Wednesday, February 1, 2012

As The Primary Care Giver for an Alzheimer.s Patient, How Can I Get a Break?

Taking care of a loved one who has Alzheimer's is a huge responsibility and very time consuming. It can bring a lot of stress, frustration and more. You devote all your time to your loved one and not have time for yourself anymore. You always wonder: when can I take a break from her? It is not an easy decision, but sometimes it has to be made for your own well being.
There are different options to consider. If your loved one is in early/mid stages of Alzheimer's you can consider private duty home care. Many agencies throughout the nation and in your community provide this service. A list of providers can be obtained in the phone book, from the local Alzheimer's Association, Area Agency on Aging, or any case management and referral source. The private duty home care can include services like bathing, sitting, taking to appointments, shopping, meal preparation and other day-to-day essentials. This assistance will definitely help you in getting more free time.
You might also try adult day care. The centers usually operate from 8.00 am to 5.00 pm. It is a good environment for socialization. Your loved one will be able to interact with others, but she knows she will be back home for the night. If you decide to look for an adult day care, you will want to make sure the staff is experienced in caring for Alzheimer's patients.
Another solution is hiring an independent in-home care giver yourself. This person will take care of your loved one while you are away. You may be able to obtain names and information about experienced caregivers from places such as your church, Alzheimer's Association, Area Agency on Aging.
Make sure you check the references. Meet and talk with the prospective caregiver and see how the person interacts with your loved one. Touching is very important. It could be a pat on the back or gently rubbing the hand. You can even ask your loved one for input about the person. People with dementia are often perceptive and intuitive.
And don't forget! You have family members as well that can help you. A loved one who has Alzheimer's affects all family members. So if family members offer to help, take advantage of it.
Remember, help is available. Do not feel guilty because you want to take a break. You deserve it.

As The Primary Caregiver, Should I Journal My Feelings About Alzheimer.s Disease?

Being a caregiver is stressful and difficult. It involves contradictory feelings, thoughts and frustrations. When you have to care for a loved one who has Alzheimer's, you have to be patient, talk with a calm voice and never "talk down" to your loved one.
Journaling your thoughts and feelings will definitely help you cope with the situation. Write in your journal all that comes through your mind and your heart; nobody but you will read it. It is between you and your journal. Let your pen guide you through the pages. You may want to do some extra research on Alzheimer's disease to better understand the process and stages your loved one will pass through. If you are a little bit knowledgeable about the disease, the process of caring will be easier on both you and your loved one.
You can keep daily notes on your loved one, such as bathing or eating changes, whether she becomes agitated, and so on. It can also help you remember things to discuss with the doctor.
The good thing about a journal is that it is handy and you can write whenever you feel like it, day or night. It will never contradict you. On the contrary, it will aid you in dealing with your internal emotions; it will relieve your mind and your soul. If you are uncomfortable about writing, then it may be easier for you to express your feelings by recording them on a tape recorder. If you like, you can recall some family gathering you all had together, a camping trip or fishing trip where your loved one caught a BIGGGGG fish! You can read this part to him and it might trigger some memory in your loved one…a memory that was lost to Alzheimer's.
Journaling will also help you release the burden of care giving you may have. Releasing the burden through the pen will definitely ease the pain. But journaling should not be the only way out for these strong feelings you have. You may want to enroll in a support group. You can check through the Alzheimer's Association if there is such a group in you area. Speaking to other people will help in getting all these negative emotions out. And most of the participants are dealing with exactly the same emotions because they have to care for a loved one who has dementia. Sometimes, speaking out loud and getting out these feelings will do you a lot of good and you will feel much better after. You may even make friends through these groups, friends that will be able to support you as time goes on.
Remember, you are not alone. You have friends and family to talk to. Maybe you can ask a family member to help with your loved one. It will ease the burden and give you more time to yourself, to journal and to recharge your batteries.

As The Primary Caregiver, Should I Journal My Feelings About Alzheimer.s Disease?

Being a caregiver is stressful and difficult. It involves contradictory feelings, thoughts and frustrations. When you have to care for a loved one who has Alzheimer's, you have to be patient, talk with a calm voice and never "talk down" to your loved one.
Journaling your thoughts and feelings will definitely help you cope with the situation. Write in your journal all that comes through your mind and your heart; nobody but you will read it. It is between you and your journal. Let your pen guide you through the pages. You may want to do some extra research on Alzheimer's disease to better understand the process and stages your loved one will pass through. If you are a little bit knowledgeable about the disease, the process of caring will be easier on both you and your loved one.
You can keep daily notes on your loved one, such as bathing or eating changes, whether she becomes agitated, and so on. It can also help you remember things to discuss with the doctor.
The good thing about a journal is that it is handy and you can write whenever you feel like it, day or night. It will never contradict you. On the contrary, it will aid you in dealing with your internal emotions; it will relieve your mind and your soul. If you are uncomfortable about writing, then it may be easier for you to express your feelings by recording them on a tape recorder. If you like, you can recall some family gathering you all had together, a camping trip or fishing trip where your loved one caught a BIGGGGG fish! You can read this part to him and it might trigger some memory in your loved one…a memory that was lost to Alzheimer's.
Journaling will also help you release the burden of care giving you may have. Releasing the burden through the pen will definitely ease the pain. But journaling should not be the only way out for these strong feelings you have. You may want to enroll in a support group. You can check through the Alzheimer's Association if there is such a group in you area. Speaking to other people will help in getting all these negative emotions out. And most of the participants are dealing with exactly the same emotions because they have to care for a loved one who has dementia. Sometimes, speaking out loud and getting out these feelings will do you a lot of good and you will feel much better after. You may even make friends through these groups, friends that will be able to support you as time goes on.
Remember, you are not alone. You have friends and family to talk to. Maybe you can ask a family member to help with your loved one. It will ease the burden and give you more time to yourself, to journal and to recharge your batteries.

Bath Time For Your Alzheimer.s Patient

Caring for an Alzheimer's patient is one of the most difficult things you can do. It involves a lot of energy, time and patience. It can be very frustrating. People with Alzheimer's may refuse help from caregivers. This is a sign that they are actually trying to communicate with you. Refusal to accept care is a sign that something is missing or not right. It's up to the caregiver to assess the situation.
If your loved one refuses to take her bath or shower, this might be a clue that something is bothering her. It may be embarrassment. Remember that your loved one used to do all these things alone before she had Alzheimer's and now she has to depend on another person. It is very frustrating. You may have to limit bath time. Approach the situation one step at a time in a non-threatening manner. While you help your loved one undress, use a smooth calming voice. As you bathe her, you can talk about old memories you used to share. It will make the process more enjoyable and pleasant for both of you.
If this does not work and your loved one still resists your help, then you might need try again later. When people with Alzheimer's do not like to bathe, it often stems from fear. Make sure the lighting in the bathroom is adequate for your loved one to see. If she cannot see well, her fear will increase. Let the shower or bath run for a while to warm up the room. It will make it more comfortable. No one likes to undress in a cold room. If your loved one is using a shower, you might want to put a chair in it so she can sit down. You can purchase one of those at a medical supply store or drug store. Use a hand held shower head. This will take the water up to her level and will be less threatening.
Music is a good way to help as well. It can be good therapy. Studies have shown that some Alzheimer's patients react very well to music. They may feel less stress. Music can decrease emotions of agitation or aggressive behavior. You can play soft music; add some fragrance in the bathroom. It will make it more inviting. You can try to use the same rituals your loved one used before when taking a bath or a shower. Routine is extremely important for persons with Alzheimer's.
If you feel there is still tension and resistance, you can always choose another option. You can hire some professional help just for the bathing time. If you decide to get someone to help you, make sure that person has experience with Alzheimer's disease and knows how to handle patients with dementia. You can hire someone on your own or go through an agency. They have qualified people and will be able to assist you in this situation. Sometimes, the individual with dementia will respond better to a third party rather than a family member. Put yourself in her shoes, it can be really embarrassing having someone from your family bathe you. A disinterested, but gentle, third party may help greatly.
The main thing is to handle bath time in a loving manner. Your loved one will appreciate it and it will lower her stress level, as well as yours.

How to do the Atkins Diet Right?

