Nov 19

Be a good neighbor: learn to get along with those who live nearby


Father’s Day was coming up, and Juan Mundo-Sifuentes and his neighbor Gregory Schoenberg wanted to do something special for Gregory’s dad. After a bit of brainstorming, they decided to make a workbench. Mundo-Sifuentes, 18, of House Springs, Mo., was eager to help.

It didn’t matter that the gift wasn’t for his own father, who had recently died in Puerto Rico, where Mundo-Sifuentes was born. “Since I had lost my father a few months before that, making the workbench was really liberating,” he recalls. “I was building it for [Gregory’s] dad and also building it for my dad.” He helped with every part of the project, including the tedious cleanup, and he had fun throughout.

Mundo-Sifuentes wanted to give back because the Schoenbergs had been like a second family to him. “Whenever they need something, I’m always glad to help. We’ve always helped each other,” he says. “They took me in when my family was going through some economic problems. They let me eat at their house. The whole helping out with their family, it’s a paying-back kind of deal.” Truly, he was being a nice neighbor.

Howdy, Neighbor!

neighborsNeighborhoods can be suburban streets, city apartment buildings, or rural roads. They’re shared spaces in which people build a sense of community through thoughtfulness and respect. In many cases, such as Mundo-Sifuentes’s willingness to help his neighbors, great relationships are built and sustained by kindness.

Every day, you can make your neighborhood a great place. Being a good neighbor means helping a parent who’s trying to manage a baby in a carrier while unloading a minivan full of groceries. It’s holding the door open so the elderly person who lives upstairs doesn’t have to fish his or her key out. It’s offering your bike repair skills to the kid down the street with a broken chain. (See “Good Neighbor Gestures.”)

For example, Rachel, 14, watches the black Labrador retriever across the street when the dog’s owners travel. The same neighbors have picked her up from school when she has been sick. “I help them because I like to and because they would always be there to help me if I need it,” the Solon, Ohio, teen says.

One Good Turn Deserves Another

Why should you care about being a nice neighbor? For starters, you’ll feel good about helping someone else. But there’s more, as Mundo-Sifuentes can tell you. When he applied for a scholarship, Gregory’s mom wrote a glowing recommendation letter. Mundo-Sifuentes won the scholarship to help pay for his first year at the University of Missouri-Columbia.

“If you’re a great neighbor, I’m certainly going to do everything I can to help you,” says Bob Borzotta, a board member of the AntiViolence Partnership of Philadelphia. “[For example,] if I am influential in the business community, I can help young people get jobs. … You scratch my back, I’ll scratch yours.”

Stephen Sundet, 18, remembers a couple of older neighbors he used to help regularly before his family moved from Cleveland Heights, Ohio. He painted their houses, mowed their lawns, and shoveled their snow. It made him feel good, and they returned his kindness: One neighbor treated Sundet and his brothers to a baseball game, and another took him to see the Cleveland Browns play football.

But special favors aren’t the reason to treat those around you well; being a good neighbor is its own reward. “My neighbors are like a second family to us,” Sundet says. “We still remain close to our old neighbors even though we do not get to see them every day.”

Stepping Up

That cohesiveness doesn’t always come easy, though, notes Borzotta. “We’re all not getting along so well anymore,” he says. “People are not thinking of others.”

Being a good neighbor means being responsible and considerate of others. Did your baseball break someone’s window? Apologize and offer to pay for it. Planning a wild dance party? Keep the music down, and be polite if neighbors complain.

Many times, teens don’t realize what they’re doing bothers others, because neighbors may be reluctant to criticize children, says Borzotta. For instance, a group of teens just hanging out can sometimes intimidate adults. Adults often gripe that teens play music too loud or are rowdy, while teens may complain that adults don’t want to hear their side of a situation.

Despite your best efforts to be considerate, some members of your community might seem to be in a permanent state of grumpiness. Try to be kind or understanding. You never know what they might be dealing with: an illness, money problems, loneliness, or other issues. Compassion can be a powerful remedy. In the course of your life, you might have neighbors you just can’t find a way to get along with; by acting civil and respectful now, you’ll learn how to minimize tension and problems later.


Good Neighbors, Good Communities

By accepting your neighbors, quirks and all, you’ll discover the benefits of being connected. “When neighbors know and trust one another, the community is better able to prevent crime, to monitor children, and to accomplish shared goals, like keeping a park clean and fun,” says David J. Harding, assistant professor of sociology at the University of Michigan. In other words, we’re all in this together.

