fitness and health

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.

You know you should be getting some sort of exercise
you know of all the health benefits that come with a more active lifestyle. You’ve tried the whole Gym thing
but it just wasn’t for you. The temptation to just sit in front of the TV
to curl up with a good book
or to spend a little extra time at your computer is just too big. Who wants to head to the gym right now anyway?

There are many other options to get more active that don’t include jogging
weight lifting or other “traditional” ways to work out. Here are a few ideas to get you moving

1) Chase your Kids around the Yard
You’d be surprised at how much of a work out you’ll get playing catch with your kids. Time will fly while you are having fun and your children will enjoy the extra time with you. Just get out there and play.

2) Turn up the Music and Dance around the Living Room
While you’re dusting
putting up dishes
straightening up the kids’ rooms
or after you’ve been sitting around for too long
just play some of your favorite upbeat music and dance around in the house. Not only will you get your heart rate up
but you’ll also have more fun doing some of those chores.

3) Plant some Flowers
When the weather is nice
just get out there and plant some flowers. Or you could start a little vegetable garden
trim some hedges
cut the grass
or plant a tree. You get the idea. Just get out there
enjoy the sunshine and fresh air
and play in the dirt. Yes
this actually counts as exercise in our book.

4) Go for a Walk with a Friend
Take a walk and invite a friend to come along. I’ve had some of the best conversations while on a walk. Getting to chat with a friend makes the time fly by and before you know it you’ve been walking for 30 minutes.

5) Listen to some Music or an Audio Book while You Walk
Again
keeping your mind on something else will make the time fly by and you’ll get some extra fun out of your walk. You may even want to consider getting an MP3 Player. You can easily add what you want to listen to and go for your walk.

6) Sign up for a Yoga or Pilates Class
Consider starting a yoga or Pilates class. Both of these workouts are pretty low impact and won’t leave you sweaty and sore (mostly). You may also enjoy meeting some new people in the class.

7) Take some Dance Lessons with your Partner
Ok
here is the tough part: Convince your partner to take some dance lessons. Dancing will give you quite the workout and it’s just plain fun and of course romantic. Think about all your options here. You can pick from anything from Ball Room Dancing
to Line Dancing
to Latin etc. Pick something that sounds fun to you and go for it. You’ll enjoy the extra one on one time with your partner as well.

8) Go for a Swim at Your Local YMCA or Aquatic Center
Swimming makes for some great exercise. It is low impact and easy on your joints. Start by swimming a few laps
or play in the pool with your kids.

9) Go for a Bike Ride
Take the entire family on a bike ride. You can ride through your neighborhood in the evenings or plan a longer trip for the weekend. Pack a picnic for extra fun and start peddling.

10) Go for a Hike
Look for some hiking trails in your area and go for a hike. This could be a fun activity for you and a friend
or take the entire family along. Start with some easy trails and work yourself up to some longer or steeper trails.

Go ahead
pick one or two of the activities and get moving. I’m sure you’ll come up with plenty of versions of your own. The most important thing is to find something you enjoy
so you’ll stick with it. Get out there and get moving today.

Do you have high cholesterol and need to lower it? That is no surprise considering how many people have high cholesterol these days. To help lower your cholesterol
here are 10 tips you can get started with today.

As with anything health related
diet and exercise are the two crucial components. What you eat is critical to lowering your cholesterol levels
so that is what is included here.

One thing you should know is the difference between LDL and HDL cholesterol. Simply think of HDL as "healthy" and LDL as "lousy." HDL can actually help carry cholesterol out of your blood vessels while LDL allows it to deposit inside your artery walls.

The good news is that you can change your cholesterol for the better. Here is how to do just that:

1. Have a nice sandwich on whole wheat bread or a pita with some lean turkey and lots of fresh veggies. Skip the hot dogs
bologna
and salami
and hold the Mayo. All of those are highly processed and filled with fat and cholesterol.

2. Fish
like salmon
is good. Look for wild red salmon varieties
which are very high in Omega-3 fatty acids (good fat.) Also
flax seed is a good source of Omega-3s.

