Anxiety Sweating

There are many people who encounter the problem of anxiety sweating, where they break out into cold or hot sweats without any reason. Anxiety sweating at night is quite common and is faced by many people quite frequently. There is some difference of opinion among the medical professionals over whether anxiety actually induces sweating or not. While some of them feel that heavy sweating is one of the anxiety symptoms and it occurs when the mind is under a lot of stress, there are some who opine that anxiety does not play any role in producing excess sweat. Rather, anxiety aggravates the symptoms of the already existing hyperhidrosis (a health condition that causes profuse perspiration).

Impact of Anxiety Sweating

Anxiety sweating becomes severe while facing some stressful situation like a business meeting or standing in a crowd in a social gathering. It makes a socially embarrassing position for the person. They develop a habit of checking their hands and arms. They grow a tendency to avoid people. This can have an adverse effect on the mental and physical health of the person. Those who have this problem often suffer from lack of self-confidence and low self-esteem. It can make them depressed and anxiety can take control over their entire life.

Treatment

Curing such sweating, involves identification of the root cause that is triggering the condition. If it is caused due to anxiety disorder, then when the anxiety is controlled the problem of sweating will go. Otherwise, treatment is needed to check the sweating.

Treatment for Anxiety
Anxiety and sweating goes hand in hand. When you sweat, you start feeling embarrassed and you become tensed. This underlying anxiety will make you sweat even more. In this way, you break out into heavy sweating. When you learn how to keep yourself tension free, then you will stop worrying about your sweating problem which in turn will keep a check on the sweating. Deep breathing techniques, meditation, cognitive behavioral therapy are some of the techniques that are helpful in managing the stress and anxiety problems. When you learn these techniques, it facilitates better stress management and you can keep your mind in a relaxed state. Medications are mainly antidepressants and can be used to cure the anxiety. However, it is used only in severe cases as they have some adverse side effects.

Treatment for Sweating
Antiperspirants are available for over the counter that can control mild sweating. There are some stronger antiperspirants which are available under prescription only. These prescribed antiperspirant may not be used for a long time as they tend to cause skin irritation. Botox injections are proved to be beneficial for many people. These injections help to obstruct the nerves that activates the sweat glands for sweating. This is a temporary solution and its effect may last for a brief period of time. After that it has to be administered all over again. When all other treatment for sweat control fails to show the desired results then surgery is the option that can be availed. There are two different surgical procedures that are used to treat excessive sweating. One involves removal of sweat glands under the skin and in the other process the nerves connecting the sweat glands are blocked.

There are certain measures that you should take to prevent sweating. Wear loose fitting clothes to keep your body cool. Take a shower everyday. Use an antibacterial soap to keep your body free from germs associated with sweating. Keep the environment where you spend maximum time, your home and office, cool. If required, keep a small fan with you. Do not use deodorants as they can check the body odor but not perspiration. Rather, use antiperspirants. Exclude all those food substances from the diet that can cause sweating. They are: spicy food and foods with sugary content, caffeine alcohol, etc.

Natural Cures for Anxiety

If you are someone who is constantly panicking and getting anxious about the smallest of things, then you probably need to educate yourself about the various natural cures anxiety that are available to you. Excessive fretting and worrying about everything can be a sign of Generalized Anxiety Disorder (GAD), and can adversely affect your general health and functionality. There are many antianxiety herbs and natural anxiety cures that can be utilized to combat this condition, if you do not wish to visit a doctor.

Symptoms and Causes of Anxiety
What may begin as mere concern about a particular issue, could escalate into a full blown anxiety disorder, if you do not learn to calm yourself and regain your composure. There are many reasons for anxiety. Issues like your career, your financial stability, your health, a family member's health, chores, appointments, cleanliness, and many other things can cause you to have an anxiety disorder if you do not learn to control the panic from rising.

The lifestyle we lead today comes coupled with a lot of stress and expectations, and if we are unable to meet those expectations, we end up blaming someone or the other and are often beset by unpredictable panic attacks. The need for a natural cure today is so large simply because almost every individual is facing this kind of situation. The following are the anxiety symptoms that you need to look out for.

• Sweating
• Clammy hands
• Nausea
• Muscle tension
• Difficulty in swallowing
• Jumpiness and nervousness
• Constant irritability
• Insomnia

Natural Treatments for Anxiety
To overcome anxiety naturally, you should first of all be open to the idea of antianxiety natural remedies. At first some of these remedies may seem a little mystical and vague, but they are treatments that are known to be effective. The best part about it is that they have absolutely no side effects, so there is definitely no harm in giving them a shot.

