Managing time is very important in our lives!  We often have the habit of doing things later, later, and later until you forgot to do the task on the time you should work on it making you unable to do other tasks on the line.

1.  ALWAYS BRING WITH YOU A SMALL PEN AND A PAPER.

This is for you to write everything that comes into your mind and be able to include it on the future list of DO’s and DON’Ts!

2.  EVERY TIME YOU THINK OF SOMETHING, DO IT RIGHT AWAY.

We often have the body clock and body alarm that warns and reminds us to do the things we must do.  These are the things that we often forget and won’t be able to make it up if make no actions.

3.  WRITE DOWN, THE NIGHT BEFORE, EVERY TASK YOU HAVE TO COMPLY FOR THE NEXT DAY!

Write down itinerary before every routine to save time.  New ideas must be written down to a small piece of paper to be done after your daily planned activities or better yet include it to the future to DO list.

4.  ALWAYS PLAN YOUR WORK, AND WORK ACCORDING TO YOUR PLAN.

This is very important!  Always plan your work for a systematic result.  Systematic results will give you peace of mind and will make you free from stress!  To work according to your plan will make your life more easy than the habitual complicated life!  Let us manage our time wisely and live a better life!

Being tall is one of the wishes our children have in mind! Even us as an adult would like to grow more even just an inch or two.  In my own experience, my height when I graduated high school is only 5 feet and 1 inch, then when I graduated college my height is already 6 feet!  Everybody was shocked because way back in high school I am always first in the line and when we already have our reunion I’m already one of the tall students.

The secret is STRETCHING!  I do this almost every time I have the chance to do it!  I stretch every time I wake up before getting up from bed and before sleeping.  Before getting up from bed I usually stretch myself as if I am trying to reach upwards, with my legs trying to touch the other end of the bed.  Before doing this you must first mark your height to the wall so that you will have a basis on what your height is before starting these activities.  After 5 minutes stretching while on bed, you also make a separate routine stretching exercises at least 10 minutes in the morning, and 10 minutes in the afternoon.  Then observe your height weekly by going back to the wall where you marked your height!  This is really true!  Even 25 y.o. to thirty can still make it to grow a minimum of 1 inch.  Try it now!  If it worked for me then surely it will worked for everybody!

1. )  10 minutes stretching (superman position stretching - as if reaching upwards) while lying in bed when you wake up.

2.)   Leg stretching 5 minutes

3.)   Arm stretching 5 minutes

4.)   10 minutes stretching (superman position stretching - as if reaching upwards) while lying in bed before sleeping.

Follow these steps and monitor your height weekly.  I tell you, there will be increase in your height in 1 to 2 weeks.

Why does fitness and weight loss have to be such a struggle? Making a plan with the goals you wish to accomplish is a good way to get started. Do not make your goals unrealistic, remember that you need to give your plan some time before you start to see a difference in your physique and health.

First of all, try to figure out where you are at health-wise and how you think you need to better yourself. Write down all the things that worry you and next to it, your goal. This will be your game plan. Don’t overwhelm yourself trying to do everything on your list all at once instead, take one goal a week and slowly add to that. After all, slow and steady wins the race.

Don’t believe everything you see and hear on TV. Get yourself  informed with the right information to help you reach your goals on your plan. With all the different diets out there it can be easy to get misinformed when it comes to weight loss. TIP: Knowledge is Power.

A gym membership is not a necessity if you want to lose weight. A lot of the household chores we do on a daily basis help burn calories. For example, when you do your laundry, hang your clothes on a clothes line instead of using the dryer. Do your own landscaping instead of paying someone to do it for you. I’m sure that if you look around, there are plenty of things to do at home that are considered exercise and an easy way to start moving yourself to a better you.

Working out is a must if you want to get healthier and lose weight. Again I say  that going to the gym is not a necessity. Choosing to workout at home is both beneficial and economically friendly. Choosing a good workout video like tae bo, aerobics, or even dance is perfect because you don’t need expensive equipment to do it. If you can’t spend on equipment don’t fret, used canned goods as weights or empty gallons or half gallons of milk filled with water. To optimize your walking session add books in a backpack and go, the extra weight will help you burn more calories. Remember to start slow, 15 minutes a day for 3 to 4 days a week is a good start, then you can add more minutes or days as you progress.

Once your plan is ready, stick to it. Getting a buddy will help you stay on track, motivating each other as the days go by. Starting a workout plan can be overwhelming especially with all the new diet crazes that are promising incredible weight loss with little or no effort and all the new equipment that only needs to be used for a few minutes a few times a week. Don’t be fooled by all the hype, to get in shape you need to eat change your diet and work hard.

