KEEP OUR BODY FIT

Mountain Bike:A Guide To Buy

2008-11-20T19:33:00.001-08:00

It can be a bit frustrating as well as time consuming when you buy a mountain bike. Below, you'll find some tips and things to be aware of before you lay down the cash and buy a mountain bike.

Determining your price
There is really no limit as to how much money you can spend on a new mountain bike. To help you keep your spending under control, you should figure out what your price range is and how much your willing to pay for a new bike. When you buy, you shouldn't buy from mass merchant stores such as Wal-Mart. You should instead support your local bike shop and get a much better bike and much better service.

Finding your style
All mountain bikes are designed with several different riding styles and terrain types in mind. You'll need to figure out what type of riding you will be doingthe most. Smooth riding, cross country racing, mountain cruising, or lift accessed downhill is something you need to figure out. Make sure that the bike you select fits your personal style and not that of the sale's staff.

Full suspension or hard tail If you can afford it, a full suspension mountain bike is always worth the purchase. A hard tail, without rear suspension, is much lighter weight and pedal more efficiently, although full suspensions offer more comfort and overall better control. You'll want to make that decision based on your price range, riding style, and the type of terrain you'll be riding on the most.

Finding your favorites
Comparing mountain bikes component to component is nearly impossible, as there are far too many combinations available. The best way to go about doing this is finding a few components that are the most important to you and making sure the rest or the minimums fall within your price range. You can start with the fork then look at the wheels and rear derailleur.

Sales and seasons
During the year, the prices of mountain bikes can fluctuate quite a bit. Spring through summer is the main buying season. If you can wait until the rightprice pops up, normally in the fall and winter, you can save a couple hundred dollars. Many bike shops will also offer discounts or other accessories if you buy
from them.

Finding a good dealer
Finding a good bike dealer is more important than finding the best price. You should always find a dealer that cares more about selling you a great bike than selling you a high priced one. A great dealer will have a clean repairshop and give you the impression that you can really trust them.

Test ride
You should test ride as many bikes as you can within your price range and riding style. You'll find that some bikes will feel right, while others won't. The morebikes you can test drive, you better you'll understand what works and what doesn't.

Doing the research
Product reviews and bike reviews are some of the best ways to find out about a mountain bikes reliability and overall performance. You should always look at whatother owners and reviews think about a bike before you make that final purchase.

Mountain Bike: Cross Country

2008-11-20T19:23:00.000-08:00

Cross country mountain biking is cross country at its finest. Where free riders and downhill bikers use four wheel bikes and ski lifts to get them to their destination, cross country bikers get to the top of the mountain by the ride. Though free riding is very popular, the life vein of the sport has always been cross country biking.

Just as cross country riders are a different breed, the bikes they ride are as well. The cross country bike is completely different in many ways from other
types of mountain riding bikes. The premise for cross country riders is speed. Everything about their bikes revolve with the idea of making the bikes faster and faster.

Bikes used in cross country mountain biking can be fully rigid frame, hardtails, or even full suspension frames. Through the years, the cross over to full suspension has become very popular.

The weight difference between free ride bikes and cross country bikes are considerable. You'll be extremely hard pressed to find a bike that weighs more than 24 pounds, and even that weight can be heavy. Free ride bikes weigh close to 40 pounds,which makes the difference in weight pretty close.

If you've never tried cross country mountain biking, you'll probably find it to be a break from the ordinary. Even though this type of biking involves trails, it's normally the type of terrain that beginners wouldn't want to ride. Involving hills and rough terrain, cross country biking offers
quite the rush.

For mountain bikers everywhere, cross country is the way to go. It offers you a new assortment of bikes, new areas to bike, and a new twist to mountain biking as you know it. If you've been looking for a mountain biking rush, cross country mountain biking is what you need to be experiencing.

Mountain Bike: Another way to fir your body

2008-11-20T19:10:00.000-08:00

Mountain biking is an exciting sport that can be enjoyed by anyone who knows how to ride a bike. Compared to the average bike ride, it does present some danger. Therefore, you should master these basic skills before you hit the trails or the
dirt.

You can practice these beginning skills at a local park, school, bike path, or simply around your house. If you can, try to find a location with a steep hill.

Get a feel for your pedals Practice moving your foot away from the pedal, first while sitting on your bike with one foot on the ground. Next, move on to releasing and replacing your foot while pedaling around for a bit. Those with toe clip and clipless type foot pedals will want to spend a bit more time
practicing.
Sit and spin for position Simply sit on your bike and pedal around. You should keep your arms slightly bent. You should also adjust your seat height so your leg is 70 to 90 percent extended at the bottom of every stroke on the pedal. Keep your body relaxed, as there will never be a position where you should have
either your knees or your elbows locked.

Shifting gears
Get a feel for shifting gears with your bike. The higher gears are harder to pedal and will go faster while the lower gears are easier to pedal and will help you ascend hills. As you get to steeper hills, its best to shift before you get
to the hill rather than while your on it.

Coasting
You should spend a bit of time coasting while standing on your pedals, without actually sitting on the seat. Keep your arms bent but don't lock your knees. Now, try experimenting with shifting your body towards the rear end of the bike.

Pedal while standing
You should get as comfortable as you can with pedaling while standing on your bike. Try lifting yourself off the seat while standing on the pedals,
then crank them around. You should try this in higher gears on flat ground then again in lower gears while on a hill.

Dropping down a curb
Try finding a curb where you can easily get to the upper portion of it. Practice at a moderate speed,standing and coasting right off the curb from the
upper level to the lower level. Try this at different speeds until it becomes second nature.

Once you practice these techniques and get the hang of them, you'll be able to hit the trails feeling comfortable on your mountain bike. Even though it may take some getting used to, it'll become second nature before you know it.

Food Poisoning: An Introduction

2008-10-29T20:12:00.000-07:00

Food poisoning is an acute gastroenteritis caused by the consumption of a food material or a drink which contains the pathogenic micro organism or their toxins or poisonous chemicals.Food poisoning is common in hostels,hotels,communal feedings, and festivel seasons.

A group of persons will be affected with same type of symptoms ,and they give a history of consumption of a common food before few hours.

Types of food poisoning...

1) Bacterial food poisoning:
Here the micro organisms called bacteria are responsible.The food material may contain the pathogenic bacteriae or their toxin and will be ingested along with the food.

2) Non bacterial food poisoning:
Due to the presence of toxic chemicals like fertilizers,insectisides,heavy metals and ect.

Since bacterial food poisoning is common it is discussed here.
Bacterial food poisoning:
All bacteria are not harmful.There are some pathogenic bacteria which secrete toxins and cause clinical manifestations.These organisms enter the human body through food articles or drinks.

How food poisoning occures:
1) Presence of bacteria in the water.
2) The raw materials for the food may contain toxins.
3) Premises where the food is prepared may contain micro organisms or toxins.
4) Food handlers may have some infectious diseases.
5) Some animals like dogs,rats may contaminate the food.
6) If prepared food is kept in the room temperature for a long time and heated again can make a chance for food poisoning.
7) Purposely some body mixing toxins in the food.

Some common bacterial food poisonings.
1) Salmonella food poisoning:
There are three different varieties of salmonella bacteria.(salmonella typhimurium,salmonella cholera suis,salmonella enteritidis) These bacteria are present in milk, milk products and eggs. Symptoms of this food poisoning include nausea, vomiting and diarrhoea. Fever is also common.

2) Botulism:
This is the dangerous type of food poisoning caused by clostridium botulinum. The spores of these organisms are seen in the soil and enters the human body through pickles and canned fish ect.Compared to other food poisonings here vomiting and diarrhoea are rare Mainly the nervous system is affected.The symptoms starts with double vision,numbness with weakness.Later there will be paralysis with cardiac and respiratory failure ending in death.

3) Staphylococcal food poisoning:
It is caused by staphylo coccus aureus. These organisms usually cause skin troubles like boils and eruptions.It causes mastitis in cow.Through the milk and milk products it enders and causes gastroenteritis.There will be vomiting,abdominal cramps with diarrhoea.

4) Closteridium food poisoning:
This is caused by closteridium perfringens.They are present in stool,soil and water. They enter the body through,meat,meat dishes and egg ect.If food articles are cooked and kept in room temperature for a long time and heated again before eating can result this food poisoning.Symptoms include vomiting ,diarrhoea and abdominal cramps.

5) Bacillus cereus:
The spores of these organisms can survive cooking and causes enteritis. Diarrhoea and vomiting is common in this infection.

How to investigate food poisoning?
1) Examine each and every person affected.
2) Water sample should be tested.
3) Kitchen, store room and food samples should be examined.
4) The cook and food handlers should be questioned and examined.
5) Samples of vomitus and stool of all victims should be tested to identify the bacteria.

How to prevent food poisoning:-
1) Only purified water should be used.
2) Hygiene should be maintained by all persons keeping contact with food.
3) Workers should use masks, cap and gloves during cooking and serving.
4) Sick individuals should not come in contact with food materials.
5) Kitchen and premises should be neat and clean.
6) Vessels should be washed with soap and hot water.
7) Should not keep the prepared food for a long time in room temperature.
8) All food materials should be kept in closed containers.
9) Animals like dog, cat, rat ect should not come in contact with food materials.
10) Vegetables should be washed before cooking.
11) Meat should be fresh and should be purchased from recognised slaughter house.

Alchohol: Membranous deteriorations

2008-10-29T20:03:00.000-07:00

In order to make perfectly clear to your mind the action and use of these membranous expansions, and the way in which alcohol deteriorates them, and obstructs their work, we quote again from Dr. Richardson:

"The animal receives from the vegetable world and from the earth the food and drink it requires for its sustenance and motion. It receives colloidal food for its muscles: combustible food for its motion; water for the solution of its various parts; salt for constructive and other physical purposes. These have all to be arranged in the body; and they are arranged by means of the membranous envelopes. Through these membranes nothing can pass that is not, for the time, in a state of aqueous solution, like water or soluble salts.

Water passes freely through them, salts pass freely through them, but the constructive matter of the active parts that is colloidal does not pass; it is retained in them until it is chemically decomposed into the soluble type of matter. When we take for our food a portion of animal flesh, it is first resolved, in digestion, into a soluble fluid before it can be absorbed; in the blood it is resolved into the fluid colloidal condition; in the solids it is laid down within the membranes into new structure, and when it has played its part, it is digested again, if I may so say, into a crystalloidal soluble substance, ready to be carried away and replaced by addition of new matter, then it is dialysed or passed through, the membranes into the blood, and is disposed of in the excretions....

"See, then, what an all-important part these membranous structures play in the animal life. Upon their integrity all the silent work of the building up of the body depends. If these membranes are rendered too porous, and let out the colloidal fluids of the blood the albumen, for example the body so circumstanced, dies; dies as if it were slowly bled to death.

If, on the contrary, they become condensed or thickened, or loaded with foreign material, then they fail to allow the natural fluids to pass through them. They fail to dialyse, and the result is, either an accumulation of the fluid in a closed cavity, or contraction of the substance inclosed within the membrane, or dryness of membrane in surfaces that ought to be freely lubricated and kept apart.

