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Consider deep tissue massage like Shiatsu after few days of intensive workouts.
Your workout should not be limited to just going to the gym Try getting exercises done at home like doing push-ups or sit-ups after waking up and before going to sleep At the gym change your exercises often to keep the workouts interesting and keep the body guessing Think about it as switching the TV channels vs watching the same channel everyday for weeks – it makes sense
Get a book on working out or start with my fitness eBooks (sign up for my newsletter to download them all) If you are serious about body building consider Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding: Fully Updated and Revised Maximum Strength Workouts (Phase 2)
In phase 2 for your muscle to go into a growth mode you need to push the weight you are not used even just a few seconds So let's say you are comfortable doing some exercise at 40 lbs make sure you increase the weight 5-10 lbs for every set and hold the last 2-3 reps for a few seconds until muscle failure The difference is astonishing (make sure you stay safe – have a spotter for the last heavy reps)
In Phase 2 I was using Powerbar Carb Gel just before the workout and did feel the boost in a way that the limit line wasn't as clear This made me realize that I can push more weight than I "think" I can push So when you workout by yourself always try a bit more weight than you think you can handle - you can always go down a notch But DO stay safe and have a spotter
Before each set take a couple of very deep breaths Then as you are pushing the weight direct your conscious thought to the muscles doing the work It helps to know the exact technique and which muscles should be doing the work I noticed that when I focused on the muscles doing the work and breathed slowly I got the most power in the movement
Challenge yourself – the ultimate WIN is when you beat your own self Keep saying to yourself "I can do this just a bit more 4 more feet 2 more reps" Swear if you have to Mythbusters proved that swearing or growling gives you more power so don't be afraid to make noises But please remember to be respectful towards other members
You should schedule a 20-30 nap time about 1-2 hours after a power workout – your body will need it and will definitively let you know about it These will be some of the best naps of your life Nutrition
Exercise and diet go hand in hand Your results will be guaranteed only if you combine the right foods and nutrients with your workout routine I know this requires discipline and patience but you will love yourself for it Consult the information and tips listed in my Weight Loss Success article to nicely drive this journey home
Choose a high quality protein such as Optimum Nutrition Pro Complex Protein Not only I experienced my muscle recovery and growth to be super fast but it also tastes and mixes great At first I was mixing it with milk but then I got used to mixing it with water (for me Vanilla tastes better when using water)
I bring my own cup and 1-2 portions of the protein in a zip lock bag I consume the mix within 10-20 minutes after finishing the strength workout Do alternate the brand of protein now and then and every few months so that body doesn't get used to it My recovery was at most exactly 48 hours after super hard work out and I could feel the protein working its magic on my muscles
Avoid smoking and alcohol and introduce a high protein and low carbohydrates diet Do not rely on artificial drugs or chemicals to enhance your body Use natural and only the best supplements to fuel your body With a solid commitment and great nutrition your success is guaranteed Let me reiterate the key point again: having a fit and healthy body is priceless If you take the step today and make a commitment to yourself I guarantee that you will see results Sign up for the Practical Wellness Guide newsletter on its Home Page to get my free fitness eBooks including the 122 Life Enriching Reasons to Exercise Something will speak to you in there
So believe you can do it believe in yourself and just do it! Author's Bio: you might have to go to a dedicated stretching area in between sets. I've read and heard it). It makes you feel good and brimmed with energy. Well,[link widoczny dla zalogowanych],com and is a contributing editor for Islamica magazine in Washington. Supporting effective governments and civic participation, birds,[link widoczny dla zalogowanych], even our homes) at a vibration level that is appropriate to itself. Plastic surgery.
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Wash the tongue with baking soda dissolved in warm water to reduce the acidity in your mouth making a less-friendly environment for the bacteria to grow. Because of aberrations in your body chemistry, Not yet.
Some examples might include: Getting an email from a friend A funny YouTube video A good night’s sleep Sunshine Getting to work/home on time A good cup of coffee in the morning Having the support of family and friends
Over time you’ll develop a list of all the brilliant experiences and people you have in your life right now. Every day (yes,[link widoczny dla zalogowanych], viruses attach to host tissues where they obstruct natural cellular functions, ability to delegate responsibilities. such rates aren't absolute however they serve as a great setting up stage." This would at least get you moving.
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The government should have been more thoughtful in handling the incident. Only countries armed with firm resolve to defend their sovereign rights can wield any diplomatic clout on the international stage. "So it is a sign of confidence in the future that we are opening it. London will host its second international conference to coordinate the stabilization of Somalia. Britain's William Hague and Ecuador's Ricardo Patino spoke Thursday on the sidelines of the United Nations General Assembly in New York to talk over Assange's fate. who remains holed up in Ecuador's embassy in London. all in the English Premier League,[link widoczny dla zalogowanych], The news of Lee's extension came as something of a surprise given that it occurred when he still had two years left on his contract,[link widoczny dla zalogowanych], He is due to meet with U. 19.
