Contents

Fitness is an elusive term covering a vast array of attributes: flexibility, cardiovascular endurance, muscular endurance, strength, power, balance, coordination, body-fat percentage and more. While its generally accepted that multiple 30-60 minute sessions per week are optimal for producing results, the truth is that its possible to do a great amount in far less time.

No Time For Exercise? Try This!

No Time For Exercise?  Try This!Fitness is an elusive term covering a vast array of attributes: flexibility, cardiovascular endurance, muscular endurance, strength, power, balance, coordination, body-fat percentage and more. While its generally accepted that multiple 30-60 minute sessions per week are optimal for producing results, the truth is that its possible to do a great amount in far less time.EVERYONE has five minutes a daythe only question is, can anything really useful be done in just 300 seconds?The answer is a resounding yes, but we need choose our exercises carefully. If there is such a limited amount of time, the best choice is to pick the most important muscle group. Chest? Back? Shoulders? Legs? All wrong. The abdominals are the most important muscles in the body. In no particular order, they:1) Protect the low back.2) Are vital to sports performance, transferring power from the lower to upper body.3) Aid digestion, and massage the internal organs.4) Are important for proper, healthy sexual function.5) Are the window of healthwe judge fitness and health more rapidly with a glimpse at the waistline than any other single indication.6) Are vital for posture, which increases physical energy and mood.7) Are the linchpin of your entire fitness program. Youve never seen someone with toned abdominal muscles and flabby arms and legs, have you? The reverse is not true. 8) Are the most important muscle group for physical attractiveness in men or women. No matter the wonderful definition of arms or legs, if your gut is sagging, you have a problem!There are other reasons, but one of the best is the fact that of all body parts, the abs tend to be the least favorite body part to work. Theyre hard! That reason alone should be enough to motivate you: anything other people dont like working is a golden opportunity for you!But how can you do anything useful in just five minutes? One daily approach is to perform five minutes of the toughest ab exercises you can find, and a fantastic tool for this is a Roller Wheel available for five dollars at any sporting goods store. Not the fancy ones, just the simple get-on-your-knees variety. Try this: perform one rep, and take a breath. Then do two reps, and take two breaths. Then three, and take three breathsand so on until you cant go any higher. Then, drop back to one rep, and start climbing again. When that gets easy, take one breath for every two reps.An even better method is to break up your exercise into multiple daily sessions. The roller wheel is useful here as well, but you might want to investigate some of the powerful Vacuum exercises from yoga, or the dynamic-tension style stomach flattening exercises. In these, you exhale all air, and flex the abdominal muscles for several seconds. Believe me, if you do these properly, even without aerobic exercise your waistline will decrease!While there is no serious disagreement that longer sessions produce better, and more balanced results, the busiest man or woman on earth can find five minutes a dayand sometimes, that toehold is what it takes to get you started on a new, healthier lifestyle.

What Is Optimal Health Anyway?

What Is Optimal Health Anyway?

This happened to me recently. I had a woman attend one of my health lectures using a walker. She had just come from dialysis and was wearing a surgical boot. I asked her if she had any health concerns, and she said no. Thats right, she told me that apart from the wound in her foot that wouldnt heal and her failing kidneys she was otherwise in good health.Im very thankful to live in a world with such amazing, life-saving technology as dialysis, but Im also amazed that someone in this state would consider herself to be in a good state of health.What does it mean to be healthy anyway? It stands to reason that there should be an accepted definition of health to use as a starting point. It so happens that the World Health Organization has one.Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.This definition has not been changed since 1948. It pretty much says it all.The word health comes from the same root word that gives us the word holy. Its about being whole. Being healthy is about being in balance. Balance doesnt mean that you never lean to one side or the other. Balance is about how quickly you come back to center. Physical health is greatly influenced by genetics, environment and diet. Someone who falls and receives a scrape should expect to heal. First their genes will influence potential. Some people may not form blood clots well. Some people may have other disorders that slow their ability to rebuild tissue. Others heal very quickly.The environment may influence healing processes as well. If you keep scraping your knee, how quickly would you expect it to heal? Damaging influences need to be taken away. What other things are affecting your body that it is also trying to deal with? If your body is trying to deal with constant lung irritation due to bad air, the resources of your body might not be able to cover other battles, like an infected wound.Diet is about raw materials. You are what you eat. If you are providing your body with good foods that are not saturated with preservatives you have the raw materials the cells need to perform the tasks of healing. Sometimes it is difficult to eat the recommended amounts of fresh whole foods on a daily basis, so high-quality dietary supplements can help ensure that you have the raw materials your body needs.Studies have shown that people with better diets seem to enjoy better health. This means that they still get sick from time to time. They are still at the same risk for car accidents and paper cuts. What makes them healthier than others is measured by how quickly they come back to their balance. How is your state of balance?