1 - Passionflower
Passionflower (Passiflora incarnata) is one of the best herbs for anxiety, and is a well-known folk remedy for curing ailments like insomnia and anxiety. There are a few side effects with this particular natural cure for anxiety, but its healing properties are undoubted. About 100-200 mg of passionflower should be enough to provide you relief.

2 - Valerian
Valerian (Valeriana officinalis) is another herbal remedy that is known to work. It is especially useful for treating patients who have terrible bouts of insomnia. It is recommended to take valerian a couple of hours before bedtime, but it should not be used for more than 2-3 months at a stretch. Mixing valerian with other medications or drugs is highly inadvisable.

3 - Massage Therapy
This is probably very simple to figure out, and in most cases it is the first of all cures that is actually put into practice. Massage therapy is a great way to reduce stress and to feel completely relaxed and at ease. If you feel that you cannot afford a professional massage, get your spouse or a friend or a family member to help you out with one.

4 - Aromatherapy
If you begin to surround yourself with pleasant smelling fragrances and aromas, they can also help you relax immensely. Putting some essence oils in the bath is the best option for aromatherapy. Lavender is known to be the most soothing essence oil that you can use, but apart from that you can also utilize jasmine, rose, sandalwood, melissa, neroli, bergamot, geranium and cypress as cures.

5 - Mind and Body Exercises
Techniques like Yoga, meditation techniques for anxiety, breathing techniques for anxiety, and other similar activities can greatly help you calm down and reduce your stress levels. Choose the technique or exercise that suits you best, and schedule your day accordingly, in order to accommodate at least an hour of that particular exercise.

As you can see, there is no need to get very concerned about your stress levels and anxiety disorders. This is something that almost everyone experiences at some point or the other, and there are several natural solutions that you can resort to, in order to achieve relief.

Anxiety Attacks in Children

One of the common problems found in children, anxiety attacks are often neglected. Treating anxiety attacks in children in a timely manner is important to prevent it from becoming a chronic health problem. One of the reasons behind anxiety attacks being left untreated is that children are afraid of discussing such problems. Nowadays, the problem of anxiety related disorders or mental illnesses is on a rise and Generalized Anxiety Disorder (GAD) is one of them. Let us understand what causes anxiety attacks in children through the information mentioned in the following paragraphs.

Facts about Anxiety Attacks in Children
The manifestation of anxiety attacks can take place in the form of excessive worry, low self-esteem, difficulty in adjusting with day-to-day situations, poor relationships with peers, etc. Anxiety arises or shows up when a person loses control over his/her mind. The loss of control is also associated with fear. In extreme cases, one faces the fear of dying. The common anxiety symptoms exhibited by a person suffering from anxiety attacks are shortness of breath, chest pain, sweating, lightheadedness, etc. These anxiety attacks, also known as panic attacks, take different forms as children grow up. In most cases, mood fluctuations and anxiety disorders found in adults are the result of untreated anxiety attacks in childhood.

Anxiety and panic attacks in children create problems in their social life. They face difficulties in making friends, communicating with peers, etc. There are extreme cases in which children are afraid to attend schools or even leave home. The problem associated with socializing is termed as social anxiety. In one form of anxiety disorder, the child worries a lot about things from the past, and also the future. An upcoming event in school might be the reason behind anxiety attacks. Some children have an intense fear about examinations. The anxiety experienced in such cases could be of extreme levels. Separation from parents in early age could also be the reason behind the development of anxiety in children. This problem is termed as separation anxiety. Failure in parent-child bonding is also one of the reason behind the development of anxiety disorders in children. The basic necessities of children are not fulfilled in such cases. Deprivation of motherly affection is an important causes behind such anxiety disorders.

Controlling Anxiety Attacks in Children
The problems underlying the anxiety attacks may be varied. Thus, one should consult a doctor to first understand the exact cause behind anxiety attacks. The treatment for anxiety attacks may include psychotherapy along with medications. There are different anxiety medications for children that help deal with his problem. Natural treatments too are available for dealing with anxiety attacks. Children respond to treatment quickly in comparison to adults. Thus, the anxiety problems need to be dealt in the adolescent period itself.

Parents can play an important role in helping children to overcome panic attacks. Elders need to discuss with children the various problems faced by them. Sorting the problems one by one helps in providing relief and calms the mind. Parents should take professional help in learning different techniques used for treating children suffering from panic attacks. Teaching children the importance of positive self-talk helps in overcoming anxiety attacks. The above-mentioned anxiety cures should help in overcoming anxiety disorders. At least the problem can be minimized with these treatments.

Though the problem of anxiety attacks in children appears to be simple, it should be given due importance and treatment offered in a timely manner. The above article would act as a guide in dealing with anxiety in children. It should always be kept in mind that leaving this condition untreated can be detrimental to the child's health not only during childhood, but in adulthood as well.

