tag:blogger.com,1999:blog-66547189934756293502024-03-08T12:53:20.389-08:00 Health And Fitness Newsbendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-6654718993475629350.post-3843111749834968032012-11-01T12:41:00.000-07:002012-11-02T12:42:30.163-07:00Achieve Your Health And Fitness Goals<div id="article-content" style="text-align: justify;">
Get SMART to Get Fit<br />
I'm
not sure who was creative enough to make the acronym work, but work it
does and it can fit in quite nicely with your fitness goals.<br />
If you want to succeed you need to get SMART about your goals.
<br />SMART is a great way to help you stay on track and achieve
<br />your goals.<br />
The S stands for specific. Be specific about the goals you
<br />want to achieve. Forget things like, "I want to get in shape", "I
want to add muscle", or "I want to lose weight", or "I want to increase
my bench press."<br />
Instead try things like "I want to run a 6 minute
mile", "I want to add 10 pounds of muscle", "I want to lose 20 pounds
of fat, or "I want to add 40 pounds to my best bench press."<br />
The M
stands for measurable. This ties in very well with specific. You
can't measure 'getting in shape", but you sure can measure 'running a 6
minute mile'.<br />
With a pair of trusty skin fold calipers, you can
also measure pretty accurately adding 10 pounds of muscle or losing 20
pounds of fat.<br />
And of course, you can easily measure the poundage increase on your best bench press.<br />
The
specific and measurable aspect can be broken down even more to bring
you closer to achieving your goals. For example, if you want to add 10
pounds of muscle, what other specific and measurable things must you do
to reach your goal?<br />
One could be that you must eat 6 high protein meals a day.<br />
A second could be that you must eat 3,500 calories and 300 grams of protein every day.<br />
You must train with weights three days per week.<br />
You must add weight to your exercises at least every other workout.<br />
All
of these are specific and measurable. The more specifics that you
have, the more likely you will add your 10 pounds of muscle as quickly
as possible.<br />
You can make a list of your daily, weekly, and
monthly goals that you must do in order to meet your top goal of adding
10 pounds of muscle.<br />
Each day, place a check mark next to each
measurable and specific goal you achieved that will help you conquer
your top goal. Obviously, the more checks you have, the more likely
that you will achieve your goal.<br />
In addition to specific and
measurable, your goals must be A, or attainable. The R stands for
realisitic. As I've said before, it's important to set challenging
goals.<br />
Challenging, but attainable, that is. A goal of a 50 pound
increase on your bench press max in 12 weeks would be a challenging
goal, but also one that is possible.<br />
However, setting a goal of
bench pressing 300 pounds in 4 weeks when you currently bench press 75
pounds will do nothing but set you up for failure and frustration.<br />
Obviously,
weight loss is on the minds of many people, which is why so many fall
victim to promises like "lose 30 pounds in 30 days without getting
hungry and without exercising."<br />
As a reader of this newsletter,
you know that the above is neither timely nor realistic. But many
people do fall for such things because they want results NOW! They are
setting themselves up for failure. Please don't join them.<br />
The T
stands for Timely. If you do everything previously mentioned, it's
still not enough. You must give yourself a deadline to achieve your
goal. More importantly, if your goal is attainable and realistic, but
also long term, break it up into smaller goals.<br />
If you wish to
lose 75 pounds, start with losing just 10 pounds in 2 months. Reaching
that goal will motivate you further and before you know it, enough time
has passed that you've lost the 75 pounds.<br />
But if you focus solely
on losing the 75 pounds, which could take a year or more to accomplish,
your motivation and discipline could wane, and you could fail to follow
through on what you need to do to make your goal a reality.<br />
Making
goals timely hold you accountable and creates a positive sense of
urgency. You may think twice about eating that piece of cake when you
know you are having a body composition test and pictures taken in 2
weeks.<br />
In addition to getting smart, celebrate your successes.
And I don't mean that you should allow yourself to dust off a gallon of
ice cream in one sitting because you lost 10 pounds. That would be self
defeating.<br />
But you could treat yourself to a movie, or a pair of
jeans you've had your eye on, or an extra hour of sleeping in on the
weekend. Don't sabotage your wonderful efforts by giving yourself
destructive rewards for accomplishing your goals.<br />
</div>
<div id="article-resource" style="text-align: justify;">
Gregg Gillies is a speaker, consultant, fat loss expert, trainer
and author. He teaches fitness via his articles, books and courses at
his web site [http://www.buildleanmuscle.com] . He is the author of two
books: Complete information on his books, along with lots of free
articles are available at his site. And while there, don't forget to
sign up for his free newsletter, "Fit Physique".<br />
</div>
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com4tag:blogger.com,1999:blog-6654718993475629350.post-92181948915452587562012-10-27T12:40:00.000-07:002012-11-02T12:41:17.077-07:00Enhance Your Flexibility<div style="text-align: justify;">
When it comes to the Big Three of exercise - cardiovascular, strength
and flexibility training - it's pretty clear which one can get
overlooked. After all, while we prize cardiovascular and strength
training for their role in helping us lose weight, build muscle and get
fit, the benefits of flexibility training are less immediately alluring.</div>
<div style="text-align: justify;">
However,
as the population ages, more of us are learning to appreciate the
rewards of stretching. Staying limber can offset age-related stiffness,
improve athletic performance, and optimize functional movement in daily
life. Research shows that flexibility training can develop and maintain
range of motion and may help prevent and treat injury. In fact, the
American College of Sports Medicine has added flexibility training to
its general exercise recommendations, advising that stretching exercises
for the major muscle groups be performed two to three days per week.</div>
<div style="text-align: justify;">
How can you include an effective flexibility workout in your fitness program? Here are some guidelines:</div>
<div style="text-align: justify;">
Think
in Terms of Serious Flexibility Training, Not Just Brief Stretching.
