Top Three Stretches For The Quads

Regular exercise is essential to fitness. Strength training and cardiovascular exercise increases lean muscle mass and encourages the body to burn more calories while at rest. Before exercising, it is important to stretch properly to avoid injuring the muscles being worked. These three exercises do not require a great deal of workout equipment, only an exercise band is necessary to perform these quad stretches. You may want to place an exercise mat on the floor before beginning.

The thigh is comprised of three sets of muscles, the hamstrings, the adductors and the quadriceps. The quadriceps muscles are located in the front of the thigh and are primarily used for running, jumping and for speed. These muscles are susceptible to injury if proper stretching does not occur before exercise. Some symptoms of a quad strain include pain and difficulty moving the affected muscle.

There are three main stretching exercises that will help prevent muscle strains in the quadriceps.

One of the best stretching exercises for this muscle group is the all fours quad stretch. To perform this exercise, get on all fours with your hands and knees touching the floor. Lift one leg off the floor and grasp your ankle. Gently tug on your leg and hold for a count of 30. Lower your leg and repeat on the opposite leg. Complete 10 stretches on each side. This movement will provide a gentle stretch for both your quadriceps and hamstring muscles.

Another excellent stretching exercise for the quads is the hip flexor and quad stretch. This movement is for intermediate to advanced exercisers. To perform this stretching exercise, lie face down on the floor and bend one knee. Loop an exercise band around the toe of your shoe. Gently pull on the exercise band with both hands, extend the hip and flex the knee. When performed correctly, your hip and knee with both be raised from the floor. Hold the stretch for a count of 20. This exercise places tension on the hip flexors and quad muscles and will prepare these muscles for more intense exercise such as weight lifting.

Iron crosses are another exercise that will stretch your quads. Lie face down on the floor, extending your arms out to the side. Place your palms down on the floor. To perform iron crosses, bend one knee and turn your upper body until the leg comes across your body. Try to touch your knee to the ground, near the opposite hand of your body. Gently return to the starting position on your back and repeat on the opposite leg. Continue alternating legs until you have completed 15 to 20 repetitions.

When exercising for fitness, these three stretching exercises will prepare your quads for the hard work to come. Not only do these moves prevent injury, but they will help you become more flexible which is important as you age. Always stop exercising if you feel pain in your quadriceps or anywhere else in your body.

If you require more information, please visit my blog: HealthTips, BZHealthTips

Getting Fit and Healthy at Home - It's Easier Than You May Think!

Life today is so fast. Who has time to go to the gym every day? If you have a spare room or space where you live, keeping fit at home may be easier than you think.

There are only five basic pieces of equipment you will need. A yoga mat, a resistance band, a kettlebell, a fit ball and a pair of dumbells. You don't need a workout bench, you can use a knee high table or chair. Kettlebell swings in a squat stance are excellent for upper body and core strength and can be done anywhere. Use the fit ball for your dumbell flys, overhead raises and situps. Lie on your back with your feet on the ball to work hamstrings and glutes - simply pull the ball in to your raised hips while bending your knees. The resistance bands can be looped around your feet to work outside of legs while taking small sideways steps, or as a biceps or tricep curl exercise. Your yoga mat is perfect for stretching and floor exercises and can be easily folded away.

Together these five pieces of equipment will give you unlimited options to transform your body in the privacy of your own home, for very little cost. Studies show that moving your body for as little as half an hour a day not only improves your physical fitness but also gives you extra energy and mental clarity.

Simple changes to your diet can also greatly contribute to your well-being, with very little effort. The secret is to keep it simple. How many times have you vowed to start a new diet or exercise regime and set out to change all your habits at once - invariably you lose interest of give up because it is just too hard.

So let's make improvements one step at a time. First determine what is the unhealthiest part of your diet. If it is sugars, replace those biscuits or cakes with fruit, or drink water instead of carbonated soft drinks. If it is starchy carbohydrates, replace burgers and fries with fish and vegetables, or replace pastries with homemade oatmeal bars. Lean protein such as fish, chicken, turkey and eggs will become your best friends.

When at the supermarket, please aware of which isles you spend most of your time. If it is in the processed foods sections, run quickly to the fruit and vegetable area! Keeping your diet as natural and sugar-free as possible is the smartest diet choice you can make. HINT: if it comes packaged, it isn't completely natural!

Set up your spare room today and clean out your refrigerator and reap the benefits of staying healthy at home every day.

The Joy Of Specs

On a whim, recently, I decided to get laser eye surgery. For the last 20 years of my life, I have been a bit short sighted and as such, an every day glasses wearer. I am also a keen sports enthusiast and so, as this years New Years Resolution, I thought, why not - and off I popped to get my eyes zapped.

On the morning of the surgery, I suddenly got cold feet. Not about the operation, but about losing my glasses. So, much to the amusement of my husband, I bought myself two pairs of dummy spectacles so that I can hide behind them when Im being businesslike.

For the day of the surgery you are advised to bring dark sunglasses, as your eyes are very light sensitive straight afterwards so, I popped a set of my husbands dark sunglasses into my handbag. These are truly essential if youre considering having laser eye surgery yourself - and the darker the better, as the journey home would have been unbearable without them.

Once Id got the surgery out of the way, the fun begins. I have never understood the appeal of sunglasses until now. However the first thing I did was buy myself a fantastic pair of sports sunglasses that I can use when running or cycling. They have wrap around lenses which means my eyes feel well protected when cycling and they have yellow lenses which improves contrast and prevents glare when cycling at night. Ive always been rather envious of runners with dark sunglasses too as they provide you with the anonymity that you needs when you are pushing for seven minute miles.

Bring on the summer when I can investigate the fashion sunglasses for lying around on the beach.

So, back to the title. I have recently had laser eye surgery and consequently have felt the need to buy myself 3 new pairs of specs already!

For more information about sports sunglasses the author recommends you visit http://www.Kontrolsports.co.uk

10 Ways to Exercise While Watching TV

After a long day of work, the last thing you are in the mood for is hitting the gym. You want to go home, plaster yourself on the couch and enjoy a bit of mindless entertainment for a few hours.

There is no need for your body to suffer though. You can still get a good workout in front of the TV.

There are several simple but effective exercises that you can do in front of the TV.

1. Jogging on the spot

Everyone remembers this one from gym class. Jogging on the spot is a great way to fit in some cardio. For every hour of TV, there are usually 15-20 minutes of commercials (ridiculous, I know). If you watch 2 hours of TV a night, you can end up exercising for 30-40 minutes daily.

2. Push-ups

You might hate push-ups but they are a great way to work out the chest, shoulder and tricep areas. If you find push-ups difficult you can try doing them on your knees to start off with then work up to keeping your legs straight and dare I say it, one handed push ups.

3. Work out DVD

Work out DVD's were made for exercising in front of the TV. Just pop one in and start moving along. YouTube has some great videos like this one, or you can go the paid route and buy one from Amazon. This one is my favourite.

4. Exercise ball

However tempting it may be to sit down on your couch, use an exercise ball instead. Your body has to respond to the instability of the ball to remain balanced, engaging more muscles. This leads to your abs and back muscles getting a good workout.

5. Exercise machine

An exercise machine like a treadmill, bike, rower or stair stepper all offer a great workout. They used to be very expensive but nowadays anyone can afford one. Here is an inexpensive one.

An exercise machine is the easiest, most convenient way to exercise in front of the TV.

6. Jumping Jacks

Relive the time when you were a kid and had to do jumping jacks in gym class. They get the heart pumping and offer a great high intensity workout. You can burn 10 calories a minute simply by doing jumping jacks. 2 hours of TV a night with 3 commercial breaks per hour lasting 5 minutes leads to 300 calories burnt, all without a minute of missing your favourite TV show.

7. Shadow Boxing

During the commercials, get up off the couch, keep your feet moving and start to throw some punches. It is a great way to tone your arms and lose some calories.

8. Crunches

The best exercise to strengthen and tone your abdominal muscles are crunches. Start off with only 10 (you should feel the burn) and work your way up to 50 without stopping.

If you hate doing crunches then tense your abs and then release them while sitting on the couch. Do 50 repetitions every commercial break and you'll be on your way to a six pack in no time.

9. Switch it up

To keep you from getting bored of doing the same exercises, switch it up. When you watch a comedy, jog on the spot, a drama show, do some push-ups, a reality show, work the abs. This will make sure you don't get bored and all the muscle groups are worked.

10. Lay off the snacks

Lucky for us there are 2 ways to lose weight; exercise and eating less.

Nights will come when you can't seem to work up the motivation to exercise, lay off the snacks as an alternative to exercising that night.

If you enjoyed this article then visit The Zen Approach for more interesting articles

Breast Augmentation - Explore Common Reasons Women Want This Surgery

It doesnt matter if youve always dealt with a small upper body or simply want to get your chest back to the full, sexy bosom you once had, you may consider surgery to achieve the best results. While plenty of women wear padding, inserts and push-up bras, this can get really old, really fast. Thats because doing this can make you feel self-conscious and really stressed about your appearance. Breast augmentation can give you the results youve been hoping for. Examine why women get this operation.

Breast feeding

Words cannot describe how life changes once you get pregnant and have a baby. There are so many emotions to deal with and many times its a time of discovery and awe. So when the body changes throughout the nine months, it can be a bit surprising. The chest will get fuller and fuller because the body is making milk so the mother can feed the baby.

