Marilou Wacay

Tips for a Healthier Diet

2009-05-07T07:31:00.001+08:00

Healthy eating is a topic that is important to many people. We often hear that Americans are not eating a healthy diet. In recent decades our average weight has risen substantially while our fruit and vegetable consumption has decreased. One of the most important things we can do for our waistlines and our general health, is to increase our intake of fruits and vegetables daily. By incorporating a few simple lifestyle changes, you can do just that!

Fruits and vegetables help prevent diseases

Fruits and vegetables have many important vitamins and minerals as well as fiber. Studies have shown that people who eat greater amounts of fruits and vegetables have lower rates of heart disease, stroke and some types of cancer. Choose vegetables in a wide range of colors to ensure that you get many of the important vitamins and minerals. The deeper the color of the fruit or vegetable, the more nutrients it contains. Choose the deeply colored sweet potatoes over white potatoes, for example.

Fruits and vegetables help with weight loss

Increasing your fruit and vegetable intake can be helpful in a weight loss program as well. The water and fiber content in fruits and vegetables helps you to feel fuller, quicker and they are often low in calories. The more of the right foods that you eat, the less room you will have for the unhealthy foods. As you eat more of the healthy foods, your appetite for them will increase as well. Remember that the fruits and vegetables are a substitute for the higher calorie foods, not in addition to them. If you only add fruits and vegetables to your current diet then you will be increasing your calorie intake, not reducing it.

Tips for adding more fruits and vegetables to your daily diet

Look for ways to increase the fruits and vegetables in dishes you already eat, and add extra fruits and vegetables to dishes that already include them. In the morning, try adding more vegetables to a morning omelet and more fruit to breakfasts cereals for example. Add extra vegetables to stir fry dishes and soups and decrease the rice and pasta. Buy pre-washed and cut vegetables and fruits in the produce section at the grocery store, to provide convenient alternatives to high-fat snack foods. If healthy alternatives are as convenient as the unhealthy snacks, you will be more likely to make wise choices.>/p>

Fill half your plate with fruit or vegetables at mealtime. Keep fresh fruit handy at home. Take small bags of cut fruit and a small container of vanilla yogurt for dipping or small bag of cut vegetables and a container of low calorie dip, to work as an mid-day snack. That should keep you away from the vending machine. You can also keep a variety of dried fruits in your desk drawer for snacking emergencies.

Getting kids to eat more fruits and vegetables

Many fast food restaurants are adding healthy alternatives to their menus. Order apple slices or a fruit bowls in place of French fries or a chicken fillet sandwich or wrap in place of a burger. Try the smoothie shop instead of the ice cream parlor for a healthier treat that also incorporates a serving of fruit.

Fruits and vegetables are necessary for a healthy diet. By incorporating more of them into your daily routine at home and at the office, you can do wonders for your general health and you can also shed a few pounds in the process.

Article Source: http://www.ArticleStreet.com/

About the Author

Kevin Kielty lives in North Carolina and writes articles on health insurance. If you are looking for rate quotes on health insurance in North Carolina, visit BCBSNC, also known as Blue Cross and Blue Shield of North Carolina.

Work Hard, Rest Hard!

2009-05-04T00:32:00.000+08:00

People work hard during the day, and head home tired, looking forward to some rest and relaxation. A good night’s sleep is sufficient to recharge and refresh people for another day’s work. Those who manage to get restful and adequate sleep manage their work well as they are rested.

To ensure that you get proper rest at night you should invest in a suitable bed and a comfortable mattress. The kind of mattress you have has a high impact on kind of relaxation and sleep you get. If your mattress is perfect for you, then you must be getting adequate rest and getting up refreshed in the morning, looking forward to another day’s work. There are various kinds of mattresses available in the market and buyers are spoilt for choice.

Before selecting the perfect mattress, a person should check what benefits are offered by different kinds of mattresses. There are orthopedic beds and mattresses to help people with severe health problems. People suffering from back and spine problems benefit a lot from the use of these mattresses. Apart from them old people tend to gain from use of these mattresses. Before finalizing and buying a mattress, a person should check whether it provides proper comfort and support to your body. A good mattress should provide proper support to the neck and body and be comfortable to sleep in. You should not get tempted by good looking designs and new products which are launched in the market.

