Ever wonder why it seems your dog is in a good mood all the waking hours of the day?  Perhaps adopting a dog’s sleep habits might help you emulate the feeling.

A bad night’s sleep is the worst when it comes to getting things accomplished and feeling good during what should be a great day.  The effects due to lack of sleep on mood, productivity, creativity, and even the quality of our relationships take a bigger toll on our health than most realize.

Anyone who does have trouble sleeping most likely have read all the “regular” things to do in order to get better sleep.  The concept becomes nothing more than a repeated set of rules that get ignored, similar to the simple rules of training a well behaved dog.

Finding a new outlook and different perspective is the answer to changing any sort of habit you’ve developed.  Sleep is no different.  That being the case here are some ideas that may just be on the level of an “ah-ha moment” and getting some quality sleep along the way.

Sleep Like a Dog

Dogs may not have the same stress and anxiety as we do, but they do have certain routines you can practice that prepare you for a great night’s sleep.

Eat Several Hours Before Going To Bed

Following this rule of the paw is much easier when you are dog, generally because dogs get fed only twice a day and they have no other choice.  Getting up off the couch and wandering over to the fridge to aimlessly snack isn’t an option.  Maybe eating like a dog is in order for better health!  Eat at meal times and don’t snack just before going to bed.

Don’t Drink Alcohol

The beverage of choice for a dog is water, again, simply because it is the only thing available.  Taking alcohol out of the picture would most likely find large numbers of people wagging more.  Not such a bad idea, yet we still willingly tip those unwanted calories with bad side effects regularly.  If you have trouble sleeping this may be one to give a serious try.

Reduce the Bright Light of the Computer Screen

Computers, Blackberries, iPhones, the television… we live in a digital age and much of our entertainment comes from our computer screen.  If we aren’t working on them, we are playing on Twitter or Facebook, “chatting” with a friend or catching up on a bit of work before going to sleep.  It is almost a ridiculous thought to make it a rule to limit screen time before bed these days.  If it is an impossibility for you, try dimming the screen, creating a low light effect to enhance preparation for sleep.

Take a Power Nap in a Sunny Spot

Ever notice how your dog will find the spot in the house where the sun is shining through the window creating a nice cozy warm sleeping zone?  Sleep is sleep is sleep and especially if you are lacking enough sleep at night by all means go for the power nap during the day.  Find a cozy warm spot, curl up, catch a few refreshing zz’s just like your dog, and go back to a productive day.

Get Out and Exercise

Most exercise should be done in the morning or afternoon.  Don’t get your heart racing just before you plan on shutting it all down for sleep.  Dogs love the chance to run around and stretch it out first thing in the morning, regardless of the weather, time of year, or lack of coffee.  Head out the door with your dog first thing in the morning to set your day off to a better start.  Numerous studies conclude exercise induces good sleep habits.

Get Enough Sunlight

Dogs typically don’t understand the odd hours we humans have started keeping.  Staying up later and later into the night is becoming normal.  Before we had such great late night television shows available people went to sleep closer to sunset and awoke at sunrise.

Dogs seems to maintain this routine better than people now days.  It may have something to do with the fact that dogs usually get the appropriate amount of sunlight.  There is a real advantage to having to go outside to go to the bathroom!  On any account, getting sunlight every day can help with your sleep cycles so make sure to get outside and soak up some real daylight.

A Comfortable Bed

Dogs sleep in many positions.  Most dogs have a little ritual before laying down.  Fluff up the bed, turn around three times and curl up in a nice warm little ball.  Once in a deep sleep you’ll see dogs roll over on their back completely stretched out.  Comfortable.  Asleep.  Set your sleeping space up so it is comfortable and dark, with room to curl up and stretch out in your best slumbering moments.

Think of it as your den.  Take the time to slow down and get away from the computer, the phone, TV and the hustle bustle of the world.  Take a rest in your own comfy den and come out refreshed and ready to wag.

Jt Clough is a professional dog trainer and writes at  www.DogTrainingSanDiego.com Creating a balanced life with calm dog training techniques through her long time commitment to health and fitness, Clough a finisher of 9 Ironmans, and creator of dog running programs inspires people by introducing playtime in life through the eyes of a dog.

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“I’ll go for a run just as soon as I finish this article. … Right, should return that call from Roger. … Well, now I’m hungry and I can’t run on an empty stomach. … Now I’m feeling too full. … Rain clouds?! Better wait and see if it clears up. … Great. It’s getting dark now. … What a shame; I really was going to have that run. There’s always tomorrow!”

We lie! To ourselves and anyone who’ll listen. You see, part of me knew I had no intention of going for that run. Actually, I honestly love to exercise. And not just because it helps me sleep deeply and increases my energy.

I know that exercise motivation doesn’t come naturally to most people. It didn’t for me. I had to work at getting and keeping myself motivated to run, do yoga, and weight-lift.

The following tips work for me (and for many of my clients who need to exercise). I know they’ll help your exercise motivation, too.

Tip 1: Don’t think; do

Don’t give yourself time to think about exercise; over-thinking saps motivation. If you scheduled exercise for 5.30 pm and find yourself thinking about it during the day, make yourself think about something else. When 5.30 comes, just do it. Analysis paralysis is not the way to exercise motivation. It’s like getting out of bed; the more you think about it, the more time you spend in bed. Just do it. There are times when it’s best not to think.

