Fasting month be back soon!!

There are several steps you can take to help prepare you for a fast. Before you start consider any fasting, you certainly may want to have a close look at your eating habits. It makes little sense to fast, when before and after the period of fasting you still continue with poor eating habits. Proper food from the point of view of pure, fresh and high content of Prana contained in the food you eat is what you want to learn to eat day after day.Properly preparing your body for a fast not only makes the fast itself easier, but also improves the results.

Fasting

1. Educate yourself as much as you can about the fasting technique you are going to use.

2. Write down all the instructions for your fast and organize a plan and schedule on paper before you begin. This is important because once the fast begins, you might try to convince yourself to quit. The schedule can then act as a contract you have made with the fast that you must keep. Remind yourself why you are doing the fast and remember that it is important.

3. Taper off your addictions in the days prior to your fast. Cut down on caffeine, salt, sugar, cooked food and meats, etc. If you cut them off all of a sudden, expect to experience headaches, stomachaches and a general feeling of discomfort.

4. Begin eating smaller meals prior to your fast. Resist the temptation to eat a big “last supper” the night before the fast. Cutting down your meals a few days before signals your mind, stomach, and appetite for the fast.

5. Gather everything you need for your fast before you begin.

6. Eating a plant based diet …. can support you in creating harmony and health. Prefer to eat things that are fresh rather than cooked food, i.e. salads and fruits. Fruits of any kind, i.e. fruits, berries, nuts, natural cereal … are of highest quality in their vibration. Select organic fruits and vegetables that have been grown in natural sunlight and that have completel ripened in the Sun.

7. Drink the highest quality that you can find. Water is of highly purifying quality. The minimum for purification of your body should be 1 – 1.5 liter per day on cool days and up to 2 – 3 liters.

8. Use mild herbal teas. One or two cups of the right herbal tea may support the purification and best possible function of your body.

9. Drink all the fresh fruit and vegetable juices you like especially the dark greens.

9. Eliminate dairy products, eggs refined flour prdoducts and sweets.

10. Use only olive and coconut for cooking. Use no more than 2 tablespoons of oil per day. D not use butter or margarine of any kind.

11. Do not use salt. Use spices and tamari in small amounts.

12. Do not use any caffeine, alcohol, stimulants or recreational drugs.

13. Do not eat any fried foods.

14. If at all possible consume a warm cup of fresh lemon water with ginger tea. Also a “green drink’ each day.

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3 Proven Ways To Overcome Depression Naturally

The usual treatments for depression are prescription antidepressant medications which, in theory, work by increasing levels of “feel good” brain chemicals. But prescription antidepressants work for less than half of those who try them and have a high relapse rate. There’s evidence they are no more effective than a placebo, but have a lot more side effects.

If you’ve gone the medical route with little success or are hesitant to try medication, you might feel hopeless — that there is little else you can do. But fortunately there are many natural ways to treat depression that have been scientifically proven to work often as good as or better than antidepressants. Here’s a look at some of the best natural ways to beat depression.

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Buying fresh food from your local farmers’ market is good for your brain and body.

 

Avoid Processed Food

There’s an ongoing debate as to what is the best way to eat for general health and mental health. Is it paleo, vegetarian, raw foods, gluten-free, or the Mediterranean diet? I’m not going to try to convince you here of what is the healthiest diet — the best diet for you may not be the best for everyone else. But one thing the healthiest diets have in common is that they focus on eating real food.

Processed food, fast food and commercial baked goods are linked to depression. The benefits of eating unprocessed food are twofold. First, it greatly increases your chances of getting the vitamins, minerals, amino acids, and other nutrients your brain needs to function. And secondly, it eliminates additives known to contribute to depression like white sugarMSG and artificial sweeteners.

Eat Healthy Fats

Besides eating unprocessed food, the other dietary rule for depression is to eat plenty of healthy fats. Your brain is largely made of fat — about 60 percent by dry weight. A lot of that is cholesterol since 25 percent of the body’s cholesterol resides in the brain. Cholesterol, in spite of what we’ve been told, does not cause heart disease. But too little cholesterol increases your risk of depression and even suicide. Dr. David Perlmutter, author of the bestselling book Grain Brain, discovered in his neurology practice that nothing was worse for his patients’ brains than a low-fat diet. He recommends eating plenty of healthy fats like nuts, avocados, coconut oil, olive oil, wild salmon and grass-fed meat.