A person should determine whether a hard mattress would be suitable to him/her or a soft mattress and depending on that should make the purchase decision. One good option is the memory foam mattress which provides lot of benefits to its user. It is said to adjust to a person’s weight and when a couple is sleeping in the same bed it adjusts well so that one person is not disturbed by the movement of other. Memory foam mattress is also known to adjust temperature and absorb heat from the body. People who are bed ridden with some injury benefit from the use of this mattress as it will provide relief to the injured area. When using other kinds of mattresses, you do not feel comfortable or rested after a night’s sleep. But memory foam mattress has the ability to provide total support to the body by adjusting to the body contours. It also gives perfect support to the neck and spine, thus providing restful sleep.

Some people even use magnetic mattresses to benefit from magnetic therapy. Magnetic mattress has strategically placed magnets which help people suffering from chronic pain, by improving the blood circulation to the problematic area. This kind of mattress helps to relieve pain, restore energy and provide a deep and restful sleep. So before buying a mattress, check and verify the benefits they offer and what kind will suit you best.

Article Source: http://www.ArticleStreet.com/

About the Author

Laura Brown has witnessed first hand the importance of quality new beds -- after redecorating her house -- bedstar.co.uk were the webs number one supplier, one which she will use again!

Here Comes The Sun - Keeping Healthy This Summer

2009-04-30T00:27:00.000+08:00

Summer sunshine is just around the corner, and it's worth remembering that the sun and over exposure to it often leads to painful sunburns that could lead to unsightly scarring and skin cancer. As summer approaches, we often need reminders or new ideas to help protect our skin from harmful UV rays.

Choosing the Best UV Protection

While planning a beach vacation, we tend to have more important things on our minds than sun protection. Whether people want to admit it or not, looking great at the beach takes some special planning. Not getting sunburned also takes some special planning. A lot of people tend to shy away from sunscreens because several of them are colored. No one wants to go to the beach looking like a cartoon character! No worries, beach bums. There are plenty of sunscreens that rub in clear.

All sunscreens have a sun protection factor, or SPF, printed on the bottle or label. A minimum SPF of 15 blocks most of the sun's harmful rays and helps prevent sunburn. The minimum SPF does not offer maximum protection; some rays will still penetrate and may burn you. It is highly recommended that you use a sunscreen with an SPF of more than 15. Broad-spectrum sunscreens with SPF of higher than 15 that also contain avobenzone, ecamsule, zinc oxide or titanium dioxide are proven to be more effective against all of the sun's UVA and UVB rays.

Applying Sunscreen

If you read the label, you will likely see "generously apply," but what does that really mean? Apply sunscreen in a similar fashion that you would apply lotion to very dry skin. Apply about one ounce of sunscreen to the legs. Follow up with about one ounce to the face, neck shoulders and arms. In all, an adult should probably use 2-3 ounces of sunscreen per application. The initial application should take place about 30 minutes before entering the sun. This short wait allows your skin to absorb some of the protective chemicals. Reapply sunscreen about every 1.5-2 hours. Even "water resistant" sunscreens often get washed away within an hour. Any time you dry your skin with a towel, reapply your sunscreen.

Other Sunscreen Options

Female beach-goers tend to feel their best when they can wear makeup. Even a hint of color can help a woman feel her best. Avoid lip glosses that do not offer SPF! Lip cancer is one of the most common forms of skin cancer. Using lip gloss without SPF helps pull more of the sun's power to your lips. Many cosmetic companies now advertise SPF in not only lip glosses and lipsticks, but in other products as well. Facial creams can be a great way to ensure you have enough SPF to protect delicate facial skin as well as ears, neck and chest.

Clothing, Sunglasses and Hats

While you're just relaxing in the sun, save the sunscreen and wear a light layer of clothing. Clothing will help protect your skin, but not as well as sunscreen. A typical cotton t-shirt provides about the same protection as most SPF 15 sunscreens. Proper summertime clothing can also help keep you cooler. Darker colored clothing can provide more protection from the sun than light colors. Many companies are creating sun-protective garments that help protect against the sun's rays. Detergent companies are joining the battle and creating laundry detergents that add polymers to clothing that will help block UV rays.