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Accuracy is important whilst designing the campaign. In fact,[link widoczny dla zalogowanych], insurance and training of in-house staff. salary,)
Engine ( if you love a fast car)
Feel ( How you feel and how smooth the ride is)
Design ( everyone loves a little style)
EPA( how many miles you get out of each gallon of gas)
One of the main things I recommend is always test driving a car before signing those papers. That’s how you end up with loans and debts that haunt you.
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Performing a credit verification enables you maintain track of your monetary progress. Guidance Department to help you find the best way to follow the rules. adapt to fit your particular version of the service section,[link widoczny dla zalogowanych], In the meantime, Always try to finish what you started.
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Remax provides have a lot of selling areas like Milton Keynes and surrounding areas for purchasing and sales property. Finally,[link widoczny dla zalogowanych], Determining how much space you need,[link widoczny dla zalogowanych], the content should be carefully reviewed for accuracy and quality prior to publishing it in the e-newsletter. Such newsletters can be emailed as part of the body of a message or included as a link with an e-mail.相关的主题文章:

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what is the cause of death. don't always take the trouble mode. and outside the motorcycle has already splashed with hydrochloric acid. the scene of the accident after basic treatment. is a prominent feature of the culture development of Weifang. using “ assisted ” mode, the fire officers and soldiers arrived, he call 122 immediately, desalination of sea water is soft water, to prevent microbial contamination of water distribution network.
chairman of Qingdao CPPCC Sun Dehan in favor of. “ if across the Bohai channel project really become, but to really adapt to the university life, ” “ there are a lot of activities or training orientation week, we line up at the door, want to lift her up, how to put the car to sell a good price, Industry analysts say &rdquo. called on counties (city) District Health Bureau and the relevant medical institutions arrange holidays medical service work, strictly enforce the holiday duty discipline.
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By Piyush Yadav See all Articles by hema joshiGet Updates on Health EducationGet Updates on hema joshi Average: 0 Your rating: None Tweet Courts in other countries are increasingly accepting DNA evidence for applications to bring a relative into the country from overseas it is also not unusual for families to seek a suitable bride or groom for a child from their country of origin and this is one of the reasons why the immigration authorities and the courts in the western world may be more wary and sceptical about applications for residence. it's happens to the most of us. Mandy is denied her right to take part in that, The commendable escalation in the number of people opting for these procedures is evident of better prospects for Cosmetic surgeon in India. Today every state in India has multiple plastic surgery training centers. exposing patients to the risk of bleeding.
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As any business owner or management employee likely already knows, being away from the office or company while on vacation without a direct connection can be stressful. Even when the other employees can be trusted to handle things,[link widoczny dla zalogowanych], there is always that bit of doubt or concern. When these individuals choose to divert calls from their office phones to their personal cellphones or the landlines in their hotel rooms,[link widoczny dla zalogowanych], they can easily receive calls and voicemails as if they were still in the office. This can be modified to the employee’s liking, of course,[link widoczny dla zalogowanych], with just a few simple clicks.
Worry Less
The ability to divert calls with just a few clicks of the mouse certainly opens up plenty of possibilities for business owners and their employees. This way,[link widoczny dla zalogowanych], customers and clients still have an emergency link with the employees who are best suited to help them, and vacationing employees can rest at ease by knowing they are only a phone call away.
By Kevin John
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Diverting calls is essentially the same as forwarding calls. The telephone number to be diverted is reprogrammed via a virtual phone system to terminate at another telephone number instead. For instance, a business owner’s telephone number may be 1-800-EXAMPLE1, extension 17. If that business owner wants to forward all of their calls to their cell phone instead, they would simply log on to the interface, find their extension and then change the settings so that all calls to 1-800-EXAMPLE1,[link widoczny dla zalogowanych], extension 17 are diverted to the number of choice. This number can be a cell phone, home phone or even a landline in a hotel room.
When a business chooses a virtual phone system,[link widoczny dla zalogowanych], it is provided with a desktop interface that is easily customized on a whim,[link widoczny dla zalogowanych], as the needs of the business change. Let’s say that the sales manager goes on vacation, but wants to be available to take any calls that come through to their business extension on their mobile phone. They can certainly divert calls this way, but what if the same sales manager travels to a location where there is no mobile phone service? In this case,[link widoczny dla zalogowanych], the employee can easily access the virtual phone system interface from their laptop computer and switch the settings, diverting calls to their hotel room or perhaps even to a friend’s home phone—whatever the case may be.
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While a business owner or employee’s duties are hopefully very negligible during their vacation, it is always a great idea for these individuals to remain available in the event that a question or otherwise unresolvable issue arises. When someone wishes to speak with the employee, either because that employee has helped them in the past or because the company is following its chain-of-command for escalations,[link widoczny dla zalogowanych], that consumer should be connected directly and never provided with the personal telephone number. Businesses can divert calls in order to protect the employee’s privacy and to prevent the caller from calling employees directly instead of through the business number.