In old age we see the effects of modification of membrane naturally induced; we see the fixed joint, the shrunken and feeble muscle, the dimmed eye, the deaf ear, the enfeebled nervous function.

"It may possibly seem, at first sight, that I am leading immediately away from the subject of the secondary action of alcohol. It is not so. I am leading directly to it. Upon all these membranous structures alcohol exerts a direct perversion of action. It produces in them a thickening, a shrinking and an inactivity that reduces their functional power. That they may work rapidly and equally, they require to be at all times charged with water to saturation.

If, into contact with them, any agent is brought that deprives them of water, then is their work interfered with; they cease to separate the saline constituents properly; and, if the evil that is thus started, be allowed to continue, they contract upon their contained matter in whatever organ it may be situated, and condense it.

"In brief, under the prolonged influence of alcohol those changes which take place from it in the blood corpuscles, extend to the other organic parts, involving them in structural deteriorations, which are always dangerous, and are often ultimately fatal."

Alcohol Effect on Membranes

2008-10-29T19:59:00.000-07:00

The parts which first suffer from alcohol are those expansions of the body which the anatomists call the membranes. "The skin is a membranous envelope. Through the whole of the alimentary surface, from the lips downward, and through the bronchial passages to their minutest ramifications, extends the mucous membrane. The lungs, the heart, the liver, the kidneys are folded in delicate membranes, which can be stripped easily from these parts.

If you take a portion of bone, you will find it easy to strip off from it a membranous sheath or covering; if you examine a joint, you will find both the head and the socket lined with membranes. The whole of the intestines are enveloped in a fine membrane called peritoneum .

All the muscles are enveloped in membranes, and the fasciculi, or bundles and fibres of muscles, have their membranous sheathing. The brain and spinal cord are enveloped in three membranes; one nearest to themselves, a pure vascular structure, a network of blood-vessels; another, a thin serous structure; a third, a strong fibrous structure.

The eyeball is a structure of colloidal humors and membranes, and of nothing else. To complete the description, the minute structures of the vital organs are enrolled in membranous matter."

These membranes are the filters of the body. "In their absence there could be no building of structure, no solidification of tissue, nor organic mechanism. Passive themselves, they, nevertheless, separate all structures into their respective positions and adaptations."

Alchohol Effect On Our Blood

2008-10-29T19:53:00.000-07:00

Dr. Richardson, in his lectures on alcohol, given both in England and America, speaking of the action of this substance on the blood after passing from the stomach, says:

"Suppose, then, a certain measure of alcohol be taken into the stomach, it will be absorbed there, but, previous to absorption, it will have to undergo a proper degree of dilution with water, for there is this peculiarity respecting alcohol when it is separated by an animal membrane from a watery fluid like the blood, that it will not pass through the membrane until it has become charged, to a given point of dilution, with water.

It is itself, in fact, so greedy for water, it will pick it up from watery textures, and deprive them of it until, by its saturation, its power of reception is exhausted , after which it will diffuse into the current of circulating fluid."

It is this power of absorbing water from every texture with which alcoholic spirits comes in contact, that creates the burning thirst of those who freely indulge in its use. Its effect, when it reaches the circulation, is thus described by Dr. Richardson:...

"As it passes through the circulation of the lungs it is exposed to the air, and some little of it, raised into vapor by the natural heat, is thrown off in expiration. If the quantity of it be large, this loss may be considerable, and the odor of the spirit may be detected in the expired breath.

If the quantity be small, the loss will be comparatively little, as the spirit will be held in solution by the water in the blood. After it has passed through the lungs, and has been driven by the left heart over the arterial circuit, it passes into what is called the minute circulation, or the structural circulation of the organism. The arteries here extend into very small vessels, which are called arterioles, and from these infinitely small vessels spring the equally minute radicals or roots of the veins, which are ultimately to become the great rivers bearing the blood back to the heart.

In its passage through this minute circulation the alcohol finds its way to every organ. To this brain, to these muscles, to these secreting or excreting organs, nay, even into this bony structure itself, it moves with the blood. In some of these parts which are not excreting, it remains for a time diffused, and in those parts where there is a large percentage of water, it remains longer than in other parts.

From some organs which have an open tube for conveying fluids away, as the liver and kidneys, it is thrown out or eliminated, and in this way a portion of it is ultimately removed from the body. The rest passing round and round with the circulation, is probably decomposed and carried off in new forms of matter.

"When we know the course which the alcohol takes in its passage through the body, from the period of its absorption to that of its elimination, we are the better able to judge what physical changes it induces in the different organs and structures with which it comes in contact. It first reaches the blood; but, as a rule, the quantity of it that enters is insufficient to produce any material effect on that fluid. If, however, the dose taken be poisonous or semi-poisonous, then even the blood, rich as it is in water and it contains seven hundred and ninety parts in a thousand is affected.

The alcohol is diffused through this water, and there it comes in contact with the other constituent parts, with the fibrine, that plastic substance which, when blood is drawn, clots and coagulates, and which is present in the proportion of from two to three parts in a thousand; with the albumen which exists in the proportion of seventy parts; with the salts which yield about ten parts; with the fatty matters; and lastly, with those minute, round bodies which float in myriads in the blood (which were discovered by the Dutch philosopher, Leuwenhock, as one of the first results of microscopical observation, about the middle of the seventeenth century), and which are called the blood globules or corpuscles.

These last-named bodies are, in fact, cells; their discs, when natural, have a smooth outline, they are depressed in the centre, and they are red in color; the color of the blood being derived from them. We have discovered that there exist other corpuscles or cells in the blood in much smaller quantity, which are called white cells, and these different cells float in the blood-stream within the vessels.

The red take the centre of the stream; the white lie externally near the sides of the vessels, moving less quickly. Our business is mainly with the red corpuscles. They perform the most important functions in the economy; they absorb, in great part, the oxygen which we inhale in breathing, and carry it to the extreme tissues of the body; they absorb, in great part, the carbonic acid gas which is produced in the combustion of the body in the extreme tissues, and bring that gas back to the lungs to be exchanged for oxygen there; in short, they are the vital instruments of the circulation.

"With all these parts of the blood, with the water, fibrine, albumen, salts, fatty matter and corpuscles, the alcohol comes in contact when it enters the blood, and, if it be in sufficient quantity, it produces disturbing action. I have watched this disturbance very carefully on the blood corpuscles; for, in some animals we can see these floating along during life, and we can also observe them from men who are under the effects of alcohol, by removing a speck of blood, and examining it with the microscope. The action of the alcohol, when it is observable, is varied.

It may cause the corpuscles to run too closely together, and to adhere in rolls; it may modify their outline, making the clear-defined, smooth, outer edge irregular or crenate, or even starlike; it may change the round corpuscle into the oval form, or, in very extreme cases, it may produce what I may call a truncated form of corpuscles, in which the change is so great that if we did not trace it through all its stages, we should be puzzled to know whether the object looked at were indeed a blood-cell.

All these changes are due to the action of the spirit upon the water contained in the corpuscles; upon the capacity of the spirit to extract water from them. During every stage of modification of corpuscles thus described, their function to absorb and fix gases is impaired, and when the aggregation of the cells, in masses, is great, other difficulties arise, for the cells, united together, pass less easily than they should through the minute vessels of the lungs and of the general circulation, and impede the current, by which local injury is produced.

"A further action upon the blood, instituted by alcohol in excess, is upon the fibrine or the plastic colloidal matter. On this the spirit may act in two different ways, according to the degree in which it affects the water that holds the fibrine in solution. It may fix the water with the fibrine, and thus destroy the power of coagulation; or it may extract the water so determinately as to produce coagulation."

CombiHair:Things You need To Know

2008-10-29T19:48:00.000-07:00

Hair combing is a routine activity of almost all people.Some people keep a particular hair style throughout their life and some especially younger generation adopt new styles according to new trends and fashion.

Hair styles has got close relation with the personality of a person.The hair of an unhygeinic person is usually tangled and dirty because of lack of washing and combing.To have a healthy scalp hair proper nutrition is needed.General health has got direct relation with the quality and quantity of hair.Regular washing,use of hair oil,proper combing ect are also needed to make the hair beautiful.General hints for combing is discussed here.

1) Different varieties of combs are available in the market.The best comb is selected by considering the nature of hair(hard or soft,long or short) ,style and convenience.

2) Combing should be done with utmost care and concentration.Some people especially gents think about some other matters and comb without any care which may be harmful to the hairs.

3) Combing should be gentle .A vigorous combing can increase hairfalling.

4) Do not comb if the hair is wet. First dry it with a towel and then put some oil and gently massage it.Now the combing will be easy and harmless.

5) Should not be combed in the opposite direction of hairs.This can increase hair falling.

6) Vigorous combing in backward direction can produce traction baldness.

7) Frequent combing can damage the scalp and the hair follicles.Those who carry pocket comb use it frequently and make it a habit.Combing two or three times in a day is sufficient.

8) The tooth of the comb should not be sharp and it should not be pressed too tightly on the scalp.

9) Always clean the comb before and after use because hair and dirt deposited in the gap will make combing diffucult and painful.

10) Others comb should not be used.This helps to prevent fungal and bacterial infections.Head lice can also spread from one person to other by sharing the combs.

11) Combing the tangled hair is difficult and painful.Hence use some shampoo for cleaning and after drying put oil and make the hairs free for an easy combing.

Bad Bread Threatment

2008-10-29T08:17:00.000-07:00

Bad breath is a common health problem in the society.Offenssive smell from the mouth may be due to various reasons.The main reason is the presence of anaerobic bacteria in the biofilm formed on the tongue.These bacteria degrades the proteins present in the food resulting in the production of some offenssive gases like hydrogen sulphide,skatol ect.

Bad odor from the mouth in the early morning is seen in almost all individuals.This can be controlled by maintaining oral hygiene.Even after cleaning the mouth some individuals may suffer from bad breath due to some problem in the mouth or in the nearby areas.Some general disease condition can also produce bad breath.Exact cause has to be identified and should be treated accordingly.Some common measures to cure or reduce bad breath are discussed here...

1) Oral hygiene:
Mouth should be kept clean every time to reduce the bacterial action.After food gargling with lukewarm water is very essential.Even after small food articles like snacks,sweets,buscuits cleaning with water is needed.Brushing should be done twice daily.It is said that early morning brushing is for beauty and bed time brushing is for good health.

2) Brushing techniques:
Normal brushing technique should be followed for better result.Many people brush vigorously causing damage to the gums.Brushing after every food and drink can damage the enamel .Bristles of the tooth brush should be smooth but hard enough to remove the food particles from the gaps.The direction of brushing is the most important thing.The upper teeth should be brushed in a downward direction and the lower in upward direction.This is applicable to both inner and outer surfaces.Next comes the crown of the teeth;here brushing is done in anterior and posterior direction keeping the brush in same direction.This applicable to both upper and lower set of teeth.

3) Tongue cleaning:
White or yellowish coating on the tongue can cause bad breath.This is more well marked in the morning and should be removed twice daily with the healp of a tongue cleaner. Tongue cleaner must be used gently without damaging the taste buds on the tongue.

