The Language of Weight Control

I would guess you are familiar with the video recorder and I am sure you?ve had to enlist the help of a small child to help you program it so you can record your favorite soap opera. Do you remember all the numbers and dates you had to enter in order to make the program work?

The computer you are reading this on has a program behind it ? this webpage has code behind it that tells the computer how to display the words in a meaningful format.

Do you know, that just as you can program a VCR or a webpage, so you can program yourself?

Did you know that you are doing this all the time every single day and you are probably not aware of it!

And did you know that probably 80-90% of this programming is negative?

When you talk to yourself you are programming your sub-conscious mind. So if you look in the mirror and say, ?Wow I look fat? your sub-conscious mind says, ?I?m fat ? must make sure it happens?. Your sub-conscious mind is incredibly powerful yet so few people ever really bother to access its abilities. In fact most people are happy to let it run riot and cause chaos!

Here?s another of my favorites for you. You will, I bet, frequently say to people ?I?m trying to lose weight? ? but do you actually know what it means?

Let?s start by looking at the word try as in trying in the above sentence. You know the dictionary definition of try, but what does it really mean?

Try means that you will give it a go, put a bit of effort in to it, but you won?t give it your all because you don?t really want to achieve it. And the nice thing for you is that you can tell everyone you tried afterwards and enjoy their sympathy when it didn?t work.

Try basically means you are HAPPY TO FAIL!

Now let?s look at the last two words in that sentence ?lose weight?.

What would you do if you lost your car keys? Think about it ? what would you do?

You would find them again, wouldn?t you?

Whenever you say lose, it is implicit in the word that you are going to find it again. So when you say ?lose weight? you are telling your sub-conscious ?I want to shed a bit of weight and then find it again sometime in the future please.? And guess what? Your sub-conscious obliges!

So how do we improve that sentence?

If you had an old sofa you no longer wanted, you wouldn?t try to lose it would you?

What would you do?

You would GET RID OF it, wouldn?t you? You don?t want to find your old sofa turning back up on your doorstep in six months time and asking if you missed it? Or worse still, turning up with a matching chair and pouf too?

So now let?s rephrase our original sentence (I am trying to lose weight) into something that will program your sub-conscious for success.

?I am getting rid of weight?

Say it to yourself now ? how does it feel?

This simple change in language may sound childish and ridiculous, but do it and notice the difference ? just this tiny change can make a massive difference in your weight loss program.

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How Many Calories Do I Need Per Day?

How Do I Calculate Caloric Needs Based On My Goal (gain/loss/maintain)?

Listen, figuring out how many calories a day you need to lose weight, maintain your weight or gain weight really isn?t too hard. And with the formula I?m about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets? begin!

IF YOU DON?T KNOW WHERE YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!

Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.

Example: 194 lbs x 11 = 2134 calories

This is what I need to just keep what I have, without moving. But remember, you do move. So you have to then calculate your metabolic factors into this? so off to step 2?

Step 2:

Figure out your metabolic factor according to the table below.

But first, some definitions to help you determine where you might fit in:

Slow Metabolism: You basically look at food and you seem to put on pounds. You can gain weight by eating salads but it?s difficult to lose the weight.

Moderator Metabolism: You can gain weight if you try. You can lose weight if you try. You really don?t have trouble losing weight depending on what you want to do.

Fast Metabolism: You are the skinny guy or gal who can eat *ANYTHING* and it makes no difference. Gaining weight is difficult. Losing weight can happen overnight. Just by watching T.V. you seem to shed pounds.

Metabolic %

Under 30 years old
Slow Metabolism-30%
Moderate Metabolism-40%
Fast Metabolism-50%

30-40 years old
Slow Metabolism-25%
Moderate Metabolism-35%
Fast Metabolism-45%

Over 40 years old
Slow Metabolism-20%
Moderate Metabolism-30%
Fast Metabolism-40%

Example: 2134 calories x 35% = 746.90

I took my calories needed above just to sit here and not move and multipled it by my metabolic factor and I find that I need an additional 746.90 calories because of my specific metabolism.

Step 3:

Put it together.

2134 + 746.90 = 2880.90 calories

I need 2,880.90 calories to maintain my current weight with my current activities.

Note: You can also adjust your metabolic factor if you do something that might take you to the next level. If you are a moderator metabolism person but you do distance running, it might make more sense to put your self in the fast category since you burn a lot more calories.

Step 4:

Now change the above with about 500 calories every day to reach your goals!

Lose Weight: I would take 2880.90 ? 500 = 2380.90

Maintain Weight: I would just leave it at 2880.90 and continue what I was doing in my activities

Gain Weight: I would take 2880.90 + 500 = 3380.90

Note: 500 calories a day is just a general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline.

Step 5:

You must track what you are eating so you?ll know if you?ve made your goal for the day. And tracking food does not have to be complicated with weights and scales.

It's a shame that so many people just start training and never figure out what they need to eat daily to reach their goals.

You can keep doing the math over and over as you reach a goal. If you are bulking, your requirements will change as you progress. And when you lose weight they will as well. You might want to lose weight, reach a target weight and then maintain. So you will do this formula again when you have hit the weight you want.

Marc David is a bodybuilder, writer, and author of the the e-book The Beginner's Guide to Fitness and Bodybuilding (BGFB): What Every Beginner Should Know but Probably Doesn't. The Beginner's Guide is oriented towards fitness minded men and women who are just starting or have worked out for years without results. To learn more about the Beginner's Guide, visit Beginning-Bodybuilding at: http://www.beginning-bodybuilding.com

Work and Asbestosrelated Diseases Part Three

If you are an asbestos worker ask the Joint Health and Safety Committee (JHSC) or your employer about the asbestos control program in your workplace or about the management program for asbestos in buildings.

Control programs are very important to be carried out in workplaces where there are hazardous minerals like asbestos that can affect workers with severe pathologies such as malignant mesothelioma cancer, malignant lung cancer, asbestos related disease or asbestosis, among others.

Other important thing is to visit the doctor regularly to stay informed about your health, (but this one must be specialist in the disease) whether you work or worked in contact with asbestos at your job. He can order you different exams in order to know the current state of your health.

The law states that you can choose to be part of a medical surveillance program if it is needed. Every two years, the employer shall offer and pay for the medical surveillance program in such case.

According to experts a program of medical surveillance includes chest x-rays, lung functions tests, regular physical exams and medical and work history tracking.

Through a medical surveillance program like this it will be possible to help you to find an asbestos-related disease or other related conditions early, and stop them on time and do not get worse.

The Workplace Safety and Insurance Board (WSIB) may help you to find out if you are entitled to compensation if you worked exposed to asbestos, analyzing your medical report, after you talk will your employer and file a claim with the WSIB if you have an asbestos-related disease.

In conclusion, there many things that you have to do for prevent developing of asbestos related disease, but The Workplace Safety and Insurance Board (WSIB) could be very useful and a good start point. Specially in the case of compensations for by asbestos related workers.

This article was written by staff of Disorder Skin .com, visit http://www.disorderskin.com for skin disorder information, or you could see their last article: skin disorder deramaxx treatment at:
http://www.disorderskin.com/1/skin-disorder-deramaxx-treatment.html. Thanks for use this article in your website or ezine keeping a live link.

Four Myths About Diet That You Should Pay No Attention To

Nowhere are there more fad diets, weight loss schemes and wild, completely unsubstantiated weight loss advice circulating than in the USA. With so much conflicting information out there, it's no wonder people don't know where to turn to lose weight properly and in a healthy way. The fact is many people assume they are eating healthy although it's closer to the truth that many of them don't even come close to eating a balanced, nutritious diet.

The reason for this is mostly due to the fact that they are guiding themselves with false information propagated by fad diets put out there by weight loss companies. Most of these diets are leading people to believe that cutting out certain nutrients is what it takes to properly loose weight. Nothing can be further from the truth. Here are four common myths which lead many dieters to take the wrong road to try to find their weight loss salvation.

MYTH # 1) YOU HAVE TO STARVE YOURSELF TO LOOSE WEIGHT

This is probably the most commonly heard and longest running myth about weight loss out there. The fact is, if you don't eat enough, your metabolism will slow down greatly making your body want to store fat thus making most of your initial weight loss come from water and muscle. This makes your body-fat percentage go up, meaning you are losing weight, but you are actually getting fatter!

The average woman should not eat less than 1000 calories per day and the average man should not eat less than 1200 calories per day unless under the direction of a physician. If you eat 5-6 smaller meals a day verses 3 bigger ones within a proper calorie range, you will never feel hungry and you will lose weight while staying healthy.

MYTH # 2) EAT NO FAT WHATSOEVER

This is another myth that has been around for a long time. It probably comes from the fact you do need to limit your fat intake to around 15% to 20% of your overall daily calorie intake. If eating only a little is good, then eating none must be better, but the fact is, your body does need that 15% to 20% of fat in your diet because fat helps lubricate your joints, keeps your skin smooth and elastic, provides a source of energy, helps your nervous system to function properly and provides insulation from cold weather. Olive, flaxseed and fish oils are good sources of fats. Avoid saturated fats and hydrogenated (trans) fats.

MYTH # 3) YOU SHOULD NOT EAT FROM CERTAIN FOOD GROUPS

A lot of fad diets adhere to cutting out one food group or another. The Atkins diet, which sparked a whole host of copycat diets, placed an emphasis on eliminating carbohydrates for example. The fact is your body needs a balance of carbohydrates, protein and fat to function properly and so none of them should be eliminated from your diet. Water, vitamins, minerals and fiber are also needed and should be a part of your regular daily intake. The key is to try to keep the carbs, proteins and fats in the proper range at approximately 60% for carbs, 25% for proteins and 15% for fats.

MYTH # 4) TO GET ENOUGH PROTEIN, YOU HAVE TO EAT MEAT

While it is true that meat is a great source of protein, it is certainly not the only one. Meat can also be high in fat and sodium. Dairy products are usually high in fat, but now there are plenty of low-fat and fat-free dairy products to choose from and they do not compromise the protein value. Egg whites are also a prime source of protein. These are all sources of complete proteins. Various vegetables and legumes also contain proteins but these are all incomplete proteins and must be eaten in the right combinations to become complete. One example is combining beans with rice.

