fitness and health

3
Simple Factors to Beating Cocaine Addiction
Ok
someone you love and care about has a Cocaine Addiction Problem. Now what?

At this point many thoughts will go through your mind. Most people actually follow a common series of thoughts
believe it or not. The first thought is denial. The addict actually goes through this several times as well.

When the actions of the Cocaine Addict make this impossible to consider further
the next thought is that there is only a minor problem
not a drug addiction. This is where the majority of Cocaine Addicts fail to get the help they really need. It is the extreme exception that someone is a true casual cocaine user. There are no casual crack users as this is clearly the most addictive drug known to man. So the answer is clearly a cocaine addiction program. But how to you choose the right one?

Ultimately
you want your loved one back. You want that person free from drug addiction. You want that person to live a healthy and productive life. The answer is the right drug rehab program. But how do you find that one? The answer is actually much easier than most people think.

The majority of people do look into a number of drug rehab programs before making a selection. However
no one really knows the right questions to ask. In fact
because most people really have no understanding of effective drug rehabilitation
they actually eliminate the right program very early in their search. This is unfortunate simply because all that time and money invested then becomes a waste.

There are only 3 issues you need to address for any drug rehabilitation program to make sure your loved one is getting the best and you are getting not only your money's worth
but your loved one off drugs for good.

#1. What is the Program Success Rate?

This is clearly the most obvious question to ask. What few people know is that the very best programs have a better than 75 success rate and try to convince you that this is somehow the best that can be done. Obviously
these programs are a waste of time and should be avoided. All you need to know is to look for the program with a 75% success rate or better.

#2. What is the Drug Detoxification Method?

Any Drug Rehab Program that you would choose simply must have some sort of drug detoxification method. This is an absolute requirement if there is to be any serious chance that the addict will really get off drugs for good. The single greatest cause of relapse was drug residuals remaining in the body. This is why a drug detox program is required.

All drug detox methods are not the same. There are many detox methods that are very expensive
but no better for the addict. There are several hospital monitored detox methods that are not only very expensive but may also put your loved one into a coma-like state for a day or more. You want a simple
risk free drug detox program and the best of this is the time-tested sauna based detox method. This is not only the lowest cost method
but offers nearly zero risk to the addict. The drug rehab program that uses this approach is more concerned about getting your loved one off drugs permanently than trying to make a profit from you.

#3. What Guarantee do you offer with your Program?

Only the best programs will offer a rehabilitation result guarantee. Most people have never heard of this simply because so few programs actually offer it. You know that a program that will offer not only a medically safe drug detox
but extensive life skills training plus a long term follow-up program really cares about addicts. But a program that offers all this and a guarantee where the relapsing addict is re-treated at no additional cost really has the best interests of your loved one in mind. This is a program that is more concerned about the full rehabilitation of your family member back into the family and society than making profits.

If you simply use the above three questions in your rehabilitation program search
you will find the right program for your loved one
simply
easily and quickly.

Can you see your self walking down the street at your favorite location looking and feeling great. Or as you stroll down the beach and you notice people glance over there shoulders to admire your beautiful ripped abs that belong to you. Feeling so confident in your self that your vacation seems perfect like a dream. You pinch yourself and realize that you have arrived.

Everyone in this green earth would love to have six pack abs and be fully healthy. Can everyone archive this goal? Yes. We people where created for excellence so yes
anything is possible. Although some may find it difficult to reach personal goals
anything is possible if you have an optimistic and positive outlook on life.

Life is not fair
We can begin our day very positive
but by the end of the day if you are not fully focused of your objective and constantly thinking of your aspirations you can be a victim of procrastination. We as humans tend to enjoy the path of least resistance. Justifying our excuses and having procrastinations of our objectives. Nobody said that being discipline was easy. As a matter of fact here are some examples of things we tell ourselves unconsciously that keeps us from hitting our goals: "I would love to workout
but I don't want to be sore for tomorrow's barbeque."
I will have a free day this weekend therefore I will stuff my face with cookies and milk.
I love the gym, I just don't have time to go anymore.

The interesting thing is that we make ourselves believe such things. When in reality it is just bogus. The secret to success is not overworking but being in control of your thinking and outlooks in life. Whether you are looking to lose a few pounds or get in shape for bodybuilding competition
please under any circumstances don't let yourselves of any excuses. Here are some helpful mindsets that will help when you get back on track when you feel you are buying your excuses:

One: Always tell your friends and family about your goals. Telling your acquaintances about your goals is great. Some will take you serious and some won't. But the reasoning behind this is that they can help you be on track. When you are genuine with people they respect that
and sometimes are willing to help you out.

Two: Setting goals with a partner or friend. Often times having a workout partner or a dieting parter will make things better for everyone. Besides a little competition
a little encouragement from a workout buddy makes a huge difference. Pick someone that you enjoy being with and someone that you know will help you when you feel a bit down on your self. Friends are incredible at picking one up and making us feel great.

Three: Writing down your aspirations and visions. Get a notepad right this moment
and jock down all of your goals and aspirations. On a piece of paper make a line down the middle. In one side have your "goals" and the other have "aspirations" example. Goal #1 Lose 10 pounds this month. Aspiration #1 Lose 10 pounds so I can buy a new pair of jeans
and so on. Make sure they are in detail and also try to make them very personable. Soon you wil develop these mental changes that will change your life forever subconsciously. Also Take note of the times you are at your lowest in energy and pull out your sheet and read those to you out loud. Might sound kind of weird but it works. Professional athletes do it everyday. Why not you?

Getting in top shape is harder than it looks. It takes discipline and full commitment. Its rewards are priceless and the amount of confidence you get when you are watched or check out is amazing. Or even if you simply just want to live an incredible healthy lifestyle and carrying on that mindset to your family and kids
is absolutely worth it. Stay focused
stay in the fight and we will see you in the beaches of the world sporting your ripped abs.

Did you know that buying fitness equipment for your home isn’t really that difficult?
It’s true that the world of fitness equipment can seem like a maze at times and that there are literally hundreds of different types of fitness equipment pieces that might work well for your home arrangement. However
with a little guidance
the process really isn’t that hard and you will be amazed at the bargains that you can find if you just dig a little deeper than the average consumer is usually prepared to. Let’s take a look at some tips to help you out in your quest for new fitness equipment.

1. Look at used equipment. This is where some good deals can be found. Fitness equipment can obtain a weird status in a person’s home. They might have been really excited to buy it initially and dreams of a fit body and monthly gym savings might have filled their head. However
after 3 months
the equipment often sits vacant in that person’s home. Used equipment can be a really good deal due to the fact that it’s often times almost as good as new but now it’s for sale. To you. For cheap. Check out newspapers
Ebay
and other places; compare prices and get a deal.

2. Consider commercial fitness equipment. Often times
you can buy the same equipment that your local gym has. Imagine
you can have that same (gasp!) Stairmaster that has dogged you for years at the local Ballys
right in your basement. This might be appealing to some who have the capital to invest in a large piece of equipment. If you no longer have to pay a $50 monthly fee to go to a gym every month
this might be a really smart investment. Look into commercial equipment
you might be pleasantly surprised.

3. The first two points are almost worthless without considering the financing of your new fitness equipment. When looking to finance your new set of fitness equipment there are tons of important factors to keep in mind. You really don’t want to be paying too much for equipment that might be found at a cheaper price (after everything is considered) elsewhere.

This may come as a surprise to you
but sleep apnea is more common than you think. Yes
while it might seem like you are the only one who suffers from sleep apnea
we’d be willing to be that at least a few of your close neighbors suffer from it to. Well
the information age now allows you to listen to thousands of different opinions and possible cures for whatever ails you. Sleep apnea is no different. Follow these three tips and you should be all set in your quest for more information.

1) Start with a basic search on multiple websites. Try the regulars like Yahoo
Google
and MSN. Try searching for ‘sleep apnea symptoms’ or ‘sleep apnea treatment.’ Getting multiple sources of information can only make your information quest easier. Some search engines are better for some types of information (Google seems to be especially handy for scientific searches) while others are not. Get a lot of different information sources.

2) Another great source of information for everything is wikipedia.org. While we definitely don’t recommend trying to treat your sleep apnea yourself based upon the information you find (always see a physician
we aren’t physicians and can’t give a medical opinion)
wikipedia.org is a good place to start looking for any information as it is “user edited”. “User edited” means that anyone can conceivably change the information on wikipedia.org. It’s almost like a democracy of information presentation. It’s definitely worth a look in your sleep apnea research.

3) Don’t forget to look for information specifically on understanding sleep apnea. If you can’t understand what sleep apnea is
you are going to have a tough time even if you follow tips #1 and #2 to the letter. Get informed and try to understand what sleep apnea is. There are a ton of great resources out there if you look hard enough.

