The differences between down comforter and down alternative comforter

It is a big mistake if you think that bedroom is just a place to sleep without the need of decoration. A sleeping space which can give you the feeling of comfort and coziness will offer you the deep sleep and the best recovery of energy. Among many different ways to decorate your bedroom, a comforter seems to be a wonderful choice for many people having the warm sleep at night.

However, it is usually made mistakes between a down comforter and a down alternative comforter. Is it the same? Are there any differences between them? This article will give you the answers:

1. When to use:


Down comforter: if you prefer the warmth of a down comforter and do not mind of how heavy of it, you can go ahead with what you like. Especially, for those who are in the religions with the very cold winter, this is the best choice.

Down alternative comforter: if you do not need much warmth from the comfort as you are in tropical climate countries where the weather is not too cold, this down alternative comforter is the most suitable one.

2. Material:

Down comforter: the main material of it is the feathers of ducks and geese or their undercoat. Sometimes, it is both of them.

Down alternative comforter: With this kind of comforter, it is usually made of microfiber and not of down.

Thereby, the price of the comforter is a little bit higher than the alternative, which is suitable for those who are on the budget to choose the down alternative comforter. Besides, some people may have the allergy to feathers of the poultry; they need to choose it.

If you have much money to spend on, down comforter is the best as they have higher quality.

3. Care instruction:

Down comforter: To keep the origin form of the down comforter, there is a limit to wash it in the washing machine.

Down alternative comforter: As we have mentioned above, this kind of comforter can free of allergy to feathers. However, if you want to maintain that function of it, you need to always keep it clean.

However, considering that it is worthy to invest in comforter to find out which one is easy to clean and wash.

4. The warmth and weight:


comforterDown comforter: made from feather of ducks and geese, this kind of comforter is famous for its warmth that hardly any kind of the others can compete with. However, alongside the super warmth, down comforter is a bit heavy, which is perhaps a nuisance for some people.

Down alternative comforter: Even though it is not the rival of the down comforter in warmth level, but it is rather light as its material is the blends of polyester.

Conclusion: It is up to your preference and requirement to choose the best down comforters or best down alternative comforters. Before heading out for buying one, go to to read some best down comforter reviews and grab best black friday deals right now. No matter which one you will choose, remember to purchase them at a famous brand for standard quality and high warranty.

What’s the difference between a healthy fear and a phobia?

Every time Lamont B., 16, of Brooklyn, N.Y., goes near a window inside a high building, his heart begins to pound and he starts sweating. ‘Tin terrified of heights,” he explains. “I can’t go on rooftops or terraces or near cliff edges without getting dizzy and needing to get away.” Lamont suffers from a common fear that doctors call acrophobia, or fear of heights.


But don’t assume that Lamont is a fearful person in general. He has plenty of friends and does well in school. Lamont regularly performs his own raps at school talent shows, the kind of activity that makes many people choke up! In fact, stage fright and the fear of speaking in public are among the most common teen phobias.

What causes a person to fear one thing and not another? And what’s the difference between a true phobia and an ordinary, everyday fear?

Fear: Keeping You Safe

Fear, which helps keep us out of danger, is a complicated feeling. Need proof? People dislike fear and try their best to avoid it; yet many line up for roller coasters and horror movies. Television shows such as Fear Factor are also very popular. Experts say there’s a fine line between fear and phobia.

Fear is a normal, and an important, human reaction to something that seems dangerous. “It kicks into effect when we feel threatened to help us either fight off the danger or run away,” says Dr. David Fasslel; a child and adolescent psychiatrist in Burlington, Vt. When a person is scared, he or she goes through physical changes known as the fight-or-flight reaction. Blood pressure increases and heart rate speeds up to pump blood to the large muscles used to run away. The sweat glands produce perspiration to cool the body. So if you’re riding your bike and a car swerves too close to you, you can speed away more easily.

Lamont experienced that reaction recently: “One time I was walking to the video game store, and I walked by a lot [where] I didn’t know there was a dog. It started barking at me, and I started running. My body started moving on its own. I was moving without knowing where it was going. I felt like I could run faster than I had ever run in my life.”

Sometimes fear is triggered by a loud noise, such as the pop of a balloon or a loud clap of thunder. Often, a new or unknown situation sets off our sensors for potential danger. Young people experience more fear than adults do, because they face unfamiliar events and circumstances more frequently. Many teens fear being embarrassed in front of friends or classmates, speaking in public, or being rejected. Fear can be more severe when a person feels out of control or unable to escape. That is why many people enjoy haunted houses, horror movies, and bungee jumping. They experience the physical sensations of fear, which can be thrilling, but they’re in control. They know that the event will end and that no one will really get hurt!

