Archive for December, 2008

Manasanthi: Ayurvedic Directions to Calmer Mind

Wednesday, December 31st, 2008

Manasanthi: Ayurvedic Directions to Calmer Mind

By: Dev Sri

Manasanthi is peace of mind. Manas means mind and santhi means peace or tranquility. Just as the name suggest this form of Ayurvedic therapy is aimed at pacifying mind.

Mind, body and soul are equally important to Ayurveda. Manasanthi (also can be spelt manassanthi, manasanti, manashanti or 50 other variations) is a comprehensive mind-body-soul treatment.

Manasathy is a combination of Ayurveda, yoga, meditation, aromatherapy. The stress is on holistic approach towards better health for body as well as mind. There will be oil massage, sirovasti, dhara etc in the therapy. Rejuvenation massage, steam bath etc are other facets of this therapy.

Fully body massage on a daily basis, with sesame oil (or coconut oil) 30 minutes before bathing has several physical advantages as well as psychological advantages.

This is effective stress management therapy. A person practicing this regularly will have the benefits of better emotional control and relaxed mind.

People with excessive mental turbulences are also given vegetarian, calming food. Spicy, hot tasting and salty food items are not helpful in relaxation, while sweet tasting food items are helpful. Easy to digest food items, mostly in liquid or semi solid form ensures faster digestion, which is helpful in managing mental worries too.

Prompting the persons to read religious texts is also an effective way of pacifying human minds. Listening to soothing music with slow beats also pacifies mind.

Another important thing is to keep company of pleasant people, visit religious places and locations with a little sunshine, clean water and greenery.

Mind is the sum total of the personal life, personality and everything a person experiences in his or her life. To care for the mind, you need special attention.

Article Source:
http://www.articlecity.com/articles/health/article_7062.shtml

The Life And Death Of Joe Rowley. Alcoholism And Addiction In Action.

Tuesday, December 30th, 2008

The Life And Death Of Joe Rowley. Alcoholism And Addiction In Action.

By: Brian Green

The funny thing is, I didn?t know Joe that well.

He was only an acquaintance really, a drinking acquaintance, not a close friend of mine by any stretch of the imagination. A ship that passed in the drink and drug soaked long dark night of my soul. So why was it that when I heard of his death, six thousand miles away, and more than a sober year or two after our last contact, that I was moved to tears? I cannot find a full explanation yet, it remains a teasing and tantalizing will o? the wisp, dancing on the peripheral fringes of my consciousness. Perhaps in writing this and recounting the facts of the matter, I will be able to find some resolution, as I still get teary, some thirty years later, when I think of Joe, and the manner of his end.

I had moved from London, our English capital city, to Brighton, a small seaside holiday town about sixty miles South, with it?s more provincial ambience. Also, as a holiday resort, it possessed a subclass that derived much of it?s income from the periodic influx of tourists. These people ranged from those who provided legitimate services, such as board and lodging, a well known genera including such sub-species as seaside landladies and hotel workers, to the more exploitative, such as bargirls, and the downright predatory, such as pick-pockets and pimps. Graham Green in his novel Brighton Rock, gives his grim, gray, grainy portrait of these under classes, with their admixture of petty criminality, that populate this underside of Brighton society; and the sordid parabolas of fungal doom that constitute the nightblooming of their lives. Probably not so different from many towns whose income is in some large part derived from similar sources.

Joe, earning his living as a beach photographer, was mid-range in his grubby occupation. A bit exploitative of the visitors, with his persistent persuasive importunings, as he prevailed upon tourists to purchase his services, hawked on the promenade and lower beachfront, without going as far as to actually insert his hand into their pocket. Myself, drinking within bar patios on the lower beachfront level, had plenty of opportunity to observe Joe ply his trade. Manipulating vacationers with what I now realize was an underlying, but ever present, driving desperation. Joe would be a clown for people, mock himself, present himself in any way he thought would ingratiate. He uttered his smoothly flowing conman patter, it poured out of his mouth without seeming effort, as he at times literally capered in front of a prospect whose path he had blocked. Joe had the gift of the gab. For me, this was observed mainly during the daytime, on sunny public holidays or weekends, which attracted me to the vicinity of his beat. Lucrative times for Joe, but he was probably similarly engaged most other days too, unless it was raining, or too cold and windy, or all three, on that coast of frequent hurtling squalls. God knows how he got by in some of the savage months of Winter.

Now and again Joe would take a break, and join the company for a beer, camera slung around his neck, like some disreputable reporter from the holiday beachhead, before resuming his endeavors. Conversing and joking around, always active and animated, bouncy with a cheerful ready wit, nut-brown from the regular exposure to the sun that he absorbed as the condition of his line of work, he was an entertaining companion. Perhaps a bit of a rough diamond, with his short crew cut hair lending an oafish look to his short and stocky build, part soldier, part gangster thug. Though he hardly stood out in this seafront assembly of drinkers, daylight ladies of the evening, hustlers, midday drunken tourists, misfits and ne?er do wells of every stripe. You understand, the usual potpourri of riff raff to be found in such places. For all his chunky masculinity, I never saw Joe with a woman. It?s not that he gave any indication that he was gay. He just seemed more at ease and more often at home in the company of men. Though in all conscience, he was seemingly as relaxed when my then wife was present drinking with me, passing the time of day with her in amiable chit chat and superficial banter. Joe gave no indication of superior education or culture either. His language was commonplace, salty and vulgar on occasion as it might be. He never infringed on a topic of any meaning, all was pitched on a mundane everyday level. Only the quickness of his sharp wit at times revealed there might be more intelligence to Joe than was normally allowed to be visible. Of course, even in those quarters, as elsewhere, rapid wit and skills at repartee gain their owner respect, so Joe probable felt it safe to show them.

