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Monday, May 4, 2020

3 Ways To Ease Depression Isolation & more on health

author:Christopher Green
date_saved:2007-07-25 12:30:11

One of the hardest symptoms to deal with during a depressive episode is feeling disconnected from reality. This feeling causes sufferers to retreat further and further into their own world. They become isolated from their loved ones and friends and the loneliness deepens the depression.
Here’s three ways to stop isolation from making depression worse.
1. Have at least one person you can turn to and have regular contact with 3-4 times a week. Someone you can call when you need to talk, someone who can be with you just watching TV or going to a movie. You don’t have talk about how you feel if you don’t want to and be clear that you don’t want to be questioned about your feelings. Hopefully, they’ll understand this and will be there for you when you need them.
2. There will be times when you just want to shut out the world and have your own space. Many sufferers just want to be alone in a quiet room such as their bedroom. There’s nothing wrong with this at all. But try not to make it a daily or regular habit. Schedule this once, maybe twice a week at most and be strict with it. It’s about a balance. Yes, shut the world out for a day or two each week. For the rest of the week, be around people, especially the special person we discussed in the first paragraph.
3. When you do shut the world out, do it in a way that helps you rather than hurts you. So, instead of retiring to a dark room and lying in bed to brood about your problems, try these: Mind puzzles – logic problems, crosswords, spatial puzzles etc. – jigsaw puzzles, draw or paint, play a musical instrument, write stories, watch TV or a movie, or read a book or a magazine and listen to some music. With a book and music, avoid anything too heavy or deep. Keep it nice and light. In this way, isolation doesn’t become a period of deep introspection where you worry or fret about problems or go over the past or beat up on yourself. You get the peace and tranquillity but not the torment that can accompany it during a depressive episode.
If you feel isolated and that life seems like a “virtual reality”, then please put these techniques to use. Isolation is a part of depression and the key to lessening the impact is to understand how it happens and use it so it helps you beat depression instead of keeping you trapped in it.
Copyright 2006 Christopher Green

title:3 Ways to Exercise On A Busy Schedule
author:Ryan Russell
date_saved:2007-07-25 12:30:11

Most exercise programs are started with the best intentions. So why then, do treadmills turn into storage platforms, and walking shoes are worn only to Saturday night movies? The answer is more of a matter of poor planning then low motivation. For exercise to be viable, it should include activities you enjoy, be accessible, and fit easily into your daily schedule. Here are 3 three ideas:
Arm your exercise space for battle.
What would it take for your treadmill to be used? What about the weights? Maybe all you need is for your exercise space/room to be more inviting. You could accomplish this by decorating. Add color, texture, and other elements that will appeal to your senses-sight, smell, and sound. Do simple things like keeping a water pitcher on a table, or adjusting the light to fit your mood. If instead of comfort, your worry is infringing on productive time, consider adding a television with a VCR. This allows you to watch the news or watch a movie that you wouldn't normally have time to watch. You can view it in 20-30 minute increments. View it only when exercising, forcing you back on the equipment to see what happens next. It might be the motivating factor you've been looking for. Another possibility is to listen to a book on tape or recorded meeting notes through a headset. You can also record notes or the next day's "to do" list as you think of things while exercising.
Walk whenever possible.
This includes the old stand bys like taking the stairs instead of the elevator, parking a distance from your destination, and delivering messages in your office by foot instead of by email. You can also walk on your lunch hour and breaks instead of sitting down to eat or snacking. To get your lunchtime nutrition, eat a quick salad at your desk before you take off. Bringing your food from home will save drive time to a restaurant, enabling you to get more from your breaks. Invite co-worker to walk with you.
Choose active family activities.
Instead of eating a big dinner out-eat a healthy meal at home and then take a walk around the neighborhood together. You'll save the calories of the large restaurant portions, the time it takes to drive to an establishment, and gain that much need family time. Other "active" activities include walking around at the zoo, hiking on local nature preserves, bicycling, ice-skating, and swimming. The list is endless. Let these types of activities replace television watching and video games.
Turn your good intentions into action. You'll be healthier and will improve your overall well-being. You may end up with better work relationships as a result of hand delivering your messages. You will certainly strengthen family relationships by focusing on your time together. By investing a little time each day in the development of a healthy lifestyle, you could add years to your life, enabling you to enjoy the days when you no longer have such a chaotic schedule.

title:3 Ways You Can Boost Your Immune System And Stay Well
author:Adam Thompson
date_saved:2007-07-25 12:30:12

Would you like to boost your immune system so that you can stay healthy and well this year? Here are three basic steps you can take to ensure that your immune system is in tip-top shape.
Step One is to drink plenty of water. Your immune system requires lots of fresh, pure water to function properly. This is especially true if you are already sick, but drinking plenty of water can also help you stay well.
A general rule of thumb is to take your body weight and divide it by two. You should drink at least that many fluid ounces of water per day. For example, a 150 pound man should drink at least 75 fluid ounces of water per day.
Step Two is to take the right supplements. Glyconutrients and phytonutrients are both essential supplements to take to boost your immune system. Other supplements proven to help your immune funtion are certain vitamins, antioxidants, colustrum, etc. As with all nutritional supplements, you'll want to ensure that you take top-quality ones, so they will do your body some good.
Just throwing a scoop of glyconutrient powder in your meals can go a long way to ensuring your immune system is functioning properly.
Step Three is to eat a basic healthy diet. Avoid sugers and refined foods, as they depress your immune system. Eat plenty of fresh fruits and vegetables.

title:4 Crazy Things You Must Do To Lose Weight
author:Adrian Bryant
date_saved:2007-07-25 12:30:11

1.  Start Eating a Lot More!
That’s right, you read it correctly…YOU MUST EAT MORE—A whole lot more than you’re eating right now.  You have to eat 5-7 meals a day to fire up your metabolism to lose weight.
Your body needs a constant supply of energy to burn fat, and if you don’t eat a meal every two or three hours…Your metabolism will become so slow that you’ll gain weight just by looking at food.
The sooner you start eating more…the sooner you’ll be able to eat the foods you like without worrying about gaining weight.
Now I don’t mean for you to eat 5 large dinner sized meals everyday.  You should try to eat 5-7 smaller 250 – 400 calorie meals every 2-3 hours.
2.  Start Playing Golf.
Before you say “what the heck does golf have to do with me losing weight”…Let me explain.
People always tell me that they don’t have time to exercise, their too tired to exercise, or they don’t feel like exercising.
But they always find time to have fun.  Look, you don’t have to get on a treadmill everyday, take aerobics, or swim laps to lose weight….
…you can lose weight playing golf, playing with your kids, and you can even go to the mall shopping.
What do all those things have in common?  They’re all things that involve you moving around just enough to burn fat.  Notice that TV, reading, and sleeping weren’t one of the things I mentioned.
Think about it…If you went shopping at your local mall everyday you could easily lose 1-2 lbs. a week just by walking around the mall a couple of times (That’s of course if you don’t make too many trips to the food court).
What about playing golf (without the cart), racquetball, or going out dancing everyday?  That’s an easy (fun) weight loss of about 2 lbs a week right there.
Try to find something that you like to do that gets you up off you’re butt and do it everyday for at least 30 minutes (The longer the more fat you’ll burn).
3.  Stop Losing Weight and Start Burning Fat.
If you want to lose weight… just go on a diet, sit in a steam room for a couple of hours, or take some side-effect infested weight loss pill.
If you want to look better as you lose weight…then you need to focus on burning fat.
Diets, steam rooms, and pills cause you to lose muscle and water weight.  Losing muscle not only makes you look worse but it also lowers your metabolism making it easier for you to gain weight.
Have you ever noticed the people who lose weight on these “lose 30lbs in 8 days” programs still have flabby arms, a saggy butt, and pot belly?  The reason why is that these programs tend to help people lose more good-looking muscle than ugly body fat.
Steam rooms cause you to lose water weight which you’ll gain back after you drink a couple glasses of water.
The best way to focus on burning fat is to lose no more than 2lbs a week.  If you lose more than 2lbs a week you will only start to lose muscle and water.
A basic beginner’s fat loss plan would be to eat more and play golf everyday (please see the first two things you must do to lose weight).
4.  Just Keep on Saying SO THAT
First, ask yourself Why you want to lose weight and after you come up with a reason why just keep on saying SO THAT.
For example—Why Do you want to lose weight
* I want to lose weight to look better SO THAT…
* I can feel more confident about myself SO THAT…
* I can be the best looking person at my high school reunion SO THAT…
* I can see the surprised looks on the faces of my classmates SO THAT …
* I may be able to go on a date with the person I had a crush on in high school
Can you see what’s happening here?  The more times you say SO THAT the more and more motivated you’ll become to lose weight.  I don’t know about you but if you can come up with at least three SO THATS nothing will stop you from losing weight.
Copyright 2005 Adrian Bryant

4 Easy Health and Fitness Tips

Word Count:

In short we all need to be healthy and fit. We each have our own reasons from looking good naked to being around for the kids, maybe the doctor ordered us too. Obesity is the leading overarching cause of death in the U.S. and I dare say most of the Westernized world. 

All too often we fail to think about what we are doing to ourselves and our families. So do it for them as well as yourself.

If you need help find a workout partner or get a fitness trainer. If you look online they aren't all that expensive and can helpo motivate and guide you to you health and fitness goals.

Kevin Newman

weight loss, fat loss, health, fitness

Article Body:
The US has seen an enormous increase in the mumber of people considered obese by the medical community. In fact many call it an obesity epidemic. To combat this we find all sorts of pharamceutical companies selling the "quick fix" pills, powders, and lotions that do nothing to actually help people take the fat off and keep it off. 

Of course the same could be said of the diet industry as well. There are so many different diets going around now you could pick one a month and in a years time still have more to choose from. 

What is truely needed are some sensible proven weight loss tips that people can implement no matter what their present physical condition is. That said let's dive right in.

#1  Drink more water. All too often Americans are borderline dehydrated and so their bodies are working on the water starvation reflex and not flushing the toxins and junk out.

#2  Eat more often. I bet you thought I was going to say eat less. While it is true that to lose weight you need to eat less calories than you need to eat more often to get the metabolic furnace stoked up and burning right. Get it out of starvation mode. So start the day off with breakfast. Even an instant breakfast drink and a piece of fruit as we head out the door in the morning.

#3  Move more. Depending on your physical condition you need to be moving more. Use the stairs rather than the elevator, park farther out from the office or the store, go for a walk around the block, go dancing, play with your kids. Make it fun. Running is not the only way to burn more calories.

#4  Finally, determine  your "Why". Decide why you want to discard fat. Make your reason big enough to motivate you through the slumps that invariably happen. 

Personally my reason was to be able to live to see my great grandkids graduate college. My youngest kids are 4 and 6 now. Besides I wanted to get out and play with them without being out of breath all the time.

title:4 Golden Rules of Natural Dieting
date_saved:2007-07-25 12:30:11

Natural dieting is the easiest and best form of dieting.  It doesn't involve buying expensive pills or diet shakes, instead, it saves you money.  There are four basic rules for natural dieting.
1. No soda - No excuses here. Soda is bad for you, period. Lots of sugar and calories, and nothing beneficial. Stop drinking soda immediatly, no buts. Drink water instead. Water is what your body craves and what it needs. It will make you healthier and feel better, and is a lot less expensive.
2. Limit your coffee - Those fancy Starbucks fraps have a gross amount of calories in them. Even regular coffee does you no good. Try not to have more than one cup a day, and definatly don't drink any fraps or similiar fancy drinks.
3. Limit fast food - I'm sure everyone already knows this, but fast food is bad for you. It's basically poison. Try not to eat fast food more than once a week. If you do, order a water with it instead of a soda.
4. Get exercise - Pretty straight foward. You don't have to spend an hour at the gym everyday (though it is good for you), just some simple exercising each day. Do you have a dog? If so, then take it for a 20 minute walk every night. Dogs need to be walked and it will definatly help you out. You will lose weight, get in shape, and feel better. And it's free.
Simple, easy, and free.  It's as easy as that. Coffee is expensive and has tons of calories, soda is, basically, poison to your body.  Fast food is like swallowing chunks of fat, and exercise is, of course, a logical healthy thing to do.  So what are you waiting for?  Diet naturally.  To learn more about natural dieting, visit Natural Dieting, or learn more dieting tips and tricks.
title:4 Important Facts You Should Know About Whey Protein
author:Hamoon Arbabi
date_saved:2007-07-25 12:30:11

Are you concerned about taking care of your body before and after strenuous activities or workouts? Do you try to avoid supplements that contain additives and possible side effects?
If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein.
Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein.
Commercial whey protein comes from cow's milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother's milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor.
Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.
Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being.
Because amino acids are 'building blocks' for the human body it is sometimes used by patients to speed up the healing of wounds or burns.
The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.
Whey protein is a food and so it does not have have the risks associated with other supplements. That said, too much of anything carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.
If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.
Whey protein is a natural and healthy way to bring protein into your diet and increase well being.
The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program. 
title:4 Keys to Weight Loss
author:Chad Anderson, CSCS
date_saved:2007-07-25 12:30:10

First off, let me start by saying this list is by no means exhaustive.  However, if you can manage these 4 important components of a weight loss program, you will be on your way to a slimmer body.
Build the Foundation
Many people begin a weight loss program with their basal metabolic rate (BMR), which is the amount of energy (calories) your body uses in a resting state, in the gutter.  The key then is to increase your BMR so that you are burning more calories throughout the day, every day.  Increase the amount of calories you burn, increase the amount of fat you lose.  Makes sense, yes?  The best way to increase your BMR is through adding muscle tissue.  Females often shudder at the idea of adding muscle due to their fear of becoming “bulky.”  Relax babe!  It’s a little harder to add that kind of muscle mass than you think.  Besides, a little muscle mass goes a long way toward achieving a leaner body.  And this is what you want, right?
Specificity of Program
Not just any exercise program will do for weight loss.  Simply burning calories is not good enough.  The program must be designed to elicit specific hormonal responses that are conducive to weight loss.  I’ll give you a hint…hours and hours of cardio is NOT the answer!
This one pretty much speaks for itself.  Have you ever achieved anything great with an inconsistent effort?  Unless you consider failure a great achievement, you probably haven’t.  You must exercise consistently to get the results you want!  It amazes me how many people put so little effort into their exercise program and complain about not seeing results.  Even the most well designed programs are useless if they are not adhered to on a consistent basis.
Again, this one goes without saying.  You can’t expect to achieve a leaner body by continuing your unhealthy eating habits.  This isn’t to say that you should drop everything in your diet immediately and exchange it for “healthy” food.  You would end up miserable and revert back to your old habits within a month.  Instead, practice moderation and don’t overindulge.  Also, phase certain unhealthy foods out of your diet while introducing healthier foods.  The transition will be easier to make and a lot easier to maintain.
title:4 Secrets to A Flat Stomach
author:Jesse Cannone
date_saved:2007-07-25 12:30:10

Do you want a flat stomach?  I don't know a person who doesn't!  
People spend millions, if not billions of dollars, each year in the quest for a flat stomach.  Right now there are about 200 or more ab exercise devices out there.  There's the ab do-it, the ab rock-it, the ab roller, the ab dolly, and so many more.  You would think that with all of these amazing new products that most people would be walking around with that nice, lean mid-section they've always wanted.  Unfortunately, that's not the case.
Most, if not all of these products, will do little or nothing to flatten your stomach.  And that's because these exercise contraptions cannot eliminate the layer of fat that lies on top of your abs.  
In order to be successful at thinning your waistline you must have a basic under standing of how the ab muscles function and how your body burns fat.  The first thing that needs to be understood is the difference between fat and muscle.  Fat is excess calories and is primarily stored in layers on top of muscle tissue.  Muscle is made up of fibers that contract or shorten to produce movement.  Fat cannot turn into muscle and muscle cannot turn into fat!  However, you can lose muscle and you can gain fat.  That's what happens to most people.
So if your goal is to thin your waist line and have a nice flat stomach, the first thing you need to do is decrease / eliminate the layers of fat that are on top of your abs. We all have a flat stomach; it's just some of oar’s are covered by excess fat.  
The most effective way of flattening your stomach is a combination of strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel). 
1.  You must do some form of progressive strength training
The primary function of the ab muscle is to flex your torso forward.  However, there are also muscles that flex your torso to the side and muscles that rotate your torso.  Often times you see people on their ab roller every day doing hundreds of crunches or sit-ups.
If you want to effectively strengthen your stomach you need to incorporate the following types of exercises:
• 1-2 forward flexion exercises (crunch, sit-up, etc.)
• 1-2 side flexion exercises (side bends, side crunches, etc.)
• 1-2 rotational exercises (trunk rotations, standing twists, etc.)
The abs, are muscles just like any other and should be worked at most 3 times per week.  You also want to make sure you are training them progressively, working them harder each time.
2.  Use short, hard cardio workouts to increase metabolism
Cardio workouts are important because they CAN, if done correctly, increase your metabolism for 4-24 hours or more!  This means you are less likely to store any excess calories as body fat because they are more likely to be used by your elevated metabolism.  Plus, you are more likely to burn off some excess body fat.
Below is a sample interval workout that can be done with just about any activity (walking, bicycling, swimming, stair climbing, etc.).
Warm up at easy pace 2-5 minutes à Perform 30 seconds of hard work (almost as hard as possible) à perform 1 minute of moderate work (recovery time-catch breath)à Repeat this process 6-10 times à Cool down at an easy pace for 2-5 minutes 
3.  Stable blood sugar is the key
And most importantly, you must stabilize your blood sugar!  This is by far the most important factor when it comes to burning away that excess body fat and keeping it off!  To effectively stabilize your blood sugar you must feed your body frequently; like every 2-3 hours.  The key is to give your body only what it needs at that time.  Your body burns calories 24 hours a day, so, why would you only feed it once or twice a day?  Give your body the fuel it needs: vegetables, fruits, nuts, berries, whole grains, and lean proteins (chicken, fish, lean beef, eggs, etc.).  
Many people are too hung up on how much fat is in food, or how healthy of a choice it is.  Calories are calories and it doesn’t matter where they come from.  If there’s extra… where’s it going?  Yup, you guessed it… body fat!  
This is not to say that what you eat is not important because it is, it just doesn’t have that much of an affect when it comes to fat loss.  Try to make healthy choices whenever possible, but don’t feel like if you eat a cheeseburger it is guaranteed to be stored as fat.
4.  Get the help of a professional
Unfortunately, most people don’t know enough about the human body, nutrition, or effective exercise to meet their health and fitness goals.  Ask yourself this one question, “Am I happy with my current progress or condition?”  If you’re not, you should consider getting the help of a qualified personal fitness professional.  Don’t depend on the information you get from magazines or from your local gym/ health club.  A qualified fitness professional can help you achieve your health and fitness goals, and in less time than you would imagine. 
If you are serious about your health and fitness goals, and you are ready for that flat stomach, I recommend you start implementing the 4 strategies listed in this article.  These 4 strategies can help you take control of your metabolism and burn off that excess body fat and having you looking and feeling great!  If you would like to receive more information on how to lose those love handles please call me at 240-731-3724 or e-mail me at 

title:4 Simple Changes to Regain Your Life from Fibromyalgia or Chronic Fatigue Syndrom
author:Lee Berlemann
date_saved:2007-07-25 12:30:11

According to the American College of Rheumatology,
Fibromyalgia affects 3 to 6 million Americans. Other sources
say the total number affected could be 8 million people. It
primarily occurs in women of childbearing age, but children,
the elderly, and men can also be affected. (Approximately 80
percent to 90 percent of affected people are women.)

Fibromyalgia is a chronic condition characterized by fatigue
and widespread pain in your muscles, ligaments and tendons.
At first, it was not considered an illness at all. Doctors
could not find any thing wrong with patients so they
believed it to be psychosomatic.

Slowly that dismissive view is changing. Published research
at Johns Hopkins, University of Pennsylvania and other top
research facilities points to immune dysfunction and cardiac
abnormalities in these illnesses. It is difficult to believe
that some doctors still regard people with Fibromyalgia and
chronic fatigue syndrome as nothing more than ‘extremely
worried well people’.

Chronic Fatigue Syndrome (CFS or chronic fatigue and immune
dysfunction syndrome, CFIDS) is a chronic, often
debilitating disorder of unknown cause characterized by
fatigue, pain and cognitive disorders. Often severe
cognitive complaints differentiate the syndrome from similar
disorders and usually occur in a later stage of the disease.

There is no evidence to sustain the thought that CFS or
Fibromyalgia is a contagious disease. Contagious diseases
typically occur in well-defined clusters, either as
outbreaks or epidemics.

What Causes Fibromyalgia and Chronic Fatigue Syndrome?

Asking what causes Fibromyalgia or chronic fatigue syndrome
can be a tricky question, depending on whom you ask. Doctors
and researchers believe there is not a single cause of
Fibromyalgia or chronic fatigue syndrome. At this point
doctors are just not sure what causes these illnesses.

While the cause of Fibromyalgia is unknown, researchers have
several hypotheses about causes or what triggers the
illness. Some scientists believe that the syndrome may be
caused by an injury or trauma. This injury may affect the
central nervous system.

Fibromyalgia may be associated with changes in muscle
metabolism, such as decreased blood flow, causing fatigue
and decreased strength. Others believe an infectious agent
such as a virus in susceptible people may trigger the
syndrome, but no such agent has been identified.

Research proposes that CFS may be caused by an immunologic
dysfunction or altered capacity of certain immune functions.
One thing is certain at this time: there are no immune
disorders in CFS or Fibromyalgia patients traditionally
affiliated with disease.

That suggests a different approach is needed to reach the
state of health you want.

4 Simple Changes to Shift Your Life From Fibromyalgia or CFS

Many studies have indicated that a healthy lifestyle
including diet, exercise, relaxation techniques and
sufficient sleep offer the most effective approaches for
reducing fatigue and pain from CFS and Fibromyalgia.

1. Nutrition/Diet

A common thread in many cases seems to be a tendency to feel
better when refined sugar, caffeine, alcohol, fried foods,
red meat, and highly processed foods, are kept to a sound
personal minimum in the diet.

Try supplementing your current diet with greater quantities
of raw or lightly cooked fruits and vegetables. Try
substituting meats that are high in fat with fish or lean
poultry. Drink plenty of water and take a good vitamin
supplement to ensure that you are getting proper nutrition.

2. Quality Sleep: Seven Ways to Become Sleeping Beauty

This is perhaps the most important component of treating
CFS/FM. The following tips will help you achieve more
restful sleep. Try to follow as many of them as possible to
obtain the best level of sleep you can:

· Try to go to bed earlier and at the same time everyday.
Even on weekends, try to go to bed and wake at the same
time. This will help your body get used to a set schedule
and provide for a more restful sleep.

· Try to avoid any caffeine-containing beverages such as
coffee or soda before going to bed. It is a stimulant that
will keep you awake at night. Also, alcohol drinking should
be kept to a minimum in Fibromyalgia sufferers.

· Don’t eat a lot before bedtime. Generally, try not to eat
within two hours of going to bed. Particularly avoid spicy
or fatty foods and try to keep your "midnight snacks" to a

· Ensure that you have a comfortable mattress and pillow.
Sometimes, people’s poor sleeping habits stem from poor
mattresses. What constitutes a comfortable bed is different
for us all. Usually something that is not too firm and not
too soft should be acceptable. Cervical pillows mold to the
natural shape of your neck and eliminate any unwanted
stresses on the muscles of your neck and upper back.
Choosing the appropriate bed and pillow is often done by
trial and error. Find the combination that gives you the
most restorative sleep and stick with it.

· A regular exercise program will help you have a more deep
and refreshing sleep on a consistent basis.

· Try and avoid daytime naps. By doing so you will be more
tired at night and be able to sleep deeper, thereby waking
up more refreshed. Naps may seem like they provide more
sleep time, but they are counterproductive to getting rest.
Naps during the day will affect how well you will sleep
during the night and it gets the body out of sync with the
regular sleep pattern, leading to insomnia at night.

· Keep a proper sleeping environment. This involves a quiet
and cool room. A slightly cooler room is ideal for sleeping
since this mimics your internal temperature drop during
sleep and silence is more conducive to sleep.

3. Exercise: You Can Be More Than A Couch Potato

Many studies have indicated that exercise is the most
effective component in managing Fibromyalgia, and patients
must expect to undergo a long-term exercise program.
Physical activity prevents muscle atrophy, increases a sense
of well-being, and over time reduces fatigue and pain
itself. Be sure to consult your physician before beginning
any exercise program.

4. Relaxation Techniques: Even When You’re In Pain

Relaxation and stress-reduction techniques are proving to be
helpful in managing chronic pain. There is certainly
evidence that people with Fibromyalgia have a more stressful
response to daily conflicts and encounters than those
without the disorder. A number of relaxation and stress-
reduction techniques have proven to be helpful in managing
chronic pain:

· Deep breathing exercises.
· Muscle relaxation techniques.
· Meditation.
· Hypnosis.
· Biofeedback.
· Massage therapy.

Your goal with these lifestyle suggestions is to modify the
choices that are within your control. But obviously, many
things in your life are not in your control and impact you
on many different levels. But, you CAN gain control over
these areas too.

A free ebook titled "Fibromyalgia and Chronic Fatigue
Syndrome: What you need to know, what you need to do"
explains how you can regain control your health to enjoy a
life free from the symptoms of Fibromyalgia and Chronic
Fatigue Syndrome.

Obtain your free copy now at:

Get "the rest of the story" to start living the life you
want and deserve!!
title:4 Steps To Better Health
author:Ryan Cote
date_saved:2007-07-25 12:30:12

It's possible to learn HOW to better your health in only 4 steps and this article will show you how. Each step is a bite-sized nugget of healthy living information you can actually use. 
Let's get started... 
Step 1: Nutritional Supplements 
In my opinion, they are very necessary and very beneficial- especially when combined with healthy eating habits. It's very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements is very powerful. 
That being said, the one supplement everyone should be taking is a good multi vitamin/mineral. Look at it as added insurance- eating well is crucial, but now that you're also taking a multi, you can rest assured you're getting the nutrients your body needs. 
Step 2: Nutrition 
Good nutrition is SO important. You are what you eat...remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you're eating will tell you a lot. 
You may think you lack the needed will power, but you'll be amazed at what happens when you start to gradually improve your eating habits. 
Step 3: Exercise 
Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido- it's a no brainer to start doing it. Your goal should be to exercise 3-5 times a week with a combination of cardio exercises and strength training (but no more than 1 hour per workout session). 
It's been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories! 
Step 4: Stress Management and Sleep 
Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?). 
Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7-9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating. 
Now that you have the basics, expand on this information. Step 1 research more about Nutritional Supplements, Step 2 research more about Nutrition and so on. I guarantee after the 4 steps you'll feel more confident about reaching your health & fitness goals.
title:4 Sure-Fire Tips For Effective Weight Loss
author:Gary Matthews
date_saved:2007-07-25 12:30:11

Are you just plain fed up because you haven't lost weight for a long time now on that latest fad diet, well please stop! Don't even think about trying another diet, because it will only produce the same results as you have already seen before.
Have a look at the four sure fire tips found below that are based on "Scientific Principles" that have always been around, but are not followed by the majority of weight loss programs you see these days. 
So let’s have a look:
1. Increasing Your Metabolism
In order to produce Sustained, Permanent and Long-Term Weight Loss, it's imperative that you boost your metabolism. And the most effective way to raise your metabolism is to have a greater proportion of functional muscle on your body.
The only way to build this lean muscle so you can raise your metabolism is through "Strength Training". There's no other method that works wonders on the Metabolism like Strength Training.
By performing Strength Training, you'll effectively increase the amount of functional lean muscle on your body so that your metabolism will elevate.  
After a Strength Training session your body will undergo a significant increase or "Spike" in Metabolism, which will allow you to burn much more fat then you were able to before.
2. It's All About Lean Muscle
"The amount of fat the body can burn is directly related to the more lean muscle your body can hold."
If your muscle system can sustain more energy and use this energy significantly when performing strength training, then it will be able to burn off the calories you eat and the excess fat on your body.
In other words, if your muscles become stronger and can hold more energy then you should be able to release this energy more efficiently to increase your metabolism, and to burn off excess calories that you have eaten. 
Once we can build more lean muscle through our own strength, then our bodies will become more efficient at burning fat.
It's also the amount of lean muscle on your body that makes you look good Once you burn off the excess fat from your body, the lean muscle underneath your skin will be exposed making you look healthy, energetic, and well toned.
3.  Decrease Your Daily Calories
For years now, we have been told to use dieting to rid the excess fat from our bodies. 
The trouble with this concept is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious muscle tissue for energy. 
This would then lower the metabolism causing greater muscle loss and when the diet is broken the unwanted fat would not only return but actually increase because to the lowered metabolism. 
The way around this is to cut your daily calorie intake by a small amount of calories only. This will stop any starvation mechanisms from clicking in. You can do this by making up a seven day eating plan and writing down every thing you eat for the week, and then work out the calories you have eaten with a calorie counter. Divide this figure by seven and you have your daily calorie value.
Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only. The daily calories should be consumed during the day with small frequent meals.
4. Fast Walking Burns Fat
All you need to do now is incorporate "Fast Walking" into your weight loss program to hasten the burning of excess fat.  
Not only is fast walking better much easier on the hips, but it also produces a greater percentage of fat loss as opposed to jogging or running. 
Here are some of the benefits of Fast Walking. 

