"So You Want To Build A Home Gym"

I walked into the commercial gym yesterday after a long day of work excited to begin my workout. After warming up I proceeded to the squat rack to start my resistance training workout. I unfortunately ran into a bit of a roadblock. I was planning on starting with some Back Squats but there was a young man in the power rack performing barbell biceps curls with horrible form (a definite no-no!).

I decided to go to Plan B and rearrange my workout only to find that the flat benches were all occupied as well. This trend continued and everywhere I turned the equipment I desired was being used. I was happy that so many people were working out but at the same time I was frustrated that my well-laid plans were spoiled. I learned a long time ago that it is wise to have a back-up plan in place for situations like this so I decided to head home and revert to Plan C, which was my home workout routine.

I have found that having the option to workout at home is essential for people with busy schedules, for others who do not like going to crowded gyms, or for people who need a contingency plan for just-in-case situations (that?s me!). Another reason to have a home gym is that warmer weather has finally arrived and you may be less likely to go to your commercial gym.

I have helped people design expensive, well-equipped home gyms and I have helped others design very cost-effective, space-saving workouts areas. My personal home gym consists of a Stability Ball, 5lb to 95lb Dumbbells, some Kettlebells, an adjustable Weighted Vest, Adjustable DB Handles, Elastic Bands, 2kg to 10kg Medicine Balls, Ankle Weights, an AB Roller, a variety of Exercise Videos, and a minimal amount of space!

Anyone can have a Home Gym and there are many reasons to have one. The following list of questions should help you design a Home Gym that will suit your needs, your space, and your budget!

Questions To Ask When Building Your Home Gym:

The First Step: Ask Yourself Why?

Why do you want a home gym? What will it give you that you do not already have? What is your empowering vision of your ideal physique or athletic accomplishment? What are your short and long term goals? Always begin with a vision of the end results in mind, as this will guide you in your efforts. If you have not developed a vision of what you want to accomplish at this point, then that is the first thing you need to do. Develop a plan of attack for building your body and building your home gym.

Without a plan you might end up disappointed with the lack of results and frustrated that you bought the wrong equipment. Ask yourself what kind of results you expect your home gym to deliver? Is your home gym going to supplement your commercial gym membership (as a contingency plan)? Will you be doing your cardiovascular exercise outside or inside on a machine? Will you be doing stretching, strength training, or both? Is your home gym going to be the only place that you work out? Think about these things when designing your home gym.

I. How much are you willing to spend ($$$$$$$)?

How much do you want to spend, plain and simple? If you are just starting out with an exercise program, you might consider starting small with a simple, yet very effective, pair of Dumbbells. You can perform a full-body workout with a pair of dumbbells, some bodyweight exercises, and with a little knowledgeable of proper exercise technique. If you want to do it inexpensively, hire a knowledgeable fitness professional to design an individualized exercise program that you can do with a pair of Dumbbells in the comfort of your home. I have listed a variety of items that you might consider adding to your home gym.

Equipment Considerations:

A. Cardiovascular Machine

If you insist on performing your cardiovascular exercise routine at home be prepared to spend some money! Be aware, a gym quality treadmill, stationary bike, rowing ergometer, or elliptical trainer is going to cost you. You can buy used or refurbished gym quality equipment for a discounted price and if I wanted a cardio machine for my home this is probably the route that I would take. If you are thinking, ?I?ll just save a few hundred dollars and buy an inexpensive treadmill at the mall,? make sure you do some research and ensure that you will buy something that is going to last and that will fit y our needs. I know many people who have purchased flimsy treadmills and regretted it soon thereafter. There are quality treadmills out there you just have to know where to look. I would recommend talking to my friend Bob McKinnon at McKinnon Technical Services (603-644-7539) who knows gym equipment like the back of his hand. He can point you in the right direction if you want to!

B. A Multi-Purpose Home Gym Machine

There are numerous multi-purpose gyms on the market and some are better than others. Chances are, if you turn on your television late at night and flip through the channels, you will be exposed to clever marketing using beautifully sculpted fitness models promising results in six weeks or less if you purchase their machine! Guess what. You can get results without a two thousand dollar machine that will most likely be collecting dust in a year anyway! Why not begin your quest for improved fitness with a modest investment in a pair of Dumbbells? Why not purchase a $20 book on how to get into shape? How about meeting with someone who specializes in coaching people through the process of positive physical change such as fitness professional or Registered Dietician? Infomercials are notorious for clever marketing and they can be very compelling. Avoid impulsive buying and do some research first before purchasing an expensive multi-gym. I recommend consulting a qualified fitness professional about the usefulness of such a machine, interviewing people who have that machine, and possibly even test-driving one before you make this decision. I have to mention that every Spring and Fall I see countless multi-gyms sitting out on someone?s lawn as part of the annual yard sale. I wonder why that is?

C. Barbells

If I had the room in my apartment, I would go out and buy a Barbell today! With a 45 lb. Olympic Barbell you can perform a wide variety of exercises in a variety of different ways. If you are an athlete, you have the space available, and you want to improve your sports performance, learning how to correctly perform the Olympic Weightlifting movements (Clean and Jerk, Snatch, and all the variations) can take your performance to the next level! To name a few, exercises such as Squats, Overhead Squats, Deadlifts, Bent over Rows, Bench Presses, Overhead Presses, and Upright Rows can be performed. I would recommend having an adjustable Power Rack and adjustable bench to augment the versatility of the barbell. Space and total cost are big factors when considering purchasing a barbell.

D. Dumbbells

If you want to save money and space, dumbbells are the way to go. You might consider two to three sets of dumbbells (they can be purchased at a sporting goods store for any where between $.35-$.75/pound (In Concord, NH, Check out Olympia Sports in the Mall, Sears, Target, Walmart, Northeast Fitness, or check out the newspapers for the least expensive way to go!). I prefer the metal dumbbells but there are also rubber coated and adjustable dumbbells available. ?Power Blocks,? (perform a search on the internet to learn more about these) are adjustable dumbbells and are a great tool that take up a lot less space in your home gym, offers great versatility, and offers adjustable resistance to suit your needs. There are also other forms of adjustable dumbbells that consist of two handles, collars, and series of different size weight plates.

When selecting weights, it wise to start light and gradually purchase heavier dumbbells as you need them. I am able to perform wide variety of exercises with Dumbbells. If your goal is fat-loss, then a properly designed resistance training program that incorporates multi-joint Dumbbell exercises will help you achieve your goals more efficiently than many gym machines that ?isolate? certain muscle groups. Remember, the more muscle groups that you incorporate, the more energy your body burns, and the better your results will be! Exercise technique is a factor but I?ll happily let you know that I have taught 90-year-old women and 11-year-old boys how to perform the most ?difficult? Dumbbell exercises with pristine form.

E. Medicine Balls

Medicine Balls are a great tool depending upon your fitness goals and your current training level. For an athlete in search of sports performance enhancement, Medicine Balls are a great tool because they can be accelerated in a rapid fashion through many planes of motion. If general fitness is your goal, you can perform many traditional gym exercises with a Medicine Ball as well. Medicine balls come in all shapes, sizes, weights, and colors. Be sure that the ball you pick suits your needs. By the way, these are also great for outdoor workouts on a sunny day!

F. Benches and Stability Balls:

A bench can be a great tool that will allow you to perform more exercises during your home workout sessions. Some benches are adjustable and offer great versatility while others are just fixed benches. Space is a concern for many people and that makes the Stability Ball (a.k.a. Swiss Ball) a great alternative to a bench. With a Stability Ball you can perform inclined, seated, prone, supine, floor, and a number of lower body exercises. A knowledgeable fitness professional could teach you how to perform a full-body workout with a Stability Ball and a pair of dumbbells. There are a number of different ways to use it in order to maximize your home workout routines. Not only can it replace a more expensive exercise machine or bench, but it can also double as a chair, take up less space, and challenge your body?s balance in ways that a stable bench/machine cannot.

G. Resistance Bands/Tubes:

The cable pulley system at your local gym offers a number of exercises that can increase the variety of your workouts tremendously. An alternative to the cable pulley system for your home gym could be resistance bands or tubing that you can tie to a pillar in the basement of fix in a closed door. You can buy tubing that comes with handles already attached in some fitness catalogs or you could just tie a loop in one end to make your own makeshift handle. It is important to mention that elastic resistance training has many benefits and many inherent flaws. If you understand how to properly combine elastic resistance training with inertial (free weight training) you can maximize your results! A knowledgeable exercise professional can help you design your home gym to take advantage of these tools.

H. Exercise Videos:

There are many great exercise videos out there (and a lot more bad ones!). There are videos for Yoga, Step Aerobics, Tae-Bo, Pilates, Strength Training, Stability Ball Training, and every other imaginable fitness topic out there. Check out your local sporting goods store or Borders for a selection of exercise videos. The key is to find a couple videos that you enjoy and that give you the workout that you are looking for.

I. Other Fun Tools:

If you walk into a sporting goods store or open a fitness equipment catalog you will see a variety of toys that can supposedly enhance your workouts and deliver unbelievable results. Buyer beware! No one piece of equipment can solve all of your home gym needs and you must consider how this piece of equipment will fit into your complete program. Watch out for gimmicks and miracle exercise machines. Ask a fitness professional their opinion before you buy and you may save yourself some money! Do a little research before purchasing equipment for your home or you may run the risk of buying an expensive coat rack!

II. How much square footage do you have?

Simply put, how much space do you have available? Do you have enough room for an adjustable bench or a mutli-purpose exercise machine? Is the area well ventilated? How much ceiling height do you have? Are your floors solid? Do you have neighbors that might not appreciate you jumping up and down? Will you have room for all of the equipment you want to get? Thinking about these issues in advance will save you a lot of hassle in the long run. Finally, determine what else your home gym is used for? Will your home gym also be used for family gatherings, a playroom for the kids, an office, a gathering area to watch the Final Four, or strictly as a home gym? These are some other aspects to consider when designing your home gym.

