10 Energy-Boosting Breakfast Foods

The cure for your sluggish mornings could be as simple as a smart breakfast. This list will help you choose foods that will give you sustained energy, not a short blast then a mid-day crash. Think complex carbohydrates (whole grains), high fiber, high protein, and good fats.   

EGGS
Why: Rich in protein, eggs help prevent food cravings. 
How: Two to three eggs make for a satisfying scramble, omelet, or on-the-go snack when they're hard-boiled. Add flavor and nutrients with fresh herbs and/or veggies. 
Nutritionist's tip: "Don't forget the yolk," says registered dietitian Katherine Brooking. "It provides more than 13 important nutrients like vitamins A and zinc, which maintain immune function and tissue growth." 

OATMEAL
Why: The complex carbohydrates in oatmeal provide vitamins and minerals that give us energy. (Simple carbohydrates, like those in white bread, carry the risk of being converted to fat and stored.) Go for old-fashioned or steel-cut oats. They're high in protein and soluble fiber, which lowers cholesterol and makes you feel fuller longer. 
How: The topping options are endless. Try unsweetened dried, fresh or frozen fruit; flax, chia, or pumpkin seeds; spices like cinnamon or nutmeg; nuts like almonds and walnuts; or a drizzle of raw honey or grade B maple syrup.
Nutritionist's tip: "Oats benefit the brain by boosting the production of serotonin to combat stress and enhance learning and memory function," says nutritionist Keri Glassman.

NUT BUTTER
Why: Butter made from nuts like almonds, cashews, and peanuts are filled with vitamin E, protein, magnesium, calcium, and potassium. Concerned about fat? Nut butter contains monounsaturated fats--also found in olive oil--which are the good fats that lower bad cholesterol and increase good cholesterol.
How: Spread nut butters on top of whole grain toast, apple or banana slices, or blend into a smoothie. Be mindful to limit your serving size to one to two tablespoons.
Nutritionist's Tip: "It's better to have some fat than to have a breakfast that doesn't satiate, leaving you hungry in an hour. Listen to what your body works best off of to keep you satisfied all morning long," says nutritionist Marissa Lippert.

WHOLE GRAIN BREAD
Why: "Muffins, bagels, and low fiber cereals all give a temporary energy boost and then you'll crash," says New York Food Trainers' dietician Lauren Slayton. Instead, choose whole grains to help stabilize blood sugar levels and fill you up until your next meal.
How: Try a slice or two of whole grain bread or crackers topped with some of that nut butter. An open-faced breakfast sandwich is a good way to go, too: top a slice of bread with eggs, or try ham with avocado or tomato slices.
Nutritionist's Tip: Look for 100% whole wheat or whole grains like spelt or bran listed as the first item in the ingredient list. "Packaged bread or cereal should have 3 grams or more of fiber per serving, while granola should have 10 grams or less of sugar per serving," says Lippert.

LEAFY GREENS
Why: Spinach, kale, chard, and other leafy greens are nutrition powerhouses. Try to work in other veggies, too--the recommended daily serving is 2 to 3 cups. You'll fill your body with fiber, antioxidants, vitamins, and minerals.
How: Add leafy greens to your smoothie or top your egg sandwich with a lettuce or radicchio leaf. To work in other veggies, color your omelet with mushrooms and red peppers.
Nutritionist's Tip: Limit your intake of higher-glycemic vegetables like corn, peas, tomatoes, and root vegetables like carrots, beets, and potatoes, says registered dietitian Ashley Koff. High glycemic foods convert carbohydrates into sugar more rapidly, which causes a sudden spike in blood sugar.

FRUIT
Why: In general, fruits are filled with fiber (pears, apples, berries, and kiwis), vitamin C (papaya, oranges), disease-fighting antioxidants (strawberries, blueberries, and blackberries), and cell- and muscle-building potassium (bananas).
How: Add 1/2-1 cup of lower-glycemic fruits--blueberries, apples, pears, peaches, plums, and citrus fruits--to your yogurt or high-fiber cereal. To work in other fruits, garnish that almond butter toast with slices of strawberries or bananas.  
Nutritionist's Tip: Blueberries are not only low glycemic, fiber-filled, and antioxidant rich, they also contain anthoycanins. "Anthoycanins give blueberries their immunity boosting and cholesterol-lowering power," says Glassman.