Emil Zátopek, one of the greatest middle- and long-distance runners in history, said: “If one can stick to the training throughout the many long years, then willpower is no longer a problem. It’s raining? That doesn’t matter. I am tired? That’s beside the point. It’s simply that I just have to.”

Tell yourself your upcoming exercise session is ‘non-negotiable’. Are you a contender or not?

But if you do start thinking about not doing it …

Tip 2: Imagine how not exercising will make you feel

This is a strange one. After all, most motivators try to get you to focus on how great you’ll feel (which also works). But this tip is shockingly effective.

If you find yourself trying to squirm out of exercise, focus on how you’d feel later if you didn’t exercise. If you don’t go for that walk, yoga, or aerobics session, you feel: disappointment in yourself, weakness, the lack of ‘feel good’ chemicals that would be circulating if only you’d been motivated enough to exercise.

Strongly imagining how you’ll feel if you don’t fulfil your scheduled exercise session may be enough to propel you into action. And, really, there is only ever one exercise session to think about.

Constantly telling yourself, ”I have to exercise three times a week” or ”every day” can feel overwhelming. Why do that? Just tell yourself, ”I am going to exercise today.” That’s all. All those single exercise sessions soon add up.

Tip 3: Remember the wonderful physical benefits of exercise

• Improved heart and lung function
• Healthier complexion
• Better sex life (and more chance of getting one!)
• Better digestion (and bowel function)
• Brighter eyes
• Slimmer and more toned body
• Deeper, more refreshing sleep
• More attractive appearance
• Increased youthfulness
• More efficient metabolism – you even burn more calories between exercise sessions!

I love the thought that, for almost twenty-four hours after an exercise session, you’re burning off more calories than you would have been. Even while sleeping!

Re-read this list between exercise sessions. Keep it fresh in your mind.

Tip 4: Remember the plentiful psychological benefits of regular exercise

• Better mood: Physical movement is the quickest way to produce serotonin (the brain’s ‘happiness chemical’). The more intense the movement, the higher the production of serotonin. Regular exercise three times a week has been found to be more effective at lifting depression than taking antidepressants (1).
• Self-confidence: Regular exercise gives you a sense of self-mastery, increased confidence, and higher self-esteem. This can have knock-on benefits to other areas of life.
• Stress management: Exercise makes you better at dealing with stress. Under pressure, fit people show less physical tension and a lower resting heart rate than less fit individuals.
• Increased intelligence: Working out improves your brain’s performance as well as your body. You can become smarter, and improve your memory and other mental functions! Chess champions often up their physical exercise program before big tournaments.

Tip 5: Vary your exercise routine

Take a week off from the gym or the aerobics class and go jogging in the park instead to get the additional mood-boosting effects of being in nature. A night of dancing is also great exercise. Do some gardening. Take the dog out for a run. Mix it up. Variation is the spice of exercise motivation.

Tip 6: Visualize yourself exercising

The body does what the mind envisions. You are much more likely to do something – anything – if you first strongly imagine seeing yourself doing it (2). The better able you are to visualize yourself exercising (as if watching yourself from the outside), the more motivated you’ll actually be to do it. You’ll have set yourself a mental blueprint that now wants to be activated.

Happily, I’m now at the point where I don’t actually have to feel super-motivated to exercise; it’s something I just do. And I feel bad if I don’t do it. Imagine not cleaning your teeth for a few days. You’d probably be quite keen to get back to it.

Right. With all this in mind, I’m feeling extremely motivated and am off for my daily run. : ) (Seriously.)

Mark Tyrrell is a Guest Blogger for PickTheBrain,  therapist, trainer and author. He has written thousands of articles on self help and personal development, many of which can be found at his website UncommonHelp.me

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(1) James A. Blumenthal, Ph.D. and his colleagues surprised many people in 1999 when they demonstrated that regular exercise is more effective than antidepressant medications for patients with major depression.  The researchers studied 156 older adults diagnosed with major depression, assigning them to receive the antidepressant Zoloft (setraline), 30 minutes of exercise three times a week, or both. According to Blumenthal, “Our findings suggest that a modest exercise program is an effective, robust treatment for patients with major depression who are positively inclined to participate in it.  The benefits of exercise are likely to endure particularly among those who adopt it as a regular, ongoing life activity.” A follow-up study in 2000 showed that patients who maintained their exercise patterns were doing much better than those who were just taking medication.

(2) Psychologist Lisa Libby, Ph.D. and colleagues found that participants in her research were much more likely to vote if they had first visualized themselves voting from a third-person perspective. Visualizing ourselves doing something primes the brain and body to actually do it.

Written by Vincent Kovar

The art of memory, or Ars Memorativa in the Latin, has fascinated us since…well, I can’t quite remember. From the ancient Greeks to early Christian monks, scholars have employed a number of mental techniques in training their minds to keep track of the burgeoning field of human knowledge. Nowadays however, there seem to be so many more things to keep track of. Not only is the overall amount of human knowledge growing at an exponential rate but each of us is expected to memorize a dizzying array of minutiae. From what floor our dentist office is on, to an average of seven passwords and PIN numbers per person, we use our memories more than ever before. It should come as no surprise however, that those clever ancients were willing to put their memory where their mouth was.