Research has found that the more unhealthy trans fats you consume, the higher your risk of depression. The simple act of replacing vegetable oils that contain trans fats, like canola oil, with olive oil decreases risk of depression by almost 50 percent.Coconut oil, recently rediscovered as a healthy fat, uniquely feeds the brain with medium-chain fatty acids. It’s as effective for depression as prescription antidepressants.

People with depression tend to have lower blood levels of omega-3 essential fatty acids. Omega-3s are an integral structural component of brain cell membranes and nerve cells. One omega-3 in particular that’s critical for brain function is docosahexaenoic acid (DHA). DHA deficiency is linked to depression, bipolar disorder, and schizophrenia. The best dietary sources of omega-3 fats and DHA are cold-water fatty fish like salmon and sardines. If these are not a regular part of your diet, consider taking a fish oil or a DHA supplement.

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Exercise outdoors to maximize your brain boost

Get Physical Exercise

Physical exercise is one of the best things you can do for elevating your mood. It increases circulation to deliver more oxygen, glucose, and nutrients to your brain while clearing out toxins and metabolic debris. Exercise builds a healthier brain by increasing the levels of brain chemicals that promote new brain cell formation and new neural connections. It actually reorganizes the brain so that it responds better to stress. Regular physical exercise has been found to work better for depression than SSRIs (selective serotonin re-uptake inhibitors), the drugs usually prescribed for depression.

Dr. John Ratey, renowned psychiatrist and author of Spark: The Revolutionary New Science of Exercise and the Brain, has extensively studied the impact of physical exercise on the brain. He’s found that exercise is the single most powerful tool you have to optimize your brain function and that it works as well as Zoloft for depression. According to Ratey, here’s how exercise works: “Aside from elevating endorphins, exercise also increases our body and brain levels of endocannabinoids, brain growth factors (BDNF) and regulates all of the neurotransmitters targeted by antidepressants.”

If possible, exercise outdoors which is considerably more beneficial than indoor exercise. Outdoor exercise increases vitality, enthusiasm, pleasure, and self-esteem while lowering tension, depression, and fatigue even better than indoor exercise. Outdoor exercise helps to reset your circadian rhythm to help you sleep. Under the right circumstances, it can help replenish your valuable stores of vitamin D. Vitamin D can lift your mood and prevent the winter blues. Amazingly, the exercise you do today can protect you from depression for up to five years, even if you decide to stop exercising. But with all of these great benefits, why would you want to stop?

Improve our listening together!!

1. BE FULLY IN THE MOMENT

Have you ever been speaking to someone and found that they are distracted by something and not really listening to you? You probably thought this was annoying, frustrating, and disrespectful. At that point you may have even become angry or shut the conversation down.

When someone is speaking it is vitally important to be fully present and in the moment with them. If something else is on your mind, like a call you have to make, or a text you need to answer, let them know, do what you need to do, and when you are finished let them know you are ready to listen.

When listening pay attention not only to the words but the tone of voice, facial expressions, and body language. This will give you information that will be as important as the words themselves.

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2. PUT YOURSELF IN THEIR SHOES

Whether you agree with the speaker or even have an interest in what they have to say, what they are saying is important to them. Imagine yourself in their situation, wanting only to have someone listen to them. When they are speaking, make an effort to think of where they are coming from and why. Imagine what their life is like and what struggles they might be facing. People will appreciate that you made the effort to understand and really hear them.

3. PICK UP KEY POINTS AND LET THE SPEAKER KNOW YOU DID

Many people have trouble focusing on what someone is saying especially if they speak for longer than a minute or so. It is easy for our attention to drift to something else that we might find more interesting. If that’s the case, try to pick up a few key points in the conversation. After they finish talking, let them know that you heard them by mentioning the key points you heard them say and ask them to clarify anything that you did not understand. You will be forgiven for not being able to follow the whole conversation if the person talking believes that you made an honest effort.

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4. PRACTICE ACTIVE LISTENING

Most people are thinking of how they are going to reply when someone is talking. Instead of doing that, try to focus completely on what the person is saying. Pretend that you will be tested on how much of what they were saying you heard and understood. A good exercise to practice is to sit down with a family member or a good friend and practice simply giving feedback to them of what you heard them say. You will notice that it gets much easier to focus on their words when you aren’t worrying about how you will respond.

