Tips to Achieve Your Optimal Weight Loss and Body Shape

Tips to Achieve Your Optimal Weight Loss and Body Shape
 by: Cheryl Haining
A few simple changes can make all the difference to the long-term health of your body. Here are some tips and suggestions to assist with weight loss and to improve your body and your health.
Food Choices
What you eat and drink gives your body the fuel and energy to carry out all the physical and mental activities that you do every day. Some foods, such as fresh fruits and vegetables provide excellent fuel for the body, with lots of beneficial nutrients.
Other foods provide poor quality fuel. These include high sugar content foods and 'junk' foods. What percentage of your current diet is giving you energy efficient, nutrient rich food? Try keeping a diary for a week then analyse where your major energy and body fuel comes from.
Healthy Choices
Choose meals and snacks that are kind to your body. These are natural foods such as fruits, vegetables, salads, grains and pulses. These are 'living' foods. Avoid foods that are over processed, stored too long, high is sugar or fats. These are 'dead' foods with little to offer nutritionally. Variety is also vital, helping you obtain the broad range of nutrients your body requires.
Fibre
Your body needs between 18-35 gms of fibre a day. Fibre, together with water, is essential for proper digestion. Fibre provides the food for 'friendly bacteria' in the colon, which manufactures various essential vitamins. One cup of the following is equal to 10gms of fibre: - oats, peas, dried apricots, peanuts, prunes and sunflower seeds. Half a cup of wheat bran or almonds also equals 10 gm of fibre.
Water
Your body is 70% water and it needs a fresh daily supply to ensure cells are hydrated and energized. Water is essential for the digestion of food. Keep your body properly hydrated by drinking 6-8 large glasses a day.
Less is more
Eating large meals puts a great strain on the digestive tract. Choose smaller, more frequent meals. This will keep your fuel tank topped up through out the day. Remember the more you eat the more your body has to either burn off, or store as fat. So eat to live – don't live to eat! Slow down eating and enjoy your food. Chewing is essential to assist the digestive process. Eating food quickly, or while stressed, disrupts digestion and the absorption of nutrients.
Get Active
You need enough activity to keep all your moving parts in good working order. Choose the form or exercise that suits you best. Remember to incorporate warming up and cooling down exercises to avoid pulling or straining any muscles.
Relax
Find time every day to relax. Take time out once or twice a day for at least 15 minutes. Sit or lie comfortably, close your eyes, breathe deeply and slowly. Listen to some relaxation music. No interruptions just focus your attention on your health, happiness and abundance of all you need.
Love
Love makes everything workable. For complete harmony of mind, body and spirit surround yourself with people you love and who love you. Follow these steps and watch your body reach its optimal potential.

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Body Part Isolation vs. Complex Movements in Strength Training

Body Part Isolation vs. Complex Movements in Strength Training
 by: Michael Geary
Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:
"What exercise can I do to isolate my _______ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?"
It doesn't matter which muscle someone is asking about, they always seem to be asking how to 'isolate' it. My first response to this question is always – "Why in the world would you want to isolate it?"
The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to 'isolate' body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.
When you attempt to 'isolate' muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.
Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to 'isolate' body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation. Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn't be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn't want a physique like those guys.
Another benefit to moving away from the 'muscle isolation' mindset to a more 'complex movement' mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.
Let's look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn't even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises.
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Lunesta ...... Miracle Sleeping Pill?

Lunesta ...... Miracle Sleeping Pill?
 by: Wendy Owen
Lunesta! What's all the fuss about?
It even sounds festive doesn't it ? And it appears that with this sleep medication, there may well be cause for celebration!
It's been some months now since Lunesta first appeared on the scene and was blessed by the FDA. So how has this non-narcotic, non habit forming sleep aid been performing?
Well from the information I have gathered, it seems Lunesta is stacking up very well compared to the other available forms of prescription sleep medication.
Lunesta (generic name Eszopiclone) was brought out by a company called Sepracor which has done extensive tests on the medication, the majority of which have had positive results so far, although the tests are still ongoing.
One of the greatest advantages of Lunesta is that it is the only sleep medication approved for long term use. This is a boon for those with chronic insomnia. In some cases the insomnia has been known to disappear altogether. Tests have shown those who have stopped taking Lunesta haven't suffered any rebound insomnia or withdrawal, both well known problems for those taking the benzodiazepine medications.
Another major advantage is that Lunesta is useful for both sleep onset and sleep maintenance insomnia. Meaning it will work as well for those who for have trouble falling asleep as for those who have trouble staying asleep. A caveat here though, Lunesta should be taken just before going to bed as it a fast acting medication. Don't take Lunesta and then take a trip to the movies! Also make sure you have eight hours set aside for sleep as it is also long lasting (no driving the car please before that time!)
Lunesta is available in 1, 2 and 3 mg tablets. It's best to start with a low dose and increase if needed.
Possible Side Effects
Every medication can have it's side effects and those that are possible with Lunesta include: Next day drowsiness Dizziness Headaches Uncoordination
Lunesta should not be taken by pregnant or breastfeeding women as the effect on infants is not yet known. See your doctor first.
Lunesta and Depression
If you've ever been depressed, you'll remember those agonizing hours between 2 and 4am tossing and turning and worrying about everything! What can you do when your depression medication precludes taking any form of sleeping aid? Never fear! Tests have shown that Lunesta is well tolerated by those taking Prozac (an anti-depressant drug) A ten week survey was done comparing patients on Prozac and Lunesta with patients on Prozac and a placebo (sugar pill)
Results found the Lunesta patients showed significant improvements. They fell asleep more quickly, stayed asleep longer and were more alert during the day.
Lunesta is available on prescription in the US. It's not yet available in Australia (that's why they call us "down under"!) Those in other countries would need to ask their doctor.
This article is for informational purposes only and should not replace individual medical advice from you health care provider.
Copyright 2005 Wendy Owen

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The Most Important Supplement You Can Take For Better Health

The Most Important Supplement You Can Take For Better Health
 by: Ryan Cote
This article will reveal one easy change you can make that will help better your health...
It's absolutely crucial that your body gets the nutrients it needs to function effectively and efficiently. The daily stress of pollution, fatty and processed food and stress deplete your body of nutrients and it's up to you to replace these nutrients. You can do this through healthy nutrition, or even better, through healthy nutrition and quality nutritional supplements.
For the average person, it's difficult to get the proper amount of nutrients needed from food alone. Even the healthiest of eaters might not be getting the recommended amount of vitamins and minerals. This is because it's hard to judge exactly how many nutrients you are getting from the food you are eating, not to mention certain forms of cooking actually destroys the vitamins and minerals in the food.
The best thing you can do for your body is to eat a balanced diet and supplement it with a quality multivitamin. You'll get some of the nutrients your body needs from the food and then back it up with a multivitamin for a very effective one-two punch.
There are five forms of mulivitamins you can buy: capsule, tablet, softgel, powder and liquid. Avoid tablets at all costs because they are the hardest for your body to breakdown and absorb. Liquid multivitamins are the easiest for your body to absorb because there's nothing for your body to breakdown. Both capsules and softgels, and powders, are also good forms of multivitamins in reference to absorption rate.
So which multivitamins are good ones to buy? Generally speaking, you get what you pay for. The cheap supermarket multivitamins are inexpensive but can't compare to a quality, more expensive multivitamin. Your best bet is to decide how much you can afford to spend and then do research on the Internet for the multivitamins that fall within your price range.
Multivitamins are probably the single most important supplement you can take. If you aren't taking one, you really should consider doing so. Combine this with good nutrition and a solid exercise routine and you'll be amazed at how great you look and feel!
Copyright 2005 Ryan Cote

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Using a Natural Approach to Managing Chronic Headaches

Using a Natural Approach to Managing Chronic Headaches
 by: Phyllis Grannis
If you are like most headache sufferers you can describe in great detail what it feels like to HAVE a headache but you cannot describe the signals your body gives you BEFORE you get the headache. Most headache treatment tries to just stop the pain but not stop what caused the headache in the first place. Real lasting relief is beyond your reach unless you learn how to respond to your body differently.
Natural headache relief is possible because you have habits that you are unaware of which trigger your headache pain. These habits occur in two areas. The first is physical. Anything that involves your body: how you hold your jaw, chronic clenching of your teeth and tense shoulder muscles, just to name a few. The second area is in how you respond to life stresses both positive and negative. We know from working with many long time headache sufferers, that your coping mechanisms now involve muscular tension and you no longer have a reference point for deep relaxation. That is what makes medicine so ineffective and a natural headache cure which works to prevent your headaches before they start so effective.
In our private practice we used biofeedback equipment to monitor levels of muscle tension in 6 different muscle groups of the head, neck and shoulders. It was without fail a shock to the headache sufferer, who sat down THINKING they were relaxed only to see from the objective equipment that they weren't. Over time their ability to recognize a truly relaxed state had been seriously impaired and their body had accommodated to what it thought relaxed felt like, but it no longer was. In order to find and experience deep, restorative relaxation a coach is needed to point the way.
So, using a process of natural headache relief means first that you learn to pay close attention to your body signals so that you can change them. For example, once you are aware you are clenching your teeth, you can train yourself to stop. It will require some help to be able to sense how your long-standing habits feel because the sensations you notice seem normal to you.
How do you know a natural headache relief approach will work for you? You have tried "everything" Is your life worse because of frequent headaches? You have migraine, tension, or mixed headaches more than once a month Do you find yourself anticipating headaches? Do you still depend on medicine for pain relief? Are you searching for a natural headache remedy?
Once you remove the behavioral triggers you can stop your headaches because you are eliminating the cause of the problem not just relieving the pain.
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Are your nutrition habits robbing you from the body you desire?

