India Health Blog

Moderation in All Things

2008-07-09T20:39:00.000-07:00

How to avoid dieting blues

-- By Dean Anderson, Behavioral Psychology Expert

What comes to mind for you when you hear the word diet? If you're like most people, you probably imagine eating carrot sticks, going to bed hungry, and giving up your favorite foodsand that's why so many diets fail. Most people just can't tolerate those kinds of restrictions for very long.

The more you try to eliminate your favorite foods, the more feelings of discomfort, deprivation and resentment build up. This can result in bingeing on all the foods you've been denying yourself, undoing all your hard work in a single day. But even if you can avoid that problem, are you willing to eat like a rabbit for the rest of your life?

Studies show that 95 percent of people who follow a highly restrictive diet to lose weight will put the weight back on when they return to "normal" eating again. So what's the alternative? How do you manage to lose weight without eliminating the problem foods and problem behaviors that made you overweight to begin with?

The alternative is moderationin your eating and, perhaps most importantly, in your thinking.

What is Moderation?

On the surface, moderation simply means avoiding extremes. It involves finding strategies and habits that can be maintained over the long-term, without cycling between one extreme and the other.

At a deeper level, moderation is a commitment to balance and wholeness. It is rooted in the recognition that each person has many different (and often competing) needs, desires, abilities, and goals. Living up to your full potential means finding ways to incorporate all of them into your decision-making processes and choices.

Practicing moderation in your weight loss program begins with practical strategies, such as counting calories, measuring portions, learning about your nutritional needs, and planning healthy meals. Achieving a reasonable rate of weight loss (about 1-2 pounds per week) by combining a tolerable calorie restriction with exercise is the moderate way to go. Fad diets, eliminating food groups, severely cutting calories and using diet pills are just as extreme as completely denying yourself foods that you enjoy.

The idea is to follow a healthy, balanced, and enjoyable nutrition and fitness plan that you can stick withfor life. There's no "ending the diet" or going back to "normal" eating or anything that will cause you to regain the weight you've lost. When you reach your goal weight, all you need to do is gradually increase your caloric intake to a level where you can maintain your weight loss.

Sounds simple, right?

Like many things, it's not quite as easy as it sounds. Chances areyou want results quickly. And you probably know that your current routine is problematic in one or more waystoo much fast food, sugar, or fat and not enough physical activity. Your natural inclination is going to be making big, sweeping changes to your diet and activity level right away.

In short, everything in you is clamoring for a very anti-moderate approach. You're primed to play the extreme diet game, even though your odds of winning are less than five percent.

Moderate Your Thinking

To rescue yourself from your own impatience (and the clutches of the diet industry that feeds on it), you need to moderate your thinking. Here are two core concepts that will help you do that:

Concept #1: Food is not the enemy. There are no "good" or "bad" foods. True, some foods offer you a better nutritional deal than others. Refined sugar, for example, provides calories for energy but no other nutrients, while fruit is sweet but also provides vitamins and fiber in a low-calorie package. But refined sugar isn't evil or badit can have a place in a healthy diet. It's important to know what you need nutritionally and where you can find it, so you can take charge of balancing your needs for pleasure, nutrition, and fuel.

The Payoff: When you stop labeling foods as good or bad, diet or non-diet, you won't feel guilty when you eat a food that isn't on your "approved" list. Instead you'll have more energy to learn about nutrition and improve your ability to make informed choices. And you won't have to give up your favorite treats if you find ways to work them into your meal plans so they don't interfere with your health goals. Without the guilt and deprivation, you'll be able to break the pattern of cravings, emotional swings, and binges that defeats so many diets. Without all those "diet" rules to follow, you'll learn to trust your own instincts and make good judgments.

Concept #2: Progressnot perfectionis important. To be successful, you don't have to always make perfect decisions and have perfect days where things go exactly as you planned. If you eat more or exercise less than you wanted to one day, you can make up for it over the next several days if you want, or you can just chalk it up to experience and move on. Remind yourself that what happens on any one day is not going to make or break your whole effort. This is not a contest or a race, where every little misstep could mean the difference between winning and losing. It's your lifeand you'll enjoy it a lot more when you can keep the daily ups and downs of your eating and exercise routine in perspective.

The Payoff: By refusing to be a perfectionist, you can take most of the stress out of weight loss. You'll see small problems as what they arevery small problems, not major calamities that mean you've blown it. You'll be able to find pleasure and satisfaction in the fact you're learning as you go and doing a little better all the time. No more making things worse because your perfectionism caused you to write off the rest of the day or week after one little slip.

There are many more ways practicing moderation can help you both with weight loss and with creating your healthy lifestyle. Be sure to check out the new Wellness Resource Center for additional ideas on how to balance your life and meet all of your needs.

Expert Solutions: Free Weights or Machines?

2008-06-17T21:09:00.000-07:00

It's a classic question with no right or wrong answer. If you want an effective strength training workout, should you use free weights or machines? Which option will help you reach your goals?

As a certified personal trainer, I always recommend that people try to include both free weights (dumbbells) and machines in their strength training workouts. Here are some of the advantages of using machines:

They are easier to use (proper technique, form, etc.).
They better isolate one muscle for a more intense workout.
They ensure that you move with proper form through the full range of motion.
They allow you to lift heavier weights.
They reduce workout time (less time spent setting up, changing, and putting weights away).
You are less likely to injure yourself when using machines.

The disadvantages of using machines are directly related to the advantages. Most of the things we do in daily life involve using multiple muscles and joints at the same time. Because machines isolate muscles and work them separately, you end up making individual muscles stronger but aren't training yourself for "functional fitness." Likewise, because machines are adjusting, balancing, and supporting your body, the smaller muscles that would normally do these tasks in real life often don't get exercised or strengthened.

But by incorporating both free weights and machines into your workouts, you can utilize the advantages of both and avoid the limitations of relying on either one by itself. For example, try doing one chest exercise using a chest press machine, and then add a couple sets of dumbbell flies; use the leg press machine to maximize the amount of weight you are lifting, then add a couple of sets of walking lunges with dumbbells, for balance training.

If you find the idea of using the free weights in the gym too intimidating, most gyms have a "cable cross" machine that offer many of the benefits of free weights with the convenience and safety of a machine.

The Case for Machines
Machines are great if you're new to strength training or unfamiliar with how to target specific muscles. Most will have instructions and a diagram so that you can see how to use them properly. It's also easier to maintain proper form using a machine because the equipment is designed to support your body as you do the exercise. Machines are good choices if you don't have much time (assuming there's not a crowd of people waiting), as it can be quicker to adjust the weight on a machine than with free weights. Sometimes people are intimidated to try strength training because they aren't sure what to do, but machines can help overcome that barrier since they are so user-friendly. The negative is that machines do not give the variation or range of motion that free weights provide. Most machines have a two-dimensional movement pattern.

The Case for Free Weights
Free weights require you to stabilize and balance your body (using additional muscles), giving you a better workout in the same amount of time. You can also do a larger variety of exercises instead of being limited to the machines your gym has available. If you have a stronger side (for example, your right triceps group is stronger than your left), machines typically allow the dominant side to compensate for the weaker one. With free weights, you force the weaker muscle to do its share of the work. The negative of using free weights is that your risk of injury increases because it's easier to do exercises improperly. And because the number of exercises is endless, it's easy to create a program that's not balanced or omits exercises that target important muscle groups.

There are pros and cons to both machines and free weights, so a combination of the two can yield maximum results.

The choice to use machines or free weights is a very individual one and should be based on your overall goals, time available, experience, and injury history/risk. Here are some examples of how these variables will affect the types of exercises you might choose.

Overall Goals

General Fitness: Machines can give you a great foundation for general strength training, whether you're just starting out or aren't sure what your goals should be.
Functional Fitness: If you exercise to improve your ability to move and function in everyday life, then free weights will be a better choice because you can use them to mimic normal movement patterns, making them easier over time.
Muscle size and strength: Machines usually win in this case because they can really target and isolate a single muscle group while allowing you to lift more weight, which is crucial for developing size and strength. But ideally, a combination of free weights and machines will help build strength and size.
Specific fitness goals: The only way to get better at pull-ups is to do pull-ups. But if you're too weak to pull yourself up, an Assisted Pull-Ups Machine can help you get there. The point is that some machines can help you reach very specific fitness goals, such as this one.

Experience: I tend to recommend that beginners use machines because you really can't go wrong with them. Machines make it easy for you to do exercises correctly. Another bonus is that you don't usually need help or a trainer to figure out how to set up and adjust a machinethey usually have instructions and pictures on them, and even tell you which muscles you're working.

Free weights demand more control and strength. You have to have some idea of how to move correctly, which isn't as easy as it looks. That's why free weights and even some body weight exercises are more advanced than you might think. You have to think about a lot of things to do them correctly.

Injury History/Risk: Although machines tend to be safe, not every machine is good for you. An exercise like seated leg extensions can aggravate the knees, so if you have knee problems, you'd want to avoid that machine and stick with regular squats or lunges (with or without free weights). In addition, machines allow you to lift more weight than you could probably do with free weights. If you have a bad back, lifting very heavy weights on a leg press, for example, can compromise your lower back. These are just a couple examples of how, depending on your risk level or history of joint/muscle problems, you might want to avoid certain machines entirely.

Beyond that, the best choice varies for everyone and every muscle. I use a combination of mostly free weights, and a few machines, particularly the cable cross (like Dean mentioned above). Sometimes the best way to really target a certain area of the body can be found in a machine; other times the most functional and safest way to strengthen a muscle group is with free weights.

