Health N Fitness

Vitamin C And Its Benefits

2011-10-14T19:11:00.000-07:00

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Who knew that one glass of orange juice a day could be very beneficial? With about 97 mg of vitamin C, a glass of orange juice helps make your skin glow and protects from early wrinkles. Fruits and vegetables rich in vitamin C offer the same benefits and more as they also contain fiber along with other vitamins and minerals. Here in this article we will be discussing Vitmain C and its benefits and also sources and functions of vitamin c.

Vitamin C, also known as ascorbic acid, is essential for the growth, development and repair of all body tissues. It plays a role in many body functions, including the formation of collagen, absorption of iron, protecting the immune system, healing wounds and maintaining cartilage, bones and teeth.

According to a recent study done by researcher Mark Moyad, MD, MPH, of the University of Michigan, vitamin C may offer health benefits in these areas:

Vitamin C for Stress. Because vitamin C is one of the nutrients sensitive to stress, and is the first nutrient to be depleted in alcoholics, smokers and obese individuals, it makes it an ideal marker for overall health.

Vitamin C for Colds. There is good evidence that taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections.

Vitamin C for Stroke. Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with a 42 percent lower stroke risk than those with a lower concentration. The reasons for this are not completely clear.

Vitamin C for Skin Aging. Vitamin C affects cells on the inside and outside of the body. A study published in the American Journal of Clinical Nutrition examined links between nutrient intakes and skin aging in 4,025 women aged 40 to 74. It found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin and a better skin-aging appearance.

According to Dr. Ahmed Dawood, a physician at Al-Salam Hospital in Madinah, Vitamin C also protects against eye diseases, prenatal health problems such as cancer and cardiovascular disease and immune system deficiencies. “You can say it is the shield to living longer,” he said.

Dawood says that unless one can eat plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits. He suggests taking 500 milligrams a day, in addition to eating more fruits and vegetables.

“It’s sad that only 20 percent of Saudi adults get the recommended nine servings of fruits and vegetables a day. I highly recommend people to eat nine servings of fruits and vegetables daily, because you will get a healthy dose of vitamin C. Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of iron when the two are eaten together,” he added.

However, Dawood says there is a downside to taking vitamin supplements. “Some types may irritate the stomach, so I advise taking non-acidic forms. The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe,” he said.

Dawood recommends people who are on diet to include fruits and vegetables that are rich in Vitamin C in every meal to guarantee a healthy diet. “This will increase your metabolism and hence increase your ability to get rid of fat. Furthermore, since dieting usually causes bad mood, which can cause you to go off track, increasing your intake of vitamin C can help you stay on track as it keeps in you a good mood,” he added.

The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes. Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash and pineapples.

“The level of vitamin C in the body is related to body mass, which means that the more overweight you are, the lower your levels of vitamin C. People that have normal weight tend to have higher levels,” explained Dawood.

Dawood recommends following these steps to get more vitamin C in your diet:

Add grated fruits and vegetables to your daily recipes.

Keep sliced fruits and vegetables on hand so they are ready for a quick snack.

Eat raw vegetables and dip them in hummus, yogurt or salsa.

Try to include vegetables suck as tomatoes, lettuce or broccoli to your sandwich.

Add fresh or dried strawberries, nuts or berries to your cereal for breakfast

Drink tomato juice as an afternoon snack.

“Do your body a favor and make sure you eat your fruits and vegetables every day so that you get enough vitamin C. You probably won't get sick as often and your body will be healthier and stronger,” said Dawood.

Cure a Headache Naturally

2011-10-10T14:23:00.000-07:00

In today's world, life has become very rapid. Mostly people have dependent on instant solutions, remedies or quick fixes not knowing what we have to payback in future. Like Dependence on pills for the simplest ailments make viruses and bacteria more resistant to medications. Ingesting too much medicine also introduces many chemicals and toxins that may cause damage to major organs in our body.

How about finding alternative ways to cure our ills? Headaches are one of the most common complaints people have these days, and surprisingly, one of the ailments you can solve without popping a single pill. So, to cure a headache naturally, try these methods first before swallowing that headache medicine!

Proper Hydration Can Cure a Headache Naturally
Some people think popping a pill for their headache is what helps them with the migraine, when in reality it's the water that washes down the pill. Dehydration has different effects on people, but the most common is headache. Drink a refreshing glass of water or two before trying anything else.

You can also drink something refreshing such as tea or something that really rehydrates you, like Gatorade.

Relaxation
Stress is an obvious trigger for most headaches, especially in high-pressure jobs and long work hours. Do yourself a favor and take a short timeout. Go to a quiet corner, close your eyes and clear your head of all the things that were bothering you. Take deep breaths, imagining all the negative air going out and the positive air going in. Think happy thoughts.

There are a myriad ways for people to achieve relaxation, but aromatherapy or a quick nap will also do for those pressed for time.

Lemons for Heat-Induced Headaches
Use the juice of three to four lemon slices for tea. Use the lemon peels and pound it into a paste using a mortar and apply to your forehead. This can grant you relief.

Cinnamon ~ A very Effective Herb to Cure a Headache Naturally
Like lemon, you can use cinnamon as a relief from headache. Pound cinnamon sticks into a fine powder and mix with water to form a paste. Put the cinnamon paste on your temple and forehead.

Healthy Living
A healthy lifestyle with proper nutrition and exercise, coupled with positive and good thoughts, will go a long way to ensure a headache-free day. Headaches are physical manifestations of your body becoming stressed or overanxious, so having a good outlet for negative energy, such as exercise, does a lot in getting rid of them. Healthy food also ensures our bodies will be in top shape and able to withstand whatever stressful situation is thrown towards their way.

Getting enough sleep is also crucial for a headache-free lifestyle.

Cold Compress
Extreme temperatures can cause headaches. Provide relief from the temperature and pain by applying a cold or hot compress to your neck, temples and forehead. Try to find the most comfortable temperature for you by testing the temperature of the compress on the back of your hand.

There are varied ways to get rid of a headache naturally, all of which do not require chemicals and medications at all. Tea, naps, relaxation and a healthy lifestyle are all important in keeping you headache-free naturally.

Health And Hygiene Tips For Good Health

2011-09-28T16:03:00.000-07:00

Regular Health Mistakes & Health And Hygiene Tips
Due to little health mistakes we may cause damage to our bodies. This is all because we are unaware we are doing something wrong. In this article we will be discussing some of the most common health mistakes along with health and hygiene tips for good health.

Crossed Legs
Do you cross your legs at your knees when sitting? Although we may believe that this is the lady-like elegant way to sit, sitting this way cuts down circulation to your legs. If you don"t want varicose veins to mar the beauty of your legs and compromise your health, uncross your legs every time you realise you have one knee on top of the other. The best way to sit is to simply place both legs together on the floor, balancing your weight equally. If you feel like changing position, instead of crossing your legs, simply move both legs together to one side. As an alternative, you could also consider crossing your legs loosely at the ankles. This is a classically elegant way to sit, and is far better for your legs and your health than sitting with your legs crossed at your knees.

Old Tooth brush
How often do you change your toothbrush? Most of us wait until most of the bristles have either fallen off, or are in such bad shape that we"d be embarrassed to pull out our brush in public. However, since not many of us need to pull out our brush in public, we carry on with our frayed one until we lose it. Replace your toothbrush often. Damaged bristles can harm the enamel, and don"t massage your gums well. If you find brushing your teeth a pain like I do, but know you must do it, you might as well be doing it right. Imagine going through the annoyance of brushing your teeth twice a day only to find out that you"re damaging your enamel every time you clean your teeth. Also, use a brush with soft bristles unless your dentist has advised otherwise.

Eating out often
There are oils that are high in cholesterol, and oils that cause little harm and are better for your heart. However, no matter how light the oil is, it is never a good idea to eat too much of it. Avoid fried foods. Eating Out: Is Good for the Tastebuds But Bad for the Waistline!!! And there is no reason why people cant cook their own food at home….at least you know what goes in it which is never the case in restaurants, in the long run, it is cheaper and better for your health and hygiene. Plus, it is a nice hobby where you can use your creativity and imagination……

Neglecting breakfast
Never, ever skip breakfast. Remember, when you wake up in the morning it"s been around 10-12 hours since your last meal. Your body needs food now, more than at any other time. Eat a heavy breakfast. You will then be busy through the day, and the calories will get expended quickly. If you are trying to diet, eat a light dinner. Here are some more common health mistakes we make. Being informed and making a few changes can help make us feel a whole lot better.

High heels
High heels sure look great, but they're murder for your back. This however doesn't mean you should steer clear of stilettos. Wear them, but not when you know you will be walking around a lot. Wear them when going out for lunch or dinner - when the only walking you will be doing is to your car, to the table, and back. Avoid high heels when you are going somewhere on foot. When you walk, your feet bear the force of one and one-half times your body weight.

Wearing high heels creates faulty biomechanics and unnecessary stress on your ankles, knees, pelvis, and potentially throughout your entire spine. As Socrates once said, "When your feet hurt, you hurt all over."

Sleeping on a soft bed
You don't have to sleep on the floor be kind to your back, but do make sure you have a firm mattress. Although a mattress on springs is soft and lovely to sink into, it's bad for your back. If you already have an old bed with springs, you don't need to invest in a new one - simply get a thick wooden plank put over the springs, and place the mattress on the plank. Sim ilarly, if your mattress is old and lumpy, throw it out and get a new one. Your neck and your back will thank you. The same rule applies to sofas. If you will be spending hours on a sofa, get a firm yet comfortable one. Sofas you completely sink into are not the best idea.

Pillows
No matter how comfortable sleeping with ten cushions is, have pity on your neck and resist. Sleep with one pillow, and make sure it is not too thick. If your pillow gets lumpy, discard it and go for a new one. Get a thin pillow if you sleep on your stomach and something a little thicker if you sleep on your back, to give your neck adequate support. Try to avoid sleeping on your stomach. It's difficult to maintain the mid-line position, and it is more likely to cause aches and pains.

Not exercising
So all of us know we should exercise more, but many of us don't. This is a health mistake we consciously make! And why is that? Simply because we refuse to admit the damage we are causing to our bodies by not working out. A number of people only start working out once they've experienced a warning signal. Don't wait for a heart attack to strike before you decide to opt for a lifestyle change. Make the change now. You don't need to train for the marathon to be in top shape. Half an hour of brisk walking three to four times a week will make a world of difference to your health. You could then increase this to forty minutes, four times a week - and you're all set. If you haven’t exercised for a week, you're making a mistake. The health of the mind is closely tied to the physical health and fitness of the body. One way to enhance mental health quickly is to increase levels of exercise, like walking exercise, in an individual’s life.

Hope this health and hygiene tips article will help you. If you like this article or if you want to discuss something regarding health and hygiene do comment back and let me know.

Top 7 Tips for Back Pain Relief

2011-09-25T21:59:00.000-07:00

Back pain is one of the most common body pain problems we face. If you are having consistent backache issues that are intolerable at times, I believe you had caught up with the second most common neurological disorder - Back pain.

The occurrence of back pain can be due to many reasons. Start assessing the reason behind the pain and understand what are the causes behind it and why. As a matter of fact, back pain can be interpreted into more serious conditions such as herniated disc, spinal stenosis, spondylosisthesis, osteoporosis, or a tumor, hence it's important to find out what is the reason that is causing the pain.

Aside that, we've got 7 tips for you to relieve the pain in your back:

1.Vitamin D - Muscle pain is one of the body pain issues that will result to unbearable backaches, probably due to vitamin D deficiency. One easy way to replenish your body with vitamin D would be exposing yourself to the sun and allowing your skin to absorb the UV rays. However people with darker pigmented skin will not effectively convert UV rays to vitamin D as compared to others.

2.Yoga - Sign up for a yoga class to relieve back pain issues in just 16 weeks. The pain intensity, disability and reliance on pain killer medications will be significantly reduced.

3.Massage Therapy - Go for a massage therapy if you are having lower back pains, especially for the women during pregnancy. Studies have proven that back massages will not only relieve chronic back pain, it can also effectively reduce anxiety and depression.

4.Capsaicin Cream - Studies shown that capsaicin cream can effectively reduce pain by acting as an analgesic effect. As compared to placebo, capsaicin cream can reduce pain by 11% more when conducting on a double-blind study.

5.Improving on Your Posture - Improving one's posture by eliminating bad habits such as slouching can help in reducing the pain, muscle tension on your back, and improve mobility. In our daily lives, we hardly pay attention to our sitting or standing posture and this eventually leads to muscle strain and adding stress to our spine.