Squeezing in one or two quick stretches before or after a workout is
better that nothing, but this approach will yield limited results.
What's more, generic stretches may not be effective for your particular
body. The more time and attention you give to your flexibility training,
the more benefits you'll experience. A qualified personal trainer,
physical therapist or health professional can design a functional
flexibility program specifically for you.</div>
<div style="text-align: justify;">
Consider Your
Activities. Are you a golfer? Do you ski, run or play tennis? Do your
daily home or work routines include bending, lifting or sitting for long
periods? Functional flexibility improves the stability and mobility of
the whole person in his or her specific environment. An individualized
stretching program is best to improve both stability (the ability to
maintain ideal body alignment during all activities) and mobility (the
ability to use full, normal range of motion).</div>
<div style="text-align: justify;">
Pay Special
Attention to Tight Areas. Often the shoulder, chest, hamstrings and hips
are particularly tight, but you may hold tension in other areas,
depending on your history of injuries and the existing imbalances in
your muscle groups. Unless you tailor your flexibility training to your
strengths and weaknesses, you may stretch already overstretched muscles
and miss areas that need training.</div>
<div style="text-align: justify;">
Listen to Your Body. Stretching
is an individual thing. Pay attention to your body's signals and don't
push too far. Avoid bouncing or jerking movements to gain momentum; this
approach can be dangerous.</div>
<div style="text-align: justify;">
Instead, slowly stretch your muscles
to the end point of movement and hold the stretch for about 10 to 30
seconds. Older adults, pregnant women and people with injuries will need
to take special precautions.</div>
<div style="text-align: justify;">
Get Creative. Varying your
flexibility training can help you stick with it. You can use towels,
resistance balls and other accessories to add diversity and
effectiveness to your stretching.</div>
<div style="text-align: justify;">
Warm Up First. Don't forget to
warm up your muscles before you begin. Walking briskly for 10 to15
minutes is a simple way to do this.</div>
<div style="text-align: justify;">
Find a Flexibility Class That
Works for You. Classes that include stretching are becoming more popular
and more diverse. Some combine cardiovascular and strength components
with the flexibility training; others focus exclusively on stretching.</div>
<div style="text-align: justify;">
Stretch
Your Mind and Body. Did you know that your emotional state may affect
your flexibility? If your body is relaxed, it will be more responsive to
flexibility training. Listening to music and focusing on your breath
can help you relax as you stretch. You may also want to explore yoga or
Pilates. In addition to stretching, classes in these disciplines may
include relaxation, visualization and other mind-body techniques
designed to reduce stress and increase mindfulness.</div>
<div style="text-align: justify;">
It's Not Just
for Wimps. Forget the idea that stretching is just for elderly, injured
or unconditioned people. Many Olympic and professional athletes rely on
flexibility training for peak performance.</div>
<div style="text-align: justify;">
Do It Consistently. It
doesn't help to stretch for a few weeks and then forget about it.
Integrate regular stretching into your permanent fitness program. For
inspiration, look to cats and dogs - they're dedicated practitioners of
regular stretching and you rarely see them getting the kind of joint or
muscular injuries that humans get!</div>
<div style="text-align: justify;">
Shoulder and Trapezius Stretch</div>
<div style="text-align: justify;">
** Stand upright with shoulders back, chest out, and feet hip-width apart.</div>
<div style="text-align: justify;">
** Clasp your hands behind your buttocks.</div>
<div style="text-align: justify;">
** Slowly lift your hands up and away from your body until they have reached the furthest comfortable position.</div>
<div style="text-align: justify;">
** Keep your chest out and your chin in without hunching over.</div>
<div style="text-align: justify;">
** Once you feel a comfortable stretch in your chest and anterior shoulders, hold this position for at least 15-30 seconds.</div>
<div style="text-align: justify;">
Lying Quadriceps Stretch</div>
<div style="text-align: justify;">
** Lie face down on a mat.</div>
<div style="text-align: justify;">
** Lift your right leg up towards your buttocks.</div>
<div style="text-align: justify;">
**
Reach around with your right hand and grasp your foot. -Slowly pull
downwards, stretching your quadriceps to the furthest comfortable
position.</div>
<div style="text-align: justify;">
** Hold this position for at least 15-30 seconds.</div>
<div style="text-align: justify;">
Shin Stretch</div>
<div style="text-align: justify;">
** Using a wall or chair as support, place your left foot behind your right foot, with the top of your left on the ground.</div>
<div style="text-align: justify;">
** Extend the bottom of your left shin as far forwards as possible. Slowly lower yourself by bending both legs.</div>
<div style="text-align: justify;">
** Once you have stretched your anterior tibialis to the furthest comfortable position, hold for at least 15-30 seconds.</div>
<div style="text-align: justify;">
** Switch legs and repeat.</div>
<div style="text-align: justify;">
Hip, Gluteus and Back Stretch</div>
<div style="text-align: justify;">
** Sit on the floor with both of your legs extended in front of you.</div>
<div style="text-align: justify;">
** Bend your right leg over your left leg, keeping your right foot flat on the floor outside the left knee.</div>
<div style="text-align: justify;">
**
Place your left elbow on the outside of your right knee, and extend
your right arm behind you with your palm flat on the floor for support.</div>
<div style="text-align: justify;">
** Slowly twist your upper body to the right while looking over your right shoulder.</div>
<div style="text-align: justify;">
**
Lightly apply pressure with your left elbow on the outside of your
right knee as you twist. Be sure to keep your upper body straight.</div>
<div style="text-align: justify;">
** Once you feel a comfortable stretch in your hips, buttocks, and lower back, hold this position for at least 15-30 seconds.</div>
<div style="text-align: justify;">
** Switch sides and repeat.</div>
<div style="text-align: justify;">
Calf Stretch</div>
<div style="text-align: justify;">
**
Put the sole of the top half of your right foot against the wall. Slide
your right heel as close towards the wall as possible.</div>
<div style="text-align: justify;">
** Slowly
lean forward towards the wall stretching your calves. Once you have
stretched your calf to the furthest comfortable position, hold for at
least 15-30 seconds.</div>
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<br /></div>
bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-6654718993475629350.post-53971096511601924292012-10-13T12:40:00.000-07:002012-11-02T12:40:27.273-07:00How to Lose the Most Fat and Gain the Most Strength in 30 Days<div id="article-content" style="text-align: justify;">
The dream of everyone who trains is to lose maximum fat and gain
maximum muscle strength in the shortest period of time. While it is
definitely possible to lose fat and gain muscle at the same time, in my
experience, the best results come from concentrating on one major goal
at a time.<br />
Let
me put it this way: to lose fat, you need a caloric deficit. To build
strength, you need a caloric surplus. If you try to do both at the same
time, you may just remain exactly where you are!<br />
So the question before us is - how do we maximize both fat loss and strength gains, in only 30 days?<br />
It's simple - we focus on both goals in the same program --- but not at the exact same time!<br />
By
alternating rapidly back and forth between reduced-calorie fat loss
training and a slightly higher-calorie strength-oriented training, you
can accomplish both goals at the same time. You can actually use the two
opposing goals to feed on each other and send your results through the
roof!<br />
How quickly do you lose weight each time you start a diet
after several months (or more) of not dieting at all? I'll bet it's
pretty fast! That's your body rapidly adapting to a stress - the stress
of rapidly switching diet and/or exercise routines.<br />
What's the result of this switching back and forth? Extremely rapid fat loss and extremely rapid strength gain.<br />
To
maximize the effects of this switching, you must tailor your training,
diet and supplementation towards your specific goal during that
particular time. Proper manipulation of these factors will greatly
enhance the body's hormonal response to this program, which is the real
key to maximizing your results.<br />
Here's an example...<br />
For 5 days straight, you would target everything about your training and nutrition towards fat loss...<br />
1. You would reduce your caloric intake below maintenance levels to promote fat burning.<br />
2.
You would reduce the rest periods between sets in your weight training
to increase the intensity of the workload and boost your metabolism.<br />
3. You would increase your training volume, performing more sets for each body part.<br />
4.
You would not push your body to muscular failure - pushing to failure
can be too stressful to the muscles when on a reduced-calorie diet. Stop
one rep short of this point.<br />
5. You would include cardio
training, preferably High Intensity Interval Training for best results,
to burn calories and further boost your metabolism.<br />
6. It is best
to follow a low-carb diet during this time for maximum effectiveness.
Eating this way will be especially powerful when you switch to the next
phase of the program.<br />
After five days, your metabolism would be
just starting to get used to this new training and nutritional program.
Now you would throw it a curveball and change everything!<br />
For the next five days, you would be focusing your training, nutrition and supplementation completely on strength training.<br />
1. You would increase your caloric and protein intake to promote strength gains.<br />
2. You would increase your rest periods in between sets to allow for more recovery and increased strength in your sets.<br />
3.
You would decrease your training volume, doing fewer sets but with
greater intensity. This is the time to really push your muscles to the
edge! You're feeding them now, so don't be shy about training them hard.<br />
4. You would eliminate all cardio training in order to maximize strength gains.<br />
5.
You would NOT follow a low-carb diet during this time. We want a few
extra healthy carbs in you to provide energy and promote insulin release
(the body's primary storage hormone). This insulin release will help
shuttle protein and other nutrients into the muscles to help with
building.<br />
The body's hormonal response to this huge change in training, nutrition and supplementation is tremendous.<br />
After
5 days of this training, your metabolism will be cranking along,
happily building strength. Now we'll pull the rug out and go right back
into fat-loss training for 5 days. Since your body is used to getting
more food and your metabolism is still moving fast, switching to
fat-loss training at this time will immediately result in your body
burning far more fat than if you were using a conventional fat loss
program.<br />
In 30 days, you'll complete three rounds of this
rapid-adaptation training. As you will soon experience, this switching
back and forth between a short, targeted fat loss program and a short,
targeted strength-building program can have a tremendous and rapid
impact on your appearance.<br />
Think this program sounds good? You ain't seen nothing yet...<br />
</div>
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-6654718993475629350.post-62744623551091689712012-10-06T12:38:00.000-07:002012-11-02T12:38:57.849-07:00Reducing Blood Pressure<div id="article-content" style="text-align: justify;">
Recent research underscores the importance of a healthful
lifestyle including a fitness regimen for both the prevention and
treatment of hypertension. Often, changes in diet and exercise habits
are enough to control blood pressure without medication, especially for
people with mild to moderate blood pressure levations. Sometimes diet
and exercise can even reduce the need for medication, and thereby reduce
side effects and lower costs.<br />
If
you are already taking medication for hypertension, it's important to
discuss your lifestyle changes with your doctor, and continue taking
your medication as prescribed. If lifestyle changes result in improved
blood pressure, your doctor will want to work closely with you to reduce
your dosage in a safe and effective manner. Following are some of the
most important things you can do to prevent and control hypertension.<br />
Reducing
your sodium intake is a major factor. Many people with hypertension
find that reducing sodium intake reduces blood pressure as well. Learn
which foods are high in sodium, and avoid them as much as possible.<br />
Regular exercise is the most important hypertension-prevention habit for three reasons:<br />
First,
it helps prevent and control hypertension. Formerly sedentary people
who begin exercising regularly experience, on average, a drop of six or
seven points in both systolic and diastolic blood pressure.<br />
Second,
active people have lower death rates than their sedentary friends, even
when they have the same blood pressure. Research has shown that
exercise reduces risk for cardiovascular and other disease. Exercise
also helps prevent obesity, another hypertension risk factor.<br />
Third,
regular exercise provides the foundation for successful behavior change
programs. Exercise makes you feel good and feel positive about
yourself. Stress reduction is one of the greatest benefits of exercise.
