Tuesday, December 11, 2007

Paternity Testing - Are You Raising Someone Else's Child?

Paternity Testing - Are You Raising Someone Else's Child?
 by: Peter McFraser

The dawn of the DNA test
Back in the 1700s, the best way to determine paternity was by a good hard look and the child, followed by a good hard look at the father. Enough coincidences and maybe a relationship could be proposed. A hundred years later, eye color was discovered to be a paternity identifier. This theory has had its flaws exposed because of recent DNA advances. We now know that eye color is determined by at least six alleles, or genetic markers. Paternity testing has become a lot easier and affordable over the past few years due to advances in DNA science. Although an estimated 200,000 DNA tests are conducted each year by states needing to sort child-support and welfare issues, few people are willing to conduct their own at-home paternity test. Few people realize the simplicity and convenience of an at-home paternity test.
How does a home DNA test work?
Paternity testing requires a painless sample from both the child and possible father. Even without a sample from the mother, DNA paternity test results are up to 99.9999% accurate–that's one-in-a-million odds your results are incorrect. Most companies provide a free home kit for you to provide the samples and require you to send the kit back to the laboratory with the accompanying fee.
Because many companies are aware of the discomfort of drawing blood from a child in order to get a sample, buccal (mouth) swabs are being accepted as an alternative. By gently massaging the inside of the child's mouth, cheek cells are collected. These cells are then sent to the lab for testing. Labs analyze up to sixteen genetic markers of the child and match them against the markers of the alleged father. Because each of us receives half our genetic markers from each parent, the results of DNA paternity testing are still accurate without the DNA information of the mother. Most labs will have results in 10 days and charge about $290 for a basic paternity verification test.
What else can a DNA test do?
DNA kits can also be used to analyze siblingship, establish cousin or grandparent relationships, determine twin zygosity (i.e. whether twins are fraternal or identical), identify ancestral origin, verify Native American decent, assure parents they left the hospital with the right baby, and most important, provide legal evidence – be prepared to pay a bit more for legal tests. Legal tests can be used to settle adoption issues, settle child-support disputes, and provide information for immigration files.
How to choose a DNA laboratory
Accreditation is a vital part of choosing a laboratory. Accredited labs have an annual audit and inspection, undergo internal and external reviews, and have their equipment calibrated for accuracy. Look for an ISO and/or AABB certification. Accredited labs will have a good reputation and near 100% track record for court cases.
Look for hidden fees. Some companies will charge you for the kit and then charge you again for the results. Also, double check when you order your kit that you're only buying the results you need.
Ask about privacy. Make sure that your identity and intentions are kept secure.
Enjoy piece of mind
Be confident that the questions you have can be answered. DNA testing is safe and stress-free. Find a free kit and an information packet and you're on your way to getting the piece of mind that you deserve.

About The Author

Peter McFraser is a marketing representative of DNA Bioscience and Sorenson Genomics. Learn more about DNA testing at www.genetree.com or receive your own free home kit. http://www.testdepaternite.fr/services_prenatal

This article was posted on February 15, 2005

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How Do I Gain Weight?

How Do I Gain Weight?
 by: JP Clifford

Try asking people how to gain weight and you'll likely see some bewildered faces staring back at you. For the majority of people, hearing that question is akin to hearing the questions, "How do I stub my toe?" or "How do I run out of gas?"
Those confused faces not withstanding, the question is a legitimate one and one that frustrates those who find themselves on the light end of the scale. While those on the heavy end can't get through a commercial break or flip through more than five pages of a magazine without someone offering up a solution to their weight problems, it can be a lonely struggle for those who want to put on weight.
If you are lucky enough to get a reasoned response to your question, it will probably involve the words "eat more." That, despite being obvious, is great advice. Quite simply, to gain weight you will need to up your calorie consumption to the point where you consume more calories than you expend. Couple an increased caloric intake with a little weight training and you have the recipe for healthy weight gain.
You may think you eat a lot, even enough to keep pace with your more weight-furnished friends, but you are probably over-estimating your intake. After a trip to the doctor's office to rule out medical causes for your inability to bulk up(thyroid disease and other medical problems can hamper weight gain), a first step to designing an effective weight gain program is to journal your eating habits. Counting calories for a week will give you an accurate view of your diet.
From there, increase your daily caloric intake by about 300-500 calories until you start putting on the pounds. Keep in mind though, while your caloric intake will directly influence your bodyweight, it will be other factors like the types of food you eat and your weight training regimen that decide the type of weight you are putting on. So if you are after an aesthetically pleasing weight gain, that of lean muscle weight as opposed to just some extra body fat to lug around, it will be important to pay attention to these factors.
To get the most muscle out of your weight gain, avoid the junk food and focus on eating whole foods. A good weight gain diet should be composed of 30-50% protein, 20-50% carbohydrates and 20-40% fat (the majority of which should be essential fatty acids). Different ratios within these ranges will work differently for different people. Keep up your food journal and experiment to find the ratios that work best for you.
Providing your body with the materials it needs to build muscle is only one piece of the puzzle. A weight training program designed to give the body a reason to add some muscle will be very important to achieving your goals. Your workout routines should concentrate on compound weight lifting exercises (those that involve multiple muscle groups like the squat or bench press) with weights that allow you to do 6 to 12 reps per set. Higher rep ranges will tone your muscles but may not sufficiently signal the body into muscle growth. Try to either increase the amount of weight lifted or the reps completed with each workout.
Don't go overboard with your workouts. Two or three one-hour workouts per week done with intensity should do the trick. Too often those that have trouble gaining weight (hardgainers) spend too much time in the gym. This can be counterproductive in two ways. First, it means you are burning off a lot of the calories that could otherwise be used to build muscle and, second, you can over-train your muscles by working them too hard, basically making them unresponsive.
If you are looking for some company in your quest to gain weight, venture into the bodybuilding community. There you will find many people also seeking ways to put on lean muscle mass. You will also find many products marketed to help you gain weight. Be very cautious when looking at these products. Gaining weight may not be as in demand as losing weight but it is still big business and there are a lot of companies out there looking to take your money. While some of these products can help, others aren't necessary.
With a little motivation, a weight gain diet and a solid weight training program in place you will have all you need to achieve your gain weight goals. Better yet, you will never again have to ask that question that gets all those funny looks aimed back at you.

