7 Steps to Protect Yourself from the Winter Sun

What outdoor activities did you do this past summer? Maybe you went on a vacation to the beach. Maybe you spent some time playing your favorite sports such as baseball, golf, or tennis. Maybe you went swimming or had a barbeque in the backyard with family and friends. Regardless of the outdoor activities you did over the summer, most likely you were aware that it was important to protect yourself from sun while outdoors.
Now winter is approaching. I am turning my attention to putting away my summer items to make room for the winter ones; long sleeve shirts for short sleeve ones, corduroy pants for shorts, and boots for sandals. Most of the sports equipment I have been using is going to get put away as well. But what about those items I have been using to protect myself from the sun? Things like my sunscreens, sunglasses, and sun protective hats and clothing.
You may be putting these items away and not using them during the winter. The National Council of Skin Cancer Prevention reported in their January 2003 newsletter that research shows only 3 percent of Americans routinely wear sunscreen during the fall months, and only 2 percent during the winter months. However, you can still get a sunburn and snow blindness during these months. The colder temperatures do not block the UV rays and reflections off the snow and higher altitudes can make matters even worse. You may be causing yourself significant, long-term damage by not properly protecting yourself.
How do you protect yourself from the winter sun (or any other season)? Follow these simple sun safety action steps recommended by the US Environmental Protection Agency:
1. Limit Time in the Midday Sun - The sun's rays are strongest between 10 a.m. and 4 p.m. Whenever possible, limit exposure to the sun during these hours.
2. Wear a Hat - A hat with a wide brim offers good sun protection to your eyes, ears, face, and the back of your neck - areas particularly prone to overexposure to the sun.
3. Cover Up - Wearing tightly woven, loose-fitting, and full-length clothing is a good way to protect your skin from the sun's UV rays.
4. Wear Sunglasses that Block 99-100% of UV Radiation -Sunglasses that provide 99-100% UVA and UVB protection will greatly reduce sun exposure that can lead to cataracts and other eye damage. Check the label when buying sunglasses.
5. Always Use Sunscreen - Apply a broad spectrum sunscreen with a Sun Protection Factor (SPF) of at least 15 or higher liberally on exposed skin. Reapply every 2 hours, or after working, swimming, playing, or exercising outdoors. Even waterproof sunscreen can come off when you towel off, sweat, or spend extended periods of time in the water.
6. Avoid Sunlamps and Tanning Parlors - The light source from sunbeds and sunlamps damages the skin and unprotected eyes. It's a good idea to avoid artificial sources of UV light.
7. Watch for the UV Index - The UV Index provides important information to help you plan your outdoor activities in ways that prevent overexposure to the sun. Developed by the National Weather Service (NWS) and EPA, the UV Index is issued daily in selected cities across the United States.
I am going to keep my sun protective items out to use this winter. I am trusting that you will do the same so that you can enjoy the outdoors while in the cold, on the ice, or in the snow. Have a terrific and safe winter!

Improve Your Health While Saving Money on Pure Water

Is Bottled Water the Answer?
Nothing is more important to our health than drinking lots of pure water. All of the complex biochemical functions in our bodies depend on this key substance. Along with regulating the many micro-processes in our cells, it's essential in absorbing and transporting all nutrients and oxygen throughout the body. It's equally critical in eliminating wastes and toxins from the body. At a time when we are exposed to increasing levels of environmental toxins from our food, air, and water, the conventional wisdom to "drink 6 to 8 glasses of clean water per day for optimum health" is more important than ever before.
Unfortunately, as most people now know, most sources of drinking water are also contaminated with a wide variety of toxins. As a result, increasing numbers of people are now using water filters and are spending large sums of money annually on bottled water.
It is not so widely known, however, that an FDA survey has stated that 31% of the 52 brands of bottled water tested were tainted with bacteria. Similarly, a study conducted by the National Resources Defense Council on 103 brands of bottled water found that about one-third of them contained levels of contamination--including synthetic organic chemicals, bacteria, and arsenic. Moreover, there is growing evidence that xenoestrogens can leach out of the plastic bottles into the water when they are stored for long periods in either hot or very cold environments.
So many Americans, in spite of spending over $1,000 a year on bottled water, may still be exposing themselves to a significant level of toxins. These two facts taken together provide a major incentive for considering a new alternative to bottled water. It's called "WELLNESS WATER."
A Brief History of Wellness Water
Around 30 years ago, Haru Naito left Japan to attend the State University of New York. After winning the NCAA swimming championship there, he returned to Japan to coach Japan's National Swimming Team. Through his devotion to improving the performance of his swimmers, he became involved in the emerging field of sports medicine. This led him to start investigating the unusual levels of health, vitality, and longevity of certain ethnic groups, including the Hunza of Pakistan.
As a result of his extensive research with this group, he concluded that their extraordinary health and longevity was largely due to their water supply. Through careful analysis of this water, he discovered that it had certain unique features as a result of being filtered through minerals of volcanic origin.
During the following years, he continued to investigate the effects of filtering water through similar volcanic minerals in Japan until he developed water with properties very similar to those he had discovered with the Hunza. The final result of his ongoing research was the development of the "Wellness Filter."
Following the circulation of many anecdotal reports throughout Japan about the health benefits of drinking water that had been conditioned by this special filter, the Japanese Ministry of Health conducted rigorous scientific testing of this filter. This resulted in an unprecedented governmental endorsement of the filter. It has now been installed in over 100 government hospitals in Japan, and one of its mineral components has been licensed in Japan as a medicinal mineral.
It was introduced into the U.S. for the first time in 2000. Research here has added further documentation of the many health benefits of this enhanced "wellness water," not only for humans, but also for chickens and cows. (A link to an extensive online summary of this research can be found by clicking on the URL provided at the end of this article.)
How to Have Your Own Portable Supply of Wellness Water
Very recently, the "Wellness Filter" has become available in a 16 oz. Wellness Sport Enhanced Water Bottle. Through the use of this unique bottle, ordinary tap water is instantly transformed into purified ENHANCED water. Not only is this water at least as pure as the best bottled water, it also alters the water so that it: 1) increases the ease of absorption, helping your body absorb nutrients and rid itself of toxins; 2) adds trace minerals for cellular health; and 3) adds reduced ions for an anti-oxidant and anti-aging effect.
In additon to being superior in all of these ways to bottled water, Wellness Water is also much less expensive. Depending on the particular brand of bottled water used as a price comparison, the savings can range from $160 to over $1,000 per year.
Finally, using this Wellness Sport Enhanced Water Bottle as an alternative to bottled water eliminates the expense and burden on the environment of disposing of approximately 1,000 plastic bottles per person each year.
The Wellness Sport Enhanced Water Bottle is now being distributed in the U.S. exclusively by only one American company. To get further information, including how to purchase it, please click on the URL below.

