7 STEPS TO IMPROVE STAMINA

Stamina means having the strength and energy to endure an activity, illness or stressful situation for an extended period of time. People most commonly use the word stamina when referring to exercise, sports and other physical activities of the body or cognitive exercises of the brain. Generally, however, increasing stamina means decreasing fatigue when performing the activity.

EditSteps

1. 1
   Eat a healthily-balanced diet. A well-balanced, low-fat diet that includes plenty of fruits, vegetables and lean meats keeps your body healthy and increases both your physical and mental stamina.
   
   
   • Eat several smaller meals throughout the day rather than one or two large meals, to keep your body steadily supplied with energy.
   • Snack on fruits, raw vegetables, nuts and other lean proteins between meals. Carry high-energy fruit and nut mixes with you during times of extended performance, such as hiking, cycling or cramming for final exams.
2. 2
   If you need a lot of Stamina for a long distance run or exercise,have an energy drink to boost your energy/stamina.
   
   
3. 3
   Get plenty of physical exercise for optimal health and increased stamina.
   
   
   • Although physical exercise makes you tired immediately after you finish, regular exercise increases your energy level and stamina in the long run.
   • Cardiovascular exercise, such as aerobics, running, biking and dancing, exercise your heart and lungs, increasing the efficiency with which your body supplies oxygen to the muscles. As a result, your body's endurance and stamina increase and fatigue levels decrease.
   • Lead an active life. Basically, any type of movement is good for your cardiovascular health. Wear a pedometer and shoot for a goal of 10,000 steps every day.
4. 4
   Choose an activity that you love. It is easier to increase stamina and endurance if you enjoy the activity you are doing.
   
   
5. 5
   Gradually build up to the desired level of performance. Start out slow by doing the activity for 30 minutes the first time. Increase the duration of your performance by realistic intervals until you reach your goal.
   
   
6. 6
   Involve others in the activity to make it more fun.
   
   
   • Bring the kids, the dog or a neighbor when you go for your daily run or walk. Or, join a gym where you can make friends and exercise together. Running on the track mill helps a lot .
   • Keep your motivation high and increase your stamina for studying during final exam week by hosting study sessions for friends.
7. 7
   Visualize your goal by closing your eyes to see yourself finishing the race or getting an A on the final exam. Avoid focusing on the challenges, obstacles or hurdles you may face before reaching your goal.
   
8. TIPS
9. Eat fruits everyday.
10. Give yourself plenty of physical or cognitive breaks to avoid fatigue.
11. Motivate yourself to exercise everyday, if possible.
12. Take daily relaxation breaks to help lower stress levels.
13. Practice meditation and breathing exercises daily.
14. Say you your mind running every day 5 km never give up.
15. Do meditation and yoga for at least 1 hour daily.
16. Increase training time by a few minutes everyday.

General Motors: Weight Loss Diet Program

The following diet and health program was developed for employees and dependents of General Motors, Inc. and is intended for their exclusive use. This program was developed in conjunction with a grant from U.S. Department of Agriculture and the Food and Drug Administration. It was field tested at the Johns Hopkins Research Centre and was approved for distribution by the Board of Directors, General Motors Corp. at a general meeting on August 15, 1985. General Motors Corp. wholly endorses this program and is making it available to all employees and families. This program will be available at all General Motors Food Service Facilities. It is management's intention to facilitate a wellness and fitness program for everyone.

This program is designed for a target weight loss of 10-17 lbs per week. It will also improve your attitudes and emotions because of its cleansing systematic effects.

The effectiveness of this seven day plan is that the food eaten burn more calories than they give to the body in caloric value.

This plan can be used as often as you like without any fear of complications. It is designed to flush your system of impurities and give you a feeling of well being. After seven days you will begin to feel lighter because you will be lighter by at least 10 lbs. You will have an abundance of energy and an improved disposition.

During the first seven days you must abstain from all alcohol

You must drink 10 glasses of water each day

Day One All fruits except bananas. Your first day will consist of all the fruits you want. It is strongly suggested that you consume lots of melons the first day. Especially watermelon and a loupe. If you limit your fruit consumption to melons, your chances of losing three lbs. on first day are very good.

Day Two All vegetables. You are encouraged to eat until you are stuffed with all the raw or cooked vegetables of your choice. There is no limit on the amount or type. For your complex carbohydrate, you will start day two with a large baked potato for breakfast. You may top the potato with one pat of butter.

Day Three A mixture of fruits and vegetables of your choice. Any amount, any quantity. No bananas yet. No potatoes today.

Day Four Bananas and milk. Today you will eat as many as eight bananas and drink three glasses of milk. This will be combined with the special soup which may be eaten in limited quantities.