Nolvadex-Tamoxifen Citrate Is An Anticancer Drug!

Nolvadex-Tamoxifen Citrate Is An Anticancer Drug!

For early and advanced breast cancer in pre- and post-menopausal women, Nolvadex-Tamoxifen Citrate has been used within 10 million patients yearly. The US Food and Drug Administration (FDA) approved "Nolvadex-Tamoxifen Citrate" in 1998 for lessening the occurrence of breast cancer in women, which are at higher risk of developing the disease.Nolvadex-Tamoxifen Citrate is also prescribed to lessen the risk of invasive breast cancer following surgery and radiation therapy for ductal carcinoma in situ. It doesnt annihilate the risks totally, but in a five-year study of more than 1,500 high-risk women, it gashed the number of cases by 44 percent.Nolvadex-Tamoxifen Citrate raises the chances of developing uterine cancer. Women taking Nolvadex-Tamoxifen Citrate should contact their doctors routinely to have gynecological examinations. They can make contact with doctor at once, if they notice abnormal vaginal bleeding, changes in menstrual periods change in vaginal discharge, or pelvic pain or pressure. Other side effects linked with Nolvadex-Tamoxifen Citrate include hot flashes, nausea and vomiting.Take Nolvadex-Tamoxifen Citrate correctly as prescribed. Dont stop taking Nolvadex-Tamoxifen Citrate without conferring with your medical doctor. In case, you miss a dose, dont try to make it up. Follow your regular schedule with the next dose. Nolvadex-Tamoxifen Citrate may be stored at room temperature.If [*_*] is taken with certain other drugs, the outcomes of either could be augmented, minified, or falsified. So, it is vital to consult your doctor before blending Nolvadex with aminoglutethimide, blood-thinning drugs such as warfarin, bromocriptine; cancer drugs such as cyclophosphamide, letrozole, Phenobarbital and rifampin. While taking [*_*], it is imperative to avoid pregnancy because it could harm the unborn child. [*_*] comes in 10- and 20-mg pills. The normal daily quantity of [*_*] ranges from 20 to 40 mg. In ductal carcinoma in situ, the recommended dose is 20 mg once on a daily basis for 5 years. For preventing breast cancer, the recommended amount is 20 mg once a day for up to 5 years.