6.Acupuncture - Engaging in regular acupuncture sessions can effectively reduce back pain on a long run. Studies have shown that people who are regularly taking up acupuncture sessions will have a significant reduction in pain after a year of acupuncture. After two years, people who are still consistently receiving acupuncture might had been pain-free by then.

7.Visit an Orthopedics Clinic - Seek for medical support if your back pain still persists after trying out the suggested remedies. It is advisable to seek for professional treatment if the pain is giving you symptoms that can be interpreted into serious health issues.

Consumption of Alcohol Beer can be a cause of Stomach Cancer

2011-04-12T12:58:00.000-07:00

Consumption of Alcohol Beer can be a cause of Stomach Cancer

Home Remedies For Shiny Hair

2011-03-28T14:49:00.000-07:00

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Home Remedies For Shiny Hair

Juicing for Health

2011-01-30T06:50:00.000-08:00

Juicing for Health

Raw Food Diet Makes Your Skin Beautiful.

2011-01-08T11:11:00.000-08:00

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Raw Food Diet Makes Your Skin Beautiful.

Workout Tips for Office Guyz

2011-01-04T20:36:00.000-08:00

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20 Minutes Workout Tips for Busy Guyz

Home Remedies for Pimples free Skin

2010-12-25T12:15:00.000-08:00

Home Remedies for Pimples free Skin

UuuRraaaggGhhH ….. Medication For Vomiting

2010-12-25T12:00:00.000-08:00

Medication For Vomiting

How To Prevent High Blood Pressure

2010-12-19T11:44:00.000-08:00

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How To Prevent High Blood Pressure

Stomach Acidity & its Home Remedies

2010-12-04T03:31:00.000-08:00

Stomach Acidity is one of the most common disorders faced by people. Stomach acidity is basically caused by an acid used in digestive process by the stomach. When ever we eat something cells in stomach automatically release that acid so that our food can be digested but when this acid is excreted in excess quantity then it results in stomach acidity. As a result stomach is unable to digest food.

Home Tips for Stomach Acidity Relief

Home remedies for curing acne

2010-12-04T03:26:00.000-08:00

What is acne? Acne in my words is an ugly thing that disfigures your skin and make it look like surface of moon or a hill top. Acne is mostly caused by in the teenagers and it affects the whole personality of that person.

Home remedies for curing acne

Basic Home Tip To Weight Loss 4 Idiots

2010-10-26T10:43:00.000-07:00

Hey if you reading this post it does not means that you are an idiot :D. I was thinking to write something on effective weight loss with some attractive title so I made it weight loss 4 idiots :D. Now most of time people are asking me the same that how to lose weight, again and again as I am smartest one amongst my colleagues. :P

So I thought to write a post and refer every one who asks me same. Effective weight loss has nothing special you just have do what i do remain smart and keep losing weight. First you have to quit sleeping, secondly keep your self tensed every time, thirdly choose girl friend who talks to much and eats out your brain, keep your self angry ever time and last and most effective my weight loss tip, donot eat much. If you gonna follow these rules than you will be following the title weight loss 4 idiots. :P

The above weight loss tips were actually 4 idiots but now seriously if you have lose your weight effectively then all you have to do is :

Homemade tip for effective weight loss

Every morning after waking up and before eating or drinking anything, take a glass of luke warm lemon water but with out sugar, you can add salt if you want to. Remember you have to be empty stomach to drink this. Taking it regularly will effectively reduce your weight upto 3-4 Kgs in a month. This weight loss tip was not 4 idiots. :P

Follow my weight loss recipe and tell me how it worked for you guys. I will be waiting for your comments and please do tell me about which method was better to lose weight. Weight loss 4 idiots or the second one. :D. If you like my posts do subscribe my group to have updates about my blog.

The 5 Best Muscle Gaining Supplement

2010-10-22T09:01:00.000-07:00

The 5 Best Muscle Gaining supplement

1. Protein supplements

Without protein - YOU CAN'T Build Muscle because... Your muscles are made up of mostly protein & water and...

If at least 30% of the calories you eat everyday is not protein - You can expect NOT to build a lot of muscle so...

Make sure you eat a variety of high protein muscle building foods like Lean beef, fish (canned tuna & salmon) , lean chicken or turkey, eggs & egg whites, cottage cheese + Protein shakes & Meal Replacements and...

The reason why you want to eat a variety of high protein foods is so you can get all the amino acids your body needs to build muscle and...

Although Muscle is made up of Protein - Protein is made up of amino acids so really... Amino acids are the basic building blocks of muscle and...

Since there's *20 different types of amino acids - you want to try to eat a different source of protein in each of your meals or at least you should try changing your protein sources daily.

*You can probably still build muscle by eating the same protein food source all the time but if you ever hit a muscle building plateau - Eating a different Protein food source can definitely help you break out of that muscle building plateau and build more muscle.

2. Protein Shakes & Meal Replacements

Protein shakes & Meal Replacements come in handy when you don't have time to prepare a meal or cook a high protein steak for example and...

There's basically 3 types of protein shakes you can take...

1. Fast acting Whey Protein shakes

Whey protein is quickly absorbed or digested by your body and this is what makes whey protein perfect to have within 2 hours after working out so your body can quickly get the protein it needs to help you recovery and build muscle faster after working out.

2. Slow acting Casein & Egg Protein shakes

These are usually called night-time proteins because they are digested slowly (Casien & egg protein shakes take about 4-to-8 hours to digest) and the slow digestion makes it best to take at nighttime or in your last daily meal so your muscles can still get a steady supply of protein even while you sleep.

3. Blended Protein shakes

These are just protein shakes that have a combination of whey, casein and egg in them and usually.. Most Meal Replacements (MRP's) like Labrada Lean Body For Men are made up of blended proteins.

Remember: You only need PROTEIN to build muscle so You don't need Protein shakes & Meal Replacements to build muscle but...

You may find it very hard to make & eat 5-to-6 different protein food sources everyday in each of your 5-to-6 meals to build muscle so...

It's best that you try to consume 2-to-3 quick & easy to make protein shakes and/or MRP's daily to save time.

3. Water

Your muscles are estimated to be somewhere between 70-to-80% water and 25% Protein so You should try to drink at least 1 liter of water everyday.

4. L-Glutamine supplement

L-Glutamine or Glutamine is an amino acid and you already know that amino acids are the building blocks of protein and your muscle is made up of protein & water but of all the 20 amino acids that make up the muscle building proteins in your body...

Glutamine makes up more than 60% of those amino acids in your muscles which makes it a very important muscle building supplement and...

If you eat foods high in protein along with Protein shakes & Meal Replacements - You'll get enough Glutamine to build muscles and...

To help you recovery and build muscle faster - you can supplement with 10-to-20 grams of L-Glutamine powder daily.

Fact: Hospitals give trauma and post surgical patients about 20-to-40 grams of Glutamine a day via an intravenous solutions to help their muscles recovery & grow faster.

5. Complex Carbs (carbohydrates) & Healthy Fat

Before you think about going on an ultra-high protein only diet - You must know that YOU CAN'T Build Muscle without eating enough Carbs and fats so really...

About 45-to-65% of the total daily calories you eat should be from carbs & healthy fats and the rest protein and here's why carbs & fats are important for building muscle...

If you don't eat enough carbs - your body will breakdown and burn muscle for energy causing you to lose muscle and...

You need to eat carbs to stay energized so you can workout longer and lift heavier weights to build bigger muscles because... Carbohydrates are what your body uses for energy and more importantly...

Without enough healthy fats in your diet like monounsaturated fats & Omega-3's - your body can't produce testosterone which is a MAJOR muscle building hormone .

Source : nowloss.com

Losing Weight For Dummies

2010-10-21T13:09:00.000-07:00

You’ve taken the decision to lose weight. Great news. You’re going to positively change your life forever. Losing unwanted weight has so many positive benefits. Your skin starts glowing. You smile more. Your social life involves. You feel so much better about yourself. There are many different ways that you can lose weight and keep it off. Some seem complicated others too easy. Here are the essential of losing weight for dummies.

1 – Thirty minutes of exercise every single day. You need to use your body in order to burn calories. Thirty minutes every single day should be the bare minimum. If you want to get healthier, lose weight quicker and feel better you’ll increase that amount to about an hour every day.

2 – The type of exercise you do depends solely on you. Don’t look at your friends or the celebrities in magazines. Find out what activities you enjoy and make them a part of your day. Join a team sport club or persuade a friend or family member to work out with you if you don’t want to do it alone. Buy a dog and start walking it. Swap the car for a bicycle. Find something that works for you.

3 – Get rid of the sugar. It’s not just fat that’s too blame for so much weight in our world. Sugar is a bigger culprit. Sugar is poison to the body and it prevents your metabolism from functioning correctly. Cut out sugars like sweets, chocolate, biscuits, cakes, soft drinks and table sugar. If you get a sugary craving have a piece of fruit instead.

4 – Move every change you get. People who fidget a lot have a tendency to be thinner than those who are constantly still. You can burn calories even while watching television. Lift your legs. Tap your fingers or feet. At work instead of sending an email walk to your colleagues cubicle. Walk to the corner store instead of sending the kids. The small things accumulate to have huge effects on the end result.

5 – Losing weight for dummies does not mean that you will loose your weight in one day, weight loss takes time. Make sure you give yourself enough time to lose weight. It’s taken you months if not years to put on the weight so why should it come off within a few short weeks. You can lose about 0.5kg a week or about 2kg a month. Any more and you are risking the yo-yo effect.

These are five essentials things for dummies when losing weight. Move as much as possible. Eat regularly and healthy. Drink water instead of cola and find someone to do it all with to make the process easier and more motivating.

Quit Smokeless Tobacco or.......

2010-09-28T19:34:00.000-07:00

Smokeless tobacco is also known as chewing tobacco or spitting tobacco. The activities are divided into two activities; snuff and chewing tobacco. These both types of smokeless tobacco are held in the mouth inside the cheek or between the cheek and gum.

Smokeless tobacco has very bad effect for human health, because tobacco contains at least 28 cancer-causing chemicals, medically known as carcinogens. The main carcinogens in smokeless tobacco are the tobacco-specific nitrosamines. Some of the other cancer-causing agents found in smokeless tobacco are formaldehyde, acetaldehyde, arsenic, benzopyrene, nickel, and cadmium.

Nicotine is also found in smokeless tobacco, like all tobacco products. Although nicotine is absorbed more slowly from smokeless tobacco than from cigarettes, 3 to 4 times more nicotine is absorbed from smokeless tobacco than from a cigarette, and the nicotine from smokeless tobacco remains longer in the bloodstream. Nicotine is the substance responsible for tobacco addiction. A number of significant health risks are associated with the use of smokeless tobacco.

Cancer risk
Users of smokeless tobacco are at an increased risk for certain types of cancer, most notably cancer of the oral cavity, including cancers of the cheek, gums, lips, tongue, and floor and roof of the mouth. Some studies have suggested a link between the use of smokeless tobacco and the development of pancreatic cancer, esophageal cancer, and stomach cancer.

Other health risks
Those who use smokeless tobacco have an increased risk of:

- developing gum diseases and gum recession (pulling away of the gum tissue from the teeth)

- leukoplakia (whitish patches inside the mouth that can become cancerous)

- abrasion (wearing down) of teeth

- staining of teeth

- tooth decay

- tooth loss.

Handy Guide To Effective Leukemia Treatment

2010-09-21T12:26:00.000-07:00

Leukemia leads to a reduction of white blood cells in the body system. Leukemia can thus be treated by way of ensuring that the body increases the White blood cells count. Leukemia treatment can also be done just by use of the same methods as used to treat cancer.

Leukemia Chemotherapy is one such way, though this may take too much time. In fact, treatment using Leukemia Chemotherapy can take a period of not less than two years. Another way of treating the Leukemia is by bone marrow transplant. Leukemia bone marrow transplant is expensive and is done in very few countries since it involves use of sophisticated instruments and highly experienced medics.

Replacement of the infected bone marrow with a healthy one is what it entails. A radiation therapy is also recommended though this has to go hand in hand with Leukemia Chemotherapy. Radiation entails giving doses of x-ray for a couple of months.

In cases where there is overproduction of White blood cells, there may be some blood infections. This may lead to blood disorders, and hence become necessary to use antibiotics to fight the problem.