Day Five Today is feast day. You will eat beef and tomatoes. Eat two 10 oz. portions of lean beef. Hamburger is OK. Combine this with six whole tomatoes. On day five you must increase your water intake by one quart. This is to cleanse your system of the uric acid you will be producing.

Day Six Beef and vegetables. Today you may eat an unlimited amount of beef and vegetables. Eat to your hearts content.

Day Seven Today your food intake will consist of brown rice, fruit juices and all the vegetables you care to consume.

Tomorrow morning you will be 10-17 lbs. lighter than one week ago. If you desire further weight loss, repeat the program again. You may repeat this program as often as you like, however, it is suggested that you are allowed two glasses of white wine in addition to the instructions on the program. You may substitute champagne for white wine. Under no circumstances are you to drink any other alcoholic beverages with the exception of beer which is allowed. Any liquor (bourbon,vodka, rum) is forbidden. Cream drinks are especially forbidden. You may have an occasional cordial such as creme de menthe or schnapps, but you must always limit yourself to two drinks. If you wine, drink only wine that day. If you have beer, drink only beer that day, etc. Alcohol adds empty calories to your diet. However, after the first week it will help your digestion and settle your stomach.

G.M.'S Wonder Soup

The following soup is intended as a supplement to your diet. It can be eaten any time of the day in virtually unlimited quantities. You are encouraged to consume large quantities of this soup.

28 oz, Water, 6 Large Onions, 2 Green Peppers, Whole Tomatoes (fresh or canned), 1 Head Cabbage, 1 Bunch Celery, 4 Envelopes Lipton Onion Soup Mix, Herbs and Flavouring as desired.

Additional Comments

Vegetables as may be taken in the form of a salad if desired. No dressing except malt, white or wine vinegar, squeezed lemon, garlic, herbs. No more than one tea spoon of oil.

 You have been given a recipe for the WONDER SOUP which can be eaten in unlimited quantities. This soup is a supplement while you are on the program and it should be a pleasure to eat. Not everyone likes cabbage, green peppers, calory etc. This recipe is not inflexible. You may substitute vegetables according to your taste. You may add any vegetables you like: asparagus, peas, corn, turnips, green beans, cauliflower, etc. Try to stay away from beans (lima, pinto, kidney, etc.), however, because they tend to be high in calories even though they are very good for you.

Beverages you may consume while on the program :

Water (flavoured with lemon/lime if desired).

Club Soda is OK.

Black Coffee. No cream or cream substitute. No sugar or sweetness.

Black Tea = Herb or Leaf.

Absolutely nothing else except the fruit juices which are part of day seven. No fruit juices before day seven.

How and Why It Works

Day One you are preparing your system for the upcoming programme. Your only source of nutrition is fresh or canned fruits. Fruits are nature's perfect food. They provide everything you could possibly want to sustain life except total balance and variety.

Day Two starts with a fix of complex carbo-hydrates coupled with an oil dose. This is taken in the morning for energy and balance. The rest of day two consists of vegetables which are virtually calorie free and provide essential nutrients and fibre.

Day Three eliminates the potato because you get your carbohydrates from the fruits. You system is now prepared to start burning excess pounds. You will still have cravings which should start to diminish by day four.

Day Four, bananas, milk and soup sound the strangest and least desirable. You're in for a surprise. You probably will not eat all the bananas allowed. But they are there for the potassium you have lost and the sodium you may have missed the past three days. You will notice a definite loss of desire for sweets. You will be surprised how easy this day will go.

Day Five, Beef and tomatoes. The beef is for iron and proteins, the tomatoes are for digestion and fibre. Lots and lots of water purifies your system. You should notice colourless urine today. Your allowance calls for the equivalent of five "quarter ponders". Do not feel you have to eat all this beef. You must eat the six tomatoes.

Day Six is similar to day five, Iron and proteins from beef, Vitamins and fibre from vegetables. By now your system is in a total weight loss inclination. There should be a noticeable difference in the way you look today, compared to day one.

Day Seven finished off the program like a good cigar used to finish off Victorian meals, except much healthier. You have your system under control and it should thank you for the flushing and cleaning you just gave it.

Top Thirty Quick and Easy Health Tips

*Along with fresh veggies and fruits, eat slim meats (if you’re not vegetarian), nuts, seeds (sprouts) and salads.

 *Opt for fresh, seasonal and local produce over exotic foodstuff imported over ridiculous distances.

 *Make sure you get a balanced diet, as often as possible. 

*Balanced Diet

 

* Drink water – you need to stay hydrated. Not only is it good for your internal organs, it also keeps your skin healthy and lessens acne.

* To determine your water requirement, divide your weight (in pounds) by two. This gives the daily ounce-recommendation.

 *Cut down on caffeine and caffeinated and aerated beverages.

* Limit alcohol intake. Tobacco and drugs should be an absolute No.

