HEALTH BENEFITS OF ALMONDS

The health benefits of almonds are extensive. Natural, unsalted almonds are a tasty and nutritious snack with plenty of health benefits. Loaded with minerals, they are also among the healthiest of tree nuts. Just a handful of nutrient-rich almonds a day helps promote heart health and prevent weight gain, and it may even help fight diseases like diabetes and Alzheimer's and they are frequently used as a healthy solution for relief from constipation, respiratory disorders, coughs, heart disorders, anemia, impotency, and diabetes. It also helps in maintenance of healthy hair, skin care (psoriasis), and dental care.

Nutritional Facts about Raw Almonds

Nutrient                   Value

Vitamin A               0.34 IU

Vitamin B1             0.03 mg

Vitamin B2             0.3 mg

Vitamin B3            1.4 mg

Vitamin E               9 mg

Folate                     11.39 mcg

Calcium                 91.8 mg

Iron                         1.6 mg

Manganese           0.09 mg

Magnesium           98.7 mg

Phosphorous         168.6 mg

Potassium               257.4 mg

Zinc                           1.22 mg

Molybdenum          10.2 mg

Selenium                 0.98 mg

Each raw almond consists of approximately 7 calories. Here's more on calories in almonds. Raw almonds are rich in dietary fibers and proteins which play a significant role in burning the extra calories. So, if you are trying to reduce your weight, make it a habit to add almonds to your daily diet. An ounce of almond contains the following nutrients.

Nutrient                    Percentage           Functions

Protein                          12%         Proteins help in growth and repair of body organs

Carbohydrates       2%     Carbohydrates help in growth and development of body tissues

Fats                           23%            Fat supplies essential fatty acids and stores energy

Dietary Fibers     12%            Reducing the risk of heart diseases

Nutrition Facts about Dry Roasted Almonds

Dry roasted almonds consist of proteins, carbohydrates, vitamins, minerals and dietary fibers as well. The following contents listed below are calculated per 100 grams.

Protein Content         - 22.09 grams

Carbs Content - 19.29 grams

Fat Content         - 52.83 grams

Dietary Fiber - 11.8 grams

The nutritive value of roasted almonds (with salt) is 169 calories and without salt is 172 calories. Once almonds are roasted, the vitamin B content decreases otherwise the nutritive value remains the same as that of raw almonds.

Nutrition Facts about Sliced Almonds

An ounce of sliced almonds contain 133 calories. The calorie breakdown in sliced almonds is proteins -15%, carbohydrates -15%, and fats - 81.2%. Sliced almonds are mostly for garnishing desserts.

Types of Almonds

Both sweet and bitter almonds are readily available. Traditionally, sweet almonds are edible, while bitter almonds are used to make almond oil, a common oil that is used to add flavor to food. Almonds are usually eaten raw, but many people also add them as ingredients in salads, casseroles, and other dishes. Almond milk is also a delicious beverage, and an alternative to less nutritious cow’s milk.

You can eat almonds directly, preferably on an empty stomach to increase and speed up the absorption of their nutrients. You can soak them in water overnight so you can eat them the morning. Crushed almonds are also a wonderful garnish for a number of dishes.

Health Benefits of Almonds

Almonds are known to have great medicinal value, which, along with their good taste, is the main reason that so many people proactively add almonds to their diet. Some of the researched and verified benefits of almonds are given below.

Maintaining proper health of the brain

Almonds are a source of many nutrients which help in the development and health of the human brain. Almonds have been connected to a higher intellectual level and they have long been considered an essential food item for growing children. Almonds also contain two vital brain nutrients, riboflavin and L-carnitine, which have been shown to increase brain activity, resulting in new neural pathways and a decreased occurrence of Alzheimer’s disease. Studies have shown that almonds in the diet, as well as almond oil, is nutritive to the overall health and functioning of the nervous system.

Regulation of cholesterol

Almonds help in maintaining proper levels of cholesterol by increasing the level of high density lipoproteins (HDL)(good cholesterol) and decreasing the level of low density lipoproteins (LDL)(bad cholesterol). This helps in prevention of a majority of heart diseases.

Good for your heart

Almonds are high-fat food, but containing mono-unsaturated fats, which are health-promoting fats.The mono-unsaturated fats, protein and potassium contained in almonds are all instrumental in heart health. Vitamin E is an effective antioxidant and also help in prevention of heart diseases, while the presence of magnesium in almonds can help avoid heart attacks. Almonds help reduce the presence and impact of C-reactive proteins which causes artery-damaging inflammation. 