3. Avoid Trans fats! Not only do they raise the lousy LDL cholesterol
they can also lower your HDL levels! Stay away from foods like margarine
shortening
and processed foods containing partially hydrogenated soybean oil.

4. Go ahead
go nuts! Look for walnuts mainly but also try almonds
macadamia nuts
cashews
and pecans. Nuts are high in fat
but it's the good kind. (Also
use natural peanut butter instead of the normal kind which contains unhealthy Trans fats.)

5. Limit desserts and try to eat only the healthier ones like angel food cake
graham crackers
Jell-O
and fat-free frozen yogurt.

6. Eat foods that are high in fiber. Examples include whole wheat bread
oatmeal
fruits
vegetables
beans
and some cereals. (Look for the boxes that say "may help lower cholesterol.")

7. Use the grill. If you're going to have steak or burgers
grill them at home and use lean meat. This practice avoids the grease
is fun
and the meat tastes great.

8. Find a new salad dressing. Most of them are full of Trans fats and cholesterol. Olive oil is good
and maybe add vinegar or lemon juice. Also
skip the bacon bits
croutons
and egg yolks.

9. Go overboard on fruits and vegetables. They contain no cholesterol and they have lots of nutrients like antioxidants.

Here are some examples: green peas
broccoli
cauliflower
apples
oranges
mangos
papaya
pineapple
tomato
garlic
onions
spinach
water chestnuts
bananas
apricots
blueberries
and kiwi.

10. Avoid fast food like french fries and anything else from the deep fryer. Those foods will raise your cholesterol like crazy
so stay away from the burger joints if you can.

11. Bonus tip: Use spices like pepper and oregano to add flavor to your dishes. They are a healthy alternative to other toppings like Mayo.

That was easy
wasn't it? Just make some of these changes and get plenty of exercise like walking
jogging
swimming
or playing basketball. You will have lower cholesterol in no time!

What is Yeast Infection?

This kind of infection is most common among women. However
many remain ignorant or unaware of this medical problem. It is important to know the symptoms
dangers
and related conditions of yeast infection to be able to treat it early on. It is also necessary to determine the various causes of this disease to be able to avoid it before it even happens. Finally
it will be most helpful for any female person if she is also knowledgeable of the several possible treatments for yeast infection to be able to curtail it immediately.

Not many women are familiar with the term “yeast infection”. However
more women are probably aware of or have experienced previously the symptoms of this condition. The top three signs of having yeast infection are itching
burning and pain
and discharge. Itching of any part of the skin or body is usually caused by an infestation of foreign organisms such as fungi or bacteria in a particular area of the body. In the case of yeast infection
the affected portion is the vaginal part and the surrounding areas. The infection can cause intense itching that rashes or redness usually develop secondary to scratching. Another indication is a burning or painful sensation in that area especially when urinating. The skin in a woman's vaginal part may already contain sores due to frequent scratching that when placed in contact with the acidity of urine may cause pain or a burning sensation. This feeling may be similar to that which is experienced when having urinary track infection
however
they occur at different areas of the body. Lastly
some women report of having discharges that are usually described as odorless
white
and cheese-like. At other instances
a starch-like odor is said to be observed from the discharges.

Yeast infection itself is not considered as highly dangerous
however
it can be very irritating and disturbing especially among women who are already preoccupied with other responsibilities or tasks. On the other hand
like most infections
it is highly transferable to other individuals including the opposite sex. Certain conditions of the body may make it easier for a person to acquire this disease such as diabetes and use of antibiotics.

Other health problems which are usually associated with yeast infection include urinary tract infections and possible complications during pregnancy. However
these are not scientifically-based and are yet to be proven or negated in future studies.

What causes Yeast Infection?

The scientific term for yeast infection is Candidiasis. This was derived from the the yeast organism or fungus-like Candida that causes this condition. Fungus thrives in dark and moist areas such as the vaginal area of women. Certain health conditions such as pregnancy and diabetes make people
especially women
more prone to acquiring yeast infection. Pregnancy causes a change in the metabolic balance and vaginal acidity of women which is more favorable to fungus growth. Fungus are also known to thrive among individuals with high sugar levels such as in the case of people with diabetes and those with defects in sugar metabolism.