Then, once the baby is born, the mother can nurse. Nursing is a natural part of motherhood, but it can wreak serious havoc on the chest. Once the mother stops, the chest may shrivel up and may look unrecognizable in some cases. This can be extremely devastating to some new moms. Thats why once theyve had all their kids, many mothers get breast augmentation to help them feel good about themselves again. This operation can change a persons life simply by giving them the self-esteem they need.

Flat chest

For many ladies, having a nice, round upper body is synonymous with womanhood. So if theyre wearing an A cup, it may be hard to live up to the ideas of womanhood in their minds. While many ladies go through life simply dealing with the issue, it can be really annoying sometimes.

If you constantly obsess about having a larger bosom and you dont want to wear falsies, breast augmentation could help. This operation gives women a chance to have a more permanent solution to their small-chest problem. A surgeon will work with you to help you decide what type of implant is best for you and what will help you yield your desired results. For the most part, many ladies are pleased with getting this procedure to help pump up their small bosom.

A break up

When someone has recently gone through a bad break up, the situation can be devastating. And if its been a long time since this person has had to go on a date, their fears and anxiety may double. Thats because many people, ladies, feel self-conscious about showing their bodies or looking appealing to someone new. So to help boost self-confidence, many women get plastic surgery, particularly breast augmentation. This way, when they go on their new date, they will feel better about how they look.

Age

It never fails; age will get the best of everyone at some point. And when it comes to the chest, this area can get really saggy and droopy. If you want to get your chest back to where it belongs, breast augmentation can be a solution youre looking for.

Choose a breast augmentation new orleans that has years of experience in providing patients with the bust that they desired. For more information, visit http://www.doctorkinsley.com

Essential Oils Guide

Essential Oils

Also called volatile oils, essential oils are concentrated essences extracted from plant material through steam distillation. In this process, the botanical matter is cooked by the steam, allowing it to break down and release the healing oils. The concentrated essences are used favorably for aromatherapy, and should not be confused with synthetic fragrance oils. Throughout history, volatile oils have been used for medicinal purposes, including skin treatments and remedies for various illnesses.

There are hundreds of essential oils that are being used in aromatherapy and other consumer products. Skin care products, perfumes, medicine, and pain relievers are some of the most common products that contain these oils. For aromatherapy, there are many types of volatile oils to be used for specific moods and for a persons emotional well being. Bergamot, Jasmine, Neroli, Orange, Patchouli, Petitgrain, and Roman Chamomile are used for anger management. The scents that are brought by these oils tend to create a light atmosphere in any room or area, allowing a person to feel calm and relaxed. For anxiety, the most commonly used of the healing oils are Sandalwood, Rose, Lavender, Geranium, Frankincense, Mandarin, and Cedarwood. The aroma from these oils makes a person feel calm and focused, thus relieving anxiety. To take away your fears, the scents from Clary Sage, Grapefruit, Lemon, Neroli, and Sandalwood work perfectly.

For grief and depression, the aroma from Cypress, Helichrysum, Vetiver, Mandarin, Ylang Ylang, Clary Sage, and Bergamot are proven to be effective for a persons well being while coping with this kind of emotional stress. In dealing with irritability, the perfect aromatherapy is with the use of essential oils from Lavender, Mandarin, Roman Chamomile, Sandalwood, and Neroli will help one feel relaxed and improve your temper. Benzoin, Geranium, Rose, Sandalwood, Clary Sage, Patchouli, and Jasmine are also excellent aromatherapies for stress, fatigue, exhaustion, and burnout reduction.

Because essential oils are highly concentrated, one must be aware of its proper use and storage to avoid any unwanted incidents. One of the most important reminders when using volatile oils is not to apply it on the skin if it is undiluted. Although there are some exceptions such as lavender and tea tree oil, one should never take the risk of applying undiluted oils on the skin as it may cause irritation and severe damage to the skin. If it is your first time to use volatile oils as a skin treatment, you can avoid severe irritation or other allergic reactions by testing it first on a small area of your skin. The best way to test for irritations is to apply a small amount of diluted essential oils on the inside of your elbows. Cover it with bandage and wait 24 hours to see if there are any signs of rashes or skin irritation. For pregnant women, some volatile oils are also prohibited, as well as those with asthma, epilepsy, and other health conditions. You should always consult a doctor or skin specialist and inform them of any products that you are using, such as essential oils.

Essential Oils can be used to help with a wide variety of conditions essential oils can help you relax and ease muscle tension and even freshen up the air in your living room.
Find out more about the befits of Essential Oils here.

Different Benefits of Amla

Amla, also known as Indian gooseberry or amalaki, is one of the most common herbs that are utilized in Indian households. Fruit of this herb is also known by the same name, and is eaten very commonly. Amla has been known for its health benefits and medicinal properties since ages. Amla has 5 out of 6 tastes identified by Ayurveda. It tastes sweet, bitter, salty, sour, and astringent at the same time. Amla is the richest source of vitamin C available naturally. It contains nearly 445 mg of vitamin C per every 100 grams weight. It also has gallic acid, ellagic acid, kaempferol, and flavonoids. With numerous health benefits, it has been found to have antimicrobial and antiviral properties. Amla has been used to cure diseases like osteoporosis, arthritis, and pancreatitis. It also cures inflammation, age-related renal diseases, diabetes, and high cholesterol.

Amla has a cooling effect on the body. As it is fibrous in nature, it has light post-digestive effects. Amla is also considered good for increasing potency in males, and is used to rejuvenate the body by aiding digestion and promoting longevity. Amla even purifies blood, reduces fever, and cures constipation. It reduces cough, flu, and asthma symptoms to a substantial degree. Amla also benefits heart, eyes, and brain in different ways. As it promotes hair growth, it is commonly used in many herbal hair care products. It helps straighten and strengthen the hair. It is also a major ingredient of chyawanprash - a natural health tonic. Amla is also used in different eye care products. Amla forms ingredient of many herbal medicines to treat diabetes, bacterial infections, heart disease, and diarrhea. In addition to all these benefits, it improves appetite, fortifies liver, slows down the process of aging, and enhances fertility in men. Dried amla candies available in the market are utilized to treat constipation; these are taken empty stomach in the morning to aid digestion.

Amla is one of the best herbs you can consume on daily basis without any side effects. Being natural, it can be consumed regularly for prolonged periods of time, without any adverse or side effect. This natural substance has hundreds of benefits for humankind. Because of numerous health benefits, amla becomes ingredient of nearly all the hair care, eye care, and digestive care herbal medicines.

Amla, also known as Indian gooseberry or amalaki, is one of the most common herbs that are utilized in Indian households. Fruit of this herb is also known by the same name, and is eaten very commonly. Amla has been known for its health benefits and medicinal properties since ages. Amla has 5 out of 6 tastes identified by Ayurveda. It tastes sweet, bitter, salty, sour, and astringent at the same time. Amla is the richest source of vitamin C available naturally. It contains nearly 445 mg of vitamin C per every 100 grams weight. It also has gallic acid, ellagic acid, kaempferol, and flavonoids. With numerous health benefits, it has been found to have antimicrobial and antiviral properties. Amla has been used to cure diseases like osteoporosis, arthritis, and pancreatitis. It also cures inflammation, age-related renal diseases, diabetes, and high cholesterol.

Amla might be small in size, but its usage and health benefits are huge.

Learn how to regrow hair naturally. Get recommended home remedies and natural cures for various illnesses. Know amazing health benefits of amla.

Foods To Avoid With Gout To Feel Better

Many people suffering from gout are written prescriptions, but they are also told that there are foods to avoid with gout. It would be smart on their part to follow the doctors advice and limit certain things from their diet. What many people dont understand is the reason behind the diet changes. There is a very good reason for it.

Uric acid is a natural component of our bodies and at normal levels is not harmful to us at all. This acid is the product of our systems breaking down proteins so that we can use them for fuel. The more protein we eat, the more uric acid we produce. High protein is among the most common foods to avoid with gout. This includes red meats (especially organ meats) and many seafood products. Animal protein is the most difficult for our body to break down and usually results in higher levels of uric acid because of it. You can sometimes eat white meats in small portions. However, they are not recommended as part of a daily diet if you suffer from severe gout and your uric acid levels are already much too high.

Plant proteins can cause some increase in acid levels, but not nearly as much as animal ones. However, there are still some vegetables listed on the foods to avoid with gout that you should be aware of. The most common are beans. All sorts of beans (kidney, navy, lima, and many more) should be eaten in small amounts, if at all. Your green leafy vegetables like spinach might not be included in your diet anymore either. Even broccoli can cause some issues with some people suffering from this condition. Carrots, tomatoes, onions, and peppers are all safe bets if you still want to include vegetables in your diet. Fruits are usually safe (and sometimes beneficial) to add to any meal while still allowing you to get the recommended servings for a well-balanced diet.

Many people have a problem with this type of diet because they have a hard time getting protein while following the suggested foods to avoid with gout list. If you are looking for some ideas of how to get your protein without getting yourself into trouble with your uric acid levels; you can try adding more dairy products. Yogurt and cheese are great examples. You can also add eggs, tofu, and peanut butter to your choices without many complications.