Easy to Perform 
Most Conventional 
All Natural Body Movement 
Doesn't Cause Injuries 
Can Be Done Anywhere 
The Best Minimal Effort Exercise for Fat Loss 

"I can't stress enough how Fast Walking is necessary in every weight loss program." 
Your next step? To take what you have just learned and apply them to your weight daily weight loss regime.

title:4 Things Cause Sciatica... What's Causing Your Pain?
author:Jesse Cannone
date_saved:2007-07-25 12:30:11

If you’re reading this article, it’s a good bet that you have a radiating pain running down the back of your leg that just won’t go away. If what I’m about to tell you sounds familiar, don’t worry, help is on the way. 
I guarantee you that what you are about to read will likely be far different than what you have read or heard anywhere else! 
First, let me tell you why today’s traditional treatment methods for sciatic nerve pain just flat out miss the boat. The medical community is so conditioned and focused on treating only the symptoms and trying to get in as many patients a day as possible, that many people are misdiagnosed and/or mistreated. 
In order to get rid of your sciatica you must first know what is causing your pain... there are 4 conditions that can cause sciatica. 
The pain is simply caused by pressure being placed on the sciatic nerve and there are primarily four things that can create this...  you may have one or more of the following: 
Condition #1 -  Piriformis Syndrome
The most common cause of sciatic pain and is created when pressure is placed on the sciatic nerve by the piriformis muscle. Muscle imbalances pull the hip joints and pelvis out of place and this changes the positioning of the piriformis muscle, which then places pressure on the sciatic nerve. Whatever the case, muscle imbalances will cause major problems and are the underlying cause of sciatica due to piriformis syndrome.
Condition #2 - Herniated Discs 
Pressure caused by a herniated or bulging disc. A herniation is when a disc protrudes out from between the vertebrae and this can either be caused by an event like a car accident, or, by months or years of uneven pressure due to muscle imbalances. This can sometimes cause sciatic pain, but it is also important to note that many people with herniated discs don’t even experience pain or symptoms, and many don’t know they have the condition. 
Condition #3 - Spinal Stenosis
Pressure caused by spinal stenosis, which is a decrease in the space between the vertebrae. This is primarily caused by uneven pressure and compression due to muscle imbalances. 
Condition #4 - Isthmic Spondylolisthesis
Pressure caused by Isthmic spondylolisthesis which is simply when a vertebrae slips or moves... this can sometimes pinch the sciatic nerve but often times people who have this condition don’t have any sciatic pain, symptoms, or even know they have it! 
As you can see, there is a trend here...
In Nearly Every Case Of Sciatica, Muscle Imbalances Are The Primary Cause Of The Pressure Being Placed On The Sciatic Nerve... 
If you are not sure which one of the four is causing your sciatica, I recommend you start with the basics. Most cases of sciatic pain are caused by muscle imbalances so if you begin to work on correcting any muscle imbalances you have, you should start to see improvement right away.... and likely eliminate your sciatic pain in a few weeks or less!
There are several self assessments you can perform to help identify which specific muscle imbalances you have and these are covered in our Lose the Back Pain System, along with step-by-step instructions on what to do to eliminate your imbalances and sciatic nerve pain...
Sciatica comes about either due to a traumatic event, muscle imbalances, or a combination of both...
The event scenario is most likely the catalyst for sudden onset of sciatic pain. So what happens… when there is undue stress on the Piriformis muscle that stress causes it to go into spasm and then you have pain due to the Piriformis muscle putting pressure on the sciatic nerve. 
In most cases, people go to physical therapy or minimize their physical activity to break the pain – spasm cycle and in most cases your symptoms subside. However…the event will also set you up for a lifetime of sciatic pain if the Piriformis muscle does not recover 100% in both strength and flexibility.
When you have an injury to a muscle, both strength and flexibility are compromised, and if your recovery ends before strength and flexibility return, you will never be 100% and will likely struggle with the problem forever. 
The other way sciatic pain creeps into your life is due to your lifestyle and habits, and that is what we like to call the process. The process can be described as a prolonged onset of symptoms based on your everyday activities... 
However, from a technical stand point the process really describes the development of the muscle imbalance in your hip. The Piriformis muscle is responsible for external rotation (moving your leg so your feet point outward). So over time that muscle gets tight from the positions you put yourself in and weakens from lack of use.    
Let me give you some examples of what I mean: 
1. If you sit on the edge of your chair with you legs separated and your feet pointing outward you are keeping your Piriformis muscle in a shortened position and that’s how it gets tight and with extended sitting in that position, it gets weak form lack of use. Hence the imbalance. 
2.  Another example is runners and bikers who actually work very hard tend to get sciatica because they fail to keep a strength vs. stretch balance in their workouts. Hence the imbalance creates a greater pull toward external rotation and the result is a tight Piriformis and an irritated sciatic nerve creating pain. 
These are just two examples of how muscle imbalances can affect the Piriformis muscle and cause sciatic pain. You may not be a runner or cyclist but I’ll bet you have muscle imbalances that are causing your sciatic pain! 
So how do you get rid of your sciatic pain?  
Will learning one new stretch be enough? It very well may be. However depending on the severity of your condition you may need to change your activities of daily living to include new stretches, new exercises that include the use of the hip rotators like roller-blading, basketball, tennis, etc, and even better, specific corrective exercise specific to your situation... like those covered in our Lose the Back Pain System. 
As always, learn as much as you can about your condition, so that you can ask the tough questions to your healthcare providers and get the best care possible. 

title:4 Tips For Smoking Cessation
author:Dana Goldberg
date_saved:2007-07-25 12:30:12

Tip 1: Rise above the cravings
Imagine the cigarettes as crutches. You’ve always had these crutches to lean on and soon, it becomes impossible to walk without them. The important thing to learn is that as soon as you walk on your feet again, they’ll quickly regain strength. It may be a little known fact, but about half of what a smoker inhales from his cigarette is pure air. The next time you’re hit with a craving, take some deep breaths and relax. You will soon be able to rise above the craving, feel refreshed, and move on.
Tip 2: All the reasons to quit
Why do you want to quit? Do you have children? Do you want to live to see your grandchildren? Are you sick of the smell? Whatever your reasons are, write them down. Keep a daily journal of how you feel and in the very first entry list in bold letters every reason you have for quitting. List things like health reasons, expense, inconvenience, bad breath, or other reasons and make the list as long as possible. Also be sure to list how you WILL feel when you’ve kicked the habit. 
Tip 3: The good, the bad and the ugly
After you complete your lists of reasons you want to quit and how you’ll feel after you’ve quit, make a list of the consequences of not quitting. Have other smokers in your family gotten cancer? Have they died? Do they have to speak through a hole in their neck? Will you be unable to pay off debt because you’re always buying cigarettes? Whatever you consequences, be sure to list all of them. As above, be sure to list the consequences (good consequences, of course) of quitting. Keep them to look forward to.
Tip 4: Break time!
Most smokers agree: a cigarette is a break. When quitting, give yourself breaks, but do something. Go for walk, eat a piece of fruit or drink some juice. This is critical because the body will be going through changes expelling all the accumulated poisons. The fruit will aid this process in many ways. 
Good luck!
title:5 Action Ideas To Get Big Fast
author:Gary Matthews
date_saved:2007-07-25 12:30:11

Are you sick and tired of picking up that latest body building magazine off the shelve, opening it to the latest program on the current bodybuilding star and discovering that he is using a six day split program that has you in the gym for four hours and day!!
What it won't tell you is that the guy is a professional and probably doesn't have to hold down a steady job, pay off a mortgage or raise a couple of kids. 
The thing is you don't have to train like an athlete to put on muscle, all you need to do is follow these action ideas below and you will start making big gains fast without spending all your time in the Gym.
Lets have a look:
1/ Back to Basics - To build muscle you must train short and with intensity, you only have a limited amount of energy per session. Tests reveal that blood sugar levels drop dramatically after 20 minutes, so exercise selection is crucial. 
Compound multi-joint movements have to be used as these offer more training stimulus, are more functional and heavier loads can be lifted. Examples of compound movements include squats, bench press, dips, and chin-ups.  Performing three to four exercises with high intensity during a session are what is needed. 
All the main structures of the body are worked hard during this time, remembering that as you get stronger in your upper body exercises i.e. Dips, Lat Pull downs, you will also add size to your upper arms as well as your shoulders. 
Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements. 
The thing is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger i.e. more muscle.
2/ Perform One Set Per Body Part - Having performed one set of an exercise to total failure then it should be near on impossible to generate the same force and intensity for another set. 
If you are able to generate the same force and intensity for this second set then the first set was not worked hard enough. 
If you give the first set 100% effort and work it to total failure (You cannot move the bar after the last rep) there is no more requirement for further stimulation. 
Therefore you need to do one set per exercise, remembering to complete the training session in 20 - 30 minutes so to have the most stimulus as possible and then move on to the next exercise. 
Current research shows that single set training is as beneficial as multiple set training, decreasing the chances of over training and saving energy for other lifts required during the workout. 
Because you are doing one set per exercise, you will have to work it hard and to total failure. 
3/ Cycle Your Strength Training - The development of muscle and strength is interrelated so the exercise session will have to be designed so that increases in strength are equal to increases in functional muscle. 
Cycling intensity through changes in repetitions and poundage's throughout your training program is an effective way to maintain progression and avoid training plateaus.
4/ Don't Train To Long - Training itself causes the breakdown of muscle tissue. When a person trains very intensely cortisol is released into the blood stream, which causes the breakdown of muscle tissue. 
The amount of cortisol released is highly dependant upon the length of training time. 
Therefore to minimize this effect training should be completed in the absolute minimum time required which is no longer than 20 to 30 minutes max.  
Your blood sugar levels are also dropping by this time, so do what you have to do in this time and get out of the gym, go home and grow. 
5/ Don't Cheat - Do not cheat on your reps! Every strength-training trainee runs into this problem sooner or later and it will grind your gains to a stand still. There are many ways to increase the intensity of your sets and the weights used in order to maximize results. 
Cheating to increase your weights actually takes strain off your muscles and places it on your joints, which is counterproductive. 
Now that you are armed with this information, you wont need to spend all of your time in the gym, by all means workout hard while you are in there but when you are finished go home and grow and enjoy life.
5 Crucial Steps to Buying Wholesale Nutritional Supplements

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This article offers tips for buying wholesale nutritional supplements....

health, wellness, healthy man, herbal, herbal remedy, herbal supplement, weight loss pill, smoking, hair, supplement

Article Body:
Whether you own a pharmacy, health store, grocery store, or even if you are a healthcare professional, getting quality nutritional supplements from a dependable wholesaler is not always easy. There are many companies that make big claims for their products while their consumers waste money on supplements that don't work. 

That's why it is crucial for you to choose your wholesale distributor carefully. Here are five steps to ensure that you stock your shelves (or online catalog) with quality nutritional supplements at affordable rates.

1. Compare Nutritional Supplements and Check for Quality

Before signing on with a wholesale company, compare their brand names and product quality with others. Ask for referrals. Speaking with other business owners who use their products will give you plenty of information. Ask how their customers liked the products.

To check for quality, ask what ingredients are used in certain popular products including herbal remedies, weight loss supplements, hair supplements, and wellness products. Are there any additives that could weaken the product's affect? Also, ask for detailed information about their laboratory where drugs are produced. What are the regulations for safety, sanitization, and working conditions?

2. Check Availability

Be sure the wholesale distributor offers the items you need and plenty of them. Nutritional supplements come in different forms, such as pills, sprays, lotions, gels, powders, capsules, and lubes. They are available for a variety of purposes: hair growth, weight loss, quitting smoking, improving health, building muscle, and so forth. Many herbal remedies are designed to help someone become a healthy man or woman without the negative side effects often experienced with prescription medicines. 

You should be able to buy all the types of nutritional supplements when you need them from your wholesale supplier so your customers won't be forced to go elsewhere.

4. Check Delivery Times

You can't sell a nutritional or herbal supplement that's "out of stock." It's important that your supplier provide a quick turnaround time and fast shipping services so your product will be in your store on time.

5. Check for Customization Possibilities

Be sure your wholesaler allows you to customize your nutritional supplements. Ask if you can order private label supplements and establish your own brand identity. Some companies will even develop new formulas for you!

Once you find a wholesaler that meets these requirements, you're on your way to success in the field of nutritional supplements. Remember, don't only compare prices - compare the quality of the products and services. You'll be able to give your customers the top-quality nutritional supplements they need at affordable rates.

5 Easy Ways to Lower Blood Pressure Using 1 Great Fruit

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Learn how tomatoes will strengthen your immune system and lower blood pressure.

blood pressure, high blood pressure, lower blood pressure

Article Body:
Copyright 2006 Frank Mangano

Have you had your lycopene today? If you ate a green salad with fresh chopped tomatoes, then you not only got a healthy dose of this powerful antioxidant, but you have also taken significant action toward lowering your blood pressure. A recent double-blind study conducted in Israel has confirmed what hearth-healthy Italians have enjoyed for centuries – tomatoes (and tomato sauce) lower blood pressure and the risk of heart disease.

The Israeli study was led up by Dr. Esther Paran, head of the hypertension division of Soroka Medical Center. It involved patients who were already being treated for hypertension, but were not responding well to the medications. Dr. Paran had patients take a supplement of tomato extract. The results were a significant drop in blood pressure after just four weeks.

Tomatoes are so effective at lowering blood pressure because they contain lycopene. This potent antioxidant is even the focus of some hybrid tomatoes grown by the Israeli company, Lycomato, in order to have higher concentrations of lycopene in each piece of fruit. Other antioxidants found in tomatoes make this one super-food in the prevention of heart disease. It can even help keep LDL cholesterol from oxidizing which makes it stick to the arteries and narrow the passage way causing blood pressure to increase.

Even during the peak growing season it can be difficult to consume four whole tomatoes each day, which is the recommended amount for having a positive impact on blood pressure. Here are some ways to get the benefits of tomatoes without having to eat them straight off the vine.

1. Make Chili. Using tomato puree, which is a concentrated form of tomatoes, as the base for your chili utilizes the antioxidants without the bulk of a whole tomato. Add some ultra-lean and high protein ground bison and kidney beans with minced garlic and onions, and cayenne pepper and you have a heart-healthy main course and a full day’s allowance of tomato.

2. Since using olive oil with the tomatoes enhances the curative quality, make your pasta sauce red with tomatoes, tomato paste and olive oil to sauté the garlic and onion. Tomato paste used in making sauce contains more than 10 times the nutrients of a single tomato.

3. Have a fresh salad as a side dish to either of these entrees and cut one whole tomato on top. You’ll get one-quarter of you tomato intake right there.

4. Drink tomato juice. It is better to make your own fresh juice so that you can control the sodium. Store bought juices can be high in sugar and sodium-based preservatives. If you have a juicer, you can make some incredible veggie juices to suit your own tastes by adding carrots, celery and some low-sodium seasonings.

5. Take a tomato supplement. If you just can’t stomach tomatoes, then a 200 mg supplement provides the equivalent of more than the recommended four tomatoes.

Adding tomatoes to your diet can reduce systolic blood pressure by 10 points and diastolic pressure by 4 points as was evident in the Israel study. Whatever way you slice it, tomatoes will keep strengthen your immune system and lower blood pressure.

5 Factors Affecting The Cost Of Laser Hair Removal

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Laser hair removal is gaining popularity as a method of permanent hair removal. Permanent hair removal saves the time, cost and hassle of waxing, shaving or using crème hair removal products. The cost of laser hair removal can be high, but depends on several factors. 
What is the Cost of Laser Hair Removal?
This is the most commonly asked question by people considering laser hair removal. The price depends on several factors. You should expect to have several sessions...

laser hair removal, cost,hair,beauty,

Article Body:
Laser hair removal is gaining popularity as a method of permanent hair removal. Permanent hair removal saves the time, cost and hassle of waxing, shaving or using crème hair removal products. The cost of laser hair removal can be high, but depends on several factors. 
What is the Cost of Laser Hair Removal?
This is the most commonly asked question by people considering laser hair removal. The price depends on several factors. You should expect to have several sessions with the laser. Even in smaller areas, each follicle needs to be hit during its growth phase. This will take a few sessions, as not all follicles are ever in the growth phase together. 

Although laser hair removal prices can be high, many people find the cost worth it to have the unwanted hair removed permanently. In many cases, the cost is in the range of other permanent hair removal techniques. Laser isn’t more expensive than the cost of electrolysis. Consider what you spend now for hair removal. Over time, you will save money on the cost of body waxing or depilatory products. 
5 Factors Affecting the Cost
1. The size of the area being treated. The laser can be used on any area of the body, excluding the eye area. Smaller areas, such as the pubic region, require less time than larger areas, such as the legs, chest or back.

2. The area of the country where you live helps determine the cost. Sessions range from $300 to $500 per session, depending on where you live. 

3. The number of sessions you will need. This will be discussed during your consultation. Four sessions is common, but it could be anywhere from three to six sessions. 

4. The color of your hair and skin is a major factor in the cost of laser treatments. Because the energy from the laser is absorbed by the pigment in the hair, it’s best if your hair is darker than your skin tone. Dark hair on light skin responds best to treatment. The procedure is least effective on blonde or red hair. Several sessions will be required and the results may not be consistent. 

5. The color of your skin is another factor that will affect the cost. Very dark skin isn’t a good candidate for laser hair removal. The energy from the laser is absorbed by the pigment in the skin. In extreme cases, this can result in burns or skin damage. For this reason, you should not have a suntan when you sit for laser hair removal. Avoid tanning for a month before the procedure to give your tan time to fade. 
Choosing a Facility on the Cost of Laser Hair Removal
You should never choose a facility based solely on cost. This is not a cosmetic procedure, but a medical one. You want a highly trained and experienced person handling the laser. You may find discount clinics offering this service. Be suspicious of this type of clinic. A clinic with a well respected and experienced staff generally doesn’t offer deep discounts. You don’t choose your other medical care based only on cost, so you shouldn’t do this will laser hair removal either.
Choose a clinic based on the qualifications of the medical director and the experience of the staff. Look for a doctor that is Board Certified in Dermatology and who has had training and experience with the laser. The better clinics have more than one board certified doctor on staff. The atmosphere of the office should be professional.
Ask about the experience of the person performing the procedure. Most states require a physician or a RN under the supervision of a physician. Ask about the number of procedures and any adverse reactions that have occurred. If possible, speak to a few former patients about their experience.

title:5 Facts About Adult Acne
author:John Mancini
date_saved:2007-07-25 12:30:11

When you mention acne most people instantly think of hormonal teenagers standing in front of the bathroom mirror refusing to go to school because of a pimple on the end of his or her nose. Acne isn't necessarily like that, though. It's true that Acne does appear to be a hormonal affliction but it isn't true that it's only teenagers who can get it. Adult men and women can suffer from adult acne at any age and it is not uncommon to see people of 40 suffering quite badly. Adult acne can be just as serious as teen acne causing depression and social anxiety in people of all ages and from all backgrounds.
1- Adult acne really is a lot more widespread than you might imagine. 25% of adult men and up to as many as 50% of adult women are expected to suffer from adult acne at some point during their adult lives. It really is a lot more common than you probably imagine and there is no reason to be ashamed by it.
2- The exact causes of adult acne, like teen acne, remain unknown. Certainly hormones have a big part to play in people of any age contracting acne but the exact relation nobody knows. Because of it's similarity, though, the treatments and prevention for adult acne are virtually identical to those of teen acne and are easy to use or follow.
3- Acne, in general, is one of the most common medical problems in the world and it is estimated that 30% of all visits to dermatologists will be due to acne. However, because the world looks at acne as a teen problem they fail to realize the mental anguish that adult sufferers can face. Adult acne can lead to serious depression and social anxiety as grown men and women become afraid to go out in public.
4- Scrubbing and scrubbing your pimples will not help. It is more likely to open up sores that can become easily infected. These will look a lot worse than any acne pimples and can leave some quite visible scarring. Cleansing is fine but you should avoid scratching or picking.
5- There are a large number of natural botanical remedies to help with adult acne that you may want to consider trying. Dandelion and Burdock are both proven to help as are Lavender, Dock Root, Turmeric and Strawberry Leaves. There are many more natural solutions that are very easy to find and even easier to incorporate into your daily lives. 
title:5 Fitness Myths That Are Responsible For Thousands of Fitness Failures
author:Jesse Cannone
date_saved:2007-07-25 12:30:10

Unfortunately, many people are misinformed and are also misled by the many promises of the weight loss industry. Everywhere you look, you see or hear of people promising “Dramatic Weight Loss” with products such as “The Fat Trapper”, or “Exercise in a Bottle”. 
Then you also have the hundreds of diets out there such as “The Zone”, “Sugar Busters” or “The Atkins Diet”. I’m sure you have heard of many of these yourself. You might have even tried some of them. Unfortunately, these products and diets are not the quick fix, or the miracles they are portrayed as. They are also usually very dangerous. 
Below are some common misconceptions among people with regard to exercise and nutrition. 
1. You need to exercise to burn fat. 
The truth is you don’t gain body fat because of a lack of exercise. You gain it because your blood sugar levels exceed what you are using. Basically, you are eating too many calories at one time. 
2. Your metabolism slows down once you hit 30. 
WRONG! Actually, hundreds of research studies have shown that the slow down in metabolism is due to a loss of muscle tissue. And the loss of muscle tissue is directly related to a lack of hard physical activity! 
3. Pasta and bread are fattening. 
Anything is fattening! Lettuce can be stored as fat! Any food or drink, which contains calories, can be stored as body fat if it causes your blood sugar levels to exceed what the body needs at that time. Bread and pasta are actually great sources of complex carbohydrate! The key is how much you eat and when you eat it. 
4. Eating after 7pm will make you fat. 
Absolutely false! It all depends on whether or not the body needs that amount of calories at that time. Keep in mind your body is constantly burning calories, 24 hours per day, just the amount varies. 
5. Strength training will make you bulk up. 
Another NO! It seems as if mostly women are concerned with this one. Muscle size is primarily affected by genetics and hormone production; therefore, most women don’t have the potential to build very large muscles. 
Muscle burns calories, so the more muscle you have, the more calories you burn which makes easier to burn fat and harder to gain it! 
By no means is this a complete list! There are so many I could write a whole book just about them. The key is in education, but not by reading fitness magazines! 
5 Great Tips For Your Cosmetic Dentistry Procedures

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We all want to have great cosmetic dentistry procedures and when leaving the dentist, tell him how happy we are with the great results. In order to achieve this you will have to do your homework in time.

cosmetic dentistry, cosmetic dentistry procedures, teeth whitening

Article Body:
We all want to have great cosmetic dentistry procedures and when leaving the dentist, tell him how happy we are with the great results. In order to achieve this you will have to do your homework in time.

I will outline here some of the best tips I know to help you start with this and make sure you will avoid any bad results.

Tip 1. You can always ask your dentist to show you some before and after photos so you can make an idea of how your dentist worked before on other patients. 
Some dentists also have this kind of cosmetic dentistry pictures for sale. You just have to ask.

Tip 2. Before starting your cosmetic dentistry procedure you will have to make sure that what you want and/or need is the same as what your dentist will do. 
In order to make sure of this you will need to have a great communication with your dentist. You don't want to have a bad experience and see at the end that 
you ended up with something you don't like. 

Tip 3. Another great thing that you can do, both for you and your dentist, is to bring with you photos that show your expected results. This way your dentist 
will know exactly what you have in mind, what you desire.

Tip 4. Never allow a dentist to start prepping your teeths without first having a functional wax-up done for you so you can see exactly how your teeth will 
look after your treatment. This functional wax-up is prepared in the laboratory in order to be approved by you.

Tip 5. Large ammounts of money are spent each and every year by companies that market their cosmetic dentistry products. You should not belive everything you 
see in commercials on TV. Always try to research each product or firm you want to use, on the internet. Search for reviews and anything you might find to make an exact idea of anything you might use.

I've outlined this great tips to help you with your cosmetic dentistry procedures. Always be aware of when you want to choose cosmetic dentistry.

title:5 Great Ways to Burn More Fat Today!
author:HSF Vitamins
date_saved:2007-07-25 12:30:11

"If you're trying to lose weight, give these 5 techniques a try. You'll melt off the pounds and feel great to boot."

Do not eat poor quality carbohydrates before bed. Poor quality carbohydrates are those that contain sugar or are highly processed. These would include most breakfast cereals, breads, snack foods, candies, and even fruits and juices. Eating these foods immediately prior to bedtime will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode.
Increase your muscle mass! The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up that metabolism.
Never let yourself get too hungry, or too stuffed. It really is all about moderation. Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop when your satisfied not when you are so stuffed you cannot even get down another bite.
Double up on your cardio training. From time to time it may be beneficial to the fat-burning process for you to split your cardio training into two short sessions rather than one longer one. Studies suggest that people who do 30 minutes of morning cardio and then 30 minutes of evening cardio lose more fat than those doing just one 60 minute session.
Eat more high fiber foods. Most of us do not get enough fiber in our daily diets, and that’s just a shame. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Leafy greens and salads are ideal sources of fiber. 

Check out the strongest FAT BURNERS available at
5 Healthy Benefits of Following a Mediterranean Diet Plan

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The Mediterranean diet has been around for centuries, but many people are just now realizing the tremendous benefits of the diet. Here are five excellent benefits of eating Mediterranean style...

mediterranean diet, healthy weight loss, fast weight loss, delicious diet recipes, healthy foods

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The Mediterranean diet has been around for centuries, but if you don't live in countries where this diet is prevalent such as Greece or Italy, you may not realize the many benefits of eating healthy foods "Mediterranean" style. According to studies, the Mediterranean diet encourages healthy weight loss and helps to reduce risks of many life-threatening diseases. Below are five of the top benefits of following this diet.

1. Fast Weight Loss

One of the key benefits of the Mediterranean diet is fast weight loss. This is not from the results of a diet pill or a crash starvation diet, but from healthy, portion-controlled eating. Weight loss rates will vary, but some have reported losing an average of 10 pounds per month. Delicious diet recipes are often provided when following the Mediterranean diet that help to speed up the weight loss process without depriving you of much needed vitamins and nutrients. Losing weight alone can offer many health benefits.

2. Good Heart Health

The delicious diet recipes provided while following a Mediterranean diet are all designed to promote good heart health. The Mediterranean diet consists of healthy doses of olive oil, fruits and vegetables, and oily fish. With some participants, a moderate amount of wine is consumed with meals. All these help to lower cholesterol and keep the blood flow to the heart at a normal level, thus, reducing the risk of heart disease tremendously.

3. Lower Cancer Risks

Having too many toxins in the body can cause some types of cancer, such as breast cancer. Eating the types of healthy foods promoted in the Mediterranean diet such as fruits and vegetables will lower the amount of toxins in the body because these foods are natural antioxidants.

4. Prevent Gallstones

Those who have fallen victim to gall stones realize how painful they can be. With around 639,000 people being hospitalized per year with gallstones, many studies are being conducted to help find a cause and cure. The Mediterranean diet is rich in nuts, vegetable oil, and fish. Though gallstones are not always diet-related, consuming these foods can help to reduce the risk of gall stones or eliminate them altogether for some according to recent studies.

5. Lower Blood Pressure

The healthy foods in a Mediterranean diet can also work to lower and regulate blood pressure. Blood cholesterol levels can return to normal when eating less fatty foods and salt, and more healthy vitamins and minerals. Cooking procedures on a Mediterranean diet usually involve roasting or grilling rather than frying, so more nutrients are retained in the food during preparation, and there is much less fat consumption.

These are only a few of the benefits. The Mediterranean diet also offers many other benefits such as reducing the risks of blood clotting, diabetes, Metabolic Syndrome, and other life-threatening diseases. Don't deprive yourself. Start eating delicious diet recipes on the Mediterranean diet for healthy weight loss today.

5 Hot Reasons to Buy a Home Device for Low Level Laser Therapy

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If you've always wanted to try low level laser therapy, now's the time. Here are 5 hot reasons to buy a low level laser home device. Boost your health with this amazing technology...

low level laser, laser therapy, cold laser, soft laser, therapeutic laser, quantum healing laser, scalar wave laser, 

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Low level laser therapy provides a refreshing alternative to many pain relief and healing methods as well as stress-relieving relaxation techniques. With a low level laser, or cold laser, patients can receive relief from many ailments using a cold, safe laser light that doesn't burn or harm the skin. 

Common names for the low level laser are cold laser, soft laser, quantum healing laser, and therapeutic laser. There are also various types of lasers based on certain technology and research, such as the Scalar wave laser.

Until recently, you would most likely have to visit a doctor's office to receive the speedy relief of this amazing technology. But now you can enjoy low level laser therapy in the comfort of your own home. Here are five hot reasons to buy a home device for low level laser therapy.

1. Save Money for Ongoing Health Needs

Ongoing low level laser therapy administered by a doctor can range from $50 to $100 per visit. Though some therapies must be given by a doctor for certain conditions, most soft laser therapies can be performed at home. If you have ongoing conditions that require multiple therapy sessions, an in-home device can save you many dollars in the long run. Also, you'll have your low level laser device for future use whenever you need it.

2. Reclaim Your Health without Dangerous Side Effects

With low level laser therapy, you can avoid many dangerous side effects while reclaiming your health. Many medications, treatments, and surgeries affect your body in negative ways as it heals. Side effects such as vomiting and nausea, soreness, headaches, and allergies can all be just as taunting as the condition itself. Cold lasers do not typically cause negative side effects such as these. Instead, they promote healthy healing in which the body's cells are actively involved in the healing process.

Some of the health conditions that can be improved or alleviated with cold laser therapy include arthritis, neck and back pain, carpal tunnel syndrome, sprains, ulcers, burns, acne, shingles, fibromyalgia, osteoarthritis, and many others. Injuries can heal faster, tissues are repaired, and the immune system can be improved as well.

3. Save Time while Improving Your Health

With a home low level laser device, you'll save time and energy by being able to do the therapy at home. You can choose the time for your therapy when it's convenient for you. You won't be at the mercy of a doctor's office schedule. You won't have to miss a day of work to keep a therapy appointment. You can easily administer your own quantum healing laser therapy when you want, and you don't have to be an expert to do it!

4. Relieve Stress and Find Balance in Your Life

Soft lasers are also very useful in relieving stress. During low level laser therapy, the soft laser naturally helps your body reach a balanced state with all cells, glands, and organs working harmoniously together. The therapy helps you to unwind and relieve tension and stress at the end of a hard day. It also rejuvenates your body so it can heal while you relax! You'll feel better and sleep better as your body is finally able to deal with daily stresses the natural way.

5. Potentially Avoid Certain Medications and/or Treatments by Using the Cold Laser Alternative

Another hot reason to get a home low level laser device is you may be able to avoid certain medications and treatments. When your body is able to heal itself through healthy cell regeneration, you may no longer need certain pain medications to cover up the pain. This can help you feel better overall and save money too! For example, if you normally take pain pills several times per day to help with arthritis, you can stop taking these once the pain is gone. Note: You should consult with your medical doctor before discontinuing any prescription medications.

Low level laser therapy can be a worthy addition to your home healthcare products. Check out an online retailer to find home laser devices such as the Scalar wave laser at affordable prices. Also, be sure to follow all cold laser instructions or training carefully to enjoy maximum health benefits for years to come!

title:5 Keys to Better Sleep
author:Patricia Wagner
date_saved:2007-07-25 12:30:10

Do you have trouble getting a good night's sleep? 
What you are about to read may make a huge difference to your future health! Being well rested is essential to our wellbeing and is a major key in living an energetic lifestyle. 
Here are some of the benefits of a good night's sleep:  
title:5 Keys to Naturally Better Vision
author:Ray Smith
date_saved:2007-07-25 12:30:11

Our vision is our primary means of relationship to the world around us. Of the five physical senses, vision is the most dominant and useful sense.
Yet, over half the people in this country (U.S.A) wear glasses or contacts. Needing corrective-lenses to see clearly is now considered normal, though there are ways to have better vision naturally without the use of any artificial means and complicated procedures like surgery. In this article, I will disclose 5 keys to naturally better vision that has been tried and tested by thousands of individuals over years.
Blink Regularly: 
Blinking is a natural preserver of your better vision. Blinking cleanses and lubricates the eyes. When there is no tension, your eyes blink 10-12 times every minute, or about once every 5 seconds. But people who do not see clearly tend to stare and unconsciously hold their eyes open, which causes strain as well as the feeling of dry and tired eyes. Consciously remind yourself to blink every 3-5 seconds. The more you blink the better it is for your eyes. Your eyelid is controlled by only one muscle. By having proper relaxation in that muscle, it can promote relaxation throughout the entire body.
Flutter Blinking: To practice Flutter Blinking, blink your eyes lightly and rapidly 10 to 20 times. Do not strain or squeeze your eyes shut and relax your face as you blink. Then close your eyes and relax. Repeat this 2 or 3 times. Flutter Blinking will help to keep your eyes moist, relaxed and free of strain.
Key # 2
Use your Peripheral Vision
Your eyes may be offering you more than you realize. At the same time that you are focusing on one object, images are also coming into your eyes from your peripheral awareness – from the left and the right, and from the front of and behind what you are directly looking at.
But unfortunately, people with poor vision have trained their minds to so intently focus on just one thing that they block out their peripheral awareness. This “putting on of blinders” breeds mental fatigue and a tense style of concentration.
Whatever you are looking at, always remind yourself to be aware of your peripheral vision. Consciously remember to be aware of everything at the same time that you are looking at one point.
Key# 3 
Keep your Eyes Moving and Change your Focus
Staring is the most commonly practiced bad habit in regards to poor vision. Keeping your eyes moving and changing your focus is the most direct and powerful way to break the staring habit.
Normally, the eye moves slightly 50-60 times every single second, constantly changing what it is looking at. This subtle movement is essential for clear vision; you can unlock tension in your visual system by remembering to change your focus frequently. This encourages your eyes to become more relaxed. Whatever you may be doing with your eyes, you should always remember to shift your focus and keep your eyes moving.
Avoid Daydreaming
The word daydreaming is used to mean any mental activity – whether or not it involves images, that captures a person’s focus while their eyes are open. There isn’t anything wrong with the creative use of the imagination, but when daydreaming becomes a habit it can have a negative effect on your vision.
Here’s why:
If you close your eyes and imagine looking at a distant scene, your eyes respond to that, and change their focus, as they would if they were actually looking at that distant scene.
So, if you’re driving down the road and you’re thinking about something else, your eyes are caught in a dilemma – what should they be seeing? On the one hand, they are trying to bring the road into focus and on the other hand, are trying to focus on what’s in your mind. This causes you to stare, creates visual tension and sends mixed messages to your brain.
Key # 5
Look with the “Eyes of a Child”
Engage in your world as a child would – with excitement, freshness, awe and wonder – as if you are seeing everything for the first time.
If you are remembering to blink, to move your eyes and shift focus, to use your peripheral vision and to avoid daydreaming, you can get stuck in the trap of just mechanically using your eyes. There’s a big difference between seeing and actively looking. There’s always something new and different to notice.
Apply these 5 tips consciously and regularly and you’ll find that not only will your eyes start to feel more relaxed but your seeing will become clearer. If you want a complete method to improve your inner and outer sight feel free to contact the Cambridge Institute for Better Vision at
title:5 Mistakes People Makes When Doing a Workout Program
author:Terje Brooks Ellingsen
date_saved:2007-07-25 12:30:11

When you start out with a workout program - whether the purpose is weight loss exercise  or  another - you have started a training process that hopefully is going to last for a while.  It is important that you are aware of some factors that can decrease your motivation for the exercising or even damage your health - while you are executing your training program.  Even a few minor mistakes in your workout can easily accumulate to bad habits over time, kicking you off track, and that is not the purpose with good exercise. Below I'll go through a few of these. 
1. Impatience
Impatience is probably most people's worst enemy when it comes to staying on track with your workout plan.  It is so easy to get distracted, especially if you feel the recent progress with your exercise has been slow.  You must be aware that physical training won't do miracles over night.  Only faitful and diligent exercising and workout, day after day, week after week, month after month will prove results.  
Looking back; maybe you're one who hasn't trained or exercised for years, maybe not at all.  How many years did it take to put you in the physical shape and fitness condition you were in before you started regular exercising?   Do not expect results in one week - take a look back and try to feel the difference after 3 to 6 months of exercising. If you are that patient, you'll definitely see results of your workout effort.    
2. Expectations too high
If you expect to become a Joe Jordan or a Naumi Chambell after a few weeks of exercises, you'll get disappointed.  The  purpose with your physical workout is to make yourself feel better and give you a better and richer life, not to compare yourself with others, whoever they are.  
The measurement stick should always be the fitness and shape you were in before you started the exercising, and every improvements you do, are with references to this.    If you do that, your expectations to the results of your exercise and workouts will be realistic, and you'll be amazed of how good you really can be.
3. Getting Exhausted
Especially in the start up phase of a training program, some people are exercising so hard that they simply get exhausted or burned out.  If you start your training program exceeding your present capabilities, and if you have not been exercising  since you were a kid - you probably won't be able to jogg or workout for the next 14 days.  
Your muschles will hurt so much and your legs will be so stiff after your mega exercise, that you have to lay down and wait til you are able to exercise again.  This is not very motivating.  Start out the exercising very carefully and lite - that is especially important if you have not done much training before. 
4. Doing exercises the wrong way
This can really be damaging, especially with anarobic exercises.  If you are training at a fitness center you should make sure you've got all the instructions you need from the trainer before you do any workout.  One little mistake in your exercise can damage your back for a long time, and even permanently.   
The best is to have a personal trainer that can follow you through thick and thin throughout the exercise program but for most people this alternative is too expensive.  So my advice is; if you are in even the slightest doubt of how to do an exercise, simply ask, ask and ask.  The training staff is there to help you with your exercising, that's their job.
5. Chosing an exercise program that is not exciting enough
I have always been fascinated about people I have seen running up and down roads and streets day after day or people that do all their exercise on trim cycles.  How boring must that be?  Well, we are all different and have different preferences when it comes to what activities we enjoy.  Some people love to run for hours - and that's fine, let them do it.  
I prefer more enjoyable sports like tennis, badminton, football, smashball, squash or training together with other people.  Dancing is also a great fat burner.  The point is:  Chose an exercise plan that include your favorite activities.  
If you like and enjoy what you're doing day in and day out, you'll be much more likely  to stay in the training program for a long time. And the longer you stay in it, the more you'll enjoy it.