Gout Diet - Foods to Eat

Gout is often referred to as the 'old man's' disease, as it is eight times more prevalent in men than women, and its prevalence increases with age. The ailment is a complex form of arthritis, and causes sudden, severe pain, redness and tenderness in joints. Frequently affected is the joint at the base of the big toe. The pain of gout attacks are often described as acute, and can wake one with a jolt. It is caused by sharp, needle like urate crystals which accumulate around the joint, and cause inflammation, swelling and intense pain. Urate crystals form due to high levels of uric acid in the blood.

Uric acid is a by-product of the process of the breaking down of purines, which are substances found naturally in the body, as well as in certain foods. As it is usually present in the body, it (uric acid) dissolves in one's blood and passes through the kidneys into the urine. However, at times either too much uric acid is produced, or the kidneys excrete too little uric acid. This is when it can build up and form into crystals. While gout can be effectively treated with gout medication, what can also help is following a gout diet. Foods to eat would obviously be those that have a low content of purines.

Foods to Avoid in a Gout Diet

It goes without saying that, one must strictly avoid foods rich in purines. Some of the purine rich foods that are to be avoided with gout are as follows:

• Herring
• Organ meats (liver, kidney, brain)
• Mushrooms
• Anchovies
• Asparagus
• Sweetbreads
• Sardines
• Mackerel
• Mussels
• Yeast
• Smelt
• Grouse, mutton, veal, bacon
• Salmon, trout, scallops
• Turkey, goose, pheasant
• Partridge
• Haddock
• Alcohol (not a food, but to be avoided nonetheless).

Gout Diet: Foods to Eat

An ideal gout diet, is a balanced one. All recommendations place great emphasis on a balanced diet comprising fruits, vegetables, whole grains and fat-free or low-fat milk products. When on a gout diet, foods to eat (in MODERATE quantities) include:

• Foods high in vitamin C, which include red cabbage, tangerines, red bell peppers, potatoes, mandarins and oranges. The reason behind this is that vitamin C may reduce the levels of uric acid in your blood. However, too much of vitamin C may increase your body's uric acid levels. Hence, consume it in its natural form and in moderate quantities.
• Cherries have also been associated with lower levels of uric acid, so one may include cherries, blackberries, blueberries, purple grapes and raspberries (dark-colored fruits) to their diet, in moderate amounts.
• Safe foods to eat with gout include vegetables such as kale, cabbage, parsley and green-leafy vegetables in your diet. Vegetables that are moderately high in purines are asparagus, cauliflower, mushrooms, peas, spinach, kidney and lima beans.
• Include complex carbohydrates such as whole grain breads, cereals and pasta in your diet.
• There is a possibility that low-fat dairy products may actually have a protective effect against gout, so try to make them your primary sources of protein.
• Keep your daily consumption of lean meat, fish and poultry to 4 to 6 ounces (114 to 170 grams).

In addition to the foods you can eat with gout, try to keep these guidelines, by the American Medical Association for people with gout, in mind. One must eat:

• Foods low in protein (15% of calories and sources should be soy, lean meats, or poultry).
• High in complex carbohydrates (fiber-rich whole grains, fruits, and vegetables).
• No more than 30% of calories in fat (with only 10% animal fats).

Another strongly made dietary recommendation is to have a daily intake of at least 8 to 16 cups of water, which measures up to about 2 to 4 liters of fluid each day, half of which must be water. However, ensure that none of it is alcohol, as recent evidence suggests that beer may be particularly likely to increase the risk of gout symptoms, especially in men. The reason why even the gout diet foods to eat, must be consumed in moderation is because maintaining a healthy body weight is very important. Healthy weight loss may decrease uric acid levels in your body.

Perforated Peptic Ulcer Symptoms

When peptic ulcers are left untreated and undiagnosed, they can create complications and take the form of perforated peptic ulcers. Peptic ulcers can occur in the stomach (gastric ulcers), in the esophagus (esophageal ulcers), and the upper portion of the small intestine (duodenal ulcers). Perforated peptic ulcer disease can occur as a result of the hole in the stomach, duodenal or esophagus wall. This hole can cause a lot of trouble in the affected areas as a result of bacterial infection and inflammation. Perforated peptic ulcer is mostly caused due to a bacterium known as Helicobacter pylori, which is a corkscrew shaped bacterium. It is actually not known how this bacteria transmits from one person to another, but usually close contact like kissing, sharing cigarettes, alcohol, etc., can be the cause.

Symptoms of Perforated Peptic Ulcer

The symptoms vary depending upon the situation, whether the person is suffering from acute perforated peptic ulcer or chronic perforated peptic ulcer. It was surprising to know, but most of the time, a person suffering from perforated ulcers, never experiences any severe symptoms, except for mild abdominal pain. However, many a time, the symptoms may be disturbing. Have a look.

