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21 November 2007 Osteoporosis | Red
Wine Benefits
| Financial Freedom | Meditation | Lower Cholesterol | Feng Shui Romance
This eZine (No. 106)
Workouts To Help Prevent OsteoporosisBy: Steven A JohnsonOsteoporosis causes bones to become fragile and more likely to break. While women are more likely to have osteoporosis, men can also develop it. Regular resistance exercise working the upper-and lower-body muscles, along with a healthy diet that includes calcium and vitamin D, will help prevent the onset of osteoporosis. These exercises are designed for people who do not have a diagnosis of osteoporosis. Check with a doctor before starting any exercise routine. Perform the exercises two to three times a week with at least one day of rest between sessions. Both upper-body and lower-body exercises should be performed. Add weight-bearing cardiovascular exercise such as walking, jogging, stair-climbing, elliptical machine and dancing to your routine. The best exercises for building bone are weight- or load-bearing exercises. These include weight-lifting, jogging, hiking, stair-climbing, step aerobics, dancing, racket sports, and other activities that require your muscles to work against gravity. Swimming and simply walking, although good for cardiovascular fitness, are not the best exercises for building bone. Thirty minutes of weight-bearing exercise daily benefits not only your bones, but improves heart health, muscle strength, coordination, and balance. Those 30 minutes don't need to be done all at once; it's just as good for you to do 10 minutes at a time. For upper body exercises, start with 1-2 sets of 10 repetitions of ezch exercise. You can build up to 3 sets of 15 repetitions as you get stronger. Upper body exercises can be performed with hand weights or household items such as a water bottle, can of soup or any 1-to-3 pound object that easily fits in your hand. Start light (1-2 pounds) and progress slowly, adding half to 1 pound at a time. During the last 2-3 repetitions of each set, you should feel fatigue or a slight burn in the muscles you are working. Adjust your weights accordingly. Overhead press Stand or sit with spine in neutral alignment and feet hip-width apart. Start with elbows extended and weights level with top of your head. Exhale as you press weights toward the ceiling, straightening your elbows. Inhale as you lower weights to start position. Feel the workout in the top of your shoulders and upper arms. Don't stress or strain your neck. Triceps kick-back With weight in right hand keep spine in a neutral position as you lean on chair with left hand. Left foot is forward and knee is slightly bent; right leg is behind and straight. Bring right upper arm next to your body and hold it still throughout the exercise. Exhale as you straighten elbow, extending the weight back behind you. Inhale as you slowly bend elbow. Feel work in the back of your upper arm and shoulder. Bent-over rows Weight in right hand, keep spine in a nurtral position as you lean on a chair with left hand. Left foot is forward and knee is slightly bent; right leg is behind and straight. Start with right arm straight and the weight pointing at the floor on a slight forward angle. Exhale to draw weight to your side, bending elbow. Feel work in your shoulder blade and back of arm. Inhale to slowly lower weight to start position. Biceps curl Stand with feet hip-width apart, weights at your sides, palm facing forward. Exhale as you bend elbows to draw weights toward your shoulders. Feel work in the front of your upper arm. Keep upper arm and trunk still. Inhale to lower weights to start position. Don't stress or strain your neck. About the author: Steven Johnson is committed to helping people maintain healthy and effective lifestyles. For more information on any other health supplements please visit his website Alternative Health Supplements http://www.alternative-health-supplements.com  Red Wine Benefits – Improve Your HealthBy: Jack WellsIf you drink alcohol then you should definitely think about drinking red wine. There are several health benefits of drinking red wine. The experience is extremely enjoyable and the drink would be a logical option for you. Let us have a detailed look at the health benefits of red wine. Scientists firmly believe that the key is to health a benefit of red wine is the antioxidants present in it. These are also known as Flavonoids. Flavonoids work towards reducing the low density lipoprotein or LDL production. LDL is also known as 'bad' cholesterol. Red wine also plays a great role in increasing the production of HDL or high density lipoprotein or 'good' cholesterol in the body. The combined effects of reduction of LDL and increase in HDL help a lot in preventing blood clots and enhancement in the overall lipid profile. Red wine is also a rich source of phytochemicals. These are biologically active compounds found in plants. Polyphenols are the phytochemicals found in red wine. Catechins and resveratrol are two major polyphenols found in red wine. Both these polyphenols are antioxidants. Antioxidants are help in reducing oxidative damage in the body. This is a type of damage caused by oxygen free radicals inside the body. Free radicals attack molecules via capturing electrons and thereafter transforming chemical structures. Some of the researchers also claim that drinking wine promotes good cardiovascular health and facilitates normal call growth and healthy aging due to the presence of resveratrol in it. The other polyphenol, catechin play a significant role in minimizing the risk of heart disease. Saponin is another antioxidant found in red wine. This antioxidant also provides optimum protection to the heart. It is easily