Achieving Optimum Health – by: Tim Ong

“Optimum health is not just the absence of disease but the presence of wellness in mental, emotional, physical, spiritual and social areas. Some would also include financial health.”

Introduction

Optimum health is essential at all levels, from the individual to the society we live in to the environment around us. We have to start thinking of wealth not just in terms of possession of money and properties but also the possession of mental, emotional, physical, social and spiritual well-being.

Mental Health

The truth is mind is the forerunner of all states.

With a proper mindset, a poor man can still be happy. Conversely, if the mindset is not right, no matter how much material possessions you may have, you may still be a very unhappy person. Thus, Gandhi said, “The world has enough for everyone’s needs, but not enough for even a single person’s greed.”

So a healthy mind is one that possesses a mindset that can lead to happiness and contentment with self and the world around us. It provides clarity of thoughts, good insight and the ability to see things through an unbiased mind.

To be able to see things through an unbiased mind is no small feat. It is extremely difficult to note or observe the unfolding of events and phenomena without judging. We habitually associate emotions or feelings to events, and allow such emotions to direct our actions. Our likes for certain things and dislikes for others are closely associated with our emotions.

Emotional Health

It is our emotions that lead us to act impulsively at times. Thus a high level of self-awareness in this area is extremely useful. In fact, it is essential to our well-being. After all, things and relationships that may take us years to build can be destroyed in a moment of anger.

There are positive and negative emotions. Positive emotions such as love, compassion and joy should be cultivated, while negative emotions such as fear, anger and hate need to be eradicated.

When asked about this, a wise sage of India once illustrated with a story:

An old man said to his grandson, “Boy, I have two tigers caged within me. One is love and compassion. The other is fear and anger.”

The young boy asked, “Which one will win, grandfather?”

The old man replied, “The one I feed.”

At times, it may seem that we have no control over our emotions. This is not true. The truth is how well we manage our emotions depends on how aware we are of our emotions, particularly on the arising of our emotions. The earlier we are able to note the arising of our emotions, we better we can manage them.

More and more researches are showing that our well-being is closely linked to our emotional and mental health. Our body’s immune system is generally enhanced by positive mental outlook and emotion. Conversely, it is depressed by negative mental and emotional states. Thus, stress, worry, anger and fear are some states that may lead to physical illnesses such as hypertension, cardiac diseases, peptic ulcers, depression and a host of other ailments.

Physical Health

To maintain an optimum physical well-being, therefore, requires us to focus not only on our body but also our mind and emotions.

On a physical level, our body can be kept healthy through adequate sleep and rest, proper nutrition, regular exercises and a healthy environment that is free from pollution.

Spiritual Health

Throughout the ages, wise men have consistently informed and taught us that we are essentially spiritual beings.

Although medical science has not been able to reveal to us our spiritual nature, there are many indirect evidence that we would be foolish to ignore. Stories from people who had gone through a near death experience (NDE), or dying people with heightened nearing death awareness, or simply a cure from an ‘incurable’ disease all suggest that there is more to life than just the physical state.

Major religions of the world all based their teachings on the belief that we are essentially spiritual beings. According to these teachings, our physical existence is secondary.

While it may be true that we should focus our life more on our spiritual nature than our physical nature, it would be difficult for the majority of people to do so, at least not immediately. Things cannot change overnight. Mindset, however, can, and that is perhaps the best place to start.

Financial Health

However, on a more mundane level, most people are still stuck on how to survive from day to day, where to get the next cheque to pay for the house installment, so on and so forth.

Practically, therefore, we need to look into ways to achieve a financial state that would theoretically free us from the constrain of ‘forced’ work. This is where the concept of financial freedom is so attractive. According to this concept, one should strive for a state where we have one or more than one source of income that can be generated passively, that is, even when we don’t work.

This is what Robert Kiyosaki termed as ‘passive income’.

According to him, passive income can only be achieved by becoming an investor or a business owner, not a sole proprietor or an employee. To become an investor or a business owner, you must spend the time and money to acquire financial intelligence. Unlike IQ or EQ, you can acquire financial intelligence through self education.

To get a financial health check-up, consult an accountant, a banker or a financial planner you can trust.

Healthy Relationship

“No man is an island, entire by itself.”

As a medical doctor, I am in a unique position to confront and comfort dying patients. One of the most important thing that I have observed is that dying people do not ask about their money or possessions. Instead, they focus their remaining energy and strength on trying to heal wounded relationships. It is as though there is an inherent need to get a proper closure to a relationship.

Thus, forming and cultivating a healthy relationship is important for our well-being. Unfortunately, this is something we often ignored until it is too late. If there is any forgiving to be done, or the need to be forgiven, leaving things to the last minutes may end up with an unfulfilled desire for a closure.

Knowing this now, shouldn’t we spend more time and effort in improving our relationship with our loved ones, especially with our parents, spouse, children and siblings?

About The Author Tim Ong is a medical doctor and author of the online “Build From Within” newsletter series. He is also the webmaster of The Self Improvement Site (http://www.theselfimprovementsite.com), Klinik Ong (http://www.klinikong.com) and Caring For The Terminally Ill (http://www.caring-terminally-ill.com). You may sign up for his free newsletter at http://www.theselfimprovementsite.com/signup.html.

Do You Make These South Beach Diet Mistakes? – by: Neil Stelling

The South Beach Diet works, for most people. Its low fat, low carb approach helps you lose weight quickly and easily. Health benefits are great too.

But there’s some easy mistakes you must avoid.

Gain Weight in Phase 2

Most people do well being strict in Phase 1. But what happens when you switch into Phase 2 ? Often, you put some weight back on again. Why ? Because your body’s starved of carbs for 2 or 3 weeks. At the start of Phase 2 it grabs at every carb you give it, and turns them into fat. I learned this lesson the hard way, gaining 2 lbs in my first Phase 2 week. So reintroduce carbs slowly when you go into Phase 2, and make sure they’re good carbs.

Feel Hungry

Yes, if South Beach makes you hungry, you’re doing it wrong. You don’t need to feel hungry. Eat 3 meals a day, with snacks in between, choosing from the foods allowed in your current phase.