Stress not only raises blood pressure, but it makes you less inclined to
stick to your positive eating plan, your
<br />smoking cessation program or your decision to cut down on your alcohol intake.<br />
Eating
more fruits, vegetables and grains increases your intake of important
minerals such as calcium and potassium, not to mention vitamins and
fiber. One study found that volunteers consuming a diet high in these
foods and low in fats (such as the diets created by our on-staff
nutritionist) reduced systolic blood pressure by four points, and
diastolic by three points. This small but significant reduction was
accomplished with diet alone. Add exercise, stress management and weight
loss for people who are overweight, and blood pressure reductions often
improve much more.<br />
Eating well and exercising regularly are the cornerstone.
<br />Deprivation programs are out! Don't focus on weight loss; focus on a
healthy lifestyle. A little weight loss may occur by cutting down on
"junk food," eating more fruits, vegetables and grains, and increasing
physical activity. Even a relatively small loss, such as 5 to 10 pounds,
can reduce blood pressure. The most important goal is the development
of healthful habits that stay with you for a
<br />lifetime, so that the weight stays off. Weight cycling (repeatedly
losing and regaining weight) may raise your blood pressure and be
harmful to your health.<br />
Reducing stress is another lifelong task.
Take a stress management workshop, develop your sense of humor and read
some good books. Develop coping techniques that increase your resistance
to stress related illness. And don't forget the importance of exercise
for stress reduction.<br />
Limiting your alcohol and caffeine intake
will make a profound difference in your health. You should strive to
drink alcohol and caffeine in moderation, if at all.<br />
</div>
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-6654718993475629350.post-89721949774142210312012-09-22T12:37:00.000-07:002012-11-02T12:38:16.143-07:00Phytochemicals for Your Immune Health<div id="article-content" style="text-align: justify;">
My mom used to dress the dinner plate in full matching regalia;
yellow squash nestled next to green asparagus. Red and yellow peppers
tossed around the salad added spectacular color. Now dear mom knew these
foods were healthy and she loved to decorate my plate with the colors
of the season; but did she know that these wholesome foods contain
phytochemicals?<br />
Phytochemicals
are the active substances in plants that give them their color, flavor,
odor, and protection against plant diseases. Phytochemicals work as
powerful antioxidants, which can increase our resistance to disease and
boost immunity.<br />
While most research focuses on the anti-carcinogen
effects of phytochemicals, the results are equally important to those
who just want to boost their immune system or help reverse the aging
clock.<br />
Scientists at the Human Nutrition Research Center on Aging
(HNRC) rated 60 fruits and vegetables for potency of antioxidants, which
stabilize cells and help fight the damaging effects of free radicals,
which are molecules that weaken the immune system. Antioxidants can help
keep cancer, heart disease and other degenerative conditions at bay.<br />
The
top scoring fruit in the HNRC study was blueberries followed by
strawberries, prunes, black currants and boysenberries. The deeper the
color, the better for you. Many of these antioxidants also have
anti-inflammatory properties, and some naturally reduce blood
cholesterol.<br />
It's important to fill your diet with all the colors
of the food rainbow. Eat the blues, reds, purples, oranges, yellows, and
greens.<br />
Fresh or Frozen Produce?<br />
It's okay if you don't
have time to steam your own fresh veggies, studies by the FDA and the
University of Illinois show that frozen fruits and vegetables are nearly
as nutritious because they can wait to be picked until they're at the
peak of freshness.<br />
Fresh produce is usually picked early, before it's ripe and fully nutritious, so that it ships well.<br />
But
if you're lucky enough to grow your own fruits or vegetables, or you
can buy straight from a farm - then that's where you'll find the most
nutritious fruits and vegetables!!!<br />
What about supplements:<br />
The
value of most supplements is, at best, ineffective. The power of
phytochemicals seem to be lost when removed from food. Except if you're
fortunate enough to find a high quality 'greens drink'.<br />
Click Here to get more info on our green drinks and other supplements!!!<br />
Drinking one glass of a quality 'greens drink' supplies more than 5 servings of powerful, phytochemical rich nutrition.<br />
Other Phyto Foods :<br />
Phyto foods come in many varieties and for all palates. Among the most common sources are:<br />
FRUITS:
Apples, apricots, avocados, bananas, berries, cherries, citrus fruits,
grapes, kiwi fruit, lemons, mangoes, melons, nectarines, oranges,
papayas, peaches, pears, plums. GRAINS: Barley, cornmeal, whole grain,
quinoa, brown rice, wheat germ. NUTS and SEEDS: Flaxseed (a small brown
seed used in cooking), macadamia, pecans, sesame seeds, walnuts.