Let me tell you something - if you are doing the Atkins Diet, you might be doing it WRONG. I have been on diet forums for years, have consulted thousands of people on low carb diets, and I am seeing it again and again. People don't know how to implement a low carb diet. Very often people fail to lose weight or to adapt to the low carb life style. Many people give it up after a couple of days because they don't know how to do it right. The Atkins Diet is the most famous low carb diet, but it is full of pitfalls just waiting for you to walk into.
Rule #1: Calories DO count. You must count both carbs AND calories
Some of you may believe that losing weight is just a matter of reducing carbohydrates. In fact, many do. Hunting for hidden carbs and totally neglecting the calories you eat is setting you up for failure. The only reason that low carb diets work is that they reduce your appetite. You end up eating fewer CALORIES, and lose weight. The problem is that not all people start eating fewer calories after switching to a low carb diet. The only 100% bulletproof method of losing weight is by counting calories. Don't rely on simply reducing carbohydrates. Eat less carbs AND less calories. Count calories! It is much easier to restrict calories when you are on a low carb diet, because you won't feel as hungry as with high-carb diets.
Rule #2: Going straight to 20 grams of carbs per day is a NO-NO
The Atkins Diet has you eating only 20 grams of carbs a day during the first two weeks on the diet. After that, you are advised to gradually increase the number of carbs you eat. I strongly urge you to reverse the order of events. Start eating 80 or more grams of carbs per day, count calories and then reduce them more if you want to.
My reasoning for doing so is very simple. During the adaptation period you will lack energy because you have taken out the carbs, and you need time to make the fat burning enzymes to use more fat for fuel. If you suddenly start eating a super low amount of carbs, you will feel totally out of energy, because your body cannot manufacture quickly that many fat burning enzymes. However, when you reduce the carbohydrates GRADUALLY, you give your body a chance to adapt to the diet without the misery of being lethargic.
You can even start by eating 150 grams of carbs a day for the first week, and then reduce them to 100 grams for the second and so on. You won't be so fatigued, and because you count calories you are losing weight.
You should expect a period of about one to two weeks when you won't have much energy, but this will pass. Don't give up just because you lack energy. This is temporary. If you listen to me and gradually reduce the carbs, you will experience a much less-pronounced drop of physical and mental performance.
Rule #3: Calories control your bodyweight, NOT carbohydrates.
If you eat less calories than you burn, you are going to lose weight no matter how many carbs you consume. You don't need to go super low on the carbohydrates to experience the typical loss of appetite that is so important to be successful at dieting. I eat about 50-80 grams of carbs a day year-round, and I have single digit body fat %. That's because I control both carbs and calories.
You won't be able to eat just 20 grams of carbs for a long time. It is too impractical, hard-to-do and unnecessary. You will do fine eating 80 grams of carbs a day, as long as you count calories.
Rule #4: Don't give up your coffee
Atkins advises that you avoid caffeine and only drink decaffeinated coffee. This is totally unnecessary. If you are used to drinking coffee, just continue to do so. You will have a much easier adaptation period. Coffee makes your body burn more fat, and helps you adapt to fat burning faster. Coffee also suppresses your appetite, and has a mild thermogenic effect (you burn more calories). Last but not least, coffee is very addictive and hard to give up. I know a couple of people who gave up the Atkins Diet just because he says to stop drinking coffee! I am telling you - coffee will help your weight loss efforts. It is totally unnecessary to give it up.
Rule #5: Don't avoid milk and yogurt products
Eating plain yogurt is associated with weight loss for some mysterious reason. Researchers speculate that it is the Calcium in milk products that helps with weight loss. Whatever the reason, milk and yogurt are good for your health and weight loss. They have some carbs, but as I told you, there's absolutely no need to go super low on the carbs, if you control your calories.
Here's a little known fact, most low-carb dieters don't know. Plain yogurt has 3 times less carbs than labelled! The reason is simple. Yogurt has billions of healthy bacteria called probiotics, which thrive on glucose. These probiotics eat up the carbs in milk, and turn it into lactic acid. Now, when manufacturers measure carbs, they do so by the method of "carbs by difference". They measure everything else(protein, fats, water..), and what's left is ASSUMED to be carbs. But what's left is carbs + lactic acid. To know the real number of carbs in yogurt, divide the number of carbs on the label by 3. Do so only for PLAIN yogurt. Avoid all artificially processed and carb loaded yogurts. Eat plain yogurt!
Rule #6: A low-carb diet is a high-fat diet
By definition a low carb diet is a high-fat diet. Some people turn the low-carb diet into low-carb and low-fat diet. What a mistake! First, if you eat a high-protein low-carb low-fat diet, you are going to get hungry. Second, eating less fat will slow down the adaptation to fat burning and extend your misery. Third, your body needs fat and the fat-soluble vitamins to digest the proteins you eat. Without the fat you are going to get sick, upset your stomach and become severely constipated.
Women should be very careful to eat enough fat. Many women don't like to eat meat or eat only very lean meat. They must find a way to get more fat in the diet by ways of high-fat cheeses.
Fat should represent more than 50% of the calories you eat.
Rule #7: Don't be fooled by the quick initial weight loss
Most of the weight that is lost during the first two weeks on a restrictive diet is WATER. On a low-carb diet, you are going to lose even more water. The rate of weight loss is going to slow down after the first two weeks. Be prepared, it is perfectly natural to happen. Don't expect miracles.
Let's sum it up. Count calories. Hunting for hidden carbs, and neglecting the calories is a major reason for plateaus. Restrict carbs gradually. Eat more fat to control your appetite. Don't go super low on the carbs. Go as low as you feel comfortable. As long as you control calories you are on your way to success.

Survival Guide For Holiday Parties

If you have been watching your weight all year, you certainly won't want to add back the pounds during the holiday season! By making a commitment to yourself and your health, with these tips it will be possible to enjoy the holiday celebrations without adding extra pounds.
1. Don't think diet, rather think about eating smarter.
2. Before attending a party, have a small high quality, nutritionally balanced meal. That way you will be less likely to be hungry and fill up on snack foods served with drinks.
3. While at a party, determine to hold your drink in your dominant hand all evening. This will make it a little less convenient to reach for food.
4. Think of one daily indulgence, rather than a 'day of indulgence'.
5. Before attending a party resolve to snack only from fresh fruit and vegetable choices.
6. If you must have a taste of chips and other 'dry' snack foods, alternate with fresh vegetable cruditŠ¹s. It is quite difficult to mix the tastes, so you are likely to eat more slowly and eventually give up. When that happens stick to the fresh food choices.
7. Choose between an alcoholic beverage, a dessert or a 'sinful' main course, rather than indulging in all three. Rotate your choice when you have several events to attend.
8. Choose almonds, pecans and walnuts, eating individually and slowly. This way you can avoid handfuls of salted peanuts or cashews.
9. Alternate alcoholic drinks with a glass of sparkling mineral water with a dash of lime, or a vegetable juice dashed with a chili sauce.

Diet Sodas Drinkers: Are You Dehydrated?

Many of us have grown up drinking caffeinated diet sodas as an alternative to sugary regular sodas. We figure this is a better choice rather than loading ourselves (and our children's bodies) with large quantities of sugar. Whilst diet sodas do help us avoid a sugar overload (which can lead to weight gain) we should also be aware of the effects of caffeine contained in many cola flavored diet sodas.
Caffeine is a diuretic causing the body to excrete water. The net result of drinking several caffeinated drinks during the day is to deplete, rather than replinish the body's fluids. Where such drinks ar the primary source of daily fluid intake, the net result may be a loss of water which may actually lead to dehydration. It is not uncommon for many of us to be unknowingly dehydrated!
Here are some common symptoms of dehdration. If you recognise any of these symptoms you may be able to improve your health by simply drinking 6 to 8 glasses of pure, fresh water a day.
1. The most common symptom is headaches. A major function of water is to flush toxins from the body. Your brain is 75% water, so even being slightly dehydrated can cause headaches.
2. Poor concentration/fatigue. If you body can't get rid of the toxins it will struggle and you will feel less energetic as your body diverts energy to deal with the toxins.
3. Constipation. Your body will divert water to more essential functions and as a result your stools will be harder and more difficult to expel.
4. Reduced urine output or dark urine. Did you know that up to 200 litres of water is passed through your kidneys daily? Without a fresh supply of water for the kidneys to filter waste products out of the blood, your urine will become darker.
5. Furry tongue or bad breath. If you don't have enough water passing through the mouth to wash away food particles, bacteria can proliferate and result in that 'furry' feeling or bad breath.
6. Skin. Your skin should feel elastic. When you pinch the skin on the back of your hand it should snap back instantly.

The Most Under Rated Aspect of Weight Loss

If I were asked, "what is the most difficult thing many people find to do when they start a weight-loss program?", I would have to say right near the top of the list is this - they don't drink enough water!
Few people realise at first just how essential water is to the success of their weight-loss program. In fact, the essential place of water in our diet extends to everyone - whether they want to lose weight, gain weight or stay the same weight! We all know we can't live without water, but just why is it so important? Well there are many reasons. Read on and discover why water can help your loss weight and why it is your essential life-force.
Apart from 60-70% of your body being composed of water, water has an extensive range of functions essential to life. Assists digestion, absorption and assimilation of food. If you don't drink enough water you can't get the full benefit of nutrients in the food you eat. Assists excretion of waste from bowel and kidneys. If you don't drink enough water you get constipated and put your kidneys under stress. Regulates body temperature. If you don't drink enough water you compromise the evaporation process you skin uses to keep you cool. Your blood is 92% water. This is your body's transport system distributing nutrients around the body. Body secretions and digestive juices are almost entirely water.
Why should you drink water when you want to lose weight?
Water is a natural appetite suppressant . Do NOT underestimate the power of this statement. Lack of water can lead to over eating. You brain does not differentiate between hunger and thirst. So, when you think you are feeling hungry, your body may in fact be signalling to you that you are thirsty! If you are not consuming enough water each day and you feel hunger pains, chances are, your body really is crying out for water. In many instances people will find what they thought were hunger pangs were in fact, satisfied by water. Try it! You have nothing to lose, except some weight.
How do you know whether you are drinking enough water each day? Well the answer is not difficult. The average person needs around 6-8 large glasses every day.
Well then, how should you drink the 6-8 glasses per day? The aim is to drink water consistently. If you drink too much all at once or too fast, it will simply pass through you, with little or no benefit to your body.
If you are someone who enjoys the 'taste' of water, then perhaps you could fill a 1 litre empty soft drink container with water the drink through it twice during the day. Room temperature or cold water, even warm as some people like - whatever you prefer. Place it on the desk at work in front of you as a constant reminder to sip continuously throughout the day.
Other people find they need a water 'diet' to help them keep on track. So for you, here is a program easily followed to ensure you are well hydrated every single day. When you wake up you will often be thirsty because your body loses water while you are sleeping through breathing and perspiration. Drink a large glass of water with a slice of lemon for zing. Drink another glass of water with breakfast or a cup of herbal tea before setting off the day. Mid morning - snack on a piece of juicy fruit such as orange, rockmelon, watermelon, cantaloupe, honey dew. Have a glass of aloe juice which is wonderfully soothing to the digestive system. Lunch - think of soup or have a glass of water before your meal, or perhaps a herbal tea. Mid afternoon - While you are preparing your evening meal, drink a glass of water and snack on some crunchy fresh vegetables. Evening - Sip a glass of water before your meal with a dash of your favourite fruit juice for flavour. After dinner - before bedtime drink your final glass of water and sleep well!
A few changes will happen when you start out with your water program. Obviously you may find that you need to 'spend a penny' more often. Why? Because you body isn't used to being well hydrated.
There is absolutely is no doubt about it. When you start drinking enough water regularly, there are great benefits. You may notice your skin significantly improve and even tired muscles will thank you. Many people find their energy is increased and constipation and headaches are reduced, as well as hunger pains.
Now here's the really exciting part…many people notice a reduction in weight and centimetres, as their body's water store become redundant and so decrease. If your diet has been one that did not provide you with adequate water, your body will have developed a pattern of storing water. It's part of the body's in-built survival mechanism - to store up the essential nutrients in short supply…just in case they aren't available in the future. So if you don't drink enough water, you are 'conditioning' your body to store water. And water is bulk and unwanted centimetres.
It's so simple...drink water! 6-8 large glasses a day.