Stay in Phase 1 for too Long

Isn’t Phase 1 great ? You can lose from 8 to 13 lbs in just 2 weeks, without being hungry. So why leave Phase 1 ? Why not keep up your rapid weight loss ? Because you must start adding some carbs back in. A healthy diet includes some good carbs like wholemeal bread, porridge and fruit. A permanent Phase 1 also gets a little boring, and you’ll start to cheat. Yes you will. A few biscuits here, a few biscuits there, and soon you’re cheating rather than dieting. It’s better to switch into Phase 2 after 2-3 weeks, and accept a slower healthier weight loss.

Fall Victim to Bread Craving

How many people list ‘bread’ as an addiction ? Seriously, there’s a lot. Unfortunately, white bread is right near the top of the Glycemic index, and about the worst food you can eat on your diet. When you get into Phase 2 you’re allowed to eat bread, but only slices of wholemeal. Same with rice and pasta. Small amounts, and ideally whole grain versions. Bad carbs add weight.

Ignore the Health Benefits

Most people start a diet to lose weight. I guess that’s what a diet is for. But some diets, particularly South Beach, have major health benefits. In fact, it’s worth going on the South Beach Diet just for the health benefits, even if you don’t lose weight (but you do). My blood pressure was high when I started. After 3 weeks it was back to normal. People with pre-diabetes, or potential heart problems, can much reduce their risk by following this diet. So there’s lots of beneficial internal changes in your blood chemistry happening while you’re losing weight.

So if you follow the South Beach Diet properly, you’ll get great results. You’ll lose weight quickly, keep it off, and get some major health benefits.

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Discover easy to follow weight loss secrets with a free mini-series of South Beach Diet Tips. And learn how to get your own ‘virtual personal trainer’ video. Click http://www.south-beach-diet-video.com/ata or send blank email to mailto:southbeachtips@digilectual.com?subject=subscribe

About The Author Neil Stelling successfully lost weight on the south beach diet.

5 Ways To Make Protein Benefit You – by: Lee Cummings

Imagine this … What if you could –

Increase the rate of your metabolism.

Burn more stored body fat.

Maintain more muscle mass by eating protein rich foods.

Calculate the correct amount of protein needed for your body.

Learn about the best food sources of protein.

As you are looking for ideas, here is proven nutrition information about how protein can benefit you.

1. Are you aware that protein increases the rate of metabolism of your body because it is Thermogenic? – because it takes more calories to process protein rich foods and nutritional supplements.

“Thermogenic” refers to the normal Thermogenesis process your body goes through in digesting and using the food you eat and the burning of calories and fat from that food. i.e. – producing energy from the food you eat.

The body requires more calories to process or digest protein than it does to digest fat or carbohydrates. Thus your metabolism is raised by consuming protein rich foods.

Here is a good resource for more information about Thermogenesis: http://www.mpcoffee.com/thermogenesis.htm

2. Increase the rate at which your fat cells are able to burn stored fat!

You’ll probably disagree with this, however…

Soy protein also contributes to the body’s ability to burn fat because as you eat more protein your metabolism is raised and it enables your body to burn stored fat instead of storing more fat.

Dr. Robert Atkins – author of the Atkins diet, as well as Dr.’s Michael Eades and Mary Dan Eades – authors of the “Protein Power” books, all talk about the proven power of protein and the importance of soy protein in particular.

More about soy protein in a little bit…

3. Maintain muscle mass by eating plenty of protein rich foods.

Realize that by eating more protein rich foods, you will maintain muscle mass and more muscle mass means you will:

• raise your metabolism
• burn more fat

Understand that your muscle tissue needs protein to maintain itself and when your body does not get enough protein, one of the first places it will get protein is from your muscle tissue.

Let’s also remember that one of the most important muscles in the body is your heart. You don’t want to damage that muscle do you?

Remember, muscle is protein and protein is Thermogenic – When you do not eat enough or get enough nutrition, the body goes into a “starvation mode” and it will hang on to what it’s got. That means it will hang onto fat stores as long as it can.

Since the body does not know when it will get more food or nutrition it is going to hang on to all the fat it has and begin to burn the protein found in your muscle tissue.

Eating less is not the best way to go because it starts to LOWER your metabolism and take away your ability to burn stored fat.

4. Are you feeling hungry when changing your eating habits to a more healthy lifestyle?

Maybe you are not getting enough Protein. You might be wondering just how much protein do I need?

Dr.’s recommend that you get nearly your body weight in grams of Protein. The average woman needs about 100 grams of protein every day. The average man needs about 150 grams of protein every day.

This is an average person who is moderately active. The more active you are the more protein you will need for your active lifestyle.

This is especially important if you are a person who works out several times a week. Protein and calorie intake are a concern when you are an active person who burns many calories (and potentially muscle) during a workout session.

Because it may be difficult to get enough protein without over eating, here are some suggestions to increase your protein intake while on your program.

Have you ever considered integrating a high protein (and preferably low carb) meal replacement shake into your daily diet? Whether you need to lose weight or not, nearly everyone can use more nutrition and protein in their daily diet.

Depending on your favorite shake mix, it could be anywhere from 9 to 18 grams of protein per shake and it will be loaded with vitamins and minerals your body needs.

Here is a suggested “Power Protein Shake” recipe:

Add 1/2 cup cold water and 3 Tbls of a High Protein low carb shake mix, to a blender.

Using the lowest speed blend the water and shake mixes together.

Then add 3 ice cubes, a banana or your favorite fruit and blend on a high speed for a special “Power Protein shake”!

More protein, fewer carbohydrates and calories than a regular shake mix made with milk or soy beverage are the benefits of the “Power Shake”.

The “Power Shake” also helps to keep you feeling fuller and satisfied the during the day and will help you eat less while maintaining the benefits of a protein shake!

Another way to give your body more protein is to eat a High Protein Low Carb power bar which may have 8 – 15 grams of hunger fighting protein. These power bars always make a great snack.