Wide brimmed hats are an excellent addition to the summer wardrobe. Hats help protect the forehead, nose and ears from sunburn. The hat doesn't have to be huge. Just 2-3 inches will help protect delicate skin from a painful burn. Baseball caps can help protect the face, but not the neck or ears. Tightly woven straw hats can help protect and shade you from the sun's glare. It's easier than ever now to visit somewhere on holiday where there's a lot of sunshine and cheaps are flight - for example there's quite a few cheap flights to Malta at the moment.

Sunglasses are a very important factor to any summertime wardrobe. Dark sunglasses aren't enough. To effectively deter UV rays, glasses must have a special chemical coating. Look for sunglasses with an ANSI label. The sun's rays can still penetrate darker plastics. Don't forget children's sensitive eyes as well. Children need the same eye protection as adults.

Avoid Alcohol

Drinking alcohol can lead to more severe sunburn. Alcoholic beverages tend to dehydrate the skin, making it more susceptible to sunburn. Excessive alcohol consumption tends to make sun-lovers less aware of the amount of time they have spent in the sun and increases the chance of sunburn. Drinking alcohol also increases the risk of falling asleep in the relaxing midday sun - try to avoid.

Article Source: http://www.articlestreet.com/

About the Author

If you're a sun worshipper you might be considering a holiday Italy and travel guide yourmalta.com includes a Rome weather forecast More news about Malta is available at the site with their Malta blog

My Nene, My Nene...

2009-03-03T02:27:00.002+08:00

Amazing Beauties

2009-02-22T02:38:00.003+08:00

The photos above are originally posted at this link:
http://travelogue.digitalrebel.ws/2007/03/amazingtouch.html

Set Up Your Own Online Games Home Business

2009-02-20T03:33:00.005+08:00

By: Geoff Kitkat

One of the best bets for starting an online home business is an on line gaming site. These sites are typically very easy to set up and ensure almost immediate success, thanks to the popularity of online gaming. Here's a quick guide to help you start your own online gaming home business.

1. Research popular online games - Most online games are available in flash format. Try to find a good mix of popular games that you can add to your own site. If you want to start fresh, you can hire a developer to design games that will be unique to your own business.

2. Set up a site - It is a good idea to use a content management system for your new online home business. A CMS will make it very easy to build an attractive site that will be appealing to gamers. As a bonus, many popular CMS systems are free and feature games that are already built in and ready to go.

3. Start promoting your site - Once you have your site ready to go, you can begin promoting your online home business gaming site. One of the best places to start is a gaming community that is centered around the type of games that you offer. Free games are always popular and they are a great way to attract new players.

4. Keep the games coming - Don't fall into the trap of having old, stagnant games. Stay on top of the market by finding new games and designing unique games to fit your online home business. The more games you offer, the better your chances are of success.

5. Stay on top of trends - Gaming trends can change at the drop of a hat. Stay on top of the market by getting involved in the gaming community.

6. Offer a premium area - This is how you can really start making money for your online home business. Offer special games that are only available to subscribers, or offer them the ability to challenge one another to games for a fee. This is a great way to offset your bandwidth costs and make extra money.

An online gaming site is a great place to start for an online home business. The set-up costs are minimal and it is a niche that has been consistently popular for many years. With proper management, you could be the next great gaming portal.

Look caerfully at the optiosn available. You should look for a system that will enabel you to start with a free or quite low cost option - get your game site first, so you can judge the quality and attractiveness of the games. You then need an option that allows you to upgrade your position so you can start to promote yoru own games, and even host high ticket tournaments.

of course, the really best opportunities will also have the opportunity for you to set up a full multilevel marletin opportunity, so you can easily duplicate wha you have apready been doing.

You never know, following that route, you could either play games for money, or even make money on the game...

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Author Bio
Geoff Kitkat has been involved in internet marketing and social networking projects for several years. he has built up a great on-line business out of uVme online games. Watch the video and get a free report by visiting www.uvmeonlinegames.com.