Say "Goodbye" to the Dreaded Weight Loss Plateau

Dieters dread the plateau. You're on a roll, losing weight steadily and happily for weeks. Your confidence is high and your goal is in sight. Then suddenly your scale freezes. No matter how hard you try, those extra pounds just refuse to budge. You've hit a wall and you know the frustration of seeing no progress could easily lead you to gain back what you've lost. So how do you break through the plateau?
It's perfectly normal for a dieter to reach a plateau. The trick is to use it as an opportunity to double up your efforts and get really clear on your strategy to carry you through to the finish line. Below you'll find suggestions that can help you recommit to your program and re-ignite the weight-loss process when you feel challenged.
1. Get clear on your ultimate weight-loss goal.
Be sure that your weight-loss goal is realistic and that your expected rate of weight loss is reasonable. If you are on a heath enhancing, nutritionally rich weight loss program you can expect to loss one to two pounds a week. Each body has its own ideal weight and size. Don't compare yourself to anyone else, but listen to your body and notice what feels best for you. A simple way to approximate your ideal weight is by referring to a Body Mass Index chart.
2. Go high-protein, low carbs. Unless you are eating enough protein to maintain your lean muscle mass, you are likely to have lost weight already from both your fat stores and muscle. Women need to eat approximately 100grams of protein a day and men 150 grams in order to preserve their muscle tissue during a weight loss program. If you have lost some muscle during your weight loss program so far you will need to focus on protein so your body can build muscle, which requires more calories to sustain, which will in turn, kick start your weight loss again. Needless to say, any weight loss program you choose should be one that preserves your body's muscle and this does not happen!
3. Add resistance training to your program A wonderful way to boost your metabolism and break through to the next level of weight loss is by incorporating aerobic exercise into your program, such as 30 minutes of walking three to four times a week. (If you are 35 years or older, or haven't exercised regularly, begin with 10 to 15 minutes two to three times a week.) In addition, weight training with free weights or machines several times a week can help increase muscle mass, which in turn allows you to burn more calories faster. Studies show that weight training can increase your metabolism overnight by five to 10 percent. Working out can increase your metabolism for up to 21 hours after an intense workout.
4. Look out for hidden carbohydrates. If your weight loss progress seems slow, look out for carbohydrates that might be sneaking their way unnoticed into your diet. Sugar can lurk in the most unexpected places such as ketchup, salad dressings, teriyaki and barbecue sauces. Watch out too for cornstarch, sugar or milk solids in many processed foods such as gravies, or sauces on frozen vegetables. Be especially careful about "low-fat" foods where flavor is enhanced by sugar and other carbohydrates. Try keeping a diet journal for a couple of days of EVERYTHING you eat and drink. You may quickly discover the hidden carbs that are keeping your weight-loss progress stuck and be able to eliminate them and move past your plateau.
5. Take the "refinement" out of your diet. Try eliminating all refined sugar and refined grains from your diet. This includes white bread, pastries, pasta, white rice, white flour crackers, sugar-coated breakfast cereals, cookies and cake. This simple step can encourage a huge weight-loss breakthrough and leave you feeling more healthy and energized in the process.
6. Don't go hungry. Cutting back on how often you eat can have a negative impact on your diet plateau. Many studies show that small, frequent meals are more satisfying and produce better weight-loss results than the same number of calories consumed in three large meals. Take advantage of healthy snacking and crunch on fresh slices of raw vegetables like celery, peppers, cucumber and jicama when you're hungry.
7. Drink to burn up. It's vitally important to replenish your fluids by drinking plenty of water on your weight loss program. An inadequate supply of water in itself can slow down your weight-loss. Carry water with you wherever you go throughout the day. For additional weight-management benefits, add a high quality aloe concentrate to your water to help keep your digestion in top shape. Also, a probiotic supplement can help us maintain a healthy intestinal flora. Keeping well hydrated not only helps you burn fat efficiently, it also helps control hunger.
8. Keep your incentive strong. Remember the determination you felt when you first began your weight-loss program? Remember the excitement of watching the pounds drop one by one? Go back to whatever your initial motivation was and see whether it still works for you. It may have been the desire to lose weight for a particular event or to regain your figure after pregnancy. You may have been motivated by poor health or by the shock of just how much weight you had gained. See whether the same motivation still has juice for you. If not, choose a new one. Keep a picture of yourself looking great (or bad!) on your refrigerator as a daily reminder of where you are heading.
(c) Kim Beardsmore

Top 10 Diet Tips From Diet Winners

Use these tips to turbo charge your weight loss program.
Take it one pound at a time:
Don't get overwhelmed by how much weight you need to lose. Just take baby steps in the right direction and you'll be amazed at your progress when you look back. You didn't gain your weight overnight, so it will take time to lose it all.
Weekly weigh in:
Only measure your results and weigh yourself once a week to give your body time to make adjustments.
Share your journey:
Find a friend to lose weight with and become each other's coach. Check in several times a week to help each other stay on track.
The scale is not the final word:
Don't get discouraged when your progress seems to be slow according to your bathroom scale. Instead, measure your results with a tape measure-it will give you much more reliable and encouraging feedback.
Shop when you're full:
Only shop for food when you are not hungry to avoid buying foods you may regret later.
Set reachable goals:
If you know you need to get more exercise, begin with a manageable goal of, say, walking 10 minutes a day that you know you can achieve. Then build your self-esteem by achieving the small goals you set yourself.
Celebrate your success:
Each time you lose 5 pounds, acknowledge your achievement by giving yourself a little gift.
Out of sight, out of temptation:
Clear unhealthy foods from your refrigerator and shelves to keep temptation at bay. This also means clearing out the handbag, brief case and glove compartment in your car.
Add extra steps:
When you go about your daily routine add extra steps. Use the stairs instead of the elevator, part at the far end of the supermarket car park, and get rid of the TV remote control. Make little changes to add extra steps and these will quickly add up to support your goals.
Seek help if you need it:
If you need help to keep on track, then get it. If you have tried unsuccessfully over and over to lose weight, then you may need someone to help you. A weight loss coach can significantly increase the rate at which you lose weight and teach you how to stabilize at your goal weight.

The Truth About Fat

Fat has had a lot of bad press and for many people, just a mention of the word can evoke misery. You can try to lose it, try to hide it, try to avoid it, but your body still needs it! Did you know that fat helps to insulate our nerve cells, keeps us warm, balances our hormones, keeps skin and arteries supple, lubricates joints and is a component in every cell?
The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet.
There are two types of fat to be aware of. Saturated fats - let's call them "the enemy" and unsaturated fats - "the good guys"! It is easy to tell the difference because saturated fats are hard at room temperature. Saturated fats are not essential to your health. They come from animals and are found in meat, eggs and cheese. They are harder to digest and full of cholesterol.
Unsaturated fats are liquid at room temperature and have been divided into two groups. Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil.
Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids. Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation - a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to the usual vegetable oil.
Good sources of Omega 6: safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, sesame oil.
Good sources of Omega 3 are mackerel, herring, salmon, pilchards, sardines, tuna and flax seed oil.
Here are some important facts about fat in our diet.
1. Fat is the 'energy reserve' of animals, plants and humans.
2. The ideal body-fat ratio should be approximately 19-26% of a woman's body weight, and 12-18% of a man's body weight.
3. There are two different types of body fat - brown and yellow. Brown fat is situated inside the body and is 'active', containing mitochondria that produce heat (thermogenesis) and as a result burn energy. Yellow fat is found nearer the surface, is less active and more likely to accumulate. Women tend to have a higher ratio of yellow fat than men.
4. Women need higher levels of fat because it is essential for reproduction and so the body stores it 'just in case'.
5. An average healthy intake of good fats in the diet should be approximately 30-40 grams a day. The fat content of diets in affluent populations can be nearly four times this amount!
6. Most foods containing fat combine saturated, monounsaturated and polyunsaturated fat in varying quantities. For instance, butter's fat content is almost 100%, of which 60% is saturated, 30% monounsaturated and 10% polyunsaturated, compared with sunflower seeds' fat content of 73%, of which just 12% is saturated and 21% monounsaturated and 67% is polyunsaturated.
7. Heat, light and oxygen destroy essential fatty acids, which is why it is best to keep oils in dark containers.
8. Essential fats must come from the diet because your body cannot produce them. The essential healthy fats are Omega 3 and Omega 6 (known as essential fatty acids).
9. Weight for weight, fat provides more than twice the amount of usable energy than carbohydrates or protein (you'll find 9 calories in every gram of fat).
10. Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion providing an extended period of satiation after a meal.
When you know the good from the bad, fat is fabulous!

Are You Eating the Right Carbohydrates?