There are many foods to avoid with gout. If you want to learn more and get your free 5 step guide to getting rid of gout overnight visit http://foodshighinpurines.com.

How To Cure Your Fears Naturally by Manipulating Your Brain

Fears are all around us. Many people have fears from everyday things such as school, driving, and dying. In this hectic world, fears will always exist among us. It is how we rid of them that makes our lives fun and enjoyable. In order to get rid of your fears you must face them head on. For example, if you are afraid of leaving home for school, you must go. If you are afraid of driving, eventually you must drive to get from place to place. What I am trying to say is that everybody in this world is not perfect. We all are stricken with fears. We must control them though to live healthier and happier lives. I had a vast amount of different types of fears. For example, dying was one of my fears. We all will eventually pass on, this is what I kept telling myself. I helped myself get rid of this fear by manipulating my brain naturally. I told myself that I am not sick, I will live till I am a 150 years old, and nothing can make me sick. By constantly grinding certain thoughts into my mind has helped me get rid of this painful fear. One must have it within himself or herself to get better. Remember if you do not put any effort in you will not get anything out. Now I would like to show you some natural ways of manipulating your brain into getting rid of those constant fears of yours.

1. Exercise- This is the first step in curing yourself of any kind of stress, worry, or fear. Exercising gives you a natural, feel good sensation through your body.

2. Get a little Sun- Being outside in the sun for 5-10 mins helps build vitamin d and releases a feel good feeling through your body, which automatically makes a person feel better.

3. Tell Yourself it is ok to fear things sometimes- By telling yourself this, you will find that you are dwelling less on your worries and fears, and making a slow shift toward happiness.

4. Nobody is perfect- Remember that nobody is perfect. When telling yourself this, it makes your mind more at ease and lowers your stress level.

5. Do crossword puzzles- This will stimulate your mind into focusing on the puzzle at hand, not your fears. This also provides exercise for the brain and helps focus on the challenging task that is going on.

I hope that you will find some of my natural tips and techniques useful. Not only did I cure myself of worries and fears but I progressively became a happy individual by implimenting these self-taught techniques. In conjunction to my natural remedies, I have also used a natural program that gave me a significant amount of guidance throughout my journey. I hope that it helps you too. Thank you for reading my article. Have a wonderful day.

The program that helped me in my journey to a happier and healthier, mind, body, and soul.

http://www.no-more-anxiety-depression-panicattacks.info

Healthy Diet and Exercise programs that I recommend for an overall healthy mind, body, and soul.

http://www.fitness-ebook-reviewer.info

How to Build Tricep Muscles - Important Details You Ought to Know

It is a known fact that one of the hardest muscles in the arms to train are the triceps. That doesnt mean that it cant be done, however. All it needs are the correct techniques and a diet tailored to build muscle for you to add size and strength to your triceps.

For starters, you have to do what every muscle builder does to build muscle (of course) and that is to eat more calories than your body burns every day. Remember that youre not losing weight, youre trying to build muscle and for this purpose, you need to eat more than 5 meals per day from a wide range of food groups. Fresh foods that include fruits and vegetables, lean meat like beef and chicken and complex carbohydrates like whole grains and breads must form part of your daily diet. Protein is needed if you want to build your triceps, about 2 grams per pound of body weight per day. You also need to load up on your carbs at least one hour before your workout so you will have the energy to finish your workouts.

Next, you have to get sufficient amounts of rest. When youre doing your triceps exercises in the gym, youre breaking down your muscle fibers. The rebuilding and repair phase happens when youre resting. Thus, not only must you rest for 8 hours each night, you must also perform your tricep exercises on alternate days so that they can fully recover after each workout. If youre doing cardio, keep it to a minimum so you dont use up the protein stores that your body could otherwise use to build up your triceps.

When youre actually doing your triceps exercises, always keep good form in mind. To do lying triceps extensions correctly, your elbows must be kept in. To really build your triceps, isolate them with every repetition. Also, twice weekly workouts not only build your triceps, it also strengthens it. Take note, however, that when you do your triceps workouts, know the reason why youre doing a particular triceps workout. Is it for strength or muscle building? There are triceps workouts that will really target your specific triceps goal. If you simply want to tone your triceps, use lighter weights and more repetitions. To build bulk, do the opposite: Use heavier weights and fewer repetitions. Also, keep in mind that you can also reach a plateau with your triceps workout too, so make sure to rotate or try out a different regimen every 6 weeks. You must always keep your body guessing so that it does not get too comfortable with your current workout and impair your triceps-building regimen.

Anyone can build biceps. No matter what fitness level you are or what type of body structure you have. Whether youre male or female, it just takes a lot of dedication and hard work on your part to achieve it. Proper diet, exercise and correct triceps training techniques are all necessary aspects in your road to building better, stronger triceps.

Last but not least, check out this TRX Suspension Trainer review and this post about a TRX discount code.

Is Long-Term Care Insurance Right for You?

Over the past years long-term care insurance has become a topic that many people are getting interested in. As a former health professional that worked with the elderly I have seen how few Americans are dealing with the fact that as a whole we are living much longer which means more people are likely to need care in their elder years. The cost of that needed care is rising much faster than the cost of living. Long-term care insurance is one answer to this problem. Only 10% of older Americans have long-term care insurance. The reason being is that it is a gamble and an expensive one. This article should help you decide if long-term care insurance is right for you.

Unfortunately there is really no simple answer to whether long-term care insurance is right for you. You have to consider the likelihood that you will need enough paid care to make it worthwhile for you and the cost over the years of specific policies. Keep in mind these three essential facts when making this decision.

Long-term care insurance is added security, not an investment. The odds are small that you will actually need and collect benefits for long enough to justify the high premiums you will pay to have the coverage. But if you can afford a good policy, it can provide you and your family extra security against the very real possibility of high long-tern care costs.

The benefits from long-term care insurance are for way down the road. A "fun fact" is that 50% of all the claims that are ever made on theses policies are not made until the insured person is well within their eighties. Another 40% of the claims are not made until a person is in their seventies. So if you are in your forties right now, you are paying premiums to protect yourself from a situation that is probably 30 to 40 years away. With most of these policies it means that you will have to pay and afford those premiums for all those years. It also means you need a policy that has good inflation policy so that when you finally claim the benefits, that will have kept up with the cost of the care you will need.

The goal of long-term care insurance is to protect your assets and not making sure you get healthcare in your elder years. If you become low on funds and all your assets are gone, Medicaid will pay the full cost of nursing home care. Currently Medicaid pays half the nation's long-term nursing home costs.

Whether long-term care insurance is right for you is a tough question to answer. In the event you are unable to answer the questions your self there are professionals such as personal healthcare consultants available that can take you through your options.

For almost 20 years I have been an active contributor to many online publications. The topics I find interesting range from hobbies such as jewelry making to much more serious topics as healthcare.

Causes and Stuttering Therapies for Children

Does your child have speech problems and need stuttering therapies? If you notice that your child displays serious difficulty in letting out words, it would help if you would take them immediately to a specialist to know if the condition is clinical that must be treated with urgency or just a normal childhood stress. At first, it is alarming to discover that your child is having these symptoms but procrastination would not help. After careful observation, it would be a smart move to educate yourself about stuttering and the facts surrounding it.

There are numerous factors causing speech disorder, let alone stuttering. It can be hereditary as well as psychological or neurological. You will need professional advice to help you figure it out what causes your childs stuttering and which from the stuttering therapies would best apply. There are several recommendations such as psychotherapy, group therapy, medications and speech therapy and choosing which will require a concrete basis.

Hereditary - the problem could possibly run in the family and this specific cause alone may render the condition incurable. The possibility somehow stresses that stuttering therapies could have slower effect than when the speech disorder is psychological.

Psychological - It is possible that the person suffering from speech disorder have had a traumatic experience that left them with fits of anxiety and heavy stress that in turn cause the stuttering. These horrid experiences could cause them to be nearly socially paralyzed trying to avoid conversations and prefers isolation. As much as possible, they would like to save themselves from humiliation. From the stuttering therapies applicable, psychotherapy suits.

Neurological - Children considerably have weaker resistance to side effects of strong medicines such as tranquilizers and sedatives which are commonly used to treat panic attacks and anxiety disorders, conditions that are related to nerve reactions and reflexes. Although doctors have seen its curing potential, these medicines do not promise lasting effect.

Parents need to be careful in choosing from among the stuttering therapies available. There may be a lot of considerations including the cost but what you need to be more concerned is its effectiveness. Monetary issues can be taken for granted but not your childs condition. Have your child diagnosed as soon as possible to prevent further complications. Give your child the attention and love that he needs to be able to cope up from early stress. These small gestures will help shape a better future fro him.

Curing stuttering and stammering is not impossible. Most people just choose to ignore it hoping it will go away, but it does not.

There are a ton of excellent guides out on the internet that will allow you to get professional stuttering cure in a cheap and effective way that will not bust your bank account like what expensive speech therapy will do.

The best resource Ive found over the years is still available at http://www.cureyourstuttering.com. It has been proven to work for adults and children alike and many have been recommending it like crazy.