After reading this
I hope you can still sleep well. Sleep-inducing medicines
popularly known as sleeping pills
have a reputation of helping people get some peace and quiet at night. Sleep deprivation is such a difficult condition to have since it literally zaps a person's energy to do the more important things in life
at work and at home. Specifically
it is used by chronic insomniacs who desperately need to get that well-deserved rest. Insomniacs often flip over the hundreds of cable channels each night hoping to get tired enough to sleep. For them
it does not matter if they sleep in from of the t.v. as long as they do get to sleep eventually. But t.v. surfing loses its effectiveness after a few nights
leaving the insomniac up and awake the whole night
and
yes
bone-weary the next morning. Manic workloads
job-related stresses
and the ever-toxic idea of work itself leaves a person with no other option but to trust the “fast” relief. Studies show that people who are prone to stress and other everyday worries are the ones who would most likely resort to the use of sleeping pills. Other studies
however
also show that long-term use of sleeping pills could cause unwanted side effects or health problems. People who often take refuge or rely mostly on these sedatives are more prone to negative effects and even life-threatening situations as:

*Degradation of activities

Studies prove that continuous use of sleeping pills can reduce brain cell activity
affect short-memory term and cause hang-overs. The aftermath of taking these sedatives may seem manageable
but in the long run
these effects may escalate into more serious problems such us forgetfulness and lack of focus. You wouldn't want to report to your workplace with confused and groggy
right? Also
it's a bad thing to forget certain work errands just because of sleeping pills.

*Dependence

Just like how the body forms its natural defense through the production of antibodies
the body may also develop an immunity to the drug. The frequent intake of a certain drug would lessen the potency of the active ingredients. Eventually
the user would have to take higher doses of the drug
and be open to the risk of developing a drug dependence or addiction. Sleeping pill addiction is
in fact
fast becoming a common health concern.

* Death

People who use sleeping pills have undeniably higher mortality rates than those who don't. Sleep apnea patients are advised to refrain from taking sleep-inducing pills. As sedatives
sleeping pills tend to lengthen the pauses in breathing when one is asleep. This situation can jeopardize the health of people with sleep apnea. Every year
many cases of death are attributed to the effects of these drugs.

As the saying goes
we can buy luxurious bed but we can never purchase a good night's sleep. This proverbial statement just proves that many people are really struggling to board another express train to Dreamland. And the struggle goes on. For some people
a good night's sleep is like a rare commodity. The artificial inducement of sleep may be necessary but caution must always be exercised to prevent sleeping pill overdose. Getting some “shut-eye” with the help of a pill or two need not lead to the sleep of death.

There are times on your weight loss journey when progress can come to a halt. Days or weeks can go by without you seeing movement on the scale
and it can get downright frustrating. After working with thousands of clients
I’ve noticed certain patterns that can cause this weight loss stoppage. Here are 3 of those patterns.

1
Eating more than you think you are.

Weight Watchers
Jenny Craig
Zone Delivery Service
and other diet systems have one undeniable benefit to them – they define for the average person how large an actual “serving” is. Most of us underestimate the volume of food we eat (and consequently
underestimate the number of calories we consume in a day).

By fixing in your head what a serving size or “portion” of food looks like
we can better estimate (and consequently
evaluate and calibrate) the amount of food we eat at each meal. Keep in mind
when it comes to weight loss
you need to take in less calories than you burn each day.

Two good rules of thumb:

A portion of meat (3 oz.) is the size of a deck of cards.
A portion of carbohydrates (1 cup) is the size of a tennis ball.

Please remember to fill up on non-starchy vegetables – they are full of nutrients
have very little impact on blood sugar
and contain little in the way of calories.

2
Not eating frequently enough.

It is a social custom to eat “three square meals” a day. While this may do for social purposes
for weight loss
you will want to aim for more frequent feedings. It is recommended that you consume a minimum of 5-6 small meals each day. By doing so
your body gets the signal that food is abundant
and there is no need to conserve energy.

Additionally
frequent feedings maximize your metabolism
as your body is constantly busy
burning calories by digesting your meals. By not letting too much time pass between meals
you stabilize blood sugar levels since they never really get the chance to drop. By keeping your blood sugar stable
your hunger levels are minimized
decreasing the chances that you will be tempted to overeat at your next meal.

3
Choosing to drink your calories instead of eating them.

This is a very common problem among those attempting weight loss
due to the abundance of “healthy” diet smoothies
protein concoctions
and weight loss shakes. There are 2 factors to keep in mind when relying on these liquid meal replacements.

First
many of the liquid diet shakes on the market and all fruit smoothies have an abundance of sugar in them. This causes an immediate surge in energy followed by a huge crash due to the release of insulin to control the blood sugar rise. This dramatic shift in blood hormone levels (particularly insulin levels) is something you want to avoid
both for health reasons and for weight loss.

Secondly
most weight loss shakes are devoid of fiber. Fiber is one of your most precious allies when you are dieting. It helps you feel full and blunts the rise in insulin levels when all that sugar hits your bloodstream. While fruit smoothies do contain some of the fiber from the pulp of the fruit
a better strategy would be to eat the actual fruits contained in the smoothie.

Lastly
the amount of calories that can be concentrated into a shake or smoothie is far greater than the equivalent volume of actual food. A 16 oz fruit smoothie may contain as many as 600 calories
and will not fill you up all that much! On the other hand
eating 600 calories of fruit will prove to be much more than the typical person can manage in a single sitting (at least
I personally don’t know anyone that can eat more than 2 pounds of bananas at a single sitting!).

Think about it- when making major dietary changes
you want to get the most out of your calories. Wouldn’t you rather fill up
rather than drink something and be hungry again soon after?

Losing weight and maintaining the weight loss for an extended period of time requires some simple lifestyle adjustments. As long as you keep your adjustments within a sustainable reach
you should be able to lose weight and keep it off without much shock and interruption to your daily life.

Not surprisingly
losing weight does not have to require extended trips to the gym or engagement in some fad diet. Here are there steps to a healthier day that can help you slim down on weight without slimming down on your free time.

Exercise Daily

Daily exercise can make a difference in your body shape and in the way your body processes calories. When you exercise
you work your heart
mind and body. You are building your muscle mass
which in turn will increase the effectiveness of your metabolism.

Additionally
you encourage your heart to pump blood throughout your body more effectively
which means that you will have healthier blood and a reduced risk of heart disease. You reduce fatty deposits
which in turn helps reduce your risk of many health problems
such as diabetes. You also increase the number of endorphins that flow through your body
which means that you will note an increase in your positive attitude.

It does not require a large amount of time exercising to receive all of the above benefit. You simply need to workout regularly for a minimum of half an hour. Working out means taking a two-mile walk at a fast pace
throwing a Frisbee or riding a bicycle. Whatever the workout is
keep in mind that it should elevate your heart above it standing heart rate and it should make you breathe slightly heavier than normal. It is also good if you can break a sweat or feel your muscles challenged.

Eat All Things in Moderation

When you are trying to lose weight or sustain lost weight
it is vital that you allow yourself to eat all foods
but eat the unhealthy ones in moderation. The primary reason for many diets to fail is that people reduce the foods that they allow themselves to eat so drastically that they feel anxious after awhile eating the same things time and time again. When you allow yourself to give into simple cravings
you are rewarding your body and making it less tempted to crave larger portions of the bad foods.

You should also eat small portions of every food
regardless of its nutritional content. Eating smaller portions will help your stomach adjust to consuming less food. You can also drink water to help you feel full. American’s especially have a habit of eating more than one portion of food per meal – so be aware of your food portions!

Call a Buddy

Studies prove that having a Buddy help you work out increases your chances of maintaining a diet
exercise routine
or long-term weight loss. Buddies are fabulous motivators. They will keep you attuned to your habits and help you feel accountable throughout the day. If you must
enlist the help of a partner to be an appointed weight loss guardian. He or she will be tasked with ensuring that you stick to your weight loss goals by encouraging you to report your progress several times a week.

Copyright 2006 Brad Howard

Establishing clear expectations while working out often can be the difference between success and failure. Too many people try to do too much and get frustrated. Instead of “lasering” in on a few great strategies
they try to do as many things as possible. As they say
“Jack of all trades
master of none” applies here.

To help renew your spirits of why proper diet and exercise is important for the New Year
I’ve compiled a somewhat comical list. See how many apply to you:

• Because it costs you (or your loved ones) over 5 million pennies in future health care if you aren’t

• Because feeling better tomorrow starts today

• Because torture is a bad persuasion technique

• Because studies show that fit people make more money

• Because if you don’t
you suck

• Because movie stars do it

• Because performers do it

• Because everyone that is cool in your life
does it

• Because you CAN commit 1.5 hrs/wk out of 176

• Because avoiding a wheelchair is a good thing

• Because hugs are better when you can actually wrap your arms around someone

• Because your kids really don’t want to put you in a rest home

• Because no matter what you keep telling yourself
thick is not sexy

• Because feeling grandpa’s muscles at Thanksgiving can be a yearly ritual

• Because cottage cheese is for fruit

• Because squeezing into a size 6 means you’re not a size 6

• Because love making is much more fun without the extra rolls

• Because being able to see your toes……hmmmm

• Because bigger clothes cost more money

• Because shopping for smaller clothes raises spirits

• Because hitting the State Fair and observing everyone shouldn’t be the only thing that puts a smile on your face

• Because having the woman in your life open a stuck jar of pickles for you is embarrassing

• Because no matter what anyone says
women are always in competition with each other. You do want to win
right?