Whether you're trying to lose weight or just want to eat healthier, you may be confused by the news you're hearing about carbohydrates. With so much attention focused on protein diets, there's been a consumer backlash against carbohydrates. As a result, many people misunderstand the role that carbohydrates play in a healthy diet.
Carbohydrates aren't all good or all bad. Some kinds promote health while others, when eaten often and in large quantities, may increase the risk for diabetes and coronary heart disease.
What are carbohydrates?
Carbohydrates come from a wide array of foods - bread, fruit, vegetables, rice, beans, milk, popcorn, potatoes, cookies, spaghetti, corn, and cherry pie. They also come in a variety of forms. The most common and abundant ones are sugars, fibers, and starches. The basic building blocks of all carbohydrates are sugar molecules.
The digestive system handles all carbohydrates in much the same way - it breaks them down (or tries to break them down) into single sugar molecules, since only these are small enough to absorb into the bloodstream. It also converts most digestible carbohydrates into glucose (also known as blood sugar), because cells are designed to use this as a universal energy source. This is why carbohydrates can make us feel energetic. Carbohydrates fuel our body. Your body stores glucose reserves in the muscles in the form of glycogen ready to be used when we exert ourselves.
Carbohydrates are the highest octane - the most desirable fuel source for your body's energy requirements. If you don't have an adequate source of carbohydrate your body may scavenge from dietary protein and fat to supply glucose. The problem is when you've depleted your stores of glycogen (stored glucose in muscle and lean tissue) your body turns to burning muscles or organs (lean muscle tissue) and dietary protein or fat to provide blood glucose to supply energy needs. When this happens, your basal metabolic rate drops because you have less lean muscle tissue burning calories and your body thinks its starving and cuts back on energy requirements.
So you should continue to eat carbohydrates discriminately selecting those which have the greatest health benefits.
The carbohydrates you consume should come from carbohydrate-rich foods that are close to the form that occurs in nature. The closer the carbohydrate food is as Mother Nature intended, the greater the density of other vital nutrients. If you are looking for health-enhancing sources of carbohydrates you should choose from:
Fruit: rich in fiber, vitamin A, vitamin C, folate, potassium and often vitamin E.
Vegetables: fiber, protein, vitamin A, vitamin C, often vitamin E, potassium and a wider variety of minerals than fruit.
Whole grains and grain foods: rich in fiber, protein, and some B vitamins and are very rich in minerals.
Legumes: an excellent source of protein, fiber folate, potassium, iron and several minerals.
Dairy foods: protein, vitamin D, calcium, phosphorus, potassium, riboflavin, and vitamin B12.
You can also source carbohydrates from processed foods such as soda pop or soft drinks, snacks such as cookies and chips, and alcohol. These generally are considered to be a poor food choice and should be consumed rarely. The carbohydrate source (sugar and flour) in these food choices has been highly refined processed. A diet rich in refined carbohydrates and processed foods has been associated with heart disease and onset of type 2 diabetes.
Why are these sources of carbohydrates to be avoided?
1. They are calorie dense and contribute a large number of calories in a small amount of food. For example a 7oz bag of potato chips or corn chips have approximately 1000 calories. Most women on a weight management program will be aiming for 1200 daily calorific intake. So, this is what we mean by calorie dense and nutritionally scarce.
2. They offer little appetite-holding power because they have no fiber or protein. As a result you end up searching for food again soon after your first serve.
3. They contribute nothing to your nutritional profile except calories. This means you have fewer calories left for foods that your body requires for good health.
Whenever possible, replace highly processed grains, cereals, and sugars with minimally processed whole-grain products and ensure you have at least five serves of fruit and vegetables daily.
Rather than cut out carbs completely for a very short-term gain (usually weight loss), there are greater long-term health benefits in learning how to distinguish good carbs over bad carbs and incorporating healthy carbohydrates into your weight loss program.

Does It Matter If You Are Overweight?

Everywhere we look in the western world we are inundated with pictures, images, icons and inferences of the 'perfect' female shape! The truth is that many of these images are altered or enhanced in some way and do not depict the typical female form. The pressure to lose weight is immense when we are bombarded every day with media selling products based on slimness, sex appeal and fashion. The constant message is that slimness will make you desireable.
With the current demographic trends in western countries, and faced with a sea of high fat, high sugar combined with physical inactivity; it is time to pay attention to our weight but not for any reasons of desirability. The most important reason for wanting to be a healthy body weight is for health rather than for how your body looks.
Overweight and obesity are major public health problems in western countries. Since the 1980s both adult men and women have become heavier, with obesity rates more than doubling in the last 20 years! Children are also becoming heavier. There is a growing concern that we are inadvertently training our overweight children to become obese adults. It has been said, we are digging our graves with out teeth! So just why should we be concerned with achieving a healthy body weight?
Overweight linked with diabetes.
In January 2003, the Journal of the American Medical Association featured two studies that highlighted the topic of obesity and its impact on health. The first study focused on the relationship between obesity and diabetes, as well as the growing concern of diabetes in the U.S. between the years 2000 and 2001. The numbers don't look good, with an alarming 5.6% increase of obesity in both men and women-from all ethnic groups, age ranges and educational levels. The occurrence of diabetes also increased-up 8.2% from 2000.
Overweight linked with premature death.
The second study found that obesity appears to markedly lessen life expectancy, especially among young adults. The researchers compared Body-Mass Index (BMI) to longevity and found a correlation between premature death and higher BMIs. For example, a 20-year-old white male, 5'10" weighing 288 pounds with a BMI of greater than 40 was estimated to lose 13 years of his life as a result of obesity. Findings were similar for women with higher BMIs, who were estimated to lose an average of eight years. While these studies reference extreme levels of obesity, there are still millions of overweight people in developed countries with a life expectancy rate that is three to five years less than their healthy-weight counterparts.
Overweight linked with heart disease.
Overweight people tend to have higher blood pressure and higher blood cholesterol, which are major risk factors for heart attack and other blood vessel disease. Being overweight can contribute to problems in the joints, and is also associated with other serious diseases such as diabetes.
How you tell if you are overweight
As we are all different shapes and sizes, there is not one recommended weight for your height. Instead there is a range of weights that are healthy for your height. One way to check your weight is to calculate your Body Mass Index or BMI.
Your BMI is a ratio or comparison of your height and weight expressed in a number. To find out your BMI you need to divide your weight (measured in kg) by your height (measured in m) squared. If you do not know your measurements in the metric system you can find any number of BMI calculators online that will do the conversion for you into empirical measures. One such calculator is at the website listed below.
The accepted definitions of weight categories by BMI are:
Underweight - BMI less than 18.5
Healthy weight - BMI between 18.5 and 24.9
Overweight - BMI equal to or greater than 25 and up to 29.9
Obese - BMI equal to or greater than 30
These BMI values only apply to adults aged 18 years and over and are based on studies of Caucasian populations. Therefore, they are not applicable to children and adolescents and they may not be appropriate for people of other cultural backgrounds.
Another way to check your weight is to measure your waist circumference, using a tape measure. This gives you an idea of whether you have a lot of fat stored around your middle. Waist circumferences associated with increased health risk are:
For men - Waist circumference greater than 94cm
For women - Waist circumference greater than 80cm
Being a healthy weight can help: improve blood cholesterol levels, blood pressure and blood glucose levels reduce your risk of other health related problems improve self confidence and self esteem make it easier to be physically active.
If you are obese or overweight…try not to gain additional weight. This will help you in years to come as people tend to increase weight with age. Better still look after your body and follow a healthy lifestyle incorporating a nutritious, delicious, health enhancing weight loss program. Just by losing 10 pounds you can significantly improve your overall health.

How to Curb Carbohydrate Cravings!

As a weight loss mentor it never ceases to amaze me how people inadvertently set themselves up for a huge snack attack mid afternoon. For many, the set up is so complete that it is almost impossible to control! The result is that people think they are weak-willed and lacking in discipline. Often the answer has little to do with character or determination. More often the reason for the mid afternoon carbohydrate cravings is due to gaps in understanding how our body works and responds to diferent types of food. Read on to see what you can do to control those mid afternoon cravings.
Trigger foods
If you want to control those cravings there are a few principles you must be aware of. The first is concerning trigger foods. Nutritional research has documented, carbohydrates trigger the brain to crave more carbohydrates, leading to a cycle of carbohydrate eating that becomes hard to control. Trigger foods keep you fat. The goal is to have control over these foods rather than allowing them to have control over you.
What do trigger foods look like? Well, they vary from person to person, but typically look like soft drinks, potato chips, corn chips, peanuts, french fries, cheese, pizza, chocolate chip cookies, pretzel, apple pie, candy bar and so on. These are the foods that for many, "once we pop, we can't stop!".
Isn't it amazing that all these types of foods are available from take-away places? They are so readily available and have crept into our daily routine without us even planning it to happen. We get hungry, we are busy, we are distracted, and one serve leads to another; and we don't realise just how much we are eating as the triggering effect takes place in our brains. By eating a small portion of any of the above you can easily consume anywhere from 350 to 1000 calories. Two serves could be 700 to 2000 calories! Most women on a weight loss program are aiming for between 1200-1400 calories a day, so you can see that one snack can seriously sabotage your plans. Does this sound like you? I can hear the deep sighs of regret and frustration! Don't worry, there are answers for you.
You can be empowered to take control when you know how to avoid the nutritional set up that will drive you towards trigger foods.
Here are a few simple principles that will deal a wounding blow to the late afternoon "snack monster".
Five steps to avoid carbohydrate cravings:
1. Incorporate protein in to your breakfast AND lunch. Protein is key to controlling carbohydrate cravings. The RDA of protein for women is 60 grams a day. For women wanting to lose weight, health professionals recommend approximately 100 grams of protein daily. Why? One of the principle advantages of protein is that it creates a feeling of fullness and satisfaction in the body that makes overeating much less likely. Source your protein from ultra lean sources so you don't pick up unwanted calories and saturated fats.
Even better, than providing a sense of sustained fullness, protein can block the triggering effect that carbohydrates can have on the brain. If you eat protein with a carbohydrate it will reduce the cravings caused by eating the carbohydrate.
2. Never skip meals. Research has shown that people who skip meals are more prone to obesity than those who regularly eat 3 meals a day. In fact, people who space their daily food requirements by making appropriate use of healthy snacks do even better. Why is this? When you skip meals you are more likely to get hungry and fill up on easily obtained fast foods which are often trigger foods.
3. Drink 6 to 8 glasses of water throughout the day. For some people sugar laden soft drinks are a trigger food. Make sure you don't get thirsty in the first place. Water creates a sense of fullness and has a host of other health benefits.
4. Plan the timing of your meals so that you don't get hungry. Despite having three healthy meals a day, sometimes your work schedule can mean the spacing of those meals still does not guard against the carbohydrate cravings. If you have a long gap between meals, make sure you carry healthy snacks to cover the distance, otherwise hunger will set in
5. Plan your snacks. Plan out your weekly snack schedule with some delicious, healthy snacks. Purchase these with your weekly shopping so that you are fully prepared. If you need to, get up a few minutes earlier in the morning so you have time to prepare and take your snacks to work. Remember, healthy snacks don't live in a vending machine! You are less likely to get hungry when you have a ready supply of healthy snacks.
6. Carry emergency supplies of nutritional protein bars in your handbag or brief case. When you feel a carbohydrate craving, eat the protein bar instead and wait 30 minutes before acting on the craving. More often than not the craving will pass and you will be in control again. This truly works!
Incorporate these principles into your daily routine and you could be well underway to change your life and be able to take control over the mid afternoon 'snack attacks'.

