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November 2012

Workout to Decrease Cholesterol

Workout to Decrease Cholesterol

By Oliver Jordan

A change in diet may assist in cutting down bad cholesterol nevertheless results are often maximized devoid of the help of workout. Exercise is extremely advantageous in bringing down the risk of heart disease. Running is a very efficient type of training for lowering cholesterol levels. It is the lowest effect activity but it's some of the most beneficial methods to publicize heart health. In addition you might involve it in your everyday life somewhat simply - you can walk to your job, prefer the stair case as an alternative to the lift and the like. Just like any kind of workout, it's important to work with suitable, high-quality sneakers. It lowers the risk of injury even as making your workout regimen a bit more effective.

Reports affirm that performing yoga exercises frequently limits anxiety levels which then bring down the level of dangerous cholesterol in our body. Similar to walking, yoga exercises are painless to perform. There is no definite machinery required and you can exercise it in the house when you don't get time to attend the gymnasium. You may find many types of training videos that would assist you handle things.

One more powerful exercising is swimming which exercises the entire body and considerably enhances heart fitness. As a result of buoyancy in water, there is as well limited threat of injury in contrast to other forms of exercising. Cycling is a pleasurable method to minimize cholesterol by natural means. Cycling for half an hour everyday or thrice a week is indeed a superb workout. There are a small number of safety points to think about as you're considering incorporating more physical exercises into your everyday life.

Start slow. In case training isn't a part of your routine life then begin with simple workouts. The moment you prefer a kind of exercising which you are interested in to do, gently step-up your exercising regimen - generally with mild activity - previous to going for more powerful actions. Whenever the body is more worked out you could consistently add more workouts, beginning with mild activities for instance running then subsequently progressing to stressful exercising the moment you think the body is ready for a change.

Do not exceed it. Your body might normally interact with you to state if it is time for you to have a break. Whenever you are experiencing any soreness for longer than 1 hour, it is advisable to scale back and simply get back to your routine once the body seems good.

Consistency and perseverance are rather important. Continuously do your exercise even if you hate it. In case you're not up carrying out the regular workouts, do just about any workout that will roll the ball for you. Even a small amount of activity everyday will work effectively in lessening levels of cholesterol. An inactive way of life is the fundamental contributor of heart attack. Workouts for lowering levels of cholesterol don't need to be strenuous ones. Even the most elementary maneuvers trigger heart fitness.

About the Author: Oliver is an expert in the field. For more important information on how to lower cholesterol safely and high cholesterol foods Please visit: http://www.getridofhighcholesterol.com/

Source: www.isnare.com
Permanent Link: http://www.isnare.com/?aid=1783405&ca=Wellness%2C+Fitness+and+Diet

3 Ways to Curb Stress-Induced Food Cravings

3 Ways to Curb Stress-Induced Food Cravings

By Kevin Schoeninger

It’s been a long day. You’re stressed and tired. You’ve got nothing left and you just want a reward. To give yourself a treat, you reach for a soda, a cookie, or that bag of chips—or, maybe, all of the above in succession. There’s a bio-chemical reason you do this, yet unfortunately, that momentary pleasure is only going to increase your craving, while doing little to dampen your stress—and you’ll gain weight, which may add to your stress. In this article, we’ll explore three ways to curb the cycle of stress-induced food cravings in a way that is deeply relaxing, pleasurable, and rewarding.

Now, the sugary, starchy, fatty, and salty foods you reach for are called “hyperpalatables” in food-addiction-speak. Hyperpalatables stimulate the “dopamine” (good-feeling brain chemical) reward centers of your brain. However, eating more hyperpalatable foods actually lowers the number and responsiveness of those dopamine receptors. This leads you to eat more and more to get the same good-feeling “dopamine effect.” In other words, the more you eat of these foods, the more you crave them.

Add stress to the equation and the situation escalates. Stress hormones increase cravings and stimulate fat storage of all those extra calories. Furthermore, research shows that after stressful activities or under conditions of stress, you will have much lower will power to say “No” to these foods, even if you know they aren’t doing you any good.

For example, think of how you feel after a long day. Maybe you’ve been dealing with screaming kids, involved in tense negotiations, embroiled in an upsetting argument, hit with a stream of rejections in your sales efforts, or on the receiving end of some bad news. At that moment, you just don’t have the energy to make a wise choice—your resistance and good judgment are compromised. You want a reward. You want comfort. You want to soothe yourself.