Here is a fistful of five foods for the memory which are both respected by science and revered by the ancients.

One: HERBS

One of the most famous memory-enhancing herbs is rosemary. The motto of the plant has long been “rosemary for remembrance” and now modern science knows why. Rosemary is rich in the anti-oxidant, carnosic acid which dilates the cerebral vascular tissues. Studies have shown that even the smell of rosemary can improve memory performance in office workers. Other herbs that may help memory include “the three Gs”: ginko, ginseng, and gotu kola. No one is sure how they work quite yet but we do know they stimulate the brain’s neurotransmitters.

Two: TEA

Another food with a long pedigree and which seems to have many benefits on the brain is usually served as a beverage, tea. About 5000 years ago the inventor and Chinese emperor Shen Nung discovered that the combination of a certain wild leaf in hot water produced an invigorating beverage. He called it “cha” from the Chinese word meaning “to investigate” a word which we now know as chai or tea. Tea’s benefits may spring from its healthy combination of anti-oxidants and caffeine. According to a study by the University of Limburg in the Netherlands, “the most important consequence of [caffeine’s] adenosine antagonism … might lead to improvement of higher cognitive functions, particularly memory.” The antioxidants in tea are called polyphenols which have repeatedly been shown to improve cognitive function and memory. Tea also contains a calming amino acid called theanine which helps reduce “the jitters” and keeps the mind relaxed and focused. Perhaps the best news is that tea has up to 10X the polyphenols found in foods like fruits and vegetables.

Three: FRUITS & VEGETABLES

Let’s not knock our friends, fruits and vegetables, however. Man cannot live (or learn) on herbs and tea alone, we need food.  The thing to remember about memory boosting foods is color. You want dark reds, blues and greens. Apples contain quercetin which protects against memory loss. Blueberries (and red beets) have another great anti-oxidant called anthocyanin which performs the same function. Red onions and grapes contain both. Combine red and blue and you get the purple of eggplant, a food rich in nasunin which protects the lipids in our brain tissue. Dark green vegetables like broccoli, spinach, brussels sprouts and romaine lettuce are high in folic acid which several studies have show to prevent and even reverse memory loss.

Four: FISH & NUTS

Sushi, anyone? The omega-3 fatty acids found in fish (and nuts) are great for the brain. Sea swimmers like mackerel, herring, eel and tuna are also chock full of phosphatidylserine. You don’t have to remember these fancy chemical names, just remember that these oils contain nutrients that are not made in the body, so it’s important to eat plenty.

Five: DESSERT

Honey is a delightful sweet that every culture in history has enjoyed. The sweet product made by bees from flower nectar has been used for thousands of years in food, medicine and even religion. Now, based on a study by the University of Waikato in New Zealand, honey might start being marketed as the next liquid gold for the brain. This research suggests that a diet sweetened with honey could both lower anxiety and improve memory. What an excellent excuse to not skip dessert.

It may not be entirely scientific to suggest, but a nice cup of tea and a slice of honey-soaked baklava (containing omega-3 rich nuts of course) might be the perfect pre-study snack after a healthy dinner.

Overall, it appears that a good memory might not just be the result of what you put in your eyes and ears but what you put in your mouth as well.

Vincent Kovar is a writer, instructor, editor, and entrepreneur based in Seattle, Washington. An Adjunct Faculty member at both Antioch University and the University of Phoenix, Vincent writes about online colleges for EarnMyDegree.com

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A few years ago my grandfather died from prostate cancer. It was a very sad time in my life…it all happened so quickly. Shortly after he passed I began to research ways to reduce the risk of getting cancer.

This article is based on my research as well as the latest scientific studies; it lists 10 ways in which you can reduce your risk of getting cancer.

According to the American Cancer Institute (ACI), approximately 550,000 Americans die from cancer each year. The ACI estimates that one-third of these deaths could be prevented through relatively simple lifestyle changes, such as:

• Losing weight
• Eating healthier, or
• Starting an exercise routine

Below is an expanded list of things you can do to reduce your risk of getting cancer:

1. Enjoy Green Tea on a Regular Basis

A recent study suggested that drinking 3 cups of green tea a day can reduce breast cancer risk by 40 percent.

Green tea contains anti-oxidants which research suggests helps to rid the body of free radicals (which can cause cell mutation).

Green tea may also reduce your risk of rectum, liver, pancreas, stomach and colon cancer.

2. Reduce Alcohol Consumption

Sorry guys and gals, but research continues to suggest that higher alcohol consumption is associated with higher cancer risk.

It is recommended that women consume no more than one drink a day, and men, no more than two drinks per day. A drink is defined as:

• 12 ounces of beer
• 5 ounces of wine
• 1.5 ounces of 80-proof distilled spirits

Studies suggest that drinking alcohol increases your risk for breast, throat, mouth, liver, larynx, colon, rectum and esophagus cancer. Women who are at a higher risk of obtaining breast cancer may choose to abstain from drinking alcohol altogether.

3. Protect Your Skin from the Sun’s Rays

Not only is skin cancer one of the most prevalent cancers, it’s also among the most preventable, which is good news.