VEGETABLES: Asparagus, beans, beets, broccoli, brussel sprouts, cabbage,
carrots, celery, cauliflower, corn, eggplant, dark leafy greens and
lettuces, mushrooms, onions, green and dried peas, sweet and hot
peppers, white and sweet potatoes, pumpkin, soybeans, watercress, winter
squash, tomatoes. And a host of others.<br />
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-6654718993475629350.post-72385974363636167692012-09-15T12:37:00.000-07:002012-11-02T12:37:29.076-07:00The Best Results<div id="article-content" style="text-align: justify;">
I'm not sure about you guys, but getting to the gym is sometimes a
pain in the butt, but we all have to do some things we don't want to
do, right...: }<br />
At the gym I was doing bicep exercises and my goal was
<br />12 reps each set.<br />
Each set I did, I tried to increase the weight and make it a bit tougher.<br />
It got much tougher.<br />
So much, that by the 8th rep, I wanted to 'throw in the towel'...but I didn't!!!<br />
I wanted to stop so badly, but I didn't.<br />
What I did instead was give just 5% more effort and I didn't stop at 12 reps, I went to 15.
<br />You see, we need to be reminded that the MAGIC doesn't happen on the
1st mile, it happens when you go the EXTRA mile for yourself and for
others.<br />
Anybody who knows anything about weight training or
dieting will tell you that you get most of your results from those last
2-3 reps you don't want to do, or from those last few weeks that you
really don't want to diet.<br />
But here's the catch.<br />
Most people quit on themselves and their dreams, right when it gets tough.<br />
Unfortunately,
they then never get to taste the MAGIC that could have taken place for
them. That same magic that could have transformed their body from
ordinary to extraordinary.<br />
And that TASTE is so sweet, it really
is unfortunate that more people don't give themselves the gift of going
the extra mile, so they too can enjoy living life in the body of their
dreams.<br />
(Shameless plug: Some of the best feedback I get from my 'Living Health - Weight Loss Audio Program', is that it shows you how to easily go that extra 5% and win.)<br />
I've
said it over and over again, but I'll repeat it here one more
time...you don't have to be 50% or 100% better then everyone else when
you diet or exercise.<br />
5% is it.<br />
Yes, that's it.<br />
Persist past your desire to stop dieting or exercising. Do a little bit more today.<br />
Do one more rep.<br />
Workout 15 minutes longer.<br />
Drink one more glass of plain, fresh water.<br />
Eat one more large bowel of salad (without a lot of dressing).<br />
And encourage one more person to exercise with you.<br />
Are YOU ready to give 5% more today?<br />
I can't tell for sure, but I really feel that you are ready.<br />
Am I right?<br />
Make your move.<br />
P.S.
In the last 30 days, over 1,012 individuals have used my Living Health
Audio Program to quickly and easily add that 5% - 500% extra motivation
into your life. Would you like to be next?<br />
Are you ready? Learn More Now!<br />
</div>
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-6654718993475629350.post-12252316629686701262012-09-08T12:36:00.000-07:002012-11-02T12:36:39.619-07:00Laser In Situ Keratomileusis<div style="text-align: justify;">
SIK - laser vision correction, is a procedure for the correction of
moderate to high degrees of myopia (nearsightedness). LASIK will also
correct low to moderate degrees of hyperopia (farsightedness) and
astigmatism associated with myopia.</div>
<div style="text-align: justify;">
In order to really understand the LASIK procedure,
the patient must have a working knowledge of the Cornea. The Cornea is a
clear window to the eye and is transparent tissue. Generally, the
cornea is 11.5mm in horizontal diameter, which is roughly ½ inch. The
center most portion of the cornea is about 500 microns thick.</div>
<div style="text-align: justify;">
The
day of the procedure begins with the arrival at the center of choice. Of
course, the first matter at hand is collection of payment and consent
forms. Oral Valium, in most cases, is dispensed to relax the patient.
Pre-operative topical antibiotic, anti-inflammatory and anesthetic drops
are given.</div>
<div style="text-align: justify;">
The patient will be escorted into the surgery suite.
The surgeon will then examine the eye under the slit lamp and will apply
a gentian violet dye to the pupil. These markings give orientation for
astigmatism, when patients lie down their eyes tend to roll slightly;
therefore, these marks allow for a perfect line up. Also in the case of a
"free flap", the mark would allow proper orientation of the cap back on
the eye.</div>
<div style="text-align: justify;">
The patient is now ready to be placed in position in a
reclining surgical chair. Eyelashes are covered with a plastic drape and
a speculum, lid holder, is inserted to hold your eyelids open. The
opposing eye is patched closed. LASIK
is most commonly performed bilaterally (both eyes on the same day).
Patients remain awake during the procedure, and the eye is numbed with
drops. There is no discomfort during the procedure.</div>
<div style="text-align: justify;">
The patient
will be asked to focus on a light, most surgeons provide a coach or hand
holder to assist the patient through the process. The coach's job is to
tell the patient everything that is going to happen before it happens.