One late sunny Sunday morning, Joe entered the seafront bar I happened to be patronizing. After buying his first drink, he began pitching me his service. Making me a ?mark?, a ?John?, a breach of ethics really, you don?t con your own tribe. But I was not a close member, a hippy, with long hair, a full beard, unusual for that time and place. I had financial status too, owner of a car and a three-bedroom house, host of noisy weekend revels to the town?s gallimaufry of colorful characters. But his likeability was disarming, the amount of money was small to me, and I enjoyed the pitter of his patter and the easy grace with which he propositioned me, taking it all in with detached amusement while knowing exactly what he was doing. I also knew, he would take something back from whatever I gave him, at the special cut rate that he was using to tempt me, (after all we were friends weren?t we, so he was offering me a good deal on that basis). I just knew he would screw me somehow. My intuition was vindicated later when he gave me the roll of film he took, leaving me to pay for the cost of developing it, with some barefaced shameless flim-flam explanation of why he was doing so. I just laughed. Now I see the covert desperation was his driving need for money to drink. Perhaps on some inner level I knew and sympathized, feeling more fortunate, as my need for drink and drugs was just as driving, but my means were more equal to my needs.

I would also see Joe in another bar, or a pub as they are also termed in England, a mostly weekend evening hangout, where I often sat in with the musicians. This was one of the several pubs we frequented that sold British apple wine. Because it was home produced and carried no import tax on it?s alcohol content, it was comparatively pretty cheap, as strong as sherry, relatively palatable, and with the well-deserved reputation for creating a crazed drunkenness. This of course only added to the popularity of Merrydown, as it was named with an arch touch of drollery. Several times, early in the evening, which perhaps accounts for the fact that I was conscious enough to retain the memory, Joe would join me at the bar. This was in fact where he returned the undeveloped roll of film to me on one occasion. He would order a glass of Merrydown, which arrived in a capacious tumbler, full to the brim, and leave it on the bar. He would ignore his drink, chatting casually, as if it were of no interest, as if he had half forgotten it. After a few minutes or so, as if catching sight of it, as if vaguely remembering what he was engaged in, ?Oh yes, I have a drink somewhere don?t I??, he would pick it up with a smooth rapidity, raising his glass as he tilted his head back, and drain the entire contents in one set of swift gulping swallows. Then swinging the glass down in a wide arc to crash it on the bar, he would look at me and state rhetorically, ?We?re such bastards Brian, aren?t we? Such bastards!? And then order another, and another, and another, each accompanied by a repeat performance. The dissembler with beads of sweat on his forehead. That were not created by the warm evening. Now I realize how badly Joe needed those drinks, he had reached the stage of physically addicted alcoholism, and I was close on his heels. So why the charade? What was he hiding from whom? Not wanting to admit his ?weakness?, I guess he wanted to keep some shred of self-respect, some façade that hid reality as much from himself, as from others. Pretending he wasn?t so desperately in need of the drink that in actuality he was so desperately in need of.

Now if the party, i.e. the drunken debauch, was not at my house, mostly we would congregate at Grace and Gordon?s basement flat, and Joe would infrequently show up there too, late into the night. Grace was known even among us as an as an outrageous alcoholic. Arising around noon, she would spend two hours putting on her makeup with shaking hands, while consuming large glasses of Merrydown, or anything alcoholic that had been donated by a guest the night before. Or lacking a commercial product, resorting to her still cloudy homebrewed wine, that had barely finished fermenting. Ugh! Every morning, without fail. By nightfall she was roaring drunk and ready to party. Gordon was a fabulous, almost mythic figure. Sporting a military moustache, a relic of his service in the army, which he detested, the thinning hair was drawn back into an incongruent silky blondish ponytail, barely concealing his balding crown. Again an even more unusual deviant appearance considering his age, at this time and in this place. Gordon loved his drink too, was highly enamored of pot, and took far more amphetamines than he let on. Grace smoked weed if it was around, as did most on this scene, but booze was her first true love without any question. Both of them were some ten years senior to myself, at that time in my early thirties. Grace latterly was taking pills for the flashes of light across her vision, and the sudden pains shooting down her face. It was so obvious her drinking caused them, except to her Doctor of course, to whom she probably lied anyway. After I left I heard she was admitted to hospital with a diagnosis of some kind of ?nerve problem.? Ha! I?ll say. From Grace and Gordon I think I remember half hearing in some dim hallucinatory state, the story that Joe had once owned a nightclub in South London, but had had it taken from him by the coercion of some brutal gangsters. That would account for his air of toughness. And then, during his descent, his wife had deserted him. You might think this was Joe?s tragedy, but I now see it was so much more than only that.

One night, around one or two am, Joe shows up at Grace and Gordon?s. He is as stoned as we are, and sits slumped in silence, almost collapsed, in an armchair. The music is turned down low, and the conversation sluggish and intermittent, all of those present being in their own sunken state of chemical torpor. All of a sudden, during a pause, a moment of silence, Joe begins to speak. To recite actually. Joe is reciting a lengthy poem.. from memory. And not only that, he is expressing himself with a phenomenal artistry. Every nuance of feeling, every scintilla of meaning, Joe is wringing it out of the poem, displaying the delicate, sensitive, subtle sensibilities of a truly poetic soul. His eyes are dull with a distant look. It is almost as if he is semi-conscious, and some other inhabitant of his inner world is speaking through him. Some deeply buried part of him has sprung to life, and Joe himself seems almost unaware of what he is doing. In the doom ridden besotted gloom we are entranced, enthralled, held spellbound by his words and their meaning, in one of those rare jeweled moments of timeless eternity that are occasionally found set amongst the dregs of drugged and drunken time warps. Who could of known Joe had this in him? I cannot even recall the poem at all, but I know it had greatness, a loveliness that Joe crystallized out of his own being. I only recall that feeling of sacred awe at witnessing the beauty of Joe?s hugeness, and the quality of his intellect and sensitivity, penetrating and encompassing on every level, each and every nook and cranny of his poem. For all I know, he wrote it himself.

