0 Quit Smoking By some Professional Help

Promising to quit smoking is one of the most common New Year resolutions. However, by the end of the first week of January, the craving for nicotine drives people to break the pledge.


Will power may not be enough to kick the habit, experts say. With some help from doctors and by using a nicotine substitute, chances are high to get over the craving.


"This is the third year in a row that I pledged to quit smoking on New Year's Day, but by the 2nd of January, I broke my resolution," Rashid, a 25-year-old software executive, confesses ruefully.


While work-related stress, lifestyle, and peer pressure are some of the basic reasons for people to take up smoking, kicking the habit is the most difficult thing for most.


"Nicotine is one of the most addictive substances known to humankind," P.C. Gupta, director, Healis Sekhsaria Institute of Public Health, Mumbai, said in an Interview.


"Cigarettes and chewable tobacco contain nicotine which makes them addictive. Cigarettes deliver nicotine via the lungs to the brain within approximately 10 seconds. It is this rapid nicotine delivery that makes the cigarettes highly addictive," he said.


Experts say while the craving for nicotine stops most from quitting tobacco, professional assistance may help.


"Studies have shown that help from stop-smoking aids, support from healthcare professionals, and medication can more than double the chances of quitting smoking. In India smokers rely solely on their will power to quit smoking. However, it's important to understand that nicotine is a highly addictive chemical and it is okay to use a smoking cessation aid to wean yourself off the nicotine addiction," Vijai Kumar, director of Pulmonary Medicine & Critical Care at the Yashoda Super Specialty Hospital, Secunderabad, said in an Interview.


According to WHO, around 5.4 million deaths a year are caused by tobacco use. By 2015, the number will rise to 6.5 million, and by 2030, the figure of smoking deaths will be 8.3 million, with the biggest rise in low-and middle-income countries.


Explaining how nicotine hooks a person, Gupta said: "During smoking or chewing tobacco, the nicotine gets absorbed in the blood and reaches the brain. It then activates the area of the brain which gives an individual the feeling of satisfaction."


"Soon the brain begins to seek this feeling regularly, making nicotine highly addictive. In the absence of nicotine, smokers experience irritability, insomnia, headaches, constipation, gas and stomach pain among other withdrawal symptoms, making it extremely difficult for them to quit."


According to Global Adult Tobacco survey, more than a third of Indians chew or smoke tobacco. Nearly a million tobacco-related deaths occur in India annually out of 5.5 million worldwide. India is also the world's third largest producer of tobacco.


However, doctors say that though quitting may be tough, a planned programme may help in kicking the habit.


"The first few weeks are the most difficult, and that is where self-control plus effective planning is needed," Gupta adds.


"It's important to understand situations that may lead to a craving for a smoke, such as drinking alcohol or coffee which can act as triggers. One should devise strategies to deal with such situations - either avoid them (alcohol and coffee) or control them appropriately," he said. "It is important to stay strong and focussed to support your effort through smoking cessation aids."


Experts also suggest a Nicotine Replacement Therapy (NRT). It is a WHO-recommended therapy that, according to doctors, can double a smoker's chances of quitting. NRT products substitute some of the nicotine normally obtained from cigarettes with therapeutic clean nicotine, helping to prevent or relieve withdrawal symptoms. Once the ex-smoker overcomes the psychosocial need to smoke, nicotine dependence is eliminated by successively reducing the dose of the nicotine replacement.


"Using NRT to replace cigarettes while quitting smoking has proven to be more effective than trying to cut down by using will power alone," said Gupta.


"NRT products provide a small dose of therapeutic nicotine which is sufficient to help control cravings for cigarettes and other withdrawal symptoms that smokers experience when they quit," explained Kumar.


"It was first developed after finding that Swedish submariners performed poorly due to craving and withdrawal symptoms experienced when unable to smoke while at sea. As a method of delivering nicotine into the bloodstream, NRT is a much less dangerous method compared to tobacco smoking," he said.


NRT products are available globally as chewing gum, lozenges, nasal sprays, inhalers and patches. Doctors however warn of possible side effects NRT may have, as has been seen in some cases.


"Though NRTs are safe, for some prescription NRT products, a few neuropsychiatric symptoms such as 'changes in behaviour, agitation, and depressed mood' have been noticed. In such cases smoker management and adaptation to dosage is required," he added.

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0 How AIDS Virus Works

Scientists have figured out how the AIDS virus deceives antibodies when it invades healthy cells.


Duke University Medical Centre researchers in the US said some of the earliest and most abundant antibodies available to fight HIV can't actually "see" the virus until after it has already invaded a healthy cell.


Previous research had shown that two of the most robust antibodies against HIV -- called 2F5 and 4E10 -- target a specific part of the outer coating of the virus called the MPER region of gp41, the journal Nature Structural & Molecular Biology reports.


The antibodies are able to latch on to this part of the virus, referred to as its "Achilles heel".


"What our studies revealed, however, is that the virus actually creates two versions of this 'Achilles heel'," says Duke Human Vaccine Institute (DHVI) director Barton Haynes who was the senior study author, according to a Duke release.