Dr Bob's Newsletter

High Blood Pressure And You
Did you know that nearly two thirds, yes 66% of Americans under sixty have or are on the verge of high blood pressure and at least 1/3 do not know it. Having this "silent killer" not only increases there risk of heart disease or stroke but puts them in a higher risk category for hospitalization and death according to a recent study.
There are new guidelines for high blood pressure that have been agreed upon over the last several years and you need to know about them. First the new guidelines are that normal blood pressure is when the systolic ( top number) is 119 or lower and the bottom number is 79 or less. In the recent past we felt that abnormal blood pressure was anything that was 140 or above over 90 or above. Now, people who have this are definitely hypertensive or have high blood pressure.
When the reading is 120 - 139 for the systolic and / or 80 - 89 for the diastolic we are to be considered "pre- hypertension. Each of needs to know what our blood pressure reading is, so don't be shy, ask your doctor.
Also, it makes good sense that if your blood pressure is not normal get a blood pressure cuff in the drug store and have your spouse, partner or children take it periodically and jot down the numbers for your doctor. There is such a diagnosis of "white coat" syndrome" where blood pressure rises when you go to the doctors office.
Dr Bob's Take: It is so important to know what your blood pressure is and if it is pre-hypertensive or in the category of high blood pressure (hypertensive) get it treated and you can make a dramatic difference in your life.
Anti-Oxidant Update
Last month we talked about Vitamin E and the potential for increasing the risk for heart disease. Initially when the first studies came out about 10-15 years ago it was felt that Vitamin E was going to be a panacea for "preventing" heart disease.
Well, there are more studies that are being released which is showing that the herbal remedies that are being touted as anti-oxidants are not proving very effective in preventing diseases like cancer. These are substances like beta carotene, vitamin C, and selenium. The researchers in France have been looking at this and have concluded that there may be a small benefit for men (none for women) but that the benefits can easily be derived by eating a balanced diet. This study was recently reported in the November issue of Archives of Internal Medicine.
Dr Bob's Take: as an American I like you are looking for the "holy grail" which in the US is "take a pill and cure it" is not the answer here. We need to really eat right and exercise and this will lead to a healthy "us".
Pacifiers and Baby's Teeth
A study in the Archives of Disease in Children this month, shows that there is a difference in the formation of "baby teeth" when a baby breast feeds or uses their thumb to suck or is given a pacifier during the first 3 months of their life. The study took place in Italy with 1000 children aged 3-5 years old. It found that 1/3 of all children who used pacifiers or sucked their thumb had malocclussion, where the teeth did not line up properly. 89% of had an open bite, where the front teeth do not meet. Whereas only 11% of those with an open bite were breast fed.
This study took place when the children were 3-5 years old and based on information about how they were fed and the use of pacifiers or thumbs. It also is based on the 1st set of teeth - the baby teeth. It is felt by the researchers that the pattern for the teeth is set by how the 1st set is treated.
Dr Bob's Take: although this may have quite a bit of significance for our children's future and their biting and chewing abilities I don't see many of us changing what we are doing or what we have done. But, you know the orthodontists will continue to flourish.
Prescription Tablet Splitting
Some of you may have remembered the articles in the papers about 3 years ago when it was suggested by some health plans that members cut their tablets in half with some medications. Well in Florida a pharmacist has noted that with cholesterol lowering medication a savings of about $850 could be saved per year by splitting the tablet. He goes on to say that this is one way to fight some of the escalation in prices for medications. It was found that with patients of the Veterans Affairs Dept there was a savings of $46 million when eligible patients split their Zocor.
Dr Bob's Take: before you go and do this you first need to check with your doctor. Bring in a sample of the medication so he/she can judge whether or not it would be wise to split the tablet.
Grape Juice and Cholesterol
Yes, the studies are in, grape juice does have a positive effect on raising the HDL part of cholesterol. Dr Jane Freedman, associate professor of Pharmacology at Boston University studied a group of 17 men and 3 women with a grant from Welch's. The participants were 63 years old on average and were 2 weeks on the juice, off for 2 weeks than given a placebo (non-juice) for another 2 weeks.
The outcome showed that the grape juice drinkers elevated their HDL on average from 45 to 50mg, about a 10% rise. This group also lowered a chemical in their system that shows the presence of inflammation in the blood vessels. It is felt that yes grape juice can work like red wine in humans. And for those who don't drink red wine there is an alternative.
With that good news I will close for this year and talk with you again next year.