8 Exercise Energy Zappers

2008-05-27T20:21:00.000-07:00

How to Beat Your Mid-Workout Slump
-- By Nicole Nichols, Fitness Instructor & Health Educator

The scene seems right. An up-tempo song blasts through the speakers around the room. All around you, people race on the treadmill and grunt as they lift weights. An upbeat personal trainer stands nearby, ready to assist at a moment's notice. Something is not right, though. You're partway through your workout, and you've hit a slump. Is it a crash in motivation? Are you low in energy? Maybe just distracted?

Mid-workout slumps happen to even the most committed exercisers. Learn how to avoid these feelings so you can push through and get the most of your workouts instead of heading to the locker room early.

Eat for Energy
A well-balanced diet is necessary for any healthy lifestyle, but it becomes increasingly important when you're exercising. If you start to crash mid-workout, what you did or didn't eat beforehand could be to blame. Proper planning of your meals and snacks will give your body steady fuel. On days that you plan a heavy workout, you might need to eat even more before you head to the gym. Read What to Eat Before a Workout to learn how to stock up on the "good stuff."

Don't Skimp on Carbs
Long distance athletes are known to "carb load" in the days leading up to a race, because the human body relies on carbohydrates for energy. In fact, carbs are your body's preferred source of fuel, powering everything from your brain to your muscles. Most people fear carbs, but they've gotten a bad rap. Make sure you're meeting your body's needs for sustained energy all day whether you're workout out or working at the office.

Pump Iron
Iron is a trace mineral that helps blood carry oxygen to the muscles throughout the body, keeping them powered up during a workout. In general, an iron deficiency can also lead to sagging energy levels. Women are more likely to experience low iron levels, but if you suspect your body is low on iron, talk to your doctor. A simple blood test can determine if iron is an issue, and your doctor can help you get back on track. You'll find iron in lean red meat, fortified cereals, and leafy greens, but steer clear of supplements (unless recommended by your doctor) because too much iron can be toxic.

Drink Up
Dehydration is another possible cause of "hitting the wall." When you exercise, sweating cools your body down, but it can also be detrimental if you're not replenishing the fluids you lose. That means drinking some water before you start your workout, taking a couple of sips of water every 15 to 20 minutes, and enjoying a tall glass of water once your exercise session is over. The key is to drink even before thirst sets in because by the time you recognize you're thirsty, you're already on your way to dehydration.

Be a Planner
Do you set your alarm for a 5 a.m. run only to snooze until your exercise slot has come and gone? Or do you come home at night, too exhausted to hit the gym? Try to schedule your workouts for the times of day that your energy is at its peak. Even if it's a little less convenient, you'll get a better workout and might be more likely to stick with your program.

Rest Up
Whether you're skimping on sleep or you're exercising too much, a lack of rest and recovery can zap your energy levels and hurt your progress, too. Most people need 7-8 hours of sleep each night, so reorganize your day and your time so that you can get as much shut-eye as possible each night. After all, who wants to exercise when they feel tired and run down?

Overtraining can also lead to increased fatigue during your workout. Sometimes, even the most experienced exercisers and athletes need a break (hence the "off season"). Learn to listen to your body. Often when you're too tired to make it through your usual workout, your body just needs a break, after which it can come back even stronger.

Just as your mental to-do list can keep you awake at night, other life stressors can creep into your mind during a workout and distract you from the task at hand. Sometimes these thoughts are overwhelming, and the sheer thought of dealing with the issue can be exhausting. Other times, feeling too busy can cause you to stop your workout short because you want to work on something else other than fitness. While working out can help you alleviate stress, sometimes life hands you a little too much, which can result in fatigue, aches, pains and headaches. Instead of letting your stress prevent you from hitting the gym, think of your workout as a much-needed break. Use this small window of "me" time to mentally sort through any issues you've been dealing with lately. Or think of it as one small part of your day that isn't filled with stress, work, and a never ending list of tasks. If necessary, plan some additional de-stressing tasks into your day. Just like you take time to exercise, take some time to relax, whether through meditation, a hot bath, or just reading a book.

Banish Boredom
Who hasn't been bored to sleep one time or another? Boredom is exhausting! And that's the last feeling you want to experience when you're trying to exercise. Hate the treadmill? Don't use it. Watching the clock when on the stationary bike? Hop off and find something fun. Whether you take your indoor workouts outside or try a new fitness class, variety will keep boredom at bay and help you get better results, too. Sometimes even working incorporating varying intervals during a single workout (instead of the same intensity, pace, speed or incline) can really shake things up and keep you energized and interested.

Overall, the occasional energy slump can usually be fixed by trying some of the tasks above. Sometimes it's a combination of lifestyle changes that works best. If you feel run down all the time or exercise results in major fatigue for you, make an appointment to see your health care provider to find out why.

How To Gain Weight If You Are Underweight

2008-05-26T20:17:00.000-07:00

Gaining weight is something most people try not to do. On every corner, in every store, on every magazine cover, and in whatever direction you turn, people are obsessed with weight loss. Fat loss, fat loss, fat loss. Even 95% of all fitness related sites on the Internet are geared towards losing fat.

However, there are some people, who struggle their whole lives trying to pack on extra pounds and are underweight. I was one of those people. People, predispositioned to skinniness, are commonly referred to as hard gainers. This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!

In the skinny guys defence, the reality is that some have been cursed with traits like Lamborghini type metabolisms, giraffe like limbs, and the strength of a senior citizen. These people have to fight with every bone in their body to do something about their small frame and to keep up to their male buddies who seem to grow muscle just by sneezing. Even though you I might think that your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights. I am living proof that hard gainers with very muscle-unfriendly genes can fight back against their genetics and gain muscle weight.

If you are underweight than your first step to gaining weight is to understand that you must play by a different set up rules. You must think outside the box and give up the excuse of being a hardgainer. It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. It is time to give up the eating habits and workouts that have not delivered the results you have been looking for. Regardless of what you have been lead to believe, you do have the potential to build an impressive physique that turns heads and a new level of strength that intimidates!

Below I have provided four very practical and straight forward tips that you can apply today. If you have attempted to bulk up and are still on the light side of the scale it is because of one main reason - you are trying to build a house without the cement and wood. You are trying to build a $50,000 car with only $25,000 in the bank. Both scenarios are literally impossible. The same holds true for building muscle and caloric support. Your muscles grow on calories and require more than you are currently eating if you are underweight and still resemble a mic stand. Start following these simple steps to gain an extra 10 pounds of muscle weight in the next month guaranteed.

1. Double it up.

One of the most practical steps you can take is by simply doubling what you are currently eating in the kitchen right now. If you are only eating one chicken breast per meal than cook up two. If you are only eating two slices of bread than make it four. If you are eating one handful of nuts than make it two. If you are using only two scoops of protein powder than make it three. Getting the point yet? Most likely you are only a few dozen meals short of filling out those underdeveloped body parts. I assume you are already in the kitchen and have the food out. Perhaps finding the time to get in extra meal is your next challenge to overcome but for right now you have to excuse not to shovel down a greater percentage of calories by doubling it up!

2. Live your life around food.

Sure you know that you must eat every 2-3 hours but how well do you execute? Set your clock around or a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! You should be eating your first meal within 15-30 minutes of waking up - absolutely no later. Dont be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should also find yourself spending more time in the grocery store and you should also find that you are budgeting more money on food each week.

3. Use BIG eating equipment.

If you want to bulk than you have to eat like Hulk. Do you think Hulk eats out of small plate, or a small bowel or a small cup? If you are aiming to get BIG, you are going to require large amounts of food most likely close to double of what you are currently eating. So get BIG eating equipment! Get a BIG cup, get a BIG bowel and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than âunder eaters. If you struggle to complete a meal than a bigger serving on a bigger plate will look small!

4. Never train hungry.

How many times have you waken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and than attempted a weight training workout after work? I thought this was common sense until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the last half day. After dropping the 45 pound plate on my foot out of shock they reassured me that they were not hungry. I sometimes screamed back, Yeah, thats because your metabolism is in starvation mode and shut right down you skinny pencil neck. I understand that training in the morning is the only time for some however I recommend to aim for a minimum of at least three solid meals in your system prior to eating. Would you take your car out on a long trip with a half empty fuel tank? Not unless you want the car to die and push it the rest of the way. So why would you take your body through a grueling training session on a empty stomach?

23 Ways to Reduce Wrinkles

2008-05-25T23:53:00.000-07:00

By: Colette Bouchez

WebMD Feature
Reviewed by Matthew Hoffman, MD
Whether you're 35 and just beginning to see the first signs of aging, or 55 with skin that isn't exactly keeping your birthday a secret, seeking ways to reduce wrinkles is probably on your agenda.

At the same time, experts say, many of us are losing the wrinkle battle, watching helplessly as the glow of youth goes on the dimmer switch.

"Many women as well as men believe that aging skin is inevitable, but with the information and technologies we have today, you really can look as young as you feel," says Robin Ashinoff, MD, a dermatologist at the Hackensack University Medical Center in New Jersey.

To help put you on the right path, WebMD asked Ashinoff and several other experts what really works to reduce wrinkles. What follows are 23 ways experts say you can make a difference. While some require a visit to the dermatologist, many are things you can do on your own.
How to Reduce Wrinkles: What You Can Do
1. Avoid the sun. It's the No. 1 cause of wrinkles, with dozens of studies documenting the impact. In one study that looked at identical twins, New York plastic surgeon Darrick Antell, MD, found sun exposure was even more important than heredity. Siblings who limited sun time had fewer wrinkles and looked younger overall than their sun-worshiping twins.