"One version is for these rarer, broadly-neutralising antibodies, and the other is for the more abundant, first-responding antibodies that won't be able to do much good because the Achilles heel isn't detectable to them until the virus has already gained entry."


Haynes says the findings are important because they distinguish what parts of the virus an antibody needs to recognise from those parts that are decoys.


Nathan Nicely led the study and as member of the DHVI designed and conducted most of the crystallography studies. The study was funded by a Collaboration for AIDS Vaccine Discovery Grant from the Bill & Melinda Gates Foundation.

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0 How To Stay Healthy In This Winter

1. Wash Hands!

Frequent handwashing is a must if you hope to keep germs at bay. Viruses and bacteria can live for hours on surfaces touched by an infected person. Then they are transferred to the next healthy person to come along. Wash your hands vigorously with soap and warm water for 10-15 seconds. Use liquid soap rather than bar soap, and disposable paper towels to dry hands. Avoid overusing anti-bacterial soaps. They sound good in theory, but can actually support bacterial development.

2. Don't Touch

While handwashing is the first line of defense, even clean hands should stay away from eyes, noses and mouths to prevent germs from infecting the body. Avoid touching your face, and teach children to keep their hands below their necks whenever possible.

3. Use Hand Sanitizers

Instant hand sanitizers (like Purell or Bath & Body Works' Hand Gel) are widely available. These products use an antiseptic alcohol to destroy 99% of germs. Small containers are easy to carry in purses, pockets or backpacks and you can use them anytime and anywhere because they don't require soap, water or towels to be effective.

4. Bring Your Own

Carry your own sanitized items with you and avoid using public facilities. For example, carry your own pen to use at the grocery checkout or reading material for the waiting room. Pass by the public water fountain and bring your own drinks. Before you use any public item, consider who else might have access to it!

5. Cover Up!

If everyone covered their face when they coughed or sneezed, germs wouldn't stand a chance! Unfortunately, many people just can't make this habit stick, and the germs fly free. Encourage kids to turn their head and cough or sneeze into the crook of their elbow -- rather than the palm of their hand -- to avoid passing germs by touch.

6. Segregate the Sick

Multiples are naturally close, and as much as we like to teach our kids togetherness and sharing, it will have to wait until spring! When a family member is feeling under the weather, keep healthy siblings far away! And, of course, don't send sick kids to school, day care, or activities.

7. Disinfect the House

Use germ-killing cleaning products, like Lysol, bleach or boiling water, to disinfect the house. Wipe down the phone, computer keyboard/mouse, door handles, bathrooms, toys, countertops and other common surfaces. Wash dishes in the hottest possible water and allow to air dry, or use an automatic dishwasher. Microwave sponges and dishcloths for 30 seconds to kill bacteria. Replace toothbruses often, especially after illness.

8. Avoid Contagious Crowds

You can't hibernate the winter away, but whenever possible, avoid situations where contagious people congregate. Unless it's an emergency, stay clear of the waiting room at doctor's offices, or seek out a "well" waiting area. Shop during off peak hours or in off-the-beaten-path stores. Think twice about attending playgroups or activities where sick kids might be allowed to roam.

9. Dont's

Don't smoke. Studies show that smokers have more frequent and severe colds. Secondhand smoke dries out nasal passages and makes people more susceptible to respiratory illnesses. Don't drink alcohol, except in moderation. Heavy drinking dehydrates the body and damages immunity. Most importantly, don't get run down. When you're stressed, tired or undernourished, your body just can't fight off illness.

10. Do's

Get plenty of sleep. Exercise, especially aerobic, increases the body's virus-killing cells. Even better, exercise outside in the fresh air, away from dehydrating indoor heating systems and recirculated, germy air. Eat healthy foods with lots of vitamins, like colorful fruits and vegetables, whole grains and yogurt. Drink fluids; it flushes out your system. Take care of yourself!

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0 A Guide To Getting Fit

There are some important steps which will help you on your way to getting fit, healthy and staying that way. First know what it takes to for you to get healthy and fit. Is it an exercise program, a change in lifestyle or diet? No matter what it is the first step is identifying what needs to change in order accomplish your goal.

Getting motivated

Getting motivated is one of the hardest things to do, for anything but especially when it comes to getting fit and being healthy. There aren't many who find exercise naturally enjoyable so finding something that motivates you to stay with it is vital. Here are some ways you can get motivated to stick to your exercise program. Find something you enjoy doing. Do you love riding a bike through a park, or walking with friends? How about things like yoga, or Tai chi, these things can all be turned into an enjoyable exercise.


If you love outdoor activities try making a date with some friends to do it together. Having a good support system is another way of staying motivated. Have a goal, what is your reason for being fit, is it kids, or having more energy, no matter what it is there definitely needs to be a goal you're reaching for.