Stabilizing the Core to Eliminate Low-Back

This is the first article of a series of articles to follow. In this article I will be addressing one of the main core stabilizing muscles of the lumbar spine and its role in back pain, as well as specific exercises that should be performed to prevent and recover faster from your back pain. You should make these exercises part of your everyday routine, just like brushing your teeth.
Words of wisdom before performing these exercises:
· Consult with your doctor before starting an exercise program or if you're experiencing radiating pain.
· Don't stop your exercise program just because your back feels better. Continue exercising to keep your back pain from returning.
· Where most rehabilitation programs fail is in the selection and repetitions they prescribe to their patients. People with weak back muscles should not only strengthen these muscles but should concentrate on building muscle endurance since these muscles are at work all day long.
· Consider working with a Muscle Activation Technique Therapist to identify and correct muscular imbalances and to make sure all muscles are functioning properly.
Core Stabilizer:
Transverse Abdominal (TVA) is a very important stabilizer of the low-back. It is the deepest of the abdominal muscles and the only one that runs horizontal. It activates prior to the muscles of the hips and thorax. When contracted it flattens the abdominal wall and compresses the viscera. The TVA is required for all integrated movements. If the TVA is weak it will allow bulging of the anterior abdominal wall increasing lordosis in the low-back and will also create a lateral bulge in (forward bending) or extension (back bending).
Researchers used EMG activity to identify the timing of the TVA and the multifidus contraction, compared to other abdominal muscles, during movement of the upper limbs in response to visual stimuli. They found that, in subjects without lower back pain, the first active muscle was the transverse abdominis contracting prior to the upper limb. The model they developed "identified a consistent dysfunction of transverse abdominis in people with low-back pain.
Isometric Exercises Explained:
Before we get into the specific exercises for the TVA I would like to explain why isometric exercises are so important.
In order to activate the TVA muscle fibers or any other muscle for that matter, a weak muscle must first be "jump started" using MAT Therapy or by using isometric exercises before you can strengthen it through exercise. If a weak muscle is not first jump started, then the body is forced to compensate and use other muscles to perform the desired movement.
Isometric exercises solve several problems that Rehab programs and weight lifting activities do not solve:
Problem #1: A weak muscle will not contract with most strengthening exercises because dominant muscles will compensate for weak muscles.
Problem #2: When the body senses instability in the joint, it will tighten up to protect the joint. Stretching a tight muscle will only create a temporary release and could result in a more vulnerable joint.
Problem #3: Muscle imbalances may occur through repetitive use of the same muscle, or through injury, causing the body to go into "protective" mode.
When performing isometric exercise contractions, the contraction should be held for 6 seconds and repeated 6 times. This allows time for peek tension to develop and metabolic changes to occur in the muscle. The muscle should be placed in its shorthend position. In this position the muscle is at its weakest. The intensity of each isometric contraction should increase. By the 6th contraction, greater range of motion and neural input should occur. For more information on isometric exercises visit [http://www.sports-injury-solutions.com]
Exercises for the TVA
· This exercise is critical in re-estabilishing good communication between the brain and the key stabilizer muscles (TVA). Progressing to advanced abdominal exercises when your body is not prepared will only magnify muscular imbalances that can cause injury and pain.
· Lie on your back and cross your left leg over right leg. Your left heel should be next to the right knee. Rotate right approx 30 degrees your left hip will come off the ground several inches. Push knee into the ball or wall 6 times for 6 seconds. Start lightly and increase pressure each time. If you feel cramping in the inner thigh you are pressing too hard. This exercise will activate the TVA and should be followed up by regular abdominal exercises.

Richard Lauro is a Certified Muscle Activation Technique (MAT) therapist and one of the industries top fitness experts. The Owner of Fitness Solutions Inc.; Resistance Training Specialist; (AAHFRP) Medical Exercise And Post Rehab Specialist; American Council on Exercise; Idea Member - International Fitness Professionals Organization; Health and Fitness Writer for the Community Voice Newspaper. 13 years experience in the Health and Fitness field. To learn more about MAT Techniques and how to prevent and recover faster from your sports injury visit [http://www.sports-injury-solutions.com] or call 540-840-3208 to get your FREE REPORT "The Secret To Eliminating Muscle and Joint Pain".

