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August 2010

Parenting Teenagers – Teens And Depression

Parenting Teenagers – Teens And Depression
By Christina Botto

One minute your teenager will be laughing and joking along with
you and the next he is in a fit of rage, yelling or crying with
no warning or apparent cause. Mood swings are normal with all
teenagers, but how do you know when mood swings turn into

Teenagers have so much to deal with in today's society that
depression can come easily. If left untreated, it can become a
much more serious issue. With pressure at school, family
situations, and the necessity of making serious life choices at
a young age, depression may make such a sudden impact even the
teenager may not know that he or she is suffering with this

Depression in teenagers is often overlooked, and is rarely
treated or even diagnosed. Many parents tend to view their
teenager's bad mood as just another teenage trait.

Teenage Mood Swings vs. Depression

Most teenagers suffering with depression will almost constantly
be upset, not just with their parents, but also with siblings
and even friends. Their grades may drop and their social life
may cease suddenly and unexpectedly. Your teenager may make
excuses to stay in his room and not participate in social
activities, and even when forced to participate, may do so with
little or no enthusiasm.

Sometimes, this disorder may actually be a chemical imbalance
and uncontrollable with just words and care from the parent.
Medications and therapy may be required for your teenager to
regain their mental health back. Depression is such a serious
disorder that can lead up to even more serious situations like
school or home violence, self injury, even suicide.

What parents can do

If your teenager seems unhappy or upset for a long period of
time, try to have a talk with him. Begin the conversation
casually by mentioning that you can see that something is
troubling him. Don't be discouraged by your teen's likely
response that you cannot help or there's noting you can do.
Point out that sometimes just talking about a situation will
help to find a solution or to see it from a different

If your teenager will not talk to you about her problems speak
with her school guidance counselor. He or she might be able to
give you helpful information about what is troubling your teen.
The guidance counselor might also be able to help you assess if
it would be beneficial to your teenager to see a professional
therapist or to attend a group counseling session.

Should you decide that therapy is necessary, do not force your
teen to attend any of these sessions. Instead, ask him to attend
if only to see that his particular problem might not be as
unique as he thinks. Your teenager might experience great relief
in realizing that he is simply going through natural
developmental stages and that it is normal to feel overwhelmed
by the pressures of school, family and peers.

Instead of breaking under the stress and thinking he is not
capable of handling his daily life, your teenager will approach
obstacles more open minded and ready to discuss with you or his

About the Author: Christina Botto has been involved with
helping parents and teenagers resolve complicated issues for
more than 14 years, observing and developing parenting
strategies. Her dedication to helping parents inspired her to
write her book, 'Help Me With My Teenager! A Step-by-step Guide
for Parents that Works.' Christina continues to help parents and
their teens through her website


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Losing Weight - The Addiction of Comfort Food

Losing Weight - The Addiction of Comfort Food
By Larry Tobin

Its very name is appealing — comfort food. What could be more
wonderful than a food that helps us feel better? Almost everyone
can name something that they eat when they're just feeling sour
or sad. Chinese take-out, chocolate cake, raspberry ice cream,
banana pancakes and many others make the list.

Of course, we know that food can't be the solution to our
problems, especially the problem of trying to lose weight and
keep it off. So why do we find ourselves trapped in the eat/feel
better/feel worse/eat some more cycle?

The Basics

The fact of the matter is that all food makes us feel good. Our
bodies are still stuck in the prehistoric period where food was
scarce, so we naturally desire to binge until we feel full. Our
bodies encourage this by making feeling full a pleasant feeling,
and being hungry as unpleasant as possible.

Human psychology takes this a bit further, because we've added
our emotions into the mix. In addition to our bodies' natural
tendencies to want to eat and feel satisfied, we have mental
needs as well. Notice that our workday is very closely married
to our eating schedule: We have all the stresses of work lasting
all day long, and what do we do when we get breaks? We have
lunch, or when we go home we have dinner. Thus the two main
periods of the day when we feel relaxed, we eat. This creates a
mental association in our head that eating feels good when we
feel bad.

The Cycle

It's easy to see how this can lead to cyclic behavior. We get
into a habit, day in and day out, of eating when we're just
getting ready to relax. Once we've associated the two for more
than thirty days or so, we do it automatically.