Create a plan and stick with it

Create a plan and stick with it. Nothing will cause you to fail faster than heading out without a plan or giving up on the one you create. So take the time to work out a solid usable plan with milestones and goals. Identify your reason behind wanting to get fit and healthy, then identify personal goals like how much weight would you like to lose, how many miles you want to run or bike and set a long term time limit, then break it down into monthly goals.


Do you need to change your diet put that in too and create a diet plan or shopping list of things you'll need to add to your diet. Then set up how you're going to go about accomplishing your goals. Make sure they are things that you can do realistically. Once you've created the plan stick with it, when it gets tough take a look at your plan and goals and hold on, you'll be able to see the results.

What the long-term benefits are

You might be asking yourself especially right in the middle what the benefits are. Here are some of the benefits, more energy, less stress, better health and a longer more active life, no matter what your reason for getting healthy and getting fit, sticking with it and being motivated is a necessity.

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2 Exercise Make You Feel Good

Exercise Make You Feel Good

Scientists have come up with another good reason why we must exercise. It helps us feel full too.


Besides burning calories, exercise also sensitises nerve cells (neurons) into a feeling of satiety, which leads to reduced food intake and consequently weight loss, concludes a new study.




The study was led by José Barreto C. Carvalheira, University of Campinas, Brazil, reports the journal Public Library of Science-Biology.


This disclosure may bring hope to over 40 per cent of the population that suffers from weight problems and obesity worldwide, according to a statement of the University of Campinas.


Excessive consumption of fat is believed to create failures in the signal transmitted by neurons controlling satiety in a region of the brain called the hypothalamus. These failures can propel uncontrollable food intake and, consequently, obesity.


Carvalheira's team demonstrated that exercising obese rodents showed signals of restored satiety in hypothalamic neurons and decreased food intake.


Physical activity contributes to the prevention and treatment of obesity, not only by increasing energy expenditure but also by modulating the signals of satiety and reducing food intake

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0 Sweat And Its Importance

The average person has over two and one half million sweat glands distributed all over the body in the layer of the skin called the dermis. There are two types of sweat glands, the Eccrine which is the most common especially on the palms, soles of the feet, and forehead and the Apocrine which are found in the armpits and genital areas. Eccrine sweat glands are smaller and are active from birth producing sweat that does not contain proteins or fatty acids while Apocrine sweat glands become active at puberty and are larger.

Our bodies are sweating all the time which goes unnoticed. This is our body's way of dispersing body heat that comes from our metabolism and working muscles. Sweat can occur in response to a stressful situation, heat, or exercise. During low sweat production the Eccrine sweat glands release smaller amounts of sweat that actually get reabsorbed before reaching the surface of the skin. During high sweat production such as intense exercise, there is not enough time for the sweat to be reabsorbed and much of it reaches the surface of the body.

The sweat in the Apocrine glands is made the same way as that of the Eccrine glands but the composition is different. It contains proteins and fatty acids which makes it thicker and sometimes yellowish. Contrary to popular belief sweat is not odorous, it is a metabolic process between bacteria and proteins and fatty acids.

The body has the ability to adjust sweat production dependent upon climate. If your body is not acclimated to a hot climate it will only produce one liter per hour but incredibly if you move to a hot climate your body will adapt and be capable of producing as much as three liters per hours within a few weeks!

One of the major factors influencing how much we sweat is the humidity in the air around us. Because humid air is already saturated with moisture sweating does not evaporate from your body and therefore doesn't cool your body as well. When sweat does evaporate it leaves salts behind which is why your skin tastes salty when sweating.
Losing too much sweat without replacing the fluids can result in mineral imbalances that can lead to circulatory and vascular problems, kidney failure, and heat stroke so it is crucial to remain properly hydrated when sweating profusely

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0 Do You Wants To Have Abs

In fact, there is nothing special in order to have the abs. The only way is to train it and do a lot of workout. For your abs workout, you should have high-intensity of muscular overload. However, you have to be very careful when you are training your abdominal muscles. You should never overdo it otherwise it will only hurt you. On the other hand, there will be no effect if it is under-trained.

Some people will do some sit-ups in order to train the abdominal muscles. In fact, it is really a very good way to train the muscles. However, this should only be the first step of your training. What you need to understand is that your muscle will develop if you try to overload it. As a result, performing 20 sit-ups a day will not help to develop your "six-pack" abs because you are not trying to overload your muscles.

As a result, you have to increase your intensity of the training if you want to develop the abs. You will have to make the period of performing the workouts longer everyday. Only by doing that you will be able to develop the abs. Generally speaking, exercises such as weighted crunches and weighted sit-ups are very good for developing your "six-pack" abs.

For weighted crunches, one of the best ways to do it is to lie on the floor with your head close to the low pulley weight stack. You should use the rope handle attachment. And at the same time you try to grasp the ends and pull the cable until it is tight. Remember, your hands should be resting at the side of your head near your ears. Then you should try to contract your ab muscles in a crunch that lifts your shoulders off the floor. This will draw the weight stack up an inch or two. Remember, the idea is to overload your muscles. As a result, you should choose a weight that is so heavy that you can only do 8 to 12 reps.