• Abdominal pain right from the navel to the breast bone.
• Blood vomiting due to the damage of the blood vessels in the stomach, esophageal or duodenum lining. The vomit may appear to be blackish red.
• Blood in stool may also appear due to the same reason.
• Anemia
• Weakness
• Nausea
• Fainting
• Dizziness
• Unexplained weight loss due to obstruction from narrowed digestive passage, which makes the patient feel fuller, or makes him/her vomit.
• Appetite loss
• Melena. It is a condition which makes the feces smell foul and tarry. This is because of the oxidization of iron and hemoglobin.
• Perforated peptic ulcer makes the acid level way too high for the mucus to protect the lining. Therefore, another symptom may include waterbrush, which is a condition wherein the saliva rushes into the body after an episode in order to balance the acid in the esophagus.
• Patients may also suffer from various health conditions like peritonitis, pancreatitis, pyloric stenosis, etc.
• Complications due to the avoidance of the symptoms may also lead to gastrointestinal bleeding as well.
• Another common symptom is experiencing extreme pain while the stomach is empty. This pain usually subsides after eating food, especially those which reduce the acid levels in the stomach.
• The pain in the stomach is recurring in nature. Which means that the pain tends to disappear and come back after some days. The pain usually flares up during the night, usually because of an empty stomach.

Treatment for Perforated Peptic Ulcers

As soon as you notice the aforementioned symptoms, it is highly important to get yourself checked by a healthcare specialist as soon as possible! The treatment will depend upon the signs and symptoms that you are suffering from. The symptoms like vomiting blood, blood in stool etc. can be treated by cauterizing the affected blood vessel via endoscopic treatment. However, if this treatment doesn't prove to be fruitful then other options including surgery may be considered. For symptoms that involve obstruction leading to a narrowed intestinal opening, treatment like endoscopic balloon dilation may be used. This involves using a balloon to open up the narrowed passage. Surgery is the last resort if this treatment fails. Medications like non-steroidal anti-inflammatory drugs (NSAIDs) usually help patients prevent the recurrence of these ulcers. Also, refraining yourself from alcohol and smoking will definitely contribute in decreasing the risk of developing a perforated peptic ulcer.

I hope this article will help you identify the symptoms, which otherwise tend to get neglected. Do consult with your doctor as soon as possible to prevent complications. Have a safe tomorrow!

Mindfulness Exercises for Anxiety

Mindfulness is the aware, balanced acceptance of the present experience.
It isn't more complicated than that.
It is opening to, or receiving the present moment, pleasant or unpleasant, just as it is,
without either clinging to it or rejecting it.
Sylvia Boorstein
What is mindfulness? As per Lord Buddha's teachings, mindfulness is nothing more than a spiritual path to enlightenment. It is a form of self-awareness where our minds are trained to be in touch with our own self and the present moment. Everyday, we go through countless experiences that life brings our way and this can affect our mental health. The way we think, react, and act upon these incidents may also leave us confused, anxious, or even depressed. What mindfulness teaches us is to stay in the moment, now. We have to accept for what and how things are because that is the fact, and it cannot be changed.

If not all, but majority of people either focus their attention by looking back into their past or worrying about the upcoming, unknown future. Mindfulness is a technique to come out of such thinking and bringing your focus back to the present; to ourselves and the environment. The art of mindfulness is there to teach that accepting the "now" is better instead of dwelling over the past and distressing about the future. Mindfulness is helpful for various health conditions like anxiety, stress, eating disorders, depression, sleeping problems, and any emotional and psychological concerns. In this article, we are concentrating on practicing mindfulness exercises for stress and anxiety. And here they are.

Exercises used for Anxiety/Stress

Stress and anxiety go hand in hand. Which is why, when you practice the following exercises for anxiety, they also correlate as mindfulness stress reduction exercises. But for these exercises to work, they are supposed to be practiced on a regular basis. Don't just do these exercises for the heck of it. You have to believe in the true meanings of mindfulness to accept it in your body, mind, and soul.

Exercise 1 - De-stress Yourself
The first thing you need to do when anxious is to reduce the emphasis on whatever that is bothering you at that moment. Instead of thinking and reacting to the current situation, stop yourself and observe your surroundings. Whatever thoughts, emotions, or memories that are coming to you, let them come, but don't get dragged into another stream of thoughts. When the thoughts come, just as they entered your mind, let them float out of you. As you teach yourself to accept what happened and let go of those intense feelings, you will be able decrease its effect on yourself.

