Autor: HasenChat Musik Schweiz

Most people love to get a souvenir of their trip and also usually bring back a gift or two for family and friends. However, this can really bite into your budget if you are not careful. The best thing to do is to avoid these traps when buying your souvenirs.

1. Don’t buy at the airport

This is where many people trying to get last-minute gifts for people they have forgotten about will try to find something. You will be paying top dollar here for bargain-basement quality goods like t-shirts and keyrings.

2. Steer clear of touristy gift shops

Gift shops are crowded, overpriced and full of junk. Get away from the main strip and see what you can find at the local stores, or even supermarkets.

3. Don’t buy anything unwrapped if it is edible

In many cases, it will be confiscated by airport authorities concerned with terrorism and/or agricultural hazards. Either eat that salami from Italy before you land, or buy it vacuum-packed.

4. Beware of other food gifts

Watch out for jams, jellies, olives and so on, as the liquid may cause security personnel concern.

5. Watch out for breakables

Anything you buy should be transported easily without concern over it breaking.

6. Try thrift stores

If you see a local thrift store, head in to see what they might have with a local theme.

7. Shop in dollar stores

They often have locally-themed trinkets to keep the kids happy.

8. Avoid dust collectors

Don’t buy things just to be buying. Unless you are really going to use those shot glasses, spoons and fridge magnets, pass.

9. Buy ahead of time online

This may sound weird, but if your kids won’t be able to live without a t-shirt of the place they are going to, like Disneyworld, buy the shirt online for a fraction of the price you will have to pay in the theme park.

10. Beware of gift shops at each attraction

The more places you visit, the more temptations. Almost every museum, theme park, zoo and so on has their own gift shop, which you usually have to walk through in order to leave. It can be tough to say no to your children when they are dazzled by all the items on display.

Remind them that you have to carry everything that you buy home with you. Also check the list price by doing a quick search online. If they really feel they can’t live without it, buy it less expensively when you get home, as long as you don’t have to pay shipping and handling.

12. Only buy things that are real value

A hand-knit Aran sweater will cost around $25 USD in New Zealand or Ireland, but up to $1,000 in the USA depending on how complicated the pattern is and where the store is. They will also last a lifetime if you protect them from moths. This will be a far better value than $25 on t-shirts.

13. Only buy things you will actually use

Be practical. If you not only love what you see, but are sure that you (or the person you are giving it to) will actually use it, then it will be good value. If it is just going to get shoved to the back of the closet when you get home, it’s not worth the money or hassle to carry it.

14. Buy local items you can’t get anywhere else

If you go to Peru, you can get fantastic clothes made from Alpaca. If you go to the south-western United States, you can buy the most gorgeous turquoise and silver jewelry. Buy local items sourced from local, indigenous resources. Look for bargains at local markets.

Many people wonder if all-inclusive holidays are really worth the money. The answer is that it depends. You will need to do some research and know what things cost in order to determine if you are better off all-inclusive, or «a la carte». You will also need to watch out for any hidden fees.

It is also important to note that all-inclusive holidays vary considerably depending on type of holiday, time of year, and destination you are traveling to.

Air, Hotel and Car Rental Combinations

It can be really convenient to book all three of these with just a couple of clicks, but the price you see on the screen is not always the price you are going to pay. There can be all sorts of surcharges, airport fees, insurance on the car, gas surcharges, and more.

Price the holiday separately and together. Look at the different choices of accommodation available. You might do better with cheap airfare and an Airbnb property. Watch out for car rental versus public transportation. If the area you are going to has a good public transportation system, you probably won’t need the car. If it is more isolated, get the car.

Check the meals with the hotels. Some offer breakfast every morning, and some offer free happy hour and early bird dinners. If you like to eat early and/or have kids, the early meals can be ideal.

Coach Holidays

Coach holidays provide transportation, accommodation, sightseeing and meals all in one package. Someone else does the driving for you, so all you have to do is hop on and off to enjoy the various destinations and the meals provided.

The hotels and rooms can be of varying quality, as can the meals. You might do the math and decide it is better to just drive yourself. Or, you can take a bus or the train, and stop off at certain locations to enjoy the sights. Greyhound offers cheap travel on Tuesdays and Wednesdays and special casino excursions.

In Europe, bus and train passes are available, as well as extensive public transportation, so a coach holiday is really only worth it if you are nervous about being abroad and don’t speak the language – though these days, you can always find someone who speaks English. They are also good for those with disabilities, but do check for accessibility at the accommodations listed.

Resorts

Resort holidays became popular with the advent of Club Med, but these days, all-inclusive does not mean the same as it once did. For example, the drinks might only be local rather than international brands, otherwise you have to pay a surcharge. Any extras like spa treatments can come with a hefty price tag. Therefore, it is important to read the fine print and make sure you know what extras you will need to pay for.

If the resort is very isolated, check for transport from and to the airport, and what excursions are available and included in the price. If not included, are the prices reasonable, or are there other options?

Check out the food. The buffet may sound great for the first day or two, but if you are going to be there for a week, it might start to get dull. There might be other restaurants on the property, but you might have to pay a fee for the privacy of a more intimate setting than a huge dining hall.

Check out the equipment and activities and facilities for the children. Make sure there is lots to do and watch out for hidden fees like childminding fees, lesson fees, and equipment rental.

Cruises

Cruises should be all-inclusive, but watch out for port fees and taxes, service fees at bars and restaurants, excursion fees and equipment rental fees.

There are a number of ways to save on transport when you are on vacation.

Plane Travel

1. Save money on tickets

You can save a lot of money on airline tickets if you’re flexible with your travel dates. A day or two earlier or later can make a huge difference in the cost. Tuesdays through Thursdays are usually the cheapest days to travel by air.

2. Consider alternate airports

Sometimes, flying into a different airport can save hundreds of dollars per ticket per flight. Larger cities typically have multiple airports.

3. Consider travel to and from the airport as well

Try to save money getting to and from the airport. If you take your car, you will need to pay for parking at the long-term car park. There might be cheap transportation to and from the airport, but it might be cheaper and less hassle to take your car if you have a lot of people and/or a lot of luggage.

4. Don’t overpack

Airlines can charge a small fortune these days for checked baggage. Pack each carry on for each family member carefully for maximum usefulness in the minimum amount of space.

5. Watch out for fuel surcharges and airport taxes

These should usually be included in the price of the ticket, but if you are booking online, that «cheap fare» might actually end up giving you sticker shock.

6. Book packages if possible

A flight, hotel and car rental for one inclusive price can be a good deal.

7. Collect air miles

Air miles can all add up to a big savings on your next vacation as long as there are no high fees for booking. Charges will usually be highest for last-minute travel, such as less than two weeks prior to departure.

8. Go in the off season

Avoid flying at the height of the holiday and summer. Try spring and fall getaways instead.

Going by Car

9. Make sure you have the car serviced before you go

You don’t want to end up with breakdowns and/or any costly repairs on the road.

10. Check the tires, especially in warm and cold weather

The state of the tires can have a significant impact on fuel mileage.

11. Look for good gas prices

If you have more than one option, shop around.

12. Pay cash for your gas

This can save you around 10 cents a gallon because so many gas stations these days are passing along the credit card company charges to the customer.

Coach Holidays

13. Go all-inclusive

Consider an all-inclusive coach holiday, especially if you are not fond of driving. They can be very cost-effective and offer sightseeing to top locations.

14. Bus passes

These are popular in Europe and other locations where people like to see the sights by bus. You could get a pass offering unlimited travel for 7 days, for example. Compare the price of the pass with the individual prices of the tickets between all the destinations you want to visit.

Train Travel

15. Train passes

As with bus passes, these can be a really cheap way to see Europe and the rest of the world. Note that some train systems will have first, second and perhaps even third-class options. The latter should be the cheapest, and reasonably clean and comfortable in most cases.

Cruises

16. Book a cheap cruise

A cruise is your transportation and hotel all rolled into one. All you have to do is unpack once and relax. Before booking, check out each destination carefully to make sure there will be enough to do. Some will stop at interesting destinations, while others will spend most of their time off the shore of their own company-owned island for people to do water sports and other activities.

Look for last-minute deals and packages if you don’t live at a cruise shop port of call and have to fly to get to your ship.

Planes, Buses and Trains

17. Consider group travel

Traveling with a group, usually 4 to 10 people, can really cut down on expenses. Larger groups can get the best rates if they plan ahead.

Accommodation can be one of the most expensive parts of your vacation if you are not careful. Fortunately, there are a number of ways to keep the budget down.

1. Look for a package deal

Once you have created your travel budget, you should have a pretty good idea of how much you can afford per day. Go online to see what kind of package you can get at around that rate. For example, booking flight, hotel and car rental on Expedia can offer significant savings.

2. Be clear about what is important for you and your family

If you are single, chances are you won’t care what your room is like because you will be outside of it most of the time soaking up the sights. But do check if you get stuck with a single supplement fee.

If you are traveling as a family, a suite with a refrigerator and microwave can help you keep the kids fed and costs down.

Remember, the less you spend on your room, the more you have to spend on other things.

3. Consider staying with family

If you have any family in the area, see if you can stay with them.

4. Try Airbnb

Some of the properties are really great and a fraction of what you would pay for a hotel. Just be sure to check the location in relation to all the places you want to visit. You may need a rental car if you are not driving to your destination, which can add to the cost. Check for public transportation, and typical taxi fares.

5. Consider travel hostels

Hostels have come a long way in the past few years, and are clean, modern, and full of amenities. Some of them can be a bit out of the way, but their cheapness can more than make up for location. Backpacker hostels in New Zealand are a way of life and are used by people from 8 to 80, so don’t worry about being «too old» to go to a hostel. Just be prepared to share kitchen and sometimes the bathroom, or pay more for a private room if available.

6. Watch your travel dates

Peak times will be at the holidays and in the summer in many locations. Travel in the off-season can cost a fraction of what it does at peak season.

7. Bid on Hotwire or Priceline

You can get some great bargains this way. With Priceline, you can’t pick the exact hotel, but you will have an idea of location and rating.

8. Beware of location

City center hotels can cost a small fortune compared to others a bit further out. So too can airport hotels if you are not careful. Consider the cost and availability and time factor in relation to public transportation and/or taxis to where you need to go (and/or car rental), and see what makes the most sense.

9. Loyalty programs

If you are a frequent traveler, join a loyalty program for the same chain of hotels. It can add up to a range of perks and might also get you a room upgrade at no extra cost.

10. House Swapping

House swapping is becoming more popular, as families who want to visit certain locations but still enjoy comforts of home exchange with others. Just be careful of location, and do be careful of their property and your own valuables when you have anyone in your house.

11. Camping

Camping can be a great adventure. Campsites can be very basic, or full of amenities.

12. Caravan parks

Caravans are one up from camping in a tent. They are warm, dry, have a stove and fridge, and can be a fun way to enjoy a holiday by the seaside or other scenic location.

13. Deals and discounts

Look for bargain deals, coupons and more.

14. Check the fine print

Before making any booking, be sure to read the fine print so you know exactly what things will cost.

Sometimes you get to a point in your self-help journey where you realize that what you’re doing for yourself just isn’t enough anymore, or quite possibly never was. When you get to this point, it may be time to get help from a professional. Listed below is a list of common mental disorders and the signs that you need further help.

1. Anxiety

If you’ve tried meditation, exaggerating your biggest fear, and distracting yourself but they haven’t worked, it’s easy to get flustered. But this may not always be your warning sign that you need more help. You may just need to keep trying out the methods or try some new ones.