Almonds are also a great source of folic acid. Therefore, they help to reduce the level of homocysteine, which causes fatty plaque buildup in arteries. Furthermore, the flavonoids in the skin of almonds combines with Vitamin E to form a powerful shield against artery wall damage.

Immune System Strength 

Almonds are great sources for alkali materials, and this is known to benefit the strength of the immune system, as well as increase the ability to stave off diseases and various health conditions. Along with almonds’ contribution to alkaline levels, it also has a high content of Vitamin E, which is a powerful antioxidant. It seeks out all the damaging free radicals in the body and eliminates them, because they actually promote chronic diseases and can be horribly hazardous to the body’s organ systems. Antioxidants like the Vitamin E found in almonds affect all major diseases, including cancer and heart disease. Research has actually shown that people who ingest high levels of Vitamin E are actually 30-40% less likely to contract heart disease.

Regulation of blood pressure

The potassium present in almonds helps to regulates blood pressure and indirectly helps in prevention of diseases caused due to high blood pressure, and  almonds are very low in sodium, which helps to control fluctuating blood pressure. The other nutrients also keep the body balanced in terms of other essential needs, which can prevents any other deficiencies. Balanced vitamins and minerals are essential for a healthy lifestyle, but if certain elements are neglected, the entire body can be affected, including anxiety, overall stress, and inevitably, increased blood pressure.

Bone Health

Almonds are a fantastic source of many vitamins and minerals, and phosphorous is definitely counted among them! Phosphorous can have a considerable impact on the strength and durability of bones and teeth, while also preventing the onset of age-related conditions like osteoporosis.

Anti-Inflammation

Many people think that the word “fat” means something negative, but in fact, certain fatty acids are essential, and can be very beneficial for overall health. The body can’t create its own fatty acids, which is why we need to get them from dietary sources. Almonds have two very important fatty acids, both linoleic and linolenic acids. Those fatty acids help to reduce inflammation all around the body, which is a general condition that many people suffer from. The fatty acids also help to reduce the levels of “bad” cholesterol (LDL cholesterol), and they promote healthy skin and hair! All in all, almonds pack a powerful, healthy punch.

Boosts energy

The presence of manganese, copper and Riboflavin in almonds helps in energy production and metabolic rate. If you are on the go, a handful of almonds can get you through the day without filling you up with calories or fat.

Prevention of cancer

Almonds improve the movement of food through the colon, thereby preventing build-up and subsequent colon cancer. The National Cancer Center has done extensive research on the link between high-fiber diets and a reduced risk of colon cancer.

Protection against diabetes

Almonds also help to reduce the reactionary rise in glucose and insulin levels after meals. This modulation offers protection from the dangerous spikes in blood sugar which diabetics often suffer from following a large meal, or a meal with an unexpectedly high level of sugar in it. Almonds help regulate the abrosption and processing of glucose, making the entire process much smoother, and subsequently safer.

Good for pregnancy

Almonds contain folic acid, which is one of the most important nutrient to prevent birth defect in pregnancy. It also stimulates healthy cell growth and tissue formation. Neural tube defects are conditions where the neural tube is either underdeveloped or is partially missing in the fetus. Doctors regularly prescribe folic acid supplements to pregnant women to ensure proper development of the tube, and almonds have enough folic acid to keep mothers and their babies healthy. Benefits of almonds during pregnancy also include its use in the treatment of constipation, which is commonly seen during pregnancy.

Weight loss

The organic almond milk contain less amounts of calories and hence, can be consumed by people on a diet. Almond milk is also claimed to help in quick weight loss.

Unsweetened almond milk can be used if you are attempting to lose weight. The mono-unsaturated fat contained in almonds satisfies appetite and prevents over-eating. The dietary fiber in almonds also contributes to the sensation of being full, despite eating only a small amount. Studies have revealed that an almond-rich, low calorie diet is good for obese people to assist in shedding their excess weight. Studies have shown that those people who regularly consume almonds (at least twice a week) are far more likely to remain at their ideal weight, rather than those who rarely or never consume almonds and suffer from weight fluctuations. Finally, the fiber contributes to consistent bowel movements, which helps in weight loss and the general health of the body through the elimination of toxins.

Prevention of constipation

Almonds are rich in fiber, and like most other fiber-rich foods, almonds help prevent constipation. However, it is also important to drink a significant amount of water when eating almonds to speed up the digestive process and beneficial effects of the nut. You don’t even need to eat an excessive amount, the amount of fiber in 4 or 5 almonds is enough to keep your digestion and bowel movements regular.