• Because you had to ask your 10 year old son to take out the trash…..after all you couldn’t lift it

• Because beer makes everyone else look better while making you look worse

• Because weight training makes you look better while making everyone else look worse (see competition in women)

• Because yelling at the gym is a lot better than yelling at work (unless you are a cheerleader)

• Because “Shut your mouth or I’ll kick your ___
” now actually has meaning

• Because being told you look 40 when you are actually 60 does something strange to self confidence

Again
make sure to renew your sense of self worth this holiday season and strive to become a healthier you. Great information is always key but watch out for the dreaded “information overload.” Get equipped and make ’06 the best year of your life.

You know that you have got a problem with booze when:

1
before every party or social occasion your partner asks you “not to drink too much tonight”.

2
you feel that everyone in your company drinks too slowly or doesn’t know how to let their hair down and have a good time – like you.

3
you are having extra drinks when you go to the bar
because (see number 2).

4
you hate going to any social occasion if there is no opportunity to drink.

5
you think about drinking constantly
can’t wait to finish work to go and have a drink
can’t wait to be finished ..anything.. to go and have a drink.

6
you hide alcohol around the house
garage
office
wherever.

7
you lie about how much you drink and how often you are drunk
always minimising the amount.

8
you can’t
or find it difficult
to set a limit on the number of drinks and keep to it.

9
you drink too much at inappropriate times
embarrass your family
friends and self.

10
you feel guilty about the night before and have difficulty looking people in the eye.

11
your hands shake in the morning

12
you feel sweaty on waking and for most of the day

13
the previous night’s drinking is a bit of a blur
or worse still a blank.

14
your partner increasingly criticises your drinking

15
your friends increasingly criticise your drinking

16
your co-workers and/or boss increasingly criticise your drinking

17
you don’t count your money in dollars or ponds but in the number of drinks that it will buy

18
you are always the last of your group to leave the bar and the first to suggest another bar or another drink somewhere else.

19
you find it increasingly difficult to talk to people or socialise without having had a drink.

20
you want a drink as soon as you wake up

If you experience a couple of them occasionally it does not necessarily mean that you have a problem with booze. It is when these signs are regular features of your drinking that they are significant. We can all overindulge on occasion but if these occasions are becoming more frequent and you are experiencing an increasing number of these signs then maybe you need to take a hard look at your lifestyle and your drinking. Also you do not need to be experiencing all of these signs to have a problem
a few of them is more than enough. If you do feel that you need help check with your family doctor sooner rather than later. Like most problems
drinking problems are easier to treat when they are detected early.

This article was published using Article Submitter

First off
I want to mention that
for most people
getting six pack abs is not an easy task. It requires dedication
but it is possible! Below is a general 2-step guide that
if followed religiously for 3 months
will produce results.


Step 1: Nutrition

This is the single most important part of the puzzle
hands down. You can have the most impressive set of abs
but if they're covered with a layer of fat
you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing results: white bread
loads of pasta
soda
candy
fast food
hydrogenated oils
sugars and fructose corn syrup.

Instead
replace them with foods that will help you reach your goal: oatmeal
olive oil
whole grain breads
fruits
vegetables
nuts
eggs
natural peanut butter
chicken
fish
protein and water. Be realistic- you'll slip here and there
but make a conscious effort to radically improve your eating habits because getting a six pack will be impossible if you don't.


Step 2: Exercise

You need to concern yourself with 3 different exercises: cardio
weightlifting and ab exercises. And aim to workout 3- 4 times a week.

The cardio you do can be anything: walking
running
biking
swimming....whichever cardio you don't mind doing so that you'll stick with it. Aim for 30-45 minutes
a minimum of 2 times a week.

Weightlifting is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...and this is while you're just sitting around! Aim for 30-45 minutes
a minimum of 2 times a week. If you're confused as to what exercises to do for each body part
check out out the following website. It features professional bodybuilders
but the information is great and can be used by anyone.

http://www.bodybuilding.com/fun/exercises.htm

The last exercise you need to incorporate into your workout is ab exercises. Aim to work your abs a minimum of 3 times a week. There are a ton of different ab exercises you can do so try to find 3 or so that you enjoy doing so you can mix it up. A good database of different ab exercises is:

http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdominals


Tip: mix up your workout routine every 2 weeks to keep your body guessing and changing. Add or take away different weight or ab exercises
or at the very least
vary the weight
reps or form of cardio you do.

Well
there you have it. Follow the above for 3 months religiously
and while results will vary from person to person
you will experience improvement.

It will take dedication on your part
but imagine the feeling you'll get when you look in the mirror and like what you see.

Only 2 months of using the Acne cure method
my acnes have completely under control. Face cleared up twice as fast and pigmentation lighten. I have combined 3 steps of curing methods using mother nature natural resources to control my Acne
NO expensive creams
lotions
or prescribed medicines. Sorry this is not a 1 or 2 days cure method but you will see results in one or two week’s time. Usually I have outbreak after SEX
yes after sex… Not sure whether other acne suffers have this problem
but after using this Acne cure methods
NO more outbreaks!

Here comes the cure…

Step 1.

Daily routine - THE NIGHT BATH

You must do this every day or twice a day if not convenient for you. THE NIGHT BATH ingredients you need are:

4
Cups of Dead Sea Salt (Normal sea salt will do but not as effective)
4
Cups of Epsom Salt

Why Dead Sea salt and Epsom salt? Epsom salt is well know for expelling toxins out of your body and Dead Sea salt contains minerals and naturally occurring chemicals found in dead sea which could replenish your body lost minerals and also for its antiseptic properties.

Fill your bath tub with the mixtures and lukewarm water
soak yourself inside for about 20-30 minutes. If you are not afraid that the salt will irritates your eyes
you can sink yourself totally into the water as long as your breath can hold. About 20-30 minutes later RINSE YOURSELF WITH COOL WATER.

Note: If you can’t access to bath tub
than mix 3 tablespoons of Dead Sea salt and Epsom salt with 1 tablespoon of warm water (not too watery) and a few drops of tea tree oil in a bowl
mix them well. Choose a comfortable area to lie down and apply the mixture on your face
neck or back. Avoid broken skin area
rinse with cool water after 20-30 minutes. This method is not as powerful as soaking yourself in the salt water
but it does helps.

You will have a very relaxing feeling with just 20-30 minutes of miracle salt bath. As I mentioned earlier
this step has to be done everyday until your skin condition improved. After I found this cure than remember when I was 8-12 years old
my dad used to bring me to swim in the sea and my skin was flawless. So if possible
go swim in the sea few times a week. So much for step 1 and if you do it consistently
you can see results very soon.

1
Physical exercise. Physical exercise strengthens your brain. Exercise benefitsyour brain cells. The blood vessels inside your brain dilate and increase blood flow when you engage in regular exercise. Exercise helps to elimin toxins and allows oxygen and other nutrients to flow into your brain strengthening your brain cells.
2
Mind exercises. Concentration and clear thinking are more or less automatic once you remove distractions. Learn to stop and watch your busy mind. As you notice things that are subtly bothering you
deal with them. This might mean making a phone call you need to make
or putting things on a list so you can forget them for now. With practice
this becomes easier
and your thinking becomes more powerful.
3
Healthy breakfast. Start your day with a healthy breakfast. Skipping breakfast affects your brainpower and performance at home
school or work. Minimize your eating during the day to mostly live raw fruits and veggies and their juices. This will help you detoxify and nourish your brain with essential nutrients and antioxidants to protect your brain from daily free radicals assaults.
4
Increase Water Intake. Given that your brain is about 80 percent water
the first rule of brain nutrition is adequate water to hydrate your brain. Even slight dehydration can raise stress hormones
which can damage your brain over time. Drink at least 84 ounces of water a day. It is best to have your liquids unpolluted with artificial sweeteners
sugar
caffeine
or alcohol. You can use herbal
non-caffeinated tea bags
such as raspberry or strawberry flavored
and make unsweetened iced tea. Green tea is also good for brain function as it contains chemicals that enhance mental relaxation and alertness.
5
Keep journals and notebooks. All the smart people write down their ideas
thoughts and observations. Writing things down lets
your brain know that you value “it’s” ideas. How does it reward you? By providing more ideas and better ideas. Writing things down creates a feedback loop that makes you smarter. You objectify your thoughts onto paper and that helps you think about them in a more powerful way. This is a great way to improve your brainpower.
6
Think positively. Thinking positively enables you to access your higherthinking abilities. When you are positive and feeling good
your mind functions smoothly. Ask yourself emotion-leading questions like
“What am I grateful for right now?” and “Who do I love and who loves me?”
7
Make sure you sleep enough. Your brain is rejuvenate during those sleeping hours. Research from the University of California suggests that if you have been awake for 21 hours straight
your abilities are equivalent to someone who is legally drunk. Sleep allows your brain to process new memories
practice new skills and solve problems. Therefore
a good night’s sleep is essential to boost your brainpower. How many hours sleep constitutes a good night’s sleep will vary between individuals
but between 6 – 8 hours
sleep is normally considered sufficient.
8
Creative Visualization. Use the power of Creative Visualization. Creative Visualization is a technique that involves the use of mental energy to transform and improve the life of the individual who uses the technique. You can use your brain’s mental energy to improve your life because your imagination is incredibly powerful and
when used correctly
can enhance your life by creating what you really want. Creative visualisation can be used to accelerate learning
improve memory and motivation
and of course
improve brainpower!
9
Develop your creativity and your intuition. Creativity gives power to your thinking. Raw computation can be done by computers now
but humans provide the creative thought that shapes our world. Intuition can be an important part of brainpower. Einstein and others have relied heavily on their intuitive hunches.
10
Make a brainpower plan. It takes about twenty to thirty days of repetition to establish new habits
many psychologists will tell you. This means that when you create your plan for improved brainpower
be sure you plan to use that new problem solving technique
or eat those new brain foods for at least three weeks. You can use many of the brain boosters here and get immediate results
but it is creating new habits that will give you the most brainpower.