Use this in combination with the Shake mix and your normal meal(s) to get all the protein your body needs each day!

5. Do you know what one of the best sources of protein is? Many people say beef or meat in general.

These are great sources of protein, however are you aware that one of the best sources of protein is Soy Protein?

We won’t have the time to go into all the benefits of soy protein here, however there are some important points to highlight.

Plant-based Proteins, like those found in soy, have been proven to help lower LDL (bad) cholesterol and elevate good HDL cholesterol. This contributes to less build up of bad cholesterol and helps prevent heart disease and clogged arteries.

This in turn helps prevent heart attacks and strokes. Products which contain soy protein may be able to carry the FDA approved “Heart Smart” symbol which means – “Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease”

Animal Proteins vs. Plant-based Proteins –

Animal Proteins like meat and dairy, can be loaded with saturated fat and cholesterol. This type of protein can elevate the LDL (bad) Cholesterol when it remains in your diet for long periods of time.

Over the years, high LDL cholesterol in the blood combined with elevated homocysteine levels can lead to heart disease and clogged arteries. This in turn can lead to heart attacks and stroke.

So, try to replace high fat animal proteins with better cuts of meat – preferrably grass fed beef and plant-based proteins like soy.

Also, replacing saturated fats with unsaturated fats like those in olive oil will help you avoid the negative health effects associated with high LDL cholesterol and saturated fats.

I know that reading this article has inspired you to take action.

When you follow these 5 tips, you may find that you can give your metabolism a boost and burn more stored fat because protein is thermogenic.

And because of this fact you can maintain more of your muscle mass by burning the protein you take in from food and supplements instead of burning the protein of your muscles.

Finally you will do your body well by taking in more high quality animal based protein and especially more soy protein which is good for your heart and circulatory system.

About The Author Lee Cummings has been studying natural proven nutrition for 9 years. Because he has shown people how to get the results they want with natural proven nutrition, he has helped dozens of people feel better and gain energy over the last 4 years. Lee is the publisher of the monthly LC Nutrition newsletter. For more information on how proven nutrition will help you, visit http://www.LC-Nutrition.com leeman@jadetech.com Please feel free to use this article in your newsletter or on your website (with resource box included and use an active link). This article may not be used in any e-mail promotions that do not conform with federal law. If you use this article, please send a brief message to let me know where it appeared: mailto:leeman@lc-nutrition.com

This Article Will Shock You If You Use Toothpaste – by: Kathy Joyce

This article will shock you if you use toothpaste, shampoo, shower gel, bath foam and other personal care and household products.

Most of us happily purchase personal care and household products without giving it a second thought.

Take a look on the back of some of your products and take the bathroom test today!

Do you have any of the following ingredients listed

Sodium Lauryl Sulpate,

Sodium Laureth Sulphate,

Aluminium, Alcohol,

propylene Glycol, and

DEA

Sodium Lauryl Sulphate is commonly found in toothpastes, bubble bath, shampoos and soaps. It’s used as a thickener and foaming agent, but has also been found to be a skin irritant.

Shampooing your hair with a shampoo containg SLS can put as many nitrates into your body as if you ate a pound of bacon! Sodium Lauryl Sulphate is also used as a wetting agent in garage floor cleaners and engine degreasers.

Sodium Laureth Sulphate is a higher foaming version of SLS and may be less irritating, however it may cause drying. Like Sodium Lauryl Sulphate it may cause the potentially carciogenic formation of nitrates on reacting with other product ingredients.

Aluminium is commonly found in deodorants. Used regularly it can increase the risk of alzheimer’s by up to 3 times. (From Natural Health May-June 1983)

Alcohol is found in mouthwashes. Mouthwashes containing high amounts of alcohol have been implicated in cancers of the mouth and throat, according to a 1991 study from the National Cancer Institute.

Propylene Glycol is found in a wide range of personal care products including cosmetics, shampoos and foam baths.

Propylene Glycol is a cosmetic form of oils found in brake and hydraulic fluid, as well as antifreeze. In cosmetic products it stops moisture escaping from the skin. Material Safety Data Sheets warn users to avoid skin contact with propylene glycol as this strong skin irritant could cause kidney damage and liver abnormalities.

DEA is a wetting agent used to provide a lather in shampoos, skin creams and cosmetics. On it’s own it’s not harmful, but during storage on a shelf or in a bathroom cupboard it may react with other ingredients to produce carcinogens.

Read what Dr Samual Epstein has to say about DEA http://www.preventcancer.com/consumers/cosmetics/diethanolamine.htm

About The Author For a safer alternative visit www.healthandbeautytowealth.com/cart2/bathroom.html. Subscribe to healthtowealth newsletter. A monthly ezine packed full on useful tips on online marketing and health related info. mailto:subscribe2healthtowealth@getresponse.com healthytowealth@aol.com

Damn, That Pain In My A##! Here’S What You Need To Know About Piriformis Syndrome (Sciatic Pain)… – by: Jesse Cannone

If you’re reading this article, it’s a good bet that you have a radiating pain running down the back of your leg that just won’t go away. If what I’m about to tell you sounds familiar, don’t worry, help is on the way.

Sciatica and Piriformis Syndrome are the same condition… it is just that the medical community is starting to call the condition by the muscle (Piriformis) that is involved and getting away from calling it by the name of the nerve that is involved (sciatic) nothing more than semantics.

Did you go see your primary care physician and get diagnosis of Sciatica only to have them refer you to an orthopedic specialist and than get a diagnosis of Piriformis Syndrome… and than be told to see a Physical Therapist and the PT tells you a little heat, ultra sound, electrical stimulation and some therapeutic exercises and we will have you good as new???

If this is the path you have been down and you’re tired of all the worthless treatments that just don’t work, you must read this article! I guarantee you, it will likely be far different than what you have read or heard anywhere else!

First, let me tell you why today’s traditional treatment methods just flat out miss the boat. The medical community is so conditioned and focused on treating only the symptoms and trying to get in as many patients a day as possible, that many people are misdiagnosed and/or mistreated.