The best way to be sure you are getting a well balanced, nutrient rich diet is to eat more whole foods and less processed, pre-packaged foods and to avoid eating out as much as possible. Make eating out an occasional treat, but try to prepare most of your meals yourself and you will be on your way to living a healthier, leaner lifestyle.

Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com

Quick Tips for Better Health

Everyone seems to have a different answer to the health equation these days. Cutting through the hype here's a few things you can do to see improvements in your health. Remember to always consult with your doctor before changing your diet or exercising!

30 minutes of some sort of exercise daily. Remember in a previous issues I mentioned that even stretching is acceptable if that is all you can do. You really don't have to do a marathon, just a little more physical activity than you are used to.

Eat those fruits and vegetables. Usually lower in calories, higher in fiber; you can eat less and feel more full! Studies seem to indicate they can lower your risk of some cancers.

A simple multi-vitamin can add a little pep in your step. It's always best to get your nutrition from foods, but we rarely get enough of what we need, help fill in the gap with your vitamin!

Are you getting enough sleep? This is where I get caught the most. I am a classic over-achiever and so I quite frequently sacrifice on my sleep. Let me tell you, do what I say not what I do. Get 7-8 hours of sleep. You'll feel better, and quite possibly age more slowly.

I find 5-7 small meals a day keeps me feeling better than 3 large meals. Obviously this is something to discuss with your Doctor, particularly if you're diabetic or have other health conditions. Contrary to the low carb diet fads, I'll stand with the USDA food pyramid and say a balanced diet is almost always the best answer.

Water. Lots of water. Skip the sodas, coffee and alcohol and drink more water. I can't stress this enough. Proper hydration can really help you look and feel better.

Finally, attitude. Keep it positive. When I had cancer I joked around a lot. I think that is a good part of the reason I'm still here. Learn optimism, it's a great habit.

All the best to you!

Rasheed Ali (#1 Adversity Consultant) and Bill White (Syncronicity Expert) have just launched http://www.SleepYourWayToRiches.com -- a powerful new success and wealth creation website and http://www.SolutionCoach.com -- a powerful business and success coaching site.

Your Health... Indoor Air Can Be Toxic

Your home; your health? Did you know that the air inside an average home can have 2-5 times more pollution in it than what is found outdoors. Is that good for you? Of course not!

Because we spend most of our time indoors we are exposed to all sorts of pollutants. Just for starters; think of all the different sprays, cleaners, air fresheners and many other products we use in our homes everyday.

According to the Environmental Protection Agency there are 188 different toxic air pollutants. Many are known to cause cancer, respiratory or allergy problems, reproductive disorders, birth defects and other serious health issues. Some such as carbon monoxide can even be fatal.

The EPA states that the cause of indoor air pollution stems from combustion pollutants such as gas, oil, coal, wood, tobacco products, building materials, furnishings, insulation that contains asbestos, cleaning or personal use products, damp carpet and lead-based paint. The air fresheners we use release such toxins, also. Do you use or have any of these items in your home? Of course, we all do!

Other pollutants include viruses and bacteria that are spread by people and animals. Cat and dog or other pets spread bacteria through their saliva and dander. Of course, the pollen in the air causes allergies which come from plants, indoors and out.

The dried urine from mice, rats or roaches produce an allergen that permeates the air and causes respiratory and other problems. Dust mites, which produce allergens, live in warm moist places such as mattresses, bed sheets, cloth furniture, curtains and carpets. And, as you know, mold and mildew breed in damp areas like bathrooms, kitchens and water damaged materials.

Many diseases and other health issues are brought on by these indoor air pollutants. Colds, flu, coughing, sneezing, itchy watery eyes, yes, respiratory problems, such as asthma, nasal congestion, sinus infections, chicken pox, measles, and digestive problems can all be the result of pollutants.

So, what can you do to protect yourself and your family?

Let?s look at some things you can do to prevent or even rid your home of those awful indoor air pollutants:

• Don?t allow any smoking in your home. Smokers should go outside to smoke and away from children.

• To effectively reduce dust mites wash bed sheets in the hottest water possible on a weekly basis. Vacuum mattresses, carpets and curtains regularly with a bagless (empty each time) vacuum cleaner.

• Dust furniture with a slightly damp cloth (no sprays). Do this weekly, or more often, if needed. Air purifiers help eliminate dust.

• Fix any leaky faucets or pipes that will cause the growth of mold and mildew. Once it gets behind walls it takes professionals to clean it correctly.

• Install a whole house air purifier that can rid your home of 99% of the allergens.

• Improve ventilation in your home by opening windows to allow fresh outdoor air to come inside. Make sure exhaust fans for the bathrooms and over the stove are working properly.

• Be sure that dryers vent outside instead of inside a garage or laundry room.

• Reduce or eliminate the use of aerosol sprays or toxic chemicals for cleaning. Use natural products such as vinegar and peroxide, rubbing alcohol or baking soda instead.

Protecting your family and pets from indoor pollutions is one of the most important things you can do for them! Don't wait; do something about today. You'll be glad you did!

Look below to get even more information about indoor air pollution and how to eliminate it.

Priceless Home Remedies for Indoor Air can give you more information about pollutants and how to eliminate them in your home by following the links. See Priceless Home Remedies for solutions to other household problems and common ailments.

Do You Make the Most of Your Workout Time?

There are two keys to getting the most from your workouts. If you omit either one of them you might not get the results you expect. But if you do them both, you will have maximum results with minimum effort. And that is what we all want.

First, when you come to the gym, or when you do any workout, you need to know what it is that you intend to accomplish and how you are going to go about it. In other words, you have to have a plan. It doesn?t have to be a complicated plan, but you do need to know where you are going and how you plan on getting there.

For example, if you are trying to lose weight, it is vital to know where you are now. What do you weigh? What is your body fat percentage? How much muscle do you have?

It is the muscle that burns up the calories while you are at the gym exercising. And it is also the muscle that burns up calories throughout the day, while you are at work, at home resting and even while you are sleeping. It is the muscle that does this.

So you need to know how much muscle you have now, and you need to keep track of how much more you are developing, to see if you are making progress.

You can do this with a few simple tools. A bathroom scale or the scale at the gym will tell you how much you weigh. You can figure out the fat percentage with a simple, inexpensive caliper.

The Accu-Measure Fitness 2888body fat caliper is an inexpensive tool that has been proven to be very accurate; it is available for about $20.00. It will tell you what your body fat percentage is.

Just subtract the fat mass from your body weight, and that is your lean mass. As long as the lean mass is going up while the fat mass is going down, you are doing well, gaining muscle and getting into better shape.

Second, you need to know what you are doing each workout. If you are walking, you should keep track of how far you walk and how long it takes you. That way you can tell if you are doing better as time goes on. If you are not improving your times or your distance you might not be making the progress you should.

If you are using weights to gain muscle and slim down (and you should if at all possible, because weight training is one of the best ways to lose weight, no matter who you are, how old you are, how out of shape you are, or what you weigh) then you need to know what workout you are going to do each time you go to the gym.

Your program should be written out beforehand, and include the exercises and the number of repetitions that you are going to do. Then all you have to do is keep a log book (a simple spiral notebook works well) and make a quick note as you do each set of exercises.

It only takes a second you write down the name of the exercise, the number of repetitions, and the weight you are using on each set. This is a vital step that many people leave out. But when you do this, you are recording your progress each workout, and you will know from week to week whether you are improving or not. You can flip the page and see how you did last week, and challenge yourself to do at least one more.

If you do these two things, have a long term plan in mind and keep records of your progress, you can have maximum benefit from minimum effort. And you really can lose that extra weight and at last have the body that you have always wanted.

Copyright 2006 Dan Curtis, M.D.

Dan Curtis, M.D. is Assistant Professor of Medicine at the University of South Florida. He is the author of Dr. Dan?s Super Weight Loss Plan. Sign up for his free newsletter: Dr. Dan?s Super Weight Loss Tips, Tricks and Secrets. Click here-- http://www.superweightlossplan.com/newsletter/.

Magnetic Therapy

Magnetic Therapy is currently considered to be an alternative medicine. Those who practice it believe that certain ailments can be treated if the patient is exposed to magnetic fields. Permanent magnets will generally be placed near the body, and it is believed that this procedure can reduce pain, allow the body to heal faster, and treat a number of other medical problems. Magnetic Therapy will typically be used for people who have problems with their backs or joints. The effectiveness of this therapy is currently not known, and most in the medical establishment currently view it as being a form of pseudoscience.

The practice of magnetic therapy has led to the growth of an entire industry. A number of products are sold for the purpose of healing those who use them. These products could range from bracelets to mattresses or blankets. While there is no concrete evidence that magnetic therapy has been used to effectively treat people, some in the medical establishment believe that it may work as a placebo in some who use it. Critics of magnetic therapy claim that most magnets don't have the strength to effect the various organs and tissues within the body.

In addition to this, few manufacturers have been able to effectively demonstrate the usefulness of their products. However, it should be noted that the field of magnetism is not well understood, and discoveries are constantly being made on a regular basis. Scientific studies have showed that magnetic fields do play a role in the migratory patterns of some birds, and being exposed to a magnetic field which is too strong can even be toxic. Given this research, there is a possibility that strong magnetic fields may play a role in the health of those who are exposed to them, but this remains to be seen.

Proponents of Magnetic Therapy often point out that magnetic fields which are exposed to the body can increase the circulation of blood due to the presence of iron within the hemoglobin. However, iron will lose its ferromagnetic properties once it becomes ionised. There are a number of websites online which sale magnetic health products, and it has grown into a large industry. Whether or not the use of magnets for healing is caused by the placebo effect, it has become an alternative medicine that many people use for healing purposes.

The use of Magnetic Therapy is not new. Paracelsus was a doctor and alchemist who lived during the 15th century, and he reasoned that if magnets could attract iron, they may also be able to have an effect on the various diseases that were present in the body. The current debate about Magnetic Therapy will continue until concrete evidence has been found to support it. With all the achievements that have been made by the medical community, they are limited in their knowledge and understanding. Magnetism is a subject that is not well understood, and the function of the human body and mind is extremely complex as well. It is possible that some link between magnetic fields and diseases may found in the future if sophisticated tools are developed.