Are your nutrition habits robbing you from the body you desire?
 by: Marc Lindsay
What if by making a few small changes in your nutrition and eating habits you could add up to a 50% gain in muscle mass and loose up to 18% extra fat.
Well you could be robbing yourself of these gains just by not eating correctly and at the right times. You see by eating at the right time you can catapult your body into a fat burning anabolic state which will not only help you gain more muscle but also loose more fat at the same time.
You will be surprised at how easy it is to make a few simple changes in your eating habits and times and the gains that you will get from these very small changes.
In a recent study in the U.K it has been shown that eating irregular meals promotes fat gain. It all comes back to our body's "will to survive" mechanism. When you skip or prolong a meal your body will automatically go into saviour mode and start storing extra fat to be used at a later date. Consequently your next meal also stores a lot of extra fat.
By eating smaller meals more frequently you can not only counter this effect but also put your body into an anabolic state, which will also increase your base metabolic rate. In plain English this leads to higher fat loss and more muscle gain.
A haphazard supplement program coupled with a haphazard diet will make building muscle and loosing fat a next to impossible task no matter how you train
Why would anyone put in all that effort in their training and not back it up by proper nutrition and eating habits? Lack of knowledge would be the most likely answer.
Ideally you should be eating 5 or 6 smaller meals a day that are low in fat, with high protein and medium carbohydrate.
Here is an example of my Meal plan each day
Meal 1: 6AM
1 packet of Ny-Tro PRO-40 mixed with 16 ounces of skim milk and 1 serving of Micronized Creatine
Meal 2: 9AM
2 servings VP2 Whey Isolate mixed in 10 ounces of skim milk
1 large apple
Meal 3: 12PM
2 grilled chicken breasts
1 Serving Rice
1 cup of low-fat Yogurt
1 serving VP2 Whey Isolate in 8 ounces skim milk.
Meal 4: 3PM
1 packet Ny-Tro PRO-40 mixed with 16 ounces of skim milk and 5 to 10 grams of GL3 L-Glutamine
1 large banana
Pre-Workout
2 Dymetadrine Xtreme
1 VyoPro Protein Bar
Meal 5: 6PM (Post-workout)
2 servings VP2 Whey Isolate combined with 1 serving Creatine HSC mixed in cold water. (This is an important meal and is designed for an insulin spike at just the right time to increase creatine and amino acid uptake by the muscle cells.)
Meal 6: 7PM
8 to 10 ounces of lean round or flank steak
1 large serving of rice
1 medium baked potato
1 large green salad
Meal 7: 10PM
1 packet of Ny-Tro PRO-40 mixed with 9 ounces of skim milk
1 large banana
3 to 5 grams of GL3 L-Glutamine
(Mix the Ny-Tro PRO-40 and GL3 in a large bowl into a smooth pudding. Slice the banana on top and eat. It's a dessert.)
I take my meal plans from the Max OT training program, which can be found at http://www.ast-ss.com/max-ot/max-ot_intro.asp
You do not need to supplement the way I do and by just eating 5-7 smaller meals per day you will already be on your way to a healthier life with better gains from your gym workouts.
Copyright 2005 Marc Lindsay

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Weight Loss and Fitness - Facts not Fiction

Weight Loss and Fitness - Facts not Fiction
 by: Martin Harshberger
The world of weight loss and fitness is certainly vast, and the American consumer can absolutely get lost in the thousands of easy effortless and ostly useless ads if not careful. With my books and research I want to clear the air about the various myths and false statements regarding our health and fitness that have clearly muddied the waters for many Americans.
What I want to stress in particular is that there is no magic answer, potion, or diet pill that is going to make everything better. The ad on TV where the pretty lady says "it's easy. you'll love it", is appealing to our need for instant gratification with no effort. We don't want to hear the facts so we continue to look for the instant solution. If there was a magic diet pill, or diet plan, over 60% of Americans wouldn't be overweight, in spite of spending over $35 billion annually on diet products.
Achieving weight loss and fitness requires a commitment on your part to strive for a healthier you. What you will get in return for all of your hard work and dedication is a fit body, a renewed clarity of mind, better quality sleep, and perhaps even a pronounced increase in your libido. I have found that through the positive changes I have made in my own life regarding weight loss and fitness, all areas of my life are exponentially better. I wake up energized, I feel excited about my day and my interactions with people, my body feels strong and capable, and my entire outlook on life has improved significantly.
The Weight Loss and Fitness Commitment show that claims that teach you shortcuts on how to drop 30 pounds in 30 days are improbable at best and unhelathy at worst.
That claim is water loss pure and simple. You do the math: 1 pound of fat = about 3500 calories 30 pounds of fat = 105,000 calories. To lose 30 pounds of fat in 30 days you would need to reduce caloric intake by about 105,000 calories or about 3500 per day. If you are eating 3,000 calories a day now, that might be tough. OK you say I'll exercise it off. 1 hour on a stationary bicycle running at an average over 20 miles an hour burns about 400 calories. Meaning to burn 3,500 calories a day on the bike, you'd need to ride it for about 9 hours.
If you are looking for a quick fix, you will continue to be frustrated about health and fitness.
However, if you are tired of feeling fatigued and know for sure that you are ready to make a solid commitment to your own health and mind, Living to Be Younger can act as a guide. It is my hope that you will read each page with an open mind and a willingness to make some changes that will enable you to break out of your rut.
First, lose the idea that there is a magic diet pill or supplement that will transform your body to a svelte shape. Losing weight requires that you expend more calories than you ingest—plain and simple. This means that you must get up and moving at least three to five days per week, for at least 30 minutes each session. If you were considerably overweight, it would be ideal to aim for at least five workout sessions per week. Always consult with your physician before embarking on any new exercise plan. Second, take a good look at what you are putting in your mouth on a daily basis. Aim for natural foods that are high in vitamins and minerals, fiber, protein, and complex carbohydrates. Limit your intake of foods high in saturated fats, sodium, refined sugars, and preservatives. When you take the Living to Be Younger Challenge, you will find that your zest for life isn't gone—it's just been hiding. Congratulations on taking this first step towards a healthier you.

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The 7 Phases of Change

The 7 Phases of Change
 by: Kimberly Fulcher / Shawn Byler
Lose The Weight For Good With The Seven Phases of Change
The process of losing weight requires change; in lifestyle, routines, and habitual choices. One of the primary reasons you've fail when attempting to lose weight is that you haven't planned for the phases of change you will experience as you begin the process of transforming their body. Let's do something about that. Join me in exploring the Seven Phases of Change, and take control of your weight for good!
Phase One: Acknowledgement
Phase one is about honesty. You must clearly define the habits that aren't working for you, and make a commitment to change. (For example, eating a pint of ice cream in front of the television will not help you reach your goal weight. Going for a walk with a friend will).
Phase Two: Excitement and Skepticism
In this phase you begin to believe that you just might be able to do this. You've identified your obstacles, and you've started to make some changes. This will feel great. Inevitably, your feelings of excitement will mingle with skepticism. After all, when you've spent years losing and gaining the same ten pounds, you can start to believe that they're going to be a permanent fixture in your life! Still, in this stage your excitement should outweigh your skepticism, and you will enjoy the process of starting to make changes in your life.
Phase Three: Rebellion
When you are in rebellion you will have a strong desire to break "the rules" of whatever program you've adopted. This could mean that instead of hitting the gym you hit your fridge with a vengeance; eating everything that isn't nailed down (or healthy). Admit it, you've done this before.
The difference between people who succeed in losing weight vs. those who don't lives in this phase. Either you're going to move beyond the fact that you've just eaten 10,000 calories, and get back on the horse, or you're going to wallow in self hatred – while you finish off a bag of chips. Put the chips down, and choose to get back on the horse!
Phase Four: Education
In Phase Four you decide that you will invest your time and energy in learning about why you do what you do, and how you can make permanent changes in your behavior. This requires education and self-inquiry. Find out why you're doing what you're doing, and identify what you need to address in order to make a permanent change.
Phase Five: Anger and Questions
While this phase can be uncomfortable, it is an incredibly important part of your journey. At this point you will connect with feelings of anger and disillusionment as you realize how simple it can be to develop healthy food and exercise habits. When this becomes clear, you're going to realize that you've been sold a bill of goods by the diet industry, and this is going to make you mad.
Go ahead, allow yourself a moment or two to feel frustrated. Then, get over it. Nothing productive will come from you finger pointing, marinating in resentment, or feeling sorry for yourself. You are in charge now, and that means you can begin using your newfound knowledge to create new results in your life. In fact, you can use your anger to spur you on!
Phase Six: I'm Free!
Your feelings of freedom will bring you great joy, as well as some grief, in phase six. When you recognize that you have successfully made a life change, you will feel a sense of freedom unlike anything you have ever experienced before. Your joy will be overwhelming.
At the same time, it's normal for you to experience simultaneous feelings of grief. After all, the changes you've made will materially impact the relationship you have shared with one of your most trusted friends; food. After all, food has been a constant and predictable form of security and sustenance in your life. When you realize that you cannot rely on eating to meet your emotional needs any longer, it is normal for you to feel a bit sad. Allow yourself to process those feelings. Then, refocus on your freedom and joy!
Phase Seven: Conditioning
Finally, your cycle concludes with your commitment to stay on course. Turn your new behaviors into trusted habits, and you will embrace a lifetime of health, fitness, and energy. Enjoy!