title:5 Myths You Should Know Before Choosing Elder Care
author:Phyllis Staff, Ph.D.
date_saved:2007-07-25 12:30:10

Myths associated with selecting quality nursing home care suggest quick and easy ways to identify quality care. In fact, relying on these myths can lead to disastrous results. I have identified a few of the most common myths in hopes of helping you avoid some of the problems commonly found in many nursing homes.
1. The Smell Test
You've heard it repeatedly: "The best way to determine the quality of care a nursing home provides is to be alert to bad odors when you visit the home." 
It seldom, if ever, works. Why? Nursing home administrators have heard the very same advice. As a result, they are particularly sensitive to unpleasant odors in any area that might receive visitors. Almost all will do their best to remove offensive odors as quickly as possible, even when it means avoiding their primary responsibility to their residents. 
2. The Personal Recommendation
Recently, I heard a guest on a radio talk show state that the very best way to find great nursing home care is to get recommendations from a friend. Like other myths, there is a grain of truth here, but you must check whether your friend has had extensive interactions with the nursing home recommended. Often that is not the case. 
Last weekend I dealt with an emergency call from Jim, a friend who had placed his mother in a nursing home recommended by a friend. Although she was recuperating from a stroke, no nurse or aide checked on her condition for more than 14 hours. Jim discovered her in the morning with many cuts and bruises, her bedsheets soaked in blood. He was astonished that anyone would recommend such a poor care facility. 
"My friend said her grandmother was in this particular nursing home," he reported. "So, I thought it would be good care."
"How often does your friend visit her grandmother?" I asked him. 
"I didn't think to ask," he responded. 
"And did you check the latest survey for that nursing home?" 
"No," he answered. "I thought a personal recommendation was all I needed." 
Jim's mother is now back in an area hospital. No one knows yet how much damage this experience caused to her recovery.
3. You Get What You Pay For
Nowhere is this statement less applicable than in nursing home care. In fact, I'd replace it with another shibboleth -- "Buyer Beware." Our own research, encompassing more than 6000 nursing homes and more than 100 assisted living facilities shows no relationship between cost and quality of care. You may find quality care in an expensive facility, or you may not! Similarly, the fact that a facility is low-cost does not indicate whether you'll get poor, average, or quality care. You have to do your homework. Relying on price as the sole indicator of quality care can lead to disastrous results.
4. Adequate Staffing Equals Quality Care
A recent report by the Senate's Special Committee on Aging indicated that quality care for a single nursing home resident requires more than three hours each day of nursing and nursing aide time. However, statistical analysis of the latest federal database on nursing home deficiencies indicates no relationship between quality of care and staffing levels. This finding is consistent with a number of university studies. 
What should you look for, then, in nursing home staffing levels?
There is a level below which nursing homes are so understaffed that quality care can not be provided. I'd suggest that you not consider any home providing a level less than two hours per day per resident. For levels greater than this, I'd focus not on the number of hours available for care but on the motivation of staff available to provide care. Those who are motivated to care for the elderly will do so. Those who are motivated only by a paycheck will probably provide shoddy care regardless of their numbers. 
5. A Well-Known Chain Will Provide the Best Care
This is another myth that can lead to tragedy. Sometimes, well- known companies do provide top-quality care. In other instances, however, a quick review of newspapers and magazines will show you other companies with long records of legal troubles stemming from accusations of neglect and abuse. One such company has been sued simultaneously by several states' attorneys general. 
How will you know? The company is not likely to tell you, so you won't know unless you take the time to look into the company's historical performance. 
There you have it -- 5 myths exploded! 
What does work? There is no substitute for your own personal investigation. With a little research, with personal visits to nursing homes before you sign anything, you can avoid many of the difficulties that have come to those who relied on such myths.
5 Reasons You Can Get Pregnant While On Birth Control

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While most birth control and contraception methods are deemed highly effective in preventing unplanned pregnancies, there is still the possibility that one can get pregnant while on birth control. This article explores five reasons and ways that may cause unplanned pregnancies even while practicing contraception methods.

pregnant while on birth control 

Article Body:
Most women rely on popular contraception methods like birth control pills and condoms to prevent unplanned pregnancies. Although the Pill and most common forms of contraception used by men and women are highly reliable in preventing pregnancies, there is still the possibility of getting pregnant while on birth control albeit being very minimal. Below are five reasons that may cause pregnancies while on birth control: 

Improper use of chosen contraception method

Most contraception and birth control methods are almost a hundred percent pregnancy-proof. Human error plays a large part why unplanned pregnancies occur among people practicing birth control.  

One such example is the improper use of the Pill. The Pill must be taken at exactly the same time everyday. Forgetting or being late in taking a scheduled Pill intake and having unprotected sex can cause a pregnancy. Also, since the Pill is taken in cycles, a disruption in the cycle caused by missed birth control pills can be tricky to correct and cause an unplanned pregnancy without a backup or alternative form of birth control.  

Condoms are also prone to misuse. Not taking the air out of the condom before putting it on can cause it to burst due the friction created by the intercourse. Also, using a condom that does not fit well can cause it to burst or slide and spill the semen during intercourse.  

Diaphragms, cervical caps, and IUDs, on the other hand, need to be checked at least once a month for proper positioning. Misalignment or improper coverage can provide little pathways for the sperm to reach the egg and start the conception process.  

Inconsistent usage of contraception methods

Inconsistency in the use of contraception methods also contribute to the number of unplanned pregnancies that occur while on birth control. Missed birth control pills or having unprotected sex without condoms “just this one time,” is enough to cause a pregnancy. Since sperm can live inside the woman's reproductive system for days, having just one unprotected encounter is enough to cause a pregnancy even if the succeeding sexual intercourse made use of contraceptives.  

Other antibiotic medications

Taking antibiotic medications have been found to affect and interfere with the efficacy of birth control pills. Antibiotic medications can decrease the levels of steriod plasma concentrations in the pills which can drastically alter their effects. If pills are taken along with antibiotic medication, it is advised that women and their partners use backup birth control methods to augment the decreased efficacy of the pills. Backup contraceptives can come in the form of sperm gels, creams, and condoms.  

Broken condoms and other barrier methods

Breakage is the prime cause of failure for barrier methods of contraception. Broken condoms and other barrier methods provide a way for the sperm to escape and reach the egg. Condoms are usually broken due to the increased friction and pressure during intercourse. Using the right-sized condoms and proper latex-safe lubricants can help minimize condom ruptures. Other barrier methods can benefit from monthly checkups to assess and maintain the right fit.  

Believing there is a safe time for unprotected sex

There is never a safe time for unprotected sex. Studies have shown that while most women get pregnant during their mid-cycle or fertile days, some also get pregnant on days that normally considered as non-fertile. As such, it is advised that protection should always be used whenever one has sex to prevent unplanned pregnancies.

5 Sensitive Skin Care Tips

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Sensitive skin is often blamed for breakouts and itchy skin. This article discusses the qualities of sensitive skin and how these can be determined. This article also provides information and tips on the proper care of sensitive skin designed to reduce sensitivity and increase skin resilience.

sensitive skin care

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A lot of people claim that they have sensitive skin when they break out after using a certain product or were exposed to the sun. However, most of than not, the culprits behind the blotchy skin and zits are using inappropriate products for one's skin type and bad skin habits. If you are one of the many who break out or itch after sun exposure or using a product, it is a good idea to determine if sensitive skin is really the cause or something else.  

How to tell if you have sensitive skin?

Generally, sensitive skin is thin with visible broken capillaries under the skin's surface. Sensitive skin also has fine pores. When exposed to moderate changes in temperature, sensitive skin reddens easily, whether from cold or heat. Sensitive skin tends to rash easily when exposed to dirt or even moderate strength skin care products. If your skin manifests these signs, chances are high that you really have sensitive skin.  For a thorough skin assessment, a visit to a dermatologist is in order.  

Since caring for sensitive skin can be quite difficult, it is advisable to limit the use of skin care products. Generally, simple skin care regimens are more effective on sensitive skin since it prevents product overload. Sensitive skin care relies on strengthening the skin to reduce sensitivity and increase tolerance. 

How to care for sensitive skin? 

1. Hydrate your skin.

Sensitive skin is prone to dryness which can lead to increased sensitivity. Drinking eight or more glasses of water and applying a lightweight and hypoallergenic moisturizer a day can help restore your skin's moisture or lipid barrier that acts as defense mechanism against allergens. 

2. Eat skin-friendly food.

Fruits, vegetables, and other water-rich foods are essential in correcting skin imbalances. The vitamin, mineral, and water content of these foods hydrate your skin and restore its health. On the other hand, eating spicy food and drinking alcohol and caffeinated drinks can increase your skin's sensitivity. 

3. Limit sun exposure.

Sun exposure can cause sensitive skin to redden and burn easily. Before going out, apply sun protection on your face using sunscreen and on your body with sunblock lotion. You can extend the protection to your lips to prevent them from darkening. Applying an SPF-rich lip balm under your lipstick or gloss can help protect your lips. Umbrellas, sunglasses, and hats protect your body, eyes, and face from overexposure to the sun.  

4. Protect skin at all times.

Even when you are indoors, your skin still needs protection. If you are staying in an airconditioned room or one with forced heating, apply a lightweight moisturizer frequently. this will prevent your skin from drying out due to the extreme temperatures.  

5. Avoid products with artificial colorants and synthetic fragrances.

Colorants and fragrances are added to skin care products only for increasing marketing appeal. Your skin do not actually benefit from these additions. Often, they even cause allergic reactions and increase your skin's sensitivity.  

Aside from these tips, it is also a good idea to switch to skin care products that are specially formulated for sensitive skin. A thorough skin assessment and consultation with a dermatologist can reveal to you skin care techniques and products that can help strengthen your skin and minimize its sensitivity.

title:5 Simple Steps For Ridding Yourself Of Back Pain
author:Jesse Cannone
date_saved:2007-07-25 12:30:10

Millions of people suffer from back pain unnecessarily when there is actually a very simple solution, according to Jesse Cannone , certified personal trainer and back pain specialist.  "Unfortunately, many people are led to believe that back pain is normal and were all supposed to experience it... well, thankfully, that’s not the case. Eliminating back pain is not nearly as difficult as most people think or are led to believe... it can actually be easy!" says Cannone.  
Here’s the simple system that MUST be followed if you are looking for real, long-term, lasting relief: 
1. Identify the cause – nearly all of the treatments people receive for back pain only focus on the symptoms and the healthcare professionals zoom in on only the problem area. The real key in eliminating back pain is to find out exactly what’s causing the problem... and most of the time it’s not even the back! 
2. Address both the cause and the symptom – the best approach is a combination of treating the symptoms for pain relief while also addressing the underlying cause. 
3. Be aware – many people suffering from back pain are not in tune with their bodies and during their treatment they do not realize what is working and what is not. In order to achieve long-term relief you have to understand how your body works, what’s causing the problem, and what changes have to be made to correct it.
4. Consistent Focused Action - achieving success in anything requires consistency and focused action. Most people with back pain won't make the time to work on their problem each day... instead they take pain killers which mask the pain and allow them to cause more damage while they continue with their life.
5. Don't do what doesn't work - we already know that most traditional treatments for back pain don't work.... why waste your time, energy, and money? The real key to eliminating back pain is to identify the true cause of the pain and then address it with a combination of treatments to treat both the cause and symptoms. Over 80% of all back pain is caused by muscle imbalances... NOT a lack of pain killers or surgery! Fid out what's going on in your body and take action.
title:5 Simple Weight Loss Tips
author:Gary Gresham
date_saved:2007-07-25 12:30:11

Not long ago I was diagnosed with type 2 diabetes and my doctor told me to lose weight or my life would be shortened by many years. Being overweight most of my life I knew it was time to get serious. 
I know how hard weight loss is and I want to share a few things with you I found along the way that helped me lose 70lbs in eleven months. I believe these weight loss tips can help you too, no matter what diet you chose to follow. 
Tip #1 Eat Smaller Meals More Often
Eat breakfast, and then a couple of hours later have a snack. Eat lunch then a couple of hours later then have another snack. In another couple of hours you can eat dinner. Just make your choices are sensible. I buy the small peeled carrots in the bag that are ready to eat so I can eat healthy snacks. 
Most diet plans leave you feeling deprived, but all of that chewing makes you feel more satisfied. Eating every few hours also raises your metabolic rate which means your body will burn fat and stop storing fat. Once you get used to this small change, you'll discover this weight loss tip really works. 
Tip #2 Eat Lots Of Vegetables
Eat raw vegetables and salads because they are low in calories, low in carbohydrates and are loaded with vitamins. But if you cover your salad or vegetables with dressing, you may as well forget about losing weight. Always get your salad dressing on the side because dressing is high in fat. 
A good weight loss tip I discovered is dip your fork in the dressing before you fork the salad. This gives you a small taste but keeps the amount of salad dressing you eat to a minimum. 
Tip #3 Drink Plenty Of Water
I fought this tip at first because it was just too hard to believe. But I changed my mind when I saw the benefits. Drinking water not only makes you less hungry but you will notice a big difference in the way you feel. 
I drank a lot of diet sodas all of my life, but changing to water gave me a cleaner feeling and it actually helped me shed pounds once I switched. Any doctor will tell you to drink more water because it's good for your overall health. If you change your mind about drinking more water, it could be the one tip that makes a big difference in your weight loss. 
Tip #4 Walk
Oh no, the dreaded exercise word. That's what I used to think, but just walking 20 minutes everyday helps burn fat and gives you more energy. Go out of the door and take a walk whether it's before work, after work or even during your lunch. 
I started by walking around my subdivision before work and was amazed at the difference it made in my weight loss. 
Tip #5 Lose Weight Slowly
You should not lose any more than 1 to 2 lbs a week. If you lose weight too quickly your chances of gaining the weight right back dramatically increases. Losing weight too quickly can also cause health problems. 
Look at losing weight as a long marathon and pace yourself so you can cross the finish line. Only concentrate on the next pound not the whole amount of weight you want to lose. In the end, you'll not only complete the marathon but you will dramatically improve your health at the same time. 
I am not a doctor and I would recommend you consult your doctor before you start any diet or exercise plan. This weight loss tips article was written only to share my personal experience with you with the hope that you will benefit from it. 
Choose a healthy diet plan that you can live with the rest of your life because it is the only way you'll keep the weight off. These weight loss tips will work for you if you keep an open mind and believe they will work. 
Copyright © 2005

This article may be re-published "as is" (unedited) as long as the author's bio paragraph (resource box) and copyright information is included.  Any editing will be considered copyright infringement.  The URLs in the resource box should be set as hyperlinks if used on a web page.
5 Snoring Treatment Tips

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If you are at your wits end with being woken up every hour either to the sound of your own snoring, or being dug in the back and told to “Roll Over”; or if you are the long suffering sufferer of a snorer, then read over these five tips to snoring treatment.

snoring treament, snoring, stop snoring, snoring cure, snoring remedy

Article Body:
If like me you sound like a bear growling a cave when your asleep, then you will no that snoring has a big impact on life. Regardless of the health issues (which are significant), snoring can play havoc with your relationship.

If you are at you wits end with being woken up every hour either to the sound of your own snoring, or being dug in the back and told to “Roll Over”; or if you are the long suffering sufferer of a snorer, then read over these five tips to snoring treatment.


Take a look at your diet. Although this probably won’t be the complete snoring treatment answer, it is worth starting with what you’re eating and drinking. You could well have intolerance to certain foods which affects your breathing, especially when lying on you back. For example, too much (or an intolerance to) dairy produce is likely to cause you to become blocked up with mucus, when horizontal, this collects causing heavy breathing and snoring. Alcohol is another common offender.


Being overweight is another significant contributor. Excess weight in the neck and chest puts pressure on the breathing passage. 


Sleep on you side or front. Now this is easier said than done, because it’s hard to control your sleeping position when you are asleep! However, there is an old trick that may be worth considering. You could sow a walnut, table tennis ball or similar size object into the back of a shirt and wear that in bed. Each time you roll on your back it will dig into you, causing you to roll back again – providing you don’t take your shirt of in your sleep. 


Use nasal strips. I found these to be very helpful, at least to start with. Nasal strips (often used by athletes) open the air passage for you, thus removing or preventing blockages. If your desperate it’s worth a try, but the cost can add up over the days, months and years.


I’ve saved the best until last. Exercising the muscles in your throat, tongue and doing breathing exercises can completely cure your snoring. For more detailed information and more tips go to

title:5 Steps To Conquering Male Hair Loss...
author:Dave Klein
date_saved:2007-07-25 12:30:11

Would you like to know how to conquer your hair loss problem? 
Well, here are the 5 critical steps that have been followed by every single guy who has ever conquered their hair loss problem... 
LISTEN TO ME: If you want to conquer your hair loss, then what do you think you need to do? 
That's right, YOU MUST follow these same steps. There is no question about it... 
So, without further ado, here goes...
Critical Step #1: YOU MUST understand why YOUR hair loss is occuring. Otherwise, to put it politely – You have no hope! 
Critical Step #2: YOU MUST be equipped with the most powerful treatments and techniques on the planet. This is not any easy task – sifting through hundreds of scam treatments to find one or two "real deal" treatments is like finding a needle in a haystack... 
Critical Step #3: YOU MUST develop a treatment regime. A treatment regime is a combination approach towards hair loss. See, if you just take 1 approach, you'll be throwing all your eggs in one basket! You also need to choose treatments that you are personally comfortable with using. There are upsides and downsides to every treatment... 
Critical Step #4: YOU MUST develop a plan of action, and decide which treatments to include in your regime. Then you need to get hold of these treatments at reasonable prices. And boy, there is a gigantic range in prices for the same ingredients! 
Critical Step #5: YOU MUST commit to a plan and then find an effective way to track your results. It's the only way that you'll know whether your treatment regime is working... 
The bottom line? Conquering your hair loss problem will take a little effort, but believe me, its worth it...
title:5 Steps to Start Your Weight Loss Program
author:Nicholas Webb
date_saved:2007-07-25 12:30:11

Remember there’s more to you than meets the eye. You’ve got personality, brains, feelings… in short, all those things that make you, YOU. So why diet? After all, you’re more than just a body, and things that really matter can’t be measured on a scale.
That said, there are some very good sound reasons for dieting. After all, dieting is not just for weight loss or weight gain. No, the true meaning of ‘diet’ is in choosing foods and setting eating habits that will keep you healthy, strong, and feeling your best. It takes planning and dedication. It means setting goals and following through. But it doesn’t have to be a chore. No, with the right tools it can even be fun … especially when you start to see the results that you’re looking for! 
Before, choosing a diet, there are five extremely simple Steps, which if you really apply you will probably end up losing weight without even trying! Doesn’t that sound interesting. Really No kidding … try the following: 
Step 1) Always sit down when you eat, preferable at a table. Don’t eat while standing, walking, driving or talking on the phone.
Step 2) Don’t read or watch television while you eat.
Step 3) Eat only when your stomach is empty. At least 3 to 4 hours from your last meal.
Step 4) Don’t take a bite until you’ve already swallowed the previous bite. Obvious? Try observing people and you’ll see them stuffing their mouths, which are still full. They probably talk at the same time! So, bite, chew, swallow, bite, chew, swallow.
Step 5) Don’t eat when you’re not hungry. No, I’m being serious and I know that this sounds stupid. For example when at home wait 5 minutes before taking second helpings. If you wait, you’ll probably find that you’re no longer hungry, whereas if you don’t wait you could probably eat thirds! Remember … Wait five minutes before taking more.
A good diet doesn’t end when you finally reach your target goal. Maintaining good nutrition, regular exercise and a healthy lifestyle is a continuing process. Only this will give you the energy to face the challenges of your busy day, boost your self-image, and make you look and feel better.
And there’s no feeling like the satisfaction when you achieve your goals by sticking to a sensible, healthy, diet plan. 
Besides, where would we be without food? Changing your diet to prevent or reverse heart disease, reduce your blood pressure, or to get the better of your diabetes and, naturally to reach your desired weight, is not just a matter of cutting out butter and eggs and counting the amount of fat grams you eat each day. For instance, most Americans get close to 40% of their calories from fat! This is twice the recommended amount if you already suffer from heart disease. 
There are many misconceptions and confusion concerning fat these days, some seem to make sense, others are just plain dumb! Remember, concerning fat, several things are now known for sure. It is known that most of us eat too much fat and that obesity is a major health concern, increasing the risk for heart disease, diabetes, hypertension, back pain and cancer. It is also known that saturated fat, more than anything else, is responsible for increasing our cholesterol levels. 
I know it’s weird, but it’s been found, ironically, that when people focus exclusively on eliminating cholesterol from their daily diet they may unknowingly move on to a diet high in saturated fats! Some people decide to become vegetarian, leaving out meat and eggs, but the salad dressings, nuts and peanut butter, for instance, do more damage than a lean steak! Message: be careful what you eat, you may be surprised.
title:5 Steps to Staying Mentally Sharp and Preventing Alzheimer's Disease
author:Frank Mangano
date_saved:2007-07-25 12:30:12

If you want to stay sharp and in control of your life well into your golden years, there are proactive methods to achieving the mental alertness you need.  More and more research is pointing to the fact that physical activity and lifestyle choices have more to do with preventing Alzheimer s disease (AD) and other forms of dementia - once thought to be a normal part of aging - than pure genetics. So if you had a parent, grandparent or sibling with AD it doesn't mean you have to follow the same path. 
Statistics gathered from extensive research do point toward a higher risk of developing AD if you had a close relative with AD - as much as 50%, but that has less to do with genes and more to do with following their lifestyle patterns.  If for example, your parents were smokers who rarely exercised, you may have developed some of the same destructive habits.  
What can you do to break the cycle and prevent AD? Take action and take control today. Even if you are in your 60s or 70s you can reverse some of the damage done to your brain through poor diet, inactivity, or damaging lifestyle choices.  Scientists have discovered very recently that the brain has the ability to repair cells and neurotransmitters and improve cognitive function and memory.
It's Not Too Late to Make A Difference: Start the 5 Steps Today
1.  Eat Right.  It seems so simple, yet too many people just don't get enough of the mind preserving antioxidants found in fresh fruits and vegetables. A well-balanced diet, free of diary products and using low fat sources of protein will protect both heart and mind.
2. Supplement where necessary.  Many diets lack the nutrients proven to promote brain health.  These include sources of essential fatty acids found in fish and specific herbs and minerals that can enhance cognitive function.
3. Exercise.  Originally it was thought that exercise increases blood flow and oxygen to the brain cells. This is still true, but a report prepared for the National Institutes of Health states that exercise can also stimulate the production growth factors, which are molecules produced by the body to repair and maintain nerves.
4. Lower Your Cholesterol.  Many people with early dementia or AD symptoms may have actually experienced small strokes that damaged the brain's neurotransmitters. By keeping cholesterol levels in check, the arteries are free and clear of plaque that can cause stroke.
5.  Do your Mental Exercises.  Keeping up with current events, working puzzles each day, learning and memorizing new information all work to keeping a mind strong and alert.  It is normal for people to sometimes forget a name or date, but the more practice recalling such information the greater the brain's ability to do this throughout old age.  In the case of mental challenges, the more you do the more you can push back the clock on cognitive decline.
Five easy steps, when you think about it, can do much to make aging an event to celebrate instead of dread.  With age there comes experience and wisdom, and we should all do whatever is within our power to be able to pass that on to the next generation.
5 Steps to Successful Self-Hypnosis

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Discover how you can use your mind power successfully every time to create anything you desire.

self hypnosis, hypnosis, success, motivation, self-improvement

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In this step you need to consider what you want vs. what you don’t want and you need to be able to distinguish between the form and the essence.

Instead on focusing on what you don’t want, it’ important to focus on WHAT YOU WOULD LIKE to experience instead, because your subconscious mind says “YES” to whatever you focus upon. If you don’t want illness focus on perfect health, if you don’t want lack, focus on abundance, if you don’t want to experience stress, focus on experiencing peace, etc.

Sometimes people focus on the “form” (the physical thing instead on the “essence”
(the feeling they would like to experience). If you desire to create or attract a specific thing into your life, ask yourself what feeling do you believe this thing would give you. 
By focusing on the “essence” of what you want, you expand your options. 

You may find that there are many other ways to experience that desired feeling even now, and by experiencing that feeling now, you further open yourself to attract the thing you desire. 

Many times we chase certain things, only to discover that they didn’t give us the feeling we expected to get by having them. And even if the thing you originally had it mind does indeed bring you the desired feeling, this process may bring you further insight into many different ways to enrich your life, to open yourself to many different opportunities that will allow you to experience even more of that desired feeling.


Once you know what you want, imagine and FEEL that you already have it. Engage as many of your senses as you can and while in a trance state (in a state of hypnosis) vividly imagine yourself as if you are already enjoying the desired state, thing, circumstances. You may also re-live your life, in your mind, imagining that you have always had this resource, quality, thing you’d like to experience.

The whole point of the “depth” of hypnosis is to allow you to put your conscious mind and the awareness of the outer world aside, long enough that you are able to fully experience your desired experience as REAL for you NOW.

It is good to remember that your subconscious mind does not distinguish between what is outside of you - what you may interpret as “real” - and what you experience only in the realm of your mind. The subconscious mind concludes that something is REAL, if it FEELS REAL to YOU … NOW.


Successful self-hypnosis is very much alike planting seeds. You decide what you would like to grow, you plant the seeds by imagining and feeling that you already have the desired outcome. You don’t have to concern yourself with how is the plant going to grow – it is endowed with intelligence to fulfill its purpose. What you do need to do is pull out the weeds if you notice any.

When you plant seeds of your outcome in your subconscious mind, your doubts, fears, anxieties, conflicting beliefs etc. are weeds you have to uproot. If you believe that it is impossible for you to reach your goal, but you just want to try it, forget about it – it’s not going to work.

If the goal seems to overwhelming, cut it down into smaller, achievable goals – goals you believe are attainable for you now. It doesn’t matter what anyone else has accomplished. The only thing that matters is what you believe is possible for you.
Other people’s accomplishments may inspire you – but whether you’d be able to accomplish the same, or less, or more, depends only on what you believe to be possible for you, and on the action you're willing to take.

Sometimes people look for “proofs” and assurance outside of themselves, asking other people for their opinions as to whether something is possible or not, yet this only tells their subconscious minds that they are still filled with doubt – they don’t really believe that they can experience the results they desire, so they usually don’t. 

The best place to look for “proofs” when using your subconscious mind is in your own experiences – conducting your own experiments.

There is a way to get and create absolutely anything you may ever want to create through the power of your mind. However to overcome your own limitations you either have to have limitless faith, or even better, to do some research and gain understanding why YOU CAN be or have whatever it is you set your heart upon.

This also brings me to the POWER OF DECISION. If you have ever DECIDED to experience something and if you can recall how that feels, you may become aware that at such times your mind was fully focused on your GOAL and even though you might have been aware of possible obstacles on the road, they have not prevented you in reaching your outcome. When you truly DECIDE that you want something, you “cut yourself off” any other possibility and you COMMIT yourself to having the experience you desire.

You may be already familiar with a poem by Goethe:

Until one is committed
there is hesitancy,
the chance to draw back,
always ineffectiveness.

Concerning all acts of initiative
there is one elementary truth
the ignorance of which kills
countless ideas and endless plans:
That the moment one definitely commits oneself,
then providence moves, too.

All sorts of things occur to help one
that would never otherwise have occurred.
A whole stream of events issues from the decision
raising in one’s favor all manner of
unforeseen incidents and meetings and
material assistance which no man
could have dreamed would come his way.

Whatever you can do or
dream you can, begin it!
Boldness has genius, power
and magic in it.


This is probably the hardest step for most people – and it may take some practice to totally and completely trust in the wisdom and power of your mind, universe, God, your Higher Self (pick the term you prefer) to be able to bring into your experience what you asked for.

You may notice that sometimes when you think about something and then you completely forget about it, not even giving it a second thought whether it’s going to pass or not – the thing you thought about, just happens. That’s because you have spontaneously let go – by forgetting about it, your subconscious mind was able to take over and create that experience in your life.

Other times you may feel that you want or need something really badly, so badly as a matter of fact, that you can’t let it go – and as much as you want it – you are not allowing it to manifest for you.

When something is really important for you to have and you have no idea where what you need is going to come from, trusting may feel as if you were walking on a tight-rope. With practice, it does get much easier.

Practicing gratitude – expressing gratitude for what you need and/or desire as if you have already received it will help you to get your mind off the worry, and keep it focused on your goal.

I have written before about gratitude, but I’d like to repeat that gratitude will dramatically cut the time it takes to get what you desire, and it will dissolve a lot of obstacles toward getting the results you’d like to create using self-hypnosis.

You can thank your subconscious mind, your unconscious mind, God, universe – or whatever you like to refer to the power and intelligence within you and all around you that is able and knows how to bring into manifestation every one of your heart’s desires.


Sometimes what you ask for may come into your life in a slightly different form than what you envisioned. It is important to notice and acknowledge that what you asked for has in some form manifested for you.

Sometimes what you ask for may be even better than what you asked for (vividly imagined in self-hypnosis).

Sometimes what you ask for may be a far cry from what you wanted. It may be just a signal that what you asked for is on its way. Now is not the time to give up, but to keep on thanking that what you desire or even something better is on its way.

You may also want to re-examine your beliefs, doubts, worries, insecurities, feelings that you don’t quite deserve what you asked for, that it would be too good for you, or perhaps that after all, you don’t really want what you asked for.

Remember that your outer-world experiences only reflect what’s in your mind, so if you don’t like what you’re experiencing, all you need to do is change your mind about it. If you expect only the best in life, and keep on thanking your mind and the universe (God) for giving you the best, in joyful expectation of these experiences – your outer-world experiences will reflect this.