Michael Colucci is a writer for Magnetic Therapy which is part of the Knowledge Search network.

Exercise Clothing: The Secret to Success!

When you first start exercising finding the right clothes to wear is important for both comfort and safety. Should you wear the latest Nike joggers or are sandals ok? Should you wear lycra or track pants?

Fashion may be important to some but the most important thing is to get through each session so that you can follow up with more exercise tomorrow. The key to success in weight loss is consistency. Being able to exercise regularly. Wearing the right clothes will make this possible. Wearing the wrong type of shoes could give you blisters or shin splints, and wearing the wrong type of pants could cause excessive rubbing of the thighs. If you?ve had any of these things happen to you then you know it?s tough to exercise the next day.

Let?s start with the shoes. This is probably the most important piece of clothing and therefore this is where most thought should be given. You need to wear something supportive, with a flexible sole. Cross-trainers or running shoes are best. Make sure that the shoes are not too tight.

Next are the socks. It is important to wear cotton socks. They allow your foot to breathe and they cause less friction on your heal. If you like the low cut socks, make sure they won?t slip down into the shoe or you may get blisters.

The pants you wear must comfortable. Depending on the temperature, you should wear shorts or track pants. Just make sure they are cotton and not nylon. Cotton will allow your pants to breathe, whereas nylon will cause an increase in your body?s temperature. This in turn will make your heart beat faster which means the exercise will be harder. If you have large thighs then you may also want to wear lycra pants as well. This will eliminate rubbing and chaffing.

Your shirt should be cotton too. If you are going to be out in the sun then it?s a good idea to wear something with sleeves as this will reduce the risk of sunburn. Make sure it is light fitting as well as this will help to keep you cooler.

Other accessories you should consider if exercising outside is a hat, sunglasses, sunscreen, and a water bottle. A wide brimmed hat gives the best shade, sunglasses will reduce glare, sunscreen will protect against ultra-violet rays from the sun, and the water will help keep you cool.

Ray Kelly is an Exercise Scientist with 15 years experience in the Health and Fitness industry. To sign up for his free 7 Day Weight Loss Course go to Lose Weight: Tips and Programs

Genital Herpes How Prevalent Is It And What Should You Do?

Genital herpes is a topic not readily discussed in the course of normal conversation however, if you're aged 25 and over, and are sexually active with multiple partners then it would be wise to be tested for genital herpes.

A recent study in Australia ( May 2006 ) revealed at least one in eight people people in that country have genital herpes. If that sounds alarming then it should be. A first nation-wide study also found herpes was most prevalent in people aged 35 to 44 and city folk were more likely to be carrying the virus than their country cousins.

So what to do? Being a little less promiscuous could be the answer but this would only be a superficial fix. The problem lies in the fact that at least 80 per cent of people who have genital herpes don't know they have it. And it's fair to say those who contract the virus do so innocently. Affected people who pass it on and are a unaware they have it, don't experience the symptons. The obvious answer once again is to get tested especially if you've had multiple partners.

Why are people reluctant to be tested? Is there are kind of aura of shame with knowing you have genital herpes? Medical experts will tell you don't be embarrassed; the sooner you have the condition treated the better. Makes sense. So why don't people get tested or why do they delay the process? Maybe more educational programs should be put in place but from where I sit, I think the proper authorities have performed a good job in making the community aware of their responsibilities in this area.

The news is not so good for women. Twice as many women are likely to contract genital herpes than men simply because of their physiological make up. This doesn't suggest men have less responsibility in getting tested than women. It's a two-way street.

The study found the prevalence of herpes varies from country to country with genital herpes more prevalent in some while oral herpes was confirmed at a higher rate in others.

Get over any short time embarrassment you may experience initially and do the sensible thing; not just if you have multiple partners: if it doesn't feel right, consult your doctor. Sound advice for mine.

Dean Caporella is a professional Journalist and Sportscaster who takes an interest in a wide range of subjects. Infection and disease can be a morbid subject to touch on, Dean says but the truth is it's part of human society and we need to stay informed. Get the news, views and reviews at http://www.yourinfectionsite.com

Is the Air in Your Home Hurting You?

Many people never think about it, I never did. Is the air in your home hurting you? Have you ever noticed odd smells? Dust? Mold? Pollen?

Many people never think about the air in their homes, but it can be harmful. The Environmental

Protection Agency (EPA) says that the air inside of homes can be between 2 and 5 times more harmful than outside air. On top of that, most Americans spend about 90% of their time indoors.

Now that you know how serious clean air is, what can you do to get your air cleaner?

1. Get an air purifier

Air purifiers come in many sizes and models. Some are designed to clean small rooms, while others can clean an entire home. If you are trying to protect you and your family from particles such as smoke, dust, pollen, and mold spores, find a HEPA filter air purifier. HEPA stands for High Efficiency

Particulate Air (filter) and is designed to completely remove particles floating around in your home or office. HEPA will capture just about everything except gases.

2. Open some windows

When the weather permits, open some windows and get some air circulating. The air outside is usually

better for you than the air inside. If you have fans, stick them near the windows. If you have a whole house fan, turn it on as often as possible. After you have had the windows open for a while, shut them and then turn your air purifiers and let them run. Your air purifier will remove the particles that entered while the windows were open.

3. Check for mold

If you home has flooded or has moisture in your home, you may have a mold problem. If you have never checked for mold, you may want to. There are DIY mold removal kits or you can hire a certified mold inspector and remover.

If you want you and you family to be a healthy and happy family, follow these 3 easy steps and you'll be on your way to clean air in no time!

Brandon Hopkins is the owner and founder of Room Air Purifiers, the most informative air purifier website on the internet. He is available for speaking engagements and article writing. He may be contacted through his website at http://www.room-air-purifier.com

Human Ring Worm

Ringworm, also referred to as tinea corporis, is an infectious skin disease caused by mold like fungi called Dermatophytes. This disease usually transmits through direct contact with ringworm-infected animals or humans through sharing combs, clothing or by touching ringworm infected body parts.

Ringworm gets its name from the fungi?s peculiar behavior. It also gets its name from history, when people used to think the disorder was caused by an actual worm. In fact, dermatophytes thrive on dead tissues present on skin surface and follows circular path to spread its infection. It usually affects skin, scalp, fingers, toenails and feet. The word dermatophyte literally means organic skin pathology.

The major symptoms of skin ringworms are itching, burning, dryness, or circular flaky rashes on the skin. In the case of scalp ringworm, it reveals as a pimple that grows to form a circular patch of temporary baldness, which spreads to other areas.

Unlike other diseases that lose intensity with time, Ringworm gradually spreads and becomes chronic, if left untreated. Dermatophytes continue to spread themselves to other body parts. The only cure will result from a physician?s prescription. Sometimes, the symptoms of ringworm will not show up until many days after contraction.

The best possible to avoid ringworm is by taking appropriate precautions. Have pets checked regularly since the disease is usually transmitted to humans from domestic animals. Also make sure to wear gloves when handling an infected pet?s toys and other items.

Still, if somehow, you are infected visit your doctor as soon as possible for a prescription. Recovery usually, takes 2-3 weeks.

Ring Worm provides detailed information on Cause Of Ring Worm, Human Ring Worm, Ring Worm, Ring Worm In Cats and more. Ring Worm is affiliated with Baby Eczema.

Setting and Achieving Your Fitness Goals

Many fall short of their ideal level of fitness because they either do not set goals or set totally inappropriate goals with only one likely outcome ? failure. Yet if you spend a little more time on setting your goals you will increase your chances of success and the rewards will be greater.

If you do not put enough thought into the goal setting stage of your plans you are more likely to fail. A carefully chosen goal, whether to do with your fitness, career or personal life will motivate you to stay on target and also add another factor to your training ? it will engage your mind.

Your training and sport should be viewed as part of your personal development and not as a separate physical activity. Many individuals regard their sport and exercise as a way of taking a break from their intellectual pursuits and train their ?mental? and ?physical? self separately, but do you really perform at best by splitting yourself in two? Does taking the ?mind? out of physical activity result in mindless action? Skills and abilities learnt from participating in your sport can translate back to your personal and professional life; it also works the other way around.

Choosing the right goal for you

A goal is a wish to achieve something you regard as worthwhile that represents a challenge. It will be a target beyond your current ability requiring a substantial effort on your behalf to attain. Once you have reached your goal it will be an achievement to take pride in and drive you on to achieve a higher level.

Whether conscious of it or not, most will have a goal in mind that determines what we do. It may be for a quiet, comfortable life, earn more money, look good, get fit or all of these. I believe it is important to have goals as a way to motivate and encourage continuous self-improvement but the goal itself must be carefully thought out before you set off on your journey toward it.

A goal should ?

be something you know is achievable and provides you with the motivation to train.

have a specific target so you know when you have achieved it, for example, completing a 10 k run, making the first team or getting a black belt in a martial art.

involve doing an activity you can enjoy and benefit from.

be shared with the people around you so they will ask you about your progress adding to your motivation.

be broken down into smaller tangible steps so each stage represents a tick in a box allowing you to take satisfaction from the journey.

provide you with the opportunity to experiment and learn.

challenge your intellect as well as your body.

A goal should not be..

impossible or unrealistic

plucked out of the air just because it sounds good. ?I want to run a marathon? is fine if you like running and are prepared to put in the time, but if you are not going to enjoy the months of training that lie ahead it is not a good goal to set.

given an arbitrary target without any meaning such as increasing your trips to the gym to 4 times a week, this doesn?t meet the criteria of the should be?s above. However, this might be a subset of a goal that will enable you to achieve the big one.

too easy and require little effort.

set in concrete and non-negotiable. Be prepared to re-assess your goal and your reasons for achieving it. Don?t suffer needlessly and struggle to achieve a goal that will adversely affect you, your family and your friends.

detrimental to your health.

Once you have decided your goal ask the following questions to clarify your reasons for selecting it.

Why do I want to achieve this? This could be any reason from giving you the motivation to get out of bed in the morning right up to achieving fame and fortune.

How will I benefit from pursing this goal? Will the reward justify the time and money you will need to commit to succeed? If your goal provides the opportunity for self-improvement then the answer has to be yes.

How will I know when I have succeeded? Have you set a definite finishing point, target or time limit? Can it be measured?