About The Author

JP Clifford is an avid natural bodybuilder and creator of The Build Muscle and Gain Weight Fast Guide, a free online resource for those looking to gain muscle mass. Visit the site at http://www.gain-weight-muscle-fast.com for more tips and advice on bulking up.

This article was posted on February 15, 2005

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The South Beach Diet

The South Beach Diet
 by: Helen Laxton

Created by respected cardiologist Dr Arthur Agatston, the South Beach Diet is generally regarded as both effective and safe. Unlike most 'fad' diets, the South Beach Diet aims to modify your lifestyle slightly, in order to get you eating the right fats and carbohydrates, while actually enjoying it - this of course means you will be able to stick to it with less trouble than other diets! This is, of course the main reason why we here at www.supadiet.com like it so much. A cardinal point of Dr Agatston's theories is that eating 'bad' fats and carbohydrates actually makes you hungrier, and so you eat more. Proponents of the South Beach Diet claim it is entirely possible to lose between 8 and 14 pounds in just 2 weeks - a rate of weight loss that would usually be regarded as 'dangerous crash dieting'.
The South Beach Diet is composed of 3 'phases', the first 2 are for a limited timespan, the third is for the rest of your life. It doesn't really rely on calorie counting, or portion control as such, more on creating a sensible eating schedule you can stick to. You won't feel deprived, or constantly hungry, and the meals you eat will be full size enjoyable ones, not mung-bean snacks or some such nonsense. You will even be able to eat chocolate cake if you really want to! The meals you create will be of good variety, so not only will the South Beach Diet stop you feeling hungry, you won't even get bored with the menu! Couple this with the tendency to see amazing results in a short timespan, and you can begin to see why the South beach Diet is so popular.
Phase 1 of the South Beach Diet is the strictest phase, and lasts only 2 weeks. Portion sizes are normal, but you have to restrich carbohydrates. Lean meats (chicken, turkey, fish) are emphasised, and you can eat both low-glycemic-index vegetables and low fat cheese, nuts and eggs. In this phase, you can shed up to 2 stones of weight, depending on your starting size. Typically, a South Beach Dieter on phase 1 will eat ordinary foodstuffs like chicken, beef, turkey or fish, with lots of vegetables, eggs, cheese, nuts, and garden salads. A salad dressing of 100% olive oil can also be used. For these first 2 weeks, you eat 3 well balanced meals a day, and the best part is you can eat until your hunger is satisfied. Honestly, it really IS part of the diet! (Dr Agatston believes that you can't become healthy by depriving your body of food).
In phase 1 you can also eat a snack for elevenses, and another one in the mid afternoon. The interesting point here is that you really do need to eat these snacks, or the whole diet will be compromised. Eating the snacks helps to keep your appetite under control, and you won't want to eat so much at the main meals - clever, isn't it?! Unlike other diets, coffee and tea are ok in this phase, and of course you must be sure to drink lots of fresh water.
The bad news is that there are certain foods you have to steer clear of (although its only for the first 2 weeks) - cut out all bread, rice, potatoes, pasta, baked goods, fruit, candy, cake, cookies, ice cream, or sugar. Also banned are beer and all other kinds of alcohol. Sounds tough? It's only for 2 weeks! A tiny price to pay for reaching your ideal weight, and a life of health! For a list of South Beach Diet 'Good' Foods and 'Bad' foods, consult www.supadiet.com.
Now we move on to Phase 2. The good news about this phase is that you can start to re-introduce some of the 'banned' foods, while still losing between 1 and 2 pounds per week. You continue this phase until you reach your target weight - the weight you ideal want to be at.
This phase lasts as long as it takes you to lose your ideal weight, so the duration depends on you - where you are starting from, how well you follow the diet, and how your body reacts. You should be entering this phase in a good frame of mind - after all, you should already be up to 14 pounds lighter! You may also find that your old cravings for unhealthy food have subsided, or reduced considerably, making it much easier in this phase. So what are the keys to this phase? Surprisingly, it's NOT about eating less, its about cutting out those foods that start cravings and store body fat in the first place. You CAN add some 'goodies' back in, but in moderation. You can have chocolate cake, but don't eat it every day. Make it a treat, as it should be. Weight loss in this phase tends to be between 1 and 2 pounds a week - the maximum doctors recommend to maintain health, and keep the weight off.
After that, you move on to Phase 3, which is the maintenance phase, and lasts for ever - you maintain your ideal weight while eating a healthy and balanced diet. If weight begins to rise again, you return to Phase 1 and repeat. You should have changed your entire outlook on food by now, and want to eat a natural healthy diet without having to use any willpower at all. You will feel healthier, and will be at less risk of weight-related illnesses, such as heart problems, and diabetes.
For a list of South Beach Diet 'Good' Foods and 'Bad' foods, consult www.supadiet.com! Good luck with it!

About The Author

Helen Laxton writes articles for www.supadiet.com website, a site aiming to give you free articles on weight loss techniques.

This article was posted on February 15, 2005

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Your Dentist the Artist? You Better Believe It!