Exercise 2 - Control your Breathing
Breathing deep from your abdomen is an age-old practice that is promoted to release feelings of anxiety. If possible, sit in a quiet place where you can breathe in fresh air. Comfortably sit with your legs crossed, place one hand on your stomach and the other one on your chest. Take a breath in from the nose and exhale out from the mouth. When you take the breath in, your stomach should rise and not your chest. Keep breathing in from your nose and exhaling from your mouth till you can actually feel the tension leaving you. This exercise should either be done sitting cross-legged or lying down with a book on the stomach.

Exercise 3 - Practicing Meditation
Formal meditation practices can lead to mindfulness. With meditation, we train our minds to constantly be aware of our surroundings and be in the present. Meditation helps in finding the balance in our breathing and keeping our body sensations in tune. It is common that when we meditate, our mind automatically begins to play tricks on us. We start to think about some chores, errands, or tasks that need to be taken care of. This is where the regular practice of meditation comes into play.

It is a common misconception that mindfulness exercises for stress and/or anxiety is only used to de-stress or relax yourself. Even though the results of these exercises may provide an individual relief from his/her daily anxieties, the exercises practiced have an ulterior motive as well - giving you the ability to ground yourself and your thoughts. Again I would like to repeat myself; mindfulness is about being in and accepting the present. Instead of judging whether things that are occurring in your life are good or bad, open your heart to different experiences in life in a relaxed manner and stay alert.

Esophageal Ulcer Symptoms

Esophageal ulcer is a kind of peptic ulcer which affects the esophagus - the passage where food travels from the throat to the stomach. These ulcers are open sores or lesions which form in the lining of the esophagus. Experts say that excess production of the stomach acid is responsible for corroding the lining of the esophagus, causing it to inflame and eventually producing an ulcer. This condition is commonly associated with long-term use of pain relievers, smoking, infection by the bacterium Helicobacter pylori, and acid reflux.

Symptoms Caused By Esophageal Ulcer

One classic symptom is a dull or burning pain. It is common with all forms of peptic ulcers. The affected person may feel the pain radiating within the areas starting from the navel up to the breastbone. The pain worsens when the ulcer comes in contact with the stomach acid, and may last from a few minutes to several hours and may disappear only to return after a few days or weeks. The ulcer has the tendency to damage the tissue of the esophagus, and the scars which result from this may narrow down the passage. This in turn gives rise to other esophageal symptoms, the most common of which includes difficulty in swallowing solid foods. While swallowing something, the sufferer may feel as if he/she has a lump in his/her throat. Apart from these symptoms, breathing problems such as wheezing or shortness of breath may also occur. Sore throat, excessive salivation, hoarseness and inflammation of the sinus membranes are also some of the symptoms that may indicate esophageal ulcer.

One less common symptom is vomiting blood. This blood, when passes through the digestive tract, may cause the expulsion of dark or bloody stools. The patient may even vomit some blood which may appear black or tarry. Unexplained weight loss and changes in appetite are also some of the rare but severe symptoms of esophageal ulcer.

Treatment

Ulcers are known to resolve on their own, however, treatment may be necessary to prevent serious complications. As most peptic ulcers have bacteria to blame for, the treatment would involve use of antibiotics to eliminate the bacteria. Other medications that might be prescribed would help blocking the production of acid, and aid in healing as well. These drugs could be obtained over-the-counter or may be prescribed by the doctor.

Acid blockers, which help in reducing the amount of acid being released into the digestive tract may also form a part of the treatment, and so may antacids, whose function is to neutralize stomach acid.

Although it has been mentioned that ulcers are self-healing, treating the condition becomes a necessity when the symptoms do not seem to improve but worsen with time. Apart from taking medications as prescribed by your doctor, practice some self-care measures at home to speed up your healing time. A diet that contains plenty of fruits, vegetables and whole grains offer great help in healing conditions such as ulcers. Although stress does not cause ulcers, it may worsen them. So find ways to control stress and reduce it. Smoking increases production of stomach acid, so shunning it would be a healthy choice to make, and so would be limiting or avoiding alcohol.

Six Pack Diet Plan

More than something of novelty value, the 'six pack' has become more of a necessity. Without the perfect ripped abs, a person will be a dud in the cut-throat competition of the dating or the sports world! In fact, anywhere where the perfectly chiseled body is of value. But as good as it looks, it is going to be hard work to build the perfect abs. It takes more than just a regular abdominal exercise. It can also be a workout for the mind as exercising the required 'abs'tinence is going to take some effort. What am I talking about? The six pack diet plan! It's the mother of all diets plans and certainly one that requires mental toughness. And the more layers of fat that you have on the underlying abdominal structure, the harder it is going to be for you. So let me be really frank and give you no false hopes that this 'six pack' thing is child's play. The abs diet, or more precisely, the six pack diet plan and exercise routine is tough stuff.

