Making relaxation techniques a part of your life

The best way to start and maintain a relaxation practice is to incorporate it into your daily routine. Between work, family, school, and other commitments, though, it can be tough for many people to find the time. Fortunately, many of the techniques can be practiced while you’re doing other things.

Rhythmic exercise as a mindfulness relaxation technique

Rhythmic exercise—such as running, walking, rowing, or cycling—is most effective at relieving stress when performed with relaxation in mind. As with meditation, mindfulness requires being fully engaged in the present moment, focusing your mind on how your body feels right now. As you exercise, focus on the physicality of your body’s movement and how your breathing complements that movement. If your mind wanders to other thoughts, gently return to focusing on your breathing and movement.

If walking or running, for example, focus on each step—the sensation of your feet touching the ground, the rhythm of your breath while moving, and the feeling of the wind against your face.

Tips for fitting relaxation techniques into your life

• If possible, schedule a set time to practice each day. Set aside one or two periods each day. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.
• Practice relaxation techniques while you’re doing other things. Meditate while commuting to work on a bus or train, or waiting for a dentist appointment. Try deep breathing while you’re doing housework or mowing the lawn. Mindfulness walking can be done while exercising your dog, walking to your car, or climbing the stairs at work instead of using the elevator. Once you’ve learned techniques such as tai chi, you can practice them in your office or in the park at lunchtime.
• If you exercise, improve the relaxation benefits by adopting mindfulness. Instead of zoning out or staring at a TV as you exercise, try focusing your attention on your body. If you’re resistance training, for example, focus on coordinating your breathing with your movements and pay attention to how your body feels as you raise and lower the weights.
• Avoid practicing when you’re sleepy. These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most benefit if you practice when you’re fully awake and alert. Do not practice after eating a heavy meal or while using drugs, tobacco, or alcohol.
• Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.

Link: http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm

Tips Preparación TOEFL

Reading

Para tu preparación en el área de Reading del examen TOEFL, Seeking English te recomienda:

Lee textos en inglés como un buen hábito. Lee revistas, noticias en línea, y también textos de educación. Tienes una amplia variedad de temas como ciencias, historia, tecnología, finanzas, etc. Leer muchos temas, te ayudará a alimentar tu vocabulario.

Practica encontrar la idea principal del texto, qué es lo que se quiere comunicar en esta lectura. Generalmente, puedes encontrarla en el párrafo de introducción, que es el más importante de todo el contenido.

Mientras lees, vas a encontrar palabras que no te sean familiares. Crea una lista de vocabulario, para referencia. Organiza tu lista por temas para un mejor resultado.

Leer sobre temas variados permitirá que crees una lista más nutrida. Un consejo, elabora tarjetas para ayudarte a aprender estas palabras.

En el momento del examen, es probable que te encuentres con alguna palabra que no conozcas. Si praticas leer textos en Inglés, desarrollarás la habilidad de entender el significado de una palabra, por el contexto. Esto lo lograrás con mucha práctica y sin hacer trampa. Saca tus inferencias y luego verifica con el diccionario.

Writing

La sección de Writing del examen TOEFL iBT demanda mucha práctica, Seeking English te sugiere:

Practica tu escritura utilizando un teclado de computadora, ya que para rendir el TOEFL iBT deberás usar este dispositivo. Si no eres muy hábil con el teclado debes practicar para poder desarrollar tu examen sin problemas.

Utiliza un amplio vocabulario y estructuras gramaticales, no temas usar palabras y patrones gramaticales nuevos, ésa es una excelente manera de aprenderlos y de utilizarlos apropiadamente.

En el examen TOEFL iBT se te solicitará escribir un ensayo. Sigue la estructura meticulosamente durante tus prácticas y durante el test real. El ensayo tiene 3 componentes: introducción, cuerpo y conclusión. Cada componente tiene sus aspectos de importancia.

Organiza tu escritura. Antes de empezar tu respuesta escrita, utiliza de 2 a 5 minutos para hacer un resumen de tu ensayo. No te preocupes por el tiempo que está transcurriendo, un buen resumen te ahorrará muchos problemas al momento de escribir. El resumen del ensayo debería incluir las ideas importantes para los párrafos en 2 ó 3 frases importantes por párrafos, así como también ejemplos y detalles que respalden lo aseverado.

Speaking

Speaking es una de las secciones más complicadas para la mayoría de los estudiantes, para que realices una práctica efectiva previa a tu examen, Seeking English te recomienda:

Actualiza tu vocabulario. Elabora una lista de palabras nuevas y dedica tiempo a aprenderlas e inclúyelas en tus conversaciones y en tu escritura. Eso nutrirá tu vocabulario de manera que cuando tengas una conversación en Inglés, no te quedes sin qué decir.

Practica. Habla y no temas a los errores durante tu práctica, solo trata de corregirlos la próxima vez que hables. Pensar en voz alta también es una buena estrategia, dale una voz a tus pensamientos y reprodúcelos en inglés.

Repite en voz alta contenido académico. Toma unos audífonos y repite, así desarrolarás tu fluidez y la correcta entonación que debes emplear durante un diálogo en Inglés.

Estudia las expresiones idiomáticas, en su significado y cuándo se emplean. Usar las expresiones idiomáticas en inglés es signo de fluidez, pero si no lo haces correctamente, tendrás el efecto contrario.

Body Image and Self-Esteem (kidshealth.org)

Does any of this sound familiar? "I'm too tall." "I'm too short." "I'm too skinny." "If only I were shorter/taller/had curly hair/straight hair/a smaller nose/longer legs, I'd be happy."

Are you putting yourself down? If so, you're not alone. As a teen, you're going through lots of changes in your body. And, as your body changes, so does your image of yourself. It's not always easy to like every part of your looks, but when you get stuck on the negatives it can really bring down your self-esteem.

Why Are Self-Esteem and Body Image Important?

Self-esteem is all about how much you feel you are worth — and how much you feel other people value you. Self-esteem is important because feeling good about yourself can affect your mental health and how you behave.

People with high self-esteem know themselves well. They're realistic and find friends that like and appreciate them for who they are. People with high self-esteem usually feel more in control of their lives and know their own strengths and weaknesses.

Body image is how you view your physical self — including whether you feel you are attractive and whether others like your looks. For many people, especially people in their early teens, body image can be closely linked to self-esteem.