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2009-02-19T03:33:00.001+08:00

By: Geoff Kitkat

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Choosing A Wedding Date

2009-02-19T02:09:00.001+08:00

By: Gina Brown

The most commonly asked question you will hear when your friends and family are informed of your engagement is "When is the wedding?" Choosing a wedding date is very important because almost all of your wedding planning details will revolve around the date that you choose. Here are some things to take into consideration to help you pick a perfect date for your wedding.

If you already know where you would like to have the ceremony and reception, you should call them and confirm what dates they have available. If you are set on a specific location, your wedding date will have to coincide with the availability of the location, especially if you have chosen a very popular location because these places tend to get booked very quickly.

Take into consideration what type of wedding you have in mind. For example, have you always dreamed of a beach wedding surrounded by the calming sounds of the ocean or a fall wedding with beautiful red and orange leaves in the background? You will have to choose a date that is appropriate in terms of temperature and seasons. In addition, if there is a particular style of dress that you have in mind, the time of year will influence your bridal attire choices.

Have you always wanted a wedding during a specific holiday such as Christmas? Christmas is a popular time because many wedding locations are already beautifully decorated at this time of year. However, getting ready for a wedding in addition to all the activities that occur during the Christmas holidays such as shopping, parties, wrapping gifts can be too much for some people.

Maybe you thought having a wedding during a holiday would be easier for your guests due to the three day weekend. Some people may appreciate that your wedding is during a long holiday weekend while it might be difficult for others because many people plan their own vacations during these times of the year.

Are there important people in your life that you feel must attend the wedding? While there will always be people who will not be able to make it, some people may be higher on your priority list than others. For example, if your maid of honor is giving birth the same month you choose to have your wedding, you may want to give her a little time after the birth to feel more comfortable in her bridesmaid dress. Or maybe your parents have a vacation already planned for the same time. Prevent scheduling conflicts as much as possible by discussing your wedding date with these important people to avoid any problems.

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Author Bio
Gina Brown writes articles on a variety of wedding topics. To learn more about wedding planning, Gina recommends you visit: http://www.AWeddingToPlan.com

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Lake Agco Adventure

2009-02-18T03:50:00.006+08:00

01-02-09_1134, originally uploaded by Malou Wacay.

We went to Lake Agco last January 1st of this year. More photos from this link: http://www.flickr.com/photos/wacay24/tags/lakeagco/.

Flickr

2009-02-18T03:47:00.003+08:00

This is a test post from , a fancy photo sharing thing.

Wedding On A Budget

2009-02-16T02:03:00.001+08:00

By: Gina Brown

Traditionally, the bride's family paid for the costs of a wedding while the groom would incur the expense of the honeymoon. These days it is not uncommon to find many couples paying for their own wedding from their own funds. However, you don't have to spend a fortune or go into debt to have a beautiful wedding. Determine the amount of your budget and stick to it. Keep track of all your expenses and receipts in a folder or binder so that you can stay organized and accurately keep track of where your money is going. Here are some helpful tips to help you stay within your wedding budget.

Wedding Dress
• Avoid overly elaborate dresses because they will be more expensive.
• Choose a floor sample dress and just have it dry cleaned if necessary.
• Look for your dress during prom and homecoming or consider wearing a bridesmaid dress. You can find a beautiful white or cream colored dress during that would be perfect for a wedding at a fraction of the cost of a traditional wedding dress.
• Look at consignment shops and the classified ads. Wedding dresses are generally only worn once so you can get a gently used dress at a huge cost savings.

Reception
• Keep the number of guests down. You and the groom should look at the first draft of the guest list and carefully consider who can be taken off the list.
• Have a cash bar instead of an open bar. Or you can also just provide wine and beer to keep the costs down.
• Hold the ceremony and reception in the same location. You will be able to cut the cost of the location for the ceremony, decorations and transportation to the reception site.

Flowers
• Purchase your flowers wholesale and just pay for the labor of a professional florist to arrange them.
• Arrange the flowers yourself. A bouquet made of all roses with a little eucalyptus filler and tied with ribbon makes a stunning bouquet and you do not need to be a professional to put this together.

Photography
• Find a photographer with reasonable hourly rates and pay only for the time to do your formal poses. You can then designate friends or family to take the candid shots throughout the rest of the reception.
• Put disposable cameras at each table with a note asking guests to take pictures to help you capture memories.