When Fear Gets Out of Hand


Lamont’s fear of heights, which causes him to experience the body’s normal fight-or-flight reaction in a situation that’s not actually dangerous, is considered a phobia. “A phobia is a persistent fear of a specific object or situation that’s strong and irrational,” says Fassler. Lamont knows he’s not going to be swept up and out the window of a building, but that knowledge doesn’t keep his mind from telling his body that danger is lurking.

James A., 15, of Sherman Oaks, Calif., also suffers from a phobia: arachnophobia, or fear of spiders. “Even if I see a picture of a spider in a book, I tense up, my heart starts beating fast, and I feel like I have to get away,” James says. “I know a photo of a bug can’t hurt me, but I still get freaked out. I also imagine spiders in my clothes sometimes.” That is another common characteristic of phobias: The sufferer spends a lot of time thinking about the fear and tries hard to avoid it.

Why do these otherwise calm, cool, and collected teens get so bent out of shape by things that are usually harmless? Phobias are often caused by something scary that happened earlier in a person’s life. “When I was really little, I saw [the movie] Arachnophobia, and that might have been the start,” James says. Experts claim that it’s also common to develop a phobia after observing a parent’s fear.

About one in 10 adolescents suffers from a phobia that’s strong enough to affect his or her daily life. “Phobias can be treated,” says Jerilyn Ross, director of the Ross Center for Anxiety and Related Disorders. “The biggest problem is that teenagers don’t ask for help.” If a phobia is preventing you from going to school, hanging out with friends, or doing other daily activities, it’s time to seek help. Treatment often includes a combination of relaxation exercises and gradual exposure to the object of your phobia with the help of a psychiatrist or psychologist. The goal: getting your brain to gradually realize that something that seems scary actually isn’t.

Some Lingering Worries


Doctors consider phobias a type of anxiety disorder. Anxiety refers to a feeling of nervousness, worry, or stress about something that’s happening in the future. “Some anxiety in life is normal,” says Ross. It can even be beneficial. If you feel anxious about a final exam, for example, you might study extra hard and ace it. But if anxiety “gets too intense or you have obsessive worries, talk to an adult,” Ross says.

CH2 Ask You!

Percentage of 9th- through 12th-grade students who told CH2 they were “very afraid” of:

Spiders 53%
Snakes 48%
Speaking in public 37%
Heights 30%
Insects 29%
Mice 26%
Flying in a plane 16%
Clowns 15%
Enclosed spaces 14%
Dogs 8%
Name That Phobia

Can you match each phobia with its definition? (We hope you don’t develop hellenologophobia, a fear of complex scientific terminology, before getting to the bottom of the list!) Your teacher will provide the answers.

1. arachnophobia — A. fear of bathing
2. agoraphobia — B. fear of running water, especially rivers
3. potamophobia — C. fear of spiders
4. taphephobia — D. fear of clocks
5. gephyrophobia — E. fear of vegetables
6. claustrophobia — F. fear of beards
7. lachanophobia — G. fear of crossing bridges
8. chronomentrophobia — H. fear of enclosure
9. ablutophobia — I. fear of being buried alive
10. pogonophobia — J. fear of open spaces
1. C, 2. J, 3. B, 4. I, 5. G, 6. H, 7. C, 8. D, 9. A, 10. F


Many celebrities suffer from phobias. Here’s a sampling.

Johnny Depp and Scan “Diddy” Combs are freaked out by clowns. They have clourophobia.

Many stars suffer from aerophobia (also called aviophobia), a fear of flying. : and Billy Bob Thornton all panic when they board a plane.

Soccer star David Beckham is ataxophobic, a person who fears disorder. Pssst! We hear he makes sure that each shirt in his closet is hung according to color and that each can of soda in the fridge is perfectly lined up.

Tyra Banks has a fear of dolphins but agreed to conquer her fear by swimming with them for her TV talk show.

What you need to know about health care

From the video pulsing on-screen to the teens slumped in the waiting room, it’s obvious: This is not your parents’ doctor’s office. The teen health center at Cincinnati Children’s Hospital is all about being young–and healthy.


Dr. Paula Braverman, an adolescent medicine specialist, is one of the attending physicians. Her patients’ ages range from 12 to 21. Their challenges vary: anorexia, obesity, depressive disorders, allergies, plus the usual questions that teens struggle with. “There are kids who are really worried about, as they’re going through puberty, whether their bodies are normal,” says Braverman.