Suicide: The Final Straw

Suicide: The Final Straw

Some of them are lucky enough to survive suicide and drug overdose: singer Courtney Love (oxycontin), character actor Gary Busey (cocaine), young actress Lindsay Lohan (cocaine and pain killers), and just recently, comedian Owen Wilson (sleeping pills) and rock babe Amy Winehouse (mixture of heroin, cocaine, ecstasy, ketamine and booze). But others succumbed to their desperation and no one was able to snatch them from the claws of death. Remember the legendary King of Rock & Roll Elvis Presley, screen goddess Marilyn Monroe, musician Jimi Hendrix (barbiturates) and very recently, bombshell Anna Nicole Smith (chloral hydrate, benzodiazepines).What has driven these celebrities to take their own lives by way of suicide and drug overdose? Aren't fame and fortune more than enough to make a person happy and contented? People end their lives or attempt suicide to escape feelings of rejection, hurt, or loss. Or it could be anger, shame and guilt that forced them to believe that life is not getting any better for them. Still others might feel being worthless and a burden that dying seemed to be the only way out.Everyone feels overwhelmed by difficult emotions or situations at some point in their lives. While most people can pull through their problems with determination and hope, some would simply resort to suicide or drug overdose. Some people are more resilient and better able to deal with lifes setbacks and difficulties. Others are more prone to wallow in depression and self-defeating thoughts.Most people who commit suicide or overdose may be suffering from depression. Depression is a condition that leads people to focus on their failures and disappointments in order to understate their own capabilities or self-worth. People with severe depression have forgotten to look at their blessings. Instead, they wallow in self-pity and could not see through the possibility of overcoming their problems, desperately believing that things will never go right for them again.Depression is like a dark cloud that veils a person's mind, thus, affecting the way a person thinks and feels about the situation he or she is in. It distorts the thinking process. This is the reason why people who feel suicidal may not even realize thay they are depressed. They do not recognize that it is the depression, not the situation, that influences them to see things negatively.Like most celebrities, people with alcohol and drug problems are at high risk for suicidal thinking and behavior due to the substances depressive effects on the brain. Celebrities are prone to substance abuse because of their environment and lifestyle. Abuse of these substances can definitely bring on serious depression. The problem is, when people are depressed (and sometimes they are not aware of it), they turn to alcohol to drown out their problems or hook on drugs to have an escape without realizing that the depressive effects of alcohol and drugs have on the brain will only intensify their depression even more.Alcohol and drugs can also alter a person's rational judgment by interfering with their ability to assess risk, make good choices, and come up with solutions to problems. That is why most suicides happen when people are under the influence of alcohol and/or drugs, or caused by drug overdose. There are people who plan and orchestrate a suicide in advance. They even write letters or notes to say their last words. However, there are many cases when suicide attempts happen impulsively without notice. Situations such as a breakup, a big fight with a parent, an unintended pregnancy, or being victimized (rape, sexual abuse) in any way can make someone feel desperately upset. Such eventuality, on top of an existing depression, could serve as the final straw.Some people who attempt suicide really intend to die. But not all. Suicide attempt is just a way to attract attention; a cry for help; a way to express deep emotional pain. They cant say how they feel, so, for them, attempting suicide feels like the only way to get their message across. Unfortunately, many people who really didnt mean to kill themselves end up dead or severely damaged.Consulting professional counselors and therapists for advice can provide emotional support and can help build coping skills in dealing with problems. Joining a support group with people who are going through the same problems can help provide a caring environment where one can talk freely about problems with people who share the same concerns. Once depression is lifted due to proper therapy or treatment, the distorted thinking is cleared. The person is ready to face life once more in a new perspective and can find pleasure, energy, and hope once again.