SEEDS
Why: A handful of nuts and seeds such as flaxseeds and pumpkin seeds add great flavor and texture, but they also contribute protein, vitamin E, and heart-healthy monounsaturated fats and omega-3's.
How: Sprinkle ground flaxseeds (or chia seeds, sunflower seeds, or pumpkin seeds) on top of yogurt and cereal or add to a smoothie.
Nutritionist's Tip: "Flaxseeds contain lignans, which are plant estrogens that may provide protection against breast cancer," says Glassman.

YOGURT
Why: A good no-cook breakfast option, yogurt is also an excellent source of calcium and protein.
How: Sprinkle a cup of yogurt with fruit, nuts or seeds and a drizzle of raw honey for a healthy yogurt parfait. Quick-and-easy, smoothie options are limitless.
Nutritionist's Tip: Choose Greek-style or Icelandic yogurt like Siggi's, which have twice the amount of protein than other yogurts. Skip non-fat, which has more added sugar and does less to satiate. "Add a handful of arugula or spinach. Don't worry--fruit will mask the 'green' flavor," says New York-based holistic nutrition consultant Adrianna Holiat.

LEAN MEAT
Why: Work in lean meats like ham, turkey, smoked salmon, and even turkey burger patties as an alternative to eggs for your source of morning protein.
How: Pair a slice or two of whole wheat bread with ham or turkey slices and avocado. Plan ahead, advises Slayton. "Stock up at the grocery and cook the night before, so you have little to do the next morning but warm up leftover fish or chicken. Add some spinach or other veggies for a fully nutritious and satisfying breakfast."
Nutritionist's Tip: "Look for grass-fed or organic meats which eliminate hormones that can disrupt the body's energy levels," says Koff.

LOW-FAT CHEESE
Why: Low-fat cheeses provide protein and calcium.  
How: Stick with part-skim mozzarella or other low-fat cheese like feta and cottage cheese. Top half a cup of low-fat cottage cheese with fruit and/or nuts or have one slice of low-fat cheddar or mozzarella with Wasa or Kavli crispbread crackers or whole grain bread.
Nutritionist's Tip: "Try sharp cheeses like Cabot 50% reduced fat Sharp Cheddar for maximum flavor in a smaller amount," says Glassman.

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10 Benefit of yogurt on weightloss issue

1.Yogurt can give you flat abs.

Eat 18 ounces a day and you can drop a jeans size. People who ate that much -- in conjunction with cutting their total calories -- lost 22 percent more weight and 81 percent more belly fat than dieters who skipped the snack, according to research from the University of Tennessee, Knoxville. They also retained one-third more calorie-torching lean muscle mass, which can help you maintain weight loss. "Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly flab," says nutrition professor and lead study author Michael Zemel, PhD. When you eat yogurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat.

2. Most brands of yogurt contain good-for-you bacteria.

The words "live and active cultures" on the container mean that your yogurt has probiotics, beneficial bugs that live in your digestive tract and help crowd out harmful microorganisms that can cause intestinal infections. (Only a very small number of companies put yogurt through a post-pasteurization process that kills off all bacteria.)

But many varieties now also contain special strains of probiotics meant to help regulate your digestion or strengthen your immune system. The research on them isn't conclusive, however. "If you suffer from a particular health problem, like bloating or diarrhea, it's worth trying one of these products for a couple of weeks to see if it helps," says FITNESS advisory board member Dawn Jackson Blatner, RD. Otherwise, save a few dollars and stick to conventional brands.

3. Yogurt is loaded with vitamins.

One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yogurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly. "Vitamin B12 is found mostly in animal products, such as chicken and fish, so strict vegetarians can easily fall short," says Jackie Newgent, RD, a FITNESS advisory board member and author of Big Green Cookbook. Eating more yogurt can help close the nutrient gap: An eight-ounce serving contains 1.4 micrograms of the vitamin, about 60 percent of what adult women need daily.

