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If you have been looking to train for strength for quite some time now then it is clear that you are doing a wise thing, and the main reason for this is that there are a lot of different functional health benefits to strength training on the regular that you could take advantage of. Of course, there is one thing you should know about strength training and it is that it is going to be a life long effort if you want to be able to look at yourself in the mirror and know that you are getting stronger every day. Strength training is a battle and it can take many years for you to develop a very high level of strength, although it is certainly true that if you are starting out from scratch you will gain a lot of strength right away. In any case, one of the major keys to gaining strength and gaining a lot of it is to always remember to go out of your way to apply an extra bit of motivation and effort to each and every one of the work outs that you perform in the gym.
Another key point to remember when you are out there trying to build up a high level of strength is that it is not going to come easily without a proper dietary foundation. This is to say that if you are constantly eating unhealthy food it will be highly difficult to maintain and build strength than it would be if you always went out of your way to follow a good diet to the letter. While you do not have to go over board and be very strict with your nutrition plan, keeping to healthy foods in general will go a long way towards helping you build up a considerable amount of strength. This in addition to a work out plan that involves living heavy weights for low reps will help you to build both strength and muscle quite quickly.
One thing that a lot of people who know about strength do is work out with very low reps and very long rests between each set, and the main reason they do this is because it takes the body a long time to recover after a very heavy set. When you use heavy weights your body is forced to adapt right away and the way it does this is by making you stronger, so that it will end up being a lot easier for you to lift the same amount of weight in the future.
If you have recently lost a considerable amount of strength due to something like and injury, then you will definitely want to set aside some time to learn more about how to build up strength in a short amount of time. There are plenty of strength training programs out there and also a lot of sports clinics where you could go to get the right targeted training that you would need for your condition.
Acne is categorized as an inflammatory skin disorder and rears its ugly head in the form of pimples, whiteheads, black heads and blemishes. When sebum excretes at a faster rate than the pores of the skin can expel it, then acne or blemishes form. The release of progesterone after ovulation can cause acne flare-ups and this is termed as premenstrual acne.
There are a number of natural approaches that can be used to prevent menstrual acne such as the use of nutritional supplements, herbal remedies, appropriate diet and aromatherapy.
Nutritional Supplements for Menstrual Acne
Pyridoxine -One trial conducted showed that a daily intake of 50mg of Vitamin B6 (Pyridoxine) was helpful in preventing premenstrual acne flare-ups. Deficiencies in Pyridoxine is also associated with menstrual acne.
Zinc- Studies show that women prone to menstrual acne have low levels of zinc and therefore a zinc supplement may improve the symptoms. Zinc helps to prevent scarring of the facial tissue and it also helps in the healing of tissue in general. Zinc salts takes at least twelve weeks to show any results.
Vitamin E – It is better to use the d-alpha-tocopherol form. Vitamin E improves the healing and tissue repair process.
Vitamin A – This is a retinol which reduces sebum production and therefore reduces and prevents the incidence of acne formation. It also strengthens the skin.
Acidophilus – It provides essential bacteria to reduce the incidence of outbreaks.
Vitamin B 3 – Niacinamide improves the flow of blood under the skin.
Herbal Remedies for Menstrual Acne
Blood Cleansing – Blood cleansing herbs such as Burdock, milk thistle, dandelion and red clover are good for improving the symptoms of menstrual acne.
Facial Sauna – An infusion made with red clover, strawberry leaves and lavender is very effective as a facial steam. Lavender has antiseptic and anti-inflammatory properties. Strawberry leaves are rich in tannins and have astringent properties that can be beneficial for the skin.
Poultice – Dandelion, chaparral and yellow-dock root can be used to make a poultice to put directly on the affected areas.
Bergamot and thyme- linalol essential oils are used to loosen whiteheads once they have just been recently formed. When combined together, the following essential oil blend can loosen blackheads: five drops each of violet leaf, lemongrass, lavender, clary-sage, thyme-linalol and jojoba oil. Massage the face with this blend both morning and
In recent years, studies have shown that conventional medication is often not a very effective treatment for high blood pressure for one simple reason. Medication does not cure the atherosclerosis or thickening of the blood vessels. Instead it just masks the symptoms so you don’t feel them. Long-term, people who take medication but don’t try to improve the blood flow in their veins still continue to have medical problems. This is a critical issue because many people with high blood pressure die of heart attacks every year. If, however, these people had chosen natural treatments instead, chances are they might still be alive. Natural treatments, unlike conventional medicines, actually treat the medical problems and improve blood flow so people are much less likely to die of a heart attack. Knowing this, when I was diagnosed with high blood pressure, I chose to go the natural route and here’s what I took.