What are the treatments for Yeast Infection?

Various oral medications such as Diflucan or fluconazole and topical treatments may be prescribed by doctors to cure yeast infection. Home remedies such as using yogurt and garlic
whether internally and externally
can also be done. It is
however
important to consult a doctor first prior to applying any of the available remedies to avoid complications and further harm.

Do you want to lose weight and feel better about yourself? The first step towards weight loss and a healthy lifestyle is to develop a plan of action. Start by evaluating your goals. Do you want to fit into your old jeans or keep up with your younger friends in a pickup basketball game? Maybe you just want to feel better about yourself.

After setting goals
you should begin to consider how to make your goals come to life. For most people
a change in lifestyle
through diet and/or exercise
is needed to reach long term weight loss goals. A Chi Machine can make a great addition to your new
healthy lifestyle. Chi Machines
like the Chi Vitalizer CY-106
provides passive exercise through an elliptical motion that can help to increase circulation and lymphatic system drainage. This can help to eliminate toxins from the body and increase metabolism
helping to make your dietary and active exercise programs that much more effective.

Using a Chi Machine after a long
hard day can help you to relax and keep you from overeating as a response to the stresses in your life. Making a Chi Machine a regular part of your weight loss plan can create structure that allows you to stick to the other parts of your diet as well. Consider using your Chi Machine for 5-15 minutes a day
either before or after your other exercises or before eating a healthy snack. A lack of exercise and increasing weight can become part of a never-ending spiral. Using a Chi Machine can help you to increase your anabolic metabolism and decrease catabolic metabolism. Catabolic metabolism is a negative force that can inhibit weight loss and contribute to the negative spiral of weight gain and poor health. Read more about Anabolic and Catabolic Metabolisms at AllAboutMassagers.com. Creating a routine and sticking to it is the most important aspect of weight loss success and a Chi Machine can help you achieve your goals and begin a new
healthy lifestyle.

During the months of November to February
the days start getting shorter and colder
and the nights longer and darker. Climate changes seem to affect many people and they just can't understand why they tend to feel gloomy and miserable. This mood disorder is called winter depression
or Seasonal Affective Disorder (SAD).
According to Norman E. Rosenthal
the doctor who coined the term SAD in 1984
winter depression has a sound medical basis that involves changes in the body's mood centers brought on by shorter daylight hours and a lack of sunlight. Most depressive illness sufferers experience a sense of utter isolation and loneliness. But the fact that many people go through the same grumpiness during this time of the year provides a sense of comfort and assurance that they are not alone. As the clich้ goes “misery loves company.”
Based on statistics of SAD Association
500
0
people in the United Kingdom experience some form of winter depression
while doctors have estimated that 20% of the population
or almost 2 million people
are affected in Sweden by this condition.
One of the most effective and clinically proven treatment for SAD is “light therapy”
which has been shown to benefit some 80-85 percent of SAD cases. Simple as it may sound
the treatment actually involves more than just turning on a light and sitting beside it while twiddling your thumbs as you wait for that renewed energy to “power up” your whole well-being.
The average domestic or office light emits a paltry 200-500 lux (a lux is a unit of illuminance
) whereas a minimum of 2
500
lux is required to alleviate the symptoms of SAD. In comparison
a clear summer's day can reach an intensity of 100
0
lux.
Based on these specs
a number of specially designed light boxes have been invented that emit precisely the right amount of illumination. Symptoms of SAD gradually subside by sitting in front of one for about 30 minutes to several hours
depending on the severity of the condition.
Light therapy may be the best treatment for SAD as far as symptoms are concerned. However
addressing the root causes of the condition may involve both anti-depressant drugs and psychotherapy treatments especially for those with severe symptoms.


Studies have shown that the incidence of SAD increases dramatically as you go 30 degrees of latitude further north or south
as the condition is virtually unheard of in the tropical countries. A movement or vacation trip to these countries in the equator may sound impractical but can definitely improve ones mood and well-being.
Watching movies that feature warm
sunny
summery climates show demonstrable improvements in mood. Research shows that any film with clear blue cloudless skies
palm trees and an absence of snow should qualify for a movie therapy.
The same mood-enhancing effect may result by simply watching outdoor sports like cricket or golf. However
over-exposure to snooker
darts
and indoor bowling has been found to bring on a state of depressive
trance-like catatonia that
in severe cases
culminates in complete mental health breakdown.