The most common cause of skin cancer is:

• Unprotected exposure to the sun’s rays, which explains why skin cancer is typically seen on exposed portions of the skin (including your face and hands)

More good news:

• Virtually all skin cancer is treatable if detected in the early stages.

However, ideally you want to avoid getting skin cancer in the first place. Here are some tips to help you prevent getting skin cancer:

• Use a daily sunscreen
• Avoid tanning beds
• Avoid the sun’s rays between 10am and 4pm
• Wear light colored loose-fitting clothes that protect your skin

4. Drink Plenty of Water

This is an easy one.

Research suggests that drinking plenty of water may reduce your risk of getting bladder cancer. Why? Water dilutes the cancerous agents in your urine, thereby reducing the time period these agents are in contact with your bladder.

Additionally, drinking lots of water will aid in the elimination of toxins from your body.

Research suggests that consistent dehydration may be linked to urinary tract, colon, and breast cancer.

It is recommended that you drink at least 8 glasses of water a day, more if you’re active.

5. Eat Lots of Fruits and Vegetables

The single most critical step you can take to reduce your risk of getting cancer is to consume a variety of raw fruits and vegetables (on a daily basis). The American Institute for Cancer Research suggests that two-thirds of your meal come in the form of fruits and vegetables.

Fruits and vegetables contain substances such as fiber, vitamins, minerals, carotenes, flavanoids and enzymes which protect your cells.

Fruits and vegetables also contain anti-oxidants (e.g. vitamin C, vitamin E, etc.) which help rid the body of toxic free radicals.

6. Lower Your Sugar Intake

Sweets and candy bars are filled with sugar, (salt and fat) that significantly raise your caloric intake while offering you very little nutritional value.

The “sugar” in these products are swiftly absorbed into your blood, raising your “blood-sugar” levels and consequently your insulin levels. High insulin levels may enhance the growth of some cancerous cells (i.e. prostate, lung, colon and breast).

Sugar also promotes obesity, which increases the risk of cancer.

Try to avoid foods with:

• Sugar (i.e. glucose, sucrose, lactose, fructose, maltose, etc.)
• Fat, and
• Salt

Also try to avoid soft drinks (e.g. Coke).

7. Eat Less Meat

Reducing the amount of processed meats you eat (e.g. hot dogs, bologna, and luncheon meat) and red meats (e.g. beef, pork and lamb) may help reduce the risk of colon and prostate cancers.

Research confirms that the higher your intake of meat and other animal products, the higher your risk of cancer. Meat lacks the antioxidants and nutrients that protect you from cancer, and it contains saturated fat, which damages your cell membranes, and other potentially cancer-causing compounds, like pesticide residues.

To reduce your risk for cancer, limit your intake to 4 ounces or less of red meat daily (which is approximately the size of a deck of cards).

8. Get Active and Maintain a Healthy Weight

Besides kicking the “smoking habit,” the best way to reduce your risk of cancer is to:

• Get Active
• Maintain a Healthy Weight, and
• Choose Healthy Foods

It is recommended that you workout for at least 30 minutes a day, on most days. Your workout may consist of:

• Working in the yard, and/or a
• Brisk walk in your neighborhood

Sustaining a healthy weight and exercising daily will aid in cancer prevention.

Remember, being overweight is likely to increase your risk of:

• Breast
• Kidney
• Stomach
• Colon,
• Esophagus
• Stomach, and
• Uterus cancer

9. Eat More Whole Grains

Try to get at least three servings of whole grain foods daily. A diet rich in whole grains may reduce the risk of colon and rectal cancers.

Here are a few easy ways to incorporate whole grains into your daily diet:

• Eat a bowl of oatmeal everyday
• Only eat whole-wheat breads and pastas
• Only eat brown rice

10. Limit Risky Behavior (Tobacco, Unprotected Sex, Needles [used by others])

Smoking or chewing tobacco significantly increases your cancer risk, so it’s obviously better to quit sooner rather than later.

Additionally, viruses (e.g. HPV, HIV, etc.) transmitted through unprotected sex, or from contaminated needles, increase your risk of getting certain cancers.

Lower your risk by limiting or avoiding these risky behaviors.

Get Screened

In closing, be sure to get screened. Although regular screening and self-examination may not prevent cancer, it can certainly increase your chances of early discovery. Early discovery is often helpful in treating certain cancers.

Your screening should include:

• Colon
• Mouth
• Rectum
• Skin
• Prostate – men
• Testes – men
• Cervix – women
• Breast – women

Thank you for reading and be sure to share this article with those you care about!

Resources: www.mayoclinic.com, www.health.msn.com

About the author: this guest post was written by Mr. Self Development. Please support Mr. Self Development by subscribing to his blog at mrselfdevelopment.com; Mr. Self Development is a motivational author that offers a practical guide to success and wealth.

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We know that exercise is good for the body, but it’s also incredibly good for the brain. As the authors of “The Sharp Brains Guide to Brain Fitness: 18 Interviews with Scientists, Practical Advice, and Product Reviews to Keep Your Brain Sharp” point out, physical exercise is one of the four pillars of brain fitness, the other three being good nutrition, stress management, and mental stimulation.  Exercise gets rid of harmful stress chemicals and it boosts problem-solving, planning, and attention. Getting more exercise will help you improve your cognitive functions whether you’re a high school or college student, part of the work force, or an elderly person in retirement.