What Influences a Person's Self-Esteem?

Puberty and Development

Some people struggle with their self-esteem and body image when they begin puberty because it's a time when the body goes through many changes. These changes, combined with wanting to feel accepted by our friends, means it can be tempting to compare ourselves with others. The trouble with that is, not everyone grows or develops at the same time or in the same way.

Media Images and Other Outside Influences

Our tweens and early teens are a time when we become more aware of celebrities and media images — as well as how other kids look and how we fit in. We might start to compare ourselves with other people or media images ("ideals" that are frequently airbrushed). All of this can affect how we feel about ourselves and our bodies even as we grow into our teens.

Families and School

Family life can sometimes influence our body image. Some parents or coaches might be too focused on looking a certain way or "making weight" for a sports team. Family members might struggle with their own body image or criticize their kids' looks ("why do you wear your hair so long?" or "how come you can't wear pants that fit you?"). This can all influence a person's self-esteem, especially if they're sensitive to others peoples' comments.

People also may experience negative comments and hurtful teasing about the way they look from classmates and peers. Although these often come from ignorance, sometimes they can affect body image and self-esteem.

Healthy Self-Esteem

If you have a positive body image, you probably like and accept yourself the way you are, even if you don't fit some media "ideal." This healthy attitude allows you to explore other aspects of growing up, such as developing good friendships, becoming more independent from your parents, and challenging yourself physically and mentally. Developing these parts of yourself can help boost your self-esteem.

A positive, optimistic attitude can help people develop strong self-esteem. For example, if you make a mistake, you might want to say, "Hey, I'm human" instead of "Wow, I'm such a loser" or not blame others when things don't go as expected.

Knowing what makes you happy and how to meet your goals can help you feel capable, strong, and in control of your life. A positive attitude and a healthy lifestyle (such as exercising and eating right) are a great combination for building good self-esteem.

Tips for Improving Body Image

Some people think they need to change how they look to feel good about themselves. But all you need to do is change the way you see your body and how you think about yourself. Here are some tips on doing that:

Recognize that your body is your own, no matter what shape or size it comes in. Try to focus on how strong and healthy your body is and the things it can do, not what's wrong with it or what you feel you want to change about it. If you're worried about your weight or size, check with your doctor to verify that things are OK. But it's no one's business but your own what your body is like — ultimately, you have to be happy with yourself.

Identify which aspects of your appearance you can realistically change and which you can't. Humans, by definition, are imperfect. It's what makes each of us unique and original! Everyone (even the most perfect-seeming celeb) has things that they can't change and need to accept — like their height, for example, or their shoe size. Remind yourself that "real people aren't perfect and perfect people aren't real (they're usually airbrushed!)".

If there are things about yourself that you want to change and can, do this by making goals for yourself. For example, if you want to get fit, make a plan to exercise every day and eat healthy. Then keep track of your progress until you reach your goal. Meeting a challenge you set for yourself is a great way to boost self-esteem!

When you hear negative comments coming from within, tell yourself to stop. Appreciate that each person is more than just how he or she looks on any given day. We're complex and constantly changing. Try to focus on what's unique and interesting about yourself.

Try building your self-esteem by giving yourself three compliments every day. While you're at it, every evening list three things in your day that really gave you pleasure. It can be anything from the way the sun felt on your face, the sound of your favorite band, or the way someone laughed at your jokes. By focusing on the good things you do and the positive aspects of your life, you can change how you feel about yourself.

Some people with physical disabilities or differences may feel they are not seen for their true selves because of their bodies and what they can and can't do. Other people may have such serious body image issues that they need a bit more help. Working with a counselor or therapist can help some people gain perspective and learn to focus on their individual strengths as well as develop healthier thinking.

Where Can I Go if I Need Help?

Sometimes low self-esteem and body image problems are too much to handle alone. A few teens may become depressed, and lose interest in activities or friends. Some go on to develop eating or body image disorders, and can become depressed or use alcohol or drugs to escape feelings of low worth.

If you're feeling this way, it can help to talk to a parent, coach, religious leader, guidance counselor, therapist, or friend. A trusted adult — someone who supports you and doesn't bring you down — can help you put your body image in perspective and give you positive feedback about your body, your skills, and your abilities.

If you can't turn to anyone you know, call a teen crisis hotline (an online search can give you the information for national and local hotlines). The most important thing is to get help if you feel like your body image and self-esteem are affecting your life.

Reviewed by: Michelle J. New, PhD
Date reviewed: March 2012

Source:  http://kidshealth.org/teen/food_fitness/wellbeing/body_image.html#

What Does Your Body Language Say About You? How To Read Signs and Recognize Gestures

As we all know, communication is essential in society. Advancements in technology have transformed the way that we correspond with others in the modern world. We live in an era when launching apps, using an online QR code generator for immediate information, following turn-by-turn map navigation on our phones, and microblogging with tweets and instant photos have become the norm. Because of the constant buzz in our technological world, it's easy to forget how important communicating face-to-face is. When conversing old-school style, it's not only speech we verbalize that matters, but what our nonverbal gestures articulate as well.

Body language is truly a language of its own. We all have quirks and habits that are uniquely our own. What does your body language say about you? And what can you learn about others by becoming aware of what some of the signs mean?

I thought it would be fun to list some of the well-known signs that body language experts study and recognize. It is said that when talking to a person the information that we receive can be broken down as:

• 10% from what the person actually says
• 40% from the tone and speed of voice
• 50% is from their body language.