4) Tooth pick:
Tooth pick is a small strip of wood or plastic with a pointed end.This is used to remove food particles lodged between the gaps.Very useful after eating meat and fish.Should be used gently to avoid damage to gums.

5) Gargling:
After every meal gargling with lukewarm water is useful.For better result little common salt is dissolved in the lukewarm water .Different types of mouth wash is available in the market in different trade names.Gargling with mouth wash can also reduce bad breath.

6) Food habits:
Protein containing food articles are known to produce bad breath. Example; meat, milk, fish, egg etc. If these food articles are taken proper cleaning is essential.Some food articles are known to produce particular smell which may be unpleasent for others. Raw onion is the best example.It is said that an apple a day keeps the doctor away and a raw onion a day keep every body away.Small food articles taken in between can also cause bad smell(nuts,fried items etc).Maintaining regularity in food timing is the most important thing.

7) Water intake:
Dryness in the mouth can make a favourable condition for the bacterial activity resulting in bad odor.saliva is needed to keep the mouth moist and to reduce the bacterial proliferation.Production of saliva is closely related with water balance of the body and hence sufficient quantity of water should be taken to maintain the production of saliva.

8) Mouth freshners:
Natural and artificial mouth freshners can reduce the intensity of bad breath to some extent.Spicy articles are commonly used for this purpose.Chewing spices like clove,cumin seed,cardomom,cinnamon,ginger ect are useful. All citrus fruits can reduce bad odor.Mouth freshners and chewing gums are available in the market.these products are also helpful ,but some may cause damage hence should be used with caution.

If the above things doesn't work then what to do? The Alternative can be consider the following:

1) Remove the cause:
Bad breath is common in some general and systemic diseases like diabetes,fevers,gastric disorders,liver diseases and ect.By removing or reducing the primary cause the bad breath will go automatically.

2) Modern medicine:
If bad breath is due to any infection suitable antibiotics,anti fungal or anti viral medicines will help.If it is due to any autoimmune or chronic inflamatory conditions steroids may also be used.Saliva producing tablets can also be used.

3) Dental cleaning:
Dental cleaning done by a dentist can remove the dental plaques and tartar. This can reduce the severity of bad breath.Visit your dentist atleast once in a year.

4) Filling of caries:
Since caries are one of the main cause for bad breath it should be filled by a dentist.Earlier silver amalgam was used ,nowadays it is replaced by synthetic materials.If the pulp cavity is affected by the caries root canal treatment can be done.

5) Tooth extraction:
If caries are deep with destruction of teeth with bad smell extraction is the better choice and a dental implant can be kept in the gap.

6) Tonsillectomy:
Patients with recurrent tonsillitis can have bad breath due to offenssive discharges and release of pasty materials from the crypts of tonsils.Such patients get great relief after tonsillectomy(removal of tonsils).

7) Psychological counselling:
Those who suffer from bad breath may be very much depressed and they be away from the public .This isolation hampers their daytoday activities.Such people should understand the fact that all humanbeings are having bad breath, but with slight differences in intensities.Mostly all people control it by taking personal care.Every human body has got it's own smell,that may or may not be tolerable for others.They should be adviced to do all hygienic meashures to reduce the intensity of smell.Improving the quality of life by all possible means can also help.Moral support from friends and family members are needed for such people.

Some individuals visit the doctor for bad breath without any real problem.It is included under somatisation disorder.They usually complain about pain, breathlessness,abdominal discomfort,bad smell ect.proper diagnosis is needed to rule out any real causes.These patients should be managed with a psychological approach.

8) Homoeopathy:
In Homoeopathy medicines are selected on the basis of physical ,mental,emotional,and social aspects of the diseased person.Considering the whole aspects a constitutional homoeopathic medicine is selected and given in suitable potency and dose.By this all health related problems including bad breath will be solved.On the basis of coating on the tongue,type of smell,cause for bad breath,and other associated complaints a medicine can be given to get relief from bad breath.In the homoeopathic medical repertory by Dr Robin Murphy there are 140 homoeopathic drugs mentioned for bad breath.On the basis of signs and symptoms of the individual a suitable medicine is given.Commonly used drugs are arnica, antim crud, pulsatilla, sulphur, psorinum, nux vomica, ars alb, merc sol, kreosot, hekla lava, silicea, asafoitida, graphites, kali bich, acid nitric etc.

Homoeopathic mother tinctures like cinnamon Q,kreosot Q,zingiber Q,rhus glabra Q,menthol Q and ect can be used for gargling after diluting in water.

BAD BREATH

2008-10-29T07:28:00.000-07:00

Bad breath is a common health problem which greately affects the daytoday activities of somany people. The offenssive odor from the mouth is unpleasent to those who come in close contact with bad breathers.

The problem will be doubled by psychological trauma leading to depression. The sufferers from this problem wil be isolated from the society. This can even lead to marital disharmony.

Literally speaking all humanbeings are badbreathres. Oral cavity contains millions of anaerobic bacteria like fusobacterium and actinomyces which acts on the protein of food materials and putrifies them. This process results in the formation of offenssive gases like hydrogen sulphide,methyl mescaptan,cadaverin,skatol,putrescine ect causing bad odor.

If oral hygiene is not maintained properly all will suffer from bad breath. Most of us control this by regular brushing,tongue cleaning and gargling. Even after maintining cleanliness in the mouth some individuals suffer from offenssive smell due to various causes which has to be diagnosed and treated properly.

Some common causes of bad breath:

1) Poor oral hygiene:
If oral hygiene is not maintained properly the mouth becomes the seat for millions of bacteria which produce offenssive gases by degrading the food debris. Bad breath is severe in those who do not brush their teeth regularly and clean their mouth after every food. Snacks taken inbetween meals can also produce bad breath because of improper cleaning.

Badbreath is common in almost all people in the morning on waking. During sleep there is less production of saliva .Saliva has got some antibacterial properties which help to keep the mouth clean. Saliva conains oxygen molecules which is needed to make oral cavity aerobic. So the reduction in it's quantity during sleep makes a favourable condition for anaerobic bacteria.

2) Food habits:
The main cause of bad smell is due to degradation of protein by the bacteria and hence all food products rich in protein favours bad breath. Meat,fish,milk products, eggs,cakes,nuts,pear and ect can cause bad breath. Some food articles can produce particular type of smell which may be unpleasent. Raw onion can produce typical bad smell. It is said that an apple a day keeps the doctor away,a raw onion a day keeps everybody away. Eating groundnuts can also produce bad smell. However if proper cleaning is done smell can be reduced irrespective of the nature of food. Irregularity in timing of food can also produce bad breath. Small food articles taken in between the meals can also produce bad smell.

3) Biofilm:
There is formation of a thin sticky coating called biofilm on the tongue and oral mucosa. This coating is thick on the posterior aspect of the tongue where millions of gram negative bacteriae are seen .The thick coating on the tongue is always associated with badbreath. Even a thin biofilm can make anaerobic condition favourable for bacterial proliferation.

4) Dental caries:
This is a destructive process causing decalcification with distruction of enamel and dentine resulting in cavitisation of the tooth. These are produced mainly by the lactobacilli . Food particles are deposited inside these cavities and are putrified by the anaerobic bacteria producing bad smell. Normal brushing will not remove the food debris easily and hence they are putrified completely. Caries are common in schoolgoing children and in those who donot maintain proper oral hygiene .Calcium and vitamin deficiency can also predispose caries.

5) Gingivitis:
Gum is a mucus membrane with supporting connective tissue covering the tooth bearing borders of the jaw .The main function of gum is protection .Gingivitis is the inflammation of the gum .Due to various causes gum tissue get infected resulting in swelling,pain and discharge. If the condition become worse the infection spread towards peridontal area leading to continuous discharge called pyorrhoea. Some times the infection goes deep producing alveolar abscess with discharge of pus. Infection can even reach the bone causing osteomyelitis.All these conditions can produce offenssive smell.

6) Gum retraction:
When the gums retract from the teeth a gap is developed which will lodge food particles and cause bad breath.

7) Dental plaques and tartar deposits; Plaques and tartar is deposited mainly in the gaps between the teeth and gum. This will provide shelter for the food debris and bacteria causing bad breath.

8) Ulcerative lesions& coatings:
Almost all ulcerative lesions of the mouth are associated with bad breath. These lesions may be caused by bacteria,viruses,food allergies or due to autoimmune disorders. Apthous ulcer is the commonest amoung ulcerative lesions. Others are herpes,fungal infections,vincents angina,infectious mononucleosis,scarlet fever,diphtheria,drug reactions and ect. Cancerous ulcers produce severe bad breath. All fungal infections produce white coating(candidiasis). Leucoplakia is a white thick patch on the mucus membrane of the mouth & tongue. It is considered as a precancerous condition. Offenssive breath is associated with these conditions.

9) Diseases of the salivary glands:
Saliva is very useful to supply oxygen to all parts of the oral cavity. Even a thin film of coating called biofilm can provide an anaerobic condition in the mouth. Saliva can wet these layers and make an aerobic condition which is unfavourable for the bacteria .Any condition which reduces the production of saliva can increase bacterial activity. Some times the salivary duct is obstructed by stones or tumors.Cancer of the salivary gland is associated with offenssive odor. In suppurative parotitis purulant dischrge in to the mouth causes bad breath.

10) Tonsillitis:
Tonsils are a pair of lymphoid tissue situated in the lateral wall of oropharynx. Inflammation of the tonsil is called tonsillitis. Bad breath is seen in both acute and chronic tonsillitis. Quinsy or peritonsillar abscess can also produce bad breath.

11) Tonsillar plaques & tonsillar fluid:
If bad breath persists even after maintaining proper oral hygeine there is possibility of this condition. Serous fluid secreated from the folds of tonsil is very offenssive. Some patients complain that they hawk some cheesy materials from the throat;which are very offenssive in nature. These are formed inside the tonsillar crypts which contain thousands of bacteriae. In such conditions tonsillectomy gives noticiable relief from bad breath.

12) Pharyngitis& pharyngial abscess:
Pharynx is a fibromuscular tube which forms the upper part of the digestive & respiratory tract. Inflmmation of the pharynx is called pharyngitis, caused mainly by bacteria and viruses. Bad breath is present in pharyngitis along with other signs like cough and throat irritation. Abscesses in the wall of pharynx can also produce offenssive discharge of pus in to the throat.

13) Dentures:
Denture users may complain about bad smell due to lodgement of small food debris in between. Proper brushing may not be possible in denture users especially fixed dentures.

14) Tobacco:
Tobacco chewing is associated with bad breath. The smell of tobacco itself is unpleasent for others. Tobacco can irritate the mucus membrane and cause ulcers and coatings. Gingivitis and pyorrhoea are common in tobacco chewers. Tartar is deposited on the teeth mainly near the gums. Tobacco chewers get gastric acidity with eructations. All these causes offenssive smell.