The doctor’s work is important: The only segment of the U.S. population with a recent rise in death and illness is the 10- to 19-year-old group. Many behaviors that impair health, such as tobacco use, begin during those years. Today, adolescents and teens are on track to live two to five fewer years than their parents, mainly because of higher obesity rates. Yet of all people, preteens and teens are the least likely to seek medical care.

Why? “It’s just not the first thing on your mind unless you have a major problem,” says Hillary B., 19, of New York. Other times, “teens don’t understand what they should do,” says New Yorker Zachary H., 14, “and they just blow it off.”

To beat the odds–and stay well–you need to use the health-care system. Knowing how is step one.

Participate in Care

Whether you go to a private practice or a public clinic, it’s good to be a repeat customer. Preteens and teens require checkups at least every other year–more as needed. “You want the providers to get to know you. Then they have a better idea of how your medical problems fit together,” Braverman says. “Also, there’s a comfort level that’s built up and, honestly, your visits are quicker.”

Stick with a provider as long as your needs are met. Many teens continue seeing a pediatrician until they turn 19. You might also consider adolescent-care specialists (pediatricians or internists trained to treat people ages 10 to 25) for regular care.

Come With Questions

Physicians, physician assistants, and nurses are the best people to help with preventive care, illnesses, and other medical issues. Avoid treating yourself–even starting a diet–without professional help. But do educate yourself. The more you know, the better your questions will be. “Become familiar with the excellent Web sites that instruct people on how to maintain their own better health,” says Uwe E. Reinhardt, a Princeton University-based health expert. “Having that information before contacting the health system is vital. It also helps after one has contacted the health system.”

It’s wise to discuss medical issues with parents first. Still, doctors provide confidential care. “We will not go behind your back!” says Braverman. “You should ask any questions you have.” No question is stupid. “Most clinicians have heard just about everything,” adds Braverman. “The most important thing you can do is be honest and open.” Otherwise, “the doctor can’t help.”

What Does It Cost?

One reason some people shy away from seeking health care is money. Seven percent of the Cincinnati center’s young patients do not have health insurance. Few understand the payment process or insurance.

Here’s the deal: Many U.S. employers provide health insurance to employees and their families. Individuals can buy insurance too.

In the United States in 2002, one in 10 people under age 18 lacked health insurance, contributing to today’s increased incidence of dental problems, lead poisoning, asthma, obesity, and more. The government provides medical care for people who don’t have enough money to pay for their health care, through programs such as Medicaid (a state-run program for low-income people) and the State Children’s Health Insurance Program, or SCHIP (for kids whose families make too much money to qualify for Medicaid). “Insurance is how people save money as a group to pay for doctors and hospitals and also share the burden of illness,” says Randall Bovbjerg of the Urban Institute, a group that studies policies.

Where to Go


Don’t hold back when you need physical or mental health care. “Many people fall through the cracks,” says Marilyn Moon, a vice president and health program director at the American Institutes for Research, a behavioral and social science research organization. “People postpone getting care when they are not very sick or don’t think they are. When that happens, they can end up getting sicker, needing more care, and costing the whole system more money.”

Most doctors accept health insurance. Many insured patients have to pay co-payments, usually $10 to $40. If you don’t have insurance, see a school nurse or a counselor for advice. Also, “there’s free medical care,” says Kristen, 16, who uses a free clinic in a suburb of New York City. Free or low-cost help is available through community and school health centers, some hospitals, state medical assistance programs, and a guardian’s veterans benefits.

Most young people have access to some degree of free or reduced-cost medical services, says Bovbjerg, and he encourages teens to ask around: “Is there free dental care on Thursday nights at the local center?”

It’s Your Health

Ultimately, taking care of your health is your job. Don’t let financial issues or unfamiliarity with the system keep you from getting the health care you need. Once you learn to navigate your way through the health-care world, you’ll be well on your way to a lifetime of good health.

Some styles of camping tents for families

There are many outdoor activities for all members of the family to spend the weekend together, such as: hiking, cycling, boating, so on. Among them, camping seems to be the most popular activity as it not only makes the family happy, but also give the kids a great adventure.

However, with families who are the first time to go camping, it is a big puzzle in preparation, especially the tent. So which one should you buy? Which kind of tent will your family feel comfortable with? Just be calm, this article will give you a list of the most popular camping tents for families as well as the information of each kind to choose a suitable one for your need.

tent1On the camping tent market, there are various kinds of tents with many different sizes and figures for you to choose:

  • Air-tent: for those who love the simple structure and easy to set up, they are absolutely the best tents for families. You just have to spend a few minutes to raise it, not taking much time like the traditional ones. However, because of the convenience, it is rather expensive.
  • Pop-up tent: another tent that is quick to erect or instant set up is a pop-up tent. All you need to do is just pop it up, which is really suitable for anyone who never have not raised a tent before or for the kids. But, this kind is typically smaller than the air-tent and may better to use for a short break in the garden. Also, it cannot sustain the windy weather.
  • Dome tent: this kind of tent overcomes the disadvantage of the pop-up tent, because its domed shape can be used in the windy condition. However the bigger the size is, the less stable the tent is.