Your Dentist the Artist? You Better Believe It!
 by: Judith Sloan

Washington, DC—Dentists designing "smile makeovers" (http://www.washdent.com) are in demand for more than their technical skill in placing crowns (http://www.washdent.com/proc_crowns.html), veneers (http://www.washdent.com/proc_veneers.html) and implants (http://www.washdent.com/dental_implants.html). Today's sophisticated consumers are aiming for natural-looking teeth. They want a dentist with good taste as well as good hands.
Enter the dentist as artist.
Dentists achieving acclaim for being at the forefront of providing wonderful smiles get it when it comes to making people—not just smiles—more beautiful.
"It should look like you were born with those teeth," says Dr. Daniel J. Deutsch (http://www.washdent.com/deutsch.html), at the Washington Center for Dentistry, in Washington, DC (http://www.washdent.com). "Creating a new smile that is right for every patient means that you look at the person's age, the shape of the face and lips, the color of the skin, even the body type." And since everyone's natural teeth are not perfect, he adds small "features" in his smiles that normally show up in teeth we grow up with. He might place one tooth at a slightly different angle, or on a slightly different plane. He might create a slight overlap here, a brighter shade there—to give a new smile that authentic, lived-in look.
Dr. Deutsch credits a focus on physical features as a key ingredient in performing hundreds of successful smile makeovers.
"Patients with a longer face look better with teeth that are wider, not long and narrow, and open edges between teeth create a more youthful look," says Dr. Deutsch (http://www.washdent.com/deutsch.html). "Patients should seek out dentists who are aware of these aesthetic components of smiles—to get the best possible result."
So, how do dental consumers find the dentist who possesses artistic skill as well as technical ability? One way, is to find a dentist with photos of his or her original work. The photos of actual patients can provide a feel for how well a dentist's taste agrees with a patient's preferences. And, of course, patients should listen carefully to how the dentist plan to incorporate age, gender and physical features into his smile design.

About The Author

Judith Sloan
For more information please visit http://www.washdent.com.