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Fuel Your Body...Don't Feed That Craving!

Fuel Your Body...Don't Feed That Craving!
 by: Kristina Haisten
Go ahead and confess: You're completely addicted to potato chips. Your determination weakens every time you think about munching into one, hearing the crunch, and getting that first taste of its salty flavor. If you don't flip over chips, there's probably another food that lures you into the refrigerator or the pantry. According to one study, 97% of women (compared to 68% of men) experience food cravings.
How do you control these urges that send you spiraling away from your diet plan toward an unrestrained binge? I have researched this topic to give you sound advice on how to enjoy eating even a forbidden food without turning it into a feeding frenzy. Read on - and never again feel guilty about eating a piece of chocolate.
Take Charge of Your Eating Habits.
Try to control the number of food cravings you experience. It seems to be impossible, but if you use the power of your mind to psyche yourself and develop fewer cravings, then slowly you'll submit to fewer cravings.
According to one study of nearly 500 women, researchers found that women who received 200 milligrams of calcium daily reduced their number of premenstrual food cravings by 54%. Skim milk and yogurt are good sources that won't add a lot of calories. But what if you're lactose intolerant? Try a calcium-fortified orange juice or cereal with added calcium. If you don't feel you can get sufficient calcium from food, you can use a calcium supplement like Caltrate or a nutritional juice like Fruta Vida that contains calcium.
Find ways to relax and reduce stress. When you're anxious, your body produces more of the hormone cortisol, which may increase your desire for sweets and carbohydrates. Sweets and carbohydrates temporarily increase our levels of serotonin, making us feel calm and relaxed. Try instead to calm down by exercising, meditating, practicing yoga, taking a long walk or better yet, a long bubble bath.
Make sure you can distinguish specific cravings from real hunger. Suppose you're driving by a fast food restaurant and all of a sudden, you have an intense craving for french fries. Rather than turning into the drive thru, reassess your urge. Turn on your favorite music and switch your attention away from the fries. But what if it really is hunger and you don't have time to find anything else? Then go inside, but order a salad and a diet coke.
Don't be afraid to give to your craving every once in a while. Learn how to have a small amount of your favorite treat and watch what happens. When you begin including small amounts of these forbidden foods into your diet, a funny thing happens: You don't crave them anymore. To allow yourself that little luxury, cut hundred's of unnecessary calories from your daily diet.
Cut Those Calories!
Absolutely, you can cut on hundreds of calories on what you eat every day! How? By making appropriate choices and replacing high-calorie foods such as cheese, creams, whole milk and butter with low-calorie alternatives. Here are easy tricks to keep you cooking and eating minus the calories. When cooking, use a nonstick pan to reduce the use of butter and/or oil. Remove the fat from the meat. Remove the skin of chicken before serving. Use butter-flavored seasoning on vegetables instead of real butter. For casseroles, desserts and sauces use evaporated skim milk (12 cal. /tbsp.) instead of heavy cream (51 cal. /tbsp.) Cook stews and other casseroles ahead of time. Refrigerate. Remove congealed fat before serving. Choose a real orange (71 cal.) over orange juice (90 cal./6 oz). Low-calorie vegetables and fruits (cucumbers, asparagus, carrots, apples, and broccoli) are good replacements for crackers and chips. Use two egg whites (34 cal.) for cakes instead of one egg (82 cal.). Choose diet margarine (50 cal.) instead of the regular margarine (100 cal.). Choose cereals with the least sugar and lots of fiber, then add fresh fruit for more flavor. At parties, good substitutes for snacks are carrot sticks, celery sticks, pickle slices, and raw mushroom caps. These are all great with dips. Grill your hamburgers and always choose a lean beef.
Fueling your body with nutritional food and not feeding a craving depends on the right attitude. You have the power to choose.

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The Importance Of Good Nutrition In Keeping Your Smile Beautiful And Your Mouth Healthy

The Importance Of Good Nutrition In Keeping Your Smile Beautiful And Your Mouth Healthy
 by: Charlene J. Nuble
A beautiful smile and healthy mouth actually can come from in addition to regular brushing and flossing a daily diet that does not lack the essential vitamins and minerals that make vital contributions to a person's oral health. Many people overlook the importance of good nutrition in keeping their smile beautiful and their mouth healthy.
The mineral calcium and Vitamin D are of particular importance to obtaining healthy teeth. These two substances work together as calcium absorption is enhanced by Vitamin D. Sufficient calcium is essential to the very structure of the teeth as are phosphorus and magnesium.
Vitamin A is an essential part of the production of the tooth enamel. A deficiency in Vitamin A can cause overgrown gums, bleeding gums and gum disease. Vitamin C because of its role in the health and function of the small capillaries that bring oxygen and nutrients throughout the body is also important to oral health. Vitamin C deficiencies can result in bleeding gums and loose teeth as well as mouth sores The Vitamin B complex is also essential to a healthy mouth as deficiencies can cause cracking and bleeding of the lips as well as open sores and lesions on both the inside and outside of the mouth. These open sores aside from the discomfort that they cause offer an opportunity for a wide variety of bacteria, viruses and other contaminants to enter the blood stream.
Fluoride is widely known as an important agent in the prevention of tooth decay and is the active ingredient in the vast majority of toothpastes in the market today. In addition to acting to prevent tooth decay it also strengthens tooth enamel, working in partnership with calcium and phosphorus. Copper, zinc, iodine, iron and potassium are other minerals that are essential to good oral health.
It is unfortunate but true that most people do not eat well enough to obtain all of the vitamins, minerals and other necessary nutrients through their daily diets alone. Failing to meet the recommended daily intake levels of vitamins and minerals can result in significant health problems. Therefore, if you find that you are consistently not achieving these intake levels in your day-to-day diet you may want to consider using dietary supplements to meet your nutritional needs. Dietary supplements are safe when used properly. However, they should not be used as a substitute for healthy food as they are meant to complement the diet and only work best when they have real food to attach themselves to. If you find yourself unsure of which daily supplements you should include in your day-to-day nutritional plan a consultation with your healthcare professional or a licensed nutritionist can help you to make the selections best suited to your individual dietary needs and health goals.
While a beautiful smile and healthy mouth are certainly aesthetically pleasing and uplifting to one's self-confidence, attention to oral health serves a practical purpose as well. Strong teeth mean that a wide variety of foods can be eaten while a healthy mouth means that there are no open sores in the mouth that can serve as an open invitation for bacteria, viruses and other contaminants to enter the bloodstream to cause illness, infection and disease. Making sure that your daily intake of the vitamins and minerals associated with oral health is sufficient in addition to daily dental care will ensure that you can have a lovely smile.
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Note: This article may be freely reproduced as long as the AUTHOR'S resource box at the bottom of this article is included and and all links must be Active/Linkable with no syntax changes.