Patients will also be reminded to focus on the light, keep still, and
breathe normally.</div>
<div style="text-align: justify;">
The surgeon will begin the placement of the
suction ring (the microkeratome blade will attach to this), once good
positioning is obtained, suction is applied. The patient will generally
feel pressure and vision will go dark; however, there is no pain
involved. The microkeratome will be placed on its track, after an
adequate amount of pressure is fulfilled. The surgeon will then start
the microkeratome blade across the cornea creating the flap. The flap is
left attached to the cornea by a hinge, which is made by having the
microkeratome stop before it fully traverses the diameter of the cornea,
leaving an uncut portion. The flap is 160-180 (about 4 human hairs) of
the 500 microns. The patient will hear a buzzing sound and feel a mild
vibration. Once the flap is complete, the suction ring and the
microkeratome are removed.</div>
<div style="text-align: justify;">
The flap is then lifted by the surgeon,
and folded back out of the way. Then the excimer laser is used to
reshape the remaining surface of the cornea. The laser treatment
typically lasts less than one minute. During the laser treatment, the
patient will hear the click sound of the laser and might also smell a
slight burning odor. The treatment will last from 30 to 90 seconds. One
diopter of correction will take approximately 8 seconds. The surgeon has
control of the treatment at all times. Should the eye move off center,
the surgeon could stop and then restart the laser treatment. The amount
of laser treatment necessary is based on the patient's particular
prescription. This information was programmed into the laser prior to
arrival for surgery.</div>
<div style="text-align: justify;">
Once the laser treatment is complete, the
surgeon will irrigate the treated area and lay the flap back into its
original place where it will adhere to the eye without the need for
sutures. Topical drops will be applied and the area will be smoothed.
Most surgeons wait 1 to 3 minutes to insure the corneal flap has fully
re-adhered. At this point, patients can blink normally and the corneal
flap remains secured in position by the natural suction within the
cornea. While it is possible to dislodge the corneal flap during the
first day or two by physically rubbing the eye, this event is actually
quite rare. Before the patient leaves, the surgeon will examine both
eyes to insure that the flap is still in position.</div>
<div style="text-align: justify;">
Since the
protective layer remains intact with LASIK, patients are only placed on
an antibiotic and anti-inflammatory drop for about a week. Preservative
Free artificial tears are used initially for dryness. Vision is usually
quite good the following day with LASIK.</div>
<div style="text-align: justify;">
LASIK
patients are instructed to wear protective eye shields while sleeping
the first night to prevent accidental trauma to the cornea flap during
the early healing period. The excimer laser is an ultraviolet laser,
which utilizes Argon and Fluorine gas to create a non-thermal, or cool
beam, of laser light, which can break molecular bonds in a process
commonly, referred to as "photoablation". A simple way to imagine how
the laser works is to think of it as placing the curvature from your
glasses or contact lenses onto the front surface of your eye, allowing
you to see without corrective eyewear.</div>
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-6654718993475629350.post-17131446551451453612012-09-01T12:35:00.000-07:002012-11-02T12:35:46.400-07:00How to Develop the Attitude<div id="article-content" style="text-align: justify;">
During a catalogue search at my local library, I came
<br />across this title: "Fitness without Exercise - The
<br />Scientifically Proven Strategy for Achieving Maximum Health
<br />with Minimum Effort." This book by Bryant Stamford and
<br />Porter Shimer really misses the point. After all, fitness
<br />is more of an attitude than a destination.<br />
I found another title for a book that is a better concept
<br />and is one with which I completely agree. "Walking: the
<br />Pleasure Exercise," a book by Mort Malkin. Actually,
<br />during my research at the library, more than 20 per cent of
<br />the items had *walking* in their titles when I used
<br />*fitness* as the search-word. Makes sense, doesn't it?<br />
Walking is naturally one of the best places to start
<br />creating a Fitness Attitude. For one thing, it gets you
<br />outdoors, and that's good for the fitness of your head! In
<br />addition, it uses all the large muscles in your body, it's
<br />low-impact, and it doesn't require any special equipment.
<br />It is something you are already expert at doing, and your
<br />body is perfectly designed for it. Hooray! You've got an
<br />awesome place to begin on your way to having a Fitness
<br />Attitude: Go for a walk every day.<br />
Now, I'm going to make a confession. Even though I place a
<br />high value on health and nutrition and fitness in general,
<br />I sometimes have to really make an effort to get out the
<br />door with my walking shoes on. Today, for example, it was
<br />rainy and cold. I had a back-log of emails to answer, and
<br />had eaten a heavy lunch. It would have been really easy to
<br />make a very good case for staying indoors by the woodstove
<br />with my computer screen glowing away.<br />
At a time like this, momentum helps. I feel weird when I
<br />have to miss my daily walk because over time it's become a
<br />part of my life. It easier to walk consistently when you
<br />make it a routine, or you have a ritual to help you get out
<br />the door. A routine will also to carry you along. Decide
<br />on a length of time for your walk, rather than setting a
<br />distance. Then, go! Some routes will become your
<br />standards, and then you won't have to plan - which is one
<br />of the benefits of a routine. Used appropriately, routines
<br />free your thoughts, so you can contemplate topics more
<br />interesting than whether to make a right or left turn at
<br />the corner.<br />
Good for you, if you use a treadmill, gym, or other
<br />walking strategy such as mall walks. Still, if you can
<br />possibly make arrangements, spend at least some of your
<br />walking time outside. Time in the open air is part of
<br />fitness as an attitude.<br />
Which brings up the question of food as it relates to the
<br />attitude of fitness. Generally, when you are eating foods
<br />that have a good natural basis, (like salads that aren't
<br />drowning in some oily vinegar dressing, or a vegetable stir-
<br />fry that isn't heavily glazed with high-sugar sauce), you
<br />don't crave garbage non-foods like my personal favorite:
<br />red licorice. Still, the packaging of 'snack foods' and
<br />the ease and portability they afford in our frenetically
<br />paced culture means that sometimes, you're going to eat
<br />junk. Once you've established your Fitness Attitude,
<br />though, processed 'foods' stop being a staple in your diet,
<br />and that's a better fit.<br />
As you put attention on fitness, your life will soon
<br />include the pleasure of walking daily and a natural hunger
<br />for whole foods that are nourishing to you. A Fitness
<br />Attitude isn't complicated, and you'll feel better. You
<br />simply will.<br />
</div>
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-6654718993475629350.post-66548858487480320542012-08-25T12:34:00.000-07:002012-11-02T12:35:03.904-07:00The Good, The Bad, And The Visually Acceptable<div style="text-align: justify;">
During consideration of having LASIK - Laser Vision Correction, each
patient must weigh the benefits and risks of having such a procedure. It
is essential that patients understand potential risks associated with
the LASIK procedure. Although, it has received FDA approval and is
considered to be safe, there is risk of having a serious
vision-threatening complication. While approximately 1% of patients have
complications with their LASIK procedure, even fewer experience a
serious flap related complication. LASIK is an extremely effective
procedure that is suitable for high, moderate or low prescriptions.</div>
<div style="text-align: justify;">
Complications
can occur due to the Laser component of the procedure or the
Keratectomy step of the procedure. There have been no reported cases of
blindness following either PRK or LASIK, anywhere around the world.</div>
<div style="text-align: justify;">
Undercorrection, is when the intended amount of laser correction
is not obtained during the primary procedure. In extreme cases of
undercorrection, after stabilization, an enhancement may be necessary to
obtain optimum results. Undercorrection can result from a number of
factors: the healing response of the eye, the hydration of the cornea
during treatment, the laser's calibration, or temperature and humidity.