So the real tragedy of Joe Rowley was one of this more significant loss. The prostitution of his talents, wasting himself to survive. That sadness in some place inside breeding such guilt, remorse and self-hatred, ?We?re such bastards Brian, aren?t we? Such bastards!? As he was forced to abandon and betray himself over and over again. Never knowing that his addiction to alcohol was relentlessly consuming his life and being, completely out of any control by who he thought he was. The victim of a state of mind and body of which he had no comprehension. Never knowing of his own goodness. Never cognizant of his own great heart and the sweetness of his shining spirit, which stood so briefly revealed in those phantasmagoric moments, when the curtain of his lesser being was drawn aside. Driven down to ever lower depths of self-degradation and self-destruction by the loveless nightmare scourge of his alcoholism. Till he reached that inevitable terminal nadir, that deep pit, so deep that the only escape from it is through the still deeper bottom that is death. The news I received, later and so far away, was that Joe had choked on his own vomit, while unconscious from a combination of alcohol and sleeping pills, like so many before and since. This was his swansong.

And my sorrow for Joe.. perhaps is not only for him.. perhaps this is the explanation for that fleeting recurrent source of tears. I see so much of myself and my life reflected in Joe and his life.. so much of what was true of him has been true of me. At least, since writing this, no tears well up as I think of him. And then there are the myriad matching marching cohorts.. past, present and future.. treading some such path to some such similar an end.

I never had that film Joe took of me developed?

I lost it some time ago ?. Somewhere along the way.

Brian Green. mindmagic123.com c. 2007.

Article Source:
http://www.articlecity.com/articles/health/article_7039.shtml

Recovery From Exercise: Looking At What’s Best

Monday, December 29th, 2008

Recovery From Exercise: Looking At What\’s Best

By: Yuri Elkaim

The human body operates most efficiently when it is in balance, or has achieved a state known as homeostasis. As such, optimal recovery means that all body systems have returned to the state they were in before exercise (homeostasis). However, for most avid exercisers, recovery is a limiting factor. The better you can recover, the sooner and better you can train. The process of recovery (regeneration) gets less attention than it should. Every person should have a systematic plan that includes recovery activities on a daily, weekly, monthly, and yearly basis. The following are simple tools that you can implement to help your body recover better between exercise bouts.

Cool-down

After exhaustive exercise, don’t stop and rest immediately. You can speed up the removal of lactic acid from your muscles by continuing to exercise at a low intensity for 10-20 minutes. Cooling down can help reduce the feeling of stiffness that often occurs after a workout and is especially important if your next training session or event is scheduled a few hours later.

Stretch

Static stretching before exercise puts you at risk for damaging the very tissues you are trying to protect and as such should be avoided. Research has shown that stretching causes lengthening of the tendinous fibers within the muscle-tendon unit. Such lengthening causes the tendon (or passive) component to lose much of its shock absorbency, thus, placing the muscle fibers at greater risk of trauma. However, stretching after exercise may help minimize muscle soreness and may even help prevent future soft tissue injuries. Thus, before activity, more active-type stretching routines that promote range of motion and increased blood flow are recommended. Conversely, after exercise, the emphasis should be on passive or static stretching to allow the muscles to relax and return to their resting lengths.

Carbohydrates

The muscles are primed for quick restoration of their carbohydrate fuel reserves (glycogen) immediately after exercise, so don’t wait too long to start eating foods and drinking beverages rich in carbohydrate. Fruits, energy bars, and sports drinks all contain large amounts of carbohydrate. From a nutrition standpoint, post-exercise is one of the only times where you want to be consuming high-glycemic index foods for they will stimulate a quicker release of insulin and, thus, carbohydrate storage in the muscles. Ideally, these fuels should be consumed as quickly as possible upon finishing your exercise session.

Protein

Most forms of exercise lead to the breakdown of proteins within the muscles. This breakdown-repair process stimulates the muscles to rebuild and become stronger. Moreover, some of our muscle proteins continue to be broken down during the recovery phase after exercise. For a faster buildup of muscle proteins during recovery, include a small amount of protein in the foods you eat. Milk, cheese, eggs, whey protein shakes, sandwiches, nuts (almonds, walnuts) and energy bars provide carbohydrate and protein. Look for easily digestible protein sources (such as the ones listed above) following strenuous exercise. Avoid saturated fats.

Fluids

Replacing lost fluid is crucial to the recovery process. Having adequate fluids within your body promotes the removal of toxins and waste from your muscles. Top off your supply of fluids by drinking before exercise, continue to hydrate every 15 or 20 minutes during a workout, and replace any body weight lost during exercise by drinking while you recover. Remember, 1 L of water is equivalent to 1 kg of body weight. Therefore, if the difference between your pre- and post-exercise weight is 1.5 kg (3.3 lbs) you would want to rehydrate with 1.5 L of water to bring your body fluid back to homeostasis. Before, during, and after exercise, the rule of thumb is that if you?re thirsty, it?s too late! Therefore, be sure to have a water bottle throughout the day to sip on. On a daily basis (at rest), the number of ounces of water you should be consuming should equal half of your body weight (in lbs). Thus, if you weigh 200 lbs, then you want to be drinking 100 ounces of water (almost 3 L).

Salt

Your body loses water and minerals - mostly sodium chloride, some potassium - when you sweat. Drinking water alone during exercise and recovery will make it difficult to replace body fluids rapidly because much of it will pass through the kidneys to become urine. Replace the salt along with the water to counteract dehydration. If you have to compete again within a few hours, consider sports drinks that contain water, sodium chloride, or fruits such as bananas which are high in potassium. Add extra salt to foods at mealtime if you are susceptible to cramps. Consider using condiments, sports drinks, and fitness waters instead of salt tablets.

Damage Control

Inflammation, swelling, and muscle soreness are possibilities following strenuous exercise. To minimize the effects, consider cold packs around joint areas, alternating cold and hot whirlpool baths, and the use of specially designed magnets to speed the recovery process. Light massage is also a good option for promoting toxin removal from the tissues and reducing delayed onset muscle soreness (DOMS). A study by Hilbert et al. showed that a 20 minute massage 2 hours following exercise helped to reduce the intensity of soreness 48 hours post-exercise in subjects who underwent 6 sets of maximal eccentric hamstring contractions. Minimize foot contact with the ground. Engage in light activities that increase blood flow while not taxing the nervous system. Swimming, cycling, walking, and light jogs are alternatives, but minimize foot contact with the ground.