III. Do you know your way around the gym?

Are you a beginner, an intermediate, an expert, or an advanced exerciser? A beginner might start out with an exercise tape, a Stability ball, and a couple of 5 pound dumbbells where as a more advanced exerciser might have a Barbell, Olympic Bench, a Stability Ball, an Adjustable Step, a Selectorized Weight Machine, a Power Rack, and a variety of Dumbbells. Have you been properly trained in the use of Free Weights or do you feel more comfortable using a machine? What kind of equipment does your plan of attack call for? The answers to these questions will help you better choose a home gym that works for you.

In closing, be sure to spend considerable time looking into the process of designing and constructing your home gym as it can be a very important addition to your life and to your home. Consider consulting an exercise professional to make sure that your gym will suit your individual needs, your budget, and your home. There are many reasons to have a home gym and it can be designed to help you achieve the results that you are looking for!

On-Line Sources for Home Gym Equipment:

-Exertools: http://www.exertools.com

-Perform Better: http://www.performbetter.com

-Power Systems: http://www.power-systems.com

-Body Trends: http://www.bodytrends.com

-Clubbells: http://www.1shoppingcart.com/app/aftrack.asp?afid=186111

-Kettlebells: http://www.dragondoor.com/index.html?kbid=2094

-Multi-Gyms: www.megaftiness.com

Stay fit,

Kyle Battis CSCS, L/ATC, NSCA-CPT

ATTENTION: To build a home gym that really delivers results or to learn how to crank up progress from your current home gym go to www.HomeGymSecrets.com and you?ll receive a FREE special report valued at $15 just for stopping by!

Kyle is a fitness professional that has been in the trenches teaching his clients how to get amazing results from their home gyms for the past 6 years. Kyle started http://www.HomeGymSecrets.com to help people really understand what it takes to build a great body by using their home gyms. No matter what kind of equipment you have you can achieve great results if you know these secrets. Kyle may be contacted through e-mail kyle@homegymsecrets.com.

The Health Benefits of Vitamin B and B12

Vitamin B-12 is a water soluble vitamin which helps maintain healthy nerves cells and red blood cells. It functions as a methyl donor and works with folic acid in the synthesis of DNA and red blood cells and is vitally important in maintaining the health of the insulation sheath that surrounds nerve cells. Vitamin B-12 is also called Cobalamin as it contains the metal cobalt. During digestion hydrochloric acid in our stomach releases B-12 from proteins in foods. This vitamin B12 then combines with a substance called gastric intrinsic factor (IF). This complex can then be absorbed by the intestinal tract.

Deficiency:

Though Vitamin B-12 is water-soluble it does not get excreted quickly in the urine, but rather accumulates and gets stored in the liver, kidney and other body tissues. Thus its deficiency may not manifest itself until after 5 or 6 years of a diet supplying inadequate amounts. The most common vitamin B-12 deficiency disease is pernicious anemia characterized by large, immature red blood cells. You may suffer from underlying stomach or intestinal disorder that limits the absorption of vitamin B-12.It is seen that many patients exhibiting symptoms of Alzheimer's actually suffer from Vitamin B-12 deficiency. Deficiency of vitamin B12 has also been associated with.

Common signs and symptoms associated with Vitamin B-12 deficiency include:

?Anemia, fatigue, weakness, constipation, loss of appetite, and weight loss

?Neurological problems such as numbness and tingling in the hands and feet

?Difficulty in maintaining balance

?Depression, confusion, dementia, poor memory

?Soreness of the mouth or tongue

?Asthma, AIDS, multiple sclerosis, tinnitus, diabetic neuropathy and low sperm counts

?In infants it will lead to movement disorders, delayed development, and megaloblastic anemia

Anemia caused by vitamin B12 deficiency can be treated by taking folic acid but it cannot correct the nerve damage also caused by B12 deficiency. Permanent nerve damage can occur if vitamin B12 deficiency is not treated. Amount required:

The amount of vitamin B-12 required by our body is about 2 micrograms or 2 millionth of a gram/day. Larger amounts of this vitamin has to be supplied through diet or supplementation as it does not get absorbed very well. Vegetarians have to be careful as vegetables and fruits do not provide sufficient vitamin B-12. It has been recorded that mainly strict, long-term vegetarians suffer from its deficiency. The production of the intrinsic factor required to absorb the vitamin from the small intestine also starts to decline rapidly with age. The richest dietary sources of vitamin B12 are liver, especially lamb's liver, and kidneys. Eggs, cheese and some species of fish also supply small amounts.

Supplementation:

Oral supplementation with vitamin B12 can be taken which is safe, efficient and not very expensive. If you take a B12 supplement containing ten micrograms or more everyday, it will be the same as consuming one microgram on three occasions through the day. 2000 micrograms of B12 consumed once a week would also provide an adequate intake. These B12 supplement tablet should be chewed or allowed to dissolve in the mouth to enhance absorption. You should not exceed more than what is required for maximum benefit.

It is best that you consult with your physician how much Vitamin B-12 you should consume as he can examine your body and tell you the dosage according to your body requirements.

Jeffrey Meier of Jam727 Enterprises offers detailed information on Vitamin B12 at http://www.jam727.com/vitaminb12.htm The website also has many other easy reading articles on various topics as well.

Water What Are We Really Drinking?

We all need water to survive. No way of trying to get around it, it is a fundamental part of just LIVING. Without water we would die. As I?m sure most people are aware, more than half our body weight is just water. Water is the main ingredient in our blood and is what makes our internal systems work. Be it the digestive system, lymphatic system or circulatory system they all need water for optimal function. Water is what flushes out the toxins and carries the nutrients to your cells.

The body cannot store water and so since we loose water all the time, through urine, bowel movements and perspiration it is imperative that it gets replaced. Dehydration is never a good thing. You feel weak, drained, tired, and lightheaded. To top it all off you suffer from terrible headaches.

Well now we know that we NEED to drink water but when we do so are we aware of exactly what it is that we are putting in our bodies?

The quality of the water we drink varies from place to place and from country to country. Don?t misunderstand all water contains impurities of some sort and need to be ?decontaminated? as there are many parasitic disease found in water ,but some people quite rightly want to know how much of the chemicals that go into the water are harmful to our bodies?

Due to this more and more people are drinking bottled water. Bottled water may come from a tap, spring water, well water, purified water or it may just be untreated water and so very contaminated. People seem to be under a sense of false security when it comes to bottled water. We all tend to believe that bottled water is safer than tap water. In some cases it is and in others it is far more harmful.

In the United Stated bottled water is regulated by the FDA but they too seem to fall short in some areas. Bottled water suppliers are not made to document the approval of their sources, so we the public have to ?go on their word?. I was completely horrified to learn that ?water bottlers are permitted to sell contaminated water if, and only if, their labeling notes the water contains ?excessive bacteria? or ?excessive chemical substances?.? I for one will be reading more labels.

Then we are faced with toxic spills. Thousands of environmental groups around the world demand that the public be made aware of toxic spills and some companies actually accommodate the public by informing them when these things happen but what about when they don?t/won?t do it? What happens when chemicals get purposefully dumped? In some cases these crisis are undoubtedly well managed but let?s not be na?ve. They can?t get them all.

Outbreaks sometimes just happen and there is no fore warning and no way of controlling it initially. These things take time. In 1993 Milwaukee, Wisconsin saw the largest waterborne disease out break in the history of the United States. A reported 400 000 people were sick. The disease was Cryptosporidium, which is a diarrheas disease caused by parasites. It is apparently a parasite that is one of the more common waterborne diseases in the United States and is found in both drinking water and recreational water. It is not just found in the United States however, it is a common parasite found world wide. The parasite has a hard outer layer that helps it to survive and so once inside you the parasite lives in the intestines and passes in the stool.

Sometimes it?s not the chemicals, not bacterial outbreaks that are harmful but the general wear and tear of your plumbing materials. As they start to corrode so you get the introduction of lead into your water. This is the water that you, your loved ones and children consume. Well, once off it probably doesn?t do much but over time it leads to high blood pressure and kidney problems in adults and in children it can delay physical and mental development. The results of this being a short attention span in children and in some cases learning disabilities.

We need water, no arguing it as we have already established, without it in a couple of days we will die. We can?t control everything in our lives but we can be more proactive in finding out what is in what we are drinking. Especially since when drinking water we are doing so to just stay alive. Ironically never to harm ourselves.

Article by: Michelle Ludick http://www.bhealthy247.com

Know More About Allergic Rhinitis

Allergic rhinitis is often also called nasal allergy, pollinosis or hay fever, especially when it occurs during the haying season.

Allergic rhinitis is the occurrence of several symptoms, usually in the eyes and in the nose, after exposure to particles that may be airborne like plant pollens, dander and most especially, dust.

An oversensitive immune system is usually cited for the occurrence of allergic rhinitis. Take note that the immune system is your shield against harmful and ailment-causing viruses and bacteria. In some people, immune systems react violently to substances or allergens that are not generally harmful or disease-causing.

The most common and primary cause of allergic rhinitis is allergy to pollen. Pollens are very fine and powder-like substances produced by seed plants? anthers. Allergic rhinitis can be similar to allergic reactions exhibited in some people by allergies to animal dander, inhaled allergens, mold and dust.

Some of the plants that usually produce pollens that cause reported cases of allergic rhinitis are deciduous and evergreen trees, flowering plants, ragweed and grasses.

Identifying allergic rhinitis

The most common manifestations or symptoms of allergic rhinitis are:

o Nasal congestion or what you call stuffy nose
o Wheezing
o Sore throat
o Sneezing
o Teary eyes
o Runny nose
o Smell impairment
o Headache
o Coughing
o Itching in the mouth, throat, nose, eyes, skin or any other areas in the body

How to treat allergic rhinitis

Remember, most allergies are treatable but not curable. Allergic rhinitis is not an exception.

