You don't need a gym membership, or expensive fitness equipment, to get a good abdominal workout. Tummy tightening exercises don't require a lot of resistance. All you really need is a little floor space, and a small window of time to get results.
Before start crunching, there is one thing you need to know. While abdominal exercises can strengthen and tone your stomach, you may not enjoy the full reward unless you also watch what you eat.
Most people hold body fat around their midsection. Unless you reduce body fat, you may not see your sculpted abs. Get the best results by doing this workout combined with regular fat-burning exercise and a low-calorie diet.
The following abdominal workout is comprised of five simple exercises. Perform the first four exercise for 25 repetitions each. Hold the final exercise for 60 seconds. Repeat all five exercises three times, limiting rest between each exercise.
25 Sit Ups
Lie down, with your back against the floor and knees bent. Press the back of your heels into the floor to secure your feet. Place your arms across your chest and get ready to begin. While exhaling, lift your head, body and arms upward, bending at the waist until you are completely sitting up. Inhale on the way down while returning your upper body to the floor. Repeat for desired repetitions.
25 Crunches
Lie down, with your back against the floor and knees bent. Press the back of your heels into the floor. Place your fingertips behind your head, bending elbows out to each side. Be careful not to tug on your head. Slowly lift your shoulders and head off the ground, until they are no longer touching the ground. This is your starting position. Lift your head and body straight up toward the ceiling, as if you have a glass of water on your forehead. Exhale on the way up, and inhale on the way down while maintaining a tight stomach. Return your body to the start position, keeping your shoulder blades and head off the ground. Repeat for the desired repetitions.
EDITOR'S TIP:
How many sit ups can you do in 60 seconds? Track your repetitions each week to track your progress.
25 Side Oblique Crunches
Lie down, with your back against the floor and knees bent. Elevate your legs, keeping knees bent at approximately 90-degrees. Place your fingertips behind your head and keep elbows out to the side, being careful not to tug on your head. Slowly lift your shoulders and head off the ground, until they are no longer touching the ground. Bending from one side, move your elbow toward the knee on the same side of your body. For example, if you are working your right oblique, you will touch your right elbow to your right knee. Exhale, and engage the oblique muscles fully with each repetition. Return to the starting position, keeping the shoulders off the floor. Continue for the desired repetitions.
25 Reverse Crunches
Lie down, with your back, legs and arms flat against the floor. Palms should be face down on the floor. Elevate your legs until your shins are parallel to the floor and your knees are bent at 90-degrees. While exhaling, lift your hips and buttocks off the floor slightly. This will be your starting position. Bring your legs toward your upper body so your knees are at your chest. While inhaling, return legs to starting position and repeat for desired repetitions.
60 Seconds of Plank
Facing the floor, stretch your body out into a push-up position while maintaining all your weight on your hands and toes. Your body should be in a straight line from your head to your feet, being careful not to bend from the hips. Hold your stomach, low back and glutes tight. Hold this pose for 60 seconds.
Complete this workout two to three times a week for optimal results.
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Wednesday, 18 September 2013
Tuesday, 17 September 2013
Top-five-acne-busting-skin-care-ingredients
With hundreds of acne products on shelves, it can be difficult to find the best solution for clearing your skin. Forget about scanning the boxes and bottles looking for the best promises. Instead, search for these five proven acne-fighting ingredients.
1. Benzoyl Peroxide
Benzoyl peroxide is considered to be the single best over the counter acne treatment. It focuses on the three main causes of acne by killing bacteria, exfoliating dead skin cells and removing excess oil. It's available in face/body washes, creams, lotions and more. For maximum acne fighting power, look for products with 10% benzoyl peroxide.
The only downside with this skincare ingredient is it could be too harsh for sensitive skin. Look for a lower percentage of benzoyl peroxide if you have sensitive skin, around 2.5% to 5%. If it still dries your skin out or leaves your face red, avoid this ingredient in the future.
2. Salicylic Acid
Salicylic acid is commonly used as the alternative to benzoyl peroxide. It's less drying, making it ideal for sensitive skin types. It's a beta-hydroxy ingredient that clears bacteria and exfoliates dead skin cells. You can find it in a wide variety of products, including some makeup. You'll typically see percentages between 0.5% and 2%.
