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20 December 2007 Tough Aerobics | Food
Cravings
| Sunscreens | Whatever Works | Depression in Women | Dysfunctional
Relationships
This eZine (No. 110)
How Tough Should Your Aerobic Exercise Workout Be?By Jerome CarterAerobic exercises are superb for losing weight and remaining healthy since they strengthen your breathing and heart in addition to aiding you to burn fat. However, many people do not know or understand how to do an aerobic exercise workout in order to best maximize the results. Intensity constitutes a very crucial aspect of any aerobic exercise workout, and so if you would like to get the most out of your aerobic exercise, ensure that you are observing these three rules. First, find which intensity is the closest to your peak. If you work out too intensely, you may harm yourself or will not see results. However, if you don't work out with sufficient intensity, you will not lose any weight or grow stronger. Therefore, you have to exercise with a program that has precisely the right intensity for you. When trying new exercises, try to ensure that they include adequate weights or speed to make the workout hard, but not unachievable. Remember as well that you will need to re-work the intensity of your workout as your tolerance and endurance increases, therefore, you need to take a look at your routine every week or two and make necessary alterations. The second rule to intensity is, your workout should be safe. Over training is a massive problem since it places you and those around you at risk. When you under train, you see no results, which may persuade you to push your intensity. That's good, but if you over exert you'll be vomiting before the workout is complete and potentially injuring yourself. Whenever you are training the right way, your muscles should be tender, but your joints should not be. Never do an intense exercise in which you cannot control your form or breathing. As an alternative, take breaks and use lower weights or speed to get back on track. Utilizing this technique will help you get more out of your workout anyway. In any event, if you are injured during a workout, call for assistance immediately from those around you. It is a good idea to workout with a partner or to at least inform someone that you're working out just in case anything should happen to you. In conclusion, the third rule should be to build intensity slowly rather than jumping into the deep end with all guns blazing. When you are starting out with exercising, you won't be able to suddenly run the Boston marathon! Progressing slowly will help prevent injury, as we discussed in the second step, but it can also help you to not get frustrated. There is nothing more disappointing than to feel nauseous and extremely sore. It could put you off aerobic exercising indefinitely. If you slowly develop your aerobics routine, you'll be able to find success more readily. Before you begin any vigorous exercise program, it is advisable to always warm up slowly and to cool down afterwards. A cold muscle will tear easier than a warm one. About the author: http://www.myfitnessforall.com provides information on everything related to Health And Fitness.  How I Discovered The Meaning of Food Cravings and You Can Too - Using this InsightBy Celia WestberryThis is the time of year when we feel duty bound to give our food craving full range as a part of seasonal celebration. Here is how I discovered what to do about my food craving. I stayed in candy bliss until my dentist opened my awareness to the meaning of food cravings. As a teenager I had a craving to eat hard candy. And, to my delight there was a confectionary store that made the most delightful hard candy in all kinds of shapes, colors and flavors. It was within walking distance from home. I ate to my hearts desire! It happened one day as I was in pain and suffering in the dentist chair. He clearly and with very little compassion explained to me that my pain and suffering about my bad teeth was a direct result of my indulgence in hard candy. The awareness that there was a cause effect event to my desire for sweets opened my insight, and led me to create new intentions. There is a plethora of ideas and theories about the meaning of food cravings. I believe it is unbridled desire. Usually the sweet emotions of desire are not associated with suffering, unless there is an awareness event. I give credit to my dentist. Was it easy to curb my desire? No! Desire is a very powerful force. It is even reinforced by our physiology. There is a part of the human brain, the limbic system that orchestrates the management of desire. As the years passed, I have found that awareness is a powerful entity that you can use to deal with any desire, be it for sex, food, defense or creating an opera. Notice that all of these desires can be interpreted as dealing with the life force itself, or securing your personal destiny. And understanding this vital part of our existence is as complicated as answering the question, why is there air? How then can you overcome your cravings? The wonderful thing about awareness is that it gives you the power to shift