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Melatonin, Sleep Enhancement, and ADHD - Auto Recovery

Melatonin, Sleep Enhancement, and ADHD - Auto Recovery
 by: Anthony Kane, MD
Overview
Melatonin is a natural hormone, which is produced and secreted by the pineal gland. Melatonin plays an important role in the regulation of many hormones in the body. Among its key roles, melatonin controls the body's circadian rhythm, an internal 24-hour time-keeping system that controls when we fall asleep and when we wake up.
Melatonin is also a very powerful antioxidant. In one study, melatonin was 60 times more effective than Vitamin C or water-soluble Vitamin E in protecting DNA from damage. Preliminary evidence suggests that it may help strengthen the immune system.
There are numerous claims and theories concerning all the things that melatonin may do and as a result it has become one of the popular life extension and life enhancing supplements that are currently available on the market today.
Uses
The most accepted function of Melatonin is it role in sleep regulation. Melatonin supplements help induce sleep in people with disrupted circadian rhythms. Melatonin is significantly more effective in decreasing the amount of time required to fall asleep, increasing the number of sleeping hours, and boosting daytime alertness.
Melatonin is purported to be one of those miracle substances that has a hand in everything. This may be due to the fact that during the height of the antioxidant craze, Melatonin was found to be a more powerful and more universal antioxidant than both vitamin C and vitamin E. Whatever the reason, Melatonin ostensibly plays a role in numerous health conditions.
Here is a partial list: Insomnia Osteoporosis Menopause Depression Eating Disorders Breast Cancer Prostate Cancer Cancer-related Weight Loss Sarcoidosis Rheumatoid Arthritis Epilepsy Sunburn Viral Encephalitis Heart Disease
Since a lot of evidence for many of these claims is rather light and since I am not trying to sell you melatonin supplements, I am going to focus only on its role in sleep enhancement.
Insomnia
As many parents realize, drugs like Ritalin are not without side effects. One of the major complaints that parents have is that their children who take Ritalin can't fall asleep at night. Many parents report that their children, who may be only five or six years old, are wide awake until 11 pm or later.
Melatonin may be able to help these children. Since it is the primary chemical in the body that helps to induce sleep, children who suffer from insomnia often find that Melatonin restores their normal sleep cycle and helps them to be more awake and alert during the day.
How to Take It
There are currently no guidelines as to how to take Melatonin. Sensitivity to Melatonin is an individual thing and doses that are ineffective in one person may be too much for someone else.
The best approach for any condition is to begin with very low doses and slowly add more until you get the effect that you are seeking.
In children, it is best to start with a dose of about 0.3 mg/day or less. Although current research suggests that even doses as high as 10 mg are perfectly safe, it is best to proceed with caution.
In adults, 3 mg is usually a safe starting dose and you can increase it or decrease it as you see fit.
Availability
Melatonin is readily available in most health food stores in the United States and it is very cheap. In Europe it is a controlled substance. Most Europeans who wish to use Melatonin find it cheaper and easier to have it shipped from the US.
Adverse Effects
Melatonin is one of the least toxic substances known. In one extensive clinical trial, a high dose of 75 milligrams of melatonin per day was given to 1400 women in the Netherlands for up to four years with no ill effects.
The only consistent side effect of high doses has been drowsiness and a slower reaction time.
Other common complaints include: Vivid dreams or nightmares Stomach cramps Dizziness Headache Irritability Decreased libido Breast enlargement in men Decreased sperm count.
These side effects were in healthy people. We also don't know how melatonin may affect people suffering from disease.
Possible Drug Interactions
Melatonin may interact or interfere with other drugs.
These include: Antidepressant Medications Antipsychotic Medications: many of these medications are now being used in treating children with ADHD and Bipolar disorder Benzodiazepines Blood Pressure Medications Blood-thinning Medications, Anticoagulants Interleukin-2 Nonsteroidal Anti-inflammatory Drugs (NSAIDs) Steroids and Immunosuppressant Medications Tamoxifen
If your child is taking any of these things, you should consult with his doctor before giving Melatonin.
Also, caffeine, tobacco, and alcohol can all diminish levels of melatonin in the body while cocaine and amphetamines may increase melatonin production.
Conclusion
Often children with ADHD have a great deal of difficulty falling asleep. This can be due to the medications that they are taking or just be one component in the spectrum of their problems. When used properly, melatonin may be a safe and effective way to handle sleep problems in ADHD children.
Anthony Kane, MD
ADD ADHD Advances
http://addadhdadvances.com
Attention Publishers:
This article is available for your website or ezine.
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If You Want To See Like New, Do The Lasik Surgery

If You Want To See Like New, Do The Lasik Surgery
 by: Ochi Ecelentia
Having Lasik Done is Like Getting a New Pair of Eyes.
There it was, an ad in the paper for Lasik surgery only $299 per eye. I had wanted to give my wife the surgery as a present since I first heard about it and now with the lower price, I was going to do it. We set up an appointment and found out she was a candidate for the surgery.
Unfortunately, my wife had a severe astigmatism which increased the cost of the surgery from $299 per eye to $799 per eye. Business was good and I was committed so we made the decision to go ahead. The doctor would be using the Visix laser due to the astimatism. The visix laser was more accurate and therefore more expensive.
Even thought it was more expensive than we had planned we decided to go ahead with the procedure. The surgery would be performed in about 2 weeks.
Before I knew it, the day came for the surgery. We were both nervous and became more nervous as the nurse had us sign all of the disclosure papers that tell everything bad that could happen.
We were jittery, but as the doctor explaned the procedure and told us that he had performed more than 35,000 procedures without any problem, our fears were gone. The doctor told us that the computer would make a topographical picture of each eye and then calculate the exact shape of the lens that would give her perfect vision.
After the computer was done making the 3D map of her eyes, the surgeon would cut a small flap in the cornea of her eye and lay the flap back. Then the laser would do its thing. The laser portion of the surgery took less than 2 minutes. The whole surgery including recovery took about 45 minutes. The flap was laid back in place and the surgery would be complete.
The doctor came out and told me that everything was great and within a few minutes she could already see better. But she had to keep her eyes closed for 3-4 hours so the flap could start to heal. An appointment was scheduled the next day to check how everything was healing and to test her vision.
During the follow up visit, the doctor found that her eyes were healing as expected and that she was seeing 20-20. It was a miracle. My wife had been wearing glasses since she was in elementary school and now she was free!
The only tricky and inconvenient part of the whole process was that my wife could not rub her eyes for 3-4 weeks or the little flap could become torn and cause complications.
Even though she could not rub her eyes when they were itching, my wife said it was worth it. After more than 12 months, she is still seeing 20-20 with no complications at all.
If you decide to do the surgery, spend the extra money to get a 1 year guarantee if you need to get a touch up to make your sight the best it can be. If you don't get the insurance, you will have to pay the entire amount again.
My wife says that Lasik is great. She has really enjoyed not having to wear glasses or contact lenses.

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Insomnia: Break the Cycle and Get Some Sleep!

Insomnia: Break the Cycle and Get Some Sleep!
 by: Kristina Haisten
Insomnia is a common sleep sickness that affects many people around the world. For some, it is a chronic situation that may require medical attention; for others, an occasional nuisance. Whichever applies to you, a few tested methods can help.
You know the frustration of looking repeatedly at your clock while tossing and in your bed. It's mental and emotional stress to say the least. Just when you think you might drift off due to pure exhaustion, your alarm rings and you dread trying to get through the day with no energy.
Well, it's time to break that cycle. Here are some tips to help you fall asleep faster and sleep better through the night.
1) Go to bed at the same time and wake up at the same time, EVERYDAY, even on the weekends. Some insomniacs try to catch up on lost sleep by napping on Saturday or Sunday or "sleeping in". This is the biggest mistake you can make. You will disturb your body clock and make your insomnia worse. If you can't sleep one night, get up the usual time the next morning. If you'll stick with a schedule, you'll set your body clock and start sleeping like a baby. You might even find you can do without an alarm altogether.
2) Don't eat within 4 hours of your bedtime. If you're really hungry have a very light snack or a glass of milk. But don't indulge in an "eat-all-you-can" feast right before bedtime. Your body has to work hard to digest that food and this could result in discomfort while you're trying to sleep.
3) Don't drink caffeine or alcohol. Both can increase your heart rate and keep you from relaxing enough to fall asleep. Alcohol can make you feel drowsy, but once that drowsiness wears off, the restlessness will begin.
4) Manage your stress and develop outlets to work out problems during the day. Find ways to relax and stay fit. Exercise daily to release tension. Other ways to find harmony are meditating, practicing yoga, use the power of prayer or use breathing exercises to relax. Try not to take your worries to bed with you; remember that you can't do everything at once. A good night's rest will better prepare you to face your problems.
5) Never force yourself to sleep. Don't concentrate on falling asleep, just try to empty your mind. Sleep comes best if you are in a relaxed and comfortable state. Just lie down, relax, and let the sleeping fairy cast its spell upon you.
6) Fueling your body with nutritional foods and making sure you are getting all the vitamins and minerals you need to have a strong body during the day will also help you sleep at night. Choose a healthy eating plan that provides the appropriate mix of protein, carbohydrates and fats.