Don't Be A Slave To Your Body Fat

Would you like to finally be in control of your body fat level? Yes? Then read this lesson very carefully. The formula is revealed herein.
As one of the most important elements of the human body, water makes up approximately 70 percent of our muscles, and about 75 percent of our brain, playing a vital role in the proper functioning of the body, and making it an essential part of a healthy diet.
Drinking water also forces fat to be used as fuel, making it one of the main keys to success in shedding any extra pounds. And, without adequate water, kidneys are unable to function properly - prompting the liver to pick up the slack. This causes additional problems for dieters because the liver cannot properly metabolize stored fat as energy, resulting in more fat being stored in the body.
Furthermore, water effectively suppresses appetites, aids in proper digestion, and acts as one of the vehicles for circulating nutrients and oxygen through the body, as well as assisting the body in eliminating waste. Water lubricates joints, protects organs, helps maintain a normal body temperature, and is absolutely
Necessary for exercise, and even day-to-day performance.
With this in mind, it's easy to understand why drinking enough water - a minimum of TEN, 8-ounce glasses a day, every day - is perhaps the single most important step in determining diet and fitness success. (((a more detailed formula for determining the exact amount of water your particular body needs each and every day to function at it's best can be found on page 63 of Maximize Your Metabolism - get it now at: http://www.maximizeyourmetabolism.com/?ezine
However, because the average body loses 8 to 12 cups of water a day, this can be a challenge. Start by trying to drink 10 glasses each day, and work up to one full gallon per day.
Sound tough? Don't get discouraged. With the following suggestions, you'll find drinking enough water is not hard, and will be well worth the initial effort by quickly bringing into your life all the positive changes you're looking for including fat loss, healthier skin/hair and nails, increased energy and alertness, and far more.
Start tomorrow by drinking a glass of water when you wake up. For a nice morning pick me up you might even add a few tablespoons of lemon juice and a small pinch of cayenne pepper to your first glass. Then prepare a large water bottle to take with you on your drive to work or to school. You can even try putting the bottle in the freezer the night before, and filling it with water right
before you leave to start your day. This keeps the water cooler longer, and ensures it will be a good drinking temperature during your morning commute.
Drink a glass of water in between every meal, and a glass in the evening, but not to close to bedtime. Take a filled water bottle with you wherever you go. This makes getting the water you need easy, and ensures you will look better (and feel better). At work, keep your water bottle filled and with you at your desk. Reach for it instead of unnecessary, high-sugar, high-fat snacks. Sip on it
all day, adding ice cubes and additional water as needed.
Next, change from caffeinated coffee, tea and soda to decaffeinated alternatives. Caffeine depletes your water supply, and can make it difficult for your body to get all the water it needs. For every caffeinated beverage you drink, drink an additional glass of water.
This small step can make a big difference.
Keep in mind that exercise, hot weather, low humidity, altitude, a high-fiber diet, and consumption of caffeine and alcoholic beverages all increase your daily water loss. During these times, take extra steps to ensure you offset the increased water loss with increased water consumption.

New Ionic Dental Technology from Japan Amazes Dentists

Light years ahead of any toothbrush or whitening product you have used to this day, brushing your teeth with Soladey-2 is cheaper, healthier, and clinically proven to be far more effective, even whitening your teeth as you brush! The most advanced Japanese technology for your teeth, now available in North America.
Soladey-2 is a revolutionary patented Ionic Toothbrush that cleanses and whitens your teeth without the use of toothpaste or floss. Proven to remove coffee, tobacco and other hard to remove stains from your teeth, this technology has been used in Japan for nearly 10 years. Basic in its design, Soladey-2 is clinically proven to remove more plaque than any regular or electric toothbrush. The bristles and head are designed to be small enough to reach your back molars, with enough room to brush effectively while still keeping light on the patented titanium rod, which makes it work.
The difference is that your normal or electric toothbrush only removes plaque as the bristles move over your teeth, which misses a lot. With soladey-2, the bristles do not even need to touch the plaque on your teeth. Plaque is disintegrated on a molecular level, which reaches even between your teeth as you brush, eliminating the need for flossing, and leaving you with a fresh clean mouth. Once plaque has been eliminated from your mouth, cavities are reduced, gingivitis goes away, and your teeth steadily get whiter and brighter. Bold claims to be sure, we could talk all day about this incredible technology, but the only opinion that really counts is your own...try it and experience for yourself the amazingly clean feeling you get...like you just came from the dentist every time you use it!
Soladey-2 is a new and more effective approach to dental hygiene, which has a patented technology and design, clinically proven to eliminate plaque more effectively than a regular or electric toothbrush. This cost effective, environmentally friendly, non-toxic toothbrush uses an Ionic process to remove plaque and bacteria from teeth and gums on a molecular level, eliminating the threat of gingivitis from your mouth, leaving your breath fresh and invigorated. Testimonials from users report that their gums have stopped bleeding, and their teeth are no longer as sensitive as they were before using the product. Eliminating toothpaste eliminates the need for harmful chemicals introduced to your body via the quickest route to your bloodstream...your mouth.
How many people do you know run the water faucet while they brush? How many liters of clean drinking water do you think are wasted every day? Soladey-2 eliminates the need to be near your faucet, or even the need to be at home to brush, which is why so many kids, and busy people on the go, enjoy using it. The bottom line is that it works...fast. You feel the Ionic process gently tingle in your mouth.
"The first few times I used Soladey-2, I had chunks of plaque come loose in my mouth from areas which no toothbrush could reach...that is what sold me. I hate to admit that for obvious reasons, but that is what happened when I first started using that Ionic toothbrush." reports Erik Powers.
The results that people report back to us state that even people with dental disorders and sensitive teeth will be happy using Soladey-2. People have reported that their receding gums have stopped and began to heal, that their teeth no longer bleed, that they can eat ice cream and drink tea again without having that stabbing pain shoot into their skull. Results will vary with every consumer as a result of their dental habits, but at least you can be confident that you are eliminating chemicals from your daily habits. If you think this is overboard, call your toothpaste company and tell them that your child just swallowed an undetermined amount of their toothpaste and see how fast they tell you to contact poison control.
We urge everyone to get educated in regards to your personal and your family's dental health. As a father, knowing what I know about Fluoride and toothpaste has given me cause to question our governing bodies like the FDA, the CDA and the ADA, who have set the standards for consumer products in North America, which we have been using for years. How is it that we are still able to purchase toothpaste with Fluoride, and why on Earth are they still putting this chemical into the water supply in some areas of the USA? These questions have been addressed in a very good book called "The Fluoride Deception" by prominent journalist, Christopher Bryson. Be prepared to be surprised and shocked at the clinical research presented.
As a small company, we apologize for not having the budget to advertise and make this new technology available faster to consumers. We hope that your choice is an educated choice, and that you have learned some important information about the most important daily health care habits...brushing your teeth!

