Miss Fit Consulting, Personal Fitness Training & Nutrition Consultation in Calgary, Alberta

Hang with happy people

Just being near a positive person is enough to make you smile: Having a friend with a sunny disposition living within a mile of you increases the chances of your being happy by 25 percent, according to a study from the University of California, San Diego. Researchers suspect that happiness is contagious; glass-half-full types tend to be nicer to everyone around them, which makes those people pleasant, and so on. Catch the smiley vibe by regularly joining your most cheerful friends for a run.

Unplug

If you’re on your third straight Law & Order episode, turn it off already! After analyzing data that spanned 34 years, University of Maryland researchers reported that people who described themselves as “somewhat happy” watched 10 percent more hours of TV than those who rated themselves “very happy.” The theory: Being glued to your flat screen may temporarily entertain you, but it isn’t particularly satisfying in the long run. Worse, the tube time takes away from more fulfilling activities, such as a yoga class and a picnic with friends.

Capture your winning moments

And keep them where you can see them, like on the fridge or your desk. A snapshot featuring you with a big smile reaching the finish line or hiking a tough mountain trail will improve your mood and trigger goal-oriented thinking, according to a study in the Journal of Consumer Research.

Lose the blues

Here’s some slim-down motivation: A recent study in the journal Obesity found that depressed patients on a weight-loss program not only succeeded in ditching around 8 percent of their weight but also reported significant improvement in their moods. The psychological lift may be due in part to an increase in participants’ self-esteem and body confidence.

Laugh a lot

Who knew that your dad’s dorky jokes served a health purpose? Studies suggest that laughter can reduce blood pressure, decrease stress hormones and increase endorphins. What’s more, there seems to be no difference between real and forced laughter. “I tell clients to giggle when they’re sitting in traffic,” says Ronel Corbin of ESPA International, who runs a laughter therapy program at the One&Only Palmilla resort in Mexico. “It really will make you feel better.”

Give, even just a little

Five dollars truly can buy you happiness. People told to spend that amount on a friend or as a charity donation reported feeling better at the end of the day than those told to use the money for themselves, a study in the journal Science found.

Source:  www.yahoo.com

Most of us had milk every day when we were kids. We poured it over our breakfast cereal and drank a big glass at dinner without a problem.

Not so any more. For many adults who grew up on milk, drinking too much can bring on cramps, bloating, gas, even diarrhea – the symptoms of lactose intolerance.

Most people develop some degree of lactose intolerance as they get older. But that doesn’t have to mean a dairy-free diet. In fact, including milk and other lactose-containing foods in your diet can actually reduce your symptoms.

Lactose intolerance is the inability to digest and absorb lactose, the natural sugar found in milk and milk products. For lactose to be absorbed from the intestine, it first must be split into two smaller sugar units with the help of a digestive enzyme called lactase.

Everyone is born with lactase. But most of the world’s population – with the exception of people of northern European descent – is genetically programmed to stop making large quantities of lactase around the age of 4.

Finish article at:  http://www.theglobeandmail.com/life/health/lactose-intolerant-doesnt-have-to-mean-dairy-free/article1653388/

For many people, kicking back and relaxing means kicking back with a cold one. There are tons of beers to choose from ranging in calories from about 70 to 300. If you go for a Budweiser, Corona, or Stella Artois, a regular 12-ounce bottle contains about 150 calories. If you’re worried about what that beer will do to your waistline, here are some Summery ways to work it off. All calculations are based on a 130-pound woman.

1. Jog for 22 minutes.
2. Swim laps for 19 minutes.
3. Play golf for 28 minutes, just be sure to carry your own clubs and walk the course.
4. Go on a 44-minute canoe ride.
5. Bike for 19 minutes.
6. Go on a hike for 26 minutes.
7. Catch some waves surfing for 51 minutes.
8. Play 22 minutes of tennis.
9. Go for a casual 44-minute walk.
10. Join a volleyball game for 51 minutes.

Source:  www.yahoo.com

Studies have shown that primitive people get much more exposure to an active & healthy lifestyle than we do and hence they have no, or very little, depression. Attempts to study depression in primitive tribes found nothing to study. The same attempts to study depression in the Amish found very little. Changing your lifestyle to be more like those of our primal ancestors can work wonders in battling the blues.

Pick one of these and do it for a week. Add a new one each following week until you’re doing all of them. Keep doing them. They compliment one another. Doing one will help you do another which will help you feel better.

Turn them in to a routine like brushing your teeth, so that they become a part of your daily life. You don’t think about them, you just do them!

Here are the very practical caveman therapies for modern men and women.

1. Get outside. Our caveman friends saw lots of daylight; getting up at sunrise and going to sleep at sunset. Exposure to bright sunlight for 30 minutes a day either through sunlight or a light made for this, helps keep your internal clock set. This circadian rhythm helps to regulate our sleep/wake cycle and insures a good night’s sleep which in turn, helps our physical and mental health. Don’t wear sunglasses though; the exposure must come through your eyes!

2. Aerobic Exercise. Primitive folks had to forage or work in the fields for their food. 30 minutes at least 3 times a week means those ‘runner’s high’ endorphins get released regularly. It’s also a good way to work through and release stress. You don’t have to run a marathon, just get your heart rate up to your target range – around 120 to 160 beats per minute depending on your age and condition. Walking works wonders. Get your doctor’s approval first!

3. Omega-3 fatty acids. 1,000 mg daily. Omega-3’s aid in the brain’s neuron connectivity. Enteric coated capsules help prevent burping the fishy tasting oil but you can also freeze them. Throw in a good multi-vitamin and avoid overly processed foods in favor of complex carbohydrates (whole grains), fish, free range meats, & vegetables and you’re good to go.

4. Sleep. Change your sleep routine so that it’s more conducive to a good night’s rest. Turn your lights down and go to bed at the same time everynight. Turn the t.v. off. Engage in calming, quiet activities like reading, taking a warm bath, etc. Avoid caffeine and alcohol. Don’t work late or do other stressful activities that cause your mind to race. Remember a tired body and quiet mind are the requirements for quality sleep.

5. Socialize. Remember the Amish farmer has his family and community to fall back on for support. There’s no reason you can’t too. Involve yourself with close friends and family. You don’t have to engage in heavy conversations about your plight, just have fun. Keep it simple and go to a movie, visit an art gallery or museum, go to a ball game, grab a cup of coffee or have a meal together. Just be with other people and your feelings of isolation will fade. Do this face to face (not online!) and do it regularly.

6. Watch your thinking! Anti-rumination strategy is vital to breaking out of depression and other emotional ruts. Become aware of those times you dwell on the negatives in your life – both real or imagined – and stop them. It takes work and persistence but if you constantly tell yourself to ’stop it’ when you start to go over and over the negatives, then you are building a positive habit that will change your life for the better. Whether it’s the jerk who cut you off in traffic or something a little closer to home, don’t give yourself the luxury of a negative thought.

Source:  http://zenhabits.net/6-practical-and-powerful-ways-to-overcome-depression/