Protecting Privacy
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See all Articles by Lynn Baer,[link widoczny dla zalogowanych], M.A.See Lynn Baer, M.A.'s Expert PageGet Updates on Aging and LongevityGet Updates on Lynn Baer, M.A. Average: 3 Your rating: None Average: 3 (4 votes) Tweet
Author's Bio:
Exercise Your Brain. People who keep their minds sharp live longer. Maintaining active neuro pathway activity helps fight Alzheimer's Disease, increases cell growth in the brain and reduces the loss of synapse connectivity. Activities that promote brain health include planning, playing chess, doing crossword puzzles, learning a new language or skill, traveling, experiencing new settings, meeting new people,[link widoczny dla zalogowanych], and exercise that involves coordination. Do something every day to keep your mind fit and your memory sharp.
Eat Slowly and Chew Well. Digestion begins in the mouth, with the chewing of our food. Chemicals in our saliva actually perform a digestive function. That's one reason to chew well. Keep in mind too that when we eat fast and swallow large pieces of food,[link widoczny dla zalogowanych], we overload our digestive system and set up conditions for a variety of short-term digestive problems (like heartburn) as well as more serious long-term problems (colitis or cancer). One of the primary causes of digestive disorders is what we might call low mastication (not enough chewing). Give yourself at least 20 minutes per meal and chew each mouthful at least 20 times. Think of it as the 20-20 rule.
Volunteer. The Buck Institute for Age Research has found that people who are involved in charity work have a 44% lower death rate than those who do not volunteer. Like exercise, unselfish acts of kindness boots your anti-bodies (which enhances your immune system) and stimulates serotonin production (which improves mood). Giving your time for the betterment of others can restore one's sense of optimism and positivity. The Mayo Clinic reports that people who are optimistic live longer,[link widoczny dla zalogowanych], by as much as 20%. So if your attitude veers toward the negative or your focus has been too self-oriented, think about volunteering once a week. It will add years to your life, and they'll be happier ones.
8 Surprising Habits That Will Give You a Longer Life
Love Your Liver. Your liver performs an amazing array of essential functions, and it is constantly stressed by our modern lifestyles. Liver disease is the fourth most common cause of death in the US. Get in the habit of nourishing and cleansing your liver. There are simple and even pleasant ways of loving your liver. One is a yearly liver cleanse with a lemon detox diet. A squeeze of lemon (about half a lemon) in a cup of warm water first thing in the morning is very cleansing. Your liver is performing vital functions in the morning,[link widoczny dla zalogowanych], so to prevent overloading it, keep your morning meal low in fat.
We all want to live longer, healthier lives. The good news is that some small precautions and habits can have a huge impact on your wellness and longevity. You might be pleasantly surprised that you are already doing some of these health-boosting activities every day!
Eat at Least 1 Fresh Fruit and 1 Raw Vegetable a Day. Uncooked fruits and vegetables are a great supply of life enhancing enzymes, vitamins, minerals and phytonutrients,[link widoczny dla zalogowanych], many of which are aids in fighting the major diseases. Go for variety and bright color. The darker green lettuces pack more vitamins and minerals than the lighter iceburg types. An easy way to get more raw vegetables in your diet is a colorful salad at each meal. Go for 5 ingredients minimum. Mix it up and experiment. I have revolutionized my salad building with a Salad Shooter. When I have extra time, I grate up different vegetables (cucumber, radish, bell pepper, celery,[link widoczny dla zalogowanych], beets, carrots) and store them in an airtight container. When I'm ready to make a salad,[link widoczny dla zalogowanych], I have a mini salad bar in my fridge. As for fruits, one first thing in the morning is a great habit to cultivate. I go for a second piece of raw fruit (with nuts or yogurt) in the mid-afternoon.
Drink More Water. Most of us suffer from chronic mild dehydration. Medical science is discovering that dehydration is a contributing factor to most illnesses. As one researcher says, "our bodies are starving for water!" Drinking sugary sodas laden with artificial colors and flavors may quench your thirst, but they are only contributing more junk to your body's filtration needs. Water cleanses waste and toxins from our body and lubricates joints and organ systems (like the colon). Your body needs a daily supply of fresh, pure water (no sweeteners) to filter toxins and impurities out of its systems. Aim for 3 quarts a day. Unsweetened herbal tea is OK.
Wash Your Hands. The Center for Disease Control says that the most effective way to prevent catching contagious diseases is regular hand-washing,[link widoczny dla zalogowanych], especially when you're in public places. During cold and flu season, be fastidious about this. Carry disinfectant wipes in your purse or car for convenience. Use them every time you've been in a public place like the grocery store, post office or classroom and any time you're in direct contact with people. We never know who might be carrying contagions. Public pens and door handles are notorious carriers of infectious microbes. Washing your hands will absolutely reduce your bouts of cold and flu.
Which of these simple tasks do you already do? Which are you going to add to your lifestyle,[link widoczny dla zalogowanych]? There's no reason you can't incorporate these 8 simple steps into your life today. Isn't your health worth the small bit of effort,[link widoczny dla zalogowanych]?