Treatments or medications available or prescribed for allergic rhinitis only reduce symptoms of allergy caused by inflammation in the infected or affected tissues.

Doctors advise that the best treatment would be prevention, but if you happen to already have it, several medications may be of help.

Antihistamines are usually over-the-counter or do not require prescriptions when you buy them in drugstores. Such medicines, however, are only recommended to relieve mild symptoms or moderate symptoms. Take note that antihistamines may cause drowsiness and should not be taken when driving.

There are antihistamines that are specifically described longer-acting. Included in this category are cetirizine and fexofenadine. These types of antihistamines will unlikely cause drowsiness.

Nasal sprays are the most common form of medications taken for allergic rhinitis. They are safe and effective especially for patients whose symptoms are not reduced by antihistamines.

Decongestants are not exclusive for cough. They can also be used to treat allergic rhinitis.

In taking medications, it is important to first seek a doctor?s recommendation and prescription even if some medicines are non-prescription to ensure health and safety. Proper administration and timing is also important. No one wants to get an overdose right?

Preventing allergic rhinitis

Prevention is better than treatment, as always. To prevent the onset of allergic rhinitis, people with history should try to remain indoors or inside air-conditioned rooms especially during the pollination or hay season.

Remember that most pollinating trees produce and air-spread pollens during spring.

In the case of flowers and grasses, they pollinate during summer and ragweeds produce pollen in early autumn.

Bear in mind these trivial but interesting facts so you would know how to prevent getting another allergic rhinitis episode. It could not be that deadly, but it would really feel uncomfortable. One more thing, who says complications do not kill?

Note: This article may be freely reproduced as long as the AUTHOR'S resource box at the bottom of this article is included and and all links must be Active/Linkable with no syntax changes.

Charlene J. Nuble 2006.

For answers to All your frequently asked questions about allergic dermatitis, please go to: http://allergic-rhinitis.allergyanswers.net/

Why Aren't You Using Green Tea Capsules?

Green tea capsules and tablets represent a simple, excellent, and effective way to get the benefits of green tea.

Although drinking green tea is very enjoyable and soothing to some people, many others don't like the bitter taste. Moreover, some people are realistic enough to know that the more trouble they have to go through to get the benefits of something, the less likely they are to do it.

Everyone now knows that drinking green tea is healthy just like they know that juicing vegetables and fruits is healthy too. But not many of us have the time to juice vegetables and fruits everyday, just like we don't have the time to brew green tea and sip it.

That's why green tea capsules are a fantasic way to get the health benefits of this ancient drink in the few seconds a day it takes to swallow them.

Moreover, if you are taking a quality green tea supplement, you could get more of its potent antioxidants than you could if you drank 4 to 5 cups of the tea a day because of its concentrated nature.

Green tea has a history as colorful as it is flavorful.

Legend has it that almost 5,000 years ago a Chinese emperor was sipping hot water whilst relaxing under a tea shrub when some of the leaves accidently blew off the shrub and landed in his cup.

He took a sip, liked what he tasted, and since then green tea became the health drink of choice in Asia, and is now spreading to the Western world rapidly.

What's really amazing is that it wasn't until recently that research has discovered just how incredibly powerful the health benefits of green tea are.

What Green Tea Contains

Green tea has many beneficial substances, like catechins, tannins, fluoride but, most important of all, powerful antioxidants called polyphenols.

One of these polyphenols in particular, which is referred to as EGCG, has been shown in studies to have potent anticancer properties. Indeed, EGCG is now thought to be one of the most powerful anticancer compounds discovered to date.

For the health savvy people who have heard about EGCG, it is the primary reason they drink green tea or use green tea capsules and supplements.

In one large study with chinese participants, it was discovered that the men and women who drank green tea had lower rates of: rectal, pancreatic, and colon cancer.

Other studies conducted here in the United States revealed that EGCG may be able to get cancer cells to stop reproducing.

Amazingly, it may accomplish this by somehow signalling the cancer cells to die, which in scientific terms is called apotosis.

Even more remarkable is that EGCG doesn't appear to hurt the healthy, non-cancerous cells of our body, so it seems to work selectively. This study was conducted at Case Western Reserve University, located in Ohio.

Other studies are now showing that green tea may be able to help mitigate the damage from LDL cholesterol -- otherwise known as the bad cholesterol that is a key marker in heart disease.

In fact, its possible role in lowering cholesterol is another of the biggest reasons people are now turning to green tea capsules and supplements.

Despite all of the potential health benefits of green tea, some people avoid drinking it because it does naturally contain caffeine, which makes some people jittery and nervous.

The good news is that green tea used in green tea capsules and tablets often contains much less caffeine than a cup of green tea itself. A cup of green tea contains about 40 mg of caffeine whereas a daily typical serving of green tea capsules might only contain 5 mg of caffeine.

Importantly, the typical serving of green tea capsules or supplements will have the same concentration of the polyphenols and powerful antioxidants as the green tea.

Even better for some people is that green tea can be decaffeinated and used in green tea capsules so that you can get all the benefits with none of the caffeine.

So there you have it. If you aren't already using green tea capsules for your health, it's time to give it some serious consideration as part of your supplement regimen.

Get more facts and info on green tea and learn how to choose quality green tea capsules and supplements at: http://www.nutritional-supplement-info.com/benefits-of-green-tea-extract.html

Ways to Boost Your Immune System

There are many ways by which you can boost your immune system function. Many people become more prone to infections and illness as they suffer from weak immune systems. Do you suffer from weak immune system? If yes than you should research on methods of boosting immune system function to help your body fights against the next burst of common colds or influenza in your area.

The easiest way to boost your immune system function is by eating healthy and balanced diet. Constantly eating fast foods or diet that contains little nutrient value can never be associated with boosting immune system function and result in weak immune system.

Balanced diet that is rich in Vitamin C and also those that have large amounts of Vitamin E are thought to work towards boosting immune system function. Experts believe this type of diet helps in boosting immune system performance. Anyone can include these vitamins in their diet as these vitamins are readily available in many vegetables and fruits. Garlic also helps in assisting immune system functions if you like the taste of garlic as it can be easily used in many dishes including soups, sauces and salads. Many people with weak immune system use garlic in their daily diet to supplement immune system.

Regular exercise also plays an important role in supplementing immune system as diet is not the only way to boost immune system performance. As it is said, healthy mind is the base for a healthy body. Exercising regularly helps to keep mind fresh and also fights depression. Hence, exercise also helps to maintain mental health in addition to boosting immune system.

Stress levels play a major role in boosting immune system functions. Many people dealing with problems like loss of job or death of close relative or business tensions are easily prone to cold, flu or an infection. Stressful life with less physical and mental rest results in compromise of their immune system. Even if you can t does anything to reduce stress then you must at least take extra vitamins and take a balanced diet.

One of the major factors for weak immune system is insufficient sleep and hectic schedule. Sleeping for eight hours for people who does mental work and six hours for people for those who do physical work is necessary for a good immune system. To sleep well is essential for a healthy lifestyle. A good night?s sleep helps in boosting immune system functioning. Yes, I can understand that it is difficult to get enough sleep each night in the today?s busy world where we have to work for long hours and also fulfill the demands of home and family. Lack of sleep results in becoming more susceptible to picking up illnesses and may lead to a run down feeling and a lack of energy and even depression in some people.

How to boost your immune system is in your hands. You will have to follow some simple rules and steps to overcome this problem. For a good immune system you need to consume a healthy diet, exercise regularly and try to reduce stress. To stay healthy care for your body and mind!!

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Hiatal Hernia Signs and Symptoms

When the upper part of the stomach pokes through the esophageal hiatus, because of a weakness in its muscles, hiatal hernia occurs. The esophageal hiatus is the opening in the diaphragm through which the esophagus enters the abdominal cavity.

At the esophagus' end there is the lower esophageal sphincter which has the role of a valve - it only allows food to travel one-way. There is also a second valve, which is the esophageal hiatus. The two valves are synchronized so that food from the stomach does not return back where it came from.

If the muscles get weak and the abdominal pressure increases, eventually the hiatus will stretch so much that the upper part of the stomach will pass through it thus causing the hiatal hernia.

In the early phases hiatal hernia does not present any symptoms so mostly it is discovered when you visit your doctor for a routine check. But as the illness advances symptoms are starting to appear. Among these there is heartburn, epigastric pain and rarely some infections.

Paraesophageal hernia may cause some incarcerations or more acute epigastric pain, because of a strangulation. This type of hernia is rare but it is dangerous, life threatening maybe. Sometimes complications like stomach strangulation appear but in most cases this does not happen.

The most common hiatal hernias are the sliding hernias. These are not that dangerous, one of their bad symptoms is reflux esophagitis, which was noticed in any people that suffer from hiatal hernia. Some of them were also affected by Barrett's esophagus because of the hernia. Barrett's esophagus may present dysphagia or reflux symptoms.

Unfortunately hiatal hernia has parsyntoms that are multifactorial, like esophagitis and peptic ulcer. In extreme cases a carchinoma appears in the hernia or chest infections.

Doctors advise people who are suffering from hiatal hernia to try to lose some weight and not to wear tight clothes.

If you want to find more information on hernia or hiatal hernia, and also about their symptoms and how to treat them, please follow these links.

Know Your Muscle Building Exercises The Back

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the back exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Lat machine pulldowns - this exercise has been chosen because it allows you to isolate the lats and rest the biceps for the compound exercise to follow.

- Take a shoulder width grip.

- Pull arms towards the thighs keeping the arms straight.

- Pause.

- Return the bar slowly to the starting position.