However, you may need help if you’re noticing that your anxiety is causing you a lot of distress and getting in the way of your life. If your anxiety is preventing you from going to school or work, drive, or go to the grocery store, this is when you may need to get some professional help. Talk to your doctor about the options open to you before going through with anything.

2. Depression

If you’ve tried being more active, avoiding alcohol and caffeine, and you’ve talked to your loved ones about how you’re feeling, but those things just aren’t helping you to manage your depression, you may just end up getting more depressed. Don’t jump to conclusions though that you need help because those tips haven’t worked. There are always different tips to try that just might do the trick for you.

However, if you’ve ever had thoughts of harming yourself to escape from your depression, get the help you need now. Another sign that you need professional help would be if your depression is getting in the way of you having fun. If you choose staying at home in your room, depressed and angry with the world over going out with your friends, for example, it’s time to get help. Don’t let your depression get the best of you. Whenever you decide that you need professional help, it’s available at any time of day.

3. Addiction

If you’ve tried talking to your loved ones and eliminating the thing you’re addicted to from your life but it hasn’t worked, this may be the time for you to get help from a professional. Addictions can be very dangerous and toxic to your body. You need to get help right away if you still have a feeling of need towards what you’re addicted to. Professionals will be able to help you and eliminate that sense of need.

If you feel as though your mental state is getting too much for you to handle, you need to get the professional help you need. Ask for help before it’s too late. Different types of illnesses all have different tell-tale signs that you need further help. Don’t wait until the symptoms listed above happen to you. You know your body best. Listen to what your body is telling you; get the help you need.

Self-help is defined as the action of improving oneself without the help from others. Often times, people look to self-help books to get a clear perspective about life when things get too hard.

Some people believe that self-help doesn’t actually work because many people have reported that it doesn’t provide them with lasting change. However, there are multiple scenarios in which self-help has worked and when it can benefit you the most.

When Self-Help Works

* People often attempt self-help when trying to be more productive with their work and everyday life. These people can then focus on goal setting, time management, and prioritizing. Rather than getting help from a “professional,” it’s common for people to help themselves when wanting to become more productive. They know deep down what they are doing wrong that is preventing them from being productive, so it only makes sense that they are the ones to help themselves.

* Self-help helps people gain that momentum back when they have lost sight of their goals, or never even had the inspiration in life to do great things. Once again, you know yourself best, so you have the greatest idea at where you lost inspiration and why you lost it. Asking yourself these questions has often been key in finding or even discovering that inspiration back into your life.

How to Get the Most out of Self-Help

Despite what so many people say, self-help works! Here are some tips to getting the most out of self-help.

1. Most people have the skill tapped within themselves to improve their lives on their own.

2. So much can be gained through determination, hard work, and independence.

3. Learning new concepts and techniques can help people develop skills which they can then benefit from.

4. Anything that provides a person with motivation and inspiration can help someone make a positive change in their life.

Limitations with Self-Help

It’s important that you know sometimes there are situations in life where self-help won’t work, as it cannot help with everything. In many situations, self-help can only get you so far.

1. There aren’t any “magic formulas” for success, meaning that there isn’t always one specific answer.

2. Getting help from mentors and important people in your life isn’t a bad thing, as they can add in a perspective you didn’t originally have.

3. It’s important to know that any issues with addiction, anxiety, and depression cannot be “cured” by yourself.

4. Most of the self-help material out there for you is mainly about the hype, and not the substance. A lot of it provides little transformational value.

There are so many people who have proven that self-help truly does work. Different people have different techniques than others do to achieve that sense of achievement by way of independence.

It’s key that you figure out how to help yourself, because even if you don’t get what you wanted to out of self-help, you’ve gained a skill that’s important to have in this society: independence. Getting help from yourself is eye opening and provides you with so many benefits, including motivation and inspiration.

Finding a Self-Help Group That’s Right for You
Tweet: What do you look for when choosing a self-help group? Follow these tips to help you find the right one for you. LINK

How to Choose a Good Self-Help Book
Tweet: Tips on how to choose the right self-help book for you. LINK

Online Self-Help Resources
Tweet: What online self-help resources are available? Learn more here. LINK

Self-Help for Dealing with Stress
Tweet: Tips on how to manage stress in your life. LINK

Self-Help Tips for Dealing with a Lack of Confidence
Tweet: How do you boost your self-confidence? Follow these tips. LINK

Self-Help Tips for Dealing with a Low Mood
Tweet: How to help yourself when you’re feeling low. LINK

Self-Help Tips for Dealing with Anxiety
Tweet: How do you handle anxiety? Here are some tips to help. LINK

Self-Help Tips for Dealing with Phobias
Tweet: 3 ways to tackle your phobias on your own. LINK

What Is Self-Help and How Can It Help?
Tweet: Learn about self-help and how you can use it to your advantage. LINK

When Self-Help Isn’t Enough – Signs That You Need Professional Help
Tweet: Examples when self-help might not be enough and you should seek professional help. LINK

Everyone has a fear of something. Not everyone necessarily has a phobia, though. A phobia is defined as the intense and irrational fear of an object or situation. Some people have such intense phobias that they can feel uncomfortable very easily. For example, if you have a fear of heights, you may feel uneasy just being near tall buildings and windows. Some common phobias include:

* Heights
* Insects (usually spiders)
* Thunder and lightning
* Roller coasters
* Animals (usually dogs, snakes, sharks)

To help yourself through your phobias, here is a list of self-help tips to try.

1. Slowly Attempt to Face Your Fear

Exposure is one of the best ways to conquer your fear. The trick is to start off small.

For example, if you have a fear of dogs, it might be wise to start off by looking at pictures of dogs. When exposing yourself to your fear, you might want to have a person with you to support you. Then, once you’ve been able to get through looking at the pictures of the dogs, you can move on to having a friend bring over their dog. Then, leave the dog outside for you to watch through a window. Slowly lessen the distance between you and the dog. Then, when you’re comfortable enough, try petting the dog but leave him on a leash.

With time, you’ll soon begin to feel a little less nervous around the thing that makes you scared. You just have to give it time.

2. Practice Relaxation Techniques

Try taking deep breaths at the beginning of every day. This will not only calm down your overall anxiety, but it will also give you a new way to stay calm in any nerve-wracking situations you may come upon in the future.

3. Change Your Thought Process

This can be difficult, but once mastered it can really help you through your phobia. Many times when you find yourself in a difficult situation, your mind will begin to exaggerate the event, making you more scared and nervous. As you pay attention to how you talk and think during a scary situation, you will notice a significant difference in the amount of anxiety you feel towards your phobia.

Remember that phobias take time and patience to overcome. You can’t expect to get immediate results. However, if practicing these tips every day, you should experience a change. Keep a record of progress so that whenever you begin to feel overwhelmed, you can look back and see the changes you’ve made in your life.

If you are experiencing any phobias that are preventing you from enjoying your everyday life, talk to a doctor or professional. They’ll be able to help you along your journey and give you different tips that are best to be used when facing a harder phobia to get over. You may even want to talk to your doctor about taking medication if your phobia truly does get out of hand and prevents you from enjoying your life. If you feel this may be the best option for you, consult with your doctor.

Everybody experiences anxiety from time to time in their life. You can’t always just breathe through an anxiety attack either. Anxiety attacks people in different ways. Some have trouble breathing, their heart races, with flushed skin and chest pain. If you have frequent anxiety attacks, try these self-help tips for dealing with them.

1. Exaggerate your biggest fear – Talk to a friend about your biggest fear, whether it be giving a presentation to your class or riding a roller coaster. Make it as dramatic as possible with lots of descriptive words and plenty of your raw emotions. Then when it comes time for you to do that thing that scares you, it won’t be as horrifying because you’ve already ruled out all the possible horrible things that can happen to you. After talking to your friend about this a couple times, your stories and exaggerations will start to become very silly and something you can laugh about together.

2. Distract yourself – In your scary situation, just don’t think about where you are or what you’re doing. Seems easier said than done, but with practice it’ll almost be like you aren’t even in the situation that causes your anxiety.

3. Exercise – Stress and anxiety both release the same hormone: adrenaline. When you exercise, you are releasing this hormone, making your anxiety levels go down.

4. Do not consume too much caffeine or alcohol. Both are stimulants and will only make your anxiety worse. Instead, turn to drinks like milk and water. Some general foods that are good to bring down your anxiety levels include nuts, berries, yogurts, legumes, and dark orange vegetables.

5. Meditate – Calm yourself down and simply focus on your breathing; nothing else. Tune out everything going on around you and count each breath you take.

6. Break down the days into minutes. Instead of stressing yourself out about what you’re going to do in the next three hours, focus on the seconds and minutes you are living in right now. This will help to eliminate some worries and anxiety you may have for a certain part of your day.

7. Use visual anchors. If you feel yourself getting anxious, find something that brings a sense of calm to you and just focus on it. For example, if you find yourself stuck in traffic, you can look up at the clouds to help you feel calm.

8. Repeat a mantra. Simply repeat over and over in your head a phrase that brings calmness and peace within yourself. A sample phrase would be, “I am enough” or “I can do this.” Building yourself up is often a technique people use to relieve some of their anxiety.

9. Write a love letter to yourself. This is just like what you’d do if you were repeating a mantra. Write down on a piece of paper all of the things you love about yourself. Then when you’re having an anxiety attack, read the letter. This, once again, will help relieve some anxiety.

You aren’t alone in this world. Millions of people suffer from anxiety. These tips given may not all work for you and that’s okay. There are other tips out there for you to try, as well as doctors and other professionals to talk to.

Many people suffer from depression and low moods. It’s often hard to overcome, but remember that change takes time. When trying to take control of your feelings, remember to be patient. Listed below are some tips you can use to try to lift your feelings of depression.

1. Stay in touch. Don’t withdraw from your life and your loved ones. When talking to others, it has been proven that it can improve your mood. Talk to the people you care about the most. Let them know how you feel because they may be the biggest key in you getting the healing that you need.

2. Be more active. Take up any form of exercise. Studies have shown that exercise helps to lift your mood.

3. Face your fears. Whatever is making you feel so low, face it, but in small amounts. Running away from something difficult can actually just make your mood drop even more. Depression can make people lose their confidence, but don’t let it take that away from you. Battle through it and tell your depression who’s boss.

4. Don’t drink too much alcohol. Alcohol in large amounts is a depressant, which will only make you feel more depressed. You may turn to drinking to cope or hide from your depression, but in actuality only makes it worse.

5. Try to have a healthier diet. When depressed, many people don’t feel like eating. This makes them in danger of being underweight. On the flip side, though, some people find comfort in food, which then puts them in danger of being overweight.

6. Have a routine. Keeping your body on a regular schedule has shown to decrease stress and low moods. Ensure that you go to bed at the same time every night and get up at the same time. Without a routine you can fall into a slump and notice a new level of sadness. Another negative to not having a routine is that it impacts your eating. You may stop cooking regular meals, eat snacks throughout the entire day, or miss meals because you stay in bed all day.

These tips may not work for everyone. However, if you notice that your depression is getting out of hand and you can’t handle things on your own, it may be time that you get help from a professional. They’ll be able to provide you with an “attack” plan to help battle your depression.

If you feel as though the tips given won’t help, or that your depression is on a high level, then you may want to consider talking to your doctor about medication to help balance your moods. There are also helplines available to anyone who doesn’t feel comfortable getting help from their doctor, or whose depression has gotten so out of hand that they’ve thought about harming themselves.

