Vegetarian Practice

There are many types of vegetarian diets. The two most common are lacto-ovo, which includes eggs and milk products, but not meat, and vegan, which doesn't include any form of animal products. Teens who are lacto-ovo vegetarians can usually get enough nutrients if their diets are carefully planned. Vegan vegetarians have greater risk of not getting enough of several nutrients, especially vitamins D and B-12, calcium, iron, zinc, and perhaps other trace elements. These vitamins and minerals are needed for proper growth. To be healthful, vegetarian diets need to be carefully planned.

If it is important to you to be a vegetarian, it is easier to have good nutrition with the lacto-ovo form. Vegetarians who eat no animal products need to be especially careful about getting nutrients in other ways. A nutritionist can help you plan a vegetarian diet that provides you with the nutrients you need for growth and development during your teen years. Here are some non-animal sources of nutrients that many vegans may not get enough of:

• Vitamin B12 – fortified soy beverages and cereals, brewer’s yeast, seaweed
• Vitamin D – fortified soy beverages and sunshine (vitamin D is made in your skin with help of sun)
• Calcium – tofu (if made with calcium sulfate), soy-based beverage with added calcium, breakfast cereal with added calcium, fruit juice with added calcium, dark-green leafy vegetables such as collards and turnip greens (keep in mind that veggies are not as good a source as milk – you will have to eat much more veggies than you would have to drink milk to get enough calcium)
• Iron – ready-to-eat cereals with added iron, spinach, cooked dry beans (such as kidney beans and pinto beans), peas (such as black-eyed peas), and lentils, enriched and whole grain breads
• Zinc – whole grains (especially the germ and bran), whole-wheat bread, legumes, nuts, and tofu
• Protein – tofu and other soy-based products, legumes, seeds, nuts, and grains.

Learn more about the vitamins and minerals you need.

For people who follow vegetarian diets, the American Dietetic Association has these tips:

• Talk to a registered dietitian or other qualified nutrition professional, especially during the teen years or if you are recovering from an illness.
• Limit sweets and fatty foods.
• Choose whole or enriched breads, cereals, pasta, and rice.
• Choose a variety of nuts, seeds, legumes, fruits, and vegetables, including good sources of vitamin C (such as grapefruit) to help you absorb iron.
• Choose low-fat or nonfat dairy products, if they are included in the diet.
• Make sure you get enough calories, which will help you get enough vitamins D, calcium, iron, and zinc.
• Vegans need properly fortified food sources of vitamin B12, such as fortified soy beverages or cereals, or supplements.

Dealing with Conflict

Step 1. Cool off! Being out of control will keep you from solving the problem.

• Count down backwards from 10.
• Close your eyes and take deep breaths.
• Think of a peaceful place or something that makes you happy.
• Slowly say over and over to yourself, "Take it easy."

Step 2. Keep it real! Figure out what’s really bothering you.

• Do you not agree?
• Did someone say or do something that made you mad or hurt your feelings?
• Are you feeling the way you do now because of something else that upset you in the past?
• Is this a one-time problem or one that keeps happening?

Step 3. Deal with the issue.

• Find a time when you can talk in private.
• Keep your voice calm and your body relaxed. Make eye contact to show you are serious.
• Say exactly what is bothering you. Share how you feel by using sentences that start with “I.” Don’t blame or accuse the other person. Check out the following examples and then practice changing "you" statements to "I" statements.
  
  Instead of:
  
  

  “You never want to hang out with me anymore.”

  Try:

  “I feel left out when you hang out with Tracy’s friends.”

  Instead of:

  “You always pick on me in class.”

  Try:

  “I feel singled out when you call on me more than other students.”

  Instead of:

  “You’re so bossy.”

  Try:

  “I feel upset when you don’t listen to what I think.”

• Keep the conflict between you and only the others involved. Don’t ask friends to take sides.

Step 4. Listen. The other person might see the problem in a different way. You may each have a different point of view, but neither of you is wrong. Make sure to listen to his or her side of the story.

• Make eye contact. This shows you are interested in what the other person is saying and willing to solve the problem.
• Listen for what is behind the words—like feelings and ideas.
• Keep emotions in check. Don’t interrupt, get angry, judge, or be defensive.
• Try putting yourself in the other person’s shoes to see where he or she is coming from.

Step 5. Work it out. Talk about ways to settle the conflict that will meet both of your needs. Be willing to change and keep an open mind. Be willing to say you’re sorry, forgive, and move on.

Spotting Suicide-Prone Teenagers

It is estimated that anually 7,000 teenagers kill themselves, one million think about it, and 400,000 attempts are made. The magnitude of this problem demands that people know and understand the warning signs of suicide. What once was confined to discussion in hushed tones has become the focus of network news programs and other television broadcasts. It is important that parents and friends make an effort to talk candidly about the issues surrounding suicide. I f you have noticed suicidal tendencies you should not hesitate to discuss this with the adolescent in question. Some may hesitate to become involved in such serious discussion because they fear it will lead a teenager to suicide, but this is not so. troubled teens need to know that someone is willing to listen to their feelings, and to discuss candidly uncertainties about their world and their role in it.
Here are the lists of common tendencies that may signal that an adolescent is considering suicide.

1. a noticeable change in eating and sleeping habits.
2. persistent boredom.
3. withdrawal from friends and family; group activities.
4. decline in the quality of school work.
5. violent or rebellious behavior.
6. running away.
7. unusual neglect of personal appearance.
8. drug or alcohol abuse.
9. difficulty in concentrating on tasks or personal responsibilities.
10. radical personality change.
11. psychosomatic complaints, such as persistent pains and aches, fictitious or contrived physical or mental disabilities.
12. dispensing of personal or favorite possessions, as if making "final arrangements."
13. verbal hints, such as "it's no use," "nothing matters," or" I won't be a problem to you much longer."

If there is any reason to believe that a teenager you know is contempleting suicide, you should help the teenager directly if she or he has confidence in your friendship, or help him or her in seeking professional help from a child psychiatrist, a hotline for troubled teens or a referral from a local hospital.