Wonder Food For Women!

The humble soybean boasts some extraordinary benefits. This nutritional powerhouse has stayed under wraps for too long. Apart from being the only vegetable protein with all 22 amino acids essential for our health and well being, the humble soybean has many other virtues...including an excellent foundation for fast, safe weight loss program.
According to Dr David Heber in "The LA Shape Diet" women who are on a weight loss program, need about 100 grams of protein per day to fight against hunger and to build their best personal lean muscle shape whilst still losing weight. Without the appropriate level of proteins in a low calorie diet, people and women in particular, risk losing 1 pound of muscle for every 4 pounds of weight lost!
Dr Heber recommends soy-protein shakes or soy-protein fruit smoothies as a safe and healthy way to achieve fast and permanent weight loss. Apart from the wonderful health advantages of soy, this a safe protein source without the unwanted cholesterol and saturated fats that accompany animal protein sources and sabotage low calorie weight loss programs.
Read on to discover some other wonderful benefits of this incredible this food source.
1. Soy contains health enhancing isoflavones. Isoflavones are compounds found only in plants which have strong antioxidant properties. hese compounds repair, and help prevent damage to cells caused by pollution, sunlight, and normal body processes. Free radicals can easily cause harm to the immune system, whose cells divide often. They may also be responsible for some of the changes of aging.
2. Reduce risk of heart disease. Soy's protein and isoflavones lower LDL cholesterol and decrease blood clotting, which reduces the risk of heart attack and stroke. In one study, people who drank a "milk shake" containing 25g of soy protein for nine weeks experienced, on average, a 5% reduction in LDL cholesterol. And people with the highest LDL levels experienced a 11% drop. (For each 10% to 15% drop in the LDL level, the risk of a heart attack decreases 20% to 25%).
3. Protection against cancer. Soy's soluble fiber protects the body from many digestive related cancers, such as colon and rectal cancer. While its isoflavones may protect the body from many hormone related cancers, like breast, endometrial (uterine) and prostate cancer. Isoflavones act against cancer cells in a way similar to many common cancer-treating drugs.
4. Counter the effects of endometriosis. The isoflavones in soy products may help to offset the action of the body's natural estrogen, which is often responsible for instigating the monthly pain, heavy bleeding and other symptoms of endometriosis.
5. Protect against prostate problems. Eating soy products may protect against enlargement of the male prostate gland. The size of the prostate gland tends to increase with age, causing various types of urinary difficulties, including frequent nighttime awakenings.
6. Guard against osteoporosis. Soy's protein enhances the body's ability to retain and better absorb calcium in the bones, while its isoflavones slow bone loss and inhibit bone breakdown, which helps prevent osteoporosis. There is evidence to suggest that isoflavones may also assist in creating new bone.
7. Control symptoms of menopause and perimenopause. Soy's isoflavones help the body regulate estrogen when this hormone is declining or fluctuating, which helps alleviate many menopausal and PMS symptoms. Research has shown that soy isoflavones can reduce menopausal hot flushes in women.
8. Help control diabetic conditions and kidney disease. Soy's protein and soluble fiber help regulate glucose levels and kidney filtration, which helps control diabetic conditions and kidney disease.
What an incredible little bean! With such profound health benefits how can you overlook this wonderful food source? If you haven't yet noticed, gone are the days when the only way soy products came were in strange tasting meat substitutes. You can now access a wide range of soy products and use soy in a variety of ways to suit any taste palate.
(c) Kim Beardsmore

How to Snack Without Getting Fat

Did you know that when you are on a diet, if you eat something and no one sees you - it doesn't contain any calories! Of course that's not true...but it is how many of us think! Learn how to beat the hunger pains between meals.
Are you a secret snacker? Do you eat when you are bored, upset, angry? Does every day mean a chocolate bar for you? Snacking…the secret sins of most people wanting to lose weight.
As a wellness mentor I find that people are often feeling so guilty about snacking they are embarrassed to talk about it openly. Women in particular laugh nervously when I ask them what happens to their food consumption around 4pm. This often is the time of the day when the "Snack Monster" rises up and takes control of them! Often these women berate themselves with ideas about being weak and out of control. They either eventually give up on their diet altogether or develop counter thoughts so they don't feel so bad. "It didn't really matter - it is fat free". Or, "if no one notices, the calories don't count".
Your diet does not have to be like this.
You can lose weight without being hungry. You can learn to take control of the "Snack Monster" and your program can be one to set you up for success, not failure.
An important key is to learn how to recognize what your body requires, the signals it gives you, and learn how to respond to those signals appropriately – diet and guilt are two words that do not belong together.
Hunger is the body's way of telling us we need to replenish depleted nutrients. Unfortunately our body can't say "I need more vitamin D". That would make things so easy! Many of us interpret hunger pains as our body saying "I need more fat", "I need more sugar".
The keys to healthy snacking are:
1. Know what foods to avoid, and
2. Planning – get yourself organized.
What is a healthy snack? One that contains little or no sugar, little or no salt (sodium), no white flour and no saturated fat. Check the food labels to see what is inside. Many foods are now labeled 'fat free' but are laden with sugars and will still cause an influx of calories. Do not assume that 'fat free' means healthy! Western societies are eating more and more fat free foods, and yet obesity levels are rising faster than ever.
Healthy snacks do not live in a vending machine.
Here are some healthy snack ideas. Raw vegetables, such as celery, carrots, cauliflower, broccoli, green pepper, green beans, cucumbers, mushrooms or zucchini may be served with a lowfat dip. Fresh fruit in season. Lowfat quick breads and muffins, such as pumpkin, zucchini, banana or bran. Non-sugared cereals, snack mixes made with popcorn and whole grain cereal. Lowfat yogurt with fresh, frozen or canned fruit. Shakes with lowfat milk or yogurt and fruit. A few squirts of butter-flavored spray and a sprinkle of garlic or onion powder on popcorn
Organize yourself to stay on track. Plan to have a small snack mid morning and mid afternoon. It is much better to curb your hunger than to starve yourself. Plan your snacks as part of your overall daily food plan. Organize your week – especially if you work outside the home. Write a list of snacks for the entire week and make sure you shop ahead. Buy enough to last the whole week. Buy a variety of healthy snacks so you don't get bored.
A report has shown that people who have a healthy intake of food in four of five episodes throughout the day are less prone to obesity than those who eat three or less times during the day.
Snacking CAN be good for you!

Heartworms Alert - Know The Warning Signs To Save Your Pets Health!

Has your pet recently been coughing, eating less, or being more lethargic than usual? If so, it is possible that your pet is infected with heartworms and may need immediate help and attention. Heartworms may infect a host for up to 2 years before any signs or symptoms are visible, and often when they are diagnosed it may be too late for some pets.
Heartworms are an infectious parasitic transmitted by mosquitoes that invades major organs in dogs and cats like the lungs, pulmonary arteries and heart. Heartworms grow and multiply within the pet body and can survive for up to 5 years. Heartworms cause damage and block smaller arterial vessels in your pets key organs leading to organ damage and a multitude of health complications.
The symptoms of a heartworm infestation are often difficult to recognize or may be overlooked or discounted as merely flu or cough-like symptoms. Coughing, weigh loss, lethargy, rapid heart beat, poor coat condition, diarrhea and loss of appetite are common symptoms. Treatment to rid a pet of adult heartworms is a costly vet procedure and involves exposing your pet to arsnic poisoning treatments to kill the adult heatworms - a procedure that can be fatal for aged pets or ones in deteriorating physical condition.
The best approach to dealing with the risk of heartworms is through and active prevention program. Prevention is the key to controlling and avoiding the health problems associated with these highly contagious and common parasites. A simple oral medication administred once a month is all it takes to protect your pets from the damaging effects of heartworm infestation.