desires, create new intentions to change and seek positive results that can take your life to a higher level. For instance, getting good results with diabetes is really about managing your desire, instead or putting effort and frustration into resisting your food cravings. The power of awareness can lead you to a path where you create a personal intention to reframe your food yearnings, to enjoy new foods, or to achieve the desire for a healthier body. So you see, awareness is not just a pie in the sky ideology, but a consciousness elevating tool to help you reach a new personal level. Here you can manipulate the power of desire to create transformation in mind and body. So what are your intentions for the holidays? Is it going to be old desires run rampage, or are you going to seek a transformative process with your food and beverage choices? About the author: Celia Westberry, M.S is the author of Eat Yourself Younger Effortlessly. As a wellness lifestyle coach and speaker, she helps people to eat their best every day to be healthier, happier and more contented. Visit http://www.westberrywellnessprograms.com/healthyeating and get her free eBook - Secrets of Healthy Eating Revealed. Comic ReliefSick Man After looking
for love in all the wrong places, a man returns from the Middle
East and is feeling very ill. He goes to see his doctor, and is immediately rushed to the Hospital to undergo tests. The man wakes up after the tests in a private room at the hospital. No one is around but the phone by his bed. and it rings. "This is your doctor. We've had the results back from your tests and we've found you have an extremely contagious and nasty STD called 'G.A.S.H.' It's a combination of Gonorrhea, AIDS, Syphilis, and Herpes!" "Oh, my gosh," cried the man, "What are you going to do, doctor?" "Well, we're going to put you on a diet of pizzas, pancakes, and pita bread." "Will that cure me???" asked the man. The doctor replied, "Well no, but....they're the only foods we can get under the door."  Sunscreens - Do They Work?By Je DunnAre sunscreens, effective in protecting your skin against the damaging rays of the sun? Study after study by dermatologist has proven the most effective way to protect the damaging effects of ultraviolet rays on our skin is simply to stay out of the sun whenever possible. Since staying out of the sun is not a practical choice for most of us or even one that we would like to make. The next best precaution is to use a sunscreen. One thing to keep in mind is that a sunscreen, although each active in helping protect the skin does not give one a license to abuse the time spent in the sun. Sunscreens come in two varieties, inorganic and organic. The inorganic sunscreens basically work by scattering the UV light using a zinc or titanium oxides to achieve this. They form a reflective shield on the skin. The organic version of sunscreens work quite differently, they actually absorb the UV rays, by way of complex organic molecules that they are made up of. These molecules are photo protective, which means they actually block the UV rays from penetrating the skin to a degree. Most dermatologists recommended using a sunscreen of the SPF 30 or greater achieve maximum protection. Another fact to keep in mind is while sunscreens have been proven effective for limited time in the sun to protect against acute UV skin damage and non-melanoma skin cancers. It's not clear whether or not they do help protect against melanoma, which is the most dangerous form of skin cancer. As most sun worshipers already know, different times of the day represent different health risk for your skin as far as the degree of the intensity of the sun's rays. I came across a neat little rule for determining when the sun's rays are the most dangerous for your skin it goes like this… “The shorter your shadows, the more dangerous, the rays of the sun are for your skin”. The example of this would be, at noon when the sun is at its highest point you will have a very little shadow or no shadow at all. This would be the best time to stay out of direct sunlight, if at all possible. Melanoma and non-melanoma malignancies are the most common of all cancers as a matter of fact, they account for about half of all cancers. With what we now know about the damaging effects of the sun on our skin it is more important than ever to take proper precautions whenever exposure to the sun is unavoidable. Sunscreens though effective are limited in their ability to keep your skin protected and healthy. Keep in mind that the use of sunscreen is merely a tool and is not meant as a free pass to spend unlimited hours baking in the sun without suffering the consequences. One last point... The diminishing ozone layer of our atmosphere results in an increase of the harmful UV rays from the sun. What your grandparents may have gotten away with as far as safe time spent in the sun is not relevant to the conditions of today. Be skin smart! You will look younger and have healthier skin for years to come. About the author: Pick up free health and skin care tips and advice today at...Anti-Aging and You http://www.4-healthyliving.com/ Learn
how to stop wanting to
smoke ever again!