Whatever the situation, there are people available whenever you need the help. No one will judge you; they’re simply there to help you get the support that you need.

Many people suffer from a lack of confidence. This is nothing to be ashamed of, though. Unfortunately, it’s been a part of our society for a while now, making it a common problem. Here is a list of ways that people have been able to deal with their lack of confidence.

1. Live in the moment. When you live in the moment you can focus on the now rather than focus on the past where you experienced your hurt and encountered your fears. You can then be unconcerned and hopeful about your future without the pressure of your past looming up behind you and making your confidence plummet once again. This mindfulness tool takes time to master as it can be hard to ignore the past making its way back into your mind.

2. Develop awareness. When you’re aware, you can notice how you are acting during certain situations. That way, you’ll create space between your emotions and actions, helping you to respond to someone or something in a healthier way.

3. Write in a journal. Many of our thoughts and feelings are stuck inside the subconscious part of our mind. By writing, we are able to release those thoughts. Once you’re done writing, look over what you wrote and try figuring out why you felt a specific way. We can also separate those negative thoughts we tend to have about ourselves from the truth behind who you actually are; a unique person whom can do whatever they set their mind to.

4. Don’t be judgmental. When we approach our lives without judgment, we are able to accept ourselves, our experiences, failures, and successes. On top of that, we are more open to accepting others just as they are, whether they are good or bad.

5. Stay connected to who you are. By doing this you are able to establish a connection with yourself and reduce possible people-pleasing habits. Don’t always think of other needs over your own. You are just as important as everyone else is; don’t forget that!

6. Practice mindful meditation. Meditation allows you to let go off the negative thoughts that invade your mind on a daily basis. Don’t accept those damaging thoughts, feelings, emotions, and beliefs as part of who you are. Take time out of each day to take a couple deep breaths and slowly feel the negativity leave your body and mind.

7. Let it all go. Usually the things you have such low confidence about no one else notices. When you accomplish letting all of the negative thoughts leave your mind, you create a certain trust within yourself and choose what’s best for you.

8. Show yourself some love. Everyone deserves compassion, whether it be from yourself or someone else. When you tell yourself how much you love you, you’ll gain a sense of strength, safety, and acceptance.

Everyone has things they aren’t confident about, whether it be about themselves or a situation they aren’t comfortable in. Each one of us is unique in our own way, but sometimes we forget that. So before getting too down on yourself, remember who you are and remember that you are loved and supported by the people you carry close to your heart.

Stress invades people’s lives all the time, even daily for some. Life gets hard and it’s difficult to juggle all the things life throws at us. It’s important that we get our stress levels under control because frequent elevated levels of stress are toxic to the human body and can cause heart disease, high blood pressure, obesity, and diabetes. It’s easier than you may think to help yourself decrease your stress levels. Just follow these simple steps.

1. Avoid alcohol, caffeine, and nicotine. Caffeine and nicotine are stimulants and do not decrease your levels of stress; they increase them. Alcohol is a depressant in large amounts and a stimulant in small amounts, making it bad for you to take as a way of relieving stress. Instead of reaching towards the alcohol, caffeine, and nicotine, grab some water or herbal tea. These are hydrating and provide you with stress relief.

2. Try taking part in physical activity. Stress releases hormones in your body known as adrenaline and cortisol. Releasing some of these hormones can help your stress levels to go down.

3. Get more sleep. Not getting enough sleep is a direct correlation to high stress levels. However, stress sometimes prevents us from relaxing enough to fall asleep. If you are having this issue, try taking a warm bath or reading before bedtime. Another good tip is going to bed at roughly the same time every night. This creates a routine for you to follow, naturally decreasing your stress.

4. Try relaxation techniques. Every day, try a different stress-reducing technique. You can try self-hypnosis as this is very simple and easy to do anywhere. You could also attempt saying one word repeatedly to yourself that holds meaning for you. Don’t worry if these relaxation tips don’t work right off the bat. Relaxation is a skill that takes time to master.

5. Talk to someone you trust and who can help. Letting someone know how you feel is a great way to reduce your stress. Many people have said that it’s like a weight being lifted off their shoulders. Stress can cloud our mind and prevent us from thinking clearly. Talking through your situation with someone can help you figure out a solution to what you’re stressing about.

6. Keep a stress diary. Keeping a diary and writing down your thoughts and emotions will help you become more aware of what you’re feeling. Write down the date and place the stressful event occurred. Also include what you were doing and how you felt, both emotionally and physically. Writing everything down will enable you to avoid another stressful situation and you’ll discover some new coping mechanisms.

7. Manage your time. Many people experience stress when they run out of time to do important things. With a schedule to follow you can ensure that you get all of your important tasks done in a timely manner. Having all your work done on time will help to decrease some stress.

8. Learn to say “No”. It’s easy to believe that you have all the time in the world and can juggle one more thing in your life. But sometimes you need to remember that you have so many other important things that needs to be juggled. There’s only a certain amount of hours in a day, making it hard to get multiple things done.

Take care of yourself. Stress invades everyone’s lives but dealing with stress is manageable. Know that everything will get better and the thing that’s causing you so much stress won’t be a worry to you down the road.

There are multiple resources out there for people who are interested in attempting self-help. Aside from just turning to books, people have also turned to the internet for help and guidance in their journey of self-help. Some of the online resources that people use include:

1. Cognitive Behavioral Therapy (CBT)

This self-help course is especially helpful to individuals who suffer from anxiety, depression, and anger. The best way to use this course is to follow each step over a couple days.

Step 1: To start out with you will begin to notice your feelings, behaviors, and thoughts. On a daily basis we notice them but we don’t usually question why we reacted a certain way. You’ll typically answer questions such as: “What distressing emotions/reactions did you feel?” “What did you do?” “How did you cope with the feelings you were feeling?” The more you practice noticing you feelings, thoughts, and behaviors, the more you’ll see helpful and effective changes in your mood, body, and behavior.

Step 2: Look for cognitive distortions. Cognitive distortions are the allusions resulting from the primitive parts of your brain. You don’t notice this, but you use this part of your brain every day; you just never think about the absurd nature of the understandings. It’s key to start discerning these negative thoughts because the emotional brain is too overpowering, making it hard for us analyze our current situation correctly.

You may feel an intense urge to identify with some of your compulsive thoughts and feelings. It will take a lot of willpower and patience to overcome and comprehend this nature of your emotions. Once you spot the cognitive distortions, it will be easy for you to dismiss them for what they are.

Step 3: Dealing with your cognitive distortions. This step is quite possibly one of the most important because if you notice that you possess any cognitive distortions, you need to get control of them. There are ten different distortions that psychologists have identified. A few of those include all or nothing thinking, overgeneralization, the tendency to dwell on small situations, and thinking you have supernatural abilities.

To analyze these thoughts correctly, it’s important to write down what you’ve experienced and continue to interpret what it means. Include three main parts: cause of the negative thought, side effects if you continue on with this mindset, and how you can change the thought into something positive.

2. Online Courses

There are numerous types of online resources for people to try. One in particular is known as The Positive Approach. This course was made to help provide you with a healthy mindset and how to take advantage of your full potential. You are given new lessons each week that can apply to your everyday life, making it a very valuable resource for anyone looking to gain a better perspective on their life.

Link – http://www.trans4mind.com/positive/

Aside, from these two ways listed, there is a wide range of tools for people to use for self-help. Each resource offers something different, making each resource work differently for different individuals.

Sometimes you get to a point in your life where you need some help. You may turn to the people around you, but you begin to realize that the type of help you need is the type of help others can’t provide you with. So perhaps you will be on the lookout for a good self-help book. You’ll want the book that can provide you with the most help, and there is often a large number to choose from.

Here is a list of what to look for in a self-help book and how to choose the best one for you.

1. Look for a book that focuses on a limited range of problems. The books that tend to rank the highest are the ones that have only focused on a specific disorder.

2. Look at the author credentials. When purchasing a self-help book, you’ll want to get a book that has information that is scholarly and backed well with research and knowledge. Most times, the books ranked the highest are often written by doctors and professors.

3. Avoid the books that have claims that are too good to be true. This is a common thing that’s stated and should be something that is well known to everyone, but it’s especially important when it comes to you helping yourself. For example, if a book claims to banish your anxiety problems forever, don’t get sucked in too easily. Unfortunately, a book cannot be guaranteed to provide you with relief from anxiety, or any other social issue, forever.

4. Is the book you’re looking at based on scientific evidence? This is often hard to tell right off the bat, but know that the books that are ranked highest usually have some sort of data and experiments involved to back up the credibility.

5. Look for a book that helps you monitor your progress. Having this type of guidance and help allows you to see how far you’ve come, which is something wonderful within itself. You can visually see and feel how far you’ve come and how much you’ve changed since the beginning of your self-help journey.

6. Flip through the book and see if it ever discusses the chance of relapse or any setbacks. Only about half of all the self-help books published allude to a sense of setbacks or a relapse and how to bounce back from them.

7. Does the book discuss when you should seek professional help if need be? Sometimes you can’t always help yourself. If you get to that point, it’s important that you get the help you need from someone who specializes in your problem.

There are a large variety of self-help books out there to help you along your journey of helping yourself. It’s key though that you purchase a book that can provide you with the most help and guidance you can get. Don’t go for those books with flashy covers and sayings just because you like the look of them. If need be, look into each book and provide yourself with the best chance of being “healed.”

Self-help groups have a great history of getting people the help that they need. They often help with mental health issues, mental illnesses, and addiction problems. Many people get comfort out of knowing that they aren’t the only one in the world suffering, so they look to support groups for that help and care.

Helping You Choose the Right Group

Here are some questions and tips to think about when choosing the best type of support group for you.

1. Why are you looking to join a support group? There are different types of support groups for different illnesses. If you are suffering from depression, find a support group for people also dealing with depression. Finding a support group that “specializes” in your illness has been shown to help many people in feeling as though people are there for them and understand exactly what they’re going through.

2. Ask your doctor for some support groups they may know about. They are often a very trustworthy source to go to, so don’t be afraid to ask them for help in finding the perfect support group for you.

3. Make sure you have enough information on a support group before making a decision. You don’t want to take part in a support group that you find to be uncomfortable or not helpful. Before going to your first session, try getting in touch with the coordinator and talk to them about any questions and concerns you may have.

4. Where are the meetings held? You need to ensure that the meetings will be easy for you to get to. If not, that may end up being an excuse you use for not going to meetings.

5. Can family members and loved ones attend with you? Having people around you that you know and love while there, means a lot to some people. Sometimes it’s good to have a familiar face present who is specifically there to cheer you on.

6. How many people usually go to these meetings? For some people, the number of people who attend can be a deal breaker. Some people enjoy small groups where they can get to know each other on a more personal level, while others enjoy having a large group of people supporting them.

Questions to Ask Yourself after the First Meeting

After you’ve decided on a self-help group that you’re going to attend and you have attended your first meeting, ask yourself some of these questions.

1. Did the people there and the group itself make you feel positive? If you aren’t feeling too positive after a couple meetings, that group isn’t for you. You’re there to get better, not to get worse.

2. Are your symptoms improving? If you answer yes to this question, that’s great! That means the self-help group is working for you. Keep going to meetings and continue to improve.

It’s important that you’re comfortable with the support group you choose, so ensure that you get any and all information you can on the support groups in your area. Once you’ve found the right self-help group for you, go to the meetings. You’re there to get help from others that know what you’re going through, so don’t back out of your commitment. You’re there to get better, so ensure that you go to as many meetings as you can.

