Making exercise a habit..

* Stick to a regular time every day.
* Sign a contract committing yourself to exercise.
* Put "exercise appointments" on your calendar.
* Keep a daily log or diary of your activities.
* Check your progress. Can you walk a certain distance faster now than when you began? Or is your heart rate slower now?
* Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how often to exercise and for how long.
* Think about joining a health club. The cost gives some people an incentive to exercise regularly.

Exercise for the new year! keep your body fit!

Rewards and Benefits

Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons:

* Exercise benefits every part of the body, including the mind. Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal — like beating an old time in the 100-meter dash.
* Exercising can help you look better. People who exercise burn more calories and look more toned than those who don't. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.
* Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person's risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.
* Exercise can help a person age well. This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help girls (and guys!) keep their bones strong.

2008 Years and the Five Elements "YEAR OF THE RAT" - Zodiac Fountain in Almaty

Years and the Five Elements
The Rat portrayed in the Zodiac Fountain in Almaty
The Rat portrayed in the Zodiac Fountain in Almaty

Persons born within these date ranges can be said to have been born in the "year of the Rat," while also bearing the following elemental sign:

* 31 January 1900 - 18 February 1901: Metal Rat
* 18 February 1912 - 5 February 1913: Water Rat
* 5 February 1924 - 24 January 1925: Wood Rat
* 24 January 1936 - 10 February 1937: Fire Rat
* 10 February 1948 - 28 January 1949: Earth Rat
* 28 January 1960 - 14 February 1961: Metal Rat
* 15 February 1972 - 2 February 1973: Water Rat
* 2 February 1984 - 19 February 1985: Wood Rat
* 19 February 1996 - 6 February 1997: Fire Rat
* 7 February 2008 - 2009: Earth Rat
* 2020 - 2021: Metal Rat

2008 - YEAR OF THE RAT "The Lucky Year!"

Though the Western rat is reviled as little more than a bottom-dwelling disease carrier, this animal is viewed much differently in the East. The Eastern rat is revered for its quick wits and its ability to accrue and hold on to items of value; rats are considered a symbol of good luck and wealth in both China and Japan. Clever and quick-witted, the Rat of the Chinese Zodiac is utterly disarming to boot. Possessed of excellent taste, this Sign flaunts its style at every turn. Its natural charm and sharp, funny demeanor make it an appealing friend for almost anyone. The Rat likes to know who is on its side and will treat its most loyal friends with an extra measure of protection and generosity.

Behind that sweet smile, though, Rats are keen and unapologetic promoters of their own agendas. This Sign is motivated by its own interests, which often include money; greed can become a problem if the Rat isn't careful to keep its priorities straight. This Sign's natural powers of charm and persuasion can definitely come in handy! Although they are often hoarders, Rats can be very generous to those in their pack, namely friends and family members who have proven their loyalty. Others might perceive them as quick-tempered and sharp-tongued, but never boorish. Verbal jousting is a great pleasure for the Rat, a Sign that everyone around will quickly learn either to love or to hate.

Rats enjoy being on the outside looking in, as the outside affords a view into the inner workings of a system or situation. The Rat's keen mind always seeks out new knowledge, to be stored away for future use. This ever-curious Sign also welcomes challenges as a way to stay sharp. If boredom sets in the Rat is no fun at all, but that isn't likely; this Sign knows how to keep itself entertained.

A valuable lesson for Rats is to learn to consider others above themselves, at least sometimes. If they can develop their sense of self and realize it leaves room for others in their life as well, Rats could find true happiness.

The most compatible match for a Rat is the Dragon or the Monkey!!!.

Dietary Source of Lycopene

Dietary sources

Fruits and vegetables that are high in lycopene include tomatoes, watermelon, pink grapefruit, pink guava, papaya, red bell pepper, gac, and rosehip.

Unlike other fruits and vegetables, where nutritional content such as vitamin C is diminished upon cooking, processing of tomatoes increases the concentration of bioavailable lycopene. Lycopene in tomato paste is four times more bioavailable than in fresh tomatoes. This is because lycopene is so insoluble in water and is so tightly bound to vegetable fiber. Thus processed tomato products such as pasteurized tomato juice, soup, sauce, and ketchup contain the highest concentrations of bioavailable lycopene. Cooking and crushing tomatoes (as in the canning process) and serving in oil-rich dishes (such as spaghetti sauce or pizza) greatly increases assimilation from the digestive tract into the bloodstream. Lycopene is fat-soluble, so the oil is said to help absorption.

Fitness Boxing of Huron Park Fitness Centre

Fitness Boxing is one of the most popular and effective ways of getting into shape and staying fit. Traditionally, a boxers training regimen results in a lean and superbly fit athlete. Suitable for men and women of any age and ability, our fitness boxing programs will help you lose body fat and significantly increase your overall fitness level.

You can choose to work out in a group class setting or one-on-one with a boxing trainer. Whichever program you choose, fitness boxing is a safe, fun and effective form of exercise and one of the best ways of cross-training. It a diverse workout but enhances hand-eye co-ordination, balance and timing.

The Huron Park Fitness Boxing Studio is equipped with,
heavy bags, speed bags, double end bags and various other boxing apparatus. The studios also have 3-minute round timing systems to allow participants to mimic a boxing match by training for 3 minutes and resting for one minute and so on.





Classes are fully equipped with all the necessary gear: jumping ropes, boxing gloves, medicine balls and target mitts.


Surrounded by redeveloped parklands, Huron Park is your facility for recreation and wellness. The Centre provides a variety of physical and wellness programs for all ages and fitness levels.






Huron Park Fitness Classes
Try some of our innovative Fitness classes. A great way to combine all the components of fitness for a great work-out.
We offer a wide variety of fitness classes as either drop in or registration. Drop- in aerobic classes are included in the purchase of your fitness membership. Classes include: total body conditioning, low impact with weights, on the ball conditioning, step classes and much more. Over 50 classes a week are offered at Huron Park.


Personal Training
Huron Park specializes in one-on-one personal training and specialty exercise programs. Workouts are customized for each individual. Clients receive effective and safe exercise programs that maximize health and well being in a positive, balanced and comfortable environment.

Our staff will evaluate your fitness level through a fitness appraisal and design a program that meets your specific needs. Huron Park's training philosophy combines the science of exercise with attention to the mind, body and soul of each individual. Semi-Private Personal Training is also available.


The Weight Room
The weight room is packed with cardio and conditioning equipment including Treadmills, Stairmasters, Stationary and recumbent bikes, Rowing Machines, Elliptical Machines, Universal Equipment, Olympic Free Weights, and all sizes of bar and dumbbells. The weight room is supervised by professional staff available to help you reach your personal goals.