• Lowering one's head can signal a lack of confidence. If someone lowers their head when complimented, they may be shy or timid

•  Touching or tugging at one's ear can indicate indecisiveness

• Sincere smiles encompass the whole face (noticeable in the eyes)

• A false smile usually only engages the lips

• Tilting one's head can symbolize interest in something or someone

• Overly tilted heads can be a sign of sympathy

• Closing of eyes or pinching at the bridge of one's nose is often done when making a negative evaluation

• When a listener nods, this is usually a positive message and relays that they are interested and paying attention

• However, excessive nodding can imply that the listener has lost interest but doesn't want to be rude

• Touching/rubbing one's nose may indicate doubtfulness or rejection of an idea

• Sticking out one's chin toward another may show defiance

• Resting a hand on one's cheek is often done if they are thinking or pondering; and stroking the chin can mean the person is trying to make a decision

• Pushing back one's shoulders can demonstrate power and courage

• Open arms means one is comfortable with being approached and willing to talk/communicate

• Folded arms show that there is a sort of barricade between them and other people (or their surroundings) and indicate dissatisfaction

• Resting one's arms behind their neck shows that they are open to what is being discussed and interested in listening more

• Pointing one's finger can be construed as aggression or assertiveness

• Touching the front of the neck can show that someone is interested and concerned about what another is saying

• Hand movements that are upward & outward signify positive and open messages

• Palms that are faced outwards towards another indicate one's wish to stop and not approach

• If one's fingers are interlaced or if the finger tips are pressed together, it usually shows that a person is thinking and evaluating

• If offering ideas to other people, many times the sides of one's palms are close together, with fingers extended

• Putting your hands on your hips can show eagerness and readiness (also, at times, aggression)

• Hips pushed forward, while leaning back can show that one feels powerful (also can be a suggestive gesture)

• A wide stance - where one's feet are positioned far apart - signifies more power and dominance

• When one sits with legs open and part, they might feel secure in their surroundings

• Crossed legs can mean several things: relaxed/comfortable, or defensive - depending on how tense the leg muscles are

• When you cross your legs towards another person, you are showing more interest in them than when they are crossed away in the other direction

• A confident and powerful position is the "Figure of Four Cross" when one's ankle is atop the other leg's knee and the top leg is pointed sideways

• Bouncing your foot if your legs are crossed can show that you are bored or losing patience

• The lowering of the eyes can convey fear, guilt or submission

• Lowered eyebrows and squinted eyes illustrate an attempt at understanding what is being said or going on

• A lack of confidence or apprehensiveness can be displayed when you don't look another person in the eyes

• One tends to blink more often if nervous or trying to evaluate someone else

• If you look directly into another person's eyes you are displaying self-assurance

• Wide eyes show more of an interest in a subject or person

• If you are irritated with a comment made by another during a conversation, a common movement is to take a quick glance sideways

• Staring at someone can be an aggressive gesture or suggest that the one staring feels dominant

• Recalling a memory is usually done by looking up and to the right

• Looking directly upwards can indicate that one is thinking

• Eye contact is normally broken if someone feels insulted by another 

Source:  http://www.jinxiboo.com/blog/2009/12/15/what-does-your-body-language-say-about-you-how-to-read-signs.html

Algunos Conceptos Sobre El Pensamiento Crítico

   

Claridad

¿Podría ampliar sobre ese asunto?

¿Podría darme un ejemplo?

¿Podría ilustrar lo que quiere decir?

Exactitud

¿Es posible verificar eso?

¿Es posible saber con certeza si eso es cierto?

¿Cómo se puede probar?

Precisión

¿Puede ser más específico?

¿Puede ofrecer más detalles?

¿Puede precisar más?

Relevancia

¿Qué relación tiene con el problema?

¿Cómo afecta eso al problema?

¿Cómo nos ayuda con el asunto?

Profundidad

¿Qué hace de esto un problema particularmente difícil?

¿Cuáles son algunas de las dificultades de esta pregunta?

¿A qué complicaciones habría que enfrentarse?

Amplitud

¿Habría que examinar esto desde otra perspectiva?

¿Habría que considerar otro punto de vista?

¿Habría que estudiar esto de otra forma?

Lógica

¿Tiene esto sentido?

¿Existe una relación entre el primer y el último párrafo?

Eso que dice,¿se desprende de la evidencia?

Importancia

¿Es este el problema más importante que hay que considerar?

¿Es esta la idea central en la que hay que enfocarse?

¿Cuál de estos datos es el más importante?

Justicia

¿Tengo un interés personal en este asunto?

¿Represento los puntos de vista de otros justamente?

Fuente: Una Mini-Guía Para el Pensamiento Crítico. Conceptos Y Herramientas. Richard Paul, Linda Elder.

Sleep Tips and Advice (BBC)

Do you like to have a weekend lie-in or a nightcap before going to bed? These habits could actually be harming your sleep.

Relax your mind

• Simple breathing exercises can help. Breathe, using your abdomen not your chest, through your nose for three seconds, then breathe out for three seconds. Pause for three seconds before breathing in again. Practise this for ten minutes at night (five minutes is better than nothing).
• Some people find that lavender oil, valerian or other herbs help them to sleep.
• If you still have problems, you could try massage, aromatherapy, or even acupuncture.
• If you still find yourself tossing and turning, abandon the bedroom and find something enjoyable and absorbing to do. Jigsaws are perfect. Don't go back to bed until you begin to feel sleepy.

Exercise regularly

• Regular exercise is a great way to improve your sleep. Just be careful not to do it close to bed time as exercise produces stimulants that stop the brain from relaxing quickly.
• This being the case, exercising in the morning is an excellent way to wake up the body. Going for a run or doing some aerobics releases stimulants into the body, which perks you up.
• If you are injured or disabled, you can still benefit from exercise. Check out disability exercise tips.

Create a calm bedroom environment

• Your bedroom should be for sleep only. Avoid turning it into an entertainment centre with televisions, computers and stereos.
• Two thirds of British children have a computer, games machine or TV in their bedroom and could be losing out on sleep as a result.

Avoid alcohol

• It's fine to have a nightcap, but too much alcohol can make you restless. Alcohol is also a diuretic, which means it encourages you to urinate (never welcomed during the night).
• Drinking is also more likely to lead to snoring, which can restrict airflow into the lungs. This reduces oxygen in your blood which disturbs your sleep and contributes to your hangover.

Avoid caffeine

• Caffeine is a stimulant which can stay in your system for many hours. So avoid sources of caffeine such as coffee, chocolate, cola drinks and non-herbal teas.

Watch what you eat

• Eating a large heavy meal too close to bedtime will interfere with your sleep.
• Spicy or fatty foods may cause heartburn, which leads to difficulty in falling asleep and discomfort throughout the night.
• Foods containing tyramine (bacon, cheese, ham, aubergines, pepperoni, raspberries avocado, nuts, soy sauce, red wine) might keep you awake at night. Tyramine causes the release of norepinephrine, a brain stimulant.
• If you get the munchies close to bedtime, eat something that triggers the hormone serotonin, which makes you sleepy. Carbohydrates such as bread or cereal will do the trick.