Sciatic pain is simply caused by pressure being placed on the sciatic nerve and there are primarily four things that can create this… you may have one or more of the following:

1. Pressure caused by shortening and tightening of the piriformis muscle. This is almost always due to months or years of muscle imbalances in the hip rotator muscles.

2. Pressure caused by spinal stenosis, which is a decrease in the space between the vertebrae. This is primarily caused by uneven pressure and compression due to muscle imbalances.

3. Pressure caused by Isthmic spondylolisthesis which is simply when a vertebrae slips or moves… this can sometimes pinch the sciatic nerve but often times people who have this condition don’t have any pain, symptoms, or even know they have it!

4. Pressure caused by a herniated or bulging disc. A herniation is when a disc protrudes out from between the vertebrae and this can either be caused by an event like a car accident, or, by months or years of uneven pressure due to muscle imbalances. It is also important to note that many people with herniated discs don’t even experience pain or symptoms, and many don’t know they have the condition.

As you can see, there is a trend here… in nearly every case, muscle imbalances are the primary cause of the pressure being placed on the sciatic nerve.

If you are not sure which one of the four is causing your sciatic pain, I recommend you start with the basics. Most cases of sciatic pain are caused by muscle imbalances so if you begin to work on correcting any muscle imbalances you have, you should start to see improvement right away.

There are several self assessments you can perform to help identify which specific muscle imbalances you have and these are covered in our Lose the Back Pain Video along with step-by-step instructions on what to do to eliminate your imbalances and pain. You can learn more by visiting http://www.losethebackpain.com

Sciatic pain comes about either due to a traumatic event, muscle imbalances, or a combination of both.

The event scenario is most likely the catalyst for sudden onset of sciatic pain. So what happens… when there is undue stress on the Piriformis muscle that stress causes it to go into spasm and then you have pain due to the Piriformis muscle putting pressure on the sciatic nerve.

In most cases, people go to physical therapy or minimize their physical activity to break the pain – spasm cycle and in most cases your symptoms subside. However…the event will also set you up for a life time of sciatic pain if the Piriformis muscle does not recover 100% in both strength and flexibility.

When you have an injury to a muscle, both strength and flexibility are compromised, and if your recovery ends before strength and flexibility return, you will never be 100% and will likely struggle with the problem forever.

The other way sciatic pain creeps into your life is due to your lifestyle and habits, and that is what we like to call the process. The process can be described as a prolonged onset of symptoms based on your everyday activities…

However, from a technical stand point the process really describes the development of the muscle imbalance in your hip. The Piriformis muscle is responsible for external rotation (moving your leg so your feet point outward). So over time that muscle gets tight from the positions you put your self in and weakens from lack of use.

Let me give you some examples of what I mean:

1. If you sit on the edge of your chair with you legs separated and your feet pointing outward you are keeping your Piriformis muscle in a shortened position and that’s how it gets tight and with extended sitting in that position, it gets weak form lack of use. Hence the imbalance.

2. Another example is runners and bikers who actually work very hard tend to get sciatica because they fail to keep a strength vs. stretch balance in their workouts. Hence the imbalance creates a greater pull toward external rotation and the result is a tight Piriformis and an irritated sciatic nerve creating pain.

These are just two examples of how muscle imbalances can affect the Piriformis muscle and cause Sciatic pain. You may not be a runner or cyclist but I’ll bet you have muscle imbalances that are causing your sciatic pain!

To learn more about muscle imbalances and how they affect your body, please read our article “Aches, Pains, and Injuries” which you can find on our website here: http://www.losethebackpain.com/achesandpainsarticle.html

Recovery Tip: In severe cases, the sciatic pain can run from the top of the hip to the bottom of the foot. It is very important to recognize that changes and shifting of pain is often times a sign of improvement. Further more as a way of gauging recovery, take note of how far down the leg the pain goes. If the pain goes to the foot one day and then only makes it to the calf and then to the knee and then it can only make it to the hamstring that is a sign of improvement. You should feel good about those noticeable improvements and this should give you encouragement to keep working toward a full remission of pain.

So how do you get rid of your pain? Will learning one new stretch be enough? It very well may be. However depending on the severity of your condition you may need to change your activities of daily living to include new stretches, new exercises that include the use of the hip rotators like roller-blading, basketball, tennis, etc, and even better, specific corrective exercise specific to your situation… like those covered in our video. As always, learn as much as you can about your condition, so that you can ask the tough questions to your healthcare providers and get the best care possible.

One last point, sciaitic pain is not caused by a lack of prescription medications so don’t think that taking some anti-inflammatories or muscle relaxants will fix it… it won’t! Also, many people are able to eliminate sciatic pain within days just by performing a few exercises and stretches… but not general exercise… the exact corrective exercises and stretches they need to do.

Find out what’s causing your sciatic pain and learn exactly which exercises and stretches you should be doing by watching our Lose the Back Pain Video. Order your copy now online at http://www.losethebackpain.com

About The Author Article by Jesse Cannone of http://www.losethebackpain.com. Jesse is a certified personal fitness trainer and post-rehab specialist and he has helped hundreds of individuals to eliminate their back pain. Visit his site now and be sure to sign up for his free email course on eliminating back pain. support@losethebackpain.com

The Health Benefits of Sex – by: Susie Michelle Cortright

Quick quiz: Would you rather run 75 miles or have sex three times per week for a year? Research shows that both activities burn the same number of calories. (7,500, to be exact.)

We often think that something that feels good can’t possibly be good for us. Now it’s time to think again.

Sex in a loving, intimate relationship has numerous health benefits. In women, for example, the sexual act triggers the release of oxytocin. Oxytocin promotes feelings of affection and triggers that nurturing instinct. In men, sex encourages the flow of testosterone, which strengthens bones and muscles and helps transport DHEA, a hormone that may be important in the function of the body’s immune system.

Paul Pearsall, Ph.D., author of Superimmunity, also maintains that sex in a loving relationship helps the immune system by increasing the flow of certain chemicals in the body.

