Saturday 31 August 2013

O-Dream-Board-Envision-Your-Best-Life

O Dream Board: Envision Your Best Life™

People have created vision boards for years using images from magazines on corkboards or posterboards but they weren't very portable. Since many of us spend our days on the computer, create your own O Dream Board to serve as a daily reminder of your aspirations and what you want your life to be.

What do you want in your life? What images represent your dreams? What words inspire you to move forward? Capture them with O Dream Board. Get clear about your goals, your hopes and your vision for your life. Make the connection to turn your dreams into reality every day.

The new O Dream Board is a free web-based application available to all Oprah.com members and easy to share with your friends. So dream it. See it. Share it. Achieve it. And repeat. Start living you best life now!

With O Dream Board you can:

  • Upload photos from your computer
  • Choose from our photo library featuring images by our partner Getty Images
  • Write inspirational quotes, words and actions
  • Change your O Dream Board as you change
  • Keep track of your life's journey with an archive of your pas
    t O Dream Boards
  • Save image jpgs to your desktop
  • Share your O Dream Board with your family and friends

 

Dr. Oz: 5 Ways to Banish Belly Fat for Good



To gain major health rewards, shed the weight around your middle with this two-part plan.
By Dr. Mehmet Oz



A trim midsection is good for many things, like fitting into your favorite jeans or walking the beach in a swimsuit with confidence. But there are even better reasons to work off extra baggage around your stomach. That baggage, known as visceral fat, isn't just the most annoying kind—it's also the most dangerous. As it forms between your organs, deep within your abdominal cavity, it secretes proteins that can trigger chronic inflammation, putting you at risk for heart disease, diabetes, and even cancer.

One easy way to find out if you're carrying too much abdominal fat is to wrap a measuring tape around your body at the top of your hipbones. If your number is more than 35 inches, it may be time to take action. The good news: Getting rid of belly fat is simpler than you might think. With the right plan, it's actually easier to lose than stubborn lower-body fat or the seemingly impossible to tone back-of-the-arm flab. Stick to these diet and exercise guidelines, and you'll be slimmer—and healthier—by summer.

Fight Fat With Food

Obviously, you want to keep your calories in a healthy range and avoid meals that are high in saturated fat. But research has also shown that eating more of certain foods can help you burn excess visceral fat and pave the way to a smaller middle.

Healthy Fats
In addition to helping maintain heart health and keep inflammation levels under control, monounsaturated fatty acids, or MUFAs, may stop belly fat before it starts. Research in the journal Diabetes Care found that people who got roughly 25 percent of their total daily calories from MUFAs gained no visceral fat over the course of the study, while those who ate less MUFAs and more carbs added fat to their midsections. My favorite MUFA-rich food is olive oil because you can use it in so many meals (check out the belly-blasting breakfast I recommend), but avocados and nuts are other excellent sources. Pine nuts are particularly great because they also contain high levels of polyunsaturated fatty acids. These acids increase levels of two hormones that signal your brain when you're full. Try snacking on one ounce of pine nuts (about the amount you can fit in a shot glass) 20 minutes before mealtime to avoid overeating.

Low-Glycemic-Index Foods

People with chronically high levels of the stress hormone cortisol tend to carry excess visceral fat. Foods that are high on the glycemic index (GI), which uses a ranking system of 0 to 100, cause more rapid spikes in your blood sugar, in turn triggering the release of cortisol when glucose levels crash. The constant up and down of your blood sugar levels can also lead to insulin resistance—the first step on the road to type 2 diabetes. To help keep cortisol levels stable, choose low-GI foods (with a rating of 55 or less) like beans, lentils, and chickpeas, instead of high-GI options like white rice and potatoes. To find the GI rating of your foods, use the University of Sydney's database at glycemicindex.com.

Green Tea

A 2012 study in the Journal of Functional Foods found that people who drank one and a half cups of green tea enriched with a total of 609 milligrams of catechins (a group of antioxidants that have been shown to help burn fat cells) every day for 12 weeks lost almost 16 times as much visceral fat as those who consumed green tea without the added antioxidants. To achieve similar results with store-bought green tea, you'll need to brew two to four cups daily (many varieties can contain 160 to 470 milligrams of catechins per cup).

