Jun 05

Treatment for everyday aches at home

You’ve always thought of yourself as a healthy person. So what’s with the stiff back every morning? Or the knees that sound like crackling glass when you walk up the stairs? Maybe it’s your shoulders that ache after a session at the computer, or the twinge in your hip when you reach for something on a high shelf. These minor aches aren’t just annoying–they also get in the way of your life, making you less productive at work and less energetic when you want to play. Here’s help.hurt

Why does it hurt?

Pain from a serious injury demands immediate care. Less intense pain, the kind we’re talking about here, often signals a bad habit or other problem that–though not necessarily urgent–needs attention.

1. Spotty sleep

You know you can get a neck cramp if you sleep in the wrong position. But simply not sleeping enough, or soundly enough, can make things hurt too. “If you don’t rest well, your muscles don’t get downtime”, explains Douglas Paauw, M.D., professor of medicine at the University of Washington School of Medicine in Seattle. “That has a huge impact on pain.”

2. Past injury

You may be getting a “hello again” from the knee you landed on years ago or the elbow you twisted. “When you’re injured, sometimes the body doesn’t heal perfectly,” says Scott Fishman, M.D., a pain specialist at the University of California, Davis, School of Medicine and a member of the board of directors of the American Pain Foundation. Scar tissue may have reduced your ease of movement, contributing to the degeneration of joints and muscles. Or you may have put stress on another body part to accommodate the injury–when you favor a weak hip and end up straining the opposite one, for example. You’re especially likely to hear from those old injuries first thing in the morning because of diminished blood flow to these areas when you sleep.

3. Getting older

Tendons and ligaments lose flexibility with age, and joints and spinal disks become less well lubricated, so you may feel stiffer. “Around age 35 or 40, things start aching and hurting that didn’t earlier”, says Robert Gotlin, M.D., director of orthopedic and sports rehabilitation at Beth Israel Medical Center in New York City. Though stiffness can make exercise more challenging, you’ll feel worse if you’re not physically active.

4. Arthritis

Osteoarthritis (the breakdown of cartilage in the joints, leading to inflammation) is the type we associate with aging. It’s also the most common form of arthritis, causing pain and joint enlargement in the knees, hips, big toe, tips of the fingers, base of the thumb, or spine. But arthritis pain isn’t inevitable with age: Though more than half of people over 60 show signs of the disorder on an X ray, fewer than one third notice symptoms. Younger people can get arthritis, too, especially if a joint has been injured repeatedly.

5. Posture

Lifting your chin as you read the computer screen, hunching over the kitchen counter, cradling the phone between your ear and shoulder–when your body is out of alignment, your muscles and joints will protest.

6. Overdoing it

Stomach-Ache

Pushing yourself hard in a way your body isn’t used to–starting a new exercise program, painting the living room, planting shrubs-can strain or even tear muscles. Likewise, repeating the same familiar motion without a break–inputting data using a keyboard or scrubbing bathroom walls–can irritate tendons and inflame nerves too. Interestingly, if you must repeat movements under severe time pressure, you may suffer more, says Mary Jurisson, M.D., a physiatrist at the Mayo Clinic in Rochester, Minnesota. The nervous system goes into what’s called “overflow,” when more nerves than necessary fire, which can cause fatigue and lead to muscle aches. That’s why people such as data entry workers–who must meet specified productivity demands–are more vulnerable to repetitive stress injuries than techies who may spend far more hours at the computer but under no particular time pressure.

7. Weight gain

Excess pounds put stress on joints and add to arthritis risk: “For every pound of body weight, your hips and knees feel five to ten pounds of pressure,” says Stanford Shoor, M.D., chief of rheumatology for Kaiser Permanente. Equally important, excess weight often goes hand in hand with a sedentary lifestyle. And without exercise, tissues that are already stiff become weaker, shorter, less flexible, and more vulnerable to injury.

How to help yourself

For minor aches, the following measures are often enough to ease the pain:

1. Get moving

“The more you rest, the harder it is to stop resting,” explains Dr. Fishman. “Usually you’re better off continuing to move, though it doesn’t have to be strenuous, and certainly exercise shouldn’t cause more pain.” Start before you get out of bed in the morning with a few easy stretches specifically for your stiff areas–warm up back muscles, for instance, by bringing your knees to your chest and gently bouncing them (do one at a time if that’s more comfortable), or loosen up a stiff ankle by flexing your foot and moving it around in a circle.

More vigorous exercise is important too. “Strong muscles take some of the pressure off the joints,” says Dr. Shoor. “Many studies have shown that strengthening the muscles in the front of the thigh will reduce arthritis pain in the knees.” Riding a stationary bike helps work those thighs, and walking is one of the easiest and best overall conditioners. Check with your doctor before embarking on an exercise program, and take it slow: Begin with five or ten minutes a day, then gradually work up to half an hour, five to seven days a week.

If the pain is bad and it’s hard to work out on your own, consider a physical therapist. In just a few sessions (or maybe only one), an expert can show you how to exercise safely and can tailor a workout to your needs. Physical therapists may also suggest devices, such as a wrist splint or a knee brace, to correct movement or posture problems. Check before you schedule an appointment: Some states–and insurance companies–require a physician’s referral.

2. Go ergonomic

Make sure that your workstation-whether at home or in the office-is set up correctly. You need a chair that keeps your head and spine aligned as well as a keyboard that’s low enough so that your wrists don’t have to bend forward or back. If you’re on the phone a lot, invest in a headset. While you’re sitting, fidget. “Have a five-year-old child as your role model,” advises Dr. Jurisson. And get up for a real break at least once every hour. “There isn’t any posture that’s good for your joints if you sit in it for hours and hours,” she says.

3. Sleep well

For sounder rest, cut back on caffeine and alcohol, avoid beverages after dinner (so you don’t keep waking up to go to the bathroom), and give yourself time to wind down in the evening–no late-night bill paying, Web surfing, or TV news watching. Research suggests that the kindest mattress for your back is not super-hard, as we used to think, but medium-firm. If you have neck pain, try a contoured pillow–experiment with different types and sizes.