What You Need to Know About Oily Skin by Meredi Wagner-Hoehn

Oily skin can make it difficult to maintain your skin’s health and beauty. However, if you know the factors which contribute to extremely oily skin, you can better understand the treatment options available. If you have oily skin, here are a few things you should know about your skin type.

How the Oil Is Produced

The sebaceous glands reside deep in the skin, in the dermis, the second level of skin. Throughout a person’s life, they produce oil, otherwise known as sebum. The glands are particularly concentrated in the face, neck, back, and chest, making these areas the oiliest on any body, not just on oily skin types. Not surprisingly, the person with an oily skin type has an overproduction of oil which creates excessive shine rather than the desired, balanced healthy looking glow.

What Causes Oily Skin

Having oily skin may be out of your control. As a hereditary trait, if your family members have oily skin, you are more likely to also. It can also be linked to hormones. For example, upon beginning a birth control regimen or hitting puberty, many women find themselves dealing with oily skin.

However, there are a few things which contribute to oily skin which can be avoided. Humidity may assist in over-production of oil; consider getting a dehumidifier for your home or office. Your diet also plays a large role in your skin’s temperament. Eating large amounts of proteins and vegetables while avoiding carbohydrates and saturated fat can help moderate your skin’s oil production.

How to Tell if You Have Oily Skin

Other than the obvious give-away of feeling extra oily, oily skin types come with a few other telltale signs. People with oily skin tend to experience pimples more often than other skin types. Pores tend to be enlarged, allowing more dirt and grease to collect if not cleaned properly. Make-up also tends to wear off more swiftly.

How to Treat Oily Skin

The main treatment tip for oily skin: be gentle. When you use harsh soaps and cleanse until there’s no oil left, the body notices and naturally produces even more oil to take its place. Using a cleanser followed by a non-oil-based moisturizer can increase the quality of your skin. Facials also enhance oily skin, particularly when they incorporate glycolic or salicylic acids.

For more personalized skin care instructions, consult with Zimmet Vein & Dermatology, a professional Austin dermatology clinic owned by renowned dermatologist, Dr. Steven Zimmet.

KegelMaster The Most Effective And Result Oriented by Andrew Rivano

The life of a woman has got a tremendous boost with the introduction of the effective device Kegelmaster. It is till recently the latest, interesting, durable product in the market. It is without doubt that the device is result oriented and with the addition of proper kegel exercise the female disorder of loosening of the pelvic muscle, menstrual problems can be eliminated too and what more you will be far away from the delicate and sensitive process of surgery thus saving money and effort you would have put if there was no such a device to look for .The device is really safe to use it and is made of quality plastic material.

Many women wonder as to how long the Kegelmaster has to be used and what time it will take to get the desired results. Both the questions need a little explanation. It would not be wise enough for anyone to leave the product being used when once started. The benefit you have accrued from using the device will gradually face away and soon you will be back to the situation where you were and your muscles around the pelvic area will get start to loose again. More over as you have come out of other disorders like menstrual problems, overactive bladder, etc, it will be best not to leave the device but to continue for life and only spend some minutes a day according to your convenience. To the next question when you will get the desired results, it varies from one woman to another. For some the result may be achieved in a very short period of time and for others it may take a month or nearly a year also.

Many women suffer from leaking of urine at the instance of coughing, laughing and this is better taken care of the use of this device. It is completely natural, cost effective and easy to use.. Just use it for a few minutes a day when the children are in bed or outside to school and reap the benefit of the Kegelmaster.

Ambulatory Phlebectomies Remove Varicose Veins by Meredi Wagner-Hoehn

Varicose veins are more than a cosmetic nuisance. They can cause pain, as well as indicate a more serious vein condition beneath the surface of the skin. Ambulatory phlebectomy allows a qualified vein specialist to remove the troublesome veins, leaving healthier legs and smoother circulation.

Before Getting an Ambulatory Phlebectomy

Schedule a consultation with your Austin phlebologist (vein specialist) before setting your sights on an ambulatory phlebectomy. The medical professional will conduct a physical and discuss your medical history with you to determine your eligibility for this varicose vein treatment. Then, they take an ultrasound of the legs, helping to determine precisely where the vein trouble starts and if it indicates any hidden concerns which require treatment. This also helps them decide if you require additional vein treatments in conjunction with the ambulatory phlebectomy; oftentimes, combining different spider and varicose vein treatments results in a more effective final result.

The Ambulatory Phlebectomy Procedure

To start the procedure, the cosmetic dermatologist will outline the specific veins undergoing the treatment. They then inject a local anesthetic into those specific areas for the patient’s comfort. Then, they puncture small incisions to reach the veins. A miniscule hook is inserted into the leg, hooking around the vein and pulling it out. Generally, this simple procedure doesn’t require stitches. Patients are commonly out-and-about again within an hour. A compression bandage and then compression stocking help facilitate the healing. Bruising and swelling may occur around the treated area; these effects are expected and temporary.

The Risks of an Ambulatory Phlebectomy

With an experienced, qualified vein specialist performing your ambulatory phlebectomy, risks are few and far between. However, occasionally a small segment of the vein may remain in the skin. When they inflame, the leftover vein becomes tender. However, recovery time and over-the-counter painkillers generally fix this issue.

For all your dermatology and vein needs in Austin, TX, call Zimmet Vein & Dermatology. Dr. Zimmet has a wealth of experience and training in cosmetic dermatology and venous treatments. Schedule your initial consultation today to discover which varicose vein treatment will best serve your vein condition.

Is Caffeine Buzz A Good Or Bad Thing? by Gertie Guide

Today over 90% of North Americans consume caffeine on a daily basis. This central nervous system (CNS) stimulant has exploded into the retail coffee market not only in the volume consumed, but in the variety of ways in which to enjoy it as well.

There's something for everyone, from the elegant gourmet coffee houses to your everyday coffee shops and sports bars. Typically found in tea and chocolate at much lowers levels, caffeine is also a common ingredient in both prescription and over-the-counter pain medications.

Caffeine Debate

Coffee is one of our most cherished and debated-about drinks. There are people who will tell you they simply cannot live without their daily dose of java. Others avoid it for its health-related side-effects or its undesirable over-stimulating results. While caffeine is clearly a stimulant, "facts" about its benefits or dangers are often clouded in myth.

A Sobering Thought

How many of us have been told that drinking coffee will help a drunk person become sober? This is actually false. While caffeine may help someone who has had too much alcohol become slightly more alert, it does not sober them up. However, the hangover headache may be helped by an aspirin painkiller combined with caffeine.

The combination is said to increase aspirin's effectiveness by as much as 40%. In fact, there are headache medications now that contain caffeine for that very reason.

Energy Boost?

How about the 'theta energy' boosting effect promised by energy drinks to make you more alert or perform faster, better or get higher. It's heavy promoted to the college student population. Is this effect just in the marketing or in your brain? Consider that the average cup of coffee has 100 milligrams of caffeine in an 8 oz. serving. An equivalent serving of a chilled energy drink has about 80 milligrams.

Health Or Hype?

And what about the debates about caffeine and your health? Again research varies, but the concerns focus on everything from the impact on your sleeping patterns to your blood pressure. In the latter case, caffeine is cited as a culprit in worsening the symptoms of hypertension due to increases in heart rate. In addition, there is also concern that it can have a negative impact by reducing the effectiveness of prescribed medications for the disease.

Brain Food

On the plus side in the health debate, there are medical studies that indicate caffeine might have a positive role in memory retention and the prevention of some cancers.

The American Academy of Neurology presented a report in 2007 (, Aug 9, 2007) demonstrating caffeine's impact on improved brain activity in the frontal lobe. The study found that women 65 and older who drank more than three cups of caffeinated coffee had a 33% less decline in memory over women who drank one cup or none.

These results were not found in men however, which has led researchers to begin studies on whether caffeine is metabolized differently by men and women.

Obviously, there is the potential for both a good buzz or a bad buzz in your morning brew, energy drink or cup of tea. Because caffeine is a CNS stimulant, its effect will depend on your individual level of sensitivity to these types of stimulants. The key is knowing the state of your own health and the impact that caffeine consumption has on you.

KegelMaster A Miracle For Women Of Today by Andrew Rivano

There is no denying the fact that at a time when men and women are living a life full of tension and not getting the real enjoyment of their sexual life , Kegelmaster has brought a welcome relief which is no doubt result oriented. It is a process device which is really helpful for women. A device which really assist in strengthening the already weekend pelvic floor.

Around the vaginal area there lies a huge amount of muscles which are unused and till recently women were not able to exercise these muscles. With the introduction of Kegelmaster the pelvic floor muscles can be easily cradled to add a more dynamic resistance. There are many men and women who do not feel the contractions in the vaginal area as the muscles are indeed weak but the vaginal muscles tightening a woman can bring a man to orgasm and that to by just contracting Before every intercourse it is highly recommended that it is used to give you the greatest sexual experience of your life.

There are different levels of tensioned settings associated with the Kegelmaster and you have the liberty to adjust the setting which will suit your workout and gradually go on increasing the tensions as the strengthening of the muscles progresses. In this manner anyone can have a chart of their progress and get an opportunity to see the results faster. Excellent results can be obtained by the use of this device and it can help women to come out of problems like lack of vaginal tightness, not satisfied orgasm, urge incontinence, overactive bladder, menstrual cramps, pelvic pain and many more.

The women of today who use this device are surely much happier with the results they have got, but it has to be remembered that patience is very much necessary any you have to be very much consistent. To get to see the actual result it may take a month or some more and over that if you are affected by urinary incontinence then this device will be of great benefit provided you are ready to put in that extra effort Lastly I would like to assure that the Kegelmaster is really durable made of high grade hygienic plastic material which is also easy to clean.

