Take A Breather
Deep breaths raise your body’s blood oxygen levels, which can help increase your energy and alertness by lowering blood pressure and slowing your heart rate. The idea is to breathe deeply into your belly, not your chest. While sitting upright, inhale slowly through your nose and feel your abdomen push out, then exhale slowly through your mouth. Alternatively, a method used for quick energy in yoga calls for quick inhaling and exhaling through your nose while your mouth is closed. It is recommended to take 3 of these rapid breaths within a second, and repeat up to 15 seconds.

Move Around
If you have an office job like so many Americans, try getting a little exercise either on your lunch hour or if you get a shorter break throughout the day. A study from California State University, Long Beach suggested that the participants had a longer time of increased energy after taking a 10 minute walk than they did if they ate a candy bar or other sugary quick fix. The reason that a little brisk exercise works better than a store bought solution is that walking pumps oxygen through your veins and muscles.

Drink More Water
Your brain is made of 83% water, so it just makes sense that if you’re dehydrated it’s not going to function as well as it could or should. Fatigue isn’t the only symptom of dehydration of course, it can also cause depression, confusion, aggravation, constipation, and headaches. Make sure you drink plenty of water, or eat foods that have high water content like fruits and vegetables. Excess caffeine can cause dehydration, so be sure to balance it carefully.

Watermelon
The high liquid content of watermelon, along with the natural sugars and fiber, make it the perfect snack. However, it’s much more than just a snack. Tomatoes are highly touted for their high content of the immune strengthening antioxidant lycopene. The fact is that watermelon actually contains more lycopene (40% actually) than tomatoes. If you bring one home, keep it out even once it’s cut instead of refrigerating it. This may sound strange, but you get the most benefit this way. Room temperature watermelon can continue producing antioxidants for up to two weeks.

Onions
Primarily used for seasoning, onions are high in vitamin C, fiber, folate, and vitamin B-6. They also contain large amounts of quercetin, which can help relieve allergies and has also been known to have anti-cancer effects. Studies have shown that people who eat the most onions can reduce their risk for oral cancer by 84%, colon cancer by 56%, breast cancer by 25% and prostate cancer by 71%. Red onions have the most quercetin, but pink shallots have a wider mix of antioxidants.

Lettuce
Looking at the light green color of most lettuce would generally lead one to believe that it doesn’t have the nutrients of other vegetables, but this is not the case. Iceberg lettuce contains lutein and zeaxanthin, which are carotenoids that reduce the risk of cataracts and age related macular degeneration. Add a salad at the beginning of a meal to get some of these benefits, and you’ll also likely eat fewer overall calories due to feeling more full and satisfied.

Between driving, watching TV, and working at desks, Americans spend half their waking hours sitting down. The problem with this is that our bodies are designed to move, and when we spend so much time sitting our health suffers in many ways.

Sitting causes the central nervous system to slow down, which can lead to fatigue. One study suggested that fatigue could be reduced by up to 65% within 6 weeks by adding low intensity exercise like walking three times a week. Sitting can also weaken the muscles that support posture and are used to walk. This can stiffen joints, and lead to hunched posture and increase the risk for back and joint pain. Sitting for a few hours can cause enzymes in your body that break down fats in your bloodstream to start switching off. Prolonged sitting can cut their activity by up to 50%.

It’s no secret that the biggest traps at home are the TV and computer, so a little careful planning can add some activity to those non-active pastimes. Try placing exercise equipment like a treadmill or stationary bike near your TV and use it for at least a half hour a day. Some people choose to put their computers on an elevated shelf or stand so that they can stand while using it. Video games are just as sedentary activity as watching TV in most cases, but there are options like some of the games on the Nintendo Wii that allow you to mimic motions in sports such as tennis or baseball.  While certainly not a replacement for a workout, but still much better than the alternative.

At the office, try standing up when you answer the phone, or scheduling “walking meetings” when there aren’t a lot of notes to be taken. Another good practice is the 10 minute rule, which is to get up and stretch or walk around for 10 minutes out of every hour. Try parking your car farther away from the office, and take the stairs instead of the elevator when/if you can.

There are over 40 million Americans that suffer from seasonal allergies, and what’s worse is that most of the medications that help alleviate these symptoms have harmful side effects. Fortunately, there are some answers hiding in nature that are much safer than drugs, and have little to no side effects.

Quercetin
Quercetin is a plant pigment that can inhibit cells that produce histamine.  It’s naturally occurring, and can be found in various foods like citrus fruits and onions. Don’t plan on getting enough of it through your diet though, the amounts found in foods can be minimal. Depending on the severity of your symptoms, take up to 600mg of a quercetin supplement either preventatively or once your symptoms start. It has minimal side effects like headache or upset stomach in some cases.