When you are satisfied with your answers write down your goal and then underneath add ?How I am going to achieve this?? This will include steps to take you closer each day to your ultimate goal. List things that need to be done in preparation such as

buying new kit, research, finding useful sources of information/ advice, getting professional help, joining a sports club and getting a check-up from your doctor

Be sure that each step on your action plan is clear and contains just one action so you can tick the box when it?s done. Be methodical about your preparation and do not be tempted to rush straight into your training, the well known business mantra is just as applicable here ? proper planning prevents poor performance! A good plan also helps you keep your mind focused on the task in hand increasing your chances of success. When you do achieve your goal you can also take satisfaction in your planning and application of that plan. You may wish to promise yourself a reward on successful completion but do make it relevant to your long-term goals. A weekend in Chicago to run the marathon would give your motivation for running a shot in the arm, whereas an all-you-can-eat meal on reaching your target weight would obviously set you back into bad habits. However, if you have chosen an appropriate goal and planned accordingly, the experience of the journey and achievement in itself will mean more than anything ? although it?s nice to have some icing on the cake!

How to achieve your goal

At this stage all you have in front of you is a sheet of paper with your goal at the top and listed beneath your individual steps to get you there. Put this in a place where it can be seen. You may need to return to this on occasions when things may not be going too well and your motivation has taken a knock.

In addition to this important record keep a diary of your progress and include:-

what you did you set out to do

what you actually achieved

how you felt

what you learnt

The last point is crucial to achieving your goal. Be flexible and learn from your experience. If something doesn?t appear to be working, don?t try any harder using the same approach. If banging your head against a brick wall isn?t working, don?t bang it harder!

Be prepared to change your approach, method and technique is you feel you are getting nowhere fast or it?s starting to hurt. There is little to be gained from injuring yourself in the pursuit of a goal that is meant to improve your quality of life.

If your enthusiasm dips, return to your goal sheet and training diary to remind you of your objectives and the passion you felt when starting out. As you draw nearer to your goal start planning ahead for your next self-improvement activity. I always find this helps with the final stages as you can start to see yourself moving onwards and upwards towards a higher achievement.

Roy Palmer is a teacher of The Alexander Technique and has studied performance enhancement in sport for the last 10 years. In 2001 he published a book called 'The Performance Paradox: Challenging the conventional methods of sports training and exercise' and is currently working on a new project about The Zone. More information about his unique approach to training can be found at http://www.fitness-programs-for-life.com

The Perfect Diet to Lose Weight Fast

There is a perfect diet for you that will give you a consistent weight loss of 1 to 2 lbs a week - the quickest rate you can lose fat healthily. The perfect diet is balanced and has exactly the right nutrients you need. When you eat it you feel great. You're full of energy. Your skin glows.

The perfect diet has adequate amounts of lean protein, complex carbohydrates, nutrient rich fruit, vegetables, oils and seeds. It provides the full range of minerals, vitamins and other micro nutrients without the need for lots of supplements. And it takes into account your food preferences.

You could visit a nutritionist or a registered dietician today and get a diet tailor made for you or you could choose to follow any number of sensible balanced diet plans out there in books and online.

Good idea?

Not necessarily so! If you have the strength of will and determination to follow the perfect diet it may be worth it. But how good have you been at following diets in the past? Most people are far from perfect when it comes to sticking to a diet regime no matter how much they try. And modern life rarely lends itself to following perfect plans.

Plus it can be demoralising to start out full of hope and determination and find out that your willpower is not that great. In fact trying to be perfect can be one of the fastest ways to fail and give your self-esteem a beating. Maybe you give up altogether or maybe you just say to yourself I'll start again on Monday but whatever you do it's not the most effective approach.

In fact, I believe the perfect diet is not one which you receive on a few sheets of paper and follow forever more. The perfect diet is one you grow into.

You achieve the perfect diet for your lifestyle when you gradually improve your eating habits, one small step at a time. This way you get a real taste of success to encourage you to continue making improvements until you are eating healthily most of the time yet still enjoying the odd treat and over-indulgence.

The perfect diet feels like something you want to do because it feels natural and that can only come when you give yourself time to change. You lose weight faster in the end simply because it works and the perfect thing about it is that the weight stays off permanently.

Copyright 2005, Janice Elizabeth Small

Janice Elizabeth is a weight loss coach, slimming club owner and author of The Diet Exit Plan, an 8 week coaching program for automatic permanent weight loss. Request her FREE 15 page report How to lose weight without dieting - 7 secrets the diet industry doesn't want you to know at http://www.SimplySlimming.com TODAY!

Lessons for Life: TOBACCO ALCOHOL & DRUGS

Know ye not that ye are the temple of God, and that the Spirit of God dwelleth in you? If any man defile the temple of God, him shall God destroy; for the temple of God is holy, which temple ye are. 1 Cor. 3: 16-17

Purpose: Our bodies will give out at some point in time and we will die. There is no reason to hasten the process by using chemicals and substances that damage our bodies. These substances not only shorten life, they can make life miserable. Too many of us suffer as the result of using tobacco, alcohol, and drugs.

The Lesson

I don't have to tell you that hundreds of thousands die every year due to the intake of drugs, alcohol, and tobacco. The statistics are on the Internet for anyone to view.

Hundreds of agencies monitor the health of folks like you and me for the effects of drug or tobacco abuse.

Millions are admitted into hospital emergency rooms across our globe due to substance abuse. Ten to one you know someone who has been treated for such ailments.

The Sad Thing is: ALL THE TRAUMA AND DEATH OF SUBSTANCE ABUSE IS PREVENTABLE!

In my younger days I was involved with organizations dealing with youth. Have you ever seen the change in a child that has been hooked on drugs? A happy, industrious student turns into a moody, slovenly, lazy individual who has lost all traces of morals and all desire to perform daily routines. They are what we call Out of It! Hundreds of organizations deal with such youth on a daily basis, helping them to shake off the drug demons.

One lad I worked with had gone through a terrible surge of drug addiction. I was able to work with him. He gave up drugs and helped me change the direction of other youth. He grew up to be a fine young man, giving much service to his church and friends.

When I was a teenager, I would stand on the street corner and watch for the bus to arrive a block away. When it did, I started walking up the block. I knew that my adult friend, Louis, would need help getting home because he probably was drinking that day. I didn't want him to trip and fall and bash in his nose or gash his head. As I mentioned, alcohol was his problem. Louis overcome his alcoholism with time. I use to shovel the snow off his walks. One day I got home from school too late. Louis shoveled the walks and died of a heart attach. He was my dear friend but I was glad to see him go dead sober.

In Pennslyvania, I was called to the bedside of a man dying of lung failure. He had quit smoking before he died. We had become good friends and I hated to see him go. All his son and I could do was give him a blessing and say goodbye. But he knew what had to be done. He had to quit smoking. It was just that he quit too late.

Find Professional Help

I can't help you with an addiction problem that may concern you. I can't give counsel to you or the person that needs it. Not sitting here at my computer. But there are many sources for help probably right in your community. Give a call to the court house or to a church or to a doctor. Call the police or the hospital. And don't forget you can find local information on the Internet. You may have to pay for private counseling, but that may me the way for you to go. But, get counseling!

Copyright?2005 John Taylor Jones, Ph.D.

John T. Jones, Ph.D. (tjbooks@hotmail.com)is a retired R&D engineer and VP of a Fortune 500 company. He is author of detective & western novels, nonfiction (business, scientific, engineering), poetry, etc. Former editor of international trade magazine.

More info: http://www.tjbooks.com

Business web site: http://www.bookfindhelp.com (wealth-success books / flagpoles)

What To Do To Lose Weight And Keep It Off

Tell me what to do to lose weight, my wife cried in desperation, struggling to fit into a pair of jeans only two months old. And although she isn't particularly overweight, it wasn't the first time I'd heard her say that. So, that's why I wrote this article. I figured a short 5-tips guide of commonsense steps might help others to know what to do to lose weight (not to mention myself with my ever-expanding waistline). Anyway, here they are...

1. To lose weight you need to burn off more calories each day than you take in. Easy to say, but... Start by setting a realistic goal. Losing at least one single pound each week (and keeping it off) is sensible, and achievable. One way to do this is to eat about 500 calories less each day than you do now, and exercise more each day than you do now.

2. Exercise burns off calories. It also will compensate for the slowed down metabolism that results from eating less, which you hopefull will do. Exercise doesn't have to be a workout at the gym, or jogging in the park, or lifting weights. Exercise can be a brisk walk for at least 30 minutes. That's a soap episode missed and the start of a new life gained. Would you prefer the opposite? Really?

3. Knowing what to do to lose weight means eating healthily. Eat less of the fatty foods and the chocolates and sweets. Eat more vegetables and fruit and whole grains. Don't snack between meals -- you don't need to! And don't spend all day thinking about food either.

4. Drink water. Yes, water is very good for you. If you drink a large glass of water before each meal, then drink another during the meal, and even another after the meal, you will find yourself eating less, because you will feel full up before you eat. This is simple and extremely inexpensive!

5. Really want to lose those pounds! Is that too obvious? I recall when I decided to stop smoking all those years ago. I simply stopped one day -- just like that! I didn't have a moment of difficulty, and I've never regretted it. How did I do it? I really wanted to stop. It really is that simple. I didn't decide to stop smoking in a wishy-washy kind of way. That won't work. I was determined, so I did it. And that's what to do to lose weight too -- really mean it with everything you've got!

So, if my wife ever again cries out, Tell me what to do to lose weight, I'll point her to this little article. It may not be the best ever guide on the subject, but it will work, if you let it. So, what are you going to do now? Are you going to give it a try? You might surprise yourself at what you can achieve...

Did you find these tips useful? You can get the free 12-part mini-course, Big Fat Lies, and learn a lot more about what to do to lose weight from this resource, http://www.3minuteguides.com/loseweight.html

John Coutts is an experienced author who researches and writes on a variety of popular subjects.

Insulin Resistance: Change Your Diet

Late onset diabetes usually means that a person has too much insulin because his cells cannot respond to insulin. Too much insulin constricts arteries to cause heart attacks, and stimulates your brain and liver to make you hungry and manufacture fat.