This article was posted on February 14, 2005

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Body Image

Body Image
 by: Caryl Ehrlich

What do you look like? How big (or small) are you? How tall (or short)? How much do you weigh?
When I ask participants how much they weighed when they were teenagers, I hear this lament: They thought they were very heavy, but when they look at those old photos now, they realize they weighed a weight they'd be thrilled to weigh today.
To feel comfortable feeding the smaller person you've become, be honest about your weight, silhouette, image, and self. You might be having a hard time giving up the big person image with which you are so comfortable. It is, after all, familiar, possibly since childhood. Unhappiness about weight is a public manifestation about unhappiness about self. Real or imagined. Recent or ancient.
How you looked as a child is how you might now see yourself. If you were a thin child, you might still see yourself as thin, even though you've gained weight. And if you were a heavy child, you might find it hard to believe you're thinner, even though you've lost weight. Getting comfortable with the new smaller you is a matter of taking a few steps to re-enforce a body image more closely related to the new reality.
Buy a full-length mirror, if you don't already have one.
1. Undress and look in it daily.
2. Repeat step one.
Just like keeping a food diary or drinking 10 glasses of water or weighing twice daily, looking in your full-length mirror must be part of the structure of your program. A mirror jolts you out of your weight-loss complacency.
Another assignment of awareness is to get your picture taken. Take out your camera, get a roll of film and have a friend snap shots of you sitting, standing, front view, side view, back view, standing straight, and bending over. Smile, frown, pose, and change outfits. Wear slacks, suits, skirts, dresses, cover-ups, and fitted clothing. Wear nothing. A photograph is the moment in time when you know your weight problems and/or successes are no longer a secret. Others know you've gained (or lost) weight.
* * * * *
When I was 50 pounds heavier, I dressed differently. I tended to buy shapeless over-blouses, A-line dresses and skirts, and generally baggy-type clothing. I thought of myself as young and thin so I was really startled to see a photograph of me looking old and fat. One winter day, while waiting for a bus and even more padded than usual with extra sweaters and a quilted jacket, someone asked me how many months pregnant I was. I was not.
When I lost the weight, however, I again saw myself in a photograph with a friend I'd always considered half my size. I'd thought of myself as much bigger than my friend, even though the photograph showed clearly I was actually much smaller.
The late comedian, Selma Diamond, told a wonderful story about shopping in a Lincoln Road clothing shop in Miami Beach, Florida. "As I tried on a dress the saleswoman oohed and aahed while she lingered in the doorway of the dressing room," Diamond recounted. The saleswoman said "That dress was made for you." "Yes," Diamond deadpanned, "But you made it too small."
Weigh, measure, and go shopping. Try on all kinds of clothing in a smaller size to corroborate what the scale says. You might feel heavy one day because of water retention possibly from overly salty food, but if the scale is down or you slide into a smaller sized skirt, shirt, slacks, panties, belt, bra, or ring, it's because you're smaller.
Experiment with colors that are brighter, clothing in a different style from those worn by the heavier you. A lot of people who have lost weight are thrilled to see themselves wearing a belt for the first time in years, buckling a belt a notch tighter, or wearing tuck-ins rather than over blouses. Get your hair styled, shave off your moustache. Dress the smaller person you've become.
Kirsten lost a fair amount of weight and followed an assignment to buy one new article of clothing in a smaller size. She paraded around my office pretending to model her new dress. I applauded; she did look terrific. "It's a size 8," she exclaimed incredulously. I beamed for her. She deserved it. And then her smile faded, as if she couldn't believe she was wearing a size 8. "Of course, it's not really a size 8," she said. "It's cut very big." Yet, all the evidence pointed to the fact that when she was 20 pounds heavier, she could not have fit into that size 8 dress even if it was cut big.
You weigh more than you want to weigh all over, and that is how you will lose it. It will happen gradually and subtly and won't always be noticeable, so don't expect extreme, daily, dramatic changes.
Weight loss becomes obvious when you've lost anywhere from 5 to 15 pounds. With me, no one noticed until I'd lost about 25 or 30 pounds because I continued to wear those tent-like cover-ups.
Many of the clothes in your closet might be brand new, because as soon as you bought them, your weight increased; some clothes might even have the price tags still attached. Try them on. You might need to tailor them to fit. You might decide to give your clothes to charity. Clean your closets so that everything in them, fits. Then you won't grow back into those bigger sizes. When everything fits perfectly and you eat more than you need, you'll feel the discomfort. If you continually eat more than you need, and wear elastic-waisted clothing, your waistbands will stretch to accommodate any amount of food and the discomfort won't be obvious.
When you put on something new in a smaller size that fits, people will notice the fit or the color and corroborate the fact that you look marvelous! Compliments are the best encouragement for you to continue feeding the smaller you. Sometimes, however, it is the inclination of a person with low self esteem to neutralize a compliment by saying something like "Yes, but (the words of an addict), I have so much more to lose." By doing this, you're wiping out all that you have accomplished. If you don't take responsibility for the baby steps you have achieved, and don't acknowledge you really are a smaller person and are the one responsible for having become a smaller person, you'll never feed the smaller person you've become. When someone tells you, you look great, say: Thank you. Period. Don't say thank you and then take it away with a yes, but, it's not really a size 8; it's cut big. Just say: Thank you. Period.
Suppose you have a pair of slacks or a pretty brown shirt that you've worn through a twenty-pound weight gain, only you know the nuance of the fit as it moves from comfortably big to uncomfortably small. Friends of course, only know you're wearing the pretty brown shirt, again. If you go through life reinforcing destructive behavior by pointing our your imperfections, people will only notice your imperfections, i.e., big stomach or wide hips. They won't see your handsome or pretty face.
When I was 50 pounds heavier, I looked down and saw breasts and belly and thighs not quite the shape and girth I wanted them to be. Fifty pounds lighter, I look down and see the same body parts. I know my body is 50 pounds lighter but it sort of looks and feels the same to me. I do know, however, my daily weight, measurements, clothing size, ring size, belt size, and shoe sizes are all telling me I am a smaller person. When you lose your weight, you have to acknowledge the weight loss and feed the smaller person you've become. The smaller you doesn't have to eat as frequently as before and doesn't require as much food.
When I had just lost the weight, I went to a casual clothing shop and stood on line at the check out counter waiting to buy a pair of elastic-waisted pants. A woman standing behind me in line told me I had such a cute figure that I could wear anything, including the pants I planned on buying. I proudly told her I had just lost 50 pounds. "Then don't buy those elastic-waisted pants," she whispered. "You'll only grow back into them and gain all the weight back." She is absolutely correct, I thought. I put the pants on the counter and fled the store, thanking her over my shoulder as I raced toward the street. Do your clothes fit because the material stretches? Have you grown into your jogging pants?
Health note: When you've lost (or gained) a few pounds whether from overeating or pregnancy (even if you don't carry the baby to term or have a cesarean), get your diaphragm refitted. You lose inches inside as well as out.
Summary: (Rewrite into your log book for daily reviews.)
1. Get photographs taken of yourself.
2. Weigh morning and evening.
3. Look at yourself in a full-length mirror. Buy new items that fit.
4. Make sure all your clothing fits properly especially when you arrive at your weight loss destination. Have your diaphragm refitted. Size your rings.
5. Wear a belt with a buckle whenever eating, whenever possible. If you like oversized clothing, wear a thin belt under your clothes.
6. Remind yourself you are smaller (mental repatterning).
7. Get rid of the old slacks, the big sacks, the tents and tarpaulins, the boombalati dresses.
8. Find a tailor or do it yourself but alter your clothes to reflect the new smaller you. Those of you with relatively big weight fluctuations have several wardrobe sizes hanging in the closet. Get all your clothes to fit properly; get rid of the rest.
9. Don't eat so much that you're stuffed or bloated, ever.
10. Throw away the biggest article of clothing you own. Tear it up and march it out to the curb or at the very least, throw it into the trash. What you're telling yourself symbolically is: I'll never grow into that size again!
11. Go to your closet or a store and try on clothes in a smaller size that fits. Begin wearing one new smaller article of clothing every few weeks.
12. Walk tall. You lost weight. You are a smaller person. Be proud!
13. Keep a photo of a thin you visible. Look at it daily.

About The Author

This article is an excerpt from the book Conquer Your Food Addiction authored by Caryl Ehrlich. Caryl also teaches The Caryl Ehrlich Program, a one-on-one behavioral approach to weight loss in New York City. Visit her at http://www.ConquerFood.com to know more about weight loss and keep it off without diet, deprivation, props, or pills. Caryl welcomes questions or comments about this article and the behavioral methods she incorporates into her weight loss program. Contact her at Caryl@ConquerFood.com or call 212-986-7155.