Stinging nettle
Stinging nettle is a flowering plant that reduces histamine production when ingested. The average dose is between 500mg to 1000mg depending on the severity of the symptoms. Consult your doctor or allergist first, as some people can be allergic to stinging nettle. Rare cases can cause upset stomachs.

Fish oil
The same omega 3 fatty acids that can reduce inflammation that leads to heart disease also helps with allergies. When buying fish oil, be sure to read the label carefully. Make sure you’re getting mercury free fish oil that is either purified or pharmaceutical grade. This will ensure that what you’re buying is potent enough to have positive effects and has had any and all potential toxins removed. Typical dose is 2000mg a day.

For decades we’ve known that there are health benefits to drinking a glass or two of wine daily.  Historically, moderate alcohol consumption has been linked to increasing good cholesterol, decreasing blood clots, and promoting blood vessel dilation. New research suggests that there may be just as much, or potentially more benefit from beer as there is from wine.

NOTE: This should not be misconstrued as a reason to start drinking if you don’t already, but the moderate approach (2 drinks per day for men, and 1 per day for women) can yield benefits to your cardiovascular system as well as bone health.

Many of the B vitamins found in yeast don’t make it through the fermentation and filtering process that wine undergoes, but the different methods in brewing and filtering beer can preserve them.  Also preserved are other nutrients that are present in barley and wheat that cannot be found in grapes, which are used in wine.  The primary beneficial vitamin is B6, which can prevent the buildup of amino acids that have been linked to heart and vascular disease.

In February 2010, the Journal of the Science of Food and Agriculture published findings from a study of 100 commercially produced beers that showed a high content of silicone, which increases bone density.  In moderation, alcohol consumption in general has been shown to benefit heart health, but a 2003 survey found that men who drank beer rather than other types of alcohol had lower risk for coronary artery disease.   A similar study performed at the University of Texas Southwestern Medical Center at Dallas reported that moderate beer consumption lowered risk of coronary heart disease by up to 40% compared to those who don’t drink at all.  This can be attributed to the antioxidants contained within, which are as much as red wine and up to 5 times more than white wine.  It’s not only men who reap the potential benefits from the occasional “oat soda” though, the Nurses’ Health Study showed that women who drank 1 beer per day had fewer instances of hypertension than those who drank a glass of wine per day.

Keep in mind that all of the research presented is about moderation, as going beyond the daily recommendation (2 drinks per day for men, and 1 per day for women) can have adverse effects on your health.

WARNING: Alcohol is not for children and teenagers up to age 21, pregnant & nursing women, or for persons with diseases of the central nervous system, kidneys, liver, and other digestive organs. Drinking alcohol during pregnancy or nursing may adversely affect the development of your fetus or child. Always drink responsibly, and in moderation.

Cut Out Dairy
Dairy products are not only difficult for the body to digest, but they can cause weakness in the muscles in the wind pipe and cause snoring.  Dairy leaves behind a trail of mucus in the body, and that dampness can weaken the soft palate. It also is a leading cause of fatty tissue around the neck, which can also lead to snoring.

Go Bananas
Research from the University of New England in New South Wales, Australia indicates that a compound that is found in bananas can help keep the throat open and reduce airway pressure, thus reducing snoring. There seems to be a higher level of these compounds when the bananas are blended than when eaten whole, so try them in a shake or smoothie.

Sing Your Heart Out
A British study of 20 snorers had the subjects perform vocal exercises for 20 minutes a day for 3 months.  More than half of the test subjects reported less snoring.  The study conductors seem to believe that these vocal exercises helped the participants control the muscles of the soft palate and upper throat and thus reduced their snoring.

Change Your Pillow
Your snoring problem may simply lie in your beat-up and worn-out pillow. It's best to sleep on a pillow that will elevate your head, since this slightly raised angle will not only align the head and neck but will also open nasal passages — two factors that can reduce snoring.

If you’re craving a steak or a burger:
Cravings for red meat can signal a lack of iron, or conjugated linoleic acid, which is a fatty acid that helps your body burn stored fat. A healthier option to replace iron is dark, leafy greens like spinach.  This is especially beneficial if your diet is high in fat or carbohydrates. Try incorporating smaller amounts of red meat into your diet so that you don’t go overboard when you do indulge.

If you’re craving baked goods:
This usually indicates that your blood glucose levels are fluctuating. The stress hormone cortisol triggers the release of glucose, and thereby insulin to regulate it. The sugars and carbohydrates in baked goods raise levels of blood sugar and serotonin, which is a brain chemical that invokes feelings of happiness.  Instead, try a piece of fruit or a glass of 100% fruit juice.  Not only will the natural sugars help level you out, but they also provide nutrients like vitamin C that you can’t get from a brownie.

If you’re craving chocolate:
Chocolate contains an amino acid called phenylalanine, which is essential in the body’s production of brain chemicals dopamine and serotonin.  These chemicals enhance mood, and reduce pain. A better choice is dark chocolate as it has less sugar and more cacao.  Another option is to mix unsweetened cocoa powder with skim milk and add a natural sugar substitute like Stevia.