Hugh O’Neill, editor of Men’s Health magazine, recently listed some health benefits of sex, as well. Regular sex is regular exercise and has similar benefits, including improved cholesterol levels and increased circulation. Men’s Health also reported that men who have sex at least three times each week may have a decreased risk of developing prostate problems.

Sex, like exercise, releases endorphins. Endorphins contribute to the runner’s high and diminishes pain levels.

An active sex life may help us live longer, too. Dr. David Weeks, a clinical neuropsychologist at Scotland’s Royal Edinburgh Hospital, conducted a study of 3,500 people ranging in age from 18 to 102. Weeks concluded that sex actually slows the aging process.

Sexual therapists remind us that frequent sex is a form of exercise. And feeling secure in a relationship leads to feeling happier, which could lead to greater health–and a younger look.

In fact, these studies indicate that intimacy plays a key role in the health benefits of sex. A promiscuous sexual relationship may actually produce an opposite effect by introducing a sense of anxiety and fear.

In spite of all these health benefits and the sheer pleasure of the act, Americans may still need a boost. At least one-third of American couples report “inhibited sexual desire,” according to The Masters and Johnson Institute.

Sex therapists say sex acts on the principal of “use it or lose it.” So, for your heart, mind, and soul, the best advice may be to “Just do it!”

About The Author Susie Michelle Cortright is the author of several books for women, including Rekindling Your Romance After Kids, and founder of the award-winning Momscape.com, a website designed to help busy women find balance. Visit http://www.momscape.com today and get Susie’s *free* courses-by-email “6 Days to Less Stress” and “Rekindling Your Romance After Kids.”

6 Questions To Ask Before Hiring A Personal Trainer – by: Jon Gestl

Once reserved only for the rich and famous, personal fitness training has hit the mainstream. A personal trainer is now as common as a pair of good cross trainers and a water bottle.

But unlike your hair stylist, your fitness trainer doesn’t need to be tested and licensed by a state licensing board. Someone with little more than a great body–but no experience–can print business cards, call themselves a personal trainer, and take your money.

So if you’re looking for a trainer, you’re on your own. Here are six questions to ask trainers either in person or by phone before hiring them.

1. Can I have references?

This is the best way to get honest information. A prospective trainer should be more than happy to give you a list of at least three clients whom you can contact. Ask the references if they achieved their goals, how the trainer helped them to do so, and what they liked best about the trainer.

If the trainer refuses to give references or acts as though it is a major inconvenience, look elsewhere.

2. Through what organization are you certified?

Certification is a credential given by an agency or institution with its own educational and testing procedures. Quality credentialing agencies require a thorough, and often expensive, process of certifying trainers. Usually this includes written, oral and practical exam components. Other agencies will literally “sell” a certification as long as the check clears.

Current popular and reputable certification associations include the National Strength & Conditioning Association (NSCA), the American College of Sports Medicine (ACSM), and American Council on Exercise (ACE). Certification from any of these organizations doesn’t guarantee trainer excellence but shows only that the person successfully passed the minimum requirements for certification. While important, certification is a factor that should be used in combination with all of the other information that you are collecting.

The trainer also should also be certified in CPR/First Aid and be able to show you the credentials.

3. What is your training/exercise philosophy?

A credible trainer should be able to explain a philosophy of exercise training. You don’t need a doctoral dissertation here, only a description of how they help clients reach their goals. How do they train clients? How do they motivate them? Is there an assessment process? Find out as much as you can about how they work with clients to achieve goals.

What you are looking for here is a reflection of trainer credibility. If the trainer says something like “I kick my clients’ butts…No pain, no gain, dude,” thank them for their time and move on. Be an intelligent consumer. Ask for specifics and clarification if you don’t understand something. This person is going to tell you how to exercise, give you lifestyle information and hold very heavy weights over your head.

3. How much do you charge and how do you expect payment?

Prices for personal fitness instruction vary widely based on where you live and trainer qualification and experience. As with everything else, you usually get what you pay for, but there’a no guarantee that the most expensive trainer will be the best suited for you and your goals.

Talk to other people who have used fitness trainers. Or call health clubs near you to determine the average rate in your area. If the trainer is meeting you at your home, expect to pay slightly more than average. If you are meeting at a health club, prepare to cover the cost of a guest fee if there is one.

Get specifics on all fees and how payment is to be made. Some trainers charge on a per session basis, while others offer packages and discounted rates for a given number of pre-paid sessions. Some accept only cash. Others accept checks and credit cards. Most fitness trainers have some sort of cancellation policy. Agree on all financial obligations before the first session and insist that both parties sign a billing contract.

Avoid at all costs the trainer who responds to a question about fees with statements like “How much can you afford?” or “How much are you looking to spend?” This is someone who has their wallet—not your fitness goals—in mind.

5. How do they look?

You should never base your selection solely on physical appearance. A person with a flawless-looking body may not know the first thing about safely teaching you how to achieve your own goals. This is especially true if they have achieved their own results through things like drugs, eating disorders or exercise obsession.

The person you hire will be teaching you skills and lifestyle habits and doesn’t need to look like a model in a fitness magazine. But trainers do need to practice what they preach. Let’s face it. Are you really going to respect someone’s opinion if you’re in better shape than they are? Probably not.

6. What’s your comfort level?

Above all, make sure you choose a trainer with whom you feel comfortable and whether their personality is a good match with yours. Above all, trust your instincts. Hiring someone with superior training knowledge is worthless if you don’t feel comfortable. You need to trust, respect and feel at ease with them.

You wouldn’t buy a pair of exercise shoes without at least trying them on to see if they’re comfortable. The same concept holds for hiring a personal fitness trainer. Set up an interview, ask the right questions, and follow your instincts for the perfect fit.

About The Author Jon Gestl, CSCS, is a personal fitness trainer and instructor in Chicago specializing in in-home and in-office fitness training. He is a United States National Aerobic Champion silver and bronze medalist and world-ranked sportaerobic competitor. He can be contacted at jongestl@jongestl.com. jongestl@rcn.com

How to Manage Your Mood with Food – by: Susie Cortright

Here’s a meal-by-meal guide to eating for energy and managing your mood with food.