Gymnasium

Huron Park Recreation Centre features a full sized gymnasium with a beautiful wood sprung floor that is great for a multitude of sports and recreational activities. The Gymnasium can be set up for Basketball, Volleyball, badminton, indoor soccer, floor hockey and much more.







Arena

Skating is a great way to have fun and get some exercise! Huron Park offers a variety of skating programs for all levels.

Some of our programs include, Public Skating, Learn to Skate classes, Summer Lacross, Ball Hockey and of course Ice hockey. Our arena has 6 dressing rooms, and a spectator seating capacity of 900.

Whether you're on the ice playing, or in your seats rooting for the home team, you'll find Huron Park Arena the perfect fit for all of your sporting event needs.


Aquatics/Swimming

The Huron Park pool has been providing the Community with swimming lessons and public swims since 1967. It is a traditional 25 meter, 6 lane pool with a depth of 12 feet in its deepest end and 3.5 ft in the shallow end. It is available to rent for birthday parties.

Swimming is the perfect activity for people of all ages and abilities. Huron Park offers a variety of swimming lessons for all ages and skill levels.

Therapy Pool

One of the newest hot spots in Mississauga is Huron Park's therapy pool.

The unique therapeutic qualities of the water can help you improve mobility, muscle tone and general fitness in a protected environment. With a ramp and stairs for easy access, it's ideal for supervised or personal therapeutic exercises.

You can try one of our unique water therapy classes or participants may bring a personal therapist or work independently. A qualified lifeguard and specialty equipment will be available for your use. The therapy pool may be rented separately or with the main pool.



Physical Recreation and Active Living are Essential to Personal Health. Huron Park Recreation Centre provides an amazing variety of physical and wellness programs for all ages and fitness levels.


Huron Park Fitness Centre:
Located at 830 Paisley Blvd. West
Mississauga, Ontario
905 615 4820
www.mississauga.ca/huronpark

Want to burn more fat and calories when you walk, swim, or run? Then take a break.

Want to burn more fat and calories when you walk, swim, or run? Then take a break.


The rate at which your body burns fuel may be boosted even higher if you break up a long cardio session into two back-to-back 30-minute sessions with a 20-minute break in between. Breather, anyone?

Start. Stop. Repeat.
How can scientists tell that a 20-minute rest helps rev up your fat burning? Men in a study who did just that (in between 30-minute sessions on a stationary bike) showed elevated blood levels of free fatty acids -- higher blood levels than those produced during a single 60-minute cycling session. And that bump in free fatty acids is a sign of increased fat burning: Circulating blood levels of free fatty acids go up when your body starts to break down fat.

More Ways to Burn Fat
Here are a few more ways to boost the fat- and calorie-burning powers of your power workouts:

* Do cardio before strength training. Here's why . . .
Wait for Weights

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Maximize the calorie-burning benefits of your workout by tackling cardiovascular exercise before strength training.

Doing cardio first can help you exercise longer, and thus burn more calories, than you would if you were tired out by weight training first. And finishing your workout with weights helps boost post-workout metabolism -- the rate at which your body burns calories after you're done. The result may be an overall better calorie burn, according to a small study.

Although all types of exercise -- cardiovascular, strength, and flexibility -- help you burn calories, cardio workouts result in the greatest calorie burn. Because of this, it may be best to do your cardio exercises first while you are fresh. You're likely to spend more time on aerobic exercise and work out harder if you haven't tired yourself out by doing other kinds of exercises first. On the other hand, strength training results in the greatest boost in post-exercise calorie burning. It boosts your metabolism for a longer period of time, helping your body burn more calories after your workout is done. Ultimately, this means that doing your cardio workout first can help ensure that you achieve the maximum calorie burn from it, and ending your workout with a strength-training session helps ensure your post-exercise metabolism stays high.

* Eat more of this.
•Burn, Baby, Burn
Your exercise program is more likely to help you burn off the fat that you eat if you consume mostly unsaturated fats.

A recent study revealed how exercising helps the body oxidize, or burn, fat consumed long after the workout. However, in the study, exercise appeared to help burn only the unsaturated fats consumed. It had no effect on the rate at which the body oxidized saturated fats eaten at a later meal.

Exercising can help your body burn the fat that you eat even hours after you have finished your workout. However, the kind of fat that you eat makes a difference. Exercise appears to help your body more efficiently burn unsaturated fats eaten at a later meal. Unsaturated fats are fats that come almost exclusively from plants products, such as olive oil or canola oil. Saturated fats come almost exclusively from animal sources, such as lard and butter.
* Build some muscle. The more muscle you have, the more readily your body burns calories.


RealAge Benefit: A physical activity program that builds stamina, strength, and flexibility can make your RealAge as much as 8.1 years younger.

Acupuncture, an effective traditional treatment.

Scientists are studying the mechanisms and efficacy of acupuncture. Researchers using the protocols of evidence-based medicine have found good evidence that acupuncture is effective in treating nausea and chronic low back pain[3][4], and moderate evidence for neck pain and headache. The WHO, the National Center for Complementary and Alternative Medicine (NCCAM) of the National Institutes of Health (NIH), the American Medical Association (AMA) and various government reports have also studied and commented on the efficacy of acupuncture. There is general agreement that acupuncture is safe when administered by well-trained practitioners, and that further research is warranted. Though occasionally charged as pseudoscience, Dr. William F. Williams, author of Encyclopedia of Pseudoscience, notes that acupuncture --"once rejected as 'oriental fakery' -- is now (if grudgingly) recognized as engaged in something quite real."

Traditional Chinese medicine's acupuncture theory, although based on empirical observation, predates use of the modern scientific method, and has received various criticisms based on modern scientific thinking. There is no generally-accepted anatomical or histological basis for the existence of acupuncture points or meridians. Acupuncturists tend to perceive TCM concepts in functional rather than structural terms, i.e. as being useful in guiding evaluation and care of patients. As the NIH consensus statement noted: "Despite considerable efforts to understand the anatomy and physiology of the "acupuncture points", the definition and characterization of these points remains controversial. Even more elusive is the basis of some of the key traditional Eastern medical concepts such as the circulation of Qi, the meridian system, and the five phases theory, which are difficult to reconcile with contemporary biomedical information but continue to play an important role in the evaluation of patients and the formulation of treatment in acupuncture." Finally, neuroimaging research suggests that specific acupuncture points have distinct effects on cerebral activity in specific areas that are not otherwise predictable anatomically.

Indications according to acupuncturists in the West


According to the American Academy of Medical Acupuncture (2004), acupuncture may be considered as a complementary therapy for the conditions in the list below. The conditions labeled with * are also included in the World Health Organization list of acupuncture indications. These cases, however, are based on clinical experience, and not necessarily on controlled clinical research: furthermore, the inclusion of specific diseases are not meant to indicate the extent of acupuncture's efficacy in treating them.