2. Pulldowns - you can move straight on to this exercise if you are sufficiently experienced. Using the same machine, take an under hand grip because this will make better use of biceps strength thus maximizing the effects of the workout.

- Take a shoulder width grip.

- Pull bar to the chest area.

- Pause.

- Return the bar slowly to the starting position.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

5 Steps to Staying Mentally Sharp and Preventing Alzheimer's Disease

If you want to stay sharp and in control of your life well into your golden years, there are proactive methods to achieving the mental alertness you need. More and more research is pointing to the fact that physical activity and lifestyle choices have more to do with preventing Alzheimer s disease (AD) and other forms of dementia - once thought to be a normal part of aging - than pure genetics. So if you had a parent, grandparent or sibling with AD it doesn't mean you have to follow the same path.

Statistics gathered from extensive research do point toward a higher risk of developing AD if you had a close relative with AD - as much as 50%, but that has less to do with genes and more to do with following their lifestyle patterns. If for example, your parents were smokers who rarely exercised, you may have developed some of the same destructive habits.

What can you do to break the cycle and prevent AD? Take action and take control today. Even if you are in your 60s or 70s you can reverse some of the damage done to your brain through poor diet, inactivity, or damaging lifestyle choices. Scientists have discovered very recently that the brain has the ability to repair cells and neurotransmitters and improve cognitive function and memory.

It's Not Too Late to Make A Difference: Start the 5 Steps Today

1. Eat Right. It seems so simple, yet too many people just don't get enough of the mind preserving antioxidants found in fresh fruits and vegetables. A well-balanced diet, free of diary products and using low fat sources of protein will protect both heart and mind.

2. Supplement where necessary. Many diets lack the nutrients proven to promote brain health. These include sources of essential fatty acids found in fish and specific herbs and minerals that can enhance cognitive function.

3. Exercise. Originally it was thought that exercise increases blood flow and oxygen to the brain cells. This is still true, but a report prepared for the National Institutes of Health states that exercise can also stimulate the production growth factors, which are molecules produced by the body to repair and maintain nerves.

4. Lower Your Cholesterol. Many people with early dementia or AD symptoms may have actually experienced small strokes that damaged the brain's neurotransmitters. By keeping cholesterol levels in check, the arteries are free and clear of plaque that can cause stroke.

5. Do your Mental Exercises. Keeping up with current events, working puzzles each day, learning and memorizing new information all work to keeping a mind strong and alert. It is normal for people to sometimes forget a name or date, but the more practice recalling such information the greater the brain's ability to do this throughout old age. In the case of mental challenges, the more you do the more you can push back the clock on cognitive decline.

Five easy steps, when you think about it, can do much to make aging an event to celebrate instead of dread. With age there comes experience and wisdom, and we should all do whatever is within our power to be able to pass that on to the next generation.

About The Author
Frank Mangano This article is based on the book, The Mind Killer Defense by Frank Mangano. As an active member of his community he works diligently providing assistance to senior citizens and probing as a health advocate to discover new and innovative ways to promote well being. The hard work and persistence that Frank has invested in recent years is reflected through his writings. If you want to minimize the symptoms of Alzheimer's disease naturally...and maintain good mental health, visit: http://www.alzheimersdefense.com.

Facts about Hoodia Cactus

There at least twenty types of hoodia plants, but only the gordonii variety, with cactus-like spines, is succulent.

This hoodia plant has been used for centuries as a way of suppressing hunger and quenching thirst. But medical scientists believe that there's more to hoodia gordonii ? in fact, they believe that it can actually solve the world's obesity problem. This has started the buzz on the weight-loss attributes of hoodia gordonii, perhaps as dietary supplement for weight loss.

Many testimonials from those who have taken hoodia diet pills have proven that the plant really works, suppressing the appetite, and it works wonders if you're fasting. Testimonies by some hoodia users claim they have gone without eating for 56 hours but still didn?t feel hungry or thirsty. Powders made from the hoodia gordonii contain some fiber, organic material and antioxidants. One of the most important active substances is steroidal glycosides -- molecules that make the brain think that the stomach is full, a feeling that similar to having just eaten.

Hoodia gordonii controls calorie intake, thus resulting in weight loss. Scientific studies have shown that hoodia can suppress appetite, which helps in weight loss. The results of clinical and laboratory experiments show that both human and animals automatically control their food intake after taking hoodia. Obese individuals who have experimented with hoodia have lowered their calorie intake significantly. Just think of the effect on people who only need to lose a pound every three days.

Various health problems have been linked to obesity, such as high blood pressure, high blood cholesterol and insulin resistance. There are also diabetes-related cases affecting over 70 million Americans. The hoodia plant may actually help in controlling overeating and diabetes, as it has the ability to control appetite and promote weight loss.

There really is no questioning the effectiveness and the safeness of the hoodia plant ? just ask the San Bushmen, who've been eating hoodia for the past couple of centuries. These plants have kept them alive during famines, and have help them to survive long hunting expeditions without eating any other food.

Kathryn Whittaker has an interest in Health & Beauty related topics. To access more information on hoodia diet pill or on hoodia patch, please click on the links.

How Do I Increase My Metabolism Quickly?

I know I can increase it but how can I increase my metabolism quickly? This is a question many dieters and people on weight loss have asked. Burning fat fast seems to be more important than long termed fat loss. What you must understand is that you can start to burn your body fat fast but you can't loose all your excess fat over night. What is metabolism actually? Metabolism is the process our bodies use to burn the calories from the food that we eat.

It is scientifically proven that as we grow older our metabolism will slow down incrementally. To be more precise, this deceleration starts between our 20th and 40th year of life. The sad thing is that we are by nature programmed to gain body fat while losing lean body mass. For example, if you are a young man, age 25, the metabolism slows down approximately 5 percent per decade. As a matter of fact, we can?t control ageing but we can do several things to speed up our metabolism all the rest of our lives. Below I will go through three of the most important ones:

The more you Increase your muscle mass the more your metabolism will increase

Your lean body mass is by far the most important factor of metabolism. Muscle burns up to 90% more calories than fat. For example, if you add three to five pounds of muscle and you could burn 100 - 250 additional calories per day. If you perform weight or resistance training as little as 2-3 times a week. Weight lifting can be anything from carrying your groceries home to training with weights at a Fitness Center.

Keep yourself in motion regularly

After regular exercise such as walking, biking and swimming your metabolism rate will increase not only during the activity but for several hours after. Taking the stairs instead of the elevator is a great and natural way to embody exercise in your daily life. Even house cleaning or cutting the lawn can increase your fat burning rate.

Eat, eat and eat - don't ever skip a meal

If you try to lose weight by skipping meals or not eat at all, your metabolism will decrease which is the opposite of losing fat. What the body does when it goes into 'starvation mode' is compensate for the low calorie intake by decreasing the metabolic rate. Instead of burning fat it will burn lean muscles. So whatever weight loss program you follow eat all your meals and don't drop your calorie intake under 1000 per day.

Start with these three ways to increase your body's fat burning process. There are many additional ways that you can add later. To get a flying start however, following these three tips will do the job.

Terje Brooks Ellingsen is a writer and internet marketer. He runs the website 11-Weight-Loss.net. Terje enjoys to give advice and solve problems like how to burn fat fast as well as dealing with issues like exercise and weight loss.

Phentermine May be the Right Solution to Reduce Obesity

Phentermine is short-term obesity reduction diet pill. It acts as an appetite suppressing drug. It does not cure obesity by itself but it helps you to control your appetite. But for losing weight you have to maintain a restricted diet and do exercises. So, it implies that the diet pill should be used in conjunction with exercises and a restricted diet program.

As your appetite gets decreased your food intake too decreases. Phentermine is not to be taken without any consultation with a doctor. He is right person to decide whether you require it or not. Follow his instructions on your Phentermine intake doses.

Phentermine is not a self medication drug. Pregnant women and breast feeding women should not use this pill as the side effects of it may show up in the child. It is advisable that an individual with blood pressure, heart ailments, diabetes, and allergy must tell his health history to his doctor before going for the drug.

Phentermine diet pills are available with local pharmacists and online pharmacies. The online pharmacies are better option as one can find low price Phentermine pills plus you need not spend time to go on for hunting it.

Your obesity may be due to high intake of food or hereditary or general lack of physical activity on you part, but lessening of food intake would always help in removing the obesity. There are hundred of ways to get away from obesity. But before opting for a method it should be clear on your mind that nothing works better than following a restricted diet plan and doing physical exercises. Phentermine diet pills act as an agent to lower appetite and nothing more than that. It should not be used for longer period than prescribed as the pill is to be used for short-term only.

Joseph Jones received training as a healthcare scientist. He has been working in the same field and writes informative articles for weight loss subject. To find Acomplia, Phentermine, Cheap phentermine, Diet pills, Adipex diet pills, Phentermine diet pills visit http://www.onlinephentermine.net

Aloe Vera Is It Just A Laxative (Part I)?

Herbs have been used as medicines for thousands of years. Till recently people relied on traditional systems of medicine that were based on observational analysis, It is only now that scientific methods have evolved enough to allow experimental research. However, this does not denigrate the observations made over centuries. Plants used in folk medicine are still the main source of drug discovery and development. Modern medicine may have the tools but nature still has all the compounds.

One promising herb that is often unrecognized for all its medicinal properties is Aloe Vera. This herb seems to be the complete package for a good life. Its active ingredients can not only detoxify the body of harmful toxins but also rid the body of excess adipose tissue in a harmonious way. Aloe Vera is an excellent choice for a clean and healthy life. The herb also has appreciable beneficial effects that protect the skin from the elements.

Aloe Vera draws the heat out of burns, soothes and softens the skin just minutes after being applied. Sunburnt, dry or cracked skin and scrapes can all benefit from a slathering of Aloe Vera gel. It is said to maintain beauty, smoothen wrinkles, and brighten the face. Nature packs Aloe Vera in ready-to use leaves, (just break off a leaf and squeeze the gel onto a burn or bruise) but its effectiveness and quick action is greatly facilitated by processing its active principle.