4. A cup of yogurt a day can help you recover faster after a workout.

With the right ratio of protein to carbohydrates, yogurt, particularly high-protein Greek yogurt, makes an excellent post-sweat-session snack. "The perfect time to grab a container is within 60 minutes of exercise," says Keri Gans, RD, a nutritionist in New York City. The protein provides the amino acids your muscles need to repair themselves, Gans explains, and the carbohydrates replace your muscles' energy stores, which are depleted after a hard workout. It's a bonus if you drink a bottle of water along with it: The protein in yogurt may also help increase the amount of water absorbed by the intestines, improving hydration.

5. Not all yogurt is equal when it comes to calcium and vitamin D.

Since it naturally contains calcium, you'd think the amount would be the same no matter which yogurt you pick. Wrong. "The levels can vary widely from brand to brand, so you really need to check the label," Newgent says. How much is in a container depends on processing. For instance, fruit yogurt tends to have less calcium than plain because the sugar and fruit take up precious space in the container. "Vitamin D isn't naturally in yogurt, but because it helps boost calcium absorption, most companies add it," Newgent explains. Reach for brands like Stonyfield Farms Fat Free Smooth and Creamy and Yoplait Light Thick & Creamy, which contain at least 20 percent of your daily value for both nutrients.

6. Yogurt may prevent high blood pressure.

Every day 70 percent of us consume more than twice the recommended amount of salt; over time that can lead to hypertension and kidney and heart disease. The potassium in yogurt, almost 600 milligrams per eight ounces, may help flush some of the excess sodium out of your body. In fact, adults in a study in the American Journal of Clinical Nutrition who ate the most low-fat dairy -- two or more servings daily -- were 54 percent less likely to develop high blood pressure than those who ate the least.

7.A daily serving of yogurt keeps colds away.

Dig into four ounces each day and you may find yourself sniffle-free in the months ahead, according to a study at the University of Vienna. Women eating this amount had much stronger and more active T cells, which battle illness and infection, than they did before they started consuming it. "The healthy bacteria in yogurt help send signals to the immune-boosting cells in your body to power up and fight off harmful bugs," says lead study author Alexa Meyer, PhD, a nutrition researcher at the university. Allergy sufferers, who typically have low levels of certain T cells, may also find relief by adding yogurt to their diets. In a study in the Journal of Nutrition, people who ate seven ounces a day had fewer symptoms than those who opted for none at all.

8. Yogurt can help your smile.

Despite its sugar content, yogurt doesn't cause cavities. When scientists at Marmara University in Turkey tested low-fat, light, and fruit flavors, they found that none of them eroded tooth enamel, the main cause of decay. The lactic acid in yogurt appears to give your gums protection as well. People who eat at least two ounces a day have a 60 percent lower risk of acquiring severe periodontal disease than those who skip it.

9. Raw doesn't mean better.

Virtually all the yogurt in your grocery store has been pasteurized -- that is, exposed to high temperatures to kill any harmful pathogens. Raw-dairy fans claim that unpasteurized milk, yogurt, and cheese are better for you because they contain more health-boosting bacteria, but pasteurization doesn't destroy beneficial probiotics, Newgent explains. Plus, studies show that those who eat raw yogurt don't have stronger immune or digestive systems than people who stick to the pasteurized stuff. And raw-dairy products carry a risk of food poisoning. "E. coli and salmonella are two of the pathogens that can lurk in these foods and end up in your body," Newgent says.

10. Yogurt is a high-protein food.

Yogurt can be an excellent source of protein, but "one variety may contain more than double the protein of another," Blatner says. Greek yogurt, which is strained to make it thicker, has up to 20 grams of protein per container; traditional yogurt may have as few as five grams. If you're eating it for the protein, look for brands that provide at least eight to 10 grams per serving.