Being a good neighbor doesn’t stop with the people who live adjacent to you. It applies to your entire community, explains Dennis Kahl, a community development educator with the University of Nebraska-Lincoln Extension in Seward County. He works with youth to teach them community leadership skills. For example, kids in rural David City, Neb., were bored because there was little to do. Under a leadership program Kahl organized, a group of a dozen young people started talking to the town’s leaders about establishing a youth center. That discussion opened a deeper level of respectful dialogue and made the adults aware of the teens’ needs.

You can make an impact not only in your neighborhood, but in your community. When you offer to organize block parties, pitch in to clean up local trails, or serve on your town’s youth commission or teen advisory board, you help make the place you live better for everyone. And that makes you a good neighbor.

Good Neighbor Gestures

1 Treat people the way you want to be treated.

2 Respect public and private property. If damage occurs, own up to your role in it and do whatever you can to put things right,

3 Keep the noise levels down. Would you want to hear your neighbor’s music at full blast?

4 Be kind and courteous, even if a neighbor is grumpy or mean.

5 Share your skills and time with others who live around you. Visit an elderly neighbor. Pick up litter. Help someone learn to ride a bike. Look out for the younger neighborhood kids. Volunteer to shovel a neighbor’s driveway or mow his or her lawn.

Oct 19

The workout that has you workin’ it

Remember last year’s New Year s resolution? Yup, the one about getting in shape once and for, all. You might not have made good on that promise, but the year’s not over yet–right?

Since time is short, we’ll let you in on a shortcut. You can get your feet jumpin’ and your l heart pumpin’ without lacing up your sneaks for a chilly morning run.

Instead, take some of your favorite CDs, add a few hard-core moves, throw in an exercise instructor, mix things up, and what do you have? You’ve got a workout and a party rolled up into one.

Pump Up the Jam


Devora Canario stands at the front of a large dance studio. On all sides of her, the lights are Broadway, the sound system is mega, and the music is pulsing. This is an exercise class?

Devora-call her D-starts calling out rhythmic instructions to her hip-hop aerobics class at a Crunch gym in New York City. “BOD-y roll, uh-huh … BASKET-ball, uh-HUH … FIVE, six, seven, EIGHT–and BOUNCE!” D is a choreographer whose dance ideas have sPiced up everything from Gap commercials to Christina Aguilera concerts. She’s also a certified personal trainer. Today, D is taking a class of mere mortals through the motions. (We sent a teen reporter to the class to get the scoop. See “Funk Central.”)

D’s goal for the class is nonstop movement. “Got to keep that heart rate up!” she likes to say. Heart rate is the number of times the heart contracts in one minute. In an adult, the average heart rate is 70 beats per minute. However, the heart rate is variable, meaning that the human body will increase the heart rate in response to different conditions, including aerobic exercise.

Aerobic exercise is any kind of activity in which the muscles must draw on oxygen in the blood. Running, swimming, and dancing are all examples of aerobic exercise. They get the heart working harder and improve the body’s ability to extract oxygen from blood and transport it to all parts of the body. According to the American Heart Association, teens should raise their heart rate to a certain level and keep it there for 20 minutes at least three times a week.

“Ready for more?” D asks. She pushes the hard-breathing class to keep going. “This is a great workout because you don’t stop and start like in the dance clubs,” she told Current Health. “And it’s not just about looking good and learning the hottest moves. It’s about being healthy.”

In the Pink (er, Punk)


If hip-hop isn’t your thing, don’t despair. Here’s another workout option, courtesy of Hilken Mancini and Maura Jasper, two certified aerobics instructors based in Boston. Two years ago, the women created a punk-rock aerobics class. “We kept saying, ‘Oh, if there were only an exercise class to this music, we would totally go,” Mancini said with a laugh.

Now their offbeat classes–held at dance clubs and other nongym spaces–are drawing crowds in Boston and New York. The instructors keep the lights low and play a mix of music, ranging from vintage punk to brand-new grooves.

Celebrity musicians have DJed some classes, and a few of them (including Mary Timony from Helium, and Thurston Moore of Sonic Youth) actually got out on the dance floor! Class participants lift spray-painted bricks for weights and dress in anything but spandex. Moves include the greased lightning, the teenage kick, and the classic up- and-down pogo. “This is a killer workout, but it’s all about having fun to awesome music,” Mancini told CH. “We want teenagers to be aware of their bodies but not to feel they have to fit into some kind of mold. One girl said to us, ‘I want to exercise and not be fat, but I don’t want to wear a leotard, like my mom. You’re making exercise cool!'”

Get to It

Ready to start moving and grooving? Check out the options for aerobic dance classes in your area. If there are none, try talking to your local YMCA or recreational center about starting a class with your kind of music. Or if you’re a do-it-yourself type, burn a CD full of your favorite dance tunes. Either way, you’ve got a great excuse to march to the beat of a different drummer.

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 and 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 and 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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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


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 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.”


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

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


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.

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