Breakfast

Eating a good breakfast boosts your concentration and revs your energy, particularly in the morning when you may need it most. Without breakfast, you’re more likely to make that second pot of coffee by mid-morning.

Instead, keep your blood sugar on an even keel with complex carbohydrates. Avoid refined carbohydrates, such as white bread and white sugar. These have a high glycemic index, which can cause spikes and dips in your blood sugar levels.

The right complex carbohydrates provide your brain and muscles with the steady flow of the energy they need. Grains are great sources of B vitamins, which aid in the metabolic production of energy. The best carb choices for breakfast are natural whole-grain breads and cereals.

For the best breakfast, add a low-fat protein, such as yogurt, cottage cheese, or skim milk, and watch your fat intake as well as your meat consumption (meat takes more energy to digest).

Mid-morning snack

Turns out, snacking may not be such a bad idea. Eating every few hours helps your body use nutrients more efficiently. It stimulates your metabolism, keeps your blood sugar levels steady, reduces stress on your digestive system, and decreases hunger, which means you’ll be less likely to overeat when mealtime finally rolls around.

If you’re craving carbs, which many of us do at this time of day, choose whole-grain bread, cereal, or fruit.

Fruits and vegetables deliver a low-fat, high-fiber alternative to the vending machine choices. Raw carrots and sugar snap peas, for example, provide a crisp, satisfying crunch and won’t zap your energy. Challenge yourself to eat at least five servings of fruits and vegetables each day.

For maximum energy throughout the day, avoid foods that are laden with simple sugars, such as cookies, pastries, candy bars, and sodas, which can bring on erratic blood sugar levels.

Instead, try some lean protein (low-fat yogurt, cottage cheese or lean meat) to help tide you over until lunch.

Lunch

At midday, go light. Because a hefty helping of carbohydrates can increase the amount of seratonin in the brain and cause that sleepy feeling, focus on low-fat protein.

Protein can actually raise energy levels by increasing brain chemicals called catecholamines. Eat a lunch of low-fat cheese, fish, lean meat, poultry, or tofu.

Mid-afternoon snack

Choose something that will keep you satisfied until dinner. A little bit of fat is fine. It gives those carbohydrates and proteins some staying power. My favorite? All-natural peanut butter and a few crackers.

Before your work-out

Carbohydrates are fastest to digest and pack quick energy. Add protein for staying power, but stay away from fats. They can make you cramp.

Dinner

The agenda for the evening can dictate what you’ll eat for dinner. Need to stay on overdrive for back-to-school night? Choose low-fat proteins. If you’re in relax mode, indulge a little.

Whatever’s on the menu, remember the Pie Test. Envision your plate as a pie. Seventy-five percent of the pie should be filled with fruits, vegetables, and grains and 25 percent with other foods, such as diary products and meat.

Before bed

Before turning in, a carbohydrate-rich snack can supply seratonin to help you fall asleep. But go easy. Too much food can reduce the quality of your sleep.

Eating for energy is one of the most effective, powerful, and fast-acting mood-boosters. Try it today and see!

About The Author This article is excerpted from More Energy for Moms, an interactive mind-body-spirit fitness program, designed exclusively for moms. Its creator, Susie Michelle Cortright, is the author of several books for moms and founder of the award-winning website Momscape.com Visit today to get her free course-by-email, “6 Days to Less Stress”: http://www.momscape.com

The Art of Worrying – by: Ieuan Dolby

I am worried. I have been biting my nails for weeks and now there is not much left (skin doesn’t taste very good) on my hands and feet to chew on. I have been bent over the sink retching, I am constantly nauseated with pounding headaches beating out a death march in my skull and yet, life goes on. To say I am worried is placing the situation into a category far above its position – I am sick with worry. I am worried to death and I am sick of being worried about nothing. I am even tired of being worried about being worried about nothing – and I worry about that as well!

Worry comes in many forms and under many guises – call it what you may. Angst, apprehension concern, distress, foreboding, tension, unease, misgivings, fretfulness and nervousness to name but a few of the Uncles, Cousins and Sisters of the large family called Worry. Whatever you call it, all can and will eventually lead to the same result called stress. Stress is a major problem for everyone and is a serious health hazard. Worry gnaws away at the heart and soul: chomps away at skin and bone until it is inside your body and controlling all that you are made of. Worry climbs inside a person’s body and takes over in every way imaginable. Worry is a killer – a slow and painful one!

Once worry sets in mental well being is no longer assured and the body physique goes one way only – down hill all the way. All those suffering from worry go through an unhappy period in life, one were the clock stops and the pain takes over, one filled with lack of sleep and restless nights, upset stomachs and brain overload. It gnaws away like a mouse at a piece of cheese, eats away through the heart and soul till it seems as if there is nothing to look forwards to anymore in life. Suicide is an option?

Family and loved ones try to comfort you but even that wears thin after a while, friends stop coming around and those at work offer solicitude to begin with but then shun you. A person that worries is just not fun to be with. A worrier finds he/she spends a lot of time alone or with others who also have their own problems to think about. Those with problems to solve tend to live with their thoughts rather than the world at large!

What causes worry? Worry is caused by a problem – imaginary or otherwise! The problem may be non-existent or minute in nature but it has produced worry. In one person the problem may have been discarded with a blink of the eye yet in another soul the problem may result in a build up of thought – resulting in serious angst.

The peculiar quirk about the average problem is that there is never a feasible answer to it. If here was then what was the point of worrying about it in the first place? Naturally if there is an answer to a problem then it is no longer a problem. Problems that arise and then are quickly solved are not really under discussion at the moment. Here and now we look at problems that are unsolvable in the short term (if at all), problems that have no answer; that are serious in nature (imaginary or otherwise) and are for the long term.

What we have here are problems (again real or imaginary) that cause worry and where no immediate answer is forthcoming, is possible, is financially viable, is suitable, is morally acceptable or whatever. The answer is just not there but the problem is – so we have worry. Anyway, if there is an answer nine times out of ten it will always be the one that was not thought about or the one deemed impossible to implement.