Set a regular bedtime and wake up time

• Create a habit of going to bed and waking up at the same time each day, even on weekends. This helps anchor your body clock to these times. Resisting the urge for a lie-in can pay dividends in alertness.
• If you feel you haven't slept well, resist the urge to sleep in longer than normal; getting up on schedule keeps your body in its normal wake-up routine.
• Remember, even after only four hours, the brain has gained many of the important benefits of sleep.

It's only natural

• Most of us have a natural dip in alertness between 2 - 4pm.
• A 15 minute nap when you're tired can be a very effective way of staying alert throughout the day. Avoid napping for longer than 20 minutes, after which you will enter deep sleep and feel even worse when you wake up.

See a doctor if your problem continues

• If you have trouble falling asleep night after night, or if you always feel tired the next day, you might have a sleep disorder. It is advisable to seek more advice from your doctor. Most sleep disorders can be treated effectively.

Source:  http://www.bbc.co.uk/science/humanbody/sleep/articles/advicetips.shtml

5 Ways To Achieve Big Goals

All of us have dreams we’d love to make reality, and stretch goals that we’d love to accomplish. I have a friend who wants to learn how to play piano, proficiently, at the age of 55. Another is just dying to find some time off a grueling schedule to backpack China for a month. These dreams and goals are of course challenging exactly because they are stretches. Our life’s routine, and more tricky, our habits, tend to get in the way of actually achieving them.

Here are five things you can do to actually increase the likelihood of reaching your dreams and stretch goals.

1. Collect, Collect, Collect

You should have a central place where you track and manage those goals you have that are not for today. This can be in a notepad, in an Evernote notebook, or in a project in your ToDo list manager. Are you seeking to enrich yourself and find stretch goals? Look at popular websites like StumbleUpon, Pick the Brain, Guy Finley, Lifehacker, and our own TaskCurrent. When you come across something that inspires you–a goal or dream you wish to implement–make sure to write it down.

2. Out of Sight is Unfortunately Out of Mind

For your dreams and goals to be taken seriously, you must schedule a monthly review of your list. Try and keep the items on your list organized by how badly you really want to do them. Each month weigh the goals. Consider them. You will probably find that many of them are not actually top priority. Those that consistently float to the top of your list are the keepers, and it’s those we want to focus on turning into a reality. Over time, toss the dregs, and start highlighting the cream that’s floating on the top.

3. Make an Actual Plan

After a few months of keeping and reviewing your dream and stretch goal list, sit down with your calendar (and significant other if relevant) and start cobbling together an actual plan. If your dream is travel, set aside a piggy bank for some extra savings, and book time in a year. If you have a stretch goal–i.e., waking up and writing three mornings a week–start thinking about what it will take to actually achieve that goal. Importantly though, pick only one or two items to work on at a time.

4. Automate

To accomplish one of your dreams or stretch goals you’re going to need some help. Once you’ve decided on the item you want to pursue, and sketched a basic plan, use a reminder service like Remember the Milk, or even Google Calendar to keep it front and present. Remmeber, out of sight is out of mind. For fun, you can set a Monkey on Your Back [http://monkeyon.com/], which will nudge you until you do it.

5. Get Even More Help

Sometimes you need outside pressure to achieve a goal. Research shows that phone calls from real people are very powerful motivators. Therefore, ask a friend or family member to work with you to actually deliver on your goals. Moreover, ask them to be tough with you – reminding you regularly and pushing you to deliver on the commitments you’ve made to yourself. If you like, ask them if you can put a monkey on their back to help them remember. Most importantly, don’t get annoyed if they’re reminding you to do something that’s hard. That’s what you want!

You can accomplish dreams and stretch goals, but it’s not easy. Remember though, if you will it, it is no dream, and if you do it, then it will happen! The discipline above will help position you to be more successful in pursuing dreams and stretch goals. Let me know how it goes so that I can send a big congratulations to anyone who uses this to make a dream come true.

Source: http://www.pickthebrain.com/blog/5-ways-to-achieve-big-goals/

Aharon Horwitz is the co-Founder of TaskCurrent [http://www.taskcurrent.com], an iPhone/iPad application [http://itunes.apple.com/us/app/taskcurrent/id501131814?ls=1&mt=8] aimed at helping you discover and implmenet actions worth doing from across the web.

Want to feel great every single week? NOW YOU CAN!

11 formas naturales de aumentar la Testosterona

La hormona testosterona es la responsable del aumento de masa muscular durante el ejercicio. No hace falta decir que los anabolizantes u hormonas sintéticas no son una opción para conseguir una musculatura "de poster". Si quieres lucir un cuerpo diez, te proponemos soluciones naturales para conseguir aumentar los niveles de testosterona sin poner en peligro tu salud.

1. La edad, el estrés, el entrenamiento intensivo, el abuso de drogas y algunas enfermedades disminuyen los niveles de la hormona testosterona y provocan una pérdida de fuerza y masa muscular.

2. Te proponemos soluciones naturales para conseguir aumentar los niveles de testosterona sin poner en peligro tu salud.

3. Equilibra tu ración de proteínas. Las proteínas contienen los aminoácidos que construyen el músculo. Las dietas ricas en proteínas estimulan la síntesis de la hormona anabólica (glucacón) liberando cantidades moderadas de hormona testosterona.

4. Elige fruta y vegetales como carbohidratos. Evita el exceso de carbohidratos  complejos típicos como los cereales, patatas y pasta porque provocan la liberación de insulina y cortisol, dos hormonas catabólicas (destructoras del músculo) que disminuyen la producción de testosterona y la formación de masa muscular.

5. Apúntate a la grasa  sana. La testosterona se fabrica a partir del colesterol por lo que las dietas bajas en grasa inhiben la producción de testosterona. Para evitar los inconvenientes de la grasa animal escoge alimentos con ácidos grasos omega-3 como los pescados de agua fría (atún, caballa, arenque, sardinas, salmón, etc.)

6. Controla tu tiempo. Los estudios científicos han demostrado que el ejercicio eleva los niveles de testosterona, siempre que se practique entre 45 a 60 minutos al día. Después de una hora empieza a aumentar el nivel de cortisol y disminuye la testosterona, provocando el catabolismo muscular.

7. Realiza entre 5 y 7 comidas al día. Las comidas pequeñas frecuentes ayudan a normalizar los niveles de cortisol y permiten mantener el estado anabólico constante para evitar la pérdida de la masa muscular que has conseguido.