 Stop Doing What Does Not Work For YouBy: Ineke Van LintDo you want to invigorate yourself? Do you want to feel life’s energy rushing through your veins? Do you want to get on track, get going, finally make some real headway and cruise your way through life? Then let me tell you this: in order to get these juices flowing, you have to stop doing what does not work for you. Stop doing all those things that drain your energy and make you feel empty. Stop sitting around and start standing up for yourself! Get rid of relationships that do not help you grow. Get rid of food that does not feed you. Get rid of activities that do not build you up! Stop doing whatever it is that makes you tired, irritated and grumpy. Break with people who don’t support you and deplete your energy! Stop doing whatever it is that pulls your energy level down, and start doing whatever it is that lifts your energy level up! 1) People – Break with people who ‘vampirize’ you – those who are constantly feeding off your precious energy. If you feel empty and muddled after meeting with certain people, then don’t meet with them anymore! When you feel your energy level is higher after meeting with certain people, then they are okay for you. Be aware of your energy level and how people affect it, and then act accordingly! 2) Conversations – Stop participating in conversations that keep you down, that make you feel annoyed or angry. Try to express your ideas in a calm and clear fashion, but if the other is not paying attention, then leave the conversation and go on with your business! 3) Activities – Stop doing whatever it is that makes you feel exhausted. If you don’t like cleaning the house, then find somebody else to do it for you, EVEN if you would do a better job by yourself! The question is not, “Who does a better job?” The question is, “What does this activity do to my energy level?” Stop doing what brings you down. Instead, do what boosts your energy. 4) Food – Stop eating and drinking food that makes you drowsy or bad tempered. Food has a direct influence on your mood. If drinking too much coffee makes you irritable, then don’t drink too much coffee. If drinking one cup of coffee in the morning gives you the energy to get started, then drink one cup of coffee. If one glass of wine makes you euphoric, then drink one glass of wine. If three glasses of wine make you feel dizzy, then don’t drink three glasses of wine. 5) Job – Appreciate and be appreciated. If your boss talks down to you, humiliates you, and doesn’t appreciate your work, then leave him. Find yourself a better boss! Find yourself a boss who DESERVES having YOU as an employee! Don’t stay around someone with such a low energy level. He will keep bringing you down. Find yourself a boss or a job that lifts up your energy level. When you try to hold on to a job that drains all your energy, then before long you will surely develop some kind of disease. Nobody can withstand a climate of low energy without paying the high price of illness and depression. 6) Places – Don’t stay in places where you don’t feel good. Some restaurants and cafés are so noisy that it’s impossible to spend time there without severely attacking your energy vibrations. Too much noise, too many people, too much chaos will inevitably drag you down. Don’t stay in a house that has a bad energy to it. If a place is good for you then you will feel an energy boost whenever you spend time there! This advice seems so simple that you might think I’m treating you like a four-year old. Make no mistake! Four year-olds often have a healthier relationship with themselves than we do. They will not go on eating or drinking something they do not feel comfortable with, but many adults do! Take their example! What to do when you notice that your energy level has been dragged down by a person, a place, an activity, or anything else? No problem, you can fix it immediately! The best remedy to uplift your energy vibration is: Nature. Go for a walk in the forest, or the park. Breathe the oxygen. Observe a flower in close-up. Look how Mother Nature very carefully painted the nerves in the leaves, and your energy level will be skyrocketing. Watch some children play, listen to some birds sing. Take your time. If you can’t go out, then put on some inspirational music and dance around the table. This will do you good. Go to a quiet room and meditate for a while. Imagine you have an energy channel starting at your spine and going into the heart of the earth. Send down all the bad and low energy vibrations. Mother earth knows how to transform them into high-level energy. Imagine a channel from your spine into heaven, and feel how divine celestial energy is flowing into your body to replenish you with high-energy vibrations. See yourself surrounded by a magnificent white golden light. You can do this even at work, sitting in front of your computer, at a meeting, anywhere, anytime. You can also carry a gemstone with you, and “instruct” it to deviate low energy vibrations and permit only good vibrations to touch you. You are the shepherd of your own energy. What vibration do you prefer: high or low? It’s up to you to flow around what feels bad and stick to what feels good. It’s up to you to clean up your energy field. Nothing too complex, just regular maintenance. Take an energy shower in the forest. Breathe! About the author: Written by Ineke Van Lint, psychologist. Boost your life with enthusiasm! Find your passion, your mission on earth. Live your life your way, full of joy, abundance and enthusiasm! Two free e-courses offered at http://www.theenthusiasm.com Depression In WomenBy: Stephen WhiteDepression can affect anyone, women, children, men you name it. Unfortunatley, a woman is more than twice as likely to suffer from depression than a man. For the percentages of women to men who are depressed, the statistics would say that 24% of all women experience depression, while only fifteen percent of all men are affected by depression. Depression tends to also be more severe with women with one out of four women will be clinically depressed. In this case, you might need to pursue professional treatment or medications. Depression, or a depressed mood, may in everyday English refer to a state of melancholia, unhappiness or sadness, or to a relatively minor downturn in mood that may last only a few hours or days. This is quite distinct from the medical diagnosis of clinical depression. However, if depressed mood lasts at least two weeks, and is accompanied by other symptoms that interfere with daily living, it may be seen as a symptom of clinical depression, dysthymia