Sleep

There is plenty of evidence to show that lack of sleep can have an adverse affect on training and competition. You might get by for a day or two with inadequate sleep, but it will catch up with up sooner or later. If you haven’t monitored your sleep habits already, determine how much sleep you need each night to ensure full recovery. It’s not eight hours for everyone - could be less, could be more. Then try to establish a routine that will allow you get what you need to perform well. Sleep is divided into 1.5-hour time cycles. If you can time sleep cycles in increments of an hour and a half (1.5 hours, 3.0 hours, 4.5 hours, 6.0 hours, 7.5 hours, 9.0 hours), you have a better chance of waking up refreshed. The idea is to awake at the top of the cycle instead of at the bottom. And don’t dismiss the power of a 20-30 minute nap during the day. The journal Sleep highlighted a meta-analysis done on studies looking at the effects of sleep deprivation on performance. The researchers found that overall sleep deprivation strongly impairs human functioning. Moreover, they found that mood is more affected by sleep deprivation than either cognitive or motor performance and that partial sleep deprivation has a more profound effect on functioning than either long-term or short-term sleep deprivation.

Also be aware that overtraining can impair your body?s ability to fully rest and regenerate. A study in Medicine & Science in Sports & Exercise revealed that female swimmers who trained excessively showed a higher incidence of sleep disruptions. In sum, there are several measure that you can take to better your recovery between exercise sessions. Remember that a combination of the several of the aforementioned tools should be implemented for best results.

References:

Safran, M. et al (1989). Warm up and muscular injury prevention: an update. Sports Medicine, 239-249.

Hibert, J. et al (2003). The effects of massage on delayed onset muscle soreness. British Journal of Sports Medicine, 37: 72-75.

Pilcher, J & Huffcutt, A. (1996). Effects of sleep deprivation on performance: a meta-analysis. Sleep, 19(4): 318-326.

S. Taylor et al. (1997). Effects of training volume on sleep, psychological, and selected physiological profiles of elite female swimmers. Medicine & Science in Sports & Exercise. 29(5):688-693.

Article Source:
http://www.articlecity.com/articles/health/article_7079.shtml

Fitness Health Tip

Sunday, December 28th, 2008

Fitness Health Tip

By: Mary Rose

Everybody dreams of being healthy, beautiful and fit. The first fitness health tip is to believe that we are what we eat. Eat healthy and one will be healthy and beautiful. Healthy eating means eating three regular balanced meals-breakfast, lunch and dinner daily and making sure that each meal is a combination of carbohydrate and protein foods. Meals should include cereals, pulses, milk or curd, eggs, chicken, fish, fruits and vegetables.

There is a fitness health tip which may come as a pleasant surprise and that is- Adding sugar is not a crime. Three to four teaspoon of sugar a day is permitted if one is not diabeticFinally, the whole secret of fitness and weight control rests on how much oil is consumed daily and how much fatty foods are eaten in a day. The normal requirement is 2-3 or 3-4 teaspoons oil per person per day. One may indulge in richer food twice in a week.

Another fitness health tip is that the major reason for an overweight and unhealthy body is a change in lifestyle. Today we don’t walk anywhere, and hop into and out of cars. We also spend a lot of time sitting in front of television and computer. This is one reason why people in their 20’s and 30’s suffer from hypertension, heart diseases and diabetes.

Everybody from six years and above must ensure that a regular exercise session is fixed in the daily routine. A 20-30 minutes walk must be taught and practiced as regularly as brushing the teeth and bathing.It is also important to avoid too many soft drinks and packed juices which most of us prefer and stock in our refrigerator. It not only increases our body weight but also harms our teeth and skin. Rather we should resolve to drink plenty of water.

To conclude, there is no magic wand to achieve healthy, beautiful and fit body. It is imperative to keep a watch on what we eat. Keep the diet well balanced, regular and complete with salad and fruits. Make sure that one is active throughout the day and follow a regular fitness program that is in sync with the age, body and health.

Article Source:
http://www.articlecity.com/articles/health/article_7027.shtml

5 Tips For A Healthier, Stronger Core

Saturday, December 27th, 2008

5 Tips For A Healthier, Stronger Core

By: Yuri Elkaim

Core training has become the new ?buzz? word over the last few years as more and more people have begun to realize its role in posture, spinal health, performance and overall aesthetics. What is less commonly known is that the core is anatomically defined as the region between the shoulders and knees, not simply the midsection. Most people view the core as simply being their abdominal muscles and, as such, miss out on a tremendous amount of value that other functional movements provide.

When I refer to the core I allude to the inner and outer units of our body. The inner unit consists of smaller, more static stabilizing muscles such as the transverse abdominis, multifidus, and the pelvic floor and diaphragmatic musculature. The outer unit is comprised of larger phasic (or dynamic) muscles that generate movement such as the gluteals, latissimus dorsi, erector spinae group, biceps femoris, and peroneals. Aside from generating movement, these muscles work synergistically to provide much needed pelvic stability during motions such as walking, running, and so forth. Because all functional movements such as lunges, squats, step-ups, most stability ball movements, and many others revolve around the pelvis, they will offer tremendous core training effects when done with proper technique. The following are 5 tips you can use to train the inner and outer units of your core with maximal efficiency.

TIP #1 ? Brace your abdominals

This is the first thing you should be aware of during any and every movement that you will ever perform. Abdominal bracing consists of three parts. First, draw in your belly button as if you were to put on a tight pair of pants. This will activate your transverse abdominis, the body?s waist belt muscle. Second, raise your pelvic floor by performing a kegel (contracting the pelvic floor muscles up as if you holding in a full bladder). This helps to increase intra-abdominal pressure which will aid in spinal stabilization. Third, lightly create tension in your abdominal muscles as if you were about to get punched in the stomach. This activates the internal and external oblique muscles. By performing all three of these actions you will ensure that your spine is well protected through all movements. Abdominal bracing should be initiated before and maintained through each and every exercise. With repetition, these muscles will remember their roles and tend to maintain a tighter constricted waistline, even without you being aware.