Of course you may even try to increase the duration and weight everyday. After some time your abs will be developed.

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0 Mini Workout Benefits

Regular exercise makes healthier people. It creates health benefits like longevity, disease prevention, weight management, and disease control. Additionally, it helps to build flexibility and muscle tone. It increases circulation that can help increase artery size, thereby decreasing the chance of clogged arteries. At the most basic level, If you want your full potential, try a little fitness to your routine.


1. The Importance Of Fitness
Fitness helps us appear, feel, and act to our full potential. It is essentially the capability to complete everyday responsibilities energetically and actively, with energy remaining at the end of the day for appreciation of liberty activities. Fitness means being able to handle situations where the average individual might fail. It is the core of excellent health. Physical fitness affects the entire body. It also involves emotional well being. If your body feels good, your mind does too. In todays busy society, though, many people dont have time for exercise. They simply dont have the time to become physically fit. There are, though, several mini-workouts that can move you toward your physical fitness goal.
2. Mini Workout Number One


The first mini-workout takes about ten minutes. For the first five minutes, warm up by walking at a quick pace. Notice your posture and try to keep it as straight and tall as possible. Spend the next three minutes at a very fast walk or a slow jog. Finish the workout off by spending the last two minutes at a quick walking pace, allowing your heart rate to settle into its normal pattern. Walking or light jogging for any length of time is an excellent exercise choice for most people for a number of reasons. One reason it is so popular is that it requires little in the way of preparation.


3. Walking Shoes
A sturdy pair of walking shoes will take you a long way to meeting your exercise goals. Additionally, there is a very low risk of injury associated with walking. It is relatively harmless on the joints as one foot is always on the ground. Therefore, when the other foot strikes the ground, it carries little more than a persons total body weight with it. Another benefit to walking is that it can be done anywhere. You can walk in the comfort of a shopping mall, a local high school track, or a nature trail. Wherever you decide to walk, though, be sure you have your personal safety in mind. Walking can reduce stress by refreshing your brain and increasing your energy level. If you decide to walk, try to walk at a pace you can maintain for the entirety of the walk. Slow down if you feel any type of pain or any shortness of breath.
4. Mini Workout Number Two


This one takes approximately fifteen minutes. Spend the first two minutes climbing a few flights of stairs or doing some jumping jacks. Then spend eight minutes in power walk mode. Spend the next three minutes exactly as you did the first two minutes, and polish the workout off with two final minutes of brisk walking.


5. Mini Workout Number Three


Try this one in about twenty minutes. Spend the first two minutes stretching from side to side, your arms reaching for your feet. Spend the next minute doing squats with an imaginary overhead press. For the next three minutes, you should jog in place. Add an extra minute and spend some time doing lunges. The next minute should be spent with your feet locked together, jumping from side to side. Spend minute eight doing as many push-ups as you can in one minute. Minute nine should be spent in a push-up position bring each knee as far toward your hands as you can alternately. In the last eleven minutes, repeat the first ten minutes with the last minute doing a cool down to slow the heart rate back to normal.

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4 Easy Weight Loss Diets & Tips

Weight loss is a hot topic among people today, especially considering the fact that more than half of us are overweight. As we get older we often get busier, and before we know it, find ourselves in the prime of our lives and packing a few extra pounds. With so little extra time in our lives it is impractical to join the latest diet fad or commit to sweating in the gym for hours at a time. Are we all destined to grow outward with each passing year, or is there a simple way for us to reclaim our healthy figures?


If you struggle with your own battle of the bulge read on for five sure-fire ways to drop a few of those unwanted pounds, and more importantly learn how you can prevent packing them in the first place!


TIP #1: Burn it in the AM
What is the first thing you do when you wake each morning? Hit the snooze button for an extra ten minutes of sleep? What if I told you that taking those ten minutes to strap on your sneakers and walk briskly around the block would result in weight loss? It has been proven that aerobic activity done on an empty stomach forces your body to recruit energy from storage. This energy is stored in the form of fat on various parts of your body. Starting tomorrow take ten minutes out of your morning to walk briskly around the block before breakfast. Do not sprint or try to walk as quickly as possible, simply walk at a pace that you could comfortably hold a conversation. This seemly small activity, when done consistently, will produce surprising weight loss results!


TIP #2 Forget Your Late Night Snack
I know I am not the only one who enjoys eating a snack after dinner! Although comfort food seems to taste better right before bed, it is also more prone to stick with us when eaten late at night. It has been proven that not eating three hours before bed reduces fat storage throughout the night.


If you go to bed at 10pm, finish eating for the day no later than 7pm. Once you have made this a habit you will be ecstatic over the long term weight loss!


TIP #3 Kiss that Frappuccino Goodbye
What tastes better than a frothy, venti frappuccino smothered in whip cream and chocolate syrup? While blended coffee beverages have rapidly gained popularity with the masses, their caloric tallies have been all but ignored. Whether you are an avid Starbucker, or only wander in for an occasional treat, it is important to know the truth about what you are drinking.