1. Garlic – Garlic is really a wonder food. Over centuries of use, it has been seen to cure many medical problems and high blood pressure is one of them. If you take garlic when you have high blood pressure, it thins your blood causing your blood to flow much more freely through your veins. This in turn lowers your blood pressure and causes some of your medical problems to disappear. Taking just 1-2 cloves of garlic every day can lower your blood pressure in as little as a month. I began taking 1 chopped up clove of garlic in the morning and another at night before I went to bed. After two weeks, I increased this to a total of 3 cloves of garlic (one at lunchtime too), so I soon started to notice the benefits. You can also take garlic tablets, which many people say are just as effective. I like the natural garlic though, as my personal bias is I think it probably works a little better than in the pill form.
2. Fish Oil - Omega 3 found in fish oil is very important to help combat high blood pressure. I bought Salmon Oil tablets and I take two of these every day, one in the morning and one at night. You can also get the Omega 3 you need by eating fish – salmon and tuna are both great sources of Omega 3, as is a can of sardines (they taste great on a sandwich too!)
3. Bananas – Bananas are one of the most amazing foods when it comes to keeping us healthy as they have so many kinds of vitamins and minerals in them. In the case of high blood pressure, the potassium in the bananas works to lower the blood pressure, so eating 1-2 bananas a day can be fabulous for your health. I eat a banana every morning chopped up on a bowl of oatmeal and sometimes even eat another one for a snack or as part of my dinner. I live in Thailand where bananas are cheap and plentiful though, so it’s not that difficult for me to be able to do this and much cheaper than paying for conventional medication.
4. Vitamin C- Taking high doses of Vitamin C is the fourth and final natural treatment I decided to try as Vitamin C has been shown to lower high blood pressure in many different studies. I take 2,000mg of Vitamin C with every meal – which seems to be enough to help with my high blood pressure but not so much that it gives me diarrhea (which can sometimes be a problem if you take too much of it).
I’ve been taking these four natural high blood pressure treatments for almost three months now. I could tell after the first month, even without going to the doctor, I was beginning to feel better than I had done in months. I also added a strict exercise program to my regimen, speed walking six nights a week for between 30 and 45 minutes, and began to eat healthier food. After two months I went back to the doctor’s office to find out if my natural remedies regimen had helped my high blood pressure and here’s what I discovered.
When I was first diagnosed with high blood pressure my blood pressure was 147 over 93 – this is in the moderately high blood pressure stage, but still serious enough that it must be controlled. After two months of natural treatment, I had my blood pressure taken at the doctor’s office again and, this time, it had fallen to 128 over 82, which falls just in the normal range. Not bad for just taking a few cloves of garlic, a couple of fish oil pills, some Vitamin C and eating a banana or two every day.
So, if you’re diagnosed with high blood pressure and you don’t want to take conventional medication consider following the program I have been following. It’s cheap, it’s easy to stick with, and it’s a natural way to help treat your high blood pressure. Just remember, if you do decide to go natural, you will have to continue doing this even when your blood pressure is diagnosed back in the normal range. Going back to the way you were eating before will only ensure your blood pressure begins to rise again.
Out with the old, in with the new. New as in “new” way of thinking. Shed the heavy weight of an overloaded and toxic mind. Why not drop the unhealthy weight by committing to a 7-day mind detox to flush-out negativity and old patterns of thinking?
Usually, when we think of the word detox, we think in terms of detoxifying our internal organs of poisons and waste. But guess what? Our mind is arguably the most important internal system in our entire body.
Yet, we often neglect to engage in a regiment to purge our mind of harmful build-up from toxic emotions and “stinking thinking”. While meditation is great in helping to clear and quiet the mind, detoxification of the mind takes mindfulness to another level.
