Article

How to Quit Smoking

2007-09-28T01:03:00.000-07:00

The Proven Way To Quit Smoking
This article is dedicated to those who decided to quit smoking once and for all, and now are looking for ways to stop smoking. Here is the original program, that will show you how, following a few steps, you can forget this bad habit and abandon the cigarette.
First of all you need motivation. When you stop smoking it is important to know the reason why it has to be done. In this case the result is not a goal. The reason to change your life can be care about the
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health of your future children, your family, and other people you love, because they become passive smokers, winning the heart of a person that does not approve smoking is a good reason too. You can find thousands of motives to stop smoking. But don't make a test of your will-power a reason of struggle for the
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health - that usually leads a person to the beginning of the way. This makes your next try twice harder.
Next step is to put away all things that remind you about smoking. Hide as far as you can or better get rid of all the ashtrays, lighters, smoking boss... (joking). Don't feel sorry for all this stuff, if you are about to quit smoking they won't be necessary anymore. If there are some things that are really precious to you, presents or something else, give them to your friends for storage. And take them back only when you will be ready for that.
People who stopped smoking recommend such a trick as "a last cigarette". Before smoking this symbol of new life, you should rinse your mouth with 0,1% solution of silver. The connection of smoke and silver will give detasteble feeling, and this will protect you from nostalgic mood about the last smoked cigarette.
Smoking is mainly a psychological dependence. As soon as you quit smoking a plenty of free time will be at your service. Finally free from the cigarette your hands will not know what to do, so, to prevent the return of old habit you should find them another business. Try a hand trainer, beads of cell phone games. By the way, British scientists found out that the popularity of cell phone games has decreased the quantity of smokers. Researches showed that the game is a way to fight the stress; it is more effective and does no harm to health.
Not only your hands, but also your mouth will have to find a new occupation, when the cigarette is gone. Make a store of gums, even tobacco replacing once. However, a better idea is to use natural (herbal) smoking cessation products like Nicocure.
People that stopped smoking always mention that during first months they felt bad: dizziness, vomiting and total weakness are natural parts of thenicotine withdrawal process. These are the signs of recovery. These symptoms will disappear with the first smoked cigarette, so as the chances to be free from bad habit. Do not give up! Use any kinds of products for people who quit smoking: nicotine or - better - natural plasters, pills, gums, patches, anything, just don't smoke!
So, you've made it, several days without a smoke, but smokers around remind you about the old desire. It is no use to tell how to fight the temptation, the best way is to avoid it.
People, who had passed this way to the end often tell that situations, usually accompanied by smoking, such as stress, parties with smoking friends, were the hardest to cope with. Many people had never passed this barrier. Psychologists explain this as a stereotype of behavior, which stays in the memory of a smoker. In order to fight it link up your imagination. Can you see yourself as a nonsmoking person between smoking friends? Now attune yourself. Change your memories, replace a picture of you "smoker" on you "healthy person". Use the ability to control your desires and emotions given to humans.
In conclusion, I'll remind you what I've mentioned earlier, it is all about reasons and goals. If you stopped smoking and you don't want to go back, remember that the desirable goal is reached, now you receive from life much more then you had before. Be glad, be happy, using your new abilities, and this emotions will help you to keep on going as far as possible from old bad habit.

13 Keys to a Healthy Diet

2007-09-21T06:52:00.000-07:00

Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.
Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.

You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.
Following these three basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.

You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.
The following basic guidelines are what you need to know to construct a healthy diet.

1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the “good” carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.

4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7 Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

9 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.

10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.

11 Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.

12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

13 If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.

Fat Loss—Weight Loss

2007-09-21T06:41:00.000-07:00

You build muscle, you lose fat. You build muscle, you gain strength, energy, resistance, enthusiam, creativity, ability, longevity, esteem - you hit the jack pot.
Most diets don't work for long term fat loss. They're concerned with reducing weight rather than burning excess bodyfat. They strip off vital muscle, the body's major fat burning component. When you remain at a particular bodyfat level for a long period of time, your body recognizes that as your fat setpoint. Substantial time (patience, discipline and fortitude) is required to lower your fat setpoint as you seek complete and permanent changes.

The body tissue you have today, good or bad, was built almost entirely from the foods you have eaten over the past 6 months. Make a commitment today to renew your body composition.
Watch calories, watch carbohydrates. Avoid excessive fats (high calories) and carbohydrates. The big bonus here is that after a few weeks, your tastes and habits will simply change. Fats, sugar and salt become less interesting. For an intense fat burning regime, try the following tricks.