Slice an apple into half
and it turns brown. A copper penny suddenly becomes green
or an iron nail when left outside
will rust. What do all these events have in common? These are examples of a process called oxidation. If the sliced apple is dipped in a lemon juice
however
the rate at which the apple turns brown is slowed. It is because the Vitamin C in the lemon juice slows the rate of oxidative damage.

Since its discovery 65 years ago
vitamin C has come to be known as a “wonder worker.” Because of its role in collagen formation and other life-sustaining functions
Vitamin C serves as a key immune system nutrient and a potent free-radical fighter. This double-duty nutrient has been shown to prevent many illnesses
from everyday ailments such as the common cold to devastating diseases such as cancer.

The water-soluble vitamin C is known in the scientific world as ascorbic acid
a term that actually means “without scurvy.” We depend on ascorbic acid for many aspects of our biochemical functioning; yet human beings are among only a handful of animal species that cannot produce their own supply of vitamin C. Like these other animals
including primates and guinea pigs
we have no choice but to obtain this nutrient through food or our daily diet.

Vitamin C can enhance the body's resistance from different diseases
including infections and certain types of cancer. It strengthens and protects the immune system by stimulating the activity of antibodies and immune system cells such as phagocytes and neutrophils.

Vitamin C
as an antioxidant
helps reduce the activity of free radicals. Free radicals are by-products of normal metabolism which can damage cells and set the stage for aging
degeneration
and cancer. It shouldn’t come as any surprise that vitamin C is being used for cancer treatment. In large doses
Vitamin C is sometimes administered intravenously as part of cancer treatment.



Vitamin C prevents free radical damage in the lungs and may even help to protect the central nervous system from such damage. Free radicals are molecules with an unpaired electron. In this state
they're highly reactive and destructive to everything that gets in their way. Although free radicals have been implicated in many diseases
they are actually a part of the body chemistry.

As an antioxidant
vitamin C's primary role is to neutralize free radicals. Since ascorbic acid is water soluble
it can work both inside and outside the cells to combat free radical damage. Vitamin C is an excellent source of electrons; therefore
it “can donate electrons to free radicals such as hydroxyl and superoxide radicals and quench their reactivity.”


The versatile vitamin C also works along with glutathione peroxidase (a major free radical-fighting enzyme) to revitalize vitamin E
a fat-soluble antioxidant. In addition to its work as a direct scavenger of free radicals in fluids
then
vitamin C also contributes to the antioxidant activity in the lipids.

Optimal health
however
requires a balance between free radical generation and antioxidant protection. One of the functions of Vitamin C is to get and quench these free radicals before they create too much damage.

However
there is research to show that vitamin C may act as a pro-oxidant. In other words
vitamin C
under certain conditions anyway
may act in a manner that is opposite to its intended purpose. This has raised concern among thousands of people who supplement their diets with vitamin C...but that's another story.

Scared to go out to a meeting to speak to a client? Need to deliver a speech but feel like fainting at the thought of going in front of the class to present? Scared to attend a social gathering for no apparent reason? You might be suffering from social anxiety disorder.

Social anxiety disorder
also known as social phobia
is a kind of mental disorder where the sufferer experiences a severe or unreasonable fear of social gatherings where there is a possibility that one may get embarrassed or ridiculed. Most of the time
these anxieties arise from an intense fear of being closely watched or scrutinized - from the simple things like the way they dress
talk or act; to important job functions like performing in front of a crowd
giving a presentation
or finishing an interview for a job application. This kind of phobia gives sufferers a feeling of being trapped or shut away from the world.

They say social anxiety disorder is closely related to shyness. However social phobia differs in the sense that this disrupts normal socializing functions. It is true that everyone goes through a stage of shyness in their life
overcoming it is a different thing. When it becomes too much that it interrupts your daily life and relationships to the point where you are sick with worry
it is time to seek counsel. It is good to know the signs and symptoms of social anxiety disorder to be able to determine and treat this said condition before it worsens.