Preventing Hemorrhoids

Any type of strain put on the anus or anal area may cause hemorrhoids. Tiny veins surrounding the rectum become inflamed and a hemorrhoid is born. By reducing the strain put on the anus, we can reduce the possibility of getting hemorrhoids. There are a few basic things that you can do to alter your lifestyle slightly in order to reduce the risk of developing painful hemorrhoids.Change your diet to include foods that are high in fiber. Fibrous foods create normal stools that are able pass from the body easily. Passing stool easily creates less strain on the anal muscles and therefore reduces the risk of hemorrhoids. Some foods that are high in fiber include: grains, foods high in bran, fruits and vegetables. Processed foods may be convenient but they also cause the stool to harden due to their lack of fiber. These foods will increase your risk of hemorrhoids so they should be avoided. If you feel that increasing the amount of fiber in your diet is difficult by just changing your diet, there are fiber products available over the counter at your local pharmacy that will soften stool. These products usually come in powder or pill form. If you are unsure which type would be best for you, contact your physician or pharmacist for medical advice.In addition to adding fiber rich foods to your diet, you should also increase your water intake. The rule of thumb is to drink 8-8oz. Glasses of water per day. Water will loosen your stools again causing less strain on the anal muscles and decreasing your risk of painful hemorrhoids. Change your toilet habits. Do not wait until you feel like you really have to go. Putting off going to the bathroom will give your stool time to harden while waiting in your intestines to be expelled. Hard stool causes increased pushing which in turn causes undo stress to the anus which increases your risk of developing hemorrhoids. The bathroom may be the only alone time that you can get. However, reading or staying on the toilet for longer periods then needed to take care of business can lead to the development of hemorrhoids.Cleanliness is next to Godliness. The French invented the bidet for a reason. A clean anal area decreases the chances of developing hemorrhoids. Although cleaning with toilet paper alone is fine, there are now flushable wipes on the market that will guarantee a clean anus. They are safe to flush and safe to use in your most sensitive areas.Exercise is just good for you in general. It seems that everything can be prevented by adding a little exercise to our lives. It is just common sense that if we are not exercising or leading an active lifestyle, then we are sitting or leading a sedentary lifestyle. Long periods of sitting cause strain to the anus. As we know by now strain put on the anal muscles is what causes hemorrhoids to develop. A rule of thumb to follow is that you should stand and walk around for at least 5 minutes every hour. Why that isnt even real sweat causing exercise. Thats a simple trip to the kitchen for a glass of water!In addition to not sitting for long periods of time, exercising regularly increases blood flow through the veins. Increased blood flow through the veins will reduce pressure on the veins surrounding the anus and therefore reduce constipation.

Hybrid Bicycles - The Best of Mountain Bikes and Comfort Bikes in One

When I was a kid, my first bicycle was the typical banana seat with training wheels. My next bicycle was a 10-speed which I rode around the neighborhood not knowing how to actually use the gears. When I became an adult I stopped riding all together until a good friend of mine decided we should start bike riding to help shed some extra weight. I thought it was a great idea as there are bike trails in my neighborhood.Since I had not rode in years, I didn't realize just how many types of bikes are available. You have everything from racing bikes to mountain bikes. I wanted something that could handle some rough terrain here and there while still allowing me to be comfortable on a long ride. Before I purchased my current bike, I was given one by my parents. It was a mountain bike that they were given and I figured I would be fine using it on the local bike trails. After a few rides, I realized that a mountain bike was not going to cut it. I was constantly leaning forward placing all of my weight on my wrists causing pain after only 20 minutes of riding. It was meant for maneuvering rocky areas and hills, not flat concrete bike trails. I quickly realized I would need to invest in a more comfortable bicycle.My friend suggested I purchase a comfort bike. She had one and was extremely happy riding it for long periods of time. I went to my local bike shop and came across another version of a comfort bike which is called a hybrid. The hybrid is a mix between mountain bike and comfort bike. This was just my style as I like having the option of being able to ride on other surfaces other than flat concrete. I picked out my bike and took it for a test ride. It was a perfect sized frame and the handles were tall enough (and adjustable) to where I was not leaning forward the way I was on a mountain bike.The only other adjustment I made was to put on a comfort seat as the stock seat was extremely uncomfortable even for short rides. I also like the tires on my hybrid bicycle because they did not have chunky tread the way my previous mountain bike did. You really don't need that type of tread unless you are doing actual mountain biking. Another great thing about hybrid bicycles is that you can customize them to lean more towards being a mountain bike or being a comfort bike. While my hybrid is more about comfort, I can still take it out on a mountain bike trail and feel fine. I have rode for a couple hours at the most on my hybrid bicycle and had no pain or discomfort after. Now bike riding is a fun part of my exercise regimen and helps me to maintain a healthy weight. If you want the best of both worlds when it comes to bike riding, I suggest checking out a hybrid bicycle and customizing it to your taste.

Summary

Fitness is an elusive term covering a vast array of attributes: flexibility, cardiovascular endurance, muscular endurance, strength, power, balance, coordination, body-fat percentage and more. While its generally accepted that multiple 30-60 minute sessions per week are optimal for producing results, the truth is that its possible to do a great amount in far less time.