Below you’ll find interesting data from two books, filled with information on how our brains work, which describe the science behind the discovery that our brain functions much better when we exercise.   

The First Brain Rule is to Exercise In the New York Times bestseller “Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School”, Dr. John Medina—a developmental molecular biologist focused on the genes involved in human brain development—shares 12 rules that will improve the functioning of  your brain so that you can get the most out of it.  He explains that the first rule for getting your brain to work at its best is to exercise.  Dr. Medina argues that if we were to design an almost perfect anti-brain environment, it would look like our current classrooms and work cubicles.

Why?

Because a protein called BDNF (brain-derived neurotrophic factor)–which builds and nourishes the infrastructure of cell circuitry in the brain—is created when you’re physically active. Dr. Medina basically calls BDNF brain fertilizer, and he equates a group of kids sitting around in a classroom listening to a lecture, or an employee sitting in a cramped cubicle typing away at his computer, with a light bulb that is turned off. However, when the kids are out on the playground, or the employee is walking to work, the light bulb is turned on.    He suggests that employees have “walking meetings” in a treadmill conference room, that they move around the office as they speak on the phone, or that they sit on exercise balls and bounce up and down as they read their e-mails.  Creative solutions can also be found to get kids in the classroom to be more physically active.

In addition, Dr. Medina explains that in 18 studies of older adults, those who exercised outperformed those who did not in long-term memory, reasoning, attention, problem-solving, abstract thinking, and more. He goes on to say that an active lifestyle means half the risk of dementia and half the risk of cognitive impairment for these older adults. In this time of increased longevity, regular exercise is an important protective element against the progression of age, if we hope to live not just longer, but better.

Two more reasons why exercise improves cognition are the following: First, exercise increases oxygen flow to the brain, which reduces brain-bound free radicals. In addition, in order to get more oxygen to the brain, you need more blood vessels, and exercise increases and deepens blood vessels. And second, exercise acts directly on the molecular machinery of the brain itself; it increases neurons’ creation, survival, and resistance to damage and stress.

How Exercise Promotes Learning In “Spark: The Revolutionary New Science of Exercise and the Brain”, Dr. John Ratey, clinical associate professor of psychiatry at Harvard Medical School, contends that “exercise is the single most powerful tool you have to optimize brain function.”  In his book, he explains how sustained aerobic exercise promotes learning in three main ways. First,exercise activates the executive functioning area of the brain, or the frontal cortex.  This activation makes people more attentive, less impulsive, and less fidgety.  When someone can sustain their attention for a longer period of time, it promotes their ability to sort though information and better absorb it. Dr. Ratey explains that the second way in which exercise improves the functioning of the brain is that it improves the environment in which the nerve cells in our brains live.  It does this by promoting the release of neurotransmitters, hormones, and other elements of brain chemistry which help prime these cells to perform their functions efficiently.

Third, exercise promotes neurogenesis, or the process of growing new brain cells. Although for many years it was believed that the number of neurons  in the adult brain remained fixed, research conducted in the last few years has shown otherwise.  Specifically, exercise adds more brain cells in the area of the brain which has to do with learning and memory, which is an areacalled the hippocampus, also known as “The Grand Central Station” for memory. In fact, Dr. Ratey goes on to say that there’s nothing that we know of that adds new brain cells better than exercise.

So, for how long should you exercise? Dr. Ratey recommends that you exercise about thirty minutes a day, almost daily.

As an aside, teachers and parents will want to read about the revolutionary fitness program in Naperville, Illinois–documented in“Spark”–which put the local school district of 19,000 kids first in the world in science test scores. Conclusion As Dr. Medina points out, exercise strengthens muscles and bones, reduces the risk of Alzheimer’s, regulates appetite, improves fluid intelligence, decreases risk for heart disease, decreases chances of diabetes, improves long-term memory, and has many more benefits.  For your body’s health, and for your brain’s health, make exercising a part of your regular routine.  Be sure to check with your doctor before starting an exercise program.

Marelisa Fábrega is a guest blogger for PickTheBrain.  She blogs about creativity, productivity, and simplifying your life over at Abundance Blog at MarelisaOnline.

Marelisa is the author of the ebook “How to Be More Creative – A Handbook forAlchemists”

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There is a persistent myth that living healthy is only for the well-off. With hundreds of fast food chains proudly boasting long lists of 99 cent menus – it seems like for those living on a budget, fried burgers and nuggets are the best option. However these are just marketing gimmicks that propagate the myth. Living healthy DOESN’T mean you have to go broke in the process. There are some excellent ways to save money and still lead a healthy and happy life. Here we look at some easy ways to save bundles and keep you and your family on a healthy track.

1.    Buy Organic But Not For Everything: It’s true that organic foods can provide healthier options, but they need not break the bank to do so. First and foremost keep your organic fruits and vegetables limited to those that have an outer skin which you eat. Secondly so long as they say organic, a standard of “certified organic” is not essential. You can get these types of produce at the local farmer’s market for a fraction of the cost of super stores.

2.   Cater Your Coupons: Everybody trying to save some money should certainly look to coupons to do just that. If you really want to save yourself major money but still eat healthy, sign up for a service or through a site that offers a variety of food options. You can even find services catered to the specialty markets that have the healthiest food options where coupons are sent right to your inbox for instant savings at the register.