11 Commonly Asked Questions about Podcasting
Tweet: Thinking about starting up a podcast? Read these Q&As first. LINK

16 Tips for Giving a Successful Interview
Tweet: Learn top tips for conducting a successful interview on your podcast. LINK

40 Great Questions to Ask in an Interview
Tweet: 40 interview questions you can adapt to any guest for your podcast. LINK

Don’t Make These Podcasting Mistakes
Tweet: Discover some of the most common mistakes new podcasters make and how to avoid them. LINK

How to Find Inspiration for Your Podcasts
Tweet: 15 ways to get inspiration for your podcasts. LINK

How to Grow Your Audience for Your Podcast
Tweet: 13 ways to spread the word about your podcast. LINK

How to Make Money from Your Podcasts
Tweet: 7 ways to monetize your podcast. LINK

Podcasting Basics for Beginners
Tweet: Do you know the basics of podcasting? Learn more here. LINK

Podcasting Tools You Can’t Do Without
Tweet: Podcasting tools that will make your program a success. LINK

Tips for Finding Relevant Interviewees for Your Podcast
Tweet: Tips and tricks for finding people to interview on your podcast. LINK

If you decide you would like to invite guests to be interviewed on your podcast, there are a number of ways to find people connected with your topic or niche who will be able to deliver the kind of relevant information that your audience will be eager for.

1. People you know

Start with people you already know. Ask them if they would like to participate. They should be able to talk about the niche in an intelligent way. Even ask people you don’t agree with. It could make for a very lively podcast.

People to ask might include friends, family, colleagues, mentors and so on.

2. People in your niche you would like to connect with

Create a form letter you can email to people you would like to connect with, inviting them on your podcast to talk about X topic, or to suggest one of their own they would like to discuss. You could interview them, or just give them a guest spot to talk about whatever they wish.

3. Your audience

Invite members of your audience who have something to say about your niche to join in. You could interview them, talk about things beginners need to know and what sort of questions they have, and so on. Get them to interview YOU and pick your brain, and see how much great content you can create together.

4. Ask the people you interview

If the interview goes well, ask them if they know other people who might be interested in being interviewed as well. Chances are they know some top people who would be great to have on.

5. Connect with authors in your niche

Check out the top authors in your niche, especially if they have published a book recently. Chances are they will be eager to talk about it.

6. People who sell products in your niche

If you are running a podcast, chances are it is because you wish to sell more products related to your niche – either as an affiliate marketer earning a commission, or as a product creator yourself who wants to make as much money as they can out of the products and services you offer to your niche audience.

That being the case, you will either have people or companies you work with, or competitors or partners in your niche. If you are an affiliate, ask the person or company you are selling for.

You don’t need to invite a direct competitor, but if someone offers complementary products to your line, there’s no reason why you couldn’t invite them to come talk about their work. You might even be able to forge a joint partnership deal, leading listeners to a particular sales page and then splitting the profits from any sales made through that page.

Make sure the podcast isn’t all about selling, though. Be sure to offer real value that will help describe a common problem in your niche, offer solutions and then connect with the solution you are trying to sell.

7. Forums and social media

See who are the most passionate participants and invite them.

8. People in the news

Check Google News for stories related to your niche.

9. Magazines

See who is making headlines and whether or not they would be willing to chat with you.

These are just a few of the ways you can find relevant interviewees. Put the needs of your audience first and then see how many great guests you can come up with.

If you are thinking about starting your own podcast in order to market your business, there are several essential podcasting tools you can’t do without. Let’s look at the most important first, down to «nice to have if you can».

1. A high-quality microphone

You can usually buy a good mic for less than $100 on Amazon. Some prefer headset microphones, while others like a desktop microphone such as the ones you would see in radio stations. The best type of microphone is a USB one that plugs into your computer, because it assures high-quality sound without the need for any special audio interface.

2. Podcast cover art

People will judge a book by its cover, and therefore a podcast too. You can list your podcasting in online stores and directories. Your cover art will also often be visible in aggregator windows. Each site will have a certain size image is required.

Get a pro to design it based on your logo, website color scheme, and/or niche that the podcast is going to be about. You can find talented artists on Fiverr.com, who will charge $5 and up for their work. Look at their star ratings and reviews before choosing one.

The current requirements are:
iTunes Podcast – 1400×1400 at 300 dpi
iPhone Display – 160 dpi
iPhone App Image requirement – 512×512 pixels at 160 dpi
iPad Display – 132 dpi

3. Podcast file hosting

Your files will be big, and even more importantly, they will be erratic unless you host time in a location where they will download smoothly or be played live online without lags or jumps in the sound. The best choice for unlimited uploading and sharing of your podcasts, and giving a great listener experience, is SoundCloud.

4. RSS feed reader embedded at your site

Once you’ve uploaded the files to SoundCloud, enable your visitors to listen to them using some form of reader or widget. Once you upload your content to SoundCloud, you will see an embed code for each track, and for the channel.

5. An audio editing program

The main program used is a free open source one called Audacity. It will help you edit out any mistakes you make when recording and also enable you to add music at the start and end of the podcast and more. Record your show in Audacity, clean up the file and you are ready to publish.

6. Free theme music

You can get free theme music for the start and end of your podcast from royalty-free music sites such as http://freemusicarchive.org.

7. A great title for your channel

Create a title that makes it clear what the podcast is going to be about, and which also generates excitement in your niche audience to listen to it.

8. Teaser copy for your channel

Your teaser copy should also entice your target audience, telling them what to expect from the channel.

9. A title for each podcast (track)

Some people just number their podcasts, but this is missing out on the chance to offer a descriptive, keyworded title that will show up if someone searches SoundCloud or the iTunes store for a particular topic.
If you are talking about three different items in your hour-long podcast, incorporate all three words into the title in some way.

10. Teaser copy for each podcast

You should write enticing copy for each podcast as well, using keywords and making it clear what topics are going to be discussed. Make it sound exciting – something they would not want to miss.

11. Express Scribe Transcript Software

Either offer your script online to gather search engine attention, or (if you have interviewed someone, for example) use transcription software. Express Scribe http://www.nch.com.au/scribe/ has a free and paid pro version. Post the transcript under the track for each podcast you create.

Starting your own podcast does not have to cost a lot, but it does require some organization to make it look professional and worth listening to.

Podcasting is the relay of information through audio. Rather than read an article or watch a video, your target audience will listen to your pre-recorded «internet radio show» as you provide content on topics of interest to them.

Once your podcast is recorded, it can be broadcast to a wider audience in a number of ways. It can be listed in directories so it can be discovered and listened to. It can also be broadcast to other websites and listened to anytime, anywhere, by people who subscribe to your podcast.

Podcasts are available via a service known as RSS (Real Simple Syndication). When they subscribe to your podcast, they will receive the latest files right in their RSS feed reader. Other websites in your niche can also embed your feed into their site so their audience can listen to it too.

Understanding Podcasting Terminology

It is important to understand key podcast terms if you wish to create a podcast of your own.

* Podcast – A series of recording audio programs, usually published on a regular schedule, such as once a week.

* Podcatcher – Software which detects each new podcast you publish and delivers it to your subscribers.

* RSS (Real Simple Syndication)- A way to share files with your target audience, or allow others to publish your content, or syndicate it, at their site.

* Aggregator – An aggregator, or RSS aggregator, collects RSS feeds. It will deliver podcasts and other contents you subscribe to. Feedly and Feedbin would be two good examples of RSS aggregators.

* Channel – A series of podcasts. Think of it as a radio station that can be listened to any time by people who subscribe to your channel.

* Enclosure – The file for the podcast. It is enclosed in a reader in order to be listened to.

* Metadata – The most important information about the podcast, so it can be discovered by readers and search engines. It will usually include title, recording artist, file format and so on.

* ID3 – ID3 is a metadata specification that allows information to be added to MP3 files. Commonly, items like track title, artist, album and track number are placed within ID3 «tags» that identify the type of data. It helps your podcast get discovered in locations like iTunes.

* iPod – The popular digital audio player from Apple. The word «podcast» comes from the combination of the words «iPod» and «broadcast».

* Juice – Juice is a free program that automatically downloads new shows when they become available, and synchronizes them with your iPod or other digital audio player. Formerly known as «iPodder».

* Item – A single show in your podcasting channel. It should be metatagged, preferably with ID3 tags.

* iTunes – iTunes is Apple’s multimedia store and software, which will allow you to buy, or access or subscribe for free, a range of content such as music, videos, TV shows and podcasts. It links to a directory of podcasts and acts as a podcatcher by allowing users to subscribe to podcasts and delivering them to their iPod or other player.

When you upload your content on iTunes, metatags for it will be created, making it discoverable to those interested in your topic or niche.

* MP3 – MP3 (MPEG-1 Audio Layer-3) is the standard format for podcast files. The format compresses the data into a very small file while still maintaining sound quality.

Now that we’ve covered the basics about podcasting, it might be time to think about adding a podcast to your marketing mix.

Many people publish their podcasts for free, and that is good for marketing purposes so you can get your name and brand in front of a wider audience and sell more products and services. But there are also a number of ways to make money directly from your podcasts.

1. Affiliate marketing

Sell products for others in exchange for a commission. Make sure they are all related to the niche you are working in. Incorporate each item into the podcast with a short review as well if you wish. It will help keep your podcast fresh and new, with interesting content on a regular basis, while helping your audience and making money all at the same time.

2. Write a book and publish it

Write a book related to your niche and publish it on Amazon as a Kindle electronic book and through their CreateSpace service as a paperback book. Give your listeners little samples of what you talk about in the book and instructions on how to buy it. This should get sales for the book and prestige for you as an expert in your niche.

3. Podcast ads

Set a price for a 30-second to one-minute ad on your podcast. The price can be based on how many subscribers you have to your channel, such as a penny per subscriber per show. Consider giving them even more of a mention or taking content if they are willing to buy ads regularly (such as a month at a time).

4. Podcast sponsorships

Find companies associated with your niche who might be willing to sponsor you; that is, pay for the running costs of the program. They might get a mention at the start and end and a detailed two- to five-minute spotlight on all they have to offer their customers. Consider doing an even better deal of having them on for interview, or even giving them a regular spot if they are willing to sponsor your program for a month or more.

5. Build your mailing list and sell products to them

Increase the number of subscribers to your email marketing list, and offer a range of affiliate and homemade products to them.

6. Create products for your audience

It is easy to create digital and even tangible products for your niche once you have your finger on the pulse of what their problems are and what they are willing to pay to solve them. Show that YOU have the solution they are looking for, and they will buy online via the internet and your emails. Create the product, launch it on your podcast and in other online venues, and see how many sales you can make.

7. Create services for your audience

Membership sites, coaching program and consulting packages can also meet the needs of your target audience and relieve their pain points. Monthly memberships each month can help you steadily earn a predictable income rather than just have the «boom and bust» of launching a product and then watching sales dwindle after the fuss has died down.

Coaching programs are becoming increasingly popular as a means of learning essential skills from the comfort of the student’s own home or office. As long as you are a few steps ahead of complete beginners in your niche, you can set up a coaching program.

Consulting varies from person to person, but it usually involves focusing on a certain trouble spot in their business and offering a range of solutions. Some consultants are very hands-on and will implement the solution themselves. Others will offer an outline and suggestions for free and paid solutions that will work.

Now that you know how to make money from your podcasts, try at least one of these methods and see how much money you can earn.

Once you have decided to launch a podcast, the next main concern for most people is how to grow an audience for it. Your growth and marketing plan should actually be built right into the podcast.