4. Change the temperratuer

For an acute injury, such as a sprained ankle, apply ice. The cold will reduce inflammation as well as the pain from swelling. But, says Dr. Gotlin, for sore or tense muscles, or other ongoing aches, it’s your choice–ice or heat. “Go with whichever feels better,” he advises. To protect your skin, put a layer of fabric (lightweight wool is best) between you and the ice pack or heating pad, applying either three or four times a day, for no longer than ten minutes, with 15-minute breaks between applications. Don’t apply heat or cold if you have circulation problems, nerve damage, skin sensitivity, or an infection.

Drug relief: tips to keep you safe

kidney_painYou can’t miss the headlines: In recent months, one painkiller after another has come under a cloud. First Vioxx was taken off the market when studies showed that it increased the chances of heart attack. Two other drugs (Bextra and Celebrex) that belong to the same group of cox-2 inhibitors, as well as the over-the-counter Aleve (naproxen sodium), were also linked to heart problems. In addition, Bextra was implicated in a rare but serious skin reaction. As of late December, Celebrex, Bextra, and Aleve hadn’t been withdrawn, but researchers were planning to take a closer look.

Does that you mean you have to grin and bear your aches? No. Remember that cardiovascular risks tended to be found when patients were taking these drugs for long periods, especially at high doses.

Still, to be safe, experts advise that you:

  • TALK TO YOUR DOCTOR before taking any painkiller, even over-the-counter brands. Depending on family history and your own current health problems, one type might be less risky for you than another.
  • DON’T EXCEED THE RECOMMENDED DOSAGE unless a physician advises it. If the suggested amount doesn’t relieve your pain, you might do better with another medicine.
  • PAY ATTENTION TO SIDE EFFECTS. Tell your doctor about any new symptoms; they could be linked to your medication.
  • DON’T FORGET NONDRUG APPROACHES. Losing weight, working out, and using devices like splints can relieve pain. Even if you do need medication, don’t abandon these strategies.

See your doctor if you have …

  • Sharp or stabbing pain
  • Pain that radiates along the arm, leg, or elsewhere in the body
  • Pain that’s accompanied by other symptoms, such as a fever, weight loss, weakness, or a change in skin color
  • Pain that gets worse, keeps you awake at night, lasts longer than a week or two, or that simply makes you uneasy.

Any of these could be a sign of a more serious problem that needs medical attention.

Sep 04

The Best Waffle Maker Is The One That Your Palate Likes Best!

Waffle makers come available in two different types. These two different types are no other than American-style and Belgian-style. Belgian waffles can be described as being round, fluffier, and much taller than their American counterparts. Traditional American waffles are thinner, much more square, and they have deep wells. These deep wells are designed to hold fruits, whipped cream, and or syrup. The round waffles, which come with either type, are something that tend to be small on the average. They also yield only one waffle at a time. Square irons produce perforated waffles. These perforated waffles can be torn or cut into four separate pieces.

The cooking process easier

Having the best waffle maker possible makes the cooking process easier. The process that goes along with the cooking of waffles in either one of these two waffle irons is something that is not complicated at all. If anything, it is simple, and you just do it as follows. First of all, you make sure that the temperature is where it should be, and most waffle irons do come complete with an indicator light that does tell you when the waffle iron is hot enough to use. The next step is to ladle in the batter and then wait until the waffle releases itself from the grids in an easy manner. Some units do come along with controls that do permit you to personally select the level of browning that you want. There are pro-style waffle makers out there that require you to flip them the unit over itself with the help of a handle during the baking process. This is done in an effort to evenly distribute batter and to make waffles even fluffier in essence. These irons are usually fun to use, but we have found very little evidence that does clearly show one thing, and this one thing is this. It is that the waffles that are made by these irons are supposed to be significantly better than those that belong to models where you don’t have to flip the irons over.

Belgian type waffle makers are said to perform way better than those of American-style models. This is because they are said to make waffles that are fluffier and more crunchier than the American variety. The deeper pockets that these waffles do have are said to, give the outside of the waffle an advantage, and this advantage is in the crispiness. The outside of the waffle is crispy while the inside remains moist.

What is the very best waffle maker?

There is an abundance of waffle makers on the market to choose from overall. The Presto 03510 Flipside Belgian Waffle Maker that costs about $45 gets a lot of very high ratings. There were about 850 owners of it that posted reviews to Walmart.com and Amazon.com combined. Another great waffle maker choice is no other than the Kitchen Aid Pro Line Waffle Baker that costs an estimated $200 and clearly has the advantage of being able to make two waffles at the very same time. Editors from the Good Housekeeping Research Institute do say it is definitely the very best from the rest. This is because it was able to beat out the 11 other models that they do personally test.

Some of the features of this extraordinary waffle maker do include automatic shutoff, has a built-in digital timer, and a very easy to clean fast non-stick surface. This awesome waffle maker got more than 200 reviewers combined at both Cooking.com and Amazon.com to give it very high ratings. The Waring Pro WMK300A Professional Belgian Waffle Maker that costs an estimated $70 is a pro-style flipping model waffle iron. It is a waffle iron that has managed to accumulate a whole lot of feedback from consumers. There was also dozens of complaints that this waffle maker wasn’t heating properly as it should after a while. There are a lot of owners that are happy with this waffle maker despite this fact. Based on the consistency of these customer complaints, however, we choose not to recommend anyone to buy this specific waffle iron at this time.

The best waffle maker is more than just about the specific brand, type, or what others are saying about it overall. It is also about your personal opinion, your personal needs, and the kind of waffles you are looking to cook at the end of the day. It gets personal, and stays personal, with each and every actual cooking of your waffles. The best waffle maker is the one that tickles your palate in the best food-wise and taste-wise way!

Sep 04

Basic Kitchen layout shapes

What determines the shape of your kitchen?

Basic kitchen layouts come in a variety of different shapes and sizes. Kitchens as the old saying goes follow shape and function. Kitchens will be shaped in certain shapes because of the different appliances in them like fridges, freezers, oven and waffle makers, yet also because of design trends. Some of the most common kitchen shapes are the straight, the galley, the L, the U and also the G. These kitchen shapes are all based on the triangular work space.

