Smoking Dependency Recommendations

Eat more asparagus, broccoli, Brussels sprouts, cabbage, cauliflower, spinach, sweet potatoes, and turnips; also eat plenty of grains, nuts, seeds, and unpolished brown rice; millet cereal is a good source of protein

Eat wheat, oat and bran, and also consume yellow and deep-orangevegetables such as carrots, pumpkin, squash, and yams

Apples, berries, Brazil nuts, cantaloupe, cherries, grapes, legumes (including chickpeas, lentils, and red beans), and plums are also helpful

Drink fresh carrot juice as a preventative measure against lung cancer

Do not consume junk foods, processed refined foods, saturated fats, salt, sugar, or white flour

Do not eat any animal protein except for broiled fish (up to three servings per week); never eat luncheon meat, hot dogs, or smoked or cured meats

Keep in mind that the acute craving for a cigarette normally only lasts for five minutes or less; focusing on this fact may make it easier to wait it out; also remember that it gets easier and easier as time goes by

When craving strikes, take a walk or do some sit-ups, or engage in any activity that can momentarily take your mind off cigarettes

Drink spring or steam-distilled water only

Eat onions and garlic, or take garlic in supplement form

Cayenne (Capsicum) desensitizes respiratory tract cells to irritants from cigarette smoke

Supplement your diet with one or more of the following nutrients:

Coenzyme Q10—Aids oxygen flow to the brain; protects heart tissue; also acts as anantioxidant to protect cells and the lungs

Grape Seed Extract—Helps to protect and repair the lungs; Nutrina’s Pine Bark, Grape Seed & Green Tea Extracts is an excellent source

Vitamin B Complex—Necessary in cellular enzyme systems often damaged in smokers

Vitamin B12—Increases energy; needed for liver function

Folic Acid—Needed for the formation of red blood cells; important for healthy cell division and replication

Vitamin C with Bioflavonoids—Important antioxidant that protects against cell damage; smoking drastically depletes the body of Vitamin C

Vitamin E—One of the most important antioxidants, needed to protect cells and organs from damage by the smoke; use d-alpha-tocopherol form

Vitamin A—Antioxidant that aid in the healing of mucous membranes and important for lung protection

Beta Carotene—Precursor to vitamin A with similar properties

Zinc—Important in immune function

Multivitamin and Mineral Complex—Necessary for immune function and to restore depleted nutrients; Nutrina’s Daily Fitness Formula, Athlete’s Formula, and Marathon Formula, are excellent products

Selenium—Helps to prevent cell damage

* Find All Types Of Medical Health Care Tips And Ways To Remain Healthy And Beautiful On mhctips.blogspot.com

Yoga Tips - Common Sense Advice for Beginners

With a few yoga tips, it's easier to avoid some of the frustrations that can occur by just starting yoga without any idea of the complexity or variance that is yoga.

Much has been written about the many benefits of yoga, from increasing muscular strength and flexibility, to lowering blood pressure and stress levels and plenty in between.
With this increased awareness has come an increase in popularity, with many people keen to learn yoga tips to make their experience more fulfilling and enjoyable. This article of yoga tips will offer advice on selecting a class, preparation for yoga, tips to help you get the most out of classes and precautions to help avoid injury.
When starting any new fitness program, it's most people's first instinct to start out brimming with enthusiasm and effort. This is particularly true of yoga, which is often thought of as easier and less intense than aerobic exercise. Do not be fooled, however! As with anything, it's important to start out slowly. Listed below are some yoga tips to consider before taking classes:

• Borrow or buy a yoga book (or even better a DVD or video) that's aimed at beginners. The health and wellness section of any good bookstore will have good books that offer plenty of yoga tips and visual demonstrations of poses.
• Using the examples in your book, DVD or video to practice at home will help you master some of the poses before you start attending classes, and help build your confidence.
• There are MANY different styles of yoga, each with a different emphasis (eg stretching, strength, or fitness) and it's important to find the one that best suits you.
• Find a teacher that you like and trust, and who gives all their students individual help and attention as needed. A good teacher will gladly pass on his or her own yoga tips.

Once you've started taking yoga classes, there are many things you can do to to make things easier and more enjoyable. These yoga tips involve both things you should do to prepare for classes, and things to keep in mind during classes:

• The best time for yoga is in the morning before breakfast, or later in the evening.
• Before beginning a yoga class you should empty your bowels and bladder, and remove mucus from your nose, throat and lungs.
• It's best to wear clothing that's loose and comfortable, for easy movement.
• Try to avoid eating (except for a light snack if you need it) for 2 hours before a class, as it will more than likely make you feel tired and heavy.
• Try and be punctual to classes; the poses are done in sequence for a reason.
• Make sure you completely master the easy poses before you move onto the harder ones. DON'T feel foolish if you can't master a difficult pose the first few times you attempt it.

 Like anything physical, yoga does carry the risk of injury if it's not done properly. The following yoga tips address how to protect your body while nurturing it at the same time:

• If you have a permanent injury or condition that you think could be worsened by doing yoga, have a chat with your doctor about which poses might be best avoided.
• Be sure to tell your yoga instructor before the class if you are ill or injured; they can tell you how to alter the poses to avoid making things worse.
• Whatever you do, DON'T force yourself to look exactly like the instructor in the class, the person on the TV or the picture in the book. Just because you mightn't look exactly like your instructor when you do a particular pose, doesn't mean you're not doing it "right". Forcing your body beyond its' limits will only cause injury.
• Be wary of the difference between feeling sensations or resistance and feeling pain; you should not feel pain while doing yoga, and if you do it could mean you aren't doing something right or need to adjust a pose to suit you better.
• Many yoga instructors assist students hands-on; if they try and move your body too much for you, or force your body into various poses, however, you could end up injured.

 

Quick Yoga Tips

The time most suitable for Yoga is in the morning before breakfast when the mind is calm and fresh and the movements can be done with ease and vitality.

The most important things you'll need to get started - as they say - are a big heart and a small ego.

A person must seek a place of quietude, which is well ventilated, free from dust, insects, unpleasant smell, draught, and moisture. There should be no distraction whatsoever.

You must empty your bowels and bladder, clean your nostrils and throat of all mucus, consume a glass of lukewarm water and then begin the exercises after 15 minutes.

Always remember that you should begin with the easy postures and then proceed to the difficult ones. One must follow the graded steps of Yoga.

In the beginning, all movements should be practiced lightly and you must cease to go further if fatigue shows.

Yoga must pep up and not impart weariness and despondency.

Periods of relaxation are advisable if a particular exercise proves to be tiring.

Yoga trainers recommend a balanced diet (sattwik). There should be an interval of 4 hours between meals.

The ratio for the composition of meals should be:

• 
  
  grains and cereals 30% of the calorific value
• 
  
  dairy products 20%
• 
  
  vegetables and roots 25%
• 
  
  fruits and honey 20%
• 
  
  nuts remaining 5%

Regarding the quantity of food, it should be moderate (mitahara), only that which satisfies one's appetite.

One should avoid overeating, fasting or eating once a day. Stale or non-nutritious food, you know, is harmful.

The clothing should be loose and as scanty as possible, because maximum amount of the skin should be exposed to air.

Form-fitting cotton/Lycra pants and shirts are the best.

The breathing should be long and deep. The mouth should be closed and inhale and exhale only through the nose.

Always take a mat of kusa or any other grass or hay for sitting postures.

For lying postures use a woolen carpet, and spread a clean sheet over it.

You can check out some other commercial Yoga accessories, like Yoga belt, foam blocks, Yoga pillows and rubber mats.