1. Give it a strong, interesting name

It needs to appeal to your niche and be searchable on sites and aggregators.

2. Create strong titles for each podcast

Every podcast should have a keyworded name, not just numbers, to tell people what to expect and to make it more discoverable.

3. Write enticing teaser copy

Make sure the description of your podcast channel, and each podcast you create, is keyworded and sounds exciting enough for your audience to want to listen.

4. Be consistent

Set a schedule of regular podcasts so people know what to expect. It’s a big commitment, but it’s the only way to keep an audience coming back for more, and telling others about it.

5. Tell your lists

If you have email marketing lists, send an email to invite them to subscribe to the podcast, send in topic suggestions and guest suggestions, or even get involved by being interviewed online.

6. Social media

Tell everyone in your social media account about your new podcast channel. Each time you create a new podcast, post about it on your social media pages. Encourage people to share the post with anyone they know who might also be interested in it.

7. Forums, discussion boards and groups

Post information on your podcast on niche-related areas on the internet where your target audience will congregate.

8. Your blog

Embed your podcast feed into your site. Also, give a page to each podcast you create. Add a transcript to attract the search engines. Include a call to action or subscribe button.

9. Be a guest blogger

Guest blog; that is, give free content to one or more blogs related to your niche. Use the link back they should give you to point to you podcast subscription page.

10. Be a guest on other podcasts

Grow your audience by being a guest on high-profile niche blogs. In this way, you will get a chance to point your URL to the listeners who like what you have to say. Offer a guest spot in exchange, and ask the guest to share the URL once the podcast has been created. Or, offer them a copy they can use as is on their podcast feed once you have finished editing it.

11. Help a Reporter Out

The HARO website allows you to list yourself as an expert in your niche. Your biography can list your podcast. You can also mention it if you are interviewed and used as a resource for a journalist’s story.

12. Issue a press release

Tell the world you have a new podcast with the help of a press release. Chances are that journalists interested in your niche, or looking for interesting information to pass along to your readers, will be happy to pick up your story and share it. There are free and paid press release distribution services which can help you spread the word.

13. Blogger outreach

Blogger outreach is similar to issuing press releases, only it targets top bloggers in top niches. They might be interested in the podcast, the transcript, or having you on as a guest blogger.

Growing your audience for your podcast does not have to be an uphill struggle if you follow these tips and tricks. Use all you’ve learned and you should soon have an ever-growing audience of eager listeners.

There are many places to get inspiration for your podcasts. In the same way that you will often find inspiration for your blog posts, so too can you find inspiration for your podcasts.

1. Brainstorm

When you are first starting your podcasting, it is probably because you feel inspired to do so and have at least a couple of topics on your mind that you would like to speak about. Don’t lose those ideas and that momentum. Do a brain dump in which you write down every idea you have. Then start tackling them one by one.

2. Look at discussion boards and forums

See what the people in your niche are talking about.

3. Check out social media

What are people talking about on the networks you use? Or in the groups, such as Facebook Groups?

4. The news

What’s going on in the world that you can connect to in your podcast?

5. Ask your audience

Get them to email you or tweet you what they want to hear.

6. Bring on guests

Bring on guests who have certain niche-related things they want to talk about. You can get audience members and experts to all join in.

7. Read frequently asked questions about your niche

FAQs can offer a wealth of content to help your audience get the most out of your niche and solve their problems.

8. Pay attention to your competition

What kinds of things are they talking about on their podcasts? Subscribe to at least two or three, or search their teaser copy to get ideas.

9. Go head to head with your competition

If you subscribe to different podcasts and hear something you disagree with, or want to cover in more detail, go for it. Don’t be harsh or adversarial, though. In fact, you might even suggest that you do a podcast together so that both your audiences can benefit from it.

10. Use customer support issues

If you get the same questions coming up over and over again in your customer support email, chances are it is something worth discussing in detail.

11. Check trends online

Most of the social sites, and the search engines, show what is trending. You can join in on the conversation.

12. Follow thought leaders

Follow thought leaders on Twitter, Facebook and so on. See what kinds of things they are talking about that inspire you.

13. Your own blog posts

You don’t have to keep reinventing the wheel all the time. Leverage the content you already have to create your podcasts by using your blog posts.

13. Private Label Rights (PLR) niche content

Private Label Rights content is pre-written content that you can buy a license to. Massage it into your own blog content and also use it for your podcasts. It is usually pretty cheap, about $1 per article, which is less expensive than hiring an article writer to do work for you from scratch. Search for NICHE PLR, with NICHE the topic you are working on, and see what comes up. Edit it for grammar as needed, and to give it your own voice and style. Then use as needed.

14. Top Ten Listicles

Listicles are articles in a list format, with Top 10 tips, Top 10 items and so on all listed, and then discussed briefly. We could title this article «Top 15 ways to get ideas for your podcasts», for example. People love lists, hints and tips.

15. Article directories

Article directories were really popular a couple of years ago when Google gave higher rank to pages that had a lot of back links. This is no longer quite true, but there is still a lot of interesting content that was created by pretty talented business owners and writers to try to drive traffic back to their own sites. Search for your niche and see what inspires you.

Now that you know the best places to find inspiration for your podcasts, you should be ready to start your own, or perk up your existing podcast to give it a whole new energy.

Many people start podcasting with passion and enthusiasm, only to lose interest a short time later and abandon their channel. Or, they work really hard, but can’t seem to grow their audience. Here are some of the most common podcasting mistakes to avoid if you want to create a popular and successful podcast.

1. Not knowing your niche

If you don’t know your target audience, you won’t be able to create content that really speaks to their problems and interests.

2. Not scripting your podcasts

Some people think they can just hit the record button and rant about anything. NO. You need a beginning, middle and end to your program. At the beginning, you will have an introduction and a few warm-up statements and information. The middle of the program will be the meat in the sandwich, so to speak. The end of the program will be a summary, closing statements, and at least one call to action (CTA).

3. Not having a call to action (CTA)

Tell your audience what you want them to do after hearing the podcast. It could be «like» on Facebook, share, subscribe, take advantage of your great special offer at «this URL», and so on.

4. Not setting a goal for each podcast

One of the main reasons why many podcasters don’t include a CTA is because they have not set a goal for the podcast in the first place. What do you want to achieve? More traffic, subscribers on your podcast channel, in your email marketing list, sales, something else? You can’t create a clear CTA and measure your results if you don’t set a goal from the outset.

5. Trying to do it all yourself

Some people want to be a one-man band and do everything themselves, but this will put a lot of pressure on you and eventually make it boring for listeners. Try to ask people who know about podcasting to help with the technology side. Make a list of people you would love to have on the show as a guest to chat with or to interview.

6. Not preparing the interview questions ahead of time

If you have a great guest coming on, make the most of it by writing the questions out in advance and giving them a copy prior to the podcast. In this way, everyone will feel less nervous and the interview will flow more smoothly.

7. Not having the right equipment

You need a high-quality microphone, such as a USB one that can record through your computer. If you are going to have guests in your studio area, you need to make sure your array can handle more than one microphone.

8. Not having the right recording software

You need a high-quality file that will be pleasant for your audience to listen to, without a lot of stammers, mistakes and long pauses. Audacity is the industry standard and is easy to use.

9. Not checking your recording level

It is really frustrating if any file has been recorded at such a low level it can barely be heard. Do a full check before recording.

10. Not using the right hosting for the files

Podcasts are usually recording in MP3 format, which compresses them down to about 1/12th their usual size while still retaining quality. However, trying to host them at your site can lead to uneven download and buffering rates, meaning pops, gaps and a slow experience. Subscribe to SoundCloud for around $150 per year. It offers unlimited hosting of files of any size and a superior playback experience.

11. Forgetting to name and tag your podcast with keywords

Attract the right audience by using the right keywords in your title and description of each podcast.

12. Using a homemade image

Your podcast should have a professional-looking logo to attract regular subscribers.

If you avoid these rookie mistakes, you should soon have a popular and profitable podcast to be proud of.

Once you have booked guests for your podcast, it will be time to start preparing for what you hope will be a great interview.

There are a number of questions to ask in each interview that can break the ice and get the interview off to a good start. These questions can apply to every guest, and open the door to a more detailed interview in which they then go on to talk about themselves and their topic in more detail.

Do Your Research First

Know who they are before you interview them, and help your audience get to know them through the questions you ask. Be sure to avoid asking any yes/no questions. Keep things open-ended.

Sample Questions to Ask

Here is a list of 40 questions to ask and make your interview a success.

1. Who are you?

2. Who do you work for/what is the name of your company?

3. How long have you been working in this niche or industry?

4. How did you get started in this niche?

5. How do you think your background influenced you to getting into this niche?

6. How has your role in this niche changed over time?

7. What are some of your favorite aspects of working in niche?

8. Describe a typical day in your life.

9. What hobbies do you enjoy when you’re not working hard?

10. What’s your favorite book or movie?

11. What accomplishments in your niche are you most proud of, and why?

12. What are you working on these days?

13. What do you think newcomers to the niche really need to know to be successful?

14. Who have been your role models?

15. What is your favorite part of your job, and why?

16. What is your least favorite part of your job, and why?

17. Tell us about a time when you got some very surprising results from a project you had been working on.

18. What is it about this niche that makes you passionate enough to keep working in it?

19. What is the main advice you would give people new to the niche?

20. What common questions do you get asked about our niche?

21. What are some of the main problems you see that prevent people from being more successful in this niche?

22. What are your strengths?

23. What are your weaknesses?

24. What attracted you to this niche?

25. When are you most satisfied in your work?

26. What can you do for your target audience that other people in your niche can’t?

27. What is your greatest success, and what did you learn from it?

28. What is your greatest failure, and what did you learn from it?

29. How do you want to improve yourself personally in the next year?

30. How do you want to improve your business in the next year?

31. What is your ideal working environment? Where do you spend most of your time?

32. What techniques and tools do you use to keep yourself organized?

33. Was there a person in your career who really made a difference?

34. What are you most proud of?

35. What three character traits would your friends use to describe you?

36. What would you like to learn to do better in your niche?

37. What is your greatest achievement outside of work?

38. Where do you see yourself in five years’ time?

39. What’s coming up next for you in your niche that you are excited about?

40. Where can people get in touch with you for more information?

Make sure you ask these questions during each interview you host on your podcast and see what a difference it can make to your audience’s knowledge and enthusiasm.

There are a number of ways to conduct an interview on your podcast that can contribute to its success.

1. Be organized

Know how long the interview will take and how many questions you plan to ask. When inviting your guest, you can then give them an idea of how much of a time and effort commitment they will have to make.

2. Know your guest well

Be sure to do research about the person before you invite them, and again once they agree to come on. Make sure you know how to pronounce their name correctly and why they are important in your niche; that is, their major accomplishments.

Knowing them will help you formulate questions that will be most relevant to them and therefore to your audience.

3. Ask for a biography

This will also help you get to know them. In addition, use it at your site in order to entice people to tune in for that podcast.

4. Template a list of basic questions first

Create a list of questions you will ask any guest that appears on your show, so you don’t have to start from scratch every time.

Then, dig deeper, with particular questions to ask each guest based on their biography and background. Stay on topic related to their niche. Don’t get personal unless it’s to ask what inspired them to start working in your niche in the first place.

5. Send your questions ahead of time

Once you have formulated your list of questions, email it to your guest for pre-approval and preparation. You want the podcast to be spontaneous, but not catch them out with any surprises. This will help your podcast flow much more smoothly.