Many of us reach for hyperpalatable comfort foods at those times. The more we do that, the stronger that habit becomes. Yet, it’s important to note that this is just a habit. It is something we can change.

However, when you’re in that state of stress, it’s not going to do much good to tell you not to eat those foods. Again, you just don’t have the resistance or the willpower at that moment. So, what can you do?

Here are three things you can do that directly affect the reward centers of your brain, increasing your dopamine levels and receptors—without the calories. More importantly, all three are surprisingly easy to do, especially when they become your new, go-to habits. All three will help you relax more deeply and feel better fast, while curbing your cravings.

1. Meditation

Recent research on meditation shows that regular practice increases dopamine production by up to 65 percent and naturally reduces impulsiveness and cravings. In addition, meditation practice increases the size of brain regions associated with observing thoughts, feelings, and behavior, weighing alternatives, and making wise decisions.

Meditation increases our ability to let go of what no longer serves us, so we can focus on what does. Not only that, meditation is super-relaxing and leads to the release of those good-feeling brain chemicals called endorphins (such as dopamine and serotonin).

Now, if you don’t have much experience meditating, you may find it challenging to guide your attention into a meditative state when you’re stressed or tired. In that case, a guided meditation can do the trick. All you need to do is turn on the audio, close your eyes and follow along. Pretty soon you’ll be rewarded with a much better state.

2. Omega 3 Essential Fatty Acids

Supplementing your diet with “Omega 3s” as found in cold-water fish, such as salmon or cod, is another easy way to counter the effects of stress and food cravings. Omega 3s have been shown to increase dopamine receptors in the brain, increase serotonin production, and increase Brain-Derived Neurotropic Factor (BDNF) which stimulates memory, increases brain cell growth, and decreases anxiety and depression. Omega 3s also help to grow those parts of your brain associated with calm control of your thinking and behavior. Eating cold-water fish or supplementing with fish oils is easy to do and relatively inexpensive.

3. Moderate Exercise

Exercise is a third action that increases BDNF, increases dopamine receptors in the brain, stimulates the frontal lobes of your brain associated with making good decisions, and initiates a natural relaxation response when you are finished. In other words, your body will naturally relax after you exercise, without you even thinking about it. After exercise, your body and brain are also stimulated to regenerate, effectively countering aging processes that are accelerated by stress. In addition, you’ll burn off some of that fat from previous craving cycles.

Best of all, exercise doesn’t have to be intense to do the trick. If you take regular breaks to get up and move, even for 5 minutes at a time, you’ll initiate some positive changes. Taking a daily walk to the point where you feel yourself breathing deeply is a great way to give yourself a break and get those powerful exercise effects. Most importantly, if you exercise in a way that you enjoy, you are much more likely to do it regularly—which is the real key.

Begin with any one of these three actions and you’ll start to lower your stress and your cravings, while being rewarded with good-feeling neurochemistry. Combine them all and you’ll change your life.

To learn more about effective meditation, the number one technique to reduce stress and curb your cravings, check out the Resource Box below.

Enjoy your practice!

About the Author: Are you ready to de-stress, quiet your mind, and relax deeply? Discover how to take your stress management to the next level. For tips and techniques to reduce stress be sure to visit us here. Kevin Schoeninger M.A. Certified Coach, Trainer, Meditation Instructor

Source: www.isnare.com
Permanent Link: http://www.isnare.com/?aid=1785618&ca=Self+Help

How to Maximize Brain Energy

How to Maximize Brain Energy

By Susan Kruger

I recently received an email from our electric company offering an “Energy Efficiency Kit.” Obviously, everyone is concerned about saving energy! However, we rarely think about conserving *brain* energy.

Just like every appliance in your home, however, your brain is an electrical organ. So, let’s talk about some ways you can give your brain –and your students’ brains- a “five star” energy rating.

Dr. Russell Barkley, a Research Professor in the Department of Psychiatry at the State University of New York Upstate Medical University (SUNY Upstate) shared what he calls “7 Keys to Executive Function.” In other words…

7 KEYS TO MAXIMIZE BRAIN POWER!

1. Externalize important information at key points of performance. In other words, “Get it out of your head!” For example, take notes. Make lists. Record tasks in a planner or calendar. Write reminders on post-it notes. For students, we first need to teach them the importance of writing things down so they don’t waste valuable brain energy holding information in memory. Then, we need to teach them efficient systems for writing these things down. (See #7.)