Dairy

When your body is low on calcium, it produces a hormone that signals the body to store visceral fat. Meeting your recommended daily calcium needs (that's 1,000 milligrams for adults) can help reduce levels of this hormone. And a recent study published in Obesity Research found that calcium from dairy has a stronger effect than calcium from other sources. I recommend eating low-fat Greek yogurt as a daily snack (just six ounces contain about 20 percent of your recommended dietary allowance for calcium), though any low-fat dairy will do.


Whittle Your Middle—Without a Single Crunch

Core exercises will strengthen your abs, but they won't eliminate the fat that lies beneath them. To do that, you have to ramp up your overall calorie burn with cardio (running, walking, biking). A Duke University study found that people who did moderate cardio for 178 minutes per week (roughly 30 minutes of walking six days per week) gained hardly any visceral fat over the course of eight months. Participants who worked out at a higher intensity (jogging) for a similar amount of time saw even better results—reducing their belly fat by almost 7 percent. To maximize your workout, try interval training, which alternates between high- and low-intensity cardio.

Once you've established a regular cardio routine, add two or three weight training sessions on nonconsecutive days to your weekly workouts; everyone naturally gains some fat as they age, but building muscle tone can significantly slow the production of belly fat. In a study conducted at the University of Minnesota, overweight women who did twice-weekly strength training routines that included eight to ten exercises of major muscle groups, from biceps curls to leg presses, gained 67 percent less visceral fat over two years than women who didn't do strength training regularly.

Thursday 29 August 2013

7 Things Your Partner Wants to Hear Every Day

7 Things Your Partner Wants to Hear Every Day

Columnist Leigh Newman reveals the small crucial utterances that make for a more blissful union.

"I'd rather be spending time with you."

Yes, there's a "Save the Library" march tonight, which you must attend because your town is closing branches right and left. And yes, your husband understands the gravity of the situation and has even brought up supportive points like: "Libraries aren't just about books! They have free DVDs!" But as you race out the door to fight for universal literacy (and free DVDs!), or to meet up with your old friend from England, or to make the last-minute meeting at the office, letting your significant somebody know that he is preferable to any of your causes, obligations or goals not only keeps him from feeling like just another check-off on your to-do list, but also affirms that he is item number one on your to-adore list.

"The best thing about how you play Monopoly is that you let the kids win."

The reason to mention this—oh so casually—is not so much about the particular board game as it is about the dark, insidious spider web of associations that goes along with it. For example, let's say your spouse's father was a business tycoon who mocked his young son for not being tough enough, and forced him to play rounds of impossible-to-win, ego-shriveling chess. Naturally, your spouse is terrified of growing up to be just like his dad. To help him with this daily horror, you can always say, "You're not like your dad," over and over, but the repetition will dull the point. Furthermore, in my wee experience, saying it so overtly will mean that he will never believe you. Insecurities are like this: they resist the truest, easiest solution to their madness. A roundabout affirmation that he is not the person he least wants to be, on the other hand, will make him think, "I'm not like my dad!" And as all of us know too well, we humans tend to believe that voice in our heads above all other voices. Bonus point: He may also let you win...

"I was hoping that'd be you."

One day there will be a psychological study that proves how this golden little phrase saved 91.9 out of every 100.1 marriages in an experimental group of couples monitored over 53.8 years. Until then, just say it, please—most particularly when he calls. He, too, is aware that, in this age of texting, the sound of a phone ringing (or chirping or playing jazzy glockenspiel) is irksome. By saying this to him, you make him also aware that this minor irritation is, in fact, an experience you look forward to...as long as it's his voice on the other end of the line.

"What's your rose, honey?"

Parents all over America are adopting Michelle Obama's dinnertime ritual, asking their kids to describe their rose (the happiest moment of their day) and their thorn (the most upsetting). Why? It helps them avoid the typical "fine" or "okay" that kids rely on when asked, "How was your day?" The love of your life is not a second grader. But in this case, treating him like one will result in: A) his recognizing that he has something to be grateful for (his rose); B) his feeling calmer after having aired his daily rage or disappointment (his thorn); and, C) you two engaging in the one thing that happens when married people really talk: intimacy.