Cardio Fitness at Home With Your Own Treadmill

For beginners, exercising is definitely a hard task. They may have the motivation and the drive to achieve their goals, but most of the time they don't have enough knowledge on what exercises they should do. And while some of them hire a personal trainer or enroll in a gym, others choose to watch videos and mimic the exercises that body builders do. So they end up either being injured from over- exercising or lose patience because they don't see any results. Then what exercise should a beginner do? All they need are some cardio workout tips.

The best workout routine that beginners can do to lose weight is cardiovascular exercise. This type of workout offers a lot of benefits. Anyone at any age can easily do this and what's good about this exercise is that it can be done anywhere- whether you're at home or on the move. Doing cardio exercises also strengthens the heart and lungs. Also, there are tons of cardio equipment that can now be easily purchased. With the help of some good cardio workout routines, anyone can achieve the body they want in no time.

If you are looking for a great cardio workout, a home treadmill is one of the best options. Treadmills allow you to get a cardio with low impact and lose weight quickly. Select between a motorized treadmill or a manual treadmill. They also let you pick out the type of cardio you want to do for the day. You can change your routine every time you use it. You can choose to run hills, a flat run, or a varied run. Store your weight and body specs, and then choose the type of workout program you would like. The treadmill can do the rest for you.

Choose a timed run and the treadmill will stop after the workout or you can just run until you feel you have got enough cardio in. Once your workout is complete, don't forget to slow down the manual treadmill to a slow walking pace for a few minutes. Never come to a dead stop after a hard run. It is good to stop slowly.

It is perfect for people who live in a big city or somewhere they don't feel comfortable running outdoors. It is a fact that walking is the simplest exercise anyone- obese or just a little overweight- can do. You only need to spend a minimum of 15 minutes a day walking on a treadmill and you will begin to notice a difference. As you feel comfortable on your home treadmill, you can gradually increase the amount of time you spend walking and the speed too.

People with limited space in their homes can simply fold them up and easily store them in a closet or a corner somewhere and take up very little space. And whenever you get bored, listen to your favorite music and playlists while working out. Comfort is also one of the factors you should look for in a treadmill. A good choice must provide maximum comfort for your most intense workout.

Starting out in anything- whether it's an exercise program or just a hobby, can be hard- especially if you don't have the right knowledge about it. So it is best to plan, consult a doctor and get advice from trainers that can devise a workout routine for you. Start with simple exercises, like cardio exercise, to help your body adjust. Keep in mind that a workout routine won't be effective without a healthy diet and lifestyle.

Do you want to get all the benefits a treadmill can give?
Then visit our website, Exercise Equipment Express today.
Laura Schneider is a website developer who is also a health and fitness enthusiast.

Health IT - Best Practices to Minimize Cash Flow Disruptions Resulting From ICD-10 Implementation

When any business is involved with a major system conversion, at risk is the potential disruption to cash flow, resulting in a negative impact to the bottom line. With the current ICD-10 implementation deadline of October 1, 2013 quickly approaching, medical organizations need to be well prepared to handle the financial risks associated with this initiative. In order for medical organizations to effectively mitigate the risks involved with ICD-10 implementation, it is imperative for them to include a thorough review of potential cash flow risks as part of their overall ICD-10 planning.

A component of a sound holistic risk mitigation strategy includes providers understanding their current revenue stream and be able to forecast possible changes to cash flow before, during, and post ICD-10 implementation. Medical organizations who proactively engage in advanced planning to protect revenue loss will also experience the unique opportunity to evaluate and improve their overall business operations, maximize operational efficiency, enhance their revenue stream, and control costs on a global scale.

While it is expected that reimbursements will initially decline with ICD-10 conversion, providers should now be engaged in aggressively taking advantage of the time remaining to diagnose and put in place a risk mitigation plan that will address any cash flow fluctuations from moving to ICD-10. To help medical organizations and providers prepare to make the transition to ICD-10, consider the following nine best practice action items when preparing a risk mitigation plan:

1. Explore and determine budgeting avenues for additional cash reserves if material delays in payment occur resulting from the transition to ICD-10.

2. Perform a comprehensive review of all managed care contracts to potentially negotiate protective language relevant to reimbursement in the event payment shifts occur that could have a negative impact to cash flow and subsequently the bottom line.

3. Conduct a series of financial modeling to better understand the financial implications of moving from ICD-9 to ICD-10 and forecast the revenue impact by provider or facility, line of business, and geography.

4. Proactively engage with high-volume payers to assess their readiness level to process claims in the ICD-10 compliant format.

5. Develop a strategic plan for the coding, billing and claim backlogs processes to minimize disruptions and maximize cash flow.

6. Conduct clinical documentation improvement reviews with all stakeholders using the ICD-10 code set.

7. Develop a strategy and process for managing claim denials pre and post ICD-10 implementation.

8. Review audits currently occurring that may be impacted in the future by compliant use of the ICD-10 code set.

9. Perform ICD-10 readiness level assessments of all external vendors who support the coding, billing, follow up, and denials functions.

As the United States moves closer towards the deadline for this important classification conversion, top priority for both payers and providers should be on what IT systems will require retooling, what workflows will require reengineering, and budgeting for any infrastructure investments. Medical organizations and providers who proactively develop strategic and risk mitigation plans will be best positioned to experience a smooth transition to ICD-10.

Frank J.Rosello is CEO & Co-Founder of Environmental Intelligence LLC.

Environmental Intelligence LLC is a Complete Outsourced Health IT Company providing End-to-End meaningful physician workflows consulting, integration, and implementation in (EHR) Electronic Health Records, Image Management Systems and Practice Management to private and public medical practices and facilities differentiated by our experienced, physician driven administrative staff and dedicated Health IT professionals.

To learn more about our Physician Focused - Patient Driven approach to EHR & Health IT Visit our website: http://www.goeillc.com

Top Exercise Questions: Answered

I was recently asked by a publisher to answer a slew of popular questions regarding fitness, nutrition and personal training. The questions ranged from "Is it safe for pregnant women to workout?" to "Is it better to perform cardio before or after lifting weights or should cardio be done on a completely different day?" to "What should a personal trainer take into consideration when working with each individual client?". My answers are based on exercise science and collective experience of other health and fitness professionals. Due to space, I focused on the most important aspects of my answers, if you need further explanation or have your own questions, please do not hesistate in contacting me.

Is it true that some exercises produce results faster than others? Is so,

which exercises provide the best and worst "returns on investment"?

Great question! First you must ask yourself "what results you are looking for?" I always tell my clients "you are investing your money (monthly dues/pt training) and TIME into this journey. What are your goals?".

Once you know your goals, we can start the process of elimination of what exercises NOT do! Secondly, after you know your goals a proper fitness evaluation should be done. Again, if you are investing your time and money then let's take it a step forward and get some baseline of your current fitness.

For example, bodyfat to lean muscle percentage, musco-skeletal assymetries ( Hip hike, right shoulder internally rotates significantly more than left), cardio vascular testing, listing past injuries etc. After this is established and factoring your current lifestyle (sedentary, active), you can begin to select exercises that will maximize your time.

Another example, if it is weight loss then you want to work more muscles per movement, we call this compound exercises e.g. squat to bicep curl to overheard shoulder press. Focusing on a single muscle group such as abs, biceps especially within the first 90 days will not yield the same caloric expenditure as when you perform compound movements.

Lastly, I highly recommend learning how to move/exercise in all anatomical planes. The majority of the population work mirror muscles train in a linear pattern e.g lunges, squats, chest. If you introduce movement in all planes of motion such as side to side, rotational exercises, hip dominant exercise, single leg exercises, up, down, left, right, forward, reverse and circular. Your body will be using more muscles than ANY nautilus machines.

Worst "return on investment" nautilus machines best "return" bodyweight, free weight, cross train with kettle bells etc.... machines may compliment a program however it should NEVER substitute free form training.

Yes, free form training requires more time to learn correct form however combined with appropriate intensity, rest and nutrition, your investment will yield results! Is it a good idea for someone to workout if they have a cold?

I do not recommend working out with a cold. I believe the calories you use to workout would be best utilized by your immune system to fight the cold. You may be prolonging your cold by continuing to work out. The rest, hydration and proper care of your cold will allow your body to recover. Injuries and hitting a plateau are more likely to occur if you workout under the weather. Use discretion and common sense.

If your cold stays with you for over a week and you were working out then connect the dots and stop exercising! Stick to walking, stretching or foam rolling till you feel better.

Is it better to perform cardio before or after lifting weights or should cardio be done on a completely different day?

There are many opinions on what comes first. I apologize in advance because I am going to repeat what I said earlier....it depends on your goals and current fitness level. 99% percent of my clients will do cardio after their workout the 1% is my mature/senior clientele 70,80,90+ yrs old. Cardio raises your core temperature and does NOT prepare the muscle group/joints for the workout ahead.

However, "dynamic warmups" which last 5-10 minutes will MAXIMIZE your potential, a few benefits: raise your core temperature, lengthen muscles, stimulate the nervous system, assist in improving joint mobility/stability, increase blood flow, improves mind/body connection, injury prevention and prepares the body for the workout ahead.

On strength and conditioning days, my clients will do cardio for a minimum of 20mins and max 30. On cardio days, they will still do the "dynamic warmups" and cardio time is usually 45mins-1hr. If their goal is to develop lean muscle then the cardio time and intensity will be significantly reduced, because resting is a major factor in developing lean muscles.