The work triangle is an imaginary triangle that links the range, the fridge and the oven. The maximum size of this triangle in any kitchen is 26 foot.

Straight / Single kitchen

The straight kitchen does not have a work triangle as it is only a single wall. This shape is usually only for very small kitchens, or for smaller secondary kitchens in larger houses. It is the ideal kitchen layout for a small apartment.

Pros

Ideal for small kitchens, where there is no need for a work triangle. If you are looking for a low cost kitchen shape this is the one for you.

Cons

There is little or no scope for making the kitchen bigger. Lack of storage and little spare room.

Galley kitchen

This type of layout shape derives its name from a ship’s galley, as it is resembles one. Alternatively it is described as a corridor kitchen, and with such a layout all the cabinets are lined up against the walls opposite each other. It is a good concept for a smaller kitchen and everything is in easy reach for the cook to use.

Pros

It makes the most of a limited amount of kitchen space, and it maximizes the storage space. It is easy to clean, and everything is within easy reach. Galley kitchens are relatively inexpensive too.

Cons

Due to being narrow corridors they soon feel cramped, and in the smallest ones it may be a case of there been enough room for the cook. It could also be difficult to have all but the most basic appliances. Cooks can also feel cut off from their guests.

The L Shaped kitchen

The most common shaped of current kitchen designs, and they are highly popular. The advantage of this shape is that there is no problem with pass through traffic at all. There is plenty of space for cooking, and for preparing food. There is generally enough space at the end of the L shape to put a corner cabinet there.

If possible do not make the ends of the L excessively long, about 15 feet at their longest. There can be enough work top space to fit in things to treat yourself with life a coffee machine and a waffle maker.

Pros

Ideal for a medium sized kitchen as long as you use the space wisely. It offers plenty of storage space too. There is room for at least three people at a time in one of these kitchens, but watch which appliances are placed where.

Cons

There can be too many people in the kitchen at once, so put the fridge at the end of one of the L shapes. As there is a bit more space people can gather in the kitchen, which can block the work triangle.

The U Shaped

Closely related the L shape but with extra room for cabinets and cupboards. This is a better design for a larger kitchen, and plenty of scope in it for an island. Depending on the size of the island you may have to have another work triangle.

Pros

Great for a larger kitchen, with the capacity of putting an island in it. These designs give you plenty of scope for installing an island.

Cons

An island could make the work triangle impractical turning it into a one person kitchen.

G Shaped kitchen

Basically this is an extended version of the U shape, with extra seats or appliances at the end of the U. It makes your kitchen more inviting to guests.

Pros

It means that you can get more things in your kitchen, or the extra chairs give it a feel of having a dining area. You can seat more guest and block off the work triangle at the same time.

Cons

It makes the kitchen seem cramped if things are not arranged effectively.

Remember that when you are arranging a new kitchen you can have the design changed to suit your needs, so keep the waffle maker to one side for when your new kitchen is ready.

Sep 04

The Right Waffle Maker Is Something That Works Right Everytime!

As a proud mother of four children, I have learned an awful lot, and this awful lot is all about some very nutritious and filling breakfasts throughout the years. These are an example of some of the favorite food fare that goes on in my home. They are:

1. The Breakfast Taco

The breakfast taco is easy to make. First of all, you buy some flour that is inexpensive or some corn tortillas. You then crack two eggs, and this is two eggs per person, which you do plan to make the tacos for overall. You break the eggs into a bowl and add one cup of water to the egg mixture. You then add in some shredded cheese and then you mix it up. You can then cook up the mixture in a greased or non-stick pan. The choice is yours on this. You then put the pan over medium high heat, making sure to do one thing, and this thing is to stir the mixture often. When you notice that the eggs have started to lose off their liquid quality, you should then turn off the heat, and then proceed to let them cook thoroughly. You then take the eggs out and put them in a serving dish when the liquid is all gone. Make sure not to cover the eggs, as they can get rubbery, and you don’t want this to happen. Warm up the tortillas in the microwave only briefly. You should then take a little bit of butter, which can be done by placing the tortillas in a skillet, and then proceeding to spread a bit of butter out on them. You then fill it with a cup of eggs. If you do have, or if you like to, you can add them into the tortillas. These ingredients to include are hot sauce, avocado/guacamole, bacon, sausage, or any left over meat. Just roll up the tortilla and eat it up.

2. For Pancakes

Do not buy any pancake mix at all! They are charging a very ridiculous price for flour, sugar, salt, and baking powder. This very easy recipe can suffice instead for that. It is as follows. Use one cup of flour, one tablespoon of baking powder, one egg, one teaspoon of salt, one cup of milk, and one fourth cup of oil until all of the lumps are gone from it. You should then heat up a skillet and put in on a medium high flame on the stove. Grease up the skillet with a little bit of butter and pour in the batter to cook up three pancakes. Each pancake does require about one fourth of a cup of batter. When you notice the bubbles begin to burst and they do stay open, you should then make sure to check out the underside, and notice to see if it is brown in color. If it is brown, flip them over, and add a bit more butter to each pancake that you are preparing. Once the butter is melted, remove the pancakes, and then place them on a plate. You can then proceed to serve the pancakes with either bacon or sausage, if you so wish, which works out great for breakfast.

3. For Waffles

I usually do love to prepare waffles on the weekend. This is because they are very slow to cook and good to savor. You can also make lots of extra waffles and freeze them as well. This can make for quick food fare for the weekend. The only thing you have to do is remove them from the freezer and pop them up straight into the toaster right away. The recipe to make some awesome waffles is as follows. It requires one and three fourths cups of flour, one tablespoon of baking powder, one teaspoon of salt, two eggs, and one and three fourths cups of milk, and one cup of cooking oil. Mix all of these things together very well and then place them right away into a hot waffle iron. Cook until the light goes out or the waffle start to get very brown in appearance. Some optional ingredients that can be put on to waffles are nuts, berries, chocolate chips, bananas, and cinnamon.

The right waffle maker gets it right!

The right waffle maker is something that works right every time. This is because it helps you to prepare the right kinds of food fare that your family and you do love the best from the rest.