If leukemia is at early stages, one can prolong survival with active immunotherapy. This is however still being experimented, as it is reported by Leukemia Society of America. Leukemia is actually a chronic problem and its treatment is not a matter of a short duration of time. Patience is thus of paramount importance. Cases of complete eradication using the above mentioned methods have been reported worldwide.

Breast Cancer Info - Symptoms, Signs & Treatment for Breast Cancer

2010-09-01T18:50:00.000-07:00

Breast Cancer Info

In a perfect world, we'd get prior warning when breast cancer was about to occur. An alarm would sound, a red flag would wave or we'd receive a letter in the mail. But the real world, unfortunately, isn't quite so thoughtful.

Symptoms of Breast Cancer

Early breast cancer presents no outward symptoms. There is no pain, and no warning. In fact, the only means of breast cancer diagnosis in its preliminary stage is by finding a lump or an abnormality. This can be done by performing breast self-examination, or by way of a yearly mammogram.

Most lumps that are found in the breast are not cancerous. However, it is essential to have a doctor examine the lump immediately.

Some women find that breast cancer is indicated by a bump above the collarbone or under the arm. This bump might be persistent, and then other symptoms of breast cancer may appear. These can include changes to the skin and surface of the breast, as well as nipple inversion or discharge.

Discharge from the breast is quite common and is rarely among symptoms of breast cancer. However, if there is blood in the discharge, or if it happens in only one breast, then a physician would be more concerned. Nipple inversion is also very common, but if it occurs suddenly, it should also be brought to the attention of your doctor.

If you notice swelling or redness of the breast, this might indicate an infection of the tissue. Quick treatment is advised for any type of infection. Similarly, if you find strong pain, redness, or swelling in your shoulder, armpit, or breast, seek the advice of your health care provider. Breast cancer treatment is mostly easily when it is detected early.

Where breast cancer is present, changes may occur to the skin such as redness, puckering and changes to texture. There are some skin diseases that may cause a similar effect, however it's important to have a professional consultation to rule out any possibility of cancer.

Breast cancer can take months or even years to develop. Once diagnosed, it's crucial to begin Breast cancer treatment immediately, as it is much more difficult to treat cancer once it has begun to spread throughout the body in what is called metastastic spread.

Signs of breast cancer

Some of the earliest signs of breast cancer can be detected by a mammogram test. Women over 40 should have this test done once per year. The test uses an electronic scanner to examine breast tissue. If something abnormal shows up, contact your physician to determine if it is something to worry about and seek treatment for.

In addition to a mammogram, manual examination and ultrasolography may also be used to detect abnormalities. A complete physical examination of the breast includes a visual inspection and palpitation, including the armpits and areas around the collarbone. Your health care provider may palpate for a lump or feel for a thickening in the skin. A biopsy, where a piece of the lump or tissue is removed, is the only definite method to test the cells and provide a positive diagnosis.

Here are some of breast cancer's most common symptoms:

* A lump in the breast, above the collarbone or under the arm, that stays for longer than a week

* Nipple discharge

* Changes to the nipples, such as inversion

* Changes on the breast's skin surface

During your regular self-examinations, if you find any of these symptoms, don't take a chance, but see your doctor as soon as you can to determine if what you have found requires treatment.

Sleep Disorders or Insomnia - Sleep Disorder Facts & Treatment

2010-08-31T14:23:00.000-07:00

Sleep disorders: How Insomnia Starts

Even in this experience of innovative penalization, cases of rational disorders and sleep disorders are increasing. Shockingly sleep disorders change almost half of the aggregation. We are in a group where stress is reasoned commonly, Depression is common and a awake period is an all too every day event.

Sleep disorders or insomnia is a grave problem that should not be assumed softly. Tho' most people human had at slightest one nighttime's undergo of sleeplessness, there are many who experience addicted insomnia. Disbursal nights spent tossing, turning and lying insomniac with spiraling thoughts can get a destructive gist on a organism's enclose of design. A victim may undergo utterly expended, wired and irritable. insomnia has perverse effects on the nous and body and can hit a detrimental symptom to the property of one's history.

Reasons why group educate insomnia are oftentimes because of stress and anxiousness. Anxiousness elicited insomnia is a clean frequent difficulty. Acquisition to let go of troubling thoughts during bedtime may be hornlike, but thing for rubicund death. Bedevilment and thinking at night time only enforces bad period habits which can move quantify to alter. To period alter it's useful to play a advantageous the knowledge to death, but sleep cannot be forced with the semiconscious intention by instrument. Descending numb naturally is medico to the mind endeavor of the purpose. sleep disorders sufferers may drop nights doing everything they can perhaps suppose of to get to sleep. In most cases withal, they will miscarry if they die to let go of the intended move of the mind.

Treatment for sleep disorders

A elliptic way to intrude the rhythm of anxiety evoked rest is by hypnotherapy. The subconscious can be reprogrammed with new supportive behaviors and habits which can aid to alter the elemental period oscillation. Finished hypnosis, the cognition absorbs constructive suggestions and changes in a brain construction.

With self-hypnosis we can learn to decompress physically, and with practise this can be fast and elliptic. Most leave gain that carnal operation comes nearly easily but they possess travail restful the intellectual. When the intention is in a hypnotic state, the mind becomes receptive to suggestions and changes.

The much you activity the writer you give transform good at letting go of troubling thoughts and reposeful the body. With more force, you'll benefit much certainty and motivations to refrain you surmount your sleep disorders problem. Flat bottomed low hypnosis, you still human restrain over your thoughts and you won't get stuck in a trance. Hypnotherapy has been uncontroversial as an efficient alternative agency by the examination organization.

Regular Hypnotherapy can cure Insomnia

Hypnotherapy helps decelerate down your brainwaves and limit deeper levels of tranquility which in turn meliorate your cognition to disposition into sleep. What is more, hypnotherapy can negative disinclined sleep habits, thoughts and behaviors that can break rest. When you infix with the unconscious with hypnotherapy you can edit foreordained, habits, behaviors and regularize beliefs.

People, who use hypnotherapy, grow it an efficacious and life dynamical agency. Daily uses of hypnotherapy permit health and lifetime problems specified as being obesity, exploit over addictions as cured as rising authority and act. This simple tool has the superpower to better alter anyone's account in a confirming way.

Skin Whitening Products - Homemade Skin Whitening Products Recipes Revealed

2010-08-28T17:08:00.000-07:00

Every one wants to look beautiful, younger and also fair, lighter complexion. For this people spend too much money on purchasing expensive cosmetics, good quality skin whitening products and going to a beauty salon too for beauty treatments. Skin whitening products are common now a days in the market in the form of soap, cream, lotion, gel etc. But I prefer not to spend your money on expensive skin whitening products, you can make your own skin whitening products at home as these homemade products are very cheap and inexpensive. You just have search your kitchen for beauty recipes ingredients I am going to mention :

Top 3 Homemade Skin Whitening Products

Homemade Orange Pack skin Whitening Product

Collect the orange peels and dry them in the sunlight.
· Let them be there till they get fully dried.
· Now grind them and make a fine powder.
· When you have to apply it, add some raw milk to this powder and make a fine paste.
· Wait for it to get completely dried on the face.
· Then rinse it off after a few minutes using lukewarm water.
· It can be applied daily also.

Homemade Sandal facial Skin Bleach / Whitening Product

The ingredients are as follows:
· Sandalwood powder
· Lemon juice
· Cucumber juice
· Tomato juice

Mix these properly and make a fine paste. Apply it on the skin. Then wait for it to get fully dried. It helps you have bright and light colored skin with a an even texture and complexion.

Homemade Gram Flour Facial Skin Bleach / Whitening Product

The ingredients are as follows:
· 2 spoon full gram flour
· 1 pinch of turmeric powder
· A few drops of milk cream
· A few drops of lemon juice

Mix these to make a fine paste and evenly spread it on the skin. Wait until it dries out fully. Then scrub it off. You can apply it on all parts of the body.

Cause of Heartburn - Begginers Guide To Things That are Cause of Heatburn

2010-08-28T12:49:00.000-07:00

Anyone that has been a victim of heartburn knows how agonized it can be. Heartburn pain can be so extreme that it cause you to pause when it comes to intake your favorite foods.

There are more than one cause of heartburn, however if you can discover them you can successfully layover heartburn pains for complete. But firstborn, what is heartburn? When you intake content the matter is supposed to go finished a precise itinerary hair to your gullet and into your tummy.

If the valve that is questionable to let your food head finished to your tummy doesn't work right it give let some acid from the stomach to enter your esophagus. When this happens it is renowned as acid reflux and acid reflux is same as heartburn.

Heartburn is usually when you see a combustion perception within your chest, or in simple words you feel like your chest burning :). This typically occurs once you are finished eating and it can preserve to go on for many hours. You may also feel like the food is stuck in your throat and chest. If heartburn causes regularly and it is not treated then a time will come it may become extremely severe and steady.

Notorious foods like fatty foods, garlic, tomatoes, mint, and chocolate are mostly the cause of heartburn. Eating spicy foods frequently is also a cause of heartburn. If this is the happening then you should consume milder versions of the food you hump to eat.

Some beverages are also cause of heartburn, acidic beverages like orange juice. More notorious cause of heartburn are sodas, alcohol and coffee. When it comes to discussing beverages then drinking water is the best choice which can reduce your heartburn symptoms by diluting the acid within your tummy.

One more cause of heartburn most guys ignore it their workout routine. Consider it or not, but whatever exercises can setback the travel of digestion, forcing stomach acid back into the esophagus.

Few of these exercises include forward rolls, somersaults, and any other exercise that causes you to be upside down. Moreover, some yoga moves and stomach exercises like crunches can cause the reverse of the natural flow of your digestion.

If you note that your heartburn gets worse at night then the Cause of heartburn is most possible your bed. You might have to elevate your bed or body with pillows while you're sleeping. This will increment gravitation to have viscous acids out of your esophagus.

Wearing tight clothing are also a cause of heartburn as they easily. Tight clothes can easily exacerbate your digestion by putting unnecessary pressure on your tummy area. This added pressure will force acid into your esophagus. You should try wearing clothes that fit loosely to avoid the cause of heartburn.

Finally, pregnancy is another huge cause of heartburn. While pregnancy your hormones will change and pressure inside your stomach will increase due to the growing baby.

Moreover, you diet choices while pregnancy can also cause heartburn pains. If you are pregnant you can get heartburn relief by staying away from spicy foods. While pregnant you should also try to not lay down right after meals since this can cause indigestion leading to heartburn.

Useful Vitamins To Prevent Baldness

2010-08-26T15:37:00.000-07:00

Prevent Baldness before its too late.

It is familiar that vitamins are perfectly staple to the welfare of any particular, but is a little illustrious fact that adequate intake of it can actually prevent baldness and symmetric encourages hair growing. Vitamins work to stop the creation of additional hydro-testosterone known as DHT. Vitamins are acknowledged as baldness cures and assign new hair growth. Vitamins are also instrumental in the nutrition and healthful to the scalp.

Use Vitamins to Prevent Baldness

Inositol

This set belongs to vitamin B It is a chemical that is required for stronger muscles, kidneys, liver, fabric and mentality. When the vitamin is added to the diet of a somebody is shown to have remarkable results which are proven effective to prevent baldness.

Vitamin C

This is one of the most essential vitamins to prevent baldness. The daily intake of this vitamin increases blood circulation in the scalp and the hair also makes trusty to get a sound cater of easy nutrients.

Biotin

This is also titled Vitamin H. This belongs to the stock of B-complex This vitamin has been shown to mortal fortunate results, and prevent baldness. This vitamin can be recovered in the yolks of foodstuff, river, kidneys, liver and leaven.

Zinc

Zinc supplements naturally are helpful for hair development. The shortage of zinc causes baldness and scalp problems, it returns to standard when the vitamin is again included in the diet. Zinc can be obtained in massive quantities of wheat germ, pumpkin seeds, seafood, mussels and egg yolk.

Protein

It is added vital vitamin for hair growth. It is extremely important to include this vitamin in your diet. This is the water ingredient in the omnipresent shampoos and material protection products. Inflated protein intake has shown significant effects to prevent baldness.

Vitamin E

Vitamin E is extremely advantageous to prevent baldness. Also been shown to keep ageing whisker. The vitamin can be seized in prodigious measures of soya beans, spinach, cabbage, soya beans and eggs.

Hill

This vitamin is multipurpose to stop baldness. Can be obtained from yeast, grain germ, egg nutrient and liver.