EDITOR'S TIP:
Those with acne prone skin should not skip the moisturizer. You may feel it is an unneeded step, but acne prone skin tends to dry out, especially after treatment. A light- weight moisturizer keeps skin balanced and can help reduce redness and heal acne scars.
3. Sulfur
Despite the smell, sulfur is an effective acne-fighting ingredient. It decreases inflammation, reduces excess oil and exfoliates dead skin cells. Most products combine sulfur with other ingredients to reduce the smell. You'll usually see sulfur in products such as masks and spot treatments.
4. Alpha-Hydroxy Acids
Alpha-hydroxy acids (AHA) are popular because they can be paired with any of the other acne fighting ingredients on this list. Usually, if you're using benzoyl peroxide, you won't need an AHA product as well. Alpha- hydroxy acids are usually found in facial moisturizers and can be applied all over instead of as spot treatments. They're designed to remove dead skin cells that result in clogged pores and zit covered skin.
5. Tea-Tree Oil
Tea-tree oil is a natural anti-inflammatory that has anti-bacterial properties and can also be combined with the other ingredients on this list. Studies have shown that tea-tree oil can be as effective as benzoyl peroxide. However, it can be harsh on some skin types. For sensitive skin, use a tea-tree oil concentration of less than 5%. If excessive dryness or redness occurs, avoid using this ingredient.
For the best acne skincare routine, use a cleanser, astringent and lotion with acne fighting ingredients on a daily basis. Spot treatments and masks can be added when needed. Read the labels when purchasing and make sure at least two of your three daily products contain one of the ingredients listed above for maximum effectiveness.
1. Benzoyl Peroxide
Benzoyl peroxide is considered to be the single best over the counter acne treatment. It focuses on the three main causes of acne by killing bacteria, exfoliating dead skin cells and removing excess oil. It's available in face/body washes, creams, lotions and more. For maximum acne fighting power, look for products with 10% benzoyl peroxide.
The only downside with this skincare ingredient is it could be too harsh for sensitive skin. Look for a lower percentage of benzoyl peroxide if you have sensitive skin, around 2.5% to 5%. If it still dries your skin out or leaves your face red, avoid this ingredient in the future.
2. Salicylic Acid
Salicylic acid is commonly used as the alternative to benzoyl peroxide. It's less drying, making it ideal for sensitive skin types. It's a beta-hydroxy ingredient that clears bacteria and exfoliates dead skin cells. You can find it in a wide variety of products, including some makeup. You'll typically see percentages between 0.5% and 2%.
EDITOR'S TIP:
Those with acne prone skin should not skip the moisturizer. You may feel it is an unneeded step, but acne prone skin tends to dry out, especially after treatment. A light- weight moisturizer keeps skin balanced and can help reduce redness and heal acne scars.
3. Sulfur
Despite the smell, sulfur is an effective acne-fighting ingredient. It decreases inflammation, reduces excess oil and exfoliates dead skin cells. Most products combine sulfur with other ingredients to reduce the smell. You'll usually see sulfur in products such as masks and spot treatments.
4. Alpha-Hydroxy Acids
Alpha-hydroxy acids (AHA) are popular because they can be paired with any of the other acne fighting ingredients on this list. Usually, if you're using benzoyl peroxide, you won't need an AHA product as well. Alpha- hydroxy acids are usually found in facial moisturizers and can be applied all over instead of as spot treatments. They're designed to remove dead skin cells that result in clogged pores and zit covered skin.
5. Tea-Tree Oil
Tea-tree oil is a natural anti-inflammatory that has anti-bacterial properties and can also be combined with the other ingredients on this list. Studies have shown that tea-tree oil can be as effective as benzoyl peroxide. However, it can be harsh on some skin types. For sensitive skin, use a tea-tree oil concentration of less than 5%. If excessive dryness or redness occurs, avoid using this ingredient.
For the best acne skincare routine, use a cleanser, astringent and lotion with acne fighting ingredients on a daily basis. Spot treatments and masks can be added when needed. Read the labels when purchasing and make sure at least two of your three daily products contain one of the ingredients listed above for maximum effectiveness.
Foods that Promote Weight Gain During Pregnancy
Adequate weight gain during pregnancy increases the likelihood of a healthy pregnancy, a safe delivery, and a strong baby. However, when gaining weight it's important to take a slow and steady approach so as not to pose any risks to your health or the health of your developing fetus. It's generally recommended that a woman gain between 25-35 pounds over the course of a pregnancy but to achieve this you'll only need to consume an extra 200-300 calories each day you're pregnant. Ideally, these calories should come from a combination of high-quality carbohydrates, healthy fats, and lean protein. The following six foods are among the best for promoting such healthy weight gain during pregnancy.