"Let me help you find that guitar pick."

Losing something makes us all panicked, especially if it's something requisite to the particular moment (i.e., the bike pump that's standing between you and meeting a friend for a long ride), or it's just plain old beloved (i.e., the PBS mug your mom gave you, which only you—and you alone—use). But worse than that panic is the loneliness that sweeps over when you're the only one running around the house, upending vases and pawing through sock drawers, thinking that nobody else but you knows about, or even cares about, your very-very-very single mom who 30 years ago exacted 10 painful bucks a month from her anemic budget just to donate to the 1983 PBS pledge drive to earn that damn mug, thus proving to her kids that the world was a place where intelligence, Masterpiece Theatre and Sesame Street reigned. You may not know the full backstory to his Dad's guitar pick. But you know what he's feeling when it vanishes. Helping him find it also helps him remember, hey, he's not alone—he's got you. PS: You don't actually have to find it. It's the digging around wildly that counts.

"Plain Crest toothpaste in a tube!"

We all have those hard-to-find things that make us happy: popcorn-flavored jellybeans; jumping, joyful three-legged dogs; the first summer day when fountains spurt on in hot public parks. Texting him a photo with a line like, "Plain Crest toothpaste in a tube!", reminds him that he is not the only one bewildered by the endless new-and-improved formulas involving baking soda and whitening chemicals, as well as annoyed by the stand-up pump dispensers that punk out and deny you the last two centimeters of paste. In addition, it brings to his attention that the world is still a recognizably excellent place; the hard-to-find things are not impossible to find. They are here: in an aisle at Rite Aid. Between the Aim and the Colgate.

"I sleep so much better with you."

Think about it. Who doesn't have problems with sleep? We can't get to sleep. Or we get to sleep but wake up due to worries or noise. We cuddle body pillows or take pills or run sound machines or cover the windows with dark drapes or slap a mask over our eyes. Then—crap!—we sleep too much. When you mention that he helps you sleep better, you're really saying something along the lines of: You know that big, ugly problem that the rest of the world has? I don't have it. Because of you. Nobody else relaxes me like you. Nobody else can make me dream.

Leigh Newman is the Deputy Editor of Oprah.com and author of   Still Points North: One Alaskan Childhood, One Grown-Up World, One Long Journey Home.

Tuesday 27 August 2013

Iyanla Vanzant's 5 Rules of Making a Big Change


1. Have a vision.
You can't achieve something if you don't know what it is! Maybe you want to start thinking more positively. The vision will give you something to focus on and writing it down will help you stay on track.

2. Give yourself permission to be different...
from how you've been in the past, and from what you think is expected of you. Answer the call from within to connect to what's true for you.

3. Begin where you are, with what you have.
When you start a workout, a trainer will tell you, "If you can't touch your toes, reach for your knees. If you can't reach your knees, go for your hips." So do what you can. And then...

4. Push.
When your mind says, "No!" you say, "Yes." (No, you can't think positively about that plane delay? Yes—two hours to yourself!—yes, you can.)

5. Lighten up your enlightenment.
Transformation doesn't have to be deep, dark, and mysterious. If you screw up, fine—laugh at yourself, learn, and move on.

Iyanla Vanzant is the host of OWN's Iyanla: Fix My Life and the author of Peace from Broken Pieces (Smiley).

5 WAYS YOU THINK YOU'RE SAVING MONEY BUT AREN'T

Avoiding these common mistakes can give that dollar in your pocket a little more company.