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Twelve Facts You May Not Know About Menstruation

Here are 12 things you may not know about your period:
1. You can get pregnant on your period. Yes, it is highly unlikely but it’s not impossible so don’t use menstruating as an excuse not to use protection.
2. You are most fertile during — and around — ovulation. Ovulation — the release of an egg from an ovary — typically happens midway through a woman’s cycle. Ovulation calculators are helpful in tracking your cycle.
3. Irregular periods can mean any number of things. Irregular menstruation — whether in the form of missing a period, spotting between periods or a period lasting more than seven days — can be caused by everything from extreme weight loss or stress to pregnancy to the use of certain drugs to serious illnesses like uterine cancer. Consult your doctor if you are concerned about an irregular period.
4. Walt Disney made a movie about it. In 1946, Disney released The Story Of Menstruation as an educational aid for sex ed classes. It is rumored that the film was the first to use the word “vagina.” Betcha didn’t expect that from the pretty princess factory!
5. The average period releases less than a cup of blood. Complain about heavy flow all you want, but the fact is that most women lose between a few tablespoons and a cup each month. This is not to say that Tampax ‘super plus’ are not sometimes necessary.
6. Menstruation by any other name is still menstruation. Remember in middle school when you were embarrassed to say you were on your period so you and your friends made up code names? No? Uh, well… Code names through the ages include Crimson Tide, TOM (time of the month), Elmo riding the cotton pony, Aunt Flo, the rag and the, er, crime scene.
7. Views on period sex vary. We know sexual preference is individual — there’s a spectrum on everything from preferred gender to preferred position — so it makes sense that opinion on period sex would be individual too. (This goes for both men and women.)
8. On that note, your period might make you frisker than usual. Progesterone — the hormone believed to potentially lower your libido — is at its lowest during your period so if you’re craving more than a Snickers, chances are you’re not alone.
9. No one knows if period syncing is a real thing. Yes, it’s very well possible that you / your sister / your roommate / your partner share more than just secrets. The science behind the theory continues to be controversial, but as anyone who has ever found themselves reaching for Midol and a pair of sweatpants at the same time as their BFF can attest, it seems pretty legitimate.
10. Menstruation is still considered taboo in some places. While pre-teen girls in America may have to endure teasing from their less-than-understanding male classmates, in places like rural India girls are told not to cook food lest it be polluted, not to touch idols lest they be defiled and not to handle pickles because they will go rotten.
11. Always was the first company to show blood in an advertisement for sanitary napkins — in 2011. They broke the “women bleed blue liquid” trend but the ad still only appeared in print. Guess the taboo factor still stands.
12. The average age a girl in the United States gets her period is 12. Girls are getting their periods younger than ever and it is unknown what’s causing the puberty speedup, with theories ranging from environmental factors to higher fat diets to stress

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Cancer Symptoms You Are Most Likely to Ignore

Routine tests and checkups, like pap smears and colonoscopies, are important -- but don't rely on tests alone to protect you from cancer. It's just as important to listen to your body and notice anything that's different, odd, or unexplainable. Although many of these symptoms could be caused by less serious conditions, they're worth getting checked out if they persist. You don't want to join the ranks of cancer patients who realize too late that symptoms they'd noticed for a long time could have sounded the alarm earlier, when cancer was easier to cure.

For Both Men and Women

Wheezing or Shortness of Breath
One of the first signs lung cancer patients remember noticing when they look back is the inability to catch their breath. "I couldn't even walk across the yard without wheezing. I thought I had asthma, but how come I didn't have it before?" is how one woman described it. Thyroid cancer can also cause breathing problems if a nodule or tumor begins to press on the trachea, or windpipe. Any breathing difficulties that persist are reason to visit the doctor.

Swallowing Problems or Hoarseness
Most commonly associated with esophageal or throat cancer, difficulty swallowing is sometimes one of the first signs of lung cancer, too. A hoarse or low, husky voice or the feeling of something pressing on the throat can be an early indicator of thyroid cancer or a precancerous thyroid nodule, as can the feeling of having something stuck in your windpipe.