3.    Buy in Bulk on Lean Proteins: Visiting your local warehouse club or meat market can help you discover some excellent buys on lean proteins. You can buy in bulk and not only save yourself some money, but also ensure that you have plenty of healthy protein options on hand at all times.

4.    Limit Eating Out: Not only does going out to eat drain your bank account, but it can also pack on the fat and calories. Families who cook at home not only save money but tend to have healthier eating habits and even share some family bonding time in the process as they prepare the meal together. You can be in control of what you eat and how much you spend if you cook at home.

5.    Bring Your Lunch: Going out to lunch can end up being a huge monthly expense for a family budget. The smaller charges here and there on quick lunches can really add up—and they can pack the pounds on the waistline. To save yourself some calories and money, bring your lunch or pack it up for your spouse or loved ones to take to work or school.

6.    Cancel the Gym Membership: You burn no more calories working out at a fancy gym than you do in a home gym or outside. You should absolutely maintain regular workouts to live healthy, but you can do so at a fraction of the cost by getting some good workout videos, using the outdoors for workouts, or using free weights in the comfort of your own home.

7.    Find a Health Insurance that Works for You: There are some excellent health insurance plans out there that reward their subscribers for being the picture of health. While medical insurance is a necessity when it comes to your health, research options that will provide lower premiums or even rewards for being healthy.

8.    Learn to Cook Healthy: If you are not a master chef, then it may be worth doing some online research or getting a good book or two to keep you current on healthy recipes. By cooking at home you are automatically saving money, and learning to cook the right foods can save you calories and time. You can get creative and really have fun with new recipes and best of all you don’t have to be a master chef to do so; with all the online resources and books you can easily get help learning the tricks of the trade.

9.    Sign Up for Prescription Savings Programs: Just about every store out there right now offers some sort of prescription program. It’s true that most households will likely spend some substantial money on prescription medications each year and by signing up for a program, you can get some great savings each time you have to get one. You can even transfer an existing prescription for even more savings.

10.    Create Fun Family Workouts: If you are looking for a great way to get the family to bond but don’t want to spend a fortune to do it, come up with some fun ways to incorporate exercise into your next bonding session. Taking walks or hikes together or even going swimming can help you to be healthier, get in some exercise, and do so at a fraction of the price.

11.    Go with Generic Prescription Drugs When Possible: If you need a prescription drug to get you back to being the picture of health, go with a generic version. In most instances the ingredients are the same and will help to heal you at a fraction of the cost.

Far too often we complicate our health and burden it with high expense.  Often, the cheapest route is the healthiest route.  Let these 11 tips be your start to more affordable healthy living.

Mary Ward is a guest blogger for PickTheBrain and enjoys writing about medical career
topics, such as how to get a  job, education tips, and more.

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Image courtesy of TheDailyGreen

Have you ever changed, or tried to change, the way you habitually eat? Most of us connect the word “diet” with “weight loss”, but people adopt particular diets for a number of reasons: these could be related to your health (which sometimes necessitates weight gain), your finances (eating more cheaply) or particular ethical or environmental concerns.

If you’ve ever been on a diet you’ll know that commitment is crucial. Many of us have been trying to lose a few pounds for years, often half-heartedly “dieting” again each Monday, and never making much progress. Others might manage to stick with a regime for a few weeks, only to come unstuck at the first vacation, birthday or party that comes along.

Here are some ways to stay committed to your diet:

Set Out Your Guidelines

If you’re following a vegetarian diet, be clear with yourself exactly what that means. Do you eat fish, for instance? How about eggs? Do you make sure the cheese you buy is vegetarian? There aren’t right or wrong answers here – and yours will probably depend on your reasons for adopting a vegetarian diet.

You can ask yourself similar questions about veganism and raw foodism – where are you drawing the lines?

For those trying to lose weight, you might want to forbid certain foods some or all of the time. For example, you might decide that you’ll only eat chocolate on weekends, or that you’ll avoid full-fat cheese altogether. (Tip: don’t try to be too restrictive – many weight-loss dieters find this is counter-productive as it can lead to binging.)

Record What You Eat

If you’re struggling to stay committed to your diet, recording what you eat is a great way to keep on track. You don’t need to keep an elaborate diary or journal: in some cases, you might simply tick days on the calendar when you’ve stuck to your guidelines.

Keeping a log of your eating patterns can also help you to identify particular times or situations that tend to knock your commitment to your diet. Perhaps you always end up eating fatty, salty processed foods with a particular group of friends, or maybe you tend to succumb to candy in the afternoons.

Join With Like-Minded Friends

There are thousands of groups, both physical and virtual, for all sorts of different diets. You could find a local vegetarian, vegan or raw food association, and attend meetings: if your friends and family don’t support your diet, this is a great way to surround yourself with people who do. If you can’t meet up locally, try looking for forums or email groups online. You might want to start at VeggieBoards, which includes areas for vegetarians, vegans and raw foodists.

If you’re on a weight loss journey, you might find that attending a local club helps you to stay committed – especially as most have weigh-ins! Weight Watchers is the best-known chain of clubs, but there are plenty of other options, so hunt around for something that suits you. Again, there are lots of free online forums where you can get support and advice about losing weight and sticking to your diet.