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Medical Hair Restoration

Medical Hair Restoration
 by: Ben Stewart
Medical hair restoration in the literal sense includes the hair loss treatment which depends upon the use of medicines.
Unusual hair loss both in men and women is caused by the alterations in the androgen metabolism. Androgen is a male hormone which has a major role to play in regulation of hair growth or hair loss. The dermal papilla is the most important structure in a hair follicle which is responsible for hair-growth. It is the dermal papilla, the cell of which divides and differentiates to give rise to a new hair follicle. The dermal papilla is in direct contact with blood capillaries in the skin to derive the nutrients for the growing hair follicle. Research has shown that dermal papilla got many receptors for androgens and there are studies which have confirmed that males have more androgenic receptors in dermal papilla of their follicles as compared to females.
The metabolism of androgen involves an enzyme called 5 alpha reductase which combines with the hormone androgen(testosterone) to form the DHT (Dihydro-testosterone). DHT is a natural metabolite of our body which is the root cause of hair loss.
Proper nutrition is critical for the maintenance of the hair. When DHT gets into the hair follicles and roots (dermal papilla), it prevents necessary proteins, vitamins and minerals from providing nourishment needed to sustain life in the hairs of those follicles. Consequently, hair follicles are reproduced at a much slower rate. This shortens their growing stage (anagen phase) and or lengthens their resting stage (telogen phase) of the follicle. DHT also causes hair follicle to shrink and get progressively smaller and finer. This process is known as miniaturization and causes the hair to ultimately fall. DHT is responsible for 95% of hair loss.
Some individuals both men and women are genetically pre-disposed to produce more DHT than the normal individuals. DHT also creates a wax-like substance around the hair roots. It is this accumulation of DHT inside the hair follicles and roots which is one of the primary causes of male and female pattern hair loss.
Blocking the synthesis of DHT at molecular level forms the basis for the treatment of MPHL ( male pattern hair loss) and FPHL ( female pattern hair loss). There are many natural DHT blockers and a number of drugs which are used for medical hair restoration.
Let us see the main drugs which are available for medical hair restoration in men and women.
Minoxidil
Minoxidil has the distinction of the first drug being used for promoting the hair restoration. This medical hair restoration treatment drug was used earlier as an oral antihypertensive drug, but after its hypertrichosis (excessive body hair) effects were noticed, a topical solution of the drug was tested for its hair growing potential. Minoxidil was then approved as medical hair restoration treatment drug for men by the US Food and Drug Administration (FDA) in 1988 as a 2% solution, followed by 5% solution in 1997. For women, the 2% solution was approved in 1991. Though 5% solution is not approved for women, it is used as a medical hair restoration treatment by many dermatologists worldwide. Both solutions are available without a prescription in the US.
Mechanism of action
Minoxidil is thought to have a direct mitogenic effect on epidermal cells, as has been observed both in vitro in vivo. Though the mechanism of its action for causing cell proliferation is not very clear, minoxidil is thought to prevent intracellular calcium entry. Calcium normally enhances epidermal growth factors to inhibit hair growth, and Minoxidil by getting converted to minoxidil sulfate acts as a potassium channel agonist and enhances potassium ion permeability to prevent calcium ions from entering into cells.
Thought the exact action of minoxidil preventing the formation of DHT has not been shown but the drug has been shown to have a stabilizing effect on the hair loss. The result of the drug takes about few months time to be evident since it is the time which is necessary for restoring the normal growth cycle of hair fibers.
Use of Minoxidil has approved by FDA for men (Norwood II-V) and women (Ludwig I-II ) older than 18 years. It is used as a medical hair restoration treatment either for frontal or vertex scalp thinning. It brings about an increase in density which is mostly caused by conversion of miniaturized hairs into terminal hairs rather than a stimulated de novo re-growth. The hair loss becomes stabilized after continued use of drug, which takes about a year's time for the medical hair restoration treatment to show its complete results.
Hair loss restoration treatment with 0.05% betamethasone dipropionate and 5% topical minoxidil are found to be superior to minoxidil alone.
Topical minoxidil is very well tolerated and adverse effects are mainly dermatologic. The most frequent adverse effect is an irritant contact dermatitis.
Though minnoxidil does not have any effect on blood pressure, it should be used with caution in patient with cardiovascular diseases. It is also contraindicated in pregnant and nursing mothers.
Finasteride
The drug finasteride was earlier used as treatment for prostate enlargement, under the medical name Proscar. But in 1998, it was approved by FDA for the Medical hair loss restoration in MPHL.
Mechanism of Action
Medical hair restoration treatments with Finasteride depends upon its specific action as an inhibitor of type II 5α-reductase, the intracellular enzyme that converts male hormone androgen into DHT (Dihydro Testosterone). Its action results in significant decrease in serum and tissue DHT levels in even in concentration as low as 0.2mg. Finnasteride is able to stabilize hair loss in 80% of patient with Vertex hair loss and in 70% of patients with frontal hair loss. Most of these patients are able to grow more hair or retain the ones they have. The peculiar thing about Propecia is that its effect is more pronounced in crown area than in the front. The hair that grow after the medical hair restoration treatments are better in texture and are thicker, more like the terminal hair.
The best thing about medical hair restoration treatment with the finnasteride is that it is well tolerated and has minimal side effects. Sexual dysfunction (decreased sex drive, erectile dysfunction, and decreased semen volume) are observed in about 3.8% of cases. But these side-effects subside within few months of Medical hair restoration treatments or disappear within a week's time as soon as the treatment is stopped.
It generally requires about 6 to 12 months for the m edical hair restoration treatment to be apparent but the side effects appear earlier. So even after the medicine is stopped, there is no possibility of loosing the hair that has been gained, but the side effects are sure to disappear.
Many hair restoration surgeons find Propecia (finasteride) to act as an excellent adjunct to the surgical hair restoration. There are several benefits of this kind of combination therapy. As the Medical hair restoration with Propecia brings about a hair re-growth in the crown area, it has a complementary action; it allows the surgeon to have more donor hair to be available for frontal hair transplant and design the hairline at his own will. Since finasteride has no effect in the frontal area of the scalp, it does not have any interference with the surgical hair restoration.
Combination Therapy
There are reports which say that use of finasteride and topical minoxidil combination therapy as a Medical hair restoration treatment is of more advantage in cases of mild to moderate MPHL. Further studies are in progress. Many hair restoration doctors have already started the use of combination therapy in order to obtain better hair growth.
Anti Androgen Therapy
For women with hyperandrogonism( with increased levels of androgen) who do not respond well to minoxidil, antiandrogen therapy is another option of Medical hair restoration. In UK the most commonly used anti-androgen for women is CPA (cyproterone acetate), which is used in combination with ethinyl-estradiol.
However, in United States, where CPA is not available, the aldosterone antagonist spironolactone is the alternative choice of hair restoration doctors.
Flutamide
Medical hair restoration with flutamide has shown improvement as hair loss restoration treatment in women with hirsutism. For hyperandrogenic premenopausal women, flutamide is a better medical hair restoration agent than both the CPA or finestride.
Hair loss restoration management is a structured process which depends upon many factors along with the medical hair restoration. For more details on the topic you can refer to section medical hair restoration or article on male pattern hair loss or female pattern hair loss at our site hairtransplantadvice.com.

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Sleep and Chronic Fatigue Syndrome