Problems in life that are worth worrying about can be divided into two groups. First comes the problems that are similar to a dull and nagging pain, like that of financial income or rather from a serious lack of it. The lack of money has always been and always will be a dull and nagging pain to many and one that will just not go away. Those that do not have enough money to pay the bills and feed the children, those that struggle every day to carve out a living from the measly income that they generate find there lives constantly restricted and their freedom to do what they would like to do is minimal. Another type of worry is the sharp, striking pain that typically results from loved ones, the pain rising and falling as family and those close provide or take away as if on queue. Other types of worry exist but in general they are a result of either an over active imagination or self generated and fed. Other types of problems from the two basic types above typically have to be taken onboard and accepted and in this way can they be understood or solved and not dissected and built up into a drama.

Worry takes over every moment of every day, ruins happy moments and restricts the capability for one to enjoy life for what it is worth. Not worth much, one could say for the worrier and that is something that has to be sorted out. What causes worry is the problem. The problem enters the mind and a thousand results and outcomes of this problem scramble for priority in the mind. All else is pushed away to the rear whilst these avenues open up, all else becomes trivial and unimportant whilst the brain scrambles to make sense and understand what it has been given. The brain works around the clock whilst millions of branches of the problem vie for attention, those that keep on giving outcomes if the problem is not solved, those that make untenable or impossible suggestions for a possible solution and others that keep on retreating to the past. “Why did this happen, what caused this to happen and why did it happen to me”?

Undoubtedly many problems are life altering; that problems worth worrying about will cause change or upset but it must be noted that whether worry is present or not the problem still exists. Take the worry out of a problem and it will continue to follow the same path, inflict the same amount of damage or create the same amount of havoc should one not worry about it all.

Certain people are more prone to worry than others. Certain people have a certain skill for taking the whole world onto their shoulders, of grasping all others problems and building a lovely mountain of others angst in their head. There are those that take the problems of ecology and world peace into their brains, trying to find an answer for the whole globe. They do admirable work and probably do all the worrying for those of us that don’t worry about the way the world turns. They do proud work but they suffer from serious “worryitus”. Then there are a certain category of people that worry for others personal problems, those that enter others lives and take up on their personal problems, then taking it home to their own family to worry about without sensible reason.

Others have more cause to worry than they who look for it; where the outcome of the problem in question is life altering or the problem is of the utmost sadness, than could possibly be imagined. Often these problems can go on forever whilst the clock stops ticking and the answers never present themselves. Problems where there is no light at the end of the tunnel and were the slope just keeps on getting steeper and the snow like an ice rink. Problems where loved ones and relatives are involved and the future happiness of a family is at stake!

Certain people in this world are often classified as being uncaring about others. Self centered maybe and not the sort of person that you would turn to for comfort. Others are in the middle somewhere, caring yet keeping and reserving individualism. And at the end we have the worriers, those that take problems onto their shoulders, into their minds and try to make sense of it all. The balance is in the middle, to be compassionate, to be caring and understanding but at the same time able to step away from the problem when nothing can be done about it. Life must go on. The problem is not going to go away, leave it until another day and think about something else.

It is very easy to say the above. It only takes a few strokes on the keyboard to type those fancy sentences. Doing it is of course a different story but at least here is the aim behind “how to cope with worry”. By considering the fact that the problem is current and ongoing, and by understanding that worry is not going to change anything then it may be possible for the brain to compartmentalize.

To recap: we have decided that worry comes in many forms, that all forms lead to worry and in a reduction in mental and physical health. Worry also comes in many forms and today we discuss those were there is no answer in the short term. I have also talked about the way different people take worry onboard, some easily whilst for others worry does not often come into their lives. And the last bit I wrote whilst trying not to worry about it, was that whether a person worries about something or not the situation is still out there.

When worry sets in those close and the loved ones offer terms of endearment like “don’t worry” or “it’s okay”. These are pathetic in the extreme and can anybody think up anything more idiotic than telling an anxious or nervous person not to worry? Another way is to dissect the problem with a loved one and in this way follow the age-old adage of “a problem shared is a problem halved”. This is quite often true and is probably the most efficient method used to reduce worry. Simply by dissecting the problem and listing possible outcomes and solutions the picture grows clearer. And by simply talking about the problem with another, the worried parties’ angst reduces, now that he/she is not the only one with the problem on their shoulders. Yes, talking about a problem is one of the most effective means to reduce worry and stress. It is not the most efficient of means to rid one of worry as only a solution will do that, but it does alleviate the health hazards somewhat.

Psychiatrists the world over make a living from attempting to help those with worries and fears to overcome them. By sitting their patients down and opening up wounds they delve into the past, bringing to life all that has been shored up and hidden for so long. They even open up wounds that have healed and spread them over the floor, desk and walls – often wounds that have been forgotten about and should have remained so. In this supposed way the patient has his mind laid open in front of his eyes, removed from his brain and laid out in a simple and supposedly logical manner. Laid out on the floor like a load of building blocks and all that the patient has to do now is build them up again into one solid structure. The end result: that through this they can maybe come to understand why they have these fears and then build upon that. It is a long way around to what is hopefully the end result: that the patient comes to accept and understand a problem that makes his brain overwork and over something that doesn’t really matter.

Psychiatrists open up the mind and attempt to make their wards understand the sequence of events leading to a problem or why a problem exists. They attempt to open up a mind and lay it bare and clear; to be rebuilt into a working form with all answers to problems either solved or reduced in import. Psychiatrists have their ways of doing it – right or wrong (wrong for me) and I have my way.

I would prefer to attack the problem of worry cope-ability or acceptance from a different angle. Through being able to accept a problem as being present and acknowledging the fact that not much can be done about it. In a way this would be like dividing the brain into two parts. One section for worries and the other part for ongoing happy things in life – external and separate from the problem that is out there. Open the compartment for problems, when comforting those in pain or when a solution maybe possible and the problem needs thinking about. At all other times to shut up this compartment and bring the everyday and ‘happy locker’ into the forefront.