2. Externalize time periods related to tasks and deadlines. Conserve valuable brain energy by NOT letting your brain manage time. Instead, write down deadlines. Use electronic reminders. Set a timer while working on a project, doing homework, or trying to get your family out of the house. (The #1 reason for crazy mornings is that only one person is managing the time…you! Let a timer assume that responsibility! It will make you less of a nag, too!)

3. Break up lengthy tasks into many small steps. As adults, we know the benefits of breaking large tasks into small steps. Students, however, need support with this. Teachers can break large projects into smaller sections, each with individual due dates. Parents can facilitate this process with nightly homework, challenging students to finish small chunks of work at a time. Then, take a Brain Break (see #6).

4. Externalize sources of motivation. Some people believe all motivation should come “from within.” I agree with that notion…in an ideal world. In the real world, however, we all appreciate some outside motivation. Perhaps it’s extra media time, an extra Brain Break, a special sticker, or points towards a fun outing with mom or dad. Two weeks ago, I trudged through a major project only by promising myself a trip to my local creperie. (Shh! Don’t tell anyone. You’re not supposed to bribe yourself with food!)

5. Externalize mental problem-solving. Get it out of your head! (Oh wait, I said that already.) For adults, this means…make “pro and con” lists. Draw maps and diagrams of information you know. I created a chart for parents called “How to Make Decisions for Your Child” that is designed for this sole purpose…getting important facts and feelings on paper and OUT OF YOUR HEAD.

For students, this means they should write down facts. Draw diagrams. Put information on index cards and rearrange them into a logical order.

For students with ADHD, dyslexia, or any working memory challenges, this may also mean that math fact fluency may never happen. Dr. Barkley said, “Fluency is impossible.” Instead, use marbles, number lines, or (gasp!)…calculators. “Fluency” is a biological impossibility for students with these challenges. Dr. Barkley made the point that if a child was missing a leg, we would encourage him to use a prosthetic leg. Calculators, marbles, and number lines are “prostheses” for an ADHD and/or dyslexic brain.

6. Replenish the “brain’s” fuel tank. When your computer gets sluggish, what do you do? You shut it down…then immediately restart it. Under normal circumstances, it doesn’t take long for your computer to return to normal. The same is true for your brain! Here is a list of some quick tips for replenishing the brain’s power supply:

- Encourage positive emotions and rewards.

- Use positive self-talk.

- Take frequent breaks. Elementary students need a three-minute break every ten minutes! Easier said than done, but this is the optimal ratio for maximizing brain power. Some great three-minute breaks include: movement, deep breathing, visualization…or simply pausing from a high-concentration task (unless the child is in “flow” and high concentration is comfortable at that specific time).

- Exercise. Aerobic activity, of any duration, not only replenishes the fuel tank, it expands its capacity!

- Visualize goals. Use imagery, or real pictures, as a source of relaxation and motivation.

- Sip on lemonade. The brain needs glucose to operate at full capacity. Sipping (not gulping) on lemonade or a sports drink is a great source of glucose. (This recommendation comes directly from Dr. Barkley. If you are not a fan of sugar, don’t yell at me! “Everything in moderation.”)

- Use music. Baroque music is great to promote concentration. Hip-hop music can be used to inspire energy at transition points. Likewise, “spa music” can be used to inspire calm reflection and relaxation…depending on specific times and transitions.

7. Repeat to the point of “automaticity.” Turning tasks into efficient systems allows them to become “second nature.” When something becomes “second nature,” brain scans show that the entire frontal lobe of the brain goes dark!

In other words, as soon as something becomes automatic, it requires less than 50% of the brain power that it did before!

Can you guess what helps students reach automaticity? Yes, that’s right…study skills! Not just *any* set of study skills. Most strategies that typically fall under the umbrella of “study skills” are extremely complicated and time-consuming. SOAR Study Skills, however, is a system specifically developed to maximize efficiency.

Our strategies have always been built on our three criteria for “student-friendlines;” they are effective, efficient, and apply across content areas so students know when to use them. If SOAR was an appliance, it would definitely receive a 5-Star Energy Efficient Rating!