Jul 08

The benefits of family cycling

As there goes a saying “family is a cell of social” the development of family is associated with power of social. Nowadays, the education and family time are very different. Parents hardly have time to do activities with their children. Instead of that, they just watch television or work with computer, no worries about what their children are doing. Actually, children are keeping their eyes on picture books or game also. This alert situation of the social has been reflected everywhere on newspaper, internet and other media. Many entertainment companies have taken their time to find out the best activity for this case. And cycling is highly appreciated for worthy benefits. Just take a time with me discover what cycling helps us.

  1. FAMILY TIME

Many people argue that bicycling must be the bridge for generations and connect family members closer. Every day, while parents must take care of their job, their children always spend time on studying, doing homework and completing a lot of lessons. And the meal time is for them to do together.

However, in this time, they concentrate on television for news or weather prediction and thus, the common voice in the family nearly disappears. What happen if parents are farer and farer away their children? Parents will have no chance to talk with their kids to understand what they need in that moment or what troubles as well as happiness you have at school. The time for family members is less, making the family not exist as the right way.

Standing at the problem, people have been encouraged to spend less time on working and more time taking activities with families. There are many entertainment types for you to select. Going to the cinema, the zoo or swimming pool together and even taking a trip for some days are suggested. Nevertheless, riding bike is selected for the fulfill foundation. The time to do this action with family seems longer and more useful than others.

Also, during the time riding bicycle together, if you meet any troubles, everything will be resolved by attempt of everyone in family. This must be the most useful lesson. In addition, taking a riding tour does not take you much time to decide. You are totally possible to arrange a weekend day for it. The preparation is not carefully required thus you feel comfortable for your team to join.

  1. EDUCATION

To ride a bike is not easy for the first beginners. During the training time, you could teach your kids how to ride a bike. This offers a lot of skills that a child needs to know. The first thing is balance on a bike. It could very convenient for you to choose the best balance bike for your kids. This kind of bike is seen as the best idea for children to learn how to ride a pedal bike later. For children, how to keep their body balanced is quite complicated to do. Thus, parents must find the simplest way to help them grab the last purpose.

The secondly, riding a bike allows kids improve the ability of concentration. While being in control of a bicycle, everyone always fully focused on the road, the surrounded things for safety. By putting mind just in the activity, kids are able to learn how to ride more quickly also. This skill is very helpful for them to do anything in the future. It is because, without focus we could grasp the success in the end. The distraction is the main reason for any failures. You had better teach your kids that reality. When you want to hunt a target, highly concentration is the unique requirement that must be essential.

Thirdly, how to see surroundings in the sensitive way is taught through riding bicycle. Not only focusing on cycling, the kids must also take an overview of everything beside them. In reality, on the street, there are a lot of cars and other big vehicles that children need to avoid to protect themselves. Any barriers on the road must be realized to prevent them from accidents. Therefore, it is necessary to train their observing ability. In the real life, this skill is also very necessary for children. They could learn the life skill to react various situations and persons, making them more grown-up in thinking and sense.

  1. IMPROVE FAMILY’S AFFECTION

In a family including many generations, the general voice is very difficult to find. Thanks for the time to take actions together; they could find more common points. The result is that their relationship gets better and better.  The reaction for riding a bike between family members is seen more than other activities. More importantly, it is because they have much time to do together. Thus, their mind and feeling could be share more. In many families in the USA, after taking time to do some activities like taking a long trip or going to the cinema sometimes, they must admit that riding bicycle helps them improve their affection in the most effective way. The frequencies to hold a cycling tour are more and easier. Also, they are very convenient to arrange the travel diary if the weather is nice or bad. They also have more time to talk and share so their family members become more near and dear.

  1. HOW TO MAKE YOUR FAMILY HAVE ENJOYABLE CYLCLING TRIPS

Understanding the importance of cycling trips for our family, I could suggest some way for you to have enjoyable time:

  • Find the ideal place for your trip: it must be the park path or empty parking lot. The area is safe and comfortable for the trip. For a long cycling trip, the road in the small town is more interesting.
  • Equip your families with comfortable dress and helmet: the dress for riding a bike must be easy for the riders to move and take action. Also, helmet is necessary for your family’s safety. You are essential to have everyone prepare elements in backpack like water, sunglasses, hats, tire pump, foods, medical protections…
  • Ensure to make frequent stop on the road: the short breaks allow people to recover their health to continue riding bicycles.
  • Records the valuable moments by photographs: taking pictures is fun to encourage your kids to ride a bike. It is also the way to you save your beautiful memories with your family. The moment is very difficult to hold.

Riding a bike does not only make us stronger but also helps our families closer. By cycling, you could improve your family’s affection and build a standard family. Our social always hope for the family which contains the best environment for younger generations to grow and develop.

Jul 08

How much exercise do you need

In 1996, the government told us we needed to exercise a minimum of 30 minutes a day to stay healthy. Now that’s not enough, especially if you want to avoid weight gain. The National Academy of Sciences’ Institute of Medicine, which advises the government on health matters, says you need at least 60 minutes of moderate physical activity daily, no matter if you’re age 15 or 50.

With 60 minutes of exercise a day, you can maintain health and reduce the risk of heart disease and cancer,” says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. Research has shown that regular exercise helps keep your weight in check by raising your metabolism and burning extra calories. It boosts energy and self-esteem, builds strong bones, and beats depression and anxiety.

According to the Institute, your hour of physical activity doesn’t have to come in the form of one mega-workout. You can break it up and spread it out over the course of a day. All moderate activity counts, whether it’s walking to class, jumping rope with the kids you baby-sit, or mowing the lawn.

Which Exercise Is Best?

Moderate exercise feels “somewhat hard.” It’s not easy to do. If you’re in average shape, that means fast walking instead of strolling. If you’re in great shape, it means picking up the pace to at least a slow jog. Fitness expert Karen Voight says that, on a scale of 1 to 10, “teens should feel they are exerting at about a seven on the scale to gain the optimal benefits.”

Those optimal benefits include cardiovascular fitness, which enables your heart and circulatory systemto work efficiently. For that, you need aerobic activity at least three times each week. (The American College of Sports Medicine recommends five times each week if weight loss is a major goal.) “Aerobic activity is any nonstop movement performed for at least 20 to 30 minutes that increases heart rate,” explains Voight.