Take your health serious and sure you’re eating and exercising the right way. Sticking to your plan should help you feel energized as long as you don’t stray. It usually takes a new behavior about 6 weeks for it to become a habit. Once your new habit is established it means that you are making fitness a part of your daily life style. Congratulations on getting this far!

Monitor you levels to figure out if your workout is challenging enough for you. Add a strength training routine to tone your body and add muscle, it also helps to strengthen your bones. A Cardiovascular workout is beneficial  to your heart. Walking, jogging, running, skipping,  and even dancing is a great cardio workout to try. Alternate your workout routine every once in a while for added benefits.

To move on to a more intense calorie burning level, try adding interval training to your workout. Interval training is when you alternate periods of rest with high intensity exercises. For example, walk for 10 minutes then run for 5 minutes alternating back and forth until your total workout time is done.

The body aches and pains that come with a pregnancy are normal. All women feel achy as their bodies change to accommodate their babies as they grow in the womb. Getting a massage can be the most wonderful thing for the aching body.

Try using essential oils when giving or receiving a massage. Tangerine, Lemon, Ylang-ylang and mandarin oils are helpful during pregnancy. They help with anxiety, tension, bloating and even headaches. Essential oils that need to be avoided during pregnancy are Arnica, Clary Sage, Fennel, Jasmine and Juniper, they may be harmful.

As a women who has given birth just a few months ago, I can say that receiving massages from my husband helped ease my back aches during pregnancy.

* Massages also help when the stress of becoming a new parent is overwhelming.

* If you can’t sleep, a massage helps you get a more restful sleep and prevents insomnia.

* Getting a good leg massage will aid in reducing painful leg cramps, swelling and helps to de-stress.

* Massages help the body circulation better itself as well.

Be Careful when receiving massages especially, if you are getting a waist or stomach massage because it may induce labor. If you decide to go to a professional massagist, it is vital to speak with your doctor before you schedule a visit.

INTRODUCTION

Eating is what the people always love to do and eating is not really bad habit but there are some cases that we need to consider. Eating too much can cause illness. If you eat too much sweet then there is a possibility for diabetes, if you eat too much salty food then there is another possibility for kidney stone so we need to make it balance and to conduct a good diet. It is important to know what are the right food to maintain the healthy body.

TYPES OF DIET

There are actually 5 types of diet and those are liquid diet, soft diet, light diet, diabetic diet and low-calorie diet.

Liquid diet- it is usually a diet for a sick person and most patient is only given fluids. Fluids are easily to be digested that other food and it help our system to be clean easily. If you are planning to have a diet then try this kind of diet.

Soft diet-it is usually given for some days after the liquid diet. When you say soft diet, it is dealing to those food that is easy to be chewed or swallow it.

Light diet-it is a semi-solid consist of easily digestible food. You can give a small quantity of food but not the fried food.

Diabetic diet- If you are dealing in diabetes then you need to have diabetic diet. This is consider to be a special diet. In this case, the body is unable to deal with the starches and sugar so better avoid it. There is not strict rules when it comes to carbohydrates.

Low-calorie diet- It is a common special diet and conduct to most overweight individual. Most of the over weight patient develop illness of various kins such as back pain, join pain, highblood and more. In this case, low-calorie should be applied and avoid eating junk foods and fatty foods. Replace it to salads and fresh foods.

If you are willing to have a health body, you need to make yourself healthy by following what is right for you. Remember, no one can help you so help yourself.

Pregnancy induced hypertension or toxemia or gestational hypertension is a disease condition of high blood pressure in the pregnant woman along with the traces of protein in the urine. At every prenatal checkup the physician checks the blood pressure and urine levels to detect hypertension. He may even order blood test at times for confirmation of the disease. When the blood pressure of the patient rises, the resistance of the blood vessels also increases which hamper the flow of blood to different body parts of the pregnant women including her liver, uterus, placenta, kidneys and brain.

The initial attempt of every physician is to control the hypertension and avoid any complexity using medications, but where the situation moves out of control, he may opt for a cesarean section. Delivery of the baby is the best way save both the mother and the fetus.

The physician prescribes the following medications to a pregnant woman suffering from PIH:

Adalat, Aldomet, Nifecard – For controlling the blood pressure.

Cortate, Celestone – For proper lung growth of the fetus.

Magnesium Sulphate Injection – For preventing seizures.