Fitness For Busy Corporates

Corporate fitness Training
Companies of all shapes and sizes are striving to make physical fitness part of their employees' lives. Aside from the proven health benefits of exercise, physically fit employees can also handle physical work tasks better, deal with stressful situations more easily and tend to be less susceptible to illness and injuries. Companies are discovering the positive benefits of providing workplace fitness programs. They're realizing that huge funds being spent on employees' medical health problems can be drastically cut by proactively investing in appropriately designed corporate fitness programs. Statistics show that companies with corporate fitness programs enjoy: Reduced Health Care Costs, Increased Productivity, Reduced Absenteeism, decreased recruitment and retraining costs, improved employee concentration, mental alertness and creativity, improved physical and emotional health, leading to better employee morale. The benefit from the employee's standpoint is improved health and energy levels, decreased body fat, and a more youthful, fit body
Recent studies show that increased exercise is a great way for employees to unwind from the pressure and stresses of everyday work. They are able to quit smoking easily. They drink less & are more patient with their colleagues & clients. As a result, productivity and motivation also increases, making businesses more profitable and less stressful. Companies are now starting to warm to this idea, either setting up corporate fitness memberships to the local gym, or better still setting up, tennis or squash court and gyms within their offices. Great, except for the fact that to get the best benefits sometimes requires a little extra help from trainers. Having a corporate personal trainer on hand for offices could maximize company's investment in that employee.
The elements of fun, acceptance, belonging, motivation, encouragement and reinforcement are attempted to institute within a corporate wellness program. Employees are treated as individuals, with their own needs and goals. The trainer notes their personal and family health history, physical limitations, expectations and fitness goals. Their fitness level is evaluated. For employees with less physical jobs, it's ideal to measure cardio respiratory endurance, body composition and flexibility. For employees with more physically demanding jobs, measure of muscle strength and endurance is taken. A person with sedentary job might have nagging back problems. Carpel tunnel syndrome, amongst person working on a computer most of the time is not unheard of. Incorrect posture in any job situation also needs to be rectified. Hunching shoulders, stooping back, poor eyesight can all be taken care of by proper counseling. Utilizing the information from the initial consultation and fitness evaluation, an Individual Exercise Prescription (IEP) for each participating employee is created. Exercise sessions include:
· Warm-up activities
· Aerobic conditioning
· Toning
· Strength training
· Flexibility exercises
Cool-down
Some other formats of fitness regimes followed by these corporate are: yoga, kickboxing, low impact, interval training, body sculpt, Pilates, tai chi, Latin dance, ' Lunch & Learn' seminars, ergonomic assessments and recommendations for the workplace, 'Corporate Wellness Fairs' , weight loss and nutrition program. For a very busy corporate, who is always on the move, an expert can design a thorough workout plan of just thirty minute capsule, which can take care of all his problems and still do justice to his fitness levels. Training sessions teach safe, effective exercise techniques and educate employees on training intensity, frequency and progression to maximize results and reduce injuries.
The employer receives detailed reports on employee group's participation rates and fitness results. The employees receive reports on their initial fitness level and subsequent improvement as determined by ongoing fitness evaluations.
The idea of corporate fitness is not just a fashionable fad; rather companies with international standards find it mandatory to prove the health & fitness of their employees. People are soon realizing that a fit body does not mean necessarily a thin body. Healthy mind in a healthy body is soon becoming the order of the day & we should all welcome this positive change in the general mindset of the masses.
With the increase in work related stress, companies are incorporating gyms in their premises.· Corporate gyms help the employees to be physically fitter & mentally alert.· It helps to increase productivity & reduce medical costs.· It creates bonding amongst the employees who workout together in less formal surroundings.· It is a good idea to hire a qualified corporate fitness trainer & seek positive results minus the injuries.