8. Relájate y evita el estrés emocional. Cuando te agobian los problemas se pone en marcha un sistema de alarma en respuesta al estrés y aparecen hormonas catabólicas como la adrenalina y el cortisol para proteger el cuerpo y mantener el sistema de alerta. El estrés provoca una disminución drástica de los niveles de testosterona para ahorrar la energía que se gasta en funciones sexuales y de formación muscular.

9. Aumenta la dosis de zinc. El zinc es el mineral más importante para la producción de testosterona, cuando disminuye su ingesta se observa una disminución de entre el 65 y el 90% del nivel de testosterona. Para ayudar a mantener los niveles óptimos de testosterona debes ingerir una dosis de 15 a 25 mg diarios de zinc.

10. Controla la vitamina C. Se ha observado que los niveles bajos de vitamina C aumentan la enzima aromatasa encargada de convertir la testosterona en estrógenos. Además, ingerir 3 g de vitamina C antes del ejercicio, disminuye los niveles de cortisol después del esfuerzo.

11. Hemos descubierto que beber mucha agua es muy importante para nuestro bienestar general. Recuerda que nacemos con un 70% de agua en nuestro cuerpo. Se recomienda beber entre 1,5 y 2 litros diarios.

Fuente: Sport Life

Fuente: http://www.foroartesmarciales.com/f31/11-formas-naturales-de-aumentar-testosterona-393/#ixzz1w3ut7Hjq
http://www.foroartesmarciales.com

Comida rápida: consejos para no sumar muchas calorías (vidaysalud.com)

Cada vez más personas quieren cambiar su forma de alimentarse con el fin de perder peso y estar más sanas. Sin embargo, la comida rápida aparece en nuestra vida, muchas veces, como la única alternativa que hay, ya sea debido al tiempo o por el lugar en el que estamos a la hora de comer. Si tienes que ir a un restaurante de comida rápida, no necesariamente tienes que comer mal. Aquí te cuento qué puedes hacer para evitar que una comida rápida sea una explosión de calorías que saboteen tu plan de comer de forma saludable.

 

Si te prometiste comer bien y abandonar las frituras y las comidas rápidas, haz dado un gran paso para bajar de peso y estar saludable. Sin embargo, en ocasiones, nuestros esfuerzos por comer siempre de forma balanceada y sana se ven comprometidos si estamos en algún lugar en donde la única opción es la comida rápida. Tal vez estés en un centro comercial o de viaje con tu familia y no encuentras nada más que cadenas de comida rápida cuando es hora de comer.

Pero encontrarte en un restaurante de comida rápida no significa que no tienes opciones y que tienes que consumir muchas calorías. Afortunadamente, existen formas de comer ahí sin excederte. Toma nota de estos consejos que de seguro no sabotearán tu dieta:

• Algunos restaurantes de comida rápida publican el contenido nutricional de sus alimentos en su sitio de Internet (sitio Web) o en el mismo restaurante. Así que allí podrás ver cuántas calorías tiene cada platillo y podrás elegir la mejor opción
• Es común que los restaurantes de comida rápida ahora ofrezcan un menú con menos calorías.
• Si no encuentras estas opciones, entonces opta por las porciones pequeñas. Pedir un sándwich (emparedado) pequeño es mejor que una hamburguesa de tres pisos que puede tener hasta 1,000 calorías. Incluso las opciones del menú infantil son ideales para no excederte en calorías.
• Si te ofrecen agrandar las papas o los anillos de cebolla, no aceptes aunque la tentación sea grande. Mejor aún: elige un plato para acompañar que sea saludable como por ejemplo, una ensalada pequeña, papas al horno, trocitos de manzana, o de maíz.
• Aprende qué significan palabras como “crujiente” y “cremoso”. Estas se refieren a métodos de preparación que involucran mucha mantequilla, queso y crema. Las palabras que debes elegir son “al horno”, “hervido” y “a la parrilla”.
• Elige siempre una ensalada para acompañar o simplemente, para que sea tu plato fuerte. Puedes agregarle pollo a la parrilla o camarones. Recuerda pedir el aderezo en un recipiente aparte y no agregar queso ni pedacitos de tocino  pues suman calorías que quieres evitar.
• Comparte: aprovecha los tamaños agrandados de las comidas para compartirla con alguien.
• Pregunta si hay una porción más pequeña de lo que ordenaste o simplemente guarda la mitad para el día siguiente.
• Ten cuidado con las bebidas: las sodas grandes contienen un promedio de 300 calorías. Así que mejor refréscate con agua mineral o con gas, té que no contenga azúcar o soda (refresco) de dieta. Las malteadas ni las contemples: una de tamaño grande puede llegar a tener 800 calorías.
• Pide siempre opciones más saludables: mayonesa baja en grasa, pan integral o queso bajo en grasa.

Fuente: http://www.vidaysalud.com/daily/dieta-y-nutricion/comida-rapida-consejos-para-no-sumar-muchas-calorias/?mqsc=E3165551

Con estos consejos y teniendo siempre en cuenta el tamaño de las porciones, puedes salir de un restaurante de comida rápida sin sentirte culpable. La clave es saber elegir y buscar otras opciones más sanas para tu menú.

Así que no hay excusa: incluso en los lugares de comida rápida puedes ganarle la batalla a las calorías.

Pareja: 11 consejos para que ellos tengan una mejor vida sexual en 2011

El 2010 ya se acaba y nadie sabe con certeza lo que los próximos meses traerán. Sin embargo, algo está claro: todos esperan disfrutar al máximo de su vida sexual, sobre todo los hombres para quienes la ansiedad y el estrés son unos verdaderos asesinos de la libido.

Con ese objetivo en mente, Ian Kerner, consejero sexual, autor de numerosas publicaciones y colaborador de "The New York Times", entrega en foxnews.com 11 recomendaciones para poner en práctica lo antes posible. Si quiere seguirlas, aquí están:

1.- Sexo por lo menos una vez a la semana: "Suena obvio, y es más fácil decirlo que hacerlo", afirma Kerner y recurre a las estadísticas: más de 40 millones de estadounidenses están atrapados en matrimonios sin sexo. Pero sí hay una salida. "El sexo es como el ejercicio. Cuando dejamos de hacerlo, es fácil quedar atrapados en una depresión, pero una vez que regresamos a las pistas, recordamos cuánto lo extrañamos. Mi sugerencia: pruébalo, te gustará. Es fácil olvidar cuán divertido puede ser el sexo y sólo teniéndolo una vez a la semana, volverás a tu ritmo regular", asegura el consejero sexual.