2. Wear sunscreen. If you must go out in the sun, the American Academy of Dermatology says, wear sunscreen! It will protect you from skin cancer, and help prevent wrinkles at the same time.

3. Don't smoke. Some of the research is still controversial, but more and more studies are confirming that cigarette smoke ages skin -- mostly by releasing an enzyme that breaks down collagen and elastin, important components of the skin. Sibling studies done at the Twin Research Unit at St. Thomas Hospital in London found the brother or sister who smoked tended to have skin that was more wrinkled and up to 40% thinner than the non-smoker.

4. Get adequate sleep. Yale dermatologist Nicholas Perricone, MD, says that when you don't get enough sleep, the body produces excess cortisol, a hormone that breaks down skin cells. Get enough rest, Perricone says, and you'll produce more HGH (human growth hormone), which helps skin remain thick, more "elastic," and less likely to wrinkle.

5. Sleep on your back. The American Academy of Dermatology (AAD) cautions that sleeping in certain positions night after night leads to "sleep lines -- wrinkles that become etched into the surface of the skin and don't disappear once you're up. Sleeping on your side increases wrinkles on cheeks and chin, while sleeping face-down gives you a furrowed brow. To reduce wrinkle formation, the AAD says, sleep on your back.

6. Don't squint -- get reading glasses! The AAD says any repetitive facial movement -- like squinting -- overworks facial muscles, forming a groove beneath the skin's surface. This groove eventually becomes a wrinkle. Also important: Wear sunglasses. It will protect skin around the eyes from sun damage -- and further keep you from squinting.

7. Eat more fish -- particularly salmon. Not only is salmon (along with other cold-water fish) a great source of protein -- one of the building blocks of great skin -- it's also an awesome source of an essential fatty acid known as omega-3. Perricone tells WebMD that essential fatty acids help nourish skin and keep it plump and youthful, helping to reduce wrinkles.

8. Eat more soy -- So far, most of the proof has come from animal studies, but research does show certain properties of soy may help protect or heal some of the sun's photoaging damage. In one recent human study, published in the European Journal of Nutrition, researchers reported that a soy-based supplement (other ingredients included fish protein and extracts from white tea, grapeseed, and tomato, as well as several vitamins) improved skin's structure and firmness after just six months of use.

9. Trade coffee for cocoa. In a study published in the Journal of Nutrition in 2006, researchers found cocoa containing high levels of two dietary flavanols (epicatchin and catechin) protected skin from sun damage, improved circulation to skin cells, affected hydration, and made the skin look and feel smoother.

10. Eat more fruits and vegetables. The key, says Kraus, are their antioxidant compounds. These compounds fight damage caused by free radicals (unstable molecules that can damage cells), which in turn helps skin look younger and more radiant, and protects against some effects of photoaging.

11. Use moisturizer. "Women, especially, are so concerned with antiaging products they often overlook the power of a simple moisturizer. Skin that is moist simply looks better, so lines and creases are far less noticeable," says Ashinoff.

12. Don't over-wash your face. According to dermatologists at the University of Maryland Medical Center, tap water strips skin of its natural barrier oils and moisture that protect against wrinkles. Wash them off too often, and you wash away protection. Moreover, unless your soap contains moisturizers, you should use a cleanser instead.

Topical Treatments That Reduce Wrinkles
Studies show the following ingredients can reduce wrinkles. Most are found in a variety of skin-care treatments, both prescription and over-the-counter.

13. Alpha-hydroxy acids (AHAs). These natural fruit acids lift away the top layer of dead skin cells, reducing the appearance of fine lines and wrinkles, particularly around the eyes. New evidence shows that in higher concentrations, AHAs may help stimulate collagen production.

14. Retinoids (including Retin A). The only FDA-approved topical treatment for wrinkles is tretinoin, known commercially as Retin A. Ashinoff says this prescription cream reduces fine lines and large wrinkles, and repairs sun damage. Retinol is a natural form of vitamin A found in many over-the-counter products. Studies show that in a stabilized formula, in high concentrations, it may be as effective as Retin A, without the side effects, such as skin burning and sensitivity.

15. Topical vitamin C. Studies at Tulane University, among others, have found it can increase collagen production, protect against damage from UVA and UVB rays, correct pigmentation problems, and improve inflammatory skin conditions. The key, however, may be the type of vitamin C used. To date, most of the research points to the L-ascorbic acid form as the most potent for wrinkle relief.

16. Idebenone. This chemical cousin to the nutrient coenzyme Q10 (CoQ10)is a super-powerful antioxidant. In one study published recently in the Journal of Dermatology, doctors found that with just 6 weeks of topical use, there was a 26% reduction in skin roughness and dryness, a 37% increase in hydration, a 29% decrease in lines and wrinkles, and a 33% overall improvement in sun-damaged skin. Other studies have found similar results.

17. Growth factors. Part of the body's natural wound-healing response, these compounds, when applied topically, may reduce sun damage and decrease lines and wrinkles, while rejuvenating collagen production, studies have shown.

18. Pentapeptides. The results of a study supported by the National Institutes of Health suggested pentapeptides can increase collagen production in sun-damaged skin. Several subsequent studies (including one presented at a recent national dermatology conference) showed that when topically applied, pentapeptides stimulated collagen production and diminished lines and wrinkles.
Medical/Spa Treatments That Reduce Wrinkles

19. Botox. An injection of this purified version of the Botulinum toxin A relaxes the muscle just underneath the wrinkle, allowing the skin on top to lie smooth and crease-free.

20. Wrinkle fillers. Doctors fill wrinkles with a variety of substances, including collagen, hyaluronic acid, and other synthetic compounds. Popular treatments include Restylane, Juvederm, and ArteFill, among others.

21. Laser/light resurfacing. Here, energy from a light source -- either a laser or a pulsed diode light -- removes the top layer of skin, causing a slight but unnoticeable skin "wounding." This kicks the skin's natural collagen-production system into high gear, resulting in smoother, more wrinkle-free skin.

22. Chemical peels. In this treatment, one of a variety of different chemicals is used to "burn" away the top layer of skin, creating damage that causes the body to respond by making more collagen. You end up with younger-looking, smoother skin.

23. Dermabrasion. A vacuum suction device used in tandem with a mild chemical crystal, dermabrasion helps remove the top layer of skin cells and bring new, more evenly textured skin to the surface. In the process, fine lines and wrinkles seem to disappear.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.
The service is provided as general information only, and should not be treated as a substitute for the medical advice of your own doctor.

Imran

http://health-ji.blogspot.com/

Best Beauty Tips

2008-05-21T21:24:00.000-07:00

8 Things to Consider When Choosing a Gym

2008-05-19T20:17:00.000-07:00

-- By Liz Noelcke, Staff Writer

When you're eager to try a new restaurant, you might ask your friends for recommendations, read a good review, or check out the menu before you spend your money and time there. If you enjoy your first meal, you'll return again and again, but if your experience is less than great, that first visit will also be your last.

Finding the right gym is a lot like finding new restaurant. A good gym will fit your own unique personality, and motivate you to come back and exercise on a regular basis. Unlike a restaurant, joining a gym is a large financial commitment, so it's even more important that you research your options before signing on the dotted line.

When considering a particular gym, set up a tour and bring a list of questions you want answered. Try to set up this tour during the time you usually exercise. More often than not, the staff will give you a free day pass so you can try out the equipment, classes, and other amenities firsthand.

Other than a free workout, there are key criteria to consider before you fork over the dough or sign a long-term contract. Keep these questions in mind as you begin your search.

1. Location, Location, Location
If you choose a gym on the other side of town, will you really make it there consistently to work out? Often, a gym located somewhere between your home and office (or school) is best. On days when you're crunched for time, having a gym close by will make things easier on your hectic schedule. After all, a good workout is supposed to lower your stress level, not increase it.

2. Hours
Is the gym open when you'll use it most? While some gyms are open 24 hours a day, others are closed on weekends. Whether you workout early in the morning or late at night, make sure the hours fit your schedule, or you'll be paying for something you can't access.

3. Members
Everyone responds differently to those around them, and you should keep this in mind before you choose a gym. You should feel relaxed in your exercise environment, not embarrassed or intimidated. Some gyms are co-ed, while some are same-sex only. Others attract individuals of certain age groups. Will you be comfortable exercising around the current members? On your tour, does the gym seem overly crowded?

4. Staff
The staff members of the gym should be supportive and courteous, ready to answer questions or spot you on a machine if needed. They are there to help you make the most of your workouts. Before selecting a gym, ask about the certifications of the staff members. Are they qualified to guide you through your fitness routine? If you need a trainer, what are their rates?

5. Cleanliness
This may or may not be obvious on your first trip to the gym, so keep your eyes peeled. Make sure that towels are available to wipe off the equipment after each use. Also, look to see if staff members enforce this standard of hygiene. Peek into the locker rooms and showers, especially if you'll be using these often. Look at the toilets, sinks, and showers themselves to see that they're properly maintained.

6. Equipment
Take a good look around. Are there enough of the "popular" machines to go around, or do members have to wait in line to use them? Find out if there is a sign-up sheet or a time limit on cardio equipment. If you run on a treadmill for an hour, then a 30-minute time limit won't really suit you.