Two types of exercise bikes are available. The design of the upright bike resembles that of a typical road bike but they are stationary. The pedals are positioned below the rider and puts added stress on the joints. The seat on the recumbent bike’s seat resembles chairs and the pedals are out in front of the rider so that pedaling is more natural and puts less stress on the joints.

Other types of exercise bikes are available as well. Dual action exercise bikes are upright bikes that have moveable bars or arm handles. You use both of your arms and your legs on this bike. While using this bike you will experience aerobic activity and upper body toning.

There is variety with resistance bikes as well. With direct tension bikes you can manually adjust the resistance you use. The cycling motion on a bike with flywheels is like regular cycling motion. Bikes with air assistance get resistance by pedaling against the airflow of a fan blade.

The most sophisticated resistance bikes are magnetic frictionless resistance bikes. These bikes provide greater variety of workout levels. On more advanced bikes there are feedback mechanisms that show the following readouts: speed, time, distance , total calories and fat burned, program mode, resistance levels, pulse, heart rate, and work out levels (RPM, watts, METS, mpm’s, and mph/kph).

The bike you choose to purchase will depend on your wants and needs. The type of workout you’re looking for will also influence your choice of bikes. A great cardio workout focused on the quadriceps is provided by an upright bike. You are seated in a reclining position on a recumbent bike.

Your back is supported by the seat and your legs are out in front of you. The hamstring muscles and the gluteus muscles get worked. Your lower back is less stressed on a recumbent bike. Some upright exercise bikes will have handlebars that move in a simulated rowing motion.

Your back and chest and your arm and back muscles will get a workout. You will get an excellent cardiovascular workout and calorie burning experience with both of these bikes. The bike should be matched to your size. Exercise bikes for the most part are easily adjusted for almost any body type.

There is a variety of reasons why people use exercise bikes. Cyclists use them to keep up their level of fitness in the off season. Many people feel embarrassed about exercising in front of people so they use them at home. Physical therapy programs also use exercise bikes in their programs to promote healing and the regaining the use of knee and hip joints.


Some cardiac rehab programs use them as well, to promote endurance and greater cardiac health. Exercise bikes can be purchased in sports stores, department stores like Wal-mart or Sears, as well as online. Buying them from a store makes it easier to match the bike to your space, to your body size, and your budget.

Buying online creates the risk of you not getting exactly what you ordered. The bike you ordered may not have the exact specs or may be bigger or smaller than what you ordered. Taking delivery is another problem with ordering online. It is very likely that the delivery company will not bring it into your house, you will have to bring it in and set it up.

Even though you are buying it in a store this is true, unless you contract with someone to do the entire process including setting it up. You can purchase service contracts from a store like Sears, in case of a problem. No matter what the reason you have for purchasing an exercise bike, it will only work if you use it.

You should check with your doctor to make sure you are healthy before starting a new exercise routine. At first you should start out slow and build up endurance. Your endurance will improve if you start out slow.

Have fun, be safe and be healthy.

There are available two types of exercise bikes. The upright bike is stationary and it resembles a typical road bike. Added stress is put on the joints because the pedals are positioned below the rider. The pedals of the recumbent bike are out in front of the rider so that pedaling is more natural and less stressful on the hips and knees and the seat resembles a chair.

There are other styles of bikes available as well. There are double action upright exercise bikes that have moveable handlebars or arm handles. Your arms as well as your legs are used on this bike. This bike will provide you with aerobic activity and upper body toning. Some variety can be found with resistance bikes also.

The resistance on Direct tension bikes can be adjusted manually. An exercise bike with flywheels has a cycling very much like regular biking. The resistance of air resistance bikes get it by pedaling against the airflow of a fan blade.

Out of all resistance exercise bikes, the magnetic frictionless resistance bikes are the most sophisticated. Resistance bikes are the most advanced resistance bikes. A greater variety of workout levels can be had on this bikes.

The feedback mechanisms show the following readouts: speed, time, distance, total calories and fat burned, program mode, resistance levels, pulse, heart rate, and work out level (RPM, watts, METS, mpm’s, and mph/kph). Your needs and wants will determine the bike you choose buy. Your choice of bikes will also depend on the type of workout you want.

You will get a great cardio workout that focuses on the quadriceps. On a recumbent bike you are seated in a reclining position. Your legs are out in front of you and your back is supported by the seat. The hamstrings and the glutes are given a workout. A recumbent bike is much easier on your lower back.

Upright bikes could come with handlebars the move back and forth in a rowing like motion. This motion will work your arms, your chest, your abs and your back muscles. These bikes will give you a terrific cardiovascular workout as well as a calorie burning experience.

Your size should be matched to the bike. Exercise bikes can be easily adjusted for almost any body type. Exercise bikes are used by people for a variety of reasons. In the off season, cyclists often use them to maintain their level of fitness. Because many people feel embarrassed about exercising in front of people they use them at home.

To promote healing and the regaining of the use of knee and hip joints, physical therapy programs also use exercise bikes. They are also used by some cardiac rehabilitation programs to improve endurance and greater cardiac health.

If you go to Wal-mart, Sears, or sports stores and if you look online you will be able to buy an exercise bike. When buying them from a store it’s much easier to get a bike that matches your space your budget, and your body size. You might not always get what you want when getting online.

The bike may be bigger or smaller and without the exact specs than what you ordered. Ordering online has another issue, the taking delivery of your order. In most cases the delivery company will leave it at your door and you will have to bring it in and put it together.

Unless you contract with someone to do the entire process including setting it up, this is also true of buying it in a store. Service contracts can be purchased in stores like Sears, in case there is a problem. Regardless of your reasons for buying an exercise bike it will only work if you use it.

As with any exercise program check with your doctor and make sure that you are healthy enough to exercise. Your endurance will improve if you start out slow. Be healthy, have fun, and be safe.

Exercise bikes are a good way of losing calories and cutting the flab. They are a good cardio vascular workout and make the calf muscles especially strong. Cycling or biking is a very good form of exercising, as it tones up the entire body. Exercise bikes are equally good for providing such a workout. In the comfort of the home or the gym, you can easily work out and at any time of the day. Most of the exercise bikes, which are available in the market, have a control panel as well as a range of resistance levels. In this way it's beneficial to both the beginner as well as the advanced user.

The exercise bikes are available for as little as $200 for a simple bike and can cost till $3000 for an exercise bike with all the frills added. Thee are innumerable types of exercise bikes, which are available in the market. Before you buy an exercise bike its important to read before you make a decision as exercise bike reviews will give you an idea of the latest prices, functions and types of exercise bikes which are available in the market. There are essentially three types of exercise bikes, which are available in the market, which are upright stationary cycle, semi recumbent stationary cycle and recumbent stationary cycle.

It's important that you note all the functions of the exercise bike before you in for the purchase. Read all the exercise bike reviews online as well as visit the stores where they are displayed. There are many magazine which are specifically dedicated to reviews, in these exercise bike reviews each and every aspect of the bike is given and compared with many other bikes. In this way a person can compare various models, prices and functions before the final purchase decision is made.

You've decided you want to exercise at home. There are hundreds of pieces of home cardio equipment available. The most popular are treadmills and exercise bikes. In deciding between the two, you should compare long-term sustainability, the effectiveness of the workouts, and safety.

Overcoming Boredom

The biggest obstacle to a home exercise routine is sticking with it. You don't have to drive to a gym, so your home fitness equipment is more convenient. The problem is that other distractions are just as convenient at home. The key is to make your routine fun. You want to look forward to your daily workout. You have to be realistic. Playing with the heart rate monitor or watching the calorie counter go up will only be fun the first couple of times you exercise.

Treadmill vs. Boredom

On a treadmill, you walk. Walking isn't that fun. You can walk at different speeds, but that isn't really much more fun. If you get a treadmill that offers an incline, that keeps it a bit more interesting. Walking uphill isn't exactly fun, but it's different. It presents a challenge.

You can't really read on a treadmill because you are bouncing up and down. You can't keep your eyes on the same sentence, and you usually end up with a headache. Basically, the only thing fun to do on a treadmill is watch television or movies. If you are really into TV or movies and are able to put your treadmill in front of a television, you can probably keep your treadmill workout from becoming too boring. Problems consist of commercials, the noise coming from the machine, and again, the bouncing.

Exercise Bikes vs. Boredom

Exercise bikes are unique in that many of them come programmed with various biking routines. You simulate different courses that require you to sprint, pedal uphill, and perform at different levels within one workout without having to keep pressing buttons and changing everything. You can even select random programs so you don't know what's coming, which really keeps you on your toes. Some exercise bikes can even be plugged into televisions and video games to let you interactively pedal through visual courses.