1. Speedo –aqua aerobics, Taekwonaqua and aqua aerobics for kids. 2. Reebok- Aerobics, Step aerobics, Conditioning, strength, flexibility & Core Pilates. 3. Idea- member of Idea fitness in California for personal training. 4. IFA (International Fitness Association) - Orlando, Florida- Personal Trainer, Kickboxing, Step & Aerobics 5. Resolutions of Reebok 6. Experienced in all kinds of exercise equipment: Thera Band, tubing, stability trainer, flex bar, Swiss ball, medicine ball, Rebounder, free weights, Ramp, Bosu 7. Also do Masala bhangra aerobics and dandiya aerobics. 8. Learnt Chi Kung & Zhan Zhuang and Tai Chi in Singapore 9. Learnt basics of yoga from Sivananda . 10. Shiatsu from Japan 11. CPR certified

Survive the Holidays

Can you believe it's December already? Regardless of which holidays you celebrate, if you live in America, your life at this time of year is bound to be filled with activities, stress, and food. Here is my annual compilation of tips to help you survive the last month of the year in better shape than usual. Pick your favorites and don't forget to feed every part of yourself during the holidays - mental, emotional, spiritual, and physical.
It will be harder to take care of others if you are not taking care of yourself. As much as possible, maintain your regular sleep, exercise, and eating patterns. This is not the time to go on a diet or make drastic changes to your lifestyle. It is also not a good time to be sleep deprived. Don't skip meals, even if you have a big one coming up soon. It is so helpful to eat on time so that you're not starving when you are surrounded by food. That makes it easier to stay calm and listen to your body, so you can eat when you're hungry, stop when you're full, rest when you're tired, and relax when you're stressed.
Recognize your limits and practice saying no. This includes when people offer you food. Never overeat because of pressure from others. If you eat more than usual at a holiday meal or party, remind yourself that overeating occasionally does not cause instant weight gain, and that your body knows what to do with that food. It is normal to eat more than usual during the holidays, and it really is okay. In all likelihood you will return to your normal eating habits the next day, and your body weight will, too. Think of activities the whole family can do instead of sitting around eating.
Be flexible about your expectations -- almost nothing can turn out exactly as planned, so hoping for it will only lead to disappointment. Plan ahead how you will cope with difficult family members or situations by preparing your responses and picking a "safe spot" you can escape to if gatherings become stressful.
Try not to count calories or weigh yourself if either of these adds to your stress. If the thought of not weighing worries you, find a friend who will weigh you backward and reassure you as long as you are within a 5 pound range. This way you will know you are within your usual weight range without panicking over a 1 or 2 pound gain that could easily be due to water retention after a big meal.
Get as organized as possible so you don't have to duplicate effort. Write shopping lists and errand lists and organize them by geography. Don't schedule so many activities that you become exhausted. List all the parties to which you are invited, all your errands, etc. Prioritize, then cross off those that are honestly not necessary or that will only add to your stress. Determine what you enjoy most during the holidays and schedule time for it. Determine what you enjoy least and cross it off your list! If you are really honest with yourself, you may realize most of your time is scheduled to make others happy. A little selfishness goes a long way this time of year toward making you happy.
Find a prayer, affirmation, or saying that is meaningful to you, and carry it in your wallet or purse. Turn to it for comfort or a reality check when stress gets high. Try to look "on the bright side" whenever you can; laugh as much as possible, even (especially!) at your own mistakes. If you feel like you're the only one who gets crabby at this time of year, make a pact with a friend or loved one to just vent to each other for 5 or 10 minutes each day.
Finally, find time to be spiritual and make this time of year meaningful in your own way, whether it is through religion, faith, meditation, giving thanks, art or your own expression of yourself. Taking care of your body, mind, and spirit is the best way to survive the holidays without sacrificing your health.

The Sweat Stops Here

As many as one in 100 individuals across the UK suffer from severe excessive sweating or hyperhidrosis, according to the clinical paper Boni R. in Kreydon OP, Boni R, Burg G (eds); Hyperhidrosis and Botulinum Toxin in Dermatology.  Many more people suffer from mild or moderate forms of the medical condition.
 
If you're one of those unlucky individuals afflicted with the embarrassing condition and are familiar with clammy handshake syndrome or underarm perspiration overload then don't get in a sweat about it!  Thanks to an established treatment offered by SWEAT BREAKER, specialist in the provision of non-surgical procedures for excessive sweating, help is at hand to wipe out the problem. 
 
Founded by respected consultant surgeon, Mr Adrian Richards, the company is committed to treating excessive sweating in localised areas including armpits, hands, feet, head and face.  The straightforward procedure, in the form of Botox® injections, is highly effective and will keep excessive sweating under control.  The virtually pain free process involves injecting a tiny amount of Botox® solution just under the skin, in approximately ten to 15 different sites, at 1cm intervals, using a very fine needle (the same type of needle that is used for premature babies).  All in all, the treatment takes only 10 minutes, its effects last on average of seven months and results can be expected in a little as three days.
 
Botox® treatment has been used successfully for over 20 years and is backed by extensive clinical trials, with over 1400 medical research papers showing it to be safe.  The treatment, which is administered by a highly trained medical practitioner, works by blocking the action of nerves that supply the eccrine glands, preventing them from producing sweat.
 
Prior to the treatment, a dedicated team of highly trained staff will talk you through the procedure whilst a medical practitioner will assess you in order to ensure that you are a suitable candidate for the treatment.
 