Then, something particularly bad happens, and we just feel
awful, so we reach for a food that we know makes us feel
particularly fine. This is why so many comfort foods are
decadent treats; we want to make ourselves happier than usual
and we want to feel like we're “treating” ourselves because
we've earned it after a hard day.

Then, a few hours later, we feel guilty about the cake we
binged on, and this makes us nervous and upset, and since we're
programming ourselves to feel hungry when we're upset... well,
we all know what comes next.

The Interrupt

The first part of breaking a bad habit is to stop the
repetition of it as a reflex. Remember to use the STOP method as
a verbal way of getting control of yourself. Say “stop” aloud.
Take a break from the thing stressing you out. Own your outcome:
Remind yourself what you're trying to achieve. Praise yourself
for what you've accomplished so far.

Using index cards, write down suggestions for your break that
have nothing to do with food. Perhaps a quick round of solitaire
on the computer, or a brief read of a favorite chapter of a book
will help. Alternatively you could put on some quiet music if
it's convenient to do so.

The Substitution

Part two of healthy habit building is the substitution of good
habits for bad ones. We've already interrupted the reflexive
snacking that we reach for, now it's time to put something
definitively in its place.

Write down some of your favorite substitutions on the same
index cards that you used for break ideas. Remember how we
discussed water as part of a way of controlling appetite? It can
have the same benefit here. If you feel reflexively hungry for
comfort food, have a nice tall glass of water in slow, steady
sips over five minutes. This will give you the feeling of being
full without the calories.

Consider tying each substitution you make to a certain emotion.
We feel upset in specific ways, so we should have specific
solutions rather than general ones. If getting shouted at
unexpectedly makes you antsy, consider taking a quick walk to
burn some of the energy. If something comes up that makes you
feel sad, pick an activity you know makes you cheerful.

If we simply rely on general solutions, they won't feel as
meaningful or helpful. Specific ones that we use in exact
circumstances have the power to create more of a connection, and
thus become more of a habit.

This is a necessary step because it's hard to use the method of
“same time every day” to build this habit, as we don't always
know when we're going to want comfort food. But the fact that
familiarity builds repetition can be used to our advantage with
a little creative thinking.

Get Support

Remember that we haven't gone into this effort alone. We have
support groups we can talk to. If comfort eating is becoming a
challenge to your efforts to lose weight, tell your support
buddy about it. Ask them for help in coming up with the creative
substitutions that will keep you from overeating. Ask them if
they mind being a comfort-friend in addition to a support
partner, and if they can come with you on impromptu excursions
to relax instead of comfort eating.

About the Author: Larry Tobin is a co-creator of, offering effective and empowering
solutions for losing weight. Try our 42-day weight loss program


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Why am I Overweight and What Can I do About It?

Why am I Overweight and What Can I do About It?
By Martin P Kerrigan

Weight loss can be achieved by increasing your physical
activity level, together with eating a nutritious diet. Crash
diets, fad diets and yoyo dieting do not help you lose weight.
Dieting can also cause stress and increase the likelihood of
binge eating.

The key to weight loss is a simple equation: Use more energy
than you consume.

There are ways of manipulating the foods you eat and the manner
and times at which you eat it which will assist you to lose
weight in a rapid and sustainable manner. You don't get fat
because of a lack of exercising. If that was the case then
ascetic Tibetan gurus would be fat as whales. If you eat the
wrong kinds of food at the wrong times of day, in the wrong
amounts, then you will get fat and find it difficult to lose
these extra pounds. There is a pattern to eating which suits
each body and provides the correct type of calories at the right
time. Once you become more in sync with how your body likes to
be fed, you will find that the weight falls away swiftly and
without you being hungry.

The sensible answer to losing excess body fat is to make small
healthy changes to your eating and exercise habits. These
changes should be things that you can maintain as part of your
lifestyle - that way you will lose weight and keep it off. A
hint to remember is that to lose weight sustainably and
effectively, you will need to eat more than three meals per day.
Sounds ridiculous, doesn't it? But the truth is that by eating
four of five small meals a day, incorporating nuts, fruit,
vegetables, meat and grain, you will never feel hungry AND your
stomach will decrease in size so that you feel fuller, faster.

