be unable to get sufficient calories because of agony and trouble biting.


In the event that seniors are forlorn and discouraged, they may feel exhausted and fail to offer the vitality to set up a dinner and consume.

They might simply nibble here and there, however insufficient to take in the calories that they have to keep up their weight.

They might likewise not have any desire to advance the exertion that it takes to cook a sound, adjusted supper for stand out individual.

On the other hand, they may not have any desire to consume isolated.

Nourishment for the Elderly the dietary needs of more seasoned grown-ups diminish with age.

A 80 year old needs 20 percent less calories for every day than a 30 year old due to changes in way of life and general moderating of digestion system.

Regardless of the fact that your adored one has a sound longing, the procedure of maturing can by nature cause supplement lacks and changes in voracity.

A portion of the progressions connected with maturing that can have an impact on sustenance incorporate diminished feeling of smell, diminished feeling of thirst, consuming alone and trouble in biting the food.

To your health and happiness and a better lifestyle

Anton Winkler

secrets of staying healthy over 40

How to Lose Weight When You Hit Your 40

live begins at the age of 40

They say life begins at 40, because at this age most people have already attained what theywant in life—a satisfying marriage, a happy family, or a rewarding career.

But the truth is, physiologically, life quality begins to dwindle also at the age of 40.

Aging is an inevitable process of life and most signs of physical aging start to show when you hit your 40s.

What happens to your body when you’re 40

Men and women will undergo many changes when they hit this decade in their lives.

Two of the most obvious changes are the changes to the skin and weight.

The first is the skin changes.

When you look in the mirror, you’ll see more fine lines around the eyes.

The skin will not be as plump and elastic as it is when you were in your 20s.

Skin starts to feel dry, too.

The second most obvious change is the weight gain.

In your 40s, it’s easier to gain weight than to lose it. This is because the body’s metabolism slows down with age and this becomes obvious when you reach your 40s.

The changes to the skin, weight, and your metabolism rate can all be attributed to the hormonal changes that your body goes through in your 40s.

This is the age where women start to enter their menopausal years and men start to experience a drop in their testosterone levels.

Hormones regulate many of the body’s natural processes, and the changes to these hormones lead to the drastic changes the people feel in the fourth decade of the lives.

How to Effectively Lose Weight in Your 40s

There are many ways to lose weight when you reach your 40s, but no diet program or exercise regimen would work without you addressing the root cause of weight gain—your hormones.

The best way to lose weight is to address hormonal changes in the body.

Consult your healthcare provider for hormone supplementation that would help boost your body’s metabolism.

After addressing hormonal imbalance, here are two more practical tips that you apply for weight loss:

  1. Create an exercise regimen that you can sustain. The reason most exercise regimens don’t work is because you can’t sustain it. Most people quit early on for several reasons: the routine is boring, they feel it isn’t working at all, or they complain that it’s too hard to squeeze in to their busy schedules.

Find ways to sustain your exercise program, whether through it’s finding a buddy to work out with or creating an energizing playlist that will make each exercise fun to do.

It is recommended to exercise at least thrice a week for 30 minutes each.exercise is important for elder people

This must include cardio exercises and strength training to help build your muscles and prevent bone loss.

Exercise shouldn’t feel like a chore that you have to do. Make it fun and exciting.

You can, in fact, turn this into a hobby by finding heart-boosting activities that you can truly enjoy such as swimming, dancing, bicycling or running.

dancing exercise

  1. Say no to fad diets. The problem with fad diets is while they might work, they are often lacking in some nutrients that your body needs. Instead of following diet trends, just remember this golden rule: eat more fruits and vegetables, eat less carbs and more protein. Eat five to seven servings of fruits and vegetables per day.

Avoid foods that are high in fat such as milk, cheese, and fast food items but don’t deprive yourself of occasional treats because this will just intensify your cravings.

The keyword here is “occasional.” Once a week of having a scoop of ice cream or a creamy smoothie is fine.

Another thing that you can do is find better alternatives for these treats. For example, you can substitute ice cream with yogurt.

The body’s natural process of aging results in rapid weight gain, but you can always choose to control it by deciding to follow the tips mentioned above.