If its bodyfat loss, their cardio programming needs to have combination of high intensity cardio training with a shorter time and days of long cardio with lower intensity. Knowing how many times my clients can realistically go to the gym is another factor of cardio programming.

I will end with this fact, cardio does NOT increase metabolism only strength training and too much cardio may lead to weight gain if the body adapts, this is called hitting a plateau. If someone doesn't have the time to spend hours cooking healthy meals, how can they still eat healthy?

I believe once you know your caloric intake, macronutrient percentage and weekly workout plan and it is written down on paper your motivation to eat healthy will improve. It is a lifestyle change and it does not happen over night.

I am not a diet fan, I believe in eating healthy nutrient dense foods. If diets worked, everyone would be thin! In other words, eat nutrient dense foods. For example, compare the calories and fat grams in a fast food burger, the total calories is easily above 500 calories. Now, you can eat more with less calories e.g. lean deli meats such as turkey breast over a salad (low-fat dressing) with a slice of whole grain bread. It's not about time, it's about changing behaviors.

Most restaurants offer low caloric selections and provide the nutritional value of their menu. It is up to the individual to repeat old behaviors or start new healthy behaviours.

A motivated individual looking to sculpt their body will take the extra step to learn about food nutritional value. Now, if you are overwhelmed with my first suggestion then start to significantly reduce or eliminate white sugar and white flour from your daily food intake. Be wary of prepackage food because they may have high sodium and preservatives, this is also true for fast deep fried food. You can also really rack up the calories with sugar laden drinks such as sodas too, cream in coffee and white flour baked goods. When in doubt more veggies, lean protein, less starch and more water intake.

If someone has a job where they don't move around a lot, what can they do to increase their activity during the day, when they're not working out?

The human body was designed to move, not to be in a seated position for long periods of time. However, many jobs today are sedentary which leads to muscle dominance in the kinetic chain. When this occurs low back pain, stiff neck, plantar fascitis arise from this sedentary lifestyle... here are couple of tips. If you take public transportation get in the habit of standing up rather than sitting.

After each meal, plan a 10-20 minute walk, bring a coworker. While at work, learn some stretches for your neck, shoulders, low back, hips and calves. Every movement that you do can counter the adverse effects of having a sedentary lifestyle. It's worth the investment.

Is it safe for pregnant women to workout?

First, consult with your doctor before beginning a fitness program. Women who led a more sedentary lifestyle prior to their pregnancy should first seek assistance from a health professional. Women who HAVE participated in a long term physical training program prior to being pregnant. That being said here are a few tips for the woman who HAVE participated in long term physical activity prior to being pregnant.

IMPORTANT NOTE: The first trimester is a very susceptible time for the fetus. The fetus is unable regulate its own body temperature to that of the mother. During this trimester pregnant athletes should avoid exercising in hot conditions and for duration exceeding 60 minutes.

Consistency of your training program is very important.

3-5 times per week is sufficient.

Includes any physical activities (25 minutes or more).

Heart Rate: Your target heart rate zone is 60%-70% of your resting heart rate ( non-athletes should not exceed 140BPMs). You should take your pulse during your training. You may use a heart rate monitor to detect your heart's beats per minute. Please note: Heart rate will NOT be 100% accurate due to the physiological changes occurring in your first/second trimester.

More importantly, your perceived rate of exertion is key ( stay within a comfort zone).

You will want to be mindful of your internal temperature and levels of stress. There are other important variables to consider and it changes dramatically from your 1st trimester to the 3rd. For example, After the first trimester you will need to modify your exercises and stop supine or exercises on your back. Lastly, you will also need to minimize standing exercises during your third trimester. If you decide to work with a trainer make sure they are prenatal-certified and experienced.

What should a personal trainer take into consideration when working with each individual client?

I love this question. Basic considerations. Learn the client's short term goal (3-6months) and long term (6 month-1year) goals, age, current lifestyle-sedentary or active, past medical and injury history from childhood to adulthood ( everything from plantar fasicitis to carpal tunnel syndrome), past and current physical activities, realistic weekly commitment to participate in a training program, discuss current food selections, cardio vascular capacity, medication that may interfere with training and ask when in their life "were you in the best shape of your life" and why? Lastly, there should be 110% focus on the clients form, breathing and feedback during the session.

I do not believe in "cookie cutter" workouts. Meaning having your clients do exercises that you enjoy doing or what you read in the latest fitness magazine or book.

Another important factor in developing a solid customized result driven program is having a timeline and having the client do a "movement screen" which will help identify any musco-skeletal assymetries. No client should ever began a training program without a thorough fitness evaluation.

Programs should be reviewed every 30 days and progress tracked to ensure program is working.

Again, if you need further explanation or have your own questions, please do not hesitate in contacting me.

Be well and stay ACTIVE!!

Julio A. Salado, NSCA C.P.T
TRX & Kettlebell Instructor.
USAW Level 1 Coach
Fitness Foundry designed for healthy living©.
Assess, Initiate, Motivate

Home Remedies for Cold Sores Really Can Work For You

If you are tired of those painful and downright embarrassing sores popping up on your lips, consider a few home remedies for cold sores. Often times, the healing process will take time, but these conditions can improve on their own. The problem is, cold sores can be painful and unsightly. For this reason, it is best to invest in a few home remedies that work. You should visit your doctor for topical treatments, but you may want to consider some home remedies first.

Battling the Cold Sore

Cold sores originate from a virus that many people carry permanently and they can strike at any time. However there are home remedies for cold sores that help the open sores heal faster, minimizing the life cycle of the sore and thereby allowing you to feel better sooner. The following are some recommendations to assist you to get some relief:

• Use petroleum jelly to help cover up the cold sore to give it time to heal. One of the worsening conditions for these sores is a secondary infection, which can occur when bacteria form in the area. By keeping it covered, you avoid this risk.

• Protect your lips from the UV rays of the sun. Using a sunscreen on your lips (some lipstick and chapstick products contain this) can help to slow the re-occurrences of these sores.

• Chew on some licorice. There is an ingredient in it called glycyrrhizin acid that is very effective at stopping the worsening of cold sores. Best of all, all you have to do is to chew on it to get relief. The trick is finding the right type of product. Look at the label to be sure the main ingredient is licorice mass, not any type of candy product with anise flavoring.

• Use ice packs. These can be an effective way of reducing the healing time. You will want to use an ice pack as often as possible on the area, especially when it first develops. You can also get pain relief in this way.

• Another home remedy involves a simple application of milk. All you need to do is soak a cotton ball with milk and apply to the affected area. Milk has a natural soothing agent that can work to stimulate healing and reduce pain. Do this as often as you need to.

• Consider some zinc. You can find lozenges made with zinc. Suck on these and you could see improvement to your health overall, not to mention relief from the cold sore pain. Zinc helps to stimulate your immune system.

 

These home remedies are known to work effectively and you can use more than one of them at any given time. The most effective way to use them is to apply one of the above treatments at the first sign that the cold sore is developing. By doing this, you reduce the severity of it and you can see improvements to your pain level. Often times, these home remedies for cold sores will help you heal faster.

Greg T Hardyman is an Australian freelance writer and internet marketer. He has an interest in traditional home remedies, particularly those of the more exotic and unusual varieties. Check out his website http://homeremedies911.com for more great articles about home remedies.

How To Transform Your Body In A Week

What do you do if you want to get in phenomenal shape within a week? Check out my 7 best strategies to get you your desirable shape AT ONCE. Granted, its certainly easier to stay in great shape if youve already been exercising regularly and eating fairly well, but even at this time of year even the most committed Body Incredible seeker can slip up. When I need to shape up, tighten up and lift up (my energy!) as quickly smart as possible I follow this format. Trust me, it really works. But no half-hearted attempts - its a matter of week.

• No Alcohol. No exceptions.


• Why not start the day with some digestive foods.What I use? Its a high grade magnesium supplement (I love the Isagenix Isa Flush capsules because they are such superior quality, but you can also find one at a good health food store), chased with 2 glasses of moderate water. Those who find things particularly hard to move in the morning can add some lemon to the water, and also try this yoga pose to massage and relax your colon. Begin with one leg at a time, and then after doing each side (right first), pull in and hug both legs to you. Dont forget to breathe! You should hold this for at least 10-20 seconds.


• Sounds evident, but GET MOVING! How often do you think Oh, Id like to exercise more, but Im just too busy, or I only have 20 minutes to spare so its not worth it? Guess what? Each and every minute is important. If youre looking to shape up quick-smart then you simply must do some exercise every day for that 7 or so day period. Id suggest alternating the tough stuff (meaning weights, running, exercise that breaks muscle down) with some recovery. Give it a try with Yoga which is one good example, but even a lighter walk is okay if you did a big sweat session the previous day. When Im really keen to tighten up, I try to squeeze in 2 sweat sessions per day - even if it is only a quick circuit for 15 minutes.


• Dont each too much. Again, a bit obvious, but if you cut back on your food intake then you will tighten up. Of course, there is a bit more to it than just cutting back - I certainly dont advocate calorie counting or skipping meals, but I do encourage you to consider the size of your meals. The protein element should equate to about a palm size (for an average 150 pound (about 70 kg) adult. Thats your palm, not your local giants. Fill the rest of your plate with fresh vegetables and salads and a couple teaspoons of good fat. Coconut oil, palm oil, organic ghee, extra virgin olive oil, avocado - these are all great options.