About the Author: Susan Kruger, M.Ed. is the author of the best-selling study skills book in the world, SOAR Study Skills. Start conserving brain energy today with our tools for developing automaticity in school: SOAR School Success Kit for FamiliesADHD School Success Kit for FamiliesSOAR Study Skills Classroom Curriculum

Source: www.isnare.com
Permanent Link: http://www.isnare.com/?aid=1788521&ca=Wellness%2C+Fitness+and+Diet

5 Questions to Ask Before You Sign That Gym Membership Contract

5 Questions to Ask Before You Sign That Gym Membership Contract

By Mark Hall

We all know that joining a gym doesn't necessarily guarantee you that you will accomplish your fitness goals. However, sometimes just the very act of signing up for something, helps you with your commitment. If you have a treadmill at home after a while it is so easy to skip your workout. On the other hand when you go to your local gym you are surrounded by like-minded peers.

Fitness centers have more specialized equipment to help you reach your goals. If you tried to go out and purchase multiple workout machines you would soon take a huge hit to your pocketbook. Additionally, we tend to get bored with fitness equipment. So every though you were excited to get that treadmill a year later you can't stand to be on it. It bores you to tears. If you were at your local fitness center you could switch to elliptical machines for a little while to keep it fresh.

Here are 5 questions to ask yourself before you sign that gym membership contract:

1. What Type of Exercise Will You Focus On?

You must know exactly what exercises to focus on. For example, if you are going to focus on adding 20 pounds of muscle than you don't necessarily need a gym that offers a bunch of aerobics classes. Each gym has a focus. Don't join one that doesn't meet your fitness needs.

2. Am I Getting The Best Deal In Town?

When you enter a gym the personnel that help you are trained to get you to sign up right on the spot. They will typically give you a free tour, offer you a free workout, and then ask you to sign a contract. Please do not sign that contract yet. Do you due diligence. Respectfully decline their initial offer and continue to look around. You will likely be locked in to a 1-2 year gym membership contract so it is worth it to do a little shopping around.

3. Am I Getting The Best Price?

Two important things to consider here. First of all, many fitness clubs have promotions that go on throughout the year. Sometimes you can save up to half the price of your membership it you sign up during a certain time. Additionally, many clubs will give you a discount if you pay the full price of the membership from day 1. One local club gives a 25% discount to people who will offer this lump sum payment. You will never know unless you ask.

4. How Convenient Is The Facility?

You need to know in advance when you have gaps in your schedule where you could workout. For example, let's say that you can work out in the morning from 6am-7am. After that you must shower and head off to work. You absolutely do not want to join a fitness center than opens at 7am. This sounds simple, but it is an important point. Ideally you want a gym that opens early and close late. What if your schedule changes and your need to work out late at night? You need a facility that will accommodate you.

5. What Other Specialized Benefits Does The Club Offer?

Maybe you are in need of child care. Many clubs offer this as a benefit for you. You need to ask to find out. Additionally, make sure that the people who babysit at the club have had background checks. You may find that these clubs offer massages after you work out. There are many perks to membership at some of these gyms.

Remember there is no perfect fitness center, but before you sign that contract you have to find the best one that suits your needs.

About the Author: Mark Hall Released Some Reports On How To Solve Obesity. Read His Special Report In Order To Find Out Are Rice Cakes Bad For You?

Source: www.isnare.com
Permanent Link: http://www.isnare.com/?aid=1173685&ca=Wellness%2C+Fitness+and+Diet

Jumping Through Google's Hoops Isn't Going To Get You Traffic

by

Joseph

Disclaimer: This is an opinion piece only. Please don't rely on the information posted here when making decisions regarding whether or not you do business with any particular company.

Panda. Penguin. EMD. Freshness. These are but four of an ever increasing list of algorithms released by Google the search engine company that releases at least five hundred algorithms every year. Five hundred algorithms per year at a minimum. That's a staggering amount. Who can possibly keep up with all of them?

Google   has been indexing the internet since the closing days of the 20th century, their stated purpose was to "organize the world's information" in order to make it "universally accessible and useful". At first glance that reads like a very lofty and noble objective. But stop and ask yourself this simple question: "Useful to whom?" To the user? To the site owner? To Google?

Before I begin, I should warn you that this topic is very sensitive. Many information consumers are unaware of how the internet operates, the processes whereby webmasters create and post content to the World Wide Web. Because of the complexities of doing business on the internet, many entrepreneurs are wary of discussing Google's influence over the World Wide Web. But as an online media publisher and internet consumer, I feel it is important to talk about where Google's over reach may take the Internet.

You see, long before the invention of social media, the World Wide Web relied on communication between computers, the majority of that communication being aided by links. In the traditional sense, websites obtained links through link exchanges, directory listings (both paid and free) and guest posting.