Most people who develop diabetes in later life can be controlled so that they are not at increased risk for the many complications of diabetes such as heart attacks, strokes, blindness, deafness, amputations, kidney failure, burning foot syndrome or varicose veins with skin ulcers.

The Insulin Resistance Syndrome puts you at very high risk for a heart attack and is associated with storing fat in the belly, rather than the hips; having high blood triglyceride levels and low level of the good HDL cholesterol; and high blood pressure.

If you have any of these signs, check with your doctor who will order a blood test called HBA1C. If it is high, you have diabetes and can usually be controlled with diet and/or medication. You should learn how to avoid foods that give the highest rise in blood sugar. When you eat, blood sugar level rises. The higher it rises, the more sugar sticks on cells. Once stuck on a cell membrane, sugar can never detach itself. It is converted to a poison called sorbitol that damages the cell to cause all the side effects of diabetes mentioned above.

The foods that cause your blood sugar to rise quickly include all types of flour products: bread, spaghetti, macaroni, bagels, rolls, crackers, cookies and pretzels; refined corn products and white rice; and all sugar-added foods.

There are two type of drugs that are used to treat diabetes: those that lower blood sugar and raise insulin, and those that lower blood sugar and lower insulin also. The safest drugs are those that lower both insulin and sugar. Most diabetics should be on Glucophage (metformin) before meals, at least while you are learning to change your diet and bring your weight where it belongs. It prevents blood sugar levels from rising too high and sticking to cells and has an excellent safety record. However, eating a bagel will produce such a high rise in blood sugar that Glucophage will not be effective, so Glucophage must be used in addition to avoiding foods that cause a high rise in blood sugar. If HBA1C cannot be controlled with diet and Glucophage, your doctor will usually add Avandia 4mg or Actos 30mg. They are essentially the same and can cause liver damage, so liver tests must be done monthly, at least for the first few months.

You should be seen monthly and get either a HBA1C (which measures blood sugar control over the past two months) or fructosamine (which measures control over two weeks). Each time that your HBA1C is above normal (6.1), you should yell at your doctor to change your drugs and he should yell at you to change your diet.

If your HBA1C is still not under control, you need to take a drug that raises insulin levels. I usually start with Glipizide XL. If that doesn't control your HBA1C, I raise the dose, and if that still doesn't work, you will need to inject yourself with insulin. Check with your doctor.

Who is pre-diabetic?

What should a diabetic or pre-diabetic eat?

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties. For more information and hundreds of health and fitness reports, visit http://www.DrMirkin.com

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How to Effectively Dealing With Panic Attacks

Learning how to deal with panic attacks is a good thing to know because even with effective medical treatment, there is still a chance that patients could experience the occasional attack. There is also an added benefit to learning how to deal with panic attacks. By effectively dealing with panic attacks, patients might even be able to head off an attack.

Relaxation techniques are one effective way to deal with panic attacks. Use of meditation, muscle relaxation, visualization (guided imagery) and relaxed breathing are all relaxation techniques that can help patients deal with panic attacks.

In order to make the most of relaxation techniques as a way to deal with panic attacks, you should relax both your body and mind. True relaxation is an internal action of peacefulness. Learning true relaxation techniques as a way to deal with panic attacks can help deal with panic attack symptoms like headaches, hyperventilation, and teeth clenching.

To relax begin by blocking out the world and concentrating on your body. Get into a comfortable position and close your eyes. Let your jaw drop and keep your eyelids relaxed and heavy, but not tightly closed.

Use concentration to mentally scan your body and begin the relaxation process that will help you deal with panic attacks. Begin with your toes, work up through your legs, buttocks, torso, arms, hands, fingers, neck and head. As you focus on each individual part, imagine your tension melting away.

Next tighten your relaxed muscles in each section of the body for a count of five or more. Relax those muscles and move to another muscle section. As you do this let the thoughts go through your mind (sometimes it?s very difficult to block them), but don?t focus on them. Tell yourself you?re relaxed and calm and perfectly at piece. Breathe slowly and imagine you?re in one of your favorite places. Do this for five to ten minutes a day.

Other ways to deal with panic attacks include not indulges in what you think could happen. Tell yourself to deal with whatever needs to be dealt with when the time comes. Accept your panic attack. Don?t fight it. Rate it and wait it out using any relaxation techniques that you?re able to do.

You can also deal with panic attacks by using your mind and voice to talk yourself through a panic attack. These are called coping statements. When you use coping statements as a way to deal with a panic attack, speak out loud and use a firm and gentle tone.

Some coping statements that can help you deal with any panic attacks are:

? What?s happening to me might seem overwhelming. But I?ve caught myself in time and refuse to focus on the things that make me feel overwhelmed. In this way my anxiety will shrink and disappear.

? This may be hard now, but it?ll get easier as time goes by.

Above all, the best way to deal with panic attacks is to be practical and patient. Be committed to your recovery, but don?t become a recovery perfectionist.

Discover How This Secret Method Can Stop Your Panic Attacks. Dr. Amit Mehta is offering this FREE special report that shows you how to stop panic attacks quickly and easily.

FREE Report ==> http://tips-for-panic-attacks.com

Changes in the Face of Fitness

Yes, there have been changes in the face of fitness. Literally? the changes are on my face!

This is yet another true confession of a lifestyle fitness coach.

During August's marginally sweltering heat, while most were off in vacation bliss and splendor, the heat of drums was heard in NYC. All who were in the know awaited the results of yours truly LIPOSUCTION! What's that? Liposuction! You say! On a trainer, no less! Well, it wasn't your usual Nicole Smith kind of slimming program. No, it was a liposuction of the eyes. Medically termed 'blepharoplasty.' It's a procedure where the physician removes a small part of the fat pad of the lower &/or upper lid, allowing for more space so the puffiness (water retention) around the eyes disappears. My swelling was worst in winter and 'they' say it's probably caused by allergies, heredity, that old culprit gravity and lets not forget age. (Exercise cures everything but eye bubbles!)

If your next question is But why did you do it, Deb? I thank you for your kindness. But my eyes were the only way I gave away my age. And I felt I needed my eyes to match the rest of me. If eyes be the window to your soul ?I'll be the first to admit that I'm an old soul. But why wear your soul on your sleeve, er face?

Oh oh, there's something else that I have to confess. You know that frown line that kept you doing everything I would tell you, and adding a few more reps than you really wanted to ?just because I looked so serious? Well, it's gone! Permanently (hopefully). Don't even think that this will make me easier on any of you. I haven't lost an ounce of seriousness only the frown and eye bubbles! So, instead of having continuous ongoing treatments of the deadly botox toxin (it's devirulized), I chose to have those muscles clipped. Based on the strength of those muscles I hope it doesn't slow down my metabolism too much.

Since I have started working as part of the team with a number of New York City's top plastic surgeons, the opportunity presented itself through Dr. Mauro Romita, in a perfect time window. Getting training results with clients and staff has its rewards!

Now, back to the age thing. July of next year I will be turning 50 (gasp!) So this is another step I needed to take to fulfill my mission. Looking upon my life and my journey, I can be proud and say I am a very real and true fitness role model. Proof of the benefits of exercise, healthy living and good nutrition. I've remained true to my fervent belief that without health?you just can't live life to its fullest! I hope to inspire and motivate all whose lives I am privileged to enter and affect. And hope to continue to do so for a very, very long time. Since we are all involved in the process of becoming our best through the health, wellness and fitness process if anyone cares to discuss the process further with me, feel free to ask for more information. This procedure is basically painless and you can go back to work and walking (with sunglasses) after 3-4 days. Exercise takes 2 weeks.

Deborah Caruana RN, MES, PT

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include...

Currently licensed Registered Nurse specializing in Rehabilitative Nursing Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification Maternity Specialist Pre & Post Natal certified by Maternal Fitness Personal Fitness Specialist: certified by NASM, an internationally recognized certification Yoga Teacher Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals Deborah Caruana RN, MES, PT

http://www.vitalsignsfitness.com

EMAIL: deb@vitalsignsfitness.com

Preventing and Relieving Bronchitis

Bronchitis is a disease that can be tenacious as a stubborn dog. It is caused by a severe inflammation or the blocking of the air tubes in the lungs. Bronchitis generally occurs in two forms: acute or chronic. Acute bronchitis is the lesser condition of the two but it can still last for several weeks and may result in pneumonia if it is not taken care of right away. Chronic bronchitis, on the other hand, can eventually lead to more serious heart problems.

Bronchitis can be recognized by the following symptoms: frequent and painful cough with phlegm, high fever, sore throat, chest pain, harsh sounds when breathing and chills. Acute bronchitis is the common result of an infection like the flu or an untreated cold. Chronic bronchitis is usually caused by a lung irritant like cigarette smoke, allergies, dust and all other forms of air pollution.

You can take a number of vitamins to promote healing of bronchitis as well as preventing it. Vitamin A in large doses taken daily for up to 30 days can promote faster healing of irritated mucus membranes and strengthens the whole immune system. Vitamin C taken along with it can boost your immunity also and helps build up better collagen and mucus linings in the lungs. Vitamin E is a powerful antioxidant that protects your lungs from air pollution. Zinc works with vitamin A to heal lung membranes and other tissues. An herb called astragalus taken daily in small doses can also help reduce symptoms associated with chronic bronchitis.

There are many things you can do to prevent the onset of bronchitis in any form. The most important thing to do is to stop smoking and avoid secondhand smoke. Avoid pollution by staying indoors during smog alerts and refrain from using sprays for cleaning, insect repelling, or deodorizing. These contain a large number of potentially harmful ingredients that can weaken your lung tissues if used too often. If you are sensitive to dairy products, avoid them because they can increase mucus formation. When you notice the beginning of a cough, get plenty of rest and apply mild heat on your chest and back before going to bed. Drink at least eight to 10 glasses of clear water every day and eat foods that are high in vitamin A, C, E and zinc. Foods that are high in these nutrients including eggs, chicken, pecans, citrus fruits, sunflower seeds, broccoli, sardines and avocados.