15) Smoking:
Smokers always have bad smell. It can also produce lesions in the mouth & lungs causing bad breath.Smoking increases carbon dioxide in the oral cavity & reduces oxygen level,causing a favourable condition for bacteria. Smoking reduses appetite & thirst hence acid peptic disease is common in chain smokers.

16) Lesions in the nose & ear:
Bad breath is occasionally seen in sinusitis(infection of para nasal sinuses). In case of post nasal dripping bad breath is common due to the presence of protein in the discharges. These proteins are degraded by the bacteria. Infection in the middle ear with discharge of pus in to the throat through the eustachian tube(passage from middle ear to the throat)can also cause offenssive odor. Chronic rhinitis(infection of mucus membrane of nose) and forign bodies in the nose can also produce bad smell in the expired air.

17) Diabetes mellitus:
Mostly all diabetic patients suffer from bad breath. Coated tongue,ulcers &coatings in the mouth ,increased sugar level in tissues ect are responsible for bad breath.Bacterial growth in diabetic patient is very faster than non diabetic individuals.

18) Fevers:
Bad breath is common in almost all fevers. Even an acute fever can produce bad breath. Severe bad breath is seen in typhoid .Other infectious diseases like Tuberculosis , AIDS ect produce bad smell.

19) Fasting & dehydration:
Dry mouth favours bacterial activity. So any condition which produce dryness in the mouth makes the breath offenssive. Eventhough the food particles are known to produce bad breath, fasting can also produce the same. Production of saliva is also reduced during fasting. Chewing and swallowing also helps to keep the mouth clean.

20) Bedridden patients:
Bedridden patients suffer from offenssive breath due to thick coating on the tongue. water intake is also limited in these patients. Regurgitation of food aggravates the condition. Since they talk less aeration in the oral cavity is reduced which favours anaerobic bacteria to become active.

21) Diseases of stomach & esophagus:
Eructation of gas and food produce unpleasent smell. Abnormality in the function of lower sphincter can allow the food to regurgitate upwards causing bad breath. Bad breath is also common in gastritis,gastric ulcer and cancer of stomach.

22) Intestinal diseases:
Bad breath is common in patients suffering from ulcerative lesions of intestine like ulcerative collitis..Other diseases are malabsorption syndrome intestinal tuberculosis, peritonitis ect

23) Diseases of lungs:
Lung diseases like pneumonia, lung abscess,chronic bronchitis,bronchiectasis,tuberculosis, lung cancer ect can produce bad odor during expiration.

24) Liver disorders:
Liver diseases like hepatitis, cirrhosis,can cause bad breath.Gall bladder diseases with vomiting also causes unpleasent odor.

25) Psychiatric patients:
Bad breath is common in psychotic patients due to poor hygiene,irregular food habits,less water intake and ect.

26) Somatisation disorder:
This is a psychiatric disorder charecterised by the presence of a physical symptom that suggest a medical illness .These patients come with physical complaints like pain,nausea difficult respiration, bad smell ect. This condition is diagnosed after detailed examination of the patient with all investigations.Since this is a psychiatric disorder it has to be managed with a psychological approach.

Back Pain: What Cause It

2008-10-29T07:05:00.000-07:00

Low back pain is a usual symptom amoung the modern civilised people.It affects mainly the middle aged and young adults of both sexes.People who work on the chair with out exercise and those who carry heavy loads regularly are prone to get this complaint.

We can hardly find a person who has not suffered from back pain atleast once in life.The causes of low backpain ranges from simple reasons like muscular strain to cancer of spine and hence backache should not be ignored.The pain is felt in lumbar and sacral region and may radiate to nearby sites.

The following are some causes for backache:
1 Backache due to diseases in the back injuries :

1) Compression fracture of the vertebral column.
2) Rupture of intervertebral discs.
3) Injuries to ligaments and muscles of back.
4) Lumbosacral strain.
5) Intervertebral joint injuries.
6) Fracture of processes of vertebra.

b) Functional backache due to imbalance:-

1) During pregnancy.
2) Pot belly.
3) Diseases of the hip joint.
4) Curvature in the spine due to congenital defect.
5) Short leg in one side.

c) Backache due to inflammatory conditions:-

1) Infection of the bone due to bacteria.
2) Tuberculosis of the spine.
3) Arthritis.
4) Brucellosis.
5) Lumbago or fibrositis.
6) Inflamation of the muscles.
7) Anchylosing spondylitis.

d) Backache due to degenerative diseases in the back.

1) Osteoarthritis.
2) Osteoporosis in old people.
3) Degenaration of the intervertebral disc.

e) Tumour in the spine:--

1) Primory tumour of the bones in the spine.
2) Metastatic tumours from other sites like prostate,lungs,kidneys,intestine ect.

2. Backache due to gynaecological problems:
a) After childbirth.
b) After gynaecological operations.
c) Prolapse of the uterus.
d) Pelvic inflammatory diseases.
e) Cancerous lesions of the pelvic organs.
f) Endometriosis.

3. Backache due to problems in other parts of the body.
a) Renal stones.
b) Ureteric stone.
c) Cancer of prostate.
d) Pancreatitis.
e) Biliary stones.
f) Peptic ulcer.
g) Inflammations of pelvic organs.
h) Occlusion of aorta and illiac arteries.

Investigation of a case of backache
1) Complete blood count.
2) Routine urine examination.
3) Ultrasonography of the abdomen and pelvis.
4) X-ray of the lumbar and sacral region.
5) MRI of the spine.
6) CT scan of abdomen and pelvic region.
7) Examination of rectum,prostate,genito urinary organs.

Treatment of back ache
1) Removing the cause for backache.
2) Symptomatic treatement.
3) Back exercises.
4) Traction.
5) Yoga.
6) Surgery.
7) Homoeopathy.

Alcohol and Body Fit

2008-10-29T06:56:00.000-07:00

If alcohol does not contain tissue-building material, nor give heat to the body, it cannot possibly add to its strength. "Every kind of power an animal can generate," says Dr. G. Budd, F.R.S., "the mechanical power of the muscles, the chemical (or digestive) power of the stomach, the intellectual power of the brain accumulates through the nutrition of the organ on which it depends.

Dr. F.R. Lees, of Edinburgh, after discussing the question, and educing evidence, remarks: "From the very nature of things, it will now be seen how impossible it is that alcohol can be strengthening food of either kind. Since it cannot become a part of the body, it cannot consequently contribute to its cohesive, organic strength, or fixed power; and, since it comes out of the body just as it went in, it cannot, by its decomposition, generate heat force."

Sir Benjamin Brodie says: "Stimulants do not create nervous power; they merely enable you, as it were, to use up that which is left, and then they leave you more in need of rest than before."

Baron Liebig, so far back as 1843, in his "Animal Chemistry," pointed out the fallacy of alcohol generating power. He says: "The circulation will appear accelerated at the expense of the force available for voluntary motion, but without the production of a greater amount of mechanical force.

In his later "Letters," he again says: "Wine is quite superfluous to man, it is constantly followed by the expenditure of power" whereas, the real function of food is to give power. He adds: "These drinks promote the change of matter in the body, and are, consequently, attended by an inward loss of power, which ceases to be productive, because it is not employed in overcoming outward difficulties i.e., in working." In other words, this great chemist asserts that alcohol abstracts the power of the system from doing useful work in the field or workshop, in order to cleanse the house from the defilement of alcohol itself.

The late Dr. W. Brinton, Physician to St. Thomas', in his great work on Dietetics, says: "Careful observation leaves little doubt that a moderate dose of beer or wine would, in most cases, at once diminish the maximum weight which a healthy person could lift. Mental acuteness, accuracy of perception and delicacy of the senses are all so far opposed by alcohol, as that the maximum efforts of each are incompatible with the ingestion of any moderate quantity of fermented liquid. A single glass will often suffice to take the edge off both mind and body, and to reduce their capacity to something below their perfection of work."
Dr. F.R. Lees, F.S.A., writing on the subject of alcohol as a food, makes the following quotation from an essay on "Stimulating Drinks," published by Dr. H.R. Madden, as long ago as 1847: "Alcohol is not the natural stimulus to any of our organs, and hence, functions performed in consequence of its application, tend to debilitate the organ acted upon.

Alcohol is incapable of being assimilated or converted into any organic proximate principle, and hence, cannot be considered nutritious.

The strength experienced after the use of alcohol is not new strength added to the system, but is manifested by calling into exercise the nervous energy pre-existing.

The ultimate exhausting effects of alcohol, owing to its stimulant properties, produce an unnatural susceptibility to morbid action in all the organs, and this, with the plethora superinduced, becomes a fertile source of disease.

A person who habitually exerts himself to such an extent as to require the daily use of stimulants to ward off exhaustion, may be compared to a machine working under high pressure. He will become much more obnoxious to the causes of disease, and will certainly break down sooner than he would have done under more favorable circumstances.

The more frequently alcohol is had recourse to for the purpose of overcoming feelings of debility, the more it will be required, and by constant repetition a period is at length reached when it cannot be foregone, unless reaction is simultaneously brought about by a temporary total change of the habits of life.

Alchohol And Production of heat

2008-10-29T06:45:00.000-07:00

The first usual test for a force-producing food," says Dr. Hunt, "and that to which other foods of that class respond, is the production of heat in the combination of oxygen therewith.

This heat means vital force, and is, in no small degree, a measure of the comparative value of the so-called respiratory foods. If we examine the fats, the starches and the sugars, we can trace and estimate the processes by which they evolve heat and are changed into vital force, and can weigh the capacities of different foods.

We find that the consumption of carbon by union with oxygen is the law, that heat is the product, and that the legitimate result is force, while the result of the union of the hydrogen of the foods with oxygen is water. If alcohol comes at all under this class of foods, we rightly expect to find some of the evidences which attach to the hydrocarbons."

What, then, is the result of experiments in this direction? They have been conducted through long periods and with the greatest care, by men of the highest attainments in chemistry and physiology, and the result is given in these few words, by Dr. H.R. Wood, Jr., in his Materia Medica. "No one has been able to detect in the blood any of the ordinary results of its oxidation." That is, no one has been able to find that alcohol has undergone combustion, like fat, or starch, or sugar, and so given heat to the body.

Reduction of temperature
instead of increasing it; and it has even been used in fevers as an anti-pyretic. So uniform has been the testimony of physicians in Europe and America as to the cooling effects of alcohol, that Dr. Wood says, in his Materia Medica, "that it does not seem worth while to occupy space with a discussion of the subject." Liebermeister, one of the most learned contributors to Zeimssen's Cyclopaedia of the Practice of Medicine, 1875, says: "I long since convinced myself, by direct experiments, that alcohol, even in comparatively large doses, does not elevate the temperature of the body in either well or sick people." So well had this become known to Arctic voyagers, that, even before physiologists had demonstrated the fact that alcohol reduced, instead of increasing, the temperature of the body, they had learned that spirits lessened their power to withstand extreme cold. "In the Northern regions," says Edward Smith, "it was proved that the entire exclusion of spirits was necessary, in order to retain heat under these unfavorable conditions."

alchohol: Is There Benefit of it

2008-10-29T06:32:00.000-07:00

As Dr. Henry Monroe says, "every kind of substance employed by man as food consists of sugar, starch, oil and glutinous matter mingled together in various proportions. These are designed for the support of the animal frame. The glutinous principles of food fibrine, albumen and casein are employed to build up the structure while the oil, starch and sugar are chiefly used to generate heat in the body".