Description:

Aloe Vera has a long history as a multipurpose folk remedy. It has been exceptionally recognized for its healing properties for over eighteen centuries. Being a desert plant it needs very little water and is an ideal houseplant. While it grows wild in the dry mountains of Yemen, commercial cultivation of Aloe Vera is done in the high deserts of Texas and Mexico. Worldwide, there exist hundreds of species of this succulent, yucca-like plant, but those most often used are Aloe Perryi Baker, Aloe Ferox and the most effective species Aloe Vera barbandensis, simply known today as Aloe Vera.

Components of Aloe Vera:

The plant can be separated into two basic products - The Gel and the Latex.

Aloe Vera gel is the leaf pulp, or mucilage, a thin clear jelly-like substance obtained from the tissues that make up the inner portion of its leaves. The gel contains carbohydrate polymers, such as gluco-mannans or pectic acid, plus various other organic and inorganic compounds. It relieves pain, speeds-up healing, protects from frostbite and is used to control eczema and psoriasis. It is widely used in a variety of forms such as lotions, moisturizers, cosmetics, and shampoos.

Aloe Vera latex, commonly referred to as Aloe juice, is a bitter yellow exudate from the pericyclic tubules just beneath the outer skin of the leaves. For pharmaceutical use as a laxative (to promote bowel movement), the juice is often dried to produce Aloe Vera granules that are dark brown from exposure to air. In the past, exclusive use of the Aloe latex led to the widespread belief that Aloe Vera was no more than a laxative.

The terms gel and juice are not always clearly defined by manufacturers and often are confused by consumers. The juice of the Aloe Vera leaves has efficacious cleansing agents that help in detoxifying and excretion of toxins. It is only now that we are beginning to realize its potential to effectively control weight loss on a long-term basis.

Aloe Vera in Weight Loss:

Obesity has become an epidemic in our times. Up till now weight loss remedies had numerous problems. Weight loss diets used to involve distressing diets and workouts that involved a major disruption of daily living. A greater problem was to maintain the ideal body weight for any length of time. An increasing appreciation of nature?s potential and relentless research into age-old wisdom has finally found an ideal weight loss supplement: Aloe Vera.

Aloe Vera is increasingly being recognized as one of the best agents to promote weight loss. The Aloe Vera gel is an effective agent not only to reduce but also to stabilize the body mass index. The Aloe Vera gel action on body weight is multi-pronged, making it suitable for varied population groups and individuals. Aloe Vera has something to offer to everyone.

Aloe Vera stimulates the metabolic rate in the liver cells helping us to burn more energy. The activity of each cell rises and more heat is generated. The increasing amount of fuel required for this task is derived from fat and carbohydrate stores of the body. This has a direct effect on the body mass index. Thus taking Aloe Vera supplements is akin to doing multiple workouts over a week.

Aloe Vera also has a high content of Collagen Protein. Supplementing Aloe Vera in the diet increases protein intake. Proteins are difficult to digest and the body spends more energy assimilating them into the system. This additional expenditure of energy is well suited for someone who wants to exchange flab for brawn. Imagine a supplement that builds you up while burning your fat stores at the same time.

As mentioned above, Aloe Vera decreases the transit time that food spends in the intestine. The faster food moves the less is absorbed, enhancing the above actions of Aloe Vera on the body mass index. Little wonder then that some of the names ascribed to this medicinal herb over the years include The Dietary Plant and The Harmony Remedy!

Coming soon, Aloe Vera as a Detoxifying Agent and how Aloe Vera helps combat baldness.

For more related information on Aloe Vera visit http://www.AloeVeraBenefits.com - a tremendous online resource chock full of information on the benefits of Aloe Vera - The Natural Healer!
Yeye Onwugbufo

Five Tips For Black Hair Care

Black hair is chemically the same as other types of hair, but it has a unique physical structure that requires special hair care techniques. If you have Black hair, here are some tips to help your hair look and feel its best.

1. Avoid overwashing your hair. Straight and wavy hair tends to get oily very quickly because of its structure. This is why it has to be washed quite often. Black hair is different. It doesn't get oily quickly because of its tightly curled structure. This structure keeps sebum, the natural oil that the scalp produces, from flowing along the hair shaft in Black hair. That is why Black hair is dry, and that is why it should not be overwashed. Too much washing will cause it to dry out even further.

2. Use hair care products made specifically for Black hair. Black hair is drier and more delicate than other types of hair, and it needs lots of moisture to stay healthy. Many hair care products are designed to strip moisture out of the hair, and this is the opposite of what Black hair needs.

3. Avoid brushing your hair. Use a wide toothed comb, or your fingers, to work with your hair. Brushes can destroy Black hair by shearing it out of the scalp.

4. Avoid sleeping in hair accessories such as curlers, barrettes, scrunchies, head bands, etc. Wearing these kinds of accessories when sleeping puts unnecessary stress on the hair and can lead to hair damage.

5. Work with your hair to try and find a hairstyle that doesn't put tension on your scalp. Many Black women suffer from traction alopecia from wearing tight braids, extensions, hair pieces, hair rubbers, and wigs. If worn frequently, these will pull the hair out and cause the hairline to recede. One style that is easy to do with medium length natural Black hair is to wet the hair, gently comb it, smooth it back and gather it into a scrunchie. Just be sure to take the scrunchie out at night. Another style for natural Black hair that is short in length is to wear a soft fabric headband around the head. Match the headband fabric to the color of your outfit for a nice look.

Copyright 2006, Ololade Franklin. Ololade Franklin is the author of Twelve Steps For Growing Black Hair. Visit her blog at ofranklin.wordpress.com.

You Could Be Causing Your Own Insomnia

Many of us experience the occasional night of sleeplessness; it is when the occasional night becomes a pattern of several nights in a row that you are faced with a sleeping problem.

Repeated loss of sleep affects all areas of your life: The physical, the mental, and the emotional. Sleep deprivation can affect your overall daily performance and can even have an effect on your personality.

If your sleeplessness continues for a long period of time it can cause problems in your relationships, reduce your productivity, and it may lead to other health problems.

These three things are often major culprits in keeping you awake.

1. Uncomfortable temperature-Make sure the temperature in your room is comfortable. The ideal temperature for sleeping is between 65 and 70 degrees, of course you will have to experiment to find the temperature that is most comfortable for you.

2. Noise-Many people are sensitive to noise and will either wake up or be unable to fall asleep because of noise. A white noise machine is an excellent device used to mask annoying noise and allow you to sleep.

3. Light-As with noise many people are bothered by too much light. Make sure your bedroom is as dark as possible. Lined window coverings or room darkening blinds may be necessary on your windows. A sleep mask is another alternative.

It is a good idea to keep track of your sleeping habits using a sleep log to record bedtime, wake time and any details regarding your sleep patterns. Doing this, will let you see if certain things are contributing to your sleeplessness. You can then work to eliminate or change the things that are causing problems. Many times prescription sleep aids are taken when natural remedies are all that is needed.

For more information on natural remedies for insomnia and sleeplessness visit http://www.sleephelpcenter.com

The Joys of Being Healthy

It is amazing to be able to say I am a whole, happy, healthy, loving woman. I was sick for the first 40 years of my life. Like millions of other human beings I grew up immersed in the family disease of alcoholism. For generations it has plagued my family. The unbalanced life I led is so common in our society; I didnt know anything was wrong. I was a participant in the chaos, confusion, neuroses, pain and suffering which is present in dysfunctional families. I call it The Dance of Death.

I grew up in St. Louis, Missouri in the community of Clayton. The only memories I have of my father are when he would beat my brother and me with his belt so severely my clothes would cling to the bloody strap marks on my legs. He would make us wait for our punishment in our room before he dealt the ugly blows. My mother closed her eyes to what was happening. Both of them partied on weekends where I would find empty highball glasses scattered all over the living room. I had holes in th e soles of my shoes while my mother would model a new diamond cocktail ring, winnings from a weekly poker game. My dad was also a compulsive gambler. He died at the age of 45 when I was nine years old.

My mother attracted another alcoholic to her life soon after my fathers death. They had a symbiotic, codependent and addictive relationship. Every ten days they would consume a case of scotch which was delivered to our apartment from the local liquor store. My mother never appeared drunk but she was distant, selfish and narcissistic. My step fathers disease had progressed to the point he was visibly inebriated most evenings. His attitude was condescending, nasty and self righteous. He was verbally abusive and drove his car while intoxicated on many occasions. When I think back to that period of my history I remember keeping my personal life secret!!! I was ashamed of their behavior. I pretended all was well and I began developing neurotic habits for self preservation.

In my teens I danced several days after school, participated in theater groups, worked in a department store and had creative life in my head. I imagined the way I wanted my world to be and was in denial as to the truth in front of me. I became obsessive, compulsive and an over achiever. Because I worked so hard I accomplished a lot for a young girl but the reality was it was inspired by fear, insecurity and a need for control.

In college I devoted myself to art and earned a B.S. in Education and a M.A. in Painting and Ceramics from the University of Missouri. I was hired as a college instructor soon after graduate school. I felt happy for a time because I was away from home and involved in teaching. I took my job very seriously but the loneliness I felt when I was by myself was debilitating.

I longed for love . . . any kind. I didnt realize it at the time but I had never felt affection. I became preoccupied with thoughts of men. I had guys on my mind constantly! I was popular and had many choices but I picked the ones who I thought needed me. Most often they were from dysfunctional families. I dated a lot of drunks during my 20s. It felt familiar. In spite of my success as an artist and a teacher, I had low self esteem and I knew something was wrong with me.