In the mid 1990s, it was easy to locate a particular website because there were few of them around. But today six hundred and thirteen million websites exist on the internet. Six hundred and thirteen million. That's a lot of websites. And with thousands of websites coming online everyday, it's becoming harder to get noticed. So websites increasingly use traditional methods e.g. directories, link exchanges, etc. as well as social media and social networking to establish reliable internet connections.

The task of search engines such as Google is to index all of this information. For a while Google encouraged these traditional practices and websites flourished. But suddenly Google began changing their view on this. Over time, organic search results have gradually become blurred with listings that include Google's own products.

The upheaval in Google's organic search results suggest the company is gradually transitioning to a paid inclusion search engine. Moreover, it's becoming harder for lots of websites to get first page rankings. As a result many sites have experienced drops in traffic. To make up for it, some webmasters will resort to dirty tactics (black hat SEO and negative SEO) to deceive the search engines and readers into visiting their websites. But that's not the way to go. Why waste your time and money outsourcing to a third rate company that will only damage your business's reputation?

On the other hand, to simply dismiss another website's sudden decline in traffic as their fault i.e. that webmaster is doing something wrong is ludicrous. One famous example of a website that experienced declines in traffic is Foner Books who claims to have been negatively impacted by one of Google's algorithm updates.

Then there's DaniWeb, a very popular online IT website. That famous website has been online for many years and has created a large fan base but after the introduction of the Panda update, they reportedly experienced a drop in traffic . Of course the traffic decline could be attributed to a variety of causes. Nonetheless, in spite of following Google's suggestions for improving site quality, DaniWeb has been hit by Panda again and again.

DaniWeb's and Foner Books' experiences serve as reminders of what Google is: a company that will do what it wants to do in order to make money. You can't please Google and you shouldn't even want to.

Google indexes the internet to make money.

And with the steady stream of algorithms and refreshing of algorithms and tweaking of algorithms by the men and women of Google's webspam team, in efforts to fine tune the search engine to best suit Google's business goals, webmasters are jumping through a never ending series of hoops just to keep up.

Google's influence over the Internet has reached the point where some people are afraid to link to other websites for fear that it will bring down the weight of Google upon them. But think of what will happen to the internet if websites are afraid to link to one another. Information sharing - education itself - would suffer because websites would close themselves off from access by others.

Moreover, when you're working feverishly to please Google, to get back into "Google's good graces" it costs you time and money. Time and money that could be spent serving and pleasing your customers.

Many webmasters are spending much of their budget on Google advertising hoping to get traffic by having their company's ad displayed on different websites or next to results displayed in Google's search engine. But Google Adwords isn't cheap and often times people don't see an immediate or reliable ROI. Put another way, it becomes quite costly to many business owners when they buy Google ads in the hopes that it will bring customers to their businesses.

And all the while Google is readying another algorithm which will affect anywhere from less than a tenth of a percent of searches (which out of billions of searches per day still affects millions of websites) to drastic and sweeping algorithms that hit websites across the board (including Today.com and other websites both large and small) while Google's own products benefit.

When a search engine company's own products are constantly featured at the top of the results - as well as allegedly using loopholes to bypass privacy settings in a popular web browser to track users' surfing behavior - is that really promoting fair competition and providing web surfers with the best and most comprehensive information available?

Webmasters in particular should consider this possibility: With all of the algorithms, sooner or later, every website is going to do something wrong in the "eyes" of Google. You may be safe today but what guarantees do you have that at some point, your site will not be affected?

As a business owner, can you really afford to take the chance that Google, a monolithic mega corp which some may deem "too big to fail" won't roll across your website and your business? You've worked hard to start your own business. Why should you allow Google to dictate how you should run it?

Google is just a company they're not the law, therefore we are not beholden to them.

So, solutions to getting out from under Google involves diversifying your link strategy. Use the traditional linking methods, other search engines and social networking. While you're at it, don't forget about paid advertising.

Online advertising is worth billions of dollars. Why spend all of your advertising budget on Google? Use various ad networks to get your site in front of the masses. To be sure, use yahoo, Bing and Facebook, but don't overlook smaller companies.

Before you invest in paid advertising there are a few things you should do:

  1. Check out the company's reputation. Make sure they follow good business practices including the use of no follow links. 
  2. Make sure that their rates are reasonable and fair.
  3. Advertise on websites that will reach your intended audience. This way your money will be well spent.