Often time undercorrection is deliberately induced to create a
monovision effect.</div>
<div style="text-align: justify;">
Overcorrection occurs when the desired
treatment is exceeded, this causes an eye to become farsighted. Often
this condition will correct itself, as the cornea tends to bounce back
somewhat towards its original shape following the procedure. However,
should the patient remain hyperopic (farsighted), it is possible to
perform an enhancement to obtain the desired correction.</div>
<div style="text-align: justify;">
Corneal
haze occurs in the normal healing process of the cornea; however for
most patients (95% +) it does not affect their vision. The haze is
actually caused by a collagen protein that has developed on the surface
of the eye. For those patients who do develop haze, it usually clears
gradually over many months following the procedure.</div>
<div style="text-align: justify;">
People may
experience poor night vision, night glare, haloes and starbursts even
before having vision correction by laser. Night glare is common
immediately following the LASIK procedure and typically last for a short
period of time; however, it is important that you discuss your pupil
size with your physician. Patients with large pupils when dilated are at
a higher risk of having decreased night vision.</div>
<div style="text-align: justify;">
Although the risk
of infection is rare, it is probably the greatest risk during the first
48 to 72 hours following LASIK. Because of the potential dangers
resulting from infection, antibiotic drops are dispensed both before and
after the procedure.</div>
<div style="text-align: justify;">
Another complication involves a
non-infectious infiltrate developing beneath the flap. A cloudy
accumulation of inflammatory cells gives the appearance of swirling sand
and has been dubbed "Sands of the Sahara". The cause is unclear;
however, it can be successfully treated by the use of topical steroid
eye drops or lifting the flap to remove the debris.</div>
<div style="text-align: justify;">
Some patients find their best vision after LASIK
not as good as with their glasses or contacts. This is called a loss of
best corrected visual acuity. The final result depends not only the
procedure but how a patient heals. Healing determines the speed of
visual recovery, the sharpness of vision and the need for enhancement.
As the degree of correction increases, the importance of healing to the
final visual outcome also increases.</div>
<div style="text-align: justify;">
Blindness is the number one
concern of all patients considering LASIK. In surgery, as in life,
anything is possible; however, there has not been a reported case of
permanent blindness occurring after LASIK surgery.</div>
<div style="text-align: justify;">
A major component of LASIK surgery
is the creation of the corneal flap (keratectomy). The first
complication associated with the keratectomy is an incomplete flap,
which can be caused by an obstructed microkeratome. Second is a thin
flap, which occurs if there is a loss of suction. These types of
complications will not affect the final outcome; however, it can prolong
the recovery process sometimes leading to a secondary procedure to
complete the correction.</div>
<div style="text-align: justify;">
Another complication resulting from the
keratectomy is a "free cap". A free cap occurs when the flap is cut
completely across the cornea leaving no connecting tissue. Although this
is considered a complication, LASIK was originally performed without a
hinge. This condition is manageable by the surgeon, and excellent vision
can still be achieved.</div>
<div style="text-align: justify;">
LASIK dramatically reduces your recovery
time and decreases the chance of many of the procedural risks, as
opposed to RK. The procedure takes only a few minutes to complete and
entails minimal discomfort. LASIK requires more technical skill and
training than other laser procedures.</div>
<div style="text-align: justify;">
The number of people
considering refractive surgery is at an all time high and LASIK is
considered by virtually all refractive surgeons to be the procedure of
choice today.</div>
<div style="text-align: justify;">
Experience has shown us that vision correction using
the excimer laser has been overwhelmingly successful in reducing
myopia, hyperopia and astigmatism. While vision improves following the
procedure, the degree of improvement may vary with each individual.
Overall, 98% of typical patients achieve 20/40 vision or better after
one procedure allowing them to drive legally, play sports, and join the
police or fire departments. Patients may receive a second enhancement
procedure to further improve their results if their vision is below
legal driving levels. Generally, there is a 10% chance that a patient
will require an enhancement procedure. This chance is less in patients
with mild myopia (approximately 5% chance) and greater in patients with
extreme myopia (approximately 20% chance).</div>
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-6654718993475629350.post-22075493828865541352012-08-11T12:33:00.000-07:002012-11-02T12:34:11.269-07:00Prevent Suicide Now<div style="text-align: justify;">
A website called Prevent Suicide Now.Com recently came to my
attention by chance. I almost sent it back into cyber obscurity with a
mouse click as it seemed unlikely to be of any interest or use to me in
my carefree home business programme.</div>
<div style="text-align: justify;">
My
first thought was that a website dedicated to suicide must be macabre.