  • Tunnel tent: this can be said as the most popular tent for families. It is based on a tunnel design with the arched form, which gives plenty of headroom. It is usually taller than the dome tent so that you can stand in it comfortably.
  • Bell tent: This kind of tent whose form is rather beautiful and looks poetic, is suitable for those families have a daughter. It has a single structure with one large room for many people to sleep in and it is also easy to put up by just one person. With many designs of the bell tents, you can roll up when the weather is hot. The disadvantage is that it takes up a lot of space when drying out. Some of them are rather heavy to transport.
  • Backpacking Tent: This kind is one of the most technical tents for small families to camp. Its lightweight and waterproof material allow to bear the wind and rain well as well as be able to stable in the open area as a field. Besides, it is very easy to put up and take down as well.

Above are some kinds of camping tents for families and each kind’s pros and cons. Hope that you can choose the most suitable tent for your need.

Interval training for beginners (part 2)

Interval training can also spice up workouts. “People find they start to plateau,” says Houston-based running coach Will Henderson. “Your body eventually adapts to workouts. Interval training breaks up the monotony of training, keeping you fresh.”

“Do each exercise for 35 seconds, and then rotate to the next exercise in the next group” says physical education teacher and sports coach Mike Meeteer from Madison, Wis. “After performing this circuit three times each week for two weeks, you can change the intensity and effectiveness of the circuit by doing all the movements in each group – 35 seconds on, 25 seconds rest–before going to the next group”.


pushup Negative push-ups: Start in the regular push-up position, and slowly lower your body (using at least four seconds) until your chest, stomach, anal hips are about 1 inch from the floor. Then put your knees down, anal perform a push-up. Then bring your knees off the floor to return to the regular push-up position. Repeat.


squatParallel stance squat: Place your feet, facing forward, slightly wider than shoulder-width apart. Bend your knees, and drop your hips backward to keep your heels on the floor. Keep your head and chest up, and your back straight and firm. As you complete each squat, you can go up on the balls of your feet to “finish tall” Do as many as possible with excellent form. Start with one foot in front of the other so you are in a “heel-toe” position.


Side step limbo: Take a big step to one side, and bend your knees to get your body as low as possible as you shift your weight to the stepping foot to finish in a one-legged balance. Then take a step to the other side with the foot that is in the air, anal repeat the low “limbo” movement to the other side, again finishing in the one-legged balance position.


LungesAlternating forward lunge: Take a big step forward, keeping your back leg fairly straight, your head and chest up, and your back straight. Push hard with your forward foot to bring the other leg forward, returning to the standing position. Then repeat with the other lea. To make the move more challenging, reach forward with the opposite hand when lunging to add rotation to the movement – for example, touch your right hand to your left foot as you are lunging.


Twisting “dying bugs”: Lie on your back, and spread your arms and legs to form an X with your body. Bring your upper body off the floor, and twist to touch your right elbow across your body to your left knee (your left leg bends as it leaves the floor to meet your right elbow). Return to the X position, and repeat the movement, touching your left elbow to your right knee. To make the exercise more challenging, keep your arms and legs straight as you perform the movements.

Modification: Touch your right elbow to the right knee. Then repeat the movement with the other side. Again, increase the demand of the exercise by keeping your arms and legs straight.

Side plane hold: Lie on one side, bend your heels back behind you, and push up into a side plane support position. Support yourself with your hand (arm extended) or on your forearm. If that is too easy for you, instead of bending your feet behind you, extend them so your body is in a straight line, and the only contact points on the floor are the sides of your feet and your hand (or forearm). Stay in the side plane position for 35 seconds.

Drop your hips toward the floor, and then sway them up toward the ceiling. That makes the movement more dynamic and more demanding.


Twist-JumpsTwist jumps: With your feet a few inches apart and pointing at a diagonal in the same direction, do a small jump and point your feet in the other diagonal direction. Remember to land softly and let your arms move naturally with a slight bend at the elbows.

Cross-country skier: Take a step forward with one foot, and put the opposite arm forward as if you were beginning to walk. Then jump and switch your feet and arms in the air so you land on your other foot and with the opposite hand forward.