It is a common mistake to take antihistamines, antibiotics, or decongestants for bronchitis. These drugs do not relieve inflamed windpipes and can even dry the mucus linings of the lungs. They can also make the mucus so thick that coughing can be very difficult and painful. Antibiotics don't usually help because most bronchitis is not caused by bacterial infections. Antibiotics hurt your chances of getting better by killing off friendly micro-organisms and making certain bacteria strains more antibiotic-resistant. A common herbal antidote for bronchitis is to try drinking half a cup of horehound tea three times a day. This can help to thin and release mucus that accumulates in the lungs of bronchitis patients.

Michael Russell

Your Independent guide to Health

Should You Get Plastic Surgery?

These days, plastic surgery is often much maligned, and while the apparent levity with which it is sometimes undertaken and its almost epidemic-type spread can seem rather worrying, the benefits of plastic surgery can easily be overlooked. While there is an overwhelming array of various plastic surgery horror stories reported in the press, the quiet stories of success often remain untold. For the right candidate, plastic surgery can truly be a life-enhancing procedure.

It would be wonderful to live in a world where everyone is truly accepted, regardless of their physical appearance, and while this type of world might one day evolve, these days, being different is undeniably difficult. For those people who suffer under the weight of a single feature that seems to swallow the rest of them whole, plastic surgery is simply the door to a new life. One of the first things that many patients notice after surgery is how the correction of this feature can bring a sense of balance to their whole appearance. For the woman with big breasts or the man with prominent ears, the hated feature can dominate their self perception, and its alteration to a state that blends in more easily with those of others, truly allows the rest of their self, both physically and spiritually, to blossom.

The most important element of the plastic surgery picture is the surgeon who will perform the procedure. A good plastic surgeon will first evaluate the patient's suitability for treatment, both physically and emotionally, and will help them to approach the surgery with realistic expectations. A good surgeon will adapt the problem feature to match not only the patient's physical appearance, but their personality also, allowing the person who has been hiding behind the perceived imperfection to really shine. Because this is what plastic surgery does, at its best - it does not have the power to change the way a person feels about themselves, but in changing something that has been oppressive to the patient, it allows them to find their confidence again.

Jeff Lakie is the founder of Plastic Surgery Resources a website providing information on cosmetic surgery.

Healthier Living and Organic Farming

A large part of organic agriculture involves the health of the soil and the ecosystems in which crops and livestock are raised. Foods certified as organic must be produced using growing methods that minimize soil erosion and that maintain or enhance the fertility of the soil. All the chemicals in the world can't nourish a garden as well as healthy organic compost.

Look for natural and organic alternatives to chemical fertilizers, such as the use of compost. Natural fertilizers, compost and organic materials encourage native earthworms. The soil's organic matter contributes to good soil structure, and water-holding capacity. Improve the soil with organic matter and fertilizers to develop the best soil for growing seeds and plants.

The availability of nutrients from organic fertilizers depends on their breakdown by soil organisms, which in turn depends on weather and soil conditions. Their nutrients are not available to plants until the organic matter has decomposed. In reality, you can't have a good organic garden without a good composter.

The use of disease resistance must be emphasized within an organic program. In current organic production systems, growers are not permitted to use conventional synthetic organic fungicides in their disease management program. The national organic program rules prohibit the use of conventional pesticides, petroleum, or sewage-sludge-based fertilizers, bioengineering or ionizing radiation and synthetic substances. But, there are several general things any organic gardener can do to beat those pests naturally.

Many believe that organic foods contain a higher level of nutrient minerals and much lower levels of heavy metals. As a result, the industry has understandably grown from experimental garden plots to large farms with surplus products sold under special organic labels.

Today, organic foods are available at supermarkets and farmer's markets, in restaurants and through mail-order suppliers, even here on the web.

Example - http://www.organic-items.com

Buying organic will insure that the food products you consume contain no genetically modified organisms, and are free from irradiation.

Purchasing locally grown, organically produced fruits, vegetables and meat assures you of having the very best food available for your family's table. Buying hemp, organic cotton and recycled products like home furnishings, baby clothes, and natural beauty products aid conservation of natural resources. Growing organically takes more time, requires more knowledge and skill, and, for now, costs more.

Francesca Black works in marketing at Organic Items http://www.organic-items.com and Aromatherapy Blends http://www.aromatherapy-blends.net leading portals for organic products and natural excercise.

Ayurvedic Medicine System

Ayurveda medicine is a very comprehensive medicine system that is more that 5,000 years old, that is based on a holistic medicine approach that has its roots in Vedic Culture. Inside the word Ayurveda you will see the word veda, which means knowledge, tells us it's important role in ancient hinduism. Charaka Samhita and the Sushruta Samhita are two early texts of Ayurveda. There use to be a tradition of surgery associated with ayurveda.

For the most part Ayurvedic therapies are herbal compounds. This is largerly due to it's ancient roots. In later times alchemical preparations start to enter the ayurvedic pharmacopieia. Ayurveda also provides therapies to treat different vegetable and animal toxins. Examples of this are things like snake, spider and scorpion venom. In fact there is an entire branch of Ayurvedic medicine that deals with the science of toxicology.

The main idea behind Ayurveda is that an organsism adapts to the food and its environment. By then introducing small quantaties of food and or medicine, the organism can adapt to it and learn to resist it. This is quite a basic principle and illustrates the complexity of the immune system and of the body as a whole.

The information provided above is only a breif look at the medicine, and some of it's qualities and idea's. Ayurveda is an extremely interesting form of medicine; it is easy to see why it has stayed with us over the past 5000 years!

Feel free to reprint this article as long as you keep the article, this caption and author biography in tact with all hyperlinks.

Ryan Fyfe is the owner and operator of Ayurvedic Schools Treatment - http://www.ayurvedic-schools-treatment.com, which is the best site on the internet for all Ayurvedic related information.

Treat Your Stomach With Kindness

Has your stomach been giving you a hard time? Maybe it?s just grumpy, or maybe it?s paying you back for poor eating habits and lifestyle choices. If you want to appease your tummy and start feeling more comfortable pronto, here are a few suggestions that could make a difference.

1. Eat several smaller meals instead of three large ones. This will make digestion easier for your stomach, and give it time to rest between each meal. Knowing that you can dine every few hours may make it easier to eat smaller portions at each sitting, which is another outcome your stomach will love.

2. Avoid fried or greasy foods. Anything deep-fried or soggy with fat is apt to upset your stomach. If you must have these foods occasionally, eat smaller amounts, and make up the difference with fruits and vegetables or complex (not simple) carbohydrates. Eat a balanced diet to get all the nutrients your body needs and to avoid a buildup of one kind over the others, especially if the one is somewhat negative.

3. Drink plenty of milk products. Stomachs like milk and milk products, like yogurt. Plan to have three or four helpings daily, if your doctor approves and you have no contraindications with your health. Aim for low-fat or skim milk on some if not all of your servings to help control the number of calories you take in.

4. Don?t eat after 6 p.m. or at least two to four hours before bedtime. Also avoid getting up at night to eat. Give your stomach a good night?s rest, too. If you find yourself burping or experiencing reflux, try propping your pillow up a little more to help keep stomach contents where it belongs.

5. Get adequate fluids. Drink about eight glasses each day to help all your bodily processes, including digestion. Stay away from sugary beverages and stick to clear water or low-calorie drinks. Liquids help your stomach?s digestive process.

6. Exercise routinely, and try to get 30 minutes or more every day. This helps to keep your body working as it should, and will aid in the digestive process so that foods don?t sit around in your stomach too long.

If your stomach distress persists, or if it is accompanied by vomiting, difficulty in swallowing, constipation, or diarrhea (or alternating bouts of both), let your doctor know. These could be signs of a serious problem, so you will want to have them evaluated. Think of the stomach as a temporary holding and refining area for all the food you take in at meals and with snacks. If too much food goes down, especially quickly, the refining process can?t keep up, and you could experience a clog. Treat your stomach with respect, and it should work just fine. But if you eat too much or dine too quickly, or if you consume the wrong foods, you could end up with pain, gastric reflux, or bowel problems.

For more information on treating your stomach well, Visit The Gastric Guide

Don't Spend Money on Acne Remedies Fight Acne Naturally

Acne is commonly a skin condition that is seen as whiteheads, blackheads, pustules or infected and inflamed nodules. Acne often is found on a persons face, chest, neck, and back. While many acne types usually affect the teenagers, various acne conditions are not restricted to a particular age group; even adults in their late 20s or even well into their 40s ? have the possibility to also suffer from acne. Though acne is not life threatening, it can cause unwanted permanent scarring and cause emotional distress if it is not treated properly. People with Acne problems often tend to be more self-conscious about their appearances when having outbreaks or blemishes.

Instead of having you dig deeper into your pocket for various types of expensive Acne Treatment remedies, you should attempt to fight acne naturally by avoiding your pores to get clogged. For many people with acne outbreaks, it is about avoiding the common acne outbreak. Just by following some of the simply steps listed below, people that often have outbreaks can dramatically decrease their chance of another acne outbreaks:

• By not touching your face with your hands, including popping the zits.
• By washing your skin with a mild soap, acne cleanser such as Proactiv Solutions
• By avoiding stressful situations
• By allowing your skin to breath; wear loose clothing

Scott Green has extensive experience in the Dermatology field and shares his knowledge openly on his very resourceful site Your Acne Treatment Solution at http://www.youracnetreatment.com

The Truth about ?Super Pneumonia?

Severe Acute Respiratory Syndrome (SARS) is a form of atypical pneumonia that generates serious impairments at pulmonary level. Although no one can deny the seriousness of SARS, the over-promoted denatured ideas and misconceptions regarding the syndrome can be easily dismissed by taking a look over the facts. The catalyst for the wide range of exaggerations that revolve around the concept of SARS remains unknown. However, the media had a great contribution in triggering and augmenting the mass hysteria generated by the global over-promotion of the syndrome.

The news about SARS endemics in Asia and the later outbreaks in the United States have rapidly become popular all around the world due to exaggerated implication of the mass-media, which caused a pronounced state of panic worldwide. As if this wasn?t enough, the media had quickly introduced various exacerbated rumors and suppositions into the overall picture, generating even more panic and confusion among the masses. Inappropriately referred to as ?super pneumonia? or ?killer pneumonia?, SARS is in fact a treatable and even preventable form of pneumonia that has caused far less victims in Asia and the U.S. than it was initially stipulated by the media.