Taking care of your smile

1. Before we begin, there are two essentials to keep in mind about brushing:
2. First: each tooth has five distinct sides; a toothbrush cleans only 3 of those 5 sides. The other two sides are where much of the destruction and disease (not to mention foul odours) originate: the inbetween areas. These remaining two sides require dental floss or tiny interdental brushes that can reach in between and under the contact points of the teeth. Gum disease is linked to life-threatening illnesses such as heart disease, stroke, diabetes, and premature low birth weight babies.
3. Second: It's not the toothpaste that "cleans" your teeth -- it's the mechanical action of the bristles in physical contact with the tooth surface that removes plaque (a living biofilm teeming with microorganisms that cause disease). You can do a magnificent job brushing your teeth using a dry brush and rinsing with water (although your teeth will not have the benefit of fluoride). So spend time moving the bristles - at and below the gumline - where it is most important to clean. You will have a better idea of what you're doing if you use a dry bristle brush. A minimum of two minutes with the brush is needed for effective cleaning. The toothpaste can go on after those two minutes, and you can have the advantage of fluoride, whitening, stain removal or whatever work better for you because it's applied to a nice clean surface.
4. NOW - on to the particulars:
5. Be sure your toothbrush has soft bristles (the package will tell you if they're soft). Remember that you'll need a new toothbrush every 3 months. Some toothbrushes come with bristles that change color when it's time to replace them. Don't worry about those whiz-bang toothbrushes -- cheap works just fine, as long as the bristles are soft.
6. Buy toothpaste that contains fluoride, which makes your teeth strong and protects them from cavities.
7. Understand that when you brush, you don't need a lot of toothpaste; just squeeze out a bit the size of a pea.
8. Brush at least twice a day: in the morning, after breakfast, you will tend to be in a hurry, so do a THOROUGH job in the evening, taking the time to use floss and interdental brushes for those important between-the-teeth areas. This comprehensive cleaning has to be done at least once in a 24 hour period to prevent future problems with gum disease. It is best to do this before you go to bed because your mouth does not have the same salivary protection when you are sleeping as it does during the day.
9. If you can, brush after lunch. Brushing during the day will reduce the damage caused by plaque byproducts and toxins.
10. Brush all of your teeth, and ALL SIDES of your teeth - - not just the front ones that show when you smile! Spend extra time on the back teeth along the gum line holding the bristles at a 45 degree angle pointing toward the gums.
11. Learn how to floss your teeth, which is the ONLY way to clean those all-important 'OTHER' 2 sides of the teeth, and the only way to assure yourself that you are doing what is necessary to prevent gum disease. Did you KNOW??? Flossing actually EXTENDS your life expectancy. Go to RealAge.com link title for more information. The reason for this is the strong connection between gum disease and other life-threatening illnesses. So by flossing, you are not only protecting your gums and teeth and preventing tooth loss, you are making a very important investment in your overall SYSTEMIC Health. It's all about quality of life! and you are worth the investment!
12. Find a fluoride mouthwash. A fluoride mouthwash is an excellent idea as it further helps to strengthen tooth enamel. Teach children between the age of 6 and 12 good rinsing skills to prevent swallowing. Rinse with the rinse once a day after brushing and do not eat or drink for 30 minutes
13. Use a tongue scraper! A tongue scraper is an important part of oral hygiene that will also work wonders with stale, smelly breath. Use it to remove the plaque on your tongue, which will freshen breath and presumably slow down the accumulation of plaque on your teeth. You should also use your toothbrush to clean your tongue - then follow with the scraper.
14. Use mouth wash. Follow directions on bottle.
15. Be careful about what you eat and drink. Sugar feeds the bacteria in your mouth, which then excrete substances that break down tooth enamel. Eat lots of vegetables, and drink water instead of soda or juice.
16. Visit the dentist twice a year and have a professional cleaning with a Registered Dental Hygienist. Be an "informed health care consumer" and pay attention to what is going on. Ask your dental hygienist what your probings are at each visit! (They should be between 1 mm and 3 mm deep.)
17. Most important: In addition to checking for signs of cavities or gum disease, the dentist and dental hygienist can give you feedback about how effective your plaque removal at home is, and more importantly help you learn the best way to brush and floss. You need to know how to prevent problems by having your skills evaluated. If you are not effective with flossing and brushing technique, you are only wasting your time while leaving the door open for infection and disease. How many times a day you brush & floss, or how long you spend brushing are all SECONDARY to your degree of skill using them. It all boils down to whether or not you can effectively reach and remove the adherent biofilm surrounding every one of your teeth, at and below the gumline. Ask your dental hygienist to watch your technique and work with you! That's what we're there for!

Curing Fever

How to Cure Fever

1. How to Cure Fever by taking ginger ale - Drink lots and lots of fluids. First drink water and stick with it. If you feel good, try some Ginger Ale. This really feels cool and calming on your throat.

2. How to Cure Fever with icepack - Put an icepack on your forehead. This also cools you down momentarily. Or, soak a washcloth in a bowl of cool water. Then bring it out and place it on your temple. This will help your body to lower its hotness, thus reducing the fever quicker.

3. Stay away from TV and other high-contrast screens. They lead to headaches that is the last thing you need when you have a fever.

4. Dress in comfortable clothes. Now is no time to be a style diva. Drag out your rattiest, most at ease nightgown or pajamas and robe. Put on some socks.

5. Just unwind and stay cool by drinking plenty of fluids.

6. How to Cure Fever with popsicle - Get a bowl of ice cream or a Popsicle. This will take your temperature down. Don’t be anxious about your diet; calories inspired while you are sick don’t count. Your body is on fire a ton of calories having a fever! if possible you have someone else at home who can get this for you. If you have chills, you may want hot chocolate.

7. How to Cure Fever with electric massager - Get someone to rub down your head, neck and back. If you can get them to do your arms, legs, hands and fingers it will feel really good, too. If you don’t have somebody to rub you then just use an electric massager.

Vacuum Cleaning

VACUUM CLEANING TIPS

PURPOSE:
To provide clean, long-lasting and attractive carpeted areas.

PROCEDURE
1. Prepare Area.Take carpet vacuum equipment to the work site.
   Place a "Caution" sign in a prominent location.
   