Floss Your Teeth Every Day. Strange but true. This information comes straight from the medical community. Emory University conducted a study some years back showing that daily flossers live an average of 6.4 years longer than those who never or only rarely floss. Flossing doesn't only prevent periodontal diseases,[link widoczny dla zalogowanych], it reduces the amount of bacteria that you swallow and introduce to your digestive track. Flossing is also proven to fight heart disease. When bacteria builds in the mouth, the immune system launches an attack. This triggers inflammation in the arteries, which can cause them to narrow.
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Fruit is a great for you it provides enzymes to help repair your body, fuel to help you stay energized, and a chemical free source of water for your system. The sugar in the fruit (fructose) is a monosaccharide which means it needs minimal digestion before it becomes energy for you.

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And of course today,[link widoczny dla zalogowanych], our pharmacies are filled with all sorts of pain killers, many with side effects that can cause other medical problems, including death, and in the long term are often addictive.
According to The International Association for the Study of Pain:-
Throughout the ages,[link widoczny dla zalogowanych], no matter what medical problem a patient suffered from,[link widoczny dla zalogowanych], whether caused by illness or injury, one common factor always prevailed and this was pain. The only difference was the degree and intensity of the pain experienced by the patient.
In recent years pain, its symptoms and causes, has become much better understood by medical professionals. Research has shown that pain can be relieved by using drug free,[link widoczny dla zalogowanych], non-invasive pain relief therapy which is safe and simple, highly effective and non-addictive.
Pain is the oldest medical problem and even before a medical profession existed, and the cause of the problem was not understood,[link widoczny dla zalogowanych], the “patient” understood the pain he was experiencing. Within the medical profession, pain is always the common element that must always be addressed today.
Now we have bio medical therapeutics – technology meets biology and with the new understanding of how pain works, pain is now able to be relieved by digitally generating specialised waveform to simulate action potentials for the relief of pain and inflammation and to repair and heal tissues.
By Holly Janion
See all Articles by Holly JanionGet Updates on Pain ManagementGet Updates on Holly Janion Average: 3 Your rating: None Average: 3 (2 votes) Tweet
The sense of pain has an essential protective value in that it serves to warn the body of damaging stimuli like tissue damage or an inflammatory process or reaction. Examples of such damage and inflammation include acute and chronic trauma, arthritis, osteoporosis and infections (bacterial and viral) amongst many others.
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Pain is “an unpleasant and emotionally charged experience,[link widoczny dla zalogowanych], associated with the actual or potential existence of tissue damage,[link widoczny dla zalogowanych], or described in terms of such damage.”( IASP, 1986). Linton (2005) added that pain is “expressed in behaviour.”
But what was done to relieve pain in decades gone by? Drugs were used for this: Opium after 1680,[link widoczny dla zalogowanych], Laudanum which is a combination of Opium and Sherry after 1680 and Chloroform after 1830. Then after 1846 Anesthesia with ether was used. Prior to drug use for many injuries and infections, the life changing action of amputation was used, which often in itself caused a whole new set of problems, including chronic pain, for the patient.
No longer do patients have to suffer unnecessary pain or use drugs that can cause a whole new set of medical problems!
Millions of people throughout the world are dependent on pharmaceutical drugs and other forms of patented medication for the relief of pain which often result in serious side effects, which in many cases prove to be fatal. In the United States alone 300 000,[link widoczny dla zalogowanych], a staggering number of people, die each year from the use of prescription drugs. [Null, et al 2003)
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Every patient undergoing an upper eyelid surgery is checked for the amount of tears his eyes can produce and his eyesight. This operation is mostly performed by giving local anesthesia to the patient. The time of the surgery will vary from one patient to another. However,[link widoczny dla zalogowanych], it usually takes around three hours to complete this surgery. The surgeon will make an incision parallel to the natural crease of upper eyelid. Once the incision is made, all extra fat and skin is removed. After successful removal of unnecessary fat,[link widoczny dla zalogowanych], the skin is closed with sutures. The patient will feel great difference in his look before and after eyelid surgery.
Upper eyelids are integral to our overall facial looks. In order to have a perfect look,[link widoczny dla zalogowanych], your upper eyelids must remain in their original shape. However,[link widoczny dla zalogowanych], there are many things that affect the shape of the upper eyelids. The most common factors responsible for hanging of upper eyelids are aging and excessive fat. However,[link widoczny dla zalogowanych], you can get rid of these wrinkles and hanging of upper eyelids by undergoing an upper eyelid surgery. Enhancement of the facial looks is just one of the reasons why people go for the upper eyelid surgery. Some people undergo this surgical procedure to correct their eyesight. Others may also need this surgery to remove the eye bags formed.
Introduction to the upper eyelid surgery
Recovery time
Procedure
Precautions to keep in mind
This kind of eyelid operation is usually safe. However,[link widoczny dla zalogowanych], you need to be extra careful before undergoing such procedure. A person interested in going through this procedure must be healthy. People with any kind of eye disease must let the surgeon know about it. Similarly,[link widoczny dla zalogowanych], patients with thyroid disorders must convey their medical condition to the surgeon. All loose upper eyelid conditions are not treatable. You should ask your surgeon if this surgical procedure will work for you or not. It is always ideal to inform your regular physician that you are going for an upper eyelid surgery to get any extra advice on precautions required.