People with social phobia manifest 2 basic kinds of symptoms: emotional and physical. The emotional symptoms include: an intense fear of being in situations in which you don't know people
fear of situations in which you may be judged
worrying about embarrassing or humiliating yourself
fear that others will notice that you look anxious
anxiety that disrupts your daily routine
work
school or other activities
avoiding doing things or speaking to people out of fear of embarrassment
avoiding situations where you might be the center of attention. The physical symptoms include: Blushing
profuse sweating
trembling or shaking
nausea
stomach upset
difficulty talking
shaky voice
muscle tension
confusion
palpitations
diarrhea
cold and clammy hands
and difficulty making eye contact.

Basically
this phobia manifests a symptom of being overly anxious around other people. Sufferers think that other people are more confident that they are
that other people are better them. They feel uncomfortable being around people that it makes it difficult for them to eat
drink
work
asking questions
asking for dates
even going to the toilet
when other people are around.

The good news is that there is a cure for this condition. For the past 20 years
a combination of talk therapy and medications has proven most helpful to limit the effects
if not cure
this mental condition. Certain anti-depressants (Paroxetine
Sertraline and Venlafaxine)
anti-anxiety medications
and beta blockers are used to help Socio-phobic people to balance certain chemicals in the brain and minimize panic attacks during periods of heightened anxiety. Talk therapy teaches people with social anxiety disorder to react differently to situations that trigger their anxiety. The therapist helps the patient confront the negative feelings about social situations and the fear about being judged by others. Patients learn how their thinking patterns add to the symptoms of social anxiety disorder and how to change their thinking so the symptoms begin to lessen.
To be shy is quite normal
everybody has gone through a similar phase. Getting past that stage is the difficult part. Ultimately
it ends up to building your confidence to a certain level for you to be comfortable enough to move normally. In case you’ve been diagnosed as a socio-phobic
it is nothing to be ashamed of. With a little bit of therapy
proper medication
and enough support from people who believe in you
you’ll slowly be able to do socialize and function normally within a group without being too anxious.

We all know that eating food products that contain synthetic additives is not good for our health
especially to our skin. It has been said that if you want to take good care of your well-being
then what you put on your skin can be just as important as what you eat or drink. According to reports
the chemicals we apply to our skin are absorbed directly into our bodies. It is estimated that an average woman absorbs as much as two kilograms a year per person from cosmetics and toiletries alone. Cosmetics are also becomingly madly high-tech
with NASA scientists developing creams and beauty labs dedicated to researching complex ingredients. These are all lovely for youth-seekers
but sometimes one longs for the simple life
and it's high time to look for alternatives. And that's probably the reason why there are a lot of people that are shifting to organic skin care products.

Organic skin care is an area of the organic movement which has made real progress in recent times
and where previously
there were few options. But now
there is a fairly wide range of grooming products available out there. Organic skin care products are becoming increasingly popular due to concerns about chemicals used in many products. Studies have found that up to 60 percent of creams or make-up applied can penetrate the skin and get into the blood stream. Whether or not this causes health issues
it has alarmed some people and unsurprisingly
the organic health and beauty market is growing rapidly
with sales increasing around 20 percent every year.

In the last few
years organic beauty products have seen a tremendous growth in popularity and demand
since organic skin care products are the ideal option for people who cannot apply chemically enhanced products.
One can find several standards of the word 'organic' as related to skin care and health products. There are accredited certifying organizations trying to set regulations for what constitutes a 100% organic product. How does the consumer know what organic really means? Because we buy organic-labeled skin care and health products
we automatically expects these goods to be 100% free of synthetic and artificial ingredients. But the tremendous growth witnessed by the organic sector in the recent years has also given enough chances to some traders to promote and sell non-organic products as organic. So
products marketed as “organic” can still consist of potentially hazardous artificial ingredients.

Products labeled as 100% organic should not include synthetic ingredients at all nor entail the use of artificial products during the manufacturing process. product. Thus
the amount of natural ingredients in cosmetics
and other organic skin care products should still be scrutinized.