To Your Health and Happiness and a healthier living

Talk to you soon

Anton Winkler

avoid cravings when getting older

Healthy Eating As You Age

fruits you need when aging

Getting older does not so much mean you will battle with good dieting and wellness, albeit consuming a healthfully adjusted eating methodology and performing steady physical exercises are vital. As you age, your hunger frequently changes and food doesn’t exactly possess a flavor like you recollect. On the other hand, it’s still crucial that you settle on solid decisions as a senior. What you consume sways your wellbeing, as well as how you feel. Settling on the right food decisions supports your body and provides for you the vitality you require for a dynamic and social way of life. A solid eating methodology for elderly individuals is one that incorporates nutritious foods from all the food.

Calories you need

Dissect your current eating methodology as far as caloric admission by recording your food consumption for one week. As you age, your caloric necessities change somewhat. A female beyond 51 years old needs 1600 calories on the off chance that she is inactive, 1800 calories if respectably dynamic and up to 2200 if dynamic. A male the same age needs 2000 calories if inactive, somewhere around 2200 and 2400 if modestly dynamic and 2400 to 2800, if dynamic. A stationary individual is one who performs no general activity; modestly dynamic means moving what might as well be called 1/2 to 3 miles a day; and dynamic is strolling, running or biking what might as well be called more than 3 miles a day.


fruits sources of antioxidantsConcentrate on entire soil grown foods instead of juices for more fiber and vitamins and go for 1½ to 2 servings or all the more every day. Break the fruit and banana trench and try for shade rich pickings like berries or melons.


Healthier Lifestyle eat more vegetablesPick cell reinforcement rich dim, verdant greens, for example, kale, spinach, and broccoli and in addition yellow and orange vegetables, for example, carrots, and yams. Strive for 2 to 2½ plates of veggies consistently. Vegetables contain low calories, rich in fiber and nutrients that are vital as you age.



fibers are essential for a healthy livingConsuming foods high in dietary fiber can accomplish such a great deal more than keep you customary. It can bring down your danger for coronary illness, stroke, and diabetes, enhance the wellbeing of your skin, help you shed pounds, and support your invulnerable framework and general wellbeing. Ladies in excess of 50 ought to plan to consume no less than 21 grams of fiber for every day, men in excess of 50 no less than 30 grams a day.


To incorporate all the more top notch protein in your eating methodology, have a go at supplanting red meat and prepared meat with fish, dairy in low-fat, skinless chicken, and plant-based protein sources. Supplanting the red meat you consume with astounding protein for simply a couple of dinners a week could have a true advantageous effect on your general wellbeing.


Keeping up bone wellbeing as you age relies on upon sufficient calcium admission to anticipate osteoporosis and bone breaks. Older grown-ups need 1,200 mg of calcium a day. The best sources of calcium are milk, yogurt, or cheddar. Non-dairy sources incorporate almonds, broccoli, and kale.

Exercises for Senior Citizens

exercises for senior citizen
Exercise is vital for good wellbeing at any age, and seniors are no special case. A low-effect exercise routine can advantage your wellbeing by extending and reinforcing your muscles, lessening anxiety, anticipating harm and actually serving to bring down your pulse.
Walking is one of the best low-affect perseverance exercises. It takes next to no wanting to begin, and it’s simple enough on the joints that numerous seniors can keep up a walking normal until late in life. The keys to a helpful walking routine are the right combine of shoes and some great extending after your walk. While you’re walking, you need to concentrate on your carriage, holding your back straight and shoulders moved back. In case you’re new to walking, begin with a short separation and build your strolls by a couple of minutes each one time until you’re ready to stroll for 30- to 60-moment extends.
gardening exercise for senior citizensGardening Investing time in the enclosure is a charming, advantageous approach to get in your everyday exercise. Delving in the earth, watering plants, weeding and other cultivating exercises work your muscles, and you can watch your deliberations pay off with excellent blossoms and vegetables alongside better wellbeing. In the event that twisting and squatting to draw weeds or burrow is excessively for you, a planting stool can help make the ground more available and help you abstain from harming your back or knees. Picking the right apparatuses can go far, too. You need instruments with a decent grasp and long handles that help you abstain from stooping over when conceivable.
leg lifting exercisesLeg lifting will help reinforce your center muscles. Begin with your luck run dry. Keep your midriff in to your spine. Breathe in and lift a straight or bowed leg up in front. Breathe out and gradually drop it down. Face the divider and spot both involved it. Breathe in and lift your leg retrogressive. Breathe out and gradually lower it. Do 20 on each one leg. Turn sideways and place one hand on the divider. Breathe in and lift your leg out to the side. Breathe out and gradually lower it. Do 20 on each one leg.
water airobics for senior citizensWater aerobics Exercise joins cardiovascular exercise with quality preparing for a low-effect, full-body workout. By practicing in water, you exploit the water’s imperviousness to fortify your muscles as you move. Like with swimming, the water takes push off of your joints and permits you to fabricate quality and persistence with almost no effect. It’s a typical confusion that you have to have the capacity to swim to partake in water vigorous exercise classes. Most occur in shallow water – in the middle of waist and midsection profound – so swimming is not a necessity.
ball exercisesBall exercise the ball press is a straightforward exercise that will help fortify the muscles in your inward thighs and obliges the utilization of a little wellness ball. You could likewise utilize a standard soccer ball or other comparative, adaptable ball. Sit in your seat with your feet level on the floor and your back straight. Place the ball between your knees. Press the ball as tight as you can in the middle of your knees utilizing just your leg muscles. Hold the crush for 10 to 15 seconds and after that unwinds. Rehash two to three times as a major aspect of your seat exercise schedule.