Make sure that there are a wide variety of machines, but don't be intimidated by new ones. Notice whether or not instructions and pictures are posted on the machines, or if staff is available to help you. Be cautious of out-of-order machines; this might be indicative of a poorly maintained gym.

7. Classes
Ask to see the schedule of fitness classes offered at the gym. Make sure that the classes you WANT to take are offered at the times you can attend, and find out if you need to show up early to reserve a spot. High-energy classes like spinning might interest you, or a calming yoga class might be more up your alley. If group classes are the staple of your exercise program, find out if the gym charges extra for classes before you join. Decide whether or not these fees are affordable before you join, or you might be paying for a membership that you don't really use.

8. Fees
Cost is probably the deciding factor when choosing a gym. Many gyms have a sign-up fee, but these are often waived during certain promotions. Take a look at the payment schedule. Do you pay each month, or do you have to commit yourself to an entire year as a member? Can you cancel without penalty? And ultimately, does a gym fit into your budget?

When it comes down to joining a fitness center, you may feel like you're signing your life awayif you aren't informed and prepared. Be picky! Shop around, talk to friends, and take the tours until you find a place that meets all (or most) of your expectations at a reasonable price. After all, finding the right gym can be the key to a healthy lifestyle!

Heart disease and Diabetes in India

2008-05-18T20:34:00.000-07:00

Caring New Born - An Overwhelming And Life's Biggest Challenge

2008-05-18T20:31:00.000-07:00

Having a new baby is a wonderful experience and at the same time caring new born is overwhelming. There are many comfortable and safe ways to carry a baby. Always support your baby's head and neck under forearms as they cannot lift their head.

Caring new born involves the cleaning of umbilical cord stump with alcohol after every diaper change. Parents wonder when this will fall off. Umbilical cord is connected to the placenta and your baby at the belly button area (navel). After the birth the cord is cut and covered with clamps.

Care of umbilical has to be taken to prevent the infection until it falls off by itself. Dip a cotton swab or cotton ball in alcohol and move it around the bottom of the cord where it is attached to the navel. It has to fall off within 1 to 3 weeks after the birth.

New born usually eat for every three to four hours, some even feed for every two hours. As breast-fed babies can digest fast they need to be fed more frequently than the bottle-fed young ones.

Baby crying is a sort of communication between the mother and the baby. They usually cry when they are hungry, wet, tired, and lonely, bored and have to burp.

A mother quickly understands what the baby needs. Responding to a baby will simply build the relationship between the child and mother instead of spoiling the child.

Many things can be done to make a crying baby calm. By holding a baby over ones shoulders will make him calm down. Also by placing stomach of the baby across the knees or by wrapping the baby in blankets will do the trick.

Sleep is an essential thing to the new born. Normally a baby can sleep for 16 to 20 hours a day. The American Academy Pediatrics suggested that the healthy full-term babies sleep on their backs in order to reduce the risk of Sudden Infant Death Syndrome (SIDS).

Trim the nails of the infants during their first days of life with blunt edge scissors or file with an emery board to prevent scratching. The nails should be cut slightly across.

Bathing your baby will be a fun and you can enjoy doing it. Until the cord is fallen off give the sponge bath. After that, the tub baths can be given. While bathing, the water should be little warm.

Support the head and neck of the baby while bathing. Don't use the soap on the face. Bathing should be done before feeding or after one hour after feeding the baby.

Diapers have to be changed when the baby is wet or soiled. Wash and pat dry after each bowel movement and wetting. For girls, gently wash from front to back by separating the folds with a clean wash cloth.

Wash the penis, folds near the scrotum and creases in boys. The foreskin of the uncircumcised baby should not be pushed back.

Hence, Caring newborn is life's biggest challenge but soon you will be able to know their needs and how to soothe them. Visit New Born Baby Zone

Author Resource:- Neelima Reddy, author of this article writes for NewBornBabyZone.com. The New Born Baby blog published information on various aspects required for taking care of new born like newborn health and disorders, Baby sleep aspects, Toddler care, Baby gifts, Baby toys, Baby furniture, Baby care center, etc. Visit: http://www.newbornbabyzone.com/

Guide To Eye Supplements

2008-05-18T20:24:00.000-07:00

The eyes are something that many people take for granted, until disease or injury start to affect them, at which point your whole life can be seriously affected. Of course, there are some things, such as accidents and injuries, that can impact your eyes and will require specialist treatment. And in some cases there is nothing that can be done about problems that affect the eyes, such as genetic problems. However, we can look after our optical health in a number of other ways, and one important factor that can help to maintain them is nutrition.

There are a number of things that can affect the health of our eyes, some of which are out of our control and others that we can try and avoid. Some things that potentially increase the risk of eye problems include age, obesity, smoking, excessive exposure to sunlight, and even gender.

Whilst some people will be more at risk than others when it comes to poor eye health, it has been proven that nutrition does play an important role in the health of our vision, and this is therefore something that should be taken into account if you're interested in preventing age related deterioration.

Studies have shown that certain foods contain antioxidants that can are particularly beneficial for our eyes. However, not everyone manages to eat as much fresh produce as they should to get these benefits. Often a busy lifestyle or other factors can affect the ability to eat a balanced diet. However, the wide range of vitamin supplements that are on the market today have made it easier for consumers to get their recommended daily allowance of vitamins and minerals, although those taking supplements should still try and eat as well as they can in order to maximize the benefits.

Some important supplements that have been identified in relation to eye health are vitamins A, C, and E. These are the antioxidant vitamins. Vitamin A is well known for its' role in night vision, but it is also important for preventing night blindness is pregnant women, and the health of our skin, hair and mucous membranes. It is found in animal products like liver, whole eggs, and milk.

Vitamin C helps reduce the risk of developing glaucoma, macular degeneration or cataracts. Bioflavanoids are available in combination with vitamin C in some supplements, and this is because they help the body absorb it. Vitamin E also helps reduce the risk of cataracts and macular degeneration.

Other supplements that contribute to eye health include beta carotene, lutein, zinc oxide, selenium, and cupric oxide. Lutein is not as well known as some other supplements, but it is central to eye health. It is found in the retina, eye lens, and macula. People who smoke should be careful they get enough lutein, as smoking can affect its' levels. Smokers should also be aware that some studies have found that some of those participating who took beta carotene supplements and smoked were at risk of several diseases. These were only small studies however, but care should still be taken.

Eye supplements are a convenient way to get these nutrients, and often contain herbal preparations like bilberry. However, you should remember that exceeding the recommended doses can lead to side effects, so be aware of the total amount of each nutrient you are taking from multivitamins and any other supplements. This is of particular importance with fat soluble vitamins like vitamin A, though if you are not taking high doses of any vitamins you should be alright.

Author Resource:- More information on eye supplements and macular degeneration can be found here - www.vitaminstohealth.com.

What Causes Hypertension?

2008-05-15T20:39:00.000-07:00

By: Doug Bremner

Hypertension, or high blood pressure, is often described as a silent killer, and affects 50 million Americans. Hypertension usually occurs without symptoms, but if your blood pressure gets really high you could develop headache, dizziness, blurred vision, ringing in the ears, or nose bleeds. Most people find out that they have high blood pressure by getting a routine blood pressure check, which can be done in any doctor's office, or which you can do more easily and cheaply by yourself at most pharmacies. If untreated (about 30% of people with high blood pressure don't know they have it) it can quietly damage your organs and set the course for other life-threatening diseases to develop, including stroke, heart disease, and kidney failure.

Hypertension happens when the body holds on to too much water, which increases the volume of blood in our heart, arteries and veins, and therefore increases the pressure against the walls of the heart and blood vessels. Sometimes the heart beats too hard and that too can increase the pressure. Either situation leads to high blood pressure, which over time causes damage to the blood vessels.

Blood pressure is measured in units of millimeters of mercury (mm Hg), which is the amount of atmospheric pressure required to support a column of mercury 1 millimeter high. Blood pressure has a number for systolic and diastolic blood pressure. Your systolic pressure, the pressure in the vessels when the heart beats, should be less than 140 mm Hg. Your diastolic pressure, the pressure in between heart beats, should be less than 90 mm Hg.

Like heart disease, hypertension is a disease of modern civilization. Hypertension is a product of the way our bodies have evolved over the centuries to be able to retain water and avoid dehydration. We tend to retain salt (sodium chloride, or NaCl), because, prior to modern times, salt was relatively rare. When salt is retained in our blood vessels, it holds on to water by something called the osmotic effect, and therefore water is not excreted as much as it would be otherwise through the kidneys and into the urine.

Granted, not everyone is sensitive to salt to the same degree. However, there is no doubt that the population as a whole eats much more salt than in the past, probably at least two or three times as much, and these habits are having an adverse effect on our health, including raising blood pressure.

Since early man did not have easy access to salt, he didn't have to worry about eating too many salted potato chips and having his blood pressure go through the roof. In fact, salt retention served an important purpose to early man - it was a good thing if you were living on the savannah and wouldn't be eating or drinking for several hours. It's bad if you live in America in the 21st Century and eat fast food three times a day.

Ancient man also got more exercise, ate less food in general (not by choice), and didn't smoke, take drugs or drink alcohol. However, those tough conditions did lead to more infection; and being eaten by tigers and falling off cliffs were occupational hazards of primitive man. Luckily, these folks didn't have to also worry about their blood pressure zooming up after eating a burger and fries.