Skin care

Sweet almond oil benefits also include treatment and prevention of dry and cracked skin. This oil is also popularly applied to newborn babies. Applying almond oil directly on the skin also helps in having a smooth and healthy skin. Almond milk is also added to some soaps, because of almonds well-established reputation of improving the complexion of skin.

Hair Care

There are also several benefits of almond oil for hair. It is used to treat dryness of hair and prevent it from being coarse and thereby, it stops hair fall.

People can even reduce their risk of Alzheimer’s disease by consuming almonds, because they have been known to have such a positive effect on neural activity. Stimulating new neural passageways and connections can keep Alzheimer’s disease and neural degeneration from developing.

However, just like almost any other food, almonds have their downside. They do contain oxalates, and excessive oxalates can cause crystallization, which can lead to a host of different issues.  People that have kidney or gallbladder problems should avoid eating almonds.

A WALNUT KEEPS YOU HEALTHY & WISE

From time immemorial, nuts have remained an indispensable part of man’s diet.  This was apparent from the recent archaeological survey conducted at Israel, which showed ample evidence, that 780,000 years ago nuts were dominant in a man’s diet.  The findings were a few tools used for breaking nuts, along with seven different varieties of nuts that have been prevalent for long.

The scientific name, Juglans Regia, dates back to the ancient Greeks, who called them “Jovis Glans” meaning “Jupiter’s Royal Acorn” or “Jupiter’s Nut.”  According to ancient Greek legends, during the Golden Age, the Gods lived on walnuts alone, wherein men lived on acorns.

Walnut tree is native to the Indian Himalayas and China, the Persian walnuts according to history had its origin in Persia. Since they were retained for royalty, they were known as “The Royal Nut.”  From Persia, “The Royal Nut,” moved on to Lebanon, slowly finding its way to Israel, long before the writing of the Holy Bible.  Later, during the Middle Ages, the wonder nut reached England, and was used by English ships throughout the Mediterranean as a common trade.  Since the English spread the popularity of the walnut around the world, they were eventually known as “The English Walnut”

Nutrition Facts of Walnuts

Walnuts contain essential omega-3 fatty acids, by way of alpha-linolenic acid (ALA) in higher amounts when compared to other nuts.  Walnuts are an excellent source of popyphenolic antioxidants, manganese and copper.  Besides this, they offer calcium, chromium, iron, magnesium, phosphorus, potassium, selenium, vanadium, vitamin E in the form of gamma-tocopherol and zinc in large amounts.  They contain abundant anti-inflammatory properties along with phenolic acids and tannins such as ellagitannins and tellimagrandins combined with huge varieties of flavonoids.

Health Benefits of Walnuts

“Good Things Come in Small Packages”,  this is especially true in the case of The Royal Nut, considering incredible health benefits of walnuts.  

A super food with twice the amount of antioxidants, than any other nuts, they make an exceptional vegan source of omega 3 fatty acids and proteins, found abundantly in non-vegetarian foods.  According to various studies, consuming 14 walnut halves or 7-shelled walnuts were adequate to enjoy its potential health and nutritional benefits.

Heart Health

Due to high concentrations of alpha-linolenic acid (ALA), Walnuts offer extraordinary cardio protective benefits.  They are an excellent source of Polyunsaturated and Monounsaturated fats, rich in Omega 3 fatty acids, which when converted to Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA) help improve blood vessels preventing blood clotting and plaque deposits on the arterial walls.  Therefore, a handful of Walnuts, taken every day, on a regular basis, helps reduce the possibilities of developing heart disease.

Blood Pressure Friendly

According to recent findings of the Pennsylvania State University, it was ascertained that adding 1.3 ounces of walnuts and 1 tablespoon of walnut oil to people’s diets lowered resting blood pressure levels considerably.  Nevertheless, it also produced a lower blood pressure in response to stress.

Cholesterol

Since walnuts are a rich source of antioxidants, Gallic acid, Ellagic acid, vitamin E, and Phenols, they help maintain healthy cholesterol levels by raising the HDL(good cholesterol) and lowering the bad cholesterol (LDL) in the blood.  Due to their anti-inflammatory properties walnuts help reduce C – reactive protein (CRP), a major harbinger of heart disease.

Atherosclerosis Prevention

Atherosclerosis is a condition when cholesterol and other fat deposits in the blood build up on the arterial walls creating a hardened structure called plaque.  These deposits lead to clogging or blocked arteries, cutting off blood flow to the vital organs of the body.  First, omega-3 called alpha-linolenic acid in walnuts has the ability to lowers triglycerides and stop blood platelets from clumping together making the blood less sticky enabling smooth flow.