5. DEVELOP CURIOSITY, AN OPEN MIND, AND A DESIRE FOR CONTINUOUS GROWTH

People who are naturally curious see conversations as learning opportunities. They are always looking to discover or learn something new and see everyone they talk to as having the potential to teach them something. They are open to the idea that their own way of seeing things may not be the only, or necessarily the best, way and don’t feel the need to always defend their own point of view or way of seeing the world.

These people are continuously looking for new learning opportunities and taking on new challenges. You will recognize these people as the ones who are signing up for courses, volunteering, and trying new experiences throughout their lives. For them, listening to others becomes an easy and natural way to continue on their self-development journey.

*p/s : hope my tips can help you in your listening test or what ever you are…thank you for your reading…

The suprising benefits of getting enough sleep

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Sleep fights off colds. A study published in the journal JAMA Internal Medicine in April found that people who reported sleeping five hours or less each night were more likely to experience a cold or other infection in the past 30 days. This supports previous studies, including one that purposefully administered the cold virus to participants to see who went on to get sick; the subjects who slept fewer hours were almost three times more likely to develop a cold when compared to those who slept eight or more hours.

Sleep improves exercise. Exercise has been shown to improve the ability to get a good night’s sleep, and better sleep improves workouts. Conversely, research has shown that when you are sleep-deprived, exercise just seems harder, leading to a less intense or shorter workout. Studies of athletes indicate performance in sports may suffer when a person is sleep-deprived, and that recovery takes longer.

Sleep keeps your appetite hormones in check. Your body has hormones that are at work constantly creating feelings of hunger and fullness. Human laboratory studies have shown these hunger hormones – ghrelin, leptin and insulin – are disrupted when sleep is cut short. Additionally, studies have found feelings of hunger increase when subjects are sleep-deprived, and those who haven’t gotten enough rest have a tendency to choose higher-calorie “comfort” foods.

Sleep helps prevent migraines. A study conducted in South Korea had migraine sufferers use a headache-tracking diary on their smartphone to try to identify common migraine triggers. Sleep deprivation and fatigue, along with stress, rounded out the top three identified triggers. Another study published in the journal Headache demonstrated a decrease in migraines when women who were prone to them got more sleep.

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Sleep enhances blood sugar control. When healthy young men went without adequate sleep for three nights in a study published in the journal Diabetologia, they ended up with pre-diabetic conditions. Researchers found the free fatty acids were elevated in their blood, which makes it much harder for the body’s insulin to do its job of decreasing blood sugar. Another study on almost 15,000 Korean adults found a link between shorter sleep deprivation and higher blood sugar, especially in men.

Sleep fights obesity. Many observational studies have shown a link betweenobesity and inadequate sleep in children and adults. This is probably due to a number of factors. To start, sleepy people are less likely to exercise and tend to make poorer eating decisions. However, other factors are likely also at play, such as a sluggish metabolic rate and an increase in food cravings. One study published in the journal Obesity demonstrated a lower morning metabolic rate when subjects were deprived of sleep, while another study from the University of Pennsylvania demonstrated more weight gain in subjects that were put on a sleep deprivation program, when compared to subjects who were allowed to get enough sleep.

So how can you get enough sleep? Start with a regular bedtime schedule and routine, add in exercise during the day, cut down on caffeine after noon, limit nicotine and alcohol, make sure your bedroom is dark, cool and quiet, and seek help from a sleep specialist if needed.

Reason why we should appericiate our parents

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Growing up getting along with our parents might not always be easy but at we get older we start to realize everything that they have done for us and that we appreciate them so much more then we did when we were younger.

1. They Gave We Life

Although this is pretty self explanatory the truth is that our parents made the choice to bring us into this world and do what they believe is best for us. When I was growing up I never really thought about this much but when I got older and started hearing the stories of what my mom went through in the decision to keep me I realize that I appreciate the choice that she made because she could have went on with her life without me. 

 

2. They Always Want What Is Best For You

Although it can get annoying when our parents try to control ourlife, as we get older we realize that they really are looking out for us and want what’s best for us. When my mom tells me that I shouldn’t go to the beach at night with my friends it may seem like she doesn’t want me to have any fun but the real reason is because she wants me to be safe and the beach at night can be a pretty dangerous area.