Make Gradual Changes

In some cases, overhauling your diet instantly isn’t going to be realistic. You can get healthier and lose weight by making incremental changes – you don’t have to be “perfect”. A great resource for making gradual, step-by-step changes is 31 Days to a Better Diet.

And in many cases, you need to take it slowly for the sake of your health. If you want to be a raw foodist but currently eat an omnivorous, mainly cooked, diet, your body will need time to adjust gradually: don’t try to switch to 100% raw food overnight:
An abrupt change to a raw food diet can cause detoxifying symptoms such as weight loss and a lowering of blood pressure. It is best to gradually transition to a raw food diet by including more fruits and vegetables in the daily diet and gradually decreasing the amount of cooked foods. (Is a Raw Food Diet Healthy for an Athlete?, Darlene, Bright Hub)

Are you currently on a diet, weight-loss or otherwise? How’s it going? How do you keep yourself committed?

Which diet is right for you?

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How to Achieve Your Goals With Healthy Habits

Depression is a difficult illness for even the most iron-willed of individuals. Whether you’re clinically depressed or just in a rut, depression can make basic tasks like cleaning the house, taking a shower and even getting out of bed incredibly difficult and physically and mentally draining. It is important to stay motivated to continue to live your life and work towards feeling better, even when you’re at your lowest point. Here are some simple ways that you can motivate yourself on a daily basis:

•    Don’t be too harsh with yourself. It’s going to take time to get things done like you used to and to feel like your old self. Changes are not going to happen overnight, so don’t be overly critical of yourself if you make mistakes or don’t get as much done as you’d like. You’re having a hard enough time without getting on your own case.

•    Be realistic. Making a laundry list of things to do is a surefire way to set yourself up for failure. Start with small positive changes and work from there. If you’re not realistic you’ll just end up frustrated and more depressed.

•    Surround yourself with people. While you may just want to curl up and be alone, this isn’t the best or easiest route for you when you’re depressed. Having others around you to give you a helping hand, talk to you and provide you with inspiration is important to feeling better and getting back into the swing of things, even if you feel like you just want to shut everyone out.

•    Move around. Lying in bed all day or hunkering down on the couch isn’t going to do much but give you more time to feel bad about things. When you force yourself to get up, even if only for a short walk or to tend to some plants outside, you’ll be helping yourself feel better physically and mentally.

•    Start a project. For many, this may seem like that last thing they want to do but an enjoyable project can give you something to concentrate on that will bring your thoughts away from depression and give you something to feel proud of when you’re done.

•    Make a plan. If even the smallest tasks seem like a chore, start small with planning out what you’re going to do each day. In the morning, write down the things you’d like to accomplish and in the evening, go back and check off what you did. This can help you regain your sense of control over your life at a time when it seems the most chaotic.

Recovering from depression is a hard road, but with some planning and slow but steady progress you may be able to start feeling optimistic about your life again. For a list of more great depression resources, click here.

Meredith Walker is a guest blogger for PickTheBrain.com. She writes about online nursing programs and welcomes your feedback.

Eliminate your stress

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The Real Key To Life

Have you watched TV programs like Downsize Me? I really enjoy watching this! People who lead unhealthy lifestyles are given a ‘lifestyle makeover.’ They usually end up losing weight and finding more happiness by the end of the show. Obviously they do make great strides over the two months they are being followed by the cameras, but I often wonder how many of these people go back to their old unhealthy ways once the TV cameras have left. The trouble is that these kind of programmes focus on external things – diet, exercise, giving up smoking – but they don’t address the inner world of the individuals they are seeking to treat. Of course, there’s nothing wrong with eating better, giving up smoking, drinking less and doing more exercise, but there’s something deeper here.

The mind-body connection

The connection between mind and body is becoming more accepted in mainstream medicine. If you think about it, this connection is pretty obvious. When you get excited or nervous or panicky, that feeling starts in your mind but has an immediate effect on your body. When you fall in love, you can feel it in your body. When you watch a sad movie, you might start to cry. When you find out you’ve won the lottery or got an ‘A’ grade on an exam, your heart will start to beat faster and you’ll feel all sorts of other physical effects.

R. Veenhoven carried out a scientific study of the effects of happiness on health and concluded that happy people are less likely to get sick and that they live longer. The difference between happy and unhappy people was comparable to the difference between smokers and non-smokers in terms of life span. Veenhoven’s findings can be found in The Journal of Happiness Studies (yes there really is a scholarly journal about happiness!)

Our autopilot

We all run on subconscious programmes. It’s how we manage to survive in the world. If we had to think about everything we did, we wouldn’t be able to function – there would simply be too much to think about! Our subconscious takes control of much of our life so that, in essence, we are running on autopilot. Examples of these habitual patterns are being untidy, being late and being poor. All these things come from the subconscious mind. Being sick is also a subconscious habit. I’m not suggesting that all sickness has its origin in the mind (though it might, and many people believe this), but we all know people who constantly get sick, and if they were ever healthy for more than a few months, their subconscious mind would find a way of getting back on track by bringing along an illness of some kind.