Cheeseburgers notwithstanding, our earliest need for salt developed in us a taste for salty foods, which we have never lost. In cooking, salt enhances the flavor of other foods and many cooks feel it is an essential ingredient in the kitchen. Salting your pasta water with a handful of sea salt is not going to cause high blood pressure. Most of the over salting in our system comes from pre-prepared, packaged, and many frozen foods (with the exception of flash frozen fruits and vegetables) we eat, as well as the salt found in restaurant and fast foods. Food makers put huge amounts of salt in their food for flavor enhancement, to hide the lack of other natural flavorings, and to act as a preservative. Look at any food label and you will see astronomical percentages of salt in food - often more than 25% of a serving. The best way to avoid excess sodium in food is to buy fresh, unprocessed whole foods and prepare your own meals. If you buy canned beans and vegetables, low sodium or not, you should rinse them well as this removes about 40% of the sodium.

The Dangers of Excess Body Fat

2008-05-14T20:56:00.000-07:00

By: Chad Tackett

Most people's primary motivation for weight management is to improve their appearance. Equally important, however, are the many other benefits of proper nutrition and regular exercise.

Weight management through reduction of excess body fat plays a vital role in maintaining good health and fighting disease. In fact, medical evidence shows that obesity poses a major threat to health and longevity. (The most common definition of obesity is more than 25 percent body fat for men and more than 32 percent for women.) An estimated one in three Americans has some excess body fat; an estimated 20 percent are obese.

Excess body fat is linked to major physical threats like heart disease, cancer, and diabetes. (Three out of four Americans die of either heart disease or cancer each year; according to the National Health and Nutrition Examination survey, approximately 80 percent of those deaths are associated with life-style factors, including inactivity.)

For example, if you're obese, it takes more energy for you to breathe because your heart has to work harder to pump blood to the lungs and to the excess fat throughout the body. This increased work load can cause your heart to become enlarged and can result in high blood pressure and life-threatening erratic heartbeats.

Obese people also tend to have high cholesterol levels, making them more prone to arteriosclerosis, a narrowing of the arteries by deposits of plaque. This becomes life-threatening when blood vessels become so narrow or blocked that vital organs like the brain, heart or kidneys are deprived of blood. Additionally, the narrowing of the blood vessels forces the heart to pump harder, and blood pressure rises. High blood pressure itself poses several health risks, including heart attack, kidney failure, and stroke. About 25 percent of all heart and blood vessel problems are associated with obesity.

Clinical studies have found a relationship between excess body fat and the incidence of cancer. By itself, body fat is thought to be a storage place for carcinogens (cancer-causing chemicals) in both men and women. In women, excess body fat has been linked to a higher rate of breast and uterine cancer; in men, the threat comes from colon and prostate cancer.

There is also a delicate balance between blood sugar, body fat, and the hormone insulin. Excess blood sugar is stored in the liver and other vital organs; when the organs are "full," the excess blood sugar is converted to fat. As fat cells themselves become full, they tend to take in less blood sugar. In some obese people, the pancreas produces more and more insulin, which the body can't use, to regulate blood sugar levels, and the whole system becomes overwhelmed. This poor regulation of blood sugar and insulin results in diabetes, a disease with long-term consequences, including heart disease, kidney failure, blindness, amputation, and death. Excess body fat is also linked to gall bladder disease, gastro-intestinal disease, sexual dysfunction, osteoarthritiis, and stroke.

Reducing Body Fat Reduces Disease Risk

The good news is that reducing body fat reduces the risk of disease. At the University of Pittsburgh, researchers studied 159 people as they followed a weight management program. The subjects were under age 45 and 30-70 pounds overweight. Those subjects who were able to shed just 10-15 percent of their weight and keep it off during the 18-month study showed significant improvement in HDL cholesterol and triglyceride levels, waist-to-hip ratio, and blood pressure. In fact, according to the New England Journal of Medicine, body fat reduction is a more powerful modulator of cardiac structure than drug therapy.

For people with a family history of heart disease, an active lifestyle can slow or stop the process for all but those with serious genetic disorders. Studies by Dean Ornish, MD, have shown that a comprehensive intervention program that includes regular physical activity, a low-fat diet and a stress reduction program can even reverse the heart disease process.

Evidence also shows that an active lifestyle and its help in reducing body fat is associated with a reduced risk for some types of cancers: prostate for men, breast and uterine cancers for women. (Frisch, et al 1985)

In addition, regular physical activity and a low-fat diet are successful in treating non-insulin dependent diabetes (NIDDM); for some patients, it has reduced or eliminated the need for insulin substitutes. In general, regularly active adults have 42 percent lower risk of developing NIDDM.

Gaining Weight Happens to Most of Us

The average American gains at least one pound a year after age 25. Think about it. If you're like most Americans, by the time you're 50, you're likely to gain 25 pounds of fat, or more. In addition, your metabolism is also slowing down, causing your body to work less efficiently at burning the fat it has. At the same time, if you don't exercise regularly, you lose a pound of muscle each year. Consequently, people are not only increasing their body fat stores, increasing their risk of disease, but they're also losing muscle, increasing the risk of injury, decreasing activity performance, and further slowing down metabolism.

Very few Americans exercise in any significant way. The President's Council on Physical Fitness and Sports estimates that only one in five Americans exercises for the healthy minimum of 20 minutes, three or more days a week. In fact, the average American gets less than 50 minutes of exercise per week. Even worse, two out of five Americans are completely sedentary.

The Answer: Healthy Eating and Physical Fitness

But there is hope. Moderate weight loss--of fat, not muscle--and a healthy and active lifestyle--not dieting--have been found to lower health risks and medical problems in 90 percent of overweight patients, improving their heart function, blood pressure, glucose tolerance, sleep disorders, and cholesterol levels, as well as lowering their requirements for medication, lowering the incidence and duration of hospitalization, and reducing post-operative complications eight times less likely to die from cancer than the unfit, and 53 percent less likely to die from other diseases. Fit people are also eight times less likely to die from heart disease.

So, are you willing to be patient and make gradual changes in your life that will lead to a healthier, happier you? Once you have made the decision to go forward and accept change, the hard part is over. Sure, there is plenty of work to be done, but it really doesn't matter how long this new process takes. If you allow changes to take place over several years, your body will adjust comfortably, and you will be more likely to maintain the healthy lifestyle permanently.

When you begin achieving improvements in energy and physical and psychological performance, the fun and excitement you experience will make the change well worth the effort. Action creates motivation! Good luck: I hope you enjoy all the wonderful benefits of a safe and effective weight management program.

* Be sure to check with your health care professional before making any changes in your activity or eating habits.

Chad Tackett, the President of Global Health and Fitness (GHF), has degrees in Exercise and Heath Science and Nutrition, is a Certified Personal Trainer, and is a regular guest lecturer to both professional and lay audiences on the principles of effective exercise and good nutrition. Visit GHF (http://www.global-fitness.com) and you'll find easy to follow fitness recommendations, hundreds of exercise instructions and video demonstrations, customized programs, healthy recipes and meal plans, a free nutrition analysis, health club and personal trainer directories, and much more!

Sun Allergy | Your Symptoms And Possible Treatment

2008-05-14T20:50:00.000-07:00

A sun allergy, like other allergies, is an immune system reaction but in this case it is a reaction to the sun. The most typical symptom is a red, itchy rash that can develop after only a couple minutes of exposure. What happens is a change occurs in the sun affected skin which causes the immune system to think that the affected skin is a foreign component. Then the body reacts by fighting it like it would any other foreign matter. Currently scientists are not sure why some people have sun allergies and others do not, but some evidence states that they may be inherited.

The most common type of sun allergies is Polymorphous Light Eruption (PMLE) which occurs in approximately ten to fifteen percent of people in the United States alone. It is so common that after a sunburn, it is the most typical of all skin problems. PMLE is characterized by a red rash on the skin that has been exposed to the sun, but the reaction may vary slightly from person to person. The symptoms rarely show up during the cold winter months, but usually start to peak in the springtime when sun exposure starts. As the warmer summer months progress the allergic reaction will become less frequent, mainly as the person goes through a desensitization process where their skin becomes more used to the sun. This process will last through the rest of the calendar year, with this mild sun allergy showing up again the following spring. Using sun protection like sun block, hats, and clothing is an important step in limiting one's allergic reaction if they have PMLE. Should you develop a mild reaction you can try applying a cold compress on the affected area, or misting your skin with cool water from a spray bottle. If your symptoms are more severe your doctor may prescribe an oral antihistamine or an anti-itch skin cream containing cortisone. Should this treatment not work your physician may also have you try phototherapy, where your skin is repeatedly exposed to UV in small doses to build up your tolerance to the sun.

Photoallergic Eruption is an allergy that is caused by a certain chemical that has been applied to the skin, and that chemical's reaction to sunlight. The chemical could be part of sunscreen, perfume, or other cosmetics that have been applied to an area that received sun exposure. Sometimes prescription medications like antibiotics or phenothiazines can cause a photoallergic eruption, or perhaps even an oral contraceptive. Scientists are learning more and more about these types of allergies each year and the many things that can cause them. The most common treatment of it is to simply stop using the offending product but this may take a little work by you and your doctor, as it is not always apparent what is causing the reaction. Most of the time when you cease using the product your symptoms will go away, but the symptoms can also be treated with a corticosteroid cream.

Solar Urticaria is a more rare sun allergy described as chronic hives brought on by exposure to sunlight. It typically affects younger women and is the most likely allergic condition to become a long-term problem. Like other sun allergies people with solar urticaria experience redness, itching, and hives on the area of the skin that received exposure. It sometimes can be confused with a sunburn but the difference is with solar urticaria the reaction will be very quick, usually within minutes of being in the sun and the symptoms subside much quicker as well. Treatment includes antihistamines or the application of steroid creams like hydrocortisone, but can also include oral steroids like prednisone if the symptoms are severe. An allergist can also perform a certain therapy to desensitize the skin with multiple exposures to sunlight, but this remedy will be at the discretion of your doctor or allergist.