• Grab your 8 hours. One of my favorite books, Lights Out: Sleep, Sugar and Survival" by TS Wiley, details in vivid detail how a lack of sleep can cause you to hold onto fat stores regardless of exercise or nutrition. This is due to the imbalance caused to your hormonal system when you dont get enough shut-eye. Adequate sleep will not only aid physical and psychological repair, relieve your body of nasty fat-storing stress hormones, but it will also help you to exercise more efficiently throughout the day, and feel mentally strong enough to resist enticement.


• Watch the sneaky fat makers. You may not realize how much that skinny latte, low-fat yogurt, spoonful of sugar, etc is affecting your waistline. Just about a week for change, dont you do this for a better YOU? That means no sugar laden beverages. This includes sugar in tea/coffee, milky tea/coffee, fruit juices (even fresh), artificial sweeteners of any kind, including diet soft drink (studies have shown that these trick your hormonal system and cause a fat storing reaction). Also cut out the low-fat products which are generally laden with sugar, and even if theyre not, theyre still not fresh food, and say no 100% to any kind of sneaky snack. That means not even one jelly baby! It really does all add up.


• Okay, keep out yourself from caffeine. I do love my coffee, and enjoy at least one organic long macchiato each day. But, you know one thing, too much caffeine can cause really adverse effects - it can cause a stress hormone reaction that puts you into fat-storing mode. Bind yourself in a limit, say a cup in the morning, and then say NO to your partners or colleagues. Also stay off any other kind of caffeinated stimulant.

Yet you dont have a hurry to change yourself quickly, I would suggest you to follow this advice for at least a week to see what you can achieve? Who knows - it may even motivate you to live every day with greater health and energy! Oh - and if you dont have your own reason, use mine: being unhealthy is disgusting. And it makes you unhappy. You know it, and I know it. And guess what? Now, today, yes this very minute, really is the best time to start transforming your body.

Kat Eden is a Professional Personal Trainer and Health/Performance Coach from Australia. Keep eyes on her articles and learn many important facts like, The Affects Due To Lack Of Sleep On Your Health. You can also send her Email or RSS by just clicking here.

Get Rid Of Your Acne and Spots for Good!

If you are one of those people who suffer from acne problems, you feel like others just dont understand what its like. Your friends may tell you not to worry about it and encourage you to just come out anyway even if you are having a major acne breakout. It can make you so self-conscious when you know that everyone you meet is seeing your acne. Whenever we talk to somebody or are introduced to someone, the first thing that they see is our face. It makes finding a good product for your acne very worthwhile.

One thing that can make the situation even more difficult is that you get different opinions from all kinds of various sources. Some people believe that it is linked to your diet and that excess sugar is causing the problem. Others may believe that stress is an important factor. Some are convinced that hormones are causing it and others just believe that the pores arent getting properly cleaned. What you may find interesting is that all of them are likely correct.

The best kind of solution for the problem is something that will address all of these different issues. There is a new breed of acne products available that are found in the form of a system instead of a simple cream or a cleanser. They often include those things, but they also have supplements that you can take or tea that will help to stabilize your system internally to reduce the prevalence of acne bacteria. These teas or supplements are extremely helpful because they help to combat acne before it happens instead of trying to use a band aid solution alone.

That doesnt mean that you shouldnt also try to address the problem from the outside as well. There are products that also have a strong cleanser that can help you to get the dirt and bacteria out of your pores. Its important to have something that can clean deep down in order to stop the acne from coming back. That dirt has to be removed so that the acne bacteria will not be able to cause additional blemishes.

Following the cleaning, it is crucial that you have something that can help you close up the pores and condition the skin. Sometimes, the redness and itching that follow a good cleaning can help to contribute to future acne breakouts. Closing up the pores also keeps that dirt at bay, lessening the chances of developing pimples.

If you want to finally rid yourself of the anxiety-causing problem of bacteria, its important that you choose something that provides a multifaceted approach. Attacking the problem from both the inside and the outside is going to give you the best chance of success. Keep in mind that many of these products will take a few weeks to show significant results. Give them time to go through a full acne cycle and in a few weeks youll start to notice changes. Youll also start to feel much differently about the way you look.

(ALERT) Do Not Buy Acne Products Without Reading My ClearPores Review NOW!

How Can We Lose Weight Effectively and Naturally?

Losing weight has always been an issue especially nowadays that lifestyle diseases are rampant. People are suffering from ailments caused by stress from their hectic work schedule and rigorous daily activities which is why theyre prone to many health disorders like obesity. So how can we lose weight and avoid being included in the long list of individuals struggling with their weight problem?

Today its no surprise to find several weight loss pills, diet plans, and exercise regimens all claiming to help you lose weight. The fact is theres no such thing as a perfect weight loss plan. This is because people are different from one another. Our bodies are structured differently from one another that what may work for one may not work on you. Oftentimes, there are a lot of things you have to consider first before you engage in a weight loss plan. Factors like age, gender, race, and medical background can greatly affect your weight loss attempts.

Although theres no such thing as a perfect weight loss plan, there are ways on how we can lose weight which are applicable to everybody. These are very practical yet effective means of losing those excess pounds. In fact, many have tried and tested them and are very satisfied with the results. You should try them too and see for yourself.

Walking

Doctors claim that walking is good for the heart since it helps improve blood circulation in the body. This is true which is why those suffering from cardiac diseases are encouraged to walk at least 30 minutes a day. The best part is walking can also help you lose weight. Your body needs energy as you walk and instead of relying on food, your body burns your stored fats and converts them to energy. Walking also tones the muscles in your legs and shoulders while speeding up your metabolism at the same time.

Balanced diet

There are all kinds of weight loss diets available today but sad to say most of them are just fad diets. They guarantee to help you lose weight in a matter of days but in the end youll be gaining more than what youve lost. The best thing to do is to eat balanced meals per day. Go back to the food pyramid which serves as an excellent guide in ensuring you get the nutrients you need daily. If possible, stick to green leafy vegetables and fruits. Go for skinless chicken instead of pork and beef. Use olive oil for frying and fresh herbs for seasoning. Most importantly, stay away from fast food and sweets.

Water

If youre really serious about losing weight, you have to say goodbye to carbonated and caffeinated drinks as much as possible. This means you have to load up on pure, natural water. Many dieters turn to supplements to help suppress their hunger without realizing theyre doing themselves more harm than good.

Drinking 8 to 10 glasses daily, especially a glass or two 30 minutes before meals, can help you eat less. Water is a natural suppressant and it gives you enough energy everyday without the guilt.

So how can we lose weight fast, safe, and effectively? Simply follow the tips above and youre on your way to healthier and sexier new you.

http://www.ealkalinediet.com

Acne Cure And The Case For Medication

When people first start to have acne the first thing they normally do is to turn to ointments. Often special soaps are also used. By now the costs are already starting to add up. However if their acne hasnt improved then many people will often turn to expensive, prescribed medications. It is a sign of how desperate people are that these medications are used when the health risks are considered. Most people do not even consider alternate, more effective forms of treatment. It is more than possible for an acne cure to not involve any medications and yet be highly effective.

While using products such as medicated soaps as an acne cure may not seem too harmful, they tend to strip the natural oils away from the skin. This can eventually lead to an overproduction of oil in the skin in the form of more pimples. While this tends to only be the cause with the harsher antibacterial soaps it is something that is necessary to be aware of.

Ointments are another very popular supposed acne cure. These generally involve rubbing or wiping a cream into the affected area. This action can stimulate the glands under the skin in the already affected areas into producing an increasing excess of oil, which leads to more pimples. While the creams are reasonably harmless over the short and long term the delivery methods are of concern. These creams are also noted as stinging on open sores, so perhaps not the ideal acne cure.

Medications in the form of oral tablets can often be prescribed for severe acne, usually by dermatologists. It is important to be aware of the potential side effects of this type of medication before using it as an acne cure. While you are taking it, harsh medication in this form has the potential to cause liver damage, drying of the skin, joint pain, bleeding from the fingernail cuticles and is not recommended for pregnant women. Even after you stop taking some of these medications they can continue to have effects on your body including hearing loss.

Using soaps and ointments should for the majority of people at least not have any long term negative effects. While they will almost certainly not act as a permanent acne cure and may even make the problem worse depending on how they are applied, with this form of medication at least there should be no permanent effects. One thing to watch out for though is that some people may be prone to rashes or allergic reactions depending on the active ingredients.

While the choice of using medication as an acne cure is obviously a personal one, there are better options available. There are now choices available that have the potential to yield a fast, permanent acne cure, without the any of the above side effects.

If you truly want to get rid of your pimples, spots or any type of acne, go to this website now: acne cure. It is the top resource on acne advice from the leading skin care guru.

Running for Fitness - Should You Sprint?

"Running: a means of terrestrial locomotion allowing humans and other animals to move rapidly on foot. It is simply defined in athletic terms as a gait in which at regular points during the running cycle both feet are off the ground."
From Wikipedia

A long winded way to describe something that we all enjoyed doing as children and along with walking one of the best and most natural methods of exercise known to man.