On upright exercise bikes, you run into some of the same problems as treadmills as far as reading is concerned. Recumbent bikes, however, allow your hands to be free to hold a book or magazine, video game controller, or phone. Multi-tasking during an exercise bike workout keeps it from becoming boring and allows your workout to more easily fit into a busy schedule.

Defeating boredom to successfully keep up a long-term exercise routine is much easier with an exercise bike than a treadmill.

The Calorie Factor

In a study conducted by Nordic Track, young, healthy people used various exercise machines and did cardio workouts. Although they felt they used the same intensity on all machines, they burned the most calories on treadmills and ski machines.

On average, most people burn about 750 calories per hour on a treadmill. The same people are likely to burn about 550 calories per hour on an exercise bike. So it's a no-brainer, right? You should get a treadmill because they burn more calories.

Well, not exactly. You can't get so caught up in which machine burns the most calories. You have to take a lot of other factors into consideration. How likely are you to sustain a treadmill routine as opposed to an exercise bike routine?

Because exercise bikes are usually more fun than treadmills, you are much more likely to stick with it long-term. This means that even though you can burn more calories on a treadmill, you are also more likely to stop using it altogether.

You might also find it difficult to use it long enough per workout session to get the full benefits. Most people find it easier to workout for 20 minutes on an exercise bike than 20 minutes on a treadmill. You have to think about that. If you are likely to only do 10 minutes on a treadmill but can easily do 20 minutes on an exercise bike, you will burn more calories per session on an exercise bike.

So just going strictly by the numbers, treadmills burn more calories. If you easily get bored or have tried and failed to stick with exercise routines in the past, you might want to consider burning less calories per hour in favor of a sustainable long-term exercise bike regimen.

Your Safety

The biggest difference between exercise bikes and treadmills is overall safety to your body.

The first case of safety is the most basic. You can fall off of a treadmill. It's very difficult, however, to fall off of an exercise bike. In fact, you would probably have to try to fall when riding an exercise bike. While you might be thinking you'd have to be pretty clumsy to fall while walking, it happens more than you'd think. People get involved with watching television or the beat of music. One wrong step and you can seriously injure yourself. It's also possible to spill water or sweat on the treadmill track, causing a safety hazard you might not notice until after you've slipped.

Another safety hazard is injury from the activity itself. A treadmill puts quite a bit of stress on your joints, especially your knees and ankles. Even if you invest in a treadmill with some degree of shock absorption, when you eventually get to a jogging or running point, you can put severe orthopedic stress on your body, even up to three times your body weight. People with existing conditions such as arthritis will find a treadmill painful at times due to this stress. Otherwise healthy individuals can sustain injury and possible long-term damage over time.

Exercise bikes put much less stress on your joints. A properly positioned exercise bike supports your weight and still allows you to receive the benefits of a higher impact cardio workout. Upright bikes can sometimes stress your back in the way you have to bend to reach the handlebars. Recumbent exercise bikes, however, can actually improve existing back pain by forcing proper posture and giving support as you exercise. On any exercise bike properly used, your knees and ankles are not stressed as they are on a treadmill.

The less you stress joints, the less likely you are to sustain an injury during your workout. You are also less likely to be sore afterwards. Most importantly, a non-workout injury doesn't always have to halt your exercise routine on an exercise bike. If you hurt your back or neck, you will find the support of a recumbent exercise bike will keep you from having to stop your exercise regimen altogether. Let's face it - if you have to stop, you are less likely to start again.

An Exercise Bike is Better for Your Health than a Treadmill

As you can see, both pieces of home fitness equipment have advantages. While the treadmill continues to be the most popular piece of home gym equipment, most people are more likely to faithfully use an exercise bike. This means you're more likely to have to dust a treadmill until it gets the garage sale sticker.

Healthy eating and physical fitness go together
but there are no magic foods that cause you to be one hundred percent healthy by just eating the one food. No
you need a variety of foods from each of these food groups each day. It's also important to watch the portion size so as not to overeat. Make your mealtimes pleasant and relaxed occasions and your healthy foods will work effectively with your healthy emotions to give you a healthy body.

Berries

You may like all types of berries or just one or two favorites
but you can never go wrong by adding a few fresh berries as a quick energy snack or frozen berries made into a luscious smoothie in place of calorie laden desserts. Berries are high in vitamin C across the board
but some are high in other nutrients as well. Choose ripe blueberries for vitamin C and heaps of anti-oxidants for the health of your circulatory system. Gogi berries are less well-known but are wonderfully rich in many of the nutrients your body needs to be nutritionally and physically fit.

Citrus

The foods of the citrus family are widely recognized as a valuable source of vitamin C. Choose fully ripe citrus fruits for the best nutritional value and choose citrus as near to the tree as possible. Tree ripened fruits picked at the peak of perfection and consumed with hours of picking give you the top nutritional rating. Try grapefruit for breakfast. Add a dash of fresh squeezed lime to your salad as a dressing and enjoy slices of orange with coconut in a light honey dressing for dessert.

Vegetables

The variety of vegetables is amazing. For people who are vegetarian or vegan
choosing vegetables to be part of a nutritionally sound diet is a way of life. Your vegetable group provides many of the minerals required in a good diet. For example
you may realize that potassium is necessary for healthy nutrition. Many people claim the benefits of potassium found in a single banana. But did you know
you can also get adequate potassium in your diet by eating a stalk of broccoli? Try a salad of fresh young spinach topped with pine nuts and stirred with lightly cooked penne'. Feta cheese and a light vinaigrette dressing to create the perfect light luncheon meal.

Whole Grains

Like many other of the best foods
choosing only one type of whole grain for your meals doesn't provide all the variety you need to be nutritionally sound. Often
mixing two or more whole grains together will give you complete proteins. For example
brown rice and wheat kernels with a spicy seasoning are a popular dish in many countries.

Salmon

Salmon is lean fish and nutritionally one of the best fish choices. It is rich in Omega-3 oils that are noted as helping improve the functioning of the brain. Salmon baked whole with just lemon or lime as a seasoning makes a fantastic main dish or a hearty luncheon featured menu item. Salmon is also commonly found in chilled seafood dishes.

Legumes

A legume is the name for a variety of fruits with a single dry seed. Legumes are sometimes called pods. Examples of edible legumes are soybeans
peas
dried beans and peanuts
among others. Legumes are rich in iron and high in fiber
making them excellent nutritional choices. Peanuts are a type of legume that have been used to make hundreds of different products some edible and others with various types of helpful uses.

Nuts and seeds

Nature has packed a lot of goodness into small packages. Most everyone has heard of walnuts and pecans which are very good nutritional products
but did you realize that flax seeds are brain food--containing critical non-meat sources of the Omega-3 oil.

Lean proteins

The keyword here is lean. Americans eat far too much protein compared to the rest of the world. Cut down of portion sizes--three ounces will provide all the needed protein needed for your day. Also
trim all visible fat from your protein source. Alternatively
use non meat substitutes such as the complete proteins found in vegetable dishes like beans and brown rice.

Tea

Depending on the type of tea you prefer
you can get an energy boost from a cup of green tea
or the calming effect of chamomile tea. Get going with mint teas or start your day with Earl Grey Breakfast Tea. Herbal teas are soothing
tasty and good for you. Non herbal teas will help you to stay alert when you need help to function.

Olive oil

Olive oil is probably the healthiest substance you can use to keep fat in your diet. You can use it on your salad
mix it with a little vinegar to create your own
or fry other foods in the hot oil. Just make sure that the temperature is not too hot so that the oil is broken down.

Keep your tongue clean
Gently brush it with a soft nylon toothbrush after you brush your teeth.

Drink More Water!
The drier your mouth
the worse your breath gets

Keep Calm
Stress makes your breath worse!

Avoid breath mints and/or gum that contain sugar
These actually make your breath worse

Don’t try to kill the odor of bad breath with another odor
This is what most of the ‘Big Name’ oral care companies would like you to believe works

Blow your nose more often
Your breath gets worse when you have a cold
allergies
or post-nasal drip

Don’t use mouth wash w/ alcohol or toothpaste that has sodium lauryl sulfate
Do you have any idea how many oral care products contain these two ingredients? Here’s a hint
just about all of them


Drink plenty of water when taking prescription medications
Many of these medicines make your mouth extremely dry

Stop Smoking
It will give you bad breath in a nanosecond
but may only take 20 years to kill you!

And finally
The Best Way to Eliminate & Prevent Bad Breath?
Use Clinically Proven Oxygenating Oral Products .

DO YOU KNOW ?

Important things you may not know about bad breath:

In most cases (about 90%)
bad breath comes from the mouth itself.


- Despite public opinion
bad breath rarely comes from the stomach.

- Most people can smell other people’s breath
but have troublesmelling their own. So
if you think you have bad breath
you might or you might not. Bad taste is usually not a good indication. The best and simplest way to find out is to ask an adult in your family or a close friend.

- In the mouth
the most common source of bad breath is the very back of the tongue. Food debris
dead cells and postnasal drip can accumulate there
and the breakdown of the proteins by the resident bacteria causes foul odor. The second most important cause is bacteria breaking down protein between your teeth. By the way
the gases and other molecules that the bacteria produce are toxic and can harm your gums as well. Two good reasons to floss every day (if you don’t believe me
smell the floss)…

- Bad breath usually increases when the mouth is dry. Chewing sugarless gum for 4-5 minutes at a time can be helpful.