• With pad and pencil, simply list everything eaten.

• Cut fat and salt intake radically.

• Consider training in the morning - this raises the metabolic rate throughout the day. This means more fat burning and more energy.

• Make sure you get adequate fiber each and every day .

• Drink 1-2 liters of H2O during the day.

• An excellent pre-workout and post-workout meal is a Bomber Blend protein drink. And for ideal and aggressive efforts toward leanness, add the following supplements: 2 SuperSpectrim vitamin/minerals, 2 Amino Ammos & 1 gram Vitamin C.

• Don't scrutinize. Permanent changes take time. Test and record your bodyfat level every two months. If you use a scale, weigh only once a week. After an initial drop in weight, plan to lose 1/2 to 1 pound per week steadily - a realistic goal.

• Have your larger meals early in the day, making dinner the lowest calorie meal..

• After reaching your goal, be prepared to continue your diet in order to establish a new fat setpoint.

• Remember, protein is king. To assure consistent intake for muscle adaption and weight control a protein powder should be on your shopping list along with the eggs and apples.

• Always and forever, plan a disciplined low calorie day following any unusually high calorie days. Enjoy an extended workout and the subsequent high blood sugar pump.

Diabetes - Definition, Causes, Symptoms and Treatment

2007-07-28T04:44:00.000-07:00

By: Juliet Cohen

Diabetes can be caused by too little insulin (a hormone produced by the pancreas to control blood sugar), resistance to insulin, or both. Diabetes is a chronic condition. DM exhibits wide geographic variation in incidence and prevalence Diabetes mellitus (DM) is a chronic metabolic disorder caused by an absolute or relative deficiency of insulin, an anabolic hormone. Diabetes mellitus is defined as a fasting blood glucose of 126 milligrams per deciliter (mg/dL) or more. There are two basic forms of diabetes. Type 1 diabetes mellitus—formerly known as insulin-dependent diabetes (IDDM), childhood diabetes or also known as juvenile diabetes, is characterized by loss of the insulin-producing beta cells of the islets of Langerhans of the pancreas leading to a deficiency of insulin. It should be noted that there is no known preventative measure that can be taken against type 1 diabetes.
Type 2 diabetes appears most often in middle-aged adults. Diabetes causes many changes in the body. Neuropathy (damage to the nerves) affects sensation to the feet, so that pain is not felt. Diabetes affects approximately 17 million people (about 8% of the population) in the United States. In addition, an estimated additional 12 million people in the United States have diabetes and don't even know it. Diabetes is the third leading cause of death in the United States after heart disease and cancer. Males are at greater risk in regions of high incidence, particularly older males, whose incidence rates often show seasonal variation. People with diabetes often develop bacterial and fungal infections, typically of the skin. When the levels of sugar in the blood are high, white blood cells cannot effectively fight infections. Diabetes is a major risk factor for stroke and coronary heart disease, which includes heart attack.
Serious medical illness and surgery produce a state of increased insulin resistance. Controlling your blood sugar is essential to feeling healthy and avoiding long-term complications of diabetes. Diet, exercise and weight reduction should be the cornerstone of management. The treatment of markedly symptomatic patients with newly discovered type 2 diabetes and glucose levels >400 mg/dL is controversial. Medications used to treat diabetes include insulin. Medications such as thiazides, used to control high blood pressure, and niacin, used for high cholesterol, also may increase blood sugar. Everyone needs regular aerobic exercise, and people with diabetes are no exception. The good news is that the same exercises that are good for your heart and lungs also help lower your blood sugar levels. Drugs and foods known to affect the CYP3A4 system need to be used cautiously in patients treated with atorvastatin, lovastatin, or simvastatin because these agents are largely metabolized through that system.
Treatment for Diabetes Mellitus Tips
1. Serious medical illness and surgery produce a state of increased insulin resistance.
2. Controlling your blood sugar is essential to feeling healthy and avoiding long-term complications of diabetes.
3. Diet, exercise and weight reduction should be the cornerstone of management.
4. Medications used to treat diabetes include insulin. Medications such as thiazides, used to control high blood pressure, and niacin, used for high cholesterol, also may increase blood sugar.
5. Drugs and foods known to affect the CYP3A4 system need to be used cautiously in patients treated with atorvastatin, lovastatin, or simvastatin because these agents are largely metabolized through that system.

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