2. Set up equipment.
   Plug in machine and place in a central location. Be sure equipment has a three prong plug. To move tank type equipment short distances, pull by the hose. To move longer distance, rewind cord and push the vacuum itself. Take care not to bump walls or furniture. Vacuum carpet. Generally use a push-pull stroke about 3' long. Vacuum so that the nap of the carpet is laid by the pull stroke. Overlap strokes slightly until area is covered. Use the accessory tools for hard-to-get-spots. Move furniture and equipment as little as possible. Do not over clean. Usually two strokes per pass are sufficient. Watch cord carefully as it can present a safety hazard. Work away from the wall with the cord plug outlet to help avoid being tangled in cords.
   
3. When finished:
   Remove the "Caution" sign. Return vacuum equipment to the storage area. Check to make sure that the filter bags are not full. If they are full, empty the bag or replace it with a new disposable bag. Also check for worn brushes or brush strips and replace immediately.
   
4. Clean up
   Wipe the vacuum unit and cord clean of any loose dust or soil.
   

REQUIRED SUPPLIES & EQUIPMENT
Upright type vacuum or vacuum with hose, wand, carpet cleaning tool and dusting brush, "Caution" sign

Wash your hands often

Wash Hands Often

Handwashing Simple handwashing is one of the easiest and most effective methods of preventing the spread of infection. When we forget to wash our hands, or don't wash our hands correctly, we can spread these germs to other people. Washing your hands correctly and frequently is the first step toward staying healthy and can help us avoid spreading and receiving germs.
How? How you wash your hands is just as important as when you wash them, especially when it comes to eliminating germs. Just rinsing hands quickly is not enough. Follow these steps when you wash your hands
WET your hands with warm water. APPLY plenty of SOAP. SCRUB your hands together vigorously for at least 20 seconds. Wash the front and back of your hands, between your fingers and under your nails. Scrubbing your hands together loosens germs and dirt and allows them to be washed away. RINSE your hands. DRY your hands with a paper towel. TURN OFF THE WATER with a paper towel.
Plain soap and water are best! You do not need to use antibacterial soaps, regular soap and water will kill up to 99.9% of common germs on your hands. If you do not have soap and water available, use an alcohol-based hand sanitizer.
When? Before, during, and after you prepare food -- especially raw meat, poultry, seafood products, eggs, and fresh produce Before you eat Before and after changing a baby's diaper After you use the bathroom After handling animals or animal waste After sneezing, coughing, or using a handkerchief or tissue After touching any part of the body After handling garbage or trash Whenever your hands are dirty

Tips on Saving Money

• Save Money Tip 1
• Spend Less. This is not over simplifying the best way to save money! It is essential if you are serious about being a long term money saver. Review what you spend and look at ways you can save money. Consider making telephone calls for instance only at off-peak times. Do you really need to have newspapers and magazines delivered? Can you do without those coffees you buy at break time everyday - would a flask of coffee taken to work save you money? What about using the public lending library instead of buying books or music CDs? Once you start looking for ways to spend less you will quickly become an expert and really save money.
  
  
• Save Money Tip 2
• Establish a personal budget. This is essential for families and individuals. You will not be able to save money unless you know how much money you have coming in, and how much money you have going out. Once you have prepared a budget of incoming money and outgoing money, you will be able to identify areas where you can save. It is MUCH more difficult to save money over a long period of time (the rest of your life?) without a budget.
  
  
• Save Money Tip 3
• Bulk is good. Think about shopping and buying in bulk. You can also save money by cooking in bulk. This is a real way you can save money with little preparation and almost no extra outlay. Always purchase generics when you can. Prepared foods and convenience foods will always be much more expensive than the generic ingredients needed to make the food. Preparing food in bulk and in advance also gives you the opportunity to plan ahead and be more accurate in your budget. Save Money by buying in bulk whenever you can. One thing to be aware of when buying in bulk is to be sure that any product you buy will get used before it goes bad - you won't save money if you have to throw stuff away. Buying in bulk is not only a good way to save money it is also a good strategy for coping with and surviving emergencies.
  
  
• Save Money Tip 4
• Make sure a sale is a sale. By this I mean do your price research before you commit to making an expensive purchase in a retailers money-off sale. You have to be sure the sale really is a sale and not a creative marketing strategy of the store to encourage you to spend your money without thinking. Once you have researched the true price of a product (any product) you are in a good position to take advantage of a sale, special offer or discount and really save money. "Buy one get one free", "50% off", and "Huge Discount" will only help you save money if the actual price you pay is lower than you would pay somewhere else for exactly the same product.
  
  
• Save Money Tip 5
• Buy used. Sure, we all like to buy new. But there are huge money savings to be made in buying used. Typically cars lose one-third of their value in the first 24 months from new. Why not buy a car 24 months old? Other items such as clothes can be worth even less just the day after new. Look for ways to buy "as good as new" items and save money. Typical products you might consider buying used to save money include: cars, clothes, electrical goods, garden items... tools and sheds, household items... pots and pans, the list of used goods where you can save money is endless.
  
  
• Save Money Tip 6
• Don't carry excessive debt. Some debt in our lives may be essential. We may need a mortgage to purchase a home, we may need to use our credit card to make purchases until pay-day, but your aim to save money should be to have as little debt as possible. Credit Card deb is typically the most expensive debt we may carry. You will be able to save money every month if you make it an absolute rule to pay off your outstanding balance every month. If you can have the discipline to do this you will save money by effectively having no debt, and thus no interest charge on your credit card(s).
  
  
• Save Money Tip 7
• Save Money. No, I mean really save some money. Each week or each month get into the habit of putting an amount, however small into your savings. You could start by saving a very small fixed amount each time and then move to putting in larger amounts once you begin to save money from your other money saving strategies. You will find that by saving money on a regular basis you will quickly build up a store of reserve money and also feel motivated to save more. The hardest part is to take the first step and start saving money - so START TODAY and save some money NOW! If you find it impossible to save money once you have it, consider having money deducted from your paycheck direct each month. This can be a great way to save money rapidly as once it is set up you will not notice it is being collected and your savings will grow with no more effort from you.
  