It is ironic that many people, when they decide to pursue
weightloss, think that the best way to lose weight quickly is to
start to skip meals. WRONG! This has two bad effects.

First: Your body notices that it is not being fed at the times
it is used to. Hormonal levels change to adapt to these
irregular feeding times and protect the body's stores of energy,
by laying down more fat! Not what you want to teach your body to

Second: By skipping meals, when you do get around to eating,
you find that you are starving and eat and eat and eat until you
cannot move. Your stomach grows LARGER to accommodate the huge
amounts of food being pushed into it once a day. Which makes you
more hungry during the hours you are not eating. Once again, not
the response you are looking for from your body.

Another thing that happens, is that when you lose weight
rapidly and irregularly like described above, you lose muscle as
well as fat and your metabolic rate adjusts itself to handle the
periods of starvation by using less energy. Muscle uses far more
energy than fat. When you do put weight back on, there is less
muscle to fat than before, so your metabolic rate remains set on
low. Weight loss becomes even difficult.

Even worse is the fact that using a "deny" diet such as above
almost inevitably ends up in a weight loss/weight gain/weight
loss/weight gain cycle. Where the yoyo effect gets worse with
each cycle. Self esteem plummets and weight rises.

What overweight people need to realize is that the best way to
lose weight quickly, painlessly and without feeling hungry all
the time, is to eat the right foods at the right intervals each
day. To do this, it is necessary for you to identify the times
when you eat that you really do not need to eat.

For example:

. Night eating while watching late night movies
. Social eating while out with friends.
. Habitual eating, where you just eat because you are bored
while watching television or reading a book.
. Eating food while drinking alcohol.
. Emotional eating, where you eat to soothe emotional problems.
Oddly enough, these emotional problems often have links back to
the problems caused by being overweight.

The next step is to have a plan when it comes to eating. You
can lose body fat by making a few easy changes to your eating
habits. It will help you lose body fat if you:

* Avoid yoyo diets.
* Eat a wide variety of food from all food groups. Check that
you eat from the following food groups every day - bread and
cereals, vegetables, fruit, milk and dairy, and meat, fish or
* Have six small, frequent meals and snacks rather than three
large meals a day.
* Reduce your intake of foods that are high in fat, sugar and
salt. Make soft drinks, lollies and snack foods an occasional
'extra'. Most adults should eat no more than one or two 'treats'
a day. If you are very overweight or inactive, you may need to
limit treats to less than one a day.
* Try to balance an 'extra' food with extra exercise. The more
energy you burn, the more treats you can afford to have.
Remember, you should only add extra foods after you have covered
your nutrient needs with choices from the healthier food groups.

* Cut down on saturated dietary fats and alcohol.
* Try to eat more fresh foods and less processed foods.
* Avoid using food for comfort, such as when you are upset,
angry or stressed. Explore other healthy ways to cope with these
* Try to stop eating once you've had enough. If you continue to
eat, particularly foods high in saturated fat, the extra
kilojoules will be stored as fat.

If you really and truly want to change your body shape with
weightloss, you may wish to consider purchasing one of the many
diets or programs available. I have tried many diets in my quest
to be thin but the one that worked for me is linked in my bio

About the Author: Martin P Kerrigan used to be overweight. A
lot. He tried numerous diets and eating plans and watched his
weight rise and fall like a yo-yo. Finally, he discovered the
diet which worked for him, stripped him of his obesity and kept
it off. For more information go to:


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Utilizing Nutrition And Diet Therapy

Utilizing Nutrition And Diet Therapy
By Michelle Bery

It’s no secret that the relationship between nutrition and
overall health is recognized as legitimate and fundamental. The
food we choose to put into our bodies has a profound and lasting
impact on our weight, our health, and, ultimately, our
longevity. A poor diet can mean a lifetime of illness and
disease. But sadly, most people do not heed the advice of
experts until they are facing a health crisis; at which time
they embark upon nutrition and diet therapy to help put their
bodies back into balance.

Nutrition and diet therapy works to eliminate those poor
nutritional choices from the diet and replace them with choices
focused on whole, natural foods. In some cases, it can be an
overhaul in lifestyle; significantly minimizing – or even
eliminating – foods that are fried, processed, or high in salt,
sugar, or saturated fats. Nutrition and diet therapy will
instead ask you to include fresh fruits, green leafy vegetables,
whole grains, lean protein, and low-fat diary products as the
staples in your diet.