- The generalization that mouthwashes work for only a few minutes is wrong. Try gargling right before bedtime for best results. Some researchers recommend alcohol-free mouthrinses.

- Eating a hearty and healthy breakfast cleans the mouth and back of the tongue
gets the saliva flowing
and is probably good for you.

- Some people (maybe 5-7% of the population) have experienced small crumbly ’stones’ in their mouths that have a foul smell. These are called ‘tonsilloliths’. They are partially calcified
full of bacteria and develop in crypts in the tonsils. They smell pretty bad
but do not always cause bad breath (again
you have to ask someone).

- In the large majority of cases
bad breath can be dramatically improved or eliminated.

- Children as young or two or three can have bad breath from postnasal drip
dental plaque and transient throat infections. However
if they develop sudden offensive odor that appears to come from all over their body
ask the physician to check whether they stuffed something up one of their nostrils.

In Part I of this article
I discussed the many features you should consider when buying a massage chair
as well as the durability aspect of your new massage chair. Let’s get on with the remaining 7 “Absolute Musts” to consider when looking into a new massage chair recliner.

#3. Ease of Repair – because of the weight and bulk of a massage chair
simple repairs become a real bother when you have to ship an entire chair back to the manufacturer just to repair something as simple as a tear in the material. For this reason
I suggest looking into a chair that is constructed with a modular design. This makes repair cheap and easy. If a part is broken or material is torn
the modular design will allow you to isolate the damaged part and send it off for repair so much easier and cheaper than sending off the whole chair.

#4. Customer Service – As far as I am concerned
this is probably the most important thing of all. If something does happen to your chair or if you are concerned about any function of your chair
it is so great to have a company that is always available to answer your questions. This puts your mind at ease and you can't put a price on that. So
make sure that whatever chair you buy has a good company backing it up. Whether that is the manufacturer
the seller
or both...you want peace of mind right from the start of your relationship with them.

#5. Price – Even the cheapest massage chair still costs hundreds of dollars
at a minimum…they are not cheap. You will need to invest quite a bit of money to get a new chair you can count on. Prices
however
do not need to be sky-high. Depending on the features you want and/or need
prices can range anywhere from $1000 - $6000. Quite a spread
isn't it? Well
you can get a chair with all the necessary massage therapy features for between $2000 - $3000. If you want real leather vs. man-made leather
an MP3 player
a USB port
or headphones
etc.
of course you will pay for those extras. But for the basic features of massage therapy
you do not need to overspend. By the way
when you compare the price of your chair to regular visits to a massage therapist or chiropractor
over time the price of the massage chair is far less than what you'd pay out for all those therapy visits.

#6. Money Back Guarantee – Does your retailer back up the sale of your new massage chair with at least a 30 day unconditional money back guarantee? If not
then you need to be a little skeptical. This is a red flag. This goes back to customer service (#4). They MUST stand behind their product. How else can you feel good about your purchase if it's not backed up by the seller? Some companies even offer 60 or 90 day money back guarantees!

By the way
it is standard policy for virtually every massage chair retailer/distributor that you are responsible for shipping and freight back to the seller if you do decide to return your chair. Shipping
by the way
can cost anywhere from $150-$400.00…it isn’t cheap!

#7. Adjustable to Different Body Sizes - I have seen some chair companies that offer "sizing" for a chair. With some product lines that may be necessary
but with a well-manufactured chair
height and width adjustments are standard and can cater to virtually every body type. Some chairs now even come with a detached ottoman so that the chair can cater to a 6’10” person as well as a 5’4” person.

Most chairs will handle up to 300 pounds of body weight. If you are buying your new massage recliner for a very heavy person
make sure that you get the maximum weight allowance for the chair you are interested in.

#8. Remote Control – Virtually every new massage recliner comes with a remote control of some sort to make chair adjustments. Some remotes come with large and fancy displays
but as long as it adjusts the features of the chair
it doesn’t really matter how large or small it is or how high-tech it looks.

#9. Appearance - this might sound goofy or vain
but I want my chair to blend in comfortably and seamlessly with the room d้cor of my home or office. Don't compromise on looks for price! You're going to have to look at that chair everyday for as long as you've got it. You don't want to be sitting in a chair you think is so ugly that it creates stress. Especially when you are using your new massage recliner for stress relief!

#10. Satisfied Customers - A salesperson will tell you everything you want to hear to get you into his/her chair. What do real and actual clients think about the massage chair you are considering? Are their testimonials for you to hear or read? If you ask him for a list of some folks who have purchased their chair and you get no response...run! I will trust another buyer
just like me
before I'll trust someone trying to sell something to me. Testimonials should be on every seller's website or literature.

Now you have 10 things that should help you make a more educated buying decision when considering your new massage chair.

Aging is a complex process that involves many areas of your body. It's unlikely that any one product or pill could cure all of the ailments of aging. However
there are things you can do that not only will help you age more slowly but will improve your quality of life. Your best bet for a long and healthy life is to:

1. Eat a varied and healthy diet. Include plenty of fruits
vegetables and whole grain foods. Fiber
calcium
iron
magnesium
and vitamins all play a part in keeping your body functioning at its best. Drink lots of fluids to maintain healthy skin and flush out waste. Eating right will help you maintain a healthy weight.

2. Exercise every day. Exercise improves appetite
makes healthy bones
gives you a better emotional outlook and improves digestion and circulation. Exercise makes you stronger and helps you lose weight.

3. Seeking prompt medical care when you're ill or injured. Listen to your body and take care of any little problems before they become big problems. Get screened for diseases such as cancer and heart disease.

4. Use sunscreen to prevent sunburn. Professionals agree that one of the most significant factors contributing to aging is chronic inflammation of the skin.

5. Quit smoking and avoid secondhand smoke. Smoking has very damaging effects and dramatically increases your risk of getting cancer and heart disease.

6. Manage stress. Stress is a part of everyday life. Develop ways to help you cope and adjust to situations in your life that may cause you stress. The situation isn’t the problem…its how you react to it.

7. Look for ways to improve overall well-being and enthusiasm for life. Be curios and creative which will encourage you to learn new things. You can also use humor and laughter to help you age well and live long.

8. Keep strong relationships. Maintaining close ties to your family and friends are crucial to healthy aging.

9. Don’t let fears and worries dominate your life. A worried mind is not at peace and robs you of zest and energy which you need to maintain youthfulness.

10. Keep cells youthful with antioxidants. Antioxidants are found in a full-range of fruits and vegetables
as well as in some meat
like fish. Although
our bodies produce its own antioxidants
the level of product declines over time because of environmental factors and through the aging process. You can also take anti oxidant supplements or even anti oxidant teas.

Do all you can to be healthy and in doing so you will age slower. If you have any questions about products that claim to slow or reverse aging ask your doctor. He or she can help you sort through the information and get the facts.

How did you sleep last night?

I had a great night’s sleep
but when I woke up I thought what a powerful effect a great night's sleep has on your metabolism
and I wanted to share with you some ideas about how to get a better night's sleep.

Now my idea of a great night's sleep is one in which you sleep soundly and wake fully refreshed and full of energy. During a great night's sleep you rarely
if ever
think about your troubles
your never think about the news
and you usually fall asleep within 10 minutes of your head hitting the pillow (with positive thoughts in your mind).

Also
a key factor in determining if you had a great night's sleep is if you dream 'positive' or 'fun' dreams. Because if your night full of 'bad' or 'stressful' dreams then you're most certainly tossing and turning throughout the night and NOT getting a "restful" sleep.

Why is it so important to get quality sleep each and every night? Your body and your mind break down and get worn out from stress during the day.

The only time that your body and your mind repair themselves and rejuvenate is when you're sleeping. But it's important to note here that "restful" sleep is the key. Tossing and turning all night or waking up every few hours is not considered restful sleep. I recently read an article that made it to my research center that stated the facts about how snoring effects your sleep and your health. People who snore tend to disrupt their sleep
on average
300
times each night - now that's not a restful night's sleep! Now think about it this way for a moment - if you've been under stress lately
or if you're mattress sucks
or if you just plain haven't been able to sleep well for the past few weeks (or months)
then you haven't given your brain or your body the time it needs to repair itself.

So you actually start each and every day a little bit less focused and less metabolically healthy than the previous day.

Don't try to catch up on your sleep. People tell me all the time that they know that they don't get enough sleep during the week - but they "catch up" on the weekends. Let me put an end to that myth right now. That does not work!!! Your body and your mind need a regular sleeping pattern to repair and rejuvenate - without it you're actually deteriorating yourself rather than re-energizing yourself.

So what's considered enough sleep?

Generally speaking
everyone should strive to get 8 hours of restful sleep. Now if you eat a very healthy diet and exercise properly
and give yourself a few mental breaks during the day
and if you sleep like a baby and awaken fully refreshed every day
then you might be the type of person who can get away with less sleep - maybe 6 hours each night.

On the other hand
if you experience extraordinary amounts of stress each day (mental or physical)
then you'll need more than 8 hours. A marathon runner for example
tends to put his/her body through a lot of stress each day - that person needs more than just 8 hours because their body needs more repair time than normal. The same holds true for the person going through massive mental stress as well.