Frequent Fevers or Infections
These can be signs of leukemia, a cancer of the blood cells that starts in the bone marrow. Leukemia causes the marrow to produce abnormal white blood cells, which crowd out healthy white cells, sapping the body's infection-fighting capabilities. Often, doctors diagnose leukemia only after the patient has been in a number of times complaining of fever, achiness, and flu-like symptoms over an extended period of time.

Upset Stomach
As simple as it sounds, a good old-fashioned bellyache is what tipped off a number of lucky folks, whose doctors ordered ultrasounds and discovered early that they had tumors on their livers. Stomach cramps or frequent upset stomachs may indicate colorectal cancer; many cancer patients say their doctors thought they had ulcers.

Weakness and Fatigue
"I kept having to sit down at work, and one night I was too tired to drive home," said one woman in describing the fatigue that led her to discover she had leukemia. Generalized fatigue and weakness is a symptom of so many different kinds of cancer that you'll need to look at it in combination with other symptoms. But any time you feel exhausted without explanation and it doesn't respond to getting more sleep, talk to your doctor.

Unexplained Weight Loss
If you notice the pounds coming off and you haven't made changes to your diet or exercise regime, you need to ask why. Weight loss is an early sign of colon and other digestive cancers; it's also a sign of cancer that's spread to the liver, affecting your appetite and the ability of your body to rid itself of wastes.

Changes in Fingernails
Unexplained changes to the fingernails can be a sign of several types of cancer. A brown or black streak or dot under the nail can indicate skin cancer, while newly discovered "clubbing" -- enlargement of the ends of the fingers, with nails that curve down over the tips -- can be a sign of lung cancer. Pale or white nails can be an indication that your liver is not functioning properly, sometimes a sign of liver cancer.

Chronic "Acid Stomach" or Feeling Full After a Small Meal
The most common early sign of stomach cancer is pain in the upper or middle abdomen that feels like gas or heartburn. It may be aggravated by eating, so that you feel full when you haven't actually eaten much. What's particularly confusing is that the pain can be relieved by antacids, falsely confirming your conclusion that it was caused by acid in the stomach, when it's more than that. If you have frequent bouts of acid stomach, an unexplained abdominal ache, or a full feeling after meals even when you're eating less than normal, call your doctor.

Chronic Heartburn
If you just ate half a pizza, heartburn is expected. But if you have frequent episodes of heartburn or a constant low-level feeling of pain in the chest after eating, call your doctor and ask about screening for esophageal cancer. Gastroesophageal reflux disease (GERD) -- a condition in which stomach acid rises into the esophagus, causing heartburn and an acidic taste in the throat -- can trigger a condition called Barrett's esophagus, which can be a precursor of esophageal cancer.

Bowel Problems
Constipation, diarrhea, and changes in stools can all be signs of cancer. As with many other cancer symptoms, the way to tell if this is cause for concern is if it goes on for more than a few days without a clear cause, such as flu or food poisoning. People diagnosed with colon cancer say they noticed more frequent stools, as well as a feeling that their bowels weren't emptying completely. One of the early signs of pancreatic cancer is fatty stools, which can be recognized as frequent, large stools that are paler than normal and smelly. This is a sign that your body's not absorbing your food normally, and it should be brought to your doctor's attention.

Symptoms Women Are Likely to Ignore

Red, Sore, or Swollen Breast
Everyone knows to check for lumps in the breasts, but too often symptoms closer to the surface – which can indicate inflammatory breast cancer -- are overlooked. Some women describe noticing cellulite-like dimpled skin on an area of the breast. Others noticed that a breast felt swollen, hot, or irritated. Red or purplish discoloration is also cause for concern. Call your doctor about any unexplained changes in your breasts.

Nipple Changes
One of the most common changes women remember noticing before being diagnosed with breast cancer is a nipple that began to appear flattened, inverted, or turned sideways. "My nipple started looking like it was turned inside out," said one woman. In addition, inflammatory breast cancer also causes nipple problems, such as itchy, scaly, or crusty skin on the nipple -- so take any nipple changes seriously.