Pantothenic dot

This is one of the heavy vitamins for baldness cures. This prevents the falling of hair and encourages hair development. This substance can be obtained from grains, potatoes and milk.

Cider vinegar

Hairloss can sometimes be the ending of low metabolism. Most Case histories evince that as a result of a few teaspoons of cider vinegar every day for various months, stops baldness and the remaining fuzz has grown better and thicker. One reason for thin hairs is a shortage of minerals, so it can be easily understood why the cider vinegar is deluxe in minerals can forbear. But it may not benefit the same like way for everyone. Some grouping may be hypersensitive to these and otherwise may not be affected. The cider vinegar can be embezzled in a glass of water in the morning or just before meals. One of the lateral personalty can be weight release is an added asset.

Tips for Leg Muscle Pain Relief

2010-08-24T13:57:00.000-07:00

Leg Muscle Pain Relief Treatment

Most of us experience muscle pain while walking and also while resting, but a majority of us ignore the leg pain or at the most take some pain killers and get momentary relief. But such repeated occurrence of leg muscle pain is not to be ignored as it could be due to an underlying Vascular problem.

Pain in the leg muscles can occur as a result of conditions that affect bones, joints, muscles, tendons, ligaments, blood vessels, nerves, and skin. Typically, the pain is a result of tissue inflammation that is caused by injury or disease. Either injury or chronic disease can cause inflammation to any of the tissues of the leg and lead to leg pain.

Leg Muscle Pain Causes:

* Muscle strain

* Common body weakness

* Extended standing hours

* Arthritis

* Body weakness

* Dehydration

* Weight is excess

Leg Muscle Pain Symptom:

The person may feel leg pain in the form of aching or burning. The degree of pain varies, from dull to sharp. Sometimes the pain is felt only if the particular body part is touched. The muscle pains may sometime originate from a part of the body and transmit to other parts. This creates confusion in diagnosing the root cause.

Leg Muscle Pain Relief Tips

* Taking stream bath and frequent massages is always recommended in such cases.

* Consuming coconut is very much recommended in preventing joint pains.

* Consuming walnuts empty stomach early morning is very good in preventing joint pains.

* Performing yoga exercises like gomukh asana and uttan pad asana is very effective in relieving from leg pains.

* You can take a little lobelia as well as arthcare oil and massage the affected area with it.

* Make a cup of tea for papaya seed and drink it 6 or 7 times everyday for 2 or 3 weeks.

* Take about 8 ounces of water and drink it every 20 minutes, after do exercise because keep your system from dehydration.

* Intake of cod liver oil helps in curing all sorts of leg pains and general weakness of the body.

* To get better the general weakness of the body a well balanced diet including all the three basic food groups is advisable.

* Vinegar is also used to stop pains in the legs.

Diet and Tips for Leg Muscle Pain Relief:

You can take a vitamin E.

Mental tensions are avoided.

Do not eat a heavy meals, meat.

Do not drink a alcohol.

Do not smoking and chewing a tobacco.

Do not consume a rice at a night time.

Natural remedy for Hair Removal on chin and neck

2010-06-02T14:43:00.000-07:00

For an effective method to remove facial hair especially on the chin, neck and cheeks take a teaspoon of gram flour, one teaspoon of honey, one teaspoon of refined wheat flour, a pinch of freshly ground turmeric powder, and one teaspoon of fresh lemon juice.

Mix this preparation well till it appears gooey and thick. Apply a generous paste on the areas where you notice excessive hair growth.

Let it stay for about five minutes.

Slowly start rubbing the area with your fingertips in a circular motion. Keep doing so for the next 15 minutes.

Wash off first with slightly tepid water and rinse the face with cool water. Use this application on a daily basis for a week.

After a week use this preparation only on alternate days during the second week.

On the third week, apply it just three times that week, on the fourth week apply it only on two occasions and on the final week use it just once. You will gradually notice the difference in the weeks that you make use of this application. You will notice less and less hair growth and it will eventually reduce to a great extent in the months to follow.

Braun Series 7 – 790cc Pulsonic Shaver Review

2010-05-28T22:15:00.000-07:00

The Braun Series 7 – 790cc Pulsonic Shaver is engineered by Braun to capture more hair with every stroke, even problem hairs for the closest and most comfortable shave.

The Pulsonic Technology from Braun sends over 10,000 micro-vibrations per minute via the shaver head to helps to stimulate the skin, causing the skin to ripple, in order to expose and cut more hairs with every stroke.

With the Gillette Blade Technology, the hair is shaved with high-speed precision in a single stroke without pulling or tugging.

The shaver also comes with a Sensitive Flexing Head that follows the contour of the face and shaves hard-to-reach areas using touch sensitive foils that respond to the slightest change in the skin surface for a the closest a most comfortable shave. The smart foil captures hairs that grow from different directions for a closer shave in fewer strokes.

The Power Comb features meanwhile lifts problem hairs that lie flat to the skin to ensure that hard to shave hairs not to be missed. The Braun Series 7 has also been awarded with an ENERGY STAR qualified battery charger.

The Clean & Renew System that comes with the shaver automatically cleans, lubricates, dries and charges the shaver at the touch of a button. The Fast Clean mode cleans the shaver in just 25 seconds. The shaver can also be washed under running water in case the Clean & Renew system is not available.

At the exterior, the shaver has an elegant silver and chrome finish with sleek lines design combines with a modern and ergonomic design.

Below are the pros and cons of the Braun Series 7 – 790cc Pulsonic Shaver experienced by its users.

Pros

The vibration is not really noticeable.
The shaver is much gentler.
The shaver is pretty comfortable to hold with a rubber grip handle on the back.
The shaver moves very easily over the face.
The shaver doesn’t get hot after a couple minutes of use.
The shave is about 97% as close as a regular lather and razor shave and it takes the user significantly less time to shave in the morning.
The shaver does not leave stubbles and it isn’t necessary to shave more than once a day.
The shaver fits in your hand better, faster, quieter, adjusts to the face better and it can be forced to clean whenever the user wants.
The slider power button is gone so no more accidentally turning off the shaver while using it.
The shaver gives a good, close shave without irritation and gets those pesky neck hairs pretty well.
The shaver can be used with the cord and also quick charges if needed.
No sore neck or face after using the shaver daily.
The shaver consume low energy use when cleaning as confirmed by the user’s watt killer meter.
After the cleaning cycle, the shaver smells like lemon citris.
The shave is closer, quieter and quicker than the Braun Syncro. The shaver is also cheaper than the Braun Syncro.
It shaves closer and more comfortably then all the other foil razors.
The shaver is quite heavy but not too heavy as it feels good in the hand.
The shaver is powerful because it cuts through whiskers (even several days’ worth of growth) without hesitation.
No pinching.
At full charge, the shaver can last for 5 days.
The power cord can be detached from the base station and taken for longer travel trips.
Side-burn trimmer works pretty good.
The shaver comes with Battery/Hygiene indicator.

Cons

The shaver is not suitable for ingrown hairs.
The shaver is quite expensive.
The shaver is noisier than the Norelco.
The users have to buy cleaning cartridges once a month.
The charger/cleaner is cheaply constructed. The cleaner stand is cheap plastic looking in comparison to the high-end look of the shaver.
Some users experience pulling and grabbing on the chin hairs and it was painful.
The “Hygiene” indicator seems a bit too sensitive and will be at empty after about 2-3 shave.
The wall plug is too long before the cord bends down, so that it unseats from being plugged into the wall by its own weight.
It is really noisy when cleaning.
It still leaves small patches of hair in random places.
The built in battery/hygiene indicator on bottom of the razor has some issues. When the hygiene is low your razor will automatically cut off.
The display for the battery and for hygiene are not bright or easy to read.
The user cannot get a clean shave around his neck region, especially the side lower neck regions
No remaining shaving time indication.
The foil seems to be having holes that are too small. This caused the hair (especially on under the chin, neck area) does not get caught into the foil, so the vibrating blade has nothing to cut that leaves many places on the user’s face with single uncaught hairs sticking here and there.
The contacts at the back do not make good contact with the charging/cleaning base. When the shaver starts the cleaning cycle, quite often the contacts separate, and both cleaning and charging stop in the middle, leaving the shaver soaked in the cleaning fluid.
One user has its beard trimmer on the shaver simply fell off after about 5 months.

Tags: Braun, braun 790cc pulsonic shaver, braun electric shaver, braun series 7 790cc pulsonic shaver, braun series 7 shaver, electric shaver, mens shaver

Short and Handy Guide To Workout after Pregnancy - Women Fitness

2010-05-27T13:38:00.000-07:00

After delivery the first question naturally is how is my baby? The second question asked by workout – alcoholics often is “When can I begin exercising now that I’ve given birth?”

There are no clear cut answers to this question. You can ask your doctor about when he or she feels you are ready to begin exercising, and restarting your regime also will depend somewhat on how you feel. (This is another time when it is a good idea to listen to your body.) Unless your had a particularly complicated delivery, walking probably can begin fairly soon after giving birth. Taking as little as 15 to 30 minutes while maid watches the newborn so you can get some fresh air, plus a little time to yourself will probably be one of the best things you can do shortly after having a baby. When your infant is a little older taking him or her with your on your walks will be good for both of you. As long as the weather cooperate put the baby in a snuggle or a stroller and get out of the house.

• Begin by working out for about 30 minutes a session three days a week.

• Try for an intensity level of about 50 percent of your pre-pregnancy workouts.

• Gradually build in duration, intensity and frequency.

Go about making the following exercises a part of you daily postpartum recovery.

Kegels

Alternately contracting and releasing the muscles of the pelvic outlet and birth canal.

Purpose: Strengthening supports the contents of the abdomen, preventing your uterus or bladder from falling through these muscles, especially after you have had children.

Description: Sit upright on a chair with a hard, flat surface; make sure your weight is on your "sits bones," the two rocker-like bones on either side of your vagina, and you are not slumped down on your tailbone; squeeze the muscles between your sits bones and lift them up inside; hold for 10 seconds (keep breathing), then relax them slowly, noticing how they fall toward the chair surface. Start with five, and then work up to sets of 10 done two or three times each day.

C-Curves

Exhaling and contracting the deep abdominal muscles and curving the lumbar spine (back of the waist) into the C shape.

Purpose: Provides abdominal support, relieves low back discomfort after pregnancy and labor.

Description: Sit upright on your chair or floor, relax your abdomen and inhale; then exhale, tightening your deep abdominal muscle and rolling back slightly onto your tailbone so that your lumbar spine can make the C shape; relax your chest and shoulders; inhale and return to upright. Also do 10 of these two or three times a day.

Wall Push-Ups

Perform wall push-ups when you have a minute or two by placing your hands at chest level with your feet several inches behind your body. Lean forward toward the wall, and then slowly push back.

Leg Lifts

one your legs and bottom with leg lifts when you're on the phone or any time you're standing for a few moments. In a standing position, lift one leg with knee bent up toward your body, and return your foot to the floor. To tone hip and thigh, raise your leg from your side up 12 to 14 inches, and return to the starting position. To tone the buttocks, lift one leg toward your back with the knee slightly bent, and slowly return your foot to the floor.

To wind up, Stretch your entire back and shoulders by standing with your back against a wall, hands at your sides and heels, hips, and shoulders pressed against the wall. Slowly raise your arms over your head, keeping your hands and elbows touching the wall.

Bridge

This exercise will strengthen abdominal and back muscles while providing mobility to your spine. Lie on your back with knees bent, feet firmly on bed hip width apart. Raise buttocks slowly off the ground and lift your hips about 2-3 inches off the floor to form a straight line. Place your hands on your buttocks to feel the muscles tighten. You should feel the weight primarily in the legs and buttocks, not your lower back. If you feel in the lower back, then lower your hips slightly.

Repeat 3-5 times.

Leg Sliding

Lie on your back with your knees bent. Do the pelvic tilt (do not arch). Inhale, then slowly slide one heel up the floor or bed, exhale and slowly lower the leg. Keep your back flat at all times and only work within the range that you can maintain a flat back. Repeat 5 times with each leg.

Postpartum workouts should always include a warm up period and a stretching and cool down phase. Remember to drink lots of water to stay hydrated. Most important have fun and don’t fatigue yourself so much that you cannot enjoy your new days.

Perhaps your were not into fitness before your pre-pregnancy but you have become interested in starting a program now that you’ve looked at yourself in the minor. It’s good to start your new life as a mother with healthy new habits. As with any startup program a trip to the physician is essential before you begins. Find out what your fitness baselines is and set realistic goals that you will have the time and energy to meet. Refer to - for guidelines about setting up your fitness plan.