  
• Save Money Tip 8
• Shop Wisely. Consider markets, superstores, farmer's markets, local shops, marts and stores. Anywhere is worth checking out to see if you can save money. Farmer's Markets can be particularly good places to save money. Typically you are buying direct from the producer of the product so the savings are passed on to you. Use your bulk buying strategy here - farmer's markets often offer opportunities to save money by buying larger quantities of staples, for instance potatoes, rice or corn. Save money and shop wisely.
  
  
• Save Money Tip 9
• Eat in rather than out. This is a huge area where you can save money. A cup of coffee taken out could easily cost you TWENTY times (or more) what it would cost you to make it at home. So think before you drink when you are out. Eating is the same. Fast food restaurants are counting on you eating food that you perhaps don't really need at that time but buy just because it is quick. Why not wait until you get home and have a more nutritious meal and save money at the same time.
  
  
• Save Money Tip 10
• Use less. This money saving tip is a lesson we all need to learn. We live in a consumer society where waste is a huge problem. If we could all use and consume less there would be less waste, less power consumption, and the benefits for you are SAVING MONEY. Consider using less shampoo when you wash your hair, this may not mean washing your hair less effectively it means not flushing the excess shampoo and your money down the drain. What about saving on heating? Turn the thermostat down or put on extra clothes when you are cold. Turn off lights, the TV and the computer when they are not in use. Each little saving you make will build up and enable you to save money. Huge savings in energy can be made which will save you money and be good for our planet and the other people on it.

Tips for a goodnight sleep

Get a good night's sleep

Like eating well and being physically active, getting a good night's sleep is vital to your well-being. Here are 13 tips to help you:

• Stick to a sleep schedule. Go to bed and wake up at the same time each day-even on the weekends.

• Exercise is great but not too late in the day. Avoid exercising closer than 5 or 6 hours before bedtime.

• Avoid caffeine and nicotine. The stimulating effects of caffeine in coffee, colas, teas, and chocolate can take as long as 8 hours to wear off fully. Nicotine is also a stimulant.

• Avoid alcoholic drinks before bed. A "nightcap" might help you get to sleep, but alcohol keeps you in the lights stages of sleep. You also tend to wake up in the middle of the night when the sedating effects have worn off.

• Avoid large meals and beverages late at night. A large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause you to awaken frequently to urinate.

• Avoid medicines that delay or disrupt your sleep, if possible. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns.

• Don't take naps after 3 p.m. Naps can boost your brain power, but late afternoon naps can make it harder to fall asleep at night. Also keep naps to under an hour.

• Relax before bed. Take time to unwind. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.

• Take a hot bath before bed. The drop in body temperature after the bath may help you feel sleepy, and the bath can help relax you.

• Have a good sleeping environment. Get rid of anything that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or a TV or computer in the bedroom. Also, keeping the temperature in your bedroom on the cool side can help you sleep better.

• Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day.

• Don't lie in bed awake. If you find yourself still awake after staying in bed for more than 20 minutes, get up and so some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep.

• See a doctor if you continue to have trouble sleeping. If you consistently find yourself feeling tired or not well rested during the day despite spending enough time in bed at night, you may have a sleep disorder. Your family doctor or a sleep specialist should be able to help you.

10 COMMANDMENTS OF MAINTAINING GOOD HEALTH!!!!!

1.Accept criticism as the other person's problem not yours.

2.Appreciate yourself and reaffirm yourself worth whenever necessary.

3.See the good points in events even problem can have beneficial effects.

4.Rather than looking backward with sorrow, look forward with joyous expectation.

5.Rather than fretting about what you don't have give thanks and be grateful for what you do have.

6.Learn from mistake, convert them into triumph.

7.Insulate yourself from distasteful surrounding through whole some detachment.

8.Let go of what you no longer need and enjoy what you now attract.

9.Grow in courage and self mastery from all circumstances.

10.Be aware of larger consciousness of which you are a part.

Exercise plan during Pregnancy

Have a Fit Pregnancy

Wondering if you'll have to give up your regular pre-pregnancy work-outs? Is it safe to start an exercise plan during pregnancy? Get answers to these questions and learn other facts on having a fit pregnancy.

Why Exercise During Pregnancy?

Whether you're pregnant or not, exercise is one of the best things you can do for your physical and emotional health. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women without health problems or pregnancy complications exercise moderately for 30 minutes or more on most, if not all, days of the week.

Pregnant or not, exercise helps keep the heart, bones, and mind healthy. Staying active also seems to give some special added paybacks for pregnant women.

Here are some really good reasons to get regular exercise during pregnancy:

• It can ease and prevent aches and pains of pregnancy including constipation, varicose veins, backaches, and exhaustion.
• Active women seem to be better prepared for labor and delivery and recover more quickly.
• Exercise may lower the risk of high blood pressure and diabetes during pregnancy.
• Fit women have an easier time getting back to a healthy weight after delivery.
• Regular exercise may improve sleep during pregnancy.
• Staying active can protect your emotional health. Pregnant women who exercise seem to have better self-esteem and a lower risk of depression and anxiety.

Is Exercise Safe for All Pregnant Women?

No. But for most healthy moms-to-be who do not have any pregnancy-related problems, exercise is a safe and valuable habit. Even so, before exercising during pregnancy talk to your doctor or midwife. She will be able to suggest a fitness plan that is safe for you. Getting a doctor's advice is important for both women who exercise before pregnancy and for those who'd like to start a fitness routine.

Women with the follow problems may not be able to exercise during pregnancy:

• heart disease
• lung disease
• obesity
• severe diabetes
• thyroid disease
• seizure disorder
• persistent bleeding in the second or third trimester
• complications with past pregnancies
• premature labor
• pregnancy related high blood pressure

What Type of Exercise is Best During Pregnancy?

Low-impact exercise that requires moderate exertion is probably best. Walking, swimming, dancing and cycling seem to be comfortable and enjoyable activities for most pregnant women.