Bloating or Abdominal Weight Gain
The "my jeans don't fit" syndrome While this might sound too common a phenomenon to be considered a cancer symptom, consider this: Women diagnosed with ovarian cancer overwhelmingly report that unexplained abdominal bloating that came on fairly suddenly and continued on and off over a long period of time (as opposed to occurring a few days each month with PMS) was one of the main ways they knew something was wrong.

Feeling Full and Unable to Eat
This is another tip-off to ovarian cancer; survivors say they had no appetite and couldn't eat, even when they hadn't eaten for some time. Any woman who experiences noticeable bloating or weight gain numerous times (the diagnostic criteria is more than 13 times over the period of a month) -- especially if it's accompanied by pelvic pain or feeling overly full -- should call her doctor and ask for a pelvic ultrasound.

Unusually Heavy or Painful Periods or Bleeding Between Periods
Many women reported this as the tip-off to endometrial or uterine cancer. Unfortunately, many women also said their doctors weren't responsive, overlooking or misdiagnosing their complaints as normal perimenopause. Ask for a transvaginal ultrasound if you strongly suspect something more than routine 
heavy periods.

Symptoms Men Are Likely to Ignore

Erection Problems
As prostate cancer progresses, a common sign is difficulty getting or sustaining an erection. This can be a difficult subject to talk about, but it's important to bring it to your doctor's attention. It could be a sign of sexual dysfunction with another cause, of course, but it's a reason to have an exam and possibly a PSA test.

Pain/Aches or Heaviness in the Groin, Hips, Thighs, or Abdomen
One sign of prostate cancer is frequent pain in the hips, upper thighs, or the lowest part of the back. Men with testicular cancer report noticing a heavy, aching feeling low in the belly or abdomen, or in the scrotum or testicles themselves. They sometimes describe it as a feeling of downward pulling or as a generalized ache throughout the groin area. Prostate cancer that has spread to the lymph nodes often makes itself known as discomfort in the pelvis or swelling in the legs.

Testicular Swelling or Lump
The lumps that indicate testicular cancer are nearly always painless. It's also common for a testicle to be enlarged or swollen but lacking any specific lump that you can see or feel. Some men report feeling discomfort from the enlargement but not an outright pain.

Scaly or Painful Nipple or Nipple Discharge
Men do get breast cancer; they also get a condition called gynecomastia, which is a benign lump in the breast area. Breast cancer is usually detected as a lump, but if it's spreading inward it can also cause chest pain. Other signs of breast cancer include patches of red, scaly, or dimpled skin or changes to the nipple such as turning inward or leaking fluid. Bring any lump, swelling, or skin or nipple problem, or any chest pain, to your doctor's attention.

Difficulty Urinating or Changes in Flow
Hands-down, the most common early sign of prostate cancer is a feeling of not being able to start peeing once you're set to go. Many men also report having a hard time stopping the flow of urine, a flow that starts and stops, or a stream that's weaker than normal. Any of these symptoms can have less serious causes, but it’s still reason to see your doctor for an exam and a possible screening test for prostate-specific antigen (PSA).

Pain or Burning During Urination
This symptom can also indicate a urinary tract infection or sexually transmitted disease, of course, but in any case it warrants an immediate trip to the doctor. It's often combined with the feeling that you need to go more often, particularly at night. This same symptom can also indicate inflammation or infection in the prostate or benign prostatic hyperplasia, the name for what happens when the prostate grows bigger and blocks the flow of urine. However, you need to get checked out to tell the difference.

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Dos and Don'ts for Dealing with Anger!

Irritability and depression

Anger happens, it's just part of life. But if you have depression you can add anger to the list (along with sadness, fearfulness, trouble sleeping, and changes in appetite) of common depression symptoms.

"If you find you're very short-tempered, irritable, grouchy, your fuse is short, it could be related to depression," says Carol A. Bernstein, MD, associate professor of psychiatry at NYU Langone School of Medicine in New York City. 