Acknowledge that everything that happens in your life is forever moving you toward the realization of your goals.

title:5 Steps You Can Take Today to Lower Blood Pressure Naturally
author:Frank Mangano
date_saved:2007-07-25 12:30:11

High blood pressure, or hypertension, is not something to be taken lightly. It is a serious disease the cause of which is unknown. One fact health care professionals do know is that left untreated, high blood pressure over time can lead to serious heart disease and other vascular troubles, even death.
Blood pressure medications come in a wide range of formulas and dosages; each aimed at reducing the pressure going through the blood vessels either as the heart pumps blood or relaxes. Some medications strengthen the blood vessels while others thin the blood in an effort to reduce the strain. Trial and error is usually a doctor’s only course of action when determining which combination of drugs and treatments will benefit a specific patient.
There is however some good news about hypertension! There are steps you can take today that will begin to lower your blood pressure almost immediately. Overtime, the result is a sustained healthy blood pressure reading that supports your blood vessels and heart for years to come.
Start with these 5 easy lifestyle changes. Always consult with your doctor before trying anything new with your health regime, and never go off of any medication without the advice of your doctor. Here is a list that any doctor can approve of:
1. Drink Water. Yes, water is a way to cleanse and refresh every part of the body, even your blood vessels. Drink 8-10 glasses each day to flush out excess salt and toxins that make their way into the blood stream. You can use water to replace some drinks containing caffeine that temporarily raise blood pressure.
2. Stop Smoking. If you are a long time smoker, you know how it affects your breathing. What you may not realize is its impact on your blood pressure. If you can’t quit completely, then cut down. Even a 50% reduction in the number of cigarettes smoked each week can help.
3. Exercise. A cardiovascular workout strengthens the heart. This is important because high blood pressure over time puts added strain on the heart. Just 20 minutes, 3 times per week of a sustained increase in heart rate will aid in lowering blood pressure.
4. Eat Right. If you are eating better and exercising, a nice by-product will be weight loss. By reducing your weight by 10%, you can significantly lower blood pressure. A diet that includes the freshest fruits and vegetables will support healthy blood pressure. Reduce or eliminate salt intake, and especially beware of “hidden” sodium found abundantly in pre-packaged convenience foods.
5. Relax. Many people have a temporary raise in blood pressure when they are under stress. If you have high blood pressure because of you are over weight or have a family history of hypertension, then stress raises it that much more. Try taking a walk, meditating or listening to relaxing music to take the edge off a stressful day. Make time for decompressing each and every day.
title:5 Super Effective Tips To Kill Depression
author:Michael Lee
date_saved:2007-07-25 12:30:10

Being lonely is a normal part of our everyday lives.  We  get sad when we fail in our exams, when we're rejected by  the person we love, or when someone very close to us passes away.  Depression, however, could be more fatal than just plain loneliness.  It could render life-long consequences that could ruin your self-esteem, health,  and well-being. 
Here are some superb tips to conquer the melancholy mood and get the most bliss out of your daily activities. 
1) Get Enough Light and Sunshine. 
Lack of exposure to sunlight is responsible for the  secretion of the hormone melatonin, which could trigger a dispirited mood and a lethargic condition. 
Melatonin is only produced in the dark.  It lowers the body temperature and makes you feel sluggish.  If you are always cooped up in your room (with the curtains closed), it would be difficult to restrain yourself  from staying in bed.  
This is the reason why many people are suffering from depression much more often in winter than in the other seasons.  It's because the nights are longer. 
If you can't afford to get some sunshine, you can  always lighten up your room with brighter lights. Have lunch outside the office.  Take frequent walks instead of driving your car over short distances. 
2) Get Busy.  Get Inspired. 
You'll be more likely to overcome any feeling of depression if you are too busy to notice it.  Live  a life full of inspired activities. 
Do the things you love.  If you're a little short  on cash, you could engage in simple stuffs like  taking a leisurely stroll in the park, playing sports, reading books, or engaging in any activity  that you have passion for and would love to pursue. 
Set a goal - a meaningful purpose in life.  No  matter how difficult or discouraging life can be, remain firm and have an unshakable belief that you are capable of doing anything you desire.  With  this kind of positive attitude, you will attain a cheerful disposition to beat the blues.     
3) Take a Break. 
I mean it.   
Listen to soothing music.  Soak in a nice warm  bath.  Ask one of your close friends to massage  you.  Take a break from your stressful workload  and spend the day just goofing around.  In other  words, have fun. 
4) Eat Right and Stay Fit. 
Avoid foods with lots of sugar, caffeine, or  alcohol.  Sugar and caffeine may give you a brief moment of energy; but they would later  bring about anxiety , tension, and internal  problems.  Alcohol is a depressant.  Many people would drink alcohol to "forget their problems." They're just aggravating their conditions in the process.   
Exercising regularly is a vital depression buster because it allows your body to produce more  endorphins than usual.  Endorphins are sometimes  called "the happy chemicals" because of their stress-reducing and happiness-inducing properties.   
5) Get a Social Life. 
No man is an island.  Your circle of friends are  there to give you moral support.  Spending time and engaging in worthwhile activities with them   could give you a very satisfying feeling.  Nothing  feels better than having group support. 
Never underestimate the power of touch.  Doesn't  it feel so good when someone pats you on the back and gives you words of encouragement during your most challenging times?  Hug or embrace someone today.  You'll never know when you have saved   another life. 
Get intimate.  Establish close ties with your  family and friends.  The love and care expressed by others could tremendously boost your immune  system and fend off illnesses.  Best of all, you'll  live a more secured and happy life.
title:5 Sure-Fire Tips For Treating Your Arthritis
author:Susan Easton
date_saved:2007-07-25 12:30:12

The numbers can rattle you down to your bones if you let them. Millions upon millions of American adults suffer from arthritis, and that's not including folks around the globe in other countries. In fact, arthritis tops the list as one of the most common chronic conditions in the United States and most other Western nations.
The numbers are much worse when you consider that arthritis pain and other arthritis symptoms are so hard to live with many times. Arthritis symptoms can include debilitating pain in your joints and in your bones. It can lead to the inability to move certain limbs, or extreme stiffness in others. 
Arthritis pain could steal you ability to feed yourself with utensils, to be able to pick up your grandchildren, or to even get out bed in the morning. Other arthritis symptoms can include swelling, burning sensations in your joints, aches and pains in indiscriminate parts of your body, and redness.
Arthritis is actually a family of a whole host of different disorders. And to find the arthritis pain relief and treatment for you, you must know your particular type of arthritis. The two main kinds of arthritis are rheumatoid arthritis and osteoarthritis (OA). There is also gout, and some even consider fibromyalgia a form of arthritis.
Each type has its own arthritis treatment. For osteoarthritis, also known as degenerative joint disease, for instance, to get arthritis pain relief some experts recommend alternative herbal remedies, or even your standard supplement treatments such as vitamin C, vitamin D, and calcium.
The top sure-fire arthritis treatment tips involve a little of such remedies, as well as some physical things you can do to better protect your joints.
1. Be kind to your joints. OA starts as excessive wear and tear in your joints. So one of the best ways to reduce the risk of this is by avoiding repetitive motions, which can include swinging a tennis racket, golf club, picking up packages at work, and other things you do the same way over and over.
2. Lose weight. Another way to be the kindest to your joints is to drop the load they have to bear. In other words, lose weight. Talk to your doctor about what a healthy weight is for you if you're overweight.
3. Eat right. Some experts believe that calcium-filled dairy foods, and vitamin packed fruits and vegetables, can go a long way as an arthritis treatment and prevention method.
4. Know your drugs. NSAIDs work well against some forms of arthritis pain, but they also come with risks. Remember Vioxx? Acetaminophen, the drug in Tylenol, works well, too, but it can also lead to kidney and liver problems in excessive doses. So don't take these drugs without your doctor's advice.
5. Know your herbal remedies. Glucosamine and chondroitin have finally been proven as effective remedies for arthritis pain. But talk with your doctor before you take them.
There is no guarantee that any of these arthritis treatments can help you not become part of that frightening arthritis statistic, but the beauty is, no matter how much they work for your arthritis pain, they will definitely benefit your overall health. So it's a win-win situation no matter how you look at it.

title:5 Sure-Fire Tips To Save You $1000's On Your Home Gym
author:Dean Iggo
date_saved:2007-07-25 12:30:11

It always amazes me when people say "Home Gyms are expensive!  I just don't have $1000's of dollars lying about" These people obviously haven't looked very hard because nowadays home gym equipment doesn't have to cost 2, 3 or even $4000 dollars.  
Below are 5 great alternatives that won't cost you the earth but can do just a good a job as many of the commercial fitness equipment found in local gyms.   
1.  Dumbbells
For resistance weight training you can't go past dumbbells for their practicality and versatility.  You can perform any number of exercises with dumbbells that even the more expensive weight machines can't do.  These days you can get adjustable dumbbells which allow you to use add or remove weight from a single dumbbell with a simple pin, just like with traditional pin loaded weight machines.
This feature means you don't have to buy different weight dumbbells for different exercises and you save on floor space which can be used for cardio equipment like ellipticals or treadmills.  
You can easily get a good quality quick change dumbbell set for less than $500.  At that price you'd be silly to spend money on larger, muscle specific equipment even if you did have extra cash floating around.   
2.  Remanufactured
A lot of people these days are buying remanufactured exercise equipment, and for good reason.  Remanufacturing involves taking a used machine and completely restoring it with new parts to make it look, feel and function like a new machine. Often the only part of the equipment that is not brand new is the frame.       
By buying remanufactured or refurbished fitness equipment you can realistically save 50% off the normal, new retail price.  
3.  Used
Buying used or second-hand equipment can be a cost effective way of setting up your home gym.  The only problem is you don't know how the previous owner treated the machine and if it has any problems.  The last thing you want is for the machine to breakdown 6 weeks after buying it and finding out that it's not covered by warranty.  
Sometimes the actual machine may seem like a bargain but future unforeseen expenses may make you regret your purchase.  If at all possible get to test drive the machine and ask about the warranty.
4.  Buy direct from the factory
Some online stores offer factory direct fitness equipment.  By doing this you cut out the middle man and save big time.  Remember just because it is cheap doesn't mean its poor quality.  With so much competition online these days online suppliers are cutting costs to get market share.  That means more money in your pocket!!
5.  Added bonuses from reputable online suppliers
Some online suppliers will include free shipping with their products.  This can greatly reduce the cost of piece of equipment if you add delivery to it.
Also make sure you check out the machines warranty.  You can save yourself a lot of heart ache down the road if you make sure you're covered by a decent warranty which included motor, parts and labor.
Look for at least 6 months for parts and labor and 1 year for the motor for remanufactured equipment and 1-2 years parts, labor and motor for new equipment. 
Now that you are armed with this information go and have a look around yourself you'll be surprised at what you find!
title:5 Things You May Not Know About Bariatric Surgery
author:John Mancini
date_saved:2007-07-25 12:30:11

Bariatric is based on the Greek word that means weight. Bariatric surgery is a major operation that seal most of the stomach reducing the amount of food a person can eat and also rearranges the intestines in such a way that reduces calories that the body can absorb. Bariatric surgery is in no way a quick or easy solution and really is a very serious piece of gastrointestinal surgery. Bariatric surgery is actually a collective term that incorporates the different types of weight loss operation that are available but each comes with their own risk and there own benefits. Bariatric surgery will mean some serious life changes following the operation and you should seriously consider whether there is a more viable alternative before you consider going under the knife.
1- One of the first things you should know, and probably already know, is that Bariatric surgery is by no means a cheap alternative to a life of dieting. At around $25,000 it is expensive. Insurers are beginning to recognize that obesity is a serious health issue and some time in the future they may offer to cover part of these costs.
2- Bariatric surgery will mean major lifestyle changes and many of them will be forced on you. For a start you physically won't be able to eat as much. Your stomach has been shrunk meaning that there simply isn't the room to place large amounts of food.
3- Patients tend to lose between 100 and 200 pounds in weight and this sudden change can have it's own effects on your body. You may suffer from quite severe back pains and other complications with joints and muscles. You will need to take it easy at first, don't assume that because you weigh 100 pounds less you can suddenly run the marathon.
4- You must be considered morbidly obese before you will be considered for Bariatric surgery. This means you are overweight by at least 100 pounds or you are unlikely to be considered for the operation.
5- If you are seriously obese then you may need to be taken into hospital prior to the operation to ensure that there are fewer risks with the surgery. You will likely have to spend some considerable time in hospital after the operation and will need to attend regular checkups with your physician and your specialist. 
title:5 Tips For a Smooth Transition to Contact Lenses
author:Debbie Pettitt
date_saved:2007-07-25 12:30:11

So, you've made the decision to wear contact lenses!  The excitement is building and you can hardly wait to see the "new you."  But just a few minutes of educating yourself on  the "basics" can make that transition from glasses to contact lenses successful the first time out.  Just follow these few suggestions:
1. Have your eyes examined and fitted by a reputable eye care specialist.  Your doctor not only can make sure your prescription is right for you, but he/she will take into consideration the overall health of your eyes, as well as your daily activities and budget when recommending the type of contact lens that will best suit your needs.
Today, contact lenses come in many different types, styles and colors.  But not all will be suitable for you or your lifestyle.  Your eye care specialist will help you make that decision.
2. Don't wear your contacts longer than recommended.
When you first begin wearing contacts, your doctor will suggest limited wear-time, increasing at intervals until you wear them all day with comfort.
Wearing contacts too long in the beginning can be harmful to your eyes and even irritate them to the point that you can't wear them at all, thus defeating the purpose.
After the initial phase, then follow the recommended wear-time for the type of contact lens you have.  Some lenses are "extended wear" and can be worn for extended periods of time.  Some are daily disposables. Be sure you wear them only the recommended length of time.
But, above all, never wear your contact lenses longer than they are comfortable.  
Your eyes will let you know when they've had enough!
3. Always make sure your hands are clean and lint-free before inserting or removing your contact lenses.  Dirt, lotions, soap and chemicals (or even lint from a towel) can be transferred to your contact lenses through touch.  Contaminated lenses can cause eye irritation or even blurred vision or worse.  
If your contacts sting your eyes, remove them immediately and clean them thoroughly with the recommended cleaning and disinfecting solution
4. Keep your eyes lubricated!  Some people are more prone to dry eyes, but contact lens wearers in general need to keep moisture in their eyes.  There are many saline and rewetting solutions on the market.  Ask your doctor to recommend a solution for your contact lenses. 
If you are prone to dry eyes, the new Silicone Extended Wear Disposables help reduce dry eye irritation.  In fact, they can be worn for up to 30 days continuously, assuming they are comfortable.  
If your contact lenses dry out and stick to your eye, put a few drops of rewetting or saline solution in your eye and close your eyes for a moment before trying to remove the contact lens.  
Never use saliva or water to rewet your contact lenses.
Use only eye drops that are recommended specifically for contact lenses. 
5. Clean and disinfect your contacts daily (even extended-wear contacts).  As soon as you insert your lenses in your eyes, promptly clean the contact lens case with a sterile solution or boiling water.  Make sure it's dry before closing the lid.  When you're ready to remove your lenses, remove them one lens at a time and clean them with the recommended solution. 
There are many solutions on the market, some requiring you to rub the lens in a few drops of the solution.  Read and follow the directions carefully.  Place your lens in the case and fill with the appropriate soaking and disinfecting solution.  
Once a week, clean your contacts with enzymatic cleaner.  This helps remove protein build-up.   
Following these 5 simple tips will help make your contact-wearing experience an enjoyable one!  But if you have any problems, consult your eye care specialists immediately. 

title:5 Tips For Getting The Most Out Of Your Lomi Lomi Treatment
author:Tania Hodder
date_saved:2007-07-25 12:30:11

Anyone who's had a hawaiian lomi lomi massage from a skilled and caring practitioner knows very well the deep levels of relaxation and rejuvenation that can be achieved.
However, as powerful as lomi lomi massage is, there are specific things that we can do before and after the lomi lomi treatment to ensure that we get the absolute most out of the experience.
Here are my top 10 tips for getting the most out of your lomi lomi treatment.
1) Make your lomi lomi treatment your number 1 priority.
On the day of your lomi lomi booking, make sure that you organize yourself so that the most important thing in your day is your lomi lomi treatment. This means making sure that you clear your schedule so that you are free 1 hour either side of your lomi lomi treatment.
This will give you enough time to slow down and relax before your treatment, it will ensure you arrive on time without stress, and at the end of your lomi lomi, it will give you time to more slowly integrate back into your world, without having to rush back in.
2) Make sure you are clean and comfortable before your lomi lomi.
When we get onto a massage table, it's only natural that we can become a little self-conscious about our bodies.
In order to be able to relax, it's a good idea to shower before having a treatment. This will not only make sure that you are clean, smell nice and feel comfortable on the table, but will also begin the process of warming up your muscles and relaxing your system.
It is also a good idea for men to have a shave a couple of hours before-hand, so that the face massage is enjoyable (i.e. not rough) and for women, you may feel more comfortable if you have performed your hair removal routine a day or two before your lomi lomi treatment.
3) Make sure you are well hydrated before your lomi lomi.
As lomi lomi can be a fairly intensive treatment in terms of detoxifying the body, you will need to make sure that you are
well hydrated before your treatment. 
Now this doesn't mean that you need to flood your body with water, but rather it means keeping a water bottle with you all day, and taking regular mouthfuls to keep your water levels topped up.
However, you shouldn't drink anything at least 3o minutes prior to your lomi lomi treatment, otherwise you may find yourself
needing to go to the bathroom in the middle of your lomi lomi.
In regards to food, it's good idea to avoid eating heavy food, such as meats, pastas and dairy at least an hour befor your lomi lomi treatment, this will help your system relax and ensure that your body's energies are free for healing and not spent in digesting food.
4) Create an intention for your lomi lomi treatment.
As lomi lomi works on treating the whole person, and we each create our own reality with our thoughts, creating an intention for how you would like the lomi lomi to help you is a powerful way to actually 'make it happen'. In fact, it turns the lomi lomi into a powerful 'prayer' for calling what you want into your life, whatever that may be.
"Ask, believe and you will receive!"
5) During your lomi lomi, breathe into your tension.
A skilled and intuitive lomi lomi practitioner will naturally be drawn to your areas of tension and although they will never 'force' their way into these areas, you may feel your body/muscles wanting to 'resist', which can result in some pain/discomfort.
The way to alleviate this is simply to breathe. When your lomi lomi practitioner finds an area that is particularly tense/painful, you should take a deep breath, and visually your breath going into that area.
Then, as you exhale you will feel the tension/pain dissolve as that area relaxes.
The key is to work with your practitioner and let them 'into' your body as they peel back the layers of tension, like removing the layers of an onion.
The philosophy of lomi lomi is where there is 'relaxation' there can be no illness!
After your lomi lomi, it's really nice to have a cleansing warm shower to wash away any lingering 'energy'.
It's also a good idea to go and sit somewhere peaceful, preferably in nature and allow yourself some time to 'come back to earth' and integrate the lomi lomi experience. This is especially so before getting behind the wheel and driving anywhere.
It's also a 'must' to drink plenty of water afterwards as the effects of the lomi lomi in detoxifying/healing your body will continue to work well after the treatment.
So there you have it. I hope these tips help you get the most out of your lomi lomi treatments as they have for myself and my clients.
5 Tips For Keeping Active In The Winter

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With winter coming there will be lots of cold days that simply make people want to stay inside and keep warm. However, all those days spent indoors is generally accompanied by the winter blues. Fortunately, there are a lot of things one can do to liven things up and keep themselves active in the winter even if it is a bit chilly outside. The following five tips will help you have an active winter and finally beat the winter blues.

Tip #1 Yoga or Pilates
Taking a yoga or p...

health, fitness, winter activities, activity

Article Body:
With winter coming there will be lots of cold days that simply make people want to stay inside and keep warm. However, all those days spent indoors is generally accompanied by the winter blues. Fortunately, there are a lot of things one can do to liven things up and keep themselves active in the winter even if it is a bit chilly outside. The following five tips will help you have an active winter and finally beat the winter blues.

Tip #1 Yoga or Pilates
Taking a yoga or pilates class at your local gym will help you get out and about, meet new people, and even tone up your muscles! This is great way to stay active and in shape over the winter so when summer bathing suit season arrives you will be prepared.

Tip #2 Take a Bike Ride
A bike ride is fun any time of the year and can be especially enjoyable during the winter because the cool air is refreshing. Just remember to bundle up before heading out on your winter bike ride so you do not get too cold or risk overexposure to the cold weather.

Tip #3 Go for a Walk
Going for a walk is always a great way to get yourself in motion. It doesn’t matter if it is a slow leisurely walk or a brisk one you will get benefits from walking and being active. Also, walking during the winter will help you burn some of those calories you might be eating more of. 

Tip #4 Weekly Meeting with Friends
Scheduling a weekly meeting with friends whether at a coffee shop or alternating friends’ homes is really a great way to stay active in winter and have a lot of fun as well. You will find yourself looking forward to each meeting with your friends.

Tip #5 Plant a Winter Garden
If you like to be active in the garden in the spring and summer then there is no reason why you should stop just because the temperature drops. A great idea to keeping active in winter is to plant a winter garden. There are plenty of things to plant no matter what your region, just do a little research on a winter garden for your region and you can have a really active winter.

5 Tips For More Swimming Pool Fun

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Swimming is a wonderful exercise that can benefit anyone. You can swim in your own pool, your local public swimming pool, or even in the sea. But whatever way you do it, get wet often; it’s good for you and lots of fun too!

pool supplies, above ground pools, pool covers, fiberglass pools, swimming pool covers,  swimming pools, swimming pool supplies, pool heaters, inground pools, swimming pool pumps

Article Body:
Swimming is a wonderful exercise that can benefit anyone. If you’re not fortunate enough to have your own pool, you can use your local public swimming pool, or even swim in the sea if you’re reasonably close to the coast. Whatever way you do it, try to get wet often; it’s good for you and lots of fun too!

1. Keep moderation in mind when you go in the pool. Begin with short period of 10 to 20 minutes. You can increase this when you gain in stamina. And don’t try all the hardest strokes at first. Build up to it gently.

2. Use a quality filter for your pool. Trying to save here will only result in constant maintenance costs. It will also mean swimming in a pool that is always dirty.

3. Repair any tear in your swimming pool liner as soon as possible. If the tear is three inches or less it should repair easily. If it is larger you may have to replace the entire liner.

4. Don’t allow children (or adults) to run near the pool. Running and diving into a pool is asking for trouble. Accidents can easily happen on slippery surfaces, so play safe always.

5. If you find that all your pool toys, chemicals and cleaners are becoming unmanageable, find someplace to store them. A shed or pool house near the pool is ideal. However, be careful not to store chemicals that may react with each other close together. Also make sure the room is well ventilated.

Hand mitts, paddles, swim fins, and kickboards are all ways to make your swimming more fun and challenging to provide better exercise. These days you can even swim to music by using a specially designed radio that fits into a waterproof bag. So don’t just lounge around the pool all day. Use it as it is intended to be used – swim and enjoy life!

5 Tips On Proper Fibromyalgia Diets

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In order to treat or completely eliminate fibromyalgia, many doctors advocate adjusting your diet for levels of energy and immune system enhancement. Though you likely suffer from a number of fibromyalgia symptoms, if proper diet eliminates or eases even one o f those symptoms then isn’t it worth your time to give it a try? To help you adjust your diet and feel better, here are 5 tips on proper fibromyalgia diets.

The first of the 5 tips on proper fibromyalgia diets is to ...


Article Body:
In order to treat or completely eliminate fibromyalgia, many doctors advocate adjusting your diet for levels of energy and immune system enhancement. Though you likely suffer from a number of fibromyalgia symptoms, if proper diet eliminates or eases even one o f those symptoms then isn’t it worth your time to give it a try? To help you adjust your diet and feel better, here are 5 tips on proper fibromyalgia diets.

The first of the 5 tips on proper fibromyalgia diets is to increase the variety of foods you eat and vary the amounts and combinations. What this does is help your body to get a wider range of the vitamins and minerals you need along with fatty acids that will improve overall health. To that end, you should also try to incorporate more organic foods into your diet. The chemicals used in other vegetables can reduce their nutritional value and thus cause you to lose the vitamins and minerals that are so important to your fibromyalgia diet.

Second of the 5 tips on proper fibromyalgia diets is to change your eating patterns. Instead of eating the standard three meals a day, consider eating less more often. Try to eat a small meal as often as every three hours. This keeps your metabolism high and your energy levels with it, and you will feel more energy.

Third in the 5 tips on proper fibromyalgia diets is to be aware of what you should avoid. Stay away from fast food and junk food. In addition to that, keep caffeine, sugar, and any unnecessary drugs (like alcohol) out of your system. Many of these foods and additives will cause you to have sharp rises and falls in energy and metabolic levels. What you want when you have fibromyalgia, or even just for overall health, is to have a constant feeling of well being that comes from balanced diet.

Keep your diet balanced. Of the top 5 tips on proper fibromyalgia diets, keeping your diet balanced is probably the most important. If you try to control the balance of complex carbohydrates, essential fatty acids, lean animal protein, vegetable protein, and healthy plant fats, then you will feel better and your body will get stronger. Additionally, by doing that you are simply making the other tips easier to follow.

Finally, you want to make sure you are paying attention to food intolerances and allergic reactions. Remember that if your diet is making you feel worse, it is only going to make the fibromyalgia worse right along with it. The idea of the diet is to feel better overall, so it is important to make sure you know how certain foods make your body react.

These 5 tips on proper fibromyalgia diets will hopefully help you to deal with your condition. By understanding each of these tips, you can go a long way in feeling better just through what you eat. So sit down and come up with your fibromyalgia diet so that you can feel better and live a more normal life.

5 Tips to "Dance The Weight Away"

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I bet you didn’t know you could get in shape while dancing to Salsa music did you? I have 5 tips to share with you that will get you results in no time.


Article Body:
Copyright 2006 Vicky Shell - The Latin Queen of Music

If you love Latin rhythms and want to lose weight keep reading. No longer do you have to spend your money going to the gym. By following my simple weight losing tips while listening to Merengue Latin grooves, you’ll be able to shed pounds effortlessly. Many people like to listen to music when they work out but a small percentage of people around the world know about my little Latin-dance work out strategy.

You can dance at your own pace because it doesn’t matter if you are an expert or a professional salsa dancer, you just need to follow the rhythms, listen the drums, and listen to amazing Latin beats.

Tip number #1: Make a commitment to pop in a Merengue or Salsa CD or download some Merengue or Salsa music online that will  make you start dancing while breaking a sweat.

Tip number #2: Take 2-3 Merengue or Salsa dancing classes. You cav take a basic Latin dance class or intermediate to advance level class based on your experience.

This will eventually improve your Latin dancing skills and dedication and will make you look like a professional. These moves also help strengthen your abdominal muscles which can help  keep fat flab off your tummy.

Tip number #3: Make a commitment to dance at least 60 minutes a day before work, after work or on your lunch break. Don’t forget; if you are a female, shake your hips. If you are a male; shake your chest. The first 30 minutes should not be interrupted, stay active and in constant motion for the full 30 minutes because this is when you start burning fat and calories.

Tip number #4: If you don’t want to take the time and money for classes, begin with the simple 1,2,3,4,5,6,7 steps starting with a right step in front and left step back and fourth while counting 1,2,3,4,5,6,7. This will help you dance the weight away.

Tip number #5: Keep your stomach and back straight for better stability, as it is very important to maintain your center of gravity when changing direction. Good balance will allow you to be in the correct position to hit the next dance step.

Dancing to Latin tropical rhythms like Salsa and Meringue this summer will get you in shape in no time. By increasing your power with the following Latin grooves exercise, you can improve your overall fitness goals in less than a month.

title:5 Tips To Avoid A 10Lb Christmas Weight Gain
author:Janice Elizabeth Small
date_saved:2007-07-25 12:30:11

The average person puts on between five and ten pounds between November and January and it's pretty easy to put on more if you let yourself feast on all the delights of the season. But who wants to be miserable and diet through Christmas? Follow these tips to have fun without piling on the pounds.
1. Have the right attitude
If you go into Christmas with the idea that you'll just eat everything you possibly can and worry about it in January then you will bitterly regret it when Christmas is over. Decide to enjoy the festive season without going plain silly over all the goodies on offer. Choose the things you particularly like and say no to anything which you're really not bothered about.
2. Eat how much you need
At every meal aim for a comfortable feeling of satisfaction rather than getting to the stage where you need to loosen your waistband. Decide to enjoy your meal AND feel great afterwards. This tip alone will save you hundreds of calories every meal. If you want to try all the courses, have small portions of everything you really want.
3. Keep up your exercise
Don't give up your usual exercise routine over the holidays because it will be hard to get back into it later. If you really can't get to the gym, do a few exercises at home or go out walking. It will not just use up some calories, it will keep you in touch with your desire to stay slim and healthy. Also keep as active as possible as you go about your day - don't sit about watching the TV specials, nibbling nuts and chocolate. 
4. Put it away
If you have lots of extra treats at home "for guests", get them out when people come and put them away when they go home. Out of sight, out of mind will help a little but if those treats do start calling out to you from the cupboard, put a few on a plate and put the rest away so that you are not constantly nibbling from the packet.
5. Peace and goodwill
Try and keep calm over Christmas. As stress levels rise, so does our tendency to eat for comfort. Just remember that you don't have to make Christmas perfect for everyone else while running yourself into the ground. Do the best you can with the time available and then just decide to enjoy it however much you've done. If others have expectations of how Christmas should be then get them involved in making it so! Have some (non-food)  treats up your sleeve to enjoy when it all gets a bit too much. It doesn't cost a lot to tuck away a sachet of perfumed bubble bath, a glossy magazine or a novel you've been dying to read. If all else fails call an old friend for a chat rather than eating the fridge empty. 
Copyright 2005, Janice Elizabeth Small
title:5 Tips To Combat Bad Breath
author:John Mancini
date_saved:2007-07-25 12:30:11

Bad breath is a common problem that many people suffer. Though it is usually attributed to poor dental hygiene there are other problems that may cause it. Even brushing your teeth two or three times a day will not necessarily alleviate the odor that ruminates from your mouth. The food we eat and the habits we partake in can play a very big part in bad breath. For instance onion, garlic, tobacco and alcohol all have a negative effect on the smell of our breath. As food is digested certain substances from the food stuff are released into our bloodstream which in turn travels to the lungs. This means that by eating onions or garlic we are breathing them in and out all day.
1- Don't just brush your teeth. Use dental floss to get rid of the bacteria that collects between your teeth and use a tongue scraper to get right to the back of the tongue. A special tongue scraper is better than the back of a special toothbrush because of the ease of use. A toothbrush is cumbersome in comparison to these items and unless you give your teeth and mouth the whole works you are unlikely to get rid of bad breath.
2- Consider changing your diet. If you regularly eat garlic or onions then your breath is likely to smell regardless of whether you brush and floss regularly or not. Eating sweet foods will produce cavities and other problems where bacteria can hide and rot giving bad breath.
3- If you have a health problem that is the cause of your bad breath then you should consult your doctor and not your dentist. Obviously, your dentist will be able to tell you if your bad breath is caused by your mouth or by another problem and is your likely first port of call.
4- Drinking water is another good way of combating bad breath. A dry mouth is a veritable banquet for bacteria as they can become firmly lodged inside your mouth and wreak absolute havoc.
5- Chewing gum only really serves to mask the smell of bad breath and not fix it, despite adverts to the contrary. The sugar in gum causes cavities and these cavities are like little shelters for bacteria. If you eat gum with sugar replacements you may find that your body reacts badly to them and you end up with digestion problems that can also cause bad breath. 
title:5 Tips To Coping With Bipolar Disorder
author:John Mancini
date_saved:2007-07-25 12:30:11

Bipolar disorder is the medical name for manic-depressive illness and doesn't just effect sufferers but can have a serious effect on family members and friends. Early diagnosis can be a big factor in the effective combating or this serious mental illness and without diagnosis it can become much more serious possibly leading to suicide. Bipolar disorder effects over 2 million American adults every year so it is by no means a rare disorder and doctors and psychiatrists alike are on hand to help you or your family member or friend through it. If you think someone you know is suffering from bipolar disorder the best thing you can do for them is to take them to see their doctor.
1- Long term preventative treatment is likely to be required because bipolar disorder is a recurrent illness. Stopping the medication or psychological treatment received can cause a regression to the mood swings associated with the disease.
2- If you or someone you know has a bipolar disease then it is recommended that you see a psychiatrist and not your general physician although your GP can refer you to a specialist in the field that will be in the best position to offer you the help, support and information you need to beat it.
3- There are medications known as mood stabilizers available and a person who suffers from bipolar disorder is likely to be prescribed these by their psychiatrist. They will normally have to take these for the rest of their lives because bipolar disease is recurrent. Sometimes other drugs are combined with mood stabilizers but this will probably only be over a short period of time.
4- Therapy should be combined with medication and can be attended in one on one sessions or at group therapy classes. by talking to somebody who understands the patient's problems the support can often lead to a very desirable outcome. Consult your psychiatrist about where to go to attend these group talks.
5- Always be prepared for the worst. Don't forget that bipolar disease will mean constant ups and downs and many patients try to commit suicide because they see it as their only way out. Be prepared and always be ready to call 911 if you think this is going to be the case. Don't be afraid that you will be wasting their time if your family member or friend is just having a down day because if you don't ring the consequences could be a lot worse. 
title:5 Tips To Easy At Home Workouts
author:Jim O'Connor
date_saved:2007-07-25 12:30:12

You have purchased all the home workout equipment necessary
to accomplish your desired workout goals. But wait, you 
now actually have to use them on a regular basis. Buying 
home workout equipment is the easy part. Using it is the 
number one challenge, and also where a majority of home workout
enthusiasts miss the boat. 

To make it easier for you to succeed with your home workouts, 
I have listed my top 5 tips to easy at home workouts that 
produce results. 

1. Goal Setting - Home workouts don't need to be difficult as 
long as you plan ahead.  Make sure you specifically write 
down what you want to accomplish. Make the goals not 
only specific, but realistic. Then ask yourself what strategies
or tactics are you going to use to accomplish your home 
workout goals. Having a clear cut, specific plan makes for easy
at home workouts. 

2. Scheduling - Next you need to determine when you will actually
use your home exercise equipment. Since your home exercise 
program should be a priority, simply schedule the workout times
on your calendar, and stick to them. 

3. Tracking - It is best for home workout motivation and great 
results to track your progress. If you are not aware of what 
you have done in your previous workouts, how are you going
to know what to improve on in your next workout? 

4. Right Workout Equipment - Prior to even starting your 
home exercise program, make sure you have purchased the 
optimal piece of home gym equipment for your goals and
medical history. Try before you buy! Please refer to the 
resource box below for a special gift to help you with this

5. Think Long Term Priority - If you want easy home workout 
results, then it is important to make it a priority in your life. 
Thinking life long instead of quick fix will deliver excellent
exercise results for a lifetime. 

Following these 5 home workout tips will make easy at home 
workouts that deliver the results your are looking for. 

title:5 Tips To Losing Weight While Keeping Your Sanity
author:Craig Rowe
date_saved:2007-07-25 12:30:11

Losing weight is the goal of many individuals worldwide however there is no simple way to drop the pounds like taking a pill or simply wishing them away. Unfortunately, losing weight takes determination and commitment to a healthy diet and exercise plan and even then it takes longer than we would like to drop those extra pounds. So, what can you do to lose weight and keep your sanity? The following five tips should help you out.
Tip #1 Lower Your Expectations
If you begin an exercise or diet plan, or both, and have heard you will lose incredible amounts of weight in no time at all and then it doesn’t happen then you feel let down and won’t have the same dedication to carry on and your diet fails miserably. However, if you are more realistic to begin with and realize that most people lose 1-2 pounds per week on a healthy exercise and diet plan then you will be better informed and can expect these types of results ahead of time rather than being disappointed. 
Tip #2 Don’t Tell Everyone You are Dieting
When people first start diets they tell everyone they are dieting and their great weight loss plans. However, this can frequently work against you because people will talk and judge your weight loss progress and make you feel uncomfortable, especially if you eat something others don’t believe is part of your diet plan. This will give you a complex, so simply start your diet, inform close family and friends for support, and keep your dieting to yourself and you won’t go crazy.
Tip #3 Don’t Eliminate a Food Group
Many times when you eliminate a complete food group from your diet you feel as if you are really sacrificing too much and you will simply lose your sanity and your diet will fail. On the other hand, if you eat a well balanced diet and allow yourself little treats along the way you will lose weight and keep your sanity as well.
Tip #4 Household Support
When you start a diet you need to make sure the entire household will support you in your efforts. If you are not eating sugar yet your spouse continues to come home with cookies, ice cream, and doughnuts then you will have a hard time sticking to the diet and you won’t feel much support, either, which will drive you crazy. So, make sure your entire family is ready to support you and if they choose to eat unhealthy to do it away from the home.
Tip #5 Work Out
Losing weight takes a lot of time, which can really test your sanity. However, if you include a work out routine with your diet then you will see a much quicker weight loss, have more energy, sleep better, and simply feel better about yourself. This will help you keep your sanity and stay true to your weight loss plan. 
When you follow these five tips you will be able to keep your sanity while staying on your diet and exercise plan better than if you give it a try all on your own.
5 Tips To Make Your Personal Training Business More Profitable

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Pat Rigsby offers five strategies to help personal trainers grow their business and their profits.

personal training business, personal trainer

Article Body:
Copyright 2006  The Fitness Consulting Group

Here are five simple strategies that any personal trainer can adapt to their business and almost instantly increase their profits:

1.  Raise Your Prices.  This is the most simple, yet overlooked strategy for increasing your income.  If you perform 30 sessions per week and raise your prices by just five dollars per session, you’ve increased your yearly income by $7800.  Not a bad improvement considering that you didn’t have to do anything else differently.  Most of your clients won’t even bat an eye at this increase and the one’s that have a problem with a small price increase will almost always be your “headache clients.”  Simply move on and you’ll soon replace them (if there are any) with a new client happy to pay your fee.