Interval training for beginners (part 1)

New to exercising? No problem. Interval training can help you make fitness a fun habit. Try this workout suggested by Will Henderson, a Houston-based running coach.

A man running through the vast desert.

  1. See whether you can run and walk for 30 minutes. Start by warming up with a 10-minute jog. Then run hard for a minute and easy for a minute, and repeat that five times. Finish by running easy for 10 minutes. Do this workout one or two times in the first week.
  2. The next week, do six intervals of alternating one fast minute with a one-minute slow jog. Start and finish the workouts with 10 minutes of jogging.
  3. Then steadily increase the interval minutes until you’re up to 10 one-minute hard intervals alternated with 10 one-minute easy intervals.
  4. Now that you’re comfortable switching intensity, ladder the intervals: one minute fast, one minute easy, two minutes fast, two minutes easy, three minutes fast, three minutes easy, and then back down to two and then one.
  5. The following week, ladder up to four minutes per interval.
  6. Then begin reducing the rest between the intervals to three minutes, then two.

Key Points

  1. Interval training involves interspersing workouts with periods of intense and relaxed activity.
  2. Studies show that interval training can provide comparable benefits to a longer workout at average intensity.
  3. Interval training builds strength and endurance.
  4. Including intervals can make a boring workout more interesting.

Critical Thinking

What are some of the potential barriers to trying interval training, and how can they be overcome?

Extension Activity

As a class, list several types of exercise or sports. Then ask students to suggest ways that a person involved in those activities could include interval training in his or her exercise program.

Train Like a Star

beyonceEver wonder how stars such as Beyonce stay fit? Her trainer, Marco Borges, revealed to In Touch magazine that Beyonce gets revved up for tours by doing interval training. Before her most recent tour. the singer would get on a treadmill anal spend 45 minutes alternating between sprinting and running, in addition to doing exercises off the treadmill.

Looking to drop a few pounds or get more buff in time for T-shirt season? Here’s a tip: Interval training is an efficient exercise choice. It can help get you fitter, faster.

Movement and Rest

Interval training involves “a period of movement or exercise, followed by a period of rest,” says sports coach and physical education teacher Mike Meeteer of Madison, Wis., who co-owns Foundational Fitness, an interval training program. Instead of exercising at one consistent level – say, running at the same pace for half an hour – someone doing intervals would alternate that pace with short bursts of running very fast or very slow. That means working as hard as physically possible during the fast bursts and taking it easy during the slow periods.

Physical Benefits

bicyclingInterval training can help your body grow stronger and healthier, according to a Canadian study. In it, some people bicycled at a steady pace; others pedaled as hard as possible for 20 to 30 seconds, rested for four minutes, and then repeated that pattern four to six times. Both groups showed more endurance, but the intervals group did so with far less time on the bike. Exercising at high levels increases your heart rate and keeps it up through your workout. Meeteer’s students lose weight, build muscle mass, and increase energy.

“My stamina has gone up,” says Nick B., 17, of Madison, Wis., a hockey player and one of Meeteer’s students. “I can do more activity for longer without needing a rest.” His muscles and joints are stronger and able to withstand more stress.

Meeteer’s son, Luke, a football player, uses interval training with his team and on his own. “My body works harder and trains harder than in long endurance workouts,” says Luke, 16. “When I get on the field, it’s not that much of a shock for my body to work at a high intensity for a short amount of time and then do it again after a quick break.”

Shannon K., 17, of Houston, who runs cross-country and plays soccer, says intervals mirror the way she paces herself during a race. She does fartleks (from the Swedish word for “speed play”), a customizable form of interval training. She alternates two easy minutes with one hard minute for a half hour or 4 miles, whichever comes first. Although Shannon is a former state track and cross-country champion, she recommends fartleks for beginners too.

Tips for a simple, quick and healthy meal

Recently, a modern lifestyle seems to equal a busy or flexible schedule. A lot of people do not enjoy spending too much time in the kitchen, even women. Many do not take interest in complex, gourmet, restaurant-quality dishes; they only want something enough to fill the stomach, give them enough energy to work. A lot of people want to have simple and quick meals, which do not take much time to prepare, to cook and to eat.


However, a simple and quick meal does not have to be an unhealthy meal. Do not just go for takeout, processed or fast foods all the time, no matter how busy you are. Spare a few minutes for the kitchen since there are homemade stuffs that do not require much time and skills and still do you good. Here are things you can try:

Choose salad as the main dish:

Salads ( are very easy to eat and to make. Still, they are light, cool and delicious and can be as nutritious as you want them to be. The main ingredients are salad greens. You can have spinach as an alternative.