1. Salmon
Regularly eating salmon is one of the healthiest ways to gain weight during pregnancy. At about 175 calories per 3-ounce serving, salmon is a rich source of protein and omega-3 polyunsaturated fats, which a fetus needs in large quantities for proper growth of the brain and eye development. It's also a potent natural source of vitamin D. An adequate intake of vitamin D is extremely important for pregnant women, as deficiencies can significantly increase the risk of low calcium and bone deformities in infants.
2. Oatmeal
Oatmealis an excellent food for gaining healthy weight during pregnancy, as a single cup contains about 170 calories of high-quality carbohydrates. It's also a great source of protein and dietary fiber, which pregnant women need in substantial quantities to reduce heartburn and prevent constipation. In addition, oatmeal contains a wide range of beneficial vitamins and minerals including B-complex vitamins, magnesium, and zinc. Zinc is a potent antioxidant trace mineral that can significantly boost immunity and promote healthy growth in infants.
DID YOU KNOW?
Contrary to popular belief, you're not eating for two during pregnancy. In general, you should only gain about 2-4 pounds during the first trimester (three months) of your pregnancy and then about a pound each week for the rest of the pregnancy. That's it.
3. Avocado
At nearly 300 calories per fruit, avocadois one of the most nutrient-rich foods you can consume for beneficial weight gain during pregnancy. Avocado is a rich source of dietary fiber, protein, healthy monounsaturated fats, and a large range of essential minerals and vitamins including potassiumand vitamin K. It's especially rich in folate, an important B-complex water-soluble vitamin that's crucial for healthy development of the fetus's brain and spinal cord.
4. Sweet Potato
One large sweet potato (or yam) contains an average of 160 calories and a ton of high-quality nutrients. They are a great source of vitamins and minerals, especially vitamin C, calcium, and potassium. Sweet potatoes are also an exceptionally rich source of antioxidantslike beta-carotene, which is converted to vitamin Ain the body. This is an especially important fat-soluble vitamin that infants require in sufficient amounts for proper eye development and immune function.
5. Walnuts
All nuts are high in calories (about 200 per 1/4-cup serving) making them perfect for weight gain. Walnuts are especially beneficial during pregnancy, as they are rich in antioxidants, high in dietary fiber, and contain substantial quantities of both monounsaturated and omega-3 polyunsaturated fats. Due to their nutritional composition, regular consumption of walnuts during pregnancy can help control insulin levels, which may be beneficial in both the prevention and treatment of gestational diabetes.
6. Red Kidney Beans
For optimal nutrition and healthy weight gain during pregnancy, red kidney beans are one of the best foods you can regularly incorporate into your diet. Due to their exceptionally high amounts of both soluble and insoluble fiber, eating red kidney beans helps regulate blood sugar and cholesterol levels. They are also incredibly high in protein, folate, and iron, which is especially important since anemia is a common problem among pregnant women. Iron is necessary for the formation of hemoglobin, which carries oxygen in the blood.
1. Salmon
Regularly eating salmon is one of the healthiest ways to gain weight during pregnancy. At about 175 calories per 3-ounce serving, salmon is a rich source of protein and omega-3 polyunsaturated fats, which a fetus needs in large quantities for proper growth of the brain and eye development. It's also a potent natural source of vitamin D. An adequate intake of vitamin D is extremely important for pregnant women, as deficiencies can significantly increase the risk of low calcium and bone deformities in infants.
2. Oatmeal
Oatmealis an excellent food for gaining healthy weight during pregnancy, as a single cup contains about 170 calories of high-quality carbohydrates. It's also a great source of protein and dietary fiber, which pregnant women need in substantial quantities to reduce heartburn and prevent constipation. In addition, oatmeal contains a wide range of beneficial vitamins and minerals including B-complex vitamins, magnesium, and zinc. Zinc is a potent antioxidant trace mineral that can significantly boost immunity and promote healthy growth in infants.
DID YOU KNOW?
Contrary to popular belief, you're not eating for two during pregnancy. In general, you should only gain about 2-4 pounds during the first trimester (three months) of your pregnancy and then about a pound each week for the rest of the pregnancy. That's it.