 "Hyperhidrosis is a genetic condition which blights many people's lives and often has a profound effect on self esteem and confidence levels," commented Mr Adrian Richards, MSc, FRCS (Plas) Consultant Plastic and Cosmetic Surgeon.  "Traditionally, the only solutions available for excessive sweating have included strong antiperspirant deodorants, topical applications of aluminium chloride and, in severe cases, invasive and extensive surgery such as curettage involving scraping out the eccrine glands - a mutilating, potentially dangerous and incredibly painful procedure with varying results.  I am delighted to be in a position to offer sufferers a simple, safe, effective and proven non-surgical procedure that will eradicate the problems for months at a time."
 
Like it or not, we all have to sweat in order to maintain a regular body temperature. If your body is too hot, blood vessels dilate to let more blood reach the skin, where the blood cools.  Then sweat glands produce more sweat, and that evaporates to cool the skin.  But for many people, sweating doesn't just occur when the body overheats.  Exercise, stressful situations, anxiety, even alcohol, or spicy food can trigger hyperhidrosis.  In extreme cases, excessive sweating can occur regardless of an individual's situation or state-of-mind.  What's more, concern over the condition breeds sweating.

The Truth About Smokers Relaxation Ruse

Smokers love excuses. They can't quit because .. (fill in the blank). I covered one of the favorite excuses in another article, the 'concentration con'.
Now here's another of the main - can't quit - excuses. Smoking helps relaxation. Most smokers claim it helps them relax. But would you ever describe a smoker as relaxed ?
Their addiction (or habit) makes them nervous and jumpy. All things equal, a smoker will never relax as they once did before their drug.
Think about last time you ate in a restaurant. Isn't that a relaxing environment when you're eating your meal, in good company ? But that's not enough for the smoker. They're still not relaxed. They need a cigarette fix, even between courses, because they think that's what they need to relax.
Then they associate a temporary relaxation with the cigarette, rather than the environment and company. They don't even consider their non-smoker friends enjoyment might get ruined by smoking.
Let's look at the realities of the relaxation ruse. Nicotine is a stimulant, not a relaxant/depressant. A stimulant speeds up metabolism, not slows it down.
The 'smoking is relaxing' claim counts as yet another irrational excuse used by smokers who can't face up to quitting. The smoker genuinely feels a cigarette will relax him.
In reality it's the habit, expectation and association with relaxing situations that are the main reasons he feels relaxed. Sometimes it's even the deep breathing effect that helps relaxation.
Any sportsperson knows that deep breathing helps relax before an event. Difference is he's breathing fresh air, rather than poison ! Smokers actually credit their cigarette for a temporary benefit they get from deep breathing.
Most people agree stress and relaxation make two opposite conditions ? Many smokers think giving up will create more stress. They think their cigarettes are actually relieving stress.
Amazingly, cigarettes actually 'cause' the stress smokers think they're relieving ! Continual craving for another cigarette; guilt, helplessness at their inability to quit; low self-esteem... Any of this sound familiar ? At best, another cigarette temporarily reduces the stress caused by earlier cigarettes.
So we really should call the relaxation effect, the 'relaxation ruse'... an illusion favored by uninformed smokers who wrongly credit their cigarette with relaxation.
Quitting smoking means a return to relaxation. Quitting smoking means a return to a clear head... among many other benefits. Once you see through the relaxation ruse', you're much closer to finally quitting smoking once and for all.

How Body pH Can Affect Your Energy Levels

WHAT MOST PEOPLE DON'T REALIZE; WE ARE BIO ELECTRICAL ENGINES

In order to accomplish all the many millions of complex functions that occur over the course of the day, your body has to be able to communicate with itself... all the way down to the cellular level. And do you know how it does this? Through pulses of electricity. That's right, electricity.

Your body operates on an electro magnetic current. Believe it or not, all of the organs in your body emit these fields of electrical current. In fact, nerve signals are nothing more than electrical charges.

What creates this electrical power in your body is a very fine balance that exists in your bio chemistry. And of all the systems in your body that depend on this delicate, bio chemical balance, one of the most important is your blood stream. This is where pH comes into play. But what is pH?

WHAT PH IS AND WHY IT IS IMPORTANT TO ALL YOUR BODY FUNCTIONS

PH is a scale that measures how acidic or alkaline a substance is. The scale ranges from 1 to 14 with 1 being very acid, 7 neutral and 14 very alkaline.

So what does pH have to do with you and your blood? Well, the pH of your blood is extremely important. The ideal pH level for your blood is right around 7.35 and your body goes to enormous lengths to maintain this level.

Why? Because if your blood pH were to vary 1 or 2 points in either direction, it would change the electrical chemistry in your body, there would be no electrical power and in short order you would drop dead. As you can see, maintaining the right pH level in your blood is pretty important!!

With this in mind a good way to avoid upsetting this delicate bio chemical balance would be to take a look at those things that can compromise the maintenance of the ideal pH level in your body. And what is the main culprit in this case? The answer is the creation of acid in your body.

Before we look at what causes acid, here's a graphic example to give you an idea of what can happen in the blood when your pH drops to less than ideal. Red blood cells are how oxygen is transported to all the cells in your body.

As red blood cells move into the tiny, little, capillaries, the space they have to move through gets pretty small. In fact, the diameter of the capillaries gets so small that the red blood cells sometimes have to pass through these capillaries one red blood cell at a time!