To your good health

Anton Winkler

Learn the 3 Steps to Making Your Kitchen Gluten Free


gluten free kitchen


When you learn that you can no longer consume gluten, there are many major changes that you need to make.  One of those changes is setting up your kitchen so that it is safe from gluten.

In what follows, are some steps you can follow to make your kitchen safe and gluten-free for your needs:

1.   Begin by getting rid of gluten-containing foods

You will need to discard, or better yet, give away the food items that contain gluten or may have been contaminated by gluten in the past.

Examples of food products that likely contain gluten include flour, bread, baking mixes, and certain sauces.

Many food items that may have been cross contaminated include baking soda and baking powder, peanut butter, jam, butter, ketchup and mustard, for example.  Basically, these items become contaminated when they have come in contact with gluten-containing particles.  This can happen very easily and innocently.  For example, if you or another family member uses the same spoon in the flour and then the baking soda, cross contamination has occurred.  Another example is if your squeezable mustard container’s tip has accidentally touched a gluten-containing bun.  Therefore, you will need to replace these food items with new, uncontaminated ones.

2.   Replace some kitchen tools

You will not need to replace everything in your kitchen, but you will definitely need to replace certain items that are contaminated by gluten.

Examples of some of these items include:
• toaster
• silicone spatulas
• colander and other strainers
• non-stick pans with scratches
• plastic bowls that have scratches in them, plastic utensils
• wooden cutting boards, wooden spoons, and wooden bowls
• mustard and ketchup containers, etc.
• rolling pin
• muffin tins or other baking sheets with scratches

3.  Clean items in your kitchen thoroughly

Some of the items that cannot be cleaned thoroughly enough to be safe from gluten have been outlined above.  However, some items can be cleaned enough that you can use them again.  Here are some examples:

Stainless steel bowls and pots:
Just make sure to clean them well.  Also be sure to clean the lids fully.

Oven & Stovetop:

Clean the top, sides, and bottom of the oven, as well as the oven racks.

Cupboards and drawers:

Bread crumbs seem to make their way into all sorts of places, including the utensil drawers and the cupboards.  Sometimes, they even get into the fridge.  Take this opportunity to do some spring or fall cleaning, and vacuum up all the crumbs.

Refrigerator and freezers:

Be sure to clean up the shelves to remove any crumbs or spills.  Be sure to scrub any seals.

gluten free kitchen

Do Your Kids Know What to Do in an Emergency?




You already know that when you feel prepared, you feel more in control. That is in every form of your life the same.

The more you know about a situation the more safety you feel. The stress is reduced if you’re able to approach an emergency situation with at least some degree of confidence.

Emergency preparedness is primarily about saving lives.


However, it’s also about being able to follow a plan and approach any emergency situation with decisive action. Your children deserve that sense of control and confidence.

It’s extremely important to talk with children of all ages and go over what they should do in various emergencies.


When children are old enough to read, consider writing down the steps to take in an emergency. Younger children may benefit from photos, drawings, and other imagery to help them understand.