3. Avocado
At nearly 300 calories per fruit, avocadois one of the most nutrient-rich foods you can consume for beneficial weight gain during pregnancy. Avocado is a rich source of dietary fiber, protein, healthy monounsaturated fats, and a large range of essential minerals and vitamins including potassiumand vitamin K. It's especially rich in folate, an important B-complex water-soluble vitamin that's crucial for healthy development of the fetus's brain and spinal cord.
4. Sweet Potato
One large sweet potato (or yam) contains an average of 160 calories and a ton of high-quality nutrients. They are a great source of vitamins and minerals, especially vitamin C, calcium, and potassium. Sweet potatoes are also an exceptionally rich source of antioxidantslike beta-carotene, which is converted to vitamin Ain the body. This is an especially important fat-soluble vitamin that infants require in sufficient amounts for proper eye development and immune function.
5. Walnuts
All nuts are high in calories (about 200 per 1/4-cup serving) making them perfect for weight gain. Walnuts are especially beneficial during pregnancy, as they are rich in antioxidants, high in dietary fiber, and contain substantial quantities of both monounsaturated and omega-3 polyunsaturated fats. Due to their nutritional composition, regular consumption of walnuts during pregnancy can help control insulin levels, which may be beneficial in both the prevention and treatment of gestational diabetes.
6. Red Kidney Beans
For optimal nutrition and healthy weight gain during pregnancy, red kidney beans are one of the best foods you can regularly incorporate into your diet. Due to their exceptionally high amounts of both soluble and insoluble fiber, eating red kidney beans helps regulate blood sugar and cholesterol levels. They are also incredibly high in protein, folate, and iron, which is especially important since anemia is a common problem among pregnant women. Iron is necessary for the formation of hemoglobin, which carries oxygen in the blood.
Foods That Can Boost your Mood
We are what we eat. A substantial number of studies confirm the link between certain types of food and optimal mental health. Fried cheese, Coke, and snicker bars aren't responsible for severe mental disorders; however, a variety of vitamins and nutrients in the foods we eat can provide a nice boost to our mood and help us become resilient to depression and anxiety. Here are eight such foods.
Salmon
Salmon is the ultimate power food. It has a high concentration of omega-3 fatty acids, which have been proven not only to prevent depression, but to treat it, as well. Oily fish like salmon are also rich in vitamin B 12, which aids the production of the neurotransmitter serotonin, which boosts the mood.
Spinach
Spinach and other dark leafy greens are high in folic acid, a nutrient that has shown to alleviate depression and reduce fatigue. Folate helps our bodies to process and lower homocysteine, which aids overall health because high levels of homocysteine can interfere with the flow of blood and nutrients to the brain.
DID YOU KNOW?
A study published in the "Archives of Internal Medicine," found that people who followed a very low-carb diet experienced more depression and anxiety than those who ate a low-fat, high-carb diet that included dairy, whole grains, fruit, and beans.
Chicken
Chicken and all poultry contain the chemical tryptophan, an amino acid that helps produce serotonin. It is also rich in tyrosine, another important amino acid that helps the body deal with stress and control mood.
Whole Grains
Despite the fads of low-carb diets, our brain requires carbs to boost the production of serotonin. Whole grains are a great source of nutrient-rich carbs. Oatmeal, legumes, and whole grains also contain selenium, a mineral that acts like an antioxidant in the body and has been shown to decrease depression symptoms.
Milk
Milk is rich in vitamin D, which helps our bodies to produce serotonin. Recent studies showed a connection between low levels of vitamin D and major depressive disorder. Milk is also a source of vitamins A and B, calcium, carbohydrates, magnesium, phosphate, protein, riboflavin, and zinc.
Chocolate
Dark chocolate is fortunately on this list. It affects the levels of brain endorphins and contains antioxidants, as well as theobromine, tyrosine, and tryptophan. A Switzerland study found that eating 1.4 ounces of dark chocolate every day for two weeks reduced stress hormones, including cortisol.
Walnuts
Walnuts are a great source of omega-3 fatty acids, antioxidants, and vitamin E. They are also rich in magnesium, and low levels of magnesium can cause depression, anxiety, and irritability.
Citrus Fruit
Citrus fruits are chock full of vitamin C, which has been proven to boost your mood and energy. Vitamin C also helps your body absorb iron, important for the production of red blood cells.