* Abdominal distention/flatulence*
* Acute and chronic pain control*
* Allergic sinusitis *
* Anesthesia for high-risk patients or patients with previous adverse responses to anesthetics
* Anorexia
* Anxiety, fright, panic*
* Arthritis/arthrosis *
* Atypical chest pain (negative workup)
* Bursitis, tendinitis, carpal tunnel syndrome*
* Certain functional gastrointestinal disorders (nausea and vomiting, esophageal spasm, hyperacidity, irritable bowel) *
* Cervical and lumbar spine syndromes*
* Constipation, diarrhea *
* Cough with contraindications for narcotics
* Drug detoxification *
* Dysmenorrhea, pelvic pain *
* Frozen shoulder *
* Headache (migraine and tension-type), vertigo (Meniere disease), tinnitus *
* Idiopathic palpitations, sinus tachycardia
* In fractures, assisting in pain control, edema, and enhancing healing process
* Muscle spasms, tremors, tics, contractures*
* Neuralgias (trigeminal, herpes zoster, postherpetic pain, other)
* Paresthesias *
* Persistent hiccups*
* Phantom pain
* Plantar fasciitis*
* Post-traumatic and post-operative ileus *
* Premenstrual syndrome [24]
* Selected dermatoses (urticaria, pruritus, eczema, psoriasis)
* Sequelae of stroke syndrome (aphasia, hemiplegia) *
* Seventh nerve palsy
* Severe hyperthermia
* Sleep Disorders PubMed:
* Sprains and contusions
* Temporo-mandibular joint derangement, bruxism *
* Urinary incontinence, retention (neurogenic, spastic, adverse drug effect) *

Additionally, other sources advocate the use of acupuncture for the following conditions:

* Infertility, regarding in vitro fertilization, see Expansions of in vitro fertilization - acupuncture

Cranberry (Extract) Concentrate for UTI

Cranberry (Extract) Concentrate for UTI


Cranberry Extract capsules help prevent UTI Urinary Tract Infection - take for both treatment and prevention.

A UTI (urinary tract infection) is a pain you know where. It means a trip to the doctor, giving a urine sample and getting a prescription for an antibiotic. Then you have to go the the pharmacy and pay a small fortune for Cipro.

Prevention is far better and Cranberry is high in vitamin C. A new study shows that cranberries may be one of the best health foods we can consume. An antioxidant comparison of some of the most common fruits found that the little red berry - in its pure form - contained the highest quantity of disease-fighting phenols, a type of antioxidant that is thought to reduce the risk of chronic diseases such as cancer, stroke and heart disease.

Cranberries may fight cancer and heart disease by pumping a higher level of a flavonoid called quercetin in the blood. Quercetin is one of the most potent dietary antioxidants. Several studies indicate quercetin may protect against cardiovascular diseases and animal studies show it protects against cancer.

Urinary tract and bladder infections are among the most prevalent bacterial infections and can be quite painful. Fifty percent of all women are confronted by these unpleasant infections at some point in their lives. The disorder is an especially severe problem when it becomes chronic - whereby some patients experience symptoms almost continually. The Escherichia coli bacterium is responsible for 80% of these urinary tract infections.

Modern research shows that cranberry provides an undesirable growth medium for bacteria in the urinary tract. Specifically, it has been shown that cranberry constituents appear to inhibit the ability of bacteria to adhere to the cell wall of the urinary tract. Regular use of cranberry significantly reduces bacterial growth in the urinary tract. Since UTI (urinary tract infections) are quite common in many females as well as males, cranberry is excellent in the prevention of this health problem. It also helps with the bladder, cystitis and incontinence.

Healthy juice for the body - CRANBERRY JUICE

Cranberry Juice—A Cocktail for the Heart

Cranberry-juice cocktail contains just 27 percent berry juice but still is the second-most potent source of antioxidants among popular fruit juices.
Cranberry Institute

Three years ago, for instance, he reported data showing that molecule for molecule, the antioxidants in chocolate exceed the potency of vitamin C. Now he finds another powerful stash of these protective compounds in cranberries and their juice. Moreover, the University of Scranton scientist reports this week at the American Chemical Society's spring meeting in New Orleans, regular consumption of that juice yields cholesterol benefits in middle-age men and women.

Many plant-based foods, especially the colorful ones, contain large quantities of polyphenols. As antioxidants, these compounds quash the damage that natural oxidants can do in the body. Indeed, a large number of disorders associated with aging—including cancer, heart disease, diabetes, and several types of dementia—have been linked to damage caused by a slow and unremitting onslaught of oxidants.

In his latest study, Vinson and his colleagues provided 20 men and women 8-ounce servings of cranberry juice cocktail, which contains 27 percent juice. He offered his recruits the type available in stores, which is heavily sweetened with high-fructose corn syrup and supplemented with extra vitamin C, or a low-calorie alternative that the Scranton scientists concocted daily from pure juice. Twelve chose the low-cal juice, which was sweetened solely with a sugar-free compound.

Drinking cranberry juice three times a day over the course of a month increased all the volunteers' blood concentration of high-density lipoprotein (HDL) cholesterol—the so-called good cholesterol—by 10 percent. The juice didn't affect low-density lipoprotein (LDL) or triglycerides, which are other fatty substances in the blood. However, epidemiological studies by others have correlated HDL-cholesterol increases of this magnitude with about a 40 percent drop in heart-disease risk, Vinson notes.

Prison Break Casting

CASTING
The premiere had eight major speaking roles with star billing. The casting process for the role of Michael Scofield, one of the series' protagonists, began several weeks before production. In an interview, Paul Scheuring recalled that most of the actors who tested for the role "would come in playing mysterious, but it was so cheesy and false." A week before the start of production, Wentworth Miller auditioned for the role and impressed Scheuring with his performance; he was cast the following day.

Dominic Purcell was cast three days before the start of production and consequently, he was the last actor to join the original cast. Purcell auditioned for the role of Lincoln Burrows, a death-row inmate and the brother of Michael Scofield, while he had a recurring role as Tommy Ravetto on North Shore. Since working on John Doe, Purcell has had an amiable relationship with Fox. Hence, he was sent the pilot script of Prison Break.[4] At first, Scheuring thought Purcell was "too much of a pretty boy" after he went to the audition with his hair styled and a tan. However, Purcell won the role and arrived on the set on the first day of filming with a shaved head, which amazed Scheuring with the physical likeness of the series' two leading actors.