Invitations
• Print your own invitations using your home computer. Visit your local arts and crafts store or search online and purchase a do-it-yourself invitation kit.

Miscellaneous
• Make your own wedding favors. Wrap up jordan almonds or other candies in lace and tie with ribbon pre-printed with your names and wedding date.
• Keep the number of chosen bridesmaids and groomsmen to a minimum or choose not to have them at all. This will keep the rehearsal dinner cost down as well as eliminate the need to buy groomsmen and bridesmaid gifts.

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Author Bio
Gina Brown writes articles on a variety of wedding topics. To learn more about wedding planning, Gina recommends you visit: http://www.AWeddingToPlan.com

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Good Web Deals: 5 Cool Online Shopping Tools

2003-09-25T03:30:00.004+08:00

By: Jamila White, "The E-Commerce Diva^TM"

Whether you're shopping online or hitting the malls, make your holiday gift-giving easier, quicker, and cheaper this year with these five cool Web tools!

1. Online Coupons
Shopping online? You may be surprised to find out you can get up to 25% off your order or free shipping at your favorite retailer - if you know the right code. Before you submit your online order, do a quick search to see if any discount coupon codes exist for the retailer you're shopping with. My two favorites are:

Wow Coupons: They offer online coupons for many web stores - including 1-800-Flowers, Amazon.com, Dell Computers, Gap, Lillian Vernon, Nordstrom, Red Envelope, Spiegel, Wine.com and many others. The list is updated daily, so check the site before you complete your order. Or better yet, get on their mailing list for automatic updates: www.wow-coupons.com/online-coupons.php

Google.com: Try a search for [retailer name] coupon discount code.
Bargain Bonus: This tactic also works for discounts on monthly membership sites like AOL, Match.com and eHarmony.com.

2. Offline Coupons
Smart shoppers use the web not just for online purchases, but to get good deals on offline purchases as well.

Wow Coupons offers printable coupons for popular retailers like Ann Taylor, Best Buy, Hallmark, Macy's, Sharper Image, Toys R Us and others. Be sure to pull up this site before you head out to the mall: www.wow-coupons.com/index.php (click "Retail" on the left)

Also, sign up for your favorite store's e-mail newsletter - retailers often send unadvertised coupons and specials to customers their mailing lists.

3. Find Local Sales
Serious bargain hunters often check the newspaper advertising circulars to find out about local sales, or hop from store to store to find the best price. But one great web tool, Cairo (http://www.cairo.com), lets you skip all that nonsense and search online for the best deals at stores in your area. Simply enter your zip code, and BAM! You have a comparison list of retail or grocery store sales in your area, and you can even search for a specific item.

Bargain Bonus: Cairo also helps you get refunds from stores who offer a lowest price guarantee. Simply enter an item you've already bought and they'll e-mail you if it's being sold for less by another store.

4. Compare Prices Online
Shopping comparison web sites PriceGrabber.com, MySimon.com and Froogle.com let you type in a specific item, and see who's selling it the cheapest online. MySimon.com also has great buying guides if you aren't sure which product to get. This is super handy if your teenage niece wants "that new iPod" and you don't know which one.

5. Skip the Post Office
Take the hassle out of sending greeting cards this holiday season. Hallmark (www.hallmark.com) lets you customize your own personal or business greeting cards for Christmas, Hanukkah, Kwanzaa and New Years. You can even upload your address list, and Hallmark will label, stamp, and mail them for you - and you don't have to set one foot in the post office! Fully customized cards start at $1.15 each, plus postage.

For an extra special touch on your greeting cards or party invitations, add a photo image of yourself, your business logo, your kids, or even your dog Charlie to your postage stamps. At Stamps.com, you can have your own personalized stamps in as little as two business days; a sheet of 20 stamps costs $16.99 (you can save more when you buy multiple sheets). photo.stamps.com

Author Bio
About the Author: Jamila White, "The E-Commerce Diva^TM", helps small business owners attract new customers and sell more products on the Web. Get her free "Sell More Online" newsletter at www.ecommercediva.com/newsletter.html.

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Web Graphics

2003-09-25T03:14:00.003+08:00