absorbed by the body. However, the health benefits of drinking red wine does not limit to only cardiovascular benefits. Many studies and researches proved that resveratrol present in the red wine can facilitate the reduction of the growth of cancerous tumors. This antioxidant also contains properties that may be helpful in nerve cell formation and can help in treating some neurological diseases such as Alzheimer's and Parkinson's. With so many health benefits of drinking red wine, people may love to indulge in too much drinking. However, it is important to know that drinking in moderation will only provide the above mentioned benefits to health. Too much of red wine may have adverse effects on the body. You may suffer from health conditions like obesity, high blood pressure, cardiac arrhythmia, cholesterol and stroke by drinking too much red wine. Hence, you should resist over consumption of red wine. Moderate consumption of red wine will let you enjoy all the health benefits it tends to provide the drinker. Moderate consumption means one to two glasses per day for men and a glass a day for women. Now, if you think that you can abstain from drinking red wine for a week and then consume a good amount of it over the weekend. You are absolutely wrong. This is unhealthy. Drink red wine. It’s healthy. Don't over do it. Just moderate consumption will work wonders for your health. About the author: Read free Wine Reviews and meet other wine drinkers and make new wine drinking buddies at http://www.winehappy.com Want to learn how to defend
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 7 Steps To Gaining Financial FreedomBy: Sandra SimmonsEver wondered how to gain financial freedom so you have no worries about money? Are you spending more than you make and going deeper in debt? You CAN reverse that trend! The first thing you need know is this: if you are making financial planning decisions based on how much money is in the bank right now, then you are being controlled by the money, and this usually creates a constant worry about money problems. You need to control the money to gain financial freedom; not the other way around. Fortunately, there is a money management system that you can use to control your income and debts to get on the road to financial freedom. However, most people are completely unaware that it exists. This is not the type of financial planning involved in investments such as stocks and bonds. Here are the seven steps of this business cash flow management system: 1) Accurately predict how much money is needed to operate the company this week and in the future. Figure out exactly what has been spent, by category, over the past year. This becomes the budget. The correct definition of budget here is: the amount of money it takes for the organization or household to function and to attain its goals. That is also called the break even point and tells you the minimum amount of income required just to stay afloat. This is the first step in effective cash flow management. 2) Figure out how to collect the amount of income needed, and more, to do better than just break even. Remember, you’re going after YOUR financial freedom here. 3) Find out exactly how much you owe in bills and other debts. This takes a bit of courage to confront, but what you don’t know because you’re just not looking at it, can undermine your profit and wealth building progress. 4) Find out how much of your income is actually available to spend. Most people forget that when the money comes in, some of it is already committed. When you spend more than you brought in, the difference usually ends up on a credit card as debt. When you are striving for financial independence, spending less than you make is critical. 5) Set aside regular amounts of cash from your income for the future – always pay yourself first and put the money in savings toward gaining financial freedom. For substantial wealth building, a minimum of 10% is recommended. 6) Portion out some of your money toward paying past-due bills, debt, current bills, and then portion out a bit for future large expenses that are difficult to pay when they come due. Careful, consistent money management can speed up your business wealth building progress. 7) Use any money left over in ways that increase your ability to produce more income. Why is cash flow management important to a business owner? Your cash flow is the energy and life blood of a business. It is necessary to pump it through the income producing areas to keep it running well. Everything runs smoother when cash is available. Seems simple, right? And it is simple. This system is easily learned, and can be used to do these seven steps of Financial Planning in very little time each week. It does, however, take personal discipline and commitment to achieve the goal of financial independence so you never have to worry about money again. Done correctly and consistently, the end result is always having lots of cash on hand, all bills paid, and plenty of money in reserves to finance what you really want to do with your money; not just pay bills. Who doesn’t want that, right? To use your money wisely, you need to treat it as a resource. Correctly managing your money will determine how well your company or family will survive now and into the future. Correctly applying these seven steps of Financial Planning will make financial freedom happen for you. About the author: Sandra Simmons, President of Money Management Solutions has years of experience helping business owners and individuals manage their money to achieve financial freedom. Watch the FREE 5-minute demo video on her website http://www.MoneyMgmtSolutions.com How Meditation Can Change Your LifeBy: Ailsa SvetloffCurrent research estimates that the