2.- Colabora en las tareas de la casa: Según diversos estudios, las esposas son más felices cuando sus maridos ayudan en el hogar, mientras que ellos ven los beneficios de esto en la cama. Ian Kerner alienta a los hombres a poner en práctica esta sugerencia y así tener más poder.

3.- Abrazos de 20 segundos: El consejero sexual plantea que sólo basta ese tiempo para que la hormona oxitocina recorra el cuerpo de la mujer y facilite el sentido de la conexión. Los hombres, en tanto, necesitan tres veces más para alcanzar niveles similares. Por esta razón, Kerner recomienda a los hombres abrazar a sus parejas durante un minuto todos los días.

4.- Tiempo fuera al porno: Ian Kerner afirma que una delgada línea separa el placer del problema, especialmente con lo fácil que es hoy acceder a la pornografía a través de Internet. Algunos expertos -dice el consejero- estiman que los hombres se están masturbando entre un 50 y un 500% más de lo normal. "Si se masturba con frecuencia terminará teniendo menos sexo, dejando de lado el romance, el jugueteo y la conexión con su pareja", advierte.

5.- Con el optimismo por delante: Los estudios muestran -dice el consejero- que la diferencia entre las relaciones exitosas y las que no lo son, es que las primeras tienen una mayor proporción de interacciones positivas que negativas. "Se cree que la proporción debería ser de 5 a 1 -cinco interacciones positivas por una negativa-. Obviamente no podemos ir por ahí contando nuestras interacciones, pero podemos intuir si estamos más inclinados hacia un lado u otro", sostiene Kerner. Su consejo: "Para tener una buena vida sexual, tiene que tener el tipo de relación que la apoya, así que trabaje en lo que está ocurriendo fuera del dormitorio".

6.- Destine al menos 21 minutos al jugueteo: Es un hecho que los hombres alcanzan el orgasmo más fácilmente que las mujeres. Sin embargo, estudios han concluido que de las mujeres cuyas parejas han dedicado 21 minutos o más al jugueteo previo al acto sexual propiamente tal, sólo el 7,7% no ha logrado llegar al clímax. "Es un cambio de proporciones enormes (...) todo por un asunto de minutos", enfatiza el consejero.

7.- Mantener la frescura: Después de haber tenido sexo con la misma persona al menos 1.000 veces, es fácil caer en la rutina. Cuando esto ocurre, Kerner sugiere introducir nuevas rutas y caminos al placer.

8.- Permanecer sano: La salud sexual de una persona está íntimamente conectada con su salud general. Dietas, estrés, nutrición, ejercicios y medicación, todos juegan un papel importante en el deseo sexual. "Si usted o su pareja no se están preocupando por su salud, su vida sexual rápidamente se irá por el desagüe. Aliméntese por su corazón y por su libido. No coma sólo para vivir, coma para amar", es el consejo de Kerner.

9.- Compartir una fantasía o dos: Al contrario de lo que planteaba Sigmund Freud, estudios muestran que las personas que fantasean son sexualmente más satisfechas, sexualmente más sensibles y más aventureras en el ámbito del sexo. "No está mal", sostiene el consejero.

10.- Las mujeres primero: Cuando se trata de satisfacer a una mujer, una caballerosidad un poco anticuada no está demás. "Si piensa que la importancia de esa cortesía está sobreexagerada, ponga atención a Lorena Bobbit quien, cuando fue interrogada por la policía sobre la razón por la cual le cortó el pene a su marido, ella respondió: 'Él siempre tiene orgasmos y no me espera para tener un orgasmo. Es egoísta'", recuerda Ian Kerner. Así, recomienda a los hombres tomar el camino de un verdadero caballero y posponer su placer.

11.- Desconectarse: "¿Cuál es el objetivo de seguir todas estas recomendaciones si no se hace el tiempo para tener sexo?", se pregunta Kerner. La vida profesional y los hijos llenan días y noches, a lo que se suma el hecho de que últimamente las parejas prefieren prestar más atención a sus respectivos computadores portátiles. "Así, en 2011 apague la tecnología, sintonícese... y, con suerte, conéctese", concluye el consejero sexual.

7 Powerful Relaxation Techniques (pickthebrain.com)

The stress of modern life can make real relaxation an elusive dream. Yet there is no reason life has to be filled with anxiety and stress. If you take some time to learn the art of relaxation, you can easily rediscover the enjoyment in life. The secret of relaxation is a controlled state of mind. For example, you could spend a whole hour in a health spa; but, if you spend the whole time worrying about what will happen tomorrow, how can you relax?

Relaxation Techniques

1. Now is the only Time that is important – How often do we find ourselves worrying about the future? Anxiety about the future takes up a significant portion of our thoughts. But, to be honest, worrying about the future doesn’t help in any way. If you always live in the past or future you will never be able to relax. To be in a state of relaxation means living only in the present moment.

2. Your environment Matters – Where you spend time has a subtle influence over your state of mind. Consciously we may not be always aware of this; however, you will notice that in some rooms it’s easier to relax and be at peace. Look at your room; if you see piles of clutter these will act as constant reminders of things you need to do.

These constant subconscious reminders are a heavy weight on the mind. If you tidy up the room and create a pleasant environment, it will make a big difference to your state of mind and enable you to relax. Don’t be reluctant to spend a bit of money on things like air-freshners and flowers. Spend time tidying up your living/work environment. Its essential to relaxation and will also make you more productive.

3. Meditation – During meditation we actively make time to silence the mind and bring to the fore a real feeling of relaxation. Meditation helps because we learn to control the relentless flow of thoughts. During meditation, the aim is to keep the mind still; this brings clarity and inner peace. This is the best type of relaxation because we become free from the relentless worries and anxieties of our own making. Find time to meditate for 10 or 15 minutes each day; through meditation we can easily detach ourselves from the pressures of the world.