Upon receiving the pilot script, Amaury Nolasco's first thought was that it was "one of those failed pilots that the network didn't really want" since most of the series pilots would have started production by that time. Admitting that he doesn't like to read, Nolasco was amazed that the script was a "huge page-turner". Prior to his last audition for the role of Fernando Sucre, Nolasco recalled his nervousness, which grew when Paul Scheuring told him that he was their favourite choice. Subsequently, he was cast in the role.

After reading the pilot script, Wade Williams initially did not want to portray the role of Brad Bellick because the character was "horrible and despicable". His reluctance stemmed from being the father of a four-year-old daughter. However, his manager persuaded him to audition for the role and Williams landed the role of Bellick. He has received many plaudits for his on screen performances.

Sarah Wayne Callies was the first actress the producers saw at the audition for the role of Sara Tancredi and was also the first to become a principal cast member. After her final audition at the 20th Century Fox lot, Callies came back outside to find that she had left her keys in the ignition inside her locked car. While she waited for the AAA to arrive, she received a call from her agent that she had been cast.

The remaining original cast included Robin Tunney, Marshall Allman, Paul Adelstein, and Peter Stormare, who were cast as Veronica Donovan, L. J. Burrows, Paul Kellerman, and John Abruzzi.

Conception ---> Prison Break

Conception


The original concept of Prison Break—a man deliberately getting himself sent to prison in order to help someone else escape—was suggested to Paul Scheuring by producer Dawn Parouse, who wanted to produce an action-oriented series. Although Scheuring thought it was a good idea, he was initially stumped as to why someone would embark on such a mission or how he could develop it into a viable television show. He came up with the story of the wrongfully accused brother, and began working on the plot outline and devising the characters. In 2003, he pitched the idea to the Fox Broadcasting Company but was turned down as Fox felt nervous about the long-term possibilities of such a series. He subsequently showed the concept to other channels but was also turned down as it was thought to be more suited for a film project than a television series. Prison Break was later considered as a possible 14-part miniseries, which drew the interest of Steven Spielberg before his departure due to his involvement with War of the Worlds. Thus, the miniseries never materialized. Following the huge popularity of serialized prime time television series such as Lost and 24, the Fox Network had a change of heart and backed the production in 2004.[5] The pilot episode was filmed a year after Scheuring wrote the script and five months later, the show was picked up as a series

A healthy movie for the mind, PRISON BREAK..

Prison Break is an American serial drama television series that premiered on the Fox Broadcasting Company on August 29, 2005. The story revolves around a man who was sentenced to death for a crime he did not commit and his brother's elaborate plan to help him escape his death sentence. Created by Paul Scheuring, the show is produced by Adelstein-Parouse Productions in association with Original Television and 20th Century Fox Television. The current executive producers are Paul Scheuring, Matt Olmstead, Kevin Hooks, Marty Adelstein, Dawn Parouse, Neal Moritz and Brett Ratner. Its theme music is composed by Ramin Djawadi, and was nominated for a Primetime Emmy Award in 2006.

The show is currently in its third season. The uniqueness of Prison Break is attributed to its serialized story structure, a similar format used by Lost and 24, and to its setting, as very few television series were primarily set and filmed in a prison. Its success and recognition as a prison drama revived interest in the genre.

-------A SHORT PREVIEW FILM-------

Belly Dancing.. fastest way to lose weight..

The performance dance form known in the West as the belly dance is based on one of the oldest social dances in world history, native to North Africa, Asia and the Middle East. Much of the support for this theory stems from the similarities between poses in ancient Egyptian artwork and the modern dance.[citation needed]

In Palestine and Iraq, this social dance is called raks baladi, and is performed by people of all ages and both sexes during festive occasions, such as weddings, and other social gatherings for fun and celebration. It is the theatricalized version, performed by both male and female professional dancers and called raks sharqi in Arabic, that is most popular in America today.

In its native lands, boys and girls learn the dance from an early age. As with many social dances, it is learned informally through observation and imitation of their elders during family and community celebrations, as well as during informal gatherings with friends.[citation needed] Today, these ancient dances are taught in classes offered throughout the world, and skilled dancers are able to share their knowledge that has been passed down from the indigenous peoples who created them.

Coffee... What does Caffeine do to your body?

Scientific studies have examined the relationship between coffee consumption and an array of medical conditions. Most studies are contradictory as to whether coffee has any specific health benefits, and results are similarly conflicting regarding negative effects of coffee consumption.

Coffee appears to reduce the risk of Alzheimer's disease, Parkinson's disease, heart disease, diabetes mellitus type 2, cirrhosis of the liver, and gout. Some health effects are due to the caffeine content of coffee, as the benefits are only observed in those who drink caffeinated coffee, while others appear to be due to other components. For example, the antioxidants in coffee prevent free radicals from causing cell damage.

Coffee's negative health effects are mostly due to its caffeine content. Research suggests that drinking caffeinated coffee can cause a temporary increase in the stiffening of arterial walls. Excess coffee consumption may lead to a magnesium deficiency or hypomagnesaemia, and may be a risk factor for coronary heart disease. Some studies suggest that it may have a mixed effect on short-term memory, by improving it when the information to be recalled is related to the current train of thought, but making it more difficult to recall unrelated information.Nevertheless, the mainstream view of medical experts is that drinking three 8-ounce (236 ml) cups of coffee per day (considered average or moderate consumption) does not have significant health risks for adults.

Caffeine content

Depending on the type of coffee and method of preparation, the caffeine content of a single serving can vary greatly. On average, a single cup of coffee of about 207 milliliters (7 fluid ounces) or a single shot of espresso of about 30 mL (1oz) can be expected to contain the following amounts of caffeine:[59][60][61]

* Drip coffee: 115–175 mg
* Espresso: 40 mg
* Brewed/Pressed: 80–135 mg
* Instant: 65–100 mg
* Decaf, brewed: 3–4 mg
* Decaf, instant: 2–3 mg

Building Evacuation and Fire Emergencies, What to do in case of fires?

Building Evacuation and Fire Emergencies

* Fire Emergency Response
* Fire Emergencies and Emergency Action Planning
* Fire Extinguishers
* Fire Prevention

Fire Emergency Response

If you discover a fire:

* Alert people in the area of the need to evacuate
* Activate the nearest fire alarm
* Call Public Safety at 911

If a building fire alarm is sounding or you receive notification of a fire emergency:

* Feel the door or doorknob to the hallway with the back of your hand. If it feels hot, do not open it – the fire may be on the other side of the door. If you are trapped, put a cloth or towel under the door to help prevent the entry of smoke. Dial 911 and tell the Public Safety dispatcher your location and telephone extension and that you are trapped in the room and need rescue. Stay on the phone until instructed otherwise.
* If the door is not hot, open it slowly. If the hallway is clear of smoke, walk to the nearest fire exit and evacuate via the nearest stairwell to the street/grade level exit.
* Close doors behind you.
* Do not attempt to use elevators. Elevators are tied to the fire detection system and are not available to occupants once the alarm sounds.
* Assemble at the area designated in your departmental Emergency Action Plan and remain there until instructed by Public Safety or the fire department that it is safe to re-enter the building.