Because aerobics take extra work and dedication, Judi Sheppard-Missett, founder of Jazzercise, points out, “It might be difficult if you don’t love what you’re doing.” Use your imagination to find an activity that appeals to you. “It can be dancing, kickboxing, or walking around the mall,” says Sheppard-Missett, “as long as you get your heart beating and oxygen flowing.”

For as long as she can remember, Krystal Henry, 16, has exercised three or four hours a day at dance class, gymnastics, and other activities. “Since I’m used to a regular schedule, I don’t have to worry about trying to make time to exercise and then end up not having time,” she says. “I know that every day my body is getting stronger and healthier with daily exercise.”

Exercising for Total Fitness

Muscular strength and endurance are two more ingredients of fitness. Voight says teens can do weight training exercises by using strength training machines, dumbbells, or doing exercises that use body weight as resistance. These include push-ups, sit-ups, chin-ups, lunges, and squats. The exercises must be performed two or three times each week in order to get results. Never weight train two days in a row because your muscles need time to rest in order to get stronger.

For a truly complete workout, you have to add flexibility exercises. Becoming flexible enables you to move with greater ease, enhances your posture, and helps relax your muscles. Sheppard-Missett recommends performing a variety of stretches for the entire body. The best time to do them is when your muscles are warmed up after an aerobic activity. Hold each stretch for 15 to 20 seconds without bouncing.

If you’re feeling like you’ll never get enough of every type of exercise, take a deep breath. Remind yourself that any type of physical activity, in any amount, is beneficial. Take advantage of opportunities to get up and move. If you have the choice of surfing the Web or surfing the waves, choose the latter. Ifexercise feels like a chore, make it fun by getting your friends to join you. As you make exercise a priority in your life, you’ll discover that it’s easy to get enough.

RATE YOUR WORKOUT

See if you’re exercising enough by taking this quick quiz. The more “Yes” answers you give, the better your exercise habits are.

1. Yes or No? For every hour you spend watching TV, you spend an hour being physically active.

2. Yes or No? You regularly participate in aerobic exercise that raises your heart rate into a target zone of 50 to 80 per cent of your maximum heart rate for 20 to 45 minutes. (To calculate your maximum, subtract your age from 220.)

3. Yes or No? You’ve been doing stretches for the whole body and have noticed an improvement in your flexibility. Try this quick test from Judi Sheppard-Missett: Sit on the ground with your feet in front of you and a yardstick between your legs. Slowly reach forward without bouncing and measure how far your fingertips can go over your toes. Young female athletes average 4 to 8 inches, male athletes average 2 to 5 inches.

4. Yes or No? When you lift weights, you perform one set of 12 to 15 repetitions per exercise, oneexercise per muscle group. When that becomes easy, you increase the weight slightly.

5. Yes or No? You don’t experience any of the signs of over-exercising. The signs include pain (not just soreness), feeling unusually tired, no appetite, poor sleep, frequent colds, too much weight loss, moodiness, and a loss of enthusiasm for the activity.

6. Yes or No? You feel great after exercising. Getting fit is actually fun!

Jul 08

HEALTHY LIFE WITH OUTDOOR ACTIVITIES

The busy life has stolen almost of your free time to do different activities. So much time do you spend on work and study that you have no time to have any outdoor activities. According to healthy experts, one hour used for labor work including heavy or light job must need 2 hours for relaxing time. It is because the humankind never keeps going on their job continuously in a long time without recreating health.

Above all, outdoor activities are very preferred. This kind brings more benefits to people, especially in the healthy fields. For these reasons, try to arrange your budget time to join an entertainment with your family, friends and even yourself.

It is claimed that outdoor activities help you have chance to spend time in nature air. Riding a bike, taking a picnic and walking along the park are stark examples. Doing exercises in the fresh air improves your mental health and helps you de-stress. Moreover, the time to take these activities allows you to exposure to the natural sunlight, supplying you with the vitamin D of skin to elevate your moods.

The research always shows that spending time in outdoor activities has positive effects on both mental and physical health, also the obesity. It allows you to decrease depression and anxiety while increasing self esteem with the most comfortable feelings.

Why you should take time to join outdoor activities?

  • As I mentioned above, outdoor activity allows you to exposure to the natural sunlight, encouraging the skin recreation and activation through the vitamin D. it is clear that this type of vitamin helps you fight certain conditions, protecting you from heart attacks and cancer. Plus, it helps you keep your young skin for a long time, limiting the aging process.
  • In general, there are various types of doing exercises from indoor to outdoor like gym workouts or at home. But, the training outdoor is the best way for you have profound exercises. You can use legs, arms, body parts and senses from eyes to other at the same time. You have chance to get more exercise instead of just sitting at home to watch television and computer. For example, you spend some hours on walking along the lake side. The fast steps require a lot of calories, burning fat effectively. Thanks for walking; you could put the body in motion, shaping your body in standard.
  • Outdoor activities allow you to be active and possible to eat well without any worries. Your healthy body is always sustainable. Consequently, your life will be better.
  • To imagine that you just sit on the company or at home to do work with a computer without any relaxing activities, it sounds very boring and tired. As the result, you feel more stressful and no way to reduce stress. But, that is never true if you only spend a little time on recreations. I am sure that it makes you happier. You have free time to do as you want so the feelings of comfort and cheer are certain. The more activate you are, the happier you feel.
  • It could be explained more that stress always exists in life and its impact on us is different. When you feel uncomfortable and distressed, it means that the stress become more than a problem. A balanced lifestyle from outdoor exercise is the best solution. It is the time for you to keep mind in balance and manage stress better. Yoga or meditation is the way for relaxation more efficient than any others.
  • The life has shown that thanks for outdoor recreation, a lot of people who have dangerous diseases like cancer overpass their bad and desperate feelings. They keep their life longer after this outdoor treatment. They could leave all life burdens and just enjoy their own time with favorite. It is possible for them to relax their soul totally and have mind in fresh air.
  • A small benefit from outdoor activity brings to you is ability of concentration. This ability will be highly improved. During the training time, you must focus your mind on everything. This is more effective to train your children to concentrate their target of the process.