Exercise: Belly tucks

Lie face down on the floor with your forehead rested on the back of your hands. Inhale, pushing your belly button into the floor (?ballooning? your abdomen). Hold for 3 seconds. Exhale, drawing your belly button towards the ceiling (as if being pulled by a string), raise pelvic floor, and tighten your abdominal muscles. Hold for 3 seconds. Repeat 10 times.

TIP #2 ? Maintain a neutral spine

A neutral spine is attained when your spine is kept in its natural alignment. This is best achieved by ensuring that your back is flat (with slight lumbar lordosis) during all movements, especially lifting. This, in conjunction with abdominal bracing, is essential to better support the spine during all movements. Let us take the example of picking up a heavier box from the floor. The last thing you want to do in the situation is reach down without bending knees and picking up the box?this is a sure way to throw your back out. What is instructed to do in such a case would be to squat down keeping your torso tall (ie. neutral spine), with your abdominals braced, and lift through your legs as opposed to extending up through your torso. If these lifting mechanics are not met, you place you spine at a greater risk of disc herniation, especially if the load is heavier.

Exercise: Cat/Camel motions

In a four point stance (hands and knees) take your spine through a series of cat and camel stretches. Meaning that you round out the back like a camel and then arch it out like a cat. Repeat 6 times. Once you have completed the 6 repetitions simply allow your back (spine) to relax. Wherever it feels most relaxed is your neutral spine!

TIP #3 ? Incorporate unilateral lifting

Unilateral refers to the concept of carrying (or pushing) a load on only side of the body. For instance, walking to work holding your brief case in one hand. By doing so, the body automatically activates its contralateral (opposite) side to stabilize the torso and maintain good posture. Studies have shown that this type of lifting stimulates much greater core muscle activation compared to bilateral lifting (equal load on both sides).

Exercise: Unilateral Lunge Walks

Perform your lunge walks while holding a weight, equivalent to 10% of your body weight, in one hand. Perform 10 reps with the weight in one hand, and then switch. The key is to focus on keeping your torso upright and minimizing and lateral swaying.

TIP # 4 ? Use a Stability Ball

Incorporating a stability ball into your workouts will make such a difference in your core strength and spinal health. Working on the stability ball offers several benefits such as increased balance, range of motion, co-ordination, and muscle activation. Simply by sitting on the ball, your core muscles fire to a much greater degree in order to stabilize your body. Any unstable surface for that matter will foster much greater core muscle activation as your body is constantly readjusting itself to maintain proper posture. This type of body awareness is known as proprioception, and is immensely beneficial for athletes of all endeavors, and even for people who want more balance while standing in the subway. Incorporate the aforementioned unilateral lifting and you get twice the benefit! Exercise:

Exercise: Stability Ball 1-Arm DB Chest Press

Position your body on the ball so that only the shoulders, neck and head are resting on it. With the feet shoulder width apart raise your hips so that your body is in one straight line (essentially forming a bench within your body). Squeeze your buttocks together as if holding a $1,000 bill between them. Next, with a DB in one arm, push it up and towards your body?s midline as if creating an arc like motion. Repeat 12 times and then switch arms. Ensure to keep your body and then ball as still as possible. Notice the muscle activation in the posterior side of the body especially in the glutes and lower back!

TIP #5 ? Incorporate multi-planar movements

Our bodies rarely operate in one single plane (ie. front to back, side to side). Often, our movements require us to move through several different planes such as when walking and looking back over your shoulder. It is important to remember that all movement stems from the core, especially rotation based movements. As such, it is important to strengthen those core muscles accordingly to ensure movement efficiency and injury prevention. Did you know that 80% of our core musculature inserts on a diagonal. This means that our bodies are anatomically constructed for such multi-planar movements involving diagonal and rotational movements. Examples are throwing, kicking, and swinging a tennis racquet or golf club. I?ve seen clients improve their golf drive by 30 yards by simply incorporating these multi-planar movements into their routines.

Exercise: Cable chop (from knees)

Position yourself in the middle of the cable crossover machine. Face your body at a right angle from the cables. Starting from your knees, keeping your body upright and strong, reach over and across your body grabbing the handle (with both hands) on the highest setting. Keeping both arms straight ?chop? the cable across your body from above your starting shoulder to the opposite hip. Return slowly and repeat 8 times on each side. Be sure to drive the movement from your obliques and not your arms.

By incorporating these 5 core essentials, you can look forward to having firmer, stronger and more performant core muscles. Not only that but you will also be more efficient and stable in all your movements. And, if you participate in regular sporting activities you will have an added edge over your untrained counterparts.

Written by Yuri Elkaim, BPHE, CK. Do not reprint without permission. Copyright 2006 © Total Wellness Consulting.

Article Source:
http://www.articlecity.com/articles/health/article_7070.shtml

A Guide On Spa Etiquette

Friday, December 26th, 2008

A Guide On Spa Etiquette

By: Chris Turley

After a week of endless work, crazy traffic jams and a few relationship misunderstandings here and there, your stress level is probably about to hit an all time high. Fortunately, a place called the spa has been invented to help you keep what’s little left of your sanity. Needless to say, a trip to a nice spa can make a hell week heavenly.

To help you make the most out of your spa experience, here are some spa etiquette tips to follow:

- Don’t be late for your appointment. Being late means you don’t have respect for another person’s time. But aside from being impolite, it also means you won’t have enough time to relax or spend at the sauna or steam bath. Having sufficient time to relax before your massage session is vital in getting the most out of your spa experience.

- Before you arrive at the spa center, be sure to turn your cellular phone off or put it in silent mode so as not to bother other spa clients who just like you are craving for some quiet time. When you’re in a spa, there is nothing more annoying than having your peaceful beauty rest disturbed by a loud silly ringtone.

- Discuss with the therapist and the spa center staff any issues that you may have. If you prefer a female therapist, or if you’re not comfortable being massaged in nude, don’t hesitate to tell them. Also, feel free to talk to them about preferences that you may have like type of music, lighting, room temperature or amount of massage pressure.