Muay Thai, The art of eight limbs.

Muay Thai (IPA: [/muai32 tʰai32/]; Thai: มวยไทย) literally Thai Boxing and also known as The Art of the Eight Limbs is the Thai name for a form of hard martial art practiced in several Southeast Asian countries including Thailand. It is known as Pradal Serey in Cambodia, Tomoi in Malaysia, Muay Lao in Laos and as a similar style called Lethwei in Myanmar. The different styles of kickboxing in Southeast Asia are analogous to the different types of Kung Fu in China or Silat in the Malay peninsula. The Thai military uses a modified form of Muay Thai called Lerdrit.

Muay Thai has a long history in Thailand and is the country's national sport. Traditional Muay Thai practiced today varies slightly from the ancient art Muay Boran and uses kicks and punches in a ring with gloves similar to those used in Western boxing. Muay Thai is referred to as "The Science of Eight Limbs", as the hands, shins, elbows, and knees are all used extensively in this art. A master practitioner of Muay Thai thus has the ability to execute strikes using eight "points of contact," as opposed to "two points" (fists) in Western boxing and "four points" (fists, feet) used in the primarily sport-oriented forms of martial arts.

Manny Pacquiao vs. Marco Antonio Barrera , WILL TO WIN results

Pacquiao defeats Barrera!

Saturday, October 6 2007

By Victor Perea at ringside / Photo: Chris Cozzone

Super featherweight superstar Manny Pacquiao (45-3-2, 35 KOs) took a one-sided twelve round unanimous decision over Marco Antonio Barrera (63-6, 42 KOs) on Saturday night at the Mandalay Bay Resort & Casino in Las Vegas. Pacquiao, who previously stopped Barrera four years ago, was again the aggressor and outworked Barrera, who tried to keep the fight tactical. Barrera chose to trade in the fifth, his best round, however, for the most part "Pacman" outgunned the tentative "Baby-faced Assassin." Barrera was deducted a point for hitting after the break in round eleven, a round where Barrera also sustained a nasty cut under his right eye. Scores were 118-109, 118-109, 115-112. WBO featherweight champion Steven Luevano (34-1, 15 KOs) scored a one-sided twelve round over Antonio 'T-Rex' Davis (24-4, 12 KOs) to retain his belt for the first time. Luevano dropped Davis at the end of the eleventh on the way to a 119-108, 119-108, 118-109 win.

Super Middleweight Librado Andrade (26-1, 20 KOs) once again demonstrated a world class chin before taking out a spent Yusaf Mack (23-2, 14 KOs) in round seven. Andrade was down in round one and took a lot of shots before dropping Mack three times in the seventh prompting referee Jay Nady to wave it off at 2:34. Andrade claimed the USBA title.The Contender's Steve Forbes (33-5, 9 KOs) won a close ten round split decision over Francisco "Panchito" Bojado (17-3, 11 KOs) in a welterweight bout. Scores were 96-94, 97-93 Forbes, 96-94 Bojado.Super featherweight Vicente Escobedo (15-1, 11 KOs) won an uneventful eight round unanimous decision over Miguel Angel Munguia (15-9-1). Scores were 78-74, 78-74, 80-72. Featherweight Alejandro Perez (11-0-1, 6 KOs) dropped Jaime Villa (5-3) four times before their bout was halted at :27 of round five. Featherweight Michael Farenas (18-2-2, 16 KOs) scored a second round demolition of Arturo Valenzuela (19-9-1).

COMPUTER PILLOWs as a cure for people who snores when asleep.

BERLIN (Reuters) - A German scientist has come up with a solution for snoring -- a computerized pillow that shifts the head's sleeping position until the noise stops.
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Daryoush Bazargani, professor of computer science at the University of Rostock and the pillow's inventor, was displaying a prototype of his pillow at a health conference in Germany on Wednesday.

"The pillow is attached to a computer, which is the size of a book, rests on a bedside table, and analyses snoring noises," Bazargani told Reuters.

"The computer then reduces or enlarges air compartments within the pillow to facilitate nasal airflow to minimize snoring as the user shifts during sleep," he said.

The ergonomic pillow can also be used for neck massages.

THE SOUTH BEACH DIET. How to lose weight in a healthy and fast way?

What Is The South Beach Diet?

Most people are sick of trying new diets for one reason – they do not work! What makes the South Beach Diet different is that it teaches a way of life where you rely on the right carbohydrates and fats. This new way of eating allows you to live contently without eating the bad carbohydrates and fats. In contrast, when a person eats bad carbohydrates and fats they feel hungrier, causing them to eat more, which causes weight gain. In exchange for eating right, you become healthier and can enjoy an 8 to 13 pound weight loss in just two weeks!

South Beach ImageThe Diet was created by Dr. Arthur Agatston, a highly respected cardiologist, to work with your body safely and effectively. This diet works in phases, the first two for a specific timeframe and the third phase for life. With this new approach, you can stop counting calories, stop weighing food portions, and stop feeling as though you are deprived from eating good-tasting and satisfying food! Actually, you will be eating three, normal-size meals but wait, that not all! You will also get two snacks each day and with meal plans that are designed to be flexible, you can enjoy a variety, based on what sounds good to you on any particular day.

Best of all, you will see amazing results in a short amount of time. Your hips, thighs, and stomach will be thinner, the number on the scales will go down, and all those overwhelming food cravings will be gone! Just imagine losing weight while still enjoying many of your favorite foods. With the diet, you can dine on mouth-watering foods like Chicken en Papillote, Shrimp Louis, and even Chocolate Sponge Cake and still lose the weight!
South Beach Diet Phase

There are basically three phases in SB Diet. You eat normal portion sizes In Phase 1, but all carbohydrate are restricted. This is the strictest phase in the diet and will last for two weeks. It emphasizes lean meats, such as chicken, turkey, fish, and shellfish. Low-Glycemic-index vegetables are allowed as well as low-fat cheese, nuts, eggs. Dieters should expect to lose somewhere between 8 to 12 pounds. In Phase 2, some of the banned food are slowly introduced while weight loss continue to around 1-2 pounds per week. You should remain on it until you lost your desired amount of weight. Phase 3 is for maintenance and should be followed for life. Is all about maintaining your desired weight with a healthy balanced diet. Should your weight begin to climb, simply return to Phase 1.

THE SOUTH BEACH DIET. How to lose weight in a healthy and fast way

What Is The South Beach Diet?