This article was posted on February 15, 2005

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Mistaking Hunger

Mistaking Hunger
 by: Caryl Ehrlich

You are not hungry most of the time. You are not always hungry when something smells good, looks good, or tastes good, whether or not you think you are. All food is prepared to tempt your taste buds, even though you're not hungry.
You are also not hungry because there is stress, a deadline, pressure, a personal or business problem, anxiety, tension, it's morning afternoon evening when alone with friends weekdays weekends day time night time money problems it rained it didn't came with the dinner it was there . . . You are not hungry 24 hours a day, though you might think you are.
There are many daily food encounters: friends offering food, a maitre d' describing dessert, the smell of popcorn in a movie theater, to name but a few. Acknowledging the visual and emotional blitz helps interrupt the knee-jerk reaction that causes you to eat even though you're not hungry. Just knowing you are not hungry most of the time is a helpful piece of information.
You may even have pinpointed the reasons you're thinking of food, reasons that seem to justify your eating when you're not hungry. I've heard excuses as varied as "I got so angry because I couldn't get a cab" to "I got caught in a downpour without an umbrella." Many of these reasons might seem a valid enough reason to make you eat. They are not.
Certainly anger might tempt you to use food as a drug to keep the feelings down. If you eat when you're angry, does the anger go away? Or perhaps frustration weakens your resolve. At which point is your threshold for discomfort seriously challenged? Bored? At exactly which point does a yawn become a yen? Tired? When does food become a replacement for sleep?
Does the emotional pain diminish when you eat? Is the celebration any better because you come home stuffed, bloated, and full of gas, uncomfortable and with lowered self-esteem? Is it worth it?
Consider, if you will, that your past behavior has not worked. A clear vision of what you're trying to accomplish will. Most of all, you need a mind open to the possibility of change.
One man I almost taught was so afraid to change that he was locked into where he hung his coat, where I sat, and where he sat. He was terrified I was going to pull off his covers and yank away his security blanket of whatever food he was holding onto – whichever food he thought made him comfortable. He was so uncomfortable with even the thought of change, he would not tell me how much he weighed, or what he wanted to weigh.
Of course it's possible that some discomfort might occur while you're changing. The very act of weighing less than you did before is a change. And there is no change without change. But there are ways to lessen the discomfort of the journey from where you are to where you want to be; to offer options, suggestions, tactics, tips, tried and true assignments that work more and more as they are practiced. After all, you learned to use food to calm yourself down. You can learn a new method, a new automatic response.
Do you eat out of habit, not hunger? Identifying habits requires guidance, introspection, and patience, but most of all honesty. Once you acknowledge, "Yes, I do that," you can decide you don't want to do that anymore and begin to do something else, instead.
It is unrealistic and self-defeating to expect to go from habitual, compulsive, or addictive eating behavior to a calm, rational, in-control eating person by reading an article, even this article. You can, however, alter automatic, learned responses by creating new and effective alternative behaviors that will result in permanent change. The new behavioral choices add up to a permanent weight loss, incrementally, not rattattattat. It's worth repeating: Your original patterns evolved over a lifetime. Now you can consciously plan the person you want to be.
Food does not contain a narcotic. Food only has the power you gave it by doing the same thing with it each time you encountered it. Food has the power you vested in it as part of a ritual distraction with your mind, many times since childhood, when you might have learned how to cope with stressful situations by using food inappropriately. It might have worked then, but it's not working now. Now you need to find a new way that will work now.
I'll show you what to do if you are not hungry but are tempted. There are many things you can do when food is offered, baked, cooked, prepared, and present just for you. Learn how to handle the compelling urges at the office, in a restaurant, or at home. Learn that an umbrella-topped pushcart, wafting a familiar aroma, doesn't always mean you have to eat a hot dog.
Hunger demands to be fed. An urge passes. Know the difference? The next time you're at home and thinking of food, and you just ate a little while before, set a kitchen timer for 20 minutes and distract yourself with some activity. Sometimes I set the timer, get busy with some other project, and when the bell goes off, I not only forget I set the bell, I'm not even sure why I set it in the first place.
One woman recalled a walk she took one summer day. She spied a man eating an ice cream cone, (a visual stimulus). She used the mental repatterning techniques she'd created to distract herself. She'd practiced and repeated the words, "Alert. Alert. Cross the street," which she did while laughing. She reassured herself that everything was going to be okay, and she prompted herself to calm her breathing."Two minutes later, I'd found the most adorable sequined hat in a store window," she recounted. The moment clearly had passed.
The techniques were there in her memory bank because she had written the specifics of her plan, reviewed it daily to remind herself of the details, envisioned it in her mind, so that when the ice cream cone appeared, her new automatic response to say, "Alert. Alert. Cross the street, take a deep breath, and keep walking," kicked in. It is a process everyone can learn. It begins in your mind.
If you do not eat something when you normally would have, you might be particularly motivated to reach your goal weight for an upcoming wedding, class reunion, or birthday celebration. If you use will power, self-control, good intentions, and inner resolve, you'll find the results temporary. The next time the same circumstances or food appear, you may be a little less motivated or a little more angry, lonely, tired, or bored, and you'll probably eat the food, only to reinforce your old eating behavior, which is what caused you to gain weight in the first place. There is no good intention, self-control, inner resolve or will power sharp enough to cut through the layers and tentacles of your very practiced and polished ritualized eating habits – habits gone haywire. If you ever had good intention, self-control, will power or inner resolve, you would have used it 5, 10, 20, 30, or 50 pounds ago.
If, however, you begin to change your overreaction to food by doing something else, you might end up eating the object of your desire, but, you'll most likely not put as much on your plate, you'll eat a little less, stop a little sooner, and eat it a little less intensely than if you had not attempted some repatterning techniques.
The first time you do it the new way, it might feel awkward and uncomfortable. It is different from what you've done in the past. But no matter how uncomfortable you feel at the beginning of creating a new habit, nothing is as uncomfortable as having to choose what to wear based on how much of your body it will cover. Nothing is as uncomfortable as selecting what to wear based on what fits on a particular day rather than what is appropriate for a particular occasion.
Maintain a positive, I can do it mental attitude, and positive results happen. Avoid negative words about yourself, such as bad or failure or I blew it. They are just words and do not apply to anyone who continues to try. "It ain't over until it's over," Yogi Berra said. I believe that.
For best results, attempt many kinds of change in your life. If drinking water doesn't help by itself, perhaps the water and deep breathing will be helpful. Sometimes water, deep breathing, changing location and calling a friend is what you need. It is the action of taking an action — any action – that gets the result. It almost doesn't matter which techniques you use to repattern – what is important is that you take a swift, purposeful, and immediate action. The quicker the action, the quicker the moment of anxiety passes.
It is possible that sometimes you might try every technique available and the moment is still difficult. It happens. But that doesn't mean you should stop trying. It just means your results have not quite accumulated enough to effect a noticeable change. It doesn't mean nothing is happening. It just might be too subtle for you to notice. Keep doing it anyway. It accumulates. Continue trying, and from each seemingly failed, imperfect human attempt, the structure of the old, destructive habit will be eroded another little bit . . . you will be that much closer to success which is eating only when hungry.
It took many episodes of reinforcing old behavior to create patterns as ingrained as the ones you are trying to change. It takes many steps of new behavior until you're hooked on the new way.
Sometimes one technique works, sometimes another. Every food encounter is different from every other one. Everyone responds to each stimulus differently and responds to repatterning techniques in a different way, too. A combination of several techniques may be just the ticket when one is not enough. Be creative.
Identify your eating patterns. Even the seemingly insignificant ones, such as it's only broccoli, or I only drink black coffee add up. Do you mean an orange has the same significance as a piece of candy? What ritual thinking is in your subconscious? Are leftovers a problem? Does food preparation end up being one for you and one for the pot? Does someone else serve you your food at home, in the office, in a restaurant? Do you finish everything served to you?
One woman I teach had the habit of eating after eating. She battled that habit for many months. When I spoke to her last week, however, she reported a two-week period when she did not once eat after dinner. This lifelong pattern had finally been laid to rest. She is 59 years old.
If you buy, prepare, serve, and accept a little less food, you'll eat less. Ultimately, you'll be a little less.
If you don't bring it into the house you won't eat it. Out of sight, out of mind.
If it doesn't taste good or look good or satisfy the eye and palate, don't eat it. We all belong to a nation of people who finish everything on their plate. That is not necessary. You may leave food over. It's okay. Food is wasted if you put it into a body that doesn't need it. Better to throw it away. If you order less the next time, there will be less to waste.
When you go off your program because you're human, you didn't blow it, weren't bad, or a failure. Don't beat yourself up. Simply get back on your program at the very next meal. Try to figure out what you could do next time the same thing inevitably happens. The quicker you're back on your program, the more you'll want to stay on your program. It is becoming comfortable, enjoyable, and preferred behavior.
Think of things you can do if you're thinking about eating but know you're not hungry.