In l969 I began a new life in another city. Within a week of moving to Boston, Massachusetts, I was brutally raped and hospitalized. I never received help with this trauma and didnt properly grieve until years later. I pushed down the pain and was then, more than ever, resolved to create the perfect life for myself, (as if it were in my hands?)

This was made easy for me when Joey Haudel entered my life. He filled the position of my Knight in Shining Armour, albeit, distorted. He was young, handsome, and alcoholic and had just been released from prison. We needed each other like ducks need water. We bonded in a codependent relationship that lasted 12 years.

Our experiences together were astounding. What I learned about myself was profound. Our journey is almost unbelievable. I have told this story in a dramatic narrative, I Survived: One Womans Journey of Self Healing and Transformation on DVD. It is filled with the dark world of illness and moves to the light of wellness. I reached my bottom after years of suffering. I was contemplating suicide but was saved by the Grace of God and the dear voice of a telephone operator who kept me on the phone for over an hour.

I spent years in recovery; beginning with Al-Anon meetings in 1973, several series of Adult Children of Alcoholic Therapy Sessions, individual therapy with numerous therapists and devouring self help books. I had the courage to look within and face the demons. It wasnt easy and many times I wanted to quit. I often felt I was too depressed to get well. One step at a time I forged ahead and never looked back! I visualized a healthy prognosis. Today I am living that beautiful picture!

I am happily married to a man 19 years my junior. What makes our relationship extraordinary is that my husband was born in 1960 the year after I graduated from high school. I am older than his mother. We recently celebrated our 17th anniversary and continue to share the most fabulous life. The secret of our success is our deeply committed love for one another. We enjoy a passionate romance. I wish what Bryan and I have could be sprinkled over the world like angel dust.

We met in 1985 during a rainy winter in San Francisco. We were neighbors on a tiny street near the historic Mission Dolores. The worst storm of the season was on its way and my roof was leaking profusely. I was in dire straits financially, having been newly divorced. I was preparing to fix it myself. Unfortunately my ladder wasnt tall enough. I needed help. None of the folks I knew were home that Saturday morning but I noticed an open door directly across from my house. I hurried upstairs to the second story flat in the azure painted duplex and walked down the long corridor to the living room. There on the sofa was a guy watching the football game on T.V. I introduced myself and then proceeded to ask for his assistance. He looked at me like I was nuts. The silence was deafening. How often does a stranger enter your apartment with a request for help with a major repair? I was flushed with embarrassment but was in too deep to recover. Fortunately he agreed to help me.

This uncommon beginning signaled the magic that lay before us. The sparks flew. We went on our first date within days of this meeting. Bryans car was broken so we took the bus across the city to an authentic Moroccan restaurant where we sat on paisley cushions and ate with our fingers. I remember clearly how primitive this felt and how natural it was to be with him. He didnt seem the least bit concerned about my age. I, on the other hand, was more sensitive. I was still healing from the codependent relationship of 12 years and had never experienced true intimacy. I wasnt sure it was the proper thing to do but I couldnt help myself; I was falling in love. I was scared because these feelings were coming so quickly.

Bryan moved in with me within weeks of our first meeting. I remember thinking if it didnt work out it would be easy to ask him to leave because all he owned was a T.V. For Valentines Day he created a hanging wire mobile in the shape of intertwined hearts and presented it to me with flowers and chocolate. This type of thoughtful gesture is typical of Bryan. He has never missed a special occasion and has often surprised me with jewelry when he returns from a business trip.

One evening in the spring we were waiting to board a dinner train in Mendocino. A drunken man approached us and said, How come you two are dressed up? Are you getting married? Bryan looked at me and said, Yes, we are arent we? That was his proposal. It was decided we would plan a wedding for later that year. But, first I needed to meet Bryans mother.

Just the thought of it terrified me! Bryan and his mother, Sharon, have a rare bond. He insisted he would not tell anyone about our engagement until she and I met. We drove to southern California where Sharon was visiting her sister, Bryans aunt. I felt sick the entire trip. I knew in advance he was going to take his mother shopping the next morning alone to break the news to her. I couldnt sleep at all that night. What felt so right to Bryan and me was unusual, especially in the eyes of a parent. When they returned from their excursion Sharon looked like she had just come from a funeral. Fortunately, for me, Aunt Toby accepted the situation and eased the tension by giving me a white angel ornament. His mother is a wonderful woman. In spite of her disappointment, she welcomed me into their family. Over the years our relationship has evolved into a unique friendship, a cross between a peer and a sister.

December 7, 1986, dressed in an ivory colored Victorian gown, I was driven to our wedding in a horse drawn carriage. I remember the sensation well. As I heard the clip-pity clop of the hoofs hitting the pavement I felt it was the happiest day of my life. The ride was several miles long and I enjoyed cars honking loudly at every turn. When we arrived at the elegant Alamo Square Inn Bryan was waiting to escort me inside to the nuptials. It was a good thing he took my hand, for as I exited the carriage, my knees collapsed from shaking so hard. The day was spectacular marking a lifetime of love.

Both Bryan and I had always wanted kids. By the time we met my biological clock had run out. He told me he would rather marry a woman he loved deeply than to wait for someone to bear his children. For several years we were content to be a unit of two. After my dear Aunt Letha died in 1992 I longed for a child. Bryan agreed to adoption. It was an arduous experience requiring patience and resilience. We had several birthmothers who changed their minds for different reasons. This process took three years and a great deal of money. Ultimately we were blessed with a baby girl we named Mariah. Our daughter is now 8 years old and the light of our life. I am grateful I am able to be a good parent and I relish every moment I spend with both of them as a family.

Bryan continues to be my rock, strength and loving support. During our years together I have had many tragedies including: my brother Johns suicide in 1988, my ex- husband Joeys death from alcoholism in 1989, and my girlfriend Debras suicide in 2002. I was hospitalized with a potentially life threatening blood clot in my lungs in 1998. Bryan stood by me through all of these. I married a great guy! I am a fortunate woman to have found true love in the heart of a younger man.

Each day I thank God for the gifts I have been given. I see my world as peaceful and balanced. My mission is to inspire people to their own healing and recovery. It is truly possible to find serenity, joy and love. If I can do it, so can you.

To learn more about Kay Kopit visit: www.isurviveddocumentary.com

Contact: Rhonda Boudreaux
Office: 510-236-2668
Mobile: 510-236-2668

About The Author

Kay Kopit, accomplished artist, actor, writer, speaker and gifted teacher.

Kay Kopit grew up in the Midwest town of Clayton, Missouri. At the age of sixteen she choreographed as well as designed and made costumes for several high school productions. Here she found her passion for art and theatre.

Kay attended the University of Missouri where she received a B.S. in Art Education and M.A. in Painting and Ceramics. While in college she continued her interest in theater production succeeding in choreography and costume design for several major productions, including Carnival and Once Upon a Mattress. After graduate school she taught Life Drawing, Design, and Ceramics at the very prestigious Stephens College in Columbia, Missouri.

In 1969 Kay was inspired to move to the East or West Coast. By the flip of a coin (literally) she decided to move to the East Coast where she made Boston, Massachusetts her home. She was immediately offered a position teaching art at Lexington High School. After several successful years teaching Kay was determined to pursue a career in the arts and theatre and moved to California.

Kay moved to San Francisco where she trained with Wendell Phillips of the well-known Stagegroup Theatre. For several years she studied acting, dance, public speaking, and playwriting with reputable names such as Elizabeth Huddle of A.C.T., Peter Layton of The Drama Studio of London at Berkeley, and Sue Walden of the Improvisational Workshop.

Kay had continued success in her acting and modeling career. She appeared in many national commercials including: Dreyers Grand Ice Cream, Hunt Wesson Foods, Totinos Pizza, Shaklee, and many more. She acted as the principal spokesperson for several Industrial Films including: Chevron, Firemans Fund, Zenger Miller Productions and American Protective Services. Her print work was extensive including: Ketchum Advertising, Safeway, and Emporium-Capwell.

Kays good business sense and devotion to teaching inspired her to open her own pottery in Marin County, California. She founded and operated, Clay In Mind, a ceramic school and gallery in San Rafael. This venture led to Clay In Mind II a manufacturing plant in San Diego, California. After many productive years the opportunity to sell came and Kay felt it was a good time to do so.

Most recently, Kay is the writer and producer of a documentary of her life story, I Survived: One Womans Journey of Self-Healing and Transformation which covers 15 years of living with an alcoholic. Although Kay was successful in her life, behind closed doors she endured pain, shame and emotional maiming. Her story is being told to help others overcome the debilitating disease of codependency.

Kay is now living an amazing life with her husband Bryan of 17 years (who just happens to be 19 years her junior.) To complete their family they adopted a daughter at birth when Kay was 54 years of age. Besides being a mother and wife she continues with her love of painting, writing, teaching and speaking on the subject of codependency. Her passion is not only the arts but to help people through her inspirational story. Her courage, stamina, and faith have given her direction and the gift of helping give others hope. Kay has several published articles and writing a monthly column for Recovery Times.

Read more about Kay Kopit at www.ISurvivedDocumentary.com.

Contact: Rhonda Boudreaux

Publicist

Kay Kopit Productions

510-367-5990

rdboudreaux1@aol.com

The Secret Key to Weight Loss

Weight-loss is one of those things that most people consider at some time in their life. Trying to find the best diet or the most efficient type of exercise seems to be a never-ending job.

Initially it may seem that the desire to find the ideal weight loss program is all about looking good to others, this may be true but in reality it should be all about your own feelings of self worth and that relates to more than just your appearance.

I am not suggesting that you should not ask yourself how can I lose weight, I am suggesting that you should also ask yourself how can I find a sense of my inner well-being regardless of how my body looks.

If you are already on a diet and trying to lose weight it is probable that the desire for a feeling of self-worth is at the root of your desire to lose weight. If this is the case why not make it of equal importance to the attempt to lose weight, by being prepared to accept yourself as you are you will find it makes it easier to make progress with your diet.