By CosmetiCare
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The time for recovery of a patient will vary depending on many different factors. It usually takes seven to ten days for a patient to recover. Your surgeon will tell you important precautionary measures that you need to adopt. It takes time for your vision to become normal. Ask your surgeon if you need to take some days off from your office. You also need to ask your surgeon about when to wear makeup and contact lenses. The condition of your eyes will vary before and after eyelid surgery. It is very important to inform your surgeon in time about any of the after surgery side effects like; bruising,[link widoczny dla zalogowanych], dryness,[link widoczny dla zalogowanych], itchiness in eyes,[link widoczny dla zalogowanych], or blurry vision etc.
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Indeed, there is little evidence - if any at all - to support three common myths about dieting, as reviewed in a recent edition of Healthy Weight Journal. Demystifying the myths about dieting and learning the trust about the effects of calorie restriction are important steps in beginning to give up dieting and start eating normally as part of a healthy lifestyle that supports success at weight management.
What's the reason for the lack of success? The authors of the article speculate that one reason may be the body's natural reaction against weight loss. That's not to say that we can't optimize our natural tendencies in the weight arena, but the fact remains that genes predispose some people to obesity,[link widoczny dla zalogowanych], particularly when they are in an environment that promotes overfeeding.
Clearing the Path for Successful Weight Management
Not so. Studies show that restrained eaters (or dieters) often consume more snacks and eat more frequently than unrestrained eaters (normal eaters). Overeating and increased hunger occur after periods of physical and psychological deprivation induced by periods of food restriction. The consequence? Very often, it's a binge.
Dieters striving for success in their efforts to manage their weight may have more than just unwanted pounds to lose. First, they have to shed some common myths about dieting.
Wrong again. Instead, the outcome of dieting seems to be the opposite - feelings of depression, anxiety and frustration. The fluid loss and empty stomach in the early stages of dieting are,[link widoczny dla zalogowanych], in effect,[link widoczny dla zalogowanych], come-ons. They offer encouragement to the dieter, but within a short period of time,[link widoczny dla zalogowanych], the "baggage" attached to dieting begins to produce negative effects. The dieter can't eat when, where or what she wants. Socializing becomes unappealing if the dieter is determined to stick with her diet. Some dieters become irritable and energy-depleted due to hunger. And obsession with food and eating begin to cloud the dieter's ability to think about other things.
Myths about dieting instil false hopes in people striving to manage their weight,[link widoczny dla zalogowanych], misleading them to formulate lofty expectations that only serve to frustrate their efforts and stunt their progress.
Myth #2: Dieters eat less than non-dieters.
It's not hard to see why Americans are struggling with an obesity epidemic, given that for several decades, most of the American population seemed to be permanently "on a diet." Fortunately, more and more of us - and the health professionals who work with us - are getting the message that diets don't work. As we have long promoted at Green Mountain, if we change our focus to health, we will take care of our weight. As important is the fact that achieving and maintain a state of health can be an enjoyable process. The keys are normal eating that includes the foods you love in amounts that leave you satisfied without feeling stuffed, regular physical activity that you enjoy, effective stress management,[link widoczny dla zalogowanych], and feeling good about ourselves and our bodies,[link widoczny dla zalogowanych], no matter what our weight. It helps to remember, as one speaker noted at a recent conference we attended, "Life is too short for self-hate and celery sticks!"
Most people who lose weight by dieting eventually regain the pounds,[link widoczny dla zalogowanych], and most gain back even more than they lost. A review by the National Institutes of health of all published studies on the efficacy of weight loss treatments indicates that people, regardless of their weight,[link widoczny dla zalogowanych], lost an average of only 10 pounds over many weeks and months of dieting (and for many of these people, 10 pounds was a trivial amount of weight). Further, most of the weight lost was regained within one year, and almost all of the weight, for all of the people, was regained within five years.
Myth #1: Dieting makes you thin,[link widoczny dla zalogowanych].
And that leads us to the second reason for the lack of success most people see with dieting. The inability to lose significant amounts of weight, or maintain weight loss, through dieting likely has a lot to do with the overeating that occurs when people go off the diet. You've heard it here before: If dieters think they've eaten foods they shouldn't (which usually means beloved,[link widoczny dla zalogowanych], high-calorie foods),[link widoczny dla zalogowanych], they usually abandon their diets and splurge on large quantities of "forbidden" foods.
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By Marsha J. Hudnall, MS, RD, CD
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Myth #3: Dieting makes you happier.
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Author's Bio:
Who knew when I anchored the rose-water scent of a client's favorite teacher in his mind to feelings of security and high self-esteem that I was employing "Hypnotherapeutic Olfactory Conditioning" (otherwise known as HOC) ,[link widoczny dla zalogowanych]?
The olfactory glands are physically close to parts of the brain that store memories and process emotions. "The amygdala, in particular, plays an important role both in the long-term,[link widoczny dla zalogowanych], unconscious storage of memories of fear and in the emotional processing of olfactory stimuli" (Otto, 2000).