6. Be clear about the technology requirements

If your guest will be coming in to meet you face to face, be sure you have two good microphones and that your recording software is set up for this.

If you are interviewing them online, be sure that the technology is compatible and you can hear them at an easily audible level.

Practice a couple of times if you can with your guest as a sound check prior to the event, or with a friend.

7. Go online early

If you are going to stream a live podcast, get online several minutes early to greet everyone as they come on the line, and test that everyone can hear. If you are calling someone for a one-on-one interview, be ready to call at the appointed time – make sure you are not late.

8. Chat informally to break the ice

Greet and thank them for coming or agreeing to participate in the interview. Be polite and help them to feel at ease.

9. Script your introduction

Be sure to script your introduction to make sure you cover all the important points, make the guest sound exciting to listen to, and don’t sound too nervous when you start.

10. Stick to the question list

Work your way down the list. Don’t jump all over the place.

11. Do follow up on any interesting points

If something comes up that sounds like it is really interesting, ask another question about it.

12. Don’t talk over your guest

Give them time to speak, and really listen to what they have to say. Don’t interrupt them unless you need them to clarify something they said. Also remember that your guest is the star of the show, so let them take center stage as much as possible. Make sure they have finished speaking before you start again.

13. React to what they have said before going on to the next question

Don’t just fire one question after the other. React with sincere expressions of interest, like «Wow, I never knew that», or «Thanks for sharing that, it was so interesting.»

14. Keep an eye on the clock

Be sure not to overrun your time.

15. Allow time to sell

Build in about 2 to 5 minutes to mention whatever products or services you both want to sell.

16. Thank them for coming

Successful interviews for your podcast aren’t difficult to conduct if you follow these tried-and-tested tips.

Once an online marketer begins to think about starting their own podcast, they will often get nervous because they have so many unanswered questions. Here are some of the most commonly asked questions about podcasting, so you can decide whether or not it is right for your business.

1. What is podcasting?

Podcasting is a way of creating internet-based audio files for the purpose of offering information and entertainment to a wider audience.

2. How do I create a podcast?

You need a microphone, software to record the audio file, and a place to store the audio file so other people can listen to it.

3. What kind of microphone should I buy?

Buy a USB one for under $100 that has high-definition sound quality.

4. What kind of software do I need?

The industry standard is Audacity. It does take time to learn, but it is free to use.

5. What should I say on my podcast?

Choose a niche or specialized area or topic you want to talk about. Then think of how you can help people interested in that topic who have problems that need to be solved. Offer free information that will lead to paid product referrals, your own or someone else’s, that will make you money with each podcast.

6. How will people find my podcasts?

A content provider will create a podcast channel, or feed. Within that channel, they will create programs or tracks. Every time a new track is created, the channel will automatically update content on subscribers› computers.

7. How can people listen to podcasts?

Your audience can listen to the files on their computer, or load them onto an MP3 player such as an iPod.

8. How can people subscribe to my podcast?

There are three ways they can subscribe. The most popular way is through an online service with software such as iTunes. Or, people can add your feed to their FeedBurner, that is, program that accepts RSS (Really Simple Syndication) feeds. You can also embed your feed into the pages of your blog or website and they can listen to them there.

9. How do people access the podcast recording files?

Most podcasts are saved in the format MP3 because it compresses the file so it will not take up a lot of room, while still maintaining high-quality sound. But the files are still pretty large, and can lurch and skip if people try to listen to them directly from a file hosted on your blog to their own computer or player.

Therefore, your best option is a podcast file hosting service. Some charge a per month and per total bytes storage feed, but since it is hard to predict how large some files will be, your best bet might be a service like SoundCloud, which offers unlimited storage for a low annual fee that works out to less than $15 per month. This will ensure you don’t eat up a lot of bandwidth on your site and your listeners get a great experience.

10. Can listeners hear podcasts in their web browser?

In most cases, yes. They could click on «play» and the player would start running the podcast. It does depend on the browser, though. In some cases, it might not play, but it will download the entire file to the person’s computer. If this is the case, searching in the downloads folder of the computer and clicking on the file will enable them to listen to it.

11. Can they listen to individual episodes?

They can listen to individual episodes by clicking on your title and/or link. Be sure to name each track something with relevant keywords in it, and write teaser copy so those people who are not already subscribers will get to hear your podcasts and might become interested in hearing more.

Now that you’ve reviewed these FAQs about podcasting, you’ll hopefully be feeling a lot more confident about adding podcasting to you marketing mix to boost your sales and profits.

Lemons, they are one of the best fruits to use if you are sick or have asthma. Learn why and how you need to use them if you have asthma

Most people shy away from lemons because they are sour. Or, they make lemon juice and then kill their beneficial effects by adding sugar. Well, here is what your are missing if you don’t drink fresh natural lemon aid every morning.

For asthma, lemon juice is great because it,

It is antiseptic – kills germs that hide in your mucus
It destroys bad bacteria that lives in your mouth, stomach, and intestines
It helps to dissolve mucus so when you have a cold or cough you recover quicker. The combination of 8 oz of water and lemon greatly cuts into your thick mucus that builds up in your bronchial tubes.
Helps to cleanse your blood and clean blood makes your lung tisse healthier

Lemons are high in vitamin C and potassium. They also contain plenty of fiber and phytochemcials, which contain antioxidants many of which have not been studied.

Use only lemons that are yellow and don’t have any signs of green. You can store lemons in a plastic bag in the refrigerator and they will last for up to 5-6 days. To use these lemons bring them out and let them come to room temperature.

If you have a lot of lemons, you can squeeze the juice and freeze them in ice trays for later use.

If you have acid reflux or ulcers use lemons with caution and use your common sense to decide how much juice to drink. With acid reflux or ulcers use DGL or Mastic gum to clear the H..pyloric bacteria.

Lemons also tend to thin the blood so if you are on drugs that thin the blood, avoid using a lot of lemon juice.

When you have asthma, you can use 3-4 lemons daily. You can use up to ten lemons per day without much problem when you are trying to resolve a health issue. What you can do for asthma is make a thermos drink where you squeeze 4-5 lemons into 32 oz or less of distilled water and drink this juice all day long. Just remember to rinse out your mouth with fresh water after you drink the lemon juice.

Learn about this new way to recuperate quickly from surgery interventions

Passing through a knee surgery or any kind of surgery requires many care actions prior to and after the surgical intervention occurs . Indeed, the post surgery care is a determining issue for the eventual success of the surgery and your recovery.

The surgery intervention is only half of the entire curing process, and the other half must be accomplished by the patient at home without the facilities and services that a hospital or a clinic can bring. But, health providers regularly recommend their patients to maintain the legs comfortable, this way, promoting a quicker recovery which can be done by maintaining a healthy sleep posture , using medicines, exercising and using a special leg or knee wedge pillow. An Effective Way to recover after surgery quickly The most important ways to keep you comfortable and without discomfort while convalescing after surgery are elevation, healthy blood flow , breathiness and steady support. Restorative sleep stimulates you to get well successfully in short time . In fact, when your body receives healthy quantities of oxygen, the convalescence time will be smaller and more healing as you will notice the quality of new tissues and skin your body will make.

It does not matter if you have undergone through a cosmetic leg plastic surgery, spider vein removal, a knee replacement surgery, the Leg Wedge Pillow is the solution you need . This orthopedic leg pillow will be your comforting bed company through the convalescence days when your body asks to be coddled the most. Thanks to the Leg Wedge Pillow, you will not need to worry about your lower limbs because this contour leg pillow cares for them in the healthy way so you can get accustomed to your new situation.

Now it’s easy to spread your legs freely in bed or to maintain them tenderly closed in a side sleeping position. Well, the Leg Wedge Pillow lets you do both things with only an unfolding move: it’s a dual purpose leg spacer and leg support pillow. Either way, your legs will feel relaxed thanks to the orthopedic support of this innovative pillow. As a result, you will rest freely and regain you health sooner with the support brought by the orthopedic dual purpose Leg Wedge Pillow. Get recovered with the correct help, all you have to do is to try this excellent memory foam wedge pillow.

Learn about this new way to recuperate in short time from surgery interventions

Experiencing a knee surgery or any kind of surgery involves many care procedures prior to and after the surgical intervention takes place . Indeed, the post surgery care is the most important issue for the eventual success of the surgery and your recovery.

The surgery intervention is just half of the entire recuperative process, and the other half must be accomplished by the patient at home which lacks of the facilities and services that a hospital or a clinic can bring. However, health providers regularly recommend their patients to maintain the legs comfortable, thus, promoting a quicker recovery which can be done by correcting a healthy sleeping position , using medicines, practicing sports and using a special leg or knee wedge pillow. An Effective Way to recover after surgery quickly The most important ways to keep you comfortable and with no pain while convalescing after surgery are elevation, normal circulation , breathiness and consistent support. Restorative sleep lets you to get better successfully in short time . In fact, when your body gets healthy quantities of oxygen, the convalescence time will be smaller and more restorative as you will notice the quality of new tissues and skin your body will make.

If you have suffered a cosmetic leg plastic surgery, spider vein removal, a knee replacement surgery, the Leg Wedge Pillow is what you need . This memory foam pillow will be your comfy bed company through the convalescence days when your body asks to be coddled the most. Thanks to the Leg Wedge Pillow, you will not need to lose sleep about your legs because this contour leg pillow protects them in the correct way so you can get accustomed to your new situation.

Wouldn’t you like to spread your legs freely in bed or to maintain them tenderly closed in a side sleeping position. Well, the Leg Wedge Pillow lets you do both things with only an unfolding move: it’s a dual function leg spacer and leg support pillow. Either way, your legs will feel pampered thanks to the orthopedic support of this memory foam pillow. As a result, you will rest freely and regain you health sooner with the support brought by the orthopedic dual purpose Leg Wedge Pillow. Get recovered with the correct help, all you have to do is to try this excellent memory foam wedge pillow.

Learn about this new way to recover in short time from surgery interventions

Experiencing a knee surgery or any kind of surgery needs many care procedures prior to and after the surgical intervention is performed. Indeed, the post surgery care is a very decisive factor for the eventual success of the surgery and your recovery.

The surgery intervention is just half of the entire recuperative process, and the other half must be accomplished by the patient at home without the facilities and services that a hospital or a clinic can bring. Nonetheless, health providers regularly recommend their patients to maintain the legs comfortable, so, promoting a quicker recovery which can be accomplished by maintaining a healthy sleep posture , using medicines, exercising and using a special leg or knee wedge pillow. How to recover after surgery quickly The most important ways to keep you comfortable and without pain while recovering after surgery are elevation, normal blood flow , breathiness and consistent support. Restorative sleep lets you to get better successfully in less time . In fact, when your body receives healthy quantities of oxygen, the convalescence time will be shorter and more healing as you will notice the quality of new tissues and skin your body will make.

It does not matter if you have undergone through a cosmetic leg plastic surgery, spider vein removal, a knee replacement surgery, the Leg Wedge Pillow is the solution you need . This leg spacer pillow will be your comforting bed company through the convalescence days when your body requires to be coddled the most. Thanks to the Leg Wedge Pillow, you will not need to worry about your lower limbs because this contour leg pillow cares for them in the correct way so you can get accustomed to your new situation.

Now it’s easy to spread your legs freely in bed or to maintain them tenderly closed in a side sleeping position. Well, the Leg Wedge Pillow permits you to perform both things with only an unfolding move: it’s a dual function leg spacer and leg support pillow. Either way, your legs will feel relaxed thanks to the great support of this innovative pillow. Therefore, you will rest freely and regain you health sooner with the support brought by the orthopedic dual purpose Leg Wedge Pillow. Get recovered with the correct help, all you have to do is to try this excellent memory foam wedge pillow.