2.  Have a “back-end.”   The lifetime value of a client is the total amount of money that a client spends with you during the duration of the time you do business together.  Most trainers limit this number to the amount that each client spends on personal training sessions.  Since your clients undoubtedly view you as their fitness resource so don’t make them look elsewhere when they need to purchase supplements, foam rollers, nutritional coaching or anything else that would be complimentary to your personal training services.  You’re helping your clients achieve better results, ensuring that they make the right choices when making fitness-related purchases and increasing your profits as well.

3.  Practice “takeaway selling.”   Most personal trainers’ approach to sales is to tell the prospective client how much they (the trainers) can do for the prospect and then close by almost begging the prospect to become a client.  Unfortunately, this approach de-values the trainers’ services and gives the prospect all the power.  Simply turn the table on the prospect.  Tell the prospect that you are only accepting a very limited number of clients and then proceed to tell the prospect what will be expected of them should they be “fortunate” enough to be accepted as a client.  Explain that they will have to be a “walking billboard” for your business and they will be expected to refer people who fit the mold of the client that you want to work with.  You’ll be amazed by how many prospects literally beg you to take them on as clients.

4.  The power of leverage.  This is probably my favorite strategy.  You can leverage other trainers by hiring them to train clients for you or “farming out” some of the clients you acquire and charging a “finder’s fee.”  You can leverage your time by providing only semi-private training instead of the traditional one-on-one that forces you to trade your time for one clients money.  You can leverage your knowledge by creating an information product that you can sell to your client or online.  You can leverage your clients by having the “back end” I previously mentioned.  Remember, you don’t always have to trade your time for one client’s money.

5.  Institute an automated payment system.  It works in health clubs, why not in personal training?  Simply set your clients up on 4 or 6 month automated payment plans that are directly drafted from their checking account or credit card.  This lets prospects know that you are only interested in taking on clients that are committed (that “takeaway selling” approach again) to getting results and it prevents you from being a bill collector.  You’ll also get great piece of mind knowing what your receivables base is for the next few months.

These are just five of many strategies that you can use to make your personal training business more profitable.  Go back through them and think of ways that you can implement at least a couple of these strategies into your business.  Remember, if you continue to do what you’ve always done, you’ll continue to get what you’ve always gotten.

title:5 Tips to Reduce Depression
author:Wayne Perkins
date_saved:2007-07-25 12:30:10

While war and poor economic conditions begin to affect people all over the world, more and more people suffer with depression. The more we focus on news events and the business climate, the more we are depressed. Whatever the reason you feel is the cause of your depression, the following five simple tips guarantee you reduce it significantly.
1. Do not read newspapers. 
Newspapers publish negative stories most of the time. Even in peaceful periods, newspapers will find the worst in humanity and place negative stories on display in order to promote sales and subscribers. Stories focused on War, rebellion, death, destruction, doom and despair abound in the newspapers. 
Stop reading the newspaper and reduce the negative input to your brain.
2. Turn off your television.
Watching and listening about the horrible economy and the losses associated with War will add to depression. In fact, you guarantee the feeling of helplessness. Helplessness allows depression to nurture. If you really need to watch or listen to these kinds of news stories, promise yourself you will bury yourself in the documentaries that are sure to follow in the next 5 or 10 years. A way you can eliminate most of the negative input to your brain is by setting it aside for a date somewhere in the future. I guarantee in the future, you will not find it very interesting.
When visitors come to your home, make sure you turn off your television and keep it off. News television broadcasters are fighting for your guests' attention as they promote despair, war, death, and destruction with many headline news interruptions. Those little banners that run across the bottom of the screen grab your attention and they take hold of your consciousness. Television will diminish your positive spirit.
3. Say good things about others
My mother always says, "if you can't say anything nice about others, don't say anything at all." However, when you find yourself in a conversation and a relative says, "Remember Uncle Phil?" " He was an alcoholic"; respond with " Yes, Uncle Phil was an alcoholic and he was the most charitable person, I have ever met."
Connect your relative's negative statement about Phil with a positive one. Set yourself up to find the positive in anyone's statement and you will keep negative thoughts and depression from overtaking your life.
4. Get physical exercise
Adults forget about exercise when suffering from depression. Make sure you are exercising daily and sending more oxygen to your brain cells. The result of exercise will improve your health as well as your attitude.
5. Breathe deep and relax.
Breathe deeply and relax. For 3 minutes each hour take a short mental vacation.
Practice the following breathing exercise to relax your body and mind. You can engage in this exercise while you are standing in the checkout line at the supermarket or when listening to others talking on a telephone. You can complete the exercise at home or at work.
Take three deep breathes and relax. As you inhale, concentrate on calm and peaceful thoughts. You may think about relaxing by a mountain, by the ocean or comfortably in your favorite room at home. 
As you exhale, concentrate on pushing any tension out of your lungs. Focus on positive images in your life. Focus on laughter, love, excitement, and hope.
Keep breathing in and out in this pattern until you feel better. If you practice the exercise often, you will notice wonderful changes in your outlook and in other aspects of your life.
Let yourself feel great now! 
Enjoy your family, your friends, and your life.
--Wayne F. Perkins
Copyright 2003 Wayne Perkins
title:5 Tips to Reduce Holiday Depression
author:Wayne Perkins
date_saved:2007-07-25 12:30:10

As the holidays approach each year, more and more people suffer from Holiday Depression.
Some experts blame it on factors relating to nutrition. Nutritional experts believe that depression is caused by the excessive sugar and fatty foods coursing through our bodies.
Other experts believe that depression is caused by the lack of natural sunlight that promotes a condition called SAD.  (Seasonal Affective Disorder) SAD reduces the amounts of endorphins distributed in our brains. Experts in psychology maintain that many people look back over the year and see themselves as failures. Another year is behind you and your personal goals have not been achieved. 
Whatever the reason you feel is the cause of your depression, the following 5 simple tips are guaranteed to help you reduce Holiday Depression.
1. Do not read newspapers. 
Newspapers publish negative stories near the end of the year. Stories focused on death, destruction, doom and despair abound around the Holidays.  During the week between Christmas and the New Year, stories highlighting the worst tragedies of the year appear daily until January. 
Stop reading the newspaper during the holidays and reduce the negative input to your brain.
2. Turn off your television.
End of the year stories about hardship and violence overtake your senses during the Holidays.
When visitors come to your home, make sure you turn off your television and keep it off.
News television broadcasters are fighting for your holiday guests' attention as they promote despair, war, death and destruction with many headline news interruptions.
Television will diminish your festive holiday spirit.
3. Say good things about others
My Mother always says, "if you can't say anything nice about others, don't say anything at all." 
However, when you find yourself in a conversation and a relative says, "Remember Uncle Phil?" " He was an alcoholic"
Respond with " yes, Uncle Phil was an alcoholic and he was the most charitable person, I have ever met."
Connect your friend's negative statement about Phil with a positive one.
4. Get physical exercise
People forget about exercise around the holidays. In most parts of the world, the weather is cold and the sky is dark. Make sure you are exercising daily and sending more oxygen to your brain cells.
The result of exercise will improve your health as well as your attitude.
5. Breathe deep and relax.
Practice the following breathing exercise to relax your body and mind.
Breathe deeply and relax. For 3 minutes each hour take a short mental vacation.
You can engage in this exercise while you are standing in the checkout line at the supermarket or purchasing holiday gifts. You can complete the exercise at home or at work.
Take three deep breathes and relax. As you inhale, concentrate on calm and peaceful thoughts.
As you exhale, concentrate on pushing any tension out of your lungs.
Focus on positive images of the Holidays. Focus on laughter, love, excitement and hope.
Reduce your Holiday Depression. 
Enjoy your holidays!
--Wayne Perkins
title:5 Tools That Lead to a Happier & Healthier Life
author:Lynn VanDyke
date_saved:2007-07-25 12:30:11

If you have experienced a massage session, you already know the wonders a great massage can have on your mind and body.  You know about the complete feeling of health and relaxation that overcomes your entire being.  You know about the calmness that permeates throughout the therapy room.  And you know about the subtle healing music that gently eases your tension away.
With the holidays fast approaching, many of us will begin to think of our New Year’s resolutions.  Without a doubt, ‘lose weight’ and ‘become a healthier and happier person’ will top the list.  Unfortunately many of us will never take that first step towards our goals. We simply do not have the general health and fitness know-how.  We know what we want- drop 5 pounds, learn to laugh more, etc- but we do not know the best and safest way to reach those goals.
What if we had 5 simple ideas that would lead us on the path to a healthier life?  Would we utilize those tools?  We are smart enough to realize there is no magic pill or secret weapon against illnesses, but are we practical enough to realize what will solve many of our health problems?
Below are 5 tools you can use to take your first step towards a healthier and happier holiday season.  While they may not reveal a whopping secret, they do provide the complete foundation of health.
Tool 1- Strength Training
Every pound of muscle burns 35-50 calories per day. Adding lean muscle mass is the best way to jump start your metabolism, fight osteoporosis and sustain fat reduction.
Tool 2- Cardio
Cardio strengthens our heart and lungs.  Anything that gets your heart pumping will do: walking, jogging, running, dancing, swimming, biking, or house cleaning.  Cardio should be done at varying intensity and time levels.
Tool 3- Nutrition
Nutrition is often the hardest part becoming a healthier person. We simply forgot how to eat well in our culture. We need to eat protein, carbs, and fat to sustain our way of life. Cut one of the three out and imbalances will occur.
Tool 4- Rest
Rest is not a luxury. It is a necessity. We should eat well every day and we should workout 5-6 times per week. The leftover 1-2 days are meant for rest. Our muscles need time to rebuild and repair themselves.
Tool 5- Massage
Massage is extremely beneficial.  Massage can stimulate weak, inactive muscles and partially compensate for the lack of exercise and inactivity resulting from illness or injury. It also can hasten and lead to a more complete recovery from exercise or injury.
Participating in a positive strength training, cardio, nutrition, rest and massage program will result in an enormous increase in health. There is no magic bullet. Just simple and effective tools to create the life we want. Make a promise to yourself right now. Try using the above tools consistently and to the best of your ability for 4 weeks. You'll look great and feel amazing.
Copyright 2005
title:5 Top Tips To Boost Your Spirits
author:Christopher Green
date_saved:2007-07-25 12:30:11

If you’re feeling like everything is getting on top of you, or you’re finding it difficult to cope or function, or you’re feeling down in the dumps, then try these 5 easy-to-do tips to relieve tension and stress and boost your spirits:
1. Take a relaxing bath. Add music, candles and a glass of your favourite drink: beer, tea, hot chocolate, wine or even champagne. Close the door and forget about everything else for an hour or so. This helps to increase levels of calmness and the calmer we feel, the less likely we are to get stressed out or depressed.
2. Comedy night: get in your favourite nibbles: chips, tortillas, salsa, crackers, cheese, pizza, chocolate, cookies, ice cream etc. Crack open a bottle of wine or pour yourself a beer or two and spend a full evening watching your favourite funny films or comedians. Laughter raises our spirits and is a great antidote to the stresses and trials of modern living.
3. Get out of the firing line: Take off for some peace and quiet for a day or better still a weekend or a week. Take a journal, relax and gather your thoughts. When we’re under pressure or struggling to cope with a major situation or event in life, seeing solutions to our problems can be really difficult. Distance from problems can bring clarity and relieve tension. I love going to the coast when I feel like this and it always, without fail, helps me to calm down and find solutions. I don’t know why but there’s something really soothing about being near the ocean. Being near water, come to think of it.
4. Increase calmness and feel great by indulging in massage. Share a massage with your partner – create a relaxing atmosphere by softening the lights and have oils and towels to hand. Lavender oil is particularly relaxing. Or, treat yourself to a massage from a professional masseur or masseuse.  For a really invigorating massage, visit a Turkish baths if you’re fortunate enough to have one nearby. Massage is very relaxing and increases intimacy between lovers. It’s one huge stress buster as well but be warned, it’s addictive! Not a bad thing to be addicted to though, and it will do you no end of good.
5. Spend a week without watching any television. Television can fill your mind with negativity, bombard you with image manipulation via commercials and give you a distorted view of reality by showing you everything that’s bad about the world. Famines, disasters, murders, violence, war – the list is endless – and news programmes and soap operas are full of such events. So give your mind a break from this assault on your senses. Abandon the television for a week and do something more rewarding instead: Read a book, listen to music, socialize, workout, go for a walk or try your hand at something new. If you need to hear the news, listen to a radio news bulletin once a day. But try and avoid them for one week, replace them with something more life enhancing and see how you feel.
The above ideas are very simple to implement but they are also very effective in helping to relieve stress and tension. Give them a try and watch your mood levels rise!
Until next time.
Copyright 2005 Christopher Green

5 Warning Signs That Could Keep You Out of ER

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Many people knowingly experience asthma for the first time when they are rushed to the emergency room with acute breathing problems. Many of them did not realize they had asthma. This article gives five warning signs for asthma and what to do if you suspect you have asthma.

asthma, signs of asthma, wheezing, Kane

Article Body:
Many people knowingly experience asthma for the first time when they are rushed to the emergency room with acute breathing problems. Many of them did not realize that asthma could develop in adults. Consequently they did not seek medical help when symptoms first appeared. This neglect can be fatal.

If you suspect you have adult or late-onset asthma a final diagnosis should be left to a qualified practitioner, but there are some signs that suggest asthma may be a problem.

Many adults who develop asthma will have experienced chest problems as a child. They may have suffered a higher than average number of coughs or episodes of bronchitis. This may have been undiagnosed asthma.

Although asthma does seem to run in families because there is a genetic component to the condition it is not unusual for a single family member to develop asthma while their siblings do not.

If you have more than two of the following symptoms it is probable that you are suffering some form of lung disease and you should consult a doctor.

1. Do you correctly use your diaphragm to breathe, or do you lift your shoulders and chest as you breathe?

2. Can you complete long sentences without becoming short of breath?

3. Do you wheeze? This could be a sign that mucus has built up in your airways.

4. Do you have a rapid pulse? This could be due to lack of oxygen in your bloodstream.

5. Are your chest, back or stomach muscles painful? This could be a sign of the strain breathing is putting on these muscles.

If you do have asthma it is likely that it is triggered by something. The most common asthma triggers include pollution from traffic or industry, cold or dry air, and airborne irritants. 

There are many other triggers. In women, hormones can trigger a susceptibility to asthma. Some women find asthma becomes a problem just before a period, some experience symptoms during pregnancy, and some around the menopause.

Many cases of adult asthma are triggered by viral infections that affect the respiratory system. Others find that symptoms become noticeable as they put on weight. There seems to be a link between obesity and asthma.

So what is the next step if you suspect you have asthma? You need to visit your doctor, and you will make the most of the consultation if you go prepared.

Think about your home and your place of work. Do these have any triggers that may be starting your asthma? Are there any other environments, activities or substances that seem to provoke a worsening of your condition?

Give some thought to your medical history and whether any relatives have suffered from asthma, eczema or any allergies. If you are not sure there is any connection between how you feel and where you are or what you do keep a daily journal of your condition, preferably for about two weeks.

With this information and some simple breathing tests your doctor should be able to tell you whether you have asthma. If you find you do have asthma, take comfort from the fact that we know more about this disease and how to manage it than ever before.

title:5 Ways to Cheat without Wrecking your Weight Loss Program
author:Janice Elizabeth Small
date_saved:2007-07-25 12:30:11

Healthy eating day after day can get a bit much when everyone around you is enjoying cheesecake and chips. 
You know it's worth it in the long run but sometimes you just want a treat.
Instead of gritting your teeth and feeling deprived when the chocolate cake or pizza calls you name, follow these guidelines to have your cake and eat it too.
1. Budget for it
If you're counting calories, allow 100 - 200 calories from your total daily calorie allowance for treats. Try not to use them everyday and "save up" for a special treat once a week.
2. Need dessert?
If you really want a dessert, balance your indulgence with a light main course. Eat something like a large bowl of vegetable soup or a chicken salad so that you're not too over the top on calories. 
3. Portion control
Now and again, have whatever you like but just a tiny portion so you get to taste it without a huge calorie consumption. Eat your treat very slowly and enjoy every bit. For example, a single small scoop of chocolate chip ice cream eaten with the tip of a teaspoon will give you every bit as much enjoyment as a whole plateful gobbled down at lightening speed.  
4. Work it off 
If you really must have something, work out how many calories it is and how much exercise you'll need to do to work it off - then do that exercise and earn your treat. You can do your chosen exercise afterwards but this one normally works best if you make yourself burn the calories first. You may be amazed how much effort it is for a piece of cake and it will put you off cheating in future!
5. Plan it
Once a month allow yourself a day off. Choose whatever you like to eat but don't stuff yourself silly. If you have been on a program which promotes healthy eating (rather than diet deprivation) you may be surprised at how much your tastes change so that after a month you don't even enjoy the junk or want it as much as you thought you would.  
title:5 Ways To Help A Depressed Loved One
author:Christopher Green
date_saved:2007-07-25 12:30:12

When a person is suffering the torment of a stressful, depressive or anxious episode, it can be so hard for loved ones and friends to connect with them. For the sufferer, the torment can be exacerbated because no one understands what they’re going through.
Here’s 5 ways you can develop understanding so you can reach a loved one.
1. A common reaction to a sufferer is: “Oh, come on, you’ll be OK, it’s all in the mind.” Although stress, depression and anxiety have their roots in thought, there are many other symptoms involved. Severe headache, back pain, muscle pain, exhaustion, palpitations, hypertension, shaking, loss of appetite, loss of sex drive and loss of interest in previously enjoyable activities to name several. There are many other symptoms and it’s also important to understand that no sufferer experiences the same symptoms. E.g. One may develop severe back pain another may develop headaches. As you can see, it is much more complicated than “all in the mind”.
2. Another reaction is to say “What have you got to be so worried about? Many people throughout the world have it much worse than you do and they’re happy.” Now fair enough, when you look at the plight millions of people have to endure around the world, living in squalor and poverty, then yes, they do have a terrible time. So do people who suffer severe illness and disability. But this just won’t have any bearing on how a sufferer feels at all. In my own case, when people said this to me it meant nothing because I couldn’t change their circumstances and I was struggling to solve my own problems. I couldn’t care about anyone else. This is a symptom of depression. A sufferer will turn inwards and disconnect from society. They need help to solve their problems. Pointing out that others have it worse will not help in any way.
3. Non sufferers find it very hard to accept depression, anxiety and stress as real problems. Many will say “Oh, you’ve just got the blues. Don’t worry, they’ll soon go away.” Of course, there will be times in all of our lives when things don’t run smoothly, when things go awry, when the weather is awful, when friends let you down, when you just feel a bit sad. We call these “the blues” and we know that the blues will eventually lift. There is a big difference between “the blues” and stressful, depressive or anxious episodes. Sufferers firmly believe their torment will never end and they cannot see a positive outcome to any problem. Add these feelings to the physical symptoms and you can see that “the blues” is vastly different.
4. Self-deprecation is typical of these problems. Sufferers will put themselves down at every opportunity. They’ll do it when they’re alone and they’ll do it when they’re in the company of others. E.g. “No, you go ahead. I won’t bother because I’ll just get it wrong like everything else I do.” When you hear this, avoid the urge to challenge it or reprimand. Instead, gently and subtly remind them of a time when something went well. Just say “Hey, do you remember that time when you…” Challenging or reprimanding will only arouse resentment and they’ll just think you’re against them. This is a very subtle way of reminding the sufferer of a more positive event.
5. Frustration is also common amongst people who cannot understand what their loved one is going through. And it can soon give way to anger and resentment as patience wears thin. Criticism begins. “You’ve always been negative. The glass is always half empty with you. All you’ve ever done is look on the downside. You want to stop feeling sorry for yourself and pull yourself together.” Whilst I can understand the frustration, this kind of approach will only have 2 outcomes: Your loved one will resent you so much they will start avoiding you and their torment will deepen. As frustrating as it is, please resist this. Give them space. Reassure them you’re there for them no matter what. If your frustration is getting the better of you, take a time out to gather your thoughts by going for a walk. Yes it’s hard but the alternative is to make things harder.
I know it’s so difficult to reach loved ones and I know it’s so hard to understand what’s happening. This article will help you and your loved one to deal more effectively with the torment.
Until next time.
Copyright 2006 Christopher Green

title:5 Ways To Make Protein Benefit You
author:Lee Cummings
date_saved:2007-07-25 12:30:10

Imagine this ...  What if you could –
Increase the rate of your metabolism.
Burn more stored body fat.
Maintain more muscle mass by eating protein  rich foods.
Calculate the correct amount of protein  needed for your body.
Learn about the best food sources of protein.
As you are looking for ideas, here is proven  nutrition information about how protein can benefit you.
1. Are you aware that protein increases the rate of metabolism of your body because it is Thermogenic? - because it takes more calories to process protein rich foods and nutritional  supplements.
“Thermogenic” refers to the normal Thermogenesis process your body goes through in digesting and using the food you eat and the burning of calories and fat from that food. i.e. - producing energy from the food you eat.
The body requires more calories to process or digest protein than it does to digest fat or carbohydrates. Thus your metabolism is raised by consuming protein rich foods.
Here is a good resource for more information  about Thermogenesis:
2. Increase the rate at which your fat cells are able to burn stored fat!
You'll probably disagree with this, however...
Soy protein also contributes to the body's ability to burn fat because as you eat more protein your metabolism is raised and it enables your body to burn stored fat instead of storing more fat.
Dr. Robert Atkins - author of the Atkins diet, as well as Dr.'s Michael Eades and Mary Dan Eades - authors of the "Protein Power" books, all talk about the proven power of protein and the importance of soy protein in particular. 
More about soy protein in a little bit...
3. Maintain muscle mass by eating plenty of protein rich foods.
Realize that by eating more protein rich foods, you will maintain muscle mass and more muscle mass means you will:

raise your metabolism
burn more fat

Understand that your muscle tissue needs protein to maintain itself and when your body does not get enough protein, one of the first places it will get protein is from your muscle tissue. 
Let's also remember that one of the most important muscles in the body is your heart. You don't want to damage that muscle do you?
Remember, muscle is protein and protein is Thermogenic - When you do not eat enough or get enough nutrition, the body goes into a "starvation mode" and it will hang on to what it's got. That means it will hang onto fat stores as long as it can.
Since the body does not know when it will get more food or nutrition it is going to hang on to all the fat it has and begin to burn the protein found in your muscle tissue.
Eating less is not the best way to go because it starts to LOWER your metabolism and take away your ability to burn stored fat.
4. Are you feeling hungry when changing your eating habits to a more healthy lifestyle?
Maybe you are not getting enough Protein. You might be wondering just how much protein do I need?
Dr.'s recommend that you get nearly your body weight in grams of Protein. The average woman needs about 100 grams of protein every day. The average man needs about 150 grams of protein every day.
This is an average person who is moderately active. The more active you are the more protein you will need for your active lifestyle.
This is especially important if you are a person who works out several times a week. Protein and calorie intake are a concern when you are an active person who burns many calories (and potentially muscle) during a workout session.
Because it may be difficult to get enough protein without over eating, here are some suggestions to increase your protein intake while on your program.
Have you ever considered integrating a high protein (and preferably low carb) meal replacement shake into your daily diet? Whether you need to lose weight or not, nearly everyone can use more nutrition and protein in their daily diet. 
Depending on your favorite shake mix, it could be anywhere from 9 to 18 grams of protein per shake and it will be loaded with vitamins and minerals your body  needs.
Here is a suggested "Power Protein Shake" recipe: 
Add 1/2 cup cold water and 3 Tbls of a High Protein low carb shake mix, to a blender.
Using the lowest speed blend the water and shake mixes together.
Then add 3 ice cubes, a banana or your favorite fruit and blend on a high speed for a special "Power Protein shake"!
More protein, fewer carbohydrates and calories than a regular shake mix made with milk or soy beverage are the benefits of the "Power Shake".
The "Power Shake" also helps to keep you feeling fuller and satisfied the during the day and will help you eat less while maintaining the benefits of a protein shake!
Another way to give your body more protein is to eat a High Protein Low Carb power bar which may have 8 - 15 grams of hunger fighting protein. These power bars always make a great snack.
Use this in combination with the Shake mix and your normal meal(s) to get all the protein your body needs each day!
5. Do you know what one of the best sources of protein is? Many people say beef or meat in general. 
These are great sources of protein, however are you aware that one of the best sources of protein is Soy Protein?
We won't have the time to go into all the benefits of soy protein here, however there are some important points to highlight.
Plant-based Proteins, like those found in soy, have been proven to help lower LDL (bad) cholesterol and elevate good HDL cholesterol. This contributes to less build up of bad cholesterol and helps prevent heart disease and clogged arteries.
This in turn helps prevent heart attacks and strokes. Products which contain soy protein may be able to carry the FDA approved "Heart Smart" symbol which means - "Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease"
Animal Proteins vs. Plant-based Proteins -
Animal Proteins like meat and dairy, can be loaded with saturated fat and cholesterol. This type of protein can elevate the LDL (bad) Cholesterol when it remains in your diet for long periods of time.
Over the years, high LDL cholesterol in the blood combined with elevated homocysteine levels can lead to heart disease and clogged arteries. This in turn can lead to heart attacks and stroke.
So, try to replace high fat animal proteins with better cuts of meat - preferrably grass fed beef and plant-based proteins like soy.
Also, replacing saturated fats with unsaturated fats like those in olive oil will help you avoid the negative health effects associated with high LDL cholesterol and saturated fats.
I know that reading this article has inspired you to take action.
When you follow these 5 tips, you may find that you can give your metabolism a boost and burn more stored fat because protein is thermogenic. 
And because of this fact you can maintain more of your muscle mass by burning the protein you take in from food and supplements instead of burning the protein of your muscles.
Finally you will do your body well by taking in more high quality animal based protein and especially more soy protein which is good for your heart and circulatory system.
title:5 Ways To Stay Motivated
author:Pete Johanson
date_saved:2007-07-25 12:30:11

Do you remember the day you first joined your gym? Wasn't it a great feeling, knowing that you had finally taken that first step towards living a healthier life? Making a conscious, positive decision to improve is rewarding, and hopefully we've all kept that promise to ourselves. But try as we might, it seems that there's always a handy excuse to not exercise.
While gym attendance peaks around January, it slacks off every March/April as people forget about their New Year Resolutions. Summer BBQ's and vacations tend to make people stay away from the gym, and six months later holiday parties and planning to the same thing. Finally, we can all relate to those days when we simply don't want to work out!
The International Health, Racquet & Sportsclub Association, a trade association serving the health and fitness club industry, reports that the average health club member in the United States spends only about 90 days at the gym per year. 
Our goal at Pick Up The Pace ( is to help you STAY MOTIVATED to exercise! We don't just want to help you with the 'how' of exercise – we want to help you with the 'why' too!
That's why we regularly bring new music into the gym, offer games and contests, provide fitness education materials, weigh and measure monthly, provide a fun environment, make it easy to get to the gym with expanded hours, and basically just do what we can to help you stay motivated. We want you to look forward to exercising!
So what can you do to stay motivated? Here are five great ideas to help us all keep that inner fire burning…..
1) Find an exercise buddy! When we know that someone else is going to meet us at the gym at a certain time, we will automatically be much more likely to show up ourselves. After all, who wants to abandon their friend? Don’t have a friend at the gym? Invite one along! She will appreciate the invitation, and will be much healthier for it!
2) Get to know people in the gym! One of the many reasons why women enjoy Pick Up The Pace so much is that it's part exercise facility and part social club! Visiting with friends and family while we're exercising makes the time go by so fast it hardly even seems like we're doing something good for us. It's great to get out of the house or office and just have some fun with other ladies!
3) Talk with your doctor! We all know that exercise is good for us. From helping to prevent cancer to lowering our blood pressure to helping us fit into that swimming suit, exercise is the best thing we can do for ourselves. Even with that knowledge, it's sometimes encouraging to hear about our progress from our doctor. Here's a hot motivation tip: ask your gym for a copy of your fitness records (monthly body fat analysis and measurements) and then share that information with your doctor. He or she will be so happy that you're exercising, and will encourage you to continue!
4) Chart your progress! The CEO of a Fortune 500 company once said "What gets measured gets done", and that advice is as good for us as it was for that business. Take the time to keep a food journal, an exercise log, or simply write down your fitness goals. Post it where you will see it every single day (on the 'fridge, in the car, on the mirror, etc.). Life is just so busy these days, a constant visual reminder of our goals may be just the motivational push we need.
5) Give yourself a reward! Sometimes the 'big picture' can be too intimidating. For example, if you have 80 pounds to lose it's tempting to think "It’s too much! I shouldn’t even try." That’s one of the biggest motivation-killers out there, so combat those discouraging thoughts by rewarding yourself for smaller accomplishments. Treat yourself to a manicure when you lose that first five pounds. Buy a new outfit when you've lost ten pounds. Take a mini-vacation when you're halfway to your goal. Give yourself small rewards for achieving smaller goals, and guess what.....many small steps make up a long journey! Before you know it, you'll have accomplished your overall goal!
There are many other ways to give yourself the motivation to succeed. Try some of these tips today – the only thing you have to lose is the fat!
5-HTP - Nature's Anti-Depressant

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5-HTP is the precursor to serotonin. It improves mood, anxiety and is beneficial in weight loss. 5-Hydroxytryptophan (5-HTP) is an amino acid that is the intermediate step between tryptophan and the important brain chemical serotonin. There is a massive amount of evidence that suggests that low serotonin levels are a common consequence of modern living.

5htp, griffonia extract, 5-hydroxytryptophan, anti-depressant, 5-htp

Article Body:
What is 5-HTP?
The Griffonia Extract is rich in 5-HydroxyTryptophan (5-HTP), which comes from an African vegetable, the Griffonia simplicifolia seed, and contains 30% 5–HTP. 5-HTP is an amino acid that is a direct precursor of serotonin, an important neurotransmitter having pain soothing and relaxing effects. 5-HTP is not present in significant amounts in a typical diet. The human body manufactures 5-HTP from L-tryptophan, a natural amino acid found in most dietary proteins. However, eating food that contains L-tryptophan does not significantly increase 5-HTP levels.

5-HTP and Serotonin
5-HTP is the precursor to serotonin. It improves mood, anxiety and is beneficial in weight loss. 5-Hydroxytryptophan (5-HTP) is an amino acid that is the intermediate step between tryptophan and the important brain chemical serotonin. There is a massive amount of evidence that suggests that low serotonin levels are a common consequence of modern living. The lifestyle and dietary practices of many people living in this stress-filled era results in lowered levels of serotonin within the brain.

5-HTP and Carb Cravings
Researchers believe that inadequate serotonin levels are in part responsible for the desire to overeat. Not surprisingly, obese individuals who crave carbohydrates usually show abnormally low levels of serotonin. Taking a 5-HTP supplement half an hour before a meal can " turn off" cravings and hunger pangs by feeding the brains carbohydrate satiety center. In this way 5-HTP can be a great asset as part of a weight-loss regime.

5-HTP and Addiction
The use of many addictive substances, such as tobacco, alcohol, caffeine and certain narcotics, elevates serotonin levels. When these substances are eliminated, serotonin levels drop drastically, causing anxiety and cravings. Taking 5-HTP can stabilize serotonin levels and help minimize the symptoms of withdrawal.

5-HTP and PMS
PMS sufferers report pain relief, as well as decreased irritability and mood swings from using 5-HTP. The supplement works by countering the hormone-induced decrease in serotonin levels that occur naturally during menstruation.

5-HTP and Sleep
Because of its calming effect, many rely on 5-HTP to alleviate stress-attacks, as well as to encourage restful sleep. Unlike sedative drugs, 5-HTP is not associated with unwanted side effects, such as disturbed sleep patterns or grogginess. It can be taken regularly one hour before retiring as a remedy for insomnia.

Side Effects
Very high intakes of 5-HTP have caused muscle jerks in guinea pigs and both muscle jerks and diarrhea in mice. Injected 5-HTP has also caused kidney damage in rats. To date, these problems have not been reported in humans. “Serotonin syndrome,” a serious but uncommon condition caused by excessive amounts of serotonin, has not been reported to result from supplementation with 5-HTP; in theory it could be triggered by the supplement. However, the level of intake at which this toxic effect might potentially occur remains unknown.