3 Big Reasons Your Pet Deserves Sea Veggy Tails by Timmy Vic

Have you heard the great news? Farmasea has a brand new dietary food supplement formulated especially for cats and dogs! Called Sea Veggy Tails, it's exactly what your furry pal needs to stay healthy and balanced!

Not sure if Sea Veggy Tails is right for your dog or cat? Check out our top 3 reasons that your pet absolutely deserves Sea Veggy Tails!

1. Your Dog or Cat Deserves to Feel Great

Let's face it – Fido and Fluffy can't verbalize what they're feeling, and even if you're the best pet owner in the world, you may not know something is wrong until it's too late. By giving your dog or cat Sea Veggy Tails, you'll be starting him or her off on the right path to proven health.

2. Sea Veggy Tails Uses the Same Blend of Edible Sea Plants as Found in Super Sea Veg

If you're someone who feeds your pet organic health food or even makes his or her food yourself, you'll feel good knowing that Sea Veggy Tails uses the same ingredients as the nutritional food supplement created for humans.

3. You'll Be Able to Enjoy Your Pet Longer

Sadly, pets don't live as long as we do. If you could extend the life of your dog or cat, wouldn't you? With Sea Veggy Tails, you are giving your best furry friend the opportunity to live the longest, healthiest life possible. Often what plagues our pets is constant infections and arthritis. You will save more on Vet bills than you will spend on the Sea Veggy Tails, over time, I guarantee it!

Don't wait! Order your supply of Sea Veggy Tails online right now. And write to us to let us know how much your pet enjoys feeling in tiptop shape!

How To Find The Motivation To Exercise by Gertie Guide

In today's stressed out world, finding and keeping the motivation to exercise is one of the most difficult challenges in maintaining our health and wellness. In other areas of our lives we tend to do a much better job in balancing but for majority of us, exercise gets pushed to the side.

Motivation is what provides meaning for all our efforts. It's what gets us up in the morning. It's what puts a smile on our face. And it sustains us through tough times.

Most of us do have a strong sense of motivation in at least one area of our lives. It's what or who we love: our spouse, children, friends, pets or even a great job. We do anything to protect and be the best we can be regarding it. However when it comes to taking care of ourselves, our motivation often falters. Why is that?

We know that we need to take care of ourselves and that it's good for us. Problem is, knowing it is not enough to get most people maintaining a regular fitness routine. Excuses abound because we've been focusing outside ourselves.

What Motivates Us To Exercise

Motivation can come in many forms. An upcoming obligation or event may be enough to move us into action, like desiring to fit into that perfect wedding gown or tuxedo. New Year's Resolutions usually kick start the majority of people. In fact it's peak season at most fitness clubs.

A wake-up call may have come from our health care provider, warning us that we have now entered the high risk group for heart disease, cancer, or other life threatening illnesses. This may do the trick, but we've just added the extra stress and fear of illness or even death to our decision. It's certainly not a healthy state to be in, but unavoidable to many.

The most difficult hurdle we face to getting ourselves moving is an emotional one. If depressed already, finding the motivation to get on with an exercise routine seems almost impossible. This is despite the fact that regular exercise is a great stress reliever and depression fighter.

So, how do we get going down a path that's so good for us? What helps us take that first step or sustain a program already begun?

Internal Motivation

It starts inside. We need to turn that desire for something better into an intent to become healthier and more fit. We need to internalize the love we have for others into feeling more compassionate about ourselves. Everyone deserves to be fit. Well, we do too. And we don't have to go it completely alone. There are options to help us get focused and keep us on the right track.

Getting Help

Find a friend who will join a program with you. It's a great way to help and encourage each other when one of you is struggling. This friend will not only call you out when you falter, but actually help you get back on track. Be each others champions.

Do before and after Images. Taking pictures after each week will help you monitor you're gradual progress while letting go of expecting dramatic overnight changes.

Tell your friends and family you are committed to this fitness plan and you expect their support or complete non-interference.

Celebrate the milestones, be it a week of committed walking, to a looser waistband. Revel in all the victories no matter how small they seem.

Have a back-up plan in place before you begin your program, for those times when you are truly unable to meet your commitment. If you need to be away on a business trip, for example, commit to finding facilities there, either at a club or at the hotel itself. Ultimately, planning is the key to your success.

We can do this. We've seen it work with others now let's give this gift to ourselves

Pilates Training: Not Just A Work Out But An Art Form by Andy Guides Jr

Pilates are considered the perfect exercise program. It disciplines the mind and body giving a holistic approach to this unique exercise method. Watching a class gives the illusion of easy movements that don't cause much of a sweat. But this is far from true. The exercises require strength, balance and focus.

This exercise method is used for a number of reasons. Weight management being a popular choice for using this method of exercise. Although you don't move particularly fast during a work out session, you are burning essential calories as a result of the tension applied to the muscles. Great concentration is necessary to maintain balance and peace of mind.

This unique fitness program is practiced all around the world. It's calming effects on the mind are an added benefit. People that do the program on a regular basis report clearness of mind and an overall sunnier disposition after doing the exercise. It also tones and strengthens the body, making this a very popular work out regiment.

The program has many benefits. People that do this form of exercise tend to develop sculpted, lean bodies. This method elongates the muscles, which adds a dancer or gymnast style elegance to an individuals posture. You become stronger and more coordinated.

Pilates was created as part of a rehabilitation regiment for injured soldiers during World War I. Joseph Pilates was a nurse when he created the exercise form. It proved to be very successful in assisting soldiers that lost some or all of their mobility. He worked on this method for several years, until he perfected is specialized art form.

He studied various forms of yoga and meditation arts from around the world. He also incorporated martial arts into his method making it somewhat of an art form. Besides the physical advantages of the program, it is also said to bring clarity and peace of mind. Therefore, it is considered a holistic form of exercise.

Pilates is a relaxing workout that promotes healthy, strong bodies. It has become extremely popular in today's health conscious world. Both men and women enjoy this fitness program. It is a low-impact routine, making it possible for a variety of people to be able to safely participate. But it is important to stay true to your own fitness level and slowly allow your strength to build to avoid injury. The physical and mental advantages will make this program a popular workout choice for a very long time.

Heart Disease Dangers And Prevention by Andy Guides Jr

Coronary artery disease is a common term given to heart disease. It is also called arteriosclerosis. There are many causes and treatments to this silent killer. It is important to know the risks involved so you can take action before you develop problems.

You Do Not See It Coming.

You could have no idea that you have coronary artery disease. During the course of a normal day the heart works efficiently. It pumps blood through the body and life goes on. However, that blood flow can be restricted or even interrupted. Fatty deposits in the arteries can cause these problems. Gradually they build up until blood no longer flows properly to the heart. The heart cannot function and live without proper blood supply. For many years this scenario can play out - until something has to give. If you do nothing, it will eventually be your heart.


Lifestyle is a big influence. Eating a high fat and high cholesterol diet can be a factor. Sedentary lifestyle may also be a cause.

Genetics may also play a big role. Often times, heart problems run in families. If you have a close relative with a heart condition, you may also be as risk.

If you smoke, your chances for a heart attack increase considerably. It is a proven risk factor.

Diabetes type I and type II are another indirect cause. Diabetes affects circulation.

Young people can get this disease. However, the risk increases with age.


Unless you are having a heart attack you may not know. High blood pressure or cholesterol can mean that something is wrong, so be aware of this.


The best agreed upon treatment is prevention. A lifestyle that contains exercise, fruits and vegetables is recommended. Limiting salt and fatty foods is also a good thing. Management for conditions like hypertension and high cholesterol are very important. They are also known as silent killers. If you have had a heart attack it will be very important to listen to your doctor. You may need to take medications and revamp your lifestyle.

Take the initiative and take control of your health. Learn everything you can about your condition. Internet and libraries are a good source of knowledge.

In Closing

There are many things you can do to treat and prevent heart disease. See your doctor and learn the basics of this silent killer. You may be unaware of its existence until it strikes.

What Can Cosmetic Dentistry Do For Me? by Nick Messe

Cosmetic dentistry is the use of dental techniques and equipment to enhance the appearance of the teeth and smile, as well as the health of the teeth. Cosmetic dentists are not only required to possess an extensive knowledge of dental health, but also a special artistic ability that allows them to improve the appearance of the teeth. Due to recent advancements in technology, dentists are now able to improve the appearance of the teeth through a number of different techniques.

Cosmetic dentistry is commonly thought of including procedures that patients elect to undergo for purely aesthetic purposes. While this is true with many cosmetic dental procedures, this is not always the case. Many cosmetic dentists are also skilled and experienced in restorative dentistry, as well as cosmetic procedures.

Restorative dentistry is similar to cosmetic dentistry, as it commonly improves the appearance of a patient's smile, yet restorative dentistry refers to procedures that a patient must undergo to ensure proper dental health. Two examples of restorative procedures are fillings and dental implants. While these two procedures improve the appearance of the teeth, they also help to restore a smile to its ideal condition and protect teeth against cavities and decay.

However, there are also many dental procedures that are able to give patients a dazzling smile. One very popular dental procedure is teeth whitening. Teeth whitening procedures allow dentists to remove stains on the enamel of the teeth and restore the teeth to a bright white. These stains can easily be caused by smoking, coffee, red wine, and other highly pigmented foods and beverages. As many people age, they commonly notice that their teeth have become yellowed or are simply not as white as they once were. A teeth whitening procedure can greatly enhance the appearance of the teeth and supply a patient with a beautiful smile.

Cosmetic dentistry can also improve the appearance of teeth that have suffered from noticeable decay or have become chipped or worn. Dentists can accomplish this by offering patients the opportunity to receive inlays/onlays or to receive dental veneers. Inlays/onlays are commonly made of porcelain and are very similar to dental fillings, except that they require two dental visits, as they are pre-molded before adhered to the teeth.