Exercise can help you meet and enjoy the challenges of motherhood. Combine it with a healthy diet and you will be on your way to regain pre-pregnancy figure.

Diet Tips

• When planning meals, focus on whole grains, breads, pasta, vegetables, and dried beans, peas, or legumes.

• Eat 5 fruit or vegetable servings every day. Low in calories, but high in vitamins and minerals, fiber-rich fruits and vegetables fill you without fattening you.

• Eat breakfast (and other meals for that matter). By skipping meals, you'll only be extra hungry at the next meal and more likely to overeat. Besides, research shows that a person who eats breakfast burns more calories at that time and during the day.

• Broil foods rather than deep-fat or pan frying them.

• "Sauté" foods in a bit of broth instead of butter or oil.

• Top off salads with fat-free yogurt, cottage cheese, or low-fat dressings rather than traditional high-fat dressings. For a fat-free dressing mix rice vinegar or citrus juices with a little seasoning.

• Use reduced-fat or fat-free dairy products in place of the regular products. For example, drink reduced-fat or fat-free milk rather than whole milk, serve fat-free ice cream or lower fat frozen yogurt in place of premium ice cream, or substitute reduced-fat cream cheese, sour cream, or yogurt for their regular counterparts in cheesecakes, puddings, parfaits, and dessert toppings.

Tags : pregnancy excercise, pregnancy excercise, women's workout, weights fitness,diet fitness

10 tips to Fitness Success!

2010-05-13T15:14:00.000-07:00

How many times have you put your exercising, weight training and cardio on the back burner when you are following a strict nutrition plan? When life gets busy and you have a million things on your plate, this is the first thing that is usually forgotten! For many, an effective fitness regime is essential for losing weight the healthy way.

There are many excuses that come up such as, procrastination, lack of motivation, exhaustion and the biggest which is lack of time. Most people continually put off their training until tomorrow and of course we all know that tomorrow rarely comes - at least when it is time to indulge into your work out regimen.

Physical activity is a major piece of the weight-management puzzle! You will not achieve optimal results without this integral piece. It increases your lean muscle mass, speeds up weight management and fat loss, raises your metabolism, increases your energy level and keeps your heart healthy!

Here are 10 tips to guide you in staying on track with your fitness goals:

1. Believe in yourself now! Whatever you believe in you can and will achieve including your health and overall well-being goals! Use the “I can do it” attitude and you are on your way to success!

2. Plan ahead: It is essential to establish a work out regimen plan to keep you on track. Set mini milestones and goals to keep you focused. Commit to your fitness appointments like you would as any other and put them into your scheduler.

3. Use the S.M.A.R.T Principle: This allows you to evaluate your progress and change your program if need be. S – Specific = Is it clear and identifiable? / M - Measurable = Can results be determined? / A - Attainable = Is it Possible? / R - Realistic = Is it probable? / T - Time = When will it conclude?

4. Record your workouts, energy levels and accomplishments: This will help fine tune your program and is also therapeutic, inspirational and rewarding! Make sure to celebrate your victories! Buy yourself something nice or plan an event when you reach a goal!

5. Persistence is key: Being consistent in your work out routine is a major component of success. Do at least three cardio based activities for a minimum of a half hour as well as three resistance based activities for a minimum of a half hour per week. Ideally hour sessions will get you better results. If you have the luxury of time to commit to training then workout Mon-Fri different muscle groups each day and take your weekend off. Mon = Chest, Tues = Back, Wed = Legs, Thurs = Shoulders, Fri = Arms. Do abs to finish off each workout and rest on the weekends. Repeat. Add in your cardio right after your workout or early in the morning to burn the most calories.

6. Moderation is important: By gradually increasing your intensity, frequency and duration, you are less likely to injure yourself, get discouraged or quit.

7. Variety is the spice of life: Every workout changes something a little bit. Make it faster, slower or heavier. Do a variety of different cardio exercises each day and change your entire routine every month. Challenge your body by trying to do something it is not use to doing so it is forced to learn.

8. Find a training partner: Make sure you pick a partner whose goals and interests are similar to yours and who will inspire you to do your best. This will help make working out more fun, inspirational and safe as well as give you added accountability which we all need sometimes.

9. Use visualization: Picture yourself engaging in exercise in total detail. How will you feel during and after your workout? How will you look and feel when you hit your goals? Focus on each muscle group as you train it. Think positively and use imagery to see yourself as fit and healthy. Many of the world’s greatest athletes rely on this powerful tool to help them succeed at their chosen activity.

10. Rest and recovery: THIS IS EXTREMELY IMPORTANT!!! Recovery time is when your muscles actually repair themselves and become bigger and stronger as well as increases your energy level. The time in between your exercise sessions is just as important as the exercise itself. Make sure to listen to your body and if you feel fatigued or exhausted, a day of rest may be more productive than intense exercise.

Tags: health fitness, exercise fitness, fitness program, fitness training, fitness, fitness workout, fitness programs, fitness exercises, online fitness, health & fitness, fitness website, fitness solutions, health and fitnessweight loss tips, exercise tips,

Supplement Guide Vitamin D

2010-04-27T13:56:00.000-07:00

Build strong bones and improve your overall health

Where it comes from: Vitamin D is a group of fat-soluble prohormones that's introduced to your body through delicious dietary sources such as fish, eggs, fortified milk and not-so-delicious cod liver oil. The sun is also considered a source, as exposure to UV rays triggers the body to produce vitamin D naturally.

There are two important forms of vitamin D to note: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). They're collectively known as Calcitriol and play an important role in the maintenance of several organ systems.

What it'll do for you: Vitamin D's main job is to increase the flow of calcium into the bloodstream by promoting the absorption of calcium and phosphates from food in the intestines and the reabsorption of calcium in the kidneys. That means vitamin D plays a key role in maintaining strong bones and protecting against osteoporosis. Experts and recent studies say Vitamin D plays a role in a few other positive effects as well:

Improves longevity
Studies of more than 57,000 subjects found that people taking supplements with at least at least 500 IUS of vitamin D were seven percent less likely to die than those who didn't take daily supplements. Researchers credited this to the protective effect of vitamin D against diseases—including cancer—and the vitamin's possible boost of blood vessel efficiency and the immune system.

Lowers the risk of heart disease
Researchers at the Intermountain Medical Center Heart Institute in Murray, Utah, studied 9,400 patients whose blood tests revealed low vitamin D levels during a routine trip to the doctor. The patients who raised their vitamin D levels by their next follow-up were 33 percent less likely to have a heart attack and 20 percent less likely to develop heart failure compared to their counterparts who did not increase vitamin D levels.

Prevents high blood pressure
It has been noted that blood pressure is often elevated during the winter—when the body is producing lower levels of vitamin D through sunlight. This suggests a possible direct correlation between higher levels of vitamin and low blood pressure levels.

May lower risk of certain cancers
European researchers have found that people with higher blood levels of vitamin D have a much lower risk of colon cancer. In one study, doctors examined the lifestyles of more than 520,000 patients between 1992 and 1998. The results, which were reported in January of this year, found that those with the highest blood levels of vitamin D had a nearly 40 percent decrease in colorectal cancer compared to those with the lowest levels.

Helps fight against influenza
After a four-month long study of Japanese schoolchildren, researchers found that taking vitamin D supplements during the winter and early spring help prevent seasonal flu and asthma attacks. There was no consideration of the effects of the supplements on adults but other studies have found that vitamin D dramatically stimulates natural killer cells and play a major role in protecting the lungs from infection.

Reduces muscle pain
Limited research has reported vitamin D deficiency in patients with low-back pain, and that supplementation may help to reduce the pain. Supplements may also help with chronic fatigue, headaches and other types of pain.

Suggested intake: The recommended intake of vitamin D for males up to 50 years old is 200 IU (or 5 micrograms) and increases 200 IUs every 20 additional years. "The average man seems to be deficient in many vitamins, especially vitamin D," says registered dietitian and American Dietetic Association spokesperson Jim White. Not surprisingly, he recommends a varied diet. White adds that the richest sources of vitamin D are egg yolks, some types of fish (salmon, tuna and mackerel), butter, liver and cheese. "But it is important to stay within you calorie needs," White adds.

It's been reported that 10 to 15 minutes of sunshine three times a week is enough to prevent deficiencies. However, many people living in sunny climates still do not make enough vitamin D and need more from their diet or supplementation. "Individuals with limited sun exposure need to include good sources of vitamin D in their diet or take a supplement," White adds.

Those who take a multivitamin should note that most pills do include vitamin D, usually in strengths from 50 IU to 1,000 IU. White says supplements are okay to take but that you should consider the IUs you're already getting from your diet and work with your doctor to find a supplement that supplies the right amount of IU's for your diet or lifestyle.

How important is vitamin D? Deficiencies have now been linked to types of cancers, heart disease, depression, weight gain, muscle pain and other maladies. "Lack of vitamin D may lead to a condition called rickets, especially in children, in which bones and teeth are weak," explains White. "In adults it may cause a condition called osteomalacia, in which calcium is lost from bones so that they become weak. This is very rare in men but has been seen in extreme cases."

Associated risks/scrutiny: Too much vitamin D may lead to vitamin D toxicity, which is a buildup of calcium in the blood, causing symptoms such as nausea, vomiting, poor appetite, constipation, weakness, confusion, heart rhythm abnormalities and kidney stones. The calcium build up could also lead to kidney stones and calcium deposits in soft tissues such as the heart and lungs, reducing their ability to function.

Most cases of excessive amounts of vitamin come, not from sunlight or from foods, but from overdoses of supplements.

Tags : vitamins d, vitamin d cholecalciferol, natural vitamin d, vitamin d health, vitamin d supplement, vitamin d source, vitamin d food sources, how much vitamin d, benefits of vitamin d, vitamin d3, vitamin d2, vitamin, health supplements, vitamins

Winter Hair Care Tips

2009-12-15T13:04:00.000-08:00

Winter is at the door and taking care of our hair is a must if we desire to have gorgeous luscious tresses. Here are some tips to help you protect your hair from the damages cold weather and wind can cause.

Summer is gone and the winter season is on the way. The influences external factors have over our tresses are well known, this is why people change their hair care routine every season. Warmth, cold, the sun's UV rays, the winds, all these factors can affect our tresses and cause them damage which can be difficult to repair.

The cosmetic industry has been constantly trying to develop new and improved formulas to maintain the hair healthy and protected against damage. Winter is characterized by cold temperatures and winds, factors which can leave their print over our tresses. These factors are the key ingredients in damaging the hair and causing it do over dry. Dry hair appears dull, brittle and lifeless, a combination which is not something you wish for. Stressed hair, hair that has lost it's moisture can be difficult to style because hairs moisture is the key ingredient in easy styling bouncy hair.

To make sure your tresses are protected against the damaging factors winter brings with her you need to learn the proper winter hair care routine:

Always dry out your hair completely before you go out, because the wind and the cold temperatures will cause the hair to dry out.

Wash your hair with a moisturizing shampoo, a shampoo which doesn't contain harsh ingredients which can strip the natural oils off the hair. Natural oil produced by the scalp acts like a natural barrier against damaging external factors, this is why it is important not to remove hairs oil completely.
Deep condition your hair at least once a week to restore and maintain the hairs moisture. Deep conditioning treatments are treatments which require a little bit of time, they usually have to be left on the hair for about half an hour. Allowing yourself a little bit of time once a week to pamper your hair doesn't seem like such a hard thing to do.
Scalp massages can definitely help your hair maintain it's health because by massaging the scalp you improve blood circulation at scalp level, making sure the oxygen levels and the nutrients necessary for a healthy hair are increased.
Get your hair regularly trimmed to ensure that you remove split ends. The cold temperatures and the powerful winds can stress the hair and cause split ends.
Brush your hair with a boar bristle brush every day because this way you will help to evenly distribute the oils throughout the hair, making sure the ends of the hair will also be naturally protected.
Care for your tresses because healthy looking hair is the only solution to obtaining gorgeous hairstyles whenever you wish.

Orange Yogurt Facial Mask

2009-11-17T10:42:00.000-08:00

Orange Yogurt Facial Mask cleanse and nourish your skin as orange is enriched with vitamin C and AHA's. If you are feeling sluggish, this is perfect mask for you.