average person has over 60,000 thoughts per day, 90 percent of which are replications of our thoughts from yesterday. Moreover, people spend almost half their time worrying, and 90 percent of those worries never come true. On the other hand, most of us can remember those glorious moments when we experienced unbound love, sparks of wisdom and understanding; the moments when we felt total harmony with the world around us and harmony within ourselves. If we could only manage our restless mind and apply it with greater efficiency in the present moment! Learning and practicing meditation can set us free from unnecessary worries and enrich our perception and senses. Although various meditation traditions and techniques exist around the world, they can be roughly divided into four broad categories: concentration meditation, reflective (or insight) meditation, mindfulness meditation and creative meditation. Concentration meditation: Concentration meditation is the basis for all other kinds of mediation. Concentration is vital for overcoming distractions and maintaining mental focus. Imagine pouring water freely on a flat surface; it will instantly become a shallow patch of water that will turn stagnant in the points of depression. But if you channel this same water in one direction and keep it under pressure, it can carry tremendous power. The mind works similarly. Let it roam freely, and it will have little power, it will simply fill the available space. However, the concentrated mind can become a powerful carrier of our intentions. Through the ability to concentrate, the mind can acquire greater calm, stability and clarity so that confusion, anxiety and lack of attention become problems of the past. Further, concentration is used in the other major kinds of meditation – mindfulness, reflective, and creative. In addition, the power of concentration can be applied for developing physic abilities. Reflective Meditation: Reflective meditation can be defined as disciplined thinking. You choose an idea, situation, or question and focus your contemplation on it. When your mind wonders, you bring it back to the subject of your reflection gently but firmly. This kind of meditation is traditionally used for gaining greater insights into the nature of death, life, the meaning of life, or the question of your own mental quest, be it relationships, a scientific puzzle, or daily problems. The secret to gaining revealing insights is your ability to direct your attention repeatedly to your chosen theme and staying open to whatever arises in your mind from that experience. Mindfulness Meditation: Mindfulness is a state of awareness in the present moment, when your mind is relaxed and conscious of your experience, including thoughts and feelings, sensations and breathing, and accepts everything with an attitude of non-resistance and equanimity. Thus, you can experience everything fully without self-criticism or clinging to your personal identity and importance. The majority of our problems arise from our lack of awareness and mindless actions in our lives. The practice of mindfulness can help us improve focus and concentration, enhance the quality of our communication, manage stress, increase our efficiency and build self-confidence. Creative meditation: While concentration and mindfulness bring more focus and awareness into our lives, creative meditation helps us to transform and apply the habits of the mind with greater efficiency. Creative meditation can help us with developing and strengthening particular qualities of our nature. It can also invite more possibilities and potentials into our lives. For example, creative visualization, one of the most used methods of creative meditation, can assist us with fulfilling personal desires, such as succeeding in professional life or attracting happiness. Our subconscious mind does not discern between imaginative and real-life stimuli. Although an impression may last only seconds, the subconscious mind can trigger similar emotional, mental, and psychological reactions repeatedly. Thus, by bringing desirable emotionally charged images into our awareness we can exercise productive control over our imagination and influence the positive qualities of our mind. We all know that we can train our physical body and gradually develop stamina and flexibility by exercising regularly. The same rules are true for the mind; numerous studies have demonstrated that it is possible to develop greater intelligence, creativity, and other mental capacities. With the diligent practice of meditation, your mind will become more clear, composed and powerful, and you will be able to apply it to any task or activity with mindfulness and superior efficiency. About the author: Learn Meditation is your source for meditation techniques and products that can help you reduce stress and anxiety, improve your health and wellbeing, increase brain power and relax. http://www.learnmeditationskills.com/index.html   The Battle For Lower Cholesterol And The Differences With Men & WomenBy: William H KingThe difference between the cholesterol in men and women is a much debated subject. There are a few key differences which you should know about if you are worried about high cholesterol. Scientists have been hard at work trying to determine exactly what the differences are, as men and women have different hormones and lead different lifestyles, so cholesterol affects them in different ways. Men Are More At Risk? Firstly, men are usually less likely to monitor what they eat, and tend not to exercise for the health benefits, but more for attracting the opposite sex. Also they have a tendency not to go to the doctor for a regular check up or if they have worries about their health. For these simple reasons, men