Inlays and onlays allow dentists to improve the appearance of the tooth by fixing discoloration, restoring the shape of the tooth, and providing a protective covering to discontinue further destruction of the tooth. Dental veneers are defined as porcelain laminates that are adhered to the teeth and improve their appearance and shape. Dental veneers are a great option for those that are interested in re-shaping and greatly improving the appearance of their smile.

Cosmetic dentistry allows patients to truly make over their smiles. For those that do not like the shape of their teeth or that wish their smile was whiter, cosmetic dentistry can make a huge difference in the appearance of their teeth. If you have ever wondered what cosmetic dentistry could do for you, the answer to that question could be that it could give you the opportunity to truly love your smile.

Botox Training Offered Through Private Training By Elite AMBT by Timmy Vic

Elite AMBT, leading provider of Aesthetic, Medical and Business Training is offering a top-class Botox Training through a private training option. Offering Botox and Dermal Fillers training all over major cities in North America and the United Kingdom, Elite AMBT has positioned itself as being the best training option for any aesthetic and medical learning-oriented individuals. Private training with Elite AMBT will ensure a personalized approach and learning experience as well as a comprehensive training on Botox and Dermal Filler injections under the supervision of world-class instructors.

Elite Aesthetic Medical and Business Training’s programs are usually offered in 5 different learning environment and options; private training, private seminars, seminars, webinars and online training. Private training is a very appealing option for many individuals looking to further their practice by adding Botox and Dermal Fillers injections. Private training allows for a personal approach and one-on-one experience with a certified professional instructor who will train you and answer all questions along the way. Private training for Botox injections is affordable and is a flexible option to accommodate busy schedules of health practitioners all over the country.

Private training is offered in two different convenient options. The first option is for one of Elite AMBT’s renowned instructor to travel to the client’s clinic or home to offer the training. This allows for the client to select the training package needed and to choose the date, time and location of the training in order to be completely comfortable and at ease during the training. The second private training option available is for the client to travel to Elite AMBT’s private office located in the Daytona Beach area, in Florida to get private training on Botox injections. This option is the most popular amongst clients.

There are many advantages for health practitioners to choose private learning options for Botox Training over regular seminars or even online learning. For clients choosing the first option of private training, substantial savings over travel expenses and accommodations can be a great incentive. The private training option allows for a greatly personalized learning experience. Clients will experience better instruction, communication and supervision from their instructor in a private setting and will be able to get optimal training on Botox and Dermal Fillers. With the Private Training offered by Elite AMBT, clients will beneficiate from hands-on approach with live models and be able to get certified in as little as one day or in more days – all depending on the client’s desires.

Regular Botox Training courses can seem out of reach and overpriced, but with Elite AMBT, health practitioners can now get the training they need at an affordable price. The private training offered by Elite is given by certified and experienced instructors and allows for a personalized training for physician, nurses and all other health practitioners at the location and convenience of their choice.

For more information on Elite AMBT’s Botox Training program or to submit a quote for private training, please visit eliteambt.

Aerobics: What Is It And When Did It Start? by Andy Guides Jr

Aerobics is a combination of physical exercise, strength training and stretching. Thirty to sixty minutes is the amount of exercise recommended by the American College of Sports Medicine.

Not only is aerobic activity important in controlling body weight, there are an abundant health benefits that come with exercise.

Aerobic fitness can help to maintain good blood pressure levels, allows the heart to pump more effectively, decreases bad cholesterol while improving the good, and by reducing the systemic inflammation can lower the chance of having heart disease.

Another benefit of exercise in people with Type 2 diabetes is that it makes the efficiency of the body better by increasing tissue sensitivity to insulin. In addition, more glucose is produced and pressed out of the blood stream. The blood will enter the cells and decrease the amount of glucose in the blood. By allowing glucose to metabolize in the body and letting normal blood sugar levels be maintained, aerobic exercise minimizes the risk of developing diabetes.

Obesity, which is a big concern in the United States is the first noticeable health benefit of exercise. Any amount of increased activity will bring about a change in the body, including a decrease in body fat and an increase in lean muscle.

Aerobics also helps with the over all quality of life by improving sleep, reducing fatigue, increasing energy levels, improving mood, reducing depression, stress and anxiety. It increases endorphins, which make the outlook on life more positive, prevents certain cancers and may help to increase longevity all while being happier.

Reaching a target heart rate is key to benefiting the most from aerobics. Using the age method, age is taken away from 220, then that number is multiplied by 0.7. The American Heart Association recommends a target heart rate range of between 50% and 75%t. Because people exercise at different fitness levels, this method may not be completely accurate but it does give a number to work toward.

In 1968, Dr. Kenneth Cooper developed a series of exercises listed in his book, Aerobics, that he knew would help to prevent coronary artery disease. These exercises were running, bicycling, swimming and walking.

Aerobic dance came about shortly after Dr. Coopers book was published, by a woman named Jackie Sorenson. She developed dance routines that were found to improve cardiovascular fitness.

In 1983, Howard and Karen Schwartz developed sportaerobics. In 1984 the first national aerobic championship was organized, and in 2002 the competition consisted of 6 athletes performing a 1 minute 45 second routine done to music. The judges based their score of up to 10 points each on artistic and technical merit. In 1996 sportaerobics was changed to gymnastique discipline.

Aerobic activity is an important part of maintaining good health and having a happier, fuller and longer life.

Super Sets and Tri Sets: The Basics of Using Them to Boost Your Workout by James Druman

Both super sets and tri sets are high intensity forms of strength training. These are not beginner workouts, but more intermediate to advanced work. If you think you are ready, they will really bring your workout up to the next level and provide a great tool to use when you are in a hurry and don't want to lose the intensity.

Hitting a plateau can be a really devastating when strength training. Your body just won't gain any size or strength no matter what you do. One way to elevate the intensity is by shocking your body with really intense work, and this is where super and tri sets shine—the added strain from these can cause your body to snap out of a plateau and start some serious gains again.

Super setting is basically a workout technique in which you perform two exercises one after the other with no rest in-between and generally very little rest in between the actual sets. Tri Sets are very similar, except a third exercise is done after the second. Tri Sets are very advanced and should not be attempted by beginners.

There are two general types of these workouts. You can either work the same muscle group during the super setting (ex. Bench Press followed by Cable Fly) or you can switch muscle groups (ex. Bench Press followed by Deadlifts). In addition, Tri Sets are more advanced and generally utilize the same muscle groups to perform all of the exercises.

Here are some example workout sequences if you think you're ready for this kind of workout. I personally like super sets that work the same muscle group, so with each exercise I'll give an alternative to change it to a tri set if you would like.

Chest - Dumbbell Flys / Dumbbell Press / Chest Dips (Add for Tri)

Back - Seated Cable Row / Wide Grip Pull Down or chin-ups / Underhand Pull Down (add for Tri)

Shoulders - Military Press /Upright Row / Lat Raises (add for Tri)

Legs - Squats / Deadlifts / Lunges (add for Tri)

Also, I really like to do compound movement exercises as I think they are the best. It is often not possible to do compound movements for super sets on your biceps and triceps, so if you have to add isolation exercises here please feel free.

If you're not familiar with them, compound movements take all the small muscle groups into account and work three or more of them at same time or in conjunction with each other. They really increase the quality of any workout and ensure that you are really building muscle. It is a very important concept to understand (but one that goes a little out of this article's scope) that to truly get a lean muscular body you must first get strong, and the only way to truly get strong is doing intense compound exercise movement.

Adding supersets and tri sets to the mix is a way to boost the intensity and rocket through any training plateaus that you may hit. Try them today, you won't be upset. But you may be a little sore!

What Is The Right Age For Braces? by Nick Messe

For a parent whose child does not have perfectly aligned teeth, which unfortunately is many of us, the question of whether to get braces can be a difficult one. Deciding on when to get them is the next question. Once the decision has been made, the options can be overwhelming. There are some guidelines that will help you to make these choices.

The American Academy of Orthodontics recommends that children receive an orthodontics screening somewhere between the ages of two and seven. However, this age is too early to install braces. The screening is only so the orthodontist can assess how your child's teeth and jaw are developing, and identify potential problems. Based on the results, the orthodontist will be able to make an informed recommendation on whether your child will need braces in the future.

Most children who need braces will receive them between the ages of nine and thirteen. This is the ideal age, since the jaw is strong enough to support braces, but still developing, so the braces can do their work as the child grows. After fourteen, the pace of development slows and it becomes more difficult to make significant changes in alignment through braces. However there are still options available.

Before deciding how to proceed, the orthodontist will study your child's teeth in a variety of ways, including direct examination, taking photos and X-rays, and making models from impressions of your child's teeth. He will also use computer simulations to project the outcomes of various courses of treatment. Installation of braces consists of bonding a bracket to each tooth and connecting the brackets with arch wire. Some models of braces also require elastic or metal ties to connect the wire to the brackets.

Traditionally, braces are made of stainless steel or ceramics, but it's also now possible to make the brackets and elastics out of clear or colored plastic, including colors that match your teeth. These are a good option for those who don't want the shiny smile look while wearing braces. However, that must be balanced against the fact that metal braces work faster, and in the case of severe bite problems, may be the only option.

Another option for those who want less visible braces are lingual braces, which are installed on the inside of the teeth, nearer the tongue, hence the name. Lingual braces do require more care in watching what you eat, and so are more appropriate for older patients. Lingual braces are also more expensive, and more work for the orthodontist to install.

Invisalign braces are a special type that do not require brackets. Instead, they are clear plastic trays that are fitted on the ends of the teeth. Their transparency and the lack of an arch wire means that they are nearly invisible. However, they are also suitable only for relatively minor problems.