Sun allergies are your body's reaction to exposure to sunlight. While they are not as serious as skin cancer disease they still can cause problems if the symptoms are serious enough. Depending on which allergy you have there are many different remedies for you to try to help minimize the effect of the reaction. Limiting your exposure to the sun, especially right after the winter months when you have had little exposure is essential to avoiding an allergic reaction. You should always discuss your condition with your doctor or allergist. Following a few steps each year can go a long way in easing your intolerance to the sun's rays.

Weight Loss Motivation

2008-05-12T22:21:00.000-07:00

If you want to lose weight, you must find enough motivation to help you stay focused on your goal. Your motivation might be where you do not want to descend to in your life or where you want to take your life to. You might discover that the thought of your weight problems getting worse prompts you to take action to change it. At other times, the desire to look and actually be slim, sexy and self-confident can propel you to want to lose excess fat and feel healthy. In some cases, it might be what happened to another person that will force you on the path to weight loss.

Whatever be the case, you must find enough reasons for yourself to want to lose weight and banish excess fat forever. In the first instance, you know well enough that you are not very healthy on account of the unwanted fat that is gradually choking you to stroke and untimely death. Diabetes, high cholesterol levels, stroke, high blood pressure and lack of energy and zest are some of the effects of overweight. You know that this is the truth and that you are leading a sedentary life which makes the matter worse.

You must decide to lose weight starting today whatever it may cost you. When you consider the effects of not losing weight and the benefits of fat loss, you ought to do something about your overweight situation immediately. You must start with binge eating. Stop compulsive eating so you can last longer. If you resort to eating to cure anger, annoyance, depression or any other situation, decide today to stop it. Keep away from pies and cookies. Avoid chocolates and ice creams. Learn to eat salad without the toppings. Do away with mayo and such toppings.

You must begin to exercise at this moment for your desire to be trim to materialize. Start small but be consistent with your exercise routines. You will help yourself better if you avoid alcohol and cigarettes. They shorten your life span and add no benefits to your life.

There is one important thing you have to do to motivate you further. Get a picture of anybody who has a body you look forward to having. Paste the picture wherever you will see it all the time and start working towards getting there.

In order to overcome obesity and to look trim and slim, you need a weight loss diet you can always eat without compulsion. You should not be forced to eat your weight loss diet. Embrace weightloss. Choose weight loss diet but choose wisely to avoid complicating your health with unwholesome foods.

Join support groups if your weight loss diet is becoming difficult for you to adhere to. You can meet people who can make your weight loss routine successful at these support groups. Clinically proven weight loss supplements are also available to help you in your weight loss pursuit. Products such as Proactol, a new clinically proven fat binder that also acts as appetite suppressant can help you lose weight.

You will speed up this process by looking for an organic weight loss supplement that contains hoodia gordonii appetite suppressant to assist you. Such supplement will help you overcome hunger pangs and bind up to 28% of dietary fat intake in your diet. This assertion has been clinically proven. This weight loss supplement is Proactol weight loss device. Take control of your weight now and avoid untimely death.

Author Resource:- Order Proactol Natural Weight Loss Product for easy [not fast] weight loss immediately. Access free weight loss review articles and enjoy life at http://weightlossmotivation.amazonhealthpills.com

Depression And The Role Of Dreaming

2008-05-12T21:40:00.000-07:00

Many people who suffer depression often feel a loss of motivation and lethargy particularly first thing in the morning. This article will examine why this is so and can in itself be of some therapeutic value to a sufferer when they realize that it is not their fault that this type of impairment occurs.To many explaining this to them is like a light coming on for them.

To understand this particular aspect of depression we need to look at the subject of sleep. It appears according to new research that depressed people tend to get too much of, what is known as, REM sleep.

This is rapid eye movement sleep which as the reader probably knows is an indication that dreaming is occurring. We do need a certain amount of REM sleep per night and it is now thought that dreams are partly useful in bringing any important issues of the day or week to a close by integrating any stress or anxiety caused by these daily life events so we can be refreshed again the next day.

However, many depressed people simply obtain far more REM sleep than they need. Many years ago research was undertaken with depressed people. When they were woken up during periods of REM sleep their depressed mood was remarkably reduced for that day.

The effects did not last however because as soon as they went back to uninterrupted sleep patterns the depression returned. At that time no-one really understood why that would happen but it seemed that REM sleep had some connection to depression.

The key lies in dreaming and why we dream. New research from the European Therapeutic Studies Institute has shown that one of the main functions of dreaming is to discharge and deactivate unexpressed emotional arousal that we come into contact with during the day.

Its not that we dream about everything that has occurred during our day but that we tend to dream only about issues that we haven't acted upon or expressed fully.In other words we dream about emotionally arousing expectations, which unconsciously, our emotional brain is still anticipating.

The REM state acts as an internal theater of the mind where we can harmlessly fulfill our expectations and de-arouse them so our nervous system isn't crammed with continual stress and we can operate as normal.

Now depressed people will dream more than well people because in the course of a day they will worry and therefore ruminate about things constantly or they wouldn't be depressed. So when they go to sleep they have much much more to discharge emotionally than the average person.

Heres the interesting part. REM sleep and the dream state actually use up a lot of energy, actually quite incredible amounts of energy. By this I also mean emotional energy as well.

Therefore because REM sleep is so much more prolific for depressed people they use up and deplete emotional energy which in a normal healthy person actually gets replenished rather than depleted because they have a correct amount of REM sleep. Excessive dreaming drains us of energy and we feel extremely lethargic and exhausted come the morning.

The above scenario where you wake up exhausted rather than replenished is the exact state that many depressed patients or clients talk about.

In a nutshell then - too much worry during the day leads to too much dreaming which is only trying to discharge the de-aroused emotion but backfires by using up too much emotional energy which leaves the patient exhausted and lethargic the next day.

If you or a loved one are in just this sort of situation take heart because the next article in this series will explore new ways to lift depression quickly and efficiently.

Author Resource:- Lee Heather is a psychotherapist and the webmaster of http://www.growthjunction.com - a large and ever expanding repository of personal development information ranging from public speaking skills to meditation and work/career information.

Upper Body Cardio Workout: Part 1

2008-05-12T03:55:00.000-07:00

Model Weight Loss Secrets, Model Diet. Facebook Competitor

2008-05-11T20:42:00.000-07:00

Cheat Days

2008-05-11T20:38:00.000-07:00

Some people call it a "Free Day," others call it a "Cheat Day." Whatever you call it, it's definitely a good idea to "relax" your diet once a week and eat something you really enjoy, provided that you do it in moderation.

If you try to be too strict all the time, then you are only setting yourself up for cravings and bingeing (not to mention it's no fun). Food is one of life's great pleasures so it's not productive to completely deny yourself of anything that you really want.

Pick a "cheat day," perhaps on the weekend, and give yourself permission to have one "cheat meal" of whatever food you want. Consider it your reward after a week of perfect eating and perfect training. If you eat five or six times per day (like you should be), that's at least 35 meals per week. If 33 or 34 of them are perfect, then one (or even two) "cheat" meals aren't going to hurt.

Of course, it also depends on what your definition of "pigging out" is. A single mega-high calorie binge of junk foods that are loaded with fat and sugar could set you back for days. There's never any excuse for "pigging out" and blowing your diet completely.

I also don't recommend taking an entire day off your diet; keep it down to one meal per week; otherwise it's too easy to get thrown off course and lose your momentum. Maintain your discipline and keep a steady routine including consistent meal timing and frequency. Remember, good day to day habits are the foundation of your success.

The amazing part is that if you've been on a strict diet all week long and you've been doing it consistently for a period of months, then allowing yourself to have a cheat meal can actually do more good than harm. It will satisfy psychological and physiological cravings and help prevent you from "falling off the wagon." It's human nature to want what you can't have or aren't supposed to have, so going too long without letting yourself relax a bit can lead to binge eating.

If you've been on a very strict low calorie and/or low carbohydrate diet, you might even find yourself leaner with fuller looking muscles after going off your regular diet and increasing your calories for a day. This is very common among competitive bodybuilders. They are often surprised (and irritated!) that they look better the day after the contest, after they've had the post-contest celebration meal of pizza, hamburgers, etc. Why? Because the months of severe dieting may have put their bodies into "starvation mode."

When you increase your calories and add foods that you've been restricting for a long period of time (fats and carbohydrates), this can actually speed up your metabolism and make you look leaner - it's like telling your body, "We're not starving anymore; it's safe to start burning more calories now." Not only can an occasional "cheat meal" make you look leaner, but your muscles will also fill out and look bigger and firmer because your glycogen levels will increase from the all extra carbohydrates you take in.

So the bottom line is, don't feel guilty about having a "cheat meal" once a week; it will probably do you more good than harm. Just remember, you must eat "clean," healthy foods the majority of the time if you want good results. Long term consistency is one of the most important factors in building muscle and staying lean. Don't use your "cheat day" as an excuse to totally blow your diet and never make junk foods a part of your regular, daily diet. Save them for special occasions or enjoy them once a week as a reward for a job well done.