Sleep and Chronic Fatigue Syndrome
 by: Wendy Owen
Could improving your sleep lessen the symptoms of Chronic Fatigue Syndrome (CFS)?
Our aim here is to understand the connection between the two as it may be possible to confuse the symptoms of CFS and sleep deprivation. There are however definite differences.
Chronic Fatigue Syndrome Symptoms
The main symptom of CFS and probably the hardest to live with, is constant and persistent fatigue lasting 6 months or more. Others include: Feeling feverish Sore throat Muscle aches and pains Tender or swollen lymph nodes Joint pain More headaches than usual Abnormal lethargy after exercise Poor concentration Depression Poor quality sleep
Although not everyone who suffers with CFS will display all of the above, two or more of these symptoms would definitely bear further investigation. By contrast, sleep deprived people would not usually experience swollen lymph nodes, joint pain, feverishness or sore throat.
CFS often follows a bout of flu or other respiratory disease. It's onset can be quite sudden following recovery of the initial disease. It occurs more frequently in middle age and elderly people, and twice as often in women as men. Sleep deprivation is not so choosey! It can affect male, female and all ages alike.
CFS is a debilitating illness which is hard to diagnose due to the symptoms being non specific. Also the symptoms described by the sufferers often cannot be verified. For instance, patients often describe feeling feverish although their temperature is normal.
Recent studies indicate CFS may in fact be an immune disorder due to inflammation of the immune system, but there are medical practitioners who still believe it to be a disease of "malingerers". In fact some of those suffering with CFS often wonder sometimes if they are imagining their symptoms. But CFS is very real and can lead to broken marriages and wrecked careers.
It is very important for those who suspect they have CFS to seek medical attention straight away. If you feel your doctor is not taking you seriously, get a second and even a third opinion. It helps if you have been seeing the same doctor for some time, as they know you and can recognize that you are not a "hypochondriac" or a time waster looking for sympathy.
CFS is certainly not new, although the association of symptoms under the name Chronic Fatigue Syndrome only took place in the 1990s. Previously it was largely overlooked or thought to be something else, for example low blood sugar, Lyme disease, allergies, fybromyalgia, yeast infections etc.
Chronic Fatigue Syndrome Treatment
These vary from antidepressants, steroids, immune system medications and anti-histamines to the more holistic treatments like evening primrose oil, diet therapy, cognitive behavioural therapy, removal of dental fillings (mercury poisoning) and gentle exercise programs.
Although lack of a definite treatment for CFS leaves a lot to be desired, the above treatments, whether all or a combination, can prove fairly effective. The broad answer seems to be to treat the symptoms as they occur and make the effort to improve quality of sleep.
The quality of sleep of patients must have a direct effect on the severity of the disease. If depression is the main problem, treatment of that can significantly improve the quality of sleep, thus relieving somewhat the persistent fatigue.
In conclusion. a combination of better quality sleep with gentle exercise, optimal diet and cognitive behavioural therapy would go a long way to improving the lives of patients with CFS.
This article is for informational purposes only and should not be taken as medical advice. Please see your health care provider.
Copyright 2005 Wendy Owen

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Massage Bill of Rights

Massage Bill of Rights
 by: Wayne McDonald
Massage is both an art and a science.
Let me begin with some general terms and facts to give you more of an idea about massage therapists that are certified and licensed. With this information you will probably surprise your therapist with how much you know and you'll be able to ask the right questions when making your next appointment.
Licensing maybe by the city where the therapist works or a State License. California has NO state licensing, but has licensing by each city. Licensing is through the police department and has nothing to do with massage therapy. In other states massage therapists can get a license through the state. Massage therapist may be required to publish their license when advertising, similar to contractors and home remodelers.
CERTIFICATION and LICENSING
Certification or licensing may require 300 hours of training (basic) to 500 hours to 1000 hours of training. Certification of hours is usually with an accredited school. Some licensing may require a Certification plus hours of working with clients.
There is a lot of inconsistency with licensing (or non-licensing) state by state or city by city. For that reason, clients can find great massage therapists through several Massage Therapy Associations. These associations have their own standards and ethics that their members adhere to.
SCIENCE OF MASSAGE
A massage therapist can complete 300 hours of training in about three months. In general, a therapist will learn the SCIENCE of massage or the basic massage strokes, an introduction to the muscle and skeletal system and probably an introduction to deep tissue massage. A massage therapist with 300 hours of training can do a good massage.
ART OF MASSAGE
The next milestone is 500 hours of training. This is the ART of MASSAGE. The massage therapist will learn more about muscles and how to blend relaxing massage strokes with effective deep tissue work to get the knots out of your back.
ART and SCIENCE OF MASSAGE
A massage therapist with 1000 hours of training is very dedicated to their profession and is a specialist. This is the ART and SCIENCE of massage therapy. The therapist will have completed over two years of training and knows the finer points of massage therapy.
YOUR FIRST APPOINTMENT
Massage therapy is like fine dining. You have the choice of dining at a local cafй if you're on a budget or you can try fine dining. A massage appointment can be one hour or an hour & half.If you want a massage to feel great and be relaxed, then a therapist with 300 to 500 of training would best fit your needs.
If you have a lot of body tension or your body feels all twisted and out place, then you'll probably want to work with someone that has over 300 of training. If you are an athlete or workout, you probably want someone with 500 hours or more.
Before booking your appointment, tell the therapist what kind of massage you are looking for. If the massage therapist is too busy to talk to you on the phone or seems a little cold, then call someone else. By the time you finish talking with the massage therapist you should already have rapport or some kind of comfortabilty with the therapist.
MASSAGE BILL OF RIGHTS FOR THE CLIENT
As a new client visiting a massage therapist you do have rights. You have the right to say "No". I know this sounds obvious, but I can not tell you how many clients I have talked to that have endured a massage because they felt they were obligated to go through with the appointment.
Within fifteen minutes of your appointment you should know if the massage therapist is there for you or just going through the motions. There is a bond, or a sense of energy, that you can feel and know that your therapist is connected with you.
If it doesn't feel right, then say thank-you and leave. Or, ask the therapist to make whatever adjustments are necessary to make it feel more comfortable. A massage is NOT about pain. Yes you may experience a little of discomfort. As my teacher once said to me, "If the client sits up like a fish, then lighten your pressure."
I remember I had a very well trained massage therapist working on me once and "he knew what was best for the client." Yes he was trained and he knew what he was doing, but that was not what I wanted for a massage on that day. I thanked him and left. A few months later I booked another appointment with him when I needed a more "detailed" massage.
If you decide to leave you may be obligated to pay for the session. Personally, I would rather end a session and pay rather than stay and endure something that is not what I need or feels like a suit that doesn't fit.
If you are not asked to pay for the session, you may tip$10 as a courtesy for the therapist who took the time to book the session. Hopefully this won't happen.
MASSAGE BILL OF RIGHTS FOR THE MASSAGE THERAPIST
A massage therapist has the right to be treated like a person and professional. As a client you should always arrive on time and leave when the time ends.
A therapeutic massage by a licensed therapist is not erotic bodywork. If you did not ask for this before booking a session, then do not assume this is included with the massage. Some people think this is always included with a massage – don't assume anything, ask!
The massage therapist can ask a client to leave for not respecting their boundaries or for any various reasons discussed.
Draping or covering a client during a massage is for both the client and the therapist. It defines the boundaries between therapist and the client. Personally, I prefer a massage without being covered. I always ask about draping before I book an appointment.
FINAL WORDS
As a massage therapist, it is a great joy to give a massage and to nurture another human being. It has many health benefits and is more than a luxury for the rich and famous. Our bodies need to be touched and nurtured. It is what makes us feel alive and makes us more loving and kind to others around us.
You can make two people happy today. Call a massage therapist today and relax into health.
Copyright 2005 Wayne McDonald

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The Care of Rheumatoid Arthritis

The Care of Rheumatoid Arthritis
 by: Leroy Gastering
There are different forms of arthritis – each painful and possibly debilitating. Often attributed to those of advanced age, arthritis can afflict anyone and can develop for a number of reasons, depending upon the type. Since this particular disease affects the joints, the agility and mobility of the patient can be significantly impacted as it progresses – sometimes to the extent of physical deformity.
Rheumatoid arthritis is a disease of the immune system which often targets the hands of the patient. In addition to great pain and inflammation of the joints, those who suffer from this form of arthritis will often experience a deformity of the hands and fingers. The disease typically affects both hands simultaneously and can cause exquisite pain, swelling and loss of normal function, in addition to severe deformity.
In broad terms, arthritis refers to inflammation of the joints. Where rheumatoid arthritis is concerned, the actual linings of the joints is what becomes inflamed. This causes the cartilage in the joints to grow and swell, which over long term erodes the joints. This is what causes the very characteristic crippling deformities that occur in the fingers and hands of rheumatoid arthritis sufferers.
People diagnosed with rheumatoid arthritis comprise only 1% of the population. (Vast numbers of people who suffer from other types of arthritis.) This disease affects women much more frequently than men. So far, there is no known cure for rheumatoid arthritis. Therefore, the only recognized treatment at this point, is to manage the pain. Doctors prescribe various remedies which depend upon the patient's medical history, overall profile and other related factors.
Of the many types of pain control, oral medications are often used to control the swelling and pain that's associated with rheumatoid arthritis. Other options include braces and splints – which gird weakened joints and remove excessive pressure from them – and surgery, in more critical cases. The latter option not only aids in reducing pain, but also provides greater mobility and improves the appearance of the hands. These surgeries may consist of a synovectomy, osteomoty or joint replacement.
When diagnosed early enough, there are many steps that can be used to reduce pain and the other consequences of this type of arthritis. So, even though there's no known cure, if one experiences pain, swelling, or diminished use of the hands, one should contact a doctor immediately. A plan can be outlined to reduce pain, and prepare for future surgery.
No-one should have to live with pain of arthritis, now that so much progress has been made in the field of pain management. The first steps in managing the pain may be as simple as common aspirin or other medications. If they do not work, a doctor will then prescribe medication that specifically targets arthritis pain. But before that can happen,there has to be open communication between the doctor and the patient regarding the pain early in the treatment. So, it is not advisable to suffer quietly in this case.