According to the ACOG, many different types of exercise can be safe for most pregnant women. They do recommend following these guidelines when choosing a pregnancy exercise plan:

• Avoid activities in which you can get hit in the abdomen like kickboxing, soccer, basketball or ice hockey.
• Steer clear of activities in which you can fall like horseback riding, downhill skiing, and gymnastics.
• Do not scuba dive during pregnancy. Scuba diving can create gas bubbles in your baby's blood that can cause many health problems.

What Guidelines Should I Follow?

Follow these tips to have safe and healthy work-outs:

• When you exercise, start slowly, progress gradually, and cool down slowly.
• You should be able to talk while exercising. If not, you may be exercising too intensely.
• Take frequent breaks.
• Don't exercise on your back after the first trimester. This can put too much pressure on an important vein and limit blood flow to the baby.
• Avoid jerky, bouncing and high-impact movements. Connective tissues stretch much more easily during pregnancy. So these types of movements put you at risk of joint injury.
• Don't exercise at high altitudes (more than 6,000 feet). It can prevent your baby from getting enough oxygen.
• Make sure you drink lots of fluids before, during and after exercising.
• Do not work-out in extreme heat or humidity.
• If you feel uncomfortable, short of breath or tired take a break and take it easier when you resume exercise.

How Will I Know if I'm Overdoing It?

Stop exercising and call your doctor as soon as possible if you have any of the following:

• Dizziness
• Headache
• Chest pain
• Calf pain or swelling
• Abdominal pain
• Blurred vision
• Fluid leaking from the vagina
• Vaginal bleeding
• Decreased fetal movement
• Contractions

How Can I Prepare my Body for Labor and Delivery?

Pelvic floor exercises or Kegel exercises can help prepare your body for delivery. The pelvic floor muscles support the rectum, vagina, and urethra in the pelvis. Strengthening these muscles by doing Kegel exercises may help you have an easier birth. They will also help you avoid leaking urine during and after pregnancy.

Pelvic muscles are the same ones used to stop the flow of urine. Still, it can be hard to find the right muscles to squeeze. You can be sure you are exercising the right muscles if when you squeeze them you stop urinating. Or you can put a finger into the vagina and squeeze. If you feel pressure around the finger, you've found the pelvic floor muscles.

The Positive and Negative of Water Therapy

We’re all used to hearing about drinking 8-10 glasses of water a day. Well, this is pretty much a calculated amount. Those 8-10 glasses are what a person on a typical day loses through activity. So those glasses of water are just to maintain your body’s ideal hydration.
Though this 8-10 glasses may vary since different people have different routines. Some may be more physically active or are situated in warmer or colder climates.
A popular therapy nowadays concerning water intake is water therapy. It can be traced back to Chinese and Indian medicine. It involves taking in a liter to a liter and a half of water or even more in an effort to cleanse the body.
The Good
Now taking in a liter of water a day is practically harmless. It even helps in flushing out toxins. Healthy water intake can even help flush out small kidney stones and other harmful mineral build ups in the body. It prevents dehydration.
The Bad
One possible danger of water therapy is the unregulated intake of water. Our body has a natural mechanism of getting rid of excess water. If you take in more water than you could get out, then you are risking a possible fatal condition called hyperhydration or water poisoning. This could result into conditions such as heart failure, stroke or brain damage.
When you reach the point that your body can’t balance out your fluid levels, you are also disrupting the balance of electrolytes. This is why sports drinks contain minerals such as salt to replenish electrolytes that are lost through physical activity.
So a good take on water therapy is to take it in moderation. Always seek professional medical advice before engaging in such “therapies.” Who knows? You might just harm yourself in a blind effort to better yourself.

Trigger Finger

Trigger Finger is an oftentimes painful condition in which your finger or thumb "locks" in a bent position. It's generally caused by swelling within a tendon sheath.
Normally, tendons in your finger glide smoothly within their protective sheaths as you move your fingers. But if a sheath becomes inflamed from injury or overuse, the tendons may "catch."
At first the affected finger may seem stiff and click when you move it. You may feel a bump and tenderness in your palm at the base of the finger.
As the problem worsens, your finger may catch at times and then suddenly pop straight--like a trigger being released. eventually, your finger may not fully straighten.
Initial treatment of a trigger finger may include rest and nonsteroidal anti-inflammatory drugs, such as ibuprofen. A more effective alternative ( at any time ) is an injection of a steroid medication (Cortisone) into the tendon sheath.
In severe situations, surgery ( usually outpatient) may be required.

The Healthy Skin Secret Diet Plan

For the most part, to have great skin your diet needs to be based around lots of fresh fruits/veggies, healthy fats, proteins, with minimal processed foods, and include lots of water for proper skin hydration.

If you can, buy organic foods in order to avoid putting more toxins in your body (most of us already get more than enough just from the air we breath!).

The following are some other good nutritional tips to help you properly nourish your skin.

Avoid processed foods - especially those containing sugar, white flour, and trans fats as much as you can. These include:

• All "white" foods, including white bread, pasta, and baked goods
• Processed, high-fat and/or high-sodium foods (e.g., many lunch meats, many frozen dinners, many soups)
• Oily, and fried foods
• All high-sugar junk foods. This includes sodas and other sugar filled soft drinks too!
• Alcohol (except for small amounts of red wine occasionally)

Many experts believe that a "perfect" diet for healthy skin would contain all of the following foods:

• Fresh organic fruits (bright dark colored fruits packed with anti-oxidants and phytonutrients are preferred)
• Raw and lightly steamed organic vegetables (bright colored with phytonutrients and anti-oxidants preferred)
• To make sure your diet includes plenty of vitamin C, eat citrus fruits and vegetables rich in vitamin C such as bell peppers, broccoli, cauliflower, and leafy greens. These foods can replace the loss of the vitamin through the skin.
• Oily, cold-water ocean fish (e.g., mackerel, lake trout, herring, sardines, albacore tuna and salmon) which are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
• Foods high in Omega-3 essential fatty acids (e.g., Cauliflower, Cabbage, Brussel Sprouts, and Soybeans)
• Good oils, such as flax oil, extra-virgin olive oil and macadamia nut oil
• Raw, organic nuts (including almonds, walnuts, and brazil nuts)
• Raw, organic seeds (especially mustard seeds, sunflower seeds)
• Small amounts of whole-grain foods
• Organic, hormone free low fat beef, and poultry

Note, the foods that are high in Omega-3 EFAs also have the added benefits of:

• reduce the amount of fat in your blood, lower triglycerides which in fact decrease the risk for heart disease.
• reducing risk for depression, type 2 diabetes, fatigue, dry and itchy skin, brittle hair and nails, joint pain and other inflammatory realted ailments.