There is so much to be learned about health and medicine, sometimes it is easy to get overwhelmed. Most people I know do not really take the time to think about the ways they are taking care of their body and the effects of their choices on their short and long term health. I have been learning a lot about various types of alternative medicine and I have become convinced that more people need to be informed that there are options for your health and fitness needs.

Basically, alternative medicine deals with a wide variety of non-traditional medicines and methods of treatment for all of the medical situations people can find themselves in. People have begun to be more concerned lately with the things that they are putting into their bodies, so alternative medicine has become somewhat of a buzzword that is being thrown around among health-conscious people right now.

I became interested in alternative medicine when I had to research and write about the latest trends in it for an article in my magazine. I had quite honestly never given much thought to the doctor’s orders for certain medications and methods of treatment until I began researching for this piece. I soon realized how cautious we should be about anything that we put into our bodies. After all, we only get one body to live in and take care of, so it is solely our responsibility to be knowledgable about ourselves and to make the best possible choices for our own health.

I think this ownership factor is the thing I appreciate most about people who are interested in alternative medicine. They are mostly proactive people who are looking for new ways to treat their symptoms and who are convinced that the more natural something is, the better it is for them and for their health.

There is far too much to say about alternative medicine here, so my simple purpose is just to inform you that you are responsible for your health. You are responsible for all of the foods you eat, the drinks you drink, and the medicines and treatments that you choose. So choose wisely. Take time to consider all of your options, and see if alternative medicine might provide a better solution for you and your health needs.

You can easily learn more by doing an internet search or by grabbing some books on alternative medicine. There is a ton of information out there, so just begin today to sift through the resources and find information that is helpful for you.

A laxative is defined as,

A substance that is used to promote a bowel movement when you are constipated.

Laxatives work by starting and stimulating peristaltic action. Peristaltic action is a wave like movement that occurs throughout your gastrointestinal tract – esophagus, stomach, small intestine, colon – that helps move your food into your stomach, through your intestines, through your colon, and out your rectum.

There are drugstore products, natural occurring foods, special nutrients, liquid preparations, herbal substances, and homeopathic liquids that have laxative effects. I do not recommend using drugstore laxatives or any other form of drugs to clear a constipation problem.

All my recommendations are for using natural foods, minerals, special nutrients, or herbal products. And some of these natural methods should also be used only for the time it takes to clear your constipation.

Recommendation: You should use Drugstore laxatives or drug laxatives only under Doctors recommendations.

There are no safe drugstore laxatives. These laxatives are habit-forming and work by desensitizing your colon. Their use can irritate nerves and muscles along the intestinal lining, interfere with digestion and adsorption, cause cramps, deplete fluids, and create other physical internal problems.

Laxatives can enlarge and seriously damage your colon when used for a longtime. Eventually, after continual use, you will not be able to have a bowel movement without using them.

If you have been using laxatives for a long time, you will have to retrain your colon to activate peristaltic action. This training will have to be done under the care of a medical practitioner. If you are tempted to use drugstore laxatives remember that,

Laxatives bought in drugstores are of questionable safety. Because of the action these laxatives have on the small intestine and colon, doctors and other health practitioners recommend their limited use since they,

* have chemical side effects that affect your health

* produce an active force that can damage nerves that control the muscles in your colon walls

* desensitizes your colon so your natural peristaltic action is reduced

* become habit-forming

* rush food through your intestines so it does not digest and absorb nutrients or minerals properly

* kill friendly bacteria, unless they are fiber foods

* contain preservative, coloring, and other additives that are unhealthy.

* Remove excessive fluids and electrolytes from your body.

Recommendation: Never use a laxative, Drugstore or Natural, when you have acute abdominal pain, especially if the pain is on the lower right hand side, where the appendix is located. See your doctor right away.

Using Laxatives for the wrong reason can be life threatening.

If you use drugstore laxative, use them for just the time needed to clear your constipation. Then starting looking at what it takes to stop your constipation from occurring.

Are you in love with lavender? If so, you’re not alone, as lavender has become the most popular aromatic herb. In fact, in 1999, the «queen of herbs» was named as the «year of lavender!»

As one of the most loved aromatic herbs, lavender has been cultivated and used throughout the centuries. In ancient times, the Egyptians used lavender in incense and perfume and it was even used in the mummification process. The Arabs, Greeks and Romans used lavender as an offering to their gods.

Because of its tendency to render a better quality essential oil, true lavender — which is found in the French and Mediterranean Alps, growing in altitudes of 6,000 feet — is considered to be the most effective of these aromatic herbs.

Common Uses Of Lavender

As an essential oil in today’s society, lavender is used, both internally and topically, for a number of conditions:

– Aromatic (a most popular fragrance)
– carminative (to relieve flatulence)
– antibacterial
– antiseptic
– nervine (to calm the nerves)
– expectorant
– stimulant
– cosmetic
– antispasmodic.

It has also been used to prevent some childhood infections and to soothe temper tantrums in children. The most common uses of lavender are to: treat burns (from minor to scalding), eczema, grazes, cuts, inflammation, dermatitis, headaches, migraines, fainting, nausea, insomnia, bacterial infections, boils, acne, arthritis and rheumatism. As a germicidal agent, lavender oil is non-toxic.

It contains linalool and linalool acetate which play important roles in the healing process.

Calming Effect Of Lavender

Both humans and animals, when inhaling lavender, experience a sedative effect that closely favors the calming effect of the geranium and peppermint plants. This is probably the reason why these aromatic herbs are favored for a variety of uses from treating depression and sleep disorders to treating premenstrual syndrome.

Lavender beauty and bath products, to be used for external purposes only, are often available in gift baskets. A wonderful gift for any occasion, lavender is sure to be appreciated by all who receive it. In addition to its use in aromatherapy products and treatments, lavender may be used to specifically treat depression.

The Gift Of Lavender

Lavender is a popular gift item that can be purchased separately or in a gift basket. Most of the aromatherapy gifts are made with essential oil and dried lavender buds. Examples of these are bar soap, bath bomb fizzers, bath crystals, bath oil beads, closet or drawer sachets, hand and body lotions, sleep pillows and soothing herbal sea salts. Beauty products that contain lavender range from body sprays and hair care products to a variety of skin care products. All of the above products mentioned are used for the sole purpose of creating a sense of peace and to promote relaxation.

Lavender Trivia

Did you know that lavender is also used in home cleaning products?

Throughout history, lavender has found its way into the homes of many historical figures. Queen Victoria insisted that her furniture and floors be cleaned with lavender to freshen up the rooms in her castle. Queen Elizabeth I of England enjoyed drinking lavender tea as a way to relieve her migraines and other maladies. During World War I, nurses treated injured soldiers by washing their wounds with an antiseptic wash that contained lavender.

Cooking With Lavender

Lavender is an amazingly versatile herb that is also used for cooking — not only at home, but also in many upscale restaurants. A member of the mint family, lavender flowers are wonderful flavor enhancers that can also add to the appearance of the food. Lavender flowers and leaves can be used freshly cut; their buds and stems can be dried before use.

It is best to use lavender with other herbs, such as fennel, oregano and savory, and it can also be used with its other mint cousins (rosemary, sage and thyme). Lavender has an extremely powerful aroma, so it must be used sparingly or the recipe will have a bitter taste, and you’ll feel like you are eating perfume. The next time you’re cooking up a storm, add a sprig of lavender to the pot and enjoy!

I am no doctor or expert in anyway, but what I sure am, is a kidney stone sufferer. I recall the first stone I got, a long time ago, back in my twenties. A sudden and excruciating pain striking around the kidney area, making me roll onto the floor not knowing which position to take in order to alleviate the pain. I was rushed to the hospital where I was kept under observation for three to four days. I was given heavy doses of a painkilling injection, as there was no other remedy available. Eventually, the tiny stone traveled through the urinary tract and was finally ejected. What a relief! On leaving the hospital, the doctor warned me that this is, most of the time, a recurring condition.

Knowing that this could happen again, I was determined to investigate further into the matter. A friend of mine from Egypt told me that this ailment is prevalent there as well as in the countries surrounding the Mediterranean Sea and it could be cured with local herbal medicine.

On this note, I started investigating and found out with the help of an Egyptian herbalist, that kidney stones could be treated efficiently with the seeds of a flower growing in the desert called: Bisra el Khela. This medicine has been used in Egypt for centuries. The recipe is quite simple: bring some water to the boil, throw in a table spoon full of these seeds, simmer for ten minutes, pass the liquid through a strainer, let it cool down and drink it. A very small glass will do. But I must warn you, the taste is quite bitter.

According to the herbalist that we met, this potion has the ability to expand and enlarge the urinary tract, thus facilitating the passage of the kidney stone. A stone of 2mm to 3mm should be passed in a matter of 2 to 4 hours. This is what happens to me. Obviously not everybody is built the same; it may take longer with different individuals. For many years, I have given this potion to numerous friends and acquaintances of mine, when premonitory signs of pain have occurred. The pain was gone in a matter of hours.

The best thing is its ridiculous price. On the Egyptian markets, a pound of these seeds costs the equivalent of one US dollar and lasts for years!

The Latin name for this plant is: Ammi Visnaga (Khela)
Do a search on Goggle, it seems that you could find it elsewhere around the world.

Eating plenty of fruits and vegetables can help you ward off heart disease, stroke and certain types of cancer. Include dark green, leafy vegetables, yellow, orange and red fruits and veggies, cooked tomatoes and citrus fruits. If you consume 2,000 calories a day, aim for at least nine servings or 41/2 cups of fruits and vegetables.

Try mangos and sweet potatoes. Mangos are high in fiber, have no cholesterol or saturated fat and are high in potassium and beta-carotene. They help replenish energy. Sweet potatoes are the most nutritious and heart-healthy vegetable, according to the National Center for Science in the Public Interest. They’re fat-free, cholesterol-free, low in sodium and high in fiber. Besides the great taste, the sweet potato is a wonderful source of vitamins A, C and E. Cumin is a good source of iron and cumin seeds promote a healthy digestive system.

Spring Salad with Chutney Dressing and Sweet Potato-Cumin Crisps

1 (9-ounce) bottle mango chutney (about 1 cup)

1/2 cup reduced-fat sour cream or mayonnaise

1/2 cup plain lowfat yogurt

1/4 cup finely chopped fresh cilantro or mint

8 to 10 cups mixed spring greens

1 apple, thinly sliced

1 cucumber, sliced

Golden raisins and toasted cashews

Sweet Potato-Cumin Crisps

1 cup Bruce’s Sweet Potato Pancake Mix

2 teaspoons toasted cumin seeds

1/4 teaspoon Bruce’s Ma Cayenne Red Pepper

1 cup water

2 tablespoons vegetable oil

Prepare Sweet Potato Cumin Crisps; set aside. For dressing, combine chutney, sour cream, yogurt and cilantro; mix well. Refrigerate until ready to serve. At serving time, toss greens with dressing and arrange on salad plates with apple and cucumber slices. Sprinkle raisins and cashews over each serving and serve sweet potato crisps on the side. Makes 6 servings.

Note: For a main dish salad, toss 3 cups of cubed cooked chicken with some dressing and arrange on plates with greens.