To be fair, Google does have its uses, but as internet consumers, we should remember there are many alternatives to Google that are worth considering.


Remember, Google relies on websites to generate revenue meaning that Google will do things for its own benefit. Likewise, you must do what you must do to maintain a high quality website and that means not jumping through hoops to please a search engine at the expense of your readers.


 

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10 Ways To Manage Asthma

10 Ways To Manage Asthma

By Jackson Sperry

Your doctor can offer treatments and suggestions for managing asthma, but there are plenty of things you can do yourself as well. A doctor can prescribe medication to help, but prevention is really the best medicine.

Because asthma can be triggered by so many things, there are lots of ways you can decrease the chances of an attack. The following are 10 of the easiest ways:

1. Follow your doctor's orders. This kind of goes without saying, but do what your doctor tells you. Don't stop taking medication if you're feeling better, follow it according to the doctor's recommendations. If he has you taking daily peak flow measurements, make sure you follow those instructions carefully.

2. Quit smoking. Cigarette smoke is one of the most common triggers for asthma, so if you smoke, quit. This should be the case whether it's you that suffers from asthma or someone else in your household - second hand smoke is bad too.

3. Keep your house as dust-free as possible - dust is another one of the common triggers. Use a cylinder vacuum rather than an upright - preferably one that has a sealed canister to stop dust from escaping back into the air.

4. If possible, remove any carpets and heavy draperies from the house. They catch dust and are breeding grounds for dust mites. If they can't be removed, make sure they get vacuumed regularly (again with a cylinder vacuum).

5. Avoid down and feather pillows or comforters and cover your mattress with plastic. Pillows and mattresses can also harbor dust mites, as can stuffed animals and other "soft" items.

6. Use a scarf to cover your nose and mouth in colder weather. Cold air is another common trigger for asthma.

7. If allergens trigger your asthma, keep track of the outside air quality every day. Avoid fields and wooded areas during pollen season and take extra care on days when the air quality is particularly bad.

8. Mold is another common asthma trigger. Dry wet laundry right away and wash and disinfect showers and bathrooms regularly, to help minimize the chance of mold growth.

9. Pet dander is another common trigger for many people. If you have pets, be sure to keep them out of the bedroom and main living areas to minimize the exposure to dander.

10. Avoid any foods, drinks or other items that may cause allergic reactions.

About the Author: Jackson Sperry offers helpful advice about asthma relief and other asthma-related topics on the Asthma Explained website. For more helpful information, visit http://www.asthmaexplained.net

Source: www.isnare.com
Permanent Link: http://www.isnare.com/?aid=112712&ca=Medicines+and+Remedies

How To Outsmart Fatigue

How To Outsmart Fatigue

By Curt Shryack

Running for 10 years now has taught me a few things about fatigue. I have learned that my body always reaches a point that it needs a break. Days and weeks of training take their toll on my emotional and physical well being. I have come up with a few ideas of mine that will help you fight fatigue.

First and most often over looked is the importance of a good night’s sleep. My own biggest source of fatigue is not getting 8 hours of sleep a night. Being an active person I can always think of something that I need to do. I try to stick to a scheduled time for bed. This can be difficult at times when life throws me a curve. I would say that 5 nights a week I stick to my schedule.

Second is the importance of eating right. Every time I start eating fast food and drinking beer my running performance suffers, plus I feel lousy all the time. I always start my day with a good breakfast of cereal or oatmeal. I enjoy eating fruit with my cereal and oatmeal. My favorites are bananas, strawberries and blueberries. For lunch I usually eat a sandwich and fresh vegetables. I enjoy tuna, ham, or roast beef. For dinner my wife who is an excellent cook prepares chicken breasts, tuna patties, spaghetti made with ground turkey. We will have vegetables or a salad with our dinner.

Third is the importance of recovery after working out. My usual workout will last an hour. On Sunday’s I can be out running for up to 3 hours at a time. Every day after running I always make sure to rehydrate and eat something. I like to work out in the morning so I usually run before I eat. This makes recovery easier for me. First I always make sure to rehydrate before I sit down to eat breakfast. On the days when I run in the afternoon I will not eat lunch until afterwards. I usually eat a snack a couple hours before my afternoon run. Afterwards I rehydrate before eating lunch.