Emergency Situations


So what do you teach your children and what types of emergencies should they be able to handle? The most common emergency situation that a child can and should be able to handle, is calling for help.

Children should not only know where the emergency contact list is, but also how to dial 911 and what to say. This is one of the most important ways that your children should know.


Children learn differently. Some children will prefer to hear the steps repeated to them. Others benefit from practice 911 call sessions. Still others need and want to have the steps written down.


Do all of it. Make sure that the steps are embedded in each child’s mind and that they know they’ll handle the situation properly. And most important that they do not feel nervous when they are calling 911 and explaining the situation.


Some children might feel uncomfortable in talking to strangers via phone. But I think this is a question of preparedness that your children feel free and secure to handle the situation. There is no better way to practice the situation that they know what to do in case of any emergency. The more you practice with your children the better they handle the situation of informing and maybe saving your or one of your family’s members life.


Talk to your children about when it would be appropriate to call 911 and when it might be more appropriate to go to the neighbor’s house or to call a parent for help. Role play and get your children involved in the discussion.


Well Prepared Is Well Informed


emergency kitMake sure that your children know where the first aid kit is stored as well as what is in the kit. Depending on the child’s age, they may be able to help a caregiver with first aid treatments. They may also be able to help you or a caregiver during an emergency.


Many families talk about how to deal with strangers. They have code words and safe places. They have a plan for fires, tornadoes and other natural disasters.

Yet when it comes to basic home accidents and illnesses, children are not prepared. The information is not discussed. This can leave children feeling stressed and they may panic.


Talk to your children about what to do when someone is hurt. Make sure they know how to use the phone and that contact information is kept within their reach.

Children are amazing, resourceful, and have saved countless lives. It seems at least once a month we read or hear about a child that saved the life of a family member.

When they’re prepared and informed they may save your life or the life of a loved one. Help your children by teaching them what to do in an emergency.

family emergency plan


How to Overcome Emotional Eating

emotional eating
Eating is a part of life.  Eating is a pleasure everyone should have.  Your body gets its nutrients from food.  Sometimes we can go overboard with our eating habits and it can result in gaining weight.  One issue with food is emotional eating.

The problem of emotional eating may end with the scale but it begins in the mind.  Stress takes its toll on your life.  When your defenses are compromised your health takes a hit and so do your emotions.

emotinal eatingEveryone has good days and bad days.  How we deal with the bad ones brings emotional eating into play.  You look for comfort for your hurts or problems.

People who turn to food for comfort find a coping mechanism that won’t judge them, hurt them or tell them “no.” To complicate the issue, eating pleasurable foods can stimulate the release of endorphins just like exercise.

So, after you eat, you feel better.  Only emotionally but with your body I guess that is a different story.

Emotional eaters use food to relieve stress or pain.  They hide behind the food instead of seeking solutions to the problems.  This is not uncommon when the stressor is something horrible such as physical abuse or a death.

But, how do you know you are using food in this way?  The first sign is obvious.  You will gain weight if you eat too much.  In light of the weight gain, examine other areas of your life:

* Have you been under stress lately at work or at home?
* Has anything traumatic happened in the last year?
* Are you dealing with a problem but haven’t found a solution?

Answering “yes” to any of these questions could mean that you are an emotional eater.  You eat but you are not necessarily hungry at the time.  The foods that you choose are what we term “comfort foods”:

* High fat foods like French fries, fried foods
* High carb foods like macaroni and cheese, mashed potatoes
* Sugary foods like ice cream, donuts, cookies, cake

But don’t worry there is help for emotional eaters.  The first step is recognizing that you have a problem.

You’ll experience feelings of helplessness and guilt.  The guilt is over potentially ruining your health and the helplessness lies in the fact that you don’t see a way out.

Secondly, seek counseling.  There are many types of counselors out there that can meet your need.  Emotional eating has nothing to do with dieting or changing your eating habits but gaining control over your emotions.

A counselor might suggest things like visualization, practicing problem solving skills, relaxation techniques and family support.

Visualization helps you to see your problems in a realistic way and not blown out of proportion.  You will also learn to see food as nutrition for the body and not an emotional crutch.

Thirdly, your family can learn your triggers for stress and be on the lookout for changes in your eating habits.

They can help you be aware of the foods you are eating, assist you in making healthy food choices and exercise along with you.