Speed and distance may vary and range from a slow jog to a full out sprint. Many individuals compete in events that place participants in a contest to test speed in a sprint or endurance in a distance race like the marathon. The running mechanics may seem to be the same, but there are differences in running mechanics and additional factors which make a marathon very different to a sprint.

Sprints commonly are tested in track events including 100 m, 200 m or 400 m races. World-class athletes may finish these events in ten seconds, twenty seconds or forty-five seconds, respectively. A marathon is a race that's 26.2 miles in length with world-class athletes completing the race in just over 2 hours.

Sprinting isn't simply a faster version of running, and running is not simply a slowed down sprint. They are in fact different disciplines altogether. Sprinting calls for the athlete to learn and use a very different technique and uses different muscle fibers. Consequently, sprint workouts must be specifically tailored to train the muscles involved and the energy systems in a unique way. And similarly, unique methods need to be applied to training for a distance event.

The marathon, at a distance over 26.2 miles, is among the most respected athletic accomplishments available to the general public. Anyone with some training, may line up in the same event as the best distance runners in the world. This is unique to the marathon as it is unlikely that the average fitness enthusiast would ever get the chance to run in the same race as Usane Bolt.

Training for and completing a marathon calls for considerable cardio vascular fitness and determination. Everyone, from the novice training for his or her first run, to Olympic athletes, can learn to run faster and more efficiently.

When you're beginning, the gains in speed are fairly easy to accomplish by simply improving your fitness levels. As you become a better runner, however, to make further improvements you have to commit some of your time to building strength and speed in order to become a faster runner.

Whether your goal is to set a new personal best in your next 5k race, win your age bracket at an up-coming charity run or qualify for a state or national championship, with a properly structured training program you can learn to run faster.

For more advice on all things fitness visit Fitpro2U

Know About The Urgent Care Services

We can treat little injuries like a skinned knee at our home. Few life-threatening conditions like a chest pain need a visit to emergency room. But there are few things in between that need a visit to urgent care. If you want to avoid long wait times, and do not have a debilitating or life-threatening injury, consider Urgent Care. These services, by comparison, is often less hectic and more convenient. There is no appointment required to make use of the services at Urgent Care.

This kind of care centers can treat conditions like asthma attack, flu, broken bones, cuts that need stitches, etc. It will fill the gap between emergency room and a doctors office and provides all the medical services needed. Both adults and children over the age of six months can be treated at these care centers.

Urgent care clinics are not meant to replace your visits to primary care practitioner or necessary trips to emergency room. Regardless of the sickness or injury you have a doctor at this clinic can be of help to you. But it is the option for fast and expert care for several injuries and illnesses. Here are the most common illnesses and injuries treated at urgent care:

• Fever

• Coughs and colds

• Allergic reactions

• Burns

• Sprains

• Chest discomfort

• Shortness of breath

• Sore throat

• Earache

• Eye pain, injury or infection

• Sinus infection

• Conjunctivitis or pink eye

• Diarrhea or vomiting

• Rash

• Back pain

• Urinary tract infections

• Painful urination

• Injury to knee, ankle, foot, wrist, hand or elbow

• High blood pressure

• Abdominal pain

• Kidney stones

• Work related injuries

• Muscle strains and pain

• Immunizations for all ages

• Puncture wounds

• Sports physicals

• X-ray

• DOT physicals

Whenever you have an injury or illness that needs fast attention, then visit your nearest urgent care center. One should note that these care center is not a substitute for emergency room. You should seek emergency care services if you have conditions like:

• Severe abdominal pain

• Severe chest pain

• Sudden blurred vision

• Seizures

• Sudden and severe headache

• Difficulty breathing and shortness of breath

• Severe burns

• Sudden blurred vision

• Deep cuts or bleeding that wont stop

• Coughing up or vomiting blood

• Numbness in the face, arms or legs

Though the purpose of urgent care is not to handle patients in critical condition, it does rarely occur. In such conditions, clinics are equipped to stabilize patient until an ambulance arrives. These are less expensive when compared to emergency services, but little more expensive than a doctors office.

Urgent care Hemet offers you best medical services for any of your illness. Here the physicians can treat everything from the flu to an earache to a bladder infection to a skin infection or a broken bone. To know more about our urgent care clinic Hemet, you can visit our site.

Know the Benefits of an Elliptical Trainer

If you have made a trip to the gym in the past few years, you are probably aware of the elliptical trainer. Introduced in the 1990s and improved in the mid 2000s, the elliptical trainer is an outstanding piece of exercise equipment. Cardiovascular workouts are the most effective way to burn calories and reduce excess fat. This machine makes cardio workouts simple, fun, and easy on the joints.

It doesn't matter if you are young or old; this machine makes it comfortable and easy to work out. The elliptical equipment not only provides a natural feeling workout, but it also boasts the ability to produce a more effective means of exercise. By exercising more muscle groups simultaneously, and reducing stress caused to joints due to less impact, it increases the amount of calories burned while needing less exertion compared to that of a treadmill. This means that senior citizens, or people who may have minor injuries, will benefit from using an elliptical trainer versus a treadmill.

There are three main types currently available on the market: rear-drive, front-drive, or center-drive. The "drive" is described based on where the motor of the machine is located. Depending on the model, the incline of the ramps beneath the pedals can be adjusted. This produces varying pedal motion paths which change the focus of the exercise to different muscle groups in the legs, thighs, and buttocks. Another great feature that many models offer is the ability to choose a pre-set program that will change the resistance, stride length, or incline automatically during the workout.

The main difference between a treadmill and an elliptical machine is that treadmills move when you hit the start button. The elliptical model only moves when the users it starts pedaling. This is a great feature for many reasons:

 

1. It uses very little, if any, electricity to run.


2. It is stable and quite simple to use.


3. There is less risk of injuring yourself by falling off of a machine that is moving too fast.

 

The sizes, shapes, features, and price tags all vary model to model. High-tech gym versions can run over $4000 and contain more features than any home user would ever need. Simpler, less expensive models can be found for under $300 and make the perfect investment for a home user at any fitness level. No matter what model, brand, or price range you look for, do the research and consult a doctor for the best recommendations.

Find more information on the best elliptical trainer or read up on reviews of the Schwinn A40 elliptical trainer.

The Downside To Walking 10,000 Steps A Day

Doctors and researchers have advised us to take a minimum of 10,000 steps per day to stay fit and healthy. Everyone always talks about the great benefits associated with these extra steps, but never about the downside. I bought a pedometer a few months ago and have reached my daily step goals on a consistent basis. Here are some of the negative side effects I have noticed.

1 - None of my clothes fit me anymore

Three months of walking did something strange: it caused all of my clothing to become way too big on me. Now I find myself needing to fork over hard-earned money to replace my wardrobe with smaller articles of clothing.

2- My waking shoes are actually getting worn out

I have a pair of shoes that I use for after dinner walks. These shoes have been with me for years with no troubles. Inexplicably, they are worn out and need to be replaced.

3 - I am missing out on some of my favorite TV shows

I find myself with so much extra energy that I don't want to sit in front of the TV for hours on end. I find myself at places like museums and farmers markets instead, while I miss more and more of the plot lines on my favorite shows.

4 - Junk food has lost much of its appeal

I just don't get the same amount of pleasure from downing an entire bag of chips at one sitting as I once did. Maybe that has something to do with #3, since I normally did my junk food eating on the couch in front of the TV. I actually found myself planting vegetables in my backyard the other day! This type of behavior was never part of my usual routine before I took up walking. The walking must be to blame. Now what will I do with all those healthy vegetables I grow?

5 - I'm meeting neighbors that I have lived near for years for the first time

People I have never met are being friendly to me and cheering me on. Strangers are becoming friends and they tell me how great I look now that I lost 20 pounds. This is just strange behavior that I have never encountered before I starting walking around my neighborhood.

6 -???

Ok, so I can't seem to come up with a sixth negative side effect. The truth is, I am very much enjoying all the healthy side effects of walking. I am amazed at how one healthy habit leads to another. Taking 10,000 steps per day is helpful by itself, but the true benefit lies in how it can lead to an all-around healthier life-style.

Heather Krasovec, creator of http://best-pedometer-reviews.com/, is dedicated to helping consumers find the best products to stay fit and healthy.

HIV Research - The Way To Find Curative Strategies Against Human Immunodeficiency Virus Infection

Many researchers throughout the world are urgently looking for a cure for the human immunodeficiency virus or HIV. HIV can lead to acquired immunodeficiency syndrome or AIDS. AIDS is a very serious disease. It can cause many life-threatening changes in ones body that can lead to infections, cancers and other illnesses that can shorten a persons life. In recent years, the disease has become pandemic. This is because it affects people across large areas of the world. Because full-blown AIDS is directly linked with HIV, it is more and more crucial that HIV cure research be undertaken and a cure eventually found for this life-threatening condition.

While there are many researchers in major universities and leading pharmaceutical companies across the world who are diligently working on HIV cure research, as of yet a cure has not been found. One of the major obstacles in finding a cure is in the way the virus can lay dormant during treatment and not reappear until the treatments are stopped. This can present issues in the manner some drugs that are used to block the spread of the disease in the body.