About The Author
Tom Venuto is a bodybuilder, gym owner, freelance writer, success coach and author of "Burn the Fat, Feed The Muscle" (BFFM): Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models. Tom has written over 150 articles and has been featured in IRONMAN magazine, Natural Bodybuilding, Muscular Development, Muscle-Zine, Exercise for Men and Men's Exercise. Tom's inspiring and informative articles on bodybuilding, weight loss and motivation are featured regularly on dozens of websites worldwide. For information on Tom's Burn The Fat e-book, click here: www.burnthefat.com.

Masala Papad - An Indian Appetizer

2008-05-08T20:37:00.000-07:00

Beauty - who sets the standards?

2008-05-08T20:26:00.000-07:00

We women push size zero standards on ourselves...

Recently Jennifer Love Hewitt, one of Hollywood's most adorable and talented actresses, has been battling with the tabloids who decided to give her the career-killing "fat" label. Unlike many others, who just sit back and take whatever these rags dish out, she has taken a pro-active role to stop them from maligning her further.

Well, good for her! With girls as young as the age of 10 now crash dieting for fear of being labeled as "fat," it's about time that someone with real power stood up and fought back. Hewitt, the star of CBS's hit television series, "Ghost Whisperer," and a silver screen starlet in her own right, decided to do just that. It may turn out to be some of the finest work she's ever done, making the valid point that a size two cannot be construed in any way as fat.

So this begs the question: who actually establishes the standards of beauty in the first place? The first thing to remember is that the standard of "what" and "who" is considered beautiful constantly continues to change. Cleopatra, who was considered by many in her time to be the most beautiful woman in the world, would by today's standards be anything but beautiful; her features were sharp, her nose was too big, and her figure was often a bit on the "plump" side. However, in her time and place none of those things kept her from being considered beautiful.

The Reubensque woman would most certainly be called 'fat' by beauty standards; this is a body type who didn't just have curves; she had a little weight on those bones. Still, for hundreds of years, people have looked at these figures on canvas and in books and have been easily able to see what the artist might have considered so appealing. It seems odd that we somehow can't manage to apply those same standards to the women of today.The Mona Lisa too is, by today's standards, anything but beautiful. Yet, if you ask an art lover, you certainly won't hear such a claim.

In years past, it would appear that artists - painters, sculptors, and the like - had a big influence on what was considered beautiful. So did those in the theater, high society, and yes, even politics. But who has that kind of influence today? Oddly enough, it is the same kind of people. Magazine photographers, artists, Hollywood, celebrities, and to a much lesser degree, even politicians, still have an impact on the setting of beauty standards. So does television, advertising, and print media as a whole. They all have a major impact.

However, as much as we women would like to point to men and their obsession with the fantasy-like females they see in Playboy magazine, the truth is we can't really blame them either. The guilt lies directly with us! We set the standards ourselves. We always have and it is likely that we always will, and we have no one to blame for our current predicament but ourselves.

We buy the magazines that insist on size zero models. We idolize the models that strut their perfect bodies on the Victoria's Secret runway. We buy all of the diet drugs, food, drinks, and products that promise to help us lose 50 to 100 pounds practically overnight - health be damned! We purchase the thighmasters, buttmasters, ab machines, hip abductors, weights and treadmills that their manufacturers swear will make us look like Sports Illustrated models. But rarely do we dare to utter the magic word - "NO!"

That's not to say that women shouldn't strive to be healthy or to care about their looks. Of course we should; obesity is a growing problem all over the world. But why is it a growing problem? Some will say it is because we set impossible standards for ourselves and, when we can't meet them, we give up. I know that to be true because I've done it myself.

I am five feet, eight and one-half inches tall. I am big-boned; really big-boned. I'm not pretending to be. I just am. Consequently, even at 110 pounds, the smallest size I ever achieved was a six. I was never going to be smaller than that no matter what I did. I could starve myself, exercise 24 hours a day, and drink enough water to float the Nile and I wasn't going to get any smaller. And, in truth, I shouldn't have been that small. I was anorexic long before anyone really knew what that meant. I almost killed myself trying to achieve something I could not. No one else is to blame. No one forced me to do it. I did it to myself.

Women today are continuing that same unhealthy cycle; a cycle that we ourselves set in motion and that only we can stop in its tracks. Luckily, for us, a few celebrities with the "right stuff" are stepping forward to help get the kind of publicity that we need to be heard. Most of them, oddly enough, are women of color who, for reasons no one can quite comprehend, have already claimed the right to be curvaceous.

Think about it for a moment. No one questions the stunning looks of Jennifer Lopez, Queen Latifah, America Ferraro, Jennifer Hudson, or Sara Ramirez. They are accepted for who they are - beautiful women who just happen to have a few extra luscious curves. Now they have joined in the fight for Caucasian women everywhere to have the same right. However, they can't do it for us. We have to be willing to put down our foot and say "no!"

What these stunning women of color have proven is that women have the power to set their own beauty standards. They did it with nothing more than a belief in their own internal and external beauty. Their self-confidence radiated from within and forced those on the outside to see them exactly for who they are. Now they challenge us skinny white broads to do the same. It's either that or let people in high places with not one ounce of care about how it affects our lives continue to make our mothers and daughters, sisters and best friends, and ourselves feel like something less than we are.

Suzanne Somers, TV sitcom actress, comedian, singer, and entrepreneur always says that there is a goddess within every single woman. She is vibrant and knowledgeable. She is intelligent and sassy. She is kind and self-sufficient. She is loyal and loving. But most of all, she is beautiful. But the world will never see her unless we let her out and we can't do that until we embrace who she really is. Self-acceptance has always been the key. Women who accept themselves for "who" and "what" they are, are just naturally beautiful.

By: Charlotte Kuchinsky

Sea Salt for Healthy Skin - Video

2008-05-07T22:39:00.000-07:00

The Effects Of Green Tea On Weight Loss

2008-05-07T22:18:00.000-07:00

By: Shaun Cartwright

Uses of green tea are still being explored by medical science in research that may take many years; an extremely complex herb, green tea is used in many types of health products and as an antioxidant. Green tea weight loss products are readily available in many forms and considered by many as one of the best products to take to shed excess calories.

Although known more for its weight loss properties, extended use has other beneficial affects by slowing the oxidation process of our cells to reduce the signs of aging. With weight loss however, both the laxative effects and anti-oxidant abilities are used to help improve the metabolism. Our body loses more calories because it is speeded up thereby reducing the amount of fat tissue which would normally form.

Despite the success of green tea weight loss products, they cannot work on their own so the user must be responsible for what food they eat and any exercise they perform. Many people seem to think that its use will solve all their weight problems but the fact you are taking the product implies you are trying to improve your health by eating more healthily.

The greatest benefits are seen when people who drink green tea, do so before they go to sleep even though it can be used at anytime. There is generally an acclimatization period of a couple of days when using this product, during which time the user may feel some stomach and bowel discomfort but it shouldn't take too long before this vanishes. This effect is quite normal especially for new users and is down to the way that green tea weight loss supplements speed up the metabolism so calories do not have time to become fat tissue. If you maintain other parts of your diet; exercise, plenty of liquids and vegetables, results of using it can be seen within a week.

One very successful combination of green tea products is that which includes ginseng root extract. Used in Asia for thousands of years ginseng is well known and respected there and provides essential vitamins and minerals for good health when combined with those already found in the product.

Ginseng is a valuable source of energy when added to green tea products especially noticeable when a person is trying to lose weight and it helps improve the immune system during a difficult time. Natural products like green tea and ginseng are safe to use even on programs lasting up to 26 weeks at a time.

Author Resource:-> To find out more about green tea, and how it can help weight loss, visit how to lose weight with green tea http://www.greenteaweightlossonline.com

5 Methods To Improve Your Treadmill Workout

2008-05-07T21:49:00.000-07:00

Here are a few suggestions for creating an intense treadmill workout. If you think that a treadmill workout is boring, think again. You can make your treadmill workout as challenging as you would like. But before you begin any exercise program always consult your doctor first to see if you are suitable for intense workout.

5 methods to improve your workout

1) Dumbbells/Hand Weights

Try raising and lowering five to ten pound hand weights as you walk.. By the end of a vigorous walk, you will have given your upper and lower body a good treadmill workout. But if you are used to holding on to the side handles during your workout, start out a slow then build speed.

2) Walk Backwards

Walking backwards uses your legs muscles in a whole new way and improves your balance and builds your psychomotor abilities, this is something very important for any sports person. Your muscles will be stretched and worked to their max as the focus of the workout shifts to a whole new area of your leg.

3) Speed Intervals

For this training always start with a good complete stretch and warm up. For a complete workout, a good set will take about 20 minutes. Start with a run of about 2 minutes for 400 meters then walk or do a slow jog of 2 minutes. Rinse and repeat 5 times to get your 20 minutes. This exercise will build good cardio as well as burn fat.

4) Incline Intervals

This is basically similar to the interval training but with incline up and down. With the same steps as basic interval training, now when every time you are walking or jogging slowly, set your interval to the maximum. This is advance training so start off with interval training before attempting this exercise.

5) Toes and Heels

Slow down the speed to a brisk walk, and then go on your tiptoes for 30 seconds. Rinse and repeat for 10 sets. These exercises will effective work your calves and gluteus. There will be a slight strain for beginners, so it is advice that you start with 5 sets then work your way slowly to 10 sets.

Stay in shape with a treadmill exercise program

A treadmill exercise program does not require learning any new skill and nor is the weather or boredom able to adversely affect the person in training to stay in shape. A treadmill exercise program is best for people who prefer to exercise in the comforts of their home or for the busy person that has very little time to spare. They can directly jump on to a treadmill to ensure that they get some exercise.