However, a tour of the website revealed that a great deal of loving
work had gone into its creation. The site's purpose is to prevent
suicide and raise public awareness of the subject. In America alone
over 31,000 lives ended in 2002 as a result of suicide. That is one
suicide every sixteen and a half minutes. Trends show the suicide rate
to be increasing.</div>
<div style="text-align: justify;">
There is a touching remembrance section on the
site. The first memorial on the "wall of angels" is to a little girl
aged 13 who was driven to suicide by school bullies. I could hardly
bear to look at the photographs of the other beautiful, bright children
who became "angels" in their teenage years. In the year 2002 in
America a total of 4,010 people below the age of 24 committed suicide.
That equates to 11 young lives destroyed each day. Suicide is the
third leading cause of death in the 15-24 age group.</div>
<div style="text-align: justify;">
Suicide is a
subject which most of us would wish to avoid. We would rather not think
about it, let alone discuss it. We are uncomfortable when dealing with
people who have been bereaved through suicide and feel helpless when
somebody we know is tormented by suicidal thoughts.</div>
<div style="text-align: justify;">
Our reluctance
to contemplate the issue of suicide is understandable. It is painful
and we don't want to be reminded of our own mortality, but we would be
better equipped to deal with the issue if we were brave enough to face
suicide and become familiar with its features. The ability to recognise
the enemy would give us a better chance of knowing when help should be
sought.</div>
<div style="text-align: justify;">
Seeing the photographs of the young suicide victims
reminded me of two young women I used to know but had not thought of for
some time. I was friends with both these women but they never met each
other. Their lives, however, strangely paralleled each other for a
while when they reached the age of 25.</div>
<div style="text-align: justify;">
My friend Janet had been
engaged for two years and was looking forward to a traditional white
wedding. The wedding dress and cake had been made and the big day was
only two weeks in the future when her fiancé abruptly broke off the
engagement. She was quietly devastated. Janet was a warm person with a
wonderful sense of humour but she was not a pretty girl - not ugly -
just not a head turner and she was rather shy. Being jilted shattered
her self-confidence and she suffered through several lonely years before
finding another boyfriend. He treated her abysmally but she felt that
it was better to put up with his behaviour than to face the loneliness
of being single. By then Janet was approaching the dreaded 30th
birthday and felt like everybody else in the world was married. I was
relieved when she finally found the courage to end that relationship.</div>
<div style="text-align: justify;">
My
other friend was Cathy. Like Janet, she was jilted only a couple of
weeks before her wedding was due to take place; with impeccable timing
her fiancé chose to dump her on the very day her wedding dress was
delivered. Cathy was a charming, sweet girl but, unlike Janet, she was
also extremely pretty and outgoing. Cathy had many friends and, with
her good looks and bubbly character, was very attractive to men. She
bounced back from the rejection and had a new suitor within a matter of
months. I thought her new boyfriend was much nicer in every way than
the former fiancé and that the jilting had been a blessing in disguise.</div>
<div style="text-align: justify;">
The
last time I spoke to Janet she was blissfully happy. She had met and
married a lovely man and was living by the coast with him and their two
gorgeous children. Cathy never married; she hanged herself at the age
of 26. We were all utterly shocked: we had not realised that Cathy was
hiding deep depression behind her pretty smile.</div>
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0tag:blogger.com,1999:blog-6654718993475629350.post-70094372933866620512012-08-04T12:33:00.000-07:002012-11-02T12:33:31.344-07:00The Magic of Pain Free Good Health<div id="article-content" style="text-align: justify;">
Has the use of aromas and herbs, only recently been appreciated
for their healing, and recuperative qualities? Most certainly not.<br />
Aromas
had been used for medicinal, spiritual, and magical purposes going back
as far back as Egyptian times 3000 B.C. Even further back in time 5000
B.C. the Tassili cave paintings showed women wearing fragrant flower
garlands. There are frequent mentions of the use of potions throughout
history - Pliny the 1st century Roman historian, mentions in his Natural
History narrative, 32 remedies prepared from roses, 21 from lilies, 17
from violets, and 25 from pennyroyal. Ancient Indian cultures used
sandalwood for genito-urinary infections.<br />
Nostradamus, at the age
of 21 received a licence, having studied in Montpellier France, to
practise medicine. One of the formulae which he used as a remedy for
several conditions, has survived to this day, and was compounded of rose
petals, cloves, lignum aloes, and the dried roots of iris and sweet
flag.<br />
The ancient Greeks also contributed to the origins of herbal
medicine. Dioscorides, a military doctor was the author of De Materia
Medica a book on herbal medicine, which was the foundation of all
subsequent books for a further 1600 years. Galen another Greek doctor
also wrote a major book on herbal medicine De Simplicibus in the 2nd
century which was used up to the middle ages by the Islamic physicians.<br />
The
word of herbalism was carried to Europe via the crusaders, and the
texts were translated into Latin, which when printing was developed, the
information became more widespread, though only if you could read. So
herbal folklore passed on from generation to generation, by word of
mouth. In the 16th century John Gerard published in 1597 the "Herbal or
General Historie of Plantes". He had been greatly influenced by the
great medical scholar Paracelsus.<br />
Now in recent time the medical
fraternity is becoming aware of the benefits of some of these ancient
methods, and in the United Kingdom some areas are becoming available on
the National Health System.<br />
</div>
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bendothttp://www.blogger.com/profile/02417530757518509520noreply@blogger.com0