Combine all ingredients in a bowl; mix well. Spray an 8-inch nonstick skillet or omelet pan with cooking spray and place over medium heat. When pan is hot, add 2 tablespoons batter and tilt quickly to spread evenly. Cook until golden brown, about 2 minutes, then turn and cook on other side until golden brown and crisp around edges. Repeat with remaining batter, spraying pan as needed to prevent sticking. Place rounds in a single layer on paper towels after removing from skillet, then place in a single layer on a lightly greased cookie sheet. Bake in a 325° oven for 10 to 15 minutes or until crisp and dry. Cool before serving. Makes about 1 dozen.

Is your hair getting thinner month after month? Are you looking for ways to treat hair loss? If yes, then read the following article. The hair loss remedy mentioned below can prompt hair growth.

We loose around 20- 100 hair strands every day without knowing. Almost everyone is looking for the best hair care treatment either to get silky hair or to get rid of hair loss. Proper hair care treatment can give you thick, lustrous, beautiful and dandruff-free hair.

The growth of hair is governed by hormones that appear after puberty. The male hormone testosterone and female hormone estrogen governs body hair, hair in the armpits, beard, hair on chin etc. Usually when the level of estrogen drops in women signs of hair loss or baldness is seen. Following a proper hair loss remedy can help you to recover your lost hair such as:

•Eating a diet containing adequate amount of nutrients such as proteins, vitamins, minerals, carbohydrates, fats etc.

•Drinking plenty of water.

•In order to compensate the copper deficiency, intake carrot juice, lettuce, capsicum and alfalfa. It is a good remedy for hair loss and prevents hair from graying.

•Massaging scalp with warm almond or olive oil can help to stimulate the blood flow in the scalp. This in turn would strengthen hair follicles and prevent hair from falling.

•Avoid applying hair creams, gels and other chemicals in hair as they make them loose the moisture and make them brittle.

•Remove chlorine properly from hair after swimming.

•Make a hair pack by mixing Indian goose berry with egg. Apply it twice a week on hair to make them thick and glossy.

•Hot air and heat makes your hair dry. Always cover your head before going out in sun.

•Blow drying hair dehydrates the adequate moisture and aggravates hair loss. Try to air dry your hair. Stand under the fan and run your fingers gently within the hair making them dry.

•Do not use a brush on wet hair. Use a wide toothed comb instead.

•Stress is one of the major causes for hair loss. Regular yoga and meditation can relieve your worries thus preventing hair from falling.

A number of hair care products are available in the market. Shop around for the best product that can treat your hair right and help you get healthy and lustrous hair.

Hair determines a person’s beauty. It is an important aspect of your overall appearance. Follow the hair loss remedy and eliminate your hair loss upheavals effectively.

Room air purifiers are, for many people, fast becoming a necessity, rather than a luxury item. For those who suffer with allergies or asthma, or simply experience a violent reaction to one of the hundreds of chemicals that is routinely used around our homes these days, a room air purifier or a whole house air purifier can bring long-awaited relief.

There is little more distressing and uncomfortable than the wheezing, itchiness and other symptoms associated with allergies and other reactions, unless it is witnessing the same thing in one of the people that we love, especially our children, but a silent air purifier installed in the bedroom can make a world of difference. All parents worry about the health of their children and want to do whatever they can to encourage and maintain that health – a room air purifier can be an important tool in that endeavour.

Some parents wonder, though, why these extra tools are necessary – didn’t we grow up without their help? The answer is unfortunate – more than ever, these days our air is filled with more and more pollutants. Almost every product we use, from deodorant to household cleansers are filled with a multitude of far harsher chemicals than were used even a few years ago. As these chemicals and other pollutants fill our air, we need to take firmer action to keep our families safe. A room air purifier can help us do this.

If your child displays any uncomfortable symptoms, it is always wise to visit your family doctor. Once asthma or allergies have been diagnosed, you can begin to take the steps required to ensure that your home is a pleasant environment for all family members. A room air purifier in the child’s bedroom might be the only step you need – be sure to choose a silent air purifier so as not to disrupt sleep. If the sufferer’s symptoms are more severe, a whole house air cleaner might be required to keep your child happy and comfortable.

The whole family will benefit from the presence of a room air purifier in your home, whether they are allergy or asthma sufferers or not. Choosing a room or a whole house air cleaner is one more tool to help you keep your family healthy in our modern world.

Room air purifiers, a necessity, not a luxury.

Noni (Morinda Citrifolia) was originally indigenous to Southeast Asia but thanks to the Polynesians, the Noni plant has been domesticated and cultivated around the world. Today you can find Noni in India, Tahiti, the Caribbean, South America, West Indies, and Hawaii. When Noni ripens on the vine it has a rancid smell and tastes somewhat cheesy described by those who have eaten it ripe off the vine. Noni has a long list of medical uses in many of the aforementioned cultures.

In many cultures the Noni fruit, flower, leaves, bark and root have all been used for medicinal purposes. The Polynesians have a long history of use for this plant. It has been said the leaves can be mixed with oil and applied to the skin to help with rheumatic pain, inflammation, gout, ulcers, neuralgia, cough and colds, ringworm, and boils. It has even been said that the juice could help control blood sugar in adults. In 1930’s the Noni fruit was used internally for a wide range of aliments. Noni fruit can be used as a cleansing formula, to help remove intestinal worms, and to help improve respiration and lung function.

Noni is packed full of phytonutrients and vitamins such as the following:

* anthraquinones
* damnacanthal
* Vitamin A
* octanoic acid fatty acids
* linoleic acid
* oleic acid
* acetic acid
* palmitic acid
* esters
* Ketones
* lactones
* alcohols

The above list of phytonutrients and vitamins in Noni can also help the body fight microbes, help fight against inflammation, help fight carcinogens, and boost the immune system. In research conducted on mice, Noni has been shown to boost the immune system directly by increasing the activity of macrophages and or lymphocytes in the immune system. In recent studies, the polysaccharides in Noni have shown to exhibit an anti-tumor effect and when taken in conjunction with chemotherapeutic agents it can help improve recovery time.

Noni has been traditionally used as an analgesic pain reliever and sedative. Researchers recently put this to the test with mice in an experiment and found that in fact Noni did demonstrate a non-toxic analgesic pain relieving effect and sedative effect on the mice. The researcher’s findings did confirm the traditional analgesic properties and uses of the Noni plant.

Noni is a valuable medicinal plant, given the recent discoveries about Noni the future looks bright for this plant, but further studies should be performed to discover its full potential. If you want to relax one evening, drink some Noni tea and if you have a headache or mild aches and pains in the body, try Noni which comes in a liquid, capsule, or tea bag forms.

Goji, Lycium barbarum, has long been used as a general energy restoring tonic tea, its leaves and berries have a wide range of benefits from skin rashes to eyesight and diabetes. A tea made from the berries has been known to lower blood pressure and cholesterol, help with eyesight, vertigo, menopause complaints, impotency, and help improve liver and kidney function. The bark and root can be used as an antibacterial to control coughs, lower fevers, and control blood pressure and cholesterol as well.

Goji is rich in natural phytonutrients and vitamins such as:

* Polysaccharides
* Zeaxanthins
* Flavonoids
* Carotenoids
* Riboflavin
* Ascorbic acid
* Thiamine
* Nicotinic acid
* Glycocojugates
* monosaccharides
* 17 Amino acids

As you can see Goji is rich in nutrients and traditionally was made into a juice to drink from the berries, this poses a problem in the supplement industry because in order for the juice to be preserved it needs to be pasteurized, pasteurization is heating the juice this could destroy the important nutrients in the berries. Preparing the Goji berry as an extract and standardizing the berries to its polysaccharide fraction (LBP) is much more desirable and all the research has been done on the LBP.

Goji has been shown to impact the immune system in a positive way, boosting production of the immune system proteins IL-2 and tumor necrosis factor-alpha in vitro. Also, Goji extract has increased the production of lymphocytes an important white blood cell involved in immunity. Feed your body the right nutrients to boost the immune system and your body will fight off cancer and disease.

Every day our bodies produce damaging free radicals that cause oxidative damage to every cell in the body, when these cells are damaged they can go on living replicating them selves causing all sorts of damage and cancer. Goji is high in antioxidants and these antioxidants can help the body’s cells protect its self form free radical oxidative damage. Recent research has suggested that free radical damage to the body can cause premature aging, so consuming quantities of supplements and herbs that protect one from free radical damage can help slow the aging process, it’s by far the fountain of youth supplement but may help one live long and disease free.

Animal research has shown Goji to protect DNA from damage and accelerate the rate at which DNA is produced. Also, Goji protects the liver which makes Goji similar to milk thistle in action. Goji has been shown to be a good adaptogen, helping the body recover from exercise and help the body restore muscle and liver glycogen, this berry could be promising for bodybuilders and the exercise enthusiast.

In an effort to discover the therapeutic effects of diverse plants, scientists have started to isolate different substances thought to be benefic. One of the examples that can be given is represented by Polygonum Cuspidatum, from which Resveratrol (3, 5, 4’- trihydroxystilbene) was isolated and taken for extensive research. Today, that substance is known extremely well and it appears to be more beneficial than anyone could ever imagine. Available over the Internet, Resveratrol is a constitutive element of red wine and in studies, has shown that one of its most powerful effects is the protection offered for the cardiovascular system.

From the moment when it was isolated and up to the present time, many discoveries have been made about Resveratrol and its effects. Studies have been performed on mice and the findings were more than satisfactory. It seems that a high Resveratrol dose has amazing effects, not only cardio protective but also inhibits tumor growth (Resveratrol supplements have been considered for their chemo preventive action in studies) and even increases the lifespan of lab rats. All these effects have been observed in the studies made on Resveratrol molecule, and has been made available now on the Internet in the form of health supplements.

As everyone knows, a large percent of the studies made on mice have provided answers to treatments that can be performed or given to humans. Resveratrol capsules contain a high dosage of Trans-Resveratrol that may offer all the effects presented above and even some that are still being studied. The Resveratrol molecule is known to reduce inflammation caused by immune mechanisms in affections such as psoriasis and Chron’s disease, representing much more effective alternatives than other options considered. Also, the same Trans-Resveratrol in the herbal capsules is known to reduce the stress levels in rodents and thus, protect the organism from further disease.

If you are interested in Resveratrol, make sure that you read some of the conclusions presented by the studies made and also what the recommended doses compare against those doses given in studies. Don’t be scared if the doses recommended are high as they need to be that way in order for the substance to be as efficient as possible. Try the 1000 mg Resveratrol capsule with Trans-Resveratrol from natural herbs and you will definitely be impressed with the results. They represent exactly the kind of new dietary health supplements that can positively produce results. In studies, Resveratrol shows that it protects the heart but also your circulatory system, reducing the risk of vascular attack. It is a well known fact that much of the ischemic and vascular attacks are caused by increased stress. Resveratrol allows the body to respond better to stress even though the mechanisms by which this substance acts have not been completely elucidated.

As a final conclusion, there are three things one must understand about Herbal Resveratrol. First, it appears to require higher doses than one can get from wine in order to have improved beneficial effects. Second, it is 100% safe and in studies, has an effect on a wide variety of illnesses (inflammatory, cancerous and age-related such as Alzheimer). Last, but not least it represents a natural herbal supplement, which is an incredible natural advantage over a hard drug. It can be taken by those interested in dietary regimes, in capsules of 500 or 300 mg. Just make sure that you do not give Resveratrol supplements to children under the age of 18, as the studies on child development are still not conclusive. Other from that, feel free to take advantage of all the potentially amazing benefits brought on by the Resveratrol herbal capsules!