What outdoor activities are for you?

Outdoor activities are different and there are a short range of them for you to easily select. However, which is the most suitable for your body, your health and your time. In my case, I love riding a bike so much. We have a riding team including people who are interested in cycling. With us, this is the useful action for us to train our health and our community. It usually takes us 5 days a week to take care of the current job; hence we just have weekend to enjoy the outdoor time. A long trip with bicycle from the early morning allows us to have much time to dive in the fresh air with nature sunlight and wind. This is the most suitable recreation for me because it brings really happiness and let me smile so much. My mental and physic health get better every day.

And you, which is the ideal choice? It depends on many factors and sometimes, you could get good advice from experts and experienced people. You could also join some clubs to take outdoor activities with your friends as well as families. The time to train it could be flexible as your budget time provided that you feel totally comfortable.

Enjoying fresh time brings a sense of wellbeing, ability to function your daily life. The active and creative activities help you more confident and reactive. Make your healthy life in the right way with outdoor exercise. You could boost your mental and physic health, reducing stress. The most importantly, the happy time keep you always live in the healthy and young life as well. The first step for you to start is finding the best idea for you. Then, let’s start doing exercise in nature air.

Jun 23

Be patient! Love is coming!

This life is not flat and not too tough as you think…It is just simple that how we enjoy it.

Are you patient enough to achieve what you want or are you patient enough to please someone else?

Patience is an answer for long-term success.

Have you ever had enough patience to listen advices or heart-to-heart talk of your parents? Instead of that, you are willing to sit in front of computer screen for hours to load movie with your handsome idol.

Have you had enough patience to listen to explanation of someone when they found out their mistakes instead of turning away and blaming them? Why don’t you give them a chance or you don’t permit your heart to receive love? It‘s like your painting soul missing line of drawing. You should fill it with patience and love.

Have you ever had enough patience to complete a difficult Math exercise or finish a remaining picture? It’s like you don’t let the love come to your life or you make someone’s heart out of tune but accidentally turn away.

Have you ever had enough patience to wait for someone to reply your message at midnight because you want to see who you are in their heart. And if you didn’t get any feedback, you would think that you fail and immediately send back a message: “I’m joking”. Be patient! When you bravely express your feelings and love to someone, your should be patient to wait because maybe they are awaiting for your signal. On the contrary, love didn’t return as you expected. You shouldn’t be sad because love will come to you, bringing with happiness and dreams.

Sometimes when you make mistake or feel desperate, you come back to your loving home. However, after listening to parents’s recommendation in a few minutes, you feel bored and stand up with an excuse: “I have a lot of homework to complete today”.  Have you ever behaved like that? And did you see sadness in your parents’s eyes at that time?

be-patience

Be patient to receive love

Gift of life

Do you know that your patience has gone away. Receiving advices from your family or people around you is a gift of life. This is the most simple way to make yourself and draw the painting of your soul. If you wish your life is as beautiful as your dream, you should be patient to get advices and “collect paintings of life” to perfect yourself and get closer to success. Don’t let your pride prevent love when someone comments on you. The way to success isn’t flat. You need someone’s hands to raise you up when you fail or intend to give up.

So be patient to receive love!

Open your heart to receive love

When you enter the door of love, you have to accept that you might suffer from hurt. When you open your heart to love someone, it means that you give them opportunities to hurt your heart. However, this doesn’t mean that you stop hoping for a perfect love.

Those who have experienced break-up and loss tend to be more cautious and more reserved but they always appreciate happiness they have and they need a peaceful shelter.

People still feel lonely even when they are surrounded by love, still afraid of loss though they are keeping a key to open someone’s heart.

If you love a damaged-heart person, do you have enough patience, courage, tolerance and love to protect him/her in your love.

Have any men strongly said to girls: “ Why you like to hold both of hands in your pocket instead of holding my hands to get warmness from me”. Believe in me, love is destiny, open your heart to receive love, my dear.”

receive-love

Open your heat to receive love

Do you believe in phrase: “if we have destiny, we will met each other again”. But I think that fate just knock at the door when we open the door. Because “if you don’t want, I can’t be your prop”.

You should believe that there is always someone waiting for you at the end of the road. Although the life is tough, you will be covered by other hands, just as you have enough patience to wait for it”.

Many people have experienced disruption, loss and misery but they still overcome the hurts to open their hearts to receive new love and new happiness that they deserve.

Any love is beautiful but not all of them have a happy ending. Sometime a broken-up love helps us have another opportunity to find true happiness. More important thing is that we offer ourself chances and open our hearts to receive love.

Jun 05

Live for yourself !

Live for yourself first

Live for yourself firstThose who made mistakes once or twice, then tried to escape but they couldn’t. It’s because they didn’t believe in themselves and they don’t think that everything would be okay.

Those who have misconceptions or hesitation, accidently underestimate themselves. There comes a time when surrounding people will not feel their existence. They are forgotten.

Those who feel they are not perfect, they are nothing. They are asking unbelievable things, then they don’t live in the present, forget the past and even lose the future.

But those who are being treated unfairly, despised or misunderstood…, they always told themselves that: “That’s all right, everything will be fine”. They overcome everything and they still exist.

Or those who always smile even when others are crying. It’s just because they always remind themselves to learn how to accept sufferings and difficulties in the life and consider them as Math exercises. Of course, all exercises have answers. Calm people can solve easily while hasty people often get irritated and annoyed only.

Why there are differences like that?

Because of selfishness and prejudices which human created.

Stop thinking about yourself so much that you can’t realize good things around you.

Stop putting on your favorite styled jean because it looks so ridiculous.

Do not dare to go to the brasserie because it is said that drinking is not good. 

Do not dare to say “no” when someone ask you to do what you don’t like just because you are afraid of that they will not talk to you any more. Instead of trying to please other ‘s thoughts about you, you fix your unperfected things first. That your decision, not anyone else, provided that it is really right.

Respect good things you have done. Though they are not too much to be seen by the whole world, enough for your loved ones to be proud of you.

Live for yourself. When you do it, you will know how magic your ability is because you can do extraordinary things.