Fourth is the importance of taking recovery weeks. For many years I made the mistake of training hard week after week, month after month. I was always injured, grouchy and tired. When I tried reducing my workouts every third week my performances started going through the roof. I train hard for two weeks and on the third week reduce the number of days and the intensity in half. Following this pattern lead me to all of my personal records.

You can out smart fatigue as well by applying some of these suggestions to your own running program.

About the Author: Curt Shryack is the author of Fatigue Nutrition & Endurance Exercise, Run2Fast, and Ultimate Training Videos http://www.everything-running.com

Source: www.isnare.com
Permanent Link: http://www.isnare.com/?aid=174633&ca=Wellness%2C+Fitness+and+Diet

Hypnotherapy a Victim of Tall Tales

Hypnotherapy a Victim of Tall Tales

By Karen Hastings, Edinburgh

Misconceptions about hypnotherapy are common, even among clients who attend hypnotherapy Edinburgh. Most likely, this misunderstanding originates from the mostly unethical use of hypnosis as a form of entertainment on stages and television. Hypnosis used in this way has led to many a myth such as only gullible people can be hypnotized and hypnosis can make you lose control or go mad. Whilst it appears that people on such shows seem to be under the control of the hypnotist, they are not. Rather, they are suggestible and willing to play along with the hypnotist (within reason, a person wouldn’t carry out an act they strongly disagreed with). They are also likely to be responding to social pressure and expectations of the audience.

So what Is Hypnosis and How Is It Used in Hypnotherapy?

Hypnosis is a state characterized by intense relaxation and heightened awareness or focus. Relaxing in this way allows the mind to become detached from everyday worries and hassles (a bit like having a good fantasy!). Hypnotherapists agree that whilst you are relaxed during the hypnotic state, it is possible to access the unconscious part of your mind in order to creatively find solutions to problems. This is possible because your analytical, critical, anxious conscious mind can be bypassed. Whilst in a relaxed hypnotic state the unconscious mind can respond in an open and curious way to imagery and suggestion.

Hypnosis is a state that allows you to focus and concentrate. Hypnotherapy, Edinburgh uses this state to allow you to let positive changes happen as opposed to trying to make them happen consciously. Hypnotherapy enables you to solve problems, reduce stress, change habits and achieve aims.

I am a mental health professional and I use hypnotherapy Edinburgh as a tool to empower people who find that their conscious attempts to solve a problem are not working. Using hypnotherapy, can enable you to understand and overcome problems that are outside of conscious awareness. For some, this method is far more effective then trying to use willpower alone.

So What Is Hypnosis And Hypnotherapy Not?

1. Hypnosis is not sleep but an intense relaxed state in which you are fully aware. Therefore there is no risk of you not waking up as your not asleep.

2. Hypnosis is not mind control, the hypnotherapist will guide you but cannot make you act against your will.

3. Hypnosis is not for gullible people. Anyone that wants to be hypnotized can be. It is only difficult to hypnotize someone who is scared of hypnosis or who doesn’t really want to be hypnotized.

4. Hypnotherapy is not a magical treatment that works instantly. Often you will require several sessions to learn to relax and to work through your problem. It is not instant.

5. Hypnosis cannot make you divulge private information that you want to keep to yourself. You will only share with your therapist what you want to.

For some people, hypnotherapy can be an incredibly relaxing and enjoyable method for making changes and learning to relax. It would be a shame to let tall tales about hypnotherapy put you off from finding out more about this treatment and how it may be able to help you.

About the Author: Karen is a hypnotherapist Edinburgh and used Hypnotherapy to empower people to find creative solutions to difficulties. Hypnotherapy, Edinburgh is also a great way of managing stress and learning to relax. Visit http://www.karenhastings.co.uk.

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Understanding All of the Benefits of Cosmetic Dentistry

Understanding All of the Benefits of Cosmetic Dentistry

By Adrianna Notton

There are many benefits of cosmetic dentistry. This field has expanded in recent years to included a number of high tech procedures that were not available years ago. Most people are not born with perfect teeth. These specialist can improve anyone's smile no matter how severe the case may be.

These dental professionals are not the same as general dentists who only concern themselves with the health of the teeth. But these dental specialists work on improving the appearance of the person's smile. Amongst the different kinds of dental services provided, these dental practitioners can lift yellow and brown stains from tooth enamel, complete gaps and missing teeth, repair cracked teeth and fix the alignment of the jaw and teeth. There are many procedures performed by these specialists that greatly enhance the a person's smile.