Once you are able to accept yourself for what you are you will find that emotionally you will feel much better about yourself, this will help you to get the dieting and weight loss into perspective with the other parts of your life, so helping you to deal with the root issues underlying your feelings about your body size and shape.

It may be that you should obtain professional help in dealing with any emotional issues that arise while you are considering these matters, alternatively there are several good books and other resources that can help you develop this area.

As you will come to realise both the problem and the solution to the question of weight loss start and end with you. What I mean is the real situation is not how do you lose weight or what diet do you go on, the real problem is in your judgment of yourself.

Try to look at yourself in a new way, try to remove self judgment about your weight and image, relax and allow people to see you for what you are, once you are able to accept yourself you will find it easier to stick with any diet or weight loss program you choose to use.

In fact it may be that you decide you really like the person you are now and decided that you don't need to reduce weight at all!

For exciting new information about all aspects of Weight Loss and Diet visit http://www.weightlossdietexpert.com

I Skip Meals Why Aren't I Losing Weight?

A big mistake that lots of people make is skipping meals. They think they are not eating much so they should be losing weight. Wrong!

Your body was designed with the idea that you have to expend energy in order to get food. If you think back a hundred or more years ago, if you wanted to eat something you had to either go hunting everyday or grow your own food. And that?s a lot of work ? that?s a lot of physical activity. And even though we no longer have to do this, it doesn?t change the fact that our bodies are still designed this way. So when you skip a meal, your body actually thinks that you?re out in the wild and, for whatever reason, food is hard to come by. This is a built in survival mechanism that all of us have ? it?s built in. So when your body thinks food is hard to find, it does two things to protect you from starving. First it slows your metabolism causing your body to slow down and burn less fat. Second the meal you eat after you skip a meal will be converted almost entirely to fat and stored - to protect you from starving. So if you skip breakfast, almost all of what you eat for lunch is converted to fat. We think we?re taking in less food but in reality were causing our bodies to store fat.

Your metabolism is totally controllable by you. You can lose weight easily If you speed your metabolism up naturally and safely.

Increasing your lean muscle mass enables your body to burn more fat as it takes more effort to sustain muscle than it does fat. Therefore, the more lean muscle mass you have, the faster your metabolism is likely to be. Therefore, your exercise regime should include not only fat burning exercises but also some muscle building exercise. Women should note that this does not mean you have to get ?beefy? but just tone up your muscles.

Protein also plays an important part in this process. Women should generally consume about 100 grams of protein per day and men 150 grams. This can be quite difficult to achieve unless you take a protein supplement. You then know exactly how much protein you are consuming and it is much easier to control.

So the message is:

1. Don?t skip meals ? you will end up putting on weight.

2. Build lean muscle mass by doing a combination of weight training as well as fat burning exercises.

3. Make sure you are consuming the right amount of protein per day to aid in building lean muscle mass.

Copyright 2005 Sheridan Woodcroft

Sheridan Woodcroft is a personal weight management and health and nutrition mentor. You can visit her website to find out more about a how, with a few simple changes, you can boost your metabolism and turn your body into a fat burning machine and lose weight without exercising http://www.WEIGHTLOSS-4U-PERMANENTLY.COM/?refid=article-31879

Revealed The Real Reason You Can't Stop Smoking!

Despite the decades of scientific and medical research proving beyond doubt the deadly effects of cigarette smoking, the number of existing smokers, and people taking up smoking, is still at incredulous levels.

The chilling statistics reveal:-

• 1 in 5 deaths in the US is attributed to smoking
• 440, 000 deaths, potentially 6 million years of potential life lost per year
• Smoking during pregnancy results in 1,000 infant deaths per year.

(Source http://www.med.upenn.edu/tturc/pdf/USAFigures.pdf)

Most people when asked are at a loss to explain why anyone would continue to smoke, or take up smoking considering the high smoking related death rate; however it is important to understand that the reason is on more of a subconscious, rather than a conscious level.

The real reasons have to do with a mechanism that drives our behavior called the pleasure and pain mechanism. This mechanism is designed to drive us towards things that are pleasurable and safe, and drive us away from things that are painful and potentially harmful or dangerous. The mechanism for the most part is developed within the subconscious mind as the result of the input (either pleasure or pain) we receive from our experience of any behavior or activity. At times the pleasure/pain mechanism has more than one input however, in which case it is usually the input that is either the strongest or the most immediate that moulds our behavior with respect to the activity in question. The problem with this mechanism where smoking is concerned is twofold:-

A delay of years before the negative effects are experienced which renders this delayed feedback ineffective as it becomes a purely conscious input.

Smoking does have elements of pleasure in the short term (such as a relaxing effect of the deep breathing, and is still seen as a somewhat cool thing to do by some young people because of its rebellious connotations). Being a short term feedback, this pleasure feedback is what a smoker responds too.

Imagine for a moment if instead of the current situation with smoking, if everyone who took up smoking and smoked for only a week died as a result of the usual smoking related illnesses, how many people do you think would take up smoking given this scenario? I would suggest it would be as close to zero as you could get.

While there is currently a delay of years before the real pain resulting from smoking is felt, I believe the time is almost at hand where this will change although not in the way that you might think. The enormous cost to the healthcare system for self inflicted and preventable health problems such as those resulting from smoking, will mean a change to the responsibility for these healthcare costs within the next few years, such as:

• Smokers will be forced to pay excessive health insurance premiums compared to non-smokers.
• Countries with free or subsidized healthcare will withdraw this support for preventable health problems such as smoking, forcing smokers to pay high private insurance costs or be left without access to healthcare.
• Also, governments may impose even higher taxes on tobacco products making the price of cigarettes even more prohibitive.

These measures may provide enough short term pain to encourage some smokers to quit, however they are a little way off just yet.

So what?s the solution?
There is no magic bullet when it comes to any habit including smoking; however understanding the mechanism of the habit is a starting point. What smokers need to understand is that any habit such as smoking, is a program or list of instructions that have been placed in the subconscious mind through repetition that respond similar to a computer program. Like a computer program the instructions in your habit program are activated by certain actions or triggers. The triggers can be inputs such as stress, a time trigger such as every 30 minutes, or perhaps after a meal. You don?t have to ?think? about lighting up because your subconscious mind is programmed to respond to the triggers.

Tips
The relaxing effect of smoking can be attributed to the deep breathing when drawing in the smoke, so when you feel like a cigarette in response to one of your triggers, use your imagination instead and visualize a cigarette in your mouth, then take slow deep breathes instead of reaching for a real cigarette. The more times you do this the more you will override your smoking program and replace it with the new deep breathing habit instead. If you want to install a subconscious pain response to help quit smoking then try this. Find a quiet place where you can be alone:

Imagine you?re in your 40?s or 50?s and the doctor is telling you that you only have a couple of months to live, imagine the fear that would run through your body at that moment.

Imagine you?re on your death bed saying goodbye to your loved ones, children or partner. How would that feel inside?

Imagine your cigarette packet has an LCD screen on it. Every time you open the pack the screen lights up with a live feed from the future of your children or partner at your funeral grieving for you and wanting to know why you had to die so young.

Are these scenarios completely fictitious? The future video feed may be but as for the dying younger than you should, sadly that is a mathematical certainty. While we?ve all heard of smokers who have lived to an old age, these people are rare exceptions of perhaps 1 person in 1000 or more. I?d hate to bet my life savings at those odds let alone my life, how about you?

If you?re serious about saving your life and kicking the smoking habit, then try the visualization techniques above every day to program it into your subconscious. You can also think of all the money you?ll save by quitting. Alternatively you can look for a good quit smoking program, but ensure that the one you choose addresses the problems of the underlying subconscious programming of the habit. The money you spend on a good program will be trivial compared to the money you?ll save on cigarettes and is a small price to pay for your life. With regards to smoking, only one person can save your life, and that person is YOU.

? 2006 Colin L Wolfenden

Colin L Wolfenden is webmaster for
http://www.my-resource.com and
http://www.impressiveebooks.com

Why Bird Flu Is Not A Pandemic

Most people are aware of the threat of bird flu and the possibility of it creating a pandemic, a worldwide epidemic of an infectious disease breaking out and affecting a large geographic region. Although the virus affects an extensive geographic region, this virus has not yet reached pandemic proportions.

According to the World Health Organization, in order for a pandemic to occur, three conditions must be met: the emergence of a disease new to a population, the agent affects humans and causes serious illness, and the agent spreads easily and sustainably among humans.

The first of these three, ?the emergence of a disease new to a population? has occurred. Although bird flu is in no way a new disease, as it was first identified in the early 1900?s, it was not infectious to humans until the late 1990?s. Therefore, this particular strain has emerged ?new to a population?, being the human population, which was previously unaffected by the disease.

Likewise, the second criterion has been met, ?the agent affects humans and causes serious illness?. The virus has infected 131 people and killed 68. Therefore, the severity of the disease is apparent. H5N1 causes an exaggerated response in cytokines, hormones that regulate the immune system, therefore, limiting the effectiveness of the body?s ability to fight the infection. This virus is also partially resistant to other cells of the immune system, making it especially resilient.

The third condition has not been met, however. At this point, the virus does not spread easily and sustainably among humans. Currently, the H5N1 virus is only transmitted from poultry to humans, and is not able to pass through human contact. Unfortunately, the virus is mutating and may be able to do so in future months, increasing the speed and efficiency in which it spreads.

Human to human transmission has been suspected, though not confirmed. Several isolated cases in which the cause of infection was not clear have prompted questions of the virus being passed through human contact. In particular, cases of nurses becoming infected after treating patients, children being infected with no poultry contact, and parents being infected after treating children with the disease. However, until confirmation is attainable that the virus has mutated to the point human transmission is possible, the third criterion will not be satisfied and H5N1 will not be classified as a pandemic. Likewise, the fatality rate will also have to increase to change the classification of bird flu.