Ingredients Needed for Facial Mask:

# 1 tsp plain yogurt
# juice of 1/4 of an orange

Instructions:

Stir to mix and then dip fingers into mixture and smooth onto face. The sensation is both cool and relaxing. Leave on for a five - ten minutes and then rinse. Try it and if you like it please leave a comment.

Tags: facial mask, homemade facial masks, cleansing facial mask, facial cleansing mask

Health Food For Your Brain & Body

2009-11-10T13:15:00.000-08:00

Food can do more than transform your shape. Certain foods eaten regularly can do everything from helping your night vision to boosting the power of your brain and go right down to nourishment for your toes!

Hair :
Wheat is a great source of biotin and an important nutrient for healthy, shiny hair.

Brain :
Research shows that sugar fuels the brain and may boost your memory. Cookies seem to contain just the right amount!

Eyes :
Sweet potatoes! The vitamin A in these spuds can help improve night vision.

Lungs :
Tomatoes! Research shows that eating tomatoes more than three times a week may help prevent respiratory disease.

Nails :
Oysters are a great source of zinc making them good for your nails and your skin.

Skin :
Rich in vitamin A, acorn squash may help reduce the risk of the most common type of skin cancer (basal cell cancer) by 70-percent.

Heart :
The magnesium in tofu can help prevent blood clots and high blood pressure.

Stomach :
Garlic may help ward off stomach cancer, according to experts.

Bones :
The potassium and magnesium in carrots may help buttress your bones.

Legs :
Bananas are loaded with potassium and aid your muscles in moving. Potassium also prevents cramping.
Toenails :
The biotin in cashews helps strengthen nails.

Tags: Food, Foods, Best Food, Food Health, Healthy Food, Top Food, Food Articles

Weight Loss Tips

2009-10-22T13:53:00.000-07:00

You know you are experiencing yo-yo dieting, but do not know how to stop it? It is time to get your balance back. The 10 following easy weight loss tips will help you lose weight in a healthy way:

1) You should first eat all the low calorie foods from your plate first and work your way up to the ones that contain lots of calories. That way when you get to the foods rich in calories you will eat far less of them because you are already full.

2) If you just have to drink some commercial juice you can dilute it with water to make it contain fewer calories.

3) Juice and sodas contain a lot of calories. Don’t make the mistake of thinking that they aren’t food. You should drink at most 1 glass of juice per day. If you can avoid drinking juice at all the better.

4) Always eat at home or take your homemade food with you wherever you go. It takes a while to get used to and some people might think that you are eccentric but you will lose a lot of weight this way and they will all be jealous of you later.

5) Get into the habit of keeping a food journal. Write down everything you eat during the day. That way you can look back and see exactly why you are not losing weight, getting fatter or in the happy cases losing weight.

6) Instead of drinking diet sodas try drinking vegetable juices and even fruit juices. A tomato juice can replace a diet Coke anytime of the day.

7) Use your imagination to make your vegetable meals more appetizing. For example you can add maple syrup on carrots and add nuts to your salads to give then an extra crunchy feel.

If you are trying to eat more vegetables daily you can try eating more vegetables soups. They too can be considered vegetables and they are super healthy.

9) Dinner plates are much bigger than salad plates and make you eat more food. From now on you should eat all your meals form a salad plate.

10) Always take your lunch to work with you. Eating out is supper fattening because you don’t know what went into making the food you are eating. If you make your own food you know exactly how many calories you are eating.

Tags: - Weight Loss, Weight, Loose Weight, Weight Loss Tips

Acne Solution | Acne Treatment | Blackhead Treatment

2009-03-02T12:10:00.000-08:00

Acne Solution and Blackhead Treatment

Acne and Blackheads usually appear on an oily skin or in teenage where body faces many hormonal changes, which reflect on the skin as acne and blackheads. Acnes are the most common skin problem, which affects everybody excepting few lucky people. In severe acne problem they can appear on the back, neck, shoulders and even on the arms.

The problem is always not as bad as at the time of puberty in the boys and girls. In normal course people do get one or two acne at a time though when there is a hormonal imbalance, people get acne all over their face and get dirty deep marks. Acne problem is difficult to tackle when they start spreading all over the body. Then you need to seek a medical help with a professional dermatologist.

Blackheads appear on the skin when sebum gets stored in the pores of our skin and collect dirt, which makes the pores hard. People who don't do proper cleaning of the face too get ugly black heads on their skin which get deep set with time and ignorance. The tip of the pore appears black so they are called Blackheads. T-zone skin is more prone to get black heads as they usually appear on the nose and chin. By using some home made skin remedies and following a daily skin care regime one can surely prevent the problem of acne and black heads and can get a beautiful blemish free skin.

• The keyword for a healthy glowing skin is drinking plenty of water. Water detoxifies the skin and keeps acne and black heads at bay.

• Wash your face on and off with good medicated soap and lukewarm water so that no dirt and impurities are left on the skin.

• For blackheads, soak rice in the water in the night. Grind them and make a paste in the morning. Add a pinch of turmeric to it. Apply this paste on the face and scrub off when a little dries. It removes the black and whiteheads from the skin.

• Soak almonds in the water overnight. Peel them off in the morning and make a paste. Add honey to this paste and apply on the face. Scrub it off when dry or after 20 minutes. It removes the black heads and adds glow to the skin.

• Rubbing a lemon peel on the blackheads too removes them and clears the skin.

• For better results take steam on the skin where you have black heads and then apply these scrubbers. It makes the pores loose so that the dirt comes up on the skin surface and it makes easy for the black head to come out of the skin.

• Soak fenugreek seeds in water for 4 hours. Make a paste of it and add a half lemon juice to it. Apply it on the face and scrub it off when dries. It helps in removing the black heads.

Also Check Out Related Posts On Skin Care and Acne Treatment

Facial Skin Care and Acne Solution

Seven Steps To Healthy Skin
Using Carrot for Acne Treatment

Weight Loss Solutions |Weight Loss Program | Weight Loss System Just By Drinking Water

2009-02-24T14:05:00.000-08:00

Make A Successful Weight Loss Program Just By Drinking Water - Maybe The Easiest of Weight Loss Solutions.

Well, you may have heard it before - you can lose weight just by drinking pure plain water. Do you think it is like that? Yes, it is, you can lose weight just by drinking water. I will explain why it is so.

There are studies that show that just by drinking water your metabolism will increase with up to 30 percentages. That is quite impressive, isn't it? To make your Weight Loss possible you need to drink eight glasses of water every day, and if you have lots of overweight you need to drink a few glasses more. If you live in a warm climate or if you exercise very intensive you need to drink more than the eight glasses. You maybe think that eight glasses is much water to drink, but you shouldn't drink it at the same time; instead you need to spread it out throughout the day.

Drinking water is not only great for your weight loss. Just by drinking lots of water you will look better because and your skin will become more glowing. Your muscles will work more effective when you exercise which will lead to a better shaped body.

A few tips about how you should act when you decide to have Free Weight Loss Program just by drinking water:

Start every morning with a glass of water.

Drink a glass of water before every meal.

Drink lukewarm water, it may be easier to drink lots of water when it isn't cold.

Add a slice of lemon if you don't like the taste of the water.

Avoid drinking just before you go to bed.

Drinking water is a cheap and very effective way to lose weight, but often you need to add some diet and exercise to make your weight loss effective.

Tags: Weight Loss , Weight Loss System, Weight Loss Solutions, Weight Loss Support, Weight Loss Program, Weight Loss Diets, Weight Loss For Teens, Free Weight Loss Programs.

Basic First Aid Kit

2009-01-30T11:30:00.000-08:00

First aid is quite simply just that. When someone suffers an injury or sudden illness, it is the first course of treatment, or aid, given to that person to ensure that they are safe and comfortable. Only after first aid has been administered and a person still seems unwell, should further action be taken (a visit to the pharmacist, doctor or calling an emergency ambulance).

What Do I Need to Know?

On the most part, first aid brings to mind putting plasters on grazed knees - however, there is much more to it than the ability to stick something over a portion of human that's leaking a bit of blood. Most people know what to do when someone suffers a minor cut or bump, however, what about accidents or illnesses that could be far more serious, even life-threatening? In order to be prepared for these (hopefully) unlikely events, having taken a first aid course is more than helpful. First aid courses are often conducted by local schools and colleges and it's recommended that you try and attend these to keep your first aid knowledge up to date. You should also have a first aid kit somewhere in the house, stocked up and at the ready. When confronted with someone who is sick or injured, you need to be able to stay calm and find out what the matter is. If you feel confident enough to administer some form of aid, do so.

Further treatment can be performed at a later time by trained health care professionals.

How Do I Make a First Aid Kit?

A good first aid kit can be purchased with most necessary items already included from any good pharmacy - however, you can add to what is supplied and/or make up your own personal kit. Every individual has different needs according to their environment and personal life, so while you can follow the advice about a first aid kit and its contents, it is worth remembering that you might need to add other items vital for your own circumstances. Some people suffer from ailments such as asthma or diabetes, or have life-threatening allergies. If you're one of these people, make sure your first aid kit contains everything you need in case of an emergency associated with these illnesses/allergies.

If you have a first aid manual, keep it near the kit. If you don't have a manual - get one. A good first aid manual will show you how to do everything - from applying dressings and slings, to how to perform CPR1. It is important to have an up-to-date first aid manual, as methods and medications change. In the manual, and also on a piece of card in the kit, important information like emergency telephone numbers, blood groups, dates of inoculations (such as tetanus, MMR, hepatitis, etc), allergies to medications and any other specialist information is listed. These could be vital in the event of an emergency situation. It is also advisable to put all this information in a prominent place aside from the first aid kit. This way, if anyone who is unable to use a first aid kit can find contact numbers for emergency services and any other information that may be needed.

A first aid kit should be clearly marked First Aid. The current international symbol for first aid is a white cross on a green background (other indicators for first aid include the traditional red cross symbol on a white background and vice versa). Proper identifying marks on the kit are vital, not only so you know what it is, but also if anyone else needs to help you in your own home they can find the kit with ease. This also means you should always keep the kit in a handy place, but out of the reach of children. High-up kitchen cupboards are ideal, as it is the law of averages that you will need your first aid kit most when someone is in the bathroom! It is a fact that most accidents do occur in the home, usually in the kitchen. If you make your own kit, ensure it's in a waterproof container with separate compartments for dressings, as well as sterile items and medications. A tackle-box of the sort that anglers use is ideal. Remember - a first aid kit is only as good as what you keep in it.

If you use anything, replace it immediately. Also make sure you check the use-by dates of any medication or item every six months, and update them if necessary. Important: Dispose of any out of date medication in the proper manner. If unsure how to dispose of medication, return it to either a local pharmacist or GP.

What Should a First Aid Kit Contain?

A first aid kit should contain the following:

Dressings

Adhesive dressings (sticking plasters) - Used for minor cuts and grazes and can be bought in boxes of various shape, size and types. These include waterproof, fabric, hypo-allergenic, antiseptic and for children there are character based sticking plasters (eg, Winnie the Pooh, Spider-Man or Barbie). Keep at least one box in the first aid kit and another in a medicine cabinet as they are used frequently.

Bandages - For protection of wound dressings. Bandages come in various sizes and types, the most common being crepe or gauze. Keep at least three of each sort in a first aid kit, these being triangular bandages (which are also useful in making slings) and roll bandages (which are rolled around dressings to provide support to injuries). Other variants include TubiGrip, which is a tubed bandage designed to support an injury.

Cling film - Apply to serious burns liberally to keep the wound away from open air. This assists in pain relief and keeps burns from becoming infected. Seek immediate professional help after a serious burn has occurred.

Cotton balls/wool - Wet with water, useful for cleaning wounds. Do not apply cotton wool directly to wounds as the fibre will become stuck.

Cotton buds - Useful in cleaning wounds or removing obvious foreign bodies.

Sanitary towels/pads - Useful as a dressing pad.

Slings - A triangular piece of fabric used to support affected limb injuries. Two or more are needed.

Sterile dressings - Non-adherent 'ouchless' dressings (some come with antiseptic added), gauze (light fabric squares used as dressings) and swabs (used to clean wounds). Keep lots of these.

Tampons - Useful for stemming blood-flow from puncture wounds (animal bites) and if cut in half are extremely effective for relieving epistaxis (nosebleed).

Equipment

Adhesive tape - Micropore, Transpore or Elastoplast. A roll of each type is recommended as it used to hold dressings in place, but has many other uses.

Medi-Prep Wipes - Contained in small sachets and are useful to assist in the sterilisation of wound areas or with safety pins/tweezers for extraction of foreign objects.