Control Arrhythmias

Walnut prevents heart from skipping a beat. The Oil in walnut aids in prevention of erratic heart rhythms known as Arrhythmias.

Metabolic Syndrome Relief

Walnuts help metabolic related problems manifested through high triglycerides, obesity, reduced HDL (good cholesterol)  levels and uncontrolled hypertension.  According to studies consuming an ounce of walnuts for 2 to 3 months regularly, reduced metabolic problems considerably, decreasing fat deposits around abdomen.

Diabetes Care

Diabetes is always associated with high or fluctuating Glucose levels and insulin metabolism.  Research suggests that consuming walnuts might have beneficial effects on diabetes.  According to a recent study, including a handful of walnuts in diabetic diet helped the blood vessels widen and relax enabling smooth blood flow along with reduced chances of overall cardiac risk.

Cancer Fighting Properties

Walnuts hold twice many antioxidants, compared to other nuts.  Hence, they are acclaimed to have several cancer fighting benefits.  The melatonin, anti-inflammatory and antioxidant properties in walnut contain anti cancer benefits decreasing risk of prostrate, colon and breast cancers.

Improved Memory

From ancient times, walnut has been a symbol of intellectuality, as their kernels resemble a brain.  Hence, they are called “Brain Food,” fit to treat brain injuries and enhance cognitive function.  With high levels of omega3 fatty acids, walnuts help exit all the waste cells processing important nutrients entering the brain cell. The fatty acids also keep the brain fat healthy, providing improved memory and cognitive thought process.

Prevents Alzheimer’s disease

By arresting the formation of the amyloid plaques in the brain, one of the main factors for development of this dreadful disease, walnuts offers protection from risk of developing Alzheimer’s disease

Sleep Regulation

Melatonin acts as a molecule messenger to the nervous system.  Melatonin with its regulatory properties, signals the brain when work is done and induces sleep.  However, with advancing years there is a marked reduction in the production of melatonin. 

Therefore, senior citizens suffer from insomnia.  As walnuts have a natural bountiful source of Melatonin, with approximately 3.6 nanograms per gram, they promote sleep and prevent insomnia.  To prevent insomnia, taking a handful of nuts before retiring to bed promote blissful sleep.

Alleviates ADHD

According to various studies, children with inadequate levels of omega3 fatty acids were more prone to learning disorders and hyperactivity, exhibiting symptoms of behavioural problems. However, the high concentrations of omega 3 fatty acids found in walnuts prevent these conditions regulating sleeping patterns.

Anti Inflammatory Properties

Walnuts have anti inflammatory properties and other phytonutrients, such as omega 3 fatty acids, phenolic acid, tannins, flavanoids, and quinones like jug lone preventing occurrence of anti inflammatory diseases.

Anti-Ageing Properties

The harmful toxins in the body are one of the main factors that accelerate ageing.  Due to loads of antioxidants, walnuts offer anti ageing benefits by getting rid of unwanted toxins in the body.

Enhances Skin Texture

Certain fatty acids and phytonutrients in walnuts contribute towards a glowing healthy skin.  The omega3, vitamins B-1, B-2, and B-3, coupled with vitamin-E and niacin content in walnuts help retain the essential nutrients and moisture within keeping the skin elastic and supple.  Hence, Walnut oils used as part of a regular beauty regime, for enhancing the quality of skin prevent dryness, wrinkles and fine lines.

  

Prevents Skin Diseases

Due to their antifungal and anti inflammatory properties walnuts were used to treat various skin disorders and fungal infections such as eczema, athlete’s foot, Psoriasis, Candida, acne, pimples, psoriasis, scabies, inflamed skin, sunburn and itchy scalp.  Walnut oil rubbed on the skin before a bath helped soothe inflammation

Aids Weight Loss

Generally, due to high fat content, dieters are apprehensive about including Walnuts in their dieting plan.  However, with high levels of omega 3 fatty acids, dietary fibre and protein, walnuts are heart healthy, reducing cholesterol levels markedly.  Therefore, people who added walnuts in their daily diet, showed noticeable improvement in their cholesterol levels, with a significant reduction in fat accumulation, especially around the abdomen.  Since most of the nuts are high in fat, snacking them in moderation is recommended, avoiding salty store bought nuts.