Due to the inaccuracy of the information promoted by the media, people have quickly assimilated the idea that the so called ?super pneumonia? is a deadly malady with mysterious causes. These beliefs are far from the actual truth. Medical scientists have revealed that the primary cause of SARS is infection with strains of paramyxoviruses, viral organisms that are also responsible for causing influenza, commonly referred to as the flu. Judging by this aspect, ?super pneumonia? is nothing more than a form of complicated flu. In addition, SARS has caused far less victims than common seasonal flu epidemics account for each year. Research results indicate that SARS accounted for around 50 deaths among 1500 people afflicted during the outbreak in China.

Medical reports also reveal that there were less than 40 overall cases of SARS in the United States. Not a single death was reported among patients with SARS in the United States. By contrast, influenza accounts for thousands of deaths in the United States and worldwide each year. Furthermore, there are over 50 types of pneumonia that are capable of causing death. Compared to SARS, there are up to 20 forms of atypical pneumonia with a considerably higher killing potential, accounting for more than 40.000 annual deaths among the American population.

If you are wondering how contagious SARS really is, the answer is easily revealed by the previously mentioned statistics. Yet again, compared to the highly contagious character of common flu, which affects millions of Americans each year, the transmissibility of SARS can be considered a negligible factor. As for the idea that SARS can?t be treated with the existent means of treatment, medical scientists have proved the exact opposite: SARS is a highly treatable form of pneumonia. However, prompt medical intervention is required when dealing with this type of pneumonia. Similar to all types of pneumonia, SARS requires immediate medical treatment and proper medical care.

As a conclusion, it is advised not to pay attention to every rumor promoted by the mass-media. Considering the fact that the media would do virtually anything to boost their ratings, it is best to think twice before assimilating doubtful claims and ideas.

You can find great content regarding pneumonia causes, pneumonia symptoms and many more by visiting http://www.pneumonia-center.com/

Frankie The French Fry Hatches A Plan

Frankie saddled up to the bar at the We-Stuff-Em-All Diner, official headquarters of Fat For A New America. He turned to his most portly friend, Bubba the Burger, and launched a tirade. ?If we don?t do something now, we could lose all our progress, twenty-five years of expanding and accumulating straight down the drain--if you catch my flow.? ?Did you call the others?? Bubba asked. ?Yeah. Sophie and Bunnie are on the way. I told them we needed an emergency meeting.? ?What about Mickey?? Bubba continued. ?Holy preservatives, I forgot him. Let me borrow your cell.? Bubba passed him the phone.

Sophie The Soft Drink and Bunnie The Bun waddled through the front door, followed by Mickey The Malt a few minutes later. The group moved to the corner booth, brainstorm central for all Fat For A New America founders. ?We face a potential shrinkage crisis,? Frankie began. ?We need to bind together and map out a new strategy.? ?For the love of lard, Frankie, give us a break,? Sophie started. ?We?ve already captured over two thirds of the entire population, half of them with over 30 pounds each of good ol?, genuine American-made blubber. We?re killin? `em out there.? ?You don?t get it, Sophie,? Frankie argued adamantly. ?Even though we?ve trapped the overwhelming majority, not a single one of `em wants us to stick around?so to speak. If we give them any kind of opening, we?re history.? ?Not only that,? Bubba added, ?our enemies the vegetables don?t care. They?re quite happy to be consumed and eliminated without leaving anything behind?no future, no legacy, nothing to show at all.? ?I never understood that mentality,? Mickey piped in. ?No vision whatsoever?way too small-minded, if you see what I mean.? ?Yeah, very thin thinking,? Bunnie chimed.

?For flab?s sake, enough chatter,? ordered Frankie. ?Time to glob together. We need to neutralize the threats once and for all. Sophie, you?ve been dealing with enemy number two, fruit. What?s your report?? ?Good news on all fronts,? Sophie responded. ?Operation Can `Em or Juice `Em is processing at full speed. We took out most of Poppa Pear and trapped him in chemicals inside a can, turned Abe Apple into either sauce or sugar-laden drinks and created a whole line of fake juices that confuse almost everybody into believing that they?re getting real fruit when actually the whole bottle has less than 10%. The rest is all water, sugar and colorings?perfect for fat conversion.? ?Well lumberin? love handles, that?s excellent.? Frankie wiped the grease from his brow. ?As we grow that operation, we?ll control the fruit market?get rid of those who act too fresh. Bubba, you have a another proposal?? ?Yeah. It?s called Salt, Sweeten & Stimulate?a movement that we have total control over.? Bubba gazed around the table. ?All of us play a corpulent role.?

Bubba chortled at his best pal. ?Frankie, you first. Can you add more salt to your ingredients?? ?Sure, Bubba. No problem.? ?More salt will cause more bloating since it can only stay in humans in saline. More bloating, more weight, less exercise, more need for stimulants, you get the drift?which leads me to you Sophie. Can you bump up your caffeine content?? ?Whatever the cause calls for, Bubba.? Bubba gloated chubbily. ?More stimulants, higher highs, quicker crashes, more cravings for sugar. That?s where you come in, Mickey. Can you double your sweetness?? ?For sure, my bulbous brother.? Bubba?s lips dripped with oil. ?More sugar, more fat storage, more spikes and less energy for anything that could dissolve us in any way.? Bubba drooled with gluttony. ?Bunnie, you?re last?the hostess with the mostest?the one that holds us all together. I want you to do it all?more salt to your deliciously nutritionless processed flour; a sugar glazing to the top of each bun; more sugar in the mix; and chemicals that will bind and bind and bind.? Bubba laughed so hard he almost lost his mustard. ?If we work together, we?ll form more tires than Goodyear,? Bubba gleefully declared. ?Our place in history forever anchored to their mid-rifts.?

?Outstanding,? Frankie praised. ?Truly gelatinous. But we still have to deal with enemy number one?those vile vegetables.? ?We?re making some progress, Frankie,? Bunnie chirped. ?We got ketchup classified as a vegetable in the school system and packed it full of both sugar and salt?addict `em while they?re young and defenseless.? ?It?s not the sauces I?m worried about,? Frankie espoused. ?We?ve crammed most of them with salt or sugar or both. The greenies pose our biggest challenge, Artie Artichoke, Gretta Green Bean and our archrival, Sallie Salad. If they gain any momentum, they might get into a zone. Remember, they produce slow-burning fuel and disappear without a trace?a total waste! If humans get hip, we?ll go the way of the glacier?melt city!? Frankie mopped more grease from his tubby cheeks. ?As much as we all hate salads, we need more sugar and salt on those veggies?drown their virtues in creaminess, sweetness and glutomates. We need an ally on the inside. I say we call Deirdre?Deirdre The Dressing Queen. I know that?s extreme, so let?s take a vote.?

One by one, the Fat For A New America founders thrust their pudgy hands into the center of the council and gave the thumbs up. In one voice, they began to chant, faster and faster to the final, oversized crescendo: ?Fat, fat, fat, fat, fat, fat, fat, fat, fat, fat, fat, fat, fat, MOOOOOOOOOOOOOORE fat, fat!!!? ?Meeting adjourned,? ordered Frankie. ?A waist is a terrible thing to mind?let?s eat.? TO BE CONTINUED?

Author Ridgely Goldsborough co-founded The YoungSlim Lifestyle, an integrated approach to weight-management and anti-aging that can be reviewed in streaming video at http://www.youngslim.com. Ridgely can be emailed directly at ridgely@youngslim.com.

Diet and Exercise Program For Permanent Weight Loss Part 1

To lose weight sensibly, you must first have an understanding of your Basic Metabolic Rate (BMR). To figure your BMR, take your weight and divide by 2.2. This will give you your weight in kilograms. Take this figure and multiply it by .9 (1.0 for men). Then, take this figure and multiply it by 24. This would be your BMR. So, if your weight is 200lb, divided by 2.2 your weight in kg is 90.91. Multiplied by .9 is 81.82. Multiplied by 24 is 1963.68. This figure (1963.68) would be the calories you would burn if you did nothing but lay in bed all day. Obviously you do more than that. A person who is moderately sedentary (at a desk all day with little or no exercise) can assume they?ll burn another 500 calories or so. Therefore, you would need to consume about 2463.68 calories per day just to maintain your weight.

Most people assume that to lose weight they need to go on a ?starvation? diet. Nothing could be further from the truth and is the worst thing you could do. By ?starving? yourself you always force your body to slow it?s metabolism down further. You know you are dieting but your body thinks it is being starved and will do whatever is needed to survive and what it needs to survive is to slow down the metabolism to conserve fat! You will lose weight but as soon as you start eating normally (and you eventually will) your body says, ?OH! Now I?m getting more calories! I better store them as fat in case I get starved again!? At this point, your body will regain the weight that was lost and then add even more weight to protect itself from any future reduction in calories.

This is physiological fact. People do not want to believe this but it is a basic tenet of nutrition. Ask yourself this question: ?Why am I still trying to lose weight over and over??

The solution is not dieting. The solution is a lifestyle change. You must accept the fact that starvation diets are not a long term solution. Instead, simply deduct 500 calories from your maintenance intake. Try to stick to this program and make it a way of life rather than a quick fix. If you were the 200lb example as stated above, you need to eat approximately 1900 calories/day to lose weight sensibly.

Remember though that everyone is different and this figure is not etched in stone. You might find that you need to cut a bit more or less. It is something that needs to be adjusted to your body. The only ?for sure? is that if you go on a starvation diet (1000-1500 calories/day) you will only set yourself up to fail in the long term.

Foods you must avoid while getting to your desired weight

All dairy except nonfat milk

All pork

All beef

All fast food, no exceptions

All alcoholic drinks especially beer

All candy especially chocolate

All processed, bleached carbohydrates-White bread, white rice, cereals, etc

Foods you can eat while getting to your desired weight

Chicken-Breast only, no skin

All fish

Lean, ground turkey

Pasta with small amounts of olive oil or sauce. No cheese or meat

Potatoes and Yams-Baked only with non-fat butter substitute or non-fat sour cream

Whole grain brown rice-Limited servings

Nuts, raisins-Moderately

Olive oil, canola oil, most vegetable oils-Moderately

Sparingly, you can eat whole grain breads, oatmeal, yams, white potatoes, eggs. Use small servings for rice, etc (could fit in your hand).