The average Venti sized frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels, or one third of the recommended daily calories for an average woman. Not only is this an extreme amount of calories to be consumed in a beverage but the calories come purely from sugar, which is easily stored as fat. Next time you are in line at the coffee shop and find yourself eyeing a sugary beverage, redirect your attention to the tea selection, or stick with an old fashion cup of coffee.


TIP #4 Fuel Your Fire
Have you ever tended a campfire? You probably remember continuously adding sticks and branches to keep the fire from running out of fuel. Your body’s metabolism is similar in its need for constant fuel. Eating a small meal every three hours is a great way to keep your metabolism high all day long. When your metabolism is high you burn more calories throughout the day and are less likely to store fat. Rather than eating 2 or 3 large meals a day, and allowing your ‘fire’ to go out, giving way to hunger pains, try eating a small meal every three hours and be amazed at your weight loss results.


TIP #5 Curb Your Carbs
I’m sure sometime in the past year you have found yourself subjected to the testimony of a converted ‘low-carb’ enthusiast. While these people may look great it is definitely not the right diet for everyone. Extreme fatigue, crankiness and downright impracticality are what make this diet a tough cookie to swallow. Cutting one or two carb-filled items out of your daily diet can make a huge difference in meeting weight loss goals.


While I wouldn’t recommend throwing out your bread basket entirely, consciously cutting carb-filled items out of your daily food intake is a great idea. If you normally have a sandwich for lunch make it open-faced, thus cutting out half of the bread. If you enjoy eating pasta for dinner reduce your pasta portion and add extra vegetables. These minor changes to your daily diet will prove themselves priceless when you step onto the scale!
It is you against the bulge, and now that you are armed with these 5 tips for easy weight loss, I am confident that you are going to win! Keep in mind that consistency is the key. The more effort that you put into implementing these 5 tips into your daily lifestyle, the quicker the unwanted pounds will disappear!

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0 Top 7 Tips To Strengthen Your Back Support Muscles

Not surprisingly, people with strong trunk muscles and well conditioned leg and hip muscles are less likely to develop back pain and injuries than people with weak or poorly conditioned muscles. Fortunately, your muscles will become stronger if you follow a regular exercise program that challenges your muscles to do slightly more than usual. If you are not already doing strengthening exercises, start with the exercises described here that you can consider to adopt, which focus on the spinal support muscles of the abdomen and back.

1.Deadbug

Lie fat on your back, bend your knees, and keep your feet flat on the floor. Find the neutral position by flattening your lower back against the floor, then arching it up toward the ceiling and finding the point halfway between. Place your fingers at your sides on the bony area of your pelvis just below your waist. Now tighten your stomach muscles as if you were about to get punched. Lift one foot a couple of inches off the ground while keeping your stomach tight and keeping your back in the neutral position. Then put your foot down and lift the other foot. Keep your hands on your pelvis to make sure that you are tilting your pelvis as you lift your feet. Alternate the feet for 20 repetitions while keeping your pelvis stable. As this gets easier, you can increase the difficulty by lifting your arms as well as legs off the floor.

2.Bridging

Lie flat on your back, bend your knees, and keep your feet flat on the floor. Find the neutral position as illustrated above. After which, lift your hips off the ground, maintaining a neutral position in the lower back and keeping the spinal straight and your weight on your upper back. Life your hips up until you begin to find it difficult to maintain the neutral position. Keep your arms at your side, palms down on the floor to provide stability so your hips do not tilt side to side. Lower to the floor and lift up 20 times. To increase the difficulty of this exercise, do alternate arm and leg lifts while bridging. You can eventually add cuff weights to your ankles.

3.Partial Sit-ups

Lie flat on your back, bend your knees, and keep your feet flat on the floor. Find the neutral position by following the above technique. You can roll up a towel and put it under the small of your back to help you maintain the neutral position. Stretch out your arms and place the palms of your hands on the top of your thighs. Curl up your torso until your fingers touch the top of your knees. Hold this position for a moment, then curl back down. Keep the lower back on the floor the entire time the upper back moves. Now follow the same procedure by stretching both arms straight toward the left knee, then both arms toward the right knee. Repeat 10 times in each direction.

4.Alternate Arm And Leg Lifts

Lie on your stomach and find the neutral position. You can put a folded towel under your stomach to help maintain your alignment. Tighten your abdominal muscles and lift a straight left arm and right leg a few inches off the floor. Make sure that your back does not arch. Raise your arms and legs only as high as you are able to while maintaining the neutral position. Repeat with the opposite arm and leg. Do 20 repetitions.

5.Quadruped Arm And Leg Lifts

Get on your hands and knees. Arch your back up toward the ceiling. Let it sag down so that it dips toward the floor, and then come back up halfway. This is your neutral position. Tighten your abdominal muscles. Raise your straight left arm and right leg while maintaining your spine in the neutral position. Hold this position for a moment and then put your arm and leg down. Repeat with the opposite arm and leg. Do 10 to 20 repetitions.