4. Productivity not Procrastination – Relaxation doesn’t have to mean spending all day on a beach doing nothing. We need to learn how to relax, even in the midst of our daily activities. Prioritise the things that you need to do. If you do things systematically, one at a time, you will feel less stressed and get things done quickly. It’s when we try to do several things at once that we put ourselves under great pressure — this struggle which makes relaxation impossible. Don’t make life hard for yourself. Do one thing at a time and enjoy doing it. When you’ve completed your necessary work, then you have the reward of pleasing yourself without a guilty conscience.

5. Do Not Depend on the Opinions of Others – How much do you depend on the opinion of others? When we worry what people may think or say, we place a burden on our mind. Subconsciously we work towards trying to please others. However, when we have this state of mind it becomes impossible to relax. No matter what we do or say, there will always be someone who manages to criticise or find fault. Therefore, we should develop an attitude of detachment to both praise and criticism.

This doesn’t mean we’re indifferent to the views of others; it just means we won’t allow ourselves to lose our inner peace because of their opinions. This piece of advice isn’t easy to implement but over time we can gradually give less importance to the views of others. Relaxation can only occur if we aren’t constantly thinking about what others are saying and doing.

6. Time to Yourself – Don’t allow yourself to always be at the beck and call of work and other people — make time for yourself. If you are harassed by constant email and phone enquiries, take evasive action. Only take calls and answer emails at certain times of the day. It’s unlikely that your availability, 24 hours a day, is indispensable. When we allow pressures to build up, relaxation becomes very difficult. But, if you really try hard, you should be able to reduce the demands placed on your time and energy.

7. A change is as good as a rest – Life should not be a constantly repeating soap opera. If you find yourself stuck in the same routine, do something completely different. For example, if you spend all your evenings watching rubbish on TV or surfing the internet, you will not get a feeling of real relaxation. Go for a walk or do some sporting activity. The change of scene and activity will help you relax and get away from the monotony and frustration of daily activity.

Relaxation is as simple as gentle Breathing

If you feel stressed take a few moments out. Just watch and be aware of your breathing. Breathe naturally and gently; this will have a very powerful, calming influence on your mind. When you breathe in, feel that you are breathing in inner peace. When you breathe out, feel you are exhaling all your anxieties and worries. Relaxation can be this simple – it doesn’t have to be complicated at all.

Tejvan Pettinger is a member of the Sri Chinmoy Meditation Centre. He lives in Oxford where he works as a teacher. He also offers mediation classes as a community service and updates a blog at Sri Chinmoy Inspiration a collection of articles on meditation and self improvement.

Source:  http://www.pickthebrain.com/blog/relaxation-technique/

Aprende cómo manejar las emociones en el trabajo (emol.com)

Tips para evitar que tus compañeros te miren de reojo cuando lloras, tienes rabia, miedo o ansiedad.

Llorar desconsoladamente o tener una repentina explosión de rabia en el lugar de trabajo, nunca ha sido muy bien visto. De hecho, es frecuente que se piense que actitudes como ésas son poco profesionales y vergonzosas. Pero, ¿es posible manejarlas?

Anne Kreamer intentó responder a esa pregunta tras vivir una experiencia poco grata cuando era vicepresidenta de Nickelodeon. Después de cerrar exitosamente un acuerdo de US$ 25 millones con Sony, la ejecutiva recibió una inesperada llamada de Summer Redstone, presidente y dueño mayoritario de Viacom, la compañía matriz del canal infantil. Obviamente pensó que su jefe iba a felicitarla, pero en lugar de ello le gritó por teléfono durante 90 segundos. Al colgar, Kreamer rompió en llanto.

"(La mía) fue una respuesta completamente natural a las circunstancias. Sabía que el señor Redstone había tenido un comportamiento inadecuado", cuenta en su libro "It's Always Personal", en el que habla sobre las emociones en la oficina. El texto fue el resultado de dos años de investigaciones, durante los cuales recorrió su país (Estados Unidos) para hablar con docenas de científicos y otros expertos, y más de 200 ciudadanos comunes y corrientes acerca de sus sentimientos en el trabajo. E hizo varios hallazgos inesperados.

"Descubrí tres cosas que son fascinantes", dijo la autora en una entrevista. "La primera es que el 88% de los americanos sienten que expresar más emociones en el trabajo sería algo bueno. En segundo lugar, que las personas que dijeron llorar en el trabajo no necesariamente eran infelices y llorar sencillamente era algo que hacían de vez en cuando. Y, finalmente, personas de todos los niveles de gestión -desde los más altos hasta los más bajos cargos- dijeron que han llorado en el trabajo. Así que llorar no es un obstáculo para el éxito", señaló.

El estudio de Kreamer sugiere que las mujeres lloran mucho más que los hombres. "Un 41% de las encuestadas dijo que habían llorado en el trabajo, en contraste con un 9% de los hombres. Quizás los hombres estaban mintiendo, pero otras evidencias sugieren que es biológico. Las mujeres fabrican más prolactina, la hormona que se cree nos hace llorar, y cuando nosotras lloramos producimos un mayor volumen de lágrimas", explicó.

En su libro, que fue publicado en 2011, la mujer también afirma que en la oficina es posible clasificar a los trabajadores en cuatro tipos de acuerdo a su personalidad. Así, están los ultrasensibles, "que hablan más de lo que escuchan, llevan sus emociones a flor de piel y son más tolerantes de ellas en otros, y son más ansiosos", describe Kreamer. En el otro extremo están los creyentes, que "escuchan más que lo que hablan, encuentran un real significado en trabajar para organizaciones y se consideran a sí mismos felices".

También es posible encontrar a los aceptadores, quienes esconden sus emociones y se orientan a los detalles. Y, finalmente, están aquellos que solucionan los problemas, quienes generalmente tienen cargos de liderazgo, tienden a sentirse en control y trabajan bien bajo presión. "Pero ellos pueden ser rígidos y piensan que tienen la respuesta correcta", añade la autora.

Kreamer llegó a esta clasificación después de encuestar a 818 mujeres y 421 hombres trabajadores en todo Estados Unidos. La encuesta está disponible en su sitio web y puedes contestarla (está en inglés) para saber en qué grupo encajas.

La autora destaca que cada grupo incluye a personas exitosas, ninguna categoría es desproporcionadamente masculina o femenina, los niveles de ingreso son similares entre los grupos y ser miembro de una categoría u otra no necesariamente predice el éxito en el trabajo o la felicidad. "En el mundo real hay flujos y las personas reales son individuos, con personalidades y situaciones de trabajo complicadas. Sin embargo, los resultados que obtengas pueden ayudarte a descubrir qué tipo de circunstancias o personas son más desafiantes para ti", explica Kreamer.