Get Rid of those Pimples

Pimples are really a problem for young ladies like you. this could be due to hormonal influence. It could be due to your using harsh substances on your face such as strong soap, use of cosmetics or other cleansing substances which can worsen the condition of your facial skin. Wrong diet or lack of enough sleep can also aggravate your pimples.

You may follow these simple pieces of general advice.
1. Use only mild soaps
2. Wash your face before going to bed
3. Consult a dermatologist before applying cleansers, whiteners or any cosmetics to your sensitive
skin.
4. Do not prick or keep on touching your face because your hands may have harmful germs that
will worsen the condition of your pimples.
5. Eat the proper kinds of food. Eat a lots of fruits and vegetables, less of fats, meat and junk
foods.
6. Get enough sleep.

Healthy Breakfast

Get in the Breakfast Habit

It has been said many times, breakfast is the most important meal of the day. After a long period without eating your blood sugar levels will be low. Skipping breakfast can mean your body will start to crave something sweet and you'll end up snacking on unhealthy foods. Start the day with a filling and nutritious meal and you will give your metabolism a kick start. You'll feel full until lunch time with no temptation to snack your way through the morning. Some studies have also shown that eating breakfast (high carbohydrate/low fat) can make you more alert and assertive to face the day.

Get In the Habit

Overcome the reasons not to have breakfast and make it part of your day. If you're too busy in the morning, prepare as much as you can the night before. If you can't stomach anything first thing try just a glass of pure, unsweetened fruit juice, a banana, yoghurt or slice of toast. Get into the habit of trying different dishes at breakfast and enjoy it!

Breakfast Cereals

Go for a low-calorie muesli (no added sugar or salt) or a high fibre cereal - such as Weetabix or Shredded Wheat with semi skimmed or skimmed milk. Add some fresh fruit - a sliced banana or dried apricots - to add natural sweetness and help you resist the sugar. (They also count towards your daily fruit and vegetable quota). Check out our Tried and Tasted Breakfast Cereals.

Fresh Fruit Salad

Fresh fruit salad will provide a slow release of energy to get you through until lunchtime and also give you a healthy top up of vitamins and minerals. This healthy choice will motivate you to make healthy choices throughout the day. Peel and slice a few of your favourite fruits, top with a dollop of natural bio-yoghurt and enjoy with a slice of bread and honey. Alternatively, if you've got a blender, pop the peeled and cored fruit in with the yoghurt and teaspoon of honey and make a delicious fresh smoothie.

Egg and Soldiers

Egg and soldiers isn't all bad. Eggs are an excellent and compact source of nutrients, are relatively low in calories (75kcals each if boiled / poached) and contain very little saturated fat. Use wholemeal bread for the "soldiers" and resist the butter / spread - try marmite instead! Accompany with a glass of fruit or vegetable juice.

Traditional English

You don't have to miss out on your traditional Sunday breakfast. There's nothing wrong with a cooked breakfast as long as it's a "grill up", not a "fry up" - fried foods hold the fat! Eggs contain iron and calcium - to get the benefits poach or boil. Add some low-sugar, low-salt baked beans and a grilled tomato. Accompany with some toasted wholemeal bread and a glass of unsweetened fruit juice. Let your breakfast digest and then enjoy a Sunday morning walk (depending on your weight you'll burn between 90-190kcals walking moderately for 30 minutes).

Look Young!

Have you ever noticed how much older you look when you are stressed-out? Taking care of yourself physically, exercising, and learning a deep relaxation technique can actually make you appear and feel younger and more youthful. When you are worried and/or stressed, extra demands are placed on your body. This increases your need for good nutrition and sleep. Many scientists believe adequate sleep and good nutrition even combat the negative effects stress can have. Another potent weapon against stress and its aging effect is exercise. A regular program of aerobic exercises will: Increase energy levels Make you feel younger, more youthful. Improve self-esteem Clear your mind Make you appear more youthful Relax tensed muscles, including facial muscles where tension is aging, thus making you look younger. Deep relaxation makes you feel calm and refreshed. It is difficult to feel stress when your body is relaxed. In a mere 20 minutes per day, you can trade tension for relaxation and look and feel younger in the process. Better than an anti-aging pill. Exercise is legal mood-altering without a prescription... Exercising with music is even better. Give it a try. Play that music and get exercising for at least five minutes. It is an over-the-counter way to improve your mental outlook and your physical self. Extend that exercise until you are up to at least 30 minutes. Your disposition will rise with the length of time you exercise.

Play your favorite hot music and dance around the room alone. Wonderful exercise; wonderful mood elevator. Or try walking briskly in the park with a headset tuned to music. You'll come home relaxed and feeling sensational from the music and the outdoors. In the meantime, whenever anxiety is getting the upper hand in your life, ask yourself what's the worst thing that could happen. If it is something drastic, rethink your priorities. If not, you can be more relaxed when your problems are put in perspective.

How to get rid of mice naturally

Be careful with using poisons to rid your house of rodents. It will kill them, but you may not be able to find the dead animal and it may cause a stink! Depending on the severity of your problem, you have several options. If your house is completely infested, seek the help of a professional.