To prepare, just wash the salad or spinach and put them all in a bowl. Add ingredients to your likings and toss. You can have different kinds of dressings such as vinaigrette, ranch dressing or Italian dressings. Some of them you can buy in bottles. Add whatever you like such as carrots, tomatoes, mushrooms, boiled chickens or shrimps, toss and dig in.

Go for precooked meats:

Nowadays, understanding the need for quick meal, supermarkets and grocery delis have a variety of precooked meats for you to choose from. You can buy a whole roasted chicken or turkeys or fried chicken wings or grilled chicken breasts. You can even get precooked beefs or shrimps if you want. Since meats are the kings of the whole meals, you can save a lot of time if you buy them precooked, though they might not be cooked the way you’d like.

Be a vegetarian:

Since preparing meats takes a lot of time, you can just skip that part. Vegetarian ( foods are faster to cook, lighter to eat and everybody wants some changes after going from KFCs to McDonalds, from pork to beef, from seafood to birds.

Beans, mushrooms, bamboo shoots and beansprouts are good choices. You can have the ingredients processed beforehand to save more time. Soya-cake is also recommended.

Go for stove-top meals:

salad_recipes_prytuAs you can see from all the recommendations in those stove and induction cooktop reviews, with the advanced technology, you can prepare food in a much easier, simpler and safer way. Go with a non-stick frying pan if you want to save the washing time too.

You can make omelets to eat with cucumbers, a few spinach leaves and tomatoes. If you have some cooked rice left from the last meals, try frying them with added ingredients such as eggs, peas or seaweeds. You can also make sandwiches for a quick eating and no washing needed.

Keep in mind that quick meals are the reasons why we have microwaves:

With a microwave, you can prepare or reheat foods at a much faster speed. You can go for nachos by putting tortilla chips, canned beans, cheese, tomatoes, onions, chickens all on a plate (it should be safe to use for a microwave, though) and cook for no more than 2 minutes on high.

With a microwave, you can use to heat quite a variety of canned foods or leftover foods. Combine them wisely so that you can have a delicious meal. Just keep in minds that containers like dishes and bowls have to be microwave-safe and there are things that are not meant to be put in microwaves, eggs for example.


Nowadays, with the technology of induction and electronics, you can make foods very quickly and still pay attention to the nutrients and health benefits. Just remember that you do not have to choose between the twos: health or convenience. Get rid of the ideas that breakfast should be the only quick meal of a day. Quite the contrary, you have to take extra care with breakfast and go light with the others.

Be smart with your food selections if you decide on a simple and fast meal. And keep in mind that you cannot ask for restaurant-quality food when you go for simplicity, quickness and homemade products. You can always go to a restaurant instead.

Common mistakes with breakfast you should avoid

eat-breakfastBreakfast is the first and the most important meal of a day. It provides you with energy which has been drained from you since last night’s dinner. Since morning is a busy time, many people do not have as much regard for breakfast as its importance deserves. There are many who go as far as skipping breakfast, which does not do them any good since they will be working on no energy at all.

According to nutritionists and doctors’ advices, breakfast should consist of many groups of foods: grain, lean meat, vegetables, dairy and fruit. There are many people who get the wrong ideas about breakfast, which do them harm. Here is the list of some common mistake that you should avoid.

Eating breakfast long after waking up:

5851279-fastfoodThere is usually a lot of work in the morning. You have to brush your teeth, iron your clothes, tidy yourself up and maybe help your kids dress up and take them to school. Still, you have to get to work in time. Therefore, many people only eat breakfast after finishing all that stuffs or eat in the break at workplaces, which only happens more than 2 hours after they leave their beds.

That is not good, for eating too late mess up your body’s biorhythm, which does harm to your digestion system (your stomach, to be specific) and makes you lose your appetite for lunch.

Therefore, you should eat breakfast 30 minutes – 1 hour after waking up. There should be 4 to 5 hours between breakfast time and lunch time so that the food has time to be digested properly.

Only drink milk for breakfast:

milkA glass of milk cannot be considered a breakfast. Though milk companies usually advertise their products as an alternative to a full meal with all the necessary nutrients, you should not believe it, especially if you are a parent. Since kids can be quite picky and making them eat can take a lot of time, many parents let them drink milk instead, thinking that way is still enough and much more convenient.

According to nutritionists, you should only drink meal after finishing your real breakfast when you are no longer hungry. Drinking milk with an empty stomach can make you feel tired and unwell. Also, the strong spasm of an empty stomach makes almost all the milk go to the intestines undigested.