5-HTP should not be taken with antidepressants, weight-control drugs, other serotonin-modifying agents, or substances known to cause liver damage, because in these cases 5-HTP may have excessive effects. People with liver disease may not be able to regulate 5-HTP adequately and those suffering from autoimmune diseases such as scleroderma may be more sensitive than others, to 5-HTP. These people should not take 5-HTP without consulting a knowledgeable healthcare professional. The safety of taking 5-HTP during pregnancy and breast-feeding is not known at this time.
Conditions with low serotonin levels helped by 5-HTP:
• Depression
• Obesity
• Carbohydrate craving
• Bulimia
• Insomnia
• Narcolepsy
• Sleep apnea
• Migraine headaches
• Tension headaches
• Chronic daily headaches
• Premenstrual syndrome
• Fibromyalgia

title:6 Advantages of Free Weights Over Exercise Machines
author:Jon Gestl
date_saved:2007-07-25 12:30:10

Meet Sarah.
About a year ago, Sarah saw an infomercial about a "multi-unit" workout machine.  The announcer called it a "revolutionary" piece of equipment, claiming that people would see results in "just 2-4 weeks".  It exercised all major body parts and the female model shown using the machine said it "was safer and more effective than free weights." 
Intimidated by gyms her whole life, Sarah knew having her own home gym would be the key to her finally getting into shape.  She had heard that machines were safer than free weights. Besides, the machine came with "easy to follow video instructions".  The price was steep, but as Sarah imagined changing her body, she got her credit called and grabbed the phone.
On the day of delivery, Sarah was surprised to see it took up twice the space she was told it would, limiting space in her already cramped den.  Excited to get started, she popped in the video, and hopped on the machine.  Sarah soon found that she, at 5’3", was too small to fit on the machine for some of the exercises.  She continued on anyway, trying to ignore the fact that her lower back and knees were starting to hurt a little.
Sarah used her new revolutionary machine exactly three more times.  For the last six months, it has been her unofficial clothes hanger.
What happened?  Sarah thought she was buying a machine that would be very easy to operate and be a safe alternative to free-weights.  Unfortunately, Sarah and many others are misguided by heavily marketed hype by machine developers.  When it comes to effectiveness, particularly for the beginning exerciser, free-weights (i.e., dumbbells) rate much higher than expensive machines in terms of:
1. Cost.  Three or four sets of dumbbells would have cost Sarah less than 10 times the amount she spent on her machine.  As she gets stronger, she would have to buy more, though even a full set would not set her back nearly as much as the machine did.
2. Space.  Dumbbells take up far less space than most of the exercise equipment sold on infomercials.  You can easily place them in a closet, out of sight under the bed, or in a corner.  There are even dumbbells you can adjust (i.e., PowerBlock) that allow you to adjust the poundage on one set, eliminating the need for single-poundage dumbbells.
3. Variety.  Most machines are designed as one-dimensional.  Even the most extensive multi-unit machines will allow exercisers to perform only a limited number of movements in a restricted range of motion.  Free-weights can be used in ranges of motion based on the exerciser, not a machine.  Use free weights along with benches or Swiss Balls and you have multitude of exercise options.
4. Suitability.  Sarah couldn’t use her "multi-usage" machine for certain exercises because the machine was too big.  This is not an uncommon problem.  Even though most machines have adjustable seats, arm pads, and lever arms, there are limitations to their range and some may not fit the very small or very large person.  However, if you can grab a dumbbell, you can use it.
5. Functionality.  Exercising with free-weights increases the likelihood that the effects of the exercise will cross over into real-world situations.  Think about it.  How often during the day do you lie in a diagonal supine position and push weight up like you would on a machine leg press?  Probably never.  But how often are you required to do activities that are biomechanically identical to the squat?  Sitting, getting in and out of a car, crouching down to pick something up…all the time!  Properly using free weights will increase the functionality of an exercise to real-world situations.
6. Safety.  It seems counterintuitive to consider free-weights as safer than machines.  Most of us have heard (somewhere..) that we could get hurt with dumbbells and that machines were "safer."   Maybe just the idea of someone doing a huge bench press lends itself to imagining the likelihood that one might lose control of the same amount of weight if they ever attempted it.  
Safety during exercise is more about proper form, technique, concentration and control rather than exercise apparatus.  Someone can get hurt on a machine just as easily as with a dumbbell if incorrect form is used.  As always, if you don’t know how to do something, find someone (i.e., a reputable trainer) to show you how.
Safety as a result of exercise is a long-term issue.  It is not necessary for the body to stabilize itself or the weight during movements on most machines, because the weight apparatus is fixed.  Key stabilizer muscles are then never given the chance to get stronger. Free-weights allow the exerciser to utilize core muscles and allow multi-plane movement that forces the exerciser to strengthen stabilizer musculature, which support joints.  Over the long-term, free weights are superior to machines for building a stronger, more functional body.
You don’t need to spend a fortune on a piece of exercise equipment that you’ll never end up using and won’t suit your needs.  A few sets of dumbbells are effective, intelligent alternatives to buying equipment, especially for those setting up their own in-home gym or workout area.
title:6 Easy Techniques To Cope With Night Shift Work -Without Any Expensive Doctors Or Medicine
author:Ebe Heng
date_saved:2007-07-25 12:30:10

People working the night shift poses a huge challenge for their sleeping system, because of the improper light exposure/ activity levels. The exposure to light sets our body temperature rhythm and controls our melatonin levels. If you work a night shift, you're remaining active while your body thinks it's time to sleep.This put a strain on your sleeping system, and it's also difficult on your emotional life as it limits your social activities with friends and family. 
And because of the lack of light during work, many night shift workers feels drowsy during work,  some night shift workers even doze off when driving home in their cars. Highlighted below are some recommendations for you to get quality sleep and feel less drowsy during work. 
1. Routine
Maintaining a "regular sleping schedule during the weekends is important. By sleeping the same way during the weekend that you do during the weekdays, you ensure that your body temperature rhythm becomes adjusted to this setting, you'll get better sleep and higher energy levels in the long run. 
2. Short nap
Due the lack of sunlight in your schedule, your body will try to sleep longer than other people. But chances are you still want to interact with your love ones during the day, so if you still feel un-rested and drowsy after your sleep, take a short 10-45 minute nap during the day. The brief period of stage 2 sleep will charge you physically -allowing you to stay more alert during the day. 
3. Exercise before work
Exercise will create a rise in your body temperature rhythm, this makes you more awake and alert during work. As you experienced high temperature at work, you will get low temperature after work, that will make you easier to fall asleep and sleep deeply.
4. Bright light during work 
Exposing yourself to high intensity light while working the night shift,would let you becomes more energetic as the light raises your body temperature. As you feel more energetic during your work, your would feel tired after work, thus allowing you to have quality sleep after work.
Best way to combat fatigue at work is to have an artifical bright light generator (talk to your boss about it -it is good for productivity) that can generate 5000-10000 luxes of light. 
5. Avoid that Morning Sun
Try to avoid light when you leave work by wearing dark sunglasses, this will lower the chance that your body will get confused and think it's time to wake up. Also make sure that you sleep in a dark room after work, and that your sleep isn't interrupted by bright light. Bright morning light is a major cue for your body that it's rise and shine time and this will limit your sleep drastcially. 
6. Do not sleep immediately 
Do not sleep for the first 3 hours when you reach home (usually 6-7am in the morning) as it is interrupted by morning activity around the house. The first 3 hours of your sleep contains the largest portion of your deep sleep, so you shouldn't go to bed right after your work.But wait until everyone in your house leaves for work and the children have eaten breakfast and are in school -this way you can wind down abit after work and get to sleep. 
In conclusion, shift work will always be strenunous on the sleeping system. However, by using the suggestions highlighted in this articles you should be able to increase the strength of your sleeping system, get better quality sleep and enjoy a higher level of energy. 
title:6 Features Found in all the Best Treadmills
author:Dean Iggo
date_saved:2007-07-25 12:30:11

Are you just plain fed up? If you have spent any time researching online for a treadmill, every site you visit tells you that they have the best treadmills, buy from us...we are the best...blah, blah, blah!!
It just makes me sick.
Everyone who is looking for a treadmill want the best treadmills (or best value in your price range) the problem is without some guidelines and direction, unsuspecting treadmill researchers can get sucked along by these all promising websites and then before they know find they have just forked out $3000 for the "best treadmill".
Before you start you online search make sure you know what you are looking for. If you don't know what features the best treadmills have or look like how will you know when you find one.
Let's have a look at 6 features that all the best treadmills have so that you can take control of the buying process. 
1. Quality Brand Name
Most of the best treadmill brands have been around for years. This should be evidence enough that they are doing something right. Some of the better known brands include Precor, Proform, Smooth, Nordic Track, Life Fitness etc.
The problem with many of the well known brands is that you pay for their reputation. So if you have deep pockets you may need to look elsewhere. 
You can still get good products from the lesser known brands just make sure they have a number of the following features. 
2. Warranty
A strong indication of the quality of a treadmill is in the warranty. The longer the warranty the more confident you can be that it is going to last the distant and not need costly repairs every 6 months.

For a remanufactured treadmill look for labor and parts warranty of at least 6 months and a motor warranty of at least 1 year
For a new treadmill look for labor and parts warranty of at least 1 year and a motor warranty of 1-2 years.
For commercial treadmills you should look for 2-3 years for labor, parts and motor.

3. Testimonials/Customer Satisfaction
Most online suppliers have testimonials of there products if not email them and ask if they have any. Not surprisingly the best treadmills also have the best testimonials. You can learn a lot from what past users of the equipment think so don't take this point lightly, it is one of the best ways to compare different models or different brands. 
4. Quality Features
If you are paying good money for a treadmill you want it to have some bells and whistles!! Most of the best treadmills will have the standard features including pre set workouts, heart rate control, large incline range, high weight capacity plus a whole host of other helpful features like a reading rack, customized workouts, CD player, digital personal trainer to name a few.
The key is to get a list of two or three other quality treadmills that satisfy the other points in this list and then compare them for special features. There is no point buying a treadmill with an in built CD if the treadmill is always broken. 
5. User friendly
You need to make sure the treadmill is user friendly, and by that I don't mean for other users I mean for you. Some treadmills have a low weight capacity or small stride length so if you are a particularly tall or heavy person you need to find out if the treadmill is appropriate for you. 
Details of stride length and weight capacity are usually available with the treadmills specifications.
6. Treadmill Price
Some people might be surprised to see price on this list, but hear me out on this one...
It's no good being the best treadmill if it's so expensive no one can buy it. To me price is a personal thing and only you can decide what your price is. If the best treadmill you can buy is $1500 then that's the best treadmill for you. The important thing is that you buy the best treadmill you can and start achieving your fitness goals.
What's your next step? Take what you've just learned and do your own research you'll be surprised how much easier it is to find the "best treadmill" when you have a clear idea of what your looking for. 
title:6 Keys To Getting Maximum Results In Minimum Time With Your Home Exercise Equipment (and save money!)
author:Tom Storms
date_saved:2007-07-25 12:30:11

I used to love going to the gym.  The sounds, the smells, the grunts, the groans.  Nothing seemed more inspiring.  Then life got in the way.  I got busy.  Very busy.
Working with my fitness clients and athletes took up a lot of time, and frankly, I wasn’t too thrilled about taking the time to drive to the gym anymore.  I do have a life, you know.  Then there was the fight for parking not to mention the fact that I had to wait to use the equipment while someone else finished up his or her workout.  I didn’t really like the music they played so loud I had to shout over it so my training partner could hear me, and the sales staff was constantly hounding me for referrals.  
But I have to tell you about my new favorite place in the world to workout.  My home studio.  In fact, I like it so much that I recommend that everyone train at home if a gym membership isn’t up your alley.  It’s got everything in it that I want, and everything that I need to successfully train.  AND get this it didn’t cost me an arm and a leg.
Training at home has been so successful for me and some of my clients, I’ve set up an online facility that will allow me to personal train anyone in their home.  You can give it a look at  The greatest part about it is you don’t even need equipment if you don’t have any.  Bodyweight workouts are phenomenal for conditioning and weight loss.  Obviously, if your goals are more specialized, some equipment may be necessary. 
Consider this.  How much do you have to spend each year for a health club or gym membership?  Now add up all the years you’ve gone to the gym and all the years you will go to the gym for the rest of your life.  That’s a big chunk of change!  When you think about it, it makes total sense to buy your own equipment and do it at home.  
There’s no drive to the gym.  No waiting.  No annoying sales people.  You can listen to the music that you want to (or put a TV in the gym for cardio training).  Oh, and the best part is that it’s always open.  Want to get in a good workout on Christmas day.  You can.
Here’s the tricky part.  You can’t just go out and buy whatever equipment seems popular on TV or in magazines.  Do that and you’ll be unhappy in less than a month.  You need a plan to determine what you need in the way of equipment to successfully achieve your fitness goals.
The following 6 points are MUSTS if you want to save time, money, and maximize your success in a minimum of time.
1. Define your personal fitness goals as specifically as you can.  For any fitness-related goal there are a number of methods you can use to be successful, but first you have to know where you’re going.  Do you want to get stronger?  Do you want to build muscles?  Lose weight or reduce your body fat?  Increase endurance?  Reduce stress?  Are you preparing for a sport?  All the above?  Without knowing that you could end up spending more money than you need to on equipment that you’ll never fully utilize.  Not to mention you may fail in your attempts to achieve your goals.
2. How much space are you willing to devote to your home gym?  If you’ve only got a 5 x 5 space at home, you’re really going to have to be efficient.  Don’t expect to fit large pieces of fitness equipment into such a small space.  Be realistic.  Maybe it’s time to clear out the room you’re using for storage or that corner of the garage that is just wasted space.  Maybe you’ve got some space, but you’ll need to make your gym a little more portable so you can store it away when it’s not in use.
3. Familiarize yourself with your options on types and brands of exercise equipment.  Find out what you’ll be comfortable with.  Would you invest in a house or car without looking at several options or a test drive?  Remember, this is an investment in you.  There are all types of equipment from treadmills and crosstrainers, to selectorized weight equipment, to barbells and dumbbells.  Check out equipment on the Internet or in catalogues.  Stop by the exercise equipment retailers and actually see it and even try it out before you even consider buying.  Believe me this is time well spent.  When the time comes to discuss equipment with the appropriate person, be it a salesperson or a fitness professional, you won’t be completely in the dark when it comes to determining your wants and needs and end up buying something you hate or won’t use.
4. Consult with a fitness professional.  Take advantage of a professionals “in the trenches experience” and educational background when it comes to matching your fitness-related goals with selecting the appropriate equipment for you.  Again, this saves you time and money by preventing you from wasting money on useless or poorly designed equipment.  You may also find that your fitness professional may have relationships with fitness equipment retailers which will allow you to buy your equipment at a discount.  
5. Always buy top quality equipment from a reputable retailer.  Yes, it costs more money, but as the saying goes, “You get what you pay for”.  This is so true when it comes to exercise equipment.  Avoid the temptation of trying to save a couple dollars by buying equipment that may not be up to your required standards.  Buying top quality equipment will last you a lifetime.  If you have any doubt, compare how much you have or could have spent on gym memberships over your lifetime with the cost of your new fitness equipment.  I have no doubt that you will always spend less money on your home gym than you ever would by purchasing a lifetime of gym memberships.
6. Utilize local retailers as much as you can.  While it may seem logical to save money by purchasing equipment online or via a catalogue, shipping charges on fitness equipment can be outrageous.  You end up spending more than if you shopped at your neighborhood retailer.  There is also an issue of maintenance.  Even the best equipment can experience the occasional breakdown.  Try getting a mail-order company to service your equipment.  It’s not easy.  Your local retailer can usually resolve your problems in no time at all.
There you have it.  These recommendations will help you tremendously.  Please keep in mind that it’s just not as easy as it seems, but it is worth the extra time especially when you’re making such a serious investment in yourself.  That’s why I encourage you to seek the help of a fitness professional.
If you’re sick, you go to the doctor.  If you’ve got a tax problem, you see an accountant (or an attorney!).  Have a toothache?  You’re off to the dentist.  Leaky pipes result in a call to the plumber.  So why is it that so many people attempt to solve their health and fitness problems without consulting an expert?  I don’t know exactly, but I encourage you to make the investment in yourself – in your quality of life – by hiring a qualified professional to educate you and help you get started.
If I can be of any assistance to you, please don’t hesitate to call me.  I’m happy to speak with you and give you my recommendations without any sales pressure (I hate it when people try to “sell” me, so I wouldn’t try that on you).
Please visit my web site at and subscribe to my newsletter, or call me to schedule an appointment at (775) 224-7155 to obtain any additional information you may need.  Thank you.
Yours in good health,
Tom Storms, CPT, 
Personal Trainer, Fitness Consultant
(775) 224-7155

P.S.  If you would like a FREE consultation to determine your fitness equipment needs don’t hesitate to call me.  I’d be happy to help you.  If you purchase some home fitness equipment, I’ll also give you a FREE consulting session to introduce you to your new home fitness equipment.
NOTE: This publication is not intended for use as a source of medical advice.  You should obtain medical advice from your private healthcare practitioner.  Before beginning any exercise or dietary program, consult with your physician to ensure that you are in proper health and that this or any exercise or dietary program will not put you at risk.  

6 Powerful Tips to a Better Sleep

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Many Americans are having difficulties falling asleep at night. Instead of sleeping and dreaming they roll around in their beds trying to fall asleep.

sleep,sleep problems,

Article Body:
Many Americans are having difficulties falling asleep at night. Instead of sleeping and dreaming they roll around in their beds trying to fall asleep. The result usually is people not rested enough in the morning and tired all day. This results in stress and less performance on the job or at home. We have developed a list of 6 powerful tips that have helped us to achieve better sleep.

1) Room temperature: Keeping the temperature in your bedroom at 70 degrees Fahrenheit or below is recommended. Too often an overheated bedroom is causing sleep problems. Scientific studies show that the body can better relax with temperatures at 70 degrees or slightly below.

2) Reduce caffeine. A recent study showed that caffeine is not metabolized efficiently and fast enough at night. The effects of caffeine last much longer than most people expect. The result is difficulty falling asleep. Studies have shown better sleeping patterns if no more caffeine is consumed after 6.00 PM.

3) Avoid alcohol. Alcohol will keeps the body from reaching the deeper stages of sleep, where the body does most of its healing and resting. The result of drinking can be a very light sleep or difficulty falling asleep in general.

4) Beds are for sleeping. If you are used to watch TV in bed or even work while being in bed, you may find it much harder to relax and to fall asleep. Remove the TV and do not work in bed. Sleep requires your brain to slowly shutdown and any distraction will cause sleeping problems.

5) Go to bed at around the same time every day. Don't change your bedtime back and forth. Having a certain schedule developed it will be easier to fall asleep pretty much at the same time every day. A recurring schedule will help your body to get into a sleep pattern and make it easier to fall asleep.

6) Remove the alarm clock from your view. Starring at the time will only create the feeling that you have to sleep, but you are not. These worries will make things even worse. Losing the feeling for time by not seeing the actual and how long you have been awake has shown to improve healthy sleep.

title:6 Practices for Achieving Excellent Self-Care
author:Jennifer Koretsky
date_saved:2007-07-25 12:30:10

Adults with Attention Deficit Disorder (ADD) often feel like they are running behind schedule, and just don't have the time get everything done.  As a result, many ADDers end up sacrificing their own self-care in order to scratch off items on their to-do lists.  Those who skimp on self-care, however, will find themselves slowed down in the end.  It's nearly impossible to be an effective parent, spouse, friend, or worker when you are not operating at your best.  And you can't be at your best when you are not taking care of yourself!
The following strategies are small changes that ADDers can employ to practice excellent self-care.  
1. Cover the Basics
Eat right, exercise, and get enough rest - we hear it all the time for good reason!  These are the basics that our bodies and minds need to stay fit.  Making even small changes in these areas will increase your energy levels and ability to focus.  Please talk to your doctor if you need some guidance in these areas.
2. Schedule in "Down Time" Every Day
With or without ADD, life is hectic.  But ADDers frequently report feeling like they are on "over drive" or "high speed" throughout the day.  And this applies to mental activity, as well as physical activity!  It's extremely hard to make progress when operating in this mode.  Learning how to slow down and recharge may take some time, but the benefits are well worth it.  Try meditating, sitting quietly, or taking a peaceful walk by yourself.  Feel free to start small - just 5 minutes a day will make a difference - and increase your down time as the practice becomes more comfortable.  
3. Choose Great (Not Just Good) Doctors
>From general practitioners to dentists, make sure that you have a friendly and reliable doctor who can help.  Adults with ADD, especially those taking medication, should make sure they have GREAT doctors.   Don't settle for doctors that make you feel uncomfortable.  When choosing a doctor, talk to friends and family and find out who they recommend.   Make sure the doctor listens to your feelings and concerns, and answers your questions.  If you've been to a doctor a few times and they never remember your name, face, or circumstances, it may be time to find a new doctor.  The extra effort that is sometimes required is worth the stress and frustration that you save yourself in the end.
4. Indulge in Your Passions
Life should be about more than to-do lists!  What do you love to do?  Paint, sing, visit the theatre, rock climb?  Schedule in regular time to indulge in the activities that you are passionate about.  It will help keep you happy, positive, and motivated!  And you deserve it!
5. Surround Yourself with Happy & Helpful People
One of the best ways to stay happy and positive is to surround yourself with others who are happy and positive.  Energy is infectious, and we absorb others' positive energy just as easily as we absorb others' negative energy.  Surround yourself with people who will see the good in you, instead of those who are overly critical or quick to point out your challenges.
6. Don't Tolerate Things or Situations that You Don't Have To
When adults with ADD feel weighed down with day-to-day life, they often feel like they lack the necessary motivation to make big changes.  Things like bad relationships, undesirable living spaces, or unfulfilling jobs seam easier to tolerate than to change.  But making these types of changes doesn't have to be all-consuming.  When large goals are broken into small steps, progress becomes more realistic and less draining.  It's difficult to be happy and healthy when life is full of things you tolerate, instead of things you love.
title:6 Questions To Ask Before Hiring A Personal Trainer
author:Jon Gestl
date_saved:2007-07-25 12:30:10

Once reserved only for the rich and famous, personal fitness training has hit the mainstream.  A personal trainer is now as common as a pair of good cross trainers and a water bottle. 
But unlike your hair stylist, your fitness trainer doesn’t need to be tested and licensed by a state licensing board. Someone with little more than a great body--but no experience--can print business cards, call themselves a personal trainer, and take your money.
So if you’re looking for a trainer, you’re on your own. Here are six questions to ask trainers either in person or by phone before hiring them. 
1. Can I have references?
This is the best way to get honest information. A prospective trainer should be more than happy to give you a list of at least three clients whom you can contact.  Ask the references if they achieved their goals, how the trainer helped them to do so, and what they liked best about the trainer.
If the trainer refuses to give references or acts as though it is a major inconvenience, look elsewhere.
2. Through what organization are you certified?
Certification is a credential given by an agency or institution with its own educational and testing procedures. Quality credentialing agencies require a thorough, and often expensive, process of certifying trainers. Usually this includes written, oral and practical exam components. Other agencies will literally "sell" a certification as long as the check clears. 
Current popular and reputable certification associations include the National Strength & Conditioning Association (NSCA), the American College of Sports Medicine (ACSM), and American Council on Exercise (ACE).  Certification from any of these organizations doesn’t guarantee trainer excellence but shows only that the person successfully passed the minimum requirements for certification.  While important, certification is a factor that should be used in combination with all of the other information that you are collecting. 
The trainer also should also be certified in CPR/First Aid and be able to show you the credentials.
3.  What is your training/exercise philosophy?
A credible trainer should be able to explain a philosophy of exercise training. You don’t need a doctoral dissertation here, only a description of how they help clients reach their goals. How do they train clients? How do they motivate them? Is there an assessment process? Find out as much as you can about how they work with clients to achieve goals.
What you are looking for here is a reflection of trainer credibility. If the trainer says something like "I kick my clients’ butts…No pain, no gain, dude," thank them for their time and move on. Be an intelligent consumer. Ask for specifics and clarification if you don’t understand something. This person is going to tell you how to exercise, give you lifestyle information and hold very heavy weights over your head.
3. How much do you charge and how do you expect payment?
Prices for personal fitness instruction vary widely based on where you live and trainer qualification and experience. As with everything else, you usually get what you pay for, but there’a no guarantee that the most expensive trainer will be the best suited for you and your goals.
Talk to other people who have used fitness trainers. Or call health clubs near you to determine the average rate in your area. If the trainer is meeting you at your home, expect to pay slightly more than average. If you are meeting at a health club, prepare to cover the cost of a guest fee if there is one.
Get specifics on all fees and how payment is to be made. Some trainers charge on a per session basis, while others offer packages and discounted rates for a given number of pre-paid sessions.  Some accept only cash. Others accept checks and credit cards.  Most fitness trainers have some sort of cancellation policy. Agree on all financial obligations before the first session and insist that both parties sign a billing contract.
Avoid at all costs the trainer who responds to a question about fees with statements like "How much can you afford?" or "How much are you looking to spend?"  This is someone who has their wallet—not your fitness goals—in mind.
5.  How do they look?
You should never base your selection solely on physical appearance.  A person with a flawless-looking body may not know the first thing about safely teaching you how to achieve your own goals. This is especially true if they have achieved their own results through things like drugs, eating disorders or exercise obsession. 
The person you hire will be teaching you skills and lifestyle habits and doesn’t need to look like a model in a fitness magazine. But trainers do need to practice what they preach. Let’s face it. Are you really going to respect someone’s opinion if you’re in better shape than they are? Probably not.
6. What’s your comfort level?
Above all, make sure you choose a trainer with whom you feel comfortable and whether their personality is a good match with yours. Above all, trust your instincts. Hiring someone with superior training knowledge is worthless if you don’t feel comfortable. You need to trust, respect and feel at ease with them.
You wouldn’t buy a pair of exercise shoes without at least trying them on to see if they’re comfortable. The same concept holds for hiring a personal fitness trainer. Set up an interview, ask the right questions, and follow your instincts for the perfect fit.
6 Simple Breathing Exercise To Deal With Stress

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Breathing is something we all do during our life time. We all know we are going to die if we are not breathing. Breathing is a reflex action done by our body to provide the flow of oxygen around the body to the vital organs.

Wikipedia, online encyclopedia, describes humans breathe between 12 and 20 times per minute, with children breathing faster than adults. 

Babies may breathe as much as 40 times per minute. Adults normally breathe about 500-700ml of air at a time. An...


Article Body:
Breathing is something we all do during our life time. We all know we are going to die if we are not breathing. Breathing is a reflex action done by our body to provide the flow of oxygen around the body to the vital organs.

Wikipedia, online encyclopedia, describes humans breathe between 12 and 20 times per minute, with children breathing faster than adults. 

Babies may breathe as much as 40 times per minute. Adults normally breathe about 500-700ml of air at a time. An average 14 year old takes around 30,000 breaths per day.
However, we can control our breathing. We can be more relaxed by breathing in and out so deeply. The more we allow our body to be filled by deep breathing, the less stress we place on our body and mind.

The more we practice our deep and controlled breathing, the more natural it becomes and we can call on it at any time of day to help us through those tired or stressed out moments.

With all the problems we have -- either we feel stressed out at work, or at the end of a long hard day and we can’t sleep, or if we just want a few minutes to our self -- we will find this simple breathing exercise really beneficial. 

Here are some steps to do breathing exercise:

1. You can lie down, sit down or stand up as long as you are comfortable. Breathe in slowly through your nose to the count of four. Breathe very deep until all your body feel expanded.

2. Hold on that deep breath for four counts, and then exhale slowly through mouth to a count of eight.

3. Repeat the breathing in – right down so your tummy expands. Hold on to it and then exhaling nine more times. 

4. You can breathe deeper once you get used to the above steps by leave one hand on your stomach and place the other lightly across the chest. Breathe right down so your tummy expands

5. When it can’t go any further, breathe in some more and fill the tops of your lungs. Inhalations and exhalation are the same length, eight counts each, without holding in between.

6. When you exhales, let the old air out from your chest then from your tummy. So, you are going to be relaxed.

title:6 Simple Steps To  LifeLong Weight Loss
author:Dianne Villano
date_saved:2007-07-25 12:30:10

If You are sick of losing the same  weight over and over, and feeling like a failure because your last "diet" didn't work, try these tips to not only lose weight, but lose it for good. I have watched hundreds of  clients over the  years and almost without exception, those that lose their weight once and for all have these six basic habits as a part of their lives. 
1. Keep a food diary
For at least five days and up to a week, keep a pen and paper handy and write down everything you eat, how much,  where and when you ate it and who you ate with. try to write it down as you eat it. Most people find that when they try to remember  everything at the end of the day, they leave something out. I have also had clients tell me that they didn't eat something because they knew they were going to have to write it down. Be completely honest with yourself. You don’t need to show anyone the results, but most will be very surprised by them. Particular environments and people can often trigger certain eating behaviors that are redily apparent when you use a food log. free fitness journal/food log.
2. Don’t eat too little
Very low calorie diets will, in the short term, help you lose weight but they’re extremely difficult to maintain. You’ll gradually become tired and irritable, lack the energy to exercise, and people won’t want to eat with you because the long list of ‘taboo’ foods renders restaurant menus, and even family meals at home, unsuitable for your overly strict diet. For a more detailed description of the effects of low calorie diets click here.
3.  Neither feast nor fast - They weren't kidding when they said "breakfast is the most important meal of the day." Studies show that those who skip the first meal, end up eating more total calories throughout the day and tend to make less healthy choices. Try to eat at least 3 meals a day. Optimally you should spread your calories throughout 6 small meals per day. This will keep your metabolism bustling and yuor blood sugar level even to help avoid binging.
4. Freshness Counts - The packaging and processing generally found in "convenience" foods generally reduce the nutrient values of foods and substantially raise the caloric content. The American Dietetic Association  recommends at least 3 - 5 servings from the fruit and vegetable group per day. no time to prepare "home made meals? Try preparing in bulk on the week ends to make healthy choices readily available. Cut up a large bowl of fresh fruit, (1c = 1 serving) or pre make a large bowl of salad or cut up veggies. I usually prepare a weeks worth of chicken or pork so i can quickly re heat it and add it to any recipe.
5. Hydrate your way to quicker weight loss
Drink water ahead of coffee, tea, or soft drinks. Including the ‘hidden’ water we consume in food, we need 64 oz. per day. More is recommended to counteract the dehydration caused by caffeinated beverages and intense exercise or excessive heat.
How much do we need to drink? In general you should be drinking enough water per day so that your urine is nearly clear.
6. Eat less, exercise more
The great thing about food diaries is they show you much where you can cut the number of  "extra" (calories). Many people eat out of habit when they are not even hungry. you may also need to make dietary changes if you begin or increase the intensity of a fitness program.
I know, you are going to say, "I don't have time because ...(insert your favorite excuse here) Ask yourself this..."how much more energy will I have when I am not carrying around this extra _____ pounds? How many more things will I enjoy and feel god while doing when I am in a fit healthy body? Is it worth a few minutes a day to incorporate these simple habits into your day?
title:6 Steps to Clear, Acne-Free Skin
author:Ron King
date_saved:2007-07-25 12:30:11

Hundreds of medications, treatments, cleansers and cosmetics are available for people with acne, but the most important elements of an acne-fighting program won’t cost you a cent.
1. Nourish your skin by eating a healthy and balanced diet.
Most health care specialists agree that a healthy diet will benefit your skin.  Cut down on caffeine, sugar and refined carbohydrates, all of which can activate the hormones that tell your sebaceous glands to produce more oil. Add more fruits, vegetables, seeds, nuts, juices and other healthy treats to your daily diet, and you’ll see in improvement in your skin.
2. Drink lots of water to maintain the skin's elasticity.
Plenty of water is essential to the health of your skin. One of the main activities of the body’s self-healing system is to filter the blood, a job performed mostly by the kidneys, with help from the skin in the form of perspiration. This self-healing system removes the toxic wastes of metabolizing food and of other harmful substances that get into our bodies one way or another.
This purification system operates efficiently only if the volume of water flowing through it is sufficient to carry away the wastes. 6 to 8 glasses (64 fluid ounces) of water a day is the recommendation. To reach your quota, carry bottled water with you in your car, your purse, your briefcase—wherever you go. 
Get the water habit, and your skin will thank you for it.
3. Exercise regularly for good circulation.
Get into a regular routine of exercise. Do it for at least half an hour, five days a week. Exercise improves your blood circulation, helping your body clear toxins from your system, including your skin.  Better circulation also increases the delivery of oxygen and nutrients to your skin. Exercise also relieves stress, which is a common cause of acne flare-ups. Last but not least, exercise releases endorphins, the "feel good" substance in your brain that puts a smile on your face—the best beauty secret of all.
4. Cleanse your face—then tone, moisturize, and exfoliate.
At night

First remove your makeup with an oil-free makeup remover and a cotton ball. 
Then wash your face with lukewarm water and an oil-free, non-comedogenic (doesn’t block pores) cleanser. 
Pat (don’t rub) it dry with a soft towel.
And apply an oil-free moisturizer.

In the morning

Wash your face as directed above, then use an alcohol-free toner.  
Next apply moisturizer. 
Then apply makeup—all oil-free and non-comedogenic.