If there is no immediate answer to a problem then no-amount of ‘thinking’ is going to solve it. No amount of thinking is going to make the problem any easier to cope with or simpler in its complexity. No amount of thinking is going to reduce the worry and stress present. Thinking about a problem causes the worry! So there we have it. We have a problem but there is no answer. So why not just stuff the problem and the associated worry into the dustbin and get on with life? Throw it away like a piece of garbage and get on with what is important – happiness and enjoyment. So what if the roof is leaking and they have cut off the electricity in the middle of winter, you can’t do anything about it. Get out the bottle of whisky, wrap yourself in a blanket and sing a song or two to keep warm. Half a bottle later and you won’t even remember what the problem was about in the first instance.

Your husband has run off with his hairdresser and your mother the Milkman? So what and good luck to them I say. Why don’t you run away with the Postman or go out and party. Always look on the bright side of life: keep on good terms with your husband, as you will get your haircut for free. And your mother if you want extra milk!

And you with the thoughts of nuclear war and doomsday just around the corner! Oh dear me, what a to do! Don’t stress out about it, do your little bit for charity and go on a couple of anti-war marches but don’t pull your hair out and bore everybody in the pub with stories of chemical poisoning and holes in the ozone layer. Do your bit for world peace but at all other times go to the fair ground and throw yourself around a bit – kiss the wife and make love! It maybe the only chance you will get as the end of the world might be tomorrow.

It is quite a selfish way of looking at this but in all honestly there is only one number one. And that is the individual – meaning you. To cope with life and to be happy each individual has to have a streak of self-preservation: to promote their own welfare by switching off from the outside world. Whether the problem is causing direct pain and adjustment directly or through others it has to be pushed to the back of the mind because no amount of worrying is going to make that pain go away. No amount of worry and thoughts about “what if” and “how could it have happen” and “what can I do about it“ are going to change the way that the problem will unfold. No amount of dissection or analysis will in any way whatsoever alter or change the impact or the outcome of the problem and so simply “why worry”?

In actuality if there is an answer or solution to the problem it will typically come when you are totally involved with something else, whilst sleeping or talking about something far removed from the subject of worry. It will sneak up unawares, hit you in the face and jolt you into action regardless of the fact of whether you are worrying about it or not. Become selfish and look after yourself, become compartmentalized and open up the problem area only when it is required for compassion or understanding. In all other cases it is most suitable to lock the worry away and open up to things that are within the sphere of happiness and useful for bringing a smile to the face. In short why worry when it is not going to solve the problem?

Oh dear! Is the article okay, maybe I should rewrite it as it is too long, or is it too boring or too short? Oh what shall I do?

Who cares!

About The Author Ieuan Dolby, from Scotland is an Engineering Officer in the Merchant Navy. He has been travelling the world for 15yrs on an endless tour of cultural diversification. Currently based in Singapore he writes various articles for magazines and newspapers and is working on a marine glossary. ieuandolby@lycos.com

New Year’s Resolution: Love Your Body! – by: Laura M. Turner, C.P.T.

Ah, the beginning of a New Year. A time to reflect and start anew: new hopes, dreams, goals for yourself. Speaking of which, have you taken that all important inventory of your body, yet? Is this the year you’re going to make the change?

Wondering how to begin? Read on…

Most people begin a new year in earnest; dreaming of building a shapely new body. However, by the end of January they are back to their same old habits. This year make it easy on yourself; simply commit yourself to building healthy body. The rest is easy: you’ll need only to glean the proper education and time management. Here, I’ve outlined five basic steps so you can easily begin your commitment to a healthy, shapely new year:

Step One: Begin where you are. This sounds logical but it’s true. All you really have is this moment; today. The past is behind you, learn from it, then let it go. Aim to be grateful for where you are right now, give thanks for who you are. You are unique and special. In fact, take some time to list all of your greatest gifts. Reflect on them and give thanks.

Step Two: Just as you must begin where you are, you must Love your body as it is right now. Perhaps you don’t know this yet, but your body is perfect, healthy and whole just as it is. Even if it is not the image of what you define as perfection, inside you is the potential for health, beauty and well being. Give thanks for this beautiful machine! This beautiful body that is yours has the potential to do great things. At this moment: vow to take great care of this body and engage its natural ability to be healthy.

Step Three: Do more with less. You don’t necessarily need expensive equipment or gym memberships to take care of your body, begin by getting yourself moving everyday and making some small changes to your diet. Here are some simple ideas: decrease your salt and sugar intake and take some long, leisurely walks. Embrace how good it feels to treat your body well and put it in motion. Form a habit of feeding your body better and get it moving. Soon you will work these efforts into a regular exercise and a sound nutrition program.

Step Four: Get support. There are many ways to get support in creating your Brand New Body: online and off. If you need to lose weight, Weight Watchers has built a community of like minded people that know how get the job done. You can find your local chapter or check them out online at http://www.weightwatchers.com There are also many communities that have group support check out: http://www.groupdiets.com. They have an excellent community, specializing in weight loss, proper nutrition and exercise.

Step Five: Set a goal for the year, then break it down. Finally, set your big yearly goal! But wait–before you get intimidated– break this big goal into 12 mini-goals; achievable things you can do each month. Next, begin to carve out specific “exercise time” in your day. Are you a morning person? Do you have most of your energy before bed? Be aware of these things when you begin to move into your exercise “habit forming.”

Most of all make a motion to educate yourself this year. Yes you can, be Smart and Fit! Check out books on exercise (see Brand New Body ==>http://www.1brand-new-body.com) Finally, reward yourself as you progress through 2004. Instead of food, try a massage, a weekend trip to a day spa or just taking a day for yourself. Yes, sometimes beginning a new year can be daunting, but if you have a plan, support and a bit of motivation: chances are you will meet with success!

About The Author Laura Turner, C.P.T wants to help you build a Brand New Body in 2004. She is building an Online Fitness Community at http://www.1brand-new-body.com. Set goals, Lose Weight, Get Fit and healthy. No more excuses! Start now. VioletProsePubs@aol.com