Eating right might not make your depression disappear, but it can certainly boost your mood and make you more resilient to the blues. By digesting the right vitamins and minerals, you can help your body reduce stress, combat anxiety, and minimize depression. Studies show that what you choose to consume has a substantial impact on how you feel.
Salmon
Salmon is the ultimate power food. It has a high concentration of omega-3 fatty acids, which have been proven not only to prevent depression, but to treat it, as well. Oily fish like salmon are also rich in vitamin B 12, which aids the production of the neurotransmitter serotonin, which boosts the mood.
Spinach
Spinach and other dark leafy greens are high in folic acid, a nutrient that has shown to alleviate depression and reduce fatigue. Folate helps our bodies to process and lower homocysteine, which aids overall health because high levels of homocysteine can interfere with the flow of blood and nutrients to the brain.
DID YOU KNOW?
A study published in the "Archives of Internal Medicine," found that people who followed a very low-carb diet experienced more depression and anxiety than those who ate a low-fat, high-carb diet that included dairy, whole grains, fruit, and beans.
Chicken
Chicken and all poultry contain the chemical tryptophan, an amino acid that helps produce serotonin. It is also rich in tyrosine, another important amino acid that helps the body deal with stress and control mood.
Whole Grains
Despite the fads of low-carb diets, our brain requires carbs to boost the production of serotonin. Whole grains are a great source of nutrient-rich carbs. Oatmeal, legumes, and whole grains also contain selenium, a mineral that acts like an antioxidant in the body and has been shown to decrease depression symptoms.
Milk
Milk is rich in vitamin D, which helps our bodies to produce serotonin. Recent studies showed a connection between low levels of vitamin D and major depressive disorder. Milk is also a source of vitamins A and B, calcium, carbohydrates, magnesium, phosphate, protein, riboflavin, and zinc.
Chocolate
Dark chocolate is fortunately on this list. It affects the levels of brain endorphins and contains antioxidants, as well as theobromine, tyrosine, and tryptophan. A Switzerland study found that eating 1.4 ounces of dark chocolate every day for two weeks reduced stress hormones, including cortisol.
Walnuts
Walnuts are a great source of omega-3 fatty acids, antioxidants, and vitamin E. They are also rich in magnesium, and low levels of magnesium can cause depression, anxiety, and irritability.
Citrus Fruit
Citrus fruits are chock full of vitamin C, which has been proven to boost your mood and energy. Vitamin C also helps your body absorb iron, important for the production of red blood cells.
Eating right might not make your depression disappear, but it can certainly boost your mood and make you more resilient to the blues. By digesting the right vitamins and minerals, you can help your body reduce stress, combat anxiety, and minimize depression. Studies show that what you choose to consume has a substantial impact on how you feel.
Chemicals in tooth whitening products
True tooth whitening involves the modification of stain molecules deep within the tooth as well as modification of the tooth surface. While some products claim that they "whiten" teeth, they may only help remove surface stains. For a deeper whitening effect, one or a combination of special chemicals should be found in a product.
Hydrogen Peroxide and Carbamide Peroxide
Hydrogen peroxide is often the main ingredient in in-office and at-home whitening products. It travels inside the tooth and chemically alters the stain molecules to become invisible. Thus the stain is not removed from the teeth, but rather it is made transparent. Carbamide peroxide is breaks down in the tooth into hydrogen peroxide and byproducts, so it ultimately works in the same fashion but is more gentle. In-office whitening systems use the highest concentrations of hydrogen peroxide (up to 38%) since they are carefully applied and monitored by dental staff. For home use, dentists typically provide concentrations of up to 35% carbamide peroxide in gels for bleaching trays. Over-the-counter whitening products such as strips usually contain lower amount of carbamide peroxide.
Potassium Nitrate
This compound is not a whitening agent, but rather serves to decrease tooth sensitivity. Potassium nitrate is used in toothpastes that are designed for patients who normally have sensitive teeth. It works by blocking the painful nerve signals from being sent to the brain.
DID YOU KNOW?
A high dose of fluoride in a gel or special toothpaste can be used prior to treatment to reduce sensitivity. It can also be incorporated directly in whitening products.