This is by no means an easy lifestyle change for someone who is
used to canned or boxed products and a steady stream of fast
food. But it is a necessary change if you want to live a life of
optimum health. In addition to the obvious advantages of
implementing this lifestyle is the fact the payoff is immediate
in terms of how you feel. You’ll immediately begin to feel
healthier and more energized.

Apart from choosing the right kinds of food as a part of
nutrition and diet therapy, there is also choosing the right
amount of food. If most people would practice simple portion
control, they could limit their calories enough to make a major
impact on their weight and overall health.

Another part of nutrition and diet therapy is the flushing of
your system. It is imperative that you drink at least eight
glasses of water on a daily basis. Water acts as a natural
appetite suppressant, hydrates and flushes the body, speeds the
metabolism, and aids digestion. 

Nutrition and diet therapy works to put your body back in line
with what it needs to be healthy and efficient. If you are
having difficulty making the right choices, work with a
nutritionist to help develop a meal plan that works for you.

About the Author: For easy to understand, in depth information
about nutrition and diet therapy visit our ezGuide 2


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Why is Lupus a Concern For Women and What Are the Causes and Symptoms

Why is Lupus a Concern For Women and What Are the Causes and
By James S. Pendergraft

Lupus is a common disease found in women, though it does not
fail to attack men at times. It is mainly caused due to the
development of undesirable antibodies inside the body. Unlike
other diseases, the autoimmune system of the body induces lupus
in human body, leading to inflammation of various body tissues.

Which Body Parts are targeted?

The development of antibodies can take place in any part of the
body. Hence, lupus can target any body part from lungs, kidneys
and heart to skin, nervous system and various body joints.

Who are Probable Victims?

It has been estimated that 90% of the patients suffering from
lupus are women. Women in the age group of 18-45 are more likely
to be victimized by lupus. The women from regions like Native
America, Latin America and of African American origin are at
higher risks of obtaining this disease.

Why is Lupus of Concern among Women?

Lupus is a disease that can further lead to a number of serious
problems. For instance, women suffering from lupus become more
prone to heart attacks, strokes, high blood pressure, diabetes,
joint and muscle pains. Furthermore, lupus in women can also
lead to weakening of bones and emergence of diseases like
osteoporosis. So fatigue and pains are obviously most prominent
problems induced in lupus patients.

How is Lupus Caused?

1-As mentioned in the beginning, immune system of human body is
mainly responsible for introduction of lupus in human body. The
unfavorable antibodies developed in the body can attack various
tissues of the body, thereby leading them to have inflammations.

2-The second-most common cause of lupus is hormone change,
especially during the period of pregnancy and during childbirth.

3-Another reason for occurrence of lupus is exposure to extreme
environmental conditions like sunlight.

4-Stress is also one of the pertinent causes of the disease.

5-This disorder is often caused due to intake of certain
medications, which can advance the development of bas

6-Lastly, some types of viruses can also cause lupus in women.

Common Symptoms of Lupus

Lupus occurs in a number of variations, including systemic
lupus erythematosus, discoid lupus, neonatal lupus and subacute
cutaneous lupus erythematosus. The most common symptoms of all
these variations are:

1-Pain and swelling in the body joints.

2-Appearance of skin rashes, which include rashes in the shape
of butterfly over nose and cheeks and sores on neck and chest.

3-Pain in the chest, especially during heavy breathing.

4-Inflammation in body organs like heart, lungs and internal

5-Fatigue and anemia.

6-Hair loss.

7-Sensitivity to sunlight.

8-Loss of memory, lack of agility and presence of mind and

9-Abnormalities related to the nervous system, kidneys and

Blood tests, x-rays and other recommended laboratory tests are
often used to diagnose lupus. The correct diagnosis and
subsequent treatment from a medical expert can easily solve your
problem. It is highly recommended that you consult your doctor
on the appearance of early signs and symptoms of this disease to
get the best treatment.

To Your Health!

About the Author: Dr. James S.
Pendergraft opened the Orlando Women's Center in March 1996 to
provide a full range of health care for women.