About The Author

This article is an excerpt from the book Conquer Your Food Addiction authored by Caryl Ehrlich. Caryl also teaches The Caryl Ehrlich Program, a one-on-one behavioral approach to weight loss in New York City. Visit her at http://www.ConquerFood.com to know more about weight loss and keep it off without diet, deprivation, props, or pills. Caryl welcomes questions or comments about this article and the behavioral methods she incorporates into her weight loss program. Contact her at Caryl@ConquerFood.com or call 212-986-7155.

This article was posted on February 15, 2005

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Home Gyms, Worth the Money or Not?

Home Gyms, Worth the Money or Not?
 by: TC Thorn

Home fitness is a huge industry, and most people these days have purchased at least some sort of exercise equipment or fitness video for home use. A lot of it ends up in a closet, in the garage, under the bed, etc. and is never seen again. Reasons vary. Some people just don't have the discipline to work out regularly from home while others realize the miracle-wonder-ab-slimmer (or whatever) isn't quite the high quality piece of equipment the midnight infomercial promised it would be.
What about home gyms? Like most of the junk sold by infomercial, they can be low quality, but if you're serious about working out from home and getting a quality piece of equipment, you can definitely find home fitness gear that is worth the money and will stand up over the years.
My personal favorite is the Bowflex. Yes, they're sold via infomercial and yes, they are expensive (especially the "ultimate" models), but I've had one for two years and not a single thing has broken on it. Yes, I even use it regularly.
There are other options as well. While I'm not a big fan of the Wieder Crossbow, I know others who swear by it. There are a lot of good home gyms out there that people are less familiar with (no infomercials). Powertec puts out a number of machines suitable for home use. The Powertec Leverage is a complete gym in itself.
For people who are more interested in free weights (but lack the space for an entire rack of varying weight dumbbells), the PowerBlock system is an option. It doesn't take up much room, but is basically a whole system of dumbbells in one. The newer Bowflex SelectTech Dumbbells operate under the same principle.
But are these systems worth the money? I've used all of the ones I've mentioned, and I believe the answer is yes IF YOU USE THEM. The fanciest home gym that money can buy may be worth the fortune it costs, if you use it several times a week. But on the other hand, even a relatively inexpensive piece of equipment isn't worth the money if it's only used three times then stuffed into the cubby hole beneath the stairs. If you just don't know whether you'll stick to a home exercise program or not, but you're determined to buy a home gym, I recommend the Bowflex, if only because they resell very well on eBay.
In general, expect to spend at least a few hundred dollars for a home gym, and you can easily spend in the thousands. Be wary of home gyms that cost less than five hundred dollars. Not only are your chances of getting a quality piece of equipment pretty minimal, but you probably won't see the kind of results you're hoping for because you won't be dealing with real weight or something similar (i.e. the proven resistance technology the Bowflex and Crossbow use).
Whatever home gym you decide on, good luck with your goals!

About The Author

TC Thorn is a freelance writer and web content publisher. This article first appeared at http://www.fit-at-home.com and may be reprinted so long as this resource box is included.