Most people are sick of trying new diets for one reason – they do not work! What makes the South Beach Diet different is that it teaches a way of life where you rely on the right carbohydrates and fats. This new way of eating allows you to live contently without eating the bad carbohydrates and fats. In contrast, when a person eats bad carbohydrates and fats they feel hungrier, causing them to eat more, which causes weight gain. In exchange for eating right, you become healthier and can enjoy an 8 to 13 pound weight loss in just two weeks!

South Beach ImageThe Diet was created by Dr. Arthur Agatston, a highly respected cardiologist, to work with your body safely and effectively. This diet works in phases, the first two for a specific timeframe and the third phase for life. With this new approach, you can stop counting calories, stop weighing food portions, and stop feeling as though you are deprived from eating good-tasting and satisfying food! Actually, you will be eating three, normal-size meals but wait, that not all! You will also get two snacks each day and with meal plans that are designed to be flexible, you can enjoy a variety, based on what sounds good to you on any particular day.

Best of all, you will see amazing results in a short amount of time. Your hips, thighs, and stomach will be thinner, the number on the scales will go down, and all those overwhelming food cravings will be gone! Just imagine losing weight while still enjoying many of your favorite foods. With the diet, you can dine on mouth-watering foods like Chicken en Papillote, Shrimp Louis, and even Chocolate Sponge Cake and still lose the weight!
South Beach Diet Phase

There are basically three phases in SB Diet. You eat normal portion sizes In Phase 1, but all carbohydrate are restricted. This is the strictest phase in the diet and will last for two weeks. It emphasizes lean meats, such as chicken, turkey, fish, and shellfish. Low-Glycemic-index vegetables are allowed as well as low-fat cheese, nuts, eggs. Dieters should expect to lose somewhere between 8 to 12 pounds. In Phase 2, some of the banned food are slowly introduced while weight loss continue to around 1-2 pounds per week. You should remain on it until you lost your desired amount of weight. Phase 3 is for maintenance and should be followed for life. Is all about maintaining your desired weight with a healthy balanced diet. Should your weight begin to climb, simply return to Phase 1.

CHEAP MEDICINES

CHEAP MEDICINES

A lot of Filipinos suffer from different kinds of economic crisis. 3/4s of Filipinos belong to the lower level class of society, making them incapacitated to meet their physiologic needs. Meeting the basic needs of humanity will help a person to be successful and self-actualized in all aspects. Health is the most important issue pertaining to that, which is taken for granted by a number of Filipino people. Because of poverty, instead of availing a medical health check up they choose to suffer the pain caused by an unknown illness. However, there are also a lot of FREE MEDICAL CHECK UPs, but the prescribed MEDICINES are ARE NOT FOR FREE. It will help the people to be aware of their health status, but it also increases their anxiety. Why? because they cannot afford the prizes of the medicines and the thought that they already know the kind of illness they have will aggravate the situation because it can also be foreseen as a stress for them. I guess the senate is conversing about it already. I hope this bill will be implemented all throughout cause I believe that THE CHEAP MEDICINE BILL will be of great help for for the majority.

PSYCHIATRIC NURSING definition, NCLEX

Psychiatric Nursing is an interpersonal process that promotes and maintains behavior that contributes to integrated functioning. It is a specialized area of nursing practice employing theories of human behavior as its science and purposeful use of self as it art.

PREMENSTRUAL SYNDROME, How to deal with it?

What are Pre-menstrual Symptoms?

PMS (Pre-menstrual Syndrome) is a term used to describe any symptoms which occur any time after ovulation and disappear almost as soon as the period arrives. So the crucial point is not what symptoms you experience but when.

What are the symptoms of PMS?

This is where a lot of confusion has arisen because over 150 symptoms can be classed as PMS. These can include:
Mood swings

-Irritability
-Anxiety and tension
-Bloating
-Breast tenderness and swelling
-Water retention
-Acne
-Tiredness
-Weight gain
-Headaches/migraines
-Crying Spells
-Depression
-Sugar and food cravings
-Constipation
-Dizziness

Quite a list! Personality changes associated with this time can be very severe with some women describing a Jekyll and Hyde change where they literally become a different person pre-menstrually. Women say that they know they are feeling and thinking differently to the point of being irrational but they have no control over those changes. For some women at that time the world seems completely negative, 'everything seems black', doom and gloom and they will often cry at the slightest thing without any real reason.

Supplements

The supplement programme below should be taken for at least three months in order to achieve best results

A good quality multivitamin and mineral.
Vitamin B6 (as pyridoxal-5-phosphate) 50mg per day
Vitamin E (as d-alpha tocopherol) 300 ius per day
Magnesium 200mg per day
Zinc citrate 15mg per day
GLA approx. 150mg per day

PHOTOPHOBIA, How to cure it?

The primary symptom of photophobia is the desire to squint or close the eyes when exposed to light. Any light source including sunlight or artificial light will cause the sensitive reaction. Sometimes this light sensitivity is accompanied by headaches.

Because photophobia is a symptom of another disorder, the underlying cause should be diagnosed and treated by a physician. If medication is causing light sensitivity side effects, discontinuing the drug will normally solve the problem. Patients should wear sunglasses with ultraviolet protection and a hat with a brim to decrease the symptoms. Light sources should be shielded to prevent direct light into the eyes, and sources of glare in the environment should be eliminated. Light sensitivity is sometimes a natural defense when the eye has been traumatized whether from an injury, refractive surgery, or other eye conditions. If the light sensitivity is caused by one of these situations, the eye simply needs time to heal.

Left untreated, photophobia can cause very intense pain. If you experience any symptoms, see an eye physician.

Sexually Transmitted Diseases Symptoms

Sexually Transmitted Diseases Symptoms
Common STDs have a variety of symptoms (if symptoms develop at all) and many different complications, including death.

-Chlamydia
-Most common of all STDs caused by bacteria
-No symptoms in 80% of women and 50% of men
-Discharge from the vagina or the penis, burning or pain during urination
-Transmitted through vaginal, oral, or anal sexual contact
-Ectopic pregnancy and infertility for women most serious complications
-Treatable with antibiotics

WHat to do when you have acne?

What Can I Do About Acne?

If you're worried about acne, there are things you can do to keep those pimples away:

* To help prevent the oil buildup that can lead to acne, wash your face twice a day with warm water and a mild soap or cleanser.

* Don't scrub your face. Scrubbing can actually make acne worse by irritating the skin. Wash gently, using your hands instead of a washcloth.

* If you wear makeup, moisturizer, or sunscreen, make sure they are "oil-free," "noncomedogenic," or "nonacnegenic."

* When you wash your face, take the time to remove all of your makeup.

* If you use hair sprays or gels, try to keep them away from your face because they can clog pores.

* If you have long hair, keep it away from your face and wash it regularly to reduce oil.