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The Mediterranean Diet

The Mediterranean Diet
By Bill Oliveira

Over the past few years, the popularity of fad diets has
increased drastically. Retail stores and TV commercials
advertise a variety of high-protein diets, low-fat diets,
over-the-counter diet pills, and even soup-based diets. All of
these are designed to take the extra pounds off quickly. The
downfall of many of these eating plans is that by depriving
yourself of entire food groups, you risk not only gaining back
the weight you struggled to lose, but also compromising your
nutritional health. A new eating plan is emerging that doesn’t
just help you shed the pounds, but promotes a healthy heart, a
healthy brain, and high life satisfaction.

The Mediterranean diet, despite its current popularity in the
media these days, has actually been around for hundreds of
years. Based on the cuisine and lifestyles of Greece, Italy, and
Spain, the Mediterranean diet focuses on many of the natural
products found along the coastlines of the Mediterranean Sea.
The main components of this diet are fresh fruits and
vegetables, nuts, olive oil, whole unprocessed grains, fish and
shellfish, lean poultry, legumes, yogurt, and wine. Followers of
the Mediterranean Diet insist upon using only the freshest, high
quality ingredients available when cooking. Also, this diet does
not eliminate fat consumption altogether, but focuses on eating
“healthy fats.” These “healthy fats,” include the
monounsaturated fats found in olive and the polyunsaturated fats
found in canola oil and nuts. By eliminating trans fat from your
diet, you will decrease your risk of stroke and heart disease.

Unlike many of the diets out today, which are designed to make
you lose weight quickly, the Mediterranean Diet is more of a
total lifestyle change. It is designed not only for temporary
weight loss, but to promote full-body health for the rest of
your life. The abundance of Omega-3 fatty acids in Mediterranean
food, not only reduces the possibility of a stroke and heart
attack, but may also prevent certain cancers and Alzheimer’s
disease. Various types of fish, like cod, trouper, sole, and
tuna, and shellfish, like shrimp and clams, are very prominent
in the Mediterranean diet. Luckily, these types of seafood are
packed with Omega-D fatty acids and protein, which creates a
good balanced nutrition.

In order to reach a healthy weight and a healthy body when
adopting the Mediterranean lifestyle, one must first eat the
correct portions of these well-prepared foods, and incorporate
exercise into your daily routine. In Spain, meals are spread out
over long periods of time, allowing the diners to savor the
small-proportioned dishes. In Madrid, it is not uncommon to see
a group of friends enjoying their meals of delicious salmon
filets, broiled in garlic sauce with vegetables on the side, for
2 hours or more! But another very important aspect of the
Mediterranean Diet is the necessity for exercise. The Spanish
and Italian walk often, as a past-time and a favored mode of
transportation. It’s a healthy and enjoyable way of getting
around, and much preferred over driving the crowded European

So next time your looking to lose weight, or for a
heart-healthy lifestyle change, try the Mediterranean Diet!

About the Author: Bill Oliveira is the owner of Chateau of
Spain Restaurant located in Newark, NJ. The restaurant is
conveniently located close to the Prudential Center. This
establishment offers a wide variety of food for dine-in,
catering, and more.


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Twenty-One Days To A New You

Twenty-One Days To A New You
By Susan Kolluri

Well, I’ve heard it said that it only takes twenty-one days to
change a habit. Can we really make some changes in twenty-one
days that will change our weight loss efforts? Just give some of
these simple lifestyle changes a try and see if it doesn’t make
a difference in your life. After a while they will become second
nature to you and you may even wonder how you ever lived without
them. Maybe in twenty-one days you will have some new habits
that will change your life forever.

Let us go over some pretty simple things we can do for just
twenty-one days to make sure we keep to the straight and narrow
when it comes to sticking to our weight loss program, or our
weight maintenance efforts. And here they are:
When we go to the grocery store we are faced with a cornucopia
of food choices. Many of us, in fact most of us really need to
be careful about those choices. With the obesity epidemic
looming in our minds, if not in our bodies (yet), we want to be
sure we are making the food choices that are going to support
our efforts to stay out of the “Fat Zone” or to support our
efforts to lose weight. What to do? What to do?