1.You're Not Buying a Shiny New Phone

Whether you buy it now or you buy it later, getting a new phone means paying for it. But keeping your current phone after your two-year agreement is up means you might be making payments on it long after you've covered the full price of it. Many service agreements charge a subsidized rate for a phone upfront—about $200—plus a monthly payment fee that's included in your bill. When the 24 months are up, that fee remains part of your monthly statement, explains Consumer Reports. Until recently, you haven't had many other options. But, as of March 2013, T-Mobile allows you to use your current phone on a lower-rate, "no contract" month-to-month plan. Unlimited minutes, text messages and 2GB of high-speed data costs $60 per month. A comparable two-year contract plan elsewhere can cost $100 a month, which means that sticking with your current phone—and staying in a contract—could cost you up to $40 more per month. If you really want a new phone, CNET found that opting for a no-contract plan and buying the phone at full price may still be cheaper than getting the same phone at a subsidized rate with a two-year agreement. An iPhone 5 and two years' service costs $2,020 at T-Mobile, but it can cost $2,600 elsewhere, the site reports.

2.You're Buying in Bulk

It seems like a good idea: Get more of what you use for less. But bulk buying is one of six leading causes of food waste, which can cost a family of four an estimated $1,350 to $2,275 each year, reports the Natural Resources Defense Council. When it comes to items without an expiration date, the problem often isn't using too little—it's blowing through too much, too fast: Turns out 53 percent of people don't use the recommended dose of laundry detergent—guessing or filling the cap to the top—found a 2010 study by Method Products, Inc. Some caps have fill lines halfway, some are two-thirds, but it's almost never near the top, says Merany Eldridge, spokeswoman for Method. (To combat this, Method's detergents use a pump nozzle for a more precise measurement, and an increasing number of companies offer single-serving tablets, like Tide Pods.)

3.You Refuse to Be Upsold at an Oil Change

Maybe you have a story like this: A friend brought her car in for a $30 oil change and wound up paying $3,000 for unrelated "urgent" repairs that turned out not to be so urgent. Still, the top things a mechanic might suggest are fluid changes, tire rotations and new brake pads—which you may genuinely need, says Austin Davis, author of What Your Car Mechanic Doesn't Want You to Know and founder of MyHonestMechanic.com. By letting the mechanic, who's already got a good look at your engine, check out key areas, you can save yourself an extra trip to a dealer or a surprise problem on your next road trip. Davis recommends keeping these facts in mind: Transmission fluid should be changed every 50,000 miles, the power steering fluid once in the car's lifetime (roughly 100,000 miles), and your tires should be rotated every 9,000-10,000 miles. "The front brakes need to be replaced about twice as often as the back ones, because that's where the stopping power is," he explains. If a mechanic urges you to change them, ask how thick the brake pad is compared to its metal backing—if the pad is thinner than the backing, it's time to replace them.

4.You Turned Down the Warranty

Warranties don't always make sense—like paying $3 for a two-year service plan on DVDs that cost $5, something we recently came across—but for expensive items you don't have the funds to replace, the extra reassurance could be worth it, says Manisha Thakor, CEO of MoneyZen Wealth Management LLC. About one in five people will have their iPad damaged within the first two years of ownership, reports SquareTrade, which sells two-year warranties for $99. (In our experience, frequent travelers and those who are a little on the klutzy side are well represented in this group.) Like many companies, Apple's standard warranty doesn't cover accidental damage, so any cracked screens, scratches or broken ports are up to you to replace. But the company does offer AppleCare+, which will cover up to two "oops" moments for $99 for two years, plus a possible $49 service fee. Wal-Mart also offers a two-year accident-protection plan for $69 for tablets that cost $500-$700.

5.You Bought a Pass to Save on Tolls

Getting an electronic tolls pass—such as an E-ZPass or SunPass—to use with your rental car can save you a few dollars on select tolls compared to paying with cash (up to $4.75 when crossing the George Washington Bridge or Lincoln Tunnel in New York), but if you're not hitting the tolls every day you rent the car, it may not be worth it. Some car rental companies charge up to $5 per day for use of the pass—even on days when you never pass a toll plaza. Plus, some advertised discounts come with restrictions. For example, you can cross the Golden Gate Bridge into San Francisco for half price with a FasTrak pass, but to get the full 50 percent off, you must have three or more people in the car and be crossing during weekday rush hour. Otherwise, using FasTrak shaves $1 off the $6 toll. USA Today offers a roundup of many of the major rental car companies' policies so you can check yours at a glance before booking.

http://www.oprah.com/money/Saving-Money-Cutting-Spending