Depression treatment may lessen anger. But there are things you can do to blunt the effects of this intense and sometimes dangerous feeling..

Do count to 10 (or 100)

Thomas Jefferson famously said, "When angry, count 10, before you speak; if very angry, 100." 

"Angry people are highly aroused and when people get aroused, they do and say things they later regret," says Brad Bushman, PhD, professor of communication and psychology at The Ohio State University in Columbus. 

Counting (slowly) to whatever number seems appropriate gives your blood pressure and heart rate a chance to return to normal. "As time passes, arousal diminishes," says Bushman.

Do forgive

Even if you don't ultimately forget the incident, forgiving a person who has provoked you is an excellent way to subdue anger, says Bushman. Forgiveness can help you stop ruminating, which is when negative thoughts play over and over in your head like some horrible movie scene. 

"Angry people can't stop thinking about what made them angry. It's that rumination that seems to be destructive," he adds. "This doesn't mean that you conclude that what another person did to you is okay. It just means that you're not going to hold that against them and you're not going to let it consume your life."

Do distract yourself

Another way to dial it down is with distraction. Katherine Kueny, PhD, director of behavioral medicine in the department of internal medicine at the University of Nebraska Medical Center in Omaha, tells people to place themselves on an emotional scale of 1-to-10 with 10 being the most angry. 

"When the scale is at 5-to-10, I tell people to do something that will bring the emotions down before you interact or try to problem solve," she says. 

This could be drawing, cooking, taking a walk or finishing a Sudoku puzzle or crossword puzzle.

Do take a deep breath

Taking deep breaths is one good way to calm yourself when you're in the throes of anger. "Slow breaths will slow the heart rate down," says Kueny. 

The American Psychological Association recommends taking deep breaths from the diaphragm, not shallow ones from the chest. But listening to calming music and muscle relaxation exercises may also help, says Bushman. 

Some people have found help in yoga, which also emphasizes breathing "yaani ni nzuri"

Don't deny that you're angry

People who are able to see their anger as anger are less likely to resort to aggression or violence, according to a study published in 2011 in the journal Emotion. "People who are better at categorizing their emotions into specific categories are more in tune with their emotions," says Ricky Pond, lead author of the study and a PhD student at the University of Kentucky.

"They think more deeply about their emotional experiences and are more sensitive to the causes and potential consequences of their emotions. Thus, when angry, they are quicker to cope effectively with negative emotions and distract themselves less with inefficient coping strategies, such as venting, binge drinking, substance abuse."

Do write about it

"Writing or journaling allows you to slow down and think through how you want to respond so you're responding rather than reacting," says Kueny. 

What's the difference? "Reacting is based on emotions. It's almost automatic. Our emotions feel very real but they're not always rationale," she says. "When we respond we're choosing how to respond. We're cognitively thinking through what we want to have happen and what is the best way to make that happen."

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Magic yoga Move:Slim and Strong Arms

Yoga is a great exercise for overall mind and body fitness. It can help build your strength, lengthen your muscles, and also help soothe stress

Well having this Yoga will  utilize every part of the arm while also working the chest and back muscles, so you get all-around toning (including the bra-bulge region). Repeat the sequence up to eight times, holding each pose for a full breath (or more), and do it at least three to four times a week for the fastest results.

1. Lie on your belly with forehead and forearms on the floor. Inhale as you engage your abs and raise your chest until elbows are at 90 degrees. Imagine your hands are glued to the mat, pulling the floor toward you.

2. Keeping forearms down, exhale as you tuck your toes and lift your body so it’s in a straight line from heels to shoulders. Contract your abs, hug your shoulder blades together, and press firmly into your arms and back through your heels.

3. Inhale, lifting hips toward the ceiling. Move your shoulders away from your ears and think about drawing your front ribs toward each other.

4. Exhale as you straighten both arms. (If this is too challenging at first, straighten one arm at a time.)

5. Inhale, untucking your toes and lowering your hips toward the floor (don’t let them touch) as you lift your chest. Exhale as you lower down, rolling your torso until your forehead touches the floor.

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