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Four Main Factors Causing High Cholesterol

Four Main Factors Causing High Cholesterol
 by: Jim Ellison
Besides diet, other causes of high cholesterol are lifestyle, gender and the heritage of the individual.
For some, even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Due to heart risk factors besides diet, some people require a very aggressive approach which includes cholesterol lowing medication. We will address this issue as we progress in "30 days to lowering cholesterol."
Lifestyle issues and high cholesterol:
•When we opt for convenience in eating over nutrition, we are setting ourselves up for problems. Eating fast foods and convenience foods results in eating too many fats and salts, which can raise our bad cholesterol levels. In addition, a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. If you want to see a graphic representation of this, consider renting the documentary movie "Supersize Me." This documentary details the attempts of one man to live on fast foods and little exercise alone. The results on his cholesterol and body health in just 30 days are truly frightening.
•A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. It is never too late to start on this path.
•Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Just 20 minutes of aerobic exercise, including walking, each day will lower cholesterol. Exercise does not have to be a large time or money commitment. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.
Diet:
•An important consideration in eating is choosing lower fat.
•Buy cooking oils that are unsaturated. Use low fat cooking sprays to replace heavy oils whenever possible. Reduce your overall use of oils even further by using cooking techniques that require little or no oil.
Age and Gender:
•Cholesterol levels increase with age. Women generally have a lower level than men from age 50 to 55. Once a woman starts menopause, the cholesterol level starts to increase.
• While there is not much that you can do about your age, you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored.
Heritage:
•Genetics play a key role in a person's health and this includes the amount of cholesterol you might have.
•Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. If you have a family history of heart disease and high cholesterol levels, work harder and start earlier in adopting a healthy lifestyle and eating plan.

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When Your Mind Develops A Mind Of Its Own

When Your Mind Develops A Mind Of Its Own
 by: Charles Linden
We've all been there… One minute your listening intently as your mother in law tells you for the tenth time about the people she met on her recent holiday… or to the boss as he delivers a presentation on improving productivity levels (yawn!)
One minute you're listening… the next you're planning the colour scheme of the new kitchen or what you're going to be eating for dinner tonight! Basically, your mind has wandered!
It's called 'stream of consciousness' and it happens to us all!
Our minds are designed to work like that, flowing from one thought to the next. It's the basis of intelligent human thought… of creativity… even of survival. Our brains have to react quickly to changing stimuli and they have to be thinking on many different levels at once.
Of course that doesn't mean we shouldn't try to pay attention and stick to the subject at hand! We should control our thought patterns sufficiently so we can learn, so we can live. We should be able to apply this control, this discipline, over our wandering minds.
But what about people who experience the kind of disturbing thought patterns where they see themselves hurting themselves? Or harming loved ones? Or acting totally out of character, for instance in a sexual way? Or behaving in an inappropriately violent or aggressive manner?
These people have NO CONTROL over their thoughts. They cannot help what they picture in their minds.
Sound familiar at all?
These people suffer from ANXIETY. They may not know it, but anxiety is the CAUSE of these disturbing thoughts. These clients invariably think they've become anxious as a result of having disturbing thoughts. That's NEVER the case.
Anxiety causes them. An anxious mind is constantly considering 'what if' scenarios and, together with a vivid imagination, this is what fuels these disturbing thoughts.
I've spoken with many people who have these thoughts. I myself experienced them during my anxiety so I know what I'm talking about!
People who experience disturbing thoughts become confused, scared and isolated. They worry that they'll act on these thoughts. So by limiting their experience of life, they believe they'll somehow control these thoughts and stop them in their tracks.
No. That's not going to happen.
The ONLY way to stop these thoughts is to stop the CAUSE of them – ANXIETY.
So many people experience disturbing thoughts. They think of jumping from high places… harming their loved ones… hurting themselves. They're controlled by fear because the thoughts can be so intense.
Others experience less distressing thoughts. They may find their minds obsessing over music. They may repeat words over and over… or count… or display irrational behavioural patterns. They lack control over their minds.
But however it manifests itself, these thoughts are simply another symptom of anxiety.
If you are experiencing the kind of thoughts which leave you distressed, the most important thing to remember is that you are not going to act on them! You are not a bad person! They have no control over you! Once you remove the cause of them - the anxiety - they'll just go away. It really is that simple!
I only wish it was as simple to keep my mind from wandering when I'm listening to my mother-in-law!

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Ten Things To Know About Contact Lenses

Ten Things To Know About Contact Lenses
 by: Michele Madsen
1. How hard is it to get used to wearing contact lenses?
Everybody adjusts to wearing contact lenses differently. How long it takes for a person's eyes adjust to wearing contact lenses varies and depends on the sensitivity of the eyes and also on the type of contact lenses being worn. Typically it will take from one day up to about two weeks.
2. How do you take care of contact lenses?
Proper care of contact lenses varies depending on the type prescribed. Disposable and extended wear brands are simply thrown away after they are used. Soft contact lenses and gas permeable lenses require more care to ensure longevity and to protect against infecting the eyes.
3. Do you have to be a certain age to wear contact lenses?
Age does not matter as long as the person wearing contact lenses can responsibly care for them. If not cared for properly, contact lenses can become damaged or lost, and they can become infected and cause serious injury to the eyes. Parents should be part of the decision making process.
4. Is it possible for contact lenses to become lost inside the eye?
This is highly unlikely. A contact lens can get stuck under the eyelid, making it difficult to find. If you have trouble locating your contact lenses, your eye doctor can help.
5. What is the difference between daily wear and extended wear contact lenses?
Daily wear lenses are inserted into the eye and removed each day. Extended wear contact lenses are made from different materials and allow more oxygen to reach the eye. Because of this, extended wear contact lens can safely be worn between seven to thirty days before removing, depending on the brand.
6. How do you purchase contact lenses?
Before you can purchase prescription contact lenses, you must get an eye exam and then have the eye doctor write out a prescription. You can get the prescription filled at many places, including retail outlets, doctors' offices and the Internet.
7. Besides daily and extended wear lenses, are other types of contact lenses available?
There are other types of contact lenses available including different colored contact lenses, bifocal contact lenses and lenses for astigmatism, contact lenses that block UV rays, special effect lenses, and more.
8. How will I know which type of contact lenses are best for my needs?
Your eye doctor can assist you in determining the contact lenses that are right for your eyes and for your lifestyle.
9. Are disposable contact lenses as good as daily wear contact lenses?
Yes, disposable contact lenses are just as good as daily wear. In fact, because of their shorter life cycles, they can be safer for the eyes because there is less opportunity for bacteria to develop and grow on the contact lenses. This decreases the chances for developing an eye infection.
10. After I get contact lenses, are follow-u p visits to the eye doctor required?
If you're new to wearing contact lenses, the eye doctor likely will recommend that you return after the first week of wearing the contact lenses. The doctor will make sure that the contact lenses are fitting properly and that they are being properly cared for. You should get reexamined for contact lenses every one to two years as well.

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What You Need to Know Before Buying a Pedometer

What You Need to Know Before Buying a Pedometer
 by: Matt Ream
Question: What's small, weighs about an ounce, and comes in dozens of different models? Answer: a Pedometer.
Would you have guessed it had I mentioned this item can help you lose weight, decrease your chance of diseases like hypertension, diabetes, and heart disease, and improve your overall fitness? Using a pedometer to count your steps is one of the cheapest and easiest ways available to improve your health and fitness.
The tremendous variety of pedometers available today make it difficult for people who want the health benefits of a pedometer to decide which one is right for them. There are flip-down cases versus open-face units. There are those that just count steps versus those that count steps, distance, calories and time. Some pedometers come with lights, radios, alarms, step filters, scanning, pacing, auto start/stop, memory, voice, and on and on.
The most important thing to decide is what features you need. The basics are steps, distance, calories, and time. If you're doing a 10,000 step program or something similar, you will need to know your steps. They are the foundation for all other calculations within the pedometer.
If you are interested in knowing the distance you cover in your walking or running, get a pedometer with a distance calculation (in miles or kilometers, some have both). Make sure you can set your stride length or your distance measurements will be inaccurate. When walking or running, make sure you are actually taking steps the length you entered into the pedometer.
A pedometer that measures calories burned is helpful in giving you an idea of how much energy you have expended. If you are counting calories, this can be a good way to see if you've earned that extra doughnut or not. Again, make sure you can enter your weight to get the most accurate calculation possible.
The time function comes in a variety of forms. Some pedometers will show time of day, while some have a stopwatch or countdown timer. There are units that will start and stop only when there is movement, so you don't have to start and stop a stopwatch manually.
After features, another factor will be the physical properties of the pedometer itself. What sort of case configuration will work best for you? A flip-down case means the reset, and other, buttons are protected, and you flip down the case to see your steps. An open-faced pedometer is just that, open, and you have to look upside-down at your numbers. Not bad when you are checking steps, but it can be cumbersome if you are looking at a lot of data. Some pedometers have a holster-style case where you can pull the unit off your hip and look at it.
Consider where the pedometer is manufactured. There is general agreement that the best units are made in Japan, with Taiwan a close second. Pedometers made in China are generally believed to be less accurate than Japanese or Taiwanese models.
Price is always a consideration as well. The law of "you get what you pay for" works to a certain point, but is not the only guideline you should follow. I've heard of a few people who thought their free McDonald's or Kellogg's pedometers worked well, while most of the feedback I've heard was negative. I've also seen very expensive pedometers that just weren't worth the price.
It pays to shop around and find the pedometer that will work best for you. Consider the features, the structure, and the country of origin, then factor in the price. You will end up with a pedometer that will give you motivation to keep moving throughout your life.