1. Try peppermint oil. Peppermint oil is a natural deterrent. The smell is simply too intense for rodents and they will not try to go near it. It also helps to mask the scent of any tasty morsels that have been missed when cleaning. You can get peppermint oil in most health food stores and even some major grocery stores. Place a drop or two on a cotton ball. Place the cotton balls in areas where mice are likely to enter your house, by doorways or heat vents, etc. Another helpful deterrent is to grow peppermint plants near the entryways. You can use the mint in cooking as well as it serving a deterrent purpose.
2. Seal the possible entries. Mice can get through tiny holes (if the head can get through, the body can), but the best way of having a mice free house is to close any possible entry. While this can be hard to achieve in old houses, it is the most effective solution. A good way to board up small holes is by using green kitchen pads (those used for cleaning pans and such) cut to the right size.
3. Stick steel wool in mouse holes. Steel wool pads will prevent mice from using the hole to get back into your house. Better still, it's too tough for mice to chew through.
4. Place tubs of used kitty litter around entrances the house. The mice will sniff the smell of cat urine and clear off in a jiffy.
5. Bait some mouse traps if you're not squeamish or opposed to this method. Good old fashioned mouse traps baited with peanut butter or bacon grease tend to work. They are more humane than glue traps but occasionally fail to kill, and may just maim. Glue traps catch the mouse, but it will not kill them. You will have to do the deed yourself. Electric mouse traps are highly effective, they cost about US$25 st stores like Home Depot in the USA, or try other hardware stores such as Bunnings or Carters. These will electrocute a mouse within 10 seconds of contact.
6. Try a humane trap. There are traps that catch the mouse in a box. The mouse can get in but not out. This can be a humane way to catch mice, but it can be a hassle because you must go to a remote location to release them. You don't want to throw them in the back yard because they will just come back in!
7. Zap with beeps. There is an electronic unit that emits a beeping sound that rodents hate. This sound is not a hazard to dogs and cats and can be bought at hardware stores (e.g. Home Depot in the USA has these for about US$30). But some studies suggest that they are ineffective.
8. Keep your home clean. If there is nothing to eat, they will be less likely to stay. Why not go out for dinner instead? Seriously, however, keep all food stored properly in airtight containers and in places that are safe from mouse attack.

Keeping your Smile beautiful

How to keep your smile Beautiful?

Do You Have Bad Breath? The easiest way to figure out if you have bad breath is by licking the back of your hand and blowing on it. Have a smell. This is almost as bad as your breath actually smells. To check if you might have halitosis, smell your unscented floss after flossing. If it smells bad, you might have halitosis. How do you get rid of bad breath? Obviously, regular brushing helps, but one of the best ways to fight bad breath is with regular tongue scraping. Ever so often, we like to give away tongue scrapers to our patients, so feel free to contact the office to pick up your tongue scraper. When NOT to Brush Your Teeth It is better to wait at least a half-an-hour after drinking soda prior to brushing your teeth. According to a study at Goettingen University in Germany, brushing is 3-5 times more effective at protecting enamel from the erosive effects of carbonated drinks. It is optimal to allow your saliva some time to help repair against the damage caused by aciden substances prior to brushing.

Foods that Boost your Memory

1.Lecithin is a natural complex of phospholipids encountered naturally in soy beans and also in many structures of our body, like the membranes of the brain cells. The main ingredient in soy lecithin is phosphatidyl choline, which increases the amount of choline in the body, a chemical employed by the brain as precursor of acetylcholine, a neurotransmitter that boosts memory capacity, intellectual skills and focusing. There are special types of lecithin rich in phosphatidyl cholines on the market.

2.There are various minerals and aminoacids crucial for the right functioning of the neurotransmitters and other brain functions. These minerals must be supplemented in case of intellectual effort: chrome, iron, calcium, phosphorus, potassium, copper and zinc.




3.Eat many fruits and green vegetables rich in vitamins, antioxidants and minerals. Bilberries, blackberries, grapes, fish and fish oil, eggs, spinach and almonds are also recommended.

4.Caffeine boosts memory. So, coffee and tea (black or green) are good for your memory. Caffeine proved to protect intellectual skills in older women. Female subjects who drank over three cups of coffee (or the same caffeine amount in tea) daily scored better in memory tests than those who only had one cup or less of coffee/tea daily.

5.Chocolate not only boosts serotonin, the “pleasure hormone”, but also comes with large amounts of epicatechin, which improves the brain blood flow and boosts memory.



6.A recent Japanese research found a new quality of the old onion: it boosts your memory! Subjects experiencing memory loss reported improved recall abilities after ingesting lightly cooked pieces of onion. An anti-oxidant chemical in onions seems to attach to toxins in the brain, helping in eliminating them. The sulfur containing chemical is turned on when onions are slightly heated in a pan, but overcooking can damage the chemical’s memory-boosting qualities. The same active chemical is also encountered in other members of the Allium genus, like garlic (Allium sativum) and leek (A. porrum).

How to Sleep Better

Here are some things that may help you to sleep better:

• Set a regular bedtime. Going to bed at the same time each night signals to your body that it's time to sleep. Waking up at the same time every day can also help establish sleep patterns. So try to stick to your sleep schedule even on weekends. Don't go to sleep more than an hour later or wake up more than 2 to 3 hours later than you do during the week.
• Exercise regularly. Try not to exercise right before bed, though, as it can rev you up and make it harder to fall asleep. Many sleep experts believe that exercising 5 or 6 hours before bedtime (in late afternoon) may actually help a person sleep.
• Avoid stimulants. Don't drink beverages with caffeine, such as soda and coffee, after 4 PM. Nicotine is also a stimulant, so quitting smoking may help you sleep better. And drinking alcohol in the evening can also cause a person to be restless and wake up during the night.
• Relax your mind. Avoid violent, scary, or action movies or television shows right before bed — anything that might set your mind and heart racing. Reading books with involved or active plots may also keep you from falling or staying asleep.
• Unwind by keeping the lights low. Light signals the brain that it's time to wake up. Staying away from bright lights (including computer screens!), as well as meditating or listening to soothing music, can help your body relax.
• Don't nap too much. Naps of more than 30 minutes during the day may keep you from falling asleep later.
• Avoid all-nighters. Don't wait until the night before a big test to study. Cutting back on sleep the night before a test may mean you perform worse than you would if you'd studied less but got more sleep.
• Create the right sleeping environment. Studies show that people sleep best in a dark room that is slightly on the cool side. Close your blinds or curtains (and make sure they're heavy enough to block out light) and turn down the thermostat in your room (pile on extra blankets or wear PJs if you're cold). Lots of noise can be a sleep turnoff, too.
• Wake up with bright light. Bright light in the morning signals to your body that it's time to get going.