This article was posted on February 13, 2005

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25 Uses for Essential Oils in Your Daily Life

25 Uses for Essential Oils in Your Daily Life
 by: Paula Polman

Aromatherapy is a growing area of interest as North America continues its search for alternative and complimentary applications of natural medicines. The use of herbal supplements in our daily lives is one excellent example of this.
Aromatherapy, however, is still in the realm of uncertainty. People are familiar with the term, most have heard of essential oils, but still few know how to use them in practical applications.
Here's a short list of some examples of ways to enhance your daily life with essential oils.
Diffuse in air with a ceramic or electric diffuser to clean or fragrance the air.
Facial steam - add a few drops of oils to boiling water, place your face over the bowl and drape your head with a towel and breathe deeply.
Bath water - add 4-10 drops to your bath or jacuzzi.
Skin spray - add 4-10 drops of oil to 60 mls (2 oz) distilled water in a misting bottle then spray skin for a fresh uplift to the day.
Linen spray to freshen sheets & towels - same as the skin spray but mix 20-30 drops to 60 ml (2 oz) and spray your sheets.
Remove the cap from the oil bottle and breathe deeply for a quick pick-me-up.
Room spray - same as linen spray but the concentration is 50-75 drops to 60 ml (2 oz) of distilled water.
Hand or foot bath - add 4-6 drops of oil to warm water and soak your hands or feet in it. For tired feet, also add 2 tablespoons of epsom salts to the water.
Massage oil is easily made by adding 10-20 drops of oil to 30 ml (1 oz) of carrier oil, such as grapeseed, olive, sweet almond, jojoba, etc. Cut the amount of essential oil in half for children.
After your shower, put a few drops of oil on a washcloth and rub vigorously over your body.
Put a few drops of eucalyptus oil on a cloth by your pillow at night to help breathing when struck by a cold or flu.
Hot compresses are wonderful on sore, tired muscles. Add 5-10 drops of oil to hot (not boiling) water. Soak a cloth in the water, wring it out and place on the affected area. Repeat as needed.
Cold compresses - for headaches and swelling. Same as hot compresses but use cool to cold water.
Sniff lavender or peppermint for headaches.
Dab tea tree on acne pimples to help clear up the infections.
Revive old potpourri mixes by adding 10-20 drops to the mix and stirring.
Create your own perfumes by blending favourite oils in beeswax or oil bases and apply.
Sniff peppermint oil for nausea, including morning sickness, motion sickness and carnival rides.
For infant colic, apply a warm - not hot - compress with roman chamomile on the tummy.
Massage menstrual cramps with clary sage diluted in a vegetable carrier oil like grapeseed or jojoba.
Gently massage varicose veins with a massage oil containing cypress.
Add a few drops of eucalyptus to your shampoo to help dandruff problems.
Help smooth wrinkles by massaging nightly with a few drops of frankincense diluted in sweet almond oil or rosehip seed oil.
For depression diffuse jasmine or rose in the air.
After a long night on the town, add juniper to your bath to help detoxify your body.
Remember, that essential oils are generally too concentrated to use directly on your skin. They need to be diluted for application. As with anything, there are exceptions.
Lavender and tea tree are the most commonly used oils that can be applied directly on the skin (neat) in small doses.
There are many excellent resources on essential oils and their effects on body, spirit and mind. Some oils have contra-indications so it is important that you learn about any oil before using it.
Essential oils are great companions to enhancing your daily life, when used appropriately.
Break out a bottle of oil and sniff it today!

About The Author

Paula Polman, B.Sc. is the owner of Basic Scents & Supplies. She has been making natural care products for over six years and practising aromatherapy for more than eight years. She can be reached by email at paula@basicscentssupplies.com or visit http://www.BasicScentsSupplies.com for more information.

subs@basicscentssupplies.com

This article was posted on February 13, 2005

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Help Beat Winter Cold & Flu Bugs with Aromatherapy

Help Beat Winter Cold & Flu Bugs with Aromatherapy
 by: Paula Polman

'Tis the season alright. Flu bug, cold bug, sniffles, sneezes, stuffy heads, runny noses. Chances are you've already been hit by at least one of these symptoms. If you're like my family, you've been hit with them all.
Here's a few essential oils that may help alleviate some of the symptoms and make everyone feel just a little bit better.
Clear the Air
An easy way to make the air in your winter enclosed home feel fresher and help beat off the bugs is to diffuse oils into the air. You can do with with a diffuser, lamp, ring or simply by warming some water on the stove and adding a few drops of oil to that. Just watch that you don't let the pot go dry.
Some essential oils you can use: eucalyptus, rosemary, peppermint, tea tree, ginger, orange, cinnamon, cypress, bergamot, frankincense, clary sage, pine, chamomile, lime, juniper, lavender.
Go Steam Your Head
When your head is stuffed and congested or you can't stop coughing then steam your head. Steaming is an age old treatment to let warm, moist air into your head and lungs. Often used with herbs and essential oils for penetrating power. The cough from a cold is usually made worse by the dry winter air.
Pour boiling water into a metal or glass bowl, then add your essential oil. Drape a towel over your head and position your face 10-12" above the bowl. Breath deeply.
Some essential oils you can use: cypress, eucalyptus, peppermint, tea tree, lavender, rosemary, frankincense.
Bathing Beauties
Got that sore, achy feeling all over? Nothing feels better than a nice warm bath. Add some bath salts to help draw some of the metabolic toxins out with your sweat. Add some essential oils to ease chest and nasal congestion.
Some essential oils you can use: cypress, eucalyptus, peppermint, tea tree, lavender, cedarwood, myrrh, rosemary.
You CAN Sleep with a Cold
Sleeping when you can't breathe means a long, tiring and restless night for you. Things you can do to help ease it a bit is to make sure you have a humidifier or vapourizer going in the room. The humid air helps keep your air passages moist.
Next add the same penetrating oils from the "Clear the Air" list. Whatever worked best for you in that list, use it here.
Make sure your vapourizer has the proper insert for adding essential oils. If it doesn't, a small ceramic dish beside the steam outlet (not over) will work nicely too. Close enough that the dish warms up from the steam, but does not block the steam's path. A couple of drops of the oil placed on a cloth close to your pillow will give an extra boost until the scented steam takes effect.
Why so many suggested oils?
Simply because some oils work better on one person than another. Some oils are easier to find than others and some people may have known reactions to certain oils. You need to play with the different oils and see which ones are most effective on you.
There are many more oils that can be used for these conditions. Pick up any aromatherapy book and you'll likely find more oils suggested. However some require advanced knowledge to utilize them safely, some aren't quite as effective as the ones listed here and some are wonderful but are just too costly for all but the most dedicated users.
The best thing you can do is try a few of the more common oils out and see how they affect you. As always, pick up some reputable books on aromatherapy and find out more about the oils you've chosen. You're on your way to a healthier, smelling-good kind of home.