6.Functional Squats

Stand upright and place your feet shoulder width apart. Find your neutral position and squat down while maintaining it. Your buttocks will move backward, your chest will move forward, and your center of gravity will drop straight down. Your weight should be balanced in the middle of your feet, not on the balls or heels. To avoid knee pain, do not bend your knees more than 90 degrees. Do 10 to 20 repetitions.

7.Leg Lowering

Lie on your back and bend your knees while keeping your feet flat on the floor. Use your abdominal muscles to keep your back in the neutral position, and slowly extend one leg at a time. Then slowly lower that led to the floor while keeping your abdominal muscles tight. Keep the other leg bent, and make sure that your back does not arch. Do 10 to 20 repetitions.

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0 How To Fit Exercise Into Your Busy Schedule

Did I hear you say fitting exercise into your busy schedule? That's as absurd as saying that there are eight days in a week right?!


First, you've never exercised before or engaged regularly in a sport; second, you've never been into the fitness crowd and have had meager time for such pursuits, and third, you're far too busy to even think of exercise.


In other words, YOU'RE JUST NOT INTO IT.


Of course your friends talk about it and rave about the latest fitness craze, but you've seen it too often: some of them are on the "on-again-off-again" treadmill / stair master mania, and you wonder why they haven't shred the fat that they're desperately still trying to hide.


Seeing what your friends go through and not seeing any results, you cling to the notion that your total lack of interest is justified.


You're not the least bit inclined to engage in these circus-like contortions or do those mindless freestyle strokes in the water. That would only encroach into your already busy schedule of juggling family, home and career. These three combined - husband/children/work are your exercise.


Yup, we've got a problem.


That mindset is like a seething volcano that's about to erupt. If you stubbornly cling to the notion that the "fat to trim" concept is merely a myth and a figment of the imagination of a handful of oddballs, your health could be going into "eruption mode" soon, like a restless volcano.


Have you looked at your body lately? Have you taken stock of your overall physical well-being?


Before tackling the idea of fitting exercise into your busy schedule, it might be better if we start with the concepts of self-assessment and then familiarize ourselves with the disease-prevention aspect of exercise.


Once you've accepted the fact that your body needs overhauling, and that exercise is good for your health and business - then we can talk about some of the ways that you can include exercise into your roller-coaster existence.


This article is part of several articles that I will be posting and submitting over the next several days is your KEY to fitting exercise into your life. And rest assured, this article along with the rest that I will be submitting, already assumes that you're a busy person with a life to lead; and that's why the tips that I present to you are specifically designed to fit in with your busy lifestyle!


To keep things organized and simple, the articles will be broken down into five easy sections:


Section 1: Assessing Physical Damage And Accepting the Importance of Exercise


Section 2: No Matter How Busy you Are, there are Ways you can Exercise


Section 3: Busy Traveler? You can Fit Exercise into your Trips


Section 4: Exercise Aids To Go


Section 5: Information / Resources for the Hurried and Harried


Read them in order, or if you wish, focus on the section that is most relevant to you right now. Regardless of how you choose to read these articles, you can be confident of one thing: once you apply the advice within these pages, your busy life will include something new and important: exercise!

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0 Top 10 Things To avoid Snoring

The British Snoring and Sleep Apnoea Association has provided tips to cure snoring problems.


It recommends working out whether snoring comes from the nose or throat, reports the Daily Express.


If you can make a snoring noise with your mouth open and closed, try this: 


stick your tongue out as far as it will go and grip it between your teeth.
Try to make a snoring noise. If it is reduced, you are probably a "tongue-base snorer", meaning your tongue is vibrating and causing the problem. 
If you are a "nose snorer" you snore with a closed mouth, it says.
The Association lists their solutions as follows:

1. Sleep on your side

The theory is that when we lie on our backs the tongue and muscles in the throat collapse, constricting the airway and causing snoring.

2. Higher pillows

This aims to keep the airways open by supporting the neck so the throat is less constricted. It works fairly well until you fall asleep and slump down in the bed.

3. Breathe Right Nasal Strips

These are supposed to open your nostrils from the outside and they certainly do seem to do this. They can also provide temporary relief from nasal congestion and stuffiness caused by colds and allergies.

4. Snoreeze Oral Strips

These dissolving mint-flavoured strips target the main cause of snoring and are ideal if you tend to snore more when lying on your back. They contain a time-release formula, which coats the back of the throat throughout the night and reduces the vibrations of the soft tissues, helping to stop snoring.

5. Snoreeze Throat Spray

This lubricates and tones the soft tissues at the back of the throat that vibrate and make you snore.

7. Nozovent

This is a piece of flexible plastic which you push into your nostrils to make them wider and allow easier breathing. It looks like something from the Spanish Inquisition but users report good results.

8. SomnoGuard

This is a bit like the gumshield worn by a rugby player, but it is reported to produce good results. The idea is to bring your lower jaw and tongue forward, making more space for breathing. The drawback is that it takes sometime to get used to and is costly.