If you’re craving French fries:
This usually means you’re lacking sodium, or experiencing a blood sugar imbalance caused by cortisol. The simple carbs in potatoes break down to glucose, and the salt will satisfy your need for sodium.  The healthy alternative is salted nuts like almonds, pecans, or walnuts.  These are full of sodium as well as healthy omega 3 fatty acids.  The protein found in nuts will help keep your energy up as well.

In September of 1969, U.S. Senator Gaylord Nelson (D-Wisconsin) gave a speech in Seattle, WA.  During this speech, and an identical one 6 days later in Atlantic City, NJ he announced his idea for a nationwide day to raise awareness of and inspire appreciation for the Earth’s environment.  Today, 40 years later, we still celebrate and advocate proactive solutions to our planet’s needs.

Denis Hayes founded the Earth Day Network to promote the first Earth Day in 1970, and their work continues today.  Their international network coordinates with over 19,000 organizations in 192 countries to plan and carry out millions of community development and environmental-protection activities throughout the year.

For the 40th anniversary, the Earth Day Network has created a number of worldwide programs that they expect at least 1.5 billion individuals to participate in.  These programs include:

Global Day of Conversation
A day of worldwide conversation between mayors that will focus on building a green economy

Athletes for the Earth
Olympic, professional, and local athletes will promote solutions for climate change

A Billion Acts of Green
Bringing together the millions of initiatives and commitments that organizations and individuals across the globe promise each year.

Artists for the Earth
Artists and art institutions all around the world take part in a campaign to raise awareness of environmental issues.

Sudden Dizziness or Chest Pain
Either of these scenarios could signal a serious cardiovascular problem stemming from lack of blood being pumped to your heart or brain.  If you experience these symptoms, you should stop exercising immediately and if they don’t subside then you should seriously consider visiting the ER.  Sometimes symptoms like chest pains or shortness of breath can be caused by sudden pains or muscle cramps, so be sure to have your doctor evaluate you to be sure.

Chills, Headache, or Blurred Vision
If you experience any of these symptoms while exercising in hot weather or inside a hot building, stop immediately.  These symptoms could be a sign of heat stroke, which is potentially fatal.  If you don’t feel better right after stopping, your body temperature could be so high that it needs to be cooled right away to prevent possible brain damage.

Feeling the “Burn”
In order for muscles to gain strength and endurance your body breaks down carbohydrates into lactic acid.  This makes your muscles acidic and causes the burning sensation.  The longer you’re in the burning zone, the longer it will take for your muscles to recuperate for your next workout.  When you start to feel the burning, slow your pace and exercise at a low intensity until it subsides.

Pain or Tenderness That Doesn’t Subside
Overuse injuries to bones, tendons, and ligaments are often preceded by localized soreness on one side of the body.  This soreness will generally get worse with continued exercise, so stop immediately if you feel this sort of pain.  This is different than delayed onset muscle soreness which will typically occur 8-24 hours after intense exercise.  This will usually take a few days to completely subside, so exercise at a lighter intensity until you’re fully recovered.

Eat Low Glycemic Carbohydrates
The Glycemic Index (GI) measures how quickly carbohydrates in food become sugar in the blood.  Foods high on the GI cause spikes in blood sugar and dips later on, which cause you to crave more sugar.  Foods with a low GI rating will stabilize your cravings and blood sugar.  Fresh, whole foods are best for maintaining your blood sugar.  Low GI foods like green vegetables such as spinach, broccoli, and asparagus are full of antioxidants that promote healthy skin as well.

Limit Refined Sugar
Controlling sugar is the biggest trick to shedding years by just changing your diet.  Knowing how they affect you and where they most often hide is key.  Most processed, packaged foods contain sugars that cause a process called glycosylation.  This causes the skin to become discolored and stiff over time.  If a foods list of ingredients has sugar in the top 3, then avoid it.  Remember that different types of sugar like dextrose, high fructose corn syrup and caramel may be listed instead of sugar, so beware.

Eat Antioxidant Rich Foods
Free radicals, or oxygen based molecules from toxins are the biggest culprit to advancing the aging process of your skin.  Antioxidants can repair the damage done and help reduce wrinkles and chance for skin cancers.  Some of the more powerful antioxidants can be found in the omega-3 fatty acids of fresh cold water fish like salmon and sardines.  Other good sources are quercetin, found in broccoli, onions, cranberries, and apples, lycopene in tomatoes, watermelon, and pink grapefruits, and beta-carotene in carrots, sweet potatoes, pumpkins, and squash.

Drink Water
Water can literally plump the skin from the inside out and reduce the appearance of fine lines and wrinkles.  Be sure to drink at least 8 tall glasses of water a day, more if possible.  Drinking plenty of water will also help detoxify your body and flush out any excess wastes.