Prevention of pregnancy-induced hypertension:

* Do not exert much and rest properly.
* While resting, lie on your left side.
* Minimize the amount of salt in your meals.
* Diabetic patients should keep their blood sugar under control.
* Eat more fruits, green vegetables and fibrous food.
* Keep your feet elevated several times during the day.
* Daily drink 8 to 10 glasses of water.
* Strictly avoid junk and fried food.
* Do not smoke or use alcohol.
* Follow your doctor’s advice regarding food and exercise.
* Avoid use of caffeine.
* Take you medicines and additional supplements regularly.
* Take aspirin or extra calcium to prevent PIH.

Pregnancy induced hypertension cannot be prevented but it can be controlled.

Pregnancy-induced hypertension (PIH) or gestational hypertension or toxemia is a form of high blood pressure in pregnant women usually seen after 20 weeks gestation. PIH occurs in about 5% to 8% of pregnancies and most often during the first pregnancy in young women. It is more common in twin pregnancies.

Symptoms of PIH:

Whereas each woman may show different symptoms of PIH, the following are usually noticeable:

* Increased blood pressure
* Severe headaches
* Fatigue
* Shortness of breath
* Intolerance to bright light
* Protein in the urine
* Edema
* Sudden weight gain
* Visual changes such as blurred or double vision
* Nausea and vomiting
* Right-sided upper abdominal pain or pain around the stomach
* Urination problems with small amounts of urine
* Abnormal kidney and/or liver function tests

Risks of PIH:

The risk of PIH increase in the with the following:

1. First pregnancy.

2. If the age of the pregnant lady is above 40 years

3. A pregnant lady with the family history of PIH

4. Woman suffering from kidney disease or hypertension before her pregnancy

5. Lady carrying multiple babies

Effect of PIH on the Baby:

PIH prevents the placenta from getting sufficient amount of oxygen. When the placenta doesn’t receive enough air and blood, and simultaneously the baby receives less air and food. Due to this the fetus may suffer from various problems including the low birth weight. Sometimes, a women suffering from PIH also develops eclampsia which means a condition of PIH with seizures. This may further enhance the chances of developing other serious problems in the fetus.

But if the PIH is identified earlier and given a proper prenatal attention, the mother can deliver a healthy child. Untreated and severe PIH may even lead to death of the mother and the fetus.

CPAP or Continuous Positive Airway Pressure is the treatment for those who suffer from obstructive sleep apnea (OSA). CPAP gently passes the pressurized room air though the airway of the patient to enable him to breath properly while sleeping. The pressure of the air is set according to the requirements of the patients, but a low pressure is not much effective in eliminating the apnea and hypoapneas. CPAP process involves a mask, headgear and tubing of the mask with the CPAP machine. The machine-generated air is passed through the nasal mask into the blocked air passage of the patient. This air applies a positive pressure on the obstructed airway just like a splint and enables the patient to breath properly. The pressure of the air increases gradually. Initially, when the person starts the machine the pressure is low and by the time he is fully asleep the pressure automatically increases to a higher level. The patient is able to breath comfortably and sleeps peacefully.

The physicians order the CPAP through a home care company for the patients after confirmation of OSA. The company then delivers the CPAP system along with the Respiratory Therapist for the complete set up of the system. Instructions are given to the patient regarding its use. The physician and the home care team assess the success of the treatment on the follow up of the patient.

It is important to note that a proper mask that suits the patient is very essential for establishing a proper air pressure level. It may be a nose, mouth or a full-face mask with adjustable straps of the headgear for holding it in place. Tight headgear straps bring about discomfort and loose ones may lead to leakage of air. Only a proper fitted mask can provide a proper air pressure level. More recently, the gel-type masks have been introduced into the market. It is a soft gel cushion and is appropriate for all types of patients as it consists of a flexible shell and a wire molded into the shell which allows the patient to change the shape of the mask. In addition to it, nasal pillows are also available for the patient that consists of two small flexible pieces (like mushroom caps) that are inserted into the nostrils. Although, nasal pillows are better alternative to the mask but the patients with higher pressures may suffer from discomfort with these nasal nostrils.

In certain cases CPAP may not work appropriately and a surgery may be necessary.

Why is steroid use so controversial? The simple answer is the side effects of legal steroids. Side effects of legal steroids are similar to the side effects of illegal steroids. Some of the side effects of legal steroids are beneficial in bone and muscle building. Yet the side effects of legal steroids also have a darker side. There are movies displaying athletes accomplishing the unthinkable fate from the side effects of legal steroids. But, on the darker side, there are movies depicting how the side effects of legal steroids have ruined an inspiring athlete. The side effects of legal steroids do not create an Incredible Hulk feature, but like the Incredible Hulk the side effects of legal steroids may be reversible. Sure the overabundance of a particular hormone can be one among the side effects of legal steroids, but once the body rids itself of the increased hormone, this particular side effect of legal steroids is no longer evident. Many risk the side effects of legal steroids for the experience to achieve the accomplish-able fate.