First, always have a plan. Before you go to the grocery store,
know what the following week menus are going to be. You don’t
have to know every detail of every little crumb of food your
family is going to consume for the week, just have a broad
generalized plan, like all snacks are going to be apples,
oranges and grapes. Preplan dinner meals and allow for a couple
of nights of leftovers. Make homemade meals as much as possible
by preparing crock pots of food supplemented with rice or pasta.
Throw in a salad or two and voila, you have complete meals. Put
together plans that stretch your meals. Make pots of soup over
the weekend. Keep the fat content low by using fat free broth
and lots of vegetables and lentils which will increase the
fiber. Not only will your planning benefit, but so will you
wallet and your weight loss program.

Secondly, forget about the coupons. Forget about them? Those
things only give discounts on expensive junk foods. They are
pretty good for cleaning products if you use that brand, but the
food products are usually for high fat, high calorie junk. You
are better off without them. If you don’t usually eat a product,
don’t get it just because there is a coupon for it. You are
better off preparing your own food for school lunches, work
lunches or any of the activities where you may have to have a
quick meal.

Third, stick to the outside isles. This is where the fresh
foods are kept in most stores. If not, (like at my grocery),
stay in the areas where the fresh meats, dairy, deli and produce
are kept. Again, stick to the low fat milk products for yourself
and your family.

Fourth, learn to read labels. If you have to buy prepackaged
foods, learn to read the labels. Just because a food is
screaming “LOW FAT” doesn’t mean it is low in fat. Take a simple
package of low fat hot dogs. Now from the surface it seems like
the product would be okay because it is low fat. Looking more
closely you can find that that product is anything but low in
fat. The calorie content of one hotdog is 120 calories and the
fat calories are 90 calories. That hotdog is almost 100% fat. So
look a little closer and calculate just how many of the calories
of the entire product the fat calories actually make up. You
will be surprised to find that many low fat products will
actually have 50% or more of the calories of that product coming
from fat. Avoid them like the plague. They are a killer for your
weight loss plan or program.

Fifth, be careful of warehouse stores. If you like to shop in
those warehouse stores like Costco. They can definitely mean
savings, but they can be tempting for large purchases of junk
food. They are so cheap and you get so much. These kinds of food
in these large amounts only encourage gluttony which causes
weight gain. Keep your purchases to toilet paper and other
essentials, not frozen pizzas.

Sixth, eliminate sugary drinks. There is no need to quench your
or your families thirst with apple juice, regular soda or sugar
Kool Aid. Water is a perfectly fine drink as are the sugar free
drinks, sugar free iced tea and sugar free Kool Aid. These are
acquired tastes, but anyone, including children and spoiled
adults can learn to drink these free drinks. No one can afford
to down an extra 200 calories just because they are thirsty.

Seventh, purchase the tools and use them. And of course the
last and the first thing everyone can do to help their weight
management or weight loss plan is to invest in a set of
measuring cups, a set of measuring spoons and a small food
scale. Read and learn more about what is the actual serving size
for the food you want to eat. Most Americans eat about 2 cups of
cereal when having cereal for breakfast. The actual serving size
for cereal is ½ cup. It may seem a little small, but this is why
Americans are so overweight. Gluttony is at the root of our
problems. Everyone seems to think that they can just eat as much
as they want, (like when they were kids) or as much as they feel
like eating. Not so.

Stand up for yourself. When you go to a restaurant, have the
server bring you the takeout box at the beginning of your meal
and immediately put half of your meal in the box before you even
touch your food. It may look funny, but with the huge serving
sizes the restaurants serve us, it is the only way to avoid
eating it all.

In the end, it is all up to you. Take the challenge and
implement these simple changes for twenty–one days and see if
you don’t notice a difference in yourself and your ability to
manage your weight loss program or our weight management plan or
just plain everyday relationship with food and your family. I am
betting you will be glad you did.