Current treatments that are used are antiretroviral drugs. These drugs work by stopping the cells containing the virus from replicating themselves and causing the disease to move into other parts of the body. Because latent HIV can lie dormant in cells with long life spans such as immune system cells, the virus can remain in the body and avoid becoming completely eradicated. Later, when the treatments are stopped these latent cells can reactivate and start spreading the infection again. This presents a particular problem for HIV cure research work. It involves using strategies that will reactivate the latent cell and then using the drugs that will block its replication. To do this, researchers are exploring the use of drugs such as histone deacetylase or HDAC inhibitors, DNA methylation inhibitors and the cytokine IL-7. These elements have all shown to be helpful in reactivating the latent cells containing the virus in vitro.

HIV has become one of the major health concerns in the world today. For researchers who are trying to develop HIV cure research, the task is challenging but every day they are making progress towards the ultimate goal of being able to cure this virus and the disease it leads to. By the use of drugs that will help in activating latent HIV infected cells that have become dormant, and then following up with an antiretroviral regimen, it is hope that a cure can finally be found.

International Symposium on HIV & Emerging Infectious Diseases (ISHEID): the world leading AIDS experts will gather for the 2012 HIV AIDS ISHEID conference in Marseille, France, May 23-25, 2012. The general AIDS conference theme will be From Universal HIV Testing to HIV Cure.
http://www.isheid.com

Compliance and Risk Management: Embracing Change in a Modernising Welfare Service

Compliance and risk-management in social services is not a tick-box procedure however, it is the bottom line in service users care. The social service staff has as much responsibility as the organisation to maintain standards within budgets. It is been well noted that social services is facing unprecedented change, focusing on four structures which are: planned; unplanned; safeguarding and procurements. This is certainly the case with the "Birmingham County Council" (May 2011) who was summon to the Court to determine the eligibility criteria matrix (DH 2002) for care needs assessment (within critical level of needs) and it lost the case on technicalities. The decision of the court was that Birmingham County Council did not consult its intentions widely to all the stakeholders.

The Courts decision has halted drastic changes that most social services would have wished to pursue in recent times. However, the intended changes may have resulted in many challenges but, also opportunities for efficiency. One critical task is to standardise compliance to governance and risk-management requirements across the new structures and streamline the organisations activities. In health and social care, compliance is not just a process of ticking the right boxes and this is the difference between services to people who can make contributions towards their well-being and tragedy. Care giving has to be tailored to individual needs irrespective where the service is delivered (in the primary or secondary sector) while compliance is imperative.

Monitoring services has taken on even greater resonance with the "Care Quality Commissions" new authority to sanction and even close down services if concerns of significant risk to service users are identified. The Commission can and does turn up unannounced at any service within an NHS trust or a care home and question staff, patients and service users about key areas within the standards of quality and safety, as set out by the legislation (DH 2000, 2005). The task of ensuring our enlarged workforce and all the services provided within the NHS and social service organisations should comply with the standards. In the present time, the standards are further complicated by the reorganisations and restructuring around the departments while bridging operational and culture differences between services.

Nonetheless, developments in technology has enhanced as well as embedded a sophisticated but easy-to-use real-time quality monitoring tools; from allocation of cases, to self-assessments, inputting relevant activities in the system, and ensuring correct processes. Through the dashboard technology, managers have instant access to up-to-date information or are able to extract information and give advice to all concerned at any giving time about what assurance is available to them, gaps in services or budget constraints that exist, and what is being done about issues in question.

This level of visibility is an absolute prerequisite to running health and social care at this point of demographic change and budgetary control. Yet, it is not uncommon to work in an organisation such as social services that still relies on multiple spreadsheets with outdated information and a poor grasp of what their problem areas are. Not only are these organisations ill-equipped to cope with the changing demography, policies, budgets as well as staffing issues, transformation and redesigning of the systems, they are also impeded by an intellectual deficit to embrace business culture within the organisations. In reality, the health care and social care sectors should welcome the extra stringency being exercised by the "Care Quality Commission". It is now empowered to help drive quality performance and safeguarding of service users care, a goal we should all strive to achieve. Equally, as long as good governance is implicit in everything we do, we need not fear its new powers.

For a long time, the NHS and social service organisations have exhausted their resources and attention by seeking to back up everything they do with documentary evidence of good practise rather than focusing on practicing budgetary management on a day-to-day basis, in the field, where it matters. To date only a few management teams have placed adequate emphasis on taking a bottom-up approach to service developments and delivery. Time has come to shift the emphasis from creating paper trails and searching for proof of protocol, to each member of staff taking personal responsibility for their actions. This approach requires a level of education for all front line staff, which will involve keeping standards in the front of their minds in everything they do.

Compliance in budgetary rules, quality assessment and care as well as risk management is paramount for the NHS and social care to survive in the current macro and micro financial challenges and increasing demand for care. Front line staff needs to be reminded that compliance is not about form filling or chasing evidence for abstract standards, it is in fact about practicing the basic standards of care every day.

For related reading see my blog: http://changinglifeparadigm.blogspot.com.

The author is a Gerontologist who is currently employed by Essex county council as an operational manager in the adult health, social care and community wellbeing department. His practice experience stretched over twenty five years, working at different levels across five different health and social services department in the UK. He is duly trained health and social care professional and his continuous training and studies in different universities has enhanced his knowledge within the sectors. He has his doctorate degree in health and social care policy.

Ultimate Workout Without Visiting the Gym

For people who doubt the title of this article, I'm just going to say that working out without going to your nearby gym is possible. You can spend your time efficiently working out at your home and actually notice the results after some time, if you do it right. Did you actually know that some exercises allow our own body to be used as an effective weight tools to build ABS and other groups of muscles? With these couple of secret tips I'm going to share with you below, you will learn how actually easy it is to build muscles in the comfort of your home.

A lot of fitness trainers encourage you to visit a gym and their training sessions additionally to working out at home. And I absolutely agree with them. You see, there are groups of exercises and muscles that simply require you to have professional bodybuilding equipment. Mind you, this equipment is no near to being tiny in size and tends to use a lot of space, so unless you want to transform your home into a fitness gym, you'll still have to keep that gym subscription for a while.

Let's start with the most basic stuff. If you already know this - good for you, but please continue reading you never know when you will learn new info. The first and most important part of WwG (Workout without a Gym) is warm up. If you do not warm up your body well enough, you increase your risk of getting injured. There are many ways of warming up such as running, jogging, or even cycling. 10 minute warm up should be enough. Make sure you gradually build up the speed of your warm up session. Do not try too hard or you may end up exhausted way before your actually workout sessions start.

Next we proceed with arms. This is one of those exercise groups where some body weights wouldn't hurt. Professionally measured is your best choice. You can actually buy them somewhere, as they will definitely be handy in the future and they do not take that much place. If you want to keep your expenses lower, you can always look for some weights at your home. I know a few people who stuffed bags or backpacks with books and used those as weights. You can lie on your back and lift your improvised weight up and down. This will strengthen your bicep muscles. Oh and you shouldn't forget about doing some push-ups. 3 sets 20 times each should be enough. Remember, quality over quantity. It's also a well-known fact that it is better and more effective to do more sets, rather than less sets but more times.

For even better effects, I suggest people trying bodybuilding vitamins and supplements. P90X vitamins are great for starters and can help you to achieve desired results in shorter time. After your working out session, make sure you wait 30 minutes before you have a meal. I know it can be hard to resist, but you have to strengthen your willpower too.

Get honest P90X reviews and find how effective the work out system is. Also, find how suitable is the P90X Ab Ripper system for your body type and the results you can expect.

Creating Your Very Own Home Gym

As every New Year's Day rolls around, millions of people are bound to make a resolution to work out more, maybe buy a gym membership, and even maintain a healthier life style. While exercising at a gym allows you to stay fit and socialize while using any one of the many workout machines available, paying an expensive gym membership every month may not be the best option for everyone. If you prefer to work out in the comfort of your own home, whenever you please and without needing to travel to a gym every day to work out, then setting up a home gym is a perfect option for you.

Home gyms are a great alternative to spending a high monthly fee at a local gym that you may have to drag yourself on a daily basis in sometimes less than ideal weather conditions. A person is more likely to use gym equipment to keep up a regular exercise routine if it is easily accessible to them. What's more convenient than walking into your very own garage, basement, or spare room to spend a few minutes exercising whenever the notion hits you. No need to get dressed in order to be presentable in public, then travel more than a couple miles to your local gym, and wasting time, money, and gas on something that you can do from the comfort of your own home.

Some may think that you need a large, open space in order to set up a home gym. While that is ideal if you want to own a few large pieces of gym equipment, it is not necessary. There are many different styles and models of gym equipment based on your particular goals; a lot of which combine different workout styles into one machine to optimize space usage. Investing in a total gym machine will help you conserve space if you don't have a large garage or open room available to setup and store all of your equipment. Once you figure out your fitness goals, start looking for gym equipment that will help you accomplish your objectives.

For beginners or individuals interested in maintaining all around fitness with no specialty in mind; simple is key. Invest in a treadmill, elliptical, or another piece of equipment that can provide you with a cardio workout, and some free weights or weight bench. If strength training is your purpose, research equipment like any one of the Bowflex machines or total home gym strength trainers. Once you get a few pieces of gym equipment set up, there will be nothing stopping you from reaching your ideal fitness situation whenever you see fit.

If you are interested in creating your own person gym, get home gym reviews to help you select the perfect home gym equipment to meet your personal fitness goals