- Leave valuables at home. Even if most spas have lockers with lock, it’s still safer not to bring any valuables when you get a spa treatment.

- Use the spa facilities with care. Be sure to ask for assistance in case you don’t know how to operate any facility. There is nothing embarrassing in asking.

- If you’re scheduled for several treatments, have the massage prior to the facial but the body treatment should go first before the massage.

- It’s all right to have a chat with your therapist but don’t feel obliged to do so if you prefer to some quiet time during the treatment.

- The therapist will give you ample time to rest and cool down after the massage session but it doesn’t mean that it is okay to take a whole afternoon nap. Just spend a few minutes to cool yourself down and give yourself time to reenergize.

- Don’t forget to give a 15% tip to your massage therapist. Be sure to let him or her know if you are pleased with the service. Show appreciation by recommending the therapist to your family and friends who are also massage aficionados.

Spa experiences are truly heavenly. With the peaceful ambience, sensual aroma and the pleasurable treatments available, it surely is nice to give yourself a break by visiting a spa. Indeed, there’s no better way to reward yourself after working so hard and subjecting yourself to the rigorous and exhausting demands of your daily life.

Article Source:
http://www.articlecity.com/articles/health/article_7120.shtml

Single Herbs Vs Herbal Combinations

Thursday, December 25th, 2008

Single Herbs Vs Herbal Combinations

By: Dev Sri

In Ayurveda there are a lot of home remedies which utilize only a single herb. In Ayurvedic medicinal formulations only combinations of different herbs are used.

There is specific reason for using herbs in combination and not in isolation. Herbs have chemicals and formulations, which can bring strong effects on body. There are however can be undesirable effects for a herb on human body. This undesirable effect is neutralized by the formulation of another herb in the combination. The herbs when used in combination helps body better manage the undesirable effects of another herb.

A requirement of Ayurvedic medicines is that it should not cause other diseases; or there should not be any side effects for any Ayurvedic medicine.

Every herb in the combination/formulation plays a curative or pacifying role. It is therefore necessary to opt for herbal combinations instead of depending on single herbs.

Herbs in combination are also yield more results than when taken in isolation. The curative power of a herb can be enhanced by presence of another herb. The effectiveness of a single herb is increased by facilitating better assimilation of the herb.

An example is piper longum (Indian long pepper), which enhances the power of many herbs used in Ayurvedic formulations. The increased benefits of herbs combination can be attributed to the power of a herb to prepare the body for better assimilation of the beneficial components of the main herb in the formulation.

Another example is Shilajit (mineral pitch, Asphaltum), which enhances the potential of any medicinal combination.

It is also necessary to follow the instructions of herbal combinations as different combinations and proportions can have different effects.

The laboratory experimentation on Ayurvedic medicines must also be based on the herbal combinations and not based on any single component of a herb. Use of herbs or chemicals in isolation is unhealthy to the body. The effect of the whole medicinal combination needs to be studied and documented.

This may be an alien concept for allopathic medicine, where every single chemical is tested for a specific purpose and is passed on as clinically tested. Side effects of such medicines come to notice only after a lot of people around the world has actually used it for a long time.

Article Source:
http://www.articlecity.com/articles/health/article_7048.shtml

Do You Believe In The Herbal Hype?

Wednesday, December 24th, 2008

Do You Believe In The Herbal Hype?

By: Jon Caldwell

In China, herbal method has been treated for along time. Nowadays, it’s not strange if American use that treatment. There is a fast-growing interest among people today regarding alternative medicines and therapies. This interest includes the herbal remedies and dietary supplements market. In fact, it’s a safe bet that many large supermarkets in your local area feature an aisle or two specifically for natural medicines alone. A quick browse through the World Wide Web about health problems and topics will reveal advertisements and articles about natural health products that claim to help consumers with everything from migraines to sexual deficiencies.

When they are used properly in combination with a patient’s overall health regimen, these natural health products can be effective and safe. More and more people are observed to be taking an active part in taking care of their health, and this is a good thing. What makes it a problem, though, is the lack of information that patients sometimes have, especially when it comes to self-presciption medicines. With that in mind, it is valuable to know the following rules-of-thumb regarding botanicals and herbal remedies:

Don’t immediately think that taking a natural medicine is safe for you. Alternative medicines from plants or herbs can also be dangerous when taken improperly. These natural medicines are usually needed to be taken in strong dosages, or at least strong enough to be effective. It’s good to remember that they also have contra-indications, just like other medicines. Usually these contra-indications happen when abnormally large dosages are taken, or if the herb is taken over a prolonged amount of time.

Goji Berries are getting much acclaim lately for being health food products, usually marketed as either Himalayan goji or Tibetan goji. One source indicates that Goji Berries have been a mainstay of Traditional Chinese Medicine for around 1,900 years already. According to Chinese legend, Goji Berries were also used by Shen Nung who is believed to have been the First Emperor of China. Goji Berries are now considered a health food because research has shown that it has antioxidants and nutrients aplenty, which may explain why Goji Berries are also now classified as one of the superfruits. Demand for superfruits like Goji Berries is expected to reach the billion-dollar mark by year 2011.

The Goji Berries you may be familiar with are usually of an ellipsoidal shape and bright red, with each of the Goji Berries filled with up to sixty seeds. Goji Berries that are planted in countries in the Northern Hemisphere may ripen in the months of July, August, September and October.

Nowadays, Goji Berries are planted in commercial quantities in north central China (in the Ningxia Hui Autonomous Region) and in western China (in the Xinjiang Uyghur Autonomous Region.) The size of a typical plantation of Goji Berries can start at 100 acres and extend to up to 1000 acres in the Ningxia Hui Autonomous Region. Ningxia has been found to produce some of the top Goji Berries variety which are sometimes called the red diamonds commercial variety.