Don’t worry, you won’t have to go on a food fast, or get your doctor’s permission for this 7-day detox program. In fact, among the good things about this no-cost diet is it’s safe and it’s extremely healthy.
You won’t have to count calories or spend money on any special foods, vitamins or supplements. And, the only withdrawl symptoms you’ll experience are the release of negative thoughts and energy. Daily practice and a “can-do” spirit is all that is required.
While it’s not probable that you will rid decades of toxic thoughts, emotions and feelings in 7 days, you will begin to renew your mind with right thinking.
The process of right thinking involves developing new thought habits. New thought habits are developed by controlling your thoughts and training your mind to entertain only positive and wholesome information.
In essence, when negative thoughts surface, replace them with positive thoughts. In other words, consider yourself engaging in thought management.
As professor James P. Porowski states, “There is no such thing as neutral thinking. Thoughts are always directed toward something ….or someone.”
Based on the blueprint in the book The Seven Day Mental Diet, by author Emmet Fox, essentially, a 7-day mind detox consists of:
Selectively choosing the subjects you dwell upon
Eliminating negative thoughts, emotions and feelings
To go on the diet, over the next 7 days, simply reframe from negative people, news, information and entertainment. Also, refuse to entertain or dwell on any negative thoughts, circumstances or conditions.
On any day of the 7-day detox diet you miss the mark, simply forgive yourself and start the diet all over. Yep, that’s right….completely over! You’re in training here, folks. Training your mind. Training your thoughts. Training the most significant asset on your body. Not the brain, but the m-i-n-d. Mind.
And believe it or not, the mind also has muscles. Resolve to strengthen your mind muscles with good thought habits. The end results are clearer thinking, improved focus, more energy, sounder sleeping, a calmer spirit and a healthier emotional well-being.
Oh yes, it’s a challenge! But, with daily practice and determined focus you CAN do it; I’ve done it! So, drop the unhealthy mind weight. Today, start your new way of thinking by controlling your thoughts and make it a lifelong habit.
After all, as Fox says, “…Your mental diet is really the most important thing in your whole life.”
Early reports are sketchy as to the details of the abduction, but it appears that the two American women were traveling in a minivan with their Egyptian guide when they were kidnapped. The Egyptian guide was also abducted, but at least three other tourists were not taken. The nationality of the remaining tourists has not been released. The group was traveling south from Saint Catherine’s monastery on Mount Sinai to the Red Sea resort, Sharm el-Sheikh when the abduction took place.
Kidnappings have been on the rise in Egypt as officials struggle to bring the nation to order following the ouster of former President Hosni Mubarak. 25 Chinese workers were kidnapped from a nearby area earlier in the week, but they were all released the following day without incident. It is believed that the American women were targeted by the kidnappers in the hopes that they would bring a ransom for their safe return. But with so little information about who may have taken them – or why – it is simply too soon to make those sorts of assumptions.
The U.S. Embassy in Cairo has yet to release a statement about the situation, but it’s safe to say that U.S. officials will be monitoring the situation very closely. Incidents like these will continue to erode the dwindling Egyptian tourism industry, which has seen a nearly 30% decline in 2011 tourism numbers from those achieved in 2010.
The kidnappings occurred against the backdrop of rising violence across Egypt, which is still reeling from the deaths of 74 fans in the aftermath of a recent soccer match. Citizens are blaming the deaths on a lack of security and have taken to the streets in protest. At least 4 additional deaths have occurred since, as protesters clash with police and military personnel.
December’s “Curtain Up,” a response to Gia Kourlas’ choreographers This is a list of choreographers A
- Paula Abdul
- Alvin Ailey
- Richard Alston
- Robert Alton
- Gerald Arpino
- Frederick Ashton
- Fred Astaire
- Lea Anderson
- Jean Babilée
- George Balanchine and dancers who inspired the next generation around the U.S. and the world. This is undeniable. Second, it moved the discourse away from a low-brow competition between cities and countries and toward encouraging Jonathan Jonathan (jŏn`əthən) [short for Jehonathan, Heb.,=Yahweh has given].
1 In the Bible, Saul’s son and David’s friend, both killed at the battle of Mt. Gilboa. David showed kindness to his son Mephibosheth. Hollander
Artistic & Executive Director
Battery Dance Company
New York, NY