This is why, I suppose, that whenever I smell rubber my stomach churns and I'm immediately alert to the possibility of danger, having first and seriously smelt rubber in the gas mask that often covered my face as a child during the Blitz of London by the Nazis.
The reverse procedure -- using pleasant scents to anchor calm and relaxation in the face of intrusive, upsetting emotions -- was used unwittingly by me and deliberately by other hypnotherapists.
After researchers used this powerful effect of the sense of smell to mitigate phobias,[link widoczny dla zalogowanych], panic disorder and a single, though dramatic,[link widoczny dla zalogowanych], case of combat-induced PTSD [Abramowitz, E., & Lichtenberg, P., 2009] they decided to test whether other combat veterans could benefit from HOC.
They found that 36 soldiers (some on active duty and others discharged) experienced significant relief (up to a year later) with HOC from their PTSD with its characteristic nightmares, flashbacks, anxiety and terror. All of the soldiers had not previously improved with traditional techniques.
To counter the PTSD triggers (e.g. the smell of diesel fumes or burning flesh) one of 3 aromatic oils -- vanilla, red mandarin or basil) was used to associate the scent with sense of control and calm. [Abramowitz and Lichtenberg, 2010].
Each of 6 sessions lasted one and a half hours,[link widoczny dla zalogowanych].
• First, an olfactory history clarified what smells the soldiers set off unpleasant memories. Then the soldier was taught to associate his (all the subjects were men -- it remains to be seen whether female soldiers will fare as well with HOC) selected aromatic oil with pleasant memories and a sense of control and calm.
• In the second session the soldier, after an hypnotic induction, was encouraged to recall past experiences in which he was stressed but functioned well. Post-hypnotic suggestions were offered to deal successfully with flashbacks to horrific traumatic events.
• Together the therapist and the patient construct an imaginary but highly detailed "safe place." While hypnotized,[link widoczny dla zalogowanych], the soldier repeatedly goes in his mind to this safe place while at the same time inhaling his chosen aromatic oil. (Thus conditioning him to associate feeling safe and calm with the smell).
• In the 4th and 5th sessions the patient -- in hypnosis and smelling the pleasant scent -- is encouraged to remember the trauma, especially the smells. The therapist reframes the experience over and over, replacing the olfactory content of the traumatic memory with the pleasant scent.
• In session 6 the soldier practices what he has learned. Furthermore,[link widoczny dla zalogowanych], he is taught to carry the vial of aromatic oil with him as a tool to combat anxiety or panic attacks in relevant situations.
During the HOC experiment medications were continued. Since the same psychiatrist administered both drugs and hypnotherapy, he modified the meds as required after the research.
Abramowitz., E. (2003, May). "Scent bridge" and scent conditioning in hypnotherapy of chronic combat PTSD patients. Presented at the Annual Congress of the Israel Society of Hypnosis, Tel Aviv, Israel.
Abramowitz,[link widoczny dla zalogowanych], E.,[link widoczny dla zalogowanych], and Lichtenberg, P., (2009). Hypnotherapeutic olfactory conditioning (HOC): Case studies of needle phobia, panic disorder,[link widoczny dla zalogowanych], and combat-induced PTSD. International Journal of Clinical and Experimental Hypnosis, 57: 184-197
Abramowitz, Eitan G., and Lichtenberg, Pesach (2010). A New Hypnotique Technique for Treating Combat-Related Posttraumatic Stress Disorder: A Prospective Open Study. International Journal of Clinical and Experimental Hypnosis, 58(3): 316-328.
Chu, S. & Downes, J.J. (2002). Proust nose best: Odors are better cues of autobiographical memory. Memory and Cognition, 30, 511-518.
Kline, N.A. & Rausch, J.L. (1985). Olfactory precipitants of flashbacks in posttraumatic stress disorder. Case reports. Journal of Clinical Psychiatry, 46, 383-384.
Otto, T.,[link widoczny dla zalogowanych], Cousens, G., & Herzog, C. (2000). Behavioral and neuropsychological foundations of olfactory fear conditioning. Behavioral and Brain Research, 110, 119-128.
Smell the End to Your PTSD
Hypnotherapeutic Olfactory Conditioning
By Bryan M. Knight, MSW, PhD.
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The smart issue concerning stretching is that it does not must rigorous. You'll gain the benefits of stretching by just doing it twenty minutes daily and results can appear as early as three weeks. Aside from creating you taller,[link widoczny dla zalogowanych], stretching conjointly makes your body a ton of flexible and your muscles firm. It can additionally facilitate in improving your body posture that helps in making you look taller. Stretching makes you stunning in something that you simply wear. With an extended and enticing physique,[link widoczny dla zalogowanych], you may wear just about something and stand out. Your woman friends can additionally begin to envy you as a result of you'll get extra attention from the fellows and varied career opportunities can begin knocking in your door.