Now it is clear that if alcohol is a food, it will be found to contain one or more of these substances. There must be in it either the nitrogenous elements found chiefly in meats, eggs, milk, vegetables and seeds, out of which animal tissue is built and waste repaired or the carbonaceous elements found in fat, starch and sugar, in the consumption of which heat and force are evolved.

"The distinctness of these groups of foods," says Dr. Hunt, "and their relations to the tissue-producing and heat-evolving capacities of man, are so definite and so confirmed by experiments on animals and by manifold tests of scientific, physiological and clinical experience, that no attempt to discard the classification has prevailed.

To draw so straight a line of demarcation as to limit the one entirely to tissue or cell production and the other to heat and force production through ordinary combustion and to deny any power of interchangeability under special demands or amid defective supply of one variety is, indeed, untenable. This does not in the least invalidate the fact that we are able to use these as ascertained landmarks".

How these substances when taken into the body, are assimilated and how they generate force, are well known to the chemist and physiologist, who is able, in the light of well-ascertained laws, to determine whether alcohol does or does not possess a food value.

For years, the ablest men in the medical profession have given this subject the most careful study, and have subjected alcohol to every known test and experiment, and the result is that it has been, by common consent, excluded from the class of tissue-building foods.

"We have never," says Dr. Hunt, "seen but a single suggestion that it could so act, and this a promiscuous guess. One writer (Hammond) thinks it possible that it may 'somehow' enter into combination with the products of decay in tissues, and 'under certain circumstances might yield their nitrogen to the construction of new tissues.' No parallel in organic chemistry, nor any evidence in animal chemistry, can be found to surround this guess with the areola of a possible hypothesis".

Dr. Richardson says: "Alcohol contains no nitrogen; it has none of the qualities of structure-building foods; it is incapable of being transformed into any of them; it is, therefore, not a food in any sense of its being a constructive agent in building up the body." Dr. W.B. Carpenter says: "Alcohol cannot supply anything which is essential to the true nutrition of the tissues." Dr. Liebig says: "Beer, wine, spirits, etc., furnish no element capable of entering into the composition of the blood, muscular fibre, or any part which is the seat of the principle of life." Dr. Hammond, in his Tribune Lectures, in which he advocates the use of alcohol in certain cases, says: "It is not demonstrable that alcohol undergoes conversion into tissue." Cameron, in his Manuel of Hygiene, says: "There is nothing in alcohol with which any part of the body can be nourished." Dr. E. Smith, F.R.S., says: "Alcohol is not a true food. It interferes with alimentation." Dr. T.K. Chambers says: "It is clear that we must cease to regard alcohol, as in any sense, a food".

"Not detecting in this substance," says Dr. Hunt, "any tissue-making ingredients, nor in its breaking up any combinations, such as we are able to trace in the cell foods, nor any evidence either in the experience of physiologists or the trials of alimentarians, it is not wonderful that in it we should find neither the expectancy nor the realization of constructive power."

Not finding in alcohol anything out of which the body can be built up or its waste supplied, it is next to be examined as to its heat-producing quality.

Alchohol and Internal Organ

2008-10-29T06:18:00.000-07:00

The organic deteriorations caused by the continued use of alcohol are often of a fatal character. The organ which most frequently undergoes structural changes from alcohol, is the liver. Normally, the liver has the capacity to hold active substances in its cellular parts.

In instances of poisoning by various poisonous compounds, we analyse liver as if it were the central depot of the foreign matter. It is practically the same in respect to alcohol. The liver of an alcoholic is never free from the influence of alcohol and it is too often saturated with it.

The minute membranous or capsular structure of the liver gets affected, preventing proper dialysis and free secretion. The liver becomes large due to the dilatation of its vessels, the surcharge of fluid matter and the thickening of tissue.

This follows contraction of membrane and shrinking of the whole organ in its cellular parts. Then the lower parts of the alcoholic becomes dropsical owing to the obstruction offered to the returning blood by the veins. The structure of the liver may be charged with fatty cells and undergo what is technically designated 'fatty liver'.

Consumption of alcohol greatly affects the heart. The quality of the membraneous structures which cover and line the heart changes and are thickened, become cartilaginous or calcareous.

Then the valves lose their suppleness and what is termed valvular disorder becomes permanent. The structure of the the coats of the great blood-vessel leading from the heart share in the same changes of structure so that the vessel loses its elasticity and its power to feed the heart by the recoil from its distention, after the heart, by its stroke, has filled it with blood.

Again, the muscular structure of the heart fails owing to degenerative changes in its tissue. The elements of the muscular fibre are replaced by fatty cells or, if not so replaced, are themselves transferred into a modified muscular texture in which the power of contraction is greatly reduced.

Those who suffer from these organic deteriorations of the central and governing organ of the circulation of the blood learn the fact so insidiously, it hardly breaks upon them until the mischief is far advanced.

They are conscious of a central failure of power from slight causes such as overexertion, trouble, broken rest or too long abstinence from food. They feel what they call a 'sinking' but they know that wine or some other stimulant will at once relieve the sensation.

Thus they seek to relieve it until at last they discover that the remedy fails. The jaded, overworked, faithful heart will bear no more. it has run its course and the governor of the blood-streams broken. The current either overflows into the tissues gradually damming up the courses or under some slight shock or excess of motion ceases wholly at the centre.

Decide Your Healthy Lifestyle Now

2008-09-12T12:59:00.000-07:00

t’s time to put your resolution for a more healthy lifestyle into action. While many resolutions fall by the wayside within months, this resolution doesn’t have to! Let's take a look at your resolution to see if you've set yourself up for success in reaching your goals.
Make a realistic plan.
Have you put together an action plan that will fit into your lifestyle? Be sure the changes you make are easy and convenient so you don't have to restructure your whole schedule to accommodate them.

Make a specific action plan.
A specific plan is much easier to follow than an undefined one. Instead of telling yourself, "I want to lose 10 pounds," jot down a plan on how you will shed those unwanted pounds. A specific action plan will guide you toward your goal. If you decide to exercise more, define it further such as "I will attend the Step class at the gym on Mondays, Wednesdays and Fridays at 6:00 pm."

Evaluate "why" you want to change.
Permanent change comes strictly from within you! A change in behavior just to please others will not create a permanent lifestyle change, you must be true to yourself. The decision to lead a healthy lifestyle needs to be your own, personal decision in order for it to be a positive experience. A positive change that comes from within contributes to motivation, adherence, and belief in reaching a goal. If you have made the decision to be healthier because someone else wants you to, chances are good that you've set yourself up for failure.

Take inventory.
In a journal, jot down your goals and priorities (remember to be realistic!) A journal provides a "reality check" on paper because you can refer back to it. If you find your goals and/or priorities need adjustment, do it! When you attain specific goals, celebrate yourself for a job well done. Replace your attained goals with new ones. You will soon begin to witness your successes not only physically and psychologically, but you'll have them on paper to read whenever you need a lift. Your journal can be a great source of inspiration!

Use your creativity.
Leading a healthy lifestyle doesn't mean you are destined to live in the gym and eat tofu! Your goal can be incorporated into many other aspects of your life. This incorporation is one of the keys to success! Do you need to spend more time with your children? Try playing with them for an hour or taking a bike ride with them. Children are very active, if you can keep up with them in their activities, chances are you'll get a good workout! If your nutritional habits need changing, let the whole family join in on the benefits. Family meals can be low-fat, creative, and tasty at the same time! Experiment with different recipes using the foods your family enjoys.

Plan for set-backs.
Sometimes obstacles are just a part of life. There are a variety of things that may pop up to interrupt your progress, sickness, stress, shortage of time, lack of motivation, etc. Roll with the punches and plan for these unexpected set-backs. Don't get discouraged. What's important is how you deal with the situation. Just because you miss a couple of workouts or go out for pizza with the family doesn't mean you've failhttp://www.blogger.com/img/gl.bold.gifed. All you need to do is the very best you can and get back on track as soon as possible. Don't beat yourself up! Instead, examine the situation carefully, make changes if needed and keep consistently striving for your goal!

Educate yourself.
You know the 'ole saying, "knowledge is power!" Knowledge gives you the power to make informed decisions about your healthy lifestyle. Explore your local library and read books, magazines, and journals that will teach you about proper nutrition and exercise. Not only will this education provide you with sound advice, it will help keep you motivated!

Build a support system.
A fitness partner is truly a wonderful means of motivation. Based on your personal requirements, find one person or a group of people that share your goals. If possible, include your family members, they can support your efforts in integrating your healthy lifestyle into your daily life.

Consult your doctor.
Talk with your doctor prior to beginning any exercise program. This is very important especially if you have never worked out before or are returning from a long hiatus. Heed the recommendations of your physician.

The most important thing to remember is-- have fun! A commitment to a healthy lifestyle shouldn't be boring or make you feel deprived. Take the time to look for successes, even small ones. Then, give yourself a big pat on the back for making progress. Remember, this is a life-long endeavor and changes don't happen overnight. You'll soon realize however, there's nothing more powerful than the feeling of good health!

Obesity and Overweight Cost

2008-09-12T12:34:00.000-07:00

The economic impact of obesity and overweight population in terms of illness, diseases and lost productivity is significant. Obesity and overweight statistics below include cost information on cancer, diabetes, osteoarthritis, hypertension, gallbladder disease, and lost productivity.
Overweight and obesity costs total $117 billion in the United States. Direct cost is $61 billion. Indirect cost is $56 billion...

Direct costs include the cost of physicians and other professionals, hospital and nursing home services, the cost of medications, home health care and other medical durables. Indirect costs include lost productivity that results from illness and death.

Cancer costs related to overweight and obesity:
Breast cancer: Total cost: $2.9 billion, Direct cost: $1.1 billion, Indirect cost: $1.8 billion
Endometrial cancer: Total cost: $933 million, Direct cost: $310 million, Indirect cost: $623 million
Colon cancer: Total cost: $3.5 billion, Direct cost: $1.3 billion, Indirect cost: $2.2 billion

Type 2 diabetes costs related to overweight and obesity: cost is $98 billion (total).

Osteoarthritis costs related to overweight and obesity: Total cost is $21.2 billion. Direct cost is $5.3 billion. Indirect cost is $15.9.

Hypertension (high blood pressure) costs related to overweight and obesity: Direct cost $4.1 (17 percent of the total cost of hypertension).

Gallbladder disease costs related to overweight and obesity: Total cost: $3.4 billion, Direct cost: $3.2 billion, Indirect cost: $187 million.

Lost productivity costs related to obesity (BMI > 30) among Americans ages 17-64 is $3.9 billion. This value considers the following annual numbers (for 1994):

-Workdays lost related to obesity: 39.3 million
-Physician office visits related to obesity: 62.7 million
-Restricted activity days related to obesity: 239.0 million
-Bed-days related to obesity: 89.5 million

Less than one-third (31.8 percent) of U.S. adults get regular leisure-time physical activity (defined as light or moderate activity five times or more per week for 30 minutes or more each time and/or vigorous activity three times or more per week for 20 minutes or more each time). About 10 percent of adults do no physical activity at all in their leisure time.