Sarah is an acclaimed writer on medical matters, and has written extensively on the subjects of Attention Deficit Disorder, Bird Flu and Cohn?s Disease. For more of her articles, go to http://www.imedicalvillage.com now.

A Guide To Muscle Gain Visualization

Have you ever imagined how visualization can play an important part in gaining weight and maintaining a healthy lifestyle? Gaining muscle can be difficult for many people who don't use their minds to help in the process.

Visualization is a powerful technique that can help you make lasting lifestyle changes. Just by day dreaming, you can significantly improve your chances in achieving your goals.

Visualization is a great weight gain tool and its as simple as visualizing your body as you want your body to look like. This mental image of yourself is then transferred to your subconscious mind, which in turn starts to work on your body, shaping it in accordance with your mental image.

This means that if you program your subconscious with a mental image of yourself as a more muscular person, through persistence your mind will accept this and aid your body to conform to this mental image.

Once your mind is programmed with the proper mental images, it will start to work in assisting you to gain muscle. I can't stress enough how important it is for you to believe in your visualization goals.

You have to let go of your past failures and refuse to entertain any negative images that come into your mind.

If you can visualize your body at its perfect proportions, the subconscious mind will work to make it become a reality. It will then begin to positively reinforce your body into aiding the metabolism and eating habits.

Programming your mind into believing that you can gain weight, and to visualize yourself with your perfect proportions is of the greatest importance.

Try to think of a different image of yourself, then let your subconscious do the work for you. If you think of your body as being out of shape all the time, then the subconscious mind will find ways to make it so.

The sub-conscious looks after all of all your vital functions, it is the cause of all your good and bad habits, and also regulates the muscles of the body (The muscles are controlled by the sub-conscious) and body-fat composition on the body.

Try to visualize your body as lean and as muscular as you would like, and your mind will work on that image. The mind can be a great partner in gaining muscle.

Relaxation

Relaxation the best way to reach the sub-conscious and will slow down the mind, turn off the exterior world so as to tune in to one's inner self. The best times for these sessions are in the morning and late at night right, just before going to sleep.

Perform two sessions, one in the afternoon (Primary) and the other before going to sleep (Secondary) but once a day is quite sufficient. Sessions usually last 20 minutes, which isn't time consuming especially when taking in the benefits received.

When you begin your relaxation sessions, make sure you won't be disturbed - lock the door, take the phone off the hook and loosen all clothing. Now find a comfortable position, whether it is lying down or sitting in a comfortable chair.

Sitting may be preferable as you may fall asleep if you become too comfortable. You want to be conscious and not asleep in order to tap into your sub-conscious mind.

Try to exhale all the air from your lungs completely and then breathing in through the nose. Take ten seconds to fill the lungs with air (not to capacity, but comfortable) hold for ten seconds and then exhale slowly through the nose for another ten seconds.

Each one of these breathing cycles should last for 30 seconds, complete five cycles and after each cycle you will be feeling more and more relaxed.

Having reaching this calm relaxed state, start your visualizations. Put together images that power your emotions. Make them alive and colourful. Make the scenes as real as possible and imagine yourself as muscular and toned as possible.

Picture yourself ten weeks from now on the beach, walking briskly and confidently to your favourite spot, your breathing is normal and relaxed. You smile to yourself; you could keep walking like this for miles without feeling fatigued.

You lay your towel out and begin to take your clothes off revealing a muscular, toned, well conditioned body. You have just bought a brand new swimming suit which just weeks before would have been lying in your closet waiting to be used.

Glancing around you notice the beach is busy, you catch the eye of someone of the opposite sex, they smile at you and you smile back. You walk confidently to the water and swim a couple of hundred yards with no problem or fatigue.

Or try this:

Visualize your family and friends complimenting you about how good your body looks. Try to view the scene as it is happening this instant - in the present, not in the future.

Using these visualizations you can construct in your mind any scene that desire. See yourself exercising, socializing, in the company of friends.

Try and hear people complimenting you about your new muscular body, and watch their admiring glances. Make the mental image as real as possible.

* Remember set a goal for your ideal weight.
* You must want to gain weight.
* Visualize yourself at your ideal weight.
* Use positive images at every opportunity.

Now that you are armed with this information practice these sessions on a daily basis and over a period of ten weeks you'll be on your way to become a happier, leaner and more muscular person.

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' muscle building e-course.

Medical Billing Compliance

There are many important elements to an effective medical billing compliance program such as implementation of the written policies, procedures and standards of conduct, choosing a compliance officer and compliance committee, conducting effective training and education, developing effective lines of communication, and conducting internal monitoring and auditing. Medical billing compliance provides many crucial services for the benefits of the medical billing business.

Medical billing companies coordinate with their provider-clients in establishing compliance responsibilities. They need send a copy of compliance program to all the provider clients. They should also coordinate with their provider clients in the development of the training programs, audit plan and policies for investigating misconduct. Some billing companies code the bills for their provider clients but others only process the bills that have been coded by the provider. Because of these variations in the services, different policies are essential for ensuring effective medical billing compliance.

In a medical billing business, medical billing compliance officers monitor auditing processes, and develop processes to proactively detect and address compliance issues. There are many specific elements that each billing company should consider when developing and implementing an effective compliance program. Medical billing compliance programs help the public and private sectors to reduce fraud and abuse, improve operational quality, improve the quality of health care and reduce the costs of health care.

Many benefits can be obtained by implementing an effective compliance program such as improved medical record documentation and improved collaboration. Medical billing compliance programs give better communication and cooperation among the health care providers and those who are processing and using the health care information. These compliance programs also enable the billing company to react quickly and accurately to employees' operational concerns.

Medical Billing provides detailed information on Medical Billing, Medical Billing Software, Medical Billing Services, Medical Billing Jobs and more. Medical Billing is affiliated with Medical Coding Certification.

How To: Quick and Easy Natural Massage Melts

Massage melts are a unique body product because they stay solid at room temperatures, but when applied directly to your skin, start to soften and melt due to body temperature. Their main purpose is to moisturize dry skin, as well as, relax and soothe tight muscles.

Essentially, massage bars are composed of natural butters and oils. Most recipes for this type of product call for the use of cocoa butter. Even though it has great moisturizing properties, I feel this butter produces too hard a product. Therefore, I recommend using such butters as shea and mango, which create a silkier, luxurious feeling to your melts.

For oils, I highly recommend using sweet almond and jojoba. Sweet almond oil is light and penetrates easily making it well-suited for dry skin conditions. Plus, it is effective on all skin types. Jojoba oil, which is not actually an oil but is a liquid wax, is similar in composition to the oil your skin secretes, which is known as sebum. Jojoba is a quickly absorbed oil that soothes the skin, as well as, extends the shelf life of other oils.

Other ?light? oils you can substitute, for the above, are apricot kernel, grapeseed, sunflower, safflower, or soybean. Rounding out the rest of the ingredients are beeswax, vitamin E, and essential and fragrance oils.

Beeswax helps formulations keep their shape, as well as, act as a humectant. Vitamin E oil protects your product from rancidity and is also a great natural antioxidant. Essential oils are natural ingredients that are the very essence of the plant itself. Extracted from the flowers, fruit, leaves, bark, and roots of the plant, the oils are used for scent and therapeutic purposes. A word of caution, due to their volatility, research any essential oil before use. Fragrance oils, though synthetic in nature, do provide an inexpensive and easy way to achieve a scent that might not be possible with essential oils.

Ingredients:
3 ? oz. of shea butter
3 ? oz. of beeswax
2 oz. of jojoba oil
2 oz. of sweet almond oil
? tsp. of Vitamin E

Equipment:
Mold(s) of your choice
1 digital cooking thermometer
2 Pyrex glass measuring cups
1 small digital postal scale
1 set of measuring aluminum spoons
Wax paper for measuring on the scale
Plastic wrap to cover Pyrex cups

Directions:
Step 1: Gather all equipment onto a clean, sterile surface. Place a sheet of wax paper over the small digital postal scale to measure out the shea butter and beeswax base. Place base in a Pyrex cup and cover with plastic wrap. Melt ingredients, completely, in the microwave.

Step 2: While the base is melting, use the second Pyrex cup for your jojoba, sweet almond, vitamin E, and essential/fragrance oils (if used). Mix, cover with plastic wrap, and set aside.

Step 3: Once the base has melted, mix thoroughly. Pour the Pyrex cup from step 2 into the base Pyrex cup, mix together, and pour into your mold(s). Set aside for a couple of hours to cool and set. When soft, transfer the melts to the fridge until they are really hard. They should just pop out of the molds easily. Massage into skin and let product become absorbed. Due to melting properties, keep unused portions out of direct sunlight and store in a cool place.

Note: If you plan on using essential and/or fragrance oils in your recipe, place a digital thermometer in the melted shea butter and beeswax base. Wait for the temperature to drop down to 140 degrees Fahrenheit. Anything higher will burn off the fragrant oils. After the temperature has reached this point immediately dump your Pyrex cup from step 2 into the Pyrex cup with the base, mix quickly, and pour into your mold(s). Follow the rest of step 3 instructions.

Muscle Relief Essential Oil Blend
? tsp. of Eucalyptus
? tsp. of Peppermint (do not use if pregnant)
30 drops of Rosemary

Tropical Fragrance Oil Blend (Substitute shea butter with mango butter)
? tsp of Heliotrope fragrance oil
? tsp of Coconut Milk fragrance oil
30-50 drops of Tahitian Vanilla fragrance oil

All recipe ingredients, listed above, can be found by searching Google.com.

Mindy Schwartz is a writer for the handmade beauty industry, as well as, the owner of a handmade bath and body business called Grayson?s Apothecary of Beauty. For more information, go online to http://www.graysonsco.com.