If you're drowsy, it's hard to look and feel your best. Schedule "sleep" as an item on your agenda to help you stay creative and healthy.

Ten Commandments On How to Shop

Draw up a well-planned list before going on a shopping trip to avoid impulse buying.

Prepare small change. These will come in handy for your bus or jeepney fares, for paying the kargador at the market, for giving tips to the cart boys at the supermarket, or for your parking fees if you drive your own vehicle.

Compare prices by looking at newspaper ads or by using the yellow pages of your telephone directory. Don't hop from one store to another. The few pesos you may save doing that may not equal your fare or gas expense and the time you'll use in going through traffic.

Try the merchandise -- appliances, shoes, clothes, etc. -- before buying them. This will save you from returning, explaining, and arguing with the salesperson later on.

Ask the salesperson if discounts are given on cash-purchase items.

Instead of rushing to buy that expensive item, wait until it's on sale -- unless it's a life-and-death matter for you to have it right now.

Be sure the thief doesn't help himself with your wallet before you reach the check-out counter. It's a waste of time for you to push your cart from aisle to aisle only to return what has taken you a long time to select.

Go slow in using your credit cards -- or, better yet, don't own one, if you've a difficult time resisting the temptation to spend. But if you feel it's a status symbol to have one, apply for it, but keep it under lock and key before you go shopping.

You may pinch the fruits or vegetables to see whether they're still fresh, but don't pinch the salesperson or this may get you into trouble.

Best of all, leave your purse or wallet at home before you go shopping. Window-shopping is the cheapest form of doing business these days if you need to watch your budget carefully. Here's a bit of good news during these days of bad news: High dollar exchange rate, recession, depression, the spiraling of prices, even the complete collapse of the economy--all these don't affect the price of window-shopping even a little bit!

Daily Exercise Suggestions

Walk 10 Minutes a Day and Increase Your Fitness Level
Old thinking was to work out in a sweat-filled gym for hours a day. No pain, no gain. New studies show that even short bouts of activity can increase your fitness level, especially if you're new at working out.

Park and Walk
Whenever you have an errand, park your car as far away as you can handle and walk to the store. At the mall, park at the farthest end and walk the length of the mall. Use every opportunity to walk. At the end of the day, it all adds up to better fitness.

Crunch in Bed
Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100. Think you'll never get there? Try it. You may eventually have to set your clock to wake up 15 minutes earlier, a small price to pay for a flatter stomach.

Use of Steroids by Athletes

The use of anabolic steroids is widespread, a "major problem" among professional and college athletes, according to the Committee on Sports Medicine, American Academy of Pediatrics. Football players and weight lifters in particular illicitly use steroids to increase muscle strength and/or muscle size.
Not only does their use put nonusers to disadvantage; the steroids can do permanently physical damage to the user. Potential complications include adverse effects on the liver, including tumors; a decrease in serum high-density lipoprotein levels, possibly increasing the risk of coronary artery disease; and harmful effects on male sperm and hormone production. A common side effect in women is virilization. Psychological changes attributed to steroids include mood swings, aggresive behavior; and changes in libido.

Breakfast is still Important!

Studies still show that a life-time of regular breakfasts is associated with vigorous old age. Breakfast eaters have a faster reaction time throughout the morning and less midday fatigue than those who start the day with just coffee.. Dr. Power says that the flood of sugared and salted cereals that has swamped the market in recent years has given grains (especially high fiber varieties) are a nutritious way to start the day and superior to the breakfast which includes egg, sausage and meat.

Fire Safety in the Home

I. HOW TO PREVENT FIRE
Almost all fires in the home can be prevented. here are some fire safety tips which could help prevent a fire in your home.

1. put phone numbers of fire departments near phone
2. eliminate fire hazards through good housekeeping. Dispose of waste paper, rubbish, and other flammable materials regularly.
3. keep matches out of children's reach
4. lighted oil or gas lamps and candles should be placed away from curtains. Put out the flame before going to bed.
5. do not keep flammable materials like gasoline, alcohol, and paint inside the house.
6. regularly check your electrical installations, and have all frayed wirings and electrical fixtures changed or repaired by a licensed electrician.
7. do not overload electrical circuits by putting additional lights and appliances
8. blown fuses should not be replaced with coins, wires or any metal
9. never leave a lit cigarette/cigar/pipe unattended.
10. keep a first-aid kit in handy.

II. PLAN YOUR ESCAPE ROUTE
You may have to get out in the dark and difficult conditions. Escaping from a fire will be a lot easier if you have already planned your escape route and know where to go.

1. make sure that your planned escape route remains free of any obstructions and that there are no loose floor coverings that could trip you. Everyone in the house should be made aware of the escape route.
2. plan two ways out of every room, especially bedrooms. Make sure you can unlock all locks and open all windows and doors quickly, even in the dark.
3. make special arrangements for small children and people with disabilities.
4. if you have serious mobility, you may wish to consider having your bedroom on the ground floor, if this is practical, and as near as possible to an exit.
   

Raw Foods can cause diseases

Raw foods may contain harmful bacteria. Dr. Diane Roberts of Britain cautions people who work in kitchens to be very careful about handling raw foods with disease-causing bacteria like raw meat, poultry, eggs, milk, and dairy products; raw vegetables, cereals, dried foods, herbs, and spies; uncooked, fermented, or lightly cooked fish and other sea-foods like prawns, crabs, and other shell-fish; and home-processed meats and vegetables.
To keep food safe:

• Store raw and cooked foods separately.
• Do not keep perishable foods in the danger zone (between 10 degrees celsius and 60 degrees celsius) .
  
• Thaw frozen meat thoroughly; do not part-cook or under cook.
• Serve cooked food immediately, or cool it rapidly within and half hours. Keep it hot until required. Reheat food thoroughly.
  
• Clean all surfaces, utensils, and the hands thoroughly after preparing raw foods.
• If you are not sure how clean your water supply is, boil all water used for preparing food or for cleaning equipment and utensils.