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Do You Want to Be Healthy? Then Get to Steppin!

Do You Want to Be Healthy? Then Get to Steppin!
 by: Dr. John Rumberger
From fat burning, to improved cardiovascular health, to improved recovery abilities, some aerobic work is recommended as an integral part of all training programs. Aerobic is a low-intensity, sustained activity that relies on oxygen for energy. This activity builds endurance, burns fat and conditions the cardiovascular system.
Improving the body's ability to process and deliver oxygen may improve stamina, not only in sports but also in every day life, doing any activity. To reach this goal, you need to strengthen and condition your heart because it is the organ that pumps oxygen-rich blood to the rest of your body. Like any muscle, the heart can grow stronger and more efficient by progressive demands in oxygen.
The aim is to develop bigger and stronger muscle units so that you can transport oxygen throughout the body with less effort and use more stored fat as energy. Increased oxygen consumption promotes overall health and increases metabolism resulting in burning extra fat stores. However, a mild activity can often just do the trick; it is not necessary to work up a heavy sweat.
Recent research results could hardly be clearer, when the subject of walking is brought up in the realm of exercise. Taking a walk is one of the best ways to take charge of your health. A study in the Journal of the American Medical Association showed that walking briskly for half an hour just six times a month cut the risk of premature death in men and women by 44 percent. Another study in the New England Journal of Medicine reported that men 61 to 81 years old sharply reduced their risk of death from all causes, including cancer and heart disease, by walking two miles a day. Other research has shown similar results for women.
Besides the well-documented health benefits, the beauty of walking is you can go at your own pace. If you are new to exercise or recovering from injury or childbirth, you can aim to walk for 20 to 45 minutes four or five days a week at the good fitness walking speed of three miles an hour. When (and if) you want to power up, you can take longer walks and work up to walking each mile in 15 minutes or less.
Once you are ready to hit the road (or the trail, track, treadmill or mall), how do you make the most of your walking workout? Here are a few tips and tricks:
Warm Up First, Then Stretch. Start by walking for just seven to 10 minutes (wear a watch) and then do a few gentle stretches. Your muscles will stretch better if you have warmed them up first. Ask a fitness professional which stretches are best for you.
Get Used To Walking. When you first start to walk, just walk. Take your time and get used to doing it again. Once your body has gotten used to the exercise it is time to improve and expand.
Take Short, Quick Steps. By taking short, quick steps, rather than long strides, you will work your glute muscles (in your buttocks) as you log miles.
Keep Your Head Up. Look about 10 feet ahead of you. Imagine you are wearing a baseball cap and have to look up just enough to see the road. This keeps your neck aligned properly.
Practice the Heel-Toe Roll. Push off from your heel, roll through the outside of the foot, then push through the big toe. Think of the big toe as the go button and push off with propulsion. Keep the other toes relaxed. (This takes practice.)
Smile and Have Fun. Learning these techniques takes time and concentration. Be patient and enjoy your workout. Dress comfortably, find a partner or wear a headset and listen to music you love and, if you're walking outdoors, vary your route.
Squeeze Your Glutes. Imagine squeezing and lifting your glutes up and back, as if you were holding a bill between them! This will strengthen your low-back muscles. Developing the ability to maintain this deep contraction throughout your walk will take a while.
Feel a hand on your back. Imagine as you walk that somebody has a gentle but pushing hand on the small of your back – mentally you feel as if you have a silent partner.
Pump Your Arms. Imagine you are holding the rubber grips of ski poles in your hands. Stand straight, drop your shoulders, squeeze your shoulder blades behind you and push back your elbows with each step. Keep your arm movements smooth and strong.
Zip Up Your Abs. During your walk, imagine you are zipping up a tight pair of jeans. Stand tall and pull your abdominal muscles up and in. You can practice this even when you are not walking.
Keep Your Chest Up, Shoulders Back. Use your walk as an opportunity to practice perfect posture. Imagine someone dumped ice down your back. That is the feeling you want to have as you hold your chest up and shoulders back.
Practice Mental Fitness. Do not replay the problems of the day while you walk. Try to maintain a state of relaxed awareness by paying attention to your breathing and noticing how your body feels. Visualize yourself getting healthier, stronger and leaner.
Consistency is probably the most important part of your walking workout. The more committed you are to walking all or most days of the week, the healthier you will be. Remember that short walks are better than none at all. The path to good health, like life, is a journey. All you have to do is take the first step.

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Stress The Unseen Killer

Stress The Unseen Killer
 by: Dr. John Rumberger
Introducing Stress Management
There are very many proven skills that we can use to manage stress. These help us to remain calm and effective in high pressure situations, and help us avoid the problems of long term stress. (Teaser)
These skills fall into three main groups:
Action-oriented skills: In which we seek to confront the problem causing the stress, often changing the environment or the situation;
Emotional-oriented skills: In which we do not have the power to change the situation, but we can manage stress by changing our interpretation of the situation and the way we feel about it;
Acceptance-oriented skills: Where something has happened over which we have no power and no emotional control, and where our focus must be on surviving the stress.
In the rest of this section, we look at some important techniques in each of these three groups.
Become aware of your stressors and your emotional and physical reactions.
A Notice your distress. Do not ignore it. Do not gloss over your problems.
A Determine what events distress you.
A What are you telling yourself about meaning of these events?
A Determine how your body responds to the stress.
A Do you become nervous or physically upset? If so, in what specific ways?
Recognize what you can change.
A Can you change your stressors by avoiding or eliminating them completely?
A Can you reduce their intensity (manage them over a period of time instead of on a daily or weekly basis)?
A Can you shorten your exposure to stress (take a break, leave the physical premises)?
A Can you devote the time and energy necessary to making a change (goal setting, time management techniques, and delayed gratification strategies may be helpful here)?
Reduce the intensity of your emotional reactions to stress. The stress reaction is triggered by your perception of danger...physical danger and/or emotional danger.
A Are you viewing your stressors in exaggerated terms and/or taking a difficult situation and making it a disaster?
A Are you expecting to please everyone?
A Are you overreacting and viewing things as absolutely critical and urgent?
A Do you feel you must always prevail in every situation?
A Work at adopting more moderate views; try to see the stress as something you can cope with rather than something that overpowers you. Try to temper your excess emotions. Put the situation in perspective. Do not labor on the negative aspects and the "what if's."
Learn to moderate your physical reactions to stress.
A Slow, deep breathing will bring your heart rate and respiration back to normal.
A Relaxation techniques can reduce muscle tension.
A Electronic biofeedback – my favorite is listening to music – the genre depends on my mood and can range from classical to "oldies" to classic rock and roll. This can help you gain voluntary control over such things as muscle tension, heart rate, and blood pressure.
A Medications, when prescribed by a physician, can help in the short term and, if serious, in the long term in moderating your physical reactions. Medications alone of course are not the full answer; but please don't forget that your doctor is there to help you.
A Learning to moderate these reactions on your own is one of the most viable long-term solutions.
Build your physical reserves.
A Exercise or some physical activity that you enjoy gets your mind focused, even for short periods, in another direction.
A Eat well-balanced, nutritious meals.
A Avoid nicotine, excessive caffeine, and other stimulants.
A Mix leisure with work. Take breaks and get away when you can. A 5 minute break from the grind and concentration can often allow you to focus. When I was in college and had to spend hours and hours studying, I found that a regiment of working with a clear goal to when I was going to take a break, was very productive. I would make "deals" with myself in terms of doing activities that I did not particularly like by telling myself I could then be allowed to work on something I enjoyed at the end of the drudgery.
A Get enough sleep. Be as consistent with your sleep schedule as possible. Try to maximize your sleep: wake ratios.

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