have a higher risk of having high cholesterol than women. But are women more at risk? Women Are More At Risk? Women tend to live more healthy lifestyles than men, as they are usually very self conscious about their body image. However, this doesn't mean they are at less risk from being affected by high cholesterol or reducing their likelihood of having a heart attack. Women tend to think that breast cancer is the top risk for them, when actually it is not, heart disease is. Thus putting themselves at a higher risk of heart attack. While there are some differences between men and women, one thing is for sure, it is never too late to get yourself a check out and start maintaining your cholesterol at safe levels. Here's How To Keep Your Cholesterol Low Your diet should always be the key controlling factor and should be strict if you have had high cholesterol in the past, or if you have a family history of heart attack or stroke. Foods containing saturated fats, trans-fats, sugars and alcohol are known contributors to high cholesterol levels. If you stay active and regularly exercise, you can maintain healthy cholesterol levels for a number of reasons. Firstly, it will keep your weight under control and is believed to boost the levels of 'good' cholesterol in your body, enabling you to better dispose of 'bad' cholesterol. You can also add fibre supplements to your diet or increase your intake of foods high in fibre, as it binds to the harmful cholesterol enabling your body to dispose of it, rather than being formed into plaques. There are a wide range of things that you can do on a daily basis to keep your cholesterol in check, so it is important to get a regular check up from your doctor to identify what is best plan for your body. There are a variety of alternative remedies and natural medicines which you can research. For example red rice yeast, Vitamin B5, soy, garlic and grape seed oil are all well know viable alternatives to help you lower your cholesterol. Just remember alternative remedies are not regulated by the FDA, so do your research and speak to your doctor before taking any remedies. About the author: If you are worried about your cholesterol levels and want a plan of action to lower your cholesterol in 30 days or less then this report is a must read: http://viphealthsecrets.com/Lower_Cholesterol/ Rekindle your love life with Feng Shui romance tipsBy: amit bhallaHuman relation ships form the basic core of our existence and the stronger the bonds are with our loved ones, the more we feel content and satisfied with life. However, most of us need to realize that no relationship can be taken for granted, be it between parent and child, friends, couples and for that matter any relationship at all needs nurturing. Among all these bonds, that between couples is perhaps the most delicate yet strongest one. Like all other bonds, this relationship too needs constant assurance and strengthening with ingredients like trust, care, faith and of course, romance. Feng Shui romance tips can be potent tool in enhancing your love life. You could use these tips to attract love into your life or to strengthen the bonds of an already existing relationship. Feng Shui romance tips use the ancient Chinese methods to improve the personal relationship aspect of our lives, which is a crucial part of an individual’s existence. Simple tips and minor adjustments in our immediate environment can bring about astounding results. As for example, artwork and visual artifacts tends to have a strong impression on our mind. Therefore, if we surround ourselves with pictures of happy couples or ourselves and our partner in a happy frame of mind, we can induce that sense of well being into our daily lives. Similarly, placing the seating arrangements in a comfortable position and introducing comfortable couches and love seats gives out the signal that you are ready for a warm and loving relationship and is an important part of Feng Shui romance tips. It is also strongly recommended under Feng Shui romance tips that electronic items like the television set are best removed from the bedroom. The electronic signals sent out by the objects could spread negative vibes and create problems for the couple using the bedroom. Also a king sized bed may appear to be more spacious and comfortable; however, it is not ideal for symbolizing intimacy between a couple. It would therefore be better to downsize your bed to a queen-sized one. Also, ensure that your bed is not pushed against the wall from one side and there should be sufficient space to walk up to the bed from either side. Feng Shui romance tips also include the creation of your personal ‘relationship gua’. If you keep your entrance door as the reference point, the far right hand side corner of the room will be your ‘relationship gua’ and this corner should be decorated in an intimate and cozy manner with the perfect décor and lighting. Colors are also an integral part of our lives and according to Feng Shui, warm colors like pink, rose and coral can greatly enhance your love life. Follow some simple rules and see your life change for the better with Feng Shui romance tips. However, while applying and implementing Feng Shui tips in your life, it is always advisable to get the advice and guidance of an expert Feng Shui consultant who could show you the right way of inviting harmony, peace and prosperity in your lives. About the author: Amit Bhalla works to help all those who want information about the latest and the best, most happening places in the city. To know more about Feng Shui romance tips , Search Service Delhi, Movies in Delhi, Local Search India visit http://www.myquest.in Dave's Life Changing Program: |
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