Stronger Bones

It is a known fact that bones get weaker with age, decreasing bone mineral density, often leading to osteoporosis.  Nevertheless, alpha linolenic acid, one of the essential fatty acids in walnuts has been associated with stronger, healthier bones.  Therefore, consumption of walnuts will make bones harder since walnuts have a protective effect against the natural age-related mineral depletion and deterioration of bones, preventing risk of Rheumatoid arthritis and osteoporosis.

Prevent Liver Ailments

Since walnuts maintain the metabolism in the body, they reduce the stress on the liver preventing liver ailments.

Gall Stones Prevention

Repeatedly there has been ample evidence of nuts playing a significant role in the decreased risk of gallstones.  Since walnuts contain monounsaturated fats, high dietary fibre and omega 3 fats, frequent consumption help protect heart disease by maintaining healthy cholesterol levels.  The effects of walnuts on these blood lipids could be one of the main factors for cutting down risk of gallstones.  Hence, a handful of walnuts consumed everyday may prevent gall bladder stones risk by 25%.

Improves Immune Health

Walnuts packed with highest level of polyphenolic antioxidants than other nuts scavenge free radicals within the body caused by exposure to harmful pollutants, UV radiations, smoke, stress and junk foods.  Eating a few walnuts everyday can help fight the toxins building better immunity, saying good-bye to toxins.

Digestive Health

Walnut contains natural laxative effects and helps ease mild constipation.  Regular consumption of walnuts boost metabolism, which in turn promotes good digestion, enhancing appetite.

Hormones Support

Rich in phytonutrients besides being abundant in calcium, iron, zinc, magnesium, phosphorous and selenium, walnuts assist in stabilising body hormones.

Improve Male Fertility

There is growing evidence of a direct relationship between a man’s diet and the quality of the sperm produced.  Due to their high levels of a-linolenic acid, a natural plant source of omega-3, walnuts have been associated with better levels of male fertility. According to recent research, to enhance male fertility consuming half a cup of walnuts, for a period of 12 weeks worked well.  .

Helpful During Pregnancy

Walnuts are crucial for expectant mothers.  Loaded with magnesium, walnuts reduce risk of developing pre-eclampsia and eclampsia, conditions characterized by rocketing blood pressure combined with seizures, during final trimester of pregnancy.  Hence, to prevent such dangerous complications, pregnant women are strongly recommended consumption of walnuts, as they are a good source of proteins, Vitamin B complex, high folate, riboflavin, thiamine and omega-3 fats to encourage the overall health and development of the growing baby.  Walnuts help in development of nervous system, the brain, concentration and IQ levels of the child, when older.  They also prevent post partum depressions in pregnant mothers.  Therefore consuming walnuts after the baby’s birth too is essential for improving the supply of breast milk.

Precautions

Walnuts, processed or plain, may cause allergic reactions in certain people.  Under the circumstances, avoiding walnuts proves beneficial.  Nonetheless, before incorporating any new foods to regular diet, consult a Medical Practitioner.

Instead of reaching out for calorie-laden snacks, crunchy walnuts are a scrumptious way to add extra nutrition and flavour to any meal.  So cracking these healthy nuts everyday helps keep you healthy, wealthy and wise!

SUPER HEALTHY FOODS

Who doesn't start the New Year pledging to begin a new healthier lifestyle? Making resolutions is easy, keeping them is another story altogether.Keeping a resolution to eat healthy should be a piece of cake!

This year, make a resolution that you should keep. Promise your body a healthy diet. Here's a peak into our new year's resolutions and intentions. 

Take a look at the list of super foods, which are easy to find and incredibly healthy!

Foods you should be including in your diet in new year

Nuts: Yes they have a high fat content, but they are all good fats which makes them excellent for your heart! In small doses, they can lower cholesterol and aid in weight loss. And with so many varieties of healthy nuts around (almonds, peanuts, walnuts) you’ll be hard-pressed to find a healthier snacking option!

Beans: Good for your heart, great for diabetes! These natural wonders are packed with soluble fibre, which fills you up and insoluble fibre which helps lower your cholesterol. Proteins, carbohydrates, magnesium, potassium! You name it, this super food has it. The recommended intake is 3 cups weekly.

Eggs: While egg whites are loaded in proteins, the yolk is rich in vitamins and minerals. Studies have shown that if you eat eggs for breakfast, you will end up consuming lesser calories throughout the day! Eggs also contain choline, which is considered to be brain food.