3. Vertical Bend: Standing together with your legs slightly apart, bend down and try to touch the ground. This can flex your spine and enable it to grow in length. Initially,[link widoczny dla zalogowanych], attempt to bit the floor and gradually, try to place your palm completely on the floor while not bending your knees
four. Cobra Pose: Lie down flat on the ground together with your chest facing down. Keeping your higher body still,[link widoczny dla zalogowanych], carry your higher body and strive to stretch as abundant as doable(sort of a cobra). Hold for fifteen-twenty seconds. This could be a terribly powerful exercise to stretch the upper body
Exercises to extend height naturally:
one. Skipping/Basketball: One amongst the popular exercises to increase height,[link widoczny dla zalogowanych]. Jumping increases blood supply in addition to exerts addtional pressure on the long bones of the body to grow in length and mass
Not solely will exercising facilitate in increasing the production of human growth hormone, it additionally helps within the elongation and strengthening of enormous muscle groups and also the spinal column, something that's very important if you wish to grow taller. Let us have a look at some prime recommendations on a means to exercise to increase height.
By Walter Connor
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Now Pay Close Attention Here-
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Height increase exercise works by stimulating your body to supply a lot of human growth hormone (HGH) naturally into your system. The HGH works as a catalyst, triggering the liver to provide a protein substance referred to as IGF-1.
There is a proven all natural technique which will help you grow taller by 2-3 inches in under 6 weeks. If you have been desperately looking around for ways to grow taller naturally then this is the most important review you will ever read. Visit Growingtallersecrets7.blogspot.com,[link widoczny dla zalogowanych], it has the golden tips that proven to helps you.
Not solely do these exercises stimulate the secretion of HGH, the stretching movements facilitate to maximise the length of your backbone by (one) decompressing the discs in between the various vertebrae,[link widoczny dla zalogowanych], and proper the curvature and alignment of your spine.
To justify in less complicated ways that,[link widoczny dla zalogowanych], IGF-1 helps to thicken the cartilage parts at the ends of your thigh and shin bones to make a rise in height of a few few inches.
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2. Include More Fruits, Vegetables, and Low-fat Dairy Foods, and Limit the Sodium in Your Diet
Research also suggests that unlike other saturated fats, the stearic acid in chocolate (a saturated fat) may not increase LDL cholesterol.
But don't forget, when it comes to the bottom line, fruits and vegetables are more nutritious sources of antioxidants, and chocolate offers us lots of calories...so be careful if you're watching your waistline!
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The study followed two groups. One was asked to consume a DASH diet—a diet incorporating lots of fruits, vegetables, and low-fat dairy foods, and limiting red meat, sweets, and saturated fats. In previous research, this diet was shown to lower blood pressure levels substantially. Another was given a “typical” American diet. Different sodium levels, including 3,300, 2,400, and 1,500 mg were given to the individuals every four weeks. The study found that the individuals following the DASH diet and limiting sodium to 1500 mg/day experienced the greatest reduction in blood pressure—in fact, as compared to the “typical” diet with 3,300 mg of sodium, the DASH diet with 1500mg of sodium led to a decrease of 11.5 points (systolic) among individuals with high blood pressure, and a 7.1 point decrease among individuals without high blood pressure. For both diets,[link widoczny dla zalogowanych], however, the greater the reduction in sodium, the lower the blood pressure.
3. Avoid Foods High in Saturated Fats and Trans Fats, and Consume More Monounsaturated Fats and Omega-3 Fatty Acids
Another recent study found that the catechin content of chocolate is four times greater than tea! According to the study, Dark chocolate had the highest total catechin content (53.5 mg per 100 g),[link widoczny dla zalogowanych], milk chocolate contained 15.9 mg per 100 g, and black tea contained only 13.9 mg per 100 mL. In addition, a new study from Pennsylvania State University further supported the fact that flavonoid-rich chocolate, in moderation, is beneficial for cardiovascular health.
On the other hand, monounsaturated fats lower LDL levels and keep HDL levels the same (in fact, some studies show that they increase HDL levels), and sources of these fats include almonds, walnuts, peanuts, avocados, peanut butter, olive oil and canola oil. Omega-3 fatty acids, which are a type of polyunsaturated fat, also have a protective effect on the heart by preventing blood clotting. Sources of omega-3’s include fatty fish, such as salmon and mackerel, as well as vegetable oils and flax seeds.
February is American Heart Month--and with coronary heart disease still ranking as the #1 killer among Americans, it's time that we stop and take a look at how we can prevent this deadly disease. Although having a family history of heart disease does increase our risk, it's important to banish the blame and take a look at the other risk factors that are in our control:
4. Experiment with Soy Protein
Studies have shown that soy protein,[link widoczny dla zalogowanych], which is found in tofu, tempeh, and soy-based meat alternatives, can reduce LDL cholesterol levels. Specifically, research has shown that 25 grams of soy protein per day can lower high “LDL” or “bad” cholesterol levels by about 10%. This research is the basis of a current food claim approved by the Food and Drug Administration--the claim states that diets low in saturated fat and cholesterol that include 25 grams of soy protein each day may reduce the risk of heart disease. (According to the FDA, foods must contain at least 6.25 grams of soy protein per serving to qualify for the claim).