Many procedures less evasive than several others depending on the work that is required to fix the teeth. These procedures can usually be done in one sitting but there are some that require multiple visits. These types of dental jobs are usually considered elective but there are some procedures that can be covered by dental insurance plans. If the procedure will vastly improve a person's living situation, they will usually be covered by their provider.

The major advantage of getting this kind of dental work is enhancing the overall appearance of the patient. These procedures give people, that were embarrassed to show their teeth, more confidence. Once the have the corrective procedure, a noticeable change can be seen in their level of self-confidence.

There are patients who may have lost several of their teeth as a result of bad oral hygiene or due to some kind of accident that affected the mouth. When this is the case, tooth implants are normally provided. When there are several teeth missing along the jaw line, this causes the bone not to receive the necessary amount of nutrients. This is due to the jaw line no longer receiving nourishment since the teeth are no longer there.

Individuals that have experienced any type of severe disfigurement greatly benefit from these kinds of dental procedures. These corrective procedures help patients live a normal life. These procedures are functional as well as adding aesthetic value to one's appearance. In many cases, these dental procedures serve a dual purpose.

There happen to be many dental cases where these kinds of procedures are actual necessary for the person to function in their day to day life. Some dental problems cause eating and drinking difficulties for individuals in need of corrective work. This kind of dental work also improves speech patterns in individuals that have severe dental issues.

The benefits of cosmetic dentistry often go far beyond vanity. There are many other advantages that these kinds of procedures provide to individuals with problem teeth. It is essential to find a highly qualified dental professional that is a specialist in this kind of work. There are many different ways to find the qualified dentist in this field.

About the Author: Dr. Eric Rouah & Associates a Toronto dentist providing you with the most advanced cosmetic and general dentistry procedures such as porcelain veneers Toronto, porcelain veneers and braces.

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Fish Oil for the Brain

Fish Oil for the Brain

By Lori Matthews

Studies have shown that fish oil may make significant improvements on the mental health of people. The active ingredients are needed for the brain to function properly and have a good overall health.

Fish oil is commonly known as Omega-3. It contains EPA or eicosapentaenoic acid and DHA or docosahexaenoic acid. The key stabilizing element in fish oil is EPA. Taking fish oil in supplement form may be healthier than consuming it through fish because all of the toxins of a fish are taken away when the fish oil liquid or capsules are created. Many people don’t eat enough fish or like it so supplementation is preferred.

If you decide to take a daily supplement of fish oil capsules or tablets then you should know how much is okay to take. Just like any other vitamin, if you take too much of it then you won’t receive a benefit from the supplement but it could cause problems. It is recommended that people take 1.5 to 3.5 grams of Omega-3 daily. You should take it with food also. Higher amounts of fish oil have shown to cause oxidative stress. Some doctors also recommend taking vitamin C and E along with Omega-3 to balance the benefits.

Through extensive research and studies, fish oil may be used to treat people suffering from disorders like bipolar, depression, diabetes, allergies, macular degeneration, and as a mood stabilizer. Omega-3 has may even help to have dramatic results for people suffering from severe depression.

In countries along coastlines where fish is primarily consumed it is proven they have lower rates of depression than places who don’t consume much fish at all. People suffering from disorders like schizophrenia and bipolar have also benefited from taking Omega-3 to help stabilize their moods and normalize them.

The primary reason the fish oil works so well with stabilizing the mood is because it is a fatty acid that the brain needs. The brain is primarily made up of fats and it needs the fatty acids to properly function. When the brain doesn’t have the appropriate fatty acids and vitamins it needs then things like depression and disorders occur in the brain. Omega-3 may help the brain function properly because it is believed it provides a stabilizing effect.

Fish oil through vitamins or eating plenty of fish and seafood is healthy for you. These supplements help create a stable mood and uplift your attitude and the way that you feel. People suffering from depression and other mood disorders may benefit from taking a daily dosage of fish oil. However, everyone should be sure they have the appropriate amount of fatty acids for normalizing the brain function.

Fish consumption and supplementation had become popular in recent years because of the research and even doctors recommending it.

Another positive benefit that may result in consuming omega 3’s is on ADHD/ADD to assist in concentration. It has been said that kids and adults suffering from this disorder may have less essential fatty acids than normal.

It is advised to always to work with your doctor about the appropriate medicine or alternative approach.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

About the Author: Lori Matthews studies health, nutrition and wellness. She enjoys writing articles on health for both people and pets. Please visit omega 3 fish oil supplements for more information.

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