Amorphous Calcium Phosphate (ACP)
ACP is believed to serve a couple of roles in whitening products. First, it helps decrease sensitivity by bathing the teeth in helpful minerals. Research has shown that tooth sensitivity is decreased when ACP is incorporated into the whitening product. Second, ACP improves the surface shine of the teeth. Teeth can appear dark if they have numerous microscopic scratches in the outer layer. Light rays hitting the tooth bounce around the small cracks and make the tooth look more dull. ACP helps fill in the cracks so that light scatters when it hits the tooth surface, resulting in a shining effect.
Whitening products that truly lighten the teeth have special chemicals that exert various effects. Chemicals like hydrogen peroxide penetrate into the tooth to break up stain molecules. On the other hand, ACP can fill in microscopic cracks in the surface and make it appear more shiny. People interested in whitening should check the active ingredients in the products to make sure they are safe and effective.
Hydrogen Peroxide and Carbamide Peroxide
Hydrogen peroxide is often the main ingredient in in-office and at-home whitening products. It travels inside the tooth and chemically alters the stain molecules to become invisible. Thus the stain is not removed from the teeth, but rather it is made transparent. Carbamide peroxide is breaks down in the tooth into hydrogen peroxide and byproducts, so it ultimately works in the same fashion but is more gentle. In-office whitening systems use the highest concentrations of hydrogen peroxide (up to 38%) since they are carefully applied and monitored by dental staff. For home use, dentists typically provide concentrations of up to 35% carbamide peroxide in gels for bleaching trays. Over-the-counter whitening products such as strips usually contain lower amount of carbamide peroxide.
Potassium Nitrate
This compound is not a whitening agent, but rather serves to decrease tooth sensitivity. Potassium nitrate is used in toothpastes that are designed for patients who normally have sensitive teeth. It works by blocking the painful nerve signals from being sent to the brain.
DID YOU KNOW?
A high dose of fluoride in a gel or special toothpaste can be used prior to treatment to reduce sensitivity. It can also be incorporated directly in whitening products.
Amorphous Calcium Phosphate (ACP)
ACP is believed to serve a couple of roles in whitening products. First, it helps decrease sensitivity by bathing the teeth in helpful minerals. Research has shown that tooth sensitivity is decreased when ACP is incorporated into the whitening product. Second, ACP improves the surface shine of the teeth. Teeth can appear dark if they have numerous microscopic scratches in the outer layer. Light rays hitting the tooth bounce around the small cracks and make the tooth look more dull. ACP helps fill in the cracks so that light scatters when it hits the tooth surface, resulting in a shining effect.
Whitening products that truly lighten the teeth have special chemicals that exert various effects. Chemicals like hydrogen peroxide penetrate into the tooth to break up stain molecules. On the other hand, ACP can fill in microscopic cracks in the surface and make it appear more shiny. People interested in whitening should check the active ingredients in the products to make sure they are safe and effective.
How to Stay Organized at Work
Organization is a challenge for people with Attention Deficit Hyperactivity Disorder (ADHD). If you have ADHD, you know how important it is to be organized on the job. Here are some dos and don'ts to help you put an organizational system into place.
Do look for repetitive tasks.
Most jobs have a number of repetitive tasks that are done daily, weekly, monthly, or quarterly. Starting with the daily tasks, list each one and estimate the time it takes. Then schedule those into your calendar. Do the same with all of your repetitive tasks, and be sure to set a reminder for each so that you are aware that it is due.
Do consider hiring a professional organizer to help you put a system together.
A good organizer has a lot of great ideas and systems to put into place that will help you stay on track with a minimal amount of time. They can also help you clear out the clutter and get your workspace in order.
QUOTE:
Organizing is what you do before you do something, so that when you do it, it is not all mixed up. - A. A. Milne
Do learn to chunk tasks.
If you have a number of calls to make or emails to send, set aside time to do them all at once. This is much more efficient than spreading them throughout the day.
Don't be overwhelmed by big projects.
People with ADHD tend to approach a new project with a great deal of enthusiasm, only to lose interest a few days or weeks into the project. Everything gets put off until the last minute, when an adrenaline rush helps them get it done, but probably not to their best ability.
Instead, break the project up into smaller chunks and schedule time to work on them on a regular basis until it is done. Make your deadline a few days before the project is actually due, and allow more time than you think is necessary for each step.
Don't be shy about seeking help.