Disposable gloves - For the first aider's use only. Keeps your hands clean and prevents cross-infection.

Frozen gel pack - Invaluable in reducing swelling/bruising. Place the cold pack in a cloth towel and apply to the injury. Frozen peas are also excellent for this purpose, as the packet will mould to the body. While this item is not actually kept in your first aid kit - it is a necessity2.

Measuring cup/spoon - For the measuring of medication given to children.

Scissors - For cutting anything - clothing, strips of gauze, dressings, tape.

Safety pins - Vital in pinning slings, but can also be used to remove foreign bodies if sterilised.

Splints - Vital in keeping potentially broken digits or limbs in place. Small finger-splints and applicators are available for finger injuries.

Thermometer - For measuring body temperature. Various thermometers are available, the timpanic being most accurate. This is placed in the ear, but can be an expensive addition to a first aid kit. The oral digital thermometer is best. Reasonably-priced, it can be placed under the tongue or arm for a approximate temperature reading. Forehead strip thermometers are also available, but these are notoriously inaccurate.

Tweezers - For the removal of obvious foreign bodies (splinters, bee-stings, etc).

Medication

Medications do not necessarily need to be contained within a first aid kit. However, they can be helpful, so should be kept in a medicine cabinet at least. Important - when administering medication, read all labels, check use-by-dates and consult your first aid manual or a trained first aider/health professional.

Analgesic tablets or capsules - Paracetamol, Ibuprofen or Aspirin5. For children, include some sachets of Calpol or other paracetamol-based suspensions. These are invaluable in reducing pain and fevers. Ensure you have some soluble analgesics too, as these are helpful for reducing the pain of throat infections like tonsillitis.

Antihistamine cream - For insect bites and stings. Helps reduce the swelling and pain after being stung by a bee or wasp.

Antihistamine tablets - To help reduce the effects of allergic reactions.

Antiseptic solution - For instance TCP/Betadine. Helps to clean a wound of bacteria. Useful if the injury has occurred on something like glass or metal, which could lead to Tetanus.

Calamine Lotion - For the relief of itch from sunburn or rash from insects/plants.

Petroleum Jelly - Such as vaseline (alternatively, a water-based lubricant like KY Jelly). Assists in the removal of rings and so forth from swollen digits and has a variety of other uses.

Hopefully, if your first aid kit comprises most of the above items, you'll be ready for almost any incident. Some items that you may use more regularly, like analgesia, sticking plasters and thermometers, may find a more suitable place inside a medicine cabinet, in fact all the items listed could, and perhaps should live there too. However, if little Timmy from number 14 trips on the curb, it's easier to grab your first aid kit and run to him, than to drag screaming, crying, blubbering Timmy inside so you can get to your medicine cabinet.

If you are a vehicle owner, try to make a first aid kit to keep in the vehicle at all times, even if it's not mandatory in the country you live in. It doesn't have to be as comprehensive as a home kit, but should contain at least some dressings, bandages, slings, scissors, tape and analgesia. If you plan to travel, make up a first aid kit relevant to your trip. It's all very well taking some bandages along on a hiking trip, but if you are in the middle of the Australian outback it may have been wiser to pack some insect repellent instead of the extra tube of toothpaste...

Remember, it is better to have and not use, than to not have and need.

Seven Foods For Good Sleep

2009-01-28T11:36:00.000-08:00

Sleep is essential for our health and wellbeing. It allows our body to rejuvenate and restore itself. Sleep deprivation is one of the biggest causes of aging. Tiredness can also affect your mood and how you feel. Chronic tiredness can increase your risk of depression and anxiety. It can also affect the way that you respond and react to the people around you.

It can also affect your cognitive
ability and your ability to use your brain. This can cause you to be less
constructive and creative. It can a

There is no set amount of time that everyone needs to sleep, since it varies from person to person. Studies indicate that people are generally most effective when they sleep an average of 7 hours, but people can find anywhere between 5 and 7 hours okay for them.

Insomnia can be caused by deficiencies in certain nutrients. The foods that we eat can help us to gain those nutrients and help us sleep. These 7 super foods can help us get a good night's sleep at last so that we can feel refreshed and energized in our daily life.

Bananas

Bananas are a delicious sleepy time fruit. They balance melatonin and serotonin levels, which are the neurotransmitters necessary for deep sleep. They also contain magnesium, which is a muscle relaxant.

Chamomile tea

Chamomile is a mild sedative that calms and relaxes, making it the perfect natural antidote for restless minds and bodies.

Honey

While sugar is stimulating, honey helps the brain to turn off because it contains orexin, a recently discovered neurotransmitter that's linked to alertness.

Potatoes

Potatoes contain tryptophan, which will ensure you get your ZZZZZZZZs.

Oatmeal

Oats are a rich source of sleep inducing melatonin

Almonds

A handful of my favorite food can help one relax and unwind because they contain the snooze helping nutrients tryptophan and magnesium.

Flaxseeds

Flaxseeds are a rich source omega-3 fatty acids, which make them a natural mood lifter. They are one of the 7 super foods for a good night's rest.

Tags: sleep, insomnia, sleep aid, sleeping, sleep aids, insomnia cure, natural sleep aids, insomnia treatment, good night sleep, sleep pattern, treatment for sleep disorder, how to get a good night sleep, good sleep, sleeping technique, sleep secrets, tips for good nights sleep, good sleeping habits

Fish In Your Diet

2009-01-21T11:44:00.000-08:00

Include a Healthy Dose of Fish in Your Diet

This is No Fish Tale!

Fish helps lower cholesterol (the bad kind) and it is low in fat and calories so it can aid in weight loss if it's not fried, breaded or grilled in butter or oil.

Now there's a new study that shows fish may help stave off certain types of cancers. A research study recently done in Milan, Italy compared 10,000 hospital patients who had cancer to 8,000 other patients who did not have cancer. Before the cancer tests or hospital admission, they were all asked how much and how often they ate fish, on average. Those who ate one or more servings a week showed a definite pattern of protection against cancers such as stomach, mouth, pharynx, esophagus, colon and rectum.

Fish may be an even healthier choice than previously thought. Remember, tuna salad (easy on the mayo) counts too as well as fish chowder and fish dips (made with low cal dressing and/or cream sauce).

So it's not as tough as you think to include fish a few times a week in your diet.

A Banana A Day Keeps the Doctor Away!

2009-01-20T00:05:00.000-08:00

At my age I don't even buy green bananas -- George Burns at age 100.
BANANAS After Reading this, you'll never look at a banana in the same way again! Bananas. Containing three natural sugars - sucrose, fructose and glucose combined with fiber, a banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression

According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS

Forget the pills -- eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Anemia

High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure

This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect way to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power

200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation

High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers

One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness

Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites

Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves

Bananas are high in B vitamins that help calm the nervous system.

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers

The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control

Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool! temperature.

Seasonal Affective Disorder (SAD)

Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

Smoking

Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress

Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes

According to research in "The New England Journal of Medicine," eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Warts

Those keen on natural alternatives swear that, if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So you see, a banana really is a natural remedy for many ills. In fact, bananas have an exciting nutritional story. They are a good source of fiber, vitamin C, and potassium. One banana has 16% of the fiber, 15% of the vitamin C, and 11% of the potassium we need every day for good health! When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.

So maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"

Some Banana Meals

Banana bread
Banana cake
Banana wrapped in tin foil with some brown sugar and put in the oven, or on the barbecue
Banana sandwiches
Banana split
Banana smoothie
Banana in a fruit salad
Banana fritters
Banana with yoghurt
Banana with icecream
Banana milkshake
Banana on waffles or pancakes
Banana pancakes
Dehydrated banana chips - dried (they're nice)

Drinking Hot water after meals

2009-01-04T13:12:00.001-08:00

This article is not only about the hot water after your meal, but about heart attacks. The Chinese and Japanese drink hot tea with their meals, not cold water, maybe it is time we adopt their drinking habit while eating.

For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this "sludge" reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine . Very soon, this will turn into fats and lead to cancer . It is best to drink hot soup or hot water/tea after a meal.
A serious note about heart attacks - You should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line.
You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. 60% of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know, the better chance we could survive.
A cardiologist says if everyone who reads this message sends it to 10 people, you can be sure that we'll save at least one life.

10 Tips for Brain's Health

2008-12-31T20:21:00.001-08:00

"There is a lot we can do to keep our brains healthy and potentially prevent or lessen the cognitive decline that often comes with aging," Daniel Perry, executive director of the nonprofit Alliance for Aging Research, said in a prepared statement. "We are encouraging people to take steps to improve brain health as part of their overall fitness regimen for the New Year."

The Alliance for Aging Research recommends these 10 steps for improving your brain health.

* Eat a Brain-Healthy Diet. A diet rich in omega-3 fatty acids (commonly found in fish), protein, antioxidants, fruits and vegetables and vitamin B; low in trans fats; and with an

appropriate level of carbohydrates will help keep your brain healthy.

* Stay Mentally Active. Activities such as learning a new skill or language, working on crossword puzzles, taking classes, and learning how to dance can help challenge and maintain your mental functioning.

* Exercise Regularly. Exercising often can increase circulation, improve coordination, and help prevent conditions that increase the risk of dementia such as heart disease, stroke and diabetes.

* Stay Social. Spending time with friends, volunteering, and traveling can keep your mind active and healthy.

* Get Plenty of Sleep. Not getting enough sleep can have a negative impact on brain health.

* Manage Stress. Participating in yoga, spending time with friends, or doing other stress-relieving activities can help preserve your ability to remember and learn.

* Prevent Brain Injury. Wearing protective head gear and seat belts can help you avoid head injury, which has been associated with an increased risk of dementia.

* Control Other Health Conditions. Maintaining a healthy weight, exercising, eating a well-balanced and nutritious diet, and controlling stress can help reduce your risk of diseases that affect your brain, including diabetes, heart disease, high blood pressure and hypertension.

* Avoid Unhealthy Habits. Smoking, heavy drinking and use of recreational drugs can increase the risk of dementia and cognitive decline.

* Consider Your Genes. If your family history puts you at risk for developing dementia, work with your doctor to find ways to maintain your brain health to help avoid or slow the progression of cognitive decline.

Sugar Diabeties Treatment at Home (Lady Finger Treatment of Sugar)

2008-11-27T11:37:00.001-08:00

Please note that another name for Lady Finger (Bhindi ) is " OKRA ".
Last month in one of TV program I learnt of a treatment of Sugar (Diabetes). Since I am diabetic, I tried it and it was very useful and my Sugar is in control now. In fact I have already reduced my medicine.

Take two pieces of Lady Finger (Bhindi) and remove/cut both ends of each piece. Also put a small cut in the middle and put these two pieces in glass of water. Cover the glass and keep it at room temperature during night. Early morning, before breakfast simply remove two pieces of lady finger (bhindi) from the glass and drink that water.

Keep doing it on daily basis.

Within two weeks, you will see remarkable results in reduction of your SUGAR.

My sister has got rid of her diabetes. She was on Insulin for a few years, but after taking the lady fingers every morning for a few months, she has stopped Insulin but continues to take the lady fingers every day. But she chops the lady fingers into fine pieces in the night, adds the water and drinks it all up the next morning. Please. try it as it will not do you any harm even if it does not do much good to you, but U have to keep taking it for a few months before U see results, as mostcases might be chronic.

Fat kids ‘’should be treated as abuse victims’

2008-10-18T12:35:00.000-07:00

Dangerously overweight children who are overfed by their parents should be treated as victims of abuse and should be taken away from their homes and given radical weight-loss surgery, according to a health expert.
In a conference, Tam Fry, a member of the National Obesity Forum’’s board, will urge that authorities should take obese children away from their families and into care, and that those whose health is at risk should then undergo stomach-stapling operations.
Fry said parents should be permitted to visit their overweight kids in hospital, but they must first be ‘frisked’ to ensure they are not trying to smuggle them junk food or fizzy drinks.
He acknowledged that his ideas are radical and that he will likely lose a debate on whether child obesity should be treated as a form of abuse, to be held at the forum’’s annual conference on Oct 7 in London.
However, Fry insists Britain’’s obesity epidemic poses such a risk to public health, with the overweight likely to suffer from heart disease and diabetes, that drastic action must be taken.
“My point will be that we regard malnourished children as being abused and so with those children who are so overweight, either consciously or by neglect because their parents allow it, there should be a case for them being removed from their parents,” Telegraph quoted Fry, as saying.
“They need to be removed to a paediatric ward and put under weight management by doctors and nurses who know what they are doing.
“The parents will be permitted access but they will be frisked for chocolate and fizzy drinks when they ender the ward.
“The social services then sort out the family home, which is the problem at the case, and when everything is equal the child goes back.
“It is quite drastic but it’’s a long-term therapy. For the sake of the children it does need to be done because we have got children who are horrendously fat. In many cases it will mean thinking the unthinkable,” he added.
Fry said that some dangerously obese kids should be given bariatric surgery, in which the stomach is stapled or bypassed, leaving them only able to eat tiny amounts of pureed food.
“I fully expect to be defeated in the debate. I go into it knowing that the prospect of removing children from their parents is something that the medical profession will shy away from, but it needs to be done,” he said.