Do good things for yourself

make-yourself-happyBefore being hurt by someone, you should know how to protect yourself, how to “immune” from “lies”. If you don’t want to be disappointed, you shouldn’t believe easily.

It is said that girls often get tragedy because of their weakness. We are living in complex emotions. Why do we have to live like that? Why do we not live in another way?

Get rid of invisible constraints, run away from hard responsibility that bonding us everyday. Take advantage of young age, do everything for yourself first.

Be strong to overcome challenges, lift your head up to accept bad reputation to continue be yourself. Your distinct personality, independence and frankness is said to be not good things. But why we have to change ourselves just because of nonsensical gossip. 

Love a good man and do not be fooled by tricks of “gamers” who just want to play a game. True love is not only temporary emotion but also sustainability and beliefs. Good men will make their women happy no matter what happen. And we have a responsibility to choose for ourselves men like that.

Each person’s life maybe have many storms, maybe we make wrong decision and then pay heavy price for these mistakes. But when we know how to fix them, think positively, everything will be okay. When you live with hope, your life will be more meaningful.

Prime of life is short. When you spend much time suffering from hurts, you will abandon yourself.

Because no one can choose happiness. If you want it to belong to you, you have to get it by yourself. So, why don’t you love yourself a bit more?

Live for yourself, do not live for anyone else. Each person has a different life. Don’t think that you have to follow someone for all life. Use your heels to go to the final ladder.

Your future depends on many things but mostly on you. Your success and happiness lies in you. Resolve to keep happy, and your joy and you shall form an invincible host against difficulties.

Most importantly, you start smiling more

When you are at your happiest, you are at your most helpful to the world. You shpuld strive to be your happiest and do good thnings that make you feel happy every day. You are able to show up more for others when you stary showing up for yourself first. So go out and make a schedule for an yoga class, take a walk in the park and go out for lunch, get yourself a massgae. After all, you are pretty fabulous.

Jun 04

15 health secrets every woman must know

What if we told you that at this very moment, you have the power to fend off bladder infections, protect your bones, and slash your risk for breast cancer–without subjecting yourself to major lifestyle changes? That’s right: Just a tweak here and there to your everyday routine is all it takes to minimize or completely prevent many minor (read: annoying) and major (read: potentially life-threatening) women‘s – health problems. Redbook consulted leading medical experts to bring you this low-maintenance guide to keeping yourself healthy for years to come.

health-secrets

1. Walk the dog

Women who are active five or more hours a day–performing such everyday tasks as cleaning the house and dashing to and from their desks–have a 31 to 41 percent lower risk for breast cancer than more sedentary women. Staying active may help slash your odds of getting this disease by reducing your body’s levels of the hormones that stimulate the growth of breast cancer cells.

2. Stop self-treating those “yeast infections”

Sixty-eight percent of women misdiagnose themselves as having yeast infections–even if they’ve had them before. In these cases they’re suffering from a more serious infection, such as bacterial vaginosis (BV) or trichomoniasis, either of which can produce a discharge with a strong unpleasant smell, burning, and itching. If you have BV during pregnancy, it can lead to preterm birth and low birth weight.

Is it ever OK to tackle a suspected yeast problem yourself? If visits to the doctor have twice confirmed that you’ve correctly identified key symptoms (cottage-cheese-like discharge, itching, redness, irritation), it’s probably safe to self-treat. But if you’ve previously misdiagnosed yourself or you get more than three infections a year–a sign you may need a stronger (i.e., prescription) antifungal cream–see a doc when you feel the itch.

3. Ready, set, squeeze

As many as 30 percent of all women in their 30s suffer from occasional stress incontinence–urine leaking during lifting, laughing, sneezing, or jumping. One big culprit: weakened muscles after childbirth. Giving birth can strain the pelvic floor muscles, which contract around the urethra to hold urine in. But 67 percent of women in a recent study overcame their urine-leakage problems by toning up with Kegel exercises.

Even if you did them for the suggested ten minutes twice a day during your pregnancy, try ’em again. “Most women don’t get results from Kegels, because they do them wrong,” says David Staskin, director of female urology at Cornell-New York Hospital Medical Center.

To perfect your technique, lie down, insert one or two fingers in your vagina, and contract the muscles; you should feel pressure on your fingers. You have to do Kegels regularly for four to six weeks to see results; to stay dry in the meantime, cross your legs and lean forward when you feel a cough, sneeze, or convulsive laugh coming on. Research shows that this simple technique prevents embarrassing dribbles in 73 percent of women. If none of the above helps, ask your gyno for advice.

4. Swallow some vitamin C and E …

vitamin-eBoth are disease-fighting antioxidants that help protect against ovarian cancer. A new study found that women who took daily supplements of at least 90 milligrams of vitamin C and 30 milligrams or more of vitamin E had almost half the risk of developing ovarian cancer as those who consumed supplements containing smaller amounts of these vitamins. The benefit was found to come solely from supplements; consuming C and E in the form of food didn’t appear to have the protective effect. One reason may be that “women who use supplements tend to be more health conscious in general,” notes lead researcher Aaron T. Fleischauer, Ph.D., of the University of North Carolina in Chapel Hill. While the doses in the study were slightly higher than the U.S. recommended dietary allowance for these vitamins, they’re well within what’s considered the safe range, says Fleischauer.

5. … and some folic acid

A recent study of 329 women found that those with cervical cancer or precancerous conditions were 30 percent more likely to be low in folic acid than women with normal Pap smears. Also, if you’re consuming an adequate amount of folic acid when you conceive, you’ll cut in half the risk that your baby will suffer from a potentially deadly neural tube defect. Getting enough of this nutrient is easy: Have one cup of fortified breakfast cereal daily (Total, Grape-Nuts, and many others contain 100 percent of the RDA of folic acid) or take a folic acid supplement (400 mcg).

6. Beat the burn

Anyone who’s ever suffered from cystitis–a bladder infection that causes burning and stinging–knows that it’s no picnic. To prevent repeated bouts:

  • Down more water. You’ll pee more, thus flushing bacteria out of your urinary tract. Speaking of which …
  • Urinate right after sex. All that thrusting can push infection-causing bacteria into the urethral opening; urinating after sex may prevent the bacteria from traveling up into the bladder.
  • Swallow two concentrated cranberry tablets daily. Women in a University of British Columbia study who popped these pills cut their number of yearly bladder infections in half.