Proper diet and exercise increases immunity, blood flow and positive thinking.  Yoga yogaenhances the mind/body connection so you don’t eat when you aren’t hungry.

Finding new ways to solve your problems and deal with stress will push food out of the equation.  You’ll feel good about finding solutions which will replace the dependence on food.

Yoga to get rid of stress



Healthy Living Be Grateful For Everything You Have And Do.


You have to get rid of your bad eating habits and start with healthy living

It is something, nobody seems to realize and to think about it.

With every new waking up for a new day we accept it as something normal.


We do not think, neither be grateful for the new day the universe gives us.


Living another new day is something marvelous and exceptional because there are thousands of people who are not lucky enough to see the new sunlight every morning because they never open their eyes they left us during the night and we are the lucky ones and we are not even grateful for that new day we enjoy.


Our today’s society leaves us in such a hurry and stress that we forget almost everything we freely enjoy without noticing it.


We enjoy a healthy and strong body, some don’t have a healthy body but they enjoy every new day they can open their eyes and say thanks for the opportunity to enjoy a new day.


Give thanks for what you have in your life, not only for the material stuff but for the health you enjoy.


Have you ever thought about how many times you breathe per minute and per hour? But we don’t even think about it it’s just normal for us to breathe.


Have you ever thought about what you have in your precious body?


Have you ever wondered about your heart?lower your high blood pressure


What a hard labor your heart is fulfilling every day – what do I say every second, minute, hour, the whole day 24/7/365 night and day since you were born and it cease working until you die.


But we have never thought about it until we have the first problem.


Your heart works like a slave and we never care about it or think about it how or what we can do to give our heart an easier work.


That we eat healthier that your heart has not to pump so hard to get the blood to all parts of your body. It works when you sleep. It works when you have your siesta. It works and works and works without any rest.


Did you know that your heart contracts at a rate of roughly 72 beats per minute at rest?


That is roughly 4320 per hour and over 100,000 beats per day. That is amazing what our heart is working and without really caring or knowing about it.


We do not care much about our heart neither we do know a lot about it. As long as we are living and walking and running we do not care what our heart is doing or how our heart is doing.


It starts the moment when we have a problem – when our heart suddenly doesn’t function correctly or when we have some blood circulation problem or whatever.


Than we start to worry.


Than we try or not to change our lifestyle.


Than we start to make maintenance on our body or heart.


You know the heart works like a hydraulic pump in a machine. The moment you contaminate the oil system or the moment you do not any adequate maintenance as checking the cooling system of the hydraulic oil that it doesn’t heat up too much and starting to increase the pump temperature the pump will start to lose efficiency and within a short time the pump will fail or work with lower pressure and your production is slowing down.


The same happens with our heart it needs to have certain kind of maintenance or an adequate lifestyle to maintain the heart at its best efficiency.


It has some moments of hard beat and some moments of slow beat only than is when your heart and your body will function at its best.



— start being grateful for your body, start being grateful every morning that you wake up and that you will live another day.


… thank for what you have


Give thanks for what you have in your life not only material stuff but health, that you breathe and breathe lots of times per minute per hour when you are asleep when you are awake.


Give thanks for having a nice and beautiful wife that supports you and helps you through tough times and all the good things you see and feel in your daily life.


Don’t give it for granted, it is hard sometimes to give thanks for something we feel as normal and as automatic because it is a habit that we are used to and we accept it and until we have some problems we never give a thought about it.


So, there is my next question.


Why for God’s sake should I dietingsecrets of staying healthy over 40


There is a lot of talking about dieting, but ask yourself, is it necessary to let your body starve of something you eagerly want.


I guess not because you deserve to eat what your body desires. Okay, I do not mean that you hump everything into your mouth without limits, no this is not the way I would want you to do.


Just take a small portion and savor it in your mouth, mind and body and stop.


That’s all don’t be as an addict, eat it once in a while because you will not train your body to eat it every day, won’t you.


You have to be able to say no after enjoying something that you liked in that moment, that’s all.




Let me tell you something, not always is the best thing to do Atkins, cabbage soup, banana, hot dog, or egg diet or whatever the name of the different diets are.


What I have found out with my own body, being on a diet will bring down your weight, but for how long before you gain more weight than before your diet?