So what can you do to help facilitate a better night’s sleep for yourself and those around you?

10 Steps To Help You Get A Great Night's Sleep:

1. Make a list of what you need to do the next day
write it all down and keep that paper and pen near your bedside in case you think of anything else you need to do. When you write things down you’re giving your brain the signal that it no longer needs to think about those tasks.

2. Don't watch television or listen to the radio (especially the news) before retiring for the night - and certainly do not fall asleep with the TV or radio on.

3. Read some inspirational or self-growth material for at least 30 minutes prior to bed. Your goal is to fill your mind with inspirational thoughts before falling asleep so that the last thoughts you have before drifting off are uplifting thoughts - as opposed to the stressful thoughts that most people fall asleep thinking about.

4. Make sure the room that you're sleeping in is as dark a room as possible - the body is made to sleep when it's dark out - the darker the room the more potential for a deep sleep.

5. Make the room as silent as possible - turn off all electric devices and ask others in the house to be as quiet as they can be.

6. Don't eat for at least 3 hours before going to bed. When there's undigested food in the stomach
your body is forced to focus on digesting that food rather than being focused on repairing your body and mind - which is what sleep is all about! The body was designed to digest food best while moving - not while laying down.

7. Try to go to bed at approximately 10:00 pm and awake at approximately 6:00 am. In Ayurvedic medicine it's believed that there are cycles that are the most conducive for certain activities. Going to bed at 10:00 pm and arising at 6:00 am appears to allow the body to rest the deepest
rejuvenate the most
and give the person the most energy throughout the day.

8. Don't take drugs or vitamins/herbs that are supposed to help you sleep (unless required by your physician). Most of these artificial sleeping aids do nothing more than deaden your senses - the goal of 'sleep' is to give your body the time and means to repair itself and prepare for the coming day. When you drug yourself to sleep
every system in your body is slowed down
including all those systems that are responsible for repairing you.

9. Make sure that there's a fresh air supply in the room. The air indoors is said to be some of the most toxic air around. When you sleep
you're only able to breath in the air that surrounds you in your enclosed bedroom. Try opening a window (if it's cold outside then just open the window a crack). The fresh air that comes in while you sleep will help your body repair itself because you'll have access to cleaner
more oxygenated air.

10. During the day
do 60 minutes of mild exercise. If you don't have time to do 60 minutes in a row
then break it up into 2 - 30 minute sessions
or 3 - 20 minute session
or 6 - 10 minute sessions --- just get a full 60 minutes in. The best exercise when talking about general health and preparing your body for a great night's sleep is walking.

I wish you the best night's sleep tonight and every

Copyright 2006 Karen Sessions

Are you sluggish and low on energy? Do you feel like you work and work toward your weight loss goal and never seem to make any dramatic improvement?

You could be suffering from a slow metabolism. Even though you may have a slow metabolism
it does not have to destroy your weight loss efforts. You can dramatically improve your metabolism
and boost your energy levels without taking supplements.

Your metabolism simply refers to the conversion of food to usable energy by the body. It is the biological process
by which energy is extracted from food
and the net result is how fast or slowly the body burns those calories.

A few steps you can take to improve your metabolism naturally are:

Drink Water – Water is great to drink and you should be drinking a minimum of 8 to 10
glasses daily
of course
more is better. It will help increase your metabolism and flush out sodium
toxins
and fat. Drinking water before meals will fill your stomach so you feel full and prevent overeating. Avoid excess colas
coffee
teas
and sugary juices. Caffeine will dehydrate you
and the sugar will do more damage than good in the long-run.

Eat Every Three Hours – Eat a small balanced meal every three hours
including snacks. Meals and snacks should be balanced
meaning they should contain a complete protein
carbohydrates
as well as natural fat. Failure to eat consistently can lead to a slower metabolism and fat storage. Also
skipping meals slows down your metabolism. To ignite fat loss you need to be consuming the right foods in a balanced manner throughout the day.

Don't Skip Breakfast – Breakfast is the most important meal of the day because it gets your metabolism running in high gear. You wouldn't drive your car to work on an empty tank
and you shouldn't start your day without adequate nourishment. Your first meal sets your metabolism for the day and keeps it going
as long as you eat every three hours. If you get up early and eat a late breakfast
you miss out on several hours of burning calories.

Don't Fear Fat – Fat has developed a bad reputation. Many people think fat makes you fat. This is false. The type of fat and how much fat you eat impacts your body fat composition. Fat is needed by the body. Those who follow a very low-fat diet have a harder time ridding their body of fat. Choose natural healthy fats such as olive oil
avocados
various nuts
flax
and natural peanut butter to receive your necessary fats.

Omit Trans Fat – Trans fat is the bad fat
the cause of weight gain
low energy
depression
cancer
and heart disease. You will never get the body you desire by eating "healthy" fast food
frozen dinners
and other processed choices. If it's man-made
it's not the best choice
and will halt fat loss endeavors. Eat the foods Mother Nature has provided to meet your fat loss goals.

Be Active Daily – Stay active at least six days a week. Take the stairs when possible or park further out to get that little bit of extra movement to keep the heart and lungs working optimally. The more movement you get daily
the better you will feel overall.

Do Cardiovascular Exercise – Cardio exercise is necessary for heart and lung health. It also burns calories. Doing cardio first thing in the morning on an empty stomach can tap into fat stores
and keep your body burning calories at a high rate for about an hour after cardio is finished. If you fail to eat adequately daily
first morning cardio on an empty stomach can work against you. Doing morning cardio on very low calorie diet can burn muscle. Another good time to incorporate cardio is in the evening after your last meal. This allows you to burn calories so you are not sleeping on them. You do not have to implement a morning and evening session
choose one or the other or cycle between the two to prevent staleness and boredom.

HIIT It – Blend some High Intensity Interval Training (HIIT) into your cardiovascular program from time to time to give your body and metabolism a good shock. The body is programmed for adaptation. Therefore
doing the same cardio format day in and day out can become stale really fast. Take one or two days a week and implement some HIIT to give the body an added shock.

HIIT is basically alternating low intensity and moderate to high intensity cardio training. For example
a 20 minute HIIT session would look similar to this:

Minute 1 and 2 – Low Intensity (Walking) Minute 3 and 4 – High Intensity (Light jogging or running) Minute 5 and 6 – Low Intensity Minute 7 and 8 – High Intensity and so on…

Weight Train – Resistance training builds muscle
which is metabolically active tissue. The more muscle you acquire
the faster your metabolism will be. Adding more lean muscle tissue to your body will put curves in the right places and allow you to eat more calories a day.

Listen to Your Body – Killing yourself with workouts is just as dangerous as not working out at all. Listen to your body and get proper rest. Don't train if you are ill
still sore from the previous workout
or just simply too tired. Training in such a state can cause more problems than it solves.

If any of the above fails to prove results in 4 to 6 weeks
there could be an underlying problem
such as a food allergy
sluggish thyroid
hormonal imbalance
toxins
parasites
etc. If so
I recommend searching for a natural healer in your area to determine the cause. and work from there. For the most part
proper diet
detoxifying
and herbs can correct any ailments.

Powerful Hints to Stop Smoking

Whether you are using Nicotine Replacement Therapy
Hypnosis or just Cold Turkey
these strategies and hints are for aiding you to stop smoking and are sure to assist you in helping your neurology change and thus enable you to stop smoking with ease. It is up to you to ensure that you do these things to really enhance what you are doing
the more effort you put into these exercises
the easier it is to stop smoking for good.

Powerful Stop Smoking Hint 1.

Being a smoker is like cycling with stabilisers attached to the wheels
you can find it hard to be balanced without smoking. Now
when you cycle freely again
the natural balance returns.

When people smoke
more than half of what they breathe is fresh air - pulled through the cigarette right down into the lungs. So if you feel any cravings you can instantly overcome them by taking three deeper breaths. Imagine breathing from that space just below your belly button. Whenever you do this you put more oxygen into your bloodstream. This means you can use deep breaths to change the way you feel instantly and give you power over the way you feel and help you let go of those old cravings and thus making it easier to stop smoking.

Powerful Stop Smoking Hint 2

Next
think now of all the reasons you don't like smoking
the reasons that it's bad and the reasons you want to stop smoking. Write down the key words on a piece of paper. For example
you experience breathlessness
it's dirty
filthy and your clothes smell
your friends and family are concerned and it's expensive
unsociable and so on. Then
on the other side of the paper
write down all the reasons why you'll feel good when you've succeeded in stopping. You'll feel healthier
you’ll feel in control of your self
your senses are enhanced
your hair and clothes will smell fresher and so on. Whenever you need to
look at that piece of paper.

Powerful Stop Smoking Hint 3

Next
we are going to programme your mind to feel disgusted by cigarettes. I want you recall 4 times when you thought to yourself "I've gotta quit"
or that you felt disgusted about smoking. Maybe you just felt really unhealthy
or your doctor told you in a particular tone of voice 'You've got to quit' or somebody you know was badly affected by smoking. Take a moment now to come up with 4 different times that you felt that you have to quit or were disgusted by smoking.