Yogurt: An important part of the Indian diet, yogurt works wonders for your digestion, immunity and skin. Yogurt contains more calcium than any other dairy product. So have a cupful every day, add fresh fruits of your choice for added flavour!

Sweet potatoes: Substitute your regular white potato with a sweet potato and you will automatically be adding vitamin A, vitamin B, vitamin C, calcium and potassium to your meal.  Sweet potatoes also contain beta carotene which helps every cell in your body to stay healthy.

Apples: Crispy, crunchy, sweet and delicious! Apples are rich in a number of minerals and pectin, which is a kind of soluble fibre. Pectin helps in maintaining digestive health and in reducing cholesterol. Two apples a day are recommended to derive maximum benefits.

Bananas: These fruits are available in abundance in our country and are loaded with antioxidants, potassium, vitamin B6 and carbohydrates. Potassium helps lower the blood pressure and carbohydrates are great for refuelling your body before and after your workout.

Berries: Whoever said that all good things come in small packages could have been talking about berries.  Berries, be it any kind, are loaded with antioxidants, extremely low in calories, high in water content and fibre which makes them great for diabetes.

Sprouts: Sprouts are a really good source of proteins and vitamin C. They also contain more nutrients than the seed that they germinate from. Apart from their high nutritional value, they are also easier to digest than the original seed.

Pomegranate: This tasty treat helps your body fight conditions like cancer and Alzheimer’s.  It is also a rich source of antioxidants. Pomegranate protects your arteries, lowers cholesterol and lowers blood pressure. Do we really need to say more?

Broccoli: It's a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight. Broccoli is high in vitamin C and dietary fiber; it also contains multiple nutrients with potent anti-cancer properties, such as di-indolylmethane and small amounts of selenium. The 3,3'-Di-indolylmethane found in broccoli is a potent modulator of the innate immune response system with anti-viral, anti-bacterial and anti-cancer activity. You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.

Include three different colored foods a day into your diet:

If your plate’s looking pale, that means you’re probably not getting much nutritionally from your food. One surefire way to make sure you’re eating right is by keeping it colorful. Brightly colored foods like carrots, beets and spinach are nutrient-rich and packed with powerful antioxidants. Challenge yourself to pile on the purple, red, green and orange fruits and veggies.

Experts maintain that while eating these super foods is extremely beneficial, it’s important to maintain a balanced diet. So ensure you are getting enough of all food groups. 

Here’s to eating healthy this year! Cheers!

HOW TO REDUCE STRESS

Sleep and Exercise

Regular exercise, & seven to eight hours per night of sleep, will help to keep you healthy and energized. It's been proven in many studies that people in good health deal with challenges at work far better than those in poor health. Take a pro-active approach to improve your health & well being and you will notice the different immediately.

How many hours per week to do work?

How many days per week do you work?

One of the biggest causes of stress is sheer work volume. Working late or weekends occasionally won't hurt but week in week out it will catch up with you. Ensure you are taking regular breaks throughout the day and aim to have your evenings and weekends work free.

Healthy Nutrition

You are what you eat and drink what you put into your body affects how you feel about yourself as well as playing a key role in your energy levels. Aim for a diet full of fruit, vegetables, lean protein & essential fats. Also aim to drink 1.5 to 2 litres of water per day and keep your alcohol intake to a minimum.

Stop Smoking

If you smoke you may feel like smoking is helping to relieve your stress, but the FACT is you are actually putting more stress on your body, and as with stress, smoking raises your blood pressure and generally makes you feel on edge.

Don't sweat the small stuff;

Don't sweat over the things you can't control

These two sayings are sometimes hard to live and breathe, however there really is truth in them; some things really just aren't worth worrying about, and if you have no control over something don't give it any of your attention, remember you can't control it.

Laugh more and spend time with the optimists

Humor is a great stress buster; it lowers blood pressure and relaxes the muscles. Also keeping an optimistic view on life makes things look better straight away, spend more of your time with the optimists.

Computer Stress

The body simply was not designed to sit behind a computer for hours each day, to ensure you are as healthy as possible make sure you've had a Workstation Assessment so you are correctly set up at your Workstation. In addition a neck, back and shoulder massage is a great way to relieve the tension that builds up from excessive computer use.

Plan & Priorities of your objectives for the month

This simple process will ensure you are clear and focused for the month ahead and will help avoid you doing extra non essential things outside of your objectives.

At the end of each day plan and priorities your actions for the next day

This will help you switch off when you leave work, thereby giving you that vital relaxation time in the evening. In addition your subconscious often works out your problems while sleeping by being clear on the plan for the day ahead.