Go ahead and get the help you need, whether it's hiring a professional organizer, having a good friend come in on the weekend, or just asking a coworker for some tips. Your boss will most likely be impressed with the fact that you recognized a problem and took the initiative to solve it yourself. Each of us has areas with which we struggle. There is no shame in being organizationally challenged.
Don't assume this is a one time thing.
Getting organized is one thing; staying organized is another. Systems you put into place will most likely need some tweaking before they really work for you. Those lists you made of repetitive tasks will most likely need to be revised over and over until you get them all.
A good organizational system needs to grow and evolve with you, but once you have the basics under control. it won't be so hard to make changes.
Being and staying organized at work is very important. If you have ADHD, this is an area that you may struggle with, so it's important to seek help to learn new ways of doing things. Be sure to work diligently and consistently to master your new organizational skills.
Do look for repetitive tasks.
Most jobs have a number of repetitive tasks that are done daily, weekly, monthly, or quarterly. Starting with the daily tasks, list each one and estimate the time it takes. Then schedule those into your calendar. Do the same with all of your repetitive tasks, and be sure to set a reminder for each so that you are aware that it is due.
Do consider hiring a professional organizer to help you put a system together.
A good organizer has a lot of great ideas and systems to put into place that will help you stay on track with a minimal amount of time. They can also help you clear out the clutter and get your workspace in order.
QUOTE:
Organizing is what you do before you do something, so that when you do it, it is not all mixed up. - A. A. Milne
Do learn to chunk tasks.
If you have a number of calls to make or emails to send, set aside time to do them all at once. This is much more efficient than spreading them throughout the day.
Don't be overwhelmed by big projects.
People with ADHD tend to approach a new project with a great deal of enthusiasm, only to lose interest a few days or weeks into the project. Everything gets put off until the last minute, when an adrenaline rush helps them get it done, but probably not to their best ability.
Instead, break the project up into smaller chunks and schedule time to work on them on a regular basis until it is done. Make your deadline a few days before the project is actually due, and allow more time than you think is necessary for each step.
Don't be shy about seeking help.
Go ahead and get the help you need, whether it's hiring a professional organizer, having a good friend come in on the weekend, or just asking a coworker for some tips. Your boss will most likely be impressed with the fact that you recognized a problem and took the initiative to solve it yourself. Each of us has areas with which we struggle. There is no shame in being organizationally challenged.
Don't assume this is a one time thing.
Getting organized is one thing; staying organized is another. Systems you put into place will most likely need some tweaking before they really work for you. Those lists you made of repetitive tasks will most likely need to be revised over and over until you get them all.
A good organizational system needs to grow and evolve with you, but once you have the basics under control. it won't be so hard to make changes.
Being and staying organized at work is very important. If you have ADHD, this is an area that you may struggle with, so it's important to seek help to learn new ways of doing things. Be sure to work diligently and consistently to master your new organizational skills.
Health: Usefulness of Antiioxidant
Antioxidants are needed by the body in substantial quantities to boost immunity and ward off disease. Although the body has its own natural antioxidant defense mechanisms there are some key antioxidants that must be supplied through the diet.
What Are Antioxidants?
Antioxidants are important substances that the body needs to offset the presence of free radicals. Free radicals are chemicals that are naturally produced when the body converts food to energy (metabolism). Exposure to environmental toxins like tobacco smoke, ultraviolet rays, and air pollution can also cause free radicals to form. The body counters free radical production through a combination of its own natural antioxidant defenses as well as antioxidants supplied by the diet.
How Can Antioxidants Fight Disease?
Antioxidants fight disease primarily through their effects on free radicals. Most diseases are in some way or another linked to free radicals, including heart disease, diabetes, cancer, degenerative diseases, and inflammatory disorders. When the body's antioxidant defense mechanisms are impaired or when there's an insufficient amount of dietary antioxidants, free radicals build up causing damage to cells, tissues, and organs of the body. Over time, this free radical damage leads to the onset of diseases.
DID YOU KNOW?
The process of aging increases the presence of free radicals in the body. While this process can't be reversed, free radical damage and, consequently, premature aging of the body's systems can be greatly minimized by regularly consuming a diet rich in antioxidant-containing foods.
What Are the Different Types of Dietary Antioxidants?
Numerous vitamins and minerals possess potent antioxidant properties and are therefore classified as antioxidants. The primary antioxidant vitamins include A (or carotenoids), Eand Cwhile the main types of antioxidant minerals are copper, selenium and zinc. In addition to these vitamins and minerals, there are hundreds of different phytonutrient compounds housed in plant-based foods that have antioxidant-like effects. These include flavonoids, lignans, indoles, isoflavones, and polyphenols.