About 25 percent of young people (ages 12-21 years) participate in light to moderate activity (e.g., walking, bicycling) nearly every day. About 50 percent regularly engage in vigorous physical activity. Approximately 25 percent report no vigorous physical activity, and 14 percent report no recent vigorous or light to moderate physical activity

Direct costs of physical inactivity are estimated at over $24 billion

Sources include: National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), American Heart Association, U.S. Department of Health and Human Services

How to Control body Weight with a Physical Activity

2008-09-12T12:27:00.000-07:00

Exercise helps to control your weight by using excess calories that otherwise would be stored as fat. your body weight is regulated by the number of calories you eat and use each day. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories...

Regular exercise is an important part of effective weight loss and weight maintenance. It also can help prevent several diseases and improve your overall health. It does not matter what type of physical activity you perform--sports, planned exercise, household chores, yard work, or work-related tasks--all are beneficial

Studies show that even the most inactive people can gain significant health benefits if they accumulate 30 minutes or more of physical activity per day. Research consistently shows that regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight. Whether you are trying to lose weight or maintain it, you should understand the important role of physical activity and include it in your lifestyle.

Balancing the calories you use through physical activity with the calories you eat will help you achieve your desired weight

a) When you eat more calories than you need to perform your day's activities, your body stores the extra calories and you gain weight

b) When you eat fewer calories than you use, your body uses the stored calories and you lose weight.

c) When you eat the same amount of calories as your body uses, your weight stays the same.
Any type of physical activity you choose to do--strenuous activities such as running or aerobic dancing or moderate-intensity activities such as walking or household work--will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily routine.

Benefit of Regular Exercises

2008-09-12T12:23:00.000-07:00

Regular exercise can help protect you from heart disease and stroke, high blood pressure, noninsulin-dependent diabetes, obesity, back pain, osteoporosis, and can improve your mood and help you to better manage stress.

For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, if you are unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.

If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity...

How Physical Activity Impacts Health
Regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the United States.

• Reduces the risk of dying prematurely.
• Reduces the risk of dying prematurely from heart disease.
• Reduces the risk of developing diabetes.
• Reduces the risk of developing high blood pressure.
• Helps reduce blood pressure in people who already have high blood pressure.
• Reduces the risk of developing colon cancer.
• Reduces feelings of depression and anxiety.
• Helps control weight.
• Helps build and maintain healthy bones, muscles, and joints.
• Helps older adults become stronger and better able to move about without falling.
• Promotes psychological well-being.

Specific Health Benefits of Exercise

Heart Disease and Stroke. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity.

High Blood Pressure. Regular physical activity can reduce blood pressure in those with high blood pressure levels. Physical activity also reduces body fatness, which is associated with high blood pressure.

Noninsulin-Dependent Diabetes. By reducing body fatness, physical activity can help to prevent and control this type of diabetes.

Obesity. Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body's ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.

Back Pain. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain.

Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.

Psychological Effects. Regular physical activity can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress.

Millions of Americans suffer from illnesses that can be prevented or improved through regular physical activity.

• 13.5 million people have coronary heart disease.
• 1.5 million people suffer from a heart attack in a given year.
• 8 million people have adult-onset (non-insulin-dependent) diabetes.
• 95,000 people are newly diagnosed with colon cancer each year.
• 250,000 people suffer from a hip fractures each year.
• 50 million people have high blood pressure.
• Over 60 million people (a third of the population) are overweight.

Body Image of Women

2008-09-12T12:06:00.000-07:00

Many women struggle with the gap between how their bodies look to them when compared with the projected "ideal" that bombards them continually through television, film, magazines, and billboards. Eating disorders, dieting, and diet aids are often the "answer" chosen to try to remould their bodies to meet the standards of society's "ideal"....

To really tune into her body, a womyn needs to shift her focus away from what society is telling her to look like. As Gloria Steinem so eloquently said, "Change the self-consciousness of a spotlight on the body for the self - confidence of a light radiating from the body". (Revolution from Within, 1996, pg. 224.)

Your daily experience of your physical body is intimately connected with your ideas and beliefs about your worth and personal value. You inwardly form your body image in line with your beliefs, ideas, and thoughts.Quite literally, you live and perceive in the body of your chosen beliefs. By working with your thoughts, beliefs, and feelings, you can reshape your body and restructure your body image.

The first thing you should do for your body, is to feed it a regular diet of nurturing positivity. Learn to really tune into the uniqueness of your body. Being oneself is a rare and challenging path to tred. DynoWomyn have learned to live outside of society's stereotypes of womyn, and have discarded the old worn - out attitudes of what womyn should be like.

Look very hard at what and who you'd really like to be - deep down in your heart and soul. There is Truth in this inner vision. Write down how you'd truly like your body to look, to feel, to act, and to move. The feminine or receptive way of changing your body image is to attract to you, what you really want. Once you know clearly what is best for YOU, learn to assert yourself consistently in your life. Really BE in your body - feel it, savor it, love it, use it to express your inner self.

Your body is a very sensitive instrument - sensitive to the thoughts, emotions, and words that you express through it. In metaphysical studies, your body is surrounded by several subtle or energy "bodies", - layers of energy that radiate from your thoughts, emotions, Spirit and Soul. One of these layers, called the etheric body serves as your perfect energy template through which your body continously renews itself. When the body image that you have of yourself in your mind, matches this etheric template, your body is guided to grow according to your own unique, dynamic pattern. If your mind's image of your body is not in tune with your etheric template, you'll likely feel alienated from your body, out of tune with it, and feel ashamed of parts of it. By tuning into your perfect template, you'll learn to no longer compare your body to the stereotypic standards supported by the status quo.

Connect your mental body image with your perfect etheric template. Your physical body recreates itself daily, around your chosen body image - it can be influenced by your mind, your thoughts and beliefs. When you are able to transform the mental image of who you are, your body will learn to shape itself in that new image.

Meditations and The Spritual Power

2008-09-06T10:55:00.000-07:00

The power of spiritual development meditations have many aspects that help us. The way we open ourselves up to get clear and precise messages during a guided meditation is to open our chakras. In the process of opening our chakras we are increasing the vibration and level of energy with in our bodies. As we increase the energy and level of vibration during our meditation exercises this has a healing affect on us...

This is because when our chakra are at there normal state they may be holding on to emotions or blockages that need to be dealt with. When the chakra are open and there is an increased flow of energy through the chakra it is a cleaning and cleansing process that we are going through. During this process we will often be shown what our blocks are and what we can do to help our selves.

In this day and age we find that people are always busy. If they aren’t working they are watching television or on the internet. Our lives are so busy that our brains overload and even in our sleep state we find it hard to calm down and to give ourselves a break. During a psychic meditation your brain is being given the direction it has to go. You do not have to think at all, just allow thought to come to you. This is like giving your brain a vacation! Taking away your need to think about everything gives your brain the break you need to reboot where you are not responsible for what comes through your mind, but know that it is for the highest of good. Guided meditation is a very good way to start your meditation process because often when we meditate to find total calm and quiet within ourselves we find it very difficult to slow down our minds and to accept the state our mind is in. For instance, we hear all the little noises and they disturb us. With a guided spiritual development meditation you are supposed to be listening to a voice and you find it very easy to accept what you are given. Removing the responsibility of your own thoughts, but learning to accept the inner voices that are there to guide you and help you along the way,

In conclusion, spiritual development meditations are a fantastic, powerful method of helping you to clear your negativity and to reboot your brain, on occasion, to help you move forward within your life. Having said this, the biggest self gain will probably be the belief that there is more to the universe than just the earth plain because you will find your link to the spirit world

How to Manage Your Depression

2008-09-06T10:42:00.000-07:00

Please note that not every technique will work for everyone. Every person will have some that work for them and some that don’t. Once you have found techniques that work for you, it can be helpful to write them up, or type them and print them out, and keep them handy to ensure you'll use them when you need them.

The main concept to understand is that when you are feeling a lot of emotion, you are functioning from the right side of your brain where your negative emotional centre lies. It is commonly noted in psychology that when you are trapped, in a way, on the right side of your brain, your left side is functioning at a lower capacity. The left side of your brain is thought to be the rational or logical side of the brain. It is therefore helpful to get your left side more activated, but sometimes it needs some help during emotionally charged times. There are many ways to do this, but again, find the strategies that work for you.
The Strategies are:..

Shifting your focus away from the emotion and back to your body can be very useful. This can be done by tapping your feet back and forth and really feeling how your feet connect with the floor.

Another way to shift the focus back to the body is to notice how your body feels on the chair you are sitting in. Notice your back on the back of the chair, your arms on the arm of the chair, your legs, and how your hands are placed.

Next, notice your breath. Long deep breaths in through the nose and out through the mouth if you can. Really feel the breath going into the body. Breath is very life sustaining and supportive – it is a very good thing to connect with at times of feeling emotionally upset. This can help ground and soothe the body and shift your focus away from an upsetting emotion.

Now, the counseling modality I use most of in my practice is something called EMDR (which stands for Eye Movement Desensitization and Reprocessing). You can read some information about EMDR if you click on the tap in the menu bar of the website. Some of the grounding strategies I am including here are the tools I use to end sessions with clients so that things are not left open and my clients can get home safely, go back to work, or whatever it that they need to do that day.

The most important of these tools sounds very simple but it is very effective. All you have to do is move your eyes up and down in a vertical line. No need to move your head, just your eyes. Turning your body to face a doorframe or the corner of a room can help. You can think of a metaphorical door in your mind closing your emotional self and centering the body.

Becoming more aware of your physical surroundings can help shift your awareness and activate the left side of the brain. This can be done through naming objects you see in the room around you, naming colours that you see, as well and sounds that you hear.

Another way to get both sides of your brain working if you are feeling a strong emotion is to access them both at the same time. This an be done by looking at a piece of art such as a painting or a sculpture – not a photograph though - and count at the same time. You do not need to analyze the art. Just by looking at it, the right side of your brain is accessed. By counting (1,2,3,4,5,6,7,8,9,10 – as far up as you need to go), you activate the left side of the brain. If you are aware of a feeling and do these two things together, the feeling should dissipate.

Going for a walk, or other physical activity, can help the body feel better and help release the emotion. I strongly believe in the term “walk it off”.

Reading is something that many people do to take their minds off their worries. Some sort of distraction can help shift your focus away from the emotion.

Cooking can be another good, healthy distraction. By the way, eating healthily and getting some exercise are two of the best things you can do for depression.

Journalling, or writing, is very helpful for some to help you handle an emotionally charged situation. It helps give clarity to thoughts and allows for some distance from them by looking at them. Some people find writing very therapeutic. If it is not the right thing for you, that is okay. Keep in mind, you do not always have to go back and read what you wrote. Sometimes its just nice to have a place to get it out in the moment.