One of the notable lasting physical side effects of legal steroids is potential damage to the user’s liver. In determining this listed as potential side effects of legal steroids, scientists have conducted short-term studies on mice and the side effects of legal steroids. In these studies on side effects of legal steroids conclusions revealed the mice had liver enzymes within the normal range. The liver functions to remove waste from the body and the idea of side effects of legal steroids, as being detrimental to the liver does not foresee the other body waste being disposed of through the liver. Another study determining the side effects of legal steroids consisting of steroid using bodybuilders and bodybuilders refraining from steroid use, found the destruction of the liver as potential side effects of legal steroids unjustified. Especially since the steroid using bodybuilders, after no use for three months, were consistent with the abstinent bodybuilders’ normal range in liver function, thereby discrediting the statement among the side effects of legal steroids.

The increased level of cholesterol is also listed among the side effects of legal steroids. As before, although not tested, the decline in the cholesterol level is expected after discontinued use therefore being questionable among the listed side effects of legal steroids. However an increased cholesterol level is to be considered among side effects of legal steroids, but the listed side effects of legal steroids should coincide with the steroid dosage and then the risk can be determined in its side effects of legal steroids.

Also listed among the side effects of legal steroids is the development of female breast. Although the listed side effects of legal steroids do not state the development as occurring overnight; therefore the inclination of side effects of legal steroids to develop female breast occurs over a multiple days. A user aware of the side effects of legal steroids will become aware of the tingling in the nipple area and be able to discontinue the steroid use, as they have become a statistic in the listed side effects of legal steroids.

Overweight and obesity are becoming an epidemic in America. Although the number one New Year’s resolution for many is to lose weight and become healthier, over 34% of Americans 20 years of age and older are obese. The term obese is labeled when a person has a 30% or higher indication of body fat in reference to the person’s height. Not only are adults generating this epidemic, but also children aged 2 to 19 years are increasingly becoming overweight and obese.

However, in a society so largely focused on the media and advertising, Americans may not realize as a population, weight - in particular overweight - is among the top concern for healthcare. The Center for Disease Control reports that in 2005 and 2006, most females who were underweight or of normal weight were attempting to lose weight and a portion of these females were practicing healthy weight loss techniques.

So, what is normal weight and how can an individual accept their body and weight as being normal, especially in a society obsessed with weight, rather overweight or underweight? The most common measurement is the body mass index (BMI). A person’s BMI is an approximation of the height to weight reflecting a ratio of fat to muscle, but the measurement is an approximation due to the fact of muscle weighing more than fat. The most accurate BMI is conducted when a person is submerged in water; however the more common approach to the testing is the skin fold or “pinch an inch” measurement. Prior to the BMI revolution, many determined their ideal weight by using the height to weight calculation produced by an insurance company. Both approaches have their drawbacks.

In considering an ideal weight, the person must determine their body type. Most body types are known as apples or pears. The type is characterized by the person’s hip to waist ratio. Apples generally carry excess weight around their waist; whereas pears generally carry their excess weight around their hips. According to some fitness experts, the ideal ratio for women is .8 or less and for men, .95 or less. To determine your body type measure your waist (ie: 40 inches) and then divide this number by your hip measurement (ie: 46 inches) and for this measurement your ratio would be .86 characterizing your body type as a pear. To ensure you are measuring at the same points and your correct waist and hip indicator, bend over forward and the natural crease in your abdomen is your waist, your hip is the widest part of the buttocks.

If you are unable to accurately measure your body mass index, you may opt to determine your normal or ideal weight range using the Department of Agriculture revised height to weight scale. The scale does not equate a person’s body type rather divides the individual’s normal weight range into age categories, those 19 to 34 years of age and those 35 and over. Another way to determine your normal range based on your age, gender, and body type is to visit the Internet site: www.iVillage.com/diet/tools/healthcalc/

Diabetes, cardiovascular disease, cholesterol level, cancer and general positive self-esteem are among the greatest health factors for a person to attain their ideal weight. If you are among the percentage that is overweight, losing weight can decrease your health concerns. Yet, losing weight does not mean starvation or deprivation. The best way to lose weight is to eat healthy, drink lots of calorie free water and eat often, but eat small portions and instead of reaching for the bag of chips for a snack, reach for the bag of cut-up carrots or your other favorite vegetable.

Eating healthy is a beneficial diet. Eating healthy does not require a special meal plan to be purchased, but a modified grocery list to include fruits and vegetables, complex carbohydrates, lean meats and protein rich foods such as peanut butter, rice and beans. And, as a reward for your determination, you can purchase a one single dessert or sweet serving as a treat.