7. Get some sun

Get-Some-Sun

You may help cut your risk for breast cancer. Exposure to the sun spurs your body’s production of vitamin D, a nutrient thought to help inhibit the growth of tumors. According to several studies, this may help explain why deaths from breast cancer in the sunny southwestern U.S. are half what they are in the Northeast. What’s more, getting some sun may up your odds of conceiving. In a study of 657 women undergoing in vitro fertilization, the greatest number of babies were conceived in the months with the most hours of daylight.

In the spring and summer, you can get all the D you need from 15 minutes of sunshine without sunscreen a day; during the darker fall and winter months, take a vitamin D supplement (400 to 600 IUs), which is as effective as direct sunny rays.

8. Quit smoking already

Fewer than 39 percent of women realize that smoking increases their risk for infertility, cervical cancer, ectopic pregnancy, miscarriage, and early menopause, according to a Yale University School of Medicine study. And even if you want to quit, if you’re a typical smoker you’ve tried–and failed–five times, reports the American Lung Association.

But according to a recent study, you’ll be almost four times as likely to stay off cigarettes for six months if you take Zyban, a new non-nicotine smoking-cessation pill (available by prescription only) in combination with an over-the-counter nicotine-replacement patch (such as NicoDerm CQ) than if you go cold turkey.

The other benefit of this approach: Because it lessens your craving for cigarettes, you won’t have to find another means–such as gorging on food–of satisfying yourself while you quit smoking. Translation: You’ll be less likely to substitute one big butt problem for another.

9. Wear a sports bra

In a recent study of 200 women with menstrual-cycle-related breast pain, 85 percent of those who wore a sports bra daily for 12 weeks reported complete relief of symptoms. “A supportive bra minimizes breast movement, which can be painful when your breasts feel tender and swollen,” says Julia Alleyne, M.D., medical director of sports medicine at Sunnybrook and Women’s College Health Sciences Center in Toronto. Women with a C-cup or larger get best results from bras with molded cups, which support each breast separately. Smaller-breasted women may prefer compression sports bras, which work by holding the breasts against the body.

10. Ask for this important test

At your next checkup, ask for a blood TSH (thyroid-stimulating hormone) test; it measures how well that gland–which helps regulate metabolism–is functioning. Disorders of the thyroid are a cause of common troubles, such as between-period spotting, light or heavy periods, depression, weight gain, anxiety, hair loss, dry skin, and fatigue. You must be tested if you’re trying to become pregnant, because even minor, asymptomatic thyroid deficiency can lower your baby’s IQ significantly.

11. Don’t blow off bloating

If you’re constantly puffed up when you aren’t expecting your period, it may signal something serious, such as ovarian or colorectal cancer. True, these conditions are more likely to strike those over 40, but when they do occur earlier, women and their doctors often dismiss the symptoms, since they mimic those of menstrual-cycle-and pregnancy-related woes as well as those of irritable bowel syndrome. Other warning signs: persistent cramps (not during menstruation), frequent constipation or diarrhea, prolonged loss of appetite, unusual fatigue, unexplained weight loss, and rectal or unexplained vaginal bleeding.

Since it can be easily overlooked, there’s an increased chance that by the time ovarian or colorectal cancer is correctly diagnosed in a younger woman, the disease will have spread and become harder–or impossible–to cure. If you have any of the above symptoms, ask your doctor if you should have a colonoscopy to check for colon cancer, and a transvaginal ultrasound, which can detect ovarian cancer in its early stages.

12. Take a look “down there”

That’s right. Once a month get out a handheld mirror and examine the outside of your vagina for:

  • New dark freckles. They can be a sign of vulvar cancer, a relatively rare form of skin cancer that can be lethal if not diagnosed early. If caught in time, it’s 90 percent curable.
  • Any new lump or bump. It could be anything from an infected hair follicle to a blocked gland to a benign cyst to (less likely) vulvar cancer. Get it checked by a doctor if it doesn’t go away in two weeks.
  • Small white spots, or the skin becoming thin or “papery.” You may have lichen sclerosis, a disorder of the vaginal skin (and sometimes the anus) that may be caused by hormonal imbalances and that can be treated with prescription medications. Untreated, LS can cause vaginal lips to shrink and the vaginal opening to narrow.

13. Consider the Pill

It lowers your odds of developing endometrial cancer. This advice goes for all premenopausal women who don’t smoke or have high blood pressure or other cardiovascular-disease risk factors (since in combination with those things, the Pill increases your risk for blood clots as well as stroke). The progestin in the Pill may counteract the effects of estrogen, a hormone known to speed cell division in endometrial cancer. The Pill may also help fight against ovarian cancer, bone loss, menstrual cramps, cycle irregularities, ovarian cysts, acne, and pelvic inflammatory disease.

14. Check out “the girls”

Some 65 percent of you don’t do monthly breast self-exams, research shows. We know your excuses thanks to a study conducted at Strang Cancer Prevention Center in New York. Here’s how to get past them:

  • “No one finds lumps that way.” Wrong; 71 percent of cancers in women aged 20 to 44 are found via self-exam.
  • “I’m afraid.” It’s scary to think you’ll feel a lump, but this is scarier: The average size of a lump found accidentally (e.g., while showering) by women who don’t perform regular BSEs is one and a half inches in diameter. That’s three times larger (and so, if malignant, at a more advanced stage of cancer) than the average lump found during monthly self-exams.
  • “I don’t know the right way to do it.” Get a great how-to tutorial at www.komen.org.
  • “I keep forgetting.” Make a pact with a friend to exchange monthly BSE reminders.

15. Sleep naked

OK, so no formal studies have confirmed the wisdom of going au naturel at night. But it’s common sense, says New York ob/gyn Mary Jane Bovo. Those snug jeans, panties, and/or exercise shorts you wear all day tend to trap heat and dampness–and that can create an environment that encourages the growth of yeast and ups the risk of delicate vaginal tissue becoming irritated. Giving the vagina a breather may help you avoid vaginal infections and irritation.

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