Remember each of those times
one after another
as though they are happening now. I want you to keep going through those memories and make them as vivid as possible. The more vivid you make those memories
the easier it will be to stop smoking. See what you saw
hear what you heard and feel how you felt. I want you to take a few minutes now to keep going through those memories again and again
overlap each memory with the next until you are totally and utterly disgusted by cigarettes.

Powerful Stop Smoking Hint 4

Have a think to yourself about the consequences of you not stopping smoking now
if you just carry on and on. Imagine it
what will happen if you carry on smoking. What are the consequences? Imagine yourself in 6 months time
a years time
even 5 years time if you do not stop smoking now. Think of all the detrimental effects of not stopping right now and how a simple decision you make today can make such an impact on your future.

Next
imagine how much better is your life going to be when you stop smoking. Really imagine it's months from now and you successfully stopped. Smoking is a thing of the past
something you used to do. Keep that feeling with you and imagine having it tomorrow
and for the rest of next week. In your mind
imagine stepping in to that non-smoking version of you and feel how it feels to be a non-smoker.

Powerful Stop Smoking Hint 5

Also
your mind is very sensitive to associations
so it's very important that you have a clear out and remove all tobacco products from your environment. Move some of the furniture in your house and at work. Smokers are accustomed to smoking in certain situations. So
for example
if you used to smoke on the telephone at work move the phone to the other side of the desk. Throw away ashtrays
old lighters and anything that you used to associate with smoking. Make your environment conducive to stopping smoking.

Powerful Stop Smoking Hint 6

Smokers sometimes use their habit to give themselves little breaks during the day. Taking a break is good for you
so carry on taking that time off - but do something different. Walk round the block
have a cup of tea or drink of water
or do some of the techniques on this programme. In fact
if possible drink a lot of fruit juice. When you stop smoking the body goes through a big change. The blood sugar levels tend to fall
the digestion is slowed down and your body starts to eject the tar and poisons that have accumulated. Fresh fruit juice contains fructose which restores your blood sugar levels
vitamin C which helps clear out impurities and high levels of water and fibre to keep your digestion going. Also try to eat fruit every day for at least two weeks after you have stopped.

Also when you stop
cut your caffeine intake by half. Nicotine breaks down caffeine so without nicotine a little coffee will have a big effect. Drink 8-10 glasses of water (ideally bottled) to help wash out your system.

Powerful Stop Smoking Hint 7

You were used to using cigarettes to signal to your body to release happy chemicals
so next we are going to programme some good feelings into your future. Allow yourself to fully remember now a time when you felt very deep ecstasy
pleasure or bliss
right now. Take a moment to recall it as vividly as possible. Remember that time - see what you saw
hear what you heard and feel how good you felt. Where abouts in your body were those feelings
imagine turning them up and spreading them through your body to make them more intense.

Keep going through the memory
as soon as it finishes
go through it again and again
all the time squeezing your thumb and finger together. In your mind
make those images big and bright
sounds loud and harmonious and feelings strong and intensified. We are making an associational link between the squeeze of your fingers and that good feeling.

Okay
stop and relax. Now if you have done that correctly when you squeeze your thumb and finger together you should feel that good feeling again. Go ahead do that now
squeeze thumb and finger and remember that good feeling.

Now we're going to programme good feelings to happen automatically whenever you are in a situation where you used to smoke but now you stop smoking.

So
next I'd like you to squeeze your thumb and finger together
get that good feeling going and now imagine being in several situations where you would have smoked
but being there feeling great without a cigarette. See what you'll see hear and take that good feeling into those situations without a need for a cigarette.

Imagine being in a situation where someone offers you a cigarette and you confidently say 'No thanks
I don't smoke'. And feel fantastic about it!

Powerful Stop Smoking Hint 8

Get social support. Your commitment to stopping smoking for the rest of your life can be made much easier by talking about it to friends and family and letting them support you. They will congratulate you on doing so well too! You really did stop smoking.

Powerful Stop Smoking Hint 9

Be aware of making excuses for yourself. Some people talk themselves into smoking
especially if they encounter a stressful situation and in the past they used to deal with it by smoking. If those old thoughts pop into your head
shout the word “STOP” in your head
to stop the thoughts from progressing. Nicotine just stresses your body more and is like that itch that can never be properly scratched; the more you smoke
the more you have to. So say “STOP” and steer clear of old slippery slopes.

Powerful Stop Smoking Hint 10

Reward yourself. Congratulate yourself. Feel how good it feels to stop smoking and be a non-smoker. Treat yourself each time you get past a certain milestone; the first week or first month
the six month target. Let yourself know that you did something really special here.

Keep on using your brain
stretching it and helping your self
by running through these exercises time after time; you are sure to be able to make it easier and easier and successfully stop smoking for good.

Copyright 2005 Adam Eason All Rights Reserved.

1
Be Present

Live in the now. The past is gone. You can never go back and make it right. You can never re-live a life that was yesterday. Live positively in the present moment
no matter what is occurring. It is All right and perfect. Do not look ahead and dread what may come. Our mind creates a lot of chatter and makes us afraid in order to keep us safe. Tell your mind "Thanks for sharing" and affirm "I am here
I am present". You are always at choice and you know how to make this day beautiful.

2. Nature

Sit on the lawn or next to a tree. Feel the pulse of the earth
the grandeur of the sky
the coolness of the breeze on your face
or the warmth of the sun on your face. Smile at nature
say hello to the bugs and all the animals you meet. Take a walk in a park or hike on a trail.

3. Exercise

Daily exercise gives you a break from your mind chatter
helps pump your heart
circulates your blood
clears toxins from your body
charges you with energy and has many other benefits. Choose an activity that is fun and mix it up. Do walking one day and yoga another day. Take a Tai Chi class and meet new people. The list of possibilities is endless.

4. Spirituality

Recognize and know you are important and unique. Meditate
or sit quietly
and be in the moment. Read books that are uplifting and have positive messages. Give thanks for your health
your home
your friends
all the joy and happiness in your life and all the good that surrounds you.

5. Forgiveness

It is time to let it go. Forgive all parts of yourself to be whole and perfect. Forgive yourself for any past mistakes or shortcomings; forgive the child within for being afraid; forgive the teenager that spoke words of anger; forgive the young adult for not being a risk taker. Forgive others in the past. Forgive your parents
your siblings and relatives. Let go of all grudges. Forgiveness is about coming to peace within yourself.

6. Bubble Bath

Give yourself permission to relax and savor quiet times. Read a book for fun. Spend that extra money and get a massage or a facial. Do something selfish for yourself.

7. Nutrition

Listen to your body. Feed it good nutritious food. Take a high quality multi-vitamin or a liquid supplement. Most health challenges can be reduced or eliminated with a dietary supplement.

8. Let Go of Judgment

Give up judgement and give up blame. Never speak critically of others or yourself. Speak words of encouragement to yourself and everyone you meet. Accept everyone for who they are and embrace their differences.

9. Service To Others

Reach out and lend a hand to a friend in need. Offer unconditional service to others. Be a great listener and really listen to people when they speak. Find ways to help others to lift their spirits and help lessen their burdens.

10. Love

Love yourself and use positive words of encouragement. Compliment strangers and make others smile. Speak from a loving heart and shine with joy.

Copyright ฉ 2006 Wayne McDonald. All rights reserved.

Asthma is a condition where due to certain stimuli a person experiences narrowing of air passages and difficulty in breathing. Treatment for asthma should be done under the guidance of a doctor and should be planned carefully. The key lies in recognizing the causes and managing the condition such that you are in control of the situation.

Treatments include:

1. Preventive action where you avoid situations that triggers off symptoms.

2. Practice meditation and breathing exercises to strengthen the air passages and lungs.

3. Exercise regularly to keep fit and to strengthen your heart as well as lungs.

4. Use air conditioning this will reduce your exposure to air born pollen and other triggers.

5. Keep your environment free of dust mites
pet dander
fur and feathers by regularly vacuuming and decontaminating your mattresses
pillows
sofas
throws
carpets
as well as curtains and covers.

6. Use inhalers which are of three types: aerosol inhalers; breath-actuated inhalers; and dry powder inhalers. These contain medication in aerosol form to provide immediate relief.

7. Drugs like short acting beta agonist namely salbutamol and terbutaline are first prescribed. The alternative medications are long acting beta2 agnostics like salmeterol or formoterol or antimuscarinics like ipratropium or oxitropium. In layman terms asthma medication is of two kinds anti-inflammatory medicines and bronchodilators. Common medicines are Albuterol
Altrovent
Pulmocort Respules.

8. Combination therapies where a steroid along with long acting medication are prescribed. Alternately
a combination of antimuscarinic and short acting beta 2 agnostic is used.

9. Use of special equipments like a peak flow meter which will warn you of an impeding attack and an inhaler spacer which will ensure efficient disbursement of medication.

10. Allergen Immunotherapy where the patient is desensitized to asthma causing allergens like smoke
weed
grass
pollen
dust
mold and so on. Similarly the patient is tested for food allergies that trigger off attacks and treated for them.

Research indicates that the best option for patients is to maintain a dairy and record when and why attacks occur. This will give a clear understanding of triggers. Then the next step is to create an asthma management plan with the help of your doctor. To strengthen the mind and spirit patients are often asked to join therapy groups that talk about fears
problems faced by asthmatics
personal experiences
and work together at breathing exercises and other regimens to strengthen their bodies.