Our subconscious scripts often come from our childhood and they were developed because they gave us an advantage. The benefits of being sick, as a child, are that (for example) people will pay more attention to you, you might get a day off school, you might get some special treats or you’ll get treated better than your siblings. I’m sure we all remember the sheer joy of days off school as a child because of some minor ailment. When we grow up, these scripts stay with us. Sometimes they can still confer an advantage on us – maybe we still get attention from our family or a day off work – but they may also be problematic and destructive to our lives.

The strange thing is that many of us (most of us, in fact) don’t realize this is what’s happening. We are not even aware of the autopilot and think that things are happening to us, and not that we are controlling the way things turn out. But the reality is that we are in control and we do have a choice.

How to re-script your subconscious

Viktor Frankl wrote that ‘between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.’

In that space, we can create ourselves anew. We need the right kind of self-talk. We talk to ourselves all day long, so we need to make sure we are saying the right things. We also see ourselves in certain scenarios in our mind’s eye. We need to make sure these visualizations are of what we want to achieve, how we want to feel and what sort of person we want to be. Ultimately, we are trying to construct a good self image. When we have clear image of the person we intend to be in our mind, then our subconscious will start to run that script and the image will become reality. A change in our mind will work its way out.

We need to take responsibility for our lives. Forcing ourselves to endure exercise and eat salad whilst all the time telling ourselves that we are unhealthy and unable to really change will get us nowhere. We need to do it the other way round – start off with the belief that we are fit and healthy, and this will become part of our reality. Spending a lot of time on our mental preparation makes all the difference to our success or failure. Sharpening the axe will make it a lot easier to cut down the tree.

Michael Miles writes at effortlessabundance.com. You can download his new book, Thirty Days to Change Your Life, at the site.

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Since you’re reading Pick the Brain, I think I can confidently suggest that you might have some perfectionist tendencies – and that you almost certainly have a few areas of your life that you’re working on. (Both are pretty much a given, based on an interest in self-improvement and personal development.)

One big area for a lot of us in the West is our health – and specifically, our weight and fitness levels. Over half of America is overweight, and that figure is rising. I’d guess that a number of Pick the Brain readers are aware that, for better health, they need to lose weight and take more exercise.

Something that stops a lot of us from making progress on our health goals is the feeling that if I can’t be perfect, it’s not worth bothering. If you’ve tried out several super-strict regimes in the past, which you promptly ditch as soon as you’ve eaten something unplanned, or if you think it’s not worth going to the gym for half an hour – you need a whole free afternoon – then this article is for you.

Make Small Changes To What You Eat

One good way to avoid that all-or-nothing approach is to make incremental changes to your diet and daily routine. If you read these and think “it’s not worth bothering”, recognise that it’s your subconscious mind trying to trick you into staying firmly in your cosy comfort zone. Small changes really do add up. Some good places to start are:

• Eat breakfast every day (if you don’t already). Skipping breakfast is strongly associated with an increased risk of being overweight.
• Eat more fruits and vegetables. Try having a piece of fruit at breakfast and at lunch each day, a serving of vegetables (like a small side salad, or a handful of carrot and celery sticks ) with lunch, and two servings of vegetables with dinner.
• Switch to wholegrain bread and cereals. Don’t make this an all-or-nothing, just opt for the wholegrain option some of the time.
• When two options are equally tempting, go for the healthier one. For example, if you’re at an Italian restaurant and like the look of the creamy pasta carbonara but you’re also eyeing a tomato, prawn and chilli pasta dish, go for the latter.
• Don’t start worrying about having a perfect diet. Whatever you read on the internet, you do not need to avoid all refined carbs/balance your fat-protein-carbs exactly/eschew all caffeine and alcohol/eat only raw food in order to be healthy. Think of the huge variety of traditional diets around the globe and throughout history – and remember that widespread obesity is a 20th and 21st century problem.

Add In Exercise

If you don’t get much exercise at the moment, set yourself a minimum target that you can fairly easily achieve. That might be a daily twenty minute walk. It might be two gym classes per week. I personally feel at my happiest and most productive if I get a reasonable amount of exercise (ideally, an hour’s walk or the equivalent of it) every day.

Like your diet, your exercise should never be an all-or-nothing deal. Just because you woke up late and didn’t do your planned stretching pre-work, don’t skip your gym session or your evening walk.

As with dieting, you really don’t need to have the perfect body or routine. If you’re exercising purely to keep your heart healthy and your body strong, having a great six pack or toned upper arms is, frankly, irrelevant. I often make the mistake of reading fitness blogs and getting depressed about how much some people do compared to my paltry efforts – but then I remember that I’m easily exceeding the government targets for health. Let other people focus on what’s important to them, and keep your own goals in perspective.

Don’t Beat Yourself Up Over Slip-Ups

A lot of us have a little voice in the back of our heads which says something like “Sod it, I’ve eaten two cookies, I might as well finish the packet and start my diet again tomorrow.” At that rate, tomorrow never comes.

Focus on making healthier choices, most of the time, and you’ll do fine. You don’t need to be a paragon of virtue when it comes to what you eat and how much exercise you do: taking small actions, consistently, will get you to your goals far more effectively than making a huge effort for three days then giving up for the next six months.

If you’ve got diet/fitness goals at the moment, what small, daily actions do you take towards them? How do you keep yourself on track after a minor slip-up?