Eating fast food or snacks:

fast-food-hamburgerMany moms have in the cupboards at home boxes of cookies, snacks or quickly buy some hamburgers or French fries on the way to their kids’ schools. They think that those fast foods ( and snacks are quick to get and easy to eat for kids.

However, these kinds of foods come with lots of energy but lacking in the department of vitamins and minerals. They are quite the burden for the stomach to bear in the morning. Therefore, if choosing fast foods for a convenient and fast breakfast, you should add some kinds of fruits or vegetables soup to the meal. An apple will do, too.

Keeping it simple with just one or 2 things:

Almost everybody thinks that breakfast should be as fast as possible. Considering the busy schedule of a day, of course nobody will want to spend more time than the least possible. However, a breakfast should include many groups of foods: lean meat, dairy, vegetables, fruit.

Here is some basic knowledge about the kinds of nutrients different groups of foods will provide:

  • Protein ( and iron is included in foods such as lean meat, fish, eggs and different kinds of peas and beans. Protein is the main things that will make you feel full. Iron is the key element of hemoglobin. Lack of iron will lead to lack of blood, which will make you feel dizzy, hard to concentrate. The symptoms can be worse for women.
  • Carbohydrates can be found in rice, congee, potatoes and noodles… Carbohydrates are the main source of your body’s energy for all your work and activities.
  • Fruit and vegetables provide you with vitamins and fiber.
  • Dairy foods contain many essential vitamins and minerals such as magnesium and calcium.


Overall, you should never ever skip breakfast, even when you are on a diet or trying to lose weight (6 things every woman should know about losing weight). Vegetables and fruit are highly recommended for women who are working towards a slimmer body.

You should consider making breakfast at home. Homemade foods are always safer, more delicious and of higher quality. You should prepare the ingredients beforehand so that you can make breakfast quickly ( Do not go for something which contains much fat. Fruit and vegetables are indispensable.

6 things every woman should know about losing weight

Every woman desire an ideal figure but many find that their figure is far from being their ideal. Therefore, losing weight has become many women’s every day’s battle. If you are one of those that set achieving a slimmer body a long-term goal, you must have known that the road to that goal is tough and full of obstacle. There is a high chance that you have tried asking all around, applying all kinds of methods and yet that goal still seems so far and unattainable.

If you have experienced the terrible feeling of standing on a scale after a long period of harsh refraining and strict discipline and finding out that your weight has not reached what you have set out to reach, then these below tips might help you get over it and achieve your goal successfully.

1. Losing weight is never a straight road:

Weight-Loss-1Even when you have gone for the right method and constantly followed it through, you still can get your weight to decline steadily as you have scheduled it to. There is a high chance that you will gain some weight losses then the next time there is no loss but weight. That tiring and stressful cycle can keep repeating a few times before you can reach the weight you want.

There is a perfectly logical reason to what you experience during the process of losing weight: because of your period. Before women have their periods, the level of serotonin in their bodies will be lower than usual. That is when you tend to feel appetitive and therefore eat more than you want to. That is something researchers have proved through countless researches.

As a result, your weight will kind of fluctuate through times. You should know that our system tend to protect ourselves against losing weights more than against gaining weights. That is the reason why your weight cannot decrease as quickly as you desire and you can get frustrated when you feel your struggle is futile.

2. You have to be ready to face failure

Losing weight does not come easily and simply through eating less and exercising more. You will have to experience the feeling of not being able to attain what you want after so much difficulty and trying. However, you should never lose sight of yourself and what you are after. Do not be so harsh on yourself when you experience some setbacks.

You should never let yourself feel defeated and give up. That depressing feeling of being defeated can lead you to gain even more weight than when you first start your trial.

3. Go easy on yourself

Weight-Loss1Women who want to lose weight usually push themselves too hard. They put themselves under constant pressure of not being able to afford failure. Sometimes, they even pour criticizing and negative comment on themselves. That is not going to get you anywhere besides hurting yourself.

A too strict, unnecessarily strict diet and schedule is very hard to follow through. Therefore, you should not raise the bar too high then blame yourself when you are not up to the challenge. Do not think that your resolve is too weak. Do not deprive yourself of just a little bit of sweetness when life gets hard. You should be more forgiving towards yourself.

First and foremost, you have to learn to love and treasure yourself. Just by really taking care of yourself, you can get your desired result.

4. Outsiders can sometimes tempt you into a regrettable act:

That is a very common thing that women who are trying to lose weight experience. While many people tries to encourage you by saying that you look fine, you seem to have lost some weight already… there are many people, may be not so heartlessly but carelessly tempt you into regrettable acts. They might say that just a bit is fine, ask you to accompany them when they are out eating or invite you to some kind of buffet party…

You have to be ready to say no to such offer. Do not be afraid that you will offend them. If they really care for you, they will definitely understand. Supportive family members and friends are important to a success.