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3. They Give You Love

Our parents are the people that will love us no matter how many times we mess up even if they are mad at us. The love a parent has for a child is infinite and it never goes away. When we’re younger we think affection is gross but as you get older you need to realize that these people aren’t always going to be around for you as much as you want it so you need to give as much affection as possible because you never know if that will be the last time you are able to do that. 

4. They Take Care Of You At Any Age

Even when you are grown up and have children your parents will always take care of you because to them you’re still their baby and they want to do everything for you. Some may find this annoying but it really shows that they will always be there for you no matter what.

Next time you talk to your parents make sure you tell them that you love them and that you appreciate everything because they really are such special people

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THE IMPORTANT OF FRIENDSHIP

Life teaches us a lot of things. But none is a better teacher than friendship. Without your friendship life would be completely meaningless and it would show to the world that you are incapable of building relationships with others and nurturing it till the end. Friendship can be established at any age and it has the power to defy age barriers. There is no hard written rule that friendship needs to be only established with people of your own age. Even a pet dog or cat can be your best companion in life you can share a close bond of friendship with it.

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True friends or a friend might know a lot of things about you that even your parents or family members might not be aware of. When in the company of a close friend, we tend to open ourselves a lot better and communicate even our darkest secrets, fears and anything which we feel like sharing. We place utmost faith and trust in our close friends and hold them close to our hearts. True friends don’t expect any kind of gratification in return for your friendship. They like you for the way you are and even they expect the same from you. The following points reflect on some of the important aspects of life where friendship can play a pivotal role and help us succeed or overcome our hurdles.

-Friends offer an excellent way to get rid of stress and depression. The company of our friends makes us forget our sorrows and any unwanted pressure that we burden ourselves with. Plus, we can openly ask our friends for suggestions on how to solve our personal problems and they would be glad to help us out.

-Friends stay with us through our thick and thin. No matter what happens and what state we may be in, true friends are always there to support us and extend their moral support. If you have such friends who truly care about you, then you can count yourself as the luckiest and blessed person in the world.

-When you move closely with your friends, you get to learn the importance of sharing, showing affection and making sacrifices. Nobody is perfect in this world and all of us have imperfections with us. But friendship teaches you how to overcome all those imperfections and still stay bonded together. You can apply this teaching to all other individuals who are associated in your life such as parents, siblings and relatives.

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It is very hard for individuals to earn friends who are true and honest. Even if you have just one friend who is close to you, you should try your best not to let go of that relationship and ensure that it continues for the rest of your life. Pick your friends wisely because getting into the company of immoral individuals will spoil your life and can send you on the path of destruction. So be cautious when it comes to selecting your friends. With the right group of friends, you can be assured of the fact that your life will be blissful and full of enjoyable moments that you will cherish for years to come.

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Last minute Revision tips

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Know the syllabus

What do you need to know? Perhaps the number 1 tip for exam success is knowing what’s included on the syllabus. Lecturers and teachers alike will have a basic set of aims and objectives they’re required to ensure their students achieve. Find out what you’re supposed to know and revise accordingly. 

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Get organised

Time to get yourself organised. Even if, as the title of this article suggests, you’re leaving your revision till the last minute – there’s still time to organise. Sort the syllabus into a checklist (if it’s not already done) and decide when, where and how you’re going to learn each point.

Draw up a revision timetable. Even if the exam’s in a week, a few days, tomorrow, this afternoon – as ludicrous as that may sound, it’ll help to focus your learning. 

BeFlexible

Be flexible

Quite contrary to the previous point, plans aren’t the be all and end all. This was something I struggled with during my tenure at university. Too many times I overslept and thought, “Well that’s it, the day is wasted, start again tomorrow”. This attitude certainly ain’t going to wash in the real world. Sometimes life (yes, having a lie-in is life) gets in the way of your plans, dust yourself off and adjust.

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Talk through what you’ve learnt

And don’t just talk it through in the corridor 5 minutes before the exam. You’ll only get yourself into a panic worrying about what you think you don’t know. Make time for discussion in the weeks and days leading up to the big event. There are few better ways of consolidating your revision then by going toe to toe (academically speaking) with one of your esteemed colleagues. You’ll pick stuff up and maybe teach them a thing or two.