9. Rhynil Herbal Spray

The British Snoring and Sleep Apnoea Association says its herbal nasal spray shrinks the lining of the nostril, creating more space to breathe. It also tightens the tissue of the roof of the mouth, making it less likely to vibrate. It smells pleasant and a friend who tried it said it reduced snoring significantly.

10. Abstinence

You should cut down on cigarettes or, better still, give up completely. Also, try to have your last alcoholic drink at least four hours before you go to bed.

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0 Beauty Guide To Cleansing, Toning And Moisturizing

Cleansing

A good cleansing routine is needed to remove makeup and dirt. Not removing makeup up and dirt on a daily basis can block your pores which can lead to an outbreak in spots. Cleansing should be done twice a day. If you cleanse too frequently though, you can strip the skin of its natural oils, which will make those with dry skin have even drier skin. It will also make those with oily skin have even oilier skin, as the glands will become more active to replace it. Therefore it is best not to cleanse more than twice a day.

Before you start to cleanse, you should wash your hands thoroughly to remove any dirt or grease that might have built up.

Eye makeup (such as mascara and eye shadow) can be removed using cotton balls or pads to apply eye cleansing lotion. With your eyes firmly closed, gently wipe across your eyes until all your eye makeup has been removed.

Makeup can be removed as follows. Generously apply cleansing cream to your nose, chin, cheeks, forehead and around the top of your neck, then massage the cream into the skin. You should particularly concentrate on the corners of the mouth, the creases near the nose, the chin (which is especially prone to blackheads), and around the neck. After you have massaged the cream in thoroughly, take a moist cotton pad, and start removing the cream from your face. Work from the sides of your face inwards to avoid rubbing cream into your hair.

Toning

Toning is the process of removing dead skin cells from your face, as well as removing any dirt, makeup or cleanser that may remain after cleansing. By toning, you will help keep your skin clear and firm, as toning leaves you with a layer of new healthy skin cells on top.

With cotton pads, apply toner around your nose and chin. Then apply toner across your cheeks and across your forehead.

Moisturising

When skin is exposed to the elements, it can lose its natural moisture, and you can be left with dry skin. The skin being depleted of it natural moisture can be one of the main cause of wrinkles. Moisturising replenishes the skins natural moisture which help can prevent dry skin and the formation of wrinkles. Moisturising can also act as a barrier to the elements. Many moisturisers now have some sun block in them, and can be identified as such by their SPF value, which should be stated on the packaging. Unless you have very dry skin, always use a light moisturiser.

Using your finger tips, apply the moisturiser lightly to your face. You should start by rubbing the cream into your forehead, and working outwards from the centre. Gently apply the cream around the eyes, making sure you don't get it too close to them. Massage the cream into your cheeks and around your jaw line, around your chin, then your mouth and nose, and then around your throat and your neck. Don't apply too much moisturiser, as this can prevent your skin from breathing.

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0 Facial Exercise For You

Exercising our body is done either by going to the gym or by doing some household chores. In that case our face also needs to be taken care off. By the amount of pollutants that affect our face we are bound to have some or the other problems.

One of the apprehensions about life, for many is the idea of being old. As times flies, slowly and steadily it starts reflecting on your face in the form of wrinkles, lines, double chin, sagging of the muscles and many other things.

To avoid such problems relating to wrinkles and sagging we can do facial exercise. These would help you ward off all possibilities of wrinkles. It will help you give that extra glow which has disappeared from your face for a very long time.

There are face-lifting tools in the market which you can use, depending upon how useful they prove to be. Then there are the common facial exercises which you can do it at home at your own free will.

Facial exercises for you

If you want to sharpen your jaw line you can slap your chin with the back of your hand quickly and very lightly for at least 30 times.

Stroking your face with upward movement can relax your mind and body.

To reduce the small lines around your mouth you can curl your lips into your mouth and then try to bowl air through your mouth without opening your mouth. This would help to stretch your muscles around the mouth. While doing this count till 5 and then relax, repeat this at least 10 times for better results.

But there has been a long running debate about facial exercise, whether they are really good or just make things worse. This can be found only when you talk to other people or consult your doctor about the same.

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0 Walk Your Way To Health

Which one will give you the best, most immediate results in terms of aerobic fitness, muscular fitness and flexibility?

We are all searching for answers. We all hope to find the quickest way to improve or maybe regain our health. 

But what about walking? Most of us think of walking as something you do maybe to get yourself started again on the road to fitness, but as our primary method of fitness?

Why not?

Here’s some thoughts to consider;

A brisk walk for 30-60 minutes can produce a deficit of as much as 300 to 400 calories depending on your current level of fitness.

Making that same walk just 3 or 4 times a week over the course of a year could result in a weight loss of 16 pounds. That assumes you don’t change your current diet.

Combine that walking with a reasonable diet and the numbers multiply quickly.

Not bad for one of the most underrated exercises of all.