Article Source:
http://www.articlecity.com/articles/health/article_7003.shtml

America’s Children Are Dying To Lose Weight

Tuesday, December 23rd, 2008

America\’s Children Are Dying To Lose Weight

By: Foster W. Cline And Lisa Greene

Wasting away, Katie died weighing only 58 pounds. And she was sixteen. That just doesn’t seem possible to me when I look at my seven-year-old daughter who weighs in at about 55 pounds. Anorexia is a medical enigma. Although there is little concrete evidence of what actually causes anorexia, most experts agree that there are several contributing risk factors. We believe that awareness of these risk factors can reduce the odds that they will be triggered so we are hopeful that this information will save lives. If you’re a parent or a teacher, you need to read on?

Word has it around town that Katie had been told by a high school teacher that “she needed to go on a diet.” So she did. Certainly this one comment didn’t cause this young lady to spin out of control with dieting but it might have been the straw that broke the camel’s back. Negative comments about body type and size from authority figures, teachers, coaches and parents, can have a big impact on an adolescent child’s self-esteem and are implicated as possible triggers in studies on anorexia. Never underestimate the power of the spoken word to heal? or kill?

Eating disorders (bulimia and anorexia) have historically been considered a girl problem but the pendulum is swinging. Anorexia is being diagnosed more frequently in boys, too. Young boys are becoming more body image conscious than in previous generations. Case in point: my nine-year-old son has come home from school upset on several occasions because kids have called him fat. He is far from fat; in fact, he has cystic fibrosis so we are grateful for any extra padding he has and work very hard to keep his weight as high as possible. His diet is exactly the opposite of what everyone else is eating, filled with high fat, high calorie foods. Jacob understands the importance of complying with his dietary requirements but it can be hard for him to go against the norm.

With the emphasis on childhood obesity and diabetes, children are thankfully becoming more aware of the necessity of good nutrition and weight control. But I wonder if there is a price to be paid by children who are predisposed to eating disorders. With the media, parents, doctors, schools and peers emphasizing being thin and high achieving, it will be unfortunate if the numbers of children diagnosed with anorexia accelerates.

The difficulty lies in knowing which children are predisposed to eating disorders. As our society addresses the obesity issue, are we unknowingly putting some children at risk for eating disorders? How can we address the very real, very troublesome problems associated with the alarmingly increasing body mass index of our young children without triggering other children’s potential for becoming anorexic?

This is a problem every parent of every child should consider. Research shows that about 6% of young people suffer from an eating disorder and this figure is thought to be low. The next time you are at a school assembly, look around. There are likely to be at least 10 kids there who have an eating disorder. One of them may even be your own. It is thought that the “anorexic mentality” is in place long before there is physical evidence of the disease. Has your thirteen -year-old been on a diet lately? Stats say that there is an 80% likelihood that she has been. Dieting at a young age puts children at risk for anorexia.

The cause of an eating disorder in any one child is unclear because multiple factors appear to play a role. Genetic factors, family interaction patterns, and the individual’s own character and personality have all been implicated. But to summarize the problem in a single sentence, it appears that the illness is a response to coping with stress in genetically predisposed children who are filled with denial about their feelings and weight. There! Quick, short, concise, and anything but simple. This single sentence has many implications for parents and parenting. Let’s take a brief look at each of these contributing factors individually and provide parenting responses that might be helpful in combating eating disorders.

1. The Genetic Factor in Eating Disorders

Eating disorders, like many other behavioral illnesses, appear to run in families. Not only does the illness itself run in families but the predisposing temperament seems to as well. The one good thing about illnesses that run in families is the fact that children can be prepared to recognize warning factors prior to the onset of the problem. When children are forewarned, they are forearmed. This forewarning is best carried out in a heart-to-heart discussion about possible future problems. A loving parent, relative, or counselor can initiate dialogue before the child is an adolescent, in an informative, non-hand-wringing and factual manner that indicates a hopeful outlook for a healthy future.

2. Anorexia and Bulimia as a Way of Coping with Stress

Food and emotions are closely linked. Over- and under-eating change brain chemicals that affect anxiety and depression. They are both often unhappy and ineffective ways of coping with stress. An authority on anorexia recently noted that a child’s inherent vulnerabilities “load the gun,” and environmental stresses “pull the trigger.” So, assuming inherent vulnerabilities like genetics are unchangeable, how can we avoid pulling the trigger? Is it possible that we can use parenting techniques that will reduce the odds of pulling the trigger?

We believe the answer is yes. We can easily use parenting techniques that excel at raising children who effectively learn to cope with stress in healthy ways. Such techniques include guiding children to solve their own problems rather than solving them for them, allowing children to experience the consequences of their decisions, and responding to children’s mistakes with empathy and understanding rather than anger, frustration, and criticism. These are great immunizations against the use of food as a dysfunctional coping response. The experience of coping and overcoming difficulties with good problem-solving skills leads to the ability to confront feelings and issues in a healthy manner, rather than displacing them with changes in food intake. Also, the child’s history of successfully coping with painful outcomes of poor choices makes denial much less likely. And, when a child’s mistakes are met with empathy and understanding rather than anger and frustration, a child feels!

supported and understood rather than criticized, demeaned and alone.

3. Psychological Factors in Eating Disorders

Two personality factors have often been reported to be present in eating disorders: perfectionism and high, unrealistic expectations of self. Even when anorexic adults have achieved success, deep down they report feeling insecure and inadequate. There is a tendency to see things only in extremes without shades of gray:

“I’m good or I’m bad.”

“I’m pretty or I’m ugly.”

“I’m successful or a complete failure.”

“I’m perfect or defective.”

“I’m fat or I’m thin.”

Healthy parenting techniques discourage this type of thinking. Parents: don’t over-reassure your children. Over-reassurance actually validates the child’s negative thinking and may lead to unhealthy “either/or” black-and-white thinking. Responding with, “Gee, honey, I see it differently, but tell me how you are no good,” allows for less manipulation, more acceptance of responsibility, and a child’s far more accurate self-examination. Using encouragement rather than praise is also an important parenting technique to increase children’s self-awareness. Encouragement gives them experience in viewing themselves, their responses, and their creations realistically, rather than simply trying to please an authority figure. With this simple tool, parents can easily help children learn how to feel good from the inside out rather than looking for approval and self-worth from authority figures.