Other creative outlets are very helpful as well. Doing some art – which does not have to look like anything – helps get emotion out. This is a similar idea to journalling. What colour would anger be? What would it look like?

If you are able to do some art and give your thoughts or feelings some creative expression, follow-up with some good self-care like a nice bath, a walk, or a warm drink.

The ‘Container’ is a very common therapeutic tool. To some, the concept of the container might not sound very useful, but when practiced and developed, it does wonders for helping set emotions, upsetting thoughts, or memories aside when it is not a good time to be aware of them.

The container is about using imagery, or the power of you imagination (your mind) to help you when you need it. Our minds are pretty powerful so I encourage you to give this one a shot and see how it goes. When I first heard of this exercise, I also did not think it would be helpful. Was I ever wrong. Even last week on the street I had a member of a group I had run come up to me and tell me how helpful the container is and expressed, “Its just great.”

The container is about imagining some sort of container that is big enough, and strong enough, to hold whatever you might ever need to put in it. One stipulation is that it shouldn’t be something that you see all the time in your day as you may be getting a constant reminder of what you are trying to forget (for the time-being). It can be made of any material and can be any colour. It needs some sort of door or lid to keep what ever you put in there safe inside. It may need a lock of some sort. Examples could be a warehouse, a safe or vault, a big box, or plastic container.

To use, or access, your container when you need it, it is helpful to have a really clear picture of it first (drawing it can help). You might picture the items you would like to go into your container individually being placed inside. You might just get a felt sense of it being set aside and placed into the container. Some people like to have some sort of animation to help take the items into the container such as a pack man motion or some sort of suction.

Now, an important idea pertaining to the Container is that you are not trying to make the things you place into it disappear or say that they are not important. It is about setting things aside and coming back to them at a later time when you can better deal with them such as in counselling, talking to a friend, or journalling about it at home.

Sometimes it is helpful to have some sort of nozzle or valve on the container so that you can more easily be in control of what comes out when it is time to take something out.

The Safe Place is another very common therapeutic strategy and is a very useful tool for many. I originally learned of the ‘safe place’ in relation to working with sexual abuse survivors. However, as the years have progressed, I have found that this tool is very useful for anyone. Again, this strategy utilizes our minds by using imagery to help calm the body and the mind. The safe place works by closing your eyes and imagining yourself in a place (which can be real or imaginary). It can be any place at all that you find soothing and comforting. Some people call this place a relaxation place or a happy place. It is helpful if there are not people who are currently a part of your life in your safe place because if that relationship were to ever go sour for a time, it would affect your safe place.

The safe place can be somewhere you have been, a place that you liked when you were a kid, a place you have always dreamed of going, or an imaginary place such as somewhere in outer space. It is helpful to notice all the colours that are there, the sounds, the objects. The clearer the image is for you, it will easier it will be for you to access it and to use it when you need it.

Imagine yourself in this place and notice how it makes you feel. Do you feel calm, more relaxed, at peace? Whatever the feeling is, notice also where you can feel it in your body. Allow yourself to stay there as long as you need to calm yourself.

Anther strategy to help alleviate emotional distress is the Spiral Technique. For this exercise, allow yourself to feel the emotion and close your eyes. Which direction would the spiral be turning? Ok, now change the direction – this will decrease the intensity of the emotion. Try practicing it and see if you can have work for you.

Practicing something referred to as ‘Dual Awareness’ can really help get you through when nothing else seems to be helping. For this concept, it is helpful to note that the emotion is caused from a past experience. However, you are feeling that past experience being triggered in the present. Be aware of these 2 things at the same time: the emotion being connected to a past experience and yourself in your present surroundings. Tell yourself, “I can allow myself to know I am okay right now”. The feeling will eventually pass – your body will take care of it in its own in time. It will not last forever. Sometimes you might feel as if you just need to hang on. Find something to help you connect with your current surroundings.

Design your surroundings so that they reflect calm and relaxation. Your surrounds can greatly affect your mood. Soothing pictures, some spiritual objects, or other calming objects help create an atmosphere of better emotional health.

Spend time talking to friends when you can. Be aware of their boundaries so that you do not go too far with pushing limits. It is important to share with people who will be understanding and supportive.

When dealing with issues of anger, there are healthy ways to process it. Anger has a lot of energy to it and wants to have a physical way to get out of your system. Going to the gym, for a walk, or for a run can help. Screaming into or punching pillows can also help. Stress balls are good as well. Find a healthy way to get the energy out. Anger serves a purpose of letting us know that something needs to be different but, just as it can be done with other emotions, anger too can find a positive outlet.

Rescue Remedy is a homeopathic product that is becoming more and more common as it is helpful to calm your nerves. You might give this a try and carry it around with you if you find it helpful. It can be found at many health food stores.

If spirituality is important to you, you can get in tune with your body at times of feeling emotional upset by visualizing your chakra system and aligning the chakras. Be aware of centering the body along this system. Finding other spiritual beliefs or outlets can help as well.

It is important to remember that practicing these tools will help. Repetition is the best way to learn something new. Also, please keep in mind that this is not a comprehensive list. There are many ways to ground and self-soothe during times of emotional upset.

In closing, I would like to mention that something I try to encourage to all of my clients and to others in my life as well, is to always attempt to have good self-care. Taking care of what you eat, how much sleep you are getting, limiting the amount of caffeine is in your diet, and getting some exercise will go a long way to helping your body take care of you and help support you better during times of emotional upset.

I hope some of the things on this list will help you.

Nutrition ForAthlete

2008-09-06T10:33:00.000-07:00

These are my top choices for nutrient rich, high carb energy sources (Grains/Breads/Syrups) for an Athlete include:

Quinoa, Organic Pancakes, Organic Brown Rice Syrup, Wild Honey, Agave Nectar, Organic Sprouted Breads(flax, spelt, essene) with Organic Jellies, Organic Pasta (Quinoa, Spelt), Hammer Nutrition Organic Bars, and Organic Brown rice.

My top choices for Fruits and berry carbohydrates are:

(Fruits- Grapes with seeds, Apples, Pears, Pineapple, Bananas, Watermelon, Mangos, Oranges and Dates. "Vegetable" fruits including tomatoes, peppers and Cucumbers), (Berries - Blueberries, Strawberries, Raspberries, Blackberries, Incan Berries and Goji Berries) ....

My top choices for powders, shakes and gels are (Sport drink powders - Hammer Nutrition Heed and Sustained Energy and Carbo Pro, (Shakes - Isagenix Products (Isalean, IsaCrunch , IsaPro, Ionix Supreme, Sun is everything superfood and cacao powder ), (Gels - Hammer Gels and Organic Clif shots).

For Greens and Sprouts I recommend (Kale, Spinach, Broccoli, Mesclun Greens, Romaine lettuce, Celery, Pea Sprouts, Broccoli Sprouts, Sunflower Sprouts, Dulse and Kelp).

These are my choices for clean non animal protein energy sources (Hemp seeds and hemp protein, Whey Protein, Rice Protein, Vegetable Proteins (kale, Spinach, Broccoli, Sprouts), Wheat Grass, Spirulina, Chlorella, Blue Green Algae, Quinoa, Spelt, Millet, Bee pollen, Organic Eggs (for semi-vegetarians), Wild Caught (Not Farm Raised) Salmon, Cod, or Halibut or tilapia fish (for semi-vegetarians), Almonds, Pumpkin seeds, Uncooked Cashews, Organic beans and Goji Berries). Good choices for Fat Energy Sources include (Flax Seed. Olive oil, Flax Oil, Krill Oil, Hemp Seed Oil, Almond Oil, Avocado Oil, Avocados, Coconut Oil, Almonds, Organic Peanut Butter).

Now here are some of the other secret gems of health and nutrition which many high level nutritionist and wellness professionals have taught me about. A lot of these are not as well known simply because they are not in the mainstream media. You have to go out and seek out this kind of information about superfoods because it is not sold in most supermarkets therefore the average athlete is left out.

Other additions to your "Super" Athletic Diet (Some have been mentioned above and recategorized here) (Superfoods -Spirulina, Chlorella, Cacao Powder, Goji berries, Wheat Grass, Barley Grass, Coconut Oil, Bee Pollen, Maca Powder, and Hemp Seed) ,(Super Juices - Goji Juice, Acai juice, Mangosteen juice, Noni Juice, Aloe Vera Juice) , (SuperHerbs - Cats Claw, Reishi Mushroom, Garlic, Ginseng, Turmeric, Oregano, Parsley, Cayenne Pepper, Holy Basil (Tulsi), Cinnamon, Vanilla, Ginger),(Other Super Additions - Probiotics and Enzyme blends, Fiber such as Psyllium, Oats, Acacia gum, flax, hemp),(Omega 3's such as Flax Seed, Hemp seed oil, Avocados, Almonds) ,Green Tea, Echinacea Tea, Ginseng tea, Milk Thistle tea, Yerba Mate and Dandelion Root tea. Teas are for cleansing, immune system support, and antioxidant support. Supplement/Other Energy Sources which I have used are (Creatine - helps supply energy to muscles and nerve cells), (Glutamine - Recovery Aid, Muscle Promoter, Highly Absorbable Protein), (L-Carnitine - Helps metabolize fats into the mitochondria), (D-Ribose - Aids in the generation of positive ATP levels), and (CoQ10 - Primarily responsible for creating ATP (energy from our cells) in the Mitochondria).

There are many natural anti-nflammatories that athletes should use including (Quercitin, Vitamin D,Green Tea,Omega 3's,Organic Ginger (either raw or powdered),Organic MSM (About 5 grams),Enzymes (capsule form should include Bromelain and Papain),Omega 3's and 6's (1 ounce cold oil or ground flaxseed),Agave Nectar ,Organic garlic (1 clove or sprinkle from a jar),Vitamin C (Either 2 or 3 capsules ground in a blender from a whole food source or Potent C Guard) ,Willow Bark (similar to aspirin),Turmeric,Glucosamine,Resveratrol (Grapes) and Aloe Vera.

I have written other articles specifically about some of the herbs and superfoods listed above. It is difficult for most people to start to consume all of the above foods. What I did was first educate myself about them, then introduce them slowly to see which ones I liked and didn't like. Once you find the few superfoods that agree with you, I believe you certainly are headed in a new direction towards "Xtreme Health".

Once you have a list of "What" to eat you then have the questions of When and how much. Most endurance nutrition resources I have come across seem to equate body weight with how many grams of protein, carbs, and fats should be taken before during and after exercise. The amount of grams that your body requires is dependent on several factors:

1) The cycle of training you are in (Base Training, Build Training, Peak Training, Recovery Training or transition (end of season) training
2) The type of training you are doing
3) The intensity of the training you are doing
4) Your own metabolic make-up (Women, Man) (Good Digestive Health, Poor Digestive Health)(Resting Metabolic rates)
5) Weight loss goals of the individual

How Much to eat?

The factors included above determine your Daily energy expenditure. If you did not exercise at all and just lay in a bed breathing all day your body would burn a certain amount of calories. This is probably somewhere between 1500 and 2100 calories per day. There are 3500 calories in a pound.