5. Be careful of your eating habit:

understanding-your-choices-when-it-comes-to-products-to-help-lose-weight-fastYou have to pay extra attention to the amount of calories each kind of meals contain and the options you should take when choosing food. Many people have the habit of eating sweet stuffs when they feel sad or rejected. Chocolate is a popular choice for hard times when people feel down. Or maybe you always love an afternoon snack to cheer you up in-between work.

This is time you try to prevent yourself from those habits. Get your friends and families to remind you to steer away from in-between meal or midnight snack ( Try to cheer yourself up with the company of your friends or a book or a movie or a song, not food. You might be surprised that there are so many better choices.

6. Get enough sleep:

Staying up too late at night can result in your body secreting more ghrelin, which is a hormone that makes you feel hungry. In the end, you will eat more that you need to. Lack of sleep obstructs fat loss progress and results in lean body mass loss, which very harmful to your health. Getting enough sleep means you will feel happier and easier to refrain from getting all those tempting cakes and candies.


Everybody wants to go the easy way. However, there is no easy way for you to lose your weight healthily. You have to understand that losing weight is a long-term struggle. If you can lose weight effectively with the right method, you can control your weight better after the process and avoid regaining weight.

Tips For Individuals Who Are New To Exercise

Teenagers often spend time hanging out with friends rather than stay at home and do exercises. For individuals who obsesses to have a perfect body, it’s time to start the habit of working out regularly. Try to maintain the practicing process can be overwhelming to most beginners.

You will find yourself drought among pieces of information about how to work out effectively. Others may intend to skip their meals to get thinner. However, it is important to keep in mind small tips when getting in this situation. Check out these principles below to maintain your exercising level throughout the whole process.


Maintain daily habits

For example, your goal is to lose about 20 pounds in half a year; however, just do various types of exercise in one day won’t reduce all the weight out of your body. Do not sit at one place and wait for amazing results. Try to maintain the habits day by day and you will see the difference.
Some people tend to find new practices and chance it every day during the practicing process. In fact, it is good when you can add up a variety of workouts gradually. Exercising is not only working out with various activities, but improving the quality of your practices as well.

2. Create a 70/30 principle

According to the 70-30 principle, 70% is the effort that you have put to improve the body, 30% is the time you spent to achieve that goals.
In fitness, just follow this 70-30 principle . Instead of trying to do different methods that you came across from the internet, only pay attention to parts which give you the best result. In addition, think about what should be done to provide the 70% of your results. Therefore, all you have to do is pick out the activities that worth all your effort.

Healthy eating


Eating healthy does not mean you have to limit strictly all the food or force yourself to stay away from the food your favorite dishes. Moreover, it is about the great amount of energy you will get without strictly follow the diet plan.

If individual begins to confuse among different diet plan and nutritious food on the internet, they are not alone. In fact, every expert will suggest which plan is good for you and you will find other information which is opposite. Therefore, the great way to deal with this situation is pick up tips that suitable to your health and body.

Sleep enough

When not having enough sleep, it will affect the hormones and mood. And if you stay up late at nights, you tend to feel hungry which results in eating too much. For women and girls who want to lose weight, sleep is one of the effective methods.

Before participating in a practicing program, make sure you sleep enough. Individual will get best results if they also focus on resting and relaxing. There are many ways for you to sleep easier include:

• Reading a book. Remember not to read kindle on your phone or IPad, using electronic materials will make people find it hard to get into sleep.
• Turn off all the light to create a sense of comfort
• Try mediating for approximately 10 minutes before going to bed.

Implement a workout program at home

spin-bikeSome people may love circuit training or weight lifting to build all the muscular parts. However, others want to do simple and low-impact activities at home. It is very good because you don’t have to worry about the weather, schedule or even your budget.

Absolutely, all you need is one exercising machine to workout in your leisure time. For example, spin bike, elliptical or treadmill. My husband bought Keiser M3 Plus last year and I find this spin bike easy to use and really effective. It’s also one of the best spin bikes for beginners like me. Btw, thanks for my husband for this awesome gift :*.

Don’t compare yourself with others

People often compare themselves with athletes or fitness models on the magazines. All they want is to get a sexy body like these people. A perfect appearance is great. However, focus on getting a healthy lifestyle instead of these sexy bodies. This won’t create a sense of exhaustion and giving up during the practicing process.

Begin a practicing plan is a little challenging. However, if you know how to work out effectively, you will definitely love it. And one of the most important things is to maintain this habits in order to get good results in the future.