How Can Dietary Antioxidants Be Obtained from Foods?
Dietary antioxidants can be found in a variety of different foods across all the major food groups. Vegetables and fruits are some of the richest sources of antioxidants, especially carotenoids, vitamin C, and phytonutrient compounds. While the content of these antioxidants varies from food to food, some that contain the most include cruciferous and dark leafy green vegetables, carrots, sweet potatoes, beets, red tomatoes, berries, and citrus fruits. In addition to vegetables and fruits, other plant-based foods like nuts and seeds, legumes, and whole grainscontain phytonutrient antioxidants.
Some antioxidants can also be found in meats, fish, poultry, and eggs. All these foods are rich in the antioxidant mineral selenium, however, lean beef, pork, eggs and organ meats also house large quantities of zinc. In addition, egg yolks and organ meats contain retinol, which is another form of the antioxidant vitamin A. Unlike the other antioxidants, vitamin E can be obtained from a unique mixture of foods including egg yolks, organ meats, vegetable oils, nuts and seeds, green leafy vegetables, and whole grains.
To ensure that you're getting an adequate supply of dietary antioxidants, it's important to consume a diet that's nutritionally balanced with foods from all the major food groups. You should also make an effort to reduce your exposure to disease-promoting environmental toxins whenever possible.
What Are Antioxidants?
Antioxidants are important substances that the body needs to offset the presence of free radicals. Free radicals are chemicals that are naturally produced when the body converts food to energy (metabolism). Exposure to environmental toxins like tobacco smoke, ultraviolet rays, and air pollution can also cause free radicals to form. The body counters free radical production through a combination of its own natural antioxidant defenses as well as antioxidants supplied by the diet.
How Can Antioxidants Fight Disease?
Antioxidants fight disease primarily through their effects on free radicals. Most diseases are in some way or another linked to free radicals, including heart disease, diabetes, cancer, degenerative diseases, and inflammatory disorders. When the body's antioxidant defense mechanisms are impaired or when there's an insufficient amount of dietary antioxidants, free radicals build up causing damage to cells, tissues, and organs of the body. Over time, this free radical damage leads to the onset of diseases.
DID YOU KNOW?
The process of aging increases the presence of free radicals in the body. While this process can't be reversed, free radical damage and, consequently, premature aging of the body's systems can be greatly minimized by regularly consuming a diet rich in antioxidant-containing foods.
What Are the Different Types of Dietary Antioxidants?
Numerous vitamins and minerals possess potent antioxidant properties and are therefore classified as antioxidants. The primary antioxidant vitamins include A (or carotenoids), Eand Cwhile the main types of antioxidant minerals are copper, selenium and zinc. In addition to these vitamins and minerals, there are hundreds of different phytonutrient compounds housed in plant-based foods that have antioxidant-like effects. These include flavonoids, lignans, indoles, isoflavones, and polyphenols.
How Can Dietary Antioxidants Be Obtained from Foods?
Dietary antioxidants can be found in a variety of different foods across all the major food groups. Vegetables and fruits are some of the richest sources of antioxidants, especially carotenoids, vitamin C, and phytonutrient compounds. While the content of these antioxidants varies from food to food, some that contain the most include cruciferous and dark leafy green vegetables, carrots, sweet potatoes, beets, red tomatoes, berries, and citrus fruits. In addition to vegetables and fruits, other plant-based foods like nuts and seeds, legumes, and whole grainscontain phytonutrient antioxidants.
Some antioxidants can also be found in meats, fish, poultry, and eggs. All these foods are rich in the antioxidant mineral selenium, however, lean beef, pork, eggs and organ meats also house large quantities of zinc. In addition, egg yolks and organ meats contain retinol, which is another form of the antioxidant vitamin A. Unlike the other antioxidants, vitamin E can be obtained from a unique mixture of foods including egg yolks, organ meats, vegetable oils, nuts and seeds, green leafy vegetables, and whole grains.
To ensure that you're getting an adequate supply of dietary antioxidants, it's important to consume a diet that's nutritionally balanced with foods from all the major food groups. You should also make an effort to reduce your exposure to disease-promoting environmental toxins whenever possible.
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