So
before shopping for organic skin care products
do a bit of research work about the brand. Always go for brands that are committed to provide guaranteed and efficient skincare products so that your skin gets only the best. If we were shocked to discover the dangers of many substances used in our every day make-up
shampoos and bath and shower products
why shouldn't we give ourselves and our Mother Earth a favor
let's go organic!

The typical human form is capable of achieving a number of incredible feats that seem to suspend or defy the way science tells us things work. Athletes
through sheer willpower
can end up lifting something that their bodies should not be able to without suffering anything worse than muscle spasms. People can adapt to extreme physical trauma caused by a car accident and defy predictions that they'll never walk again. While
in general
these amazing feats are useful in a number of situations
there are physical reactions that some people look upon with quite a bit of disfavor. Among these “disfavored reactions” is something known as a “weight loss plateau.”

Essentially
the “plateau” is a term used to describe a situation where the body has become incapable of losing any further weight
usually due to developing a tolerance for the weight loss pills and methods being used. Essentially
the plateau is hit when the body develops tolerance for the regimen's limitations and practices
thus allowing the metabolic rate of the body to adjust to whatever weight loss pills or techniques were being used. Most diet books decidedly ignore the existence of the plateau
primarily because it can be seen as negating the purpose of the diet and is
therefore
bad for marketing. There are
however
ways to counteract the human body building a tolerance for training regimens and weight loss pills.

The human metabolism
when presented with a pattern
will eventually adapt to that pattern. It is this natural adaptability of the human body that can cause the weight loss plateau
particularly if the person's diet and eating habits have been altered for weight loss. As such
changing the pattern will
once a sufficient amount of time has passed
allow your diet plan or weight loss pills to become effective again. This trick essentially involves confusing the human metabolism
and is often taken as a rather drastic way to get the body back in “diet mode.” There are
of course
several ways to effectively alter that pattern without causing the body permanent harm.

Adding strength and weight training and modifying one's exercise program can also help someone get past the plateau
in most cases. The body will still burn through nutrients during physical activity
though the digestive system's metabolic rate can adapt such that more weight is retained rather than burned during exercise. Increasing the difficulty of the exercises
or changing the movements to target less-developed muscle areas
can effectively force the body to re-adapt. While the body is busy adapting to the changes
it can also start losing weight again. This method is best used with alterations to the person's diet
however
to maximize the effectiveness.

Another trick used to circumvent the problem of the plateau is to make changes to the time frame between meals. The internal clock that the human body's digestive system operates on can be altered to suit one's purposes
provided one executes the proper alterations to one's diet and eating habits. A simple action like altering the schedule of the meals
such as adding more meals but reducing the bulk of each
can have an appreciable effect on altering the metabolic rate. The key concept of this method is to fool the body into burning the food faster
thus getting one's weight loss program and diet back on track.

When considering the options
it is helpful to keep in mind that what works for one person may not work for another person. Some slower metabolisms may require combination of diet program and exercise regimen modifications
while others can get by with merely shortening the break between meals. The critical point is to find a method that works and is effective for a specific metabolism
which can be a time-consuming process.

Copyright 2006 Danna Schneider

Dieting and weight loss products and programs are such a big budget
big profit business today. We've all heard dozens of sales pitches for diet and weight loss products
plans
books
and other items that will supposedly help us miraculously lose that extra weight we've gained with the least amount of effort possible.

Each of these programs
books and products also usually tout themselves as being based "unique" and strongly backed science and technology.

These hyped diet aids range anywhere from diet supplements that claim to burn fat and/or blast calories away
help to suppress the appetite
or even help to block carbs and fat from even entering the blood stream and being stored as fat or extra weight. But how do we as consumers really know that any of this will actually work?

One of these so called scientifically based diet fads
which costs a fairly lofty sum of money
called the DNA Diet
has recently been in the news for allegedly preying on customers for astronomical sums of money. The company which sells this idea is currently under government investigation for misleading consumers.

The DNA "kits" the company sells online are for swabbing the inside of your mouth and sending it in for "DNA analysis"
along with an accompanying recommendation for your personally tailored diet.