Once or twice a week use an exfoliator with alpha hydroxy acid or glycolic acid. This will aid in the shedding of dead skin cells, the “food” for the bacteria that cause pimples. 
If you exercise during the day, you’ll need to wash your face a third time, immediately afterward.
5. Protect your skin from the sun and harsh weather.
One popular myth about acne is that tanning will clear it.  It may seem so at first, but soon you will notice that your tanned skin becomes less pliable, making it less able to shed oil and dead skin cells, which clog your pores. Your acne will become worse, not better. 
Always wear sun block with at least an SPF-15 UVA & UVB rating.  If you’ll be outside in the sun for long, wear a wide-brimmed hat.
6. Get plenty of good-quality rest.  
Your immune system requires energy to do its work, including the work of protecting your skin from acne. The deep sleep the brain needs for “recharging” comes several hours into the sleep cycle.  That’s why a few hours here and there won’t do. Most people need at least 6 to 8 hours of sleep a night. Consider it beauty sleep.
If you make these 6 items part of your daily routine, you’ll look better, feel better, and have less need of expensive acne treatments and cosmetics.
title:6 Steps to Decoding and Zapping a Zit
author:Naweko San-Joyz
date_saved:2007-07-25 12:30:11

Typically when a zit pops up on your face, you first response is “How fast can I get rid of this thing?” This situation can accelerate to a nightmare if your visage is canvassed with pimples that seemingly reproduce faster than bunnies. There is a simple way to take the frustration out of an unwelcome colony of zits and permanently supplant them. It involves a bit detective work that will prove to be more potent than any acne treatment that you’ve tried in the past. 
Step one: Location, location, location. Where are the zits located at on your face or body? The areas of our face are directly related to organs within your body. For example, the area just below the space between your eyes corresponds to the pancreas. A zit appearing in this area could result from over consuming sugar products, which taxes the pancreas. You could remedy this zit by reducing your simple sugar intake for 2-3 days. 
Step two: Type. What type of zit are you dealing with? A papule, cyst, whitehead, blackhead, or pustule? The type of zits you have reveals what type of issues your body is battling and how serious this issue is. For instance, cysts are deep within the skin and its unforgivingly painful set of traits queues you that your body is in desperate need of a change. The formation of a cyst is tied to the health of your blood and immune system. To help uproot a cyst, you would boost your immune system and cleanse your blood. Taking an herbal laxative for a few days and drinking blood-cleansing teas containing goldenseal will ease the load on your immune system. 
Step three. Time. How long have you been dealing with acne? 2 days, 3 weeks, 4 months, or y-e-a-r-s! Does it usually occur at a specific time? As unfortunate as it may sound, the amount of time you have had acne will be directly proportional to the amount of time it takes to free yourself of acne. Why, it took time and habits to create acne and it will take the same to remove it. If you have just recently begun to experience acne, you can reflect on you life form the past one to two months and note any significant changes you have experienced or initiated in your personal life and diet. For example, are you preparing for a new job, looking for a wife, just had a baby, etc. Any major, or new change in your life impacts your hormones. So, examine how you've dealt with these changes or new desires. What emotions do they evoke in you? Excitement, fear, impatience, uncertainty? If you can control or somehow contain your emotional response, you can simultaneously contain your hormones and fend off zits. 
If you’ve been coping with acne for years, you cure will be a bit more involved. This upside of this is that you stand to discover more about yourself that your neophyte acne counterparts. In a nutshell, you can begin remedying a long-time acne issue by enhancing your immune system, cleansing your blood, strengthening your liver and ensuring that your colon is clear. If you’ve tried all that and still need acne resolution help, you can pin point your acne trigger. 
Step Four. Remove or resolve your Acne Trigger. An acne trigger is any thought, location, feeling, food, emotion, response, drink, drug, memory and/or experience that sets off a series of hormonal reactions in your body that ultimately result in an acneic formation.
Stress, excess sugar, bodily toxicity, depression and extreme mood swings can move the body to excrete excess oils on the face. This excess oil creates the ideal environment for the bacteria to reproduce in excessive numbers. As you see, you do not remove acne by killing the bacteria because bacteria are highly intelligent life forms and serve critical bodily functions.
The p acnes that are often blamed for causing acne can only irritate the skin and provoke the formation of a zit when our own internal imbalances create the ideal environment for the bacteria to reproduce in excessive numbers. 
Once you find your unique acne trigger you can remove the root cause of your acne and live acne free. 
Step five. Examine your past acne treatment strategies. How have you dealt with zits in the past? What worked? What did not work? Perhaps you’ve tried creams, prescription medicines and herbal supplements. Unfortunately, most people go for a treatment hoping for one thing only, removal of zits. But acne treatments target zits differently. For example, benzoyl peroxide works by “killing acne causing bacteria” and thereby helping to reduce the presence of acne. Actually, you need p acne bacteria your face and do not want to kill them per se. You want to avoid creating an environment that is conducive to acne. Controlling and understanding your acne trigger do this. 
Salicylic acid works be helping to exfoliate the skin and reduce the build-up of dead skin cells that can cause inflammation of the hair follicle and zits. You can only exfoliate your skin so much. If you hormones are causing excess oils faster that you can safely exfoliate, salicylic acid will only help to a moderate extent. Then there are antibiotics designed again to “kill acne causing bacteria”. As a major setback to you aims of acne freedom, antibiotics actually destroy some much-needed intestinal bacteria such as the acidophilus. This intestinal upset can lead to constipation and a weakened immune system- a combo that can worsen acne. 
If your skin is covered with inflamed zits such as cysts, papules and whitehead, you want to reduce inflammation, not dry your skin out. Boosting the immune system reduces inflammation. This can be done by drinking sugar free juices containing citric acid, like lemon aid or supplementing your diet with a multivitamin containing 1000mg of vitamin C. Drinking calming, cleansing and antioxidant rich teas such as chamomile, green tea, or Echinacea teas also aid the immune system. 
Are you battling blackheads? You can quickly assist these blemishes by using an exfoliating acid peel such as an alpha hydroxy peel. Blackheads are open pores clogged excess oils that have been exposed to the air. This exposure turns the exposed oils black. The acid peels penetrate and help remove this plug. 
If you have taken antibiotics in the past, you may wish to take and herbal laxative or supplement containing acidophilus to help restore the intestinal balance of bacteria in your body to ensure regularity. 
Step six: Assimilation. In short, you acne treatment should boost your immune system, help your naturally control your hormones, help reveal more beautiful skin and reveal insights about yourself. For more acne self-care tips, visit
title:6 Steps to Relieve Stress
author:Lambert Klein
date_saved:2007-07-25 12:30:11

We get over-stressed now and then. It's a natural response under certain conditions. We need to be concern when our stress is getting out of hand and interfering with our lifestyle. What problems can too much stress cause?
· High Blood Pressure · Colds and the Flu · Allergies · Diabetes · Damage Relationships · General Bad Health
The list goes on….
Getting over the stress is what we want to strive for. How can we go about this? Taking the natural approach is probably the best way to start. Here are a few ideas to begin with.
Exercise: It may be difficult to begin an exercise program but once you start it will become easier. Exercise helps to blow off steam and gets rid of excess stress. So you benefit by reducing your tension and obtaining a workout as well. Of course talk to your physician before beginning an exercise program.
Relax: Yes it is hard to relax when you are stressing. Try taking in a deep breath slowly. Now as you breathe out picture all the stress leaving you. You may find that doing relaxation techniques on a regular basic when you aren't stressed out to be beneficial.
Learn relaxation techniques such as: · Meditation · Yoga · EFT · Z-Point · Bio-Feedback · Listening to some soothing music. · Prayer · Asking for Assistance · Joining a Support Network
Look into what causes your stress: You may not know what is inducing you stress. Try to understand where the source is coming from if possible. Once you understand what is causing your stress you can try to modify these problem areas. If you can't, can you substantially reduce them? Maybe you can look at these stressors in a different way.
Have a Positive Attitude: Always look on the bright side of things. Don't think about what may go wrong. Take positive steps to improve yourself, your business and your spirit. Work on your ambitions. Find methods to enhance your routine activities. At the end of the day understand that you have done all you can to maintain a healthy lookout on life. Now you can relax and enjoy the remainder of the evening either by yourself or with family and friends.
Nutrition: A healthy diet with the proper nutrition is one key to balancing you physical, mental and emotional health. Frozen TV dinners or Big Macs are not good choices. You need to consume as much unprocessed food as possible. Try to eat as much organic products as possible to eliminate pesticides from your diet. Eat plenty of fresh vegetables, raw if possible, and some fruit. Drink plenty of clean water to keep those brain neurons communicating.
Get Enough Rest: Getting enough sleep at night is crucial to keeping stress at bay. Try to relax the best you can in the evening. Exercise early so that you aren't all wound up. If you watch a movie ensure it's not too violent are exciting. It may be better to watch a comedy, read something soothing or listen to soft pleasant music.
If your stress is so severe and you can't seem to find relief regardless of what you try then you may desire to request professional help.
So there you have six ideas that will help you reduce stress and enjoy life more. Don't delay. Start on these recommendations right away. Don't stop there. Keep looking for new ways to manage your stress and genuinely enjoy life once more.
Copyright 2005 Think Healthy

6 Tips For 6-pack Abs

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No matter if you are a teen trying to get into shape or a grown woman returning to the world of fitness, a harder and flatter stomach is the final goal for many a person. Because of this, this topic is covered in plenty of fitness myths and revolutionary ideas and is especially susceptible to fancy machines and ideas that claim to give a rock hard 6-pack in  weeks, yet do absolutely nothing.

abs fitness 6-pack

Article Body:
No matter if you are a teen trying to get into shape or a grown woman returning to the world of fitness, a harder and flatter stomach is the final goal for many a person. Because of this, this topic is covered in plenty of fitness myths and revolutionary ideas and is especially susceptible to fancy machines and ideas that claim to give a rock hard 6-pack in  weeks, yet do absolutely nothing. This article does not claim to give "rock hard abs" in a week, but instead serves to try to change the views some people have gotten from watching too many infomercials at 2AM.

1. You Can't Spot-Reduce

This means that you can't burn fat only from a specific spot on your body. All the sit-ups in the world will not burn the fat on your gut. Bodyfat is lost from all over your body and is caused by a caloric deficit, not from activating a certain muscle group.

2. Cardio is Important

The key to getting a 6-pack is not in building up the abdominals, but in burning the fat that is covering them. The way to achieve this is is to have a caloric deficit, which can be achieved by both taking in less calories and using up more calories. A form of cardio that is very effective for burning fat and boosting your metabolism is HIIT. HIIT is exercising in short bursts of intense cardio followed by a short cooldown. An example of a session would be a 30 second run, followed by a 30 second jog, followed by another sprint, and so on for 4 to 15 minutes depending on the fitness of person.

3. Abs are made in the kitchen

This is the least complex and yet the most difficult aspect in getting a 6-pack. The key to getting a 6-pack is to cut down on food and lose bodyfat. Here are some easily applicable tips:

    * Stop drinking soda and start to drink only water. It can make a huge difference.

    * Eat 5-6 small meals a day. This helps boost your metabolism and keeps your appetite in check.

    * Try to find your calorie maintenance level and gradually decrease 100-200 calories per week until your are shedding about 1-2 pounds a week.

4. Sit-ups are useless

Sit-ups are supposed to target the abs but really the hip flexors and spinal erectors are doing the work in the movement. The abdominals are only used isometrically as stabilizers. This means that sit-ups are terrible for your back and do not benefit your abs anyway.

5. Other Exercises To Do

Now this would be the time for me to plug some new life-changing product or idea, but that is not the point of this article. Here are some ab exercises for beginners to do instead of the traditional sit-up:

    * Crunches - There are many different types, but try to think of it as pulling your bottom rib directly to your hip

    * Weighted crunches - Do normal crunches except hold a plate to your chest

    * Hanging leg raises - hang from a bar and pull your knees directly to your chest

6. Don't Give Up!

While achieving  your goal of a 6-pack may not be as painless and easy as infomercials may have you think, it is still a very realistic goal even for a beginner. All it takes hard work and determination. Giving up a week after you started will not help you get a six pack or help your your overall fitness.

title:6 Tips for a Healthy Memory
author:Kevin Pezze
date_saved:2007-07-25 12:30:11

There a number of basic things that you probably do each day to help extend the life of the valuable tool called your memory. The following are a few practical suggestions for you if you have not already done them. These are techniques that have been used successfully by the author.
In a nutshell they are: Eat well, build your future, reduce stress, exercise, use food supplements or vitamins and do memory recovery drills.
1. Eat  Well – The USA Today reported on June 20, 2005 that fruit and vegetable juices and clean gums can defend against disease.  Also getting regular exercise and even brushing you teeth could offer protection against Alzheimer’s.  Eat greens of all kinds like spinach and broccoli daily along with high protein foods like eggs, cheeses and peanut butter. Do not starve the body as that starves the brain. Eat salads and proteins throughout the day.  
2. Build Your Future -- Everyone needs to have plans for the future whether you are in your teens or 105 years old. Building and creating your future is what keeps you alive. It could be something as simple as painting your bedroom over, going to see your favorite baseball team play or creating a new twist to the same dish you have been serving for years. It is the maintaining of interest in life that keeps us alive.
3. REDUCE STRESS  -- Stress of any kind chews up the mental energy you have. it is often compensated by alcohol, overeating, extramarital affairs, gambling, drugs or just pure disinterest in others in life. But the actual cause of stress needs to be located and handled. There are many ways to spot this through just having a conversation with a close friend or trying Dianetic auditing that gets to the root   of stress.
4. EXERCISE-- Daily exercise of the cardiovascular type can release valuable endorphins that feed the brain and rest the nervous system. These natural hormones tend to purge the body and augment circulation to the brain. As the body tightens up walks, massages or biking can be very helpful. Swimming is a premier exercise for the complete body without stress on the joints
5. USE FOOD SUPPLEMENTS OR VITAMINS--There are numerous food supplements and many vitamins that aid in the continuous blood flow to the brain and the nervous system. Gingko biloba or ginko improves the circulation to the brain,. This allows more oxygen to reach the brain which helps in short and long term memory, energy and concentration. Ginkgo biloba leaf extract is the most widely sold plant medicine in Europe, where it is used to treat the symptoms of early-stage Alzheimer's disease and dementia . A June 2002 Study by the Journal of the Medical Association suggests that foods rich in Vitamin E may help protect some people from Alzheimer’s Disease. To purchase high quality vitamins like vitamin e or the extract gingko go to and click on products and type in vitamin e or gingko in the search box.
6. RECOVER YOUR MEMORY--Reading, working on crossword puzzles, writing, doing jigsaw puzzles and playing any kind game or learning something new will keep your mind sharp and recover words and ideas from the past. For more on more intense recovery follow the memory techniques in the book   Self Analysis. 
For more information visit Thanks!
title:6 Truths About Ayurveda
author:Lindsay Fox
date_saved:2007-07-25 12:30:11

#1 Ayurvedic medicine is less effective.
Truth: It is true that this method of treatment calls for more patience and endurance. The effectiveness can be cited by this example. 
Whenever there is a tear in a cloth or a hole in a pitcher, we intend to rectify it using the similar material that it is made of. Similarly any fault in human body also calls to be corrected by use of natural resources, as much as possible.
#2 Ayurvedic medicines are slow in showing results.
Truth: The irony lies with the delay from patient’s side. Most patients visiting holistic practitioners take their time in trying other systems of medicine so as to derive a faster result. This not only delays the effect of medicine, it also hampers the working of the drug. This is because the patient has either tried much more complicated and powerful combination of drugs, the effect of which needs to be neutralized first. Or in the mean time, his malady has substantially become deep rooted and taken chronic form. It may at times show to work slowly, but as the fable goes slow and steady wins the race.
# 3 Ayurvedic medicine has side effects.
Truth: Any side effect from medicine, of any therapy, may result from the misuse of drug, either in processing or in prescribing. As far as side effect or after effect is concerned, I believe time tested medicines are safer provided the former two factors are precise. The safety of Ayurvedic medicine and mode of treatment may be advocated in 3 pints.
1. In Ayurveda the very first principle in treating a disease is to do away with the basic cause, and also to see that no new ailment emerges as a consequence. A disease is eradicated from its roots.
2. Ayurveda insists that medicine be centered at the patient, than on the disease. The mind, body and soul are considered a tripod and medicine is prescribed for overall health augmentation.
3. Since Ayourvda deals with preparations mainly from herbs and natural resources, it is a harmless therapy with least or no side effects.
#4 Ayurvedic medicines are for older patients.
Truth: There is no known limitation in this form of treatment. It is equally suited to all age groups. Ayurveda could be considered a boon for children when their body system is yet tender and in process of immunity building. The natural products do not interfere with their body resistance and at the same time tends to be more safe and comforting.
#5 Ayurvedic medicines are just an alternative.
Truth: Ayurvedic system of medicine is incorrectly quoted as an alternate therapy as this has always been the most ancient and complete system of medicine. It’s been existing before the birth of other medical therapies. The word Ayurveda is itself derived from ‘Ayush’ which means life and ‘Veda’ which means science. There fore, Ayurveda is the complete science of life. It is a treasure to provide every individual a life full of health, vigor and vitality.
title:6 Ways To Destroy a Beautiful Complexion
author:Dr GW Graham
date_saved:2007-07-25 12:30:11

Women (and men. too) spend billions of dollars trying to make their complexions look great. Sometimes their efforts are self-defeating. Some of the following problems you have heard of before but I bet you haven't heard of all of this. 
Sun damage 
Harmful UV rays can cause scarring of the elastic tissues in your skin. These elastic tissues make skin soft and easy to move. A condition called solar keratosis develops from long term exposure to UV rays. This will cause the skin to lose its flexibility and will make a 30 year old woman look 59. Plus skin cancer can ruin your entire day. Use sunscreen. 
Also, many women, after years of sun exposure develop a condition called, Fungal Solar Keratosis. The sun damage cracks the skin, allowing fungal parasites under the skin. These parasites will interfere with normal healing even if therapeutic skin creams are used. Special fungal skin creams are the only solution. 
Bad make up 
Many manufacturers put chemicals in their products to make them last longer. It costs money to remove spoiled lipstick et al from the shelves of grocery stores and pharmacies. So they put things like phenol and formaldehyde in all their skin care products. Germs can't live with these poisons around. But these products are very caustic. They burn skin and can cause cancer. 
Use only skin products without these poisons. Check the labels. 
If you live in a dry or salty environment, the dry air will suck moisture out of your skin. This causes the skin cells to shrivel up and makes puckering lines develop. Women in moist environments like Great Britain are noted for their youthful complexions. 
Good chemical free moisturizers will help. Also moving to a lake will help. 
Bad diet 
Skin needs proper nutrition in order to replace dead skin cells with new softer, healthier cells. Of course, you entire body needs proper nutrition. But the skin shows the signs of improper diet long before the liver does. When did you ever see an unhealthy, ugly liver anyway? You've seen a lot of ugly skin. 
Look up the food pyramid put out by the US government. Stick with this and you will generally be ok. 
Air toxins 
Household cleansers contain some of the deadliest materials known to humankind. Yet we cover our bodies with them when we clean our homes and offices. Many contain bleach which will destroy our skin and make us look like mummies. It's also bad for the lungs and kills sperm development in small boys. 
Also chemicals in the air from household mold will cause the skin cells to toughen up and get scaly. The molds live in the walls and under sinks and send these chemicals into the air of your home. 
Of course, being sick makes you look terrible. 
You don't need a dermatologist for most of these probems. Just common sense and a little time checking ingredient lists.

title:6 Ways to Eat More Healthfully
author:Kim Beardsmore
date_saved:2007-07-25 12:30:10

With so much 'diet advice' around today it is little wonder if you feel somewhat confused. Whether you are wanting to lose weight, maintain your weight or help your family eat more healthfully....these six, simple ideas will help you to eat more heathfully.
1 Stay away from the inside aisles
When you grocery shop, fill up your trolley from the aisles around the outside the perimeter of the store. This is where the fresh fruit, vegetables and fresh foods are kept.  
2 Eat small amounts frequently
Don't allow yourself to get hungry.  Keep your appetite in control with smaller meals and healthy snacks in between.
3 Keep close to nature
Fresh is best and generally much better for you than pre-packaged. For example, a fresh potato baked in its jacket is more healthy than pre-packaged "potato au gratin".
4 Experiment and use spices
Get used to cooking with a wide variety of spices. It's possible to get fabulous flavor with spices without adding high calorie fats and oils. 
5 Read  "fat free" labels carefully
Many "fat free" items contain additional carbohydrates in the form of sugar or fructose to compensate for reduced flavor and can do more to add to your weight than the "full strength" product. 
6 Use low fat dairy products
For adults, much healthier as low fat dairy products have the nutrients without the extra fat.
(c) Copyright Kim Beardsmore
title:7 Easy Steps To Weight Loss
author:Dan Farrell
date_saved:2007-07-25 12:30:11

Is one of your New Year's resolutions to lose weight? To finally start to feel good about yourself and look good? You aren't alone, as millions of Americans are looking for that 'perfect weight loss program'.  Here are a 7 steps you can start today and see results very quickly. No fads, just facts maam :o)
Current statistics reveal that 75% of Americans are overweight and 40% are
obese. For those who desire to lose weight and obtain optimal health, sometimes it can be overwhelming trying to figure out where to start. From the Atkins Diet to the South Beach Diet; from the low fat to low carb diets, there are numerous weight-loss plans to choose from. In addition, given conflicting information as to what works best, it can be difficult deciding what to do.
For those who have tried many diet plans with no success, it becomes more difficult and frustrating. Many people forget that a diet might work wonders for
their friend but won't work well for them...not because the diet is "bad", but because each body reacts differently. However, there is a way to lose weight that is easy, fast, and doesn't involve deprivation or calorie counting.
Before the weight loss tips are discussed, it's important to address some background information about body genetics and why weight loss can be difficult.
Before anyone starts a diet, it is important to note that each person has a different body build. Some people are short and stout while others are tall and thin. Some have big hips and shoulders, and others are short and very muscular.
Genetics can determine body shape and a person's natural build just as it does eye color, hair color, skin color, and so on. The good news is that genetics do not determine whether or not one will be fat, but will determine one's body shape. This means that not every woman can expect to be tall and thin like a Hollywood actress or supermodel such as Tyra Banks. Not every man can expect to be defined and muscular like The Rock. The goal, really, is to be at a comfortable weight for one's body shape and to feel good about it.
So, why are people overweight? Here are 11 of the most common reasons:
1. Slow metabolism: People who are overweight have a hard time burning off food.
As a result, the fat is stored.
2. Emotional eating: Those who struggle with weight often eat when stressed or when other emotional upheavals are happening in their life.
3. Hormonal imbalances.
4. Eating portions that are too large.
5. Eating lots of "diet food" (that is low fat,low carb, and "sugar free" foods).
6. Build up of toxins in the body.
7. Eating late: Late-night eating can cause food to convert to fat more easily.
8. High susceptibility to growth hormones: These hormones are given to animals to help them grow faster and larger, so meat and dairy have residual growth hormones. In humans, these hormones can result in increased fat storage.
9. Not eating breakfast.
10. Numerous diets: Going from diet to diet has a negative impact on the metabolism and causes weight loss to be much more difficult.
11. Food ingredients: The reasons why are amazing and beyond the scope of this article.
Simple Tips for Easy Weight Loss:
Now that there is a better understanding of body genetics and why people have a tendency to be overweight, here are the tips for fast, easy weight loss.
Tip #1: Drink water upon arising: First thing in the morning, drink eight ounces of distilled water, bottled water, or filtered water (not tap water).
Tip #2: Eat a big breakfast: This should be done 45 minutes after getting up in the morning. Suggested organic foods to choose from (they must be organic) are apples, bananas, rye bread with no sugar, plain yogurt, tuna, lamb, tomatoes, carrots, peppers, raw honey, wild smoked salmon, and so on.
Tip #3: Drink distilled water throughout the day: Eight glasses is recommended
Tip #4: Walk non-stop one hour each day: This doesn't have to be power walking; just walk at your own pace. Walking outdoors is best.
Tip #5: Stop eating after 6:00 PM: This is hard for some people, but do the best you can.
Tip #6: Do a candida cleanse: Candida is yeast overgrowth in the colon that can cause all kinds of health problems. Check online for "Candida Cleanse" or go to your local health food store.
Tip #7: Do a colon cleanse: This cleanse cleans out the digestive system, which is clogged and sluggish in many overweight people. Once again, check online or go to your local health food store.
More and more Americans are becoming overweight. Extra weight can result in many health issues and negatively impact one's emotional state and self-esteem.
However, for those struggling with this problem, there is hope. You can lose it and keep it off. Now that you have a understanding of body genetics and why you might be overweight, take action today! Commit to trying at least a few of the steps.
Copyright © 2006 Prepaid Solutions
title:7 Excuses For Not Starting Up Your Weight Loss Diet
author:Terje Brooks Ellingsen
date_saved:2007-07-25 12:30:11

Changing habits is one of the most difficult challanges we human beings are facing. This also applies to changing food habits, and especially starting a weight loss diet, when you are used to eating what you want when you want it. When we feel defeated by this challenge it is easy to find excuses for not doing it. I'll discuss 7 common excuses for not starting up or staying on a fitness diet, and give you some tips on what to do to get your mind "on track" again.
1." I simply love good food, I will never be able to carry this diet out!"
There are two points worth commenting on in this statement. If you tell yourself that you will never be able to carry out your fat loss diet, I can almost guarantee you, you won't. What you should tell yourself is: "I definately will be able to carry out this fat loss diet" and repeat it as often as possible. If you do, your mind will trust you more and more and finally it will know this as the truth.
Who said that you can't eat good food? There are plenty of delicious gourmet foods you can eat while you lose weight and you can eat as much food as you want - but you have to eat it in certain combinations. There are weight loss programs today that pay attention to anybody's needs and preferences and empahsize certain foods as the main ingredients in the diet. Chose a diet for losing weight that fit your preferences and tastes best. 
2. "I have tried this many times before and I'm always falling back to my old eating habits before I have reached my weight loss goal. "
So, why not do it right this time? What did you do wrong last time, so you flipped out from your weight loss program? And the time before that? And before that? Do you see a pattern here? Did you use the same excuses? Be aware of what you said to yourself to justify the quitting of your diet. Look at your mistakes in a positive way, learn from them and do not make the same mistake this time.
3. "I will not be able to do my work good enough when I have to starve every day."
If you have been on a diet for losing weight before, you know that this is BS. First, after a few days of little but healthy food - you will feel an increase in your energy. If you exercise in addition, the raise in energy will be even greater.
And which other person but yourself, said that you have to starve? There are fat loss plans out there structured so that you'll never even have the slightest starving feeling during the dieting period. So that is no excuse for omitting your diet at all.
4. "My family and I always go to Sizzler's every sunday - a tradition that we love."
If that is a family tradition you love, there is no reason to stop it. If you chose a high protein diet, you can eat as much grilled meat as you want and even mix it with vegatables and carb substitutes. Or if you prefer fruits and vegatables - stay to these. Anyway, eat which ever combination you want but don't eat so much -especially of foods high in fat and sugar. If this is the only "freak-out" per week, go to Sizzler's, MacDonald's, Golden Coral or wherever, and eat as much as you want. But stay on the diet the rest of the week, and you'll still lose weight.
5. "I love to take a glass or two of cold beer when I'm sitting in the garden after dinner."
Do it, but not every day. If you limit it to let's say twice a week, you're on the safe side; You will still lose weight if you stay on your diet, even with a few glasses of beer, vine or brandy per week. So, don't use this argument for an excuse not to begin to lose excess fat.
6. "I travel much in my job, and have to stay in hotels and eat the hotel's food."
Most hotels will give you the food you order. If you stay on a low fat diet, order low fat food or chose food low in fat from the buffet. The same with low carb diets; order meat, fish, low carb vegetables and even carbohydrate substitutes. So, if you really want to lose weight, the hotel and traveling life is no valid excuse for omitting your weight loss.
7. "Many fat people seem to be very happy - why can't I just be happy with who I am?"
Maybe you can. The question you have to ask yourself is: Am I happy with myself now? If you can answer an honest "yes" to this question, stay away from weight loss diets. If your answer is "no", then find a diet among the arsenal of different types of diets offered today, that fits your needs and preferences best. 
The selection of diets has never been bigger or more varied than today, so you can find one that fits you and your needs perfectly. 

title:7 Proven Ways to Resist the Urge to Smoke
author:Arina Nikitina
date_saved:2007-07-25 12:30:10

When you decide to stop smoking the most difficult part is to resist the urges. It doesn't matter that each craving lasts only 3-5 minutes. It's still the whole 5 minutes to battle with your willpower! These 7 tips will help you to resist the urge to smoke one urge at a time. 
1. Remind Yourself Why You Quit 
Every time you experience a craving remind yourself why you quit. It's the excellent idea to take a blank index card and list all the reasons why you decided to quit smoking. List as many as you can, the more the better. If necessary, take the second index card. Carry them with you all the time. Every time you feel the urge to smoke take the index card and slowly read all your reasons why you decided to stop. After you finish reading your urge will pass! (If not, read them one more time or come up with more reasons.) 
2. Reward Yourself. 
Make it a habit to reward yourself at the end of each nonsmoking week. Think of something you want (it doesn’t have to be something expensive, a nice home made meal or hot bath will work). Take the index card and write down what would you give yourself at the end of the week. When the urge comes take a look at the index card with your reward. Isn't it worth coping for 3 minutes? :) 
3. Be prepared for your urges! 
Get yourself prepared for the urge to smoke in advance. In most cases something triggers the craving (certain feelings, people, or places). You have to know what triggers the urge. 
Lets do a really quick exercise. Take a blank piece of paper and divide it into 2 columns. On the one side list your triggers (like “stuck in traffic”, “drinking morning coffee”, “arguing with colleague”...) and in the second column write down the alternative course of action. 
For example, instead of smoking while drinking your morning coffee you could read a newspaper. Instead of smoking after the hot argument with your colleague you can take a walk around a block or write down everything you think about this person, then tier this piece of paper in shreds and throw it away. Don't be lazy, write it down! This exercise really works! 
4. Call your friend. 
This method works great. Call someone who can support you, who can talk with you for a couple of minutes. You can call your nonsmoking friend, or someone who's trying to quit smoking too. 
5. Distract yourself with a quick task. 
Think of a small task you have to do, something what would take you 5-10 minutes. Make a call, send a fax, make yourself a cup of coffee, water the plant in your office. Anything! Your task is to distract yourself until the urge will pass. (Hint: Try to find activity that makes smoking impossible!) 
6. Drink a Glass of Water. 
Take a glass of water and drink it with a straw. First of all having something in your mouth to chew on will help, second it will take you a couple of minutes to drink the whole glass and the urge will pass. Plus, don't forget that you're supposed to drink 8 glasses of water every day! 
7. Power Tip. 
That’s the disgusting one, but it often works. Print a small picture of smoker's lungs (you can find one here: ) and put it somewhere in your wallet. I know the view is not pretty, but something like this can stop you dead on your track from lighting up. Take a look! Really! THIS could be your lungs! You love yourself, and you respect your body. Why harm yourself?
title:7 Reasons Low Carb Diets are Wrong
author:Charles Remington
date_saved:2007-07-25 12:30:10