About the Author: Susan Kolluri lives in Citrus Heights,
California and is the creator of The Fat Burning-Genie Weight
Loss Solutions website featuring Rob Poulos: FATBURNING FURNACE
a weight loss information product dedicated to helping people
lose weight and keep it off through diet and exercise using fat
burning methods." Much of what I know is through personal
experience through building a business around this product and
other weight loss products and losing 189 lbs myself and
struggling with obesity and weight loss". For more information
please visit: 


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Improve Your Football Fitness

Improve Your Football Fitness
By Zach Bashore

Many people like to call football a game of inches. However, I
believe that in order to turn these inches into touchdowns, many
aspects are necessary in order for this to take place. This
article is an in-depth guide to improving your abilities as a
football player. You are going to learn how to increase your
speed, acceleration, agility, balance, and the most important,

There are three ways in which to practice increasing your
speed: Improving running mechanics, improving technique, and
strengthening your legs. Most players don`t have great running
mechanics and if they would just improve their technique, they
would run alot faster. Leg strength is important because the
more force applied to the ground, the faster you will run. You
simply cannot reach your full speed potential by just running
sprints. A number of elements must coincide with each other if
you want to reach your maximum speed potential. From a
scientific standpoint, speed is the by product of two elements:
Stride length and stride frequency. Stride length is the
distance you cover during each step of your run. Stride
frequency is basically the number of steps you take per socond.
By using the following training methods, you can increase your
stride length and frequency; hence, increase of speed.

* Shuttle sprints - Start in your preferred position, run 10-15
yards, run backwards to starting postion, and then repeat.

* Pylometric circuit - Use this drill no more than once a week
and not on days before the big game, since this circuit may take
a couple of days to recover from.

Speed and acceleration go hand-in-hand. To improve your
acceleration, repeated sprints of more than ten seconds,
performed with a standing start will be most useful. This will
help the neuromuscular and metabolic qualities of the muscles
involved. Another way of improving acceleration is to practice
accelerating as fast as possible during practice. A slow
acceleration topped with a quick burst is another good method
that can be used. One of the best utilities you can train with
to increase acceleration is using the PowerBlast gauntlet.
Practice with this equipment and you`re well on your way to
increasing your acceleration.

Ladder drills are best performed in increasing your agility. In
sports competition, the body is constantly asked to perform
movements from unusual angles. The main purpose of the agility
ladder program is to promote a wide range of different foot and
movement patterns. These movements become second nature, and the
body is able to quickly respond to the various angles required.
You can improve your agility by practicing the movements in
training and the agility ladder is a useful tool in a good
agility program. The common ladder is roughly ten yards long
with eighteen inch squares, but you can make your own ladder
just using tape or even sticks. When you start the agility
ladder program, introduce your body to two to four different
movements. Once you get good at these movements, introduce
yourself to new patterns to keep your body guessing.

Many of today`s athletes are using balance training as a
crucial part of their overall training program. Balance is
needed by runners in wooded areas, soccer players need balance
when taking the ball on a volley from just behind themselves,
and even tennis players need balance when reaching for a drop
shot. Each of these situations requires the exercise of just the
right amount of flexibility at the right time. With balance
training, the idea is to recreate and manipulate what you would
do in a game situation. Maintaining balance means having the
center of your mass within the middle of your base for support.
In the past, people believed that perfect balance was best
illustrated by standing on one leg and staying as still as
possible for as long as possible. This method still works but
there are also other methods in which are useful. Exercises such
as the one-leg punch and jump steps are both perfect for
improving your balance.

Another point to remember is that maximal strength training
should be a progression from general strength training with
maximal loads. Heavy maximal exercise is only used for advanced
strength trainees. Good abdominal and lower back strength is
crucial if heavy lifting exercises are going to be used.
Pylometric exercises are classified into bounding, hopping, and
jumping movements. These exercises demand a high force of
contraction in response to a rapid loading of lengthening the
muscles. For this reason, they should be renamed rebound or
reversible action exercises. The training effort increases the
force production in the muscles, but the movements are performed
at faster speeds than that of weight-training exercises.
Rebounding exercises are more common to the sprinting and
jumping reps on each leg, with at least one minute of rest
between sets. Endurance should not be a factor. Running with
weighted jackets and sprinting uphill are also useful exercises
because it adds resistance to the sprint movement, which places
greater load on the muscles.

Football is not an easy sport by any mean, but being physically
prepared of its tough demands is half of the battle. The other
half is using what you know and a little of bit of luck as well.
You have learned the five most important areas of physical
fitness needed to be a good football player. Make sure you pay
me a visit after you win your first Super Bowl ring. Until next
time, later.

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Oblique Abdominal Workout Guide

Oblique Abdominal Workout Guide
By Michael Tottman

The Oblique Abdominal muscles are made up of the internal and
external Oblique’s. Because it is the biggest of the two and the
most visible – the external Oblique is usually the muscle that
the nations readers of Bodybuilding Magazines direct their
efforts towards in order to attain that abdominal V shape.