The cost may be anywhere from $499 to $1
0
and a full year of this diet advice and accompanying diet supplements can cost you upwards of $1
800
say there is not even any scientific proof that this method of diet advice and supplementation or anyalysis works
further casting doubt on the companies that offer this service.

This particular company also offers expensive diet supplements which are mostly made of concentrated vitamins
some of which analysts claim may actually cause more harm than good due to their high dosages.

Not only that
analysis done on the supplements showed there was no difference in the formula even when different DNA was sent in
so the idea that the supplements themselves are "custom tailored" genetically is assumed to be false.

The investigators created fourteen fake customers and purchased the DNA analysis kits from four different websites. They filled out the accompnaying questionnaires with varied client information
such as different lifestyles
age brackets
etc
. All questionnaires were paired with the DNA sample of an infant girl and a grown male.

The advice varied greatly
the first sign this was an unreliable or simply fake analysis
and many of the pieces of advice received contained generalities such as smoking leads to heart disease and other already well known facts.

The investigation is ongoing
and there has been no announcement whether the company will be forced to close or change their methods and practices.

This is a perfect example of why a consumer must be vigilant when purchasing or researching any claims of diet products
or any other self improvement products for that matter. You never know when the next phony product might come along.

Anxiety is a common occurrence when a person faces potentially problematic or dangerous situations. It is also felt when a person perceives an external threat. However
chronic and irrational anxiety can lead to a form of anxiety disorder. There are different types of anxiety disorder depending on their causes or triggers.

Common forms of anxiety disorders

Generalized anxiety disorder

A person who has this type of anxiety disorder usually experience prolonged anxiety that is often without basis. More accurately
people with generalized anxiety disorders cannot articulate the reason behind their anxiety. This type of anxiety usually last for six months and often affect women. Due to the persistence of the anxiety
people affected with generalized anxiety disorder constantly fret and worry. This results to heart palpitations
insomnia
headaches
and dizzy spells.

Specific phobia

Unlike someone with generalized anxiety disorder
a person who has a specific phobia experiences extreme and often irrational fear of a certain situation or object. When exposed to the object or situation they fear
people with specific phobias exhibit signs of intense fear like shaking
shortness of breath
heart palpitations
and nausea. Common specific phobias include fear of heights
enclosed spaces
blood
and animals. The fear a person with phobia feels can be so extreme that he or she may disregard safety just to escape the situation.

Panic disorder

Also known as Agoraphobia
panic disorders are characterized by recurring panic attacks which are often unexpected. Symptoms are usually shaking
chest pains
dizziness
fear of losing control
and reluctance of being alone. People with panic disorder are aware that their panic is usually unfounded and illogical. This is why they avoid public situations and being alone. A panic attack can be so severe that people may lose control and hurt themselves.

Social phobia

Alternatively called social anxiety
a person with social phobia may exhibit similar symptoms like those of panic disorder especially in social situations. Shaking
dizziness
shortness of breath
and heart palpitations may ensue when a person with social phobia finds his or herself at the center of attention or in the company of many people
regardless whether they are strangers or not.

Obsessive-compulsive disorder

People with obsessive-compulsive disorder experience anxiety caused by a persistent obsession or idea. They tend to avoid experiencing anxiety by resorting to repetitive actions or behaviors that prevent anxiety. For example
a person who is obsessed about cleanliness may experience anxiety at the mere sight of a vase placed slightly off-center. To prevent anxiety
he or she will clean and organize everything compulsively or without reason.

PTSD

Post-traumatic stress disorder may occur after a person experienced a severely traumatic event. He or she may relive the experience in his or her mind which causes stress and anxiety. If a person with PTSD comes into contact with stimuli (any object
person
or situation) that he or she associates with the traumatic event
he or she may literally re-experience the event by crying uncontrollably
panicking
or losing control. Subtler symptoms include insomnia and avoidant behavior. PTSD may manifest itself immediately after the traumatic event or even years after.

Determining the type of anxiety disorder a person has is crucial to seeking treatment and recovery. Techniques and methods that are used to help a person cope with a certain anxiety usually target not only the management of symptoms but coping mechanisms when exposed to triggers. Only after thorough diagnosis can treatment and recovery for anxiety disorders really commence.