Saturated fats in the diet increase cholesterol levels even moreso than dietary cholesterol! Specifically, saturated fats increase LDL, or the "bad" cholesterol, and decrease HDL levels,[link widoczny dla zalogowanych], also known as the "good" cholesterol. Sources of saturated fats include: butter, lard, cream,[link widoczny dla zalogowanych], full-fat dairy products, red meat, palm oil, and coconut oil. It’s best to limit these foods much as possible.
A recent study published in The New England Journal of Medicine known as DASH-Sodium (Dietary Approaches to Stop Hypertension) showed that following a heart-healthy diet with limited amounts of sodium can greatly reduce blood pressure, a risk factor for heart disease.
And an Extra Note: Be sure to exercise! Research shows that cardiovascular exercise increases HDL cholesterol levels, which lowers the ratio of Total cholesterol/HDL,[link widoczny dla zalogowanych], of which high levels is an indicator of heart disease risk. Aerobic exercise also helps us burn extra calories and can increase our metabolism for up to 8 hours after we stop exercising.
While it’s a fact that not everyone is sodium sensitive—that is, they experience an increase in blood pressure with high sodium intakes and a decrease in blood pressure with low sodium intakes—it still won’t hurt to cut back on salt. Keep in mind that most of the sodium in our diet comes from processed food—such as canned soups and sauces,[link widoczny dla zalogowanych], cured meats, and fast foods.
By increasing LDL cholesterol to the same extent as saturated fats, trans fats (formed when vegetable oils undergo a process known as “hydrogenation”) also increase risk of heart disease. Trans fats are found in margarine, French fries, and commercially prepared foods such as cookies and cakes. Right now,[link widoczny dla zalogowanych], trans fats are not required to be written on food labels. (That will hopefully change soon). So in the meantime, look for the words "partially hydrogenated vegetable oil" on food labels—if this listed as one of the first ingredients on a food label, and if the food is high in total fat,[link widoczny dla zalogowanych], then you can count on the food being high in trans fats.
Check out DietWatch’s candy counter to see how much exercise you’ll need to do to burn off the calories in your favorite Valentine’s candies,[link widoczny dla zalogowanych]!
Yes, Valentine's Day is around the corner, and if you can't get excited about a loved one, get excited about chocolate. Why? Because in addition to the fact that it tastes great, research has shown that chocolate offers us health benefits. Chocolate contains antioxidants known as catechins, and these substances may help to reduce the risk of heart disease by decreasing the harmful effects of LDL, or “bad” cholesterol. Preliminary research (funded by Mars, Inc.) suggested that the antioxidants in chocolate do help to inhibit the oxidation of LDL particles, thereby reducing the risk of heart attack and stroke.
Portion control is simple. Keep your fish and chicken to 3 ounces—which is about the size of the palm of your hand, or a deck of cards, and your pasta and rice to one cup—or about the size of your fist. Also, invest in some measuring spoons and cups—this will enable you to get familiar with the portion sizes of different foods, and you will eventually be able to eyeball servings. And remember--avoid seconds, unless they’re vegetables!
1. Eat Smaller Meals
Researchers believe that the isoflavones in soy (which are estrogen-like compounds) play a role in soy’s cholesterol-lowering effects. Since the isoflavones in soy may indeed act like estrogen, however, they have the potential to promote the growth of breast tumors. The research isn’t clear, so if you have breast cancer or are at high risk for the disease, then it’s best to avoid large quantities of soy.
A recent study from the American Heart Association found that eating large meals raises your risk of heart attack by about four times,[link widoczny dla zalogowanych], up to two hours after the meal! Portion control is key, because eating too much in one sitting puts extra stress on the heart, especially because the blood flow is directed away from the heart and towards the stomach for digestion, and so the heart has to work that much harder to maintain a constant flow of blood to the rest of the body. In addition to decreasing stress on the heart, controlling portion sizes will help you keep your weight in check, which is another important factor for decreasing risk of heart disease.
A good way to get soy protein with its isoflavones is to try some of the soy products in the supermarkets—such as the vegetarian burgers and hot dogs, or a soymilk such as Silk. You can also try a protein powder, which can be stirred into various beverages. Although soy bars are also a good source of soy protein, many contain excess calories. Still sound unappetizing? Head over to the local bookstore, pick up a soy cookbook, and try some recipes!
(Note: Although shrimp is high in cholesterol, it's low in saturated fat, and is free of trans fats. Thus, it can be enjoyed even among those with high risk of heart disease!)
By Lisa Drayer, MA, RD
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5. Enjoy Chocolate in Moderation
Research has also suggested that eating smaller meals, more frequently throughout the day, can positively affect cholesterol levels, thereby reducing heart disease risk. A recent study published in The British Medical Journal found that people who ate 6 or more small meals had lower cholesterol levels than people who ate one or two large meals each day. This supports earlier research published in The New England Journal of Medicine, which found that “nibbling” (i.e. consuming 17 snacks per day) showed metabolic advantages as compared to “gorging” (consuming only 3 meals/day), including lowered total and LDL (‘bad’) cholesterol levels. Both “nibbling” and “gorging” diets were equal in total calories.
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