* Baseball caps and other hats can cause pimples along the hairline. Avoid them if you think they are worsening your acne.

* Wash your face after you've been exercising and sweating a lot.

* Try not to touch your face.

* Don't pick, squeeze, or pop pimples.

Many lotions and creams are sold at drugstores to help prevent acne and clear it up. You can try different ones to see which helps. Products with benzoyl peroxide (say: ben-zoil peh-rok-side) or salicylic (say: sa-lih-sih-lick) acid in them are usually pretty helpful for treating acne. Benzoyl peroxide kills the bacteria that can lead to acne and it also can reduce swelling (puffiness) of pimples. Salicylic acid is another acne-fighting ingredient. It causes skin to dry out and peel, which can help get rid of pimples, too.

When you use a product for acne, be sure to follow the directions exactly. Don't use more than you're supposed to because it can make your skin very red and very dry. It's also good to try just a little bit at first to be sure that you're not allergic to the product. Don't give up if you don't see results the next day. Acne medicine can take weeks or months to work.

Effects of drinking heavy liquor to the liver, Can it really cause cancer??

EFFECTS OF TOO MUCH DRINKING

Effects on the Liver
The function of the liver is to break down toxic substances (such as drugs and alcohol) and filter them from the body. In addition to this important purpose, the liver filters the blood, synthesizes chemicals needed by the body, and stores vitamins, sugars, fats and other nutrients. When alcohol is present in the body, the liver must cease its important functions and deal solely with ridding the body of the toxin. As a result, fatty acids may build up in the liver. Alcohol can damage the liver by destroying or altering its cells and may even worsen an existing liver condition. Chronic liver disease is a serious complication that affects from 5 to 15% of IBD patients.

Effects on the GI Tract Lining
While all the effects of alcohol on the gastrointestinal tract are not clear to researchers, it appears that the lining is affected. The results of this irritation can include nausea, vomiting, diarrhea, and bleeding (symptoms that IBS and IBD patients are already struggling to keep under control).

Drugs and Medications
Several medications prescribed for gastrointestinal conditions may react unfavorably with alcoholic drinks. In addition, medications put a strain on the liver's ability to rid the body of toxins and alcohol can increase that effect. See the Table below that lists drugs commonly used to treat IBS, IBD or related conditions and the possible effects when mixed with alcohol.


Positive Effects
In addition to the psychological and social benefits of the occasional drink at parties, moderate amounts of alcohol may have health benefits. Studies have indicated that moderate drinking (defined as 1 drink a day for women, or 2 drinks a day for men) may have a positive effect on the coronary system and help prevent coronary artery disease.

Conclusion
The choice to drink is an individual decision that should be made after clearly understanding the potential effects. For many with IBS or IBD, an occasional drink may not worsen their condition, but some may discover (as with other foods, through trial and error) that it does have a detrimental effect. Additionally, the effect of alcohol on the liver, the stomach, and overall health should be weighed against the positive effects as well as the importance of social drinking to quality of life.
One Drink Is…
· 4-5 ounces of wine
· 10 ounces of wine cooler
· 12 ounces of beer
· 1-1/4 ounces of distilled liquor (80 proof whiskey, vodka, scotch, or rum)

DRINKING LIQUOR

EFFECTS OF TOO MUCH DRINKING

Effects on the Liver
The function of the liver is to break down toxic substances (such as drugs and alcohol) and filter them from the body. In addition to this important purpose, the liver filters the blood, synthesizes chemicals needed by the body, and stores vitamins, sugars, fats and other nutrients. When alcohol is present in the body, the liver must cease its important functions and deal solely with ridding the body of the toxin. As a result, fatty acids may build up in the liver.
Alcohol can damage the liver by destroying or altering its cells and may even worsen an existing liver condition. Chronic liver disease is a serious complication that affects from 5 to 15% of IBD patients.
Effects on the GI Tract Lining
While all the effects of alcohol on the gastrointestinal tract are not clear to researchers, it appears that the lining is affected. The results of this irritation can include nausea, vomiting, diarrhea, and bleeding (symptoms that IBS and IBD patients are already struggling to keep under control).
Drugs and Medications
Several medications prescribed for gastrointestinal conditions may react unfavorably with alcoholic drinks. In addition, medications put a strain on the liver's ability to rid the body of toxins and alcohol can increase that effect. See the Table below that lists drugs commonly used to treat IBS, IBD or related conditions and the possible effects when mixed with alcohol.
Positive Effects
In addition to the psychological and social benefits of the occasional drink at parties, moderate amounts of alcohol may have health benefits. Studies have indicated that moderate drinking (defined as 1 drink a day for women, or 2 drinks a day for men) may have a positive effect on the coronary system and help prevent coronary artery disease.
Conclusion
The choice to drink is an individual decision that should be made after clearly understanding the potential effects. For many with IBS or IBD, an occasional drink may not worsen their condition, but some may discover (as with other foods, through trial and error) that it does have a detrimental effect. Additionally, the effect of alcohol on the liver, the stomach, and overall health should be weighed against the positive effects as well as the importance of social drinking to quality of life.
One Drink Is…
· 4-5 ounces of wine
· 10 ounces of wine cooler
· 12 ounces of beer
· 1-1/4 ounces of distilled liquor (80 proof whiskey, vodka, scotch, or rum)

Exercise of the day! Bent Over Leg Lifts.

Exercise of the day! Bent Over Leg Lifts

Start your day right.

The leg lift is one of those classic exercises that's been around for so long, most of us have probably done it at least once in our lives. One reason is because it's a great move for targeting the glutes and hips. What I don't like about the traditional floor leg lift is that, well, you're on the floor which means you're not using very many muscle groups. By moving to a standing position, the leg lift immediately becomes more challenging because now the standing leg has to work and so do the abs.
Even better is adding a balance challenge by tipping forward and holding onto a ball. The ball is unstable, so you really have to engage the core to keep your balance throughout the movement. Bending forward challenges your balance even more and really fires up the standing leg as well. The key to this move is to keep the hips stable, like headlights pointing towards the floor, and to only lift the leg a few inches off the ground, keeping the range of motion shorter than normal. If this move bothers you, try it standing all the way up.


Do it right: Bend over and place the hands on an exercise ball (more challenging) or chair. Engage the abs and make sure the back is straight (not rounded) as you lift the right leg a few inches off the floor without turning the hips. Keep the hip, knee, ankle and foot in alignment and facing the front of the room throughout the movement. Repeat for 10-16 reps and switch sides.

Food poisoning can really kill. What can we do about it?