How insomniacs can get sleep by shaping their own brain activity

2008-10-10T13:18:00.000-07:00

Insomniacs often turn to sleeping pills for a good night’s sleep, but what if they are able to manipulate their own brains to get a nap? Well, a new study from University of Salzburg has allowed participants to “shape their own brain activity” by directly modifying certain electroencephalographic (EEG) activities – in a bid to get them slumber. Electroencephalography (EEG) is the measurement of electrical activity produced by the brain as recorded from electrodes placed on the scalp.

In instrumental sensorimotor rhythm conditioning (ISC), patients shape their brain activity by watching a feedback screen and adjusting their behaviour accordingly. The team showed that manipulation of sensorimotor rhythm (SMR) amplitude by ISC improved sleep quality as well as declarative learning.

The findings support the theory that an increase in relaxation and a decrease in muscle tension might lead to less movement during sleep and thereby augment the restorative and learning enhancement benefits of sleep. This method is often as a therapeutic tool to treat different kinds of disorders, including epilepsy and attention–deficit/hyperactivity disorder (ADHD).

Previous studies have also shown that ISC could be effective in treating psychophysiological insomnia, a form of insomnia associated with worrying. The significant changes in SMR amplitude from early to late conditioning sessions confirmed the success of ISC.

The study’’s 27 participants were able to fall asleep faster (decrease in “sleep onset latency”) and increase memory performance after two weeks of ISC.

“The aim of the study was to improve sleep quality and memory performance by ”rewarding” the existence of certain activities of the brain,” said study leader Dr. Manuel Schabus, researcher for the division of physiological psychology at the University of Salzburg in Austria.

The participants were randomly assigned to either an ISC group or a randomised frequency group in order to examine the effects of ISC on sleep as well as declarative memory performance. They attended the laboratory on 13 occasions, during 10 of which they were connected to a feedback system that allowed them to keep track of their current brain activity by looking at a computer screen.

They were encouraged to use physiological relaxation combined with positive mental activity in order to “shape their brainwaves”; all participants remained blind to their group assignment and were not debriefed until after the investigation had ended.

Increase The Intensity of a Workout

2008-10-07T13:02:00.000-07:00

Nine Simple Ways to Increase the Intensity of Any Workout

Beginners usually do not need such advanced concepts simply because as a beginner, pretty much anything will work as it’s new to your body. You don’t need to bump up the intensity because the workout itself is usually hard enough. But for those who have worked out for quite some time, doing a simple routine doesn’t cut it. And for those who are entering a competition and may be on low card, sub-maintenance calories and doing cardio twice a day, adding more and more weight is easier said then done. Where’s the energy?
That’s where some advanced concepts come into play.
These are ways in which you can use the same routines, but thru some clever manipulation, you need not add any weight to make it the most intense routine you’ve ever experienced. This is especially a good toolset to use when you’ve worked out for many years and find it hard to make gains or you have a prior injury that makes it difficult to lift heavy weights. Working out heavier and heavier each time, trying to break your personal best can lead to injury and stagnation.
Using some of these advanced training concepts, you can take a simple bicep curl or bench press and maximize the intensity of the exercise without adding a single pound:
1. Repetition Speeds – Rather then 1 second up and 1 second down, there’s a little know fact that you can take advantage of to double the effectiveness of any exercise. That secret is slowly lowering the weight on the negative part of the movement. By utilizing this alone, you will have increased the effectiveness of any single exercise by 100%. Not only will you be working on the upward movement but you will work the muscle on the downward rather then most people who just let gravity take over. Vary your repetition speeds for an increase in intensity.
2. Tempo Variations – Have you ever seen any programs listed as 4032? That just means 4 seconds on the down motion; 0 seconds at the bottom of the movement; 3 seconds up; 2 second hold at the top. You can do all types of tempo variations to just feel the muscle working and increase the intensity. For example, how about a set of machine bench presses where it’s 8032? 8 seconds down? Not super-slow but very controlled. And with a nice 2 second squeeze at the top. You can take any exercise where you’ve done the same weight and instantly make it much harder and more intense. Without adjusting the weight in the slightest!
3. Tension Manipulation – If you think about it, some exercises like the dumbbell side lateral raise, when the weights are truly at your side (bottom of the movement) the tension is totally off the shoulder muscles. By using tension manipulation you can stop short of this occurring. Take the leg press for example. Rather then do a full rep where you might lock out and pause at the top, how about a slow 4 seconds down, 0 seconds at the bottom, 3 seconds up, and only go ¾ of the way to the lockout, no pause and repeat. This is called “continuous tension” and it will not only increase the intensity of any exercise but it’s slow, controlled and the tension is never off the working muscle.
4. Stretch Exercises – With some exercises, there is a perfect opportunity to get a deep stretch with a weight load on the muscle. The calf press is a good example. How many people have you witnesses doing calf raises quickly using momentum? Several? Next time, take a 2 second pause at the bottom and feel the stretch before doing the next rep.
5. Contraction Exercises – Again, the calf raises can be slightly altered to make it feel like somebody has put a flame torch to the back of your legs. At the top of the movement, rather the lower the weight, hold the fully contracted position for 5 seconds and squeeze! This can be done with a set of Smith Machine squats too. At the top of the movement, squeeze like you are holding a flexed pose for 2+ seconds. It’s one more way of taking the same old exercise and making it different.
6. Super-Sets – Ever heard that with super-sets you can get more done in less time? It’s true. Rather then do a second of barbell bench presses, followed by a 3 minute rest, and then another. How about doing a set of barbell bench presses, immediately followed by a set of cable flyes? You can get more work done in the same time period. The more work you can do in a shorter time frame is a method of making the whole workout more intense.
7. Rest Periods – Take the example above but this time, after the cable flyes, you only rest 30 seconds and repeat. Not only have you done a super-set, but you’ve just shortened the rest period. The intensity bar is sure to show a spike now. By lowering the rest periods, you can effectively make the workout more intense, without adding more weight. Combine this with super-setting and you can do an amazing number of sets in 60 minutes. At one point, I was able to do 48 sets for my legs in 60 minutes! That is insane.
8. Split the Splits – This only applies to individuals that might have a lifestyle where this is possible in a given day. Take for example leg training. It’s very difficult to train the quads, the hamstrings and calves in a single session for the advanced athlete. But if you are able to train quads in the AM and hams and calves in the PM, then you have just obtained an optimal workout. Both are short and intense. Both allow for fully recovery. And focus can be given to particular body parts. The most common type of split of splits is on a leg day where the front of the legs are training at one time and the back of the legs trained at another. Not only is this advanced but it really requires that you have a time period when you can do this. Possibly a weekend if you are disciplined enough to take up an entire Saturday or Sunday.
9. Ascending/Descending Sets - Nothing more then increasing or decreasing the weight in a given set but do not let this technique fool you. It's a wicked way to just blast a body part. Descending sets are commonly referred to as "drop sets." For example, if you were doing dumbbell curls, you could start with a weight and do 10 reps, then move down in weight for another 8 reps, and move again and again. Ascending is just the reverse. There's no set number of moves downward or upward you can do but the maximum that is efficient is no more then 4 either way. For an interesting twist on this move, use a combination of both. Start with a given weight, use the ascending technique and then immediately use the descending technique. This makes for a giant set using both principles and is very difficult.
By using these nine simple steps individually or in combination, you are ensured to take yourself to the next level of intensity.

6 Weeks Body Shape Up Plan

2008-10-05T13:17:00.000-07:00

Whether you're a beginner or an avid exerciser, the following six-week program will help you reinvent your fitness commitment -- and yourself. It only takes 21 days to create a new habit, so if you follow this plan for 42 days you may double your chance for success. Sticking to an exercise program permanently is going to take planning, preparation and action, but the results are guaranteed.

Week 1
Plan -- Take the time to establish your physical goals for the next two months. What, specifically, do you want to accomplish? What actions will you take to get there? Are your expectations realistic? How will you measure your progress?

Prepare -- Begin a new journal and write out your plan in detail. Include a list of where you expect to be from a physical fitness standpoint in six weeks if you begin your exercise program now, and where you will be in six weeks if you don’t. Incorporate motivational pictures and quotes. Review your goals often. Setting the foundation for a solid plan will significantly contribute to your success.

Take Action -- Beginners, initiate drinking more water and taking short walks most days this week. Intermediates should strive to do some cardiovascular exercises most days this week within your target heart zone. Advanced exercisers choose a new cardiovascular activity to try.

Week 2
Plan -- Schedule a fitness assessment with a certified fitness professional. This will give you a baseline for your current level of fitness, establish a starting point for your exercise prescription and formulate a comparison for improvement several months down the road.

Prepare -- Inform the technician of any important information regarding your health status. Fill out any necessary paperwork and get medical clearance to exercise, if needed. Wear proper clothing for the evaluation. The objective of your fitness program is to reap the most benefits with the least amount of risk.

Take Action -- Beginners increase your cardiovascular sessions by 5 minutes, intermediates increase by 10 minutes and advanced exercisers do 15+ additional minutes of cardio most days this week.

Week 3
Plan -- Clear your calendar by doing whatever it takes to ensure there are no obstacles in your path toward making time for fitness. Identify whatever reasons and/or excuses you think may arise and plan to conquer them now.

Prepare -- Gather any equipment and tools necessary to successfully carry out your plan. This may mean purchasing a new pair of sneakers, heart rate monitor or videotape, dusting off the home equipment, renewing your gym membership, enlisting a workout buddy, or getting a sitter for the kids. Inform those who are significant to you about your objectives and enlist their support.

Take Action -- Beginners introduce strength training two days this week. Intermediates change your strength training routine and advanced exercisers increase your level of resistance.

Week 4
Plan -- Design an exercise adventure. This can be as simple or extravagant as you wish. There are options for every budget and level of fitness. Some ideas may include trekking the Canadian Rockies, attending a sports camp, heading to a fitness resort with a spa, participating in a 5K run for the first time, or hitting the ski slopes.

Prepare -- Choose an activity that you will enjoy, but one that is currently beyond your current level of fitness. Investigate what is physically necessary for you to participate in the activity and sign up. Keep a detailed log of your efforts in your journal that you can reference for needed adjustments to your training.

Take Action -- Participate in activities that are going to move you closer to completing your exercise adventure. For example, if you're mountain biking along a scenic trail in your area, begin logging some hours in the saddle of a stationary bike or sign up for an indoor cycling class.

Week 5
Plan -- Believe, and you shall succeed! Your perception of the personal benefits your fitness program will provide can make the difference between your efforts dwindling by week five, or the start of both seeing and feeling momentous physical and emotional results.

Prepare -- Take one exercise session at a time and focus on the natural endorphins rushing through your body and/or how accomplished you feel for staying the course.

Take Action -- Have rewards ready. They can be as small as savoring your favorite healthy beverage, earning a long, hot bath after a workout or treating yourself to a new music CD, heart rate monitor or pair of sneakers upon reaching a milestone in your training.

Week 6
Plan -- Look for a physical event to participate in. This can be a fund-raiser that is near and dear to your heart, or a community effort that you would like to support. Having a precise goal in the near future will help keep you inspired to continue training.

Prepare -- Give yourself at least eight weeks to train for the event. Gradually increase your activities to match those necessary for the event. Enlist a buddy or sponsors in helping you prepare for your cause.

Action -- Begin interval training. Adding this dimension to your training will bring your fitness to a new level and surely keep you off of a plateau.

Only you hold the greatest power to design your life. You have a choice each morning to break through any limitations and obstacles, and be open to life’s possibilities. Being physically fit will help you balance other areas in your life. It’s your mind, body and spirit. Enjoy the journey and make fitness fun.

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