The treadmill is superior to other exercise machines used indoors as it is very helpful to losing extra weight and burning calories. In a treadmill exercise program one will be engaged in running which ranges from sprinting, walking, slow to fast jogging, depending on the exercising habit of a person. A note of caution, please consult your doctor before taking on a new training program. There have been cases of people going into cardiac arrest during or after a strenuous workout.

The convenience of a treadmill exercise program is such that the person using it can do so at the pace of his or her own choosing as well as maintain a regular walking program. To begin with, the treadmill exercise program may be of only five to ten minutes duration and it may also have a warm up and cool-down period to ensure that no injuries are sustained, as with any other form of physical activity.

When on Treadmill, a person is active and breathing fast, due to the fact that the body is in need for more oxygen. This actually helps the body to clear out a lot of toxins from the body. Also during the workout or body is actively engaged in strengthening it self by burning away any unwanted weight. Lastly as our heart rate increases, blood flow is also increased to our limbs and vital organs.

While following a treadmill exercise program pay note to a few key points, such as the right footwork, proper walking form (from the waist to get better hip rotation), and arms action (swing your arms as if you are marching). Bear these pointers in mind and pay attention to your safety. Always start slow then build up speed. As with all sort of exercise, get the basics first before moving on to increase the intensity. Give your body time to adapt before subjecting it to more intensity will decrease the chance of injury and improve your results.

Author Resource:- Cindy Heller is a professional writer. Visit treadmill workout to learn more about treadmill exercise routine and find out what is folding treadmill.

Acne Homemade Remedies - Some Homemade Remedies to Make Acne Disappear

2008-05-07T21:06:00.000-07:00

Like everything else there are Acne homemade remedies, which maybe old wives tales but usually prove more effective than stronger medications. Homemade remedies may be slow to relieve symptoms but are long lasting and less harsh than other treatment.

It would surprise you as to how many acne homemade remedies you will be able to find in your kitchen and how affective they will prove to be. Actually an acne homemade remedy may prove to be much more beneficial than all the medicated stuff you have put on your face and swallowed so far. It is understandable that we have been depending on branded names in cosmetics and skincare products and only look to them for best results; however, it will surprise you that many of the ingredients that are used in these products are available in their original raw form in your own kitchen. So get to work on those acne homemade remedies and see how much better you will feel and look.

Keeping the skin clean and toned is quite a simple task at home; all it takes is for a sliced tomato or lemon to be rubbed on your face both morning and evening and you will see the difference this makes as it closes the pores and prevent infection and cysts from forming on the skin. Some other soothing ingredients are garlic paste and mint juice which can also be used on insect stings and also on grazes and cuts. Other acne homemade remedies include the pulp of raw papaya and orange peels which should be made into a paste and applied on the pimples and infected areas of acne.

Though most of these form the basis of many creams and lotions that are available over the counter, used in their natural form may take a little longer to show results but will be much less harsh on your skin in the long run. Though slow, they will not harm your skin in any way. So if you have tried a lot of medicated products and have not felt much relief, now is the time to get the ingredients from you kitchen to help you with your acne homemade remedies.

This does not mean that all commercially produced products are not going to help you with your acne, it is just that you would rather try out a safer and a definitely cheaper method which will not have any harsh side affects if used over a long period of time. This is what acne homemade remedies are about. So get started and if some thing is missing in your kitchen visit your grocery store right away.
Author Resource:- Get clear skin now with 10 free tips provided by http://www.acneteam.com, a popular acne fighting website that provides tips, advice and resources to include information on Acne homemade remedies that really work to relieve your skin blemishes.

Sun Allergy

2008-05-04T20:15:00.000-07:00

If you are allergic to the Sun then you have allergies type 4 also called cell-mediated or delayed allergies. This allergy type usually shows up on the back of the neck, outside surface of the arms, on the lower legs, and on the back of the hands. Why the immune system of some people is triggered to produce an allergic reaction to sunlight is unknown.

The allergic reaction usually consists of tiny blisters on the surface of the skin, a skin rash, or some other kind of skin eruption on the expose areas.

There are 4 common types of Sun allergies or Sun intolerance, Polymorphous light eruption (PMLE), Actinic prurigo, Solar urtivaria, and Photoallergic eruption.

Polymorphous light eruption is the second most common skin problem related to exposure to sunlight after the common sunburn. It affects members of all races and ethnic background with an estimated 10 to 15 percent of the population affected. Springtime is when dermatologists start to see this condition and as the season advance the occurrence usually decreases throughout the summer and fall months. It is believed that repeated exposure to the sum may cause the patient to be come less sensitive to the sunlight or the effects of tanning may help protect the skin from sunlight. The Polymorphous light eruption allergic reaction will reappear the following spring.

Actinic prurigo is an inherited form of PMLE. This disease usually effects several generations of the same family. It effects people of American Indian background and often begins in early childhood. The affect is usually more intense that in what is commonly associated with traditional PMLE.

Photoallergic eruption is an allergic reaction caused by the sunlight hitting chemicals that have been applied to the skin such as sunscreen, antibiotic ointments, cosmetics and perfumes. This reaction can also occur to someone who is taking antibiotic medications internally.

Solar urtivaria is extremely rare and is the only true form of an allergic to the sun reaction. It will produce hives or large itchy red patches on the sun-exposed areas of the skin usually within minutes of exposure. Young women are the most commonly affected group.

Common Vitamins and over the counter products can help with treating the allergy symptoms such as Vitamin E, Aloe Vera, and Quercitin.

Vitamin E accelerates wound healing and aids in the functioning of the immune system. Vitamin E can be taken internally or applied as a lotion to the affected areas of the skin.

Aloe Vera will help rejuvenate and tone skin all over. A naturally cooling gel, the Aloe Vera botanical ingredients work together to stimulate the blood circulation and naturally soften the skin.

Quercitin is a well-known flavonoid. Flavonoids are powerful antioxidants and can reduce inflammation boost the immune system and strengthen blood vessels and improve circulation. Quercitin is also known for its ability to block the release of histamines, thus reducing or preventing allergy symptoms.

Many find Pantothenic Acid to be very helpful against allergy symptoms. It is another form of nontoxic B vitamins. Pantothenic Acid is critical in the metabolism and synthesis of carbohydrates, proteins and fats.

Always consult your doctor before using this information.

This Article is nutritional in nature and is not to be construed as medical advice.
Author Resource:- David Cowley has created numerous articles on allergies. He has also created a Web Site dedicated to allergies and how to treat them. Visit http://www.allergies-team.com

How to Use Fitness Breaks to Keep Your Students Alert

2008-04-27T20:57:00.000-07:00

There is not a teacher alive who has not stood in front of a classroom of drowsy students. There is no doubt that teaching effectiveness is much reduced when students can barely keep their eyes open. Fortunately, physical activity can be used to energize such classroom lulls.

ENERGY BREAKS
A short fitness break of three to four minutes can get the blood pumping again, relieve boredom, reduce tension and increase your students' level of alertness. The result will be better learning by students and a better teaching experience for you. While it is not time spent on-task, it will make your students more able to learn, so it is definitely worthwhile.

MUSIC
Some of the best energy breaks are performed to music, using on-the-spot aerobics movements designed to move the limbs and get the blood flowing. Be sure to have a tape full of 3-4 minute songs suitable for such a routine.
A good tempo for such songs is 20-24 beats in a 10-second time span. The exercises you select should be appropriate for a teacher and studens wearing typical classroom clothing.

OFFICE WORKER ROUTINES
This is also a good opportunity to introduce exercises your students can use once they are in the work world and stuck at a desk all day. Such exercises include wrist rotations, shoulder shrugs, heel lifts, neck movements and the soldier press, all of which can be performed while seated.

SAMPLE ENERGY BREAK MOVEMENTS
Here are some sample movements you could use in your routine:

1. High knee marching.
2. Jogging lightly on the spot.
3. Race walking on the spot.
4. Arm rotations, forward and back.
5. Skip rope movements and variations such as crossovers, and backwards arm rotations.
6. Swimming movements with the arms, mimicking different strokes.
7. Throwing movements.
8. Jump shot movements.
9. Various dance step variations: sideways steps, forward steps, backwards steps, etc.
10. Touching various body parts: head, shoulders, hips, knees, shins, toes (i.e. playing Simon Says while marching).
11. Various weight training movements: bench press, pull-downs, arm curls, triceps extensions, bent arm raises, squats, hamstring curls, soldier press, adductions and abductions, lunges.

OPTIONS
1. A nice touch is to use music that matches the theme of upcoming holidays. For example, Christmas music with a good aerobics beat and with Christmas-related movements such as trimming the tree, making Christmas bread (kneading the dough, rolling it out), chopping the firewood, etc.

2. After you have performed some sample energy breaks, you could assign students the task of leading a class. It will be their job to select the music and matching movements. Preparing for their leadership role can be an assignment.

Reference: Jenni Coombs (Strathern Elementary/Junior High School, Edmonton, Alberta), Energy breaks. Teaching Health-PE in the Early Childhood Classroom, Health and Physical Education Council of the Alberta Teachers Assn.
Author Resource:- Dick Moss (editor@peupdate.com) is the publisher of PE Update.com - a website that keeps physical educators and coaches up-to-date on over 40 sports, fitness and coaching topics. The website also provides a free newsletter, blog and sample articles. Check it out at: www.peUpdate.com