9 Habits that will shrink your middle

1. Calm down.
Too much stress can contribute to a potbelly. Stress increases levels of cortisol, a hormone that seems to direct fat to our middle, says Jacob Seidell, PhD, of the National Institute of Public Health in Bilthoven, Netherlands. To keep levels low, try this 5- to 10-minute stress reducer: Find a quiet, comfortable place to sit. Next, take several slow, deep breaths to help clear your mind. Continue breathing deeply and repeat the word one to yourself as you exhale. (If you get distracted, just bring your focus back to the word one.) Practice this for 5 to 10 minutes once or twice a day.

2. Skip the alcohol for a week or so.
That glass of wine with dinner may be part of the reason your jeans are too tight. Alcohol also tends to raise cortisol levels, sending fat to your belly, Seidell says.

3. Stop smoking.
“It keeps me thin,” proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers, says Seidell. (The stress hormone cortisol seems to be the culprit here too.) "When people stop smoking, the amount of abdominal fat actually decreases," he says.

4. Eat more fiber.
Not only is fiber great for overall weight loss (it fills you up so you don't eat as much), but it also prevents constipation, which can cause your tummy to bulge, says Lawrence J. Cheskin, MD, a gastroenterologist and director of the Johns Hopkins Weight Management Center in Baltimore. To stay regular, aim for 22 to 25 g of fiber a day by eating more whole grains, fruits, and vegetables.

5. Drink up.
For premenstrual bloating, drink lots and lots of water. This will actually help flush away bloating, not make it worse

6. Keep bones strong.
Osteoporosis can lead to fractured bones in your spine, causing you to slump. That shortens your abdominal cavity, giving your belly no place to go but out, says Willibald Nagler, MD, physiatrist in chief emeritus at the New York Hospital-Cornell Medical Center in New York City. Be sure to get 1,000 mg of calcium every day from the foods you eat and/or from supplements.

7. Get your heart rate up.
All the ab exercises in the world won't do a thing unless you get rid of the fat hiding your abdominal muscles. The best way is to do aerobic exercise for 45 to 60 minutes, 5 times a week.

8. Tuck your tummy.
Imagine there's a magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon it will come naturally--like breathing. Do it every chance you get.

9. Get a bonus ab workout.
Stand as much as possible when doing weight-lifting exercises. That way your abs work too. “They help to balance and stabilize your body,” says Tammy Strunk, an Emmaus, PA, fitness instructor. Concentrate on keeping your abs tight and maintaining good posture, but don't hold your breath.

http://shine.yahoo.com/event/bikini/9-habits-that-will-shrink-your-middle-1410534/

PUT THE GLASS DOWN!!!

When you leave your office/school today. Study this small story. Hope that makes a BIG change in YOU.

A Professor began his class by holding up a glass with some water in it.
He held it up for all to see & asked the students.
"How much do you think this glass weights?"
"50g!"...
"100g!"..."125g!"...the students answered.
"I really don't know unless I weight it." said the professor.
"But my question is: what would happen if I held up like this for a few minutes?"
"Nothing"...the students said.
"Ok. What would happen if I held it up like this for an hour?" the professor asked.
"Your arm would begin to ache." said one of the student.
"You're right, now what would happen if I held it for a day?"
"Your arm could go numb, you might have severe muscle stress & paralysis & have to go to hospital for sure!"...ventured another student & all the students laughed.
"very good, but during all this, did the weight of the glass change?" asked the professor.
"no"..there answer.
"then what caused the arm ache & the muscle strees?"
The students were puzzled.
"what should i do now to come out of pain?" asked professor again.
"Put the glass down!" said one of the students.
"Exactly!" said the professor.

Life's problem are something like this.
Hold it for a few minutes in your head & they seem OK.
Think of them for a long time & they begin to ache.
Hold it even longer & they begin to paralyze you.
You will not be able to do anything.
It's important to think of the challenges or problems in your life, but even more important is to "PUT THEM DOWN" at the end of every day before you go to sleep.
That way, you are not stressed, you will wake up everyday fresh & strong and can handle any issue, any challenge that comes your way!

So, when you leave office today, REMEMBER to "PUT THE GLASS DOWN TODAY!"

INFO INFLUENZA A ( H1N1 )

Adalah penyakit system pernafasan akut yang diakibatkan oleh jangkitan virus Influenza A (H1N1 ). Ianya boleh dijangkiti melalui titisan cecair daripada salur pernafasan pesakit yang dijangkiti semasa bersin, batuk, atau bercakap pada jarak yang dekat ( kurang 1 meter ) atau bersentuhan dengan permukaan / objek yang tercemar.

Antara tanda]tanda penyakit ini adalah:
1. Demam panas ( > 38 *C )
2. Sakit tekak
3. Batuk
4. Sakit badan / sakit kepala
5. Sesak nafas
6. Lemah tubuh badan / selera makan berkurangan

Rawatan
Rawatan penyakit ini adalah secara simptomatik. Ubat antiviral tertentu boleh membantu jika
diberi pada peringkat awal jangkitan. Sehingga kini, tiada vaksin yang boleh digunakan untuk mencegah jangkitan Influenza A ( H1N1)

Langkah-langkah kawalan dan perlindungan diri:
1. Tutup mulut dan hidung dengan tisu dan sapu tangan ketika bersin dan batuk
2. Cuci tangan dengan sabun selepas batuk/bersin atau menyentuh permukaan yang
tercemar
3. Buang tisu yang digunakan ke dalam tong sampah
4. Pakai penutup mulut dan hidung ( mask ) ketika dijangkiti Influenza A ( H1N1 )
5. Elakkan berada di tempat awam jika anda dijangkiti Influenza A ( H1N1 )
6. Elakkan dari melawat/melancong ke negara]negara yang dilaporkan mempunyai kes]
kes Influenza A ( H1N1 )
7. Dapatkan rawatan segera di hospital sekiranya mempunyai tanda]tanda Influenza A
( H1N1 )

INFLUENZA A (H1N1). ADAKAH ANDA DIJANGKITI ?
Sekiranya ANDA mempunyai tanda-tanda berikut iaitu:
1. Demam panas ( > 38*C ) dan
2. Sakit tekak / Batuk / Sakit badan / Sakit kepala / Lemah badan
DAN
a. Baru kembali dari melawat / melancong ke negara]negara yang mempunyai
kes Influenza A ( H1N1 )
ATAU
b. Mempunyai hubungan langsung dengan pesakit yang telah disahkan
mengidap Influenza A ( H1N1 )
ANDA dinasihatkan supaya segera mendapatkan pemeriksaan / rawatan di Pusat Kesihatan atau Hospital Berdekatan.