Rabia, miedo, ansiedad

Según Anne Kreamer, intentar controlar las emociones en el trabajo hace perder mucho tiempo. Por esta razón, en su libro propone a los trabajadores seguir un poderoso consejo de Mary Prefontaine, presidenta y directora ejecutiva de ICAN (una compañía estadounidense que entrena a personas para ser líderes). La recomendación es que los empleados elaboren un "diario emocional" para documentar lo que sienten a lo largo del día y, posteriormente, utilizar los siguientes tips para manejar la rabia, el miedo y la ansiedad.

Rabia

- Cambia la perspectiva e imagínate que tu oponente tiene dos años de edad.
- Comparte tu rabia en un lugar que sea privado.
- Si accidentalmente explotas sobre alguien, ofrécele una disculpa genuina. Si te dice que se siente enojado, no te defiendas o justifiques. Sólo escúchalo/la y recibe sus palabras.
- Respira profundamente.
- Imagina lo que la otra persona está sintiendo.
- Nombra las emociones que sientes.
- Sigue adelante.

Miedo

- Desarrolla una fuerte conciencia de lo que está ocurriendo a tu alrededor.
- Pide ayuda a los otros.
- Realiza una actividad personal que te ayude a sentirte mejor (por ejemplo, trabaja la confianza en ti mismo).

Ansiedad

- Medita.
- Da un paseo.
- Huele las rosas u observa algún objeto que te haga feliz.
- Pregúntate a ti mismo: "¿Qué es lo peor que puede ocurrir?".
- Redirecciona tu ansiedad hacia una acción concreta.

Fuente: http://www.emol.com/tendenciasymujer/Noticias/2012/05/12/22720/Aprende-como-manejar-las-emociones-en-el-trabajo.aspx

Learning how to relax (BBC)

Planned relaxation calms anxiety and helps your body and mind recover from everyday rush and stress. Music, a long soak in the bath, or a walk in the park do the trick for some people, but for others it's not so easy. If you feel you need help with learning to relax, try a relaxation or meditation class. Your GP and local library will have information about these.

• Choose a quiet place where you won't be interrupted.
• Before you start, do a few gentle stretching exercises to relieve muscular tension.
• Make yourself comfortable, either sitting or lying down.
• Start to breathe slowly and deeply, in a calm and effortless way.
• Gently tense, then relax, each part of your body, starting with your feet and working your way up to your face and head.
• As you focus on each area, think of warmth, heaviness and relaxation.
• Push any distracting thoughts to the back of your mind; imagine them floating away.
• Don't try to relax; simply let go of the tension in your muscles and allow them to become relaxed.
• Let your mind go empty. Some people find it helpful to visualise a calm, beautiful place such as a garden or meadow.
• Stay like this for about 20 minutes, then take some deep breaths and open your eyes, but stay sitting or lying for a few moments before you get up.

Source:  http://www.bbc.co.uk/health/emotional_health/mental_health/coping_relaxation.shtml#learning_how_to_relax

Anger Management Techniques

Recently, we posted on how to deal with angry customers. In this post, we continuing our series on dealing with anger. – This time, how to reduce our own anger

In this post, I would like to consider some more suggestions for resolving problems of anger

Short Term

Anger is a sudden emotion that can flare up and take us by surprise. In this immediate time period it is most powerful. When we feel overpowered by anger it is important to try and delay our response. If we try to remain detached, even for a moment, the force of the anger will start to dissipate. Then it becomes easier to view the issue objectively.

• When anger takes us by surprise, it is helpful to do some deliberate exercises that take our mind away from the anger. If we breathe calmly, slowly and deliberately, this will definitely help reduce the impact of the anger. Even just counting can help. All that happens is that we are forced to think of something else and this on its own reduces the power of our anger.

In the Long Term, if we can’t get rid of underlying anger and resentment, we can try these techniques.

Don’t Take Life Too Seriously

“All the world’s a stage,
And all the men and women merely players;
They have their exits and their entrances,
And one man in his time plays many parts,”

- William Shakespeare

In life, people will do stupid, irritating things, if we expect perfection from others, if we expect our life to be free of problems we will always be doomed to disappointment. Life is too short to harbour grudges and anger against people.

What is Gained, What is Lost?

Nursing anger towards others is a guaranteed to make us depressed. But, does it help change the situation? The point is we need to be wise, if we are angry and miserable we gain nothing. If we nurse anger and are unable to get rid of it, it will be ourselves who lose out. If we can detach from anger, if we can move on, then we can regain our inner happiness. Wanting to be peaceful, is the most important step in actually achieving it. If we realise the benefits of dealing with our anger, we will make persistent efforts to get rid of it.

Persistent detachment.

If we make a desire to detach from our anger, we may get frustrated because our first efforts fail. Despite a wish to be free from anger and frustration, we find it keeps coming back. It is like a bad habit we need to get out of. We may not succeed with our first, second or third effort but, if we persistently ignore our anger, eventually we will be successful. Never be dispirited if we feel anger for no good reason. It is a passing emotion that we can choose to ignore.

Empathy

This might appear difficult, but, if we are angry with a person / group of persons we can try to see the problem from their perspective. This doesn’t mean we need to agree with them, but what we are trying to do is to appreciate why they behave like they do. Sometimes the behaviour of others appears incomprehensible. But, maybe if we had the same upbringing, we might have a similar perspective on life. If we can do this we blur the edges between absolute right and wrong. This empathy and sympathy is the first step to appreciating that they be just trying their best. When we try to understand and sympathise with others it will definitely lessen our anger and feeling of separation. Anger is a problem because it gives us a very partial understanding to any problem.

Smile

If you can smile at your enemy / problem, half the power disappears at once.

Maybe these things will not work for all situations. But, if we are honest often we can become angry for relative trivial offences. Perhaps someone said a sharp word, drove badly or was generally inconsiderate. But, it is not the end of the world. Some people feel anger can help, but, I don’t agree. Anger gives us an unbalanced outlook, we become blind to a neutral perspective.

Source: http://www.srichinmoybio.co.uk/blog/life/anger-management-techniques/