4. The Role of the Family

There are a number of family factors that are thought to play a role in eating disorders. As we look at some of these interaction factors, it is safe to say that while healthy parenting patterns certainly will not cause or aggravate the problem, they may not be able to alleviate the problem either. Loving, effective parents are known to have had children suffering depression, suicide, and eating disorders. Also, this discussion on parenting styles should not be used as a source of parental guilt but instead provide motivation for change if change is needed. Parents do the best they can, under the circumstances they experience, to raise their children with the love they are able to show. The problem in examining family patterns lies with the fact that all sorts of dysfunctional patterns have been reported. These form a long list:

- Smothering and over-protective families

- Controlling and critical parents

- A chronic feeling of being abandoned and misunderstood

- Having parents or a family that overemphasize appearance and achievement

- Having rigid parents who don’t model good conflict resolution skills

The effect of unintentional, yet unhealthy, parental responses cannot be ignored. Again, good parenting techniques do not guarantee success, but at least they are unlikely to contribute to the problem. So rather than focusing on what is speculatively wrong, it is more effective to focus on doing what is right by using healthy parenting skills rather than the unhealthy ones that contribute to dysfunctional family patterns. Whether or not an eating disorder is present, or may be present in the future, it will never hurt for parents to show healthy responses and good parenting techniques.

5. Societal Influences

Finally, there are possible societal factors that influence eating disorders. Big drinks and big burgers have enticed the population into a diabetic frenzy. While most of the population is downright overweight, the females that populate the media (those who model prettiness and good looks) are generally thin to the point of appearing anorexic themselves. Talk about image confusion! On the male side of the equation, we have the same issue with buff men cavorting playfully with thin, pretty women.

With so much emphasis in our culture on athletic performance and good looks, it is not too surprising that some predisposed children take things too far. And, although on the surface it seems reasonable enough to blame society for the self-destructive choices of an individual, this is ultimately self-defeating when dealing with individual situations. Blaming society or others simply removes individual responsibility and accountability and actually increases the likelihood of the negative behavior.

In conclusion, when all is said and done, nobody, at this point, can say with any certainty the exact cause of an eating disorder in any one particular child. But we can say with absolute certainty that all the speculation, studies, reports, and conjecture do not implicate the healthy family interaction patterns taught by Love and Logic. It would appear the personality of the anorexic person is not that of children who have grown up in a home advocating honest acceptance of personal responsibility and where children are:

- Lovingly supported by parents who view mistakes as learning experiences,

- Allowed to make choices and share control,

- And encouraged to cope with the stresses of life in healthy ways.

An ounce of prevention is worth a pound of cure particularly where eating disorders are concerned. At this time, there is no cure for anorexia. And America’s children are dying to lose weight.

Article Source:
http://www.articlecity.com/articles/health/article_7031.shtml

Why Going Under the Knife is the Last Resort to Weight Loss

Monday, December 22nd, 2008

Why Going Under the Knife is the Last Resort to Weight Loss

By: Mary Watson

So you’ve tried every diet going and you’ve tried all the pills, patches, potions and hypnotherapy programmes and still nothing has produced the desired results. You’re now desperate to the point of suicide, but you have some money put by for an emergency. Money can buy just about anything right? But, can it buy you a new body?

The answer is yes!

But before you seriously consider putting yourself at the mercy of the surgeon’s knife, let’s look at this drastic action in more detail.

The most common form of weight loss surgery is the gastric band, which will set you back around £8,000. Undoubtedly, the gastric band is a highly effective weight loss surgery procedure used to help overweight people achieve significant and long-term weight loss.

Basically, it’s a an inflatable silicone ring that is placed around the upper part of the stomach, creating a small pouch at the top of the stomach with a small opening to the rest of the stomach. The band controls the amount of food that passes from the stomach into the digestive tract.

The object is to make you feel satisfied on much smaller amounts of food and digestion is slowed down, making you feel full for longer periods and resulting in weight loss.

A major benefit is that the band can be adjusted if necessary and can be kept in for life, ensuring that you never again become a victim of over-eating and obesity.

It’s obvious that weight loss surgery works better than weight loss drugs or diets but what are the risks? There are some risks with this kind of surgery so doctors will usually only recommend it after you’ve tried several other ways of losing weight. Even then, surgery is not suitable for everyone. For example, your doctor may consider surgery too risky if you have heart or lung problems.

Another quite common surgical weight loss procedure is a gastric bypass, which will cost in the region of £11,000.

Known as a Laparoscopic Gastric Bypass, this is a highly effective weight loss surgery procedure.The operation creates a small stomach pouch in the same way as the gastric band. This is then attached to a section of the small intestine. Food then bypasses the rest of the stomach and some of the intestine. This results in you being able to consume a significantly reduced volume of food.

It is the most common form of Bariatric Surgery and is a proven method of weight loss. When combined with a supervised diet, increased physical activity and a change in behaviour habits, it can lead to long-term weight loss with all the associated health benefits.

It differs from a gastric band as it has a 2 way weight reducing effect, both restricting food volume and reducing the amount of calories the body absorbs. Also, gastric bypass surgery is preferable to some people as it does not require any adjustment, making it more convenient if you live some distance from the hospital or do not want to attend for adjustments.

Although the long-term benefits of gastric bypass surgery appear to outweigh the short-term risks, the immediate risks associated with gastric bypass surgery to treat obesity may be much higher than was previously thought.

A recent study shows that the risk of death within the first 30 days after gastric bypass surgery is at least four times higher than previously reported, and much of that risk was attributable to the surgeon’s inexperience. Subsequently, the risk of dying within 30 days of surgery is about 1 in 50.

Is that a risk worth taking? I suppose it all depends on just how desperate you really are. Well, no matter how desperate you are you should always try every alternative method first. Like the much cheaper and no-risk herbal remedy option.

With this option you won’t need to spend your life savings on surgery and you won’t have to risk your life to lose the excess weight.

Article Source:
http://www.articlecity.com/articles/health/article_7095.shtml

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