As well as being one of the most attention grabbing muscle
groups to work on, they are also one of the most problematic to
achieve. The reason for this is they only are able to be seen
completely when (Male) Bodyfat levels become less than about

Due to a lack of knowledge around optimum bodyfat and muscle
growth strategies the majority of people never even get witness
their own Oblique’s.

Today im going to detail to you the ultimate Oblique Abdominal
Exercises to enhance your workout to actually enable you to
truly take your Obliques to a whole new level.

The Obliques are quite unlike many of the larger muscle groups
such as Chest and Back, so the reasoning behind an effective
Oblique Abdominal workout will put the emphasis on volume as
opposed to grabbing the heaviest weight you can lift. Obliques
come into their own when they are defined and striated.

The Importance Of Diet
Like I began to explain previously, Oblique Abdominal Exercises
are specifically only half of the equation. To allow you to get
your Bodyfat to a low enough level for them to actually appear
you need to be serious about eating the right food sources.

The Best Three Oblique Abdominal Exercises

Russian Twists:
Approach the Cable machine: Stand tall and keep your back
perfectly erect plus your Legs bent, next, grip the small
attachment (the same one you use for Cable crossovers) and
whilst keeping your Arms straight, turn to the side whilst
keeping your Legs in position and you should experience a pull
in your Oblique.The Cable should be moved so that it is just
above your highest Ab.

Repeat the movement and then repeat again on the other side of
the machine.

Dumbbell Side Dip:
Stand absolutely erect have your head positioned forward then
grip a Dumbbell being wary of keeping your Arm staying relaxed
next to the side of your body with your Palm facing your Leg.
Then, whilst keeping your Arm to the side of your body, bend to
one side to the point where you begin to feel a tightening on
your Oblique. Continue this movement and then change hands and
implement the identical amount of reps the other side to work
both sides compartively.

Side Crunches:
Almost identical to a regular sit-up, the major difference here
is that you will be turning your body through the positive
(raising) part of the movement ensuring that your right elbow
touches your Left knee and the opposite for the other side. This
has got to be one of the best exercises to add to your training
schedule To actually enable you to carve out your Oblique’s.

About the Author: WAIT - There More: Once you have mastered
these Exercises learn the more advanced versions at Plus, for a limited time,
get a FREE Bodybuilding Ebook when you visit.


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Bipolar Depression

Bipolar Depression
By David Chandler

What is Bipolar Depression?

The distinguishing characteristic of bipolar depression, as
compared to other mood disorders, is the presence of at least
one manic episode. Additionally, it is presumed to be a chronic
condition because the vast majority of individuals who have one
manic episode have additional episodes in the future. The
statistics suggest that four episodes in ten years is an
average, without preventative treatment. Every individual with
bipolar depression has a unique pattern of mood cycles,
combining depression and manic episodes, which is specific to
that individual, but predictable once the pattern is identified.
Research studies suggest a strong genetic influence in bipolar

Bipolar depression typically begins in adolescence or early
adulthood and continues throughout life. Bipolar depression is
often not recognized as a psychological problem, because it is
episodic. Consequently, those who have bipolar depression may
suffer needlessly for years without treatment.

Treatment for Bipolar Depression

Effective treatment is available for bipolar depression.
Without treatment, marital breakups, job loss, alcohol and drug
abuse, and suicide may result from the chronic, episodic mood
swings. The most significant treatment issue is noncompliance
with treatment. Most individuals with bipolar depression do not
perceive their manic episodes as needing treatment, and they
resist entering treatment. In fact, most people report feeling
very good during the beginning of a manic episode, and do not
want it to stop. This is a serious judgment problem. As the
manic episode progresses, concentration becomes difficult,
thinking becomes more grandiose, and problems develop.
Unfortunately, the risk taking behavior usually results in
significant painful consequences such as loss of a job or a
relationship, running up excessive debts, or getting into legal
difficulties. Many individuals with bipolar depression abuse
drugs or alcohol during manic episodes, and some of these
develop secondary substance abuse problems. Therefore, it is
advisable to treat Bipolar Depression at its early stage

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