Because of this, and because it's important for the red blood cells to be able to flow easily and quickly through your body, they have a mechanism that allows them to remain separate from each other. This mechanism comes in the form of the outside of healthy red blood cells having a negative charge. This causes them to stay apart from each other, sort of like when you try to push the negative ends of two magnets together. They resist each other and stay apart.

Unfortunately, acid interferes with this very important mechanism in a pretty frightening way. Acid actually strips away the negative charge from red blood cells. The result is that your red blood cells then tend to clump together and not flow as easily. This makes it much more difficult for them to flow easily through the bloodstream.

But it also makes it harder for them to move freely through those small capillaries. This means less oxygen gets to your cells. Acid also weakens the red blood cells and they begin to die. And guess what they release into your system when they die? More acid.

I could describe a whole list of processes that occur when your system becomes and remains acid but I think you get the idea. The point is that aside from the acid that is secreted into your stomach to aid digestion, acid in your body is bad. Really bad.

In regard to producing energy in the body, here's an easy question for you. What do you think happens to a person's energy level if over time their system becomes more and more acid, their biochemical balance is disrupted and their red blood cells can't deliver oxygen and nutrients as efficiently to all their cells? The answer is simple. Their energy level drops. Dramatically.

Are you beginning to get the picture here as to the importance of pH in your body? Good. Now let's take a quick look at what causes acidity in your body and then look at steps you can take to get your body pH back to an ideal level.

WHAT CAUSES ACID IN THE BODY

The primary cause of an acidic condition in your body is from what you put in your mouth. In other words, what you eat and what you drink. And it isn't how "acid" something may seem when you eat or drink it. It has to do with what is left over when you digest it.

Specifically, does eating or drinking something leave behind an acid or alkaline "ash". For example, I don't know about you but I love seafood. Scallops are one of my favorites. However, when your body digests scallops, it leaves an extremely acid ash. In fact, scallops are one of the most acid foods you can eat.

Unfortunately, a lot of the things most people put in their mouths create an acid ash. These include alcohol, coffee and a lot of flesh protein in your diet. Interestingly enough, stress also tends to create an acid condition in the body.

STEPS YOU CAN IMMEDIATELY TAKE TO IMPROVE YOUR PH

Fortunately, it is pretty easy to immediately change your pH for the better and make it more alkaline. The first step is to understand which of the foods you are eating and the drinks you are drinking are acid and which are alkaline. Then it's simply a matter of eliminating some of the more acid foods you are eating and adding in more alkaline foods.

However, before you start, it's important to get a baseline of what the pH is in your body so that you can see how you are improving or if you need to continue to eliminate more acid foods and add in more alkaline ones.

You can do this by testing the pH of your saliva on a regular basis. This is really simple to do. More details on how to do this are provided on some web pages I have created for you to help you out. A link to these pages is provided below.

In addition to decreasing the amount of acid foods you eat and increasing the amount of alkaline foods you eat, one of the best ways to immediately begin changing your pH is to drink "green drinks". You can make these by simply adding a powder that is made up of a whole host of vegetables that are highly alkaline to a glass of water. Information on suggested green drink powders to use is included on pages that I have a link to below.

Benefits of Having a Fitness Buddy

It's raining outside. Your shoes are still wet from your last walking session. You really should just go out and exercise, but there's something good on TV. Maybe later...
Sound familiar?
Now try this scenario: It's raining outside. Your shoes are wet and you don't really feel like going for a walk, but your cell phone is blinking with a message from your buddy that says she's already left the house and she'll meet you at the trail. You know you have to go, or she'll give you a hard time for ditching her. So, you grab your soggy shoes and head off for a power walking session. Afterwards, you feel good. You always feel good afterwards; it's the getting started part that's hard.
That's why it's so beneficial to have someone else to exercise with on a regular basis. There's no type of fitness regimen that can't benefit from having a fitness buddy. If it's weightlifting, your buddy can spot you. If it's running or biking, they can push you to go faster than you would if you were alone. If it's climbing, she can catch you when you slip and start careening down the mountain (maybe climbing isn't the safest fitness activity).
Whatever your choice of fitness outlets, a workout buddy can not only push you harder than you would yourself, but they can actually get you out the door. Never underestimate the power of social obligations. Those of us who wouldn't think twice about breaking a date with ourselves cringe at the idea of breaking a date with a friend. Especially if we have friends who are experts at giving the guilt-trip.
OK, so you're sold on the idea of a fitness buddy. But wanting one can be easier than finding one. Your regular friends might not be into fitness, or they're the kind of people who start something with good intentions and gradually slack off. It's important to find someone who is as dedicated to fitness (or more dedicated) than you are. But where to look? Here are some ideas:
-Ask a friend, or see if a friend of a friend is looking for somebody.
-If you belong to a gym or health club, see if there is a bulletin board out front where you can post requests.
-Join an exercise class or take some sports lessons; you might find an interested person or two.
-Check fitness web sites, especially related to your interests; there may be a message board where you can look for activity partners.
Whatever route you choose, don't be afraid to initiate proceedings by starting up conversations with people or starting new threads on message boards. You might be surprised at how many people are also looking for regular workout buddies.
Once you find a fitness buddy, don't let him or her down. If you both show motivation and keep to a regular schedule, you'll both reap the benefits.