It takes not long and starve for the rest of your precious life I guess this is not the purpose of any diet or maybe yes, because they like to cheat you because they like that you buy this or that program or product to lose weight, but they don’t tell you how to do it, how to start with your idea of losing weight.


They don’t tell you that it is not only that you want to lose weight, no it is much more it is a process of preparation. You want to change a bad habit for a good one for the rest of your life.


Yes, I tell you, you have to prepare yourself and your mind to do it and to have the desire to lose weight. But don’t tell me that you have the desire but you don’t do more than desire it.


Some people they need more time for preparation than others. You have to prepare yourself otherwise you will be contempt to failure.


But this should not keep you away from your idea to lose weight on the contrary it should inspire you more.


Let me tell you something, everyone who stays on a diet most of the time will interrupt his diet. And do you know why…


because he is starving to eat something that he or she has seen and suddenly thinks one time doesn’t really matter…


I can eat it and bum she is interrupting her diet without knowing, because the truth is when you think one time this way, you will think the second time the same way.


Even if you say to yourself oh, it is only a little bit of a chocolate or ice cream and I will do a little bit more workout to get it off my body, I tell you it is not that what matters it is your will that matters.


Because later on everything you want you will get it and within a short time you don’t have a diet anymore without knowing it. You also will lose the resistant you have had for doing something different.


With other words you will lose your self confidence that is more important than any diet.


I know it is hard and I still experience it sometimes. So why start a diet when you know you cannot finish it or you know that you never will get through it…


…it is because of your heart you want to give a smoother work for your heart, you will give it less work that it doesn’t worn out too early.


With other words you want to live a long and healthier and more comfortable life.


It is hard to eat only certain things a diet allows you.


It is even harder to stay for a long time on a diet and losing not only weight but also energy because the diet you choose will suck also your energy out of your body


because you eat only some stuff without having the proper nutrients to maintain your body with energy.


I tell you I never could spend any diet more than a week or maybe even less and I started to eat what I really want and wished for.


The only thing that I recommend is: don’t eat junk food.


In my opinion the best is to eat everything that you like and that nurtures you but in small quantities without eating junk food.


With that you will see that within a reasonable time, your energy will come back and you will feel great and full of energy.


Five Easy Toning Exercises you can Do Anywhere


Exercise is an important part of our lives and our health when we getting older.  Staying in shape is one way to increase your life expectancy.  Weight bearing exercises are important also for increasing muscle mass and bone density as you age.

Most of us have learned what to do when it comes to exercising.  The problem is where and when to get the job done.  With a busy lifestyle, making time for exercise is a challenge.  Most of us won’t find the time anymore doing a 30 minute exercise.

Weight bearing exercises aren’t just for bodybuilders.  As you age, especially once you hit the age of forty, you begin to lose muscle mass.  For women especially, bone loss becomes a problem.  When the body is in need of calcium it can rob it from your bones.  Building muscle not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time.  At home, at the office, or on vacation, or when you travel, you can do these easy yet extremely effective exercises even in your hotel.
1. The Bridge Butt Lift – Sounds like a plastic surgery technique but it is an easy way to tone your buttocks.  Lay down with feet flat on the floor, legs shoulder width apart.  Place your hands, palm side down, on either side of your body.  Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor.  Hold the position for a count of five to ten and release down to the floor.

2. Squats – Squats work the butt, the hamstring muscles and the quadriceps.  If you aren’t sure of proper form, you can use a chair.  Stand with feet shoulder width apart and feet firmly planted.  Push your butt back as if you were preparing to sit in a chair.  Keep your abs tight and your upper body straight.  Once you reach chair level stop and hold the position for a count of two to five and release.  At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges – Lunges work the quadriceps muscles.  They can be hard for people with knee problems.  A reverse lunge still tones the right muscle groups but with less pressure on the knee.  Stand with feet together and arms at your sides.  Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot.  From this position lower yourself down until the back knee almost touches the floor.  Hold for a count of two and return to starting position.

4. Pushups – This is a classic toning exercise that works all areas of the arms plus the chest muscles.  If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees.  Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

5. Crunches – Abdominal muscles can be worked every day to build strength and muscle tone.  Lying on the floor in sit up position, lace your fingers behind your head.  Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor.  Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time.  The best thing about exercise is that its effects are cumulative.  Even five or ten minutes at a time will work to your advantage.