No carbs 2-3 hours before bed. Eat veggies all you want. Fruit okay but not late in evening and only 2-3 pieces per day.

Meals should consist of primarily protein with a very small portion of complex carbs (brown rice, small serving of potatoes etc). Try to divide your total calories needed per day into 5-6 small meals rather than 3 large ones.

Eating smaller meals every 2-3 hours keeps you from stuffing yourself, keeps your insulin response low and helps increase your metabolism. Remember: A ?meal? can consist of anything from a chicken breast with veggies to a nutrition bar and glass of nonfat milk. Each ?meal? should be 1/5 to 1/6 of your total caloric intake for the day.

In Part 2 of this series, I'll give you precise information on a sample diet for one day

GO FOR IT!!! STICK TO THIS AND MAKE IT A LIFESTYLE!!!

Mike Berg has been involved in bodybuilding and fitness as an enthusiast and trainer for over 20 years.

Visit his website for bodybuilding and fitness articles and Bodybuilding Supplements at http://www.milleniumfitness.com

The Nutritional Truth About Irritable Bowel Syndrome (IBS)

Indigestion, bloating, abdominal pain, intermittent constipation or diarrhoea, urgent need to defecate, loose or watery or hard or lumpy stools, feeling of incomplete bowel movement, abdominal fullness, wind, abdominal soreness, fatigue, backache, passing mucus during defecation and abdominal swelling are all symptoms of irritable bowel syndrome (IBS).

Irritable bowel syndrome (IBS) is a common condition that affects the gut, it is believe that up to 15% of the population suffer from it once during there lifetime. The exact cause of irritable bowel syndrome (IBS) is unknown, although food sensitivities and allergies, stress, bowel infection, bowel inflammation and sensitive bowel muscles could all be contributing factors that trigger irritable bowel syndrome (IBS) symptoms off. Other inflammatory bowel diseases like ulcerative colitis and Crohn?s disease are not thought to be related to Irritable bowel syndrome (IBS).

Food containing caffeine, fructose, or sorbitol, diary products, spices, wheat, alcohol and beans are best avoided or limited in the diet as these are thought to be triggering foods. Sometimes fibre can trigger off irritable bowel syndrome (IBS) symptoms, it is best to try and experiment with fibre consumption, keeping to non-gluten grains such as corn, millet, rice and quinoa. In cases with severe constipation or diarrhoea taking fibre in the form of psyllium husks is extremely effective for relieving these symptoms. Peppermint and caraway oils are good for relieving wind and intestinal cramp whilst soothing the bowel wall. Taking probiotic supplements containing lactobacilli the friendly healthy bacteria has been known to improve the symptoms of irritable bowel syndrome (IBS), other supplement that have shown to improve irritable bowel syndrome (IBS) symptoms are cynara artichoke and aloe vera juice. Stress has been linked to irritable bowel syndrome (IBS); reducing stress will help with irritable bowel syndrome (IBS) symptoms. If you are suffering from irritable bowel syndrome (IBS) symptoms, it is always wise to consult your doctor. Irritable bowel syndrome (IBS) has similar symptoms to more serious bowel problems which may need medical treatment.

The following supplements may help if you are suffering from IBS.

Multivitamins and multiminerals
Antioxant complex
Vitamin C
L-glutamine powder
GLA
Probiotics
Cynara artichoke
Brewser yeast
Aloe Vera juice
Psyllium

Stewart Hare C.H.Ed Dip NutTh
Advice for a healthier natural life
Website: http://www.newbeingnutrition.com

Ten Weight Loss Tips to Ensure Victory in the New Year's "Battle of the Bulge"

With millions of people making New Years resolutions to participate in the ?Battle of the Bulge? here?s some useful ammo to help you adhere to your weight loss plan, keep you motivated and ensure victory:

1. Enlist

Just as new enlistee signs a contract that commits him/her to their military task and duty, similarly, if your goal is to lose weight, you too should sign a contract with yourself, your trainer, a friend or a loved one. Essentially a contract cannot be broken and there is usually a penalty to do so. A contract places the commitment to paper and the responsibility on you, which will increase your resolve and motivation to the task of losing weight. If you need to, assign a reward for the satisfactory fulfillment of the contract rather than a penalty. For example, if you attain your target weight, write in the contract that you will take a spa vacation to show off your ?new? body. This is a form of positive reinforcement, which gives you an eventual goal to work toward and tends to work better than negative reinforcement like punishment.

2. Recruit backup

For many people the ?battle of the bulge? is exactly that. Give yourself a leg up right from the start and recruit the services of a well-qualified (check credentials) personal trainer or exercise physiologist. These ?officers? are experienced in their field and will offer the correct guidance, training and motivation to conquer the enemy (fat). If you cant afford this service, recruit the assistance of a friend or family member to offer moral support and motivation.

3. Know Your Enemy

To go into battle with no knowledge of the enemy is guaranteeing defeat. With the guidance of your ?officer?, or on your own, find out information on fat loss. This may involve doing some homework on fat metabolism and basic nutrition. Learn about how to ?identify? the enemy by being able to recognize fattening foods and bad carbohydrates and research topics like how to shift the scales toward negative caloric intake. Don?t be afraid of exploring a little of the science behind weight loss - the web is essentially a free of source of information ? use it!

4. Know Thyself

Just as it is important to know and study the enemy, you must also know some information about yourself. Make a list of possible obstacles that may derail the successful implementation of your upcoming battle plan and jot down proposed solutions on how to deal with them. Forecast where you may weaken in your resolve. For example, if you have a weakness for scoffing Ding Dongs at midnight or certain situations make you more likely to eat junk food or drink alcohol uncontrollably like at parties. It may also be very helpful at this point to find out your EAR or Estimated Average (Caloric) Requirement. Your EAR gives an indication of the number of calories your body needs to maintain its current mass, taking into account the subjective estimation of your daily activity levels - for example, exercise participation and physical activity associated with your work. (Click here for a handy caloric calculator)

5. Develop a ?battle plan?

With the help of your ?officer? or with your own ?top secret? information from your research, carefully devise a strategy to follow. Like many successful battle plans, attacks should involve multiple strategies. An obvious battle plan would be to begin a sensible ?diet? to restrict caloric intake, yet does not border on starvation levels. This is decent single strategy attack, but if you really want the enemy on their heels, you need a multiple-strategy attack. Consider using the combined forces of diet and exercise to shift your energy intake levels to less than your expended energy levels. Resistance training will not only greatly add to your energy expenditure, but will also increase your lean muscle mass and as a result, increase your resting metabolic rate. A multiple-strategy approach such as this will greatly increase weight loss over dieting alone. Make a chart using colored pens to designate the multi-strategy attack plan. This will provide you a tactile image of your battle plan and help you stay motivated and in control. Remember the battle may continue for several months or possibly indefinitely, so adjust your plan accordingly and consider making permanent lifestyle changes concerning exercise and eating habits.

6. Set strategic and realistic goals

A successful battle campaign will involve setting goals of smaller victories to result in eventual victory. Setting goals will increase your motivation and adherence to the task and allow for assessment of progress. Sit down and strategize with your trainer or your partner and decide on achievable weight loss goals. Assign a time frame to achieve your ?mini victory? and write them down on a chart. Check off every ?mini victory? as you attain them. A rule of thumb for gradual weight loss that will stay off is to aim to lose about one percent of your body weight a week. The human body does not simply ?let go? of its fat stores ? it gradually releases them when caloric expenditure is greater than consumption. For example, if you weigh 225 lbs, you can safely lose about 2.3 lbs a week. A pound of fat contains 3 500 calories, so 2.3 lbs contains 8 050 calories. So in this case, look to cut about 1 150 calories from your EAR using a combination of diet and energy expenditure from exercise. If your battle plan involves resistance training (it should!), do not place a high priority on scale readings as this may lead to frustration. Resistance training will increase muscle mass (muscle weighs more than fat) and may confound scale readings.

7. Arm yourself!

At this point you will already be armed with a powerful array of non-tactile weapons ? knowledge, moral support and guidance. Now, arm yourself by financially committing to either purchasing quality exercise equipment or a long-term gym membership. Buy a sensible diet book (for example, South Beach Diet) and a journal to write down your feelings, experiences on a daily/weekly basis if possible. Keeping a journal of the types of foods you eat and your feelings/attitude toward eating and exercise will help provide concrete evidence to identify signs of progress or regression and keep you on track.

8. Get out there and fight!

By now you will be prepared enough to face the enemy. Realize that the battle of weight loss is just that and that it will sometimes have to be fought tooth and nail. Use your weapons and resources to stick it out when your resolve begins to wane. Remain committed to yourself and your personal campaign and realize that others ?back home? are supporting you.

9. Monitor your Campaign

Use your resources and the tips in this article to monitor the progress of your weight loss plan. Use a combination of body weight, waist/hip circumference changes and the results of your journal to get the ?big picture?. See if there are any aspects of your battle plan that need ?tweaking? or revision. A highly effective way of objectively monitoring your fat loss and lean muscle tissue gain is to monitor your body composition (% body fat, % lean muscle tissue and bone). Try to find a local personal trainer or fitness service that offers body composition tests. Body composition can be measured by a variety of different methods depending on the sophistication of the service. The simplest and least expensive method of determining body composition is by means of skinfold measurement. Other more sophisticated (and accurate) methods involve the use of Bioelectrical Impedance Assessment (BIA) equipment. For more information on BIA, click on the link at the bottom of this article.

10. Integrate a ?new government? for your lifestyle

Once you have achieved victory and attained your weight loss goal, consider the lifestyle changes that you will need to make to maintain your goal weight. You may need to make exercise a part of your daily routine or continue to follow a sensible eating plan that restricts certain foods, or both. If your campaign was an extended one, you will most probably already have made some permanent changes to the way you deal with eating and physical activity. Also, if your battle plan involved resistance training, you will find it much easier to maintain your desired weight because of an increased muscle mass and metabolic rate. Realize that it was an uphill battle to get to the point where you are and plan to ?do whatever it takes? to keep or even improve your physical condition.

This article has highlighted some basic strategies to help make your weight loss goals more attainable. Use these pointers and you are virtually guaranteed ?victory!?

David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com

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