The human body is designed to run best on a certain type and balance of fuel.  Unfortunately the latest low-carbohydrate fad diets are not fuel that the human body was designed to run on.  Low - carbohydrate diets can cause several health concerns over time.  Here are the top seven.
1.  Gout
Gout is a form of arthritis that occurs when excessive uric acid levels, start to crystalize in joints, leading to pain and inflamation.  Uric acid is a waste product in the liver's metabolism of protein.  Excessive amounts of protein may lead to an inability of elimination of uric acid.   The FAT LOSS COACH recommends you should not to exceed 1-1.25 grams of protein per lean pound of body weight.
2. Kidney Stones
Kidney stones are hard masses that form in the kidneys when uric acid or calcium oxalate crystalizes and over time form stones.   Insoluble fiber found only in carbohydrates reduces the absorption of calcium, which cause urinary calcium levels to drop resulting in prevention of kidney stone's formation.  The FAT LOSS COACH program recommends the consumption of 30 or more grams of fiber daily.  This is not attainable on low - carbohydrate diets.
3.  Constipation and Poor Intestinal Health
To maintain good intestinal health our bodies require thirty or more grams of fiber daily.  Fiber is divided into two types soluble and insoluble.  Insoluble fiber is vital in formation of stools and decreases the time process of waste elimination.  Low carbohydrate diets are too low in insoluble fiber and increase risk of constipation.  Poor transit time of waste material increases risk of certain colon cancers.  Insoluble fibers prevent the buildup of mucus on intestinal walls which lead to poor absorption of nutrients into the body.  Low carbohydrate diets are inadequate to maintain good intestinal wall health.  The FAT LOSS COACH program uses whole grains, oats, beans, fruits and vegetable which are rich in soluble and insoluble fiber.  This lowers the risk for constipation, irritable bowel, diverticulitis, crohn's disease, hemorrhoids and colon cancers.
4.  Rise in Cholesterol Levels increase Risk Heart Disease
Risk of heart disease increases on a low carbohydrate, low fiber diets.  These diets promote excessive amounts of animal protein, cholesterol and saturated fat.  Exuberant amounts of protein increase homocysteine, which is a bi product of the amino acid methionine.  Many experts believe that high homocysteine levels have many toxic effects which lead to increase risk of heart disease and hardening of arteries.   Low carbohydrate, low fiber diets reduce the absorption and elimination of digestive bile in the intestines.  Digestive bile is produced in the liver from cholesterol.  A decrease in digestive bile production raises blood serum cholesterol levels which increases risk of heart disease.   Unlike low carbohydrate diets the FAT LOSS COACH promotes nutritional balance providing 30% protein, 50% high fiber carbohydrates, 20% fat.
5.  Osteoporosis
Osteoporosis is the reduction of bone density, due to the loss of calcium over long periods of time.  Several dietary factors increase the risk of osteoporosis.  When dietary protein reaches excessive levels, so does the loss of calcium in the urine.    Most studies show that a life - long  high protein diet results in an increase of osteoporosis.  Poor intestinal health due to low fiber diets cause inadequate absorption of calcium in intestines contributing to poor bone formation.  This would suggest that all low carbohydrate diets cannot become a life long lifestyle of eating.  This is only one of many reasons why low carbohydrate diets provide poor Long Term Weight Control.  Interestingly, a diet too low in protein can also increase risk of osteoporosis.   There is no one size fits all when managing our weight.  All FAT LOSS COACH programs are customized to the individual providing the right balance of protein, carbohydrate and fat.
6.  Loss of Muscle and Reduction of Metabolism
Any diet that applies the restriction of calories less than the body's daily requirements over long periods of time will result in the loss of lean muscle tissue and a decrease in the metabolism.  All low carbohydrate diets are focused solely on weight loss.  The loss of fat comes at a high cost, which is the loss of lean muscle.  The loss of muscle reduces the resting metabolic rate, which is the major cause for rebound weight gain.  Research shows 95% of all dieters' will regain that weight back.  WE DON'T FAIL AT DIET'S - DIET'S FAIL US!  The FAT LOSS COACH is a nutritional breakthrough because of it's three day eating cycle, called the GLYCO - CYCLE.  The secret is we don't try to lose fat every day.  That would result in losing muscle and reducing metabolism.  ( Go to FAT LOSS COACH story to learn how the Glyco - Cycle was discovered ).
7.  Poor Exercise Performance and Recovery
Carbohydrates are the primary fuel for your muscles and brain.  Eating a low carbohydrate diet prevent proper maintenance of muscle and liver glycogen ( storage form of carbohydrate and water ), decreasing muscle performance and increasing muscle fatigue.  ATP is the main source of energy for all muscle contraction.  When a muscle is used, a chemical reaction breaks down ATP to produce energy.  There is only enough ATP stored in the muscle for a few contractions.  More ATP is needed.  There are three enzyme systems that can create more ATP.  The three sources of ATP for muscle contraction are carbohydrates, fatty acids and amino acid proteins.  Carbohydrates metabolize  efficiently and are therefore used first.  If carbohydrates are not available, your muscles metabolize fatty acids and amino acids as secondary sources of ATP.  These secondary sources are not efficient, which consequently cause your strength and endurance to drop drastically.  The FAT LOSS COACH is customized to your amount of muscle and exercise schedule.  It provides 50% of your calories from high fiber, low glycemic ( turn into blood sugar slowly ) carbohydrates which are metabolized into muscle energy best.  This will lead to increases in strength and muscle endurance.
Final Thoughts
Long term success managing weight starts with the right approach.  If you are overweight, the real problem is that you have too much body fat for how much muscle you possess.   A body composition solution is needed, not just a weight loss diet.  Your goal should be to lose fat without losing muscle or sacrificing your health in the process.  To maintain your results your eating habits must develop  life long character.  Low carbohydrate diets provide initial weight loss, but at the high cost of losing muscle and reducing metabolism.  They are inadequate sources of fuel to support exercise activity, which is vital in maintaining good health.  The risks to your health long term makes low carbohydrate diet's poor solutions for life long weight management. 
title:7 Reasons To Start Up With an Exercise Program
author:Terje Brooks Ellingsen
date_saved:2007-07-25 12:30:11

Most of us need to follow an exercise program. This is due to the fact that just a minority of Americans exercise in a significant way. Below follows 7 good reasons to start exercising now.
1. Contributes to fat loss. 
It is well documented from scientific research all over the world for many years that physical exercise contributes significantly to weight loss. I will not dwell on this issue fore it is so obvious, but just mention the simple fact that weight loss is a function of the net calorie intake. 
If you burn more calories than you take in thorough nutrition, you lose weight and vice versa. When you exercise you burn more calories then when you don't. So the buttom line is: All other factors equal, the more you exercise the more weight or fat you'll lose. That's really simple.
2. Preventing Disease
The probability of developing a large number of various diseases has been proven to decrease dramatically thanks to physical exercising. These include; 
heart disease
About 4/5’s of deaths caused by heart disease and cancer, are linked to life-style factors like stress and lack of physichal training. We also know that diabetes increases the risk of heart disease and stroke. This shows that many of the risk factors and diseases caused by inactivity are working together to damage your health. Don't let these ugly forces do that - start exercising today.
3. Healing or improving disease
We also know that many severe and minor diseases can be dramatically improved or even healed by doing regular exercises. These include most of the diseases I mentioned in the last paragraph. Following a workout plan regularly also decreases HDL cholesterol ("bad" cholestrol) levels, decreases triglyceride levels (a fat liquid that increases the risk of diabetes) and decreases blood pressure (a cause of heart attack and stroke). 
Regular physical training also reduces the risk of prostate cancers for men, breast and uterine cancers for women, non-insulin dependent diabetes for both genders and much more. All this is scientifically proven. So, why not start your workout today?
4. Enhance your mental health
We know from many scientific studys that regular exercising leads to an increased release of endorphins in the body. These chemicals help combat depression and make us feel happier. The body releases these endorphins after only 12 minutes into the workout. 
Another chemical called serotonin is increased during and after a workout session. Increased levels of serotonin in the central nervous system is associated with feelings of well-being and decreased mental depression. It also helps you feel less tired which can increase your mental alertness. It also helps you sleep better. 
5. Enhance your feeling of wellness
When you are in a good shape and fit you'll feel more upbeat, and your overall mood is improved. You have experienced that you can stretch your own limits, you know you are capable to do more than before you started to exercise. This gives you a feeling of wellness that's difficult to describe. 
Let's do an experiment: Do an hour of workout today; do whatever you want like walking, bicycling, swimming, jogging, running whatever. Adjust the intensity of the training so that you sweat really good. Then take a shower and sit down. Feel yourself. Now you know what I mean. 
6. Increase your persistence
Regular exercising gives you more energy, which can make you more productive at home and at work. Exercise can give you new goals and a sense of purpose - you have something positive to focus on and aim for. This will increase your overall persistence and prevent the likehood of getting off track, whatever your goal is. 
7. Enhance your social capabilities
Following a workout plan regularly can boost our self-esteem. It will Help you look better and you will be more confortable with your own company. Exercise helps you to get active and meet new people, which prevents you from feeling isolated and unsupported. It even increases your interest in sex, and can improve your marriage or your partner relationship.
So, after knowing all this - all the positive things exercise and workout can do for you - do you have any reason to remain inactive? Come on, get active today. You deserve it.
title:7 Reasons Why Your Muscles Stop Growing. How To Get Muscle To Grow Again
author:Chris Chew
date_saved:2007-07-25 12:30:12

Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again. 
• You are training too hard – Every time when you train your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week. 
• You are training too long – Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells. 
• You are sleeping too little – You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast. 
• You are abusing alcohol – Alcohol is known to break down muscle mass plus many other body destruction ability. 
• You do not change your workout routine – You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing. 
• You do not progressively overload your muscles – You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow. 
• You do not eat sufficient protein – If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes. 
There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.
title:7 Secret Weapons to Win the War of Arthritis Inflammation and Pain
author:Rita Kennon
date_saved:2007-07-25 12:30:11

Arthritis is the #1 cause of disability in America today, impacting approximately seven million people.  It is now one of the most prevalent chronic health problems.  
The estimated annual costs of arthritis to Americans are $15 billion in direct medical costs and $49 billion in indirect costs such as lost wages. Nearly 40 million Americans have arthritis, with 24 million of them being under 65 years old.  Projected increase of arthritis by 2020 is 60 million in the U.S. alone. 
With over a hundred variations of arthritis, the most common one is osteoarthritis.  It is a degenerative joint disease which is related to aging.  The deteriorated cartilage that covered the ends of the bone in the joint cause's loss of movement as the bone rubs against bone.  It causes the bones to change shape, the muscles to weaken and the reflexes to slow.
Osteoarthritis most commonly occurs in the weight-bearing joints. Severe trauma to a joint can precipitate arthritis, sometimes years after the initial injury.  Painkillers are effective for a while, but when the drugs no longer ease the pain some physicians recommend surgery.  Americans undergo lower back surgery, and knee and hip replacement surgery mostly because of osteoarthritis. 
Another common arthritis known as rheumatoid arthritis is an autoimmune disease.  In autoimmune disease, the body's immune system actually attacks its own tissue.  The joints and cartilage are normally surrounded by protective tissue called synovium which produces a fluid that nourishes and lubricates the bones and cartilage. 
A rheumatoid arthritic patient's immune system produces white blood cells that attack the synovium. This is what causes the inflammation, and painful swollen joints. When the inflamed synovium attacks the joint, bone, and cartilage it causes the muscles around the joint to become too weak to support it properly. Therefore chronic inflammation is the culprit that may eventually cause damage to the cartilage and bone.  
Rheumatoid arthritis is one of the most serious and disabling types of arthritis.   Severe joint pain, fatigue fever, and inflammation are the first symptoms most people notice.  In more serious cases, the autoimmune response involves other areas of the body such as the heart, lungs, kidney or liver.  
Gout is characterized by monosodium uric crystals in the joints or tissue.  It generally occurs in patients 30 to 50 years old after many years of eating an over rich diet of purine foods. When the kidneys can not eliminate the over production of uric acid from the body, levels build up causing the needle like crystals to form on the joints. 
This painful disease mostly attacks small joints.  The frequency of subsequent acute attacks of gout usually increases over time.  A diet of fatty protein rich foods, excessive alcohol consumption, and obesity are contributing factors of gout attacks.  
It is important that you take an active role in the prevention and treatment of joint damage.  There are many steps you can take to lower your risk for developing arthritis, as well as natural remedies to help reduce inflammation, and other symptoms. 
The conventional treatment includes the use of painkillers, and anti-inflammatory drugs. While these drugs are often helpful in alleviating the pain, they may accelerate the degeneration of articular surfaces thereby destroying the body's ability to repair cartilage. Several thousand patients are admitted to hospitals every year for complications associated with anti-inflammatory medications. 
Now that you understand that controlling inflammation is the biggest step in combating arthritis- here are my secret arthritis weapons:
1.  Foods to avoid- eggplant, tomatoes, peppers, potatoes, wheat, corn, beef, pork, eggs, dairy, fried foods, sugar products, refined carbohydrates and foods high in gluten which tends to intensify inflammation. 
2.  Foods to eat- foods high in sulfur such as asparagus, cabbage, garlic, and onions which may help repair cartilage and bone.   Also include fish, flax (omega-3 fatty acids), and borage oil (omega-6 fatty acids) which can help decrease inflammation. 
3.  Multivitamin- including antioxidants such as vitamin E, C, A, selenium, and zinc because we no longer get optimum amounts from our daily diet to fight free radical attacks on the joints.
4.  Exercise- beneficial in helping to reduce stiffness, and maintain an optimum weight to help ease the pressure on those weight bearing joints.
5.  Celery seed- this wonderful natural spice contains nearly two dozen anti-inflammatory compounds known for decreasing inflammation.   
6.  Glucosamine supplement- the joints stop producing this necessary substance that helps alleviate stiffness.
7.  Chondroitin supplement- the body stops producing chrondocytes which help maintain healthy joints.
Incorporate these 7 non-biochemical (natural) weapons into the battlefield, and the war against arthritis will be much more attainable- naturally.

title:7 Simple Steps To Beginning Bodybuilding (Part 1 of 2)
author:Marc David
date_saved:2007-07-25 12:30:11

When I was 16, I asked myself this very same question that I received from a frustrated 16 year old. It went something like this...
"A Little Help Please! I am 16 and I am VERY skinny! I don't have much fat on me so... you could almost see my bones if I am not wearing anything baggy. I only weight 105 lbs and I know I am tooth pick mainly because I don't eat too much." - Frustrated and Skinny
You have NO IDEA of how close that cry for help sounds like me. When I was 16, I took a picture of myself in front of the family Christmas tree. Somehow I convinced my sister to take the picture and I flexed with all my might.
For those who are curious to see what I really did look like, the picture is at:
Scroll down. You'll see it. It's 100% un-edited. I didn't even remove the glow in the dark plastic eagle necklace I found somewhere.
Anyway, your question was the same thing I wondered myself. I was 16 and tired of being skinny. I thought I did everything I could to gain weight but I was wrong. And I'm going to give you 7 simple steps you can do today to get on the right track to healthy weight gain and make that cry for help, a shout for joy!
If I could get into a time machine I would go back and hand myself a small brochure called:
7 Simple Steps To Beginning Bodybuilding
This would be written by me for me. But I'm positive the next few steps will apply to you as well and any other 16 year olds out there who are frustrated but are in a position to waste a lot of time if they start down the wrong path.
Please don't be confused... these simple steps are for anybody, no matter what age, male or female, who might be looking to start off on the right foot and not waste a lot of time.
Okay, so what can you do? Let's go step by step and figure this out.
Pre-Requisite - Body building isn't just about getting massive. It's not just for men. The word should actually be two words all the time so there's no confusion. You are building your body. That can mean anything to anybody. So the first step is...
1. Pick A Goal
No matter what, if you don't have a short term and long term goal in mind, you'll just wander around, like a zombie with your arms out, going to anything in sight. And 5 years later, you'll wonder what the heck happened!
Having a clear goal is the ONLY way to start. If you want to gain, maintain or lose, that is a goal. Know what you want before you start.
You'd be floored to find out just how many people are frustrated with their results but when asked exactly what they are trying to do, they have no idea.
2. Figure Out How Many Calories A Day You Need
In your case, you say you are skinny and tooth-pick like. But in the next sentence you state you know you don't eat.
[Snap Rubber Band On Wrist Here For Behavior Modification]
When I was 16, I didn't eat either, I skipped many meals (especially on weekends) and I tried all kinds of protein powders and supplements when I was clearly failing at nutrition.
My mom would cook big meals and I'd barely finish my plate before running off to do something. All the while wishing I was bigger and not so skinny.
There's so many simple ways to calculate your calories. That should be your very next step. Once you know what you want to do, you need to know your nutritional intakes in order to obtain that goal. It's not going to be hard at all but if you don't know, you cannot possibly get anywhere.
In other words, if you don't know how many calories a day you need for a certain goal, then don't expect anything different.
3. Figure Out How Much Protein You Need A Day
It's the building blocks of muscle and it's also the only way you are going to build more muscle or keep the muscle you already have today.
Even for burning fat, it's proven that getting enough protein will actually make you leaner.
Again, there's very simple formulas for this that do not require a degree from MIT to perform. And once you know how much protein you need every day, it's really easy in Step 4 to find out if you are getting what you need.
These steps will be continued in part 2
Copyright 2006 Marc David

title:7 Simple Steps To Beginning Bodybuilding (Part 2 of 2)
author:Marc David
date_saved:2007-07-25 12:30:11

This is part 2 of the 2-part "7 Simple Steps To Beginning Bodybuilding" series.
4. You Must Track What You Eat
That's right! Needless to say... not a lot of people do this. They just bulk so they eat anything in sight. Or they want to burn fat so they just quit eating. If you don't track what you are eating, you are just guessing.
And guessing is no way to meet a goal. Once you know how much you need to eat, you can easily track that and meet your daily goals. Once you get into a routine (certain foods and portions) you'll have a very good idea of what you eating.
Tracking what you eat is a must. At this point, in only 4 steps, you've just outlined the foundation for nutrition!
5. Choosing An Exercise Routine
Here's a clue... it involves every major muscle group. A good basic workout should include:
• Legs (squats, lunges, leg extensions, leg curls, leg press) • Shoulders (military press, dumbbell raises, side laterals) • Chest (bench press, flyes, dips) • Back (pull-ups, rows, deadlifts, lat pull-downs) • Arms (ez-bar curls, barbell curls, dumbbell curls) • Abs (hanging leg raises, incline crunches) • Cardio (for the heart)
I could go on and on with this question and post 500 routines and reps and sets and you’d still be confused. So let me ease the confusion by saying this.
I've tried several routines. Max-OT, Tom Venuto's supersetting, Optimum Anabolics and I'll tell you something. I've gotten gains out of all of them and they all have various philosophies. For less then $100, I have enough programs to try for a year.
Here's proof.
Do you see the same people in your gym, doing the same things, and a year later they look the same? It's really quite simple. If you keep doing what you've always done, you will keep getting what you've always gotten.
There's many variations on exercises and routines you can do. And you'll find out a ton of them while browsing around on forums and reading fitness sites. And while you might be tempted to stick with just one. Don't. Try it, evaluate it, and try another one. After about 6 months, you'll know your body very well and what it responds to. You will have tried many exercises and you'll know if you like something and if something else just doesn't work out.
6. Deciding On Supplementation
While 97% of your progress will come from nutrition and training there are still a few basics to consider. There's also a point when you might want to go beyond the basics if you want the optimal amount of gains.
But what are the basics of supplementation?
Daily multi-vitamin Omega 3 and 6 EFA complex (fish oil, flax seed) Whey protein (specifically for after workouts)
Just that small amount of supplementation is all you should need to bring your nutrition levels to 100%. Those are the basics. It's pretty simple.
As you progress down the line, you might want to consider going beyond the basics.
7. Monitoring Your Progress
I cannot tell you how many people do not follow this rule. If you don't take measurements, track your progress or inspect yourself in a mirror, it's pretty difficult to impossible to know where you've been to know where you are going.
Making small daily goes is a wonderful method of keeping the momentum moving forward and keeping yourself motivated to reach your goals. This is difficult when you don't keep track of what you just did in order to beat a personal best.
It’s also the #1 reason why people get so frustrated with nutrition and training and progress in general. They just look at themselves at that very moment and decide immediately if the last 4 months of effort was worth it. They don't take into account they did better then the last workout and they don't quite realize they lost a pant or dress size. They just make judgments on what they perceive to be reality at that moment.
Methods of tracking your progress include:
Tracking what you eat Tracking your workouts in a notebook or other method Taking periodic measurements of standard body areas using a variety of methods Taking periodic photographs
When you measure your progress on a frequent but not daily basis, you will soon see that your efforts are paying off. And if there is a course adjustment necessary you can quickly correct it before it's too late. This critical stage is often overlooked because most people barely can figure out what to eat let alone be bothered to track their progress.
You will start to notice people around you year after year complaining of the same things they complained about the year before.
Would you build a house without tracking its progress? Would you drive your car without monitoring its performance and getting regular tune-ups? For those of you with children, you look at report cards and homework quizzes as a method of tracking your child’s scholastic performance. You know where there might be a problem and can correct it before it becomes a major issue. Many of you track the performance of your portfolio holdings.
So why not track the progress of your workouts?
With just a few simple fundamental steps, you can ensure that all of your workouts and waking moments are spent on the right path to fitness. No matter what your goals may be, male or female, if you follow these steps, you will ensure your success.
Copyright 2006 Marc David
title:7 Simple Tips to Avoid Holiday Weight Gain
author:Chalene Johnson
date_saved:2007-07-25 12:30:11

1. Drink less. Avoid calorie-laden beverages like alcohol, egg nog, 
peppermint lattes and hot chocolate. Permanently attach a bottle of water to 
your hand from Thanksgiving until January 1st. One cocktail is fine. But keep in 
mind, alcohol usually makes you less attractive, less articulate, less 
responsible, and more likely to overeat. Cheers! 

2. Bake less. One of the sneakiest ways calories creep up on us is via 
the mixing bowl! Avoid volunteering to bake your famous snicker doodle 
cheesecake and you’ll instantly cut down on unneeded stress and calories. 

3. Be fashionably late. This accomplishes two things. One, the less time 
you spend at the party, the less time you spend with a plate of cheese stuffed 
mini-quiche and uncomfortable small talk with the boss. Two, the more guests 
there before you, the less food available when you arrive. 

4. Throw away leftovers. I know your Mother would “gasp” at such a 
wasteful suggestion. I’ll let you in on a little secret, that half-eaten pumpkin 
pie is not exactly what the local food bank had in mind. Toss it and get over 
it. Your neighbor brings over a delicious plate of cookies. Take a nibble and 
toss the rest! She’ll never know the difference and your thighs will thank you.

5. Amp up your workouts. Many Americans excuse themselves from healthy 
eating and regular workouts because, “it’s that time of year”. Poor choice. 
Rather than skipping workouts, intensify yours. Holidays are when you really 
need the mood enhancing, stress busting effects of exercise more than ever. You 
deserve it. You’ll be more proficient because of it, so make time to do it! 

6. Enjoy a taste. Some do well by swearing off “forbidden” foods, but for 
many of us that notion only leads to bingeing or a feeling of deprivation. If 
that’s the case, allow yourself the treat, just make it a small portion and 
account for it during your next Cardio Party!. 

7. Scrap the “dieters mentality”. I forbid you to say these 5 little 
words ever again, “I’m starting my diet tomorrow.” This mentality leads people 
to believe that healthy eating is all or nothing. Have a cookie or two, but 
catch yourself before you slip into the “Oh, I’ve blown it so now I might as 
well have 10 more!” way of thinking. That mentality is the root of all yo-yo 
dieting. Think of your eating as a way of life, not a diet. Enjoy the occasional 
treat, but do so in moderation.

title:7 Simple Tips to Help Fulfill Your Weight Loss Resolutions
author:Tracy Lee
date_saved:2007-07-25 12:30:11

...and resolutions."
Yes, it's that time of the year again.
Why is it that every time Jan 1st comes around, everyone starts to think about their new resolutions for the year? Or perhaps "new" isn't the correct word -- perhaps "recycled" is more apt?  After all, isn't it true that for most people, "resolutions are made to be broken?"
Goals are a wonderful way to inspire us towards getting the things in life that we want, but more often than not, they simply end up unattained and we get frustrated (again) at the end of the year.
But it doesn't have to be so.
You can attain your goals or resolutions, but only IF you know how to go about setting them up correctly in the first place.  And I'll give you a few useful pointers to help you get started on the right track...
- Begin with the end in mind.  What's the end result you want to achieve?  Do you want to lose weight?  Or do you want to drop 1 dress size instead?
- Get specific and be realistic.  It's not enough to just say "I want to lose weight."  How much do you want to lose _exactly_?  By when?  A better goal is to say "I want to lose 11 pounds in 3 months."  And make sure your goal is realistic.  If you want to drop 27 pounds, it's not realistic to say you want to do that within the next 7 days, not to mention that it's not healthy to do that!  Or if you've been putting on the weight slowly over the last 10 years, it's not quite realistic to say you want to go back to your weight 10 years ago within a month.
- Break it down into smaller and easier "baby steps."  Let's say you want to lose 20 pounds.  That seems like an insurmountable task, but it becomes easier to manage if you look at it as losing an average of 1 pound per week, over a course of 20 weeks.  Now's that manageable!  For you to lose a pound a week, you only need to create a calorie deficit of about 500 calories per day by controlling your diet and increasing your amount of exercises.
- Okay, now for the big "secret" -- the missing key to achieving your goals: Write down your "Why" i.e. what are you doing this for?  Most people skip this step, and it's a primary reason why they never seem to achieve their goals. It's absolutely critical for you to write down the reasons why you want to achieve each specific goal.  For example, if the goal is to "lose 20 pounds in 6 months," write down why you want to lose that weight.  And here's another tip: Make it "personal and emotional."  The more "emotional" the reason, the more likely you'll be driven towards the goal. So, let's say you've got kids.  An example of a good "reason why" is "I know being overweight is a leading cause of many health problems -- I will lose the 20 pounds and get healthier so that I will not be a burden to my children, and be able to stay healthy long enough to attend my daughter's wedding and be there to carry my grandchildren." A ssuming all these things are important to you, of course.!
  :-)  But I'm sure you get the picture.
- "Write it down and put it up!"  It's usually not good enough to just think of the goals in your head.  You need to write down all your specific goals and the "reasons why," and then paste it up where you will look at it every day. Don't write it down on a notebook and chuck that inside the drawer.  Instead, paste it up on your dressing table mirror, or anywhere else that is in plain sight.  Remember, "out of sight, out of mind!"
- Do not be too ambitious.  Aim for a loss of 1-2 pounds per week, at the max!  Losing more than that amount is bad for you.  And it'll most probably be caused by a loss of water and/or muscle, rather than your unwanted excess body fat.
- Be realistic and "go with the flow."  The pounds didn't come on overnight, so don't expect them to disappear in a jiffy too.  And sometimes the weight loss isn't as fast (or as much) as planned.  But don't get stressed out, because stress will only add on the pounds.  It's important that you don't think of the weight loss process as "all or nothing." Instead, think of it as "slowly but surely."  The weight may go up a little sometimes, but if you stick to your plan, you'll still be delighted at the end of the year!
Use these simple steps and make a positive difference to your life this year!  Best of luck!
Copyright 2006 Tracy Lee
title:7 Simple Weight Loss Feasting Tips for the Holiday Season
author:Tracy Lee
date_saved:2007-07-25 12:30:11

Here comes Halloween... and the start of the "season of feasting" for a lot of folks around here.
It's become a sort of time-honored "tradition" for Americans to put on weight between Halloween and New Year's Day.  Some would even say it's to be expected -- "After all, it's the holidays!", they say.
Now, I love the holidays.  And I bet you do too.  Who wouldn't love all the great treats and wonderful foods that just seem to spring up around us during the holiday season, right?
But don't you just hate it when you step on the scales after the holidays, and discover you've put on weight? 
Fret not, for I'm here to show you how you can have fun during the holidays and enjoy all your favorite holiday treats, _without_ putting on any extra pounds.
Here are 7 Simple Weight Loss Feasting Tips for the Holiday Season...
1. Give yourself permission - Go ahead and eat anything you want during the holiday season.  Halloween, Christmas, New Year's, it doesn't matter.  Yes, you can have all your favorite foods.  Isn't it refreshing to know that you don't have to abstain from your perennial favorites?  You see, we tend to want more of what we cannot have.  The more you try to stop yourself from eating something, the more you want to eat it.  And when you do give in to the temptation, you'll tend to overeat.  Here's the secret: It's not "all or nothing".  Have anything you want, as long as you remember not to go overboard and consume too much.
2. Be clear of your goals - There must be a reason why you want to keep your weight down.  If you don't already have a reason, now's the time to sit down and think of as many as possible.  This step is critical if you want to be able to enjoy your holidays and maintain your weight throughout. You need to be crystal-clear about your "Why".  Why do you want to lose weight?  How would you feel if you end up putting on weight?  Conversely, how would you feel if you can go through the holidays and yet maintain your current weight?  Think about these questions carefully, and build up your arsenal of "reasons why".  The next time you are tempted to overeat, recall these reasons again and they'll help you to stay in control.
3. Have a little of everything - Remember how it's not "all or nothing"?  The secret to enjoying all the great food without the subsequent guilt is to have a little of everything.  Just remember to control your serving portion sizes.  You have permission to eat all kinds of food, but this doesn't mean you can go out there and devour extra- large portions of everything with super-generous gravy toppings, ok?
4. Be careful of the little nibbles - Sometimes, it's not the big-time party or pig-out feasting session that causes you to gain weight.  On the contrary, it's exactly the opposite -- it's the little candy and chocolate bar that you pick up to nibble on, everything time you open the fridge or walk past the office candy bowl.  All these little snacks in between meal times can (and will!) add up to a lot of extra calories.  This sneaky little problem is something that has caught many women off-guard.  And now that you know this, it's easy to catch yourself in the act the next time it happens to you!
5. Be smart - They're certainly trying, but don't be fooled by the retailers and their fancy packaging and labels.  Have you noticed a lot of the packaging now screams out phrases such "fewer calories", "low fat", "less sugar", "low carb" and etc?  Whilst all these claims are true, it does NOT mean you can eat more and have bigger portions.  Remember: "fewer/low/less" doesn't mean "Zero/None/Without".  Also, it's pretty usual that when something comes with less of one thing, it has more of the other stuff e.g. lower carb, but more calories.
6. Use the healthier versions - Many of the sweets and treats offer you a choice of healthier versions.  So when you can, please do opt for the low-calorie, reduced sugar, or lower fat varieties.  
7. Choose the right chocolate - And if you must have chocolate, please go for dark chocolate and avoid the milk chocolate.  By far, dark chocolate is the best choice as it has antioxidant properties that can protect the body from damaging oxidative stress.  So there you have it, consuming a moderate amount of dark chocolates is actually healthy for you!
So, who says you can't have your cake and eat it too?  
Copyright 2005 Tracy Lee
7 Steps To Control Childhood Asthma

Word Count:

Asthma is the most common chronic childhood disease. This article gives 7 clear steps that can be taken to manage the condition and reduce its impact on your child.

asthma, childhood asthma, child asthma, Kane

Article Body:
Asthma is the most common chronic (long-term) childhood disease. In America about nine million children are diagnosed with asthma. Up to ten per cent of children in Europe are also suffering from asthma symptoms. Unfortunately parents of these children are often uninformed about the various ways to control childhood asthma.

If you suspect your child has asthma the first priority is correct diagnosis. However, be aware that symptoms can vary from episode to episode and not all wheezing and coughing is caused by asthma. Asthma-like symptoms in children younger than five are usually due to a virus or bacterial infection of the airways. However if your child is experiencing breathing difficulties it is best to get them to a doctor whatever the cause.

About eighty per cent of children who develop asthma do so before the age of five. Studies show that children living in rural areas have lower rates of asthma than those who live in cities, particularly if they spent their first five years in a rural area. For children living in inner cities the cockroach allergen seems to worsen asthma symptoms more than dust mite or pet allergens. Therefore another important step in the control of your child's asthma is to ensure that general cleaning and maintenance routines are followed to ensure cockroaches are not encouraged into the home. Levels of cockroach allergens have been found to be highest in high-rise apartments.

Another factor that has been linked to the development of asthma in children is exposure to smoke. A study in Norway showed that almost ten per cent of adult asthma patients had experienced passive smoking during early childhood. Therefore another step to take at home is to ensure that your child is not exposed to tobacco smoke.

If your doctor recommends the use of medication the next step is to encourage your child to take the medicine. Asthma is one of the main causes for emergency room visits by children. Yet studies have shown that up to half of these hospitalizations may be preventable if children, particularly teenagers, followed their medication schedule correctly, avoided their asthma triggers and made regular visits to the doctor.

Perhaps fear of side effects or dependency, or an impression that it is uncool to be seen taking medicines is preventing children taking their medication as regularly as they should. Perhaps intermittent asthma symptoms persuade children and their parents that it is not important to take medication if there are no symptoms. This is a mistake. Even when there are no obvious symptoms an asthmatic’s lungs will be inflamed to some degree.

The fact that the condition seems to run in families with a history of asthma or allergies suggests that certain people are born with a predisposition to asthma. Some may believe you are born with the condition and there is nothing you can do. However a child’s environment can also play an important role. Studies have found that exposure to potential allergens like pets and pollen in the first six months of life may reduce the chance of developing asthma later. However exposure beyond six months of age has the opposite effect. Being born into a family that already has siblings also seems to reduce the chance of developing asthma.

It is known that children are more susceptible to viral and allergic triggers than adults. An important step in controlling your child's asthma is identifying the triggers and teaching your child how to recognize their asthma triggers and avoid them. One possible trigger is ibuprofen, with over 100,000 children susceptible to asthma symptoms brought on by the drug.

Children tend to spend more time outside during the summer vacation. If pollen or high levels of ozone trigger your child’s asthma you need to monitor these. Physical exercise is a common trigger of childhood asthma. Teach your child to take medication if necessary, and do warm up exercises before strenuous activity and wind down exercises after.

If your child is going away to camp during the vacation make sure those in charge are aware of your child’s asthma management and action plans. There are camps designed specifically for asthma sufferers in the U.S. and Canada.

It is essential to have a written action plan that clearly states what medication to take and when, as well as how to respond to an asthma attack. You or your child may not remember what to do at a time when it may be difficult for them to breathe, so it is essential to have the important details in writing.

It is important you and your child remain calm during an attack as panic can produce more breathing difficulties. A parent’s instinct may be to cuddle their child, but that would constrict the chest further.

If asthma is diagnosed your next step is to inform your child’s school. Every school should allow access to asthma medication and some allow children to carry and self-administer their asthma medication if certain requirements are met. 

Whilst we’re talking about schools here’s one often overlooked childhood asthma trigger. School buses are major sources of pollution, and studies show children who ride them are exposed to five to fifteen times as much asthma triggering particulates inside the buses compared to outside. New Jersey recently passed a law requiring retrofitting of school buses and municipal vehicles to clean up tailpipe emissions. Is your state doing the same?

Remember, if asthma is confirmed you need to educate yourself. According to the experts knowledge is the best prescription. To stop the disease affecting your child’s life you need to know how to monitor and manage asthma. This will mean knowing how to use medications correctly, whether your child’s attacks are triggered by allergens and if so how to reduce exposure to them, and the lifestyle changes that will help your child prevent attacks.

Despite being a widespread disease there are still plenty of myths about asthma. One of the most damaging of these for children is the belief that the condition will improve every seven years or can even disappear completely. Unfortunately, any apparent improvement is probably due to hormonal changes as the child’s immune system matures. The underlying condition does not go away and not managing it can lead to long-term lung damage.


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