Depending on your weight and the type and intensity of activity you are participating in you will burn anywhere from 5 to 30 calories a minute. For instance a 150 pound runner running at a 8.35 minute per mile pace will burn approximately 12.8 calories per minute.

By determining your Resting Metabolic Rate and factoring in the intensity and type of training you are doing you can then begin to formulate a Daily Caloric Expenditure to ensure you are taking in the optimum amount of calories. If the athlete desires to lose weight they should do so cautiously because you want to be able to restore liver and muscle glycogen levels as well as blood glucose levels for your next training session. However it can be done as long as it is done during the base, recovery and transition periods. What I have done with success is a 200 to 400 calorie deficit a day which will give you 1400 to 2800 calories burned per week. This is about 1.5 pounds every 2 weeks of weight loss.

There has been many myths about protein, carb and fat diets and the proportion of which you need to take for weight loss or for muscle growth. I find a 50 to 65% Carbohydrate, 20 to 30% protein and 15 to 20% fat intake to be optimal for endurance athletes. So depending on your calorie requirements for the day, the amount of grams you take in from each category go up and down proportionally. It is important to note that during the different phases of training you will be training in different aerobic zones. For instance during base training you should be training in Zone 1, which is between 60 and 75% of your maximum heart rate. What your body uses for fuel in Zone 1 vs. Zone 4 which is 90 to 95% of your maximum heart rate differs tremendously. The percentages of fat, carbohydrates and protein that your body will burn depends on the level of activity. At rest you will burn 58% carbohydrates, 30% fat and 3% protein. At a mild intensity you will burn 49% carbohydrates, 49% fat and 2% protein and at a high intensity you will burn 75% carbohydrates, 17% fat and 8% protein.

There are a few items are worth noting. One is that your body burns proteins all the time. It is for this reason that the lack of muscle building and strength training has the tendency to contribute to loss of muscle mass and therefore lowers the metabolism over time. Also, your body actually burns more fat during the base or mild intensity phase of your training. We can also see that carbohydrates are the main source of energy during high intensity workouts such as 5k races. In fact muscle glycogen depletion could happen as fast as 50 to 60 minutes instead of the common rule of thumb of 90 minutes during Zone 3 to Zone 4 type of training and exercise.

The amount of grams of each macronutrient (protein, fat, carbohydrate) you need to take in during a particular day depends on whether you have 1 or 2 workouts in a day and you have to take into consideration pre-excerise race meals, during exercise refueling, and post exercise/race recovery as well as the calories you may consume for dinner (night before races), lunches, snacks etc. For instance for 3 to 4 hours of high intensity training you will need about 4.5 to 5.5 grams of carbs for each pound of body weight for that day. For heavy training you need approximately .50 to .75 grams of protein per pound of body weight and about .50 to .55 grams of fat per pound of body weight.

Besides taken into consideration how much you are burning during your workouts perhaps more important is how much you could absorb. A simple sugar carbohydrate with a 6 to 8% solution mix isnot going to provide enough calories per hour. If you increase the solution density you have to drink more water in order to help the digestion process and this may lead to over hydration, cramping, and bloating.

Complex carbohydrate solutions are a little better because the 16 to 18% density of the solution matches the osmolality of the water digestion. I have always been at odds with all the solutions out there but have come to use more of the complex carbohydrate solutions and in fact make my own from coconut water, dates, and spirulina as much as possible because real food will ultimately be the greatest source of energy. It is extremely difficult for most athletes to mix there own home brewed sport drinks but if even one of your 28 oz bottles could be home brewed it could give you a huge edge in your fueling plan. Some companies such as hammer nutrition recommend about 240 to 280 calories per hour, 400 to 600 grams of sodium per hour and 16 to 28 oz of water per hour for a 165 lb athlete adjusted up or down slightly for weight differences.

When to Eat

Knowing when to eat can be tricky for most people because a lot depends on other things going on in your life. Most athletes including myself feel best before a long endurance workout eating 3 to 4 hours in advance. However this is not always possible. You should be eating about 300 grams of carbs the night befoe an event depending on weight. The morning of the event the closer you get to the start time you want to lower the fiber and protein and increase the carbohydrates and actually move towards liquid food as much as possible. It is suggested that the foods primarily in this article be the focus of your choices but occasionally when it is not feasible or affordable it is ok to use traditional sources of energy. However, just be aware that the organic and clean sources of energy will have the least amount of pollutants, pesticides, herbicides, foreign unrecognizable material from cooking, etc, for your body to have to use energy and figure out how to save you from death and store it in fat cells or move it as quickly as possible through the digestive and lymphatic system for removal from your body. You want your body to generate ATP not use fuel to get rid of toxins.

Fluid and electrolyte intake is extremely important if not the most important factor in refueling. Everyones body is different but your body needs to consume an amount equal to your sweat rate. This is different for everyone. However as a general rule you should drink approx half your weight in ounces per day on a normal low intensity day. During exercise between 16 and 28 ounces per hour is recommended. Be careful not to consume so much water that you have to eliminate water very often. If your body has too much water it will need to get rid of it and will take precious alkaline minerals with it. So moderate your water intake based on your daily activity and training sessions.

Electrolytes which are important are sodium, potassium, magnesium, calcium and manganese. Most sport drinks contain only 2 or 3 of these electrolytes but an electrolyte replacement that you could control such as endurolytes by Hammer Nutrition will allow you to have them with you at all times and you can consume them as prescribed. There are also some natural electrolytes which I consume in my water bottles. Coconut water is the most natural form of electrolyte on the planet. It mimics the bloods proportions of electrolytes perfectly. Having at least 1 water bottle on rides with coconut water is a great idea.

I have given a lot of information to get you started on the road towards organic nutrition and sports nutrition. You will be miles ahead so to speak of every athlete by experimenting with the foods in this article and best of all you will achieve great health as a critical side benefit. Health and Fitness are two different things and when you combine the two you are well on your way to achieving Xtreme health.

Facing the Menopause Age

2008-09-04T20:34:00.003-07:00

By this time in your life, you have accumulated an amazing amount of knowledge and experience about yourself. You have come to recognize what makes you feel good, what stresses you, and how to find some relief from pressure and strain. Mid-life brings the gift of wisdom and an awareness of who you are as a person.

The experience of menopause often helps women to deepen their awareness of their bodies, their emotions, and their needs. The physical changes that come with menopause create extra nutritional requirements. Nutrition and diet pointers are presented to help you choose the best diet for you. A diet that will help you move through menopause with energy and pep. A personal fitness regime will give you the stamina and flexibility you need to make this transition with assurance and comfort...

Menopause often triggers concerns about sexuality and desirability. Your sexual health is important, at any age. Set the stage for the kind of sexual contact that you desire, to provide you with confidence and a relaxed approach to intimacy. These three topics put together - nutrition, fitness, and sexuality provide a framework to help you to create your own recipe for personal rejuvenation. The Food Connection

Menopause is one of the most nutritionally challenging times in a woman’s life. Your informed food choices can have a positive effect on your well-being as you move through this natural change. To stay active, your body needs proper nourishment for a smooth hormonal transition and sufficient energy reserves. A well-rounded diet, with optimal levels of vitamins, minerals, enzymes, and phytoestrogens will lay the groundwork for a healthy adaptation to menopause. A balanced diet includes six basic nutrients. These are water, carbohydrates, protein, fats, vitamins, and minerals.

In mid-life, the need for all essential nutrients is important. A healthy, balanced diet is the cornerstone of good health. Nutrition and exercise are key factors in preventing heart disease and osteoporosis. A plant-based diet, especially one that includes soy products is abundant in phytoestrogens which help to ease the symptoms of menopause and prevent cancer.

The general guidelines for nutrition during menopause is to choose a balanced diet using the U.S. Department of Agriculture’s 1992 recommendations of:

1.Minimum 1,500 calories per day
2.Fats, oils, sweets - use sparingly
3.Milk, yogurt, cheese - 2 to 3 servings per day
4.Meat, Fish, poultry, Dry beans, Eggs - 2 to 3 servings per day
5.Vegetables - 3 to 5 servings per day
6.Fruits - 2 to 4 servings per day
7.Bread, cereal, rice, pasta - 6 to 11 servings per day
8.Eat a low fat, high fiber diet with plenty of whole grains, legumes, raw seeds and nuts, fruits, and vegetables.
9.Eat foods rich in phytoestrogens which are plant-derived estrogen-like compounds: Soybeans and soy products, apples,
carrots, yams, green beans, peas, pomegranates, potatoes, red beans, brown rice, whole wheat, rye, and sesame seeds,
legumes, flaxseed, and pumpkin seeds Phytoestrogens are weaker versions of human estrogen. There are over 300 plants
with estrogen-like activity, but soy bean products(such as tofu) are the highest. In countries like Japan and China where soy
beans are used daily, there are much lower breast cancer rates and symptoms of menopause are scant. Phytoestrogens can
provide an estrogen lift without increasing the risk of cancer as hormone replacement therapy frequently does.
Phytoestrogens also help reduce the thinning of the vaginal tissues which is often associated with menopause.
10.Eat foods high in Calcium: milk, yogurt, cheese, oysters, sardines, canned salmon with bones intact, dark green vegetables,
spinach, broccoli, and supplements as needed
11.Eat Folate rich foods for protection against heart disease: legumes, orange juice, green vegetables

Nutrition Consumption in Preventing Osteoporosis

2008-09-04T20:21:00.000-07:00

It is now a quite well known fact that a balanced diet can help you and your family prevent chronic disease. One of the most serious and damaging diseases that usually occurs in mid-life and in the elderly years is osteoporosis. This disease is more prevalent in women, but men do get it. Osteoporosis can be prevented or reduced significantly with balanced diet, regular exercise and fresh air, and a supportive social network...

The best form of calcium is food sources, simply because bone, like other tissues, requires balanced nutrition. In particular, milk is the best food source of vitamin D, a nutrient essential for normal calcium absorption and bone health. Milk and dairy products, such as cheese, yogurt and ice cream, contain the highest levels of calcium. Although many people tend to avoid milk because of its fat content, which might predispose them to heart disease, especially those with hypercholesterolemia, low-fat dairy products such as skim and 1% milk are safe and contain high levels of calcium.

Nondairy food sources of calcium generally contain much lower levels, but significant amounts occur in canned salmon and sardines when the bones are also eaten. Some green vegetables (such as kale, broccoli and spinach) as well as legumes (such as soybeans and common beans) have small amounts of calcium, but it is not easy to assimilate.

Vegetarians who do not consume milk products should take special care to ensure that they are receiving adequate amounts of calcium in their diets. Some people will find it hard to obtain the recommended amounts of dietary calcium through diet alone; for many, a combination of food sources and vitamin/mineral supplements is wise.

Adequate amounts of vitamin D are also needed for optimal calcium absorption and bone health. Although many families obtain sufficient vitamin D through the exposure to sunlight, adequate dietary sources of vitamin D are particularly important for elderly people or for those who use sun screen preparations routinely. A dietary intake of 400 to 800 IUDs is recommended for such people.