Limit Alcohol Intake

 *Steer clear of sugar, stimulants and processed food.

 *Maintain a healthy weight.

Maintaining Weight

*Exercise

* Exercise at least four days a week for 20 to 30 minutes each day. If it’s all not possible at a go, break your workouts into smaller sessions.

Exercise Health Tips

 *Try to get as much physical activity as you can. Skip the elevator and take the stairs, walk to the supermarket instead of hunting for parking space etc.

Skip Elevator

* Wake up early to practice simple meditation. It harmonizes body, mind and soul.

Meditation

 *Doing household chores also counts as activity.

* Pets can be a great source for your exercise. Especially a dog. Walking dogs, caring for them involves good amounts of physical activity.

Walking with Dog

* If exercising alone bores you out, hook up with a partner or friend who is committed to exercise. The fun factor will also let you stay committed.

* Exercise also works as an outlet for pent up stress. So keep exercising, especially when you’ve got work bearing down on you.

General Health

*Get adequate rest daily. Don’t deprive yourself of sleep for extended periods of time.

Sleeping

*If you’re on medication for an illness, ensure that you follow the course all the way through.

* Skin, teeth, hair, nails are all indicators of general health. Loss of hair or lack of lustre may mean poor nutrition.

 *Make friends with your family physician. Get regular check-ups done.

Family Physician

 *Watch out for the signs of major illnesses, especially cancer, heart disease etc. Early detection is the key.

 *When it comes to healthy living, even little things count. Like eye health. Make sure you rest them well. They’ll serve you a long time.

* Take care of your teeth. Dental health has been linked, among other things, to premature heart disease.

Teeth Care

 *Try to get all your nutrition from the food you eat. If you aren’t getting it though, multivitamins and nutritional supplements are a good option.

* Get your vitamin D from the sun. But also stay UV-protected.

Health and Happiness

 *Slow and deep breathing is a good counter to stressful situations. Practice it.

*Slow and Deep Breathing

 *Surround yourself with positive energy and a strong social circle. Good vibes translates into good moods.

 *Engage in social work. Do things for the less-privileged.

 *Work on your looks, but don’t get obsessed. Pamper yourself occasionally.

*Believe in your abilities. Work on your shortcomings. Life is a continuous self-help program.

Does soda make kids violent?

Yet another study is warning parents to limit soda consumption with children.  While previous studies have linked soda consumption with higher rates of obesity, a study published in the journal Pediatrics, says it also causes aggressive, violent behavior in children as young as 5 years old.


The study:

Researchers at Columbia University followed the habits of about 3,000 mother-child pairs from 20 large cities in the United States. While the children were followed since birth in the long-term study, the data pertaining to soda consumption was compiled when the children were 5 years old. Researchers asked the mothers to self-report how many servings of soda their child drinks on a typical day, and then answer a series of behavioral questions.

The results:

Children who consumed at least four servings of soda per day were twice as likely than those who didn't drink any soda to display aggressive violent behaviors - such as destroying other people’s belongings, starting physical fights and verbally attacking other children. The kids were also more likely to have trouble paying attention to instructions, and were more withdrawn socially compared to 5-year-olds who didn’t consume soda.

“There was a dose response,” said Shakira Suglia, study author and associate professor of epidemiology at Columbia University. “With every increase in soda consumption, we saw an increase in behavior problems. It was significant for kids who consumed as few as one serving of soda per day.”

The association was present after researchers adjusted for parenting styles, and socio-demographic factors such as how much violent television the children were exposed to, their sleep schedule, and candy consumption.

Limitations:

Because researchers relied on self-reporting by mothers, they were unable to pinpoint the type of soda (diet versus regular), or the exact serving size associated with the increase in negative behavior.

The American Beverage Association disagrees with the findings of this study. In a statement to CNN, the group said:  "It is a leap to suggest that drinking soda causes these or any other behavioral issue. The science does not support that conclusion. The authors themselves note that their study 'is not able to identify the nature of the association between soft drinks and problem behaviors.' Importantly, our member companies do not promote or market the consumption of soft drinks to children in the age group examined in this study.”

Takeaway:

The researchers say their findings add to the mounting evidence that soda consumption has a negative effect for children.

Other experts warn to limit soda consumption. “Despite the multitude of studies exposing the negative effects of soda consumption, Americans continue to buy and drink more soda than those in any other country,” said Marlo Mittler, registered dietician from Cohen Children’s Medical Center of New York, and not affiliated with the study. “In an effort to reduce the effects on a child's possible negative behavior, it is suggested to eliminate or avoid any soda consumption.”

The American Academy of Pediatrics currently recommends parents and caregivers limit giving children caffeinated or sugar-sweetened beverages, and should instead offer them calorie-free beverages and milk.