Food Poisoning Overview
Food poisoning is a common, usually mild, but sometimes deadly illness. Typical symptoms include nausea, vomiting, abdominal cramping, and diarrhea that come on suddenly (within 48 hours) of consuming a contaminated food or drink. Depending on the contaminant, fever and chills, bloody stools, dehydration, and nervous system damage may follow. These symptoms may affect one person or a group of people who ate the same thing (this would be called an outbreak).

· The Centers for Disease Control and Prevention (CDC) estimates that in the United States alone, food poisoning causes about 76 million illnesses, 325,000 hospitalizations, and up to 5,000 deaths each year. One of the most common bacterial forms of infection, the salmonellae organisms, account for one billion dollars in medical costs and lost work time.
· Worldwide, diarrheal illnesses are among the leading causes of death. Travelers to developing countries often encounter food poisoning in the form of traveler's diarrhea or "Montezuma’s revenge." Additionally, there are new global threats to the world's food supply through terrorist actions using food toxins as weapons.

Ways on how to care for babies when they are burping, travelling, sleeping. etc.,

BABY CARE :)

Things you need to know. .

BURPING
Best thing is to place baby on your shoulder with her chest resting on your shoulder bone, support baby’s bottom with your arm or hand. Gently pat or rub baby’s back in a circular and upward motion. You can also lay baby down across your lap with her head resting on one thigh and stomach on the other. Burping should be done every after feeding.

TRAVELING
Always use an approved safety car seat when taking baby on a ride. Infants below 12 months should be placed in a rear-facing car seat. Use the correct harness snug. Pad the sides of the seat and between baby’s crotch with rolled up diapers or blankets. Do not carry heavy, unrestrained luggage around baby’s seat. Remember to buckle up too!

SLEEPING WITH BABY IN BED
Infants must be placed on their backs to sleep. Avoid placing baby down on soft, fluffy bedding such as pillows, comforters, or water beds to avoid suffocation. A firm mattress with zippered covers is the best bedding. Install bed rails or arrange the bed such that one side of the mattress is flattened against the wall. Don’t allow older siblings to sleep with a tiny baby.

HOLDING A NURSING BABY PROPERLY
Hold baby using the cradle or semi-reclining position, with her head in the crook of your arm. Firmly support baby’s back with your forearm and buttocks with your hand. Use your other hand her head and prevent it from flapping backwards. Her whole body should be facing you and her head should be in straight line with her body, not dropping back.

HAIR CARE!

NO MORE DRY HAIR!
Steps to smooth and silky hair:

Step 1: SCALP MASSAGE
Starting from the nape, apply and massage teaspoon warm olive oil to scalp in light, circular motions. Cover the hair with shower cap and leave for 30 minutes to an hour. Then rinse off. This nourishes the hair as it moisturizes and lubricates the scalp. Do this once or thrice a week, depending on your extremely dry hair.

Step 2: SHAMPOO
Shampoo as usual with your fingers, not your nails! Shampooing removes dirt and build up that may cause flakes and other forms of scalp irritation. Choose one especially formulated for dry or damaged hair with vitamins.

Step 3: CONDITION
After tapping off excess water, condition as usual. Use one that locks lot of moisture in the hair. Look for conditioners with shea or cocoa butter, jojoba oil, citrus, extracts, or aloe vera. Always apply conditioners from the hair shafts and not from the roots to prevent product build up. Rinse well.

Step 4: SERUM
Towel-dry hair. Squirt a small drop of polishing serum and comb through damp hair with finger. Style as usual. This can help seal in moisture and add shine. Use serum regularly –preferably everyday until hair’s condition starts to improve and as needed thereafter.

Step 5: DEEP CONDITION
Once a week, treat your hair to a deep conditioning treatment after shampooing (in exchange for regular conditioning in STEP 3). Apply all over the hair, comb the hair through and leave for up to 3 minutes. Then rinse. For more damaged hair deep condition two to three times a week.

HOW TO QUIT SMOKING?

'BEFORE SMOKING KILLS YOU'

Drink More Water
Water eliminates toxins from your body, including toxins from smoking. By drinking plenty of water, you will essentially be eliminating your smoker's life and starting fresh as a non-smoker.

Quit With a Buddy
If you have a friend that smokes and you have talked with them about quitting, make a plan to quit together. Not only does this offer additional support for each other, but also going through withdrawal at the same time will help you empathize with each other and increase your chances of success!

Count the days since you stopped smoking
There is a reason that recovering alcoholics and drug addicts know exactly how long it has been since they quit. They enjoy the days of sobriety. They need to know how many days of clean living they've had because it offers them hope that they can continue.
The same thinking can be applied to cigarettes. Count the days you've been smoke free. Use it as an incentive to know you can stay smoke free since you have some this far.

Enlist Support
Your friends and loved ones care about your health. When the time comes for you to kick the habit of smoking, it's a good idea to recruit your family members to be your backbone. When you need additional support, someone to talk to, or someone to get your mind off of smoking, they will be the first ones to stand up and start working for you.
Create a list of ways that the can help support you through your hard efforts because no two people are the same and what you need to help you succeed may be different than what someone else may think you need.

Will I experience weight gain when I quit smoking?
Many people who want to quit smoking worry about whether or not they will gain weight when they quit. After all, not only do we want to look our best, but we are always hearing how weight gain comes with its own set of health risks.The bottom line is even if you do gain some weight when you quit smoking, your health risks will still decrease significantly. There are also many steps you can take to limit the amount of weight gain you may experience, such as keeping healthy snacks readily available and staying active.

IUDs ARe mORe eFFEcTivE!

IUD's are safe and effective. . . .

Intra-uterine device (IUD), a hormone-free- T-shape device that’s inserted into the uterus by a gyne, It comes in sterile packages that can keep you conceiving for up to five years or more and is characterized in two ways: by their shape and the material they’re made of. Though it has come possible side effects like pain, cramping, heavier menstrual bleeding and/or menstrual irregularities, IUD’s are highly effective, economical, don’t interfere with intercourse, are easy to use, and easily reversible. In the market today, there are newer t-shaped copper IUDs that are much smaller and cause fewer side effects. Talk to your gyne to find out it’s right for you.

biRTh cOntROL piLLs

YOUR UNPLANNED-PREGNANCY RISK INCREASES WHEN YOU MIX THE PILL AND MEDS.

Popping a birth-control pill every day becomes such a reflexive habit, it's easy to forget that oral contraceptives are real drugs with potential serious interactions. But there's one interaction you must be aware of: taking the PILL with antibiotics. Thought the risk is small, some antibiotics may reduce the Pill's effectiveness. "These include common antibiotics like penicillin, which are taken for UTIs, bronchitis, and vaginal infections, "says Patrick McDonell, PharmD, associated clinical professor of pharmacy at Temple University, in Philadelphia. If you don't want a baby on board, use a backup method, such as condoms.