About The Author

Paula Polman, B.Sc. is the owner of Basic Scents & Supplies. She has been making natural care products for over six years and practising aromatherapy for more than eight years. She can be reached by email at paula@basicscentssupplies.com or visit http://www.BasicScentsSupplies.com for more information.

subs@basicscentssupplies.com

This article was posted on February 13, 2005

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Dieters Need More Calcium

Dieters Need More Calcium
 by: Marilyn Pokorney

Women on diets need more calcium than normal to avoid bone loss, say Rutgers University researchers.
Studies showed a weight loss diet of 1.5 pounds a week for 6 weeks cuts absorption of calcium. In 57 postmenopausal dieters it was discovered that those women who took 1,800 mg of calcium a day absorbed 78 percent more calcium than those who took only 1,000 mg a day. To prevent bone loss, women dieting after menopause should get 1,700 mg of calcium a day, the experts say.
For people on low-fat, high fiber diets calcium requirements are also higher. Studies show that 19 percent less calcium is absorbed. It is theorized that the healthier diet moves food faster through the gastrointestinal tract.
While it is common knowledge that calcium is necessary for bone-growth research shows that calcium also fights fat absorption. Studies reveal that calcium blocks fat storage in fat cells. A minimum of 1,000 mg. of calcium daily improves total cholesterol and good HDL, but lowers bad LDL.
Despite the publicity of the importance of calcium for healthy bones research shows that consumption has gone down over the past 30 years.
Experts recommend 1,000 mg of calcium and 400 IU of vitamin D daily for people under 50, and 1,500 mg of calcium and 800 IU of vitamin D for those over 50. The safe upper limit for calcium intake has been set at 2,500 mg a day. Experts think going above that on a daily basis may invite kidney stone formation.
Once started, never stop taking calcium/vitamin D supplements daily. USDA researchers found that after a 3- year study over one-third of participants stopped taking the supplements. Within one year women lost all bone-density gains and men lost their gains in two years.
For those who are lactose intolerant calcium and vitamin D supplementation is even more important because it will be difficult to get the daily requirement through diet alone.
For those allergic to cow's milk. Drink enough soy milk to give you 500 mg of calcium per glass as compared to 300 mg in cows milk. Studies at Creighton University in Omaha, NE, showed that 25 percent less calcium is absorbed from soy milk as cows milk.
For more information on calcium and coral calcium: http://www.apluswriting.net/diettips/evitaminscalcium.htm
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About The Author

Author: Marilyn Pokorney
Freelance writer of science, nature, animals and the environment.
Also loves crafts, gardening, and reading.
Website: http://www.apluswriting.net
marilynp@nctc.net

This article was posted on February 13, 2005

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Tips and Motivational Advice for Keeping Fit One Day at a Time

Tips and Motivational Advice for Keeping Fit One Day at a Time
 by: Beverley Brooke

Let's face it….
Losing weight and feeling great isn't easy.
BUT the journey is well worth it!
Many people commit to their health and well being via a New Year's resolution. Why not? The New Year is a great time to make a fresh start and commitment to your health.
How do you remain motivated however for an entire year?
The single most important piece of advice I can offer you is this:
Don't give up, and pick yourself back up when you stumble or fall.
Everyone slips here and there. Just because you had one cheat day doesn't mean your entire fitness and exercise program needs to be ruined.
On the contrary. Everyone slips now and again.
The key to sticking with a program is to make the slips MUCH less frequent than the days you are firmly committed to your program.
So have that piece of chocolate on occasion and don't beat yourself up for it.
Here are some additional great ideas for staying motivated throughout the year:
Tip 1
Don't make a habit of skipping breakfast.
You should never skip breakfast. It is the most important meal of the day, and revs your metabolism to burn calories each and every day.
When you skip breakfast, you are more likely to overeat and then feel guilty later in the day.
Tip 2
Don't weigh yourself every day. In fact, you should weigh yourself only once a week, and when you do you should do it at the same time wearing nothing.
Why? Your weight actually fluctuates a good 2-5 pounds from day to day.
Much of this is associated with fluid retention, thus has nothing to do with your actual fat gain or loss. Weighing yourself too often can be discouraging rather than encouraging.
Tip 3
Grab a partner in crime.
Find someone that can be your 'partner in fitness'. Call them when you are feeling unmotivated, and have them do the same.
You are more likely to stay motivated if you have someone to lean on when times get tough.
Tip 4
Don't skip a workout because you are tired.
Did you know that working out will actually help invigorate you? If you are truly exhausted, consider toning down your workout, but never give it up completely!
Tip 5
Reward yourself on occasion.
All work and no play is not the way to go when it comes to your overall health and well being.
Consider booking yourself for a massage or other pampering treat each month to keep you feeling great mentally and physically.
Last but not least, remember to take small steps.
Don't set outrageous goals. You won't lose 10 pounds in one week, but you might lose up to 2.
Over inflated goals will only serve to defeat you in the long run. Set reasonable goals and you will find yourself much more motivated throughout the year!

About The Author

Beverley Brooke, Editor of Health & Finesse - Free health, diet and fitness articles and weekly newsletters
http://www.healthandfinesse.com
beverley.brooke@healthandfinesse.com

This article was posted on February 13, 2005

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