or some other diagnosable mental illness, or alternatively as sub-syndromal depression. In the field of psychiatry, the word depression can also have this meaning of low mood but more specifically refers to a mental illness when it has reached a severity and duration to warrant a diagnosis, whether there is an obvious situational cause or not; see Clinical depression. The Diagnostic and Statistical Manual of Mental Disorders (DSM) states that a depressed mood is often reported as being: "... depressed, sad, hopeless, discouraged, or 'down in the dumps'." In a clinical setting, a depressed mood can be something a patient reports (a symptom), or something a clinician observes (a sign), or both. A depressed mood is generally situational and reactive, and associated with grief, loss, or a major social transition. A change of residence, marriage, divorce, the break-up of a significant relationship, graduation, or job loss are all examples of instances that might trigger a depressed mood. Women can get depressed about far more than men can. Even a wrong glance from someone they were hoping to be romantic with can cause wild mood swings. Between the two hormonal states, a woman will be affected by depression numerous times. Usually, a woman will be affected by depression during the beginning of the menstruation cycle or period. Many women will suffer from depression because of other triggers. A pregnancy or miscarriage can cause depression in women as well as postpartum. Trauma like the loss of a child or a lover will also cause women to hide from those who love and need them. Depression affects everyone slightly differently. To address the issue rather than doing nothing about it, try talking with a good friend or family member. Therapy isn't the only solution, many Americans take medicines as well. If your mother or sister or loved one has been hit with a dramatic change in life or have been through some type of trauma, you may want to spend more time with them and let them know just how much you really care. With any luck, they won't need professional services and the depression will only be a mild one. About the author: For more great depression related articles and resources check out http://eatingdisordersite.info Are You A Victim Of Dysfunctional Relationships? 9 Warning SignsBy Bill UrellDysfunctional relationships are relationships that create more emotional turmoil than satisfaction. Relationships are part of the human experience. But what happens if one or both partners have never been involved in a happy relationship, or had one modeled for them as a child? Chances are they will participate in a dysfunctional relationship. A dysfunctional or an about-to-be dysfunctional relationship always has warning signs. These must be identified and confronted in a timely fashion to prevent complete disintegration of he relationship. Here is a list of some warning signs of dysfunctional relationships: 1. Addictive/obsessive attitude: When one of the partners develops addictive or obsessive attitude and all the time seems overly focused on themselves or the other, it is time to reevaluate your relationship because this is the beginning of dysfunctional. You 'lose yourself' in the chaos. 2. Imbalance of power: You always feel that you are working much harder than your partner at making the relationship work. When your partner seems to make no effort at that, your relationship is probably going dysfunctional. Relationships are supposed to be a 50/50 partnership. If it has evolved into a 90/10 split with you doing all the giving and very little return, or vice versa a bad relationship scenario is developing. 3. Tensions show up regularly: Little things that cause tension are always present. These may related to money, friends, love, work or anything else, but they seem to take on disproportional importance. 4. Feeling cornered: In such relationships, either of the partners can get a feeling of being cornered or trapped into a situation that s/he would not like to have got into in the first place. If this feeling of being trapped and hapless keeps recurring, and is not a one-off incident, then it shows there's something wrong in the relationship. 5. Inferiority/superiority complex: If any one of the partners in a relationship begins developing an inferiority/superiority complex, then there is something that's going wrong. Relationships are based on equality and trust no partner should consider himself superior or inferior in comparison to the other. 6. The feeling of frustration: Every relationship has little frustrations, but when they persist and just keep cropping up as soon as one is dealt with, something is certainly wrong. 7. Constant unhappiness: Are you happy? If not, what happened? This is a fundamental question that needs to be answered. If you are constantly unhappy or mentally bogged down, because there is a nagging doubt or a feeling that something is not going right, it is time to evaluate the situation. This can happen when you just cannot reconcile your desires, your feelings and your needs with your partner's and neither can he, with yours. 8. Being unsure and insecure: You are so unsure of yourself that you hesitate to do things, thinking about what if it would end up causing a rift in your relationship. In other words, when you go from being spontaneous to overcautious about doing things you like to do. Being unsure brings with it a feeling of insecurity and that is another sign to watch out for. 9. Emotional blocks: Fear, jealousy, obsession, non-involvement, manipulation, distrust, suspicion, disrespect and an uncaring attitude are the usual suspects. If there is continuity in any of these behavioral traits, then your relationship is on its way to being past history. These are some warning signs of a dysfunctional relationship. If you happen to notice any of these, take preventive measures immediately and address the situation. And remember, band-aid measures won't work, look for long-term solutions. Perhaps the most commonly used and least effective solution to problems in relationships is to ignore them and hope they go away. Here is wishing you all the best in your relationship. Tell your story! Pick up tips and tricks to help in addiction recovery and enhance your life free of addictions. Join our growing community. About the author: Bill Urell MA.CAAP-II, is an addictions therapist at a leading drug addiction treatment center. He teaches healthy life styles and life skills. Visit us at: http://www.AddictionRecoveryBasics.com Dave's Life Changing Program: |
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