On top of that, research shows that 10 minutes 3 times a day offers the same benefit as 30 minutes 1 time a day. Sorry, no more excuses for not having enough time!

But let’s consider some of the other benefits:

Walking impacts the three major areas of health and fitness; aerobic fitness, muscular strength and flexibility. Not many other activities hit all three at such a consistent level as walking.

When done with proper form walking represents a much lower risk of joint injury than many other forms of exercise.

It can be done almost anywhere. Want to swim? You need a pool or a lake or ocean.

Want to cycle? First you need the equipment and then you need a reasonably safe place to ride.

Still not convinced?

Let’s get personal. In November and December of 2003, while on an extended visit to Michigan, I decided to walk each day. It gave me the opportunity to get out and see the town and meet the people.

When I arrived in Michigan I weighed in at 235 pounds and had a 40 inch waist. I jumped right in the first morning with a good brisk walk. I probably walked 4 miles that first day, but that was enough.

Now mind you I walked every single day for the 60 days I was there, but when I arrived home in California I was a slim 190 pounds with a 31 inch waist.

Yes, that’s 60 days! I walked a lot more than 30 minutes, in fact usually it was more like 2 to 3 hours, but still we’re talking about 60 days not 365 days to lose that kind of weight.

And I felt fantastic to boot!

I’m not saying that everyone will get the same results that I did, but if you got even a quarter of the results in 60 days, you’d be pretty happy wouldn’t you?

Walking is definitely not a myth and I’m not sure it’s a miracle either, but it sure does rank right up there as one of the best all around exercises of all time!

Always consult a physician before beginning any exercise program.

If you would like to learn more about walking and it’s benefits, just drop us a line we’ll hook you up with some other great resources.

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0 A Walk a Day Keeps the Doctor Away

Should you work out when you have a cold? How about if you have a fever? For many avid exercisers, especially beginners who have just managed to make walking a habit, stopping to give your body a rest can feel very threatening. You are afraid that if you stop, you may never start again. But there are certain circumstances when exercise can do more harm than good, especially when you are recovering from an illness like the common cold or the flu.

If you decide to exercise when you are stuffed up, make sure you really check with your body first. Do you feel excessive fatigue? How is your breathing? Does it feel difficult to fill your lungs as you normally would? Make sure you keep track of your pulse, both at rest and while you are working. If it seems unusually high, you might want to consider taking another day off. 

If you do decide to take up the challenge, take it slower than usual. For example, even though it may be your day for hills, modify your schedule and keep it flat. If it is a fast pace day, walk at a normal speed instead. Don’t try to beat the clock this time. Finally, make sure you drink plenty of water. Hydration is crucial, especially when fighting off a cold. The following is a summary of guidelines you should follow if you decide to walk despite the sniffles:

•Wait until you are in the latter phase of your cold.
•Take your morning pulse; if it is 10 beats higher than normal, take another day off.
•Do a modified version of what you normally would do until you feel better.
•Start out slowly; if you feel okay, pick up the pace gradually.
•Drink plenty of water and make sure you get adequate rest.
•Listen to your body. If it doesn’t feel right, then it probably is not.

A simple stuffy nose is one thing, but exercising when you have a fever or other flu symptoms can be more damaging than good. Because a fever indicates that your body is fighting an infection, your immune system is on overdrive in an attempt to suppress the attacking virus. If you go out and exercise at such a time, you are putting even more strain on an immune system already under extreme stress as it attempts to fight off the intruder. Exercising will steal some of the energy away from the task at hand (healing) and could set your body up for a prolonged and more severe attack.

If it is the flu or fever you suffer from, take time off! Wait until the illness has subsided. Be honest with yourself about how your body feels. Pushing yourself when you are not ready will only drag the healing process out longer, setting your goal further and further back. 

raymondlee12

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0 Natural Way To Cure Acidity

Here are some home remedies to cure acidity

- Skip the aerated drinks as well as the caffeine. Opt for herbal tea instead.
- Have a glass of lukewarm water everyday.
- Include banana, watermelon and cucumber in your daily diet. Watermelon juice is great for curing acidity.
- Coconut water is known to soothe the system if you suffer from acidity.
- Drink a glass of milk - everyday.
- Have your last meal at least two to three hours before you hit the sack.
- Keeping long intervals between meals is another cause for acidity. Have small but regular meals.
- Try to avoid pickles, spicy chutneys, vinegar, etc.
- Boil some mint leaves in water and have a glass of this after meals.
- Sucking on a piece of clove is another effective remedy.
- Jaggery, lemon, banana, almonds and yogurt are all known to give you instant relief from acidity.
- Excessive smoking and drinking will increase acidity, so cut down.
- Try chewing gum. The saliva generated helps move food through the esophagus, easing symptoms of heartburn.
- Ginger aids in digestion. Either buy powdered ginger in capsule forms or add the herb to your recipes.
- A simple preparation of lemon water with sugar can be sipped on an hour before lunch to reduce uneasiness.
- Have vegetables like drumsticks, beans, pumpkin, cabbage, carrot and spring onions.

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