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Do past papers

If you are truly coming to your revision at the last minute, I urge you to heed this piece of advice. There is a finite number and combination of questions your department can ask you. Familiarise yourself with these via the magic that is past papers. It’s rarely the case that past papers aren’t accessible – your university or school wants you to pass. When it comes to essay questions, read between the lines – you’ve probably seen the question before, its just been worded slightly differently.

p/s : that’s what i get share with you all..i want to wish gud luck in your exam.Hope my tips can help you all in your studies..2383b8c0a126d1d6e45c69e1f1d8c835

 

Let be a confident person ;)

APPEARING CONFIDENT

aid31325-900px-Be-Confident-Step-1-Version-2Look the part. Or, as the saying goes, “fake it ’til you make it.” If you know that you look like a confident, capable person, eventually you’ll start to feel it, too. You should dress how you feel best — not what you think confident is. Try these tricks:

big-eyeglasses-emoticon.png Devote a little time each day to personal hygiene and making sure you’re presenting             yourself well. Shower daily, brush and floss your teeth, and groom your skin and hair.

big-eyeglasses-emoticon Dress for confidence. You don’t have to buy a whole new wardrobe to feel better in                 your clothes. As long as you’re clean, comfortable, and feel good, you’re set up for                 confidence!

big-eyeglasses-emoticon After all, you wouldn’t wear a three-piece suit on a pizza delivery. If you think you look        good, odds are you probably do.

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 Perfect your posture. How you carry yourself communicates a lot to other people, so make sure you’re telling them that you’re confident and in-charge. Keep your shoulders back, your spine straight, and your chin high. Walk with purpose instead of dragging your feet, and sit up straight. When you look like a confident person on the outside, you’ll be approached as one by the world around you.

Mickey Mouse 4 You won’t only fool everyone else — you’ll fool yourself too. Recent research shows              that the positioning of your body cues your mind to feel a certain way — so positioning        yourself confidently will make you genuinely feel in charge. And to top it off, having              confident body language has been linked to lower levels of stress, too.

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Smile. Keep your grin in easy reach — you’d be surprised how even the smallest of smiles can disarm many a social situation and make everyone feel more comfortable. Can you imagine approaching someone who’s scowling? No, thank you.

emoticon-web  If you’re worried your smile is fake, keep it small. A fake smile can be spotted from a             mile away. On the other hand, if you’re genuinely happy to see them — or just happy           for the chance to practice your new confidence skills — flash those pearly white                     teeth.

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Make eye contact. It’s a subtle change, but it can work wonders on how other people perceive you. Don’t be afraid to meet the gaze of someone else; it shows not only that you are a person worthy of communicating with, but it tells them you respect them, acknowledge their presence, and are interested in the conversation. You don’t want to be rude, do you?!

2383b8c0a126d1d6e45c69e1f1d8c835   Our eyes are uniquely human. They are windows to the soul, if you will, and showcase            our attention and feelings. By making eye contact, you will improve the quality of                  your interactions in addition to appearing more confident. In fact, you’ll come off as              more likeable and trustworthy and those who converse with you will feel more                        appreciated.If you can’t do it for you, do it for them!

 

Health Benefits

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One of the Healthiest Things You Can Do

Like most people, you’ve probably heard that physical activity and exercise are good for you. In fact, being physically active on a regular basis is one of the healthiest things you can do for yourself. Studies have shown that exercise provides many health benefits and that older adults can gain a lot by staying physically active. Even moderate exercise and physical activity can improve the health of people who are frail or who have diseases that accompany aging.

Being physically active can also help you stay strong and fit enough to keep doing the things you like to do as you get older. Making exercise and physical activity a regular part of your life can improve your health and help you maintain your independence as you age.

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Be as Active as Possible

Regular physical activity and exercise are important to the physical and mental health of almost everyone, including older adults. Staying physically active and exercising regularly can produce long-term health benefits and even improve health for some older people who already have diseases and disabilities. That’s why health experts say that older adults should aim to be as active as possible.

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Manage Stress, Improve Mood

Regular, moderate physical activity can help manage stress and improve your mood. And, being active on a regular basis may help reduce feelings of depression. Studies also suggest that exercise can improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information.

Some people may wonder what the difference is between physical activity and exercise. Physical activities are activities that get your body moving such as gardening, walking the dog and taking the stairs instead of the elevator. Exercise is a form of physical activity that is specifically planned, structured, and repetitive such as weight training, tai chi, or an aerobics class. Including both in your life will provide you with health benefits that can help you feel better and enjoy life more as you age.