The problem is that you have some layers of tummy fat over your abdominal region. Possibly the 'proteins-and-crunches' approach might work and build the perfect abs, but it will be covered by a layer of fat and therefore will be invisible. What's the point of having abs that cannot be seen?

Getting rid of tummy fat is no mean task. Perhaps it will be easy to get rid of the first few layers, but when you get down to that last layer (called love handles) where you maybe just 1.5 inches away from your goal, it is going to be very hard. To be honest, when you start a work out routine, it's not the actual exercise that is important. What you eat during this routine is vastly more dominant over how you end up shaping yourself. This includes males and females alike. Regardless of how many hours you put in or how many reps you can throw in a go, what's more important is what you eat and your ability and determination to follow the diet. No matter how bad you'll feel about giving up eating burgers or a lot of red meat everyday, believe me, the reward is worth it in the end.

Six Pack Abs Diet Plan
Enough with the pessimistic thinking! Just remember, for all your effort, the reward is going to be just as great. Here are some things to remember when you are following the diet plan.

Let me start on how I feel you should shape the meal plan. In my opinion, you should go for 4-5 meals a day. This will help tame the problem of overeating. The idea is to give your body a constant supply of energy and nutrients throughout the day, whether you're working out or not. If you starve yourself at breakfast, you're going to hog out on lunches. So, better you fill up the tank in small quantities as and when your body requires it. You don't have to starve, but you have to optimize eating. The breakfast should be the biggest meal of the day. Reason: Your daily activities will take care of the calories consumed at the breakfast. So your body will be fueled for your daily routine. Remember, it is not worth starving yourself and falling ill. The key is to eat right. And dinners should be kept a bit on the lighter side, as there is no activity for the body after dinner (except for a few insomniacs). If the calories consumed during dinner are not burnt (and they won't be) they will be absorbed as fat. So remember, heavy breakfast, light lunch and lighter dinner. And throw in some snacks in between, from those given later in the article.

First, let us be very clear on what is good and what is bad for the diet plan. For one, excess anything is certainly not good. Excessive eating (or under-eating for that matter) is going to work against you. One can't go off fats. Unfortunately, fats are required for daily bodily processes and body needs to be supplied with those. Same goes for carbs. Overdoing the protein isn't good thing either as protein isn't very easy to digest.

Now that we're clear on that, let us define how much of what is required. Fats should be kept to their minimum requirement. Carbohydrates too should be kept as low as possible. On the other hand, you have to substitute these with protein and fiber. Yes. A good high fiber diet will help the metabolism and will help you feel full without adding any unnecessary calories.

Well, anything that comes in a pack or a can is better kept away. Processed foods generally have a lot more sugar than is required in the diet. Also, if you're looking at cooking, stick to boiled and roasted foods, rather than fried foods. So, pack your meals with tuna, salmon and even chicken. Sushi is supposed to be one of the best diet foods. Also, you can add all those leafy vegetables and fruits which happen to be a good source of fiber and daily vitamins. A high fiber diet plan will also go a long way. But remember, not all fruits may be good for the diet. Among the tried and tested ones, raw apples are really good. You can also substitute the white bread with brown and white flour with whole grain flour. Other foods include oatmeal, whole grains and sprouts. I know it looks like a pretty raw deal, but with a bit of creativity and inventiveness, you can make the best of a bad deal. Club the spinach with roast chicken and brown bread to make a diet sandwich. To spruce up your oatmeal you can add prunes and raisins. Sugar free ice-cream once in a while is not bad either. Almonds make a pretty good mid-meal snack option. And yes, drink a lot of water.

Some things that are best avoided are packaged foods, soda, alcohol and sodium-rich foods. Red meat isn't a good idea either. Watch the cheese and mayonnaise intake as well.

Diet Plan

8 am: Breakfast
1 chicken breast with 2 loaves of whole wheat bread or 1 cup of steamed brown rice and 1 small salad.

11 am: Snack
Turkey sandwich with whole wheat bread (NO cheese or mayo!!).

2 pm: Lunch
8 ounces of top round steak, 2 boiled red potatoes, 1 cup of cottage cheese (make it non-fat)

5 pm: Snack
Egg white omelet, 2 pieces of whole wheat toast

8 pm: Dinner
8 ounces of fish (salmon/tuna), 2 cups of whole wheat pasta, 1 small salad.

Finally, let me just say that, I for one, would never trust anyone who says that you can have a six pack in anywhere less than 4 months, especially if you're starting from scratch (or a bulge!). Frankly, I trust only myself and the work that I put in. This is the method that I know and I feel that the more effort you put into getting the six pack, the more you will cherish it. There is really no substitute for hard work, healthy eating and exercise. Diet pills and other unnatural practices may seduce you, but they will only create a short-term effect and you might end up paying a higher price in the long term.

Relieving Stress and Anxiety

'I am so stressed out.....', 'Nothing is working right for me', 'Is there a God?', 'I believe, there is nothing that can be done for better', 'Anxiety is taking a toll on me' are sentences that are heard every now and then. Probably a clich saga of every person at some time or the other! But what many people are not quite aware of is the fact as to how, stress and anxiety can wreck a peaceful life and can bring in unwelcome health afflictions, making life from bad to worse. And this is not a sudden effect but a gradual one leading to serious health conditions, if not taken seriously. By the time the side effects commence, the person would have little time to realize the dire consequences of stress and anxiety.

Ways to Relieve Stress and Anxiety

Before I divulge some relaxation techniques for stress, let me ask you people, what is stress after all? Well, it is a feeling that is churned out of a cocktail of emotions like disgruntlement, anger, fear and despair. The feeling emerges when the person is forced to face a situation, where his mind refuses to follow a sane thought process. But what good has come by accumulating stress, and then more stress and then more? Gradually, the body succumbs to effects of stress on health and diseases and disorders tend to strike a sound health. It is always said, a sound mind alone can help in sustaining a good health.

Calm down.....
Calm down, is a sentence which can awaken untold wrath in the person who is under extreme stress. But then, how much ever, one tries to react, silence and serenity are the only ways to control rising levels of anxiety. So when you encounter a stressful situation in life, ask yourself these questions.

• Can I undo what has happened?
• What is it that I can do?
• Is my fretting going to do any good?
• What is my next plan of action?

Well, the answers to these questions will help you analyze the problem, with clarity. I have met stressed out people, who in a moment of anxiety think the unthinkable, do the unexpected and suffer the most unwelcome consequences. So is it not better to calm down the mind and formulate a plan B which might help you get out of your mettlesome condition? A stressful situation could be anything, a messy marriage, a relationship breakup, school exams, peer pressure, job stress, pressure to succeed in life, pressure to stabilize your finances and there is no end to this list. Someone has rightly stated, "Mind is a coward which gets scared over every little hurdle that the body comes across. But if for once, you calm down and tell yourself - All is well; it may not offer you an immediate solution, but will surely give you some courage and sagacity to find a solution to your problem". Couldn't have agreed better!

It is not the end of the world yet.....
Stress when followed by anxiety is a deadly combination, which can create a havoc in an otherwise peaceful life. What follows is despair and dreaming about all the possible Pandora boxes that possibly may not happen. In such cases, ask yourself, what is the worst that could possibly happen? And if yes, are you prepared to face it? If no, obviously you need to prepare yourself, to tackle such pesky situations. When people create a ruckus over an issue causing them stress, I can only say one thing, no hell is going to break loose and it is not yet the end of this world! In the most trying times, patience and limited use of speech can help you judge the condition better, the people around you better and will possibly help you with a tangible solution for your problem.

Shower, eat, drink, speak not but think.....
Extreme stress can at times disrupt not only the mental health, but also impact the physical health big time! I have observed people avoiding food just because of stress. And it is all the more infuriating to see a normal lifestyle getting disrupted due to such hormonal surges! When you are attacked by stress, the best thing to do is take a nice shower or probably a warm soak (use Epsom salt in your bath). Water does wonders to a stressed out and painful body. And a soothing soak will help in calming down your jittery nerves. Have some mood enhancing foods like fruits and anything which go light on your stomach and drink lot of water. Water is not only the best detoxifier, but also the best stress reliever. Have a cup of simmering green tea with a pinch of lemon and honey. Green tea, one of the natural cure for stress, has anti depressant properties which can probably substitute your depression medications that you resort to, in such trying times. Then sit and think about the events that have got you into stress. When the mind is calm, free from the clouds of anxiety, the vision to the problem becomes clearer and the solution to the problem comes nearer.

Go, shop! Retail therapy works.....
At times, boredom and failed relationships can cause undue stress in a person. Well, there is no looking back on what has already happened as there is no time machine in the world till date, which will give you a ride into past, only to rectify what happened to what should have happened. In such cases, shopping is one of the kewl ways to relax your mind, in recent times. Go shopping for something for which you have a craze. I can vouch for the fact, that it does lift up your moods when the time is all stressful with no joy. Or should I say, it offers a momentary diversion from the existing mess and offers you a chance to think about the problem with a more composed mindset. And yes, how can I forget to mention about the massage and aromatherapy? They are one of the best techniques to relieve stress and anxiety.

Think Positive..Meditate...
Last but not the least, a clich statement, I agree, but it is the only key that can help you unlock the gateway of stress and let it out. Think positive! Positivity comes alone with positive thoughts! There are times when you feel like talking to people. Speaking out to trustworthy people will lower your stress levels to a great extent. And try to meditate when you are alone. Meditation is often the best therapeutic anxiety cures, which not only helps you in enhancing your immune system but also helps in bringing your mind to peace. Yoga, meditation and breathing exercises are the most natural ways of getting rid of stress and anxiety. They help a great deal in subduing the impulsiveness of a personality and increasing the pro activeness for the same. There are many types of meditation cushions available, which will help you in practicing the right postures in your meditation.

Stress often leads to the following anxiety symptoms that can decay a sound mind and health:

• Body ache and muscle tension
• Excessive sweating
• Insomnia
• Irritability
• Loss of appetite
• Excessive weight loss
• Extreme form of impulsiveness

Besides, people tend to fall into a depression, which is even worse. There are many depression medications available over the counter, but I would suggest, taking shortcuts as these would prove quite perilous in the long run. Try to overcome anxiety naturally by resorting to natural cures for anxiety.

Resort to ways of reducing stress and anxiety naturally as stated above! But remember. stress is not an abnormal condition. Neither is anxiety. Nor is the combination of stress and anxiety! They are normal emotions that come in the package known as life. But what becomes abnormal is the actions that one takes in reaction to this combo. Escaping a situation has never been a solution to any problem. Rather grab the problem by neck and try solving it and you will come to realize that stress and anxiety are not worth the attention you give them! Read motivating books, listen to soothing meditation music (like Deuter's Reiki Hands of light) and engage yourself in passion driven hobbies for reducing stress and anxiety. Try following these relaxation techniques for anxiety and stress and you will be able to accept life with its shades of gray. After all, life was never a bed of roses and I believe, never will be.

Worries "Jam" Versus Berries Jam

Any cook knows that the longer you let a sauce boil, the less liquid it will contain; that's due to evaporation of course, and it is a simple process. This simple principle was used (and it is still used) in making jam in the good old days when our grandmothers prepared that delicious homemade jelly or jam. It doesn't require much knowledge; all you need to do is to put the fruit in a big enough pot and then let them boil stirring constantly. Then you add the sugar or other flavors like cinnamon, lemon etc. You need to boil the fruits until they reach this pasty consistency, and that will happen in a good couple of hours. So, you have to boil them until the juice is evaporated, and there you have it: delicious strawberry, peach, plumb jam or what other fruits you choose to make your jam of.

I only mentioned this recipe to emphasize something else; many times, even without realizing, we want to make jam out of our worries; and we "boil" them and "cook" them any way we can, yet the truth is that making "worries jam" does not work. Worries are not berries! "Cooking" worries will not reduce their volume as it happens with berries! On the contrary, boiling worries will produce a huge amount of "juice", which instead of being evaporated, will continue to rise to newer and higher levels, to the point that if possible, this juice would spill over your pot in an attempt to drawn you!

Oh yes, worries are not like berries. Therefore "boiling" those (over and over in your head) will not lead to something good, on the contrary, worries can paralyze your thinking, making you focus on things that are not necessarily important, yet you see them as such. What's more, people around you will be affected as well.

Have you ever boiled worries? I'm afraid I did, and I am still tempted to do that...oh Lord...I do hope I will learn the lesson this time!
Right, but how can I not boil them when I they stress me?
Here are some efficient ways, approved by God Himself:

1. Don't let worries plants or roots grow in your garden! By that I mean not to keep them close, constantly twisting them over and over in your head. Oh, they are sneaky and their roots might even try to go unnoticed! So don't be surprised that they creep back after you tried to cast them out!

2.Cast them away! But not just anywhere... they might come back if you don't cast them in the right place! For that reason "cast all your anxiety on HIM because HE cares for you." 1 Peter 5:7 This is what the Bible says we should do.

I will let Jesus explain better how this actually works:

"Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more important than food, and the body more important than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Who of you by worrying can add a single hour to his life?

And why do you worry about clothes? See how the lilies of the field grow. They do not labor or spin. Yet I tell you that not even Solomon in all his splendor was dressed like one of these.

If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you, O you of little faith?

So do not worry, saying, 'What shall we eat?' or 'What shall we drink?' or 'What shall we wear?' For the pagans run after all these things, and your heavenly Father knows that you need them. But seek first HIS kingdom and HIS righteousness, and all these things will be given to you as well. Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

"If then you aren't able to do even the least things, why are you anxious about the rest?" Luke 12:26

Are you persecuted for being a Christian? Here is what Jesus says to you "But when they deliver you up, don't be anxious how or what you will say, for it will be given you in that hour what you will say." Matthew 10:19

In